Broccoli cheese soup!
3 cups steamed broccoli
1 medium steamed zucchini
1 medium steamed onion
4 medium carrots
2 tbsp garlic
2 tbsp chicken bouillon paste (can use veggie)
2 cups milk
1 cup cheese
1 can garbanzo beans
I used my vitamix, but any blender would work. If you do not have a blender, use a food processor for the steamed veggies and beans and throw it in a pot on the stove! Can add additional veggies to your liking! I have used chard, spinach, and kale in it too.
Makes 8 cups!
Made some delicious blueberry pancakes high in fiber, protein, iron, and antioxidants this morning!
1 cup cooked quinoa (Can also use 1 cup whole wheat flour or 1 cup raw oats)
1/2 teaspoon baking soda
1/4 teaspoon salt
2 tablespoons brown sugar
2 tablespoons hemp seeds, flax seeds, or chia seeds
2 tablespoons cinnamon
1 cup cottage cheese (Can also use greek yogurt)
1/2 cup milk
2 tablespoons olive oil
1 tablespoon vanilla extract
1 cup blueberries (I used frozen)
Mix dry ingredients and wet ingredients separately. Then mix them together. Pour batter onto a med high heat pan (add a little butter/oil to prevent sticking). Once bubbles occur in the middle of the batter, flip the pancakes. The bubbles indicate it has cooked through. If the batter seems a little thick, add more milk or another liquid (I added a little applesauce). I also add frozen blueberries once I put the batter on the pan.
You can mix this up however you'd like! Switch up fruits, flours, sugars, seeds, etc.
Great source of protein and fiber! These are easy to hold in the fridge and have later in the day or week! You can also freeze and heat up for later too in your toaster oven or microwave!
Write something about yourself. No need to be fancy, just an overview.
Casey Wallner, RD, LD
Registered Dietitian Nutritionist in two locations in Eugene and Newport, Oregon
To set up an appointment, please contact me at: