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This Week's Healthy Recipes

Meal 1

Broccoli Pizza Crust

yield: 1 PIZZA CRUST, SERVES 2

prep time: 30 MINS

cook time: 30 MINS

total time: 1 HR

A delicious, low-carb recipe for Broccoli Pizza Crust. Add any of your favorite toppings! If you like cauliflower crust pizza, you'll love this version.

Ingredients

FOR THE CRUST:

1 medium head broccoli — cut into florets (about 16 ounce with center stem, 12 ounces florets)

2 large eggs

1/4 cup freshly grated Parmesan cheese

2 tablespoons nutritional yeast — or another 1 tablespoon Parmesan

1/4 cup shredded part-skim mozzarella cheese

1 teaspoon Italian seasoning

1/4 teaspoon kosher salt

FOR THE TOPPING:

1/4 cup pizza sauce — homemade or good quality store-bought

4 ounces part-skim mozzarella — sliced, shredded, or roughly torn into small pieces

Pizza toppings of choice — I kept it classic with sautéed cherry tomatoes

Thinly sliced fresh basil — optional but delicious

Instructions

Preheat the oven to 400 degrees F. Line a rimmed baking sheet with parchment paper or a silicone baking mat (do not skip lining it!).

Rice the broccoli: Place half of the broccoli florets in a food processor fitted with a steel blade. Pulse in 5-second bursts until the broccoli is in fine crumbs. Transfer to a large, microwave-safe bowl. Repeat with the remaining broccoli. You should have about 2 1/2 to 3 cups broccoli rice total.

Cover the broccoli and microwave on HIGH for 2 to 3 minutes, or until it is steamed. Let cool for 2 minutes, then transfer to a large, clean kitchen towel. Once cool enough to handle, wrap the towel around the broccoli and squeeze out as much liquid as you possibly can, adding a second towel if needed.

Add the broccoli to a large mixing bowl (this can be the same bowl you used to microwave the broccoli; just rinse and wipe it dry first). Add the eggs, Parmesan, nutritional yeast, shredded mozzarella, Italian seasoning, and salt. Stir until well combined. Transfer the mixture to the center of the prepared baking sheet and shape into a 1/2-inch-thick pizza (it will be about 9 inches in diameter.) It will feel very wet and sticky. Bake for 15 to 20 minutes, or until crust is set on top and beginning to very lightly brown at the edges.

Remove from the oven and add the toppings: pizza sauce, additional mozzarella, and any desired toppings. Return to the oven and bake for an additional 10 to 12 minutes, or until the cheese is hot and melted. Remove from the oven and let cool 5 minutes. Just before serving, sprinkle with fresh basil. Slice and enjoy!

https://www.wellplated.com/broccoli-pizza-crust/

Mediterranean Kale Salad

2 cups shredded kale

2/3 cup grape tomatoes

1/2 small cucumber

1/2 roasted red pepper

4 scallions

1/4 cup kalamata olives

1 ounce feta

1/3 cup chopped flat-leaf parsley

½ cup cooked bulgur

2 tablespoons olive oil

2 tablespoons lemon juice

1/4 teaspoon salt

1/4 teaspoon black pepper

Place the kale in a bowl along and massage for a minute or so to soften the kale. Then add 1 tablespoon of lemon juice and let sit while chopping the remaining ingredients.

Slice the grape tomatoes in half, dice the cucumbers, and mince the roasted red peppers and scallions. Place in the bowl with the kale then slice the olives in half and add to the bowl. Measure in the feta, parsley and bulgur.

In a small bowl, whisk together the olive oil, remaining tablespoon of lemon juice, salt, and pepper. Pour over the salad and toss until well combined.

https://naturallyella.com/mediterranean-kale-salad/

Sheet Pan Garlic Parmesan Roasted Broccoli & Green Beans

PREP TIME: 5 MINUTES

COOK TIME: 20 MINUTES

TOTAL TIME: 25 MINUTES

SERVINGS: 4 SERVINGS

Ingredients

2 heads of broccoli , stems removed and cut into florets

12- ounces | 350 grams green beans , ends trimmed

1 cup grape or cherry tomatoes

1/3 cup freshly grated parmesan cheese , divided

1/4 cup olive oil

Juice of half a lemon

1 tablespoon minced garlic

Salt and pepper , to season

Instructions

Preheat the oven to 200°C | 400°F. Spray a baking sheet or tray with non stick cooking oil spray.

Arrange the broccoli and green beans on the baking sheet.

