This Week's Healthy Recipes

January 17, 2020

 

Meal #1

 

 

Side

Creamy Kale and Potato Soup

Prep Time

10 mins

Cook Time

30 mins

 

https://hellolittlehome.com/creamy-kale-and-potato-soup/

 

Total Time

40 mins

 

Servings: 6 to 8 people

Calories: 356 kcal

 

Ingredients

2 teaspoons extra virgin olive oil

2 celery stalks, diced

2 carrots, diced

1 large onion, diced

2 garlic cloves, minced

1 teaspoons dried thyme

1/4 cup + 2 tbsp. flour

6 cups vegetable broth

4 large red potatoes, cut into 3/4 to 1-inch chunks

1 bunch kale, chopped

1 can white beans, drained and rinsed

1/2 cup heavy cream

salt

pepper

Instructions

Heat olive oil in a large soup pot over medium heat.

Add celery, carrots, and onions to pot. Cook, stirring occasionally, until vegetables are softened and starting to brown, about 5 - 7 minutes.

Stir in 1 teaspoon salt, garlic, and thyme, and cook until fragrant, about 30 seconds to 1 minute.

Sprinkle flour over vegetables and mix until coated.

Add broth and potatoes to pot; stir well and bring to a boil.

Reduce heat to a simmer and cook until potatoes are almost tender, about 10 minutes.

Stir in kale and beans, then simmer until everything is tender, about 5 to 10 minutes more.

Add heavy cream to soup and mix well. The, remove soup from heat and season to taste with salt and pepper.

Serve immediately. Enjoy!

 

 

Side

CELERY AND PEANUT BUTTER APPLES

https://www.itisakeeper.com/12164/celery-peanut-butter-apples/#wprm-recipe-container-18845

 

This easy snack is delicious and portable

Prep Time5 mins

Total Time5 mins

Calories: 142kcal

INGREDIENTS

2 apples - halved

1/4 cup Celery - diced

4 tablespoons peanut butter

INSTRUCTIONS

Half and core each apple.

Add peanut butter to center of each apple.

Sprinkled diced celery on peanut butter.

Enjoy!

NUTRITION

Calories: 142kcal | Carbohydrates: 15g | Protein: 4g | Fat: 8g | Saturated Fat: 1g | Sodium: 79mg | Potassium: 217mg | Fiber: 3g | Sugar: 11g | Vitamin A: 80IU | Vitamin C: 4.2mg | Calcium: 15mg | Iron: 0.4mg

 

 

 

 

 

 

 

 

 

Main Dish

Caramelized Onion-Pear Pizza

https://www.health.com/health/recipe/0,,10000001046823,00.html

 

 

Yield

4 servings (serving size: 1 slice)

Make a gourmet-style pizza by topping a ready-made crust with caramelized onion, fresh pear slices, Gorgonzola cheese and chopped walnuts. 

Adding healthy toppings like fruit is a great way to get more out of your pizza. Pears provide antioxidants and fiber. Who says pizza can't be healthy?

Ingredients

1 tablespoon butter

 6 cups sliced onion

 1 (10-ounce) Italian cheese-flavored thin pizza crust (such as Boboli)

 1 cup thinly sliced Bartlett pear

 1/4 cup (1 ounce) crumbled Gorgonzola cheese

 1/4 cup (1 ounce) preshredded pizza-blend cheese

 2 tablespoons coarsely chopped walnuts

 1/4 teaspoon salt

 

Nutritional Information

Calories per serving 399

Fat per serving 14g

Saturated fat per serving 5g

Monounsaturated fat per serving 1g

Polyunsaturated fat per serving 2g

Protein per serving 14g

Carbohydrate per serving 57g

Fiber per serving 6g

Cholesterol per serving 19mg

Iron per serving 3mg

Sodium per serving 633mg

Calcium per serving 231mg

 

Dessert

Apple Pear Sauce

https://www.allrecipes.com/recipe/229225/apple-pear-sauce/

 

 

"Pear applesauce? Papplesauce? Appearsauce? When the apple-pear sauce is served warm, you will not need any additional sugar. As it cools it loses some of the natural sweetness, and you might want to add sugar to taste."

Ingredients

8 servings77 cals

4 pears, cut into chunks

3 apples, cut into chunks

1/2 cup water

1 teaspoon vanilla extract

1/4 teaspoon ground cinnamon

Directions

Prep

15 m

Cook

20 m

Ready In

35 m

Heat a skillet over medium heat; add pears, apples, water, and vanilla extract to the hot skillet. Cover and simmer fruit mixture for 10 minutes; remove lid and cook until most of liquid is evaporated and fruit is softened, 10 to 15 more minutes.

