This Week's Healthy Recipes

June 20, 2019

Meal 1

 

 

Vegan Spicy Kale and Romesco Pasta

 

Prep Time 10 mins

Cook Time10 mins

Total Time 20 mins

Ingredients

 

Romesco Sauce

4 Small Roma tomatoes

2-3 Roasted red peppers

3 Cloves of Garlic

1 C. Almonds, raw

1 Slice of Bread, vegan

2 Tbsp. Parsley

1 Tbsp. Lemon juice

2 Tbsp. Olive oil

1 tsp. Smoked paprika

Salt and Pepper to taste

 

For the pasta

1 Tbsp. Olive oil

2 Cloves of Garlic, chopped

3 C. Kale, chopped

1 tsp. Red pepper flakes

1/2 tsp. Salt

1 Box Pasta of choice

 

Instructions

Start heating water for the pasta. Cook according to package instructions.

Then make the romesco sauce. Place all the sauce ingredients into a food processor or blender. Blend on high, scraping the sides down as needed until the sauce is nice and smooth. May take a few minutes.

Now add the sauce to a small sauce pan, heat on low. Stirring occasionally until the sauce has cooked and is nice and hot and bubbly. 5-10 minutes. 

While the sauce is heating and pasta is cooking. Saute the kale. Heat the olive oil in a non stick pan on medium high, then add the garlic and kale. Then the red pepper flakes and salt. Saute for about 2-4 minutes until the kale has softened, reducing heat as needed. Remove from heat. 

When the pasta is ready. drain and return to the pot, then add the kale and romesco sauce. Toss to coat the pasta in the sauce. Serve immediately!

 

https://www.rabbitandwolves.com/vegan-spicy-kale-and-romesco-pasta/

 

 

 

Crunchy Beet and Kohlrabi Salad

 

Ingredients

 

1 large kohlrabi - peeled and finely shredded

2 medium raw beets - peeled an finely shredded

1 large apple - cored and cut into thin matchsticks (I had a Fiji apple on hand, but suggest using a Pink Lady apple or similar)

2 tbsp parsley - minced

2 green onions - chopped

1 orange - juiced

1 orange - zested

1 lime - juiced

1 tbsp olive oil

salt + pepper - to taste

1/4 cup toasted sunflower seeds

Feta Cheese - omit for vegan/dairy-free

Instructions

Place the shredded kohlrabi, shredded beets, chopped apple, parsley, and green onion in a large salad bowl. In a separate, smaller bowl, whisk together the orange zest, the orange and lime juice, olive oil and salt + pepper. Gently drizzle citrus dressing over the salad and toss to mix.

Sprinkle the salad with toasted sunflower seeds and crumbled feta cheese (if desired).

https://theforkedspoon.com/refreshing-kohlrabi-beetroot-and-apple-salad-with-feta-and-lime/

 

 

 

Kale Salad with Beet Apple and Dill

Prep Time20 mins

Total Time20 mins

Servings: 4

Calories: 350kcal

Ingredients

1 large apple

1 large beet

1 small bunch kale

3 cups baby spinach

1/4 cup dill fresh

1 cup walnuts halves

For the dressing

2 tbsp olive oil extra virgin 

2 tbsp apple cider vinegar unpasteurised

1 tsp seeded mustard

2 tbsp honey raw

1/4 tsp sea salt

1/8 tsp black pepper ground

Instructions

Preheat the oven to 350 degrees Fahrenheit.

Roughly chop the walnuts before placing on a baking tray. Bake them in the oven for about 5 minutes or until nice and toasted, given the tray a quick shake midway. Remove and set aside to let cool.

While the walnuts are roasting prepare the vegetables. Wash and de-stem the kale. Roughly chop and add it to a large salad bowl along with the washed baby spinach and chopped dill. 

Next, peel the beet and coarsely grate it. Add this to the bowl. Finally, core the apple and slice it thinly before adding it to the rest of the salad ingredients.

