Author: DIANA ZATT

Hi everyone! It's no secret. I'm pretty addicted to eating clean and leading a healthy lifestyle. I am a registered nurse and chronic condition educator (diabetes, heart failure, hypertension, obesity & COPD). Nothing excites me more, personally and professionally, then helping others take control of their health. It really is a passion of mine. That's why I created this blog! When I am not in the kitchen creating healthy eats or digging through scientific literature, I enjoy hiking, biking, gardening and spending time with hubby Dennis. Oh and I am a mother to a loud mouthed parrot named Pickles, a 20 year old black cat named Charlie and about 50,000 honey bees.

Cream of Potato and Spinach Soup

Soup is forgiving and easy to prepare making it a practical comfort food for busy autumn days

Fall is soup season for me. And … there’s no greater joy than unfurling my big green pot and crafting a healthy soup on a crisp autumn day. The goal was something simple and to use only the ingredients I had on hand at home. So I rescued a bag of potatoes starting to sprout and spinach beginning to wilt and transformed them into this wonderful soup. The beautiful thing about soup making is it is very forgiving and easy to prepare making it a practical comfort food for busy autumn days.

Ingredients

  • 1 medium yellow or white onion
  • 2 cloves garlic minced
  • 3 large carrots peeled and chopped
  • 1 1/2 cups fresh spinach
  • 3-4 large potatoes peeled and cut into chunks (I used Russets)
  • 4 cups vegetable broth
  • 1/2 cups raw unsalted cashews
  • 1/2 cup unsweetened unflavored plant based milk
  • 1 tsp black pepper
  • 1 tsp dried thyme
  • 1/4 to 1/2 tsp red pepper flakes

Directions

  1. Soak cashews in warm water for at least 4 hours (or overnight)
  2. Sauté the chopped onions and carrots in a small amount of water until the onions are translucent (about 10 minutes)
  3. Add the garlic and sauté for 30 – 60 seconds
  4. Add the vegetable broth and potatoes and simmer until the potatoes are soft
  5. Prepare the cashew cream by blending the cashews with the plant based milk in a high speed blender for about 1 minute
  6. Add the cashew cream to the soup then blend the soup using a hand or immersion blender
  7. Add the spinach and spices and cook for an additional 10 minutes
Serve with toasted egg free baguette slices or toasted Ezequiel bread cut into croutons
This is what the cashew cream looks like all whipped up! It is an excellent dairy-free alternative to cream, sour cream or cheese sauces. It can be used in soups, stews, curries, mixed in mashed potatoes, as a topping over roasted vegetables, as a dip by adding herbs, spices or garlic – the possibilities are endless.
Fall colors to inspire culinary creativity!
Happy Autumn!

Summer Beetroot Salad

I have seen this salad on the internet and decided it was time to make. I must admit I was drawn to it by the vibrant colors.

I switched mine up a bit to comply with plant based way of eating. Instead of feta cheese I used tofu. Unfortunately, my local market did not have the firm variety which would have looked nicer cut up in little squares.

My salad dressing was just a simple mixture of white vinegar, garlic powder, dried dill and black pepper.

The best part of this salad was using every part of the beet roots. I cooked the stems and leaves for about 5 minutes until tender, added red pepper flakes and a little bit of lemon juice. Delicious!

Ingredients

  • 1 bunch cooked beetroots
  • 1 seedless cucumber
  • Firm tofu
  • Fresh dill
Beets are a natural source of tryptophan and betaine which promote feelings of well being. Not only can beets add a pop of color to your plate but they are loaded with vitamins and minerals yet low in calories. Several studies have found the value of beets in lowering systolic blood pressure. This is due to the high levels of nitrates. The effect is only temporary, however, unless you eat beets on a regular basis.
Many people think beet greens and stems are poisonous. This is not true. Every part of the beetroot is edible. They can be eaten raw or cooked. They can be mixed in salads, cooked as a side dish or blended in smoothies.

