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This Week's Healthy Recipes

Meal #1

Side

Mandarin Orange Spinach Quinoa Salad with Mango Kiwi Dressing

https://www.staceyhomemaker.com/quinoa-spinach-salad/#wprm-recipe-container-7533

Ingredients

3 cups cooked quinoa (cooled)

Kiwi Mango Dressing -

1/2 tsp apple cider vinegar

1/4 cup mango (fresh or frozen)

1/4 cup kiwi (fresh or frozen)

2 Tbsp olive oil

1 Tbsp mandarin orange juice

1 tsp orange zest

Sea salt and pepper to taste

Salad -

10 oz can mandarin oranges, drain and reserve the juice

8 oz bag spinach leaves

1/4 cup red onions diced (or more to taste)

1/2 cup blueberries

1/2 cup roasted pecans roughly chopped

Instructions

Cook quinoa according to package instructions and set aside.

Kiwi Mango Dressing -

Add apple cider vinegar, mango, kiwi, olive oil, orange juice, orange zest, salt and pepper to a high powered blender. Blend on high until completely smooth.

Quinoa Salad -

In a large mixing bowl, add the cooked and cooled quinoa, mandarin oranges, spinach, diced red onion, blueberries, and toasted pecans. Toss to combine. Pour the dressing over the salad and mix until everything is coated in the sauce.

Notes

You can substitute brown rice, freekeh, einkorn wheat berries, or pasta for the quinoa.

You can use fresh satsuma mandarin oranges instead of canned.

Kale or arugula would be great in this salad if you don’t want to use spinach.

If you don’t want to make the dressing, a drizzle of balsamic vinegar would be a quick, delicious, low calories option to use instead.

If you can’t find pre-toasted pecans, lay them flat on a baking sheet and toast at 400 degrees for 5-8 minutes.

If you want to use this recipe to meal prep enough lunches for the whole week, I would double the recipe so you definitely have enough.

Side

Garlic Rosemary Roasted Carrots

https://www.nobiggie.net/garlic-rosemary-roasted-carrots/

Ingredients

1 pound carrots peeled, washed and leafy ends trimmed

2 tablespoons extra virgin olive oil

1 tablespoon fresh rosemary leaves chopped fine

1 teaspoon garlic minced

1/2 teaspoon salt

1/4 teaspoon fresh ground black pepper

small handful fresh flat leaf parsley minced

Instructions

Preheat oven to 400.

In a small saucepan heat olive oil with rosemary and garlic over medium heat. Cook while stirring and shaking the pan constantly, until the garlic begins to turn golden, about 3 minutes. Immediately strain oil through a fine mesh strainer. Set the garlic and rosemary aside to be used later in this recipe.

On a sheet pan covered with foil lay all the carrots out on the pan. Drizzle the fragrant infused oil all over the carrots and give the carrots a toss in the oil until completely coated. Sprinkle with salt and pepper.

Roast carrots at 400 for 40 minutes. About midway during the cooking time rotate the carrots for even cooking.

Once out of the oven sprinkle and toss the carrots with the garlic rosemary mixture. Garnish with a sprinkle of minced fresh parsley leaves. Serve warm.

Recipe Notes

Notes: Cooking the garlic and rosemary with this method ensures that they will not burn during the roasting process.

MAIN DISH

Roasted Eggplant, Peppers, Sweet Potatoes, and Apples

https://twokooksinthekitchen.com/roasted-sweet-potatoes-peppers-eggplant-apples/#wprm-recipe-container-9214

We love this flavour combination of roasted sweet potatoes, peppers, eggplant and apples. It's a healthy, colourful side dish for any protein.

