Thai Carrot Soup

Ingredients:

• 2 Tbsp olive oil, coconut oil, or ghee
• 1 large onion, diced
• about 1 inch slice of fresh ginger, peeled and grated (about 1 tsp)
• 1 1/2 tsp curry
• 1/2 tsp salt
• 3 to 4 cups broth or water
• 2 pounds carrots, peeled and chopped into coins
• 1/4 cup coconut oil (or other milk)
• 1 to 2  tbsp of fresh lemon juice (optional)

Directions:

1. place a stock pot on medium heat.

2. Once the pot is warm, add the oil. 

3. Add the onions and cook for 5 to 10 minutes, or until they are becoming translucent. 

4. Add the spices and salt to the onions, stir to coat them evenly.

5. Add the stock or water, and the carrots.

6. Bring the soup to a boil and then simmer for 15 minutes or until carrots are tender throughout. 

7. Add the coconut milk and stir to blend well. 

8. Optionally, add the lemon juice and stir to blend well. 

9. Blend the soup with a blender stick, or do it in batches using a blender. 

10. Serve with goat cheese, lemon yogurt, pesto, roasted cauliflower, rice, or just have it plain. 

Makes about 4 servings

Nutrients per serving:

Calories: 201

Fat: 11g

Fat: 27g

Fiber: 7g

Protein: 3g

Sodium: 483 mg

recipe source: www.comfybelly.com

 

Bell Pepper and Chickpea Salad

Ingredients:

• 1 tbsp lemon
• 3 tbsp extra-virgin olive oil
• 3 tbsp tahini
• 2 tbsp white wine vinegar
• 3 cloves garlic, minced
• 1 tsp smoked paprika
• ½ tsp salt
• ½ tsp pepper
• 1 yellow pepper, diced
• 1 red pepper, diced
• 1 green pepper, diced
• 2 can chickpeas, drained and well-rinsed
• 1 cucumber, peeled and diced
• 2 cups lightly packed parsley, finely chopped
• ½ cup raisins

Directions

1. Place all ingredients in a large bowl and mix well.

2. Store leftovers in fridge for up to 3 days

makes about 4 servings

Nutrients per serving (approx.):

Calories: 379

Protein: 12 g

Fat: 20 g

Carbohydrate: 44 g

Fiber: 8 g

Sodium: 584 mg

Potassium: 707 mg

5 Ingredient Spelt Flatbread

Ingredients:

• 2 cups + 2 Tbsp light spelt flour
• 1/2 tsp salt
• 1/2 tsp baking soda
• 3/4 cup almost boiling water
• 1 Tbsp extra virgin olive oil

Directions:
1. In a large bowl, whisk together the flour, salt, and baking soda.
2. Stir in the hot water and oil until it forms a dough.
3. Knead the dough with your hands for about 15 times, soaking up the extra flour at the bottom of the bowl as you go. If the dough is still wet, add some more flour and knead again.
4. Shape dough into a ball and place in the bowl. Cover with a tea towel to prevent from drying out.
5. Preheat a large skillet over medium heat.
6. Grab a chunk of dough just larger than a golf ball. Shape the ball and sprinkle on some spelt flour to coat lightly.
7. Place a large nonstick baking mat on the counter and flour a rolling pin. You can also use parchment paper instead of a nonstick mat. Sprinkle the mat with a dusting of four.
8. Roll the dough all directions into a circular shape until it's paper thin. It's okay if it's not a perfect circle. Drizzle with a tiny bit of olive oil and spread it out to coat the entire surface.
9. Place the tortilla on the preheated skillet, oil side down. Cook over medium heat for around 30 seconds and then flip it with a spatula and cook for another 30 seconds or so. Cooking for too long may cause it to tear or dry out.
10. Place cooked tortillas on a plate and cover with a tea towel to prevent drying. Repeat steps for the rest.
11. Store leftovers on a plate with a lightly damp paper towel spread out on top. Cover the plate with plastic wrap and place in fridge.