Peas Please Soup

It’s hard to believe I hated loathed peas and carrots as a kid

A bag of frozen peas sadly stuffed in the back of the freezer, carrots that have seen their better day and an impending snow storm were the excuses for this Saturday soup.

When I was a kid I hated loathed peas and carrots. As an adult they have become two of my favorite vegetables. In fact – orange and pea green are my most beloved favorite colors.

Unlike my split pea soup https://greenlighteating.com/slow-cooker-split-pea-and-red-potato-soup-with-garlic-crema/ which is more labor intensive given the dry lentils – this soup is a cinch to make – literally easy-peasy!

This soup has a gorgeous medium to yellow green color, intense pure flavor and tastes honest to goodness delicious. Using frozen peas you can’t ask for an easier soup to make. In about 45 minutes it was ready to serve in front of a roaring fire and the freshly falling snow.

Ingredients

  • 1 large sweet onion chopped
  • 3 garlic cloves minced
  • 2 celery stalks chopped
  • 3 carrots diced
  • 2 cups frozen green peas
  • 4 cups unsalted or low sodium vegetable broth
  • 1 cup unsweetened unflavored almond milk
  • 1 bay leaf
  • 1 teaspoon dried thyme
  • 1 teaspoon ground black pepper
  • Nonfat Greek yogurt (optional garnish
Gorgeous, hearty and healthy

Directions

  1. In a large soup pot sauté the onions in a small amount of water until translucent and slightly browned
  2. Add the minced garlic and cook for another minute
  3. Add the carrots and celery and sauté for about 5 minutes until slightly softened
  4. Add the vegetable broth, frozen peas, bay leaf, thyme and pepper. Thoroughly stir the ingredients together. Bring to a boil then turn heat down and simmer for 30 minutes or until carrots and celery are soft.
  5. Stir in the almond milk and simmer for 5 more minutes
  6. Serve with a dollop of the nonfat Greek yogurt (optional)
Served with toasted sprouted whole wheat bread, a swirl of nonfat Greek yogurt and freshly cracked pepper.

Black Bean and Red Pepper Pancakes

Growing up my mom used to make potato pancakes. I started thinking about them today but my past attempts failed miserably. I didn’t want to go down the potato pancake rabbit hole again so today I decided to experiment with different ingredients.

It was a huge success.

These black bean and red pepper pancakes are good. I mean they are VERY good!

They remind me of something that would be on the breakfast or lunch menu at some little hole in the wall Mexican restaurant. Served with a side of salsa or healthy hot sauce and garnished with a little cilantro these little pancakes are mucho delicioso.

Crazy healthy and so tasty for breakfast, lunch or dinner!

Ingredients

  • 1 1/2 cups whole wheat flour
  • 1/2 cup cornmeal
  • 1 tablespoon baking powder
  • 1 tablespoon black pepper
  • 1 1/2 cups unsweetened almond milk
  • 1/4 cup unsweetened applesauce
  • 1 red bell pepper finely diced
  • 1 10 oz. package corn kernels
  • 1 can salt free or low sodium black beans
  • 4 green onions thinly sliced (white and green parts)
  • Salsa or healthy hot sauce
  • Cilantro for garnish

Directions

  1. Thoroughly mix together the flour, cornmeal, baking powder and black pepper
  2. Add the almond milk, applesauce, red peppers, corn, black beans and onions. Gently mix the ingredients together using a wooden spoon.

3. Heat a well seasoned cast iron or nonstick pan over medium heat until a few droplets of water dropped in the pan jump up and sizzle. 4. Spoon 1/2 cup batter for each pancake onto the pan making sure they don’t touch each other and until no more will fit. Cook until browned then flip over (about 2 minutes on each side). 5. Serve with salsa or healthy hot sauce and garnish with cilantro.

I made an exception to my “no oil” rule by using a cast iron skillet given to me many years ago by my father in law. I wiped the smallest amount of oil that I could on the pan to prevent the pancakes from sticking. Because I was frugal with the oil there was a little bit of sticking.
This recipe yielded 12 pancakes and tasted even better the next day!

