This Week's Healthy Recipes

February 1, 2020

 

Meal #1

 

 

 

 

Side

Carrot, Apple and Orange Salad with Ginger Dressing

https://www.melangery.com/2012/01/carrot-apple-and-orange-salad-with.html

 

Serves: 4

INGREDIENTS

3 medium carrots, peeled and thinly julienned

2 apples, cut into thin matchsticks

2 large oranges, peeled and sliced thinly

1 Tbsp. olive oil

2 Tbsp. lemon juice

2 Tbsp. orange juice

2 Tbsp. chopped pistachio nuts

1 small piece root ginger

1 tsp chia seeds

chopped parsley or mint (whichever herbs you prefer)

salt and ground pepper

 

Peel and finely chop or grate the ginger.

Blend together the olive oil, lemon juice, orange juice, ginger and season with a little salt and pepper to taste.

Toss the carrots and apples together, pour the dressing over and mix well.

Arrange on a plate the oranges and sprinkle lightly with chia seeds

Put the carrot-apple mixture over the oranges.

Sprinkle the salad with the pistachio nuts and chopped herbs.

NOTES

It's better to have the ingredients julienned with the knife. A food processor or a mandolin might cause the apples to turn watery. You may julienne the apples 1 hour before serving time, toss them in lemon juice to prevent them from browning and they will look great while sitting in the fridge, waiting to be tossed and eaten.

 

 

 

Side

ROASTED CELERY ROOT & CARROTS

https://cooktopcove.com/2019/02/25/how-to-make-roasted-celery-root-and-carrots/

 

 

                                                            Serves 4-6

 

45 MINS

2 cups celery root, peeled and cubed

2 cups carrot, peeled and chopped

1/2 yellow onion, sliced

2 teaspoons lemon juice

1 tablespoon fresh chopped parsley

2 teaspoons fresh dill, chopped

2 tablespoons olive oil

Kosher salt & freshly ground black pepper

Preheat the oven to 400F.

In a mixing bowl, combine the celery root, carrot, yellow onion, olive oil, salt and pepper. Toss to fully coat the vegetables.

Lightly grease a baking sheet and arrange the vegetables on the sheet in a single layer. Place the baking sheet in the oven and roast for 25 to 35 minutes, and carefully stir the vegetables after 25 minutes.

Remove vegetables from the oven and place them in a mixing bowl.

Add lemon juice, dill, and parsley to the vegetables, and toss until everything is fully coated. Season with salt and pepper to taste.

Place vegetables in a serving dish, garnish with more dill or parsley, and serve immediately.

Pro-tip: You can add any of your favorite herbs to this dish! Just add it at the end, after roasting.

 

Main Dish

Egg and Kale Wraps

https://www.foodnetwork.com/recipes/giada-de-laurentiis/egg-and-kale-breakfast-wraps-2354969

 

 

Level: Easy

Total: 35 min

Active: 35 min

Yield: 4 servings

 

Ingredients

6 small kale leaves

2 tablespoons extra-virgin olive oil 

1 1/4 cups grape tomatoes, halved 

1 teaspoon chopped fresh thyme 

2 cloves garlic, chopped 

1 large shallot, chopped 

1/8 teaspoon crushed red pepper flakes, optional

1/2 teaspoon kosher salt 

1/4 cup chopped fresh basil

Four 10-inch whole wheat tortillas 

1/4 cup store-bought plain hummus 

1 teaspoon fresh lemon juice (from 1/2 small lemon)

4 large eggs, chilled 

Directions

WATCH

Cut away and discard the stem from the center of each kale leaf. Coarsely chop the kale into 1-inch pieces. It will look like you have a lot of kale, but it will cook down considerably.

Heat the oil in a large nonstick skillet over medium heat. Add the tomatoes, thyme, garlic, shallots and red pepper flakes, if using. Saute until the tomatoes and shallots soften, about 4 minutes. Add the kale and sprinkle with the salt. Toss with 2 wooden spoons until the kale wilts but is still bright green, about 2 minutes. Stir in the basil. Remove from the heat.

