Recipes

Hockey Soup (AKA Hamburger Soup)
Serves 6
Perfect soup after coming in from pond hockey or playing in the snow!
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
242 calories
23 g
47 g
10 g
17 g
4 g
581 g
409 g
11 g
1 g
4 g
Nutrition Facts
Serving Size
581g
Servings
6
Amount Per Serving
Calories 242
Calories from Fat 88
% Daily Value *
Total Fat 10g
15%
Saturated Fat 4g
18%
Trans Fat 1g
Polyunsaturated Fat 0g
Monounsaturated Fat 4g
Cholesterol 47mg
16%
Sodium 409mg
17%
Total Carbohydrates 23g
8%
Dietary Fiber 4g
14%
Sugars 11g
Protein 17g
Vitamin A
17%
Vitamin C
36%
Calcium
9%
Iron
25%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 pound ground beef cooked
  2. 1 onion
  3. 1 8oz can tomato paste
  4. 2 16oz cans stewed or diced tomatoes (depending on how big you like them)
  5. 8 cups water
  6. 5 beef bullion cubes
  7. 1/4 - 1/2 cup orzo
  8. 1 16oz can veg-all
Instructions
  1. Cook onion until translucent (about 3 minutes)
  2. Cook hamburger meat
  3. Add all ingredients to a large pot and cook on medium/low for 30 minutes
Notes
  1. Really good the day after
beta
calories
242
fat
10g
protein
17g
carbs
23g
more
Gigglemonkees http://gigglemonkees.com/home/
Coconut Curry Vegetable Soup
Serves 3
Hearty vegetable soup with aromatic curry coconut milk broth. This easy vegan and paleo-friendly soup recipe comes together in just over 30 minutes.
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Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Prep Time
10 min
Cook Time
25 min
Total Time
35 min
524 calories
41 g
0 g
40 g
10 g
33 g
840 g
1747 g
19 g
0 g
3 g
Nutrition Facts
Serving Size
840g
Servings
3
Amount Per Serving
Calories 524
Calories from Fat 335
% Daily Value *
Total Fat 40g
61%
Saturated Fat 33g
166%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 1747mg
73%
Total Carbohydrates 41g
14%
Dietary Fiber 11g
45%
Sugars 19g
Protein 10g
Vitamin A
319%
Vitamin C
637%
Calcium
16%
Iron
46%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 tablespoons coconut oil or olive oil
  2. ½ medium yellow onion, finely chopped
  3. 6 sweet baby peppers, cored and chopped
  4. 2 large carrots, peeled and chopped
  5. 5 cloves garlic, minced
  6. 1 tablespoon fresh ginger, peeled and grated
  7. ½ medium head cauliflower, chopped into florets
  8. 2 tablespoons yellow curry powder
  9. 1 teaspoon sea salt, to taste
  10. ½ teaspoon red pepper flakes, optional
  11. 1 (14-ounce) can full-fat coconut milk
  12. 3 cups vegetable broth (low-sodium recommended)*
  13. 2 tablespoons lime juice
  14. 2 teaspoons pure maple syrup
  15. 1 bunch green onion, chopped (for serving)
Instructions
  1. Heat the coconut oil in a large stock pot over medium-high heat. Add the yellow onion and saute, stirring occasionally, until translucent, about 8 minutes.
  2. Add the peppers and carrots, cover, and continue cooking, stirring occasionally, until vegetables have softened but are still slightly al dente, about 5 to 8 minutes.
  3. Add the garlic, ginger, cauliflower, curry powder, sea salt, and red pepper flakes. Cover, and cook, stirring occasionally for 5 minutes.
  4. Add the coconut milk, vegetable broth, lime juice, and pure maple syrup. Cover and heat to a gentle boil, then immediately reduce the heat to a simmer. Continue cooking, covered, until vegetables have reached desired done-ness, about 5 to 10 minutes.
  5. Taste the soup for flavor. Add more sea salt, lime juice, and/or red pepper flakes to taste. Serve with fresh green onion.
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calories
524
fat
40g
protein
10g
carbs
41g
more
Gigglemonkees http://gigglemonkees.com/home/

Spring Vegetable Quinoa Salad
Serves 2
Eating more whole grains and vegetables is a great way to lower your blood pressure. Whole grains like brown rice, quinoa, farro, and oats contain lots of heart-healthy fiber to help lower your blood pressure, among other benefits. A variety of vegetables provides blood pressure-lowering fiber, potassium, and magnesium. This salad contains both to pack a healthy punch this spring! Take advantage of the many fresh spring vegetables available this time of year in a delicious spring vegetable quinoa salad that is as easy to prepare as it is tasty. Just blanch the asparagus and peas at the same time and mix up with the rest of the ingredients. The lemon vinaigrette contains only 3 ingredients and no salt, so it’s much better for your heart than bottled salad dressings.