Remove skillet from heat and transfer fruit mixture and any remaining liquid to a food processor. Process until smooth; stir in cinnamon. Serve warm or refrigerate up to 4 days.


Per Serving: 77 calories; 0.2 g fat; 20.1 g carbohydrates; 0.5 g protein; 0 mg cholesterol; 2 mg sodium. 

 

 

 

 

 

 

Meal #2

 

 

 

Side

Roasted Potatoes With Garlic and Onions

https://www.thespruceeats.com/roasted-potatoes-with-garlic-and-onions-3051076

 

 

2 pounds red-skinned potatoes (cut in 1 1/2 to 2-inch chunks)

1 large sweet onion (cut into large chunks)

4 to 5 cloves garlic (smashed and minced)

1 teaspoon salt

1/4 teaspoon black pepper (freshly ground)

1/4 teaspoon dried dill

1/4 teaspoon dried thyme

Dash dried marjoram (or basil)

3 tablespoons extra virgin olive oil

Gather the ingredients.

Line a large shallow baking pan with foil; spray with cooking spray or lightly grease the foil.

Heat the oven to 400 F.

Combine all ingredients in a large bowl or food storage bag; toss to coat thoroughly.

Arrange in the foil-lined baking pan and bake in the preheated oven for 30 to 40 minutes, turning every 10 to 15 minutes, until potatoes are tender and nicely browned.

Arrange the roasted potatoes in a serving bowl.

Serve as a side for your favorite meal and enjoy!

Tips

Any potato can be roasted, but red Bliss, new potatoes, round whites, and Yukon gold are excellent choices for roasting because they have a firmer texture than baking potatoes.

Red potatoes add color to the dish if left unpeeled.

To reheat leftover roasted potatoes, arrange them on a baking sheet and roast in a preheated 400 F oven for about 10 to 15 minutes, or until hot.

Use leftover roasted potatoes to make potato salad.

Recipe Variations

For buttery flavor, use all or part melted butter or ghee.

Bacon drippings, lard, or duck fat add fabulous flavor to roasted potatoes.

For additional color and flavor, add strips of red bell pepper to the baking sheet.

Add chunks of peeled sweet potatoes to the white potatoes.

 

 

Side

 

Celery soup

 

https://racheleats.wordpress.com/2013/01/03/avoid-embellishments/

 

 

Adapted from Jane Grigson’s Good Things

 

75 g / 3 oz butter

1 tbsp olive oil

250g / 10 oz chopped celery

100 g / 4 oz diced onion

100 g / 4 oz diced potato

1 litre /2 pints of vegetable,  light chicken/ turkey or ham stock

salt

black pepper

heavy or double cream

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Stew the celery and onion gently in the butter and oil in a covered pan for 10 minutes.  Add the potato and stir to coat well with butter and oil.   Don’ let the vegetables brown.  Add the stock.  Bring the soup to the boil and then reduce to a gentle simmer for 30 minutes or until the celery is very tender.  Blend If the celery is particularly stringy you might like to pass it through a sieve.  Taste and add salt and freshly ground black pepper as you see fit.  Ladle the soup into warm bowls, spoon over a little double cream, swirl and eat.

 

 

Main Course

Tilapia and Kale Ten Minute Taco Bowls

https://www.pillsbury.com/recipes/tilapia-and-kale-ten-minute-taco-bowls/66903ca5-bf11-4927-8b1b-5102bdf9ca7c

 

Prep10 MIN

Total10 MIN

Ingredients14

Servings6

Tilapia tacos in ten minutes? You bet! Grab all your ingredients (using prechopped kale and pre-shredded carrots), and dinner will be on the table in no time!

 

Chipotle-Lime Sauce

1/2

cup plain yogurt 

3

tablespoons honey

1

tablespoon lime juice

1

canned chipotle chile in adobo sauce

1

tablespoon vegetable oil

1

lb tilapia filets, cut into cubes

1

tablespoon taco seasoning mix (from 1-oz package)

2

cups finely chopped curly green kale

2

tablespoons chopped red onion

1/2

cup shredded carrot 

2

tablespoons chopped fresh cilantro

1

tablespoon lime juice

1

tablespoon honey

6

Soft Tortilla Bowls or tortilla of your choice

Steps

1

In food processor or blender, place Chipotle-Lime Sauce ingredients. Cover and process until smooth; set aside.

