This Week's Heart Healthy Recipes

February 14, 2020

 

Meal #1

 

 

 

Side

Kale Salad with Blueberries (make-ahead recipe)

https://natashaskitchen.com/kale-salad-recipe/

Prep Time: 4 hours

 

 

This is a make-ahead GREEN salad and is just as crazy amazing the next day. No mow soggy greens y'all! It's ridiculously healthy. Try it and you'll make this salad again and again!

Ingredients

1 bunch kale rinsed, tough stems removed and chopped

3-4 carrots grated or julienned (here's the julienne-er we use)

1 cup craisins dried cranberries

1/4 cup Apple Cider Vinegar

2 Tbsp extra virgin Olive oil

1/2 Tbsp granulated sugar

1/2 tsp salt and 1/8 tsp black pepper or to taste

1 small red onion thinly sliced

1 - 1 1/2 cups fresh blueberries added before serving

Instructions

Stir together the dressing: 1/4 cup cider vinegar, 2 Tbsp oil, 1/2 Tbsp sugar, 1/2 tsp salt and 1/8 tsp black pepper.

In a large mixing bowl, combine chopped kale, grated carrots and 1 cup craisins. Add dressing and toss the salad together until leaves are evenly coated with dressing. Cover and refrigerate at least 3-4 hours or overnight.

Toss in thinly sliced red onion and blueberries before servin

 

Side

Celery Pear Healthy Green Juice

https://whitneybond.com/celery-pear-healthy-green-juice/

 

This Healthy Green Juice Recipe is a delicious way to help fight cancer, eliminate the body of toxins, lose weight & pack tons of vitamins into every day!

servings: 1 GLASS JUICE (12 OZ)

prep time: 10 MINS

total time: 10 MINS

Ingredients

6 pears, sliced and de-seeded

2 stalks celery

3 cups kale

2 tbsp fresh mint

Instructions

Juice all of the ingredients together.

Chill and serve.

 

Main Dish

Green Beans with Tomatoes

https://www.shelovesbiscotti.com/italian-style-stewed-tomato-green-beans/#wprm-recipe-container-44896

 

This simple and flavorful vegan recipe for these Italian Style Green Beans with Tomatoes will provide you with the perfect side dish throughout the year.

5 from 5 votes

Cuisine: Italian

Prep Time: 10 minutes

Cook Time: 25 minutes

Total Time: 35 minutes

Servings: 4 portions

Calories: 131kcal

Ingredients

2 tablespoons extra virgin olive oil

1 small-medium onion finely chopped

pinch crushed red pepper flakes optional

1-2 cloves garlic minced

4-5 medium fresh tomatoes blanched and chopped OR 1 14-ounce can Italian peeled and crushed tomatoes

1-2 sprigs of fresh basil chopped

1-2 sprigs of fresh parsley chopped

Salt and pepper to taste

Instructions

Wash and trim the ends of the green beans. Set aside.

In a large skillet, heat the oil over medium heat.

Add the chopped onion and sauté for about 4-5 minutes or until the onion is translucent. Make sure to give it a few stirs.

Add the red pepper flakes (if using) and the minced garlic and sauté for about 1 minute.

Add the tomatoes.

Bring to a boil and then reduce heat to obtain a vigorous simmer.

Simmer for about 10 minutes or until the sauce begins to thicken.

In the meanwhile, bring a large pot of salted water to boil.

Cook the beans for about 5 minutes. Beans should still be crisp.

Drain and add to simmering tomatoes.

Simmer, uncovered, until beans become tender but still firm (not mushy). If the sauce appears dry, add some water.

Add the herbs during last few minutes of cooking.

Season with salt and pepper and serve.

