Norma Powell, MS, RD, CDN

Vegetable Beef Soup

My Granddaddy is known for his vegetable beef soup! Growing up, I couldn’t get enough!! Even when I went to college, he would make it in bulk and freeze it for me to take back to school. Man, it’s the best! Now, this isn’t his recipe, but he definitely is the inspiration behind it. As y’all know, I am ALL about using what is already in the pantry. I try to keep vegetables stocked up at home {canned or frozen} because they make it so easy to throw something together that is nutritious. I had some left over ground beef –from making spicy cranberry meatballs for our Christmas Party {see more about that here} and I wanted to use it before it went bad. {FYI, I made this recipe back in December, but am just now posting it! So the beef was just two days old, not two months! haha}. I threw in whatever I could find in my cabinets/fridge that I needed to use. That is the great thing about soups– you can really throw in whatever you have and it turns out great!! This soup hit the spot. It is a blizzard today in NYC and I am craving this soup, which is was led me to post it today. I just want to stay at home, bundle up on the couch and eat this soup!! Take a look…

Enjoy <3 Norma

Vegetable Beef Soup

Print Recipe

1 30

Course Main Course

Servings 6

Ingredients

1 lbs ground beef or ground turkey
½ yellow onion diced
2 large carrots peeled and diced
15 oz canned corn drained
15 oz canned diced tomatoes
1½ cup english peas frozen or canned
1½ cup green beans cut in half
3 red new potatoes medium diced
4 cups beef or vegetable broth
2 tsp olive oil
1 tsp paprika
1 tbsp chili powder
salt & pepper

Instructions

In a medium stock pot, heat oil over medium-high heat. Once heated, add onions and carrots and season with salt and pepper. Cook for 3-4 minutes until vegetables begin to soften. Remove from heat and place veggies on a plate and set aside.
Using the same pot, heat over medium-high heat. Add beef, season with salt and pepper and cook, stirring occasionally, breaking the beef into pieces. Cook until beef is browned.
Add cooked onions & carrots, and all remaining vegetables to the pot with the beef. Add 4 cups of broth and stir to mix well.
For extra flavor, I added chili powder and paprika to the pot of soup. Stir to combine.
Bring pot to a boil. Once boiling, reduce heat, cover and let simmer. I let my simmer for about 1-2 hours. I would recommend tasting it after 30 minutes or so to see if you need to had more salt, pepper or spices.
I toasted some Hawaiian rolls, which went perfect with the soup!

Keyword beef, soup

Turkey Sweet Potato Skillet

Turkey Sweet Potato Skillet

Norma Powell, MS, RD, CDN

Easy, one-dish meal

Print Recipe

Total Time 20

Course Main Course

Servings 4

Ingredients

2 + 1 tbsp extra virgin olive oil I used wild mushroom and sage infused oil when I have some on hand
1 lb organic ground turkey
1 garlic clove minced
3/4 cup yellow onion diced
3/4 cup yellow or orange bell pepper diced
1 large sweet potato diced
1/2 cup shredded mozzarella cheese
1 tbsp fresh parsley for garnish

optional

red chili flakes

Instructions

In an oven safe skillet, heat olive oil over medium high heat.
In a bowl, toss diced sweet potatoes in about 1 tbsp of olive oil and set aside.
Add minced garlic to skillet and cook for about 1 minute. Then add in ground turkey, stirring occasionally, breaking turkey into small pieces while cooking. Cook until turkey is browned, about 7-10 minutes.
Next, add in onions and bell pepper to the skillet and cook until onions begin to soften, about 3-4 minutes.
Add in the diced sweet potatoes, chili pepper (if using), and season lightly with salt and pepper.
Cover the skillet and cook until they are tender, about 8-10 minutes, stirring occasionally.
While the sweet potatoes cook, pre-heat the oven broil (hi).
When the sweet potatoes are tender, add shredded mozzarella cheese to the top of the dish. Place the skillet in the oven for 2-3 minutes or until cheese is melted and started to turn golden brown. Keep a close watch on it so the cheese doesn't burn!
Once the cheese is golden, remove from the oven and garnish with parsley. Serve warm.