Makes about 6 large or 8 small tortillas


Nutrients Per Flatbread (large)
Calories: 118
Protein: 4 g
Fat: 3 g
Carbohydrate: 21 g
Fiber: 3 g
Sodium: 105 mg
Potassium: 113 mg
Phosphorus: 116 mg


Recipe source: http://ohsheglows.com/




Read more: http://ohsheglows.com/#ixzz2yyKL1ID3

Rainbow Salad with Avocado Basil Dressing

Salad Ingredients:

• 1 large head romaine lettuce
• 1/2 small head of red cabbage
• 8 oz cherry tomatoes
• 1 english cucumber
• 1 yellow bell pepper
• optional: garbanzo beans, black beans, corn, fresh herbs..

Dressing Ingredients:

• 1 avocado
• juice from 1 lemon
• 3/4 cup lightly packed fresh basil
• 1-2 cloves garlic
• 1 tsp honey/agave
• 1/4 cup olive oil
• 1/4 cup water
• 2 Tbsp white wine vinegar
• 1/4 tsp salt

Directions:

Make dressing: place all dressing ingredients in blender and blend until smooth. Taste and add more lemon or seasonings if necessary. Place in fridge to let flavors mingle while you make the salad. 

Chop all vegetables and place in a large bowl and toss to combine. Top with dressing and serve. 

Makes about 6 servings

Nutrients Per Serving (311 g)

Calories: 192

Protein: 2.7 g

Fat: 15 g

Carbohydrate: 14 g

Fiber: 5 g

Sodium: 116 mg

Potassium: 560 mg

Recipe source: http://www.thegardengrazer.com/2014/03/rainbow-chopped-salad-with-avocado.html

zucchini Hummus

Ingredients:

·         3-4 medium zucchini’s

·         ¼ C olive oil

·         ¼ C lemon juice

·         ½ C + 2 Tbsp tahini

·         1 ½ tsp salt

·         2 tsp cumin (optional)

·         4 cloves garlic (optional)

·         Paprika to garnish

Directions:

1.       Chop zucchini into equal 1-2 inch chunks.

2.       Fill mixer or food processor half way with zucchini and slowly add the remaining chunks. (should make a liquid)

3.       Optional --If the zucchini is juicy take a fine mesh strainer and drain the zucchini over a bowl.

4.       Place the olive oil, lemon juice, tahini, garlic, cumin, and salt in mixer/food processor and process until smooth.

5.       Add the zucchini and blend together

6.       The hummus will be runny at first but should firm up if placed in the refrigerator for an hour.

7.       Can garnish with paprika, cumin, olive oil, or more garlic

Nutrients Per Serving (based on 12 servings per recipe)
Calories: 122
Fat: 11 g
Protein: 3 g
Carbohydrate: 5 g
Fiber: 2 g
Sodium: 213 mg
Potassium: 197 mg

Lentil Balls (Vegan Meatballs)

Ingredients:

·         ½ cup uncooked green lentils

·         1 cup walnut halves, finely chopped

·         2 tsp olive oil

·         2 cups cremini mushrooms, finely chopped

·         3 large garlic cloves, minced

·         1 cup kale leaves, de-stemmed and finely chopped

·         1/3 cup dried cranberries, finely chopped

·         ½ tsp rosemary

·         ½ tsp thyme

·         ½ tsp oregano

·         1 Tbsp sherry vinegar

·         2 Tbsp ground flax + 3 Tbsp water

·         ½ cup rolled oats, ground into a course flour

·         ½-3/4 tsp sea salt, to taste

·         Ground black pepper to taste

Directions

1.       Add lentils to a medium pot along with 2 and ¼ cups water. Bring to a boil and then reduce heat to medium. Simmer for about 20  minutes, uncovered, adding more water if the lentils dry out. Once the lentils are fork tender, remove from heat and mash with a potato masher until it’s a coarse paste with some lentil pieces still intact. Set aside.

