This Week's Healthy Recipes

October 25, 2019

The TRick is finding Healthy recipes that are a TReat!  

It's right here for you.  Just Prep, Eat, and Enjoy!

 

 

 

Meal 1

 

Sautéed Rainbow Chard with Garlic and Lemon

https://www.foodandwine.com/recipes/sauteed-rainbow-chard-with-garlic-and-lemon

Yield Serves : 10

 

Ingredients

 1/2 cup extra-virgin olive oil

3 large garlic cloves,

 thinly slice 4 pounds rainbow or ruby chard—thick stems discarded, inner ribs removed and cut into 2-inch lengths, leaves cut into 2- inch ribbons

Salt and freshly ground pepper 1/2 teaspoon finely grated lemon zest

 

How to Make It

Step 1 In a large pot, heat 1/4 cup plus 2 tablespoons of the olive oil.

Stir in the garlic and cook over moderately high heat until lightly golden, about 1 minute.

Add the chard leaves in large handfuls, allowing each batch to wilt slightly before adding more.

 Season the chard with salt and pepper and cook, stirring, until the leaves are softened and most of the liquid has evaporated, about 8 minutes.

 Transfer the chard to a bowl. Wipe out the pot.

Step 2 Add the remaining 2 tablespoons of olive oil to the pot.

 Add the chard ribs and cook over moderately high heat, stirring occasionally, until crisp-tender, about 5 minutes.

Stir in the wilted chard leaves and season with salt and pepper.

Transfer to a bowl, sprinkle with the lemon zest and serve right away.

 

PREP 15 MINUTES

COOK 15 MINUTES

 YIELD 4 SERVINGS

Ingredients

1/2 cup pineapple juice

1/3 cup low sodium soy sauce

1/3 cup low sodium chicken stock

 1/3 cup hoisin sauce

1/2 cup brown sugar

1 Tablespoon minced fresh garlic

 2 teaspoons cornstarch

1 Tablespoon olive oil

8 boneless, skinless chicken thighs cut into 1-inch cubes

1 cup diced pineapple

1/2 cup roasted, salted cashews (optional)

Rice, for serving

 

1. In a medium saucepan, whisk together the pineapple juice, soy sauce, chicken stock, hoisin sauce, brown sugar, garlic and cornstarch. Bring the mixture to a boil and cook until the mixture has reduced to about 1 cup and is the consistency of thick syrup. Set the sauce aside.

2. Add the olive oil to a large nonstick skillet set over medium-high heat. Add the chicken to the pan and season it with salt and pepper. Cook the chicken, stirring, until it is no longer pink, about 5 minutes. Drain off any liquids then add the sauce to the pan and stir until combined. Add the pineapple and cashews and cook, stirring, for an additional 1 minute.

3. Serve the chicken atop a bed of rice.  For a bit more flair to your presentation, serve the chicken and rice inside a hollowed- out pineapple

 

 

 

Gingered Carrots

   ---https://www.epicurious.com/recipes/food/views/carrots-with-ginger-102449

 

YIELD

Makes 6 servings

INGREDIENTS

 

2 pounds carrots, peeled, cut diagonally into 1/4-inch-thick rounds

1 cup freshly squeezed orange juice

1/4 cup (1/2 stick) butter

2 tablespoons sugar

1 1/2 tablespoons grated peeled fresh ginger

2 tablespoons chopped fresh parsley

PREPARATION

 

Place carrots, orange juice, butter, sugar and ginger in large skillet over medium-high heat. Bring to boil; cover and cook 3 minutes. Uncover and simmer until liquid glazes carrots, about 10 minutes. Season to taste with salt and pepper. Sprinkle with chopped parsley.

 

 

 

Cinnamon Baked Pears (Vegan)

2 pears, washed, cut in half and cored

1 teaspoon cinnamon

1 teaspoon maple syrup

Pumpkin Spice Granola , for topping

Coconut cream , for topping

 

I N S T R U C T I O N S

 Preheat oven to 350 degrees.

Place cored pears on a baking sheet. If they aren't even, cut o a bit of the bottom of the pear so that it stands up straight.

Sprinkle evenly with cinnamon, and then with maple syrup.

Place in oven for 20 to 25 minutes to bake. Remove and allow to cool slightly.

Top with your favorite toppings and enjoy!

 

 

 

Meal 2

 

 

Roasted Delicata Squash

 

https://eating-made-easy.com/roasted-delicata-squash/

 

 

 

Print

Prep time

5 mins

Cook time

20 mins

Total time

25 mins

 

Ingredients

1 delicata squash

olive oil

salt

pepper

 

Instructions

Wash the outside, slice the squash into little rings.

Toss rings with olive oil and generous salt plus a pinch of pepper, and roast for 20-30 minutes at 425. Squash rings are done with edges are brown and seeds are crispy.

Eat the seeds along with the squash, or remove them after cooking and eat on their own (they taste like pumpkin seeds).

 

 

Bucatini with Swiss Chard and Garlicky Breadcrumbs

https://www.bonappetit.com/recipe/bucatini-with-swiss-chard-and-garlicky-breadcrumbs

 

 

4 servings

The noodles and chard are silky, which begs for the salty crunch of the breadcrumbs.

 

 

 

INGREDIENTS

5 tablespoons olive oil, divided, plus more for drizzling

4 garlic cloves, thinly sliced

⅓ cup panko (Japanese breadcrumbs)

Kosher salt, freshly ground pepper

12 ounces bucatini or spaghetti

5 oil-packed anchovy fillets, finely chopped

1 serrano chile, thinly sliced

1 bunch small Swiss chard, ribs and stems removed, leaves coarsely torn (about 5 cups)

3 tablespoons unsalted butter, cut into pieces

1 cup coarsely chopped mint

2 teaspoons finely grated lemon zest

2 teaspoons fresh lemon juice

Finely grated Pecorino (for serving)

 

RECIPE PREPARATION

Heat 2 Tbsp. oil in a small skillet over medium. Cook garlic, swirling in pan often, until golden and crisp, about 2 minutes. Transfer garlic to a small bowl with a slotted spoon.

Add panko to same skillet and cook, stirring often, until golden, about 5 minutes; season with salt and pepper. Transfer to bowl with garlic.

Cook pasta in a large pot of boiling salted water, stirring occasionally, until very al dente. Drain, reserving 1 cup pasta cooking liquid.

Meanwhile, heat 3 Tbsp. oil in a large skillet over medium. Cook anchovies, mashing with a wooden spoon, until only a few flecks remain, about 4 minutes. Add chile and Swiss chard and cook until Swiss chard is slightly wilted, about 1 minute.

Add butter, pasta, and ½ cup pasta cooking liquid to Swiss chard mixture and cook, tossing often with tongs and adding more pasta cooking liquid if sauce looks dry, until sauce is emulsified and coats pasta. Remove from heat and stir in mint, lemon zest, and lemon juice.

Divide pasta among bowls. Drizzle with oil; top with garlicky breadcrumbs and Pecorino.

Do Ahead: Garlicky breadcrumbs can be made 1 day ahead. Store airtight at room temperature.

 

 

Pomegranate & Pear Green Salad with Ginger Dressing

https://cookieandkate.com/pomegranate-pear-green-salad-with-ginger-dressing/print/31957/

Author: Cookie and Kate

Prep Time: 25 minutes

Cook Time: 5 minutes

Total Time: 30 minutes

Yield: 6 side salads 1x

Category: Salad

Method: By hand

Cuisine: American

★★★★★

5 from 22 reviews

This gorgeous green salad recipe is bursting with fresh pomegranate, Bartlett pear and Honeycrisp apple! This salad will brighten up your holiday table, and liven up a regular weeknight dinner. Recipe yields 4 to 6 side salads.