 

 

 

 

 

 

 

 

 

 

 

Dessert


Bananas Foster

https://www.allrecipes.com/recipe/24705/bananas-foster-ii/print/?recipeType=Recipe&servings=4&isMetric=false

 

Ingredients

1/4 cup butter

2/3 cup dark brown sugar

3 1/2 tablespoons rum

1 1/2 teaspoons vanilla extract

 

1/2 teaspoon ground cinnamon

3 bananas, peeled and sliced lengthwise and crosswise

1/4 cup coarsely chopped walnuts

1 pint vanilla ice cream

Directions

In a large, deep skillet over medium heat, melt butter. Stir in sugar, rum, vanilla and cinnamon. When mixture begins to bubble, place bananas and walnuts in pan. Cook until bananas are hot, 1 to 2 minutes. Serve at once over vanilla ice cream.

 

 

 

 

 

 

 

 

 

 

Meal #2

 

 

 

Side

Green Bean and Celery Salad

https://www.foodnetwork.com/recipes/food-network-kitchen/green-bean-and-celery-salad-recipe-2103855

 

Level: Easy

Total: 14 min

Prep: 10 min

Cook: 4 min

 

Directions

Whisk 2 tablespoons lemon juice, 1 tablespoon dijon mustard, a pinch of salt and 3 tablespoons olive oil in a bowl. Add 1 minced shallot, 2 tablespoons capers, a handful each of chopped parsley and celery leaves, and a pinch of pepper. Boil 3/4 pound halved green beans until crisp-tender, 4 minutes; drain and add to the dressing along with a few thinly sliced celery ribs.

 

Side

 

Roasted Pear and Potato Salad

https://www.onegreenplanet.org/vegan-food/sweet-and-savory-ways-to-cook-with-pears/

The firm flesh of pears allows them to hold up to roasting and make a perfect pairing with potatoes for a delicious salad or side dish. Because potatoes take so long to roast, I start them on the stovetop and then transfer them to the oven.

In a large skilled that you can put in the oven, heat 2 Tbs. olive oil over medium-high heat.

 Add 1 ½ lbs. Yukon or red potatoes that have been halved or quartered so that the pieces are all the same size.

Cook for 10 minutes, tossing the potatoes to make sure they brown on all sides.

Add 4 pears that have been cored and cut into the same size as the potatoes.

Add 1 tsp. dried thyme,

1 tsp. salt and ½ tsp. black pepper.

Stir to coat the pears and potatoes with seasoning.

Transfer the skillet to the oven and roast at 450 degrees for 15 minutes, or until the potatoes are tender.

Remove the skillet from the oven.

Prepare the dressing.

In a large bowl, combine 2 Tbs. lemon juice,

 2 Tbs. agave nectar,

1 Tbs. Dijon mustard,

3 Tbs. extra-virgin olive oil, and salt and pepper to taste.

Toss the potatoes and pears in a few spoons of the dressing.

Place a big bunch of arugula in a bowl.

Add a few thin slices of red onion.

Spoon the pears and potatoes over the arugula, season with salt and pepper, and serve with extra dressing.

 

 

Main Dish

Italian Vegan Stuffed Peppers

Stuffed peppers like mom used to make, but these are vegan! These roasted bell peppers are filled with an Italian-spiced mix of lentils and rice, and topped with zesty marinara sauce. The perfect meal when you're looking for some healthy comfort food!

 Course Entree

 Cuisine Italian

 Keyword healthy stuffed peppers, vegan dinner recipes

 Prep Time 20 minutes

 Cook Time 50 minutes

 Total Time 1 hour 10 minutes

 Servings 8

 Calories 267 kcal

 Author Alissa Saenz

Ingredients

For the Filling

1 tablespoon olive oil

1 medium onion, diced

2 garlic cloves, minced

1 1/2 cups vegetable broth

3/4 cup long grain brown rice

1 tablespoon vegan Worcestershire sauce

2 teaspoons dried basil

2 teaspoons dried thyme

1/2 teaspoon fennel seeds

1/4 teaspoon red pepper flakes, or to taste

3/4 cups dried brown lentils*

1 (14 ounce) can diced tomatoes

Salt and pepper, to taste

For the Peppers

4 large bell peppers, any color

1 tablespoon olive oil

2 1/2 cups marinara sauce, homemade or jarred

Fresh parsley or basil, for serving, optional

Instructions

Begin by making the filling. Coat the bottom of a medium pot with olive oil and place it over medium heat.