2.       Meanwhile, preheat oven to 325F. Toast the chopped walnuts for 9-12 minutes, until lightly golden and fragrant. After toasting, increase oven temperature to 350F.

3.       In a large skillet or wok, add the oil along with the finely chopped mushrooms and garlic. Season with salt. Saute over medium heat for about 7-9 minute, until most of the water cooks off. Now add the kale, toasted walnuts, cranberries, herbs, and sherry vinegar. Stir until combined and continue cooking for another few minutes until the kale is wilted. Remove from heat and stir in the mashed lentils when ready.

4.       In a small bowl, whisk together the ground flax and water. Stir for 10 seconds and then immediately pour into the skillet mixture. Stir to combine. Now stir in the ½ cup oat flour until combined. Season with salt and pepper to taste. The mixture should be fairly moist and sticky. If it’s way too sticky, add a bit more flour. If it’s dry, add another tbsp of water.

5.       Line a baking sheet with parchment paper. Shape the lentil mixture into balls and pack tightly with your hands so they hold together. Place on a baking sheet an inch or so apart. Repeat for the rest. If the mixture is too hot to handle, let it cool for a bit first and then proceed.

6.       Bake the lentil balls at 350F for 15 minutes. Remove from oven, gently flip over, and bake for another  11-13 minutes, until golden and firm on the exterior.

Makes 13-14 balls

Nutrition facts Per Ball:

Calories: 113.5  

Protein: 4 g

Fat: 6.8 g

Carbohydrates: 10.6 g

Fiber: 3 g

Sodium: 90 mg

Potassium: 200 mg

Phosphorus: 99 mg

 Recipe source: http://ohsheglows.com/

Lentil Salad

Ingredients:

·         1 Tbsp Dijon or other mustard (optional)

·         2 Tbsp any wine or sherry vinegar

·         4 Tbsp olive oil

·         1 tsp salt, plus more to taste

·         Black pepper to taste (optional)

·         4 cups cooked or canned lentils or any other beans, drained

·         3 large ripe tomatoes, chopped

·         1 large cucumber, peeled, seeded, and chopped

·         1 cup chopped carrots or radishes

·         1 cup chopped celery or fennel

·         ½ cup chopped red onion

·         ¼ cup chopped fresh parsley or dill (other seasonings would work as well)

Directions:

1.       Put the mustard, vinegar, oil, and salt and a sprinkle of pepper in a large bowl. Add 2 Tbsp of water and whist until well combined.

2.       Add all of the remaining ingredients to the bowl and toss until coated with dressing. Taste and adjust the seasoning, and serve. (to make the salad ahead: combine everything except the tomatoes and parsley; cover and refrigerate for up to a day, and let it come back to room temperature before serving.)

Makes about 4 servings

Nutrients per serving:

Calories: 408

Protein: 20 g

Fat: 15 g

Carbohydrate:  52 g

Fiber: 19 g

Sodium: 1146 mg

Potassium: 1363 mg

Phosphorus: 425 mg

Recipe adapted from Eat Vegan Before 6:00 by Mark Bittman

Sweet and Savory Kale

Ingredients:

·         2 Tbsp extra virgin olive oil

·         1 small onion, diced

·         2 cloves garlic, minced

·         1 Tbsp Dijon mustard

·         4 tsp white sugar

·         1 Tbsp cider vinegar

·         1 ½ cup broth or water

·         4 cups stemmed, torn and rinsed kale

·         ¼ cup dried cranberries

·         ¼ cup sliced almonds

Directions:

Heat olive oil in a large pot over medium heat. Stir in onion and garlic, cook and stir until onion softens and turns translucent, about 5 min. Stir in the mustard, sugar, vinegar, and broth and bring to boil over a high heat. Stir in the kale, cover and cook 5 minutes, until wilted.

