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This Week's Healthy Recipes

Meal 1:


Zucchini and Yellow squash noodles with kale pesto dressing


25 minutes

4 servings

Noodle Ingredients:

20 oz Zucchini and yellow squash (about 4 medium)

2 tbsp olive oil

Sea salt

Black pepper

Kale pesto ingredients:

1 Garlic clove

3 cups Kale

1 tbsp Lemon juice

1 Salt & pepper

1/4 cup Olive oil

1/2 cup Walnuts

1/4 cup Parmesan cheese, grated

Pesto Directions:

Rinse the kale, remove the stems and roughly chop.

Add the kale to the food processor along with the rest of the ingredients.

Pulse until smooth.

Noodle directions:

Spiralize zucchini and squash.

Place zucchini and squash noodles into a colander over the sink. Sprinkle with sea salt and toss. Drain and pat noodles dry.

Heat olive oil in a large sauce pan over medium-high heat. Add zucchini and squash, stir fry for 3 to 4 minutes, until al dente. (Cooking time may vary depending on how much zucchini and squash you have and the size of your pan.) Add kale pesto and season with black pepper and more sea salt to taste.

Kale Pesto Nutrition:

Calories: 115

Sugar: 0g

Sodium: 50mg

Fat: 10g

Saturated Fat: 1g

Carbohydrates: 3g

Fiber: 1g

Protein: 2.8g

Zucchini Noodle Nutrition:

Calories 75

Fat 6g

Protein 1g

Total Carbs 4g

Net Carbs 3g

Fiber 1g

Sugar 3g


Cauliflower and zucchini yellow curry

Time: 30 minutes

Serves: 4


2 tbsp vegetable oil

2 small onions, finely chopped

2 garlic cloves, crushed

2 tbsp yellow curry paste

400ml can coconut milk

450g cauliflower florets

1 large zucchini, halved and sliced

250g basmati rice

1 red chilli, deseeded and sliced

small pack coriander, leaves only

1 large yellow squash, halved and sliced


Heat the oil in a large, deep frying pan and cook the onions for 5 mins until soft, but not browning. Add the crushed garlic and yellow curry paste and stir for a further 2 mins.

Pour in the coconut milk, add half a can of water (using the coconut milk can), and bring to a gentle simmer. Once simmering, add the cauliflower, zucchini, and squash. Cover and simmer for 10 mins, then remove the lid and continue cooking until the sauce reduces and thickens a little. Season well.

To make this an entrée serve over rice. Place in shallow bowls with the curry, topped with the chilli and a scattering of coriander.


Total time:10 mintutes

Easy frozen chocolate covered bananas


2 medium bananas sliced

1 cup dark chocolate chips

2 tbsp coconut oil


Lay the banana slices out on a cookie sheet lined with parchment or wax paper. Put in the freezer to cool and harden (about an hour).

Melt chocolate chips over a double boiler on the stove until fully melted.

Dip frozen banana slices in the chocolate, coating on all sides. Use a fork to lift them out of the chocolate and drain off the excess chocolate.

Place the dipped slices back on the parchment paper and return to the freezer.

Serve frozen, or soften in the refrigerator for a few minutes before serving (you do NOT want them to defrost completely or you end up with chocolate shell covered mush.)


Serving: 6bites | Calories: 59kcal | Carbohydrates: 6g | Fat: 3g | Saturated Fat: 3g | Sodium: 8mg | Potassium: 82mg | Sugar: 3g | Vitamin A: 5IU | Vitamin C: 0.9mg | Calcium: 23mg | Iron: 0.1mg


Time: 55 minutes

Serves 4

Apricot, Plum, Pear baked crumble


For the filling:

4 ripe apricots, cut in half and pitted

8 ripe plums, cut in half and pitted

4 ripe but firm pears, cored and cut lengthwise into quarters

½ cup packed light brown sugar

1 teaspoon ground cinnamon

For the crumble:

⅔ cup all-purpose flour

1 cup rolled oats

½ cup ground almonds

¼ cup packed light brown sugar

7 tablespoons butter, chilled and cut into cubes


Preheat the oven to 375°F.

Cut sliced apricots, plums and pears into bite-sized pieces and put them into a medium baking dish (about 10 inches).

Sprinkle the brown sugar and the cinnamon evenly over fruit and stir together well.

To make the crumble, put flour, oats, ground almonds, and brown sugar into medium mixing bowl. Then add butter and gently rub these ingredients together using your fingertips, until mixture resembles coarse breadcrumbs.

Scatter crumble evenly over prepared fruit in baking dish. Bake for 45 minutes, until topping is golden and crisp, and serve warm or at room temperature.