Sweet Potato and Frijoles Negros Chili

The cold snowy weather and a surplus of sweet potatoes were the inspiration behind this hearty winter meal. I wasn’t sure how this was going to turn out and worried that the sweet potatoes would turn to mush. Instead it was such a success and even after reheating several times the sweet potatoes remained firm. This is day three of eating this chili and my mouth continues to water for it. If you are looking for something a little different then the standard kidney bean chili this recipe will not disappoint.

The cornbread was a wonderful addition to the meal and also completely whole food, plant based, no salt, oil or sugar. This will be a separate post.

Sweet Potato and Black Bean Chili with healthy cornbread

Ingredients

  • 1 large sweet onion diced
  • 3 garlic cloves minced
  • 2 sweet potatoes peeled and diced
  • 1 green bell pepper diced
  • 1 4oz. can chopped green chilis mild; drained & rinsed
  • 1 can no or low sodium black beans drained & rinsed
  • 2 14.5 oz. cans diced and no salt added tomatoes (I get mine at Trader Joe’s)
  • 2 cups low sodium or whole made vegetable broth
  • 2 tbsp. tomato paste
  • 1 tbsp. chili powder
  • 1 tsp. smoked paprika
  • 1/4 tsp. cayenne pepper
  • 1 tsp. ground black pepper
  • Fresh cilantro for garnish

Directions

  1. Sauté the onions and garlic in 1/4 cup water for 3-4 minutes until soft
  2. Add the sweet potatoes and bell pepper cooking for another 5 minutes
  3. Stir in the green chilis, chili powder, smoked paprika, cayenne and black pepper and cook for one minute
  4. Add the black beans, diced tomatoes (including juice), vegetable broth and tomato paste and stir well
  5. Bring the mixture to a boil then reduce heat and simmer for 30 minutes (or until the sweet potatoes are tender)
  6. Serve with fresh cilantro
Completely healthy, flavorful, hearty and will warm you up on the coldest winter day

Winter Cabbage with Green Lentils Soup

Being snowed in last weekend was a wonderful excuse to cook up a massive, restorative pot of soup. Chopping vegetables while taking in the warmth of a toasty fire and the sounds of classical music was the epitome of relaxation. Returning from a cold winter walk to the incredible aroma of the simmering soup was the perfect way to round off the experience. Finally, ladling the steaming hot creation into bowls and being able to enjoy it was my idea of a perfect Saturday.

This soup is simple and satisfying and a wonderful way to get your daily dose of cruciferous in. Blending it all together seems to meld the flavors creating a delicious yet ultra healthy meal.

Served with toasted mini baguette

Ingredients

  • 1 sweet onion finely shopped
  • 3 garlic cloves finely chopped
  • 1 carrot thinly sliced
  • 1 small green cabbage cored, quartered and chopped Note: let the cabbage sit for 40 minutes after chopping to maximize health benefits of sulforaphane.
  • 1 14oz. can roasted chopped tomatoes
  • 2 tbsp. tomato paste
  • 6 1/2 cups vegetable broth
  • 1/2 – 1 tsp thyme
  • 1 tsp black pepper
  • 2 bay leaves
  • 5 oz. green lentils
  • 2 cups water
  • Fresh parsley to garnish

Directions

  1. In a large soup pot sauté the onions, garlic and carrots using a small amount of water. Cook for about 3-4 minutes stirring frequently until the onions start to soften. Add the cabbage and cook for an additional 2 minutes.
  2. Add the tomatoes, tomato paste, thyme, 1 bay leaf and black pepper then pour in the vegetable broth. Bring to a boil then reduce heat to low cooking for about 45 minutes until the vegetables are tender.
  3. While the soup is cooking put the lentils in another pan with the remaining bay leaf and the water. Bring to a boil then reduce heat to low and simmer for about 25 minutes until tender. Drain off any remaining water and set aside. Notes: green lentils do not need to be soaked but soaking can improve the texture. Green, Le Puy and brown lentils are best for this soup because they remain firm. Yellow, red and orange lentils tend to get mushy – this is because they are hulled (skins removed).
  4. When the soup is cooked allow to cool slightly then puree until smooth using a hand held blender, food processor or blender.
  5. Return the soup to the soup pot and add the cooked lentils. Adjust seasoning as needed. Garnish with fresh parsley.
What a gorgeous bowl of soup that is 100% healthy and satisfying on a cold winter’s day.