 

SCALE 1x2x3x

INGREDIENTS

Salad

1/2 cup raw pecans (halves or pieces)

5 ounces baby arugula

2 ounces (about 1/2 cup) goat cheese or feta, crumbled

1 large ripe Bartlett pear, thinly sliced

1 Honeycrisp or Gala apple, thinly sliced

Arils from 1 pomegranate

Ginger dressing

1/4 cup extra-virgin olive oil

1 tablespoon apple cider vinegar, to taste

1 tablespoon Dijon mustard

1 tablespoon maple syrup or honey

1 teaspoon finely grated fresh ginger

1/4 teaspoon fine sea salt

About 10 twists of freshly ground black pepper

INSTRUCTIONS

To toast the pecans, place them in a skillet over medium heat. Toast, stirring often, until they’re fragrant and starting to turn golden on the edges, about 4 to 5 minutes. Remove the pecans from the heat and roughly chop them (no need to chop if you started with pecan pieces). Set aside.

Arrange the arugula across a large serving platter (or bowl, but the salad looks prettiest on a platter). Sprinkle the chopped pecans and crumbled goat cheese over the arugula. Fan out your slices of pear and apple and arrange them across the salad in sections (see photos). Sprinkle all over with fresh pomegranate arils.

To prepare the dressing, combine all of the ingredients and whisk until blended. Taste, and if it isn’t quite zippy enough, add another teaspoon of vinegar.

Wait to dress the salad until you’re ready to serve (the dressing will wilt the greens over time). When you’re ready, drizzle the ginger dressing lightly all over the salad (you might not need all of it). Serve promptly.

 

 

Fresh Pineapple Dessert--https://www.allrecipes.com/recipe/176865/fresh-pineapple-dessert

 

 

Prep

10 m

Cook

5 m

Ready In

15 m

"This is my own combination of desserts I've had in Hawaii and a Japanese steakhouse. It's delicious, impressive, and easy to prepare ahead for quick cooking at the last minute. Serve with vanilla ice cream."

Ingredients

1 fresh pineapple

1/2 cup brown sugar

 

1/2 cup flaked coconut

Directions

Preheat the oven's broiler and set the oven rack at about 6 inches from the heat source.

Slice the top and bottom off the pineapple. Cut into quarters and remove the core from each piece. Lay each section skin side down and, using a sharp knife, separate the fruit along the skin, allowing the fruit to rest on the skin for presentation. Cut the fruit into slices for easy eating. Place on a baking sheet and sprinkle each section with 2 tablespoons each of brown sugar and coconut.

Broil until the coconut is toasted, about 5 minutes.

 

 

 

CHARD, LETTUCE, PEAR, GINGER SMOOTHIE

https://www.veganricha.com/2012/02/chard-lettuce-pear-ginger-smoothie.html

What do you do when there is a bunch of fresh greens sitting in the refrigerator and you cant eat a salad. Make them into a Smoothie! I usually cook the greens slightly or blanch them since I cannot easily digest the raw version. With some fruit added to the smoothie, the greens taste gets hidden and though it looks like a green smoothie, it doesn’t taste like one!:)

Servings:  serving

Calories: 71kcal

Author: Vegan Richa

Ingredients

1 cup (250 ml) water

4-5 (4 ) big Chard leaves and soft stems chopped

4-5 (4 ) big lettuce leaves chopped

1 pear chopped

1/2 inch (0.5 inch) ginger chopped

black pepper to taste

1 teaspoon raw sugar or maple/agave

1/4 teaspoon (0.25 teaspoon) rock salt kala namak

1/8 teaspoon (0.13 teaspoon) salt

generous pinch of fennel powder or cumin powder optional

fresh lemon juice to taste

Instructions

In a deep pan or pressure cooker, put all the ingredients.

Cook on low-medium until pear is just about tender and the leaves wilted, or pressure cook for 1 whistle.

Let it cool, then blend. Add fresh lemon juice to taste, adjust salt, black pepper and water consistency.

Serve!

 

 

 

Meal 3

 

 

Baked Pineapple Salmon

 

YIELDS:6 SERVINGS

PREP TIME:0 HOURS 10 MINS

TOTAL TIME:0 HOURS 55 MINS

 

 

INGREDIENTS

Cooking spray, for pan

17 pineapple rings, fresh or canned 

 

1 large salmon fillet (about 3 lbs.) 