When the oil is hot, add the onion and cook, stirring frequently, for about 5 minutes, until soft and translucent.

Add the garlic and cook it for about 1 minute, until very fragrant.

Stir in the broth, rice, Worcestershire sauce, basil, thyme, fennel, and red pepper flakes. Raise the heat and bring the liquid to a boil.

Lower the heat until the liquid is just simmering. Cover the pot and allow the rice to simmer for about 40 minutes, until the rice is tender and the liquid is absorbed.

While the rice cooks, place the lentils in a small saucepan and cover them with a few inches of water.

Place the pot over high heat and bring the water to a boil.

Lower the heat and allow the water to boil until the lentils are tender, about 20 minutes. You can add more water during cooking if too much of it dries up. 

While the rice and lentils simmer, begin preparing the peppers. Preheat the oven to 400°F.

Cut the top off of each pepper, removing the stem, then use your hands to scoop out the seeds and core. 

Rub the outside of each pepper with olive oil, then place the peppers, cut side up, in a 9 x 9 inch baking dish.

Place the dish into the oven and bake the peppers until the skin just starts to blister, about 25 minutes.

When the lentils are done cooking, drain them in a colander and return them to the pot.

When the rice has finished cooking, allow the pot to sit with the lid on for 5 minutes.

Remove the lid from the rice and stir in the lentils and tomatoes. Season the mixture with salt and pepper to taste.

When the peppers have finished baking, remove the dish from the oven, but leave the oven on.

Spoon 2 cups of marinara sauce into the bottom of the pan, surrounding the peppers.

Spoon the filling into the peppers, mounding some on top if necessary.

Top each pepper with a spoonful of sauce. 

Return the dish to the oven and bake the peppers for about 10 minutes more, until the sauce and fillings are hot.

Sprinkle with fresh basil or parsley, and divide the peppers onto plates. Serve.

 

 

 

 

 

 

 

 

Dessert

 

Pears with chocolate sauce  Valentine Worthy!!!

SERVES 8

A good recipe for chocolate sauce is invaluable. Put everything out on the table and let everyone help themselves

Ingredients

8 pears

1 lemon

zest removed in strips

1 orange

zest removed in strips

1 vanilla pod, split

200g golden caster sugar

1 cinnamon stick

600ml white wine

vanilla

 

 ice cream, to serve

For the chocolate sauce

300g plain chocolate,chopped

300ml double cream

150ml milk

25g butter

 

Method

Peel the pears, leaving the stalks intact, then take the core out from the bottom of each by using a small sharp knife or a melon baller. Flatten the bottom by slicing off a little bit so that it will sit upright when served. Put the pears into a saucepan with the zests, vanilla pod, sugar, cinnamon, white wine and 600ml water, then bring to the boil. Lower the heat and poach for about 20-25 mins until they are cooked all the way through, but are not so soft that they will fall apart. Leave to cool in the liquid. Can be made and chilled a day ahead.

When cool, take the pears out, strain out the cinnamon, zest and vanilla pod (keep the pod, allow it to dry, then pop it into a jar of sugar to make vanilla sugar), then pour the syrup back in the pan. Boil until reduced by half to a thin syrup.

Meanwhile, to make the sauce, melt the chocolate in a bowl set over a pan of simmering water. Warm the cream, milk and butter in a heavy based pan. Stir this into the melted chocolate, set aside and keep warm. Can be made and chilled a day ahead. If the sauce cools and thickens too much, warm it again gently over a pan of simmering water or for 30 secs in a microwave. Serve the pears with plenty of syrup, chocolate sauce and good-quality vanilla ice cream.

