This Week's Healthy Recipes

July 19, 2019

Meal 1

 


http://liveeatcookhealthy.com/recipe/sauteed-kale-carrots-and-broccoli/
Sautéed Kale, Carrots, and Broccoli
Serves 6-8
1 bunch broccoli, cut
into individual florets
3 Tbsp. extra-virgin olive oil
1 red onion, chopped
6 carrots, peeled and sliced on
the diagonal into 1/4″ slices
2 bunches of kale, stems removed and roughly chopped
1 1/2 tsp. sea salt
1/2 tsp. freshly ground black pepper

1. Put broccoli in a pot of rapidly boiling water and cook for 3 to 4 minutes. Immediately transfer to bowl filled with ice water. Drain.
2. Heat olive oil in a large sauté pan. Add the onion and sauté until soft, 2 to 3 minutes.
3. Add carrots and sauté 2 minutes. Lower heat, cover pan, and let cook 5 to 7 minutes until just soft.
4. Uncover pan, add broccoli and kale, and sauté until kale is just wilted, 2 to 3 minutes.
5. Season with salt and pepper and serve.


https://lifeisnoyoke.com/apple-carrot-kale-smoothie/
Apple Carrot Kale Smoothie

Yield: two 12 ounce smoothies
You're needed for:2 minutes
Until it's done:4 minutes
5 out of 5 based on 4 user ratings
Shalva Gale
Breakfast

A healthy and naturally sweet green smoothie
Apple, Banana, Carrots, Kale,
Ingredients:

almond milk - 1 cup (240 mL)
kale - 1 cup (65 g)
apple (any variety) - 1/2 large with skin
carrots - 1/2 cup (65 g) with skin
frozen banana - 1 whole peeled
ice - 3/4 cup (160 g)
OPTIONAL
date (for more sweetness) - 1 whole
flax, chia, hemp seed, etc - 1 Tbsp. (10 g)

Instructions:

BLEND

Add ingredients in order listed, liquid first, then soft ingredients, then hard, then frozen
Ramp your Vitamix from variable speed 1 to high
Use your tamper to push ingredients into blade (if necessary, it wasn’t for us).
Blend on high for 60-90 seconds until homogenous
Snap a pic and tag #lifeisNOYOKE
Enjoy!

Useful tips for Apple Carrot Kale Smoothie

There’s lots of substitutions you can make here. Some suggestions:

Base: sub almond milk for coconut milk or green tea
Greens: sub kale for spinach or romaine
Texture: sub banana for frozen mango
Sweetener: totally optional, but can sub a date for agave or honey (if not strict vegan)
Seeds: use anything you have on hand, blend in or use for pretty (and healthy) topping


https://familyfoodandtravel.com/apple-peach-crisp.html
Apple and Peach Crisp
An easy and delicious crisp sure to delight your family! Don't forget some ice cream to serve on top.
Course Dessert
Cuisine Canadian
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings 6 -8
Calories 456 kcal
Author Family Food and Travel
Ingredients

3 ripe peaches skins removed and sliced
6-8 apples use a dense and tart variety for best flavour
1 lemon juiced
1 cup all purpose flour
1 cup brown sugar packed
1 cup of butter
2 cups of large oats
Cinnamon

Instructions

Preheat oven to 375 F
Cut fruit and place at the bottom of a large baking dish
Sprinkle fruit with lemon juice and cinnamon
Combine brown sugar, oats and flour in a bowl, pour over fruit
Cut and crumble 1/2 cup of butter on top of the flour mixture
Melt the remaining butter in microwave and drizzle over the top
Bake for 35 minutes of until topping is brown and fruit is soft
Serve warm with ice cream

You will notice this crisp has butter cut up on top rather than all of it being in the oat mixture. This adds to the crispiness of the crust and it also spreads out the butter fairly evenly. You might find that there are dry patches on the top you can add a bit of lemon juice in those areas if you’d like or see if the juice from the crisp rises to the top. The end result with this Apple and Peach Crisp is fruit crisp perfection!