Stir in dried cranberries, and continue boiling, uncovered, until the liquid has reduced by about half and the cranberries have softened, about 15 minutes.

Sprinkle with sliced almonds before serving.

Nutrients Per Serving (based on 6-8 servings)

Calories: 124

Protein: 3 g

Fat: 7 g

Carbs: 15 g

Fiber: 2g

Sodium: 60 mg

Potassium: 274 mg

Phosphorus: 65 mg

Wild Rice Salad

Ingredients:

·         1 cup wild rice (uncooked)

·         ¾ cup light mayonnaise

·         1 tsp white vinegar

·         1 tsp white sugar

·         2 cups cooked cubed turkey, meat, tofu, hardboiled egg, or seitan

·         ¼ cup diced green onions

·         1 cup seedless red grapes

·         ½ cup slivered almonds

·         1/8 tsp salt

·         Pepper to taste

Directions:

Boil 2 cups water and add rice, cook approximately 15 minutes or until done. Remove from the heat and set aside to cool.

In medium bowl, whisk together the mayonnaise, vinegar, sugar, salt, and pepper. Stir in the rice, turkey, onion, and grapes until evenly coated with dressing. Cover and refrigerate for 1-2 hours.

Before serving sprinkle slivered almonds over the top of the salad.

Nutrients Per Serving (makes 12 servings)

Calories: 165

Protein: 10 g

Fat:7 g

Carbs: 16 g

Fiber: 1.6 g

Sodium: 145 mg

Potassium: 199 mg

Phosphorus: 139 mg

Red Lentil Hummus

Ingredients:

• 2 cups water
• 1 cup dried red lentils
• 2 medium garlic cloves, finely chopped
• 3 tablespoons tahini
• 5 tablespoons olive oil
• 1/4 cup freshly squeezed lemon juice
• 1/4 teaspoon freshly ground black pepper

Directions:
1. Heat water in a small saucepan over high heat until boiling. Add lentils and reduce heat to low. Simmer until almost all of the liquid has been absorbed, about 15 minutes. Drain through a fine mesh strainer and let cool to room temperature, about 20 minutes.

2. Place lentils, garlic, and tahini in the bowl of a food processor fitted with a blade attachment and pulse until lentils are broken up, about 10 pules.

3. With the motor running, add oil, lemon juice, salt, and pepper and blend until evenly Incorporated, about 30 seconds. Scrape down the sides of the bowl and blend for 40 seconds or until smooth.

Makes about 2 cups

Nutrients Per Serving (about 2 Tbsp)
Calories: 98
Protein: 3.6 g
Fat: 6 g
Carbohydrate: 8 g
Fiber: 1.6 g
Potassium: 132 mg

Southwestern Black Bean, Quinoa, and Mango Medley

Ingredients:

• One 15-ounce can black beans, no salt added, rinsed and drained, or 1 3/4 cups cooked black beans
• 1 cup cooked quinoa
• 1 cup frozen corn
• 1 small red bell pepper, chopped
• 1 cup chopped fresh mango
• 1/4 cup finely chopped red onion
• 1/2 cup chopped fresh cilantro (or 2 tsp dried)
• 1 small jalapeno pepper, seeded and finely diced
• Juice from 1 medium lemon
• 1 1/2 tablespoons extra virgin olive oil
• 2 garlic cloves, minced
• 1/2 tsp ground cumin
• 1/2 tsp chilli powder
• 1/4 tsp ground tumeric

Directions

1. Mix together the beans, quinoa, corn, bell peppers, mango, onion, cilantro, and jalapeno in a mixing bowl.
2. Whisk together the lemon juice, olive oil, garlic, cumin, chili powder, and tumeric in a small bowl. Drizzle over the mixture and toss. Refrigerate until serving time.