To prepare the dressing place all of the ingredients in a glass jar. Close the lid tightly and give it a good shake. Season to taste. Alternatively, you can blend all ingredients in a magic bullet, adding in the olive oil last to gently mix.

To serve the salad, top with the walnuts and drizzle with the dressing. Option to serve with a protein and starch of your choice to complete the meal.

Nutrition

Calories: 350kcal | Carbohydrates: 27g | Protein: 8g | Fat: 20g | Saturated Fat: 2.5g | Sodium: 105mg | Fiber: 5.5g | Sugar: 14.5g | Vitamin C: 130% | Calcium: 15% | Iron: 20%

 

https://theconsciousdietitian.com/all-recipes/salads/beet-apple-and-kale-salad-with-walnuts-and-dill/

 

 

 

Plum, Pear, and Apple Grain-Free Crumble (paleo, GF)

Prep Time

10 mins

Cook Time

30 mins

Total Time

40 mins

 

Servings: 6 +

 

Ingredients

1 1/2 cups of diced pears , (this was 2 pears for me)

1 1/2 cups of diced plums , (this was 3 plums for me)

2 cups of diced apples , (this was 2 apples for me)

3 tsp cinnamon , divided

1 Tbs honey

2 cups almond flour

2 Tbs melted coconut oil

a scant 1/2 cup of maple syrup

Instructions

Preheat the oven to 375 degrees.

Put the diced pears, plums, and apples into a glass baking pan/dish. (I used a 35x23 cm european sized glass baking dish... but I measured it and it seems like this could be around 11x 9 inch if you measure just the part that holds food). Cover the fruit in 1 tsp of cinnamon and 1 Tbs of honey and mix.

In a large bowl, mix 2 cups of almond flour, 2 tsp of cinnamon, 2 Tbs melted coconut oil, and a scant 1/2 cup of maple syrup together until completely mixed.

Pour the crumble topping on top of the fruit and evenly pat it down using the back of a spoon or a rubber spatula. Don't worry if all of the fruit isn't covered.

Cook for 25- 30 minutes. Check on it around the 25 minute mark to make sure it hasn't overcooked. You want the top to be golden and a bit hardened, but the inside to be soft.

 

https://perchancetocook.com/2015/11/23/plum-pear-and-apple-grain-free-crumble-paleo-gf/

 

 

 

Meal 2

 

 

Kohlrabi Spaghetti and Kale-Mushroom Bolognese

 

YIELDS 3

20 min PREP Cook TIME 1 hr

2 tablespoons extra virgin olive oil

1/2 yellow onion, finely diced

1 celery stalk, finely diced

1 carrot, peeled, finely diced

1/2 cup cremini mushrooms, finely diced

1 garlic clove, minced

1 tablespoon tomato paste

2 tablespoons fabulous red wine (Cabernet works perfectly)

1/2 pound 80 percent lean ground beef

1 14.5 ounce can organic crushed tomatoes

1/2 teaspoon sea salt

1/2 cup finely chopped kale leaves

2 medium kohlrabis, Blade C, noodles trimmed

salt and pepper, to taste

2 basil leaves, sliced thinly (for garnish)

INSTRUCTIONS

In a large stockpot over medium heat, warm the olive oil. Add the onion and cook for about 5 minutes, or until soft. Add the celery and carrot and cook for an additional 5 minutes. Add the mushrooms and garlic cook for 5 minutes more, or until all the liquid has evaporated.

Add the tomato paste, and stir to coat all the vegetables. Saute for an additional 5 minutes to deepen and develop the flavor. Add the meat, stirring frequently with a wooden spoon to break up any large pieces, and sauté for about 10 minutes, until the meat is cooked through.

Increase the heat to medium-high, add the red wine and deglaze the pan. Cook until all the alcohol has evaporated and the brown bits have released from the bottom of the pan, 2 to 3 minutes.