 

Fill a wide shallow pan with 2 to 3 inches of water and bring to a gentle simmer, barely a bubble really.

Meanwhile, using tongs, toast each tortilla directly over high heat until beginning to blacken in spots, about 15 seconds per side. Put the warm tortillas on plates. Spoon 1 tablespoon of hummus on each tortilla and spread to cover, leaving a 1-inch border. Divide the kale mixture over the hummus.

Add the lemon juice to the barely simmering water. With a wooden spoon, stir the water briskly to create a vortex in the middle of the pan. Crack an egg on the counter and break it directly into the center of the vortex. Stir the water gently again around the outside of the egg to help the white fold up around itself. Cook until the white is just set and the yolk is still very soft, 2 to 3 minutes. Using a slotted spoon, remove the egg from the water and dab on a towel to remove excess water before moving it to one of the wraps. Continue with the remaining eggs.

Slit the yolks and press on the eggs a bit so the yolks begin to run (this will make them easier to eat). Fold up the bottom of each tortilla and then fold in the sides, leaving the wraps open at the top. Serve.

 

 

 

 

 

Dessert

 

Irish Potato Apple Cake

https://www.theschizochef.com/irish-potato-apple-cake/

 

Irish Potato Apple Cake is basically an apple pie with a potato crust. A lower fat version of an apple pie.

Prep Time1 hr

Cook Time1 hr

Total Time2 hrs

Servings: 12

Calories: 170.41kcal

Ingredients

Crust Ingredients:

25 oz. peeled potatoes 28 oz. before peeling

2 tablespoons butter softened

1 teaspoon salt

1 tablespoon sugar

1/2 teaspoon ground ginger

1 2/3 cup all purpose flour

additional 1 cup or more of all purpose flour

 

Filling Ingredients:

6 large apples about 2 1/4 lbs., peeled and thinly sliced

5 tablespoons all purpose flour divided

1/4 cup firmly packed dark brown sugar

a few pinches of freshly ground nutmeg

Topping Ingredients:

milk

1 teaspoon sugar

Instructions

Cook potatoes in boiling water until tender. Drain and mash with butter, salt, sugar and ginger.

Add flour a little at a time, until you have a soft, pliable dough.

Wrap in plastic wrap or a ziploc bag. Chill in refrigerator for 30 minutes.

Preheat oven to 375 F.

Using a mandolin, slice the apples.

Toss apples with 3 tablespoons of the flour, brown sugar and nutmeg.

On a well floured board, knead flour into the dough so it is not sticky, about 1/2 cup.

Divide dough in half, with one half being slightly larger.

On a well floured board and with flour sprinkle on top, take the smaller half and knead into a ball.

Spray a pie plate well with non stick spray.

Transfer the ball of dough to the pie plate. Sprinkle a little flour on top and using your fingertips, press the dough into the pie plate on the bottom and up the sides.. Use floured hands and add more flour as needed.

Add apples on top.

Sprinkle 2 tablespoons flour on top.

On a well floured board, roll out the larger half of the dough to a large circle to cover the cake, adding more flour as needed.

With the help of a dough scraper, fold the dough in half and transfer to pie plate.

If the dough sticks together, using well floured hands, press the dough out until it is smooth on top and is sealed with the bottom crust at the edges.

Brush the top with milk and sprinkle with sugar.

With a sharp knife, make an X in the middle.

Bake for 1 hour.

Chill completely before slicing.

Notes

You will need about 4 large potatoes.

When adding the flour to make the dough, mix until just combined. If you keep on kneading, the dough will get sticky and you will feel the need to keep on adding flour.

This is a VERY STICKY DOUGH, so you will need to constantly be adding flour and using floured hands to knead.

