Dawna Stone

You Can Have A Better Life

Healthy You! Recipes

Chicken Noodle Soup – Wheat and Dairy Free!

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As the weather begins to cool down a few degrees, I'm pulling out my best soup recipes. This wheat and dairy-free chicken noodle soup is one of my favorites. It's one of the recipes in my Healthy You Cookbook but I'm sharing it with you below. Enjoy!

Chicken  Noodle Soup (A Twist on a Classic)

With ground chicken meatballs

Serves: 4

Ingredients:

8 oz. rice pasta (shape of your choice)

1 lb. ground chicken

1 cup carrots, peeled and sliced thin

½ cup mushrooms, sliced

1 yellow onion, chopped

½ cup celery, sliced thin

2 leafs of kale, cut in thin strips (stems discarded)

6 cups chicken broth, low sodium and organic

1 tablespoon olive oil

¼ teaspoon white pepper

salt and cracked black pepper, to taste

Directions:

In a large pot, heat the olive oil on medium-high. Add the onion and cook until translucent or approximately 4-5 minutes.  Add carrots and cook for 1 min. Add chicken broth, mushrooms, celery, kale, salt and pepper and bring to a simmer.

In a medium to large bowl, combine chicken, salt and white pepper. Form approximately 12 meatballs. Add meatballs to broth mixture. Add rice pasta and continue to simmer until chicken is cooked thoroughly and pasta is al dente about 10 – 12 minutes.

Season with additional salt and pepper, serve and enjoy!

Recipe from my Healthy You Diet cookbook.

Spaghetti Squash with Fresh Herbs

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Spaghetti Squash edit white_650x400_title

There are a lot of great gluten-free pasta options out there, but have you considered using a veggie as a pasta alternative? This recipe substitutes calorie-dense pasta with a healthy and nutritious vegetable that will ultimately leave you with a light, fresh, and happy feeling. Plus, it’s fun to make!

Spaghetti Squash with Fresh Herbs
Servings
2
Servings
2
Spaghetti Squash with Fresh Herbs
Servings
2
Servings
2
Ingredients
Servings:
Instructions
  1. Pre-heat the oven to 375°.
  2. Pierce the squash in several places with a fork. Microwave whole squash on high for 10 minutes.
  3. Place whole squash on glass baking sheet and roast for 1 hour or until tender.
  4. Let cool for 5 – 10 minutes, cut in half lengthwise and scrape the insides with a fork to remove the long strands of flesh. Transfer to a bowl.
  5. In a skillet, heat 1 tablespoon olive oil over medium heat. Add garlic and sauté for 1 minute. Add tomatoes and sauté for 1 minute. Turn off heat and add spaghetti squash, basil, oregano and salt. Gently combine ingredients.
  6. Divide between two bowls and top with pine nuts and cheese and salt and pepper to taste.
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Healthy Chocolate Truffles

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Cherry Almond Truffle four on plate

If you want to have a sweet chocolaty treat without the guilt, try these healthy chocolate truffles. Not only are they gluten- and dairy-free, they are packed with nutrient-rich superfoods.

By using Medjool dates, I've cut the amount of chocolate in half but kept all the flavor. In fact the moisture from the dates makes the truffles rich and gooey. And the addition of other superfoods like coconut, dried cherries, almonds, walnuts and pecans gives you reason to feel good about this special treat.

Food Processor

Although there is an endless combination of super foods you can use, my favorite recipe is for my dark chocolate cherry almond truffles. A close second are my dark chocolate coconut truffles.

Chocolate Coconut Balls Close2

I love chocolate but I often feel guilty when I allow myself to indulge. The ingredient in these decadent truffles are good for you and make me feel good about a little indulgence!

Almond Cherry Truffles-Coconut Truffles edit

Healthy Chocolate Truffles
Servings
20-24
Servings
20-24
Healthy Chocolate Truffles
Servings
20-24
Servings
20-24
Ingredients
Servings:
Instructions
  1. In a mini food processor pulse 1 tablespoon sliced almonds. Remove from food processor and set aside. In the food processor (no need to clean it) combine chocolate, dates, remaining 1 tablespoon sliced almonds, cherries and sea salt. Pulse until thoroughly combined.
  2. Roll mixture into 20 - 24 equal size balls.
  3. Transfer reserved almonds to a plate and roll each truffle over almonds until nicely coated.
  4. Enjoy!
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Apricot Almond Oatmeal

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Apricot Almond Oatmeal

A warm bowl of antioxidant-rich oatmeal is the perfect way to start your morning. Oats have been shown to not only help lower cholesterol but they are also a great source of fiber.

