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This week's Healthy Recipes

Meal 1

This recipe is one of my favorite dishes because it is versatile. I personally prefer using Classico Garden Veggie Sauce. In a pinch, everything can be added to a crock pot without doing the saute prior. The saute certainly adds depth of flavor. I also tear up kale and add it. It holds up during the length of cook time exceptionally well. I have chopped up the stalk and added but be sure to make them small pieces so they cook good. 2 leaves of kale per chicken is my usual ratio. Can be served over anything, rice, pasta, quinoa, egg noodles etc.. Slow Cooker Chicken Cacciatore This slow cooker chicken cacciatore is tender chicken thighs that are cooked in the crock pot with peppers, mushrooms and olives. An easy Italian dinner that's perfect served over pasta! Course Main Cuisine Italian Keyword crock pot chicken cacciatore, slow cooker chicken cacciatore Prep Time 15 minutes Cook Time 4 hours Total Time 4 hours 15 minutes Servings 6 Calories 384kcal Author Sara Welch Ingredients 6 bone in skin on chicken thighs 1 tablespoon olive oil salt and pepper to taste 8 ounces sliced mushrooms 1 1/2 teaspoons minced garlic 1/2 cup onion thinly sliced 1 green bell pepper cut into 1/2 inch pieces 1 red bell pepper cut into 1/2 inch pieces 1/2 teaspoon Italian seasoning 1 24 ounce jar marinara sauce 1/2 cup pitted kalamata olives 2 tablespoons chopped parsley Instructions Heat the olive oil in a large pan over medium high heat. Season the chicken on both sides with salt and pepper. Cook the chicken for 4-5 minutes per side, or until golden brown. Remove the chicken from the pan and place it in the slow cooker. Add the mushrooms to the pan and cook for 4-5 minutes or until tender. Add the garlic to the pan and cook for 30 seconds. Place the mushroom mixture, onion, bell peppers, Italian seasoning and marinara sauce in the slow cooker. Gently toss all the ingredients together. Cover and cook on LOW for 6-8 hours or HIGH for 3-4 hours. Remove the cover and stir in the olives. Sprinkle the parsley over the top and serve. Notes The chicken will release liquid as it cooks, which will thin out the sauce. If you feel like your sauce is too thin, you can thicken it up by uncovering the slow cooker and running it for 20 minutes on high heat. Nutrition Calories: 384kcal | Carbohydrates: 10g | Protein: 26g | Fat: 16g | Saturated Fat: 6g | Cholesterol: 141mg | Sodium: 708mg | Potassium: 853mg | Fiber: 2g | Sugar: 6g | Vitamin A: 675IU | Vitamin C: 26.1mg | Calcium: 35mg | Iron: 2.5mg Cucumber Tomato Salad Prep Time: 10 mins Total Time: 10 mins Cucumber Tomato Salad is a light and refreshing side dish for any meal. Course: Salad Servings: 6 -8 servings Calories: 94 kcal Ingredients 1 1/2 pounds tomatoes diced, about 2 cups worth 1 large English cucumber peeled, halved, and thinly sliced, about 2 cups worth 1/4 small red onion sliced thin, about 1/3 cup's worth 5 large basil leaves thinly sliced 3 tablespoons light flavored olive oil 1 1/2 tablespoons balsamic vinegar 1 teaspoon sugar 1/2 teaspoon kosher salt 1/4 teaspoon freshly ground black pepper Instructions Combine the tomatoes, cucumbers, onions (if desired), and basil in a bowl. Drizzle with olive oil and vinegar. Sprinkle with sugar, salt, and pepper. Stir well to coat. Serve immediately or cover and refrigerate until ready to serve. Enjoy! Notes Feel free to use a mix of whichever tomatoes you like best. I've used just about every kind of tomato and they all work well. This salad will keep nicely in the refrigerator for up to 24 hours. Cucumber Tomato Salad Recipe: Honey Poached Pears Preparation time: 5 min Cooking time: 30 min Yields: 4 servings Notes: Firm, dense pears are best for poaching, such as Bosc, Bartlett, or Asian varieties. Feel free to add more spices like allspice berries, star anise, or nutmeg—just think of winter spices you’d put in pumpkin pie or apple cider. I also threw in leftover cranberries towards the end of cooking for extra punch. Ingredients 2 to 4 ripe pears (depending on size); peeled, cored & quartered 3/4 c honey (I’m lucky to have honey my in-laws farmed themselves.) 1 knob ginger, sliced 2 whole cloves 1 cinnamon stick Instructions Combine pears and honey in a medium saucepan, and add just enough water to cover fruit. Heat over medium-high heat, stirring occasionally, until honey and water have incorporated. Add ginger, cloves, and cinnamon. Cover, reduce, and simmer until pears are soft and can easily be pierced with a knife, approx 30 min. Store pears with poaching liquid in airtight container in fridge. Meal 2