Prep Time15 mins

Cook Time45 mins

Total Time1 hr

Servings: 4 (or 3 larger servings)

Ingredients

2 large sweet potatoes, peeled and cut into pieces (1 1/2-2 inches)

1 bell pepper, seeds and core removed, cut into 2 inch pieces

1 medium eggplant, cut into 2 inch pieces

1 large apple, cored and cut into 1 1/2 inch pieces

1 medium onion, peeled, cut into pieces (optional)

1 tsp dried rosemary (or 1 tablespoon fresh chopped)

olive oil (about 2-3 tablespoons)

kosher salt (about 1 tsp) and pepper, to taste

Garnish: chopped fresh parsley or chives

Instructions

Preheat over to 425F

PREPARE VEGETABLES/APPLES: Spray a large foil-lined rimmed pan with oil (or 2 smaller ones). In a large mixing bowl, add oil, salt, pepper and rosemary. Add sweet potatoes, onion, peppers, eggplant and apples to the bowl and toss to coat well. Spoon onto the pan in a single layer. If you have too much for a single layer, use two pans.

ROAST: Roast for about 45 minutes, turning once, until edges are browned. (If you like them browner, you can broil them at the end for a minute or two). Sprinkle with chopped parsley or chives if desired. Serve immediately.

Notes

TO MAKE AHEAD: Follow directions above. Cool and refrigerate for up to a day. To reheat, spread on foil lined pan sprayed with oil. Drizzle with a bit of olive oil. Reheat at 425F for about 15-20 minutes. If you are making these ahead that night for company, you can roast the vegetables a few hours ahead for 10 minutes less time, then pop them in the oven again before serving for 10-15 minutes.

Dessert

Mango Carrot Apple Smoothie

https://zestysouthindiankitchen.com/mango-carrot-apple-smoothiestrength-and-book-review/

Delicious apple carrot mango smoothie/strength helps to boost your immunity

Prep Time5 mins

Total Time5 mins

Ingredients

1 ½ cups water

2 medium carrots diced

1 green apple with skin cored and chopped

2 teaspoons of freshly squeezed lemon juice

2 teaspoon of minced ginger

¼ teaspoon ground cinnamon

1 large ripe mango you can use 1 ½ cup frozen mango

Pinch of cayenne pepper

Instructions

Add everything into a blender and start on low until everything broken down.

Then increase the speed and blend until you get a smooth and creamy consistency.

Nutrition

Calories: 125kcal | Carbohydrates: 32g | Protein: 2g | Fat: 1g | Saturated Fat: 1g | Sodium: 54mg | Potassium: 431mg | Fiber: 5g | Sugar: 24g | Vitamin A: 11132IU | Vitamin C: 40mg | Calcium: 40mg | Iron: 1mg

MEAL #2

Italian Eggplant Meatballs / Polpette

These easy Eggplant Meatballs without the meat, are a fast, easy and tasty way to use eggplant. Make them as a main dish or appetizer. Make lots because they go quick!

Prep Time15 mins

Cook Time1 hr

Total Time1 hr 15 mins

Servings: 14 portions

Calories: 56kcal

Author: Rosemary Molloy / An Italian in my Kitchen

Ingredients

EGGPLANT FILLING

2 medium globe eggplants (28 ounces) (800 grams)

1 large egg

1/2 cup freshly grated parmesan cheese (50 grams)

1/2 breadcrumbs (60 grams)

1 clove garlic minced

1/2 teaspoon salt

1-2 dashes pepper

1-2 tablespoons freshly chopped Italian parsley (or to taste)

1/2 teaspoon oregano

EXTRAS

2-3 tablespoons bread crumbs (for rolling)

1-2 tablespoons olive oil

2-3 tablespoons freshly grated parmesan cheese

Instructions

Pre-heat the oven to 400F (200C). If Baking then lightly drizzle 1 tablespoon of olive oil on a small non-stick cookie sheet.

EGGPLANT FILLING

Bake the whole eggplants in the oven for about 45-60 minutes or until tender and cooked. Remove (if baking do not turn off the oven) them from the oven and let cool just enough to handle or use a fork and knife to remove the skin. Place the pulp in a sieve and gently squish with a fork to remove excess moisture. Let cool the pulp cool if very hot.

In a medium bowl place the pulp, egg, parmesan, breadcrumbs, minced garlic, salt, pepper, parsley and oregano and mix together. Form into about 14 balls, roll the balls in the 2-3 tablespoons of bread crumbs and either bake - place on the prepared cookie sheet, sprinkle with the extra parmesan cheese and drizzle with 1-2 tablespoons of olive oil. Bake for approximately 15-20 minutes (halfway through turn the meatballs) or until golden brown. Sprinkle with a little salt before serving if desired. Enjoy.