Variations: substitute kidney or pinto beans for the black beans or use cooked barley, bulgur, rice, or farro instead of the quinoa

Makes 6 servings

Nutrients Per Serving (1 cup)
Calories: 164
Protein: 6 g
Fat: 4 g
Carbohydrates: 27 g
Fiber: 7 g
Sodium: 93 mg
Potassium: 383 mg
Phosphorus: 147 mg

Recipe Source: The Plant-Powered Diet by Sharon Palmer RD

Moroccan Chickpeas and Zucchini

Ingredients:

• 1 tsp olive oil
• 1 small yellow onion, sliced thinly
• 4 cloves garlic, minced
• 1 Tbsp minced fresh ginger
• 1/2 tap red pepper flakes
• 2 bay leaves
• 1 tsp ground cumin
• 1 tsp coriander
• generous pinch of ground cinnamon
• 1/2 tsp salt
• 2 cups vegetable broth
• 1 cup baby carrots
• 2 zucchini, sliced into 1/4-inch-thick half-moons
• 1 (24 ounce) can whole tomatoes
• 2 (16 ounce) cans chickpeas, drained and rinsed
• 3 tbsp chopped fresh mint, plus a little extra for garnish

Instructions

1. Prehead a 4-quart pot over medium-high heat. Saute the onions in the oil until translucent, about 4 minuts. Use a little nonstick cooking spray or broth if needed. Add the garlic, ginger, and red pepper flakes, and saute for another minute.

2. Add the remaining spices and salt, and saute for about 30 seconds.

3. Deglaze the pot with the veggie broth and mix in the carrots. Cover the pot and bring it to a boil. Once boiling, lower the heat to a simmer and cook for about 10 minutes. Add the zucchini. Break up the tomatoes with your fingers and add them to the pot, including the juice. Mix in the chickpeas.

4. Cover the pot and bring to a slow boil. Cook for about 15 minutes. Then adjust the lid so that there's some room for steam to escape. Cook for another 15 minutes; the liquid should reduce a bit, but not too much. Add the mint, if using, and let sit for about 10 minutes to let the flavors meld. Remove the bay leaves and taste for salt.

Serves about 6

Nutrients per serving:
Calories: 230
Fat: 2.5 g
Protein: 10 g
Carbohydrates: 45 g
Fiber: 10 g
Sodium: 1010 mg

Recipe Source: Appetite for Reduction by Isa Chandra Moskowitz

Carrot Cashew Spread

Ingredients:

• 3 carrots, chopped
• 1 cup raw cashew pieces, divided
• 15 dried apricots, quartered (about 1/2 cup)

Directions

Put carrots in a small pot and cover with 2 inches of water. Bring to a boil, reduce heat to medium low, cover and simmer until tender, about 10 minutes. Add 3/4 cup of cashews and apricots, cover and continue to simmer until carrots are very soft, 5 to 7 minutes more; reserve 1/2 cup of the cooking water, and then drain well. Transfer carrot mixture and reserved water to a food processor and puree until smooth. Chill for at least one hour, and garnish with the rest of the cashew pieces.
Serves 8

Nutrients Per Serving:
Calories: 119
Fat: 8 g
Protein: 3 g
Carbohydrate: 11 g
Fiber: 1 g
Sodium: 5 g
Potassium: 165 mg
Phosphorus: 90 mg

Tabbouli

Ingredients:

• 1 cup cooked kasha (hulled and roasted buckwheat)
• 1/3 cup chopped green onions
• about 15 fresh mint leaves chopped
• 1/4 cup chopped parsley
• 1 large tomato seeded and chopped
• salt to taste
• 1 Tbsp lemon juice
• red wine vinegar
• romaine leaves

Directions:
Prepare kasha according to package directions, using chicken broth. Combine all ingredients, using sufficient red wine vinegar to moisten kasha (about 3-4 Tbsp). Chill at least 2 hours before serving. Serve with romaine lettuce leaves.

