This Week's Healthy Recipes

February 7, 2020

 

Meal #1

 

 

Side

Sweet Green Smoothie (Banana Broccoli)

– Gluten-free and Vegan

https://tasty-yummies.com/sweet-green-smoothie-banana-broccoli-gluten-free-and-vegan/


serves 1

1 1/2 cups almond milk or other non-dairy milk
1 organic banana, preferably frozen
1 small bunch of organic broccoli florets (stalk removed), I used about 1/4 pound
1 teaspoon ground cinnamon
1 tablespoon raw honey or maple syrup

 

Add all of the ingredients to your high-speed blender and process until smooth and creamy. Enjoy immediately.

 

 

 

 

 

 

 

 

Side

Easter Egg Radishes, from Tips to Tops

https://www.freshcityfarms.com/recipes/easter-egg-radishes-from-tips-to-tops

 


Serves: 4

Ingredients

1 bunch fresh radishes, with greens

3 tablespoons salted butter

1 tablespoon extra-virgin olive oil

1 garlic

2 cups short grain brown rice

3 tablespoons pure lemon juice

1 salt and pepper to taste

 

1. In a small pan, dry toast walnuts. Set aside. Wash and chop radishes into pieces of about the same size, and chop greens separately.

2. In a large pan, heat butter over med heat. Add chopped garlic. Cook for a few minutes, until browned.

3. Add radish pieces to the pan, mixing to coat in butter. Add S+P. Add a splash or two of water and allow steam to help them soften. When soft and color from the skin begins to bleed into the whites of the radish, transfer contents of pan to a bowl and cover.

4. In same unwashed pan, add leftover brown rice. Stir to coat in remaining butter/garlic flavor and heat. Add S+P. Remove from pan and set aside.

5. In same unwashed pan (this is good for dishwashing time later!), add olive oil and chopped greens. Stir and add S+P to taste. Allow greens to wilt but not to the point of mush.

6. Prepare plate with greens on the bottom, a scoop of rice, then radishes and top with walnuts and some lemon juice.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Main Dish

CARAMELIZED ONION-MUSHROOM GRILLED CHEESE SANDWICH WITH APPLE

YIELDS 6 SANDWICHES

https://thecookiewriter.com/caramelized-onion-mushroom-grilled-cheese-sandwich/

 

                                               

Heidi is the perfect melting cheese for grilled cheese sandwiches! Try resist eating it all on its own 🙂

15 minPrep Time

35 minCook Time

50 minTotal Time

Ingredients

12 slices of your favorite bread

Farm House's Heidi cheese, sliced

1 1/2 lbs onions, sliced thin

6 oz mushrooms, halved and sliced

2 tbsp. butter

1/4 tsp salt

1 tsp. granulated sugar

Scant 1/4 cup red wine (such as Merlot)

Couple sprigs of fresh thyme

2 garlic cloves, minced

1/2 red pepper, diced

2 Golden Delicious apples, diced

Fresh arugula if desired

Instructions

Add butter to a large frying pan over medium-high heat. Once melted and bubbling, stir in onions. Cook until just beginning to brown, about 5 minutes. Add in salt, and sugar. Cook for another 5-8 minutes, or until onions have browned more. Stir in mushrooms and thyme sprigs. Continue cooking until dish is deeply caramelized, stirring frequently, about 10 minutes.

Add in garlic and red pepper. Cook for 1 minute. Deglaze pan with red wine. Cook until dissipated. Remove from heat and discard thyme.

Assembly

Butter one side of each slice of bread. Turn butter-side down and layer with caramelized onion mixture, raw apple, arugula if desired, and Heidi cheese. Top with another bread slice: butter-side up.

Place a cast iron or frying pan over medium-low heat. Once hot, add sandwich, pushing down gently if needed. Cook for 5-7 minutes, or until golden brown. Flip, and repeat, covering the pan with a lid to help melt the cheese better.

Remove, slice, and serve with your favorite sauce!