Top with 1/4 cup of parmesan cheese, and drizzle with the olive oil and lemon juice. Add the minced garlic and salt and pepper to suit your tastes; mix together well until all of the vegetables are evenly and completely covered in dressing.

Spread the veggies out in a single layer, transfer to oven and roast for 20 minutes.

After 20 minutes, carefully remove the sheet from the oven and add the tomatoes to the pan. Give the veggies a mix through (flipping any that are crisping or browning), and return to the oven, rotating the pan if necessary to cook evenly. Continue to roast for an additional 15-20 minutes, or until the broccoli is cooked through (the florets will have a nice crisp edge).

Top with the remaining 2 tablespoons of parmesan cheese and serve immediately!

Nutrition

Nutrition Facts

Sheet Pan Garlic Parmesan Roasted Broccoli & Green Beans

Amount Per Serving

Calories 254Calories from Fat 153

% Daily Value*

Total Fat 17g 26%

Saturated Fat 3g 15%

Cholesterol 7mg 2%

Sodium 237mg1 0%

Potassium 1231mg 35%

Total Carbohydrates 28g 9%

Dietary Fiber 10g 40%

Sugars 8g

Protein 13g 26%

Vitamin A 54.7%

Vitamin C 352.3%

Calcium 27.4%

Iron 19.4%

* Percent Daily Values are based on a 2000 calorie diet.

https://cafedelites.com/sheet-pan-garlic-parmesan-roasted-broccoli-green-beans/

Plum-Apricot Cobbler

Ingredients

6 tablespoons unsalted butter, melted

3 plums, halved and pitted

3 apricots, halved and pitted

3⁄4 cup plus 3 tablespoons sugar, divided

1⁄4 teaspoon ground cinnamon

1 cup all-purpose flour

1 teaspoon baking powder

1⁄4 teaspoon salt

3⁄4 cup whole milk

1⁄4 cup honey

1⁄4 cup sliced almonds, toasted

Instructions

Preheat oven to 375°. Pour melted butter into a 11⁄2-quart baking dish.

In a medium bowl, stir together plums, apricots, 3 tablespoons sugar, and cinnamon.

In a large bowl, whisk together flour, baking powder, salt, and remaining 3⁄4 cup sugar. Whisk in milk until smooth. Pour batter into prepared dish. Arrange fruit over batter, cut side up.

Bake until golden brown and a wooden pick inserted in center comes out clean, 40 to 45 minutes. Drizzle with honey, and sprinkle with almonds.

https://www.tasteofthesouthmagazine.com/plum-apricot-cobbler/

Meal 2

Greek Fish Tacos

TOTAL TIME: 20 MINS

PREP TIME: 10 MINS

COOK TIME: 10 MINS

INGREDIENTS:

1 pound firm white fish (I used mahi mahi, but cod, tilapia, red snapper or catfish would also work)

salt and pepper

1 tablespoon olive oil

8 small soft flour or corn* tortillas

2 cups shredded red or green cabbage

1 cup cherry or grape tomatoes, thinly sliced

1 cup kalamata olives, halved

1 cucumber, seeded and diced

1/2 cup crumbled feta cheese

tzatziki sauce for topping

Directions

Season both sides of the fish with a few generous pinches of salt and pepper.

Heat oil in a large saute pan over medium-high heat. Add the fish and cook for 2-4 minutes per side, until the fish is cooked through and opaque and flakes easily. (Cooking time will depend on the size/thickness of your fish.) Remove from heat and transfer fish to a separate plate. Use two forks to flake the fish into bite-sized pieces.

Assemble your tacos by layering the following on flour tortillas: cabbage, fish, tomatoes, olives and cucumber. Then top with feta and tzatziki to taste. Serve warm, with lemon wedges for a squeeze of juice.

https://www.gimmesomeoven.com/greek-fish-tacos-recipe/

Purple Potato and Kale Salad with Cilantro-Tahini Dressing

Ingredients

5 to 6 small purple potatoes

2 cups kale, chopped

½ cup tomatoes, chopped

1¾ teaspoons lime juice

1 cup chopped cilantro, plus more for garnish

1 clove garlic, peeled and chopped

¼ cup plus 2 tablespoons tahini

½ teaspoon salt, or to taste

⅛ teaspoon cayenne pepper, or to taste

Instructions

Place the potatoes in a medium saucepan and add enough water to cover. Bring to a boil, reduce the heat to medium, and cook for about 10 minutes, or until tender when pierced with a fork. Drain the potatoes and let them cool. Once cooled, peel if desired and cut into ½-inch cubes.

