Basil Walnut Pesto

Pesto  in its traditional form is made with pine nuts, fresh basil, Parmesan cheese, garlic and olive oil. Costs for pine nuts have really increased dramatically over the years, so I just make mine with walnuts instead.  I actually think pesto tastes just as good, if not better, with walnuts, as opposed to pine nuts anyways, and some would argue walnuts are healthier  being so high on the antioxidant index.   Pesto with walnuts its also a very economical way to add some bold flavor on any budget.   The flavor is rich but filled with good fats from the olive oil and the walnuts.  It freezes well, defrosts quickly and is so versatile it can be used in sauces, on pizza and pastas, and as a big dollop of flavor on meat, seafood, poultry and veggies.   I usually will make a big recipe and then freeze in several small serving containers.  The recipe included below is a fairly generic version of the recipe.  You can blend the ingredients into a paste in a food processor, or in my case I use a high speed blender.

Ingredients:

  • 2 cups of packed fresh  basil leaves (found in the produce section by the fresh herbs)
  • 1/3 cup extra virgin olive oil
  • 1/2 cup of walnuts
  • 2 cloves of minced or crushed garlic
  • 1/2 cup grated parmesan cheese
  • 1/2 teaspoon of salt (opt)

Directions:

  1. Place the basil leave, olive oil, walnuts, garlic and salt in food processor or blender
  2. Blend until thoroughly combined
  3. Add Parmesan cheese and blend 10 to 15 seconds or more
  4. Serve and enjoy, or store in freezer until ready to use

Nutrtion facts

Servings per container: 6

Calories: 213 calories per serving

Calories from fat (good fat): 188 per serving

Total carbs: 2.7

Total sugars: 1.1 g

Protein: 5.6

Total Fats: 20.9 g

 

 



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Cannoli Creme Parfait: Low Calorie and Low Fat

 

I have been tivoing ABC’s new daily cooking TV show called “The Chew” ever since it first debuted last month.  One of the regular cast members is none other than Daphne Oz,  oldest daughter of  Dr Oz, resident  medical expert from the Oprah show and now having his own daily  TV show on Fox.  Daphne Oz is only 25, and while the youngest regular cast member on the show, is the designated  health expert.  (Although all of them look and act pretty health conscious to me)  While I have yet to watch a full 2 weeks of my taped shows, I am fairly impressed with what I have  managed to watch so far.  For starters the show is fun, interactive, and even for someone like myself who cooks a lot, I have gotten something educational or “new” out of every episode.  I consistently love the recipes they have been featuring, whether they are healthy or not.  And although I don’t think Daphne is a trained chef like some of the other heavy hitter’s on the show, mainly chef’s Mario Batali and Michael Symon of Iron Chef, I really like what she has “brought to the table”, so to speak.  Mainly her role seems to be the provider of healthy little tips and fun, easy to recreate recipes almost anyone can do.  And that  “easy to do” spirit she brings to the show is a great thing for viewers who want to eat healthy and be able to cook some of the  show’s dishes at home without some complicated grocery list or cooking process.

I saw Daphne create this dessert on the show, and while I am absolutely no fan of ricotta cheese or even desserts for that matter, for some reason I saw the final product and thought “hmmm… that might be good”.  The process was certainly simple enough,  the dessert inexpensive, and I liked the fact it was stated it was only 150 calories and 7 grams of fat.  I embedded here the recipe and video from the show featuring this dessert, but if you do watch it and read the recipe from the show’s website I provided, you’ll notice there is a bit of confusion translating the ingredients stated on the show and then what was actually stated in the recipe provided on the website.  None the less, my recipe on here is accurate, and I really do suggest watching the 4 1/2 minute clip from the show for directions and serving ideas.  Also, when I first mixed up the ricotta and tried it with the ingredients, I did not like this at fridge temperature. It just tasted like whipped ricotta to me, and I was a little disappointed.  So after my initial tasting, I put the whole thing in the freezer.  A couple hours later I removed it and let defrost for about 20 minutes before eating, and LOVED it. Its a totally different dessert frozen.  I highly suggest freezing this dessert after its prepared and eating it very cold.