Nutrition Facts Per Serving (makes about 3 servings)
Calories: 70
Protein: 2.7 g
Carbohydrates: 15 g
Fat: 0.5 g
Fiber: 2.6 g
Sodium: 92 mg
Phosphorus: 61.2 mg
Potassium: 255 mg

Recipe Source: The Birkett Mills Buckwheat Cookbook

Raw Zucchini, Carrot, and Cashew Salad Rolls

Makes about 4 servings

Ingredients:

Salad Filling

• 3 medium zucchini, shaved thinly lengthways
• ½ carrot, julienned or grated
• ½  red capsicum, julienned or finely sliced
• 1  cucumber, julienned or finely sliced
• ¼ cup  coriander leaves
• ¼ cup mint leaves, roughly chopped

Cashew Sour Cream

• 1 cup raw cashews, soaked a few hours or overnight
• ¼ teaspoon sea salt
• ½ tablespoon lemon juice (or cider vinegar)
• ¼-½ cup filtered water

Guacamole

• 1 ripe Avocado
• 2 tablespoons red onion, finely diced
• ½ lime, juiced
• Dash of Tabasco, to taste
• Salt, to taste

Directions

Salad filling:

In a large bowl, gently toss the salad to combine.

* can add rocket leaves to the salad for a peppery bite.

Cashew Sour Cream

drain the cashews, place nuts in a food processor add remaining ingredients then puree until smooth. Refrigerate until needed.

To Assemble…To make one roll… on a clean bench or chopping board lay approx. 8 zucchini strips lengthways and close together, spread a spoon of each sour cream, guacamole and top with a small handful of salad and roll up tightly. Repeat with remaining ingredients. Cut in half and eat straight away!

Nutrition Facts Per Serving (With 1 Tbsp of Cashew Sour Cream and 1 Tbsp of Guacomole)

Calories: 140

Protein: 5 g

Carbohydrate: 16 g

Fat: 8 g

Fiber: 5 g

Sodium: 55 mg
Potassium: NA
Phosphorous:  NA

Recipe from: http://www.organicempire.com.au/recipes/117/

Chickpea and Tomato Salad with Fresh Basil

INGREDIENTS


• 1 can chickpeas drained and rinsed
• 1 pint grape tomatoes, halved
• 25 large basil leaves, chopped
• 3 cloves garlic, minced
• 1 Tbsp red wine vinegar
• 1 Tbsp apple cider vinegar
• 2 tsp olive oil
• ½ Tbsp honey
• Pinch of salt (optional)

Toss all the ingredients together and chill for at least 20 minutes. Enjoy!

Makes about 2 servings

Nutrients per serving:
Calories: 207
Protein: 8 g
Carbohydrate: 32 g
Fat: 6 g
Fiber: 7 g
Sodium: 208 mg
Potassium: 451 mg
Phosphorus: 167 mg
from http://www.greenlitebites.com/

Moroccan Carrot Salad

Ingredients

• carrots, sliced into rounds
• 3 Tbsp lemon juice
• 2 Tbsp olive oil
• 2 cloves garlic
• 1/2 tsp cumin
• 1/2 tsp paprika
• salt and pepper to taste

Preparation

1. Bring water, with salt, to boil. 

2. Add the carrot rounds to the pot. Boil for 8 minutes.

3. Drain. Rinse under cold water. 

4. In a small bowl, mix lemon juice, olive oil, garlic, cumin, and paprika.

5. Pour dressing over carrots and mix well. 

6. Season with salt and pepper. 

 Variation

Add 1/4 cup fresh chopped cilantro leaves.