Kosher salt

Freshly ground black pepper

3 tbsp. melted butter

 

3 tbsp. sweet chili sauce

 

2 tbsp. freshly chopped cilantro

 

3 cloves garlic, minced

 

2 tsp. freshly grated ginger

 

2 tsp. toasted sesame oil

 

1/2 tsp. crushed red pepper flakes

 

Toasted sesame seeds, for garnish

Thinly sliced green onions, for garnish

Lime wedges, for serving

 

 

DIRECTIONS

Preheat oven to 350°. Line a large rimmed baking sheet with foil and grease with cooking spray. In the center of the foil, lay pineapple slices in an even layer.

Season both sides of the salmon with salt and pepper and place on top of pineapple slices.

In a small bowl, whisk together butter, chili sauce, cilantro, garlic, ginger, sesame oil, and red pepper flakes. Brush all over salmon fillet.

Bake until the salmon is cooked through, about 25 minutes. Switch the oven to broil, and broil for 2 minutes, or until fish is slightly golden. Garnish with sesame seeds and green onions and serve with lime wedges.

 

https://www.delish.com/cooking/recipe-ideas/a26728380/baked-pineapple-salmon-recipe/

 

 

Black Bean and Corn Salad   

https://www.dinneratthezoo.com/black-bean-and-corn-salad/

This black bean and corn salad is a fresh mix of black beans, corn, red peppers, jalapeno and avocado, all tossed in a zesty cilantro lime dressing. An easy salad that's the perfect side dish for any meal!

 Servings 6

Ingredients

2 cans black beans drained and rinsed

 1 1/2 cups corn kernels fresh, frozen or canned

1/4 cup red onion minced

1 red bell pepper diced

1 avocado peeled, pit removed and diced

1 jalapeno ribs and seeds removed, then minced

1/3 cup cilantro leaves chopped

1/3 cup olive oil

1/4 cup lime juice

2 teaspoons honey

1 teaspoon chili powder

1 teaspoon cumin

salt and pepper to taste

 

Instructions

1. Place the black beans, corn, red onion, red bell pepper, avocado and jalapeno in a large bowl.

2. In a small bowl, whisk together the cilantro, olive oil, lime juice, honey, chili powder, cumin and salt and pepper.

3. Pour the dressing over the beans and vegetables and toss gently to coat. Serve.

 

         

 

Swiss Chard Salad with Lemon, Parmesan & Breadcrumbs

https://alexandracooks.com/2014/08/07/swiss-chard-salad-with-lemon-parmesan-breadcrumbs

 

NGREDIENTS

1 bunch Swiss chard

½ cup extra virgin olive oil, divided

1½ cup fresh breadcrumbs, see notes above

1 clove garlic, minced

sea salt to taste

crushed red pepper flakes, optional

1 lemon

¾ cups grated Parmesan, Grana Padano or Pecorino

 

INSTRUCTIONS

Wash and dry the chard and remove the stems from the leaves. (Save stems for another use.) Stack a few of the leaves on top of each other, roll them like a cigar and cut the cigar into thin (1/8-inch) ribbons. Repeat until all the leaves are shredded. Put the leaves into a large salad bowl.

Warm ¼ cup olive oil in a small, heavy skillet over medium heat. Add the breadcrumbs and cook, stirring frequently, until they are crisp and golden brown (about 5 minutes). Be careful not to burn them! Stir in the garlic, a pinch of salt and pepper flakes, and let them toast for another minute, then remove from the heat.

Zest the lemon into the bowl of chard. Juice the lemon into a small mixing bowl. Add a few generous pinches of salt. Slowly whisk in ¼ cup of the olive oil.

Add the Parmesan and about ⅔ of the lemon dressing to the bowl. Toss until nicely coated. Taste and add more dressing if you like. Toss in the toasted breadcrumbs and serve immediately.

 

 

 

HEALTHY RUSTIC APPLE & PEAR CRISP---

https://simple-veganista.com/rustic-apple-pear-crisp/print/8684/

 

An old favorite made healthy without losing any flavor. I could eat this all day long! I have left the skin on the apples and pears here but feel free to peel yours. Enjoy this classic!