Add the crushed tomatoes and the sea salt. Reduce the heat to low and cook for 35 minutes, stirring occasionally.

Five minutes before the sauce is ready, add the kale to the sauce and then also place a large skillet over medium-high heat and spray with cooking spray. Once heated, add in the kohlrabi noodles, season with salt and pepper and cook for 3-5 minutes for al dente or longer for your preference. Note that you may need to cook the kohlrabi noodles in batches (or use a wok for extra room.)

Divide the kohlrabi noodles into bowls and top with the finished sauce and garnish with basil.

https://inspiralized.com/kohlrabi-spaghetti-and-kale-mushroom-bolognese/

 

Don’t have a spiralizer on hand?  Never fear. There are ways you can create zucchini noodles without a spiralizer.

Use a vegetable peeler. Apply light pressure with a vegetable peeler along the sides of the zucchini. You’ll end up with wide, fettuccine-like slices. Here’s a guide to peeling vegetables quickly, with no cut fingers!

Use a knife. Carefully carve strips from the zucchini, working until you reach the core. These zoodles will look more rustic and have a thicker bite than peeled zukes.

Use a grater. For short, ricelike zucchini noodles, roughly shred the vegetable lengthwise against a box grater. Press away excess liquid.

 

https://www.tasteofhome.com/article/how-to-make-zucchini-noodles-with-or-without-a-spiralizer/

 

 

Kale Beet Salad with Apple & Toasted Walnuts

 

Ingredients

200 grams kale

2 tbsp tahini

1 tbsp lemon juice

1 tbsp water or more

1 clove garlic crushed

pinch of salt

2 beets cooked

1 apple

30 grams walnuts chopped

Instructions

Wash the kale leaves, and place in a large bowl. Season with a pinch of sea salt, and by all means start massaging your kale leaves! Keep massaging until the leaves start to wilt, and become quite soft. When the kale leaves are massaged, they will turn into a darker tone of green and decrease in size.

Make the lemon tahini dressing:

Add the tahini paste to a bowl with some lemon juice and with a spoon start stirring. Keep stirring until the texture changes, and the sauce thickens and brightens in colour.

When the paste becomes thick, add ice cold water and keep stirring with the back of your teaspoon. Keep doing that until the dressing becomes creamy. The amount of water added depends on how thick you want your dressing to be. Stir in the crushed garlic and your lemon tahini dressing is now ready to be served.

Slice your cooked beets, the beetroot could be either roasted or boiled or steamed.

Add a crushed garlic.

Add the tahini dressing and give the salad a good mix.

Slice a green apple, and toss in some lemon juice so they don't turn brown. Throw them into your salad along with some toasted chopped walnuts.

To toast the walnuts, just head a pan and throw your walnuts in there. Toast on high heat for a couple of minutes, once they start browning, remove from heat immediately.

Nutrition

Calories: 322kcal | Carbohydrates: 35g | Protein: 10g | Fat: 18g | Saturated Fat: 2g | Sodium: 109mg | Potassium: 989mg | Fiber: 6g | Sugar: 15g | Vitamin A: 201.3% | Vitamin C: 160.3% | Calcium: 20.4% | Iron: 18.5%

 

https://littlesunnykitchen.com/kale-beet-salad/

 

 

 

Tuscan Kale with Garlic Tomatoes

 

INGREDIENTS

1 very large bunch of Tuscan Kale (16 loosely packed cups once cleaned and chopped)

4 tablespoons good quality extra virgin olive oil

5 large cloves fresh garlic, peeled but left whole

2 pints grape tomatoes

2 tablespoons balsamic vinegar

 

INSTRUCTIONS

To clean the Tuscan kale, grab the leaves with your fingers on the thick end of each stem and pull down, ripping all of the leaves from the stem. Once you get the hang of this, you can go pretty fast removing the leaves. Discard stems. Lay the leaves out and cut across the grain then a few slices down the center to yield bite-sized pieces. Place in a salad spinner and rinse thoroughly, then spin to remove most of the water. Some water still clinging to leaves is fine and helps in cooking.