 

 

 

 

Meal #2

 

 

 

Side

Fresh Parsley Kale Garden Juice (Paleo)

https://perchancetocook.com/2017/04/07/fresh-parsley-kale-garden-juice-paleo/

 

 

servings: 2

 

prep time: 5 MINUTES

total time: 5 MINUTES

A fresh healthy juice made with kale, parsley, carrots, apple, and berries. It is full of vitamin C, A, folate and other vitamins and minerals.

Ingredients

1/2 of a large bunch of kale

1/2 of a large bunch of fresh parsley

5 large carrots

2 small apples or 1 large one

1 orange with the peel removed

a handful of blackberries or strawberries

Instructions

Wash and cut all of the ingredients to fit into your juicer. ( I use a WaringPro juicer)

Wrap the parsley inside the large kale leaves before juicing them. (unless you have a special kind of juicer that can juice smaller greens such as wheatgrass etc, wrapping them ensures that you get the most flavor and juice from your smaller greens).

Juice the rest of the ingredients and mix.

Yields 30 ounces of juice

 

 

 

 

 

 

 

 

 

 

Side

Oven-Roasted Orange Chicken Wings

https://simpletasty.recipes/15-surprising-ways-to-cook-with-orange-juice/10/

 

Are you inviting your friends around to watch the big game? Having a house full of hungry fans can be a disaster, especially if the score isn’t going your way. Settle everyone’s nerves and serve them these oven-roasted orange chicken wings at half-time and prepare for compliments.

INGREDIENTS

2-lbs oven-roasted chicken wings.

1/3-cup brown sugar.

1-cup sherry vinegar.

1-teaspoon kosher salt.

1-navel orange halved and sliced.

Start the recipe by seasoning your chicken wings with salt and pepper. Preheat the oven to 425F. In a saucepan, combine the vinegar and sugar, then bring to the boil and reduce to simmer. Let the liquid reduce by half and turn down the heat to low.

Transfer the sauce to a large mixing bowl and toss in the chicken wings. Coat the wings thoroughly and then add them to a roasting tray. Place in the oven and roast for 15-minutes. Pull the wings from the oven and baste with remaining sauce before serving.

 

 

Main Dish

Potato & Celery Root Gratin

https://www.foodnetwork.com/recipes/celery-root-gratin-recipe-1906673

Total: 50 min

Prep: 35 min

Cook: 15 min

Yield: 12 servings

 

Ingredients

3 pounds potatoes

4 pounds celery root

1 cup heavy cream

1 stick butter

1/2 teaspoon saffron

2 cloves garlic, minced

2 1/2 cups gruyere

Salt and pepper

1/2 cup chopped flat leaf parsley

Directions

Peel and coarsely chop the potatoes and the celery root. Put potatoes and celery root in separate pots and add salt to each.

Boil the potatoes and celery root until soft, and then drain them.

Pour the heavy cream into a pot and bring it to a boil. Add the butter, saffron, garlic, and 1 cup of the gruyere. Cook about 5 minutes over moderately low heat until the cream mixture is bright yellow.

Puree drained celery root in food processor, gradually adding yellow cream mixture.

Mash the drained potatoes to a rough texture.

Add pureed celery root to mashed potatoes. Add the rest of the gruyere and mix together. Season with salt and pepper.

Butter a 13 by 9-inch gratin dish and put the puree in it. Sprinkle with the parsley.

Bake at 400 degrees for about 15 minutes.

 

Dessert

Eve's blackberry & apple pudding

https://www.eggrecipes.co.uk/recipes/eves-blackberry-apple-pudding

 

Serves: 10

Prep: 4mins

Cook: 45mins    

Ingredients

450g (1lb) cooking apples

225g (8oz) blackberries

100g (3 1/2 oz.) caster sugar

For the topping:

100g (3 1/2oz) butter

100g (3 1/2 oz.) light brown soft sugar

2 large British Lion eggs, beaten

175g (6oz) self-raising flour

1 teaspoon ground cinnamon

2 tablespoons milk

25g (1oz) toasted flaked almonds

Method

Grease a 1.4ltr (2 1/2pt) ovenproof dish. Peel, core and thickly slice the apples. Place in the prepared dish and stir in the blackberries and sugar.

