This Week's Healthy Recipes

August 17, 2019

Meal 1

 

 

 

Eggplant & Zucchini Rollatini

Ingredients

1 large eggplant                                        

1/2 teaspoon salt

SAUCE:

1/3 cup chopped onion

3 garlic cloves, minced

1 tablespoon olive oil

2 cans (28 ounces each) crushed tomatoes

1/4 cup dry red wine or vegetable broth

1 tablespoon sugar

2 teaspoons each dried oregano and dried basil

1 teaspoon salt

1/4 teaspoon pepper

ROLLATINI:

4 cups shredded part-skim mozzarella cheese

1 package (8 ounces) cream cheese, softened and cubed

1 large zucchini, thinly sliced

2 tablespoons plus 1/2 cup olive oil, divided

2 large eggs, lightly beaten

1 cup dry bread crumbs

1/2 cup grated Parmesan cheese

Directions

Peel and slice eggplant lengthwise into sixteen 1/8-in.-thick slices. Place in a colander over a plate; sprinkle with salt and toss. Let stand for 30 minutes. Rinse and drain.

In a large saucepan, sauté onion and garlic in oil until tender. Add the remaining sauce ingredients. Bring to a boil. Reduce heat; simmer, uncovered, for 20-25 minutes to allow flavors to blend, stirring occasionally.

Preheat oven to 350°. In a large bowl, combine mozzarella and cream cheese; mix well. In a large skillet, sauté zucchini in 2 tablespoons oil until tender; remove and set aside.

Place eggs and bread crumbs in separate shallow bowls. Dip eggplant in eggs, then bread crumbs. Fry eggplant in remaining oil in batches for 2-3 minutes on each side or until golden brown. Drain on paper towels.

Spoon 1 cup sauce into an ungreased 13x9-in. baking dish. Layer eggplant slices with zucchini; top each with 3 tablespoons cheese mixture. Roll up and place seam side down in baking dish. Top with remaining sauce. Cover and bake until bubbly, 30-35 minutes. Sprinkle with Parmesan cheese.

Nutrition Facts

2 rollatini: 601 calories, 41g fat (16g saturated fat), 116mg cholesterol, 1244mg sodium, 36g carbohydrate (8g sugars, 7g fiber), 26g protein.

 

https://www.tasteofhome.com/recipes/eggplant-zucchini-rollatini/

 

 

 

Pear Cucumber Salad with Balsamic and Shaved Romano Cheese

 

Yield: 4 servings

 

Ingredients

 

2 cups diced pears

2 cups diced English cucumber

2 tablespoons balsamic vinegar (preferably aged)

2 tablespoons chopped fresh parsley

2 teaspoons olive oil

Salt and pepper

4 ounces Romano

Romaine lettuce

 

Directions

 

Combine pears, cucumber, vinegar, parsley, and oil. Season to taste with salt and black pepper. Using a vegetable peeler, shave Romano over top before serving.

Spoon over crisp romaine lettuce.

 

https://www.foodnetwork.com/recipes/robin-miller/pear-cucumber-salad-with-balsamic-and-shaved-romano-cheese-recipe-1917411

 

 

 

Fried Eggplant, Tomato, and Cucumber Salad

 

INGREDIENTS

½ cup fresh cilantro leaves with tender stems

½ cup fresh flat-leaf parsley leaves with tender stems

1 clove garlic, chopped

2 small green chiles, such as Thai, seeds removed, chopped, divided

½ cup olive oil, divided

¾ teaspoon kosher salt, plus more

¾ cup plain whole-milk Greek yogurt

1 tablespoon fresh lemon juice

2 medium eggplants (about 1½ pounds), cut into 1½” pieces

Vegetable oil (for frying; about 2 cups)

1 pound small tomatoes (about 8), cut into wedges

½ pound Persian cucumbers (about 3), sliced

special equipment

A deep-fry thermometer

RECIPE PREPARATION

Purée cilantro, parsley, garlic, half of chiles, and ¼ cup olive oil in a blender or food processor until very smooth; season herb oil with salt and set aside.

Whisk yogurt, lemon juice, and remaining ¼ cup olive oil in a small bowl; season with salt and set yogurt sauce aside.

Place eggplants in a colander set in the sink; season with ¾ tsp. salt. Let sit 30 minutes to drain, then pat dry.

Fit a medium pot with thermometer; pour in vegetable oil to measure 2”. Heat over medium-high heat until thermometer registers 375°.

Working in batches and returning oil to 375° between batches, fry eggplants, turning often, until golden brown and tender, about 5 minutes. Using a slotted spoon, transfer eggplants to paper towels to drain; season with salt. Let cool.