Roasted Cauliflower Soup

I stumbled upon the most colossal head of cauliflower at the local farmer’s market last weekend. I mean this cauliflower was ridiculously huge and overflowing with potential for a delicious and healthy meal. My husband questioned my plan and I excitedly shared my vision for a vibrant cauliflower soup!

I love “soup Saturday.” It starts with waking up early to visit a market, inspecting the produce, and finding inspiration. The cutting, chopping, sautéing, and simmering are such joyful acts. Soon the kitchen is filled with a delightful aroma. Finally, bowls are filled with the hot concoction, and the grand finale is the first spoonful!

What’s special about this soup is, if the cauliflower is prepared the correct way, you will get your daily required serving of cruciferous vegetable. Cruciferous vegetables contain phytonutrients that help prevent DNA damage, stop the spead of metastatic cancer, and target breast cancer stem cells. Additionally, they help boost liver detox enzymes and boost immune function.

How do you prepare cruciferous vegetables for cooking?

Chop the vegetables up, wait 40 minutes, and then cook. Doing this creates the production of sulforaphane – the magic enzyme that helps heal the body!

To think this was once a colossal head of cauliflower!

Ingredients

  • 1 large head cauliflower (any color)
  • 1/4 cup chopped celery
  • 1 sweet onion chopped
  • 3 green onions cut in small pieces
  • 3 cloves garlic
  • 1/4 cup nutritional yeast
  • 4 cups vegetable broth
  • 1 cup unsweetened almond milk
  • 1 tsp ground black pepper
  • 1/4 tsp ground nutmeg

Directions

  1. Preheat oven to 425 degrees. Cut the cauliflower into small pieces. Place the cauliflower and garlic on a cookie sheet lined with parchment paper. Spritz some water over the cauliflower and garlic. Roast for 15 minutes, toss, spritz with more water, and then roast for another 10-15 minutes.
  2. While the cauliflower and garlic is roasting saute the celery and sweet onion in a soup pot using a little water.
  3. Add the vegetable broth, roasted cauliflower, pepper and nutmeg and simmer for a few minutes.
  4. Remove a small amount of the best cauliflower for garnish.
  5. Puree the mixture using an immersion blender.
  6. Add the almond milk and nutritional yeast and simmer on low for about 5 minutes.
  7. Serve with the reserved cauliflower and cut up green onions as a garnish.
Ser

Navy Bean Soup

With the drop in temperature to the chilly 60’s, rain and ominous dark skies I decided to bust out the big green soup pot and declare the official start of soup season. After all it is September and, according to some meteorologists, September 1st marks the start of meteorological fall.

Of all the soups I could possibly kick the season off with – why navy bean soup? Well – it was a special request from my mother in law. When the call came in for navy bean soup in I sprung into action and hurried on over for the soup delivery. Did she like it? She LOVED it and, in fact, ate it all and requested more!

Ingredients:

  • 1 pound dry navy beans
  • 4 cups water
  • 1 large Vidalia onion chopped
  • 2 large carrots chopped
  • 2 stalks celery chopped
  • 2 cloves garlic minced
  • 2 tsp. dried thyme
  • 1/2 tsp. dried rosemary
  • 2 bay leaves
  • 2 tsp. ground black pepper
  • 5 cups vegetable broth
  • 1 cup unflavored almond milk

Directions:

  1. Place the dried navy beans in a collander and thoroughy rinse under running water.
  2. Put the 4 cups water in a large soup pot and bring to a boil. Put the beans in the pot and boil for two minutes stirring intermittently. Take the pot off the burner, put the lid on and let the beans soak for one hour. Pour the beans through a colander to drain the water.
  3. Saute the onions, carrots and celery in a small amount of water in the soup pot.
  4. Add the vegetable broth, beans, garlic, thyme, rosemary, bay leaves and black pepper and bring to a boil then reduce the heat and gently simmer for 1 hour and 30 minutes stirring occasionally until the beans are soft.
  5. Add the almond milk.
  6. Remove the soup from the stove and allow to cool down then puree using a hand held mixer or high speed blender.
Garnished with additional thyme and served with a Wasa cracker
Served with a whole grain French baquette. Most baquette’s have zero or less then 1 gram of fat in a serving.

Eggplant with Ancient Sweet Peppers Bake

I love eggplant.

I had a bumper crop this summer. I picked four last week and there are three more almost ready to be harvested. And all this from just one plant!

I have always been fascinated with this shiny purple fruit.

The growth process of eggplants is interesting. It starts with a freshly pollinated flower shaped like a star that hangs downward like a pendant light. The flower is the most beautiful shade of violet and develops into a small egg-shaped fruit within a few weeks. As the fruit matures it turns into a stunning shade of deep purple when ready for harvest.

I recently found out the flowers and leaves of the eggplant are poisonous. The fruit itself contains a compound called solamine which is toxic when consumed in large quantities. For this reason eggplant should not be eaten raw. Baking or roasting significantly reduces the amount of solamine. I now know why the deer in my backyard feast on the tomato and zuccini plants but never touch the eggplant.

That gorgeous shade of violet
The egg shape is how the eggplant got it’s name. I love how glossy and purple-black the flesh is.

I typically just grill eggplant slices and eat them that way. Last week I started thinking about my mother’s eggplant parmesan. It was hands down one of my most favorite childhood meals. It was considered a healthier alternative to lasagna because the eggplant slices replaced the noodles but all that mozarella cheese cancelled out any possible health benefit! So I came up with my own healthy version of eggplant parmesan which is 100% plant based and 1000% delicious.

Ingredients:

  • 1 eggplant cut in thin slices (leave skin on)
  • 2 ancient sweet pepper cut in rings (or red bell pepper)
  • 10 cherry tomatoes cut in half
  • 2 14 oz. cans crushed tomatoes
  • 2 tbsps. tomato paste
  • 4 garlic cloves minced
  • 2 tsp. oregano
  • 2 tsp. ground black pepper
  • 1 tsp. red pepper flakes
  • 1 cup plant based milk
  • 1 cup kale ribs removed cut into small pieces
  • 10 fresh basil leaves cut in thin strips
Crushed tomatoes, tomato paste, eggplant, sweet pepper, cherry tomatoes, basil, kale, garlic, oregano, black pepper, red pepper flakes (almond milk not pictured)

Directions:

  1. Heat oven to 400 degrees
  2. In a large oven proof or cast iron skillet add the crushed tomatoes, tomato paste, plant based milk, garlic, oregano and red pepper flakes. Stir together. Bring to a simmer and cook for 3 minutes stirring intermittently. Add the kale and basil leaves and simmer for another 2 minutes.
Look at that wonderful creamy sauce!

3. Arrange the eggplant, ancient sweet pepper rings and cherry tomatoes in the creamy tomato sauce mixture. Sprinkle a little extra oregano, back pepper and ribboned basil leaves over the eggplant. 4. Bake for 35 – 40 minutes or until eggplant is soft.

Leave the skin on! The skin of the eggplant is edible and contains nasunin which is a special antioxidant that helps preserve and protect cell membranes
Everything about this eggplant bake is absolutely delicious. It is so full of flavor and I don’t even miss the cheese.
Impossible not to take seconds!
Veggie comfort food at it’s best!

Chickpea Tofu with Harissa Sauce

Chickpea tofu?