 

Ingredients:

Makes 1 serving

  • Aprox 2 to 3 thin lowfat almond cookies broken up (I used this kind)
  • 1/2 cup skim Ricotta cheese (really do try to get the better organic kind, it tastes so much better)
  • 1 – 2 tablespoons organic honey
  • 1 to 2 tablespoons dark chocolate chips or dark chocolate crushed
  • 1 teaspoon vanilla
  • 1 tablespoon or so of orange, grapefruit or lemon zest
  • slivered almonds for garnish (I toasted quickly in a skillet first)

Directions:

  1. In a parfait, small serving bowl or dessert type glass (I was desperate and used a martini glass as you can see from the photos), place 1/2 of the broken up cookie pieces at the bottom
  2. In a bowl whip the ricotta, vanilla, and honey together by hand
  3. Stir in chocolate chips to the ricotta mixture
  4. Spoon and layer in the ricotta/chocolate chip mixture over the broken cookie pieces
  5. Sprinkle the remaining cookie pieces over the mixture.  If you want to spend the extra time for presentation value, you can even add in a layer of cookie pieces between the ricotta mixture and then sprinkle the rest over the top.
  6. Sprinkle the est and slivered almond pieces over the top
  7. Place in freezer for at least an hour (I’ve kept it in the freezer  for up to 2 days, covered with plastic wrap or tin foil, and it tasted just fine. May even be able to stay yummy in the freezer for longer periods of time, I just haven’t tried it) and defrost for 20 minutes at room temp when ready to eat
  8. Add the optional cinnamon and mint sprig

~Serve and Enjoy

 

 

 



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Healthy Sante Fe Style Sweet Potato, Veggie and Chile Frittata

 

 


A frittata can be an incredibly healthy egg dish made mainly on the stove.  For starters I love eggs so much its kind of a joke with my friends and family.  I can come up with almost any excuse to eat eggs at almost any meal.  Cooking a frittata is much easier than an omelet, and can be used as a  vehicle for almost any kind of veggie, cheese, protein, herb or spice you happen to have around. Frittatas  are traditionally served in pie shaped wedges, kind of like a deep dish pizza, and are easily transportable – in Italy it’s common to take a wedge to work for lunch. I love their versatility, the endless number of ingredient combinations and the fact that a frittata  can be eaten for breakfast, lunch, dinner or snack.  Since its just my boyfriend and I here, I usually make one big deep dish style frittata, in an oven proof non stick pan. (usually a 12 inch  pan) I layer my favorite  ingredients of the day (usually with a lot of sauteed greens), aromatics/ herbs, and  spices and then pour the eggs on over them all and let it set. This size dish can provide several  meals and stores well covered in the fridge for up to 3 or 4 days.

I almost always make my frittatas as flavorful and nutritious as possible, which is really easy to do by cranking up the veggie content, the aromatics, and by using less egg yolks and more whites if you choose.  This particular frittata’s flavor combination reflects my love of southwestern food.

The recipe, ingredients and directions below are exactly how I cooked my breakfast today.  I usually make all my frittatas with more  egg whites than whole egg .  I did include the directions for this recipe for the “regular” version of this dish, which is still extremely healthy on its own.  As a rule of thumb, I almost always add as many different veggies and ingredients as possible, for a more nutritionally dense and balanced meal.  I love potatoes for breakfast but but don’t eat them very often since they are a starchy carbohydrate with not much nutritional value, but sweet potatoes are a much more nutritionally complex version of their not so healthy cousin and play well off of the southwestern flavors in this dish.

Ingredients:

  • 1/2 lb sweet potatoes, peeled  and cut into 1/2 to 1/4 inch cubes
  • 4 to 6 tablespoons of extra virgin olive oil
  • 1 cup white or yellow onion chopped
  • 1 red, yellow or orange bell pepper (I prefer yellow) chopped
  • 2  fresh serrano or 1 Anaheim chile, cored, seeded and chopped
  • 2 fresh jalapenos, cored , seeded, and minced (Optional)
  • one small can (aprox 4 ounces) of diced roasted green chile peppers
  • 2 to 4 tablespoons of chopped fresh cilantro
  • 1 1/2 cups of chopped or sliced white mushrooms (Optional)
  • 1 cups of yellow or green zucchini chopped (Optional)
  • 1 small any color tomato seeded and chopped ( Optional)
  • 1/4 cup of shredded cheddar,  pepper jack , Monterey jack  (optional: 1  cup of shredded cheese for much more flavor, yet more calories and fat)
  • 2 teaspoons of fresh or dried oregano
  • 1 tablespoon fresh squeezed lime juice or if desperate bottle lime juice
  • 5 whole eggs plus 5 additional  egg whites ( optional higher calorie version use 8 whole eggs)
  •  Optional adds:  8 to 12  ounces chopped organic spicy lean sausage
  • Optional serving suggestions: a dollop of plain Greek yogurt, healthy guacamole, or cilantro stems for garnish

