This Week's Healthy Recipes

September 20, 2019

Meal 1

 

 

 

Vegan Cobb Salad

INGREDIENTS

12 cups baby spinach, spring mix or chopped romaine

3 cups cooked chickpeas (about 2 15 oz cans)

1 cup grape tomatoes, halved

1 large cucumber, sliced or chopped

1 cup grated carrots

1/2 cup corn

1/2 cup red onion, chopped

6 slices cooked tempeh bacon, sliced

1–2 avocados, sliced

1/2 cup dairy-free cheese (optional)

Fresh dill (optional)

Red Wine Vinaigrette:

1/3 cup red wine vinegar

1 Tablespoon Dijon mustard

1 teaspoon maple syrup

1 teaspoon minced garlic

3/4 teaspoon sea salt

1/2 teaspoon black pepper

 1/2 cup extra virgin olive oil

INSTRUCTIONS

Make the dressing by whisking together all the ingredients in a small bowl or glass jar.

Cook tempeh bacon according to package instructions, if you haven’t already.

Divide the greens among 4 containers if you’re
making this for meal prep. Arrange equal portions
of chickpeas, tomatoes, cucumber, carrots, corn, red onion, tempeh bacon and cheese on top of the greens.

Just before serving, top salad with avocado and 2-3 Tablespoons of the red wine vinaigrette or your favorite dressing. Garnish with fresh dill, if using.

For mason jar salads: Add 2-3 Tablespoons of dressing to a wide-mouth quart size mason jar. Add ingredients in the following order: onion, carrots, cucumber, chickpeas, corn and tempeh bacon. Add greens and top with cheese. When ready to serve, shake mason jar and dump contents into a bowl. Top with avocado and garnish with fresh dill, if using.

 

https://www.eatingbirdfood.com/vegan-cobb-salad/

 

 

Pickled Cucumber, Red Onion, and Radishes

 

Makes about 4 cups

 

1 English cucumber, sliced into 1/4-inch-thick rounds 

1 small red onion, sliced into 1/8-inch-thick rounds 

8 radishes, sliced into 1/8-inch-thick rounds 

1/4 cup coarse salt 

2 cups cider vinegar 

1 cup sugar 

1 tablespoon whole black peppercorns 

2 teaspoons mustard seeds 

2 teaspoons whole coriander seeds

 

DIRECTIONS 

1. Toss vegetables with 2 tablespoons salt in a large colander set over a bowl, and refrigerate for 1 hour. Rinse well, pat dry, and place vegetables in a clean glass jar or glass bowl. Bring remaining 2 tablespoons salt, the vinegar, sugar, peppercorns, mustard and coriander seeds to a simmer in a small saucepan over medium heat. Simmer for 5 minutes. Pour over vegetables, and let cool for 1 hour. Cover, and refrigerate overnight or up to 3 weeks.

https://www.marthastewart.com/315115/pickled-cucumber-red-onion-and-radishes

 

 

 

Peach & Tomato Salad

 

Total: 30 mins

Servings: 12

 

Ingredients

½ cup balsamic vinegar

¼ cup olive oil

1 tablespoon honey

½ teaspoon salt

½ teaspoon black pepper

6 medium ripe peaches (about 2 lb.), pitted and cut into wedges

2 pounds tomatoes, cut into wedges (about 4 medium tomatoes) and/or cherry tomatoes, halved

1 cup thinly sliced red onion 

1 cup crumbled feta cheese

1 cup pecan halves, toasted

½ cup torn fresh basil

Directions

Step 1

In an extra-large bowl whisk together vinegar, oil, honey, salt and black pepper. Add peaches, tomatoes, red onion, cheese, and pecans; toss to coat. Top with basil. Serve immediately. 

Per Serving:

192 calories, (3 g saturated fat, 2 g polyunsaturated fat, 7 g monounsaturated fat), 11 mg cholesterol, 219 mg sodium, 16 g carbohydrates, 3 g fiber, 13 g sugar, 4 g protein.

 

https://www.bhg.com/recipe/peach-tomato-salad/

 

 

 

Healthy Poached Pears with Banana Ice Cream

Top of Form

Ingredients

3 bartlett pears, peeled & sliced

1 tbs butter

1/2 tsp vanilla extract

cinnamon to taste

1 1/2 frozen, ripe bananas

Instructions

In a saucepan over medium heat, melt butter.

