quick meals Archives - Impressions

Red Lentil Soup with Fresh Salsa

May 8, 2018May 8, 2018 Rachel Sherwood

This simple soup is light yet filling. Perfect for everyone in the family. You can adjust the heat level as you choose, leave it chunky for more texture or fully puree for a healthy meal for baby. The flavors get better with time and the fresh salsa brings vibrancy to this healthy soup. This recipe features the added health benefits of Red Palm Oil to add an extra antioxidant punch.

Red Lentil Soup with Fresh Salsa

INGREDIENTS

3 tablespoons red palm oil, coconut or olive oil

1 large onion, chopped about 1 cup

1 large carrot, peeled and diced about ½ cup

2-4 garlic cloves, minced about 1 tablespoon

1 -inch piece fresh ginger, peeled and minced, about 2 tablespoons

1 tablespoon tomato paste

1 teaspoon ground cumin

1/2 teaspoon paprika

1/2 teaspoon turmeric

1/2 teaspoon kosher salt, more to taste

1/2 teaspoon ground black pepper

Pinch of ground chili powder or cayenne, optional

4 cups chicken or vegetable broth

1 cup red lentils

1 bay leaf

2 tablespoons fresh lime juice or lemon juice

Optional Garnishes: Fresh salsa, chopped fresh cilantro or flat leaf parsley, yogurt, lemon or lime wedges

Red Palm Oil has distinct health bennefits and a vibrate color

In a large pot, heat oil over high heat until hot and shimmering. Add onion carrot, garlic and ginger, and sauté about 3 minutes.

The Red Palm Oil is great for sauteing vegetables in.

Stir in tomato paste, cumin, paprika, turmeric salt and pepper and chili powder or cayenne, and sauté for 2 minutes longer.

Add broth, lentils and bay leaf, bring to a simmer, then turn heat to medium-low. Simmer until lentils are soft, about 20-30 minutes. Taste and add salt if necessary.

So easy even my son wanted to help. He loves this soup even more when he gets to cook it.

Remove the bay leaf, using an immersion or regular blender* or a food processor*, purée half the soup then add it back to pot. Soup should be somewhat chunky. Add lime juice and adjust seasoning if necessary.

Using an immersion blender is easiest. You can use a traditional blender or food processor but be sure to cool the soup first.

*Note allow soup to cool before blending in a traditional blender or food processor. Blend small quantifies at a time to prevent an exploding blender.

Garish with fresh chopped herbs, citrus slice, top with fresh tomato or creamy avocado salsa.

Fresh Tomato Salsa

2 medium tomatoes, diced

½ cup cilantro, finely chopped

2 cloves garlic, minced (about 1 tablespoon)

1-2 Tablespoon fresh lemon or lime juice

1 small red onion, chopped (about ½ cup)

1½ teaspoon jalapeno pepper, minced, optional

½ teaspoon salt

¼ teaspoon pepper to taste

Mix all ingredients in a bowl. Serve with soup or chips

Creamy Avocado Salsa

1 large avocado, chopped

1 large tomato, chopped

¼ cup Greek style yogurt

1 clove garlic, minced

1 tablespoon cilantro, finely chopped

1 teaspoon fresh lime juice

¼ teaspoon salt

¼ teaspoon pepper

Mix all ingredients in a bowl. Serve with soup or chips

Learn more about the health benefits of Red Palm Oil here.

Simple Fish Tacos with Fresh Salsa

May 8, 2018May 8, 2018 Rachel Sherwood

These are a recent quick meal addition as I was testing out Red Palm Oil. I found I love to use it when making these simple Fish Tacos. The Red Palm oil gives the fish a vibrant color, additional health benefits and a subtle unique flavor. Top with fresh salsa and enjoy this simple healthy dish.

Simple Fish Tacos with Fresh Salsa

Fish:

2 Tablespoons Red Palm Oil or coconut oil

1 lb mahi mahi, cod, tilapia, halibut, or other white fish

Fish Marinade:

¼ teaspoon turmeric

2 garlic cloves, minced (about 1 Tablespoon)

1 Tablespoon lemon or lime juice (fresh)

2 teaspoon soy sauce or tamari

2 teaspoon honey

¼ teaspoon salt

¼ teaspoon black pepper

Salsa:

2 medium tomatoes, diced

½ cup cilantro

2 cloves garlic, minced (about 1 tablespoon)

1-2 Tablespoon lemon or lime juice

1 small red onion, chopped (about ½ cup)

1½ teaspoon jalapeno pepper, minced, optional

½ teaspoon salt

¼ teaspoon pepper to taste

Other:

4, 6in corn/flour tortillas

1/2 cup white Mexican or cheddar cheese, grated, optional

2 cups shaved romaine, or cabbage

½ avocado, sliced or diced, optional

INSTRUCTIONS:

In a small bowl combine all the fish marinating ingredients. Chop fish into ½ in cubes. Lightly stir to coat in sauce and allow to marinate at least 15 minutes but as long as overnight.