Combine eggplants in a large bowl with tomatoes, cucumbers, and remaining chiles; drizzle with some reserved herb oil and toss to combine. Season salad with salt.

Spoon reserved yogurt sauce onto a platter, top with salad, and drizzle with more herb oil.

https://www.bonappetit.com/recipe/fried-eggplant-tomato-and-cucumber-salad

 

 

 

Easy Apple Banana Cake Bread

 

INGREDIENTS

2 cups flour

3/4 teaspoon baking soda

1/8 teaspoon salt

2 teaspoons cinnamon

2 bananas , mashed

1/2 cup sugar

1/4 cup brown sugar

1/3 cup sour cream

1/4 cup vegetable oil

2 eggs

2 teaspoons vanilla

1/2 cup diced apple, skins removed

1/2 banana, sliced thin for garnish

INSTRUCTIONS

Preheat oven to 350 and prepare 9×5 inch loaf pan, cake pan, OR tarte pan with parchment paper or grease it generously.

In one large bowl mix flour, baking soda, salt and cinnamon.

In another large bowl mix together banana, sugar, brown sugar, sour cream, oil, eggs and vanilla.

Add wet mixture to the flour mixture and stir well till all is incorporated.

Stir in apples and mix to evenly distribute.

Pour into pan.

Lay thin sliced bananas on top to caramelize as bread bakes. 

Bake for 1 hour and 10 minutes, until golden brown and a stick inserted in the middle comes out clean.

Cool before removing from pan.

Cut and ENJOY!

https://sweetcsdesigns.com/easy-apple-banana-cake-bread-recipe/

 

 

Meal 2

 

 

 

 

Eggplant with Beet Tzatziki

 

SERVES 4-6 

4 eggplants (about 3½ cups)

4–5 tablespoons extra-virgin olive oil

12 oz haloumi, cut into ¼ in thick slices

2 cups baby spinach leaves

1 cup walnuts, toasted and crushed

½ cup mint leaves, torn

½ cup cilantro leaves

Sea salt and black pepper

Lemon wedges, to serve

BEET TZATZIKI

2 small beets (about ½ lb), peeled

1 teaspoon cumin seeds

1 small garlic clove, chopped

1½ cup Greek yogurt

1 teaspoon honey

1 tablespoon chopped dill

2 tablespoons chopped mint leaves

Juice of ½ lemon

2 teaspoons extra-virgin olive oil

Sea salt and black pepper

 

1. Preheat the oven to 400°F.

2. For the beet tzatziki, place the beets in a small saucepan and cover with water. Bring to a boil, cover, and simmer for 20–25 minutes or until the beets are tender. Drain and leave to cool, then finely grate. 

3. Toast the cumin seeds in a dry frying pan until fragrant, then add to a bowl along with the beets and remaining tzatziki ingredients. Season with salt and pepper, mix together well, and transfer to the refrigerator to chill.

3. Peel strips of skin from the eggplants, from top to bottom, so it leaves a stripy pattern. Cut the eggplants into 1 in (2 cm) cubes and arrange on a large baking tray in a single layer. Drizzle with 2–3 tablespoons of olive oil and roast for 25–30 minutes until soft and golden. Remove from the oven and season with salt.

4. When almost ready to serve, brush each side of the haloumi with olive oil and cook on a griddle pan, large frying pan, or barbecue. Cook for 1–2 minutes on each side until soft and golden.

5. To serve, spread the beet tzatziki generously over a serving platter. Combine the eggplant with the spinach, walnuts, and herbs, and spoon it over the tzatziki. Drizzle with olive oil and season with a pinch of salt and pepper. Serve with the haloumi, flatbreads, and lemon wedges on the side.

https://goop.com/recipes/eggplant-with-beet-tzatziki/

 

 

 

Parmesan and Zucchini Corn

 

yield: 4 SERVINGS

prep time: 5 MINUTES

cook time: 5 MINUTES

total time: 10 MINUTES

 

 

 

INGREDIENTS:

2 tablespoons olive oil

2 cloves garlic, minced

4 zucchinis, diced

1 cup corn kernels, frozen, canned or roasted

1/4 teaspoon dried basil

1/4 teaspoon dried oregano

1/4 teaspoon dried thyme

Kosher salt and freshly ground black pepper, to taste

Juice of 1 lime

2 tablespoons chopped fresh cilantro leaves

2 tablespoons grated Parmesan, or more, to taste

DIRECTIONS:

Heat olive oil in a large skillet over medium high heat. Add garlic to the skillet, and cook, stirring frequently, until fragrant, about 1 minute.

