This Week's Healthy Recipes

February 27, 2020

 

Meal #1

 

 

Side

Savory Sweet Potato Muffins

https://blog.myfitnesspal.com/savory-sweet-potato-muffins/

 

Ingredients

2 cups (240g) whole-wheat pastry flour

1/2 teaspoon baking soda

1/2 teaspoon baking powder

1/4 teaspoon salt

1 teaspoon dried thyme

1 cup (200g) mashed sweet potato

2 large egg whites, lightly beaten

1/4 cup (60ml) olive oil

1/4 cup (60ml) maple syrup

Directions

Preheat the oven to 350ºF (175ºC). Line nine cups of a muffin tin with muffin papers. In a large bowl, combine the pastry flour, baking soda, baking powder, salt and thyme; whisk to mix well.

In a medium bowl, combine the sweet potato puree, egg whites, olive oil and maple syrup and whisk until smooth.

Stir the sweet potato mixture into the flour mixture until just combined.

Use heaping 1/4-cup scoops of batter to portion into the cups, dividing any extra between them. Smooth the tops if needed.

Bake for 20–25 minutes, until a toothpick inserted in the center of a muffin comes out with no wet batter clinging to it.

Cool on racks, when cooled, store tightly covered in the refrigerator for up to four days.

Serves: 9 | Serving Size: 1 muffin

Nutrition (per serving): Calories: 206; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 196mg; Carbohydrate: 31g; Dietary Fiber: 4g; Sugar: 8g; Protein: 5g

 

 

 

 

Side

BROCCOLI APPLE GRAPEFRUIT SALAD

https://justindulgence.wordpress.com/2012/06/15/broccoli-apple-grapefruit-salad-with-lemon-mustard-dill-dressing/

I wanted a super light and juicy salad to accompany the dense savory crispy garlic mint pressed tofu I made for dinner tonight. This salad worked great, beautifully contrasting the garlic and mint flavor with one of dill and mustard.

 

 

 

INGREDIENTS

3 cups broccoli, bite-size pieces

1 apple, chopped

1 grapefruit, peeled and chopped

1 tbsp olive oil

1 tbsp grainy dijon mustard

1/2 lemon, juiced

1 clove garlic, crushed

1 tbsp fresh chopped dill

DIRECTIONS

Microwave broccoli on high for 3 minutes. Chill in refrigerator for at least half an hour.

Combine olive oil, mustard, lemon juice, garlic and dill. Mix well.

Toss broccoli, apple and grapefruit in dressing.

Serve and enjoy!

NUTRITIONAL INFORMATION 

Makes 2 large servings.

Per serving: 202 calories, 30 g carbs, 10 g fat, 5 g protein, 7 g fiber

 

 

 

****In case you have any mint leftover from last week and want to try the

Crispy Garlic Mint tofu:

This was my first time pressing tofu, and wow, am I glad I did! It’s a keeper and has a solid place in my repertoire for when vegetarian friends come for dinner. I know some people aren’t a big fan of tofu’s spongy wet texture, so this is a great way to get away from that while still being able to enjoy the benefits of this inexpensive and lean source of protein. I’d almost describe the pressed tofu as having a chicken texture, in fact it quite looks like a thin strip of chicken when you cut into it.

 

INGREDIENTS

1 package firm tofu

2 garlic cloves, pressed

2 tbsp olive oil

1/2 tsp salt

1/2 lemon, zested

1/2 lemon, juiced

1/4 tsp cayenne pepper or 1/2 tsp red pepper flakes

1/4 cup packed chopped fresh mint

DIRECTIONS

Cut tofu crosswise into 4 slabs. Firmly blot each slab between paper towel to remove excess water.

To make marinade, combine all remaining ingredients and mix well.

Cover tofu on all sides with marinade and place on a plate. Cover with plastic and let sit for at least 30 minutes at room temperature or overnight in the fridge.

Heat large frying pan on medium-high heat.

Remove tofu from marinade and press off excess liquid with paper towels. Reserve marinade.

