This Week's Healthy Recipes

May 23, 2020

 

 

 

 

 

Meal 1

 

 

 

Roasted Cauliflower and Sweet Potato Collard Wraps

Use organic ingredients whenever possible! This recipe calls for cooked quinoa, so add 20 minutes to recipe if you need to cook yours first.

15 minPrep Time

25 minCook Time

40 minTotal Time

 

Ingredients

4 collard green leaves

1 head cauliflower

1 med-lg purple sweet potato

1 can chickpeas (garbanzo beans), drained & rinsed

3-4 tbsp coconut or avocado oil

1/2 cup cooked quinoa

For the Avocado Tahini Sauce:

1 large avocado

1/4 cup tahini

1 small lime

1 tsp Himalayan pink salt

 

Instructions

Preheat oven to 425 F.

Prepare collard greens by cutting off the stems, and trim the part of the stalk that runs down the middle of the leaf. With a sharp knife, cut along the edge of the stalk to thin it down without cutting the leaf.

Cut cauliflower into florets, cube sweet potatoes, and coat with coconut or avocado oil. Place on large pan lined with parchment paper.

 

Rinse and dry chickpeas. Place on small pan lined with parchment paper.

Place both pans in the oven, the chickpeas on bottom/middle rack, and the cauliflower & sweet potatoes on top rack. Set timer for 10 minutes.

 

After ten minutes, remove chickpeas, and lightly coat in coconut or avocado oil. Place back in oven. Cook everything for another 15 minutes, or until vegetables are soft and chickpeas are crispy, but not burnt.

While veggies are cooking, mash avocado by hand or manual food processor. Combine with 1/4 cup tahini sauce, juice from the lime, and 1 tsp of salt.

 

For combining the wraps:

Spread avocado tahini sauce on the side of the leaves with the stem.

Layer with cooked quinoa, roasted chickpeas, cauliflower, and sweet potatoes.

Lay leaves sideways, so the stem is horizontal. Fold the sides in, and then wrap like a burrito.

Slice in half, and enjoy your green collard wraps!

 

 

 

Pasta With Collard  Greens and Onions

https://cooking.nytimes.com/recipes/12465-pasta-with-collard-greens-and-onions

 

INGREDIENTS

1 bunch collard greens, stemmed and washed

2 tablespoons extra virgin olive oil

1 medium onion, preferably a red onion, cut in half lengthwise, then sliced across the grain

 Salt to taste

¼ teaspoon red pepper flakes (optional)

2 garlic cloves, minced, or 1/2 head green garlic, stalks and papery shells removed, sliced

 Freshly ground pepper

8 to 12 ounces pasta, any shape

½ cup cooking water from the pasta

1 to 2 ounces Parmesan (to taste)

 

 

PREPARATION

Bring a large pot of water to a boil, salt generously and add the collard greens. Blanch for 2 minutes, then using a slotted spoon or a skimmer, transfer to a bowl of cold water and drain. Squeeze out excess water and cut crosswise into thin ribbons.

Heat the olive oil over medium heat in a large lidded frying pan and add the onion. Cook, stirring often, until it is tender and translucent, about 5 minutes, and add a generous pinch of salt, the red pepper flakes and the garlic. Cook, stirring, until the garlic is fragrant, about 1 minute, and add the collard greens and salt and pepper to taste. When the greens begin to sizzle, turn the heat to low, cover and simmer 5 minutes. Add 1/2 cup water, cover and continue to simmer for another 5 to 10 minutes, stirring often, until the greens are tender. Taste and adjust seasonings.

Meanwhile, cook the pasta. Bring the water in the pot back to a boil and add the pasta. Cook al dente, following the timing instructions on the package.

Before draining the pasta, ladle 1/2 cup of the cooking water from the pot into the frying pan with the collard greens and onions. Drain the pasta and toss with the greens. Serve, topping each serving with Parmesan to taste.

Tip

Advance preparation: You can make this through Step 2 several hours or even a day before you cook the pasta. Reheat gently on top of the stove.

 

 

 

Lettuce Salad with Tomato and Cucumber

 

Simple Lettuce Salad Recipe with tomato, cucumber, dill, onion, olive oil, salt, pepper and one secret ingredient that makes this salad THE BEST healthy summer salad.

Author: Olena of ifoodreal.com

Prep Time: 10 minutes

Cook Time: 0 minutes

Total Time: 10 minutes

Yield: 6 large or 10 small servings 1x

Category: Salad

Method: Chop+ No Cook

 

 

Ingredients

2 medium English (1 lb) cucumbers, coarsely chopped*

4 medium (1 lb) tomatoes, coarsely chopped*

1 large bunch (1 lb) lettuce, coarsely chopped*

1 small bunch dill, finely chopped

1/4 cup white or red onion, sliced

2 tbsp extra virgin olive oil

2 tbsp toasted sesame oil

1 tsp salt

Ground black pepper, to taste

Garlic and vinegar, to taste (optional)

Instructions

In a large bowl, add all ingredients in order as listed and as you are preparing them (washing and chopping the vegetables).

Stir well and gently, and serve immediately or within a few hours.

Store: To make ahead, refrigerate all vegetables covered in a bowl, and add oils, salt and pepper right before serving (as soon as you add salt – salad “leaks”).

 

 

Vegan Chocolate Banana Pudding Pie {Raw, Nut Free, Soy Free}

https://chelseyamernutrition.com/vegan-chocolate-banana-pudding-pie

This Vegan Chocolate Banana Pudding Pie is…
 

Creamy and delicious

No bake and raw

Vegan

Food allergy friendly – dairy free, nut free, soy free

Oil free

Paleo-friendly

Made without refined sugar, but naturally sweet from dates and bananas

 

Prep Time: 35 minutes

Total Time: 35 minutes

Yield: 8 servings

Ingredients

 

For the crust:

¼ cup raw sunflower seeds, crushed (see note)

½ cup medjool dates

½ cup dried figs (I used black mission figs)

½ cup dried unsweetened cherries

1 teaspoon unsweetened cocoa powder

Pinch of salt

For the filling:

5 medjool dates, soaked in water for 10 minutes

1 ½ large avocados, pitted and flesh removed

1 very ripe banana

2 tablespoons unsweetened cocoa powder

¼ teaspoon cinnamon

¼ teaspoon pure vanilla extract

Generous pinch of salt

1 tablespoon chia seeds

Optional: 1 tablespoon dark chocolate chips, melted

 

Instructions

To make the crust:

Crush sunflower seeds into small pieces [see note].

In a food processor, combine dried fruit, cocoa powder and salt and pulse until the dried fruit is finely ground, but before it gets too sticky. This should only take about 2 minutes. Transfer this dried fruit mixture to a small bowl and add the sunflower seeds. Use a spoon or your clean hands (yes, they will get sticky!) to combine the sunflower seeds with dried fruit mixture.

Transfer this mixture into a parchment paper-lined 8 to 10 inch pie plate or spring-form pan. Cover the mixture with wax paper and press down so it is evenly distributed in the pan to form a crust. Refrigerate while you make the filling.

For the filling:

In a food processor, process dates until a paste-like consistency forms. Add the remaining ingredients, except for the chocolate chips. Process until smooth.

Transfer this pudding into a small bowl and stir in the melted chocolate. Refrigerate for at least 20 minutes.

To assemble:

Carefully remove the wax paper off of the crust and evenly distribute the pudding over the crust. Top with whipped cream, banana slices and/or shaved chocolate. Enjoy!

Notes

Note: I pulsed raw sunflower seeds in my food processor until the desired consistency was obtained. Alternatively, you can put the seeds in a plastic bag and stomp on the bag until small pieces are made)

 

 

 

 

Meal 2

 

 

 

BLACK BEAN WALNUT BURGERS WITH SAUCY SWEET ONIONS

https://vanillaandbean.com/black-bean-walnut-burgers-saucy-sweet-onions/

A flavor packed and nourishing veggie burger with a bit of a kick. Top it with Saucy Sweet Onions and take this burger over the top! Easy to prepare, make ahead and freezer friendly. *The time below does not include chill time. This recipe is vegan and easily gluten free.

Prep Time30 mins

Cook Time16 mins

Total Time46 mins

Course: Dinner, Lunch

Cuisine: American

Keyword: Black Bean Veggie Burgers

Servings: 5 or 8 Patties

Calories: 462kcal

Author: Traci | Vanilla And Bean

 

Ingredients

For the Patties:

1/2 C Walnuts shelled, 60g

1/2 C Rolled Oats not quick cook or instant, 50g

2 Tbs Tomato Paste

1 Chipotle Pepper in Adobo Sauce***

1 tsp Adobo Sauce 2 for extra spicy, gluten free if needed

1/2 tsp Sea Salt

3/4 tsp Garlic Salt

2 tsp Yellow Mustard

1 tsp Vegan Worcestershire Sauce regular or gluten free (Tamari may be used instead)

1/4 tsp Liquid Smoke gluten free if needed

2 1/3 C Black Beans rinsed (2 cans), divided, 340g

1/2 C Cooked Short Grain Brown Rice divided (be sure to use short grain, it makes a difference

1 tsp Coconut Oil + more for cooking the patties

1 C Yellow Onion diced, 100g

For the Saucy Sweet Onions:

3 Tbs Coconut Oil

3 Large Sweet Onions like Walla Walla or Vidalia sliced into thin 1/2 moons, 742g

1/3 C Bourbon* 75g

1 1/2 Tbs Maple Syrup

1 1/2 tsp Balsamic Vinegar

1 1/2 tsp Dijon Mustard

 

Optional, but Suggested Toppings:

Mashed Avocado

Pickled Sweet & Spicy Peppers

Mayo

Pickled Banana Peppers

Instructions

 

For the Patties:

In a nonstick pan, dry-toast the walnuts on medium heat, tossing and flipping them for about four minutes. Remove from heat and place in the bowl of a food processor. Add the oats, tomato paste, chipotle pepper, adobo sauce, sea and garlic salt, mustard, worchestershire sauce, and liquid smoke. Process until pasty. A few chunks are fine. Add 1/2 the black beans, and 1/2 the rice. Pulse until the mixture comes together, scraping down as needed. Set aside.

Heat the coconut oil in a pan on medium. When shimmering, add the diced onion and cook on medium for about three minutes. A bit of charring is okay. Remove from heat and place in a large mixing bowl. Add the remaining 1/2 of the black beans and rice to the mixing bowl. Into the large mixing bowl, add the processed bean/spice mixture. Using your hands, mix throughly squeezing and pushing the mixture together.

Use a 1/2 cup (130g) scoop (this yields 5 patties) or 1/3 cup (82g) scoop (this yields 8 patties) to portion the patties. Roll them into a ball. Using the back of a metal measuring cup, press each ball into a patty using gentle pressure about 1/4"- 1/2" (.6 - 1.2 cm) thick.

Place the patties flat on a parchment lined sheet pan in refrigerator for at least one hour. If freezing, slide the pan in the freezer for one hour then stack them between pieces of parchment paper and into a freezer bag for longer storage. Now is a good time to get the boozy onions going (see below).

Preheat the oven to 200F (95C) and line a sheet-pan with parchment paper. Place the pan in the oven. This will keep the patties warm after they're cooked.

Add two to three Tbs of coconut oil to a cast iron skillet on medium heat. Heat until shimmering. Add three patties. Be sure to give them plenty of room. Cook for 3 1/2 - 4 minutes on each side, being careful when flipping the patty. Slide the patty on the parchment lined sheet pan in the oven. Sprinkle with sea salt. Finish cooking the remaining patties adding more oil as needed.**

 

For the Onions

In a large pan, add the coconut oil and heat until shimmering. Add the onions and a pinch of salt. Cook on medium-low for 30 minutes, to caramelize them, stirring occasionally. Turn off heat, remove from heat (we do not want alcohol near an open flame) and stir in the bourbon (or veggie broth), maple syrup, vinegar and mustard. Stir and warm on low for one minute. Remove from heat and put a lid on the pan until ready to serve.

 

Notes

New to Homemade Veggie Burgers? It has been my experience that homemade egg-free veggie burgers have a tenderness and squeeze-out factor. When preparing the burgers, handle them carefully after forming the patties. I find supporting them with parchment to be an ideal way to make sure they stay together. When pan frying them, use two spatulas when flipping them, if needed. This gives the patty added support. There will be a bit of squeeze-out when biting into the burger. I usually end up with a fork in my hand to finish off a veggie burger. To me, these are acceptable characteristics.

*Sub the bourbon with veggie broth to make this alcohol free. **Patties can be cooked then frozen. To freeze, layer the patties between parchment paper, then freeze. Thaw in the refrigerator overnight when ready to use. Reheat at 400F (200C) for about 15 minutes. ***Find canned chipotle peppers in adobo sauce in the Mexican food section of your grocery store.

 

 

Grilled Romaine Lettuce with Creamy Lemon Dressing

http://hapanom.com/grilled-romaine-lettuce-creamy-lemon-dressing/

 

Author: Kathleen |HapaNom

Prep time: 5 mins

Cook time: 10 mins

Total time: 15 mins

Serves: 4 people

Ingredients

¼ cup mayonnaise

1 lemon, zested and juiced (2 tablespoons juice)

1 garlic clove, minced

¼ teaspoon kosher salt

freshly ground black pepper, a few cracks

4 slices of bacon

2 romaine hearts

extra virgin olive oil, for brushing

shaved parmesan (garnish)

 

Instructions

Heat your grill to medium-high if using gas. If using charcoal, build a medium-hot fire. Alternatively, you can heat a cast-iron pan over medium-high heat.

While the grill or cast-iron pan is heating, in a small bowl combine the mayonnaise, lemon zest, lemon juice, garlic, salt, and pepper. Refrigerate until ready to use.

Add the bacon to a cold pan and heat over medium heat. Turning occasionally, cook to your desired crispiness. Once cooled, roughly chop and set aside.

Cut the romaine hearts in half, length-wise and leave the ends intact so each half holds together. Brush the cut side with olive oil. Place the romaine lettuce, cut side down on the grill or cast-iron pan. Cook for 4-5 minutes, turning the halves occasionally (keeping the cut side down), until lightly charred. Remove from the grill and plate cut side up.

Drizzle the grilled lettuce with the creamy lemon dressing, some bacon bits, and shaved parmesan. Serve immediately and enjoy!

 

 

Broccoli & Feta Pasta Salad

Rating: 4.5 stars    

This vegetarian pasta salad recipe is perfect for your next potluck or as an easy side dish. The broccoli keeps it nice and crunchy and the chickpeas add protein. For the best flavor, combine the pasta salad with the dressing about 1 hour before serving.

By STACY FRASER

 

Total: 30 mins

Servings: 6

 

Ingredients

Dressing

1 clove garlic, minced

¼ teaspoon salt

½ cup buttermilk

¼ cup low-fat mayonnaise

3 tablespoons chopped fresh oregano or 1 tablespoon dried

1 tablespoon distilled white vinegar

Pasta Salad

8 ounces (about 3 cups) whole-wheat fusilli

2 cups chopped broccoli

1 ¾ cups halved grape or cherry tomatoes

1 15-ounce can chickpeas, rinsed

½ cup crumbled feta cheese

Freshly ground pepper to taste

 

Directions

Instructions Checklist

Step 1

To prepare dressing: Mash garlic and salt in a medium bowl with the back of a spoon into a chunky paste. Add buttermilk, mayonnaise, oregano and vinegar; whisk until combined.

Step 2

To prepare pasta salad: Cook pasta in a large pot of boiling water according to package directions. Drain, transfer to a large bowl and let cool. Add broccoli, tomatoes, chickpeas, feta, pepper and the dressing; toss to coat.

Tips

Make Ahead Tip: Cover and refrigerate, without dressing, for up to 1 day. Toss with the dressing about 1 hour before serving.

 

 

 

Forget Keeping the Doctor Away: Slice Up the Ultimate Apple Nachos

https://www.cookinglight.com/cooking-101/forget-keeping-the-doctor-away-slice-up-the-ultimate-apple-nachos

By Rebecca Longshore 

Sweet, crunchy apples make for a delicious plate of party "nachos." Just slice some apples, arrange on a plate, and get creative. While I chose to make a slightly sweet peanut butter glaze, you could easily drizzle with honey or melted chocolate, or sprinkle cinnamon, nuts of your choice, or anything—the options really are endless. Slice some apples and have fun!

 

Apple Nachos  

3 medium apples, sliced 

2 tablespoons peanut butter powder (such as PB2) 

2 tablespoons almond milk

1/2 teaspoon powdered sugar (if desired) 

1/4 cup dark chocolate chunks (chips) 

1/4 cup granola

 

Preparation 1. Wash and slice apples; arrange on a dish. 2. To make peanut butter glaze, combine peanut butter powder, almond milk, and powdered sugar. Drizzle on apples. 3. Sprinkle chocolate chunks and granola over apple slices.

Topping Options 1. Melt chocolate chunks; drizzle on apples. 2. Drizzle honey on apples. Sprinkle with granola or toasted oats. 3. Sprinkle with roasted nuts. Top with goat cheese crumbles. Drizzle with honey.

 

 

 

Meal 3

 

 

 

Healthy Pork Lettuce Wraps Recipe

http://dailyburn.com/life/recipes/pork-lettuce-wraps/

Recipes by Daily Burn on 1/4/2015

Lettuce wraps are quick and easy to prepare, and a great alternative to bread if you’re watching your carb intake or are following a gluten-free diet. Combining a sweet and savory filling with a crispy lettuce crunch, your taste buds won’t even realize what’s missing.

 

Serves 4

Prep time:  5 minutes
Cook time: 10 minutes

Ingredients 

2 teaspoons vegetable oil
1 pound lean ground pork
4 green onions, thinly sliced
1 teaspoon ground allspice
1/2 teaspoon ground ginger
2 cloves garlic, chopped
2 tablespoons low-sodium soy sauce (look for gluten-free)
16 leaves of butter lettuce or romaine lettuce
8 teaspoons plum sauce (look for gluten-free)
2 tablespoons cilantro, chopped
1 lime, sliced into 4 wedges

Preparation

In a large frying pan, heat oil over high heat and add pork. Cook, stirring until starting to brown. Drain excess fat.

Stir in green onions, allspice, ginger, garlic and soy sauce. Cook until green onions are tender, about 2 minutes.

Place 4 leaves on each plate and fill with pork mixture. Top each with plum sauce and cilantro. Serve with lime.

 

 

 

Tomato Gratin

A gratin is any dish topped with cheese or breadcrumbs mixed with butter, then heated until browned--but it needn't be heavy. This one has plenty of garden-fresh tomatoes and herbs, a touch of full-flavored cheese and a crispy crumb topping. Source: EatingWell Magazine, July/August 2007

 

Total: 30 mins

Servings: 6

 

Ingredients

Ingredient Checklist

4 slices whole-grain bread, torn into quarters

1 tablespoon minced garlic

1 tablespoon extra-virgin olive oil

1/3 cup finely shredded Pecorino Romano, or Parmesan cheese

4 medium tomatoes, sliced

¼ cup chopped fresh basil

½ teaspoon freshly ground pepper

¼ teaspoon salt

 

Directions

Step 1

Preheat oven to 450 degrees F. Coat a shallow 2-quart baking dish with nonstick spray.

Step 2

Place bread in a food processor and pulse until coarse crumbs form. Add garlic, oil and cheese; pulse to combine. Spread the seasoned breadcrumbs on a baking sheet and bake until beginning to brown, about 5 minutes.

Step 3

Meanwhile, layer tomato slices in the prepared baking dish, sprinkling each layer with basil, pepper and salt. Bake the tomatoes for 10 minutes; sprinkle with the toasted breadcrumbs, and bake for 10 minutes more. Serve immediately.

Tips

Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.

 

 

 

Fried Eggs and Collard Greens over Polenta

https://www.thekitchn.com/recipe-fried-eggs-and-collard-77455

YIELDServes 4 to 6

 

INGREDIENTS

2 cups whole milk

2 cups water

1 cup yellow cornmeal

4 to 5 strips 

thick-cut bacon (about 1/4 pound), roughly chopped

1 medium red or yellow onion, thinly sliced

1 large bunch collard greens (14 to 16 ounces), stems removed and leaves sliced into ribbons

1/2 teaspoon salt

1/2 to 1 cup chicken broth

4 to 8 large eggs (1 to 2 eggs per person)

Salt and pepper

 

INSTRUCTIONS

Before cooking the greens, get the polenta going. Bring the milk and water to rapid simmer in a medium sauce pan. Add the cornmeal in a steady stream, whisking as you go. Season with salt and pepper (about a teaspoon of salt and a few grinds of pepper to start, to taste). Continue to cook, whisking, until the polenta begins to thicken.

Reduce the heat to low and cover. Every 10 minutes, uncover the pot and stir the polenta, making sure to scrape the bottom and corners of the pan. The polenta is done when its creamy and no longer tastes raw, after 20 to 30 minutes. (If the collards aren't quite done yet when the polenta is finished, you can turn off the heat and cover the pan to keep the polenta warm. When you are ready to serve it, stir to loosen it up and add a bit more milk if necessary.)

Warm a large skillet over medium heat and add the chopped bacon. Cook until the bacon fat has rendered and the bacon is getting crispy. Move the bacon to one side of the pan and pour off all but a tablespoon or so of the bacon fat.

Add the onions to the pan with the bacon and continue to cook until the bacon is as crispy as you like it and the onions are soft and beginning to caramelize, 8 to 10 more minutes.

Raise the heat to medium-high and add the collard greens and 1/2 teaspoon of salt. Stir and toss until the greens are coated in the bacon fat and beginning to wilt. Add 1/2 cup of the chicken broth, scraping up any brown bits from the bottom of the pan. Reduce the heat slightly and cover the pan. Cook for 5 to 10 minutes, adding more chicken broth if the mixture gets dry, until the collard greens are dark green and soft. Taste and add more salt and pepper as needed.

Melt a little butter over medium heat in a non-stick or cast iron skillet. Fry the eggs in batches.

To serve, put a big scoop of polenta on each plate and top it with the greens and bacon mixture and a fried egg or two. Sprinkle with salt, pepper, and hot sauce, if desired.

RECIPE NOTES

Make-Ahead Breakfast: Leftover collards keep very well — I often make a big batch on the weekend and warm them up for breakfasts during the week. The polenta will firm up and lose its creaminess, but is also great reheated. You could also serve the collards with toast or any other prepared grain.

 

 

Pear Custard Pie

https://www.dinneratthezoo.com/pear-custard/

In this pear custard pie, fresh pears are combined with a rich and creamy 5 minute custard, then baked to perfection for a simple yet elegant dessert.

 CourseDessert

 CuisineAmerican

 Keywordpear custard pie, pear pie

 Prep Time20 minutes

 Cook Time40 minutes

 Total Time1 hour

 Servings slices

 Calories257kcal

 AuthorSara Welch

 

INGREDIENTS

4 firm pears of any variety cored, peeled and thinly sliced

1/4 cup of unsalted butter melted

3 eggs

3/4 cup milk

1/4 teaspoon kosher salt

1/3 cup granulated sugar

1/3 cup all purpose flour

2 teaspoons pure vanilla extract

Powdered sugar for garnish

Cooking spray

 

INSTRUCTIONS

Preheat the oven to 350 degrees. Coat a 9 inch round pan with cooking spray.

Arrange the pear slices in the pan.

Put the butter, eggs, milk, salt, granulated sugar, flour and vanilla into a blender; process until smooth.

Pour the batter over the pears. Bake for 40-45 minutes until the custard is golden and firm to the touch. Dust the top with powdered sugar before serving

 

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