Add zucchini, corn, basil, oregano and thyme. Cook, stirring occasionally, until zucchini is tender and cooked through, about 3-4 minutes; season with salt and pepper, to taste. Stir in lime juice and cilantro.

Serve immediately, sprinkled with Parmesan.

 

https://damndelicious.net/2014/07/12/parmesan-zucchini-corn/

 

 

 

Apple, Pear, and Cucumber Salad

 

For the dressing:
1/4 cup apple cider vinegar
4 tablespoons extra virgin olive oil
2 tablespoons whole grain mustard
2 tablespoons fresh chopped dill (or 2 teaspoons dried dill)
2 teaspoons brown sugar
1/8 teaspoon fresh cracked black pepper

For the salad:
1 Pink Lady apple, peeled (optional), cored and medium diced (the peels will give you additional color)
1 Bartlett pear, cored and medium diced
1 cucumber, peeled, seeded and medium diced
1 medium red bell pepper, seeded and medium diced
1 medium sweet onion, peeled and medium diced
1/2 teaspoon kosher salt

-Place all the dressing ingredients into a container with a tight fitting lid.
-Shake the container vigorously to emulsify all the dressing ingredients and set aside.
-In a large bowl, add all the salad ingredients and stir to combine.
-Pour at least 1/2 the dressing over the salad and stir to combine. (You may choose to add more dressing after you’ve tasted it but start with only half and see what you think.)
-Place the dressed salad into the fridge and allow the flavors to marry for at least 3 hours.
-Serve with additional dressing if desired.

https://www.kudoskitchenbyrenee.com/apple-pear-and-cucumber-salad/

 

 

 

Banana Ginger Pudding

 

Serves 6

 

Ingredients

⅔ cup Dates, chopped

2 Bananas, ripe and sliced

2 Tbsp Maple syrup

4 Bananas, very ripe

¼ cup Honey, soft

1 knob Ginger, about 4cm, finely grated

1 Lemon, zested

½ cup Oil, light, grapeseed or rice bran

1 cup Rice flour

½ tsp Baking soda

¾ tsp Salt

 

Banana cream

1 cup Coconut cream

1 Banana, ripe, frozen in slices

1 tsp Vanilla essence

 

Directions

Line the base of a 15 x 25cm baking dish with baking paper. Sprinkle with chopped dates then add the two sliced bananas and press down firmly. Drizzle with maple syrup.

Mash the four very ripe bananas thoroughly and allow to sit for 30 minutes to go a bit brown. Mash in honey, ginger and lemon zest and stir in oil.

Add sifted rice flour, baking soda and salt and mix in thoroughly (there’s no need to worry about over-mixing with rice flour).

Pour over the banana date layer in the baking dish and bake at 340F for 50-60 minutes or until a skewer inserted in to the middle comes out clean.

For the banana cream, place all ingredients in a food processor or blender and run until perfectly smooth. Serve in a bowl alongside the hot pudding.

https://www.bite.co.nz/recipe/13354/Banana-ginger-pudding/

 

 

 

Meal 3

 

 

 

Asian Zucchini Noodle Stir-Fry with Shrimp

 PREP: 15 MINUTES

 

 COOK: 15 MINUTES

 

 YIELD: 4 SERVINGS

INGREDIENTS

1/2 cup chicken or vegetable broth

1/4 cup hoisin sauce

1 Tablespoon low sodium soy sauce

2 teaspoons cornstarch

3 Tablespoons olive oil, divided

1 Tablespoon minced garlic

1 teaspoon minced fresh ginger


1 pound jumbo shrimp, shelled and deveined


1 medium bell pepper, sliced

1/2 cup shredded carrots

2/3 cup sliced red onions

1 cup sugar snap peas

2 medium zucchini, cut into noodles (See Kelly’s Note)


 Toasted sesame seeds, for garnish

INSTRUCTIONS

In a small bowl, whisk together the vegetable broth, hoisin sauce, soy sauce and cornstarch. Set the mixture aside.

Place a large sauté pan or wok over medium-low heat. Add 2 tablespoons olive oil and and heat it for 1 minute. Add the garlic and ginger and cook for 2 minutes, stirring constantly.

Add the shrimp to the pan and cook, stirring as needed, until the shrimp are cooked throughout and pink on all sides, about 3 minutes. Season the shrimp with salt and pepper and then transfer them to a bowl, leaving any liquid in the pan.