Directions:

  • Adjust top oven rack – with a skillet (ovenproof!) on it, you want the top of the skillet to be 4-6 inches from the broiler. Turn on broiler
  • Cooked the diced sweet potato in salted boiling water for 3 minutes then drain them, or just nuke them in the microwave whole until tender and then dice them. (I’ll admit I totally did the fast “cheater” way in the the microwave.  Its much easier)
  • In a large, aprox 12 inch, non stick skillet, heat 1 tablespoon of olive oil over medium heat, and saute over medium heat the chopped onion, chopped peppers, diced fresh and canned chiles, stirring frequently for about 20 minutes until soft and onions are light brown. Then add the fresh minced garlic and chopped fresh Jalapenos, stir and set aside onto plate.
  • While chiles and onions are cooking take eggs and whites (or just whole eggs), crack them in a big bowl and whisk together until well mixed.  Set aside and return attention to stove.
  • Return non stick skillet to heat and add 1 more tablespoon of extra virgin olive oil until hot.  Add optional  chopped mushrooms and zucchini until barely soft and set aside on plate with chiles and onion
  •  Add 1 tablespoon of extra virgin olive oil  to skillet over medium heat and add the sweet potatoes, stirring frequently and cook until the edges begin to turn light brown (7 to 10 minutes).

  • Then add plate to the now slightly browned potatoes the set aside plate of  cooked chiles, onions, and veggies back to skillet along with fresh chopped tomato, and optional chopped sausage, cooking until all is warmed through.
  • Stir in cilantro, lime juice,  salt  and pepper to taste. (about 2 teaspoons each of salt and pepper)
  • Add 1/2 of the cheese mixture to the eggs before pouring  egg/cheese mixture over the cooked veggies in the skillet until its evenly distributed throughout.
  • Continuing at medium heat, cook eggs for about 2 minutes, scraping the sides and bottom with heat-resistant spatula. When eggs are mostly cooked but still very wet, stop stirring. You want to see cooked egg scattered throughout, but loose egg in between.
  • Continue cooking on stove for another minute so underside sets.
  • Sprinkle the rest of the cheese on top. Put skillet under broiler. Watch carefully while top browns. This will take 2-4 minutes
  • Remove skillet from oven and let sit for about 5 minutes to finish cooking in center.
  • Cut in wedges and serve either directly from skillet
  •  Optional:  for a prettier family style service style, place a plate on top of the skillet about 15 minutes after egg has time to cool down, and flip the skillet and the plate over at the same time, so egg  holds it shape when you remove the skillet to serve at the dinner table.  Similar to how you would flip and serve an upside down cake.
  •  For serving suggestions,top each wedge sized serving with sliced avocado, guacamole, salsa, a dollop of plain Greek yogurt, and or cilantro sprigs.

Each large wedged size serving contains aprox 350 calories each,  is nutritionally dense and packed with about 12  grams of protein, lots of healthy carbohydrates and healthy fat.

 

 

 


 



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Slow Cooker Indian Curried Chickpeas (Super Healthy!)

 

This is a super healthy, slow cooker version of curried chickpeas made from scratch with the dry beans. Curried chickpeas is one of my favorite snack foods on the planet!   I call this recipe “Indian Comfort Food”.   Cook up a big batch of this and then store in your fridge for a fast quick snack or meal on the go.  Tastes awesome  topped with chopped cilantro and red onions, or cooled with an organic Greek yogurt or healthy cashew cream.  Some people love these served as the main protein in a Middle Eastern wrap dish.

I have been on quite the Indian food kick lately.  That’s a good thing because Indian food has a flavor profile filled with lots of yummy  spices and aromatics which are packed with nutrition, cancer and disease fighting properties.   With a slow cooker you just take the dried beans or peas,  throw in the additional ingredients, set the heat and timer, and your done.  Couldn’t be easier!