Meal 2

 

 
https://www.foodnetwork.com/recipes/food-network-kitchen/healthy-squash-and-kale-casserole-3362246
Healthy Squash and Kale Casserole
13 Reviews
Level: Easy
Yield: 6 servings
Nutrition Info

Total: 1 hr 10 min
Prep: 15 min
Cook: 55 min
Ingredients

2 tablespoons olive oil

1/4 of a medium yellow onion, chopped

6 cups finely chopped kale (about 5 ounces)

1 small garlic clove, minced

Kosher salt and freshly ground black pepper

1/2 cup low-sodium chicken broth

2 cups of 1/2-inch diced yellow squash (about 8 ounces)

2 cups of 1/2-inch diced zucchini (about 8 ounces)

2 tablespoons mayonnaise

3 cups frozen brown rice, thawed

1 cup grated Swiss

1/3 cup grated Parmesan

1 cup panko bread crumbs

1 large egg, beaten

Cooking spray

Directions

Preheat the oven to 400 degrees F. Heat the olive oil in a large nonstick skillet over medium heat, add the onions and cook, stirring occasionally, until just browned and soft, about 5 minutes. Add the kale, garlic and 1/2 teaspoon each salt and pepper and cook until the kale is bright green, about 2 minutes. Add the broth and continue to cook until the kale is wilted and most of the broth is absorbed, about 5 minutes more. Add the squash, zucchini and 1/2 teaspoon salt and toss to combine with the kale. Continue cooking until the squash begins to soften, about 8 minutes. Remove from the heat and stir in the mayonnaise.
Toss the cooked vegetables, brown rice, cheeses, 1/2 cup of the bread crumbs and the egg in a large bowl until mixed. Spray a 9-inch square or 2-quart casserole dish with cooking spray. Spread the mixture in the bottom of the casserole and top with the remaining 1/2 cup bread crumbs, 1/4 teaspoon salt and a few grinds of pepper. Bake until the squash and zucchini are tender and the top is browned and crisp, about 35 minutes. Serve hot.
Make-Ahead Tip: Freeze the baked casserole for up to 2 weeks. Cover with foil and reheat at 350 degrees F until hot, 35 to 45 minutes. 


https://www.meghantelpner.com/blog/sweet-potato-zucchini-latkes/
Sweet Potato Zucchini Latkes

Prep time
15 Minutes
Cook time
25 Minutes
Total time
40 Minutes

A white potato-free potato latke! Gluten-free and dairy-free, with Paleo and vegan options.
Created for you by: Meghan Telpner
Recipe type: Quick + Easy
Yield: 24
Ingredients

2 cups sweet potato, grated
2 cups zucchini, grated
2 cups carrot, grated
1 onion, chopped fine
2 eggs, or 1 Tbsp ground chia mixed with 4 Tbsp water for vegan
1 cup flour (Use buckwheat, chickpea, brown rice, or almond flour for Paleo)
2 tsp baking powder
½ tsp salt (or a little more to taste)
¼ cup olive or coconut oil

Make It Like So

Preheat oven to 350.
Mix together grated veggies, onion and egg or chia egg.
Add in flour, baking powder and salt.
Form into patties on a parchment-lined baking sheet. I made them about 2-3 inches in diameter and flattened them out with a fork.
Brush the tops with olive oil to give them a bit of the fried vibe.
Bake for 25-30 minutes until latkes feel dry on top and are holding together. Flip and broil for 1-2 minutes.
Serve warm.


https://www.elephantasticvegan.com/vegan-2-ingredient-cantaloupe-ice-cream/
Vegan 2 Ingredient Cantaloupe Ice Cream - made without an ice cream machine. You'll only need a food processor for this delicious treat!
Course Dessert
Cuisine Vegan
Prep Time 5 minutes
Total Time 5 minutes
Servings 2 servings
Calories 75kcal
Author Elephantastic Vegan
Ingredients

1/4 cantaloupe melon
1 banana

Instructions

Cut the banana and the cantaloupe (remove the skin and seeds) in pieces, put them in a ziploc bag and freeze them overnight.
Put the frozen banana and cantaloupe pieces in your food processor or high-speed blender.
Pulse or blend until completely smooth. (Don't give up, this may take a while depending on the power of your processor.)
Transfer the ice cream in the bowls and enjoy immediately!