Add pears & cinnamon.

Stir occasionally and cook until soft.

Remove from heat & stir in vanilla.

For the ice cream: Blend frozen bananas in a food processor until it reaches smooth, soft serve consistency. Serve over warm pears.

 

https://www.thatfitfam.com/healthy-poached-pears-banana-ice-cream/

 

 

Meal 2

 

 

 

Caramelized Onion ‘n’ Pear Pizza

 

Ingredients

1 large red onion, sliced and separated into rings

3 tablespoons butter

3 tablespoons sugar

1 prebaked 12-inch pizza crust

2 medium pears, peeled and sliced

1 cup shredded part-skim mozzarella cheese

1/4 cup crumbled Gorgonzola cheese

2 cups ready-to-serve salad greens

1 large tomato, sliced

1/3 cup blue cheese salad dressing

1/4 cup chopped hazelnuts

Directions

In a large skillet, saute onion in butter until tender. Add sugar; cook and stir over medium heat for 5-10 minutes or until onions are caramelized.

Place crust on an ungreased 12-in. pizza pan; spread with onion to within 1 in. of edges. Layer with pears and cheeses. Bake at 450° for 5-8 minutes or until cheese is melted. Top with greens and tomato. Drizzle with dressing. Sprinkle with hazelnuts.

Nutrition Facts

1 slice: 348 calories, 18g fat (6g saturated fat), 25mg cholesterol, 537mg sodium, 38g carbohydrate (12g sugars, 2g fiber), 11g protein.

 

https://www.tasteofhome.com/recipes/caramelized-onion-n-pear-pizza/

 

 

 

Radish Cucumber Salad

 

Prep Time: 10 min

Total Time: 10 min

Yield: Serves 2 - 3

INGREDIENTS

1 cucumber (about 2 cups), thinly sliced and cut in half

1 bunch radishes (about 2 cups), thinly sliced and cut in half

1/8 red onion (about 1/4 cup), finely diced

3 tablespoons fresh dill

1 can (14oz) chickpeas, drained and rinsed

1 – 2 tablespoons olive oil

4 tablespoons apple cider vinegar

1/2 teaspoon mineral salt, or to taste

freshly cracked pepper, to taste

 

INSTRUCTIONS

Prep: Wash the cucumber and radishes. Cut the end off and thinly slice. Cut the larger pieces in half for easier eating. Dice the red onion, and drain and rinse the chickpeas.

Assemble: In a large mixing bowl, add the cucumber, radish, chickpea, dill, apple cider vinegar, oil, salt and pepper, toss well to coat. Season with more dill, salt and pepper to taste.

Serves 3, or 6 as a side

https://simple-veganista.com/radish-and-cucumber-salad/

 

 

Apple and Tomato Chutney

 

Prep 30 m

Cook 3 h 30 m

Ready In 4 h

Ingredients

2 pounds apples - peeled, cored and sliced

2 cups water

1 tablespoon mustard seed

2 pounds tomatoes, sliced

2 large onions, chopped

1 clove garlic, chopped

 

1/2 cup sultana raisins

3/4 cup white sugar

5 teaspoons curry powder

1 teaspoon cayenne pepper

4 teaspoons salt

2 1/2 cups malt vinegar

Directions

Place apples and water in a large saucepan. Bring to a boil, reduce heat, and cook 25 minutes, or until apples are tender, stirring occasionally. Add more water as necessary to keep the apples simmering.

Wrap mustard seed in cheesecloth, and place with apples. Mix tomatoes, onions, garlic, sultanas, sugar, curry powder, cayenne pepper, salt and vinegar into saucepan. Stir until sugar has dissolved.

Bring the mixture to a boil. Reduce heat, and simmer 3 hours, stirring occasionally, until a thick chutney remains. Remove and discard wrapped mustard seed. Seal chutney in sterile containers until serving.

https://www.allrecipes.com/recipe/22505/apple-and-tomato-chutney/

 

 

 

 

Apple Pie Banana Bread

Prep Time

20 mins

Cook Time

40 mins

 

Sweet banana bread meets apple pie and makes the best fall dessert!