Increase the heat to medium. Add the remaining 1 Tablespoon of olive oil to the pan, then add the bell pepper, carrots, red onions and snow peas and cook, stirring constantly, for 3 to 4 minutes until the vegetables are crisp but tender. Add the prepared sauce and cook, stirring constantly, for 2 minutes until the sauce thickens slightly. Return the shrimp to the pan, stirring to combine, then add the zucchini noodles and cook, tossing to coat, for 1 minute.

Transfer the stir-fry to serving plates, garnish with toasted sesame seeds and serve immediately.

https://www.justataste.com/asian-zucchini-noodle-stirfry-shrimp-recipe/

 

 

 

 

Summer Fresh Corn and Zucchini Chowder

 

Yield: 6-8

 

INGREDIENTS

1 Tbsp. butter

2 strips bacon, chopped

1 cup chopped yellow onion, about 1/2 large onion

2 celery ribs, chopped (1/3 cup)

1 medium carrot, peeled + chopped (1/2 cup)

2 garlic cloves, minced

1/2 tsp. dried thyme

2 medium (1 lb.) russet potatoes, peeled, diced into 1/2-inch cubes

4 cups water (or veggie stock)

1 bay leaf

4 ears of sweet fresh corn, husk + silk removed and kernels cut from cob (2 3/4 cup corn)

1 medium zucchini, diced into 1/2-inch cubes, (1 1/2 cups)

1 cup half and half

salt and fresh ground black pepper

chopped fresh parsley, to garnish

cayenne pepper, to serve, optional

 

INSTRUCTIONS

In a large heavy-duty bottom stockpot or dutch oven, melt butter over medium heat. Add bacon and cook until bacon renders its fat and begins to brown, about 3-4 minutes.

Add onion, celery, carrots, garlic, and thyme; cook until vegetables begin to soften, stirring couple times, about 5 minutes.

Add potatoes, water, and bay leaf. Raise the heat to medium high and bring to a simmer, then lower the heat back to medium and simmer for 8-10 minutes or until the potatoes are halfway cooked.

Add zucchini and corn; season with salt and pepper, to taste, and simmer for additional 8-12 minutes or until the vegetables are completely tender.

Discard the bay leaf and then transfer 2 cups of chowder to a food processor or blender; puree until smooth. Stir the mixture back into the pot. Add half and half and cook just until heated through. Taste for salt and pepper.

Serve garnished with fresh chopped parsley and sprinkle of cayenne pepper, optional.

https://www.littlebroken.com/summer-fresh-corn-and-zucchini-chowder/

 

 

Pluot and Apple Chutney

 

Ingredients 

1 medium yellow onion, finely chopped

1 tablespoon olive oil

Pinch of salt

4 medium garlic cloves, minced

1 tablespoon finely grated ginger root

¼ cup ruby port

¾ cup Zante raisins (sometimes called “currants”)

½ cup dried red currants

3 pounds of pluots and/or plums, any variety, pitted and quartered (or cut into eighths, if they're large)

1 lb. peeled, cored and sliced apples (weighed after trimming)

1 cup light brown sugar

1 teaspoon aniseed, lightly crushed

1/2 teaspoon yellow mustard seeds, lightly crushed

1/8 teaspoon ground coriander

1/8 teaspoon mace

1 teaspoon kosher salt

1 cup white wine vinegar

1/4 teaspoon freshly ground green or black pepper

 

Directions

In a heavy, non-reactive saucepan cook the onion in the oil with a pinch of salt until translucent. Add the ginger and cook for a minute more; then, add the garlic and cook for another minute, stirring frequently.

Deglaze the pan with the port. Add the currants, pluots, apples, sugar, spices (except the pepper) and salt, with about a quarter cup of vinegar.

Cook over medium heat, stirring constantly. After a few minutes, add another ¼ cup of vinegar and continue to stir. As the mixture reaches a boil, add the remaining ½ cup of vinegar; stir well to blend. 

Reduce to a simmer, stirring occasionally as the mixture thickens, for about 20 to 30 minutes. Stir in the freshly ground pepper.

If processing for shelf stability, pour into sterilized jars and process according to the manufacturer's instructions for 10 minutes in a boiling water bath.

 

https://food52.com/recipes/6426-pluot-or-plum-and-apple-chutney

 

 

 

 

 

GINGER APPLE SMOOTHIE

½-inch cube of fresh ginger

1 small apple

1 banana

Juice of one lime

Ice, optional

 

Add ginger, apple, lime juice and banana to a blender and pulse until smooth. Add water or ice cubes to obtain the desired consistency.