Mint Apple And Pear Stuffed Chicken Just messing around with ingredients at home and made something delicious! Ingredients 1 packages Cream Cheese 1 tsp Garlic powder 2 tsp Honey 1 Chopped apple 1 Chopped pear 1/3 cup Water 1 pinch Salt 1 tsp Black pepper 4 Boneless chicken breasts 2 oz Chopped mint 4 slice Prosciutto 1 tsp Paprika 1 tbsp Olive oil Instructions Preheat oven to 350°F Combine cream cheese, honey, water, and garlic powder to small mixing bowl and mix until creamy. If you need more water add more a teaspoon at a time, or heat up the cream cheese for thirty seconds in microwave. Next add the chopped mint, apples, pears, garlic powder, salt, and pepper and mix together. Take your chicken and cut about a 1 inch thick cut through the middle of the thickest part of the chicken all the way to almost the end, leaving a nice pocket inside for the stuffing. Add the filling to the chicken. Make sure to pack the chicken as well as much as you can. The fruit inside will keep the meat moist throughout the baking. Coat the top of the breasts with olive oil, salt, and pepper. Then sear the chicken on the stove until lightly brown on both sides. After you've seared the chicken, take it off the stove and let cool for 3 minutes. Cover the chicken with the prosciutto. There's no need for more salt since the prosciutto provides plenty of that. Then close the ends where you cut the chicken with twine. Place in the oven in a baking dish for 20-25 minutes or until the temperature of the chicken is 165°F Fahrenheit. Remove from oven. Let stand for 5 minutes. Then slice and enjoy!

Fast and Easy Vegetable Saute Looking for a fresh way to cook your veggies? Try Foodal's super fast and easy saute with nutrient-packed ingredients to make a tasty and healthy dish. Servings 4 servings Prep Time 10 minutes Cook Time 10 minutes Ingredients 2 tablespoons olive oil 1 small onion chopped 4 cloves garlic minced 1 head broccoli chopped 1 bunch kale chopped 1 medium zucchini chopped 1/2 pint cherry tomatoes halved Salt and Pepper to taste Servings: 4 Instructions In a large skillet, heat the olive oil on medium heat. Add the onions and cook until softened, stirring frequently. Add the garlic and cook until fragrant, but not browned. Add the broccoli, kale, and zucchini. Stir frequently until the vegetables begin to soften. Add the cherry tomato halves and cook for another two minutes. Season to taste with salt and pepper. Serve while still warm. Chickpea Kale Salad Sauté This Chickpea Kale Salad Sauté is easy to prepare and packed with nutrition. 10g fiber, 15g protein, 359% RDV of Vitamin A, 245% Vitamin C & 26% Iron. Course: Main Dish, Side Dish Cuisine: Cheap Vegan Recipes, Gluten Free, Mediterranean, Oil Free, Soy Free, Vegan, Weight Loss Meal: Dinner, Lunch Servings: 4 servings Prep Time: 10 minutes Cook Time: 20 minutes Ingredients 1/2 cup vegetable broth 1 lb kale chopped, stems removed 1 cup mushrooms sliced 1 can garbanzo beans 15 oz, drained and rinsed 1 cup grape tomatoes or cherry tomatoes, halved 1 tbsp balsamic vinegar 1/2 tbsp garlic cloves minced (2 cloves) 1 tsp dried rosemary Instructions Ingredient Prep Drain and rinse the garbanzo beans, slice the mushrooms, chop the kale, halve the grape or cherry tomatoes. Let's Cook Heat the vegetable broth over medium heat in a deep skillet. Add minced garlic, kale and mushrooms to the skillet and cook until veggies are tender. Add more broth if needed. Add tomatoes, balsamic and rosemary. Cook until tomatoes are soft. Serve and top with salt and pepper to taste. Recipe Notes Serving size is about 1 1/2 cups. You can serve this with roasted potatoes, quinoa, rice, spaghetti squash or another of your favorite side dishes. Banana Apple Pear Smoothie Ingredients 1 Apple 1 Banana 1/2 Pear 1 cup Yogurt 1 cup water 2 handfuls ice Instructions Add ingredients in blender and blend away. (Blendtec blender smoothie option, 45sec) Apple, Pear, and Banana Green Smoothie Don’t even bother peeling and coring the apples and pears. Just throw everything in the blender! Hands-on: 5 minutes Total: 5 minutes Difficulty: Easy Serves: 2 Ingredients 1 large ripe pear, quartered 1 medium sweet apple, quartered 2 medium frozen bananas, peeled 1 cup mixed fresh greens (such as collard greens, kale, or spinach) 2 cups water 1–2 cups ice cubes Step 1 Combine all the ingredients in a blender and blend until smooth. Serve immediately.

