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This Week's Healthy Recipes

Meal #1

Side

French Carrot Salad

https://cookieandkate.com/french-carrot-salad-recipe/

This French carrot salad recipe is simple and fresh! You’ll need carrots, olive oil, lemon, honey, cumin, parsley and chives. Chickpeas are optional but recommended. Recipe yields 4 servings.

INGREDIENTS

1 pound carrots, peeled

2 tablespoons finely snipped chives or chopped green onion

2 tablespoons finely chopped fresh parsley

Optional: 1 can (15 ounces) chickpeas, rinsed and drained, or 1 ½ cups cooked chickpeas

Dressing

2 tablespoons extra-virgin olive oil

2 tablespoons lemon juice

2 teaspoons honey

1 teaspoon Dijon mustard

½ teaspoon ground cumin

¼ teaspoon fine sea salt

INSTRUCTIONS

To prepare the carrots: You can grate them on the large holes of a box grater, or use short strokes with a julienne peeler, or process them in a food processor fitted with a grating attachment. You’ll end up with about 3 cups grated carrots.

Place the carrots in a medium serving bowl. Add the chives, parsley and optional chickpeas to the bowl.

To make the dressing, whisk all the ingredients together in a small bowl until completely blended.

Pour the dressing over the carrot mixture and stir until the mixture is evenly coated in dressing. For best flavor, allow the salad to marinate for 20 minutes before serving. Toss again before serving. This salad keeps well in the refrigerator, covered, for about 4 days.

Side

Kale With Garlic and Peppers

https://www.thespruceeats.com/sauteed-kale-with-garlic-and-peppers-3053940

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Total:25 mins

Prep:12 mins

Cook:13 mins

This kale recipe is nutritious and delicious, and it's very easy to prepare and cook. There's very little fat in the recipe, and it can be reduced even further by using nonstick cooking spray and a little broth to saute the onion. We used the Portuguese hot crushed red peppers (wet, from a jar) in this dish, but feel free to use fresh minced hot peppers for heat. Alternatively, chopped sweet red bell peppers can be used.

Ingredients

1 pound kale (large stems removed, chopped, or use frozen chopped kale)

2 teaspoons extra virgin olive oil

1/2 cup finely chopped red onion

1 medium clove garlic (pressed)

1 or 2 hot peppers (minced, or 1 heaping tablespoon crushed red peppers from a jar)

3 tablespoons red wine vinegar

1 tomato (chopped)

1/2 teaspoon salt (or to taste)

Steps to Make It

To cook the kale, bring a pot of salted water to a boil. Add the chopped kale and boil for 10 to 15 minutes, or until stem portions are tender. Or, follow directions on the package if using frozen kale.

Heat olive oil in a large skillet or sauté pan over medium heat; cook onion until just tender.

Add the garlic and cook, stirring, for 1 minute.

Add crushed red peppers, kale, and vinegar; cook, stirring, for 1 minute longer.

Add chopped tomato, salt, and pepper; heat through.

Main Dish

Potatoes and Peppers

https://www.allrecipes.com/recipe/21198/potatoes-and-peppers

This dish is a classic: Easy, filling, and very tasty! I served it as a side with grilled shrimp and corn on the cob and it was a huge hit. Would also be good at breakfast instead of hash browns.

Prep:

10 mins

Cook:

20 mins

Total:

30 mins

Ingredients

⅓ cup olive oil

6 medium (2-1/4" to 3" dia, raw)s potatoes, sliced

2 large red bell peppers, sliced into rings

1 large sweet onion, peeled and chopped

salt and pepper to taste

Directions

Instructions Checklist

  • Step 1

Heat oil in a large frying pan over medium-high heat. Fry the potatoes for 5 minutes, then add the peppers and onions. Season with salt and pepper. Cook for at least 15 minutes, turning potatoes frequently, or until potatoes start to look mushy.

Dessert

Pear, Banana & Honey Tart

http://www.gourmetmomonthego.com/2009/10/honey-pear-banana-tart.html

When I told Gourmet Dad about my latest creation he said…”ooookaaaaay…..”, not sure about the flavor combination. However, when I served it up, he gobbled up the first piece and then said, “is that piece on the counter up for grabs?” Ha!