 

 

Dessert

Banana ginger pudding

https://www.eatwell.co.nz/recipe/13354/Banana-ginger-pudding/
( SERVES 6 )

 

This is a cross between banana cake and a sticky date pudding that is gluten and dairy free and made with natural sweetness. It’s rich, so remember it’s a treat food, not something to have every night. Turning this pudding upside down once it’s baked shows off the luscious date and banana layer underneath. If you place the banana slices flat against the baking paper at the start they look great once they’re caramelized. Serve straight from the oven while it’s steaming hot and tender. The whipped banana cream is not so sweet, giving a bit of balance. If you fancy making it more like icecream, add a couple more frozen bananas. But wait, that would make nine bananas in one dessert, is that even allowed? I think yes, sometimes when you’re on to a good thing it’s worth just going for it.

 

Ingredients

⅔ cup Dates, chopped

2 Bananas, ripe and sliced

2 Tbsp Maple syrup

4 Bananas, very ripe

¼ cup Honey, soft

1 knob Ginger, about 4cm, finely grated

1 Lemon, zested

½ cup Oil, light, grapeseed or rice bran

1 cup Rice flour

½ tsp Baking soda

¾ tsp Salt

 

Banana cream

1 cup Coconut cream

1 Banana, ripe, frozen in slices

1 tsp Vanilla essence

 

 

Directions

Line the base of a 15 x 25cm baking dish with baking paper. Sprinkle with chopped dates then add the two sliced bananas and press down firmly. Drizzle with maple syrup.

Mash the four very ripe bananas thoroughly and allow to sit for 30 minutes to go a bit brown. Mash in honey, ginger and lemon zest and stir in oil.

Add sifted rice flour, baking soda and salt and mix in thoroughly (there’s no need to worry about over-mixing with rice flour).

Pour over the banana date layer in the baking dish and bake at 170C for 50-60 minutes or until a skewer inserted in to the middle comes out clean.

For the banana cream, place all ingredients in a food processor or blender and run until perfectly smooth. Serve in a bowl alongside the hot pudding.

 

 

Meal #2

 

 

 

Side

Dandelion & Apple Juice

 

https://www.kindearth.net/dandelion-apple-juice/

yield: 1

prep time: 5 MINUTES

total time: 5 MINUTES

A super healthy dandelion & apple detox health juice jam packed full of goodness.

Bottom of Form

Ingredients

2 sweet apples

Big handful of youngish dandelion greens

3 large celery stalks

2 kale leaves

a little ginger or garlic an extra boost

Instructions

 I chop the ingredients roughly and then push through a good masticating juicer.

Any juicer would work for this blend; especially if the leaves are young and tender (if in doubt, just chop the leaves up as small as you can before juicing).

Enjoy and embrace the benefits of fresh, vibrant juice. I know, I do.

 

Side

Thyme Roasted Apples & Pears

https://gratefulgrazer.com/home/thyme-roasted-apples-pears/

 

Prep Time

5 mins

Cook Time

40 mins

Total Time

45 mins

 

Roasted Apples & Pears with thyme make a delicious addition to fall brunches, snacks, and holiday dinners.

Course: Breakfast, brunch, Dessert, Side Dish, Snack

Cuisine: dairy-free, gluten-free, plant-based, vegan

Servings: 4

Author: Stephanie McKercher, RDN

 

Ingredients

1 tablespoons sunflower oil

2 large apples, cored and quartered lengthwise

2 pears, cored and halved lengthwise

1 tablespoon maple syrup

1 teaspoon grated ginger

1 teaspoon ground cinnamon

1 teaspoon dried thyme

1/4 teaspoon salt

Instructions

Preheat oven to 375º F. 

Heat oil in a Dutch oven on the stovetop over medium-high heat. Spread apples and pears in a single layer (flesh-side down) in the Dutch oven. Cook 5-7 minutes, or until flesh is golden brown.

Stir in maple syrup, ginger, cinnamon, thyme, and salt. Cover and roast in the oven 30 minutes, or until hot and aromatic. Remove from the oven and cool 5-10 minutes before serving. 