Chop and mix all ingredients for salsa in a bowl. Set aside. Prep remaining ingredients like grating cheese, chopping lettuce and slicing avocado.

When ready to eat, heat sauté pan over medium heat add red palm oil. Remove fish from marinade discard any excess liquid. Sauté the fish in red palm oil until cooked through about 3 minutes. You may need to do this in 2 batches if your pan is smaller. Remove from heat and cover to keep warm.

Warm tortillas if desired top with shredded lettuce/cabbage, fish, fresh salsa cheese and avocado if desired. Adjust salt, pepper and lime juice to taste. Serve hot.

Learn more about the health benefits of Red Palm Oil Here

Pantry Makeover

February 1, 2017February 1, 2017 Rachel Sherwood

You cannot cook if you do not have ingredients. It is essential to first equip yourself with the basic ingredients and begin getting comfortable with them learning how to use them best to create easy healthy meals. If you have to run to the store every time you are hungry or need to make a meal you won’t make it and will simply relay on what is easiest and available quickly.

Here is how to put together a well-rounded pantry. Know that every pantry is going to be different! There is no one-fits-all pantry list. However, in order to pull together amazing dishes you must have a few items from each of the main Pantry Essentials categories that fit your taste and diet needs. Below I will explain each group. Know that your needs and tastes may be different and that is ok just be sure you have a few options for each of the categories to get you started on a well rounded pantry.

There are 7 main categories that make up a well-rounded pantry:

3 shelf stable categories that include Gains/Legumes, Canned/Jarred, and Baking.
3 perishable categories: Dairy, Produce, and Protein as well as the final
Ready to eat/Freezer items.

If you have a few things from each of theses categories I promise dinner can be on the table quickly.

7 Panty Essentials Categories

Grains/Legumes: These are great bases for meals providing fiber and protein. The key is to have a few quick cooking varieties like canned beans and couscous on hand at all times for quick additions to meals. Use the longer cooking varieties like wild rice by making them in large batches so you can use them a few different ways throughout the week with only cooking once like a warm wild rice side dish, soup and cold salad.

Canned /Jarred: This is the category with the widest variety and the most shelf-stable products. When you find a few of your favorites stock up on them when they are on sale for money saving benefits as well. When I think about canned items, I think where I can add them, for example to grains to add color, flavor, and texture that would help make a substantial meal. Canned vegetables and fruits, sauces, salsa, coconut milk, preserves, broth, breadcrumbs.

Baking: These items are not only to make basic cakes, cookies, and breads but they are also essential to general cooking for applications like adding sweetness or to thicken items. Flour, sugar, brown sugar, oils, salt, baking powder, baking soda and vanilla extract, chocolate, chocolate chips.

Fresh Pantry: These are all your perishable items so be aware of what you are eating so you don’t stock up too much and have it spoiling and going to waste. I have listed a few of my favorites that are longer lasting items that I always have on hand. To this list, I would add other items like fresh berries, mushrooms, eggplant, cottage cheese, sour cream, fresh meats and fish and rotate through for variety.

Dairy: Milk, eggs, butter, 1-2 hard cheese, cream cheese, yogurt.

Produce: Apples, lemons/citrus, carrots, potatoes, onions, garlic.

Protein: Sausage or cured meats, tofu are more shelf stable. Keep fresh and frozen meats in easy to prepare packaging.

Ready to eat items: Lastly these are your easy additions: items to eat out of hand like dried fruits and nuts as well as pre-made frozen dinner that can easily be put in the oven. Dry cereal, Variety of crackers, Nuts, Dried fruits and vegetables, Tortilla shells, Frozen fruits and vegetables.

Having a few soups, meats and make ahead meals in the freezer also helps pull together a great meal quickly.

Did you miss an earlier post?

Here are the earlier New Year, New You Topics:
Why New Year’s Resolutions Fail
Lose Weight by Eating More
Cut Your Grocery Bill Without Cutting Coupons
How Cooking Makes You Smarter