Nutrition
Calories: 75kcal | Carbohydrates: 19g | Protein: 1g | Sodium: 11mg | Potassium: 395mg | Fiber: 2g | Sugar: 12g | Vitamin A: 47.4% | Vitamin C: 36.9% | Calcium: 0.6% | Iron: 1.7%


Meal 3

 

 

 

HEALTHY CHINESE VEGETABLE STIR-FRY (VEGAN, SOY-FREE OPTION, GLUTEN-FREE,PALEO)

COURSE: MAIN COURSE

CUISINE: ASIAN

PREP TIME: 5 MINUTES

COOK TIME: 20 MINUTES

TOTAL TIME: 25 MINUTES

SERVINGS: 

AUTHOR: EYECANDYPOPPER

A healthy and delicious way to eat more vegetables at home, without take-out and additives!

INGREDIENTS
  • 1 head organic broccoli (washed)

  • 1 organic sweet red pepper (washed)

  • 1 large onion (peeled)

  • 2 medium-size carrots (washed, ends trimmed)

  • 2 organic celery stalks (washed, ends trimmed)

  • 1/2 large green cabbage (outer leaves discarded)

  • 8 medium-size organic cremini mushrooms (washed, dried)

  • 3 cups brown basmati rice

  • spring or filtered water

  • sesame oil for cooking (not toasted sesame)

SAUCE
  • 2 tsp Worcester sauce (look for a vegan sauce and organic if possible)

  • 1/4 cup white wine

  • 1/3 cup coconut amino (soy-free 'soy' sauce, available in health food stores)

  • 2 tsp sesame oil (toasted or not, your choice)

  • 2 Tbsp water (spring or filtered)

  • 2 Tbsp organic gluten-free soy sauce/tamari sauce (because non-organic soy is usually always GMO, it is important to choose organic soy products) For a soy-free option, use more of the coconut amino instead of soy sauce.

  • 1 tsp organic cornstarch (since the majority of commercial cornstarch is made with GMO corn, it is important to buy organic cornstarch)

  • a pinch of black pepper

  • No salt is necessary in this recipe!

INSTRUCTIONS
  1. Put a medium size pot over high heat, with the rice and 3 times as much water (always use spring or filtered water to reduce chemicals). Bring to a boil, and then keep cooking, boiling, for 20-25 minutes, or until cooked. Drain and put aside in a warm area.

  2. While the rice cooks, put a large pan over medium heat, with 1-2 Tbsp sesame oil. While it's warming up, mince the onion (cut into small pieces). Put in the pan and cook for a couple of minutes, stirring often.

  3. While this cooks, slice the carrots and the celery, and add to the pan with the onion. Continue cooking and stirring often.

  4. While this cooks, cut cabbage into very thin slices, and add to the pan. Then slice the mushrooms and add to the pan, stirring often. (you might need to add some sesame oil if the pan is too dry)

  5. Finally, cut the sweet pepper in thin slices, and the broccoli into bite-size florets, as well as cutting the broccoli "trunk" into thin slices (peel it first). Add all this to the pan and cover with a lid for 4-5 minutes (stirring a couple of times during that time).

  6. Meanwhile, prepare the sauce by mixing all the ingredients in a bowl. Pour over the veggies, mix and cook 2-3 more minutes.

  7. Serve over the rice, and enjoy!


https://flexitariannutrition.com/meatless-monday-30-min-healthy-chinese-vegetable-stir-fry-vegan-soy-free-option-gluten-freepaleo/

 

Crispy Kale Chips

Crispy Kale Chips are a crave-worthy snack with plenty of crunch! 2 ingredients and 20 minutes is all you need. Healthy, vegan, and gluten-free.Course SnackCuisine AmericanKeyword kalePrep Time 10 minutesCook Time 20 minutesTotal Time 30 minutesServings 4 servingsCalories 84 kcal

 

Ingredients

1 bunch kale

2 tablespoons olive oil

salt and freshly ground black pepper

 

Instructions

Preheat the oven to 275°F.Fill a large bowl with water and add kale. Swish around to remove any dirt; drain. Dry thoroughly using a salad spinner or a clean kitchen towel.Tear the kale leaves into 1” – 2” pieces, discarding the ribs, and place in a large bowl.Drizzle with olive oil and toss with your hands until evenly coated.Arrange the leaves in a single layer (with NO overlap) on ungreased cookie sheets. Rub each leaf gently between your fingers as you work to ensure each is covered in oil. Sprinkle with salt and pepper.Bake for 18 to 20 minutes or until leaves are crispy.
https://www.culinaryhill.com/crispy-kale-chips/