Place all the topping ingredients, except the almonds, together in a large bowl, use an electric whisk to beat them together for 1 minute or until fluffy.

Spoon over the fruit and level the surface. Scatter over the almonds and bake at 180 C/350 F/ Gas 4 for 45-50 minutes or until the top springs back when lightly touched in the centre. Serve hot with custard.

Tip: Lightly grease a 1.4ltr (2 1/2 pt.) micro-proof dish. Prepare the fruit, place in the dish and cook on High for 4 minutes, stirring once. Prepare the topping adding extra 3tbsp milk to the mixture. Stand the dish on a trivet in the microwave, cover with a piece of kitchen paper and cook on High for 8 minutes, turning once. Stand for 2 minutes, then cook on High for 2 minutes or until the cake is well risen and firm to the touch. Leave to stand for 5 minutes before serving

 

 

Meal #3

 

 

 

Side

Orange and Parsley Salad

https://simpletasty.recipes/15-surprising-ways-to-cook-with-orange-juice/5/

 

 

A simple and easy meal to prepare. This dish offers plenty of Vitamin C and a dose of antioxidants from the parsley, perfect for the wintertime.

INGREDIENTS

6-navel oranges.

2-tablespoons extra-virgin olive oil.

1-tablespoon balsamic vinegar.

A pinch of kosher salt.

1-teaspoon chopped parsley leaves.

½-cup green olives, sliced and pitted.

½-cup feta cheese, crumbled.

½-cup chopped almonds, chopped.

Start your recipe by peeling the oranges and removing the pith. Discard both and cut into segments using a sharp kitchen knife. Make sure you work over a bowl to collect any juice while cutting.

Cut the rest of the oranges into rounds; you should get four to five slices for each orange. Arrange the orange slices on a serving platter, top them with the segments and the juice, then drizzle with extra-virgin olive oil. Splash the balsamic vinegar over the oranges and season with a few sprinkles of kosher salt.

Sprinkle the chopped parsley over the oranges, along with the chopped almonds, crumbled feta, and olives. Serve at room temperature.

 

 

Side

Sautéed Kale with Grape Tomatoes, Garlic, and Parmesan

https://fortheloveofcooking.net/2012/10/sauteed-kale-with-grape-tomatoes-garlic-and-parmesan.html

 

Prep Time5 mins

Cook Time10 mins

Total Time15 mins

Servings: 4

Ingredients

2 tsp of olive oil I used garlic oil

Dash of crushed red pepper flakes

2 cups of kale chopped

Handful of grape tomatoes

1 clove of garlic minced

Sea salt and freshly cracked pepper to taste

1-2 tbsp of water

Parmesan shavings if desired

Instructions

Heat the olive oil in a skillet over medium heat. Add the crushed red pepper, kale, and grape tomatoes then cook, stirring occasionally, for 2-3 minutes. Add the garlic and continue cooking, stirring constantly for 1 minute. Season with sea salt and freshly cracked pepper, to taste. Add 1-2 tablespoon of water to the skillet then cover with a lid; steam for 1-2 minutes. Remove the lid and taste; re-season if needed then sprinkle with shaved Parmesan if desired. Serve immediately. Enjoy.

 

 

 

Main Course

Pizza with Parsley Pesto and Potatoes

https://www.cheatsheet.com/life/recipes-making-potatoes-main-dish-worthy.html/

 

Pizza with pesto and potatoes | iStock.com

Potatoes on top of pizza might sound like overkill, but this parsley pesto version from Food & Wine is surprisingly delicate. It’s also insanely easy. The homemade pesto comes together in minutes, thanks to the food processor. Just roll out the dough, top with cooked potato slices, drizzle with the pesto, and top with some shredded cheese. When pizza is this easy, takeout could become a thing of the past.