In a large sauté pan or skillet, heat oil over medium heat until hot then lower flame to medium low and add the garlic. Cook the garlic for about five minutes until golden brown on the outside and soft on the inside, flipping to cook all sides.

Add the tomatoes and continue to cook for 5-7 minutes until they blister and start to burst. Use the back of a wooden spoon and flatten and break up the garlic, as well and crushing about half of the tomatoes.

Add the kale and toss, then cook for five minutes covered. Remove the cover and cook for up to five more minutes until tender and any liquid has evaporated.

Sprinkle on the vinegar, toss then serve immediately.

 

https://www.afamilyfeast.com/tuscan-kale-garlic-tomatoes/

 

 

Apple Pie Banana Bread

Prep Time

20 mins

Cook Time

Servings: 2 Loaves

 

Ingredients

Bread

1/2 cup butter softened

1/3 cup sugar

1/2 cup brown sugar

2 eggs

2 1/4 cups all-purpose flour

1 tsp baking soda

1/4 tsp salt

3-4 medium bananas or 2 large bananas

1 1/2 tsp vanilla extract

Apple Pie Filling

1 large apple diced into small pieces

1 Tbsp brown sugar

1 Tbsp butter

1/2 tsp vanilla extract

3/4 tsp cinnamon

Cinnamon Vanilla Glaze

1 1/2 - 2 Tbsp milk or heavy cream

1 cup powdered sugar

1 tsp vanilla extract

1/4 tsp cinnamon

Instructions

Preheat the oven to 350. Grease two 8x4 pans.

Apple Filling

On med-low heat, cook apple filling mixture for about 3-4 minutes. Pull off heat and allow to cool.

Bread

In a small bowl, mash bananas. Set aside.

In a large bowl, cream butter, sugar, and brown sugar together until light and fluffy.

Add in the eggs, one at a time, beating well after each addition. Add in vanilla extract, and mix.

Sift together the flour, baking soda, and salt in a separate bowl. Slowly incorporate the dry ingredients into the wet ingredients, and stir until just combined.

Add in mashed bananas and cooled apple filling, and mix until combined. Pour into prepared loaf pans, dispersing the batter evenly between the two.

Bake for 35-40 minutes, or until a cake tester comes out clean with just a few moist crumbs stuck to it.

Allow to cool for 10 minutes. Move to a wire cooling rack.

Cinnamon Vanilla Glaze

Mix together powdered sugar, vanilla extract, cinnamon, and 1 1/2 Tbsp of milk or heavy cream. If the glaze is thicker than your desired preference, add in the last 1/2 Tbsp of milk or heavy cream.

Pour the glaze evenly over both loaves. Allow the glaze to harden completely before cutting into slices.

Enjoy!

 

https://www.alattefood.com/apple-pie-banana-bread/

 

 

 

Meal 3

 

 

Stewed Garlic Kale and Chickpeas

 

MAKES 2 SERVINGS

INGREDIENTS

1tablespoon olive oil

8cloves garlic, thinly sliced

6cups kale leaves, thinly sliced

10cherry tomatoes, halved

Salt

Pepper

1cup canned chickpeas, rinsed and drained

1/2cup low-sodium vegetable (or chicken) stock

2ounces goat cheese, crumbled

1whole wheat pita pocket, quartered

DIRECTIONS

In a large skillet, over medium heat, heat olive oil. Add garlic and cook, stirring, until fragrant and starting to brown, about 1 minute. Add kale and tomatoes, season with salt and pepper, and cook, stirring, until kale is dark green and starting to soften, about 2 minutes. Add chickpeas, stock, goat cheese, and curry powder.

Reduce heat to medium-low and cook, stirring occasionally, until cheese melts and liquid evaporates to form a very thick sauce, about 10 minutes.

Toast pita (optional) and serve with vegetable-chickpea mixture.