This specific recipe, with pure unsweetened apricot preserves, chobani yogurt and sliced almonds is rich, creamy and packed with protein. A drizzle of honey gives it just the right amount of sweetness that the whole family will love it!

Apricot Almond Oatmeal
Servings
2
Servings
2
Apricot Almond Oatmeal
Servings
2
Servings
2
Ingredients
Servings:
Instructions
  1. Cook oats according to package directions.
  2. Divide cooked oats evenly between two bowls.
  3. Top with yogurt, preserves, almonds and honey.
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4 Leafy Greens Worth Trying!

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Fresh chard.

These four leafy greens are loaded with healthy benefits. Challenge yourself to try all four in the next week. I've provided you with some great-tasting recipes to get you started.

Swiss Chard

Not only is Swiss chard beautiful (I used it on the cover of my new cookbook), but it is packed with vitamin A and C. Swiss Chard is often sautéed but I also find it great for juicing. Looking for other healthy ways to incorporate Swiss chard into your diet? Check out my recipe for this Swiss chard Power Salad

Kale

Kale has become today’s most talked about leafy green for good reason. It’s loaded with vitamin A, C, K and B6. It’s also rich in folate, potassium and calcium. Kale is extremely versatile and can be used in everything from soups and stews to salads and omelets. Try making your own kale chips for a savory and healthy low calorie snack.

Spinach

This leafy green isn’t just for Popeye! Raw or cooked, spinach is rich in vitamin A and C. Use it as a healthy pizza topping or add it to soups, pasta sauce or smoothies. Try my Chicken and Wild Rice Soup recipe or my Shiitake Mushroom and Spinach Soup recipe. Both are loaded with nutrient-rich spinach.

Collards

Collard greens are a great source of calcium and are rich in vitamin A, C and K. I love this Sautéed Collard Greens with Raisins recipe I found from Martha Stewart Living. Looking for another great way to incorporate collard greens into your diet? Take your favorite lettuce wrap recipe, and try swapping out the lettuce leaves for nutrient-packed collard greens.

Shiitake Mushroom and Spinach Soup

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Cutting back on or giving up wheat doesn't mean you need to give up noodles in your soup. This Shiitake Mushroom and Spinach Soup recipe uses rice noodles to make this soup a filling and satisfying meal.

Two Bowls 2 crop

Ingredients

I always love using spinach in my soup recipes. Not only does it taste great but spinach has been called one of the world's healthiest foods and is rich in vitamin K, vitamin A, folate, niacin, zinc and calcium to name just a few.

Peanut Oil

I don't use peanut oil very often but it gives a rich and lightly nutty flavor to the recipe.

In Pot In Progress

Although I used vegetable broth, you can also use miso.

In Pot

Make sure your noodles are al dente and rinsed with cold water before you set them aside. Once you bring them back to the pot, only let cook for an additional minute or two just so they are warmed through.

Two Bowls

Although many of my soup recipes taste just as good the next day—some even taste better—this recipe is best served immediately as the rice noodle can become too soft if left overnight.

Shiitake Mushroom and Spinach Soup
Servings
4
Servings
4
Shiitake Mushroom and Spinach Soup
Servings
4
Servings
4
Ingredients
Servings:
Instructions
  1. In a large saucepan, prepare the rice noodles according to package directions. Drain and rinse with cold water. Set aside.
  2. In a large saucepan heat the peanut oil over medium heat. Add onions, garlic and ginger and cook for 2-3 minutes, stirring constantly.
  3. Add vegetable broth and bring to a gentle simmer.
  4. Add mushrooms and spinach and bring back to a simmer. Simmer for 2-3 minutes.
  5. Add reserved noodles and bring back to a simmer.
  6. Remove from heat and serve immediately. Add sea salt to taste.
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