Place the kale and tomatoes in a skillet or saucepan and sauté for 2 to 3 minutes, or until the kale has softened slightly. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan. Add ¼ teaspoon lime juice and let cool.

In a blender, combine the cilantro, garlic, tahini, salt, cayenne pepper, remaining lime juice, and 2 tablespoons water. Blend until smooth.

To serve, prepare a bed of the cooked kale and tomatoes in a large salad bowl, top with the boiled potatoes, and spoon the salad dressing over the top. Garnish with chopped cilantro, if desired. https://www.forksoverknives.com/recipes/purple-potato-and-kale-salad-with-cilantro-tahini-dressing/#gs.szbjy6

Greek Kale Salad with Lemon Olive Oil Dressing

Prep Time 10 minutes

Total Time 10 minutes

Servings 4

Ingredients

GREEK SALAD INGREDIENTS

1 large bunch about 10 ounces or 3-4 cups kale leaves, finely chopped

1 pint cherry or grape tomatoes halved

1 cucumber seeded and diced

1/2 red onion thinly sliced

1/2 cup crumbled feta cheese

LEMON DRESSING INGREDIENTS

1/2 cup extra virgin olive oil

1/4 cup lemon juice

1 garlic clove minced

1 teaspoon dried oregano

Salt and pepper to taste

Instructions

To make the dressing: In a small to medium mixing bowl, combine olive oil, lemon juice, garlic, oregano, salt, and pepper. Whisk until combined.

To make the salad: Combine all the chopped ingredients in a large bowl, pour dressing over salad and mix. Sprinkle with extra feta cheese before serving.

Prepared and dressed salad can be stored in the fridge for up to 48 hours.

https://gimmedelicious.com/2015/03/11/greek-kale-salad-with-lemon-olive-oil-dressing/

Apricot and Banana Smoothie Recipe

Prep time: 5 mins

Total time: 5 mins

Serves: 2-4

Ingredients

1 good blender

10 apricots (halved)

2-3 bananas

the shavings of 1 vanilla pod (or vanilla yogurt)

250g of yogurt (plain or vanilla)

1 cup of milk

Instructions

Blend, Pour, Serve & ENJOY!!!

https://weeattogether.com/recipe-apricot-and-banana-smoothies/

Meal 3

Tomato & Roasted Broccoli Quinoa Salad

Servings: 4-6

Time: 25 mins

Print

Ingredients

1 cup of quinoa

1 + 3/4 cups of bone broth* (or vegetable broth or water)

1 large or 2 small broccoli heads (chop stems and cut into individual florets)

handful of kale, finely chopped

1 cup of chopped red, yellow and orange sweet bell peppers

3 large tomatoes, finely chopped or 1 pint of cherry tomatoes sliced in half

1 tbsp of extra virgin olive oil and lemon to “massage” the kale with clean hands (makes it tender and super flavorful *pro tip: chop off the veins/stems)

1-2 tbsp of extra virgin olive oil to coat the broccoli for roasting

handful of crumbled feta cheese

pink sea salt and ground pepper to taste

fresh juice of 1 lemon

Lemony Vinaigrette (my go-to!)

3-4 tbsp of extra virgin olive oil

2 tbsp of fresh lemon juice

2 tbsp red wine vinegar

2 crushed garlic cloves

1/2 tsp dijon mustard

sea salt and ground black pepper to taste

Instructions

Preheat oven to 400F and line a baking sheet with parchment paper

In a large bowl, combine the broccoli florets with extra virgin olive oil, sea salt, pepper and the fresh juice of 1 lemon

Place evenly over the baking sheet and roast for about 25 mins or until golden

While the broccoli roasts, I move on to the quinoa. Rinse the quinoa first, then let it drain. Warm up 1 tbsp of extra virgin olive oil in a pan, then add the quinoa and stir to coat. Finally, add the bone broth or liquid and bring to a boil. Lower the heat, cover the pan with a lid, and allow it to simmer (while stirring) for about 10-15 mins.

Allow the quinoa to cool and fluff up and then transfer to a bowl

Throw all veggie ingredients into the same bowl and give them a good toss until mixed well with the quinoa.