Arrange tofu flat in frying pan. Cover tofu with another frying pan, weighing upper pan down with a full kettle or large can of tomato sauce or beans.

Cook for 5 minutes, reduce heat to medium and cook for another 5 until well browned.

Flip tofu, press and cook until browned, about 7 minutes.

Place tofu on serving dish. Pour remaining marinade into pan, heat briefly and use it to garnish tofu.

Serve over rice, quinoa or another grain and enjoy!

NUTRITIONAL INFORMATION

Makes 2 servings.

Per serving: 330 calories, 6 g carbs (1 g sugar), 26 g fat (4 g saturated), 22 g protein, 1 g fiber

 

 

 

 

 

Main Dish

GRILLED MUSHROOM CHEESESTEAKS

https://teaspoonofspice.com/grilled-mushroom-cheesesteaks-and-recap-of-mushroom-tour-trip/

 

 

 

Grilled mushrooms and grilled onions with a light cheese sauce makes for the ultimate veggie cheesesteak.

Yield: 4 servings. 

 

 

ingredients

For the mushrooms:

1 tablespoon olive oil

1 medium onion, sliced thinly

20 ounces baby bella or white button mushrooms, sliced

1 tablespoon reduced sodium soy sauce

1/4 teaspoon black pepper

For the “cheese whiz” sauce:

1 tablespoon unsalted butter

1 tablespoon all-purpose flour

2/3 cup low-fat milk (warmed for 1 minute in microwave)

4 ounces Cabot Extra Sharp Cheddar

4 (6-inch) whole-wheat rolls

instructions

In a grill pan, heat olive oil over medium heat. Add onion and cook for about 5 minutes, stirring occasionally.

Add mushrooms and grill for about 10 minutes, stirring occasionally.

Add soy sauce and black pepper, stir and grill for another 5 minutes, stirring occasionally. Remove from pan.

Place rolls, cut side down on pan and grill for a few minutes until toasted.

While mushrooms are grilling, make cheese sauce by placing a small sauce pan over medium heat. Add butter and once melted, whisk in flour.

Slowly pour in warm milk, whisking constantly. Whisk frequently until sauce thickens (about 2 – 3 minutes.)

Slowly whisk in cheese and whisk until melted. Remove from stove.

To assemble sandwiches, divide mushrooms evenly among 4 rolls. Pour cheese sauce over mushrooms and serve immediately.

 

 

 

Dessert

 

SWEET POTATO PEANUT BUTTER SWIRL BROWNIES

https://www.thehealthymaven.com/sweet-potato-peanut-butter-swirl-brownies

 

Prep Time: 20 minutes

 

Cook Time: 25 minutes

 

Total Time: 45 minutes

 

Yield: 12 brownies 

INGREDIENTS

1/4 cup unsweetened cocoa powder or raw cacao

1/2 cup brown rice flour (any flour will work)

1 tsp baking powder

pinch sea salt

150 grams of good quality dark chocolate or chocolate chips (about ¾ cup)

1/4 cup coconut oil, melted (plus more for greasing)

1 cup mashed sweet potato*

3 large eggs, room temperature

For swirl:

1/4 cup peanut butter

 

 

INSTRUCTIONS

Preheat oven to 350 degrees F.

Grease and 8 x 8 baking pan with coconut oil.

In a large bowl combine cocoa powder, brown rice flour, baking powder and salt. Set aside

Melt chocolate in a double-boiler or in microwave.

Stir in coconut oil until fully melted.

Add chocolate mix and sweet potato to dry ingredients and stir until well-combined.

Add in eggs and mix well.

Add batter to pan and spread smooth.

For Swirl:

Add 9 dollops of peanut butter to batter. Using a knife, cut through peanut butter and zig zag your way across the pan until peanut butter has been incorporated into batter.

Bake for 25 mins or until a toothpick comes out clean after being poked in the center.

Let cool for at least 20 mins before cutting into 12 brownies and then remove and allow to cool completely on a wire rack.

Will keep for up to 3 days in an airtight container.