 

Ingredients:

1 pound red potatoes, sliced ⅓-inch thick

Salt

1 cup flat-leaf parsley

2 tablespoons chopped walnuts

1 garlic clove, minced

½ cup extra-virgin olive oil

Pizza dough

¾ cup shredded fontina cheese

¼ cup grated Parmesan cheese

Directions: Set pizza stone on rack in bottom third of oven. Arrange another rack in top third of oven. Preheat oven to 400 degrees Fahrenheit. Allow at least 45 minutes for stone to heat. Arrange potatoes in single layer on a lightly oiled baking sheet. Season with salt and pepper, and bake in top third of oven for 30 minutes, until tender.

In a food processor, pulse parsley, nuts, garlic, and ½ teaspoon salt until finely chopped. With machine running, add oil in a slow stream until smooth.

Increase oven temperature to 500 degrees Fahrenheit. Roll one-quarter of dough into an 8-inch round. Place dough on floured pizza peel, arrange one-fourth of potatoes on top, leaving a ½-inch border. Drizzle with one-quarter of pesto, then sprinkle with one-quarter of each cheese. Slice onto stone and bake, about 8 minutes, until cheese is bubbling and crust is golden and crisp. Repeat with remaining ingredients. Serve.

 

 

 

 

 

 

 

 

 

 

Dessert

Kale and Apple Cake with Apple Icing

https://veggiedesserts.co.uk/kale-and-apple-cake-with-apple-icing/

 

This Kale and Apple Cake with Apple Icing is a moist and fluffy layer cake that's naturally green! You can't taste the kale, but it leaves a vibrant green colour and some goodness behind. It tastes like apple cake and has a zingy apple frosting. 

 

Prep Time: 20 minutes

Cook Time: 30 minutes

Total Time: 50 minutes

Servings: 12

 349 kcal

 

 

Ingredients

3 cups loosely packed, (200g) kale raw, woody stalks discarded)

3 eggs

1/2 cup (100ml) vegetable oil

2 teaspoons vanilla extract

1/2 cup (100g) applesauce (see notes on how to make your own)

3/4 cup (175g) granulated sugar

2 apples peeled and grated

2 cups (250g) plain flour

2 teaspoons baking powder

½ teaspoon salt

For the Apple Icing

2 cups (250g) icing sugar

2 tablespoons butter softened

2 tablespoons applesauce smooth, puree if necessary

½ teaspoon vanilla extract

Instructions

Preheat oven to 180C/350F. Grease and line 2 x 8”(20cm) round cake tins with baking paper.

Tear the kale leaves into bite-sized pieces and boil or steam for a few minutes until tender. Refresh by running under cold water, drain and puree well with a hand blender. **Kale is one of the more difficult vegetables to puree since it's quite fibrous. I've found that a hand blender works best. Persevere for a few minutes to blitz the fibrous leaves to a paste. If necessary, add a little of the applesauce when pureeing to make it easier to blitz.**It will still be slightly stringy. Set aside.

Beat the eggs, oil, vanilla, applesauce and sugar together well with an electric mixer. Beat in the kale puree and grated apple. 

Sift in the flour, baking powder and salt and gently combine, taking care not to overmix at this stage.

Pour into the prepared tins and bake for 30 minutes or until an inserted skewer comes out clean. 

Cool for 2 minutes in the tins and then turn onto a wire rack to cool completely.

For the Apple Icing:

Sift the icing sugar into a bowl, add the other ingredients and mix with an electric mixer until smooth.

Store in the fridge until ready to use. Frost the completely cooled cake.

RECIPE TIPS

If you don't have applesauce, just peel, core and slice some apples, steam until soft and puree.

 

 

 

 

 

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