Crust: 6 T. butter, softened 1 c. flour ¼ c. white sugar 1 tsp. apple cider vinegar Filling: 1/3 c. Honey 12 oz. Marscapone cheese (use cream cheese if you can’t locate any) 2 ripe bananas, mashed 1 tsp. vanilla extract Topping: 2 large pears, cored and sliced thin 1 ½ tsp. white sugar ½ tsp. cinnamon 1 Tbsp. Honey Directions: Preheat oven to 425 degrees. In a small bowl, combine all crust ingredients with a fork or pastry cutter until mixture resembles coarse crumbs.

Press into tart pan or pie dish. Bake at 425 degrees for 5-7 minutes, until it’s just starting to brown.

Remove from oven and reduce oven temperature to 350 degrees.

In a medium bowl, combine all filling ingredients and mix well. Pour onto crust and spread evenly. Top with sliced pears. In a small bowl, combine cinnamon and sugar and sprinkle on top of the pears. Drizzle with 1 Tbsp. honey.

Bake at 350 degrees for 25-30 minutes until golden and bubbly. Remove from oven and let cool for 30 minutes. Place in refrigerator and chill completely, at least one hour. To serve, slice and drizzle with additional honey if desired.

Meal #2

Side

Apple and Pear Slaw

https://www.myrecipes.com/recipe/apple-and-pear-slaw-0

Make-ahead tip: The dressing can be made up to one week in advance; cover and chill. Slice the fruit and toss it with the coleslaw mix and dressing in the morning.

Ingredients

1/4 cup cider vinegar

1 tablespoon brown sugar

2 teaspoons poppy seeds

1/2 teaspoon salt

1/4 teaspoon black pepper

2 cups thinly sliced Granny Smith apple (about 1 large apple)

2 cups thinly sliced pear (about 1 large pear)

1 (12-ounce) package cabbage-and-carrot coleslaw

Side

Peperonata (Red Pepper Stew

https://food52.com/recipes/37098-peperonata-red-pepper-stew

AUTHOR NOTES

Some make theirs by first cooking the onion and tomatoes into a sauce, then adding the peppers at the end, while others cook the onion and peppers first, finishing with the tomatoes. Roman writer Ada Boni has a recipe from her 1929 cookbook "Il Talismano della Felicità" (“The Talisman of Happiness,” which was published in a very abridged version in English as "The Talisman") where the peppers, onions, and peeled and seeded tomatoes all go into the pot at the same time and are doused with some olive oil and salt, placed on a very low heat, and covered for an hour so that the whole thing slowly, slowly stews together. Right at the end, a glass of vinegar goes over the top and it's ready. I love the ease of her method: Pop it all in and let it cook slowly and steadily on its own. And because I love the sweetness of peppers too much, I don't add vinegar. But feel free to adjust as you please. —

SERVES 4

3 to 4 round tomatoes, medium ripe

extra-virgin olive oil

1 yellow onion, thinly sliced

3 large red bell peppers, stems and seeds removed

handful of basil, torn

Salt and pepper, to taste

Directions

Score a cross in the bottoms of the tomatoes and blanch for about 30 seconds in boiling water. Immediately place them in a bowl of cool water until they're cool enough to manage and it's easy to peel off the skins. Chop into quarters, remove seeds, and dice the flesh. Set aside.

Slice peppers into thin strips a few inches long.

In a deep skillet, heat a few tablespoons of olive oil over low heat and add the onion, the peppers, and tomatoes with a good pinch of salt and some black pepper. Cover and let cook, stirring and checking occasionally, until the peppers have melted down into very soft, silky stew and the tomatoes have broken down into a thick sauce, about 1 hour. If needed, splash with water every now and then.

Remove from the heat, scattering with basil, and serve at room temperature.

Main Dish

Kale, Potato and Carrot Curry

https://www.mondaycampaigns.org/meatless-monday/recipes/kale-potato-and-carrot-curry

Coconut milk and fragrant spices make this decadent curry the perfect meal to cozy up to on a cold Monday night. It’s a great way to use up seasonal produce items like kale, carrots and potatoes, plus it’s a snap to cook!.