 

https://www.eatwell101.com/apple-ginger-banana-smoothie-recipe

 

 

 

Extras

 

 

 

 

Roasted Eggplant with Zaatar

 

Yield: 2

 

ingredients

1 globe eggplant ( about 1– 1 ⅛  lb)

1 ½ tablespoons olive oil

1 tablespoon zataar spice mix- or see notes

¼ teaspoon salt, more to taste

1 fat garlic clove

Served with:

2 cups cooked rice or grains ( freekeh, farro, quinoa)

1–2 cups fresh chopped veggies- tomato, cucumber, radish, grated carrot or beets

your choice of tahini sauce, plain yogurt, or tzatziki

other options- Italian parsley, kalamata olives, aleppo chili flakes, feta or goat cheese crumbles

 

instructions

Preheat oven to 400F

Slice Eggplant in half, then slice deeply at a diagonal at one inch intervals -“crosshatching”( see photos above) careful not to cut through skin.

Season each side with ⅛ teaspoon kosher salt, sprinkling it into the slices if possible.

Mix oil, spices, garlic together in a bowl to make a paste. Brush or spoon the entire contents over the eggplant and place on a sheet pan in the oven and bake for 1 hour rotating halfway through. After an hour, pierce with a fork and if they are very tender and juicy, they are are done. Bigger eggplants may take longer.

In the mean time, cook the grain and chop or prep any other veggies.

When the eggplant is done, assemble the plates, topping the warm rice or grain with the roasted eggplant, then surround with fresh veggies and drizzle with tahini sauce, yogurt or tzatziki- or you could simply season the fresh veggies and rice with salt, lemon and olive oil. Add olives or cheese if you wish. Sprinkle with fresh Italian parsley. Enjoy!

 

https://www.feastingathome.com/zaatar-roasted-eggplant/

 

GREEK SALAD WITH ROASTED GARLIC SALAD DRESSING

 

YIELD: 4 SERVINGS

Bottom of Form

PREP TIME10 minutes

TOTAL TIME10 minutes

INGREDIENTS

For Greek Salad:

6 cups leaf lettuce, torn into bite size pieces

1 cucumber, sliced

1 cup grape tomatoes, sliced

1/4 cup red onion, sliced thinly

1/3 cup Kalamata olives

1/2 cup Feta cheese, crumbled

FOR ROASTED GARLIC SALAD DRESSING

8 cloves roasted garlic

3 tablespoons red wine vinegar

1 tablespoon fresh lemon juice

1 tablespoon dijon mustard

1 tablespoon honey

1 teaspoon Italian seasoning

1/2 teaspoon salt

1/4 teaspoon fresh ground pepper

1/2 cup olive oil

1/2 cup mayonnaise

 

https://www.missinthekitchen.com/greek-salad-with-roasted-garlic-salad-dressing/

 

 

 

How to Roast Garlic

 

An easy recipe for how to roast garlic in the oven. Mash roasted garlic cloves and add to potatoes, soups, and salad dressings or spread directly on bread.

 

 

 Prep Time 5 minutes

 Cook Time 30 minutes

 Total Time 35 minutes

 Servings 6 servings

 Calories 32 kcal

Ingredients

1 or more heads of garlic

olive oil

Instructions

To roast whole garlic bulbs:

Preheat oven to 400 degrees. Remove outer papery layers of garlic bulb, leaving the skins in tact and cloves attached.

Using a sharp knife, trim about 1/4 inch to a 1/2 inch off the top of the bulb to expose the cloves. 

Drizzle with olive oil (I like about 2 tablespoons olive oil per head of garlic). 

Wrap the individual heads of garlic tightly in foil and place on a baking sheet. Or, place the individual heads in a muffin tin and wrap tightly in foil.

Bake for 30 to 40 minutes, checking the cloves at 30 minutes. The roasted garlic is done when it caramelized in color and the cloves are very soft and can be pieced easily with a knife. 

You can continue roasting the garlic longer if desired, until deeper in color, checking every 10 minutes.

The roasted garlic can be eaten plain, straight out of the head, or mashed and spread on bread or added to many dishes including mashed potatoes, hummus, soups, tapenade, or salad dressings.

To roast peeled garlic cloves:

Preheat oven to 400 degrees. Line a baking dish or pie plate with foil.

Arrange peeled garlic cloves in the middle of the foil and drizzle completely with olive oil. 

Wrap the foil tightly to make a packet and roast 30 to 40 minutes, until golden in color and completely softened.

 

https://www.culinaryhill.com/how-to-roast-garlic/

 

 

 

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