Meal 2:


Sweet potato patties over greens

Total time: 30 minutes

Serves: 2


2 large sweet potatoes; peeled and cut into 4 cm pieces

2 cups fresh dandelion greens; finely chopped

1/2 cup fresh cilantro; finely chopped


garlic powder

3 tbsp chickpea powder (or any other bean powder)

2 tbsp fresh chives; chopped

1/2 can navy beans (9 oz); drained and rinsed

For the sautéed greens:

1 ½ cups fresh green kale; chopped

1 ½ cups fresh dandelion greens; chopped

avocado oil

fresh lime juice




Combine the finely chopped dandelion greens, green kale and cilantro with some salt in a bowl. Let sit.

Boil the sweet potato pieces in a pot of salted water until fork tender. Mash.

Wrap the greens in a paper towel, clean towel, or cheese cloth and twist all the water out.

Add the greens, garlic powder, chickpea powder, green onions and beans to the sweet potatoes and combine.

Sauté greens in a bit of avocado oil. Season with salt and pepper and squeeze a bit of lime or lemon juice over. Arrange on plate.

Form sweet potato mixture into patties and lightly fry them in a frying pan with avocado oil OR bake at 375 F for 20 minutes, then flip over and bake for another ten.

Serve patties on dandelion greens. Garnish with a scattering of large grained salt and fresh cilantro leaves over all.


Zucchini, squash, and tomato parmesan

Time: 40 minutes

Servings: 6


2 small zucchini (1 lb), cut into 1/2-inch thick slices

2 small yellow squash (1 lb), cut into 1/2-inch thick slices

14 oz Flavorino or small Campari tomatoes , sliced into halves

3 Tbsp olive oil

4 cloves garlic , minced (1 1/2 Tbsp)

1 1/4 tsp Italian seasoning

Salt and freshly ground black pepper

1 cup (2.4 oz) finely shredded Parmesan cheese

Fresh or dried parsley, for garnish (optional)


Preheat oven to 400 degrees. Line an 18 by 13-inch rimmed baking sheet with a sheet of parchment paper or aluminum foil.

In a small bowl whisk together olive oil, garlic and Italian seasoning (if possible let rest 5 - 10 minutes to allow flavors to infuse into oil). Place zucchini, squash and tomatoes in a large mixing bowl. Pour olive oil mixture over top and gently toss with hands to evenly coat.

Pour onto prepared baking dish and spread into an even layer. Season with salt and pepper. Sprinkle Parmesan over the top of each. Roast in preheated oven 25 - 30 minutes until veggies are tender and Parmesan is golden brown. Garnish with parsley if desired and serve warm.

Nutrition Facts

Roasted Garlic-Parmesan Zucchini, Squash and Tomatoes

Amount Per Serving

Calories 168Calories from Fat 99

% Daily Value*

Fat 11g17%

Saturated Fat 3g19%

Cholesterol 11mg4%

Sodium 278mg12%

Potassium 575mg16%

Carbohydrates 8g3%

Fiber 2g8%

Sugar 5g6%

Protein 8g16%

Vitamin A 985IU20%

Vitamin C 36.1mg44%

Calcium 237mg24%

Iron 1.1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

Nutrition Disclaimer


Plum, banana and orange smoothie

Time: 5 minutes

Servings: 1-2


2 plums

1 banana

1 orange

1 tbsp honey

1-2 leaves of kale


Wash and pit the plums. Cut them in halves or smaller pieces. Peel the orange and the banana and slice them into little pieces. Wash kale.

Place the fruits into the blender. Add kale to blender.

Add the honey. If you are allergic or you just do not like honey, then replace it with another product: agave syrup or Jerusalem artichoke, maple syrup or stevia.

Process until no chunks remain, especially if you want to drink the smoothie using a straw.

Serve immediately. If desired, add ice cubes.


Roasted Plum and Pear dessert

Time: 30 minutes

Servings: 4-6


Unsalted butter, for the baking dish

8 ripe black plums, halved and pitted

2 Pears cut in half and cored

1 tablespoon light or dark brown sugar

8 whole star anise, crushed into pieces

Vanilla ice cream, whipped cream, crème fraîche, or ricotta, for serving


Preheat the oven to 400°F (200°C). Lightly butter a baking dish just large enough to hold the plum halves in a single layer.

Arrange the plum halves and pear halves, cut side up, in the prepared dish. Sprinkle the brown sugar even over the plum and pear halves, then sprinkle with the star anise.

Roast until the sugar has melted, the plums and pears are warmed through, and the skins are just beginning to wrinkle at the edges, 15 to 20 minutes, depending on how ripe your plums and pears are.

Let the plums and pears cool for at least 5 minutes before removing from the baking dish.

To serve, remove and discard the star anise. Scoop some ice cream into dessert bowls and arrange 2 plum and 2 pear halves on top or place 2 plum and 2 pear halves in a dessert dish and dollop with some whipped cream, crème fraîche, or ricotta. Spoon some of the crimson juices lingering in the baking dish over everything. Serve right away.

Meal 3:


Baked sweet potato with ground turkey, avocado, and kale