Serves 2-4

Ingredients:

1 tablespoon of coconut oil or olive oil

2 teaspoons of ground coriander

1 teaspoon of ground cumin

1 teaspoon of ground turmeric

1 small onion, peeled and finely chopped

1 medium green chili pepper, deseeded, and finely chopped (put less if you prefer your curry less hot)

2 large garlic cloves, peeled and crushed

2 teaspoons of finely chopped fresh ginger roots

4 small carrots, peeled and diced (1 1/2 cups of diced carrots)

2 cups of peeled and diced potato

2 cups of chopped kale (stems removed, and leaves chopped)

1 cup of good quality coconut milk

2 cups of water

Salt

Pepper

Directions:

In a wok or cooking pot over high heat, heat 1 tablespoon of coconut oil or olive oil. Stir in the ground coriander, cumin and turmeric, and cook for a few seconds, until fragrant.

Add the onion, chili pepper, garlic and ginger, and cook stirring often for 1-2 minutes.

Add the carrot, potato and kale, and cook for about 6-7 minutes stirring frequently, until the kale has wilted.

Cover with coconut milk and water, add salt and pepper, and stir well. Bring to a boil, reduce the heat to medium-high heat, and simmer covered for 30 minutes, until the potato is cooked through and tender.

Taste, and add more salt and pepper if needed. Remove from the heat, and let it stand for 5 minutes before serving.

And enjoy!

Nice with naan bread, brown rice, or a health mix.

Dessert

Apple Banana Stew Recipe In Cinnamon Sauce

https://www.superhealthykids.com/recipes/apple-banana-stew-in-cinnamon-sauce/

Ingredients

1/3 cup honey

1/2 tsp. lemon juice

1/4 tsp. vanilla extract

1/4 tsp. cinnamon

1/4 cup water

1 tablespoon corn starch

2 apples, chopped

1 banana

Instructions

Mix water and corn starch together until corn starch is dissolved.

In skillet, pour water/corn starch, lemon juice, honey, vanilla, and cinnamon. Turn skillet on medium until sauce begins to warm and blend.

Add chopped apples and bananas and stir to coat with the sauce.

Continue to cook over low heat for 5-7 minutes.

Scoop apple/ bananas into a bowl or hollowed out apples.

Meal #3

Side

Apple, Kale, and Feta Salad

https://www.tablespoon.com/recipes/apple-kale-and-feta-salad/93bf8925-558b-4fad-ab0c-5f690c25778b

The perfect flavor combination! This salad will last several days in the fridge. And you can't beat the health benefits of kale.

Ingredients

1bunch kale

Large pinch Kosher salt

1apple, chopped

1/2red onion, chopped

1/2cup walnuts, chopped

1/2cup crumbled feta cheese

3tbsp olive oil

2tbsp apple cider vinegar

2tbsp lemon juice

Salt & pepper to taste

Steps

Prepare kale: rinse, remove stems and chop into strips. Place in a bowl. Sprinkle with a large pinch of kosher salt. Massage salt into the kale for 3-5 minutes. The kale will appear darker in color and slightly wilted when you are done. (Massaging kale in this manner will decrease the bitterness.)

Combine kale with remaining ingredients: chopped apple, chopped red onion, walnuts, and feta cheese.

Prepare dressing. Combine: olive oil, apple cider vinegar, and lemon juice. Toss over salad.

Add salt & pepper to taste.

Side

Roasted Carrots

https://www.jessicagavin.com/roasted-carrots/#wprm-recipe-container-40114

Roasted carrots with a caramelized surface that enhances the flavor. Butter, salt, and pepper intensify the natural sweetness of this root vegetable.

Prep Time15 mins

Cook Time35 mins

Total Time50 mins

Ingredients

2 pounds (908 g) carrots, peeled

3 tablespoons (45 g) unsalted butter, melted

¾ teaspoon (3 g) kosher salt

½ teaspoon black pepper

1 teaspoon chopped parsley

Instructions

Place oven rack to the center position and preheat to 425ºF (218ºC).

If using large carrots instead of petite-sized, cut them into uniform pieces between ½ to 1-inch wide and 3 to 4-inches long. This will depend on the size of the carrots.

Toss and combine carrots with melted butter, salt, and pepper in a large bowl.