 

 

 

Main Dish

Broccoli and Mushroom Stir-Fry | Healthy Stir-Fry Recipes

https://www.yummly.com/recipe/Broccoli-and-Mushroom-Stir-Fry-_-Vegan-Stir-Fry-Recipes-2354331#directions

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Yields: 4 servings

Ingredients

2 cups broccoli, cut into small florets

1/4 cup red onion, chopped small

3 cloves garlic, minced

2 cups mushrooms, sliced

1/4 teaspoon crushed red pepper (optional)

2 teaspoons fresh ginger, grated

1/4 cup vegetable broth, optional water

1/2 cup carrot, shredded

1/4 cup cashews, optional water chestnuts

2 tablespoons rice wine vinegar

2 tablespoons low-sodium soy sauce

1 tablespoon coconut sugar, optional

1 tablespoon sesame seeds

Instructions

In a large skillet on high heat, add the broccoli, onion, garlic, mushrooms, red pepper, ginger, and water. Cook, stirring often until broccoli is soft and onions are translucent. Add broth and more as needed to prevent the vegetables from sticking.

Stir in the carrot, cashews, vinegar, soy sauce, and coconut sugar. Stir well and simmer for about 2 minutes. Sprinkle with sesame seeds. Serve alone or on top of quinoa or brown rice.

 

Dessert

BROCCOLI BROWNIES

https://www.food.com/recipe/broccoli-brownies-413270

 

READY IN: 45mins

SERVES: 12

3 ounces semisweet chocolate

1 cup broccoli puree

1⁄2 cup firmly packed brown sugar

1⁄4 cup unsweetened cocoa powder

2 tablespoons butter

2 teaspoons pure vanilla extract

2 large egg whites

3/4  cup unbleached all-purpose flour

1⁄2  teaspoon baking powder

1⁄2  teaspoon salt

DIRECTIONS

Preheat oven to 350 degrees.

Mix ingredients together.

Put in 8x8 pan.

Cook for 35-40 minutes.

Cut and eat!

 

 

 

Meal #3

 

 

 

Side

 

Creamy Broccoli Ginger Soup

https://www.verywellfit.com/creamy-broccoli-ginger-soup-4144626

Top of Form

 

Ingredients

1.5 cups water

1 large head broccoli, cut into pieces

2 tablespoons fresh ginger root, minced

1 tablespoon Sriracha

1 teaspoon garlic powder

1/8 teaspoon salt

1/4 cup Parmesan cheese, grated

1/2 cup low-fat cow's milk or milk alternative (optional)

Preparation

In a steamer pot, add water and broccoli to the colander. Over high heat, bring to a boil and steam broccoli for a few minutes until bright green. Be sure not to overcook until broccoli is mushy. Instead, you can microwave the broccoli—no water needed—for one to two minutes to steam it.

Place the cooked broccoli in a food processor or blender. Add a cup of the cooking water, reserving the rest for later. If you microwaved it, add plain water. Pulse for a minute to begin to puree.

Add the ginger, Sriracha, garlic powder, salt, and cheese. Pulse a few more minutes. If consistency is too thick, add the remaining half cup of water. For a creamier consistency, stir in milk.

Spoon into bowls and serve warm.  

Ingredient Variations and Substitutions

This soup is very versatile. You can add another vegetable with broccoli, such as red peppers, carrots, or mushrooms, and puree it in.

Up the protein with silken tofu or even a hint of ricotta cheese. At the end, you can toss in a handful of white Northern beans or chickpeas for additional texture, protein, and fiber.

Flavor up your bowl with smoked paprika or curry powder for a more ethnic flavor. Instead of Parmesan cheese, sprinkle in nutritional yeast for a vegan hint of cheesy flavor, plus protein and B12!

Cooking and Servings Tips

By steaming the broccoli first, it breaks down the cellulose a bit, making it easier to puree. If you have a Vitamix or another blender than heats soups as they puree, feel free to throw the broccoli in raw.

This soup can be served warm or cold, whatever is preferred. Serve with grilled fish, chicken breast, or tofu.

