Soft Diet Recipes

Crustless Ham and Swiss Mini Quiches

Ingredients:

• 1 cup cooked ham, cut in 1⁄4 inch dice

• 3⁄4 cup frozen broccoli cuts, thawed

• 3 oz monterey jack pepper cheese

• 3 oz cheddar cheese

• 8 large eggs

• 1⁄4 cup sliced green onions

• 1⁄2 teaspoon salt

• 1⁄4 teaspoon pepper

Instructions: 

Heat oven to 350°F and generously spray 12 regular muffin cups with cooking spray.

Scatter ham, broccoli and cheeses evenly in muffin cups.

Whisk remaining ingredients in a bowl until blended. Pour into muffin cups.

Bake 18 to 20 minutes or until puffed and set. Let stand in pan 2 minutes. Run table knife around edges of quiches to loosen.

Change it up: 

• Substitute most any meat, i.e., chicken breast or pastrami or sausage 

• Use spinach instead of broccoli 

• Add chopped tomatoes (you will need to add cooking time), mushrooms, bell peppers, etc.

Vegetarian Slow Cooker Tortellini

Ingredients:

• 1 (32 fluid oz) container vegetable broth

• 1 (16 oz) package frozen cheese filled tortellini

• 1 (8 oz) package cream cheese cut into pieces

• 1 (8 oz) package fresh spinach

• 1 cup sliced crimini or "baby bella" mushrooms

Instructions: 

Stir vegetable broth, tortellini, cream cheese, spinach, and mushrooms together in a slow cooker. 

Cook on low for 5-6 hours. 

Protein Smoothie (4 ways) 

Ingredients:

• 1 scoop Protein Powder

• 1 banana fresh or frozen

• 1 cup strawberries  or blackberries - fresh or frozen

• 1⁄2 cup yogurt plain or vanilla

• 3⁄4 cup orange juice or apple juice  • 1-2 tbsp honey raw

• ice - optional

Instructions: 

Berry smoothie:
Blend protein powder with fruit, juice, yogurt and honey and puree until smooth.

Add ice when serving (optional) or blend your ice together with the other ingredients. Or serve with no ice, it tastes just as great!

Nut butter smoothie:  
Substitute 1/4 cup of your favorite nut butter for the berries and use almond milk instead of the juice.

Tropical fruit smoothie: 
Substitute equal parts pineapple and mango for the berries, use coconut milk instead of juice. Finish with a squeeze of lime.

Green smoothie: 
Substitute 2 cups of baby spinach and 1 apple for the berries. Optionally, blend in 1/2 avocado and a sprig of fresh cilantro. Finish with a squeeze of lemon.

Curried Wild Rice and Chickpea Soup

Ingredients:

• 1 cup uncooked wild rice

• 2-4 tbsp low sodium vegetable broth

• 1 medium white onion, diced

• 8 baby carrots, diced (1 cup)

• 2 stalks organic celery, diced ( 1 cup)

• 1 cup mushrooms, sliced

• 3 cloves garlic, peeled and minced

• 4 cups low sodium vegetable broth

• 1 (15 oZ) can chickpeas, drained and rinsed

• 2 tsp curry powder

• 1 bay leaf

• 1⁄2 tsp ground cumin

• 1⁄2 tsp sea salt (optional)

• 1⁄4 tsp black pepper

• 1 (14 oz) can coconut milk

Instructions: 

Start by cooking the wild rice. Stir wild rice and 4 cups of water together in a medium saucepan. Cover and heat over medium-high heat until boiling, then reduce heat to medium-low and simmer (covered) for 40-45 minutes until the rice is cooked and tender. Drain any excess water and remove from heat.

While rice is cooking, heat the 2-4 tbsp vegetable broth in a large stock pot over medium high heat. Add the onion, carrots, and celery and cook for 6-7 minutes, until the onion is soft and translucent, stirring occasionally. 

Add the garlic and mushrooms and cook for an additional 1-2 minutes, until the garlic is fragrant, and the mushrooms have softened. 

Add the 4 cups of vegetable broth, chickpeas, curry powder, bay leaf, cumin, salt & pepper, and stir to combine. Stir in the coconut milk. Continue to cook until soup reaches a simmer. Then reduce heat to medium-low, cover partially with a lid, and simmer until rice is ready. 

Add cooked rice and stir to combine. Remove bay leaf before serving.