 

 

 

Meal #3

 

 

Side

Classic Caesar Salad

INGREDIENTS

The Dressing

6 anchovy fillets packed in oil, drained

1 small garlic clove

Kosher salt

2 large egg yolks

2 tablespoons fresh lemon juice, plus more

¾ teaspoon Dijon mustard

2 tablespoons olive oil

½ cup vegetable oil

3 tablespoons finely grated Parmesan

Freshly ground black pepper

The Croutons

3 cups torn 1" pieces country bread, with crusts

3 tablespoons olive oil

The Lettuce

3 romaine hearts, leaves separated

The Cheese

Parmesan, for serving

RECIPE PREPARATION

The Dressing

Chop together anchovy fillets, garlic, and pinch of salt. Use the side of a knife blade to mash into a paste, then scrape into a medium bowl. Whisk in egg yolks, 2 Tbsp. lemon juice, and mustard. Adding drop by drop to start, gradually whisk in olive oil, then vegetable oil; whisk until dressing is thick and glossy. Whisk in Parmesan. Season with salt, pepper, and more lemon juice, if desired.

DO AHEAD: Can be made 1 day ahead.

The Croutons

Make your own. Tearing, not cutting the bread ensures nooks and crannies that catch the dressing and add texture. Preheat oven to 375°. Toss bread with olive oil on a baking sheet; season with salt and pepper. Bake, tossing occasionally, until golden, 10–15 minutes.

The Lettuce

Use whole leaves; they provide the ideal mix of crispness, surface area, and structure.

The Cheese

Caesars crowned with a mound of grated Parmesan may look impressive, but all that clumpy cheese mutes the dressing. Instead, use a vegetable peeler to thinly shave a modest amount on top for little salty bursts.

The Assembly

Skip the tongs. Use your hands to gently toss the lettuce, croutons, and dressing, then top off with the shaved Parm.

 

 

 

Side

Cream of celery and orange soup

https://www.food24.com/Recipes/Cream-of-celery-and-orange-soup-20150728-2

 

Ingredients11

Servings4

Time00:15

Ingredients

60 ml butter

1 small chopped onion

3 chopped celery stalks and leaves

45 ml cake flour

5 ml salt

freshly ground black pepper

60 ml grated orange rind

750 ml vegetable stock

250ml milk

1 orange, peeled and cut coarsely

sour cream, thin slices of orange and celery leaves

 

Method

 

Melt the butter in a large pot.
Add the onions and celery and sauté over medium heat for 10 minutes.
Add the cake flour and mix to form a roux and season with salt and black pepper.
Add the orange rind and vegetable stock.
Cook the celery mixture on a low heat for approximately 20 minutes or until the celery is soft.

Remove from the heat and cool down slightly.
Process the soup in a food processor until smooth and return to the pot.
Add the milk and orange meat and heat through.
Spoon the soup into bowls.
Add a teaspoon of sour cream with a slice of fresh orange and celery leaves to garnish.

 

 

Main Course

BAKED PUFFY OMELET WITH SPICED PEARS

http://www.nutrizonia.com/baked-puffy-omelet-with-spiced-pears/recipes/

 

 

Prep time

5 mins

Cook time

12 mins

Total time

17 mins

 

Author: Farida

Serves: 2

INGREDIENTS

Eggs:

3 eggs

2 Tb almond flour

4 Tb milk

Pinch of salt

Pears:

2 medium pears Sliced

2 tsp butter

¼ tsp of ground spices: cloves, cinnamon, ginger

2 tsp of honey

Butter for greasing the pan

INSTRUCTIONS

In a small skillet, melt 2 tsp of butter, add pears and sprinkle the spices, saute until the pears are soft .

Separate the egg whites from the yolks, whip the egg whites until a soft peak forms.