If frying, then place 2-3 inches of vegetable oil in a medium pot, heat the oil until it reaches 340-350F (170-175C), then carefully place 2 or 3 balls at a time in the hot oil (keep the temperature at as close to this temperature as possible). Turn the meatballs a couple of times while frying so they brown evenly. They should cook in about 2-3 minutes. Remove with a slotted spoon and drain on a paper towel lined plate, sprinkle with a little salt if desired and serve. Enjoy!

Side

Green Banana Fries

https://www.allrecipes.com/recipe/82495/green-banana-fries/

Prep

10 m

Cook

30 m

Ready In

40 m

"I learned about this when I was in Kenya. I've never tasted better fries nor more nutritious fries. Potatoes aren't that common in Kenya but bananas and roots are. They taste as good as any fast food French fries and are healthier. Green bananas are the healthiest because they have all their vitamins where ripe ones lose most of them because they're too ripe. Green bananas do not have a strong banana flavor at all. It's very deceptive and very healthy. I couldn't stop eating them."

Ingredients

5 small unripe (green) bananas

1 quart oil for frying, or as needed

salt to taste

Directions

Peel the bananas using a knife, as they are not ripe and will not peel like a yellow banana. Slice into long thin wedges or strings to make fries.

Heat the oil in a heavy deep skillet over medium-high heat. If you have a deep-fryer, heat the oil to 375 degrees F (190 degrees C). Place the banana fries into the hot oil, and fry until golden brown, 5 to 7 minutes. Remove from the oil, and drain on paper towels. Pat off the excess oil, and season with salt. Serve immediately.

Main Course

Vegetarian Mexican Inspired Stuffed Peppers

https://www.allrecipes.com/recipe/231514/vegetarian-mexican-inspired-stuffed-peppers/print/?recipeType=Recipe&servings=4&isMetric=false

Prep

M Cook 40 m Ready In 55 m

"I created this so it's not too spicy but is packed with flavor. My kids loved it! For variety, add corn or other vegetables or switch to other chopped tomato varieties (chiles, jalapenos, etc.). Follow the boiling method prior to baking if you don't want a crispy bell pepper. If you have small peppers, use more of them for this recipe. They taste great with a dollop of sour cream on top."

Ingredients

1 tablespoon salt

4 large green bell peppers - tops, seeds, and membranes removed

1 tablespoon olive oil

1/2 cup chopped onion

2 cups cooked rice

1 (15 ounce) can black beans, drained and rinsed

1 (14.5 ounce) can chili-style diced tomatoes

1 teaspoon chili powder

1 teaspoon garlic salt

1/2 teaspoon ground cumin

1/2 teaspoon salt

1 (8 ounce) package shredded Mexican cheese blend (such as Sargento(R) Authentic Mexican)

Directions

Preheat oven to 350 degrees F (175 degrees C).

Bring a large pot of water and 1 tablespoon salt to a boil; cook green bell peppers in the boiling water until slightly softened, 3 to 4 minutes. Drain.

Heat olive oil in a skillet over medium heat; cook and stir onion in the hot oil until softened and transparent, 5 to 10 minutes.

Mix rice, black beans, tomatoes, and cooked onion in a large bowl. Add chili powder, garlic salt, cumin, 1/2 teaspoon salt; stir until evenly mixed. Fold 1 1/2 cups Mexican cheese blend into rice mixture. Spoon rice mixture into each bell pepper; arrange peppers in 9x9-inch baking dish. Sprinkle peppers with remaining Mexican cheese blend.

Bake in the preheated oven until cheese is melted and bubbling, about 30 minutes.

