Italian Wedding Soup

If you've never had Italian Wedding Soup before you're missing out.  Tender meatballs, vegetables, and mini pasta in a rich and flavorful broth, this Italian Wedding Soup is a meal unto itself!  This soup is so comforting during the colder months, super filling, can be made ahead and is freezer friendly.  Customize it to be dairy free, truly one of my faves.

Ingredients:

14 oz bag of frozen small chicken meatballs 

1/4 tsp crushed red pepper flakes

2 Tbsp olive oil

1 medium yellow onion, diced

4 large carrots, peeled and diced

2 celery stalks, finely chopped

6 garlic cloves, minced

8 cups of chicken broth

2 cup of vegetable broth

1 cup acini di pepe pasta

4 cups fresh spinach, chopped

sea salt

black ground pepper

1/3 cup parmesan cheese (dairy free option if you want this to be dairy free)

Optional skip the cheese and just a parmesan rind to flavor the soup

Directions:

1. Cook meatballs per package instructions.  In a large pot, over medium heat add olive oils, crushed red pepper flakes, onion, carrots, and celery.  Cook for about 5 minutes, stirring occasionally, or until tender.  Add in garlic and cook for another minute.

2. Add in broth, increase heat to medium-high and bring to a boil.  After it's boiling, reduce heat to a simmer and cook for about 30 minutes.  Add in pasta and cook about 6 minutes, until slightly tender.

3. Stir in cooked meatballs and spinach.  Cook until the spinach has slightly wilted.  Stir in sea salt, pepper and parmesan cheese.  Serve warm, Enjoy!

NOTES: 

• Baking or searing the small meatballs is a game changer, it gives them great flavor.

• Put a parmesan rind in the Italian Wedding soup, to give it that cheesy flavor.  Remove the rind before serving.

• After completely cooling, store in the refrigerator for up to 3 days or freeze for up to 2 months. 

Chocolate Chip Cookie Pie

This cookie pie is everything you need and more! Super soft and gooey all at the same time.  Tastes just like an underbaked chocolate chip cookie.  Plus, its grain free and dairy-free.  Making it a healthy option for on your plate, so you can enjoy life off the plate!

Ingredients:

2 eggs or flax eggs 

1 Tbsp coconut oil

1 tsp pure vanilla extract

2/3 cup coconut sugar or organic pure cane sugar

1/2 cup nut butter of your choice

1 cup almond flour

1 tsp baking soda

3/4 cups dairy free chocolate chips (I use Enjoy Life)

Directions:

1.  Heat oven to 350F degrees.  Line a 9" round cake pan with parchment paper or spray with oil.

2.  In a mixing bowl, add all the wet ingredients together until well combined.  Mix in all the dry ingredients.  

3. Spread batter into cake pan and top with extra chocolate chips.  Bake for about 20 minutes or until edges are golden.  You can undercook slightly to have the middle really GOOEY.  Enjoy!

Crunchy Taco Foldovers

If you are a fan of the Taco Bell Crunch Wraps, you will love these.  These are so flavorful and super simple to make.  You can even make the taco meat ahead of time so save yourself time during the week.  My favorite part is they are less messy to eat than the traditional taco! 

Ingredients:

1 large burrito-style tortilla, gluten-free 

1/3 cup shredded taco cheese or dairy-free cheese of choice

1/2 cup taco meat, ground beef, ground chicken or ground turkey

1 Tbsp guacamole

1 Tbsp butter, vegan butter preferred

Below items are all options:

salsa

shredded lettuce

diced tomatoes

mild sauce

jalapenos

sour cream

tortilla chips

Directions:

Taco Meat  -  Brown 1 pound of ground meat of choice in a large skillet and then add in taco seasoning (homemade or I use Siete Taco Seasoning) per package directions.

Taco Foldover  - Place a tortilla flat on workspace.  With a knife cut a single line from the center to the edge of the tortilla.  Imagine the tortilla is divided into four quadrants.  Place the guacamole and mild sauce in the first quadrant, taco meat and chips in the second, cheese in the third and lettuce and salsa in the last quadrant.  

Fold the guacamole side up to the meat, then the meat to the cheese, and finally the cheese to the lettuce & salsa.  

Melt butter or oil in a medium-sized frying pan over medium heat.  Fry each taco foldover for about 2 minutes each side or until a light crust starts to form.  Serve with salsa and enjoy!

NOTES:  

You can tailor this recipe to be gluten-free and dairy-free! Inspired by @healthylittlepeach

Spinach & Artichoke Pasta

Where are all the spinach & artichoke dip people at?  This dish is for you.  It's gluten and dairy-free which is a great way to improve your health on your plate so you can enjoy life off the plate!