Add the crumbled feta and lemony vinaigrette the day you’re serving it.

https://www.thedishonhealthy.com/2018/11/26/tomato-roasted-broccoli-quinoa-salad/

Stone Fruit Kale Salad

Total Time: 15 minutes

Ingredients

For the Lemon Vinaigrette:

1 shallot minced

4 tablespoons fresh lemon juice

2 tablespoons Bertolli® Pinot Grigio White Wine Vinegar

1/3 cup Bertolli® Extra Virgin Olive Oil

Kosher salt and black pepper to taste

For the Salad:

1 large bunch kale washed

1 large peach sliced

1 large nectarine sliced

1 large plum sliced

2 apricots sliced

10 cherries pitted and halved

2 ounces goat cheese

1/4 cup chopped pistachios

https://www.twopeasandtheirpod.com/stone-fruit-kale-salad/

Easy Spring Salad — With green beans, avocado, tomato, and cucumber

1/2 lb fresh green beans, halved and trimmed 1/2 cucumber, peeled and chopped 2 small vine ripe tomatoes, chopped 1 small ripe avocado, chopped 2 Tbsp diced onion 3 Tbsp olive oil 2 Tbsp white wine vinegar Juice of 1/4 a small lemon pinch Kosher salt 1 tsp minced garlic dash of Sriracha Black pepper, to taste 1 tsp oregano

Cook green beans in boiling salted water for two minutes until bright green and crisp tender, then remove to a bowl of ice water to cool.

Meanwhile, chop the rest of your vegetables.

Add all veggies to large bowl.

Combine olive oil, white wine vinegar, lemon juice, Kosher salt, garlic, Sriracha, black pepper, and oregano in separate small bowl.

Pour over veggies and toss gently to coat.

Chill for half an hour to let the flavors blend before serving.

https://www.mashupmom.com/easy-spring-salad-green-beans-avocado-tomato-cucumber/

Grilled Stone Fruit with Honey Lemon Yogurt Sauce

Prep Time 10 minutes

Cook Time 4 minutes

Total Time 14 minutes

Servings 4

Calories 95

Ingredients

6 ounces nonfat plain Greek yogurt

2 teaspoons honey

½ teaspoon lemon zest

1 teaspoon lemon juice

Cooking spray or oil for grill grates

4 pieces assorted stone fruit (plums, peaches, nectarines) (~1 lb total)

1 teaspoon olive oil

Mint, for garnish (optional)

Instructions

In a small bowl, mix yogurt, honey, lemon zest, and lemon juice together. Garnish with additional zest if desired, and set aside.

Spray grill grates with nonstick cooking spray, or brush with oil. Heat grill to ~ 500 degrees F.

Cut each piece of fruit in half around the midline and twist apart. Remove pits. Brush cut side of fruit with olive oil.

Place fruit cut side down and grill two minutes, until grill marks appear. Using tongs or a flat spatula, turn fruit over and cook on the other side another two minutes. Carefully remove fruit from the grill and transfer to a platter.

Serve grilled fruit with yogurt sauce and mint for garnish, if desired.

https://jessicalevinson.com/grilled-stone-fruit/

Extras

CUCUMBER APRICOT SMOOTHIE

1 small cucumber (appr. 4 inch kirby)

4 apricots

1/4 pineapple

1 stalk kale

1/2 cup fat free milk

Blend and enjoy!

https://www.realthekitchenandbeyond.com/cucumber-apricot-smoothie/

Turmeric, lentil and lemon soup

INGREDIENTS

2 teaspoons extra virgin olive oil

1 large red onion, finely chopped

3 celery sticks, finely chopped

2 garlic cloves, crushed

2 teaspoons finely grated lemon rind

1 teaspoon MasterFoods® Turmeric Ground

1/2 teaspoon ground cinnamon

1/2 teaspoon dried chilli flakes

500ml (2 cups) gluten-free salt-reduced vegetable stock

135g (3/4 cup) French green lentils, rinsed, drained

2 vine-ripened tomatoes, chopped

150g green beans, trimmed, sliced

100g trimmed kale, chopped

1 tablespoon fresh lemon juice

2 tablespoons chopped fresh coriander

Natural yoghurt, to serve (optional)

METHOD

Step 1

Heat the olive oil in a large saucepan over medium heat. Add the onion and celery. Cook, stirring occasionally, for 5 minutes or until softened. Add the garlic, lemon rind, turmeric, cinnamon and chili flakes. Cook, stirring, for 1 minute or until aromatic.

Step 2

Add stock, lentils, tomato and 750ml (3 cups) water to the pan. Bring to the boil. Reduce the heat to low and partially cover. Simmer for 30 minutes, until lentils are tender.

Step 3

Add the beans and kale to the soup. Stir to combine. Simmer for 3-4 minutes or until the beans are tender-crisp. Stir in the lemon juice and season with pepper. Stir in the coriander just before serving. Serve topped with a dollop of yoghurt, if you like.

https://www.taste.com.au/recipes/turmeric-lentil-lemon-soup/wyxmippc

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