Dessert

HEALTHY APPLESAUCE CARROT MUFFINS {A.K.A. CARROT CAKE MUFFINS}

https://www.melskitchencafe.com/healthy-applesauce-carrot-muffins-a-k-a-carrot-cake-muffins/

YIELD: 12 MUFFINS

PREP TIME: 18 MINUTES

COOK TIME: 20 MINUTES

TOTAL TIME: 38 MINUTES

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INGREDIENTS

1 1/2 cups whole wheat flour

1 teaspoon baking soda

1 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1/4 teaspoon ground ginger

1/2 teaspoon salt

2 tablespoons butter, melted

1/2 cup honey

1 egg, lightly beaten

1 teaspoon pure vanilla extract

1 cup unsweetened applesauce

3/4 cup finely shredded carrots (about 2-3 medium carrots)

INSTRUCTIONS

Preheat the oven to 350 degrees F. Line a 12-cup muffin tin with paper liners.

In a large bowl whisk together the flour, baking soda, cinnamon, nutmeg, ginger, and salt.

Make a small well in the center of the dry ingredients and add the butter, honey, egg, vanilla, and applesauce.

Stir ingredients together until just combined and there are still some spots of flour remaining.

Fold in the shredded carrots just until combined (don't overmix or the muffins will be dense).

Distribute the batter evenly among the muffin liners. Bake for 18-20 minutes until a toothpick inserted in the center of a muffin comes out clean.

Remove to a wire rack to cool completely. These muffins freeze wonderfully and keep well if covered at room temperature for 2-3 days.

NOTES

If you find the muffins stick to your liners, that may be because of the brand of liners you use - mine did not stick, especially after they cooled, however, you can help the sticking issue by lightly coating the inside of the muffin liners with cooking spray before filling with batter.

Meal #3

Appetizer

Apple Mango Salsa

https://www.allrecipes.com/recipe/222673/apple-mango-salsa/print/?recipeType=Recipe&servings=6&isMetric=false

"A crunchy salsa comes together with diced mango, apple, cucumber, and yellow bell pepper. Toss with lime and orange juice, cilantro, and jalapeno for a tangy side dish."

Ingredients

Tortilla Chips

1 mango - peeled, seeded, and diced

1 red apple - peeled, cored, and diced

1 cucumber, peeled and diced

1 yellow bell pepper, diced

1/3 cup diced red onion

1/3 cup chopped fresh cilantro

1 jalapeno pepper, seeded and diced

1 tablespoon lime juice

1 tablespoon orange juice

salt and ground black pepper to taste

Directions

Toss mango, apple, cucumber, yellow bell pepper, onion, cilantro, jalapeno pepper, lime juice, orange juice, salt, and black pepper together in a bowl.

Salad

Carrot, Apple and Spinach Salad

https://food52.com/recipes/55817-carrot-apple-and-spinach-salad

Super healthy, tasty and refreshing salad recipe that can be made to satisfy both adults and lil tots.

Serves 2 each

For the babes::

1 large carrot, grated on a microplane

1 gala apple, cored, then grated on a microplane

1 handful baby spinach, chopped

1/2 tablespoon basil leaves, chopped (optional)

1 squeeze of lemon juice

Combine carrot, apple, spinach, and basil in a bowl. Squeeze lemon juice on top and mix well.

For the adults::

1 large carrot, sliced in 1/2 lengthwise, then chopped

1 gala apple, halved, cored, then thinly sliced

2-3 handfuls baby spinach

1 tablespoon basil leaves, chopped (optional)

1 tablespoon olive oil

1 teaspoon lemon juice

1/2 teaspoon Dijon mustard

Kosher salt and freshly ground black pepper

Combine carrots, apples, spinach, and basil in a large bowl.

In a small bowl or jar, whisk or shake together olive oil, lemon juice, and mustard. Pour over salad and toss to coat. Season with salt and pepper to taste.

;

Main Course

Eggplant with Buttery Rosemary pasta

https://www.girlgonegourmet.com/eggplant-with-buttery-rosemary-pasta/print/6949/

Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

Yield: 4 servings

Tender sauteed eggplant tossed with spinach and pasta in a buttery rosemary sauce with garlic and shallots.