In a bowl put the egg yolks, milk, salt, flour, and mix lightly.

By a wooden spoon, fold the egg whites in the yolk eggs mixture.

Pour the batter in a greased oven dish or iron skillet.

Place pears on tops

Bake for 10 to 12 minutes on 180 C

Serve immediately,and refrigerate any leftover

 

Dessert

BERRY BANANA BREAD WITH LEMON GLAZE

https://www.mybakingaddiction.com/triple-berry-banana-bread-with-lemon-glaze/

 

yield: 8 to 10 servings

 

prep time: 15 minutes

 

cook time: 1 hour 15 minutes

 

total time: 1 hour 30 minutes

INGREDIENTS

6 tablespoons unsalted butter, melted and slightly cooled

2 cups all purpose flour

3/4 cup sugar

3/4 teaspoon baking powder

1/2 teaspoon salt

2 large eggs

1 1/2 cups mashed ripe bananas (about 4 medium bananas)

1/4 cup plain Greek yogurt

1 teaspoon vanilla extract

2 cups mixed blueberries, raspberries and blackberries (if frozen, do not thaw), divided

FOR THE LEMON GLAZE:

juice of half a lemon, about 3 tablespoons

1/2 cup powdered sugar (or more if you want a thicker glaze)

INSTRUCTIONS

Preheat oven to 350°F. Grease a 9x5-inch loaf pan.

In a large bowl, combine the flour, sugar, baking powder, and salt.

In a separate bowl, combine the eggs, mashed banana, yogurt, and melted (slightly cooled) butter, and vanilla. Whisk until smooth.

Make a well in the center of the flour mixture and pour in the banana mixture. Stir gently until just combined, being careful not to over mix. Gently fold in 1 1/2 cups of the berries, reserving 1/2 cup for topping.

Pour batter into prepared bread pan. Sprinkle the remaining berries on top, gently pressing them down into the batter.

Bake until the loaf is golden brown and a toothpick inserted into the center comes out clean, about 1 hour to 1 hour 15 minutes. If bread seems to be browning too quickly, tent with aluminum foil.

Cool the loaf in the pan for 5 minutes, then gently turn out onto a wire rack. Cool completely before cutting.

To prepare the lemon glaze, whisk together the lemon juice and powdered sugar until smooth. Drizzle over the top of the bread just before eating.

NOTES

A combination of blueberries, blackberries and raspberries are the recommended berries for this recipe. Strawberries can sometimes prevent the bread from baking fully so we recommend avoiding them; however, if you choose to include them, make sure they are sliced or diced.

 

 

 

Pear and Apple Cobbler with an Oatmeal-Almond Topping

This is a relatively healthy dessert. It uses no sugar, just 2 Tbs. of maple syrup and only 2 Tbs. of vegan butter. Instead of using dough for the topping, I use a combination of oatmeal and almonds. The topping is crisp and crunchy. The pear and apple filling is soft and sweet with all those warm spices that are so comforting and delicious. Preheat the oven to 400 degrees.

 

In a bowl, add 2 pears and 2 apples cut into bite-sized pieces, 1 tsp. ground cinnamon, ½ tsp. ground allspice, 1 Tbs. flour, 1 tsp. vanilla and 2 Tbs. fresh orange juice. Toss so the fruit is well-covered. Transfer the fruit filling to your baking dish or ramekins. In another bowl, mix 1 cup oats, ½ cup sliced almonds, ¼ cup flour, a pinch of salt, 3 Tbs. maple syrup and 2 Tbs. melted vegan butter or oil. Mix well. The topping mixture should be crumbly and a bit sticky. Taste it to see if it’s sweet enough for your liking.

 

Top the fruit filling with the oat topping. Press it down into an even level. Bake for 25-30 minutes until the top is golden-brown and the fruit is bubbling. Remove from the oven and let set for about 10 minutes. Serve with vanilla ice cream, whipped cream or all by itself.

 

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