Prep Time: 15 min

Cook Time: 35 min

Total Time: 50 minutes

Yield: Serves 6 generously 1x

Category: Dessert, Breakfast

Cuisine: Vegan

ingredients

3 medium apples, cored and chopped (peel if you prefer)

3 medium pears, cored and chopped (peel if you prefer)

3 tablespoons fresh lemon juice

1 tablespoon coconut or organic pure cane sugar

1 heaping teaspoon cinnamon

Topping

1 3/4 cup quick or regular oats (I used a combo)

1/4 cup almond meal, optional

1 cup finely chopped walnuts, optional

1/2 cup pure maple syrup

3 – 4 tablespoons coconut oil (at room temp)

1 teaspoon vanilla extract

1/4 teaspoon mineral salt

cinnamon, to garnish

instructions

Preheat oven to 350 degrees F.

Wash apples well. Slice, core and dice apples and pears. In a large bowl (or right in your baking dish), combine apples, pears, lemon juice, sugar and cinnamon. Mix well and layer into a 9 x 9 baking dish.

In a medium size bowl, combine oats, almond meal, walnuts, maple syrup, coconut oil, vanilla and salt, mix well. Spread oat mixture evenly over the apples and sprinkle with a little cinnamon.

Bake for 35 – 40 minutes, or until apples and pears are fork tender. Let cool 5 – 10 minutes before serving.

Serves 6 generously

NOTES:

Make gluten free by using gluten free oats.

Feel free to use almonds, pecans or other nuts and seeds of choice in place of the walnuts.

Peel your apples if you prefer. I leave the skin on for the fiber and less work. Plus I love the rustic look and different colors the skin brings to the dish.

Make this oil free and omit the coconut oil. Your crisp top will be a little bit dryer but still good!

Add fresh cranberries for a splash of color. This is especially nice around the fall & winter holidays.

 

 

Hasselback Pears  (Gluten-Free, Vegan)

An easy, no-fuss dessert for your holiday table, this Hasselback Pears recipe is sure to impress. Serve with non-dairy ice cream of choice or coconut whipped cream.

 Course Dessert

 Prep Time 15 minutes

 Cook Time 35 minutes

 Total Time 50 minutes

 Servings 4

Ingredients

2 slightly ripe pears I used Bartlett, peeled, halved, and cored

3 tablespoons coconut oil divided

3 tablespoons coconut sugar

3/4 teaspoon ground cinnamon divided

1/2 teaspoon ground ginger divided

1 tablespoon gluten-free oats

2 tablespoons walnuts chopped

1 tablespoon gluten-free oat flour gf all-purpose, almond flour, or sorghum will work also

pinch of salt

Instructions

Preheat the oven to 400 degrees Fahrenheit. Grease a baking dish with coconut oil or cooking spray.

In a small microwavable bowl, melt 1 tablespoons of coconut oil. Once cooled slightly, add 1 tablespoon of the coconut sugar, a 1/2 teaspoon of cinnamon, and 1/4 teaspoon ginger. Stir to combine. Set aside.

Cut slices into the pears, about a 1/4 inch apart, stopping before you cut all the way through the bottom.

Place the pears cut side down into the prepared baking dish. Using a pastry brush, brush the coconut oil mixture over the pears. Place the baking dish in the oven and bake for about 20 minutes.

While the pears are baking, prepare the streusel mixture. Cut the remaining coconut oil in small pieces and place in a small bowl. Add the remaining 2 tablespoons coconut sugar, 1/4 teaspoon ground cinnamon, 1/4 quarter teaspoon ginger, oats, walnuts, and oat flour. Mix with your fingers to blend.

When the pears are done baking, remove from oven and adjust heat to 425 degrees Fahrenheit. Carefully separate the slices with a fork and then distribute streusel on top and in-between slices.

Return pears to oven and bake for about 15 more minutes.

Allow pears to cool for a few minutes before serving. Serve with vanilla ice cream of choice or coconut whipped cream.

 

 

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