I Eat Therefore I Cook

Effortless Cooking for Busy Lives

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BANANA BLUEBERRY OATMEAL MUFFINS

When you want something really healthy, you can reach for one of these muffins. There is no fat and they are gluten free ( only if you buy gluten-free oats, for those of you who are gluten intolerant). Creamy banana replaces butter, and the blueberries give it some kick.  And there is no being hungry 20 minutes after you eat one of these. The oats really stick with you throughout the morning. You can feel good about serving your family these in the morning. Grab one on your way out the door.

Mash banana:

mashed potato

Mix in milk:

mashed potato with milk

Mix in sugar, eggs, and oats:

mix sugar,eggs,oats

Fold in blueberries:

muffin mixture

Out of the oven:

BANANA BLUEBERRY OATMEAL MUFFINS

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This Gluten Free Muffin is Perfect for your Weekday Mornings.
Author: Meagan Meyer
Serves: 12

INGREDIENTS

  • 3 Bananas
  • ¾ cup Low Fat (1%) milk
  • 2 eggs
  • 1 TBSP Vanilla Extract
  • 1½ cups old fashioned oats
  • ½ cup brown sugar
  • 3 TSP Baking Powder
  • 1 Cup Blueberries

INSTRUCTIONS

  1. Preheat oven to 400 degrees Fahrenheit. Line a standard 12 cup muffin tin with liners. In a large bowl, mash banana until there are no large chunks. Add milk, egg, and vanilla. Stir until evenly combined.
  2. Add oats, brown sugar, baking powder. Mix until evenly combined. Add blueberries and fold in to combine. Note: Mixture will be loose, it is okay.
  3. Fill liners till about ⅔ full. Wipe off any spills and place in oven till edges are golden brown, about 20 minutes. Remove from muffin pan and let cool.
  4. Once cool, store at room temperature or in the fridge for up to 3 days.
  5. ENJOY!!

NOTES

If you are gluten intolerant, make sure to get gluten-free oats

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FUSILLI WITH CREAMY ARUGULA PESTO AND ROASTED VEGETABLES

This is seriously the best pasta EVER. I could not stop eating it because it tasted so good. There goes the trying to cut back diet. But some days, you just don’t care. Meatless Monday ( or any day) just got so much better. And you really don’t miss the meat with the asparagus, cauliflower, and whole wheat pasta. Peppery, Creamy, Lemony, and Hearty, this pasta is great for a lighter meal.

Roast the veggies:

Roasted vegetables

Arugula Processed:

Garlic, Walnuts, and Parmesan Cheese Added:

Add greek yogurt and lemon:

ARUGULA PESTO

ARUGULA PESTO

FUSILLI WITH CREAMY ARUGULA PESTO AND ROASTED VEGETABLES

 

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Roasted Cauliflower and Asparagus Tossed with Whole Wheat Pasta and an Arugula Yogurt Pesto
Author: Meagan {I Eat Therefore I Cook}
Serves: 4

INGREDIENTS

  • 1 head cauliflower
  • 1 lb asparagus, trimmed
  • 1 TBSP EVOO, divided
  • Pinch of salt and pepper
  • 1½ TBSP Garlic Powder, divided
  • 16 oz fusilli whole wheat pasta
  • FOR THE PESTO:
  • FOR THE PASTA
  • 5 oz baby arugula
  • 4 TBSP EVOO
  • 3 cloves garlic
  • ½ cup walnuts
  • Juice of 1 lemon
  • ½ cup Nonfat Plain Greek Yogurt
  • ½ cup Parmesan cheese, plus more for garnish

INSTRUCTIONS

  1. Preheat oven to 425 degrees Fahrenheit. Chop cauliflower into bite-sized pieces. Cut asparagus into 1-inch pieces. Add the cauliflower to the baking sheet with ½ TBSP olive oil, salt, pepper and 1 TBSP garlic powder. Roast for 10 minutes. Add the asparagus, ½ TBSP olive oil, and ½ TBSP garlic powder. Toss together. Roast till browned, 15 minutes more.
  2. Meanwhile, place a large pot of water on high heat.When boiling, add pasta and cook according to brand directions. Drain and place back in a pot. In a food processor, add the arugula, olive oil, and garlic. Once pureed, add walnuts and Parmesan, process until no chunks remain.Take the pesto out of the processor and scoop into a small bowl.Add lemon juice and yogurt.
  3. Add veggies and pesto to pot with pasta. Toss together until evenly distributed.
  4. Serve with extra Parmesan cheese.
  5. ENJOY!

 Nutritional Information (According to Myfitnesspal)

  • Calories ( per serving): 485
  • Fat (g): 20.8
  • Saturated (g): 4.2
  • Cholesterol (mg): 12.2
  • Sodium(mg): 258.7
  • Fiber (g): 8.5
  • Sugars (g): 7.1
  • Protein (g); 22.3
  • Vitamin A (%) 23.7
  • Vitamin C (%): 144.1
  • Calcium (%): 28.7
  • Iron (5) 14.1

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NAVY BEAN AND TORTELLINI SOUP

Low Calorie and easy, this soup is great for a weeknight vegetarian meal. Even the boyfriend who hates vegetarian meals liked this one. This soup is peppery, spicy, light and still hearty. Don’t be scared by the mustard greens, they add a great flavor to the soup. But if you cant find them add any greens you like.

NAVY BEAN AND TORTELLINI SOUP-2

Cut up and wash veggies:

wash veggies

Place spices in cheesecloth:

cheesecloth

Wrap it up:

spice wrap

Add them to the broth with spices:

broth with veggies and spices

Take veggies out and add tortellini:

tortellini

Add the mustard greens:

mustard greens

NAVY BEAN AND TORTELLINI SOUP

NAVY BEAN AND TORTELLINI SOUP

Creamy Tortellini with Peppery Mustard Greens in a Flavorful Broth
Author: Meagan { I Eat Therefore I Cook}
Serves: 2

INGREDIENTS

  • 1 carrot
  • 1 stalk celery
  • 3 cups mustard greens
  • 3 sprigs of thyme
  • ¼ cup parsley
  • 1 small onion
  • 1 can navy beans
  • 1 TBSP peppercorns
  • 1 bay leaf
  • 2 TBSP EVOO
  • 1 vegetable bullion cubes
  • 1 TSP Red Pepper Flakes
  • 1 TBSP garlic powder
  • 2 cups of fresh tortellini
  • salt and pepper
  • 1 TBSP Chili Powder
  • 2 TBSP Grated Parmesan Cheese

INSTRUCTIONS

  1. Wash carrot, celery, mustard greens, thyme. Cut carrot and celery into 1-inch pieces. Tear mustard greens off of the stem and into bite-sized pieces. Finely chop parsley. Peel an onion and cut into quarters. Strain and rinse navy beans.
  2. Add thyme, peppercorns and bay leaf to cheesecloth and tie tightly with string.
  3. In a large pot add EVOO and turn heat to high. Add carrots, onion, and celery. Cook until fragrant about 2 min.
  4. Add 6 cups of water, cheesecloth packet, bullion cube, red pepper flakes and garlic powder. Bring to a boil and then simmer for about 15 min.
  5. Strain out all solid items. Bring back to a boil and add tortellini cooking 3-4 minutes or until tender.
  6. Add navy beans and mustard greens and cook until tender for about 4 minutes.
  7. Top with parsley and grated Parmesan cheese.

NOTES

Adapted from a Plated Recipe

Tools Needed:

– Cheesecloth

– Kitchen String