*To make my mashed sweet potato I peel and chop 1 large or 2 medium sweet potatoes, before adding to boiling water and cooking on high for 12 mins. Strain and mash by hands or in a blender.

 

 

 

 

Meal #2

 

 

 

Side

Rutabaga-Sweet Potato Mash with Garlic and Sage

https://www.marthastewart.com/1534334/rutabaga-sweet-potato-mash-garlic-and-sage

Ever-popular sweet potatoes team up with an underrated root vegetable in this silky mash: peppery rutabaga. Garlic and sage cooked in butter, plus a generous dose of cream, make the side dish sing.

 

 

Prep:

30 mins

Total:1 hr

Yield:

Serves 8 to 10

Top of Form

 

Bottom of Form

Ingredients

2 pounds rutabaga, peeled and cut into 1/2-inch pieces

2 pounds sweet potatoes, peeled and cut into 1-inch pieces

Kosher salt and freshly ground pepper

4 tablespoons unsalted butter

2 tablespoons minced garlic (from 5 to 6 cloves)

2 tablespoons finely chopped fresh sage leaves

1/2 cup heavy cream

• • •

Directions

Step 1

In a pot, combine rutabaga and sweet potatoes; cover with water by a few inches and season generously with salt. Bring to a boil, then reduce heat to medium and cook until easily pierced with the tip of a knife, about 15 minutes. Drain.

Step 2

Return pot to medium heat; add butter. When it melts, add garlic and sage; cook 1 minute. Add cream; bring to a simmer, then remove from heat. Return rutabaga and sweet potatoes to pot; mash to desired consistency and season with salt and pepper. Serve.

 

 

 

 

 

Side

Healing Cream of Greens Soup

https://www.today.com/recipes/healing-cream-greens-soup-t124487

 

 

SERVINGS:4-6

Swap options: I love the super-subtle coconutty notes from the unrefined coconut oil, but if you don't have any you could use olive oil instead. To add even more nourishing ingredients, try ginger or cayenne to kick up the heat and clear your sinuses. Stir in some cooked quinoa for a heartier meal.

Ingredients

2 tablespoons unrefined coconut oil, divided

1 onion, diced

1 sweet apple (such as Gala, Honeycrisp or Braeburn), diced

4 cloves garlic

2 teaspoons sea salt, divided

5 cups (1 pound) broccoli florets

3 cups (5 ounces) baby spinach

4 cups gluten-free vegetable broth

Freshly ground black pepper

 

Preparation

1. In a large saucepan, heat 1 tablespoon of the coconut oil over medium-high heat. When it shimmers, add the onion, apple, garlic and 1 teaspoon of the salt. Cook, stirring occasionally, for 5 to 7 minutes, until the vegetables have softened.

2. Add the broccoli, spinach, broth and remaining teaspoon of the salt. Bring to a boil, then reduce the heat to medium-low and simmer for about 10 minutes, until the broccoli is tender and the spinach has wilted.

3. Remove the pot from the heat and purée directly in the pot using an immersion blender, or, working in batches, transfer the mixture to a blender and purée until smooth (be careful when blending hot liquids); return the soup to the pot. Stir in the remaining tablespoon of oil.

4. Serve in bowls topped with some pepper.

 

Main Dish

YIELD: 2 - 4 SERVINGS

PAPPARDELLE PASTA WITH ROSEMARY PORTOBELLO MUSHROOM SAUCE

https://familystylefood.com/pappardelle-pasta-rosemary-portobello-sauce/

 

Bottom of Form

Enjoy this hearty, autumnal pappardelle pasta with fresh rosemary and portobello mushrooms in warm bowls, with a glass of red wine on the side 🙂

PREP TIME15 minutes

COOK TIME15 minutes

TOTAL TIME30 minutes

 

INGREDIENTS

3 tablespoons extra-virgin olive oil

2 shallots, halved lengthwise and thinly sliced

Kosher salt

3 portobello mushroom caps (10 -12 ounces), sliced into 1-inch pieces

8 ounces pappardelle pasta, fresh or dried

1 garlic clove, finely sliced

2 teaspoons finely chopped fresh rosemary leaves

1/2 teaspoon red chili flakes

2 tablespoons tomato paste

1 teaspoon balsamic vinegar

2 tablespoons unsalted butter

A hunk of Parmigiano Reggiano or parmesan cheese

 

INSTRUCTIONS

Put the oil, shallots and a pinch of salt in a large skillet and place over medium heat. Cook, stirring frequently, until the shallots are softened, but not browned.

