Setting Simple Boundaries for

For many years, we have mentored clients through all kinds of difficult life changes. There is one thing that we can control no matter what life throws at us…how we react to the situation. The hope is that we will make a choice each day to be healthier and happier. Food helps bring people together to share a meal and to make new memories with favorite recipes. Some of my favorite days are spent up north enjoying a grilled meal put together with family for all to gather around the picnic table next to the river. I am a foodie at heart and love to read books written by chefs, search blogs for inspiring recipes, and to watch cooking shows with my daughter.

Minestrone Soup

Minestrone Soup

• Leeks - 2 medium (or sweet onions)

• Celery - 2 - 3 ribs of celery from the stalk

• Potato - 1 large or several small red skin potatoes (leave on the skin for fiber & iron)

• Mix vegetables - frozen are easiest or use corn, green beans and fresh carrots

• Zucchini - 1 - 2 medium

• Cabbage - about 1/2 lb or 1/2 bag of coleslaw mix

• Garlic - 2 cloves minced

• Vegetable broth - 1 large carton or 3 cans

• Tomato sauce - 2 cans

• Northern style beans or Kidney beans or both - 1 can each

• Salt, Pepper & Crushed red bell pepper - 1 pinch or 2 or 3 if you like it a bit spicier

• Pasta - 1/2 box of small seashell or elbow (or leave out or use rice if prefer gluten free)

  
  In large pot add a little broth to sauté minced garlic, chopped leek or onion, and chopped celery. Simmer on medium heat and stir until soft and golden but not brown. Stir in chopped cabbage and potato along with mixed veggies. Sauté for a few minutes. Next, add broth, water, and tomato sauce. Stir in salt, pepper, and crushed red bell pepper. Bring soup to a boil then reduce heat to low. Simmer covered stirring occasionally for 45 minutes to blend flavors. Rinse and drain beans, add beans and pasta shells to soup. Cook uncovered over medium-low heat, stirring occasionally until soup is thick about 30 minutes longer. Makes about 8 - 10 servings. Recipe from Ann Covault - a very dear friend that loved to cook.

Quick & Easy Spinach Dip - My other favorite recipe from Ann Covault

One box of cream cheese, creamed spinach by Stouffer's, small jar of marinated artichokes, a pinch of red pepper flakes, salt, 1/4 cup Parmesan cheese, & sour cream. Optional if in the cupboard: water chestnuts (low cal veggie with vitamins that my daughter loves in the dip)

All you do is chop artichokes and water chestnuts, heat up spinach in the microwave for a few minutes and mix together in a bowl. Microwave cream cheese to soften for 30 - 60 seconds. Combine cream cheese & Parmesan cheese  with veggies and stir then heat up for 1 - 2 minutes more. Put in serving bowl and add a dollop of sour cream.  Use tortilla chips or crackers for dipping. 

Note: If Stouffer's creamed spinach is not handy, make your own with frozen chopped spinach, 1 container of sour cream (16 oz.), and pinches of onion powder or garlic salt, and a bit of butter.  

Fajita Salad

• Romaine lettuce

• Roasted peppers & sweet onions

• Black beans

• Mexican cheese

• Tortilla Chips

• Salsa

Rinse lettuce and chop or rip up into bite size pieces (love my salad spinner).  Add lettuce to plate and top with peppers, onions, beans, cheese and smashed chips. Top with salsa & sour cream.

Vegetable pasta with sun-dried tomato sauce

• 2 cups uncooked pasta

• 1 block of cream cheese

• ½ cup of milk (I prefer unsweetened plain almond milk)

• 1/3 cup sun-dried tomatoes finely chopped up

• 2 large sweet peppers (red & yellow for nice mix of color)

• 1 small onion, sliced

• 5 teaspoons olive oil

• 1 package frozen peas (10 oz)

• ½ teaspoon of salt

• ¼ teaspoon pepper

• Parmesan cheese

Cook pasta per directions. Combine softened cream cheese with milk and sun-dried tomatoes in bowl, stir until blended. In large skillet, sauté peppers and onions in olive oil until tender. Reduce heat. Add cream mixture, peas, salt, pepper, Parmesan cheese and drained pasta. Simmer on low and stir until blended and heated through. Sprinkle on a bit more Parmesan when serving.