Healthy, Tasty, Quick Recipes

Spicy Tomato Soup

Preparation Time: 10 minutes

Cook Time: 40 minutes

Ingredients:

• 4 pounds of ripe tomatoes, try mixing different types of tomatoes

• 3 tablespoons canola oil

• ½ teaspoon paprika seeds

• 1 teaspoon garam masala

• ½ teaspoon cracked black pepper

• 3 cloves minced garlic

• 1 tablespoon fresh minced ginger

• 1 serrano chile, seeded, deveined and chopped

• ½ teaspoon sea salt

• 1 teaspoon brown sugar

• 2 teaspoons tomato paste

• 1 ¼ cups reduced-fat coconut milk

Directions:

1. Wash and cut tomatoes into chunks

2. Heat oil in a large saucepan over medium heat. Add the paprika through chile and cook until spices are fragrant, about 3 minutes

3. Add tomatoes and simmer for 30 minutes, occasionally mashing tomatoes with a potato masher until completely mashed.

4. Add salt, sugar, tomato past and coconut milk and simmer for 5 minutes..

Tomatoes are full of antioxidants, which are good for cells and help promote health. The antioxidant lycopene helps reduce the risk of developing heart disease and boost the body's ability to protect against ultra violet rays. Tomatoes also contain loads of vitamins including Vitamin C, and 44 percent of your daily value of Vitamin A. Usually it is good to eat fresh, raw vegetables because cooking releases some of the nutrients. But tomatoes are opposite cooked tomatoes deliver more antioxidants than raw.

Healthy Vegetable Quiche Recipe

Ingredients

• 2 frozen pie crusts

• 7 eggs

• 1/2 teaspoon sea salt

• 3/4 cup skim milk

• 5 ounces chopped spinach

• 1 cup fresh broccoli

• 6 stalks fresh asparagus

• 1/2 onion

• 1/2 cup low fat cottage cheese

• 1/2 cup pepper jack cheese (change to taste)

Directions:

1. Preheat the oven to 350 degrees.

2. Crack eggs into a large mixing bowl and add the milk, then blend with mixer, or beat with a whisk or fork for several minutes until well blended and uniform. You are going to want to whisk it until it is well blended because the more you do the fluffier it will be when you cook it.

3. Take the frozen chopped spinach and the fresh broccoli and cut them finely or I like to run them through a food processor until minced and then put into the bowl with the egg mixture.

4. Thinly slice the asparagus.

5. Add asparagus, minced onions, pepper jack cheese and salt into the mixture and stir well and pour half of the mixture into each pie crust.

6. Bake the quiches in the oven for 40 minutes until center is solid.

7. 1/8 is a serving but I like to have 2 maybe 3 depending on how hungry I am.

This dish is a great way to start your day with plenty of vitamins and minerals, protein and some fiber.