Add the mushrooms to the pan. Cook the mushrooms for a few minutes until they take on some color, then stir and add 1/2 teaspoon salt. Continue cooking until the mushrooms become tender and their liquid evaporates.

Meanwhile, bring a large pot of water to a boil and add 2 tablespoons kosher salt. Cook the pasta until al dente. Scoop out and reserve 1/2 cup of the pasta water, then drain the pasta.

Add the garlic, rosemary, chili, tomato paste, vinegar and butter to the mushrooms. Add 1/3 cup of the pasta water and stir over medium heat until the mixture becomes saucy. Add the pasta to the pan and toss gently with tongs to coat with the sauce, adding more water if it seems too dry. Taste for seasoning.

Shave curls of Parmigiano cheese over the pasta with a vegetable peeler and serve. 

 

 

 

Dessert

RUBY RED GRAPEFRUIT BARS

https://www.dessertnowdinnerlater.com/ruby-red-grapefruit-bars/

 

Top of Form

 

INGREDIENTS

Crust:

 1/2 cup butter, room temperature

 1/4 cup sugar

 1 cup flour

Filling:

 2 eggs

 3/4 cup sugar

 1/4 tsp baking powder

 2 Tbsp flour

 2 tsp grapefruit zest

 1/2 cup grapefruit juice (approximately 1/2 a grapefruit; add up to 1/4 cup more juice for a more tart taste)

 Pink food coloring

INSTRUCTIONS

CRUST: Preheat oven to 350*F. In a stand mixer combine ingredients until crumbly. Press on the bottom of a 9x9 baking dish. Bake 15 minutes or until starting to brown lightly.

FILLING: Prepare filling when crust is just about done: Using the whisk attachment of your stand mixer, whisk the eggs, sugar, baking powder, & flour until light & fluffy. Then add grapefruit juice with zest, & about 3 drops of pink food coloring (or more till desired color) until combined.

Pour filling over hot crust & bake an additional 20 minutes or until edges are golden. Let cool in the refrigerator. Cut squares, dust tops with powdered sugar & serve. Amazing when eaten cold from the fridge.

 

 

 

 

 

 

 

Meal #3

 

 

Side

Creamy Rutabaga and Parsnip Soup

https://www.thespruceeats.com/creamy-rutabaga-parsnip-soup-4129337

 

 

Total:42 mins

Prep:7 mins

Cook:35 mins

Yield:Serves 4

Nutritional Guidelines (per serving)

297

Calories

17g

Fat

31g

Carbs

7g

Protein

 

Ingredients

2 tablespoons unsalted butter

½ cup onion (chopped)

2 large rutabagas (peeled and cut into 1-inch chunks)

1 parsnip (peeled and sliced)

5 cups less-sodium vegetable broth

2 teaspoons fresh sage leaves (chopped)

1 tablespoon honey

½ cup heavy cream

Garnish: sliced scallions 

 

Steps to Make It

In a large pot melt the butter over medium heat. Add the onions and sauté for about 4 minutes, until tender. Add the rutabagas and parsnips and stir, then pour in the broth, raise the heat to high and bring to a simmer. Lower the heat to medium and simmer, covered, for about 25 minutes until the vegetables are tender.

Use an immersion blender to puree the vegetables right in the pot, or carefully transfer the vegetables and some of the liquid in batches to a food processor or blender and puree with the sage leaves and honey until smooth. Return to the pot, add the cream and heat over medium-high heat for another minute until the whole thing is heated through. Serve hot in bowls with the scallions sprinkled on top.