Nutrients (for entire recipe)
Calories: 276
Protein: 1.1 g
Carbohydrates: 9.4 g
Fat: 27.5 g
Fiber: 1.5 g
Sodium: 20 mg
Potassium: 202 mg
Phosphorus: 29 mg

Alternative Corn Bread

Ingredients:

• 3/4 cup corn meal/polenta
• 1 cup alternative flour (rice, almond, soy, kamut, spelt...)
• 3 Tbsp honey
• 3 tsp baking powder
• 1/2 tsp salt
• 1 cup soymilk
• 1 beaten egg
• 2 Tbsp olive oil

Directions:
Mix dry ingredients together. Add wet ingredients. Blend well. Spoon into a greased 8" square pan.
Bake 15 min @ 400 degrees in a convection oven.

Makes approx 12 servings

Nutrients Per Serving (using rice flour):
Calories: 136
Protein: 3 g
Carbohydrate: 23 g
Fat: 3.3 g
Fiber: 1.2 g
Sodium: 376 mg
Potassium: 94 mg
Phosphorus: 148 mg

Bulgur Waldorf Salad

Makes 4 1-cup servings

Ingredients:
1 cup prepared bulgur (soaked as per package directions)
1 Granny Smith apple, cored and cut into 1/2-inch pieces
1 tbsp fresh lemon juice
1 cup celery, thinly sliced
1 cup red seedless grapes, halved lengthwise
1/2 cup low-fat plain yogurt
6 to 8 sprigs fresh mint, chopped (about 2 tbsp)
Pinch fresh ground black pepper
3 tbsp unsalted walnut pieces, toasted and chopped

Instructions:
1. Place bulgur in a large bowl. Add apple and lemon juice and stir to combine. Add celery, grapes, yogurt and mint, mixing thoroughly. Season with pepper.
2. Cover and refrigerate for a minimum of 1 hour or overnight to allow flavors to meld. To serve, sprinkle each serving with 1/2 tbsp walnuts.

Nutrients per serving:
Calories: 210
Protein: 8 g
Carbohydrate: 38 g
Fat: 6 g
Fiber: 9 g
Sodium: 49 mg
Potassium: 385 mg
Phosphorus: 189 mg

recipe from cleaneatingmag.com

Sweet Potato Sticks with Homemade Ketchup

INGREDIENTS:
sticks

• 2 8-oz sweet potatoes, peeled
• 1/2 tsp paprika
• 1/2 tsp ground cumin
• 1/2 tsp dried oregano leaves, crumbled
• 1 tbsp safflower oil
• 1/8 tsp sea salt

INSTRUCTIONS:

1. Prepare sticks: Preheat oven to 425°F. Cut each potato in half crosswise. Cut each half into 1/2-inch slices, then cut slices into 1/2-inch strips (to resemble French fries). Place potatoes in a large bowl.
2. In a small bowl, combine paprika, cumin and oregano. Drizzle oil over potatoes. Using a silicone spatula, toss potatoes gently yet thoroughly to coat. Sprinkle paprika mixture evenly over potatoes and toss gently.
3. Arrange potatoes in a thin layer on a large, foil-lined baking sheet. Bake for 25 to 30 minutes, stirring every 10 minutes, until tender and golden brown.
4. Remove potatoes from oven and sprinkle evenly with salt.

Makes about 2 servings
Nutrients per Serving:
Calories: 162
Protein: 2 g
Carbohydrate: 24 g
Fat: 7 g
Fiber: 4 g
Sodium: 89 mg
Potassium: 541 mg
Phosphorus: 62 mg

Ketchup

INGREDIENTS:

• 3 tbsp tomato paste
• 2 tsp onion, grated
• 1 clove garlic, minced
• 1 tbsp apple cider vinegar
• 1 tsp raw honey

INSTRUCTIONS:

1. Whisk all ingredients together in a bowl. Ketchup can be made a few days ahead of time and stored in refrigerator in a sealed container for about 1 week.

Makes about 2 servings
Nutrients Per Serving:
Calories: 32
Protein: 1 g
Carbohydrate: 7 g
Fat: 0 g
Fiber: 1 g
Sodium: 24 mg
Potassium: 258 mg
Phosphorus: 23 mg

recipe source: cleaneating.com