Meal 3

Roasted Peppers Stuffed with Kale & Rice Cook time: 40 m Ready In: 1 h Recipe By: Marie Simmons “You can vary the filling by substituting robust mustard greens or collards, or milder greens, such as spinach, escarole or Swiss chard. (Cook the greens until just tender in Step 2.)” Ingredients Peppers 3 medium red bell peppers 1 tablespoon extra-virgin olive oil ¼ teaspoon salt Freshly ground pepper, to taste Filling 8 ounces kale, (6 cups lightly packed), trimmed 1 tablespoon extra-virgin olive oil 1 medium onion, chopped ½ cup chopped red bell pepper 2 cloves garlic, minced ¾ cup cooked short-grain brown rice, (see Tip) ½ cup freshly grated Parmesan cheese ¼ cup toasted pine nuts, divided (see Tip) 1 tablespoon lemon juice ¼ teaspoon salt Freshly ground pepper, to taste Directions 1 To prepare peppers: Preheat oven to 400°F. Halve peppers lengthwise through the stems, leaving them attached. Remove the seeds. Lightly brush the peppers outside and inside with oil; sprinkle the insides with salt and pepper. Place, cut-side down, in a 9-by-13-inch baking dish. Bake until peppers are just tender, 10 to 15 minutes. Let cool slightly. Turn cut-side up. 2 To prepare filling: Bring 2 cups salted water to a boil in a large wide pan. Stir in kale, cover and cook until tender, 10 to 12 minutes. Drain, rinse under cold water; squeeze dry. Finely chop. 3 Heat oil in a large nonstick skillet over medium heat. Add onion and chopped bell pepper; cook, stirring often, until onion is golden, 6 to 8 minutes. Add garlic and cook, stirring, for 30 seconds. Stir in the kale. Remove from the heat and let cool slightly. Stir in rice, Parmesan, 2 tablespoons pine nuts and lemon juice. Season with salt and pepper. Divide the filling among the pepper halves. Sprinkle with the remaining 2 tablespoons pine nuts. 4 Add 2 tablespoons water to the baking dish. Cover the peppers with foil and bake until heated through, 15 to 20 minutes. Uncover and bake for 5 minutes more. Serve hot. Make Ahead Tip: Prepare through step 3, cover and refrigerate for up to 2 days. Tips: To cook brown rice: Place 1 cup brown rice, 2½ cups water and a pinch of salt, if desired, in a medium saucepan; bring to a simmer. Cover; cook over low heat until rice is tender and most of the liquid has been absorbed, 45 to 50 minutes. Makes 3 cups. To toast pine nuts: Heat a small dry skillet over medium-low heat. Add pine nuts and cook, stirring constantly, until golden and fragrant, 2 to 3 minutes. (Or spread in a small baking pan and bake at 400°F for about 5 minutes.) Quinoa Greek Salad Lettuce Wraps Greek quinoa salad served in crisp lettuce cups. Great served as a lunch entree, meatless meal, or appetizer/side alongside something off the grill. Quinoa salad adapted from [Bobby Flay|]. Yields: Serves 4 (plan on 2 cups per person or more) Ingredients For the Vinaigrette: 1 ½ tablespoons freshly squeezed lemon juice ½ tablespoon red wine vinegar ¼ teaspoon dried oregano 1 teaspoon minced garlic 2 tablespoons extra virgin olive oil kosher salt and black pepper, to taste For the Quinoa: ½ cup quinoa, rinsed and drained kosher salt and pepper 1 cup grape tomatoes, halved ½ cup pitted kalamata olives, roughly chopped ½ cup red onion, finely chopped 1 cup cucumber, chopped 1 pepperoncini pepper, stem removed and finely chopped (optional) crumbled feta cheese, for sprinkling on top romaine lettuce hearts, leaves