Ingredients:

  • 1 1/2 cups of dried chickpeas
  • 1 medium red or yellow onion, peeled and chopped
  • 1/2 tomato (optional) diced
  • 1 inch piece of ginger, peeled and grated
  • 2 cloves of garlic peeled and minced
  • 3 green chilies (serrano, habanero, or cayenne) stems removed chopped
  • 1/2 tablespoon cumin seeds ground
  • 1/2 tablespoon ground coriander
  • 1/2 tablespoon garam masala
  • 1/2 tablespoon red chili powder
  • 1 tablespoon salt
  • 1 teaspoon turmeric powder
  • 6 cups of water
  • Optional:
  • a couple tablespoons chopped fresh cilantro
  • low fat or non fat plain organic Greek yogurt or cashew cream
  • lime wedges for garnish

Directions:

  • Put the chickpeas, onion, tomato, ginger, garlic, green chilies, spices and water into the slow cooker (I use a 3 1/2 quart cooker, but you can use are larger one if you like)
  •  You have two cooking options: Cook on “High” for the first 6 hours, stir, and then on “Low”  until the beans are cooked to your desired tenderness.  Or you can cook it on “Low” for 12  hours or until the beans are to your desired tenderness.
  • To serve, add the chopped cilantro and stir in a little Greek Yogurt or stir in some cashew cream to give the beans an added delicious little creaminess.

Serve and enjoy!   Keep a container for easy snacking in the fridge. These are so yummy, I know you will love this recipe.

 

 

 

 



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Roasted Carrots with Rosemary

I just love admiring carrots at the Farmer’s Markets, and they are one of the veggies that I consistently add to my cart at the grocery store.  They are super versatile and easy to work with.  They also have a long shelf life so even if I can’t use them right away, I know they will still taste great 5 days later.  Carrots are extremley rich  in Vitamin A and beta carotene as well as having natural anti inflammatory benefits.

On a funny note, my boyfriend is kind of obsessive compulsive, and for some reason,  has been currently obsessed with carrots for the past few months.  We live near a muti purpose grocery store with an amazing produce section, and lately he keeps coming home with bushels of carrots.  And when I say “bushels” he comes home with the whole “kit and caboodle” of the carrots: with the 2 foot long stems on them.  I tell him “You can have the long stems cut off buy the check out clerk or I’ll cut them off right now with some shears”.  But “NOoooooo” he does not want the long stems cut off until he eats them.  So basically we have what looks like a spider plant living in our fridge until he (the boyfriend) decides to eat them.  He  just loves eating them as snacks  while watching TV or working on the computer.  Lately when I go to the store,  he is always reminding me  “Don’t forget to get me some carrots, and only the real kind.  The kind with the stems”.  I have no idea why all of a sudden he has just become obsessed with eating raw carrots (with stems on, god forbid we cut them off first) all the time, but he is obsessed.  I’m not complaining since they are healthy, I just think its kind of funny or aka: weird. ( He will probably be very annoyed with me if he reads this.)

A few days ago my boyfriend came home with the above photographed,  multi colored carrots, and I thought they were way too pretty just to snack on raw, so I told him I would cook them.  He tried the cooked ones from this recipe and gave it a big thumbs up.

Ingredients:

  • Small bushel of carrots (Aprox 7 to 10) washed, greens cut to 1 inch from top of carrots, peeled
  • 1 medium red or yellow onion quartered
  • 1 tablespoon of chopped fresh or dried rosemary
  • Olive oil
  • Sea Salt
  • Fresh Ground Pepper

Directions:

  1. Preheat oven to 415 degrees
  2. Toss carrots, onion, and rosemary with olive oil.
  3. Lay out on a tin foil rimmed baking pan
  4. Sprinkle with salt and pepper
  5. Roast for aprox 40 minutes until carrots are browned and soft enough to pierce through with a fork



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“Pretty Beet Salad”

Several years ago a friend took me to a Wolfgang Puck restaurant in San Francisco called Postrio. They offered a tasting menu with a simply stated “beet salad” as the second course.  I went ahead and ordered it no real expectations.

When it came to my table, I almost gasped.  There were small little yellow and purple beets interspersed with edible flowers, little colorful smears of still unidentified “deliciousness” of all shapes and colors, along with little pieces of cheese.

“The plate honestly looked like some kind of masterpiece.”