Use Caution When Blending Hot Ingredients

Steam expands quickly in a blender, and can cause ingredients to splatter everywhere or cause burns. To prevent this, fill the blender only one-third of the way up, vent the top, and cover with a folded kitchen towel while blending.

 

Side

GRAPEFRUIT CITRUS SALAD

https://livelytable.com/grapefruit-citrus-salad/

 

This refreshing grapefruit citrus salad made with granny smith apples and mint is the perfect healthy summer fruit salad! (gluten-free, vegan, no added sugar)

Prep Time: 10 minutes

Total Time: 10 minutes

Yield: 4 cups 

 

INGREDIENTS

1 large grapefruit

1 granny smith apple

2 small oranges

6–10 mint leaves

Honey (optional)

INSTRUCTIONS

Remove peels from grapefruit and oranges. I like to cut them off to remove all of the bitter white parts. Cut into thin segments.

Thinly slice granny smith apples into 1/4 in slices.

Cut mint leaves into thin ribbons.

In a medium bowl, mix fruit and mint and gently stir to combine. Drizzle lightly with honey (optional).

Cover and refrigerate until ready to serve.

 

 

Main Course

Rutabaga Baked Ziti Recipe

https://theculinarycure.com/rutabaga-baked-ziti/

 

 

This ingenious recipe substitutes rutabaga for pasta and tastes so good even your Nonna would approve.

 Course Entree, healthy snacks, Vegetables

 Keyword kale, marinara sauce, mozzerella, parmesan, rutabaga, spinach, tomato sauce, ziti

 Servings 4

 

 

Ingredients

1 medium rutabaga peeled and cut into 2” ziti size sticks

1 tbs olive oil

1 24 oz jar favorite marinara sauce I love Rao’s

1 5 oz bag baby power greens spinach or kale

1 cup sautéed mushrooms-optional

1/2 cup whole milk ricotta

3/4 cup shredded whole milk mozzarella

1/2 cup shredded parmesan

2 eggs

1 tsp dried oregano

1/2 tsp dried red pepper flakes

1 tsp salt

Freshly cracked pepper

Instructions

Pre-heat oven to 400 degrees. Oil a medium size baking dish.

Peel and slice rutabaga into 2”ziti size pieces. Place in saute pan with 1” water and cook until softened, about 5 minutes. Alternatively, in batches, place rutabaga in Leuke steamer and cook in microwave on high heat 2-3 minutes or until softened. In saute pan or bowl combine the rutabaga with 12 oz of the marinara sauce.

Saute or Leuke steam the greens in batches until wilted. Set aside.

Beat eggs and mix with 1/2 cup ricotta, 1/2 cup parmesan, 1/2 cup mozzarella, dried oregano, red pepper flakes, salt and pepper. Combine with wilted greens and mushrooms (optional).

Loosely mix the rutabaga marinara combination with the cheese and greens mixture and place in prepared baking dish. Top with remaining mozzarella cheese.

Bake in the middle of the oven for 30 plus minutes, until bubbly and slightly browned.

 

 

 

Dessert

GRAPEFRUIT YOGURT CAKE

https://www.theleangreenbean.com/grapefruit-yogurt-cake/

 

 

 

A light, fresh loaf cake that’s perfect for snacktime and also fancy enough for dessert!

 

Prep Time: 5 minutes

 

Cook Time: 50 minutes

 

Total Time: 55 minutes

INGREDIENTS

1 cup whole milk plain yogurt

¾ cup sugar

2 eggs

¼ cup butter, melted

⅓ cup grapefruit juice, fresh squeezed

¼ cup applesauce

1 Tbsp grapefruit zest

1½ cups white whole wheat flour

2 tsp baking powder

Glaze: ¾ cup powdered sugar + 2 Tbsp grapefruit juice

INSTRUCTIONS

Combine the liquid ingredients in a large bowl.

Add the flour and baking powder and stir until just mixed.

Pour into greased pan/pans and bake at 350 degrees for 45-50 minutes.

Let cool completely.

Combine the powdered sugar and grapefruit juice in a small bowl and drizzle over cake just before serving.

 

 

 

 

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