Ingredients:

3 cups of fresh spinach, chopped

1 can of artichoke hearts, chopped

1/2 cup of vegan ricotta (I used Kitehill Foods)

1/2 cup of vegan parmesan

1 cup of nut milk (I used unsweetened almond milk)

3 garlic cloves, minced

1 Tbsp extra-virgin olive oil

1/2 tsp crushed red pepper flakes

sea salt & black pepper to taste

choice of pasta (I used Bionature Gluten-Free Rice & Lentil Pasta)

1 cup pasta water (reserve after cooking pasta)

juice of half a lemon

Directions:

1.  Cook pasta in a large pot per the boxes directions.  Strain pasta and reserve a cup of the pasta water.

2. Heat olive oil in a large saucepan over low-medium heat.  Add minced garlic and cook for about 1 minute until fragrant (don't burn).  Add milk and allow it to heat for a few minutes.

3. Turn heat up to medium and add in parmesan cheese stirring with a whisk.  Continue until blended well and cheese is melted.  Add in ricotta, sea salt, pepper and crushed red pepper flakes mixing until it's a smooth thick consistency.

4. Lower heat and mix in artichokes, cook for about 2 minutes.  Add the sauce to the large pot you cooked the pasta in, keeping over low heat.  Mix in spinach.

5. Add pasta and 1/4 cup of the pasta water.  You can add more pasta water if needed to get desired consistency.  Turn off heat, add lemon juice and mix well.

6. Serve warm topped with some black pepper, crushed red pepper flakes and some extra parmesan, if desired.  Enjoy!

Baked Eggplant Parmesan

Making this is way easier than I thought!  And to keep things healthier and less messy, we're baking the eggplant instead of frying it.  So no oil or bread crumbs needed. This dish is gluten-free and made with whole ingredients.  The almond flour coating makes it so crispy and tasty. 

Ingredients:

1 large eggplant, sliced into 1/4 inch thick rounds

2 organic free-range eggs

1 cup almond flour (use bread crumbs if you have a nut allergy)

1 cup freshly grated parmesan, divided 

2 tsp Italian seasoning

sea salt

ground black pepper

1 24 oz jar of marinara sauce (about 3 cups)

2 cups shredded mozzarella

1/2 cup thinly sliced basil

Directions:

1. Preheat oven to 425F.  Line a baking sheet with parchment paper.  In a shallow bowl, mix together the almond flour, 1/2 cup parmesan, Italian seasoning and 1/2 tsp sea salt.

2. In another shallow bowl, whisk eggs with 2 Tbsp water and dash of salt and pepper.

3. Dip an eggplant slice into the egg mixture and let any excess drip off.  Then sprinkle the almond flour parmesan mixture over each side of eggplant slice.  Place on baking sheet.  Repeat to coat all eggplant slices.  NOTE: sprinkle mixture on rather than dip eggplant into almond flour mixture to prevent the mixture from getting to wet and clumpy.

4. Bake until golden and crisp, about 30 minutes, flipping at 15 minutes.

5. In a large baking dish (I used 9x11), add 1 cup of marinara sauce and spread evenly.  Add an even layer of baked eggplant slices.  If needed, you can cut some of the slices to fill the baking dish.  Add another 1 cup sauce and spread evenly over eggplant slices.  NOTE: use a spoon to dollop sauce onto each eggplant slice.  Sprinkle with 1 cup mozzarella, 1/4 cup of the remaining parmesan and 1/4 cup of fresh basil.  Top with another layer baked eggplant slices and spread on 1 cup of sauce, 1/4 cup parmesan and remaining fresh basil.

6. Bake, uncovered, until top is bubbly and golden, about 15 minutes. Remove the eggplant parmesan from the oven, cut, serve and ENJOY!

NOTES:

Dairy-free?  If you don't eat dairy, I recommend finding a dairy free shredded mozzarella and vegan parmesan.  There are quite a few brands like Daiya Foods or VioLife.

Recipe inspired by Eating Well Magzine.

Did you make this recipe?  Please leave a comment on this post and share on social media using the hashtag #spooniefulofrachel  I love seeing your recipe shares!

Bacon Turkey Burger Soup

I was on a mission to find a soup that was different.  I came across bacon cheeseburger soup and wanted to modify/healthify it a bit.  So look no further, Bacon Turkey Burger Soup!  This slow cooker soup has a smooth cheesy base and is loaded with all the fixings from turkey, onions, peppers and of course the ever essential bacon and pickles on top!  It was a pleasant surprise that it actually tastes just like a burger.  And when used with vegan cheese and nut milk, it's dairy free!