 

 

Peach Crisp

This Peach Crisp recipe is EASY and unbelievably delicious. Fresh peaches in a simple syrup, topped with an amazing cinnamon oat topping and baked. Serve warm, with vanilla ice cream!Prep Time20 minsCook Time30 minsTotal Time50 minsCourse: DessertCuisine: American Servings: 5 Calories: 444kcal Author: Lauren Allen

 

IngredientsFor the crumb topping

1/2 cup all-purpose flour

1/2 cup old-fashioned rolled oats

1/2 cup light brown sugar

1/2 teaspoon baking powder

1/4 teaspoon ground cinnamon

dash of ground nutmeg

dash of salt

1/3 cup cold unsalted butter , diced into small chunks

 

For the Peach filling

3 1/2 pounds fresh peaches (about 6-8) peeled, cored and sliced about 3/4in thick

1/4 cup granulated sugar

2 Tablespoons all-purpose flour

2 teaspoons lemon juice

1/2 teaspoon vanilla extract

dash of salt

dash of cinnamon

 

Instructions

Add the sliced peaches to a medium size bowl. Add 1/4 cup sugar and toss to coat. Allow peaches to sit for about 20 minutes, to allow the sugar to pull some of the juice out of them.Meanwhile, make the crumb topping by combining all ingredients. Cut in the butter with a pastry blender or fork until the mixture resembles small crumbs. Refrigerate the mixture until ready to use.Preheat oven to 375 degrees F.Drain the peaches, reserving the peach juice, and placing the peaches in a large bowl. Measure out 1/4 cup of the peach juice and add it to a small bowl (you can discard the rest, or drink it because it's delicious!). Stir in the flour, lemon juice, vanilla, salt, and cinnamon. Pour mixture over peaches and toss to combine. Pour peaches into a 8x8'' or similar size dish. Sprinkle crumb topping evenly over the top. Bake for 30-35 minutes or until golden brown and top is set. Remove from oven and allow to cool for at least 10 minutes before serving. Serve with vanilla ice cream, if desired.You may also enjoy easy peach cobbler!
https://tastesbetterfromscratch.com/peach-crisp/


Additional sides

 

Carrot Broccoli Salad

I created this salad for last summer's round of family reunions and picnics. My in-laws provided me with all the fresh vegetables from their garden.TOTAL TIME: Prep/Total Time: 30 min.YIELD: 6 servings.

 

Ingredients

6 medium carrots, shredded

1 small bunch broccoli (about 12 ounces), chopped

1 cup raisins

1 small onion, chopped

1 garlic clove, minced

2/3 to 1 cup mayonnaise

1/2 cup sugar

1 teaspoon ground mustard

1/2 pound sliced bacon, cooked and crumbled

 

Directions1. In a large bowl, combine the first five ingredients. In another bowl, combine the mayonnaise, sugar and mustard. Add to vegetable mixture; toss to coat. Cover and refrigerate. Stir in bacon just before serving.
https://www.tasteofhome.com/recipes/carrot-broccoli-salad/

 

Summer Squash and Kale

SautéCook Time:11 minutesPrep Times:15 minutesYield:2 servings

 

Ingredients:

3 tablespoons olive oil, divided

1 pound yellow squash, diced

1/2 cup onion diced

2 cloves garlic, minced

3 cups kale

2 roma tomatoes, diced

1 tablespoon fresh lemon juice

1/4 teaspoon salt

1/4 teaspoon freshly ground pepper

 

Preparation:

1. Heat 2 tablespoons olive oil in a large nonstick skillet over medium-high heat. Add squash, onion and garlic and sauté 5 to 7 minutes or until slightly tender. Add kale and remaining olive oil, stirring constantly, 2 minutes more or until kale is wilted. Add tomatoes, lemon juice, salt and pepper, stirring well 2 minutes more. Serve immediately
http://ingredientsinc.net/2012/07/squash-and-kale-saute/

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