 

 

Side

Mushrooms on Toast

https://www.thekitchn.com/recipe-for-any-meal-mushrooms-on-toast-177630

 

Serving 1-2

INGREDIENTS

8 ounces button mushrooms

1 small shallot, minced (about 1 tablespoon)

1 small clove of garlic, minced (about 1 teaspoon)

2 teaspoons fresh thyme leaves, divided

2 tablespoons neutral oil

Salt and freshly ground black pepper

Splash of white wine (optional)

2 tablespoons crème fraiche, to serve

2 pieces of toast made from a hearty bread, to serve

INSTRUCTIONS

Wash the mushrooms quickly in water, drain and pat very dry with a tea towel. Leave the small mushrooms whole and slice larger mushrooms into thick chunks and slices.

Prep the shallot, garlic and thyme. Have the wine and crème fraiche handy. Toast the bread.

Heat the oil in a large shallow frying pan on high heat until it shimmers. Add all the mushrooms and give the pan a quick shake to distribute the mushrooms in an even layer. Let them sit without stirring to take on some color, about 1 minute or so. Watch carefully and lower heat if they begin to burn but keep it as high as possible.

Shake the pan again or toss mushrooms to evenly color. Sprinkle on a pinch of salt and a few turn of the pepper mill. At this point, add the shallot, stir briefly and cook for 30 seconds. Add the optional wine, the garlic and half the thyme and remove from the heat. The pan should be hot enough to keep cooking everything (the wine will probably evaporate on contact.)

Stir in the crème fraiche and spoon over the toast, garnishing with the remaining thyme. Serve with a few slices of fresh tomatoes, if possible, for color and acidity. Tuck in!

 

Main Course

 

Apple Chicken Lettuce Wraps

https://www.5dollardinners.com/apple-chicken-lettuce-wraps/

Prep Time10 mins

Cook Time30 mins

Servings: 4 persons

Ingredients

1 lb ground chicken

1 tsp garlic powder

1/2 tsp salt

6 Tbsp soy sauce (use gluten free for GF meal)

2 Tbsp honey

1 Tbsp rice vinegar

2 tsp minced garlic

1 tsp ground ginger

1/2 tsp crushed red pepper

1 tsp cornstarch

16 large lettuce leaves

1 apple, chopped

Green onions, sliced for garnish

Fresh veggies, as side dish

Instructions

In a large skillet, brown the ground chicken with garlic powder and salt.

In a mixing bowl, whisk together the soy sauce, honey, rice vinegar, minced garlic, ground ginger and crushed red pepper. Stir into the ground chicken over low heat and warm the sauce through.

Mix together the cornstarch with equal parts water and swirl it into the sauce. Let simmer for 2 to 3 minutes to thicken.

Chop the apples and slice the green onions. Assemble the lettuce wraps with the chicken mixture topped with chopped apples and sliced green onions.

Prepare fresh veggies.

Serve Apple Chicken Lettuce Wraps with fresh veggies.

 

Dessert

Spicy Pear Cookies

https://www.allrecipes.com/recipe/10954/spicy-pear-cookies/

 

 

"Delicious, rich flavor with or without frosting. Top with walnut halves for a fancy touch."

Ingredients
 

1/2 cup butter, softened

1 1/2 cups packed brown sugar

1 egg

1 teaspoon vanilla extract

2 cups all-purpose flour

1 1/2 teaspoons baking powder

1 teaspoon ground cinnamon

1 teaspoon ground ginger

1 pear - peeled, cored and diced

1/2 cup raisins

1/2 cup chopped walnuts

1 1/2 cups confectioners' sugar

2 1/2 tablespoons lemon juice

Directions

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

In large bowl, beat margarine and sugar until smooth. Beat in egg and vanilla. Combine flour, baking powder, cinnamon, and ginger, mix into batter. Stir in chopped pears, chopped nuts and raisins.

Drop about two inches apart by rounded tablespoonfuls onto baking sheets and bake 15 minutes or until edges are golden brown and center springs back when lightly touched. Remove to wire racks to cool.

Combine confectioners' sugar and lemon juice and mix until smooth. Spoon icing over cookies.

 

 

 

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