Recipes for Swap #1

Crock Pot Tortilla Soup


4 chicken breasts
2 cans black beans, drained and rinsed
2 cans diced tomatoes (no salt added)
1 cup salsa
1 4oz can diced green chilies
1 15oz can tomato sauce (no salt added)

Put all ingredients in crock pot and cook on low for 8 hours.  Before serving shred chicken.

Cornbread

1 c whole wheat flour

1 c yellow cornmeal, preferably stone ground

1/4 c agave nectar or honey

2 1/2 tsp baking powder

1/4 tsp baking soda

1/2 tsp salt

1 c milk 

3 tbsp olive oil

1/2 c plain greek yogurt

2 eggs

Preheat oven to 400 degrees.  Spray 8.5 X 11" pan.  Whisk flour, cornmeal, baking powder, soda, & salt.  Add milk, oil, nectar, yogurt, & eggs until well blended.  Batter will be lumpy.  Put in pan and bake 12-15 minutes, until thin knife inserted comes out clean. 

Roasted Garlic Cauliflower

2 tbsp garlic, minced

3 tbsp olive oil

1 large head cauliflower, separated into florets

1/3 c grated parmesan cheese

S&P to taste

1 tbsp fresh parsley, chopped

Preheat oven to 450 degrees.  Spray baking sheet lightly.  Place olive oil & garlic in bowl mix together and add cauliflower stir and coat.  Pour onto sheet and salt and pepper to taste.  Bake 20 minutes, top with cheese and parsley and cook 2-3 additional minutes. 

Black Bean & Sweet Corn Quinoa Salad

1 tbsp olive oil

1 med onion, chopped

2 cloves garlic, minced

3/4 c uncooked quinoa

1 1/2 c organic chicken broth

1 tsp cumin 

1/4 tsp cayenne pepper

1/2 tsp salt

1/2 tsp pepper

1 c frozen corn

1 c black beans, drained and rinsed

1/2 c cilantro, chopped

In medium pot heat olive oil, when shimmering & hot add onions and saute 3-4 minutes stirring often.  Add garlic stir 1 minute.  Add quinoa and cover with broth.  Stir cumin, cayenne pepper and s&p  Bring to boil, cover and reduce heat.  Let simmer 20 minute or until all liquid is absorbed.  Stir in froze corn & black beans  Cover and let sit 5-6 minutes.  Stir in cilantro. 

Oatmeal Cookies


3/4 c coconut oil
3/4 c organic sucanat
1/3 c agave nectar
1 egg
1/4 c water
1 tsp vanilla
1 c whole wheat flour
1 tsp salt
1 tsp cinnamon
1/2 tsp baking soda
1/2 tsp nutmeg
4 c old fashioned oats
1 c bittersweet chocolate chips (60% cacao)
Mix and bake at 350 degrees for 10-12 minutes.