2

Heat 10- or 12-inch nonstick skillet over medium-high heat. Add oil and tilapia; cook, stirring occasionally, until almost cooked through. Add taco seasoning mix, and continue to cook an additional 2 minutes, stirring occasionally, until cooked through.

3

While tilapia is cooking, mix kale, onion, carrot and cilantro in medium bowl. In small bowl, mix 1 tablespoon lime juice and 1 tablespoon honey until incorporated. Drizzle over kale mixture; set aside.

4

Divide tilapia among tortillas. Sprinkle slaw over tilapia, and drizzle with sauce.

Expert Tips

This recipe works just as well with shrimp, or any white fish. Just quickly cut into cubes, and substitute in the recipe.

Like spice? Adjust the amount of chipotle in this recipe, depending on how spicy you like your tacos.

 

 

Dessert

Roasted Cara Cara Oranges

https://www.halegroves.com/blog/recipe/roasted-cara-cara-oranges/

 

Ready In: 15 mins

Yields: 6 servings

Ingredients

3 Hale Groves Cara Cara oranges, sliced in thick wedges

? cup brown sugar

2 Tbsp honey

? cup pistachios, shelled and chopped

Preparation

Preheat the oven to broil. Line a baking sheet or roasting pan with foil or parchment paper and place the orange wedges on pan.

Sprinkle brown sugar evenly over the top of the exposed fruit.

Place under broiler for 3 to 5 minutes, until the brown sugar is bubbly, beginning to brown, and caramelized at the edges. Remove from oven. Drizzle orange wedges evenly with honey and top with pistachios. Serve warm.

This recipe can be enjoyed both with the rind on to eat out of hand, or peeled and tossed in a green salad.

 

 

Meal #3

 

 

Salad

 

Cara Cara Orange Kale Salad

http://blog.thefruitcompany.com/cara-cara-orange-kale-salad/

 

 

Author: Ashley Marti

Serves: 4

Ingredients

1 bunch of kale (any variety that you prefer will work)

3 Cara Cara Oranges, 2 peeled and sliced, 1 juiced

1 avocado, peeled and chopped

½ cup crumbled feta cheese

⅓ cup olive oil

freshly black pepper

sea salt to taste

Instructions

Rinse the kale, remove the leaves from the stems and fully dry. Roughly chop kale leaves and place in a large serving bowl. Thinly slice 2 oranges. Using a sharp knife remove the peel from the sliced oranges and add to the bowl. Peel and chop avocado and add to the bowl.

In a small bowl, combine the juice from your 3rd orange with ⅓ cup of olive oil. If the orange juices more than a ⅓ of a cup, add more olive oil. The goal is to mix equal amounts of orange juice and oil. Add freshly ground pepper and mix until combined. Pour the dressing over the salad and gently combine. Crumble feta cheese over the salad. Taste and adjust seasonings. Serve immediately.

 

Side

Caramelized Apples and Onions

https://foodal.com/recipes/sides/caramelized-apples-onions/CARAMELIZED

 

     CARAMELIZED APPLES AND

1 Tbsp coconut oil or unsalted butter

1 1/4 lbs onions, peeled and thinly sliced (about 3 medium onions/4 cups sliced)

1/2 tsp salt

1/2 tsp freshly cracked black pepper

4 sprigs fresh thyme

1 lb cooking apples, peeled and sliced (about 3 medium apples/3 cups sliced)

 

INSTRUCTIONS

In a large saucepan over medium heat, melt butter or coconut oil. Add onions, salt, and pepper, and stir to combine. Cook the onions until they are soft and translucent, approximately 5 minutes, stirring occasionally.

Stir in thyme sprigs and apple slices. Reduce heat to medium-low, and cook for 10 minutes while stirring occasionally.

Increase heat to medium-high, and cook for 10 more minutes while stirring occasionally, until the apples and onions are caramelized.

Remove thyme sprigs and serve.

 

 

  Main Course

 

 

Cabbage and Potato Casserole

https://www.thespruceeats.com/cabbage-and-potato-casserole-2216666

 

 Total:55 mins

Prep:10 mins

Cook:45 mins

Yield:Makes 4 to 6 servings

 This simple and warming baked recipe is much more than the sum of its parts. Simple ingredients combine to make a deeply satisfying dish; the potatoes and cabbage cook along with a bit of cream and then are topped with cheese to make a rich and creamy side dish. Plus, if you use an oven-safe pan from the start it becomes a one-pan meal.