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

 

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

 

 

Meal 3

 

 

 

Super Quick and Healthy Spicy Shrimp with Apple Salsa on Crisp Lettuce Wraps

 

Makes 2-3 Servings

For the salsa:

 

1 large apple, chopped into small cubes

10 cherry tomatoes, chopped

1 small red onion, finely diced

1 small bunch of cilantro or parsley, chopped + a bit more to garnish

1 Tbsp avocado oil

juice from fresh 1 lime + a few thin slices to garnish

sea salt and pepper to taste

Spicy Shrimp:

10 oz fresh shrimp, peeled

1 tsp cumin

1 tsp chili powder

1 tsp smoked paprika

1/2 tsp salt

1/2 tsp pepper

1 Tbsp olive oil

10 big Romaine lettuce leaves

1 avocado, diced to garnish

 

Instructions:

1. Make the salsa first, by gently combining all the salsa ingredients together in a bowl.

2. In another bowl, mix the cumin, chili powder, paprika, salt, pepper and coat the shrimp with this seasoning mix.

3. Heat a skillet over medium-high heat with 1 Tbsp of oil. Once hot, add the shrimp to the skillet and sear on both sides for about 2-3 minutes, until cooked through.

4. To assemble the wraps, add one spoonful of salsa to each romaine leaf, diced avocado, a few shrimp and a bit of cilantro/parsley on top.

https://cleanfoodcrush.com/super-healthy-shrimp-lettuce-wraps/

 

 

 

 

 

summer panzanella salad recipe

Prep Time: 15

Cook Time: 10

Total Time: 25 minutes

Yield: 6 

ingredients

2-3 tablespoons olive oil

1 fat garlic clove, smashed

4 cups French bread, focaccia country bread, or crusty sourdough, cut into 1-inch cubes. Day old, even better! 

1 ½  pounds vine-ripened tomatoes, cut into wedges or bite sized pieces ( about 2 cups) 

1 medium hothouse cucumber, unpeeled, sliced to 1/2-inch thick half moons

1 bunch radishes, sliced ( or sub 1 bell pepper)

¼  of a red onion, very thinly sliced

20 basil leaves, torn 

Dressing

3 tablespoons Red Wine or Champagne vinegar

1 tablespoon lemon juice

⅓-½  cup good olive oil

1 finely minced garlic clove (optional) 

salt and pepper to taste

instructions

Heat olive oil in an extra large skillet over med-low heat. Add the smashed garlic clove and swirl the oil around with it for 1-2 minutes until fragrant and the garlic is golden. Remove the garlic from the pan and add the cubes of bread tossing to coat well. Season the bread with salt and pepper.  Toast the bread in the delicious smelling garlic oil, stirring often for about 10 minutes until beautifully golden.

While the bread is toasting in the pan, prep the veggies and place in a large serving bowl.

When the bread is golden and crispy let it cool for a few minutes, then add it to the bowl.

Drizzle the salad with  olive oil, vinegar, lemon, garlic and sprinkle with salt and pepper. Toss until well combine. Taste, adjust salt, and add a bit more olive oil if necessary.

Let this stand 15-20 minutes before serving.  Right before serving toss in the torn basil leaves.

https://www.feastingathome.com/summer-panzanella-salad/

 

 

 

 

Grilled Peach & Heirloom Tomato Salad with Burrata

 

SERVING SIZE

2-4

INGREDIENTS

4 Heirloom tomatoes, sliced and cut into wedges 

2 tablespoons red onion or shallot, minced 

1/4 cup fresh basil leaves, coarsely torn, plus more for garnish 

3-4 tablespoons olive oil 

1/2 teaspoon sea salt , plus more for garnish 

1/8 teaspoon fresh cracked pepper, plus more for garnish 

4-5 peaches, sliced into wedges 

1-2 balls burrata cheese 

1/2 cup balsamic vinegar

INSTRUCTIONS

In a small skillet, add the balsamic vinegar and bring it to a boil on medium-high heat. Once boiling, lower the heat to low and simmer until the vinegar is reduced by half, about 10-15 minutes. Let cool completely and set aside.

