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This Week's Healthy Recipes

Meal 1

Quiche with Kale, Tomatoes, and Leeks


1 cup chopped kale

1 small leek, white and light green parts only, sliced

4 ounces halved cherry tomatoes

4 eggs

1 cup milk

4 ounces shredded Italian cheese blend

1 sprig fresh rosemary, finely chopped

1 pinch sea salt

1/8 teaspoon ground black pepper

1 tablespoon grated Parmesan cheese


Preheat oven to 375 degrees F (190 degrees C). Grease an 8-inch pie dish.

Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add kale, cover, and steam until tender, 3 to 5 minutes. Remove from heat and place in prepared pie dish; add sliced leek and cherry tomatoes.

Beat eggs in a bowl; stir in milk and shredded Italian cheese blend, followed by rosemary, sea salt, and ground black pepper.

Pour the egg mixture into the pie dish. Stir gently until egg mixture and kale mixture are evenly combined.

Bake quiche in preheated oven until the center has set, about 30 minutes. Remove from oven and top with grated Parmesan. Continue baking until quiche is lightly browned on top, about 20 more minutes. Remove from oven and enjoy!

Potato Salad with Black Eyed Peas, Celery and Cherry Tomatoes

Tested size: 4-6 servings


1 teaspoon kosher salt, or more as needed

2 pounds fingerling potatoes

1 red onion, thinly sliced

3 to 4 ribs celery, diced

2 tablespoons brined capers, rinsed and coarsely chopped

1 1/2 cups cooked black eyed peas peas, well drained

1/4 cup chopped flat-leaf parsley

1/4 cup regular or low-fat mayonnaise

2 tablespoons plus 2 teaspoons extra-virgin olive oil

1 tablespoon plus 1 teaspoon fresh lemon juice

1/4 teaspoon freshly ground black pepper, or more as needed

1 pint cherry tomatoes, any color, each cut into quarters


Bring a large pot of water to a boil over high heat. Add half of the salt and the potatoes; cook for 10 to 15 minutes or just until the potatoes can be easily pierced with the tip of a sharp knife. Drain and rinse with cool water.

Once the potatoes are cool enough to handle, cut each one vertically into quarters (like thick slices), transferring them to a mixing bowl as you work, along with the onion, celery, capers, black eyed peas and 3 tablespoons of the parsley.

Whisk together the mayonnaise and the oil in a small bowl until blended, then whisk in the lemon juice. Season with the remaining salt and the pepper.

Pour over the potato mixture and toss to coat. Taste for salt and pepper and adjust the seasoning as needed. Gently fold in the tomatoes and serve, garnished with the remaining parsley.



1 very large bunch of kale, tough stems removed and cut into bite sized pieces (about 1 pound)

3 large peaches, pitted and thinly sliced

1/2 cup red onion, diced

1/2 cup crushed walnuts (lightly toasted)

1 1/2 cups fresh corn cut from the cob (or frozen corn thawed)

1/2 cup cilantro, finely chopped

1 cup feta cheese crumbles

For the Dressing:

3 Tablespoons fresh lime juice

1/4 cup extra virgin olive oil

1 clove of garlic, minced

1 teaspoon ground cumin + more to taste

1 heaping Tablespoon of honey

1/4 teaspoon crushed red pepper flakes

Fine sea salt and pepper to taste


Blend all of the ingredients for the dressing together and process until smooth. This works best with an immersion blender or food processor. Taste test and adjust ingredients as necessary.

In a large serving bowl massage the kale with half of the dressing. Toss in the corn, peaches, red onion, toasted walnuts, feta cheese and cilantro. Mix until well combined. Season salad to taste with salt and pepper. Enjoy.

Baked Banana Peach Dessert


Serves 2

2 small bananas

2 small peaches





Preheat oven too 400 degrees

Chop the nuts in a food processor or by hand

Cut the fruit into bite size pieces

Place the fruit and nuts in a small baking dish. Add the honey liberally, then shake on some cinnamon.

Bake for 20 minutes.

Meal 2

Cod with Braised Kale and Potatoes

Yield: serves 4


1 lb. leeks

4 tbsp. extra-virgin olive oil

2 cloves garlic, peeled and minced

1 lb. new potatoes, washed and halved

1 lb. thick cod or halibut filets, cut into large pieces

3 cups packed, washed, stemmed, and roughly chopped kale leaves

1 cup Fish Stock

Trim off and discard green tops of leeks. Roughly chop white part, place in a colander, and wash thoroughly in running water to remove all sand. Drain and dry on paper towels. Heat 3 tbsp. of the olive oil in a large saute pan over low heat. Add leeks and


Trim off and discard green tops of leeks. Roughly chop white part, place in a colander, and wash thoroughly in running water to remove all sand. Drain and dry on paper towels. Heat 3 tbsp. of the olive oil in a large saute pan over low heat. Add leeks and garlic and cook slowly until leeks are tender, about 20 minutes.

Dry potatoes well and add to pan. Raise heat to medium-high and saute until lightly browned, about 3-5 minutes. Add kale and stock or white wine. Cover, lower heat, and simmer until potatoes are tender and kale has cooked down, about 15 minutes.

Meanwhile, sear fish in a lightly oiled nonstick pan over medium-high heat until golden, about 1 minute per side. Add fish to kale mixture and continue to simmer until fish is opaque, about another 5 minutes. Season to taste with salt and pepper and serve.\

Fresh Corn Salad

prep 10 mins

total 10 mins

yield 4-6 servings


6 to 8 ears fresh corn, husks and silk removed

10 cherry tomatoes halved (or substitute tomatillos, blanched, peeled, and sliced into ⅛-inch rounds)

1 medium green bell pepper, remove the ribs and then chop (or substitute 1 large avocado, pitted, peeled, and cut into ½-inch cubes)

1 small to medium red onion, diced or thinly sliced

3 tablespoons fresh chopped cilantro leaves (or substitute ⅓ cup chopped basil)

2 tablespoons Champagne vinegar (or substitute white wine vinegar with a touch of Meyer lemon juice if you want a less sweet taste)

1 teaspoon Dijon mustard

¼ cup extra-virgin olive oil

Coarse kosher salt and freshly ground black pepper to taste


Cook—blanch–corn in a large pot of boiling water until warmed through, 2 to 3 minutes; drain and then plunge into ice water or cool under cold running water.

Hold each cob vertically over a wide, shallow bowl. Using a sharp knife, slice straight down, cutting under the kernels letting them fall into the bowl.

Combine corn, chopped tomatoes, onion, bell pepper, and cilantro in a large bowl.

Make vinaigrette by combining the remaining ingredients and whisk until blended. Pour the vinaigrette over the combined corn and vegetables and toss gently.

Grilled Leek and Roasted Bell Pepper Salsa

Serves 6

Prep Time 15 min

Cook Time 10 min

Total Time 25 min


1 small/medium leek

2 green bell peppers

3-4 large tomatoes, chopped (yields about 4 cups)

1 cup chopped cilantro

1 Tbsp minced garlic

1 Tbsp chopped jalapeno (or more if you want it spicy)

¼ cup lime

½ tsp black pepper

1 tsp sea salt


Preheat grill to 450.

Cut the green tops off the leeks and trim off the root on the bottom. Brush the leeks and bell peppers with olive oil.

Place them on the grill and roast the leeks for about 2-3 minutes a side and then remove from grill.

Add the peppers and roast about 8-10 minutes and periodically rotate the peppers. You want skins to be charred.

Place peppers in a bowl and cover it with plastic wrap to let the peppers sweat for about 8 minutes.

Combine the tomato, cilantro, garlic, jalapeno, lime, pepper and salt in a large bowl and mix.

Remove the outer layers of the leeks that are too charred. Slide the leek in half and then thinly slice. Add to the salsa.

Use a paring knife and carefully scrape the charred skin of the bell peppers. Deseed the pepper, chop and add to salsa.

If you prefer a less chunky salsa you can place it in the blender or food processor and pulse until you reach desired texture.

Nectarine Pear Crumble

Serves: 4

Prep Time: 20 Minutes | Cook Time: 20 Minutes

Ingredients For The Crumble:

- 1/3 Cup Maple Syrup

- 1/3 Cup Water

- 4 Nectarines

- 3 Pears

- 1 Teaspoon Vanilla Powder

- 1/2 Teaspoon Ground Ginger

For The Topping:

- 1/2 Cup Pecans

- 1/2 Cup Walnuts

-1 Cup Oats

- 2 Tablespoons Of Coconut Oil

- Pinch Of Sea Salt


Preheat The Oven To 375F. Start By Making The Filling – Simply Cut The Fruit Into Small, Bite-Sized Cubes. Then Toss Into A Large Frying Pan Along With The Water, Maple Syrup, Vanilla And Ginger, And Cook On Medium To High Heat For About 15 Minutes Until The Fruit Gets Tender But Not Mushy.

In The Meantime Make The Crumble Topping. Simply Place The Nuts Into A Food Processor And Pulse For A Few Seconds Until The Nuts Are Chopped Into Small Chunks But Not Into Flour. Add The Oats, Coconut Oil And Sea Salt, And Repeat.

Going Back To The Frying Pan With The Stewed Fruit, Remove The Fruit But Set Aside All The Delicious Juices That It Cooked In. Pour The Fruit Into Individual Ramekins (As In My Photos) Or Into A Small Baking Dish.

Take The Leftover Fruit Juice That You Set Aside And Pour Into Your ‘Crumble Topping’ Made From The Nuts And Oats.

Gently Mix With Your Hands Until Small Chunks Start To Form.

Place This On Top Of The Fruit And Bake For 15-20 Minutes Until The Tops Are Golden Brown!

Meal 3

Quinoa Pasta with Corn, Bell Peppers and Tomatoes

2 Servings

590 Calories

35 Minutes

1 yellow onion

Peeled fresh garlic

1 green bell pepper

6 ounces cherry tomatoes

1 ear corn

4 scallions

1 lime

2 pasture-raised organic eggs

5 ounces gluten-free quinoa penne (quinoa - corn)

1 tablespoon Oaktown Spice Shop Hot Cajun seasoning (optional)

1 Prep the vegetables

Bring a large pot of salted water to a boil for the penne; bring a small pot of water to a boil for the eggs. While the water heats:

Peel and chop the onion into ¼-inch pieces.

Finely chop enough garlic to measure 1 teaspoon.

Remove the stem, ribs, and seeds from the green bell pepper; cut the pepper into ¼-inch pieces.

Cut the cherry tomatoes in half.

Shuck the corn; lay the ear flat and cut the kernels from the cob.

Trim the root ends from the scallions; thinly slice the scallions.

Juice the lime.

2 Cook the eggs

Fill a bowl with ice water. Carefully lower the eggs into the small pot of boiling water; boil for 5 minutes for soft-boiled, 8 minutes for hard-boiled. Transfer the eggs to the ice water to cool. Peel carefully. While the eggs cook, start the penne.

3 Cook the penne

Add the penne to the large pot; boil until just tender, 8 to 10 minutes. Drain, reserving ¼ cup cooking water. While the penne cooks, start cooking the vegetables.

4 Cook the vegetables

In a pan over medium-high heat, warm 2 tablespoons oil until hot but not smoking. Add the onion and garlic and cook, stirring, until softened, 2 to 3 minutes. Add the bell peppers and tomatoes; cook until the tomatoes release some of their juices, 2 to 3 minutes. Stir in the corn, scallions, and as much Hot Cajun seasoning as you like. Cook until heated through, about 1 minute. Remove from the heat.

5 Finish the pasta and eggs

To the vegetable mixture, stir in the drained penne, 2 tablespoons pasta cooking water, and the lime juice; stir until well combined. Stir in the remaining pasta cooking water if dry. Season to taste with salt and pepper. Cut the eggs in half lengthwise.

Leek, Kale and Potato Latkes


5 cups, tightly packed, grated potatoes (use a starchy potato like Idaho or Yukon gold)

2 large leeks, halved lengthwise, cleaned and sliced very thin

½ pound kale, stemmed, washed, dried and finely chopped or cut in thin slivers (about 3 cups, tightly packed)

1 teaspoon baking powder

Salt and freshly ground pepper to taste

2 teaspoons cumin seeds, lightly toasted and coarsely ground

¼ cup chopped chives

¼ cup all-purpose flour or cornstarch

2 eggs, beaten

About 1/4 cup canola, grape seed or rice bran oil


Preheat the oven to 300 degrees. Meanwhile, place a rack over a sheet pan.

In a large bowl mix together the potatoes, leeks, kale, baking powder, salt and pepper, cumin, chives, and flour or cornstarch. Add the eggs stir together.

Begin heating a large heavy skillet over medium-high heat. Add 2 to 3 tablespoons of the oil and when it is hot, take up heaped tablespoons of the latke mixture, press the mixture against the spoon to extract liquid (or squeeze in your hands), and place in the pan. Press down with the back of the spatula to flatten. Repeat with more spoonfuls, being careful not to crowd the pan. In my 10-inch pan I can cook 4 at a time without crowding; my 12-inch pan will accommodate 5. Cook on one side until golden brown, about 3 minutes. Slide the spatula underneath and flip the latkes over. Cook on the other side until golden brown, another 2 to 3 minutes. Transfer to the rack set over a baking sheet and place in the oven to keep warm. The mixture will continue to release liquid, which will accumulate in the bottom of the bowl. Stir from time to time, and remember to squeeze the heaped tablespoons of the mix before you add them to the pan.

Serve hot topped with low-fat sour cream, Greek yogurt or crème fraiche, or other toppings of your choice such as salsa, chutney or yogurt blended with cilantro, mint, and garlic.

Potato Leek Soup


8 cups chicken stock

6 russet potatoes, peeled and cut into large pieces

4 leeks (whites only), thoroughly washed and sliced

3 stalks celery, roughly chopped

1 bay leaf

1 1/2 teaspoons finely chopped fresh thyme

Salt and freshly ground pepper

1 cup heavy cream


Put the chicken stock, potatoes, leeks, celery, bay leaf and thyme in a large pot and sprinkle with salt and pepper. Boil until the potatoes are soft, 15 to 20 minutes.

Remove the bay leaf. Using an immersion blender (or in batches in a blender or food processor), blend the soup until smooth. Pour the soup into a medium pot; add the cream and simmer until the soup has thickened, about 20 minutes.

Stone Fruit Sangria


1/2 cup cane/coconut sugar

1/2 cup water

4 cups dry white wine (1 bottle)

4 cups lightly sweet wine (I used 1 bottle Zinfandel)

2 tablespoons basil, chopped

2 peaches, sliced

2-3 black plums, sliced

1/2 cup grapes, sliced

2 limes, sliced


In a pot over high heat, stir the water and sugar until it comes to a boil. Boil together until they form a simple syrup for about 1 minute. Remove from heat and set aside to cool.

In a jug, mix all the other ingredients together. Add the simple syrup and swirl to sweeten the sangria.

You can sneak in a sip now, but refrigerate for 4 hours to overnight for the flavours to meld together properly and be smoother.


Tomato Potato and Leek Gratin


2 tablespoons unsalted butter

2-3 leeks - sliced

5 medium potatoes - sliced thinly

2 tablespoons extra-virgin olive oil

1 teaspoon kosher salt

1/2 teaspoon pepper

1/2 teaspoon paprika

1 28 oz. can peeled TuttoRosso plum tomatoes - drained

1/3 cup freshly grated Parmesan cheese


Preheat oven to 400°

In a skillet heat oil and cook leeks for 8-10 minutes, until sweating and cooked down- remove and set aside.

Using a mandoline knife, slice potatoes or sweet potatoes thin (1/8 inch thick). Transfer to a bowl and toss with olive oil, salt and pepper

Roughly chop tomatoes and place in a small saucepan. Heat for 5 minutes. Remove from heat, season with salt and pepper.

In a cast-iron pan, or other oven safe skillet, begin layering. 1/3 of the potato slices, in a circle until cover. Top with leeks, then spread a 1/3 of the tomato mixture. Repeat 2 additional times.

Add 1/2 of the optional Parmesan cheese and sprinkle the paprika on top, bake for 35 minutes.

Add remaining cheese and bake for an additional 10-15 minutes, or until cheese is bubbling and top is golden.

Mexican Kale Salad

Prep Time: 12 minutes

Cook Time: 0 minutes

Total Time: 12 minutes

Yield: 6 servings



4 cups baby or full-grown kale (stalks removed & coarsely chopped), packed

14 oz can black beans, drained and rinsed

1 cup corn, fresh or frozen (thawed)

2 large bell peppers, diced

1 + 1/2 large avocado, diced

1 large tomato, chopped

1/2 cup red onion, finely chopped

1/2 cup cilantro, finely chopped

1 tbsp jalapeño peppers, seeded & minced


1/2 large avocado

1/2 cup warm water

1/2 lime, juice of

1 tsp cumin

3/4 tsp salt

1/2 tsp black pepper


Add Salad ingredients to a large bowl.

In a food processor, blender or Magic Bullet, process Dressing ingredients until smooth. Pour over salad, toss and serve.

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