Use the optional bacon or pancetta for extra flavor, substitute in sausage for a heartier dish, or leave out the meat for a delicious vegetarian dinner.

Ingredients

Optional: 2 ounces bacon or pancetta, or 4 ounces bulk or country sausage

1 to 2 tablespoons unsalted butter

1 head green cabbage

1/2 pound potatoes

1/2 cup heavy cream, half-and-half, or broth

1 teaspoon coarse grain or country mustard

1/2 teaspoon salt

Freshly ground black pepper to taste

1/2 cup freshly shredded melting cheese (Gruyère, Swiss, or Gouda)

Steps to Make It

Preheat an oven to 375 F. Chop the bacon, pancetta, or sausage, if using.

Melt the butter in a large oven-proof frying pan or stove-proof baking dish over medium heat. Add the pancetta, bacon, or sausage, if using, and cook, stirring occasionally until the meat is cooked through and browned.

Meanwhile, remove and discard the first layer or two of cabbage leaves. Cut the cabbage in half lengthwise, remove and discard the core, and roughly chop the leaves into bite-size pieces. Alternatively, you can shred it or cut it into ribbons, which will create a greater variety of texture within the final casserole.

Add the cabbage to the pan and cook, stirring occasionally, until the leaves are wilted, about 5 minutes.

Meanwhile, peel and chop the potatoes into small bite-size pieces. Add them to the pan and stir to combine. Remove the pan from the heat.

In a small bowl, whisk together the cream, mustard, salt, and pepper. Add the mixture to the pan and stir to combine with the potatoes and cabbage. Cover the pan and bake until the potatoes are just tender, from 15 to 30 minutes.

Uncover, sprinkle with the cheese, and cook until bubbling and browned, 10 to 15 more minutes.

Recipe Tips

You can use the heavy cream called for in this recipe, or lighten it up with half-and-half. If you're trying to cut the fat even more, go with chicken broth or vegetable broth. If you like the flavor of wine in savory dishes, a dry white wine would work just as well as the broth and add a kick of acid that works nicely with the cheese. 

 

 

          

Dessert

 

German Apple Pancake Recipe

https://feedingyourfam.com/german-apple-pancake/

 

 

This German Apple Pancake is loaded with sweet apples and an eggy, puffy pancake. Spiced with cinnamon and nutmeg, this is a perfect breakfast treat.This German Apple Pancake is loaded with sweet apples and an eggy, puffy pancake. Spiced with cinnamon and nutmeg, this is a perfect breakfast treat.

Prep Time5 mins

Cook Time25 mins

Total Time30 mins

 

Servings: 6

 

Calories: 141kcal

 

Ingredients

3 tbsp butter

3 eggs

3/4 cup milk

3/4 cup flour

1/4 cup brown sugar

1 tsp vanilla

1 tsp cinnamon

1/4 tsp nutmeg

2 Gala apples, sliced into 1/4 inch slices

Caramel Sauce (optional)

1/2 cup butter

1/2 cup heavy cream

1/2 cup brown sugar

1 tsp vanilla

Instructions

Preheat oven to 400ºF. Place butter in 12 inch cast iron skillet (or 8 x 8 inch baking dish). Place the skillet into the oven as it heats up to melt the butter. Remove as soon as the butter is melted.

In a large mixing bowl, combine the milk and eggs. Stir until the eggs are beaten.

Add in the vanilla, flour, cinnamon, nutmeg and salt. Mix until smooth.

Pour the batter into the hot skillet with the butter. Top with sliced apples.

Bake for 20-25 minutes.

Caramel Sauce

While the pancake bakes cook the prepare the caramel sauce.

In a saucepan over medium heat, melt butter. Add in the milk and brown sugar. Stir until the sugar is dissolved.

Bring to a boil and continue to simmer for 5 minutes until thickened and turned a light brown color.

Remove from the heat and add in the vanilla. Drizzle over warm german pancakes.

Nutrition

Calories: 141kcal | Carbohydrates: 23g | Protein: 5g | Fat: 3g | Cholesterol: 84mg | Sodium: 47mg | Potassium: 94mg | Fiber: 1g | Sugar: 10g | Calcium: 59mg | Iron: 1mg

 

 

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