In a medium bowl, slice the heirloom tomatoes and cut some into wedges. Add the minced red onion, the basil, 2 tablespoons olive oil, 1/2 teaspoon sea salt and a pinch of fresh pepper. Let sit aside to let the tomatoes release their natural juices.

In a separate bowl, slice the peaches into 1/2 inch wedges and place them in the bowl and toss them with 1 tablespoon olive oil until well coated.

Heat a grill pan on medium high heat, once the pan is hot place a few of the peaches, cut side down, on the grill pan and sere until a nice caramelized mark is on each peach, about 1-2 minutes. Turn the peaches over to the other side and repeat. Do this same process with all the sliced peaches until they are all grilled. 

Add the grilled peaches to the tomatoes and toss until combined. 

Place the peach and tomato mixture on serving plates and top with a big scoop of burrata cheese in the center. Garnish with more basil leaves, a sprinkle of sea salt and pepper. 

Finish the salad off by drizzling over the natural tomato juices and a drizzle of balsamic reduction. 

https://www.farmfreshtoyou.com/recipes/745/grilled-peach---heirloom-tomato-salad-with-burrata-

 

 

 

Apple-Pear Oatmeal Smoothie (aka the "apple pie" smoothie)

 

Ingredients

½ cup old-fashioned oats

1 cup plain Greek yogurt

1 medium apple, cored and chopped

1 medium pear, cored and chopped

¼ cup milk, plus more as needed (whichever type you prefer)

¼ tsp. ground cinnamon

pinch of ground nutmeg

¼ tsp. pure vanilla extract

1 cup ice cubes

Directions

 

Place oats in blender. Process until finely chopped.

Add the rest of the ingredients, starting with just ¼ cup of milk. Puree until smooth, about 2 minutes, adding more milk by the tablespoon as needed to reach desired consistency. Top with a sprinkle of cinnamon, if desired.

 

https://kristineskitchenblog.com/apple-pear-oatmeal-smoothie-aka-apple-pie-smoothie/

 

 

Extras

 

 

 

Tomato and Cucumber Sandwiches with Herbed Feta Butter

 

Yield: 16

 

INGREDIENTS

1/2 small red onion

4 oz. (reduced-fat) Neufchâtel cream cheese

4 tbsp. butter

c. crumbled feta cheese

2 tbsp. minced fresh mint leaves

2 tbsp. minced fresh chives

16 slice very thin white or wheat bread

2 very ripe plum tomatoes

1/2 medium English (seedless) cucumber

Salt to taste

1 c. radish, garlic, or other spicy sprouts

 

DIRECTIONS

Rinse onion slices beneath cold running water for 30 seconds (to remove sharp onion flavor); drain, pat dry with paper towels, and set aside.

Combine cream cheese, butter, feta, mint, and chives in a bowl; set aside.

Using a 2 1/2-inch round biscuit cutter, cut bread slices into rounds. Spread cheese mixture on bread rounds. Place chopped tomatoes on 8 bread rounds. Arrange 2 to 3 overlapping cucumber slices on remaining bread rounds. Sprinkle with salt. Top sandwiches with a small amount of sliced onion and sprouts. Arrange on serving platter.

 

https://www.delish.com/cooking/recipe-ideas/recipes/a2811/tomato-cucumber-sandwiches-recipes/

 


 

 

Cold Tomato-Cucumber Soup With Basil

 

Yield: 4 servings

 

INGREDIENTS

 

1 long European or 4 Persian cucumbers, peeled and coarsely chopped

1 ½ pounds ripe tomatoes, quartered

2 slices onion, rinsed

2 large garlic cloves, halved, green germs removed

2 tablespoons sherry vinegar

2 tablespoons extra virgin olive oil

 Salt to taste

 Slivered fresh basil leaves or very small whole basil leaves for garnish

Preparation


Working in two batches, blend all of the ingredients except the basil leaves in a blender for two minutes or longer until smooth and frothy. Transfer to a bowl or container (a metal bowl is the most efficient for chilling), and chill for at least two hours before eating. Garnish each bowl or glass with slivered or very small whole basil leaves.

 

https://cooking.nytimes.com/recipes/1013748-tomato-cucumber-soup-with-basil

 

 

 

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