separated to make long, narrow lettuce cups Instructions In a small bowl, whisk together the lemon juice, vinegar, oregano, garlic, olive oil, and salt and pepper to taste. Cover and refrigerate. To a small saucepan over medium-high heat, add the rinsed quinoa, 1 cup of water, and salt and pepper. Cover and bring to a boil. Reduce heat to low and simmer the quinoa for12-15 minutes, until quinoa is cooked and water is absorbed. Remove from the heat, remove the the lid and fluff quinoa with a fork, allowing the quinoa to cool. In the meantime, add to a mixing bowl the tomatoes, olives, red onion, cucumber, and pepper (if using). Fold in the cooled quinoa. Drizzle with the prepared vinaigrette and toss to combine. Refrigerate the salad for at least one hour before serving. To assemble the lettuce wraps: just prior to serving, place the romaine lettuce cups onto a work surface. Using a small spoon, carefully scoop the Greek quinoa salad into the cups. Sprinkle each lettuce wrap with a generous amount of feta cheese. Transfer the lettuce wraps to a serving plate. Serve promptly. Recipe is easily doubled. Use-It-Up Vegan Apple Crumble Ingredients 8 medium apples, peeled (if desired) and sliced juice of one lemon 1/8 teaspoon cinnamon 1/8 teaspoon nutmeg 1/2 cup all-purpose flour 1/2 cup leftover almond pulp from making almond milk 1/4 cup rolled oats 1/2 cup brown sugar 1/2 cup coconut oil Instructions Preheat the oven to 350°F. Toss the apples in lemon juice, arrange in a 9-inch glass pie dish or square baking dish and sprinkle with cinnamon and nutmeg. Combine the flour, almond pulp if using, oats and brown sugar in a small bowl. Add coconut oil and use a fork to work it evenly into the dry mixture until the topping looks crumbly. Sprinkle onto the fruit. Bake for about 25 minutes until the topping is golden and the fruit is soft. Tofino Banana-Pear Muffins These simple muffins are a perfect canvas for any type of fruit - berries, chunked apples or peaches - everything goes with banana. Or go for chunkily chopped walnuts or a handful of chocolate chips. Plain, they are briliant split while still warm and smeared with peanut butter. If you use pears, don't bother peeling them - not only is it extra work, you lose a lot of the fiber and nutrients. Ingredients 2-3 large very ripe bananas 1/2-3/4 cup sugar, white or brown 2 large eggs 2-4 Tbsp. canola or olive oil 1 tsp. vanilla (if you have it) 1 1/2 cups all-purpose flour, or half all-purpose and half whole wheat 1 tsp. baking soda pinch salt 1 ripe pear, roughly chopped (don't bother peeling it) 1/2 cup chopped walnuts Directions Preheat oven to 375F. In a medium bowl, mash together the bananas, sugar, eggs, oil and vanilla with a potato masher or spatula until blended and the bananas are well mashed - don't worry about getting all the lumps out. Add the flour, baking soda and salt, and stir just until the batter starts coming together; add the pear and walnuts, or whatever additions you are using, and stir just until combined. Don't overmix, or your muffins could be tough. Spoon the batter into muffin tins that are lined with paper liners or sprayed with nonstick spray, filling them about 3/4 full. If you like, sprinkle the tops with coarse sugar. Bake for20-30 minutes, depending on the size of your muffins, until golden and the tops are springy to the touch.

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