NUTRITION PER SERVING

498 calories
16 g fat (5 g saturated)
62 g carbs
8 g sugar
18 g fiber
33 g protein

 

https://www.self.com/recipe/stewed-garlic-kale-and-chickpeas

 

 

 

Roasted Beet Salad

 

Prep time

10 mins

Cook time

40 mins

Total time

50 mins

 

This roasted beet salad is a great fall dinner side or appetizer, and it packs up well for weekday lunches! Add quinoa to make this beet salad a meal on its own.

Serves: 4

Ingredients

3 medium sized beets, any variety (I used a mix of red and golden beets)

a small drizzle of olive oil, for roasting the beets

1 ripe pear, chopped into ½ inch pieces

¼ cup walnuts, toasted

¼ cup feta cheese, crumbled (or more)

A few handfuls of salad greens of your choice

¼-1/2 cup cooked quinoa (optional, for a heartier salad)

Micro sprouts, for garnish (also optional)

1-2 tablespoons walnut oil

A drizzle of balsamic vinegar

A drizzle of honey

Sea salt and fresh black pepper

Instructions

Preheat oven to 350 degrees fahrenheit. Roast the beets by drizzling them with a bit of olive oil, some salt and pepper, and wrapping them in foil. Depending on the size and freshness of your beets, they should take from 40 minutes to 1 hour to roast in the oven. Check occasionally, when they are fork-tender they are done. Set them aside to cool. As soon as they’re cool enough to touch, run them under the faucet and slide off the skins with your hands. Chop into roughly ½ inch cubes and set them aside to cool completely. (To save time, I suggest doing this up to one day ahead of time and popping them in the fridge until you’re ready to assemble the salad).

Assemble all salad ingredients on a platter. Drizzle with a liberal amount of walnut oil, a bit of balsamic vinegar, a little honey, and some salt and pepper.

 

https://www.loveandlemons.com/roasted-beet-salad/

 

 

 

Market Basket Soup

 

Ingredients

1 tablespoon olive oil

1 large kohlrabi bulb, peeled and chopped

4 celery ribs, chopped

2 medium onions, chopped

2 medium carrots, chopped

3 garlic cloves, minced

1 teaspoon salt

1 teaspoon coarsely ground pepper

6 cups vegetable stock or water

2 cans (15-1/2 ounces each) great northern beans, rinsed and drained

2 bay leaves

2 medium tomatoes, chopped

2 tablespoons minced fresh parsley

2 tablespoons minced fresh tarragon

2 tablespoons minced fresh thyme

Directions

In a stockpot, heat oil over medium-high heat. Stir in kohlrabi, celery, onions and carrots; cook 5 minutes or until onions are softened. Add garlic, salt and pepper; cook and stir 5 minutes.

Stir in stock, beans and bay leaves. Bring to a boil over medium-high heat. Reduce heat; simmer, covered, until vegetables are tender, 20-25 minutes. Add remaining ingredients; simmer 5 minutes more. Discard bay leaves.

Nutrition Facts

1 cup: 110 calories, 2g fat (0 saturated fat), 0 cholesterol, 664mg sodium, 19g carbohydrate (3g sugars, 6g fiber), 5g protein.  Diabetic exchanges: 1 starch, 1 vegetable.

 

https://www.tasteofhome.com/recipes/market-basket-soup/

 

 

 

Stone Fruit Galette

 

Premade pie crust, or your favorite recipe prepared

1 ¾ lb or 800 g mixed stone fruit, sliced
3 T flour
3 T sugar
pinch salt
juice of 1 lime

Raw sugar for sprinkling
1 egg yolk

 

Preheat oven to 350˚F

 

Line baking sheet with parchment paper and roll out pie crust on paper.

 

In a bowl, mix together the sliced fruit, flour, sugar, salt and lime juice. Pile onto the center of the pie crust.