INGREDIENTS

1 eggplant, peeled and cut into bite-sized pieces

1/2 pound farfalle pasta

3 tablespoons olive oil

4 tablespoons unsalted butter

1 shallot, finely chopped

2 garlic cloves, minced

1 tablespoon fresh rosemary, minced

1 tablespoon lemon zest

1 cup chicken stock

2 big handfuls of fresh spinach, roughly chopped

1 teaspoon salt

1/4 teaspoon black pepper

INSTRUCTIONS

Cook the pasta according to package directions. Once cooked, drain and set aside. In a large pan heat the olive oil over medium heat. Saute the eggplant until tender, about five minutes or so. Depending on the size of your pan you may need to cook the eggplant in batches. Once cooked, remove the eggplant from the pan and set aside.

In the same pan melt the butter. Add the shallots and cook them until they soften. Add the garlic and rosemary and cook it all for another 2-3 minutes, or until the garlic softens. Add the lemon zest and chicken stock.

Turn the heat to medium heat and allow the liquid to reduce until it has thickened. Season with salt and pepper. Add the pasta, eggplant, and spinach tossing all of it together. The spinach will wilt, although you can cover the pan for a minute or so to help it along if you prefer. Serve and enjoy!

NUTRITION

Serving Size: 1/4 of recipe

Calories: 686

Sugar: 10.1g

Sodium: 692.3mg

Fat: 24.8g

Saturated Fat: 9.3g

Trans Fat: 0g

Carbohydrates: 98.6g

Fiber: 8.7g

Protein: 18.7g

Cholesterol: 32.3mg

Dessert

100% Whole Grain Apple Fritters

https://www.texanerin.com/100-whole-grain-apple-fritters/

Prep Time: 15 min

Cook Time: 15 min

Ready in: 30 min

Yield: 16 - 20 fritters

Ingredients

Donuts:

1 cup (125 grams) whole wheat flour

2 tablespoons coconut sugar or white sugar

2 teaspoons baking powder

1/2 teaspoon salt

1 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

6 tablespoons apple juice

1 egg, room temperature

1 2/3 cups (200 grams) peeled apple chunks (about 1/4" in size)

canola oil for frying

Glaze:

1/2 cup (65 grams) powdered sugar

2 tablespoons apple juice

1/2 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

Directions

In a large bowl, combine the dry ingredients and set aside.

In a medium or large pot, preferably with high sides to minimize mess, pour enough oil so that there's about an inch covering the bottom. If you have a thermometer, use it! Heat it to 350°F / 176°C over medium high heat.

Meanwhile, peel and chop the apples (I used about three apples but go by the gram measurements). I chopped them pretty finely, but not too finely. You want to be able to notice them!

When the oil reaches 350°F / 176°C, and not before, add the apple juice and egg to the dry mix. Gently stir until combined and then fold in the apples. Do not over mix!

To fry the fritters: I highly recommend frying one fritter first, just to make sure the oil is at the right temperature (my thermometer lies sometimes) and to get the hang of it. If the first one doesn't come out how you'd like it to, do one at a time until you've find the best way for you.

I took two tablespoons of batter at a time, flattened it slightly in the palm of my hand, and then used a butter knife to help get the sticky fritter batter off my hand and into the oil. I can see this being dangerous because of the oil, so you could also just flatten them slightly on a plate and then slide the fritter into the oil. Or you could drop spoonfuls of batter into the oil, but the cook time might be affected.

Fit as many as you can in the pot without overcrowding them. They shouldn't be touching. Fry each side for one minute, and then flip, for a total of two minutes.

After the two minutes are up, use a slotted spoon to remove the fritters from the oil and place them on a paper towel lined plate.

Make sure the oil is still around 350°F / 176°C and then fry the remaining fritters.

While the fritters are cooling, prepare the glaze by mixing all the glaze ingredients together in a bowl big enough to dip the donuts in. If it's too runny, add more sugar. This is enough glaze to only lightly glaze the donuts. Once the donuts are completely cool, dunk the donuts in the glaze and make sure you get both sides. Let the fritters sit on a cooling rack until the glaze hardens, about 15 minutes. These didn't last longer than an hour, but I'm pretty sure these are best when super fresh, just like all donuts.

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