Postrio did such an amazing job, it is still the most impressive food plating I’ve seen anytime, anywhere!

Here is my amateur attempt at trying to recreate this Postrio beet plate:

I love beet salad, but for years I was completely intimidated to even think of cooking them.  I only started incorporating beets into my recipes a few years ago but now they’re a part of my favorite “make ahead” salads to keep in the fridge.

The bright purple hue of the beets should alert you to the fact these things are filled with anti-oxidants and lots of good things for the body. By serving the salad with a delicious orange-olive oil dressing you totally “power up” the nutritional value and profile as well. 

My version of the “Pretty Beet Salad” is really easy, super healthy,  stores in the fridge well, and can be thrown together in a very short period of time.  If you haven’t worked with beets before I highly recommend using latex gloves with a good apron, because they are messy and can turn your hand and clothes purple real fast. I used purple beets but you can use golden beets as well.  Mix it up and play around with this dish. Have some fun calibrating it to your own tastes.

This recipe  is small and only for 2 people because I typically just cook for my boyfriend and I.  Plus, due to the mess, I prefer working only with a few beets at a time!


“I LOVED beet salad when I was going through chemo therapy. The beets with the bright orange flavors from the dressing and the zest, really knocked out the yucky chemo taste.”

Ingredients:

  • 4 beets
  • 1/4 of a red onion diced
  • 2 tablespoons filtered water
  • 1 tablespoon olive oil
  • salt and pepper to taste
  • Optional: 1 ounce goat cheese, zest of 1 half of an orange, edible flowers
  • Orange vinaigrette recipe, recipe follows

Directions:

  1. Preheat oven to 400 degrees
  2. Wash and dry the beets and trim off the ends
  3. Take a large sheet of aluminum foil, fold in half and use to line a baking dish
  4. Put the beets in the middle, drizzle with the olive oil, water and season with salt and pepper
  5. Bake in the oven until beets are tender and you can easily pierce with a knife, approx. 1 hour or so
  6. Remove from the oven and let cool
  7. When cool enough to handle, gently peel off the skin and slice into julienne pieces (or to your preference)
  8. Chill in fridge until you are ready to make the salad!
  9. When ready to serve, lightly toss the beets with 2 tablespoons of the bright orange vinaigrette or just plain olive oil and diced red onions
  10. Plate one serving of the beets  and sprinkle with optional goat cheese, orange zest or edible flowers
  11. Drizzle with any additional dressing, serve and enjoy!


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Roasted Chicken Herbed “Magic Mineral” Stock

I  love making homemade stocks but used to only make them around big holiday dinners like Thanksgiving and Christmas.  I have to thank the “Cancer Fighting Kitchen” Chef, Rebecca Katz RD, for re introducing me to the true magic of having your own homemade stocks on hand.  They not only add complexity and depth to any dish you use them in, they can really crank up the nutritional and health benefits at the same time.   Additionally, they are great “tools” to have in your kitchen “pharmacy” for when you feel a little under the weather.   I swear these nutrient dense stocks have pulled me out of many colds over the past few years.  They are great for patients undergoing chemo who can only tolerate clear liquids, yet need as much nutrition as possible that you can infuse into that liquid.

Creating any type of stock, to me, is like composing a song, with each little ingredient representing a note or chord, and all the ingredients coming together to produce a beautiful little symphony.  Chef Rebecca Katz has her trademarked “Magic Mineral Broth” on her website at www.RebeccaKatz.com for anyone to use as a guideline for a mineral rich vegetable stock.  I usually never make the exact same stock twice, and kind of play around with the basic recipe. For my chicken stocks, I save all the bones left over from the rotisserie chickens we eat over a couple months, and keep in a zip lock bag in the freezer until I need them for “stock making day”.  I make a large amount of stock  and then freeze it in several  airtight containers or quart size zip lock bags.  They will last for 3 months frozen.