 

Fold the edges of the crust over the edge of the pile of fruit. Whisk the egg yolk with 1-2

 

Tablespoons of water to create an egg wash and brush the folded edges of the crust.

 

Sprinkle the whole thing with raw sugar.

 

Bake for 45-50 minutes until crust is flaky and golden brown.

 

Serve warm - excellent with a dollop of whipped cream as well!

 

http://www.kingsburgorchards.com/stone-fruit-galette-recipe

 

 

Extras

 

Sautéed Kale with Kohlrabi

 

YIELD

Makes 8 servings

ACTIVE TIME

25 min

TOTAL TIME

45 min (includes cooling)

INGREDIENTS

 

1 1/4 pound kohlrabi, bulbs peeled

1/2 teaspoon grated lime zest

2 tablespoons fresh lime juice

1/4 cup extra-virgin olive oil, divided

2 pounds kale (2 bunches), stems and center ribs discarded

5 garlic cloves, finely chopped

1/3 cup salted roasted pistachios, chopped

 

Equipment: an adjustable-blade slicer

PREPARATION

 

Very thinly slice kohlrabi with slicer.

Whisk together lime zest and juice, 2 tablespoons oil, and 1/2 teaspoon each of salt and pepper in a large bowl. Toss kohlrabi with dressing.

Finely chop kale. Heat remaining 2 tablespoons oil in a 12-inch heavy skillet over medium-high heat until it shimmers. Sauté garlic until pale golden, about 30 seconds. Add kale by the handful, turning and stirring with tongs and adding more kale as volume in skillet reduces. When all of kale is wilted, sauté with 1/2 teaspoon salt until just tender, about 3 minutes. Transfer to a bowl and cool to room temperature.

Toss kale with kohlrabi and pistachios.

https://www.epicurious.com/recipes/food/views/sauteed-kale-with-kohlrabi-354974

 

 

Kohlrabi Warm Dip

 

Ingredients:
3 medium kohlrabi with greens
2 tablespoons extra virgin olive oil
2 garlic cloves, minced
1 pinch of smoked paprika
1 pinch of crushed red pepper
8 oz. low fat cream cheese
1 + 1/2 half cup Monterrey Jack cheese
Salt and pepper

 

Preheat the oven to 400F. Cut the tops of the kohlrabi, wash and dry the greens, set aside. Peel the bulbs, cut into quarters and place in a sheet pan, drizzle with 1 tablespoon of the olive oil, salt & pepper. Roast in the oven for 30 minutes, turning the pieces half way through the cooking. Meanwhile cut the greens, heat the remaining olive oil in a sauté pan over medium heat. Add the greens, garlic, paprika, and crushed red pepper. Cook stirring until wilted, about 3 minutes.

 

In a food processor, add the roasted kohlrabi, sautéed green, cream cheese, 1 cup of Monterrey Jack cheese, process until smooth. Season to taste with salt & pepper. In a baking dish add the mixture and top with the remaining ½ cup Monterrey Jack. Bake for 10 minutes in a 400F oven, or until the cheese melts and the top is golden brown. Serve warm with pita chips or bread. Enjoy!

 

https://www.fivesensespalate.com/kohlrabi-warm-dip-recipe/

 

 

 

ROASTED KOHLRABI AND BEETS

3 medium to large Kohlrabi, peeled and chopped
5-6 medium beets, peeled and chopped
1 large onion, chopped
1 large clove of garlic, minced
1/4 cup olive oil
1 tablespoon Kosher or Sea Salt
black pepper to taste

Preheat oven to 400 degrees Fahrenheit

Line large baking sheet with parchment paper or generously grease with olive oil.

Place chopped vegetables on baking sheet.  Drizzle with oil, add salt and pepper. Toss to coat evenly.

Bake for 30 minutes. Remove from oven and stir vegetables.  Bake another 45 minutes under tender.

 

https://fork-lore.com/2015/07/24/roasted-kohlrabi-and-beets-really/

 

 

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