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Prep Time
10 min
Cook Time
5 min
Total Time
15 min
Prep Time
10 min
Cook Time
5 min
Total Time
15 min
444 calories
69 g
0 g
13 g
17 g
2 g
298 g
29 g
5 g
0 g
10 g
Nutrition Facts
Serving Size
298g
Servings
2
Amount Per Serving
Calories 444
Calories from Fat 111
% Daily Value *
Total Fat 13g
19%
Saturated Fat 2g
8%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 6g
Cholesterol 0mg
0%
Sodium 29mg
1%
Total Carbohydrates 69g
23%
Dietary Fiber 12g
48%
Sugars 5g
Protein 17g
Vitamin A
35%
Vitamin C
82%
Calcium
14%
Iron
44%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 cup asparagus spears, cut into 3-inch pieces
  2. 1/2 cup peas, fresh or frozen
  3. 1 cup cooked quinoa
  4. 2 cups arugula
  5. 1/2 cup radishes, sliced thinly
  6. 1/4 cup fresh mint leaves, roughly chopped
  7. juice of 1 lemon
  8. 1 tablespoon olive oil
  9. 1/2 teaspoon freshly cracked black pepper
Instructions
  1. Place asparagus and peas into a small skillet or saucepan and cover with water. Bring to a gentle boil and cook until asparagus are bright green, about 1 minute. Immediately remove from heat, drain, and place asparagus and peas into an ice water bath to stop the cooking. Let cool and drain.
  2. In a large bowl, toss cooled asparagus and peas, quinoa, arugula, radishes, and mint.
  3. In a small bowl, whisk together lemon juice, olive oil and pepper. Pour over salad and toss to coat. Refrigerate until ready to serve.
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calories
444
fat
13g
protein
17g
carbs
69g
more
Gigglemonkees http://gigglemonkees.com/home/
Chicken Fried Rice
Serves 4
This recipe swaps fiber-rich brown rice for white rice, which helps keep you full and keeps blood sugar steady.
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
409 calories
33 g
96 g
12 g
41 g
3 g
410 g
393 g
4 g
0 g
8 g
Nutrition Facts
Serving Size
410g
Servings
4
Amount Per Serving
Calories 409
Calories from Fat 105
% Daily Value *
Total Fat 12g
18%
Saturated Fat 3g
13%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 5g
Cholesterol 96mg
32%
Sodium 393mg
16%
Total Carbohydrates 33g
11%
Dietary Fiber 5g
20%
Sugars 4g
Protein 41g
Vitamin A
72%
Vitamin C
18%
Calcium
6%
Iron
21%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 tablespoons peanut oil, divided
  2. 1 pound chicken breast, chopped into bite sized pieces
  3. ½ yellow onion, peeled and chopped
  4. 1 carrot, trimmed and chopped
  5. 3 garlic cloves, peeled and minced
  6. 1 tablespoon minced ginger
  7. 2 cups chopped asparagus, from approximately a 1-pound bunch
  8. ⅓ cup water
  9. 2 cups cooked brown rice, chilled
  10. 2 tablespoons low sodium soy sauce
  11. ¾ cup frozen green peas
Instructions
  1. Heat 1 tablespoon peanut oil on medium-high heat in a large skillet. Add chicken and cook until golden on all sides and cooked through, about 5 to 7 minutes. Remove chicken from skillet and set aside in a bowl.
  2. Wipe skillet clean. Add remaining tablespoon oil to the skillet and heat on medium-high. Add onion, carrot, garlic, and ginger. Saute 2 to 3 minutes until onion is translucent. Stir in asparagus and ⅓ cup water, scraping up any browned bits at the bottom. Cook until asparagus is tender but still bright green and water has evaporated, about 5 minutes.
  3. Stir in rice and soy sauce and cook, stirring occasionally, until slightly crispy and warmed through, about 5 minutes total. Stir in peas and cook an additional minute to warm through.
beta
calories
409
fat
12g
protein
41g
carbs
33g
more
Gigglemonkees http://gigglemonkees.com/home/
Habanero Hot Sauce
Serves 48
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Prep Time
20 min
Cook Time
5 min
Total Time
25 min
Prep Time
20 min
Cook Time
5 min
Total Time
25 min
6 calories
1 g
0 g
0 g
0 g
0 g
12 g
5 g
0 g
0 g
0 g
Nutrition Facts
Serving Size
12g
Servings
48
Amount Per Serving
Calories 6
Calories from Fat 3
% Daily Value *
Total Fat 0g
0%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 5mg
0%
Total Carbohydrates 1g
0%
Dietary Fiber 0g
1%
Sugars 0g
Protein 0g
Vitamin A
8%
Vitamin C
4%
Calcium
0%
Iron
0%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 tablespoon olive oil
  2. 1 cup chopped carrots
  3. 1/2 cup chopped onion
  4. 4 cloves garlic, minced
  5. 5 habanero peppers
  6. 1/4 cup water
  7. 1/4 cup lime juice
  8. 1/4 cup white vinegar
  9. 1 tomato
  10. Salt and ground black pepper to taste
Instructions
  1. Heat the oil in a sauce pan over medium heat. Cook and stir the carrots, oil, onion, and garlic in the hot oil until soft, about 5 minutes; transfer to a blender. Add the whole habanero peppers, water, lime juice, white vinegar, and tomato to blender; blend until smooth. Season with salt and pepper to taste.
  2. Transfer mixture to a saucepan, and simmer for 3 to 5 minutes. This gives the sauce a more liquid consistency.
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calories
6
fat
0g
protein
0g
carbs
1g
more
Gigglemonkees http://gigglemonkees.com/home/