Ingredients:

1 pound ground turkey 

15 oz diced tomatoes

1/2 cup onion, chopped

1/4 cup celery, chopped

1/2 cup carrot, chopped

1/2 cup green bell pepper, chopped

3 garlic cloves, minced

2-3 cups potatoes, cubed

1/2 tsp chili powder

sea salt

black pepper

4 cups chicken broth

1 cup cheddar cheese, shredded (I use VioLife Cheddar Shreds)

1 cup nut milk of your choice

3 Tbsp gluten-free flour 

bacon (optional topping)

pickles (optional topping)

Directions:

1. To the bowl of the slow cooker add turkey, vegetables, garlic, salt, pepper, chili powder and chicken broth.  Cook on high for 4 hours.

2. After 4 hours, stir in shredded cheese.  In a small bowl, mix the milk and flour until smooth.  Pour into soup, stir to combine.  Cook for an additional 30 minutes covered.

3. Serve with bacon and pickle slices, if desired.

Banana Chocolate Chip Muffins

The secret ingredients = Simple Mills Almond Flour Banana Muffin baking mix!  Not all boxed mixes are unhealthy.  The ingredients in this mix are purposeful ingredients, nothing artificial.  You just need to add eggs and oil, so simple.  Then the best part is you can mix in additional ingredients like chocolate chips, walnuts, banana slices or add protein like chia seed or ground flax seeds.  Simple Mills mixes do not contain any preservatives, so once made, simply store in an airtight container in the refrigerator or freezer.

Ingredients:

Simple Mills Almond Flour Banana Muffin box mix

3 organic free range eggs

1/2 cup water

1/3 cup coconut oil (I use Nature's Way liquid coconut oil)

banana, sliced

chocolate chips (I use Enjoy Life brand)

Directions:

1.  Preheat oven for 350F.  Whisk eggs, water and oil in a large bowl.  Add in muffin mix & whisk until well blended.

2. Spoon batter evenly into 12 paper-lined muffin cups.  Bake for about 15-20 minutes or until center of muffins bounce back when pressed.  Let cool completely before eating to prevent muffins from sticking to the paper.  Enjoy!

Minestrone Soup

The classic Minestrone Soup recipe is perfect for those chilly winter days and nights.  It's loaded with whole ingredient.  Fresh vegetables and beans in a delicious tomato broth.  While it seems like there are a ton of ingredients in this soup, the majority of them are veggies making it the ultimate fiber-packed soup.  Cooks in one pot and can be eaten all week long!

Ingredients:

3-4 Tbsp olive oil

2 cloves garlic, diced

1 onion, diced

2 cups celery stalks, diced

2 cups carrots, diced

1 large red pepper, diced

1 medium zucchini, cut into 1/4 inch pieces

28 oz can of diced peeled Italian tomatoes (fire-roasted works good, too)

1 cup pasta sauce

15 oz can garbanzo beans, drain liquid

15 oz can white beans, drain liquid

15 oz can light red beans, drain liquid

1/2 cup fresh parsley, chopped

1/2 cup fresh basil, chopped

1 box of  small soup pasta (I use ditalini)

32 oz of chicken or vegetable broth (add more for a thinner soup)

1 parmesan rind

1/2 cup romano cheese (optional)

sea salt

pepper

crushed red pepper flakes

Directions:

1. Saute the diced garlic in heated olive oil in a large pot.  Add vegetables one type at a time, stir and saute for about 4-5 minutes after each.

2. Add tomatoes, sauce, beans, broth, parmesan rind and herbs.  Simmer for about 1 hour and 30 minutes, stirring occasionally.

3. Add pasta, continue simmering uncovered for 10-12 minutes or until pasta is al dente and vegetables are tender.

4. Remove the pot from the heat. Remove parmesan rind. Taste and season with sea salt, pepper and additional herbs, if needed. Pour soup into bowls and serve with grated cheese on top.

NOTES:

Noodle Swap ..  ditalini noodles are classic in minestrone soup, but elbow, small shells or orecchiette are all great options. You could also mix in cooked grains like rice or quinoa if you’d like.

Leftovers ..  allow the soup to cool slightly before storing it in an airtight container in the refrigerator for 5-7 days. I don’t recommend freezing this soup as the vegetables, bean and pasta texture will change.   Pasta will soak up more liquid as it sits, so when serving leftovers you might need to add more broth or water to the soup. 