Notes

*Make sure to wash all fresh produce before cooking

Keyword one dish, sweet potato, Turkey

Turkey Taco Spaghetti Boats

Norma Powell, MS, RD, CDN

Print Recipe

Total Time 1

Course Main Course

Cuisine Mexican

Servings 4

Ingredients

2 spaghetti squash
olive oil spray
1 lb ground turkey
1 garlic clove minced
1 tbsp cumin
1 tsp salt
2 tsp chili powder
1 tsp paprika
1 tsp onion powder
2 roma tomatoes diced
15 oz can black beans rinsed and drained
15 oz can corn drained
1/3 cup water
4 oz salsa
shredded Mexican cheese for topping
1/3 cup cilantro chopped
1 lime

Instructions

Preheat oven to 425F degrees. Line a baking sheet with tinfoil paper. Cut the squash in half lengthwise, and use a spoon to scrape out the seeds. Spray the inside of the squash with olive oil and sprinkle lightly with salt and pepper. Place the squash facedown on the baking sheet and bake for 35 minutes or until the shell of the squash is soft (use an oven mit to feel so you don't burn yourself)
While the squash roast, brown turkey in a large skillet breaking it into smaller pieces as it cooks. Once it is cooked, add in garlic, cumin, salt, chili powder, paprika and onion powder and mix well.
Next, add 1/2 the diced tomatoes, beans, corn, water and salsa and cover. Simmer on low for about 20 minutes.
In a small bowl, combine the rest of the tomatoes, the chopped cilantro (saving a little for garnish), juice of 1/2 lime and season with salt and pepper. Set aside.
Once the squash has cooled down, use a fork to scrape the inside so the strands appear. Spoon meat inside each squash bowl. Top each with cheese and transfer them to the oven and bake another 5 minutes, until the cheese is melted.Remove from the oven, top with fresh cilantro, squeeze of lime and some salsa and serve immediately!

Keyword spaghetti squash, Tacos, Turkey

Crockpot Chicken Soup

Crockpot Chicken Soup

perfect fall soup

Print Recipe

Course Main Course

Servings 4

Equipment

slow cooker

Ingredients

1 tbsp olive oil
4 cloves garlic minced
6 red potatoes diced
~1 cup scallions chopped
½ red bell pepper chopped
15 oz canned corned drained
15 oz canned diced tomatoes
3½ cups low sodium chicken broth
1 cup water
3 tsp cumin
⅓ cup cilantro chopped (leaves & stems)
2 bay leaves
2 cups cooked chicken shredded

Optional

avocado
corn chips
Mexican cheese

Instructions

(Before I started the soup, I cooked the chicken in the crockpot. I used Trader Joe's frozen chicken, placed it straight in the crockpot on high. Once it seems to be thawed, season with salt, pepper and 2 tsp of cumin) then cook for about 45 minutes, or until done. Remove from crockpot and shred. Wipe out crockpot.)
On high heat, pour in olive oil. Once heated, add garlic, potatoes, 2/3 scallions, 2/3 cilantro, bell pepper, season with salt and pepper. Cover and cook for about 30 minutes
Next, add corn, tomatoes, 1 tsp cumin, chicken broth and water. Stir to combine
Add in bay leaves. Cover and let cook for about 3 hours, stirring occasionally
After two hours, add in the shredded chicken and season with salt, pepper and cumin to taste, cover and continue cooking for the last hour. You may need to add 1/2-1 cup of brother/water depending on how "soupy" you want it
Once soup is ready, serve, and top with remaining cilantro and scallions. You can also add avocado, cheese and corn chips if desired