I hadn’t heard of it until I watched a cooking demonstration by Chef Tony, the culinary director of Sodexo, a trusted partner of University Hospitals, where I work. Chef Tony made it seem so easy and, in fact, it was!

Why chickpea tofu?

I happen to love regular tofu made from soybeans but not everyone is a fan. If you are someone who does not dig the taste or are concerned with the fact that soybean tofu is processed (although minimally) then chickpea tofu may be the way to go. Both are an excellent source of plant based protein.

This recipe for chickpea tofu is Chef Tony’s with a few exceptions. Instead of using salt I used miso paste. Miso is fermented soy beans, water and a lot of salt. Wait a minute – I thought salt was something that should be avoided? Well in a randomized study of individuals with stage 1 or 2 hypertension that were given two bowls of miso soup a day, those that consumed the miso soup ended up with lower bedtime blood pressure. It is thought that the miso had a diuretic effect by increasing sodium excretion by the kidneys. In summary, miso paste is green light. Check out this great video on miso paste.

Also, I substituted table sugar for date sugar. Table sugar is refined meaning it has been processed and has a glycemic index of 100. Date sugar is less processed and still retains many of the nutrients of dates including fiber and has a glycemic index of 55.

Lastly, instead of pan frying the tofu I baked mine in the oven. Pan frying requires the use of oils which can have health risks including inflammation, effects on cholesterol and toxins when exposed to high heat.

Very much like soy tofu, chickpea tofu has very little flavor. The garlic powder does help but serving with harissa sauce makes it much more palatable.

Chickpea tofu served with harissa sauce is a must

Ingredients for the Chickpea Tofu

  • 1 cup chickpea flour (I make my own flour by running dried chick peas through a high speed blender)
  • 1 tsp. miso paste
  • 1/2 tsp. date sugar
  • 1/2 tsp, garlic powder
  • Pinch of tumeric
  • 2 3/4 cup water
  • Cornstarch

Directions for the Chickpea Tofu

  1. Whisk together chickpea flour, date sugar, garlic powder and tumeric in a bowl. Pour 1 cup water and the miso paste into the mix and stir into a smooth batter. Set aside.
  2. Pour remaining water into a saucepan, bring to a boil then reduce heat to medium.
  3. Whisk the chickpea batter 6-7 minutes stirring constantly. The batter should have the consistency of pudding.
  4. Turn off the heat and pour the batter into a silicone baking pan. Let cool 10-15 minutes at room temperature then transfer to refrigerator for at least 2 hours to set.
  5. Flip the set tofu onto a cutting board and cut into small cubes. Blot off any water or moisture with a paper towel.
  6. Preheat oven to 425 degrees.
  7. Place the chickpea tofu on a pan covered with a silicone mat or parchment paper. Sprinkle a little garlic powder and a very light dusting of cornstarch.
  8. Bake for 40 mintues flipping half way.
The chickpea batter thick like pudding
I did not have a large silicone loaf pan so settled for using my pan with smaller individual loafs. I was able to make 4 little loafs.
Cut into little cubes.
The oven baked method is certainly not as crispy as pan frying but so much healthier.

Ingredients for the Harissa Sauce

  • 4 roasted red peppers
  • 1 red chili pepper (deseeded)
  • 3 garlic cloves
  • 2 tsps. white miso paste
  • 1/2 lemon
  • 1 tsp. smoked paprika
  • 1 pinch cayenne pepper
  • 1 tbsp. coriander seeds
  • 2 tsps. caraway seeds
  • 1 tsp. cumin seeds
Roasted red peppers, red chili pepper, garlic, miso paste, lemon, smoked paprika, cayenne pepper, coriander seeds, caraway seeds and cumin seeds

Directions for the Harissa Sauce

  1. In a small pan stir the coriander, caraway and cumin seeds over low heat for about 30 seconds until fragrant.
  2. Transfer all ingredients to a food processor and process until smooth. Add up to 1/4 cup water for desired consistency.
Harissa sauce is excellent with tofu but I also put it on veggie burgers, roasted vegetable and salad greens.