Fudgy Chocolate Pudding

Could eat this by the spoonful anytime of the day.  Yes, even breakfast! You would never know it was made with avocado.  This is similar to the Fudge Chocolate Avocado Cookies on the blog but you don't have to bake this.  So, if you love those you'll love this. 

Ingredients:

2 Scoops Vegan Chocolate Shakeology

3 Tbsp cacao powder

1 medium avocado, ripe

1 large banana, cut into chunks

1/2 cup unsweetened almond milk (or nut milk of choice)

1 spoonful of peanut butter (or nut butter of choice)

1 tsp vanilla 

pinch of sea salt

peanuts, chopped (optional)

non-dairy whipped topping (I used non-dairy coconut Reddi Wip)

Directions: 

1. Add all of the above ingredients to your blender or food processor and blend until well combined and creamy.  Taste test and adjust if needed.  If too thick, add additional almond milk.

2. Top with peanuts and non-dairy whipped topping then pour into dessert cups, refrigerate for at least 1 hour or until set.  Enjoy within 24 hours.

Lasagna Soup

Easy meal for days when you’re craving lasagna but don’t feel like doing all the work.  It's literally lasagna in a bowl but healthier because of the added veggies which you can't even taste!

Ingredients:

1 Tbsp olive oil

1 onion, diced

2 carrots, diced

2 celery stalks, diced

2 garlic cloves, minced

2 tsp Italian seasoning

sea salt

black pepper

1/4 tsp crushed red pepper

1 pound of ground beef (or ground chicken or turkey, if you prefer)

1 Tbsp tomato paste

1 28oz can of diced tomatoes

1 cup marinara sauce

6 cups low sodium vegetable broth (or chicken broth, if you prefer)

10 lasagna noodles, broken

freshly grated parmesan cheese (for serving)

fresh basil, thinly sliced (for serving)

Directions:

1. Cut your vegetables into uniform pieces. For even cooking, make sure your onion, carrot, and celery are all the same size. Set aside.  Add olive oil to a large dutch oven and set over medium heat.  Once the olive oil is shimmering, add onions, carrots and celery.  Cook for about 5-7 minutes or until the vegetables have softened and the onion is translucent.

2. Add garlic, italian seasoning, salt, pepper and crushed red pepper.  Cook for about 1-2 minutes or until the garlic is very fragrant.

3. Add ground beef, breaking it up as it cooks for about 5 minutes or until no longer pink.  Add tomato paste, stirring to incorporate it into the mixture and cook for an additional 2 minutes.

4. Add the diced tomatoes, marinara sauce and broth.  Bring to a boil.  Reduce heat to simmer and cook for about 15-20 minutes or until the vegetables are very soft.

5. Return the soup to a boil and add the lasagna noodles.  Cook at a gentle boil for about 9-10 minutes, or until the pasta is al dente.

6. Serve soup, garnish with grated parmesan cheese and fresh basil.

NOTES:

Store it in an airtight container in the fridge for up to 3 to 4 days. To reheat, transfer the soup to a saucepan and heat it over medium-low, stirring occasionally until warmed. Don’t let it come to a boil; otherwise, your noodles will become too soft.

Buffalo Cauliflower Wings

These vegan and gluten-free wings are made in the air fryer and are perfectly crispy, crunchy and spicy!  Making for the perfect appetizer or healthy snack. A great recipe for Super Bowl Sunday, or just any BBQ or party.

Ingredients:

1 head of cauliflower, about 2 cups

1/2 cup buffalo sauce ( I used Primal Kitchen Foods)

1 tsp paprika

1 tsp garlic powder

1 tsp onion powder

1/2 tsp black pepper

1/2 cup almond flour

Directions:

1.  Start by chopping the head of cauliflower into bite sizes.  Wash then dry the cauliflower and place in a large mixing bowl.  Pour buffalo sauce over the cauliflower wings and coat them really well.  Ideally, you don't want to see to much white from the cauliflower.  Set aside.

2.  In a separate large bowl, combine the almond flour and spices.  Mix really well, then add in the buffalo cauliflower.  Toss until each piece is well coated with the flour mixture.

3.  Place the wings into the air fryer in a single layer.  Do not over crowd the wings as this will result in a soggy wing.  Fry at 350F for about 20 minutes. 

4.  Remove from the fryer and serve with ranch or dipping sauce of your choice.  Enjoy!

Notes:

These can be made in the oven instead of the air fryer.  Just bake at 425F for 20-25 minutes or until crispy.

These last in the fridge for about 3-4 days.  Reheat in the microwave, or the air fryer for best results.