Ingredients:

  • 8 unpeeled carrots
  • 2 unpeeled yellow onions cut in chunks
  • 2 to 3 leeks, cut in thirds
  • 1 whole bunch of celery
  • 4 yellow potatoes, unpeeled and quartered
  • 2 unpeeled shallots
  • 1 bunch of Italian flat leaf parsley
  • 10 black peppercorns
  • 4 whole allspice or juniper berries
  • 3 Bay leaves
  • 1 freshly squeezed lemon
  • 4 sprigs of fresh rosemary (optional)
  • 4 sprigs of fresh thyme (optional)
  • 4 sprigs of fresh  lemon thyme (optional)
  • 8 quarts of water

Directions

  1. Rinse all the vegetables well, but no need to un-peel them.  In a large stock pot (12 – 16 quarts) combine all the ingredients and fill the pot with water until 2 inches below the rim, cover, and bring to a boil.
  2. Remove the lid, decrease the heat to low, and simmer uncovered for at least 2 hours (I usually simmer for about 4 or 5 hours.)  As the broth simmers, some of the water will evaporate; just add more to keep the vegetables covered.
  3. Strain broth through a large, coarse mesh sieve.  Stir in salt to taste, but you don’t need to use much.  I usually worry about the salt factor when I use my stock later.  I usually pour the stock back into the stock pot and refrigerate overnight.  The next day I skim off as much fat as I can, and then pour the stock into several airtight containers or bags, and freeze.

Notes:

  • Approx. Calories per serving: 50, Carbs: 11g, Protein:1 g, Sodium 145




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Quinoa Pasta with Spinach, Rainbow Swiss Chard, and Tomatoes


Quinoa pasta is made with a combination of quinoa, a grain from the “Incan time” which is rich in protein, and corn flour instead of wheat. The pay off is that its gluten free, and in my opinion tastes just as good as regular pasta.

In this particular dish, I cranked up the nutrition and flavor with lots of veggies and fresh herbs I picked up at the Farmer’s Market this past weekend and then tossed the pasta together while it’s warm, saturating the pasta with all the yummy flavors. The result is a fun pasta dish with major flavor; a gorgeous, colorful appearance with nice texture, high flavor, and high nutrition. I make this sometimes in large batches ahead of time and keep in the fridge since it reheats well, and is a nice make-ahead, healthy snack to have on hand.

Ingredients:

  • 1 8 ounce package gluten free quinoa spaghetti
  • 2 tablespoons olive oil
  • 2 12 ounce containers of yellow, red or multicolor cherry tomatoes
  • 3 garlic cloves pressed
  • 1/4 cup diced red onions
  • 1 8 to 12 ounce package of baby spinach
  • 3 – 4 cups (approx) of Rainbow Swiss Chard, ribs removed, chopped
  • 1 tablespoon fresh chopped or dried basil
  • 1 tablespoon fresh chopped or dried thyme
  • 3 teaspoons chopped fresh or dried marjoram
  • 1 teaspoon crushed red pepper
  • Addtional: 6 tablespoons of finely grated or shredded Parmesan
  • Optional: 2 pieces of low fat organic uncured turkey bacon, chopped

Directions:

  1. Cook pasta in a large pot of boiling salted water until just tender but still firm to the bite , stirring occasionally to make sure pasta does not stick together during the cooking process.
  2. Drain, reserving 1/2 cup of the pasta liquid.
  3. Heat oven to 425 degrees
  4. Mix the cherry tomatoes in a bowl with a dash of olive oil, and a pinch of the herbs
  5. Oil cookie sheet with olive oil and spread tomatoes out evenly over the pan
  6. Place in oven and set timer for 12 to 15 minutes; cook until the tomatoes have just softened, and remove
  7. In a large heavy skillet heat oil over medium heat, add the red onions, garlic and some fresh salt and pepper. If you’re using the turkey bacon you can add this now too.
  8. After a minute or two add pinch each of the each of the herbs. Continue to stir and infuse all the flavors together for about 30 seconds.
  9. Add the 1/4 cup pasta liquid and stir, scraping up browned bits
  10. Add about 1/2 cup of the roasted tomatoes (leave the rest for later), and the Spinach and Swiss Chard in small batches until just barely wilted and warmed
  11. Add in 2 tbsps of the cheese and the remainder of the herbs, and crushed red pepper
  12. Turn the heat off or down to warm
  13. Add the pasta to the skillet and toss with tongs quickly until the spinach, the Swiss Chard and all the prior ingredients are evenly mixed through
  14. Transfer to larger family style serving bowl or dish and add tomatoes to the top of the final dish
  15. Sprinkle with the remaining part of the cheese and serve family style; along with additional cheese

Serving Info: Serves 4, 375 Calories per serving, 13 grams of “good fat, and 7 grams of fiber

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