Keyword Chicken, soup

Simple Fall Tablescape

Cauliflower Fried Rice

Cauliflower Fried Rice

Norma Powell, MS, RD, CDN

Print Recipe

Course Main Course

Servings 2

Ingredients

12 oz cauliflower rice
¾ cup carrots diced
15 oz can of corn
9 oz shelled edamame
3 scallions chopped separating white ends from the green
1 tbsp + 3 tbsp sesame oil
¼ cup low-sodium soy sauce (or coconut aminos)
⅛ cup teriyaki sauce
1 tbsp extra virgin olive oil
salt & pepper

Optional

cooked chicken or protein

Instructions

In a large skillet, heat 1 tbsp of extra virgin olive oil on medium heat.
While oil is heating, in a bowl beat eggs with 1 tbsp of sesame oil and set aside
Once oil is heated, add cauliflower, diced carrots, white part of the scallions and corn. Stir in 1/8 cup of teriyaki sauce, season with salt & pepper and cook for about 6-8minutes.
Stir in edamame and add 1/4 cup of low-sodium soy sauce and 3 tbsp of sesame oil. Cook for about 10 minutes.
Create a well in the middle of the pan. Slowly pour eggs into the well and let it cook for about 30-60 seconds. Using a wooden spoon (or whatever you have handy that won't scratch the pan) start to scrape the bottom of the pan where the eggs are (like you're scrambling eggs). Some of the of the cauliflower mixture will combine with the eggs, that's okay just keep scraping until eggs are cooked and stir into "rice"" mixture.
Season with salt and pepper to taste! Feel free to add more sauce that this point if it doesn't have to flavor you are looking for, just be mindful of the sodium!
Top with scallions and cooked chicken (if you want). I cooked my chicken with a little sesame oil before starting the "rice". also, I think sesame seed would go great on top, but I didn't have any on hand.

Keyword cauliflower, fried rice

Chocolate Chip Cookie Bars {Chickpea Brownies}

Chickpea Brownies

Norma Powell, MS, RD, CDN

Print Recipe

Total Time 30

Course Dessert

Servings 12

Ingredients

2 15 oz cans garbanzo beans rinsed and drained
1 cup all natural smooth nut butter I like to use almond butter, but peanut butter works too
⅔ cup honey
4 tsp vanilla
1 tsp salt
½ tsp baking powder
½ tsp baking soda
¾ + ⅓ cup semi-sweet chocolate chips
sea salt
chopped pecans optional
non-stick cooking spray

Instructions

Preheat oven to 350 and spray 9×13 inch pan with nonstick cooking spray.
In a food processor (or a really good blender) add all ingredients except chocolate chips and process until batter is smooth. Then stir in 2/3 cup of chocolate chips.
Spread batter evenly in prepared pan then sprinkle the remaining 1/3 cup {or your desired amount} of chocolate chips on top {& pecans if using}. Bake for 25 minutes or until toothpick comes out clean and edges are starting to brown.
As soon as you remove the brownies from the oven, sprinkle lightly with sea salt {this step really takes it to the next level}. Allow to cool for at least 20 minutes. Cut into squares and serve!

Keyword brownies, chickpea, dessert

Vegetable Beef Soup

Vegetable Beef Soup

Ingredients

Instructions

Turkey Sweet Potato Skillet

Turkey Sweet Potato Skillet

Ingredients

optional

Instructions

Notes

Slow Cooker Skirt Steak Pasta

Simple Christmas Tablescape

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Turkey Taco Spaghetti Squash

Turkey Taco Spaghetti Boats

Ingredients

Instructions

Crockpot Chicken Soup

Crockpot Chicken Soup

Equipment

Ingredients

Optional

Instructions

Simple Fall Tablescape

Cauliflower Fried Rice

Cauliflower Fried Rice

Ingredients

Optional

Instructions

Chocolate Chip Cookie Bars {Chickpea Brownies}

Chickpea Brownies

Ingredients

Instructions