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This Weeks Healthy Recipes

Recipes August 14, 2020

Meal #1


Kale and Mushroom Ghee Frittata Recipe



Mixing bowl


2 T ghee

2 t minced garlic

1 cup of chopped kale

4 large eggs

1 cup of mushrooms

A pinch of organic turmeric

Salt and pepper to taste


Preheat oven to 350°F. Heat 1 tbsp of Pure Indian Food’s Cultured Ghee in a 10-inch cast iron skillet over medium heat. Remember: the skillet handle will be hot, so use a good set of oven mitts.

Add garlic to the skillet, cook slowly until lightly golden (be careful not to burn them). Add mushrooms and sauté for an additional 5 minutes or until softened. Add the chopped kale for another 5 minutes or until tender. Remove from heat and set aside.

In a large bowl, whisk eggs until fluffy and add organic tumeric, salt and pepper. Add mushrooms and kale, gen tly folding into the eggs.

Over medium heat, add another 1 tbsp of ghee in the skillet. Pour in the egg mixture, spreading ingredients evenly. Cook on stove for 5 minutes until edges and bottom set.

Place skillet in the oven, and cook for 12 minutes or until edges are golden. Enjoy!

#2 Appetizer or side

Easy Swiss Chard

The coriander seeds are optional because not everyone has them in their spice rack. But if you do, please use them! Coriander is wonderful with chard.

Prep time: 5 minutesCook time: 15 minutesYield: Serves 2-4 (depending on the amount of chard)


1 large bunch of fresh Swiss chard

2 tablespoons extra virgin olive oil

1 clove garlic, sliced

Pinch of dried crushed red pepper

1/4 teaspoon of whole coriander seeds (optional)


1 Prep the chard stalks and leaves: Rinse out the Swiss chard leaves thoroughly. Either tear or cut away the thick stalks from the leaves.

Cut the stalk pieces into 1-inch pieces. Chop the leaves into inch-wide strips. Keep the stalks and leaves separate.

2 Sauté garlic and crushed red pepper flakes: Heat the olive oil in a sauté pan on medium high heat. Add garlic slices, crushed red pepper, and coriander seeds (if using), and cook for about 30 seconds, or until the garlic is fragrant.

3 Add Swiss chard stalks: Add the chopped Swiss chard stalks. Lower the heat to low, cover and cook for 3 to 4 minutes.

4 Add the chopped leaves: Add the chopped chard leaves, toss with the oil and garlic in the pan. Cover and cook for 3 to 4 more minutes. Turn the leaves and the stalks over in the pan.

If the chard still needs a bit more cooking (remove a piece and taste it), cover and cook a few more minutes.

Serve immediately.


Corn on the Cob with Cilantro-Lime Butter

A dash of crushed red pepper adds the perfect amount of spice to this flavorful cilantro-lime corn on the cob.

Source: Diabetic Living Magazine

By Diabetic Living Magazine


10 mins


15 mins




Ingredient Checklist

4 ears of fresh sweet corn, husked and scrubbed

3 tablespoons light butter, softened

1 tablespoon snipped fresh cilantro

¼ teaspoon salt

¼ teaspoon finely shredded lime peel

⅛ teaspoon crushed red pepper


Step 1 Carefully cut each ear of corn in half crosswise. In a Dutch oven, cook corn, covered, in enough boiling water to cover for 5 to 7 minutes or until kernels are tender. Remove from water.

Step 2 Meanwhile in a small bowl, combine butter, cilantro, salt, lime peel and crushed red pepper. Serve with warm corn.


Baked Apples With Amlou

Active Time

20 Mins

Total Time

1 Hour


Serves 4 (serving size: 1 apple and 2 tbsp. amlou)


Amlou is a rich, nutty spread similar to chunky almond butter that’s made from ground toasted almonds and argan oil. To take this comforting dessert to the next level, stir in half a teaspoon of orange blossom water into the amlou mixture before filling the apples.


2/3 cup almonds (about 3 oz.) 3 1/2 tablespoons argan oil or walnut oil 3 tablespoons honey 6 tablespoons old-fashioned rolled oats 1/4 teaspoon kosher salt 1/4 teaspoon ground cinnamon 6 medium-size red apples (such as Braeburn)

How to Make It

Step 1

Preheat oven to 400°F. Spread almonds on a baking sheet. Toast at 400°F until golden, 5 to 6 minutes, stirring once after 3 minutes. Remove from oven.

Step 2

Pulse toasted almonds in a food processor until finely ground, about 10 times (take care not to over-grind them or they could turn into almond butter). With processor running, gradually add oil and honey, and process until combined, 2 to 3 seconds. Transfer to a medium bowl, and stir in oats, salt, and cinnamon.

Step 3

Reduce oven temperature to 350°F. Remove core from apples with a sharp knife or an apple corer; transfer apples to an aluminum foil–lined baking dish.

Step 4

Stuff apples evenly with amlou mixture (about 2 tablespoons each). Bake at 350°F until apples are blistered and soft, about 40 minutes.

Meal #2


Pork Chops with Sautéed Apples and Brussels Sprouts

Active Time

15 Mins

Total Time

30 Mins


Serves 4 (serving size: 1 pork chop, about 1/2 cup apple slices, and about 3 ounces sprouts)

Guaranteed to be a fast favorite, this recipe plays on the sweet-savory match made in flavor heaven: pork + apples. Sautéed apples add a hint of sweetness and delightfully smooth texture to this hearty paleo pork dish. Dijon mustard counteracts the sweetness of the apple adding incredible depth of flavor that the whole family can enjoy.


12 ounces Brussels sprouts,halved

2 tablespoons extra-virgin olive oil, divided 5/8 teaspoon kosher salt, divided 1/2 teaspoon black pepper,

divided 4 (4-ounce) boneless center-cut loin pork chops

2 tablespoons ghee, divided 12 ounces sliced gala apple (1 large apple)

1/3 cup unsalted chicken stock

1/8 teaspoon ground nutmeg

3 tablespoons maple syrup

2 tablespoons Dijon mustard

1 tablespoon chopped fresh flat-leaf parsley

How to Make It

Step 1

Preheat broiler to high. Set the oven rack on the middle shelf.

Step 2

Combine sprouts, 1 tablespoon olive oil, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a bowl; toss to coat. Arrange sprouts in a single layer on a jelly-roll pan coated with cooking spray. Broil 12 minutes, stirring every 3 minutes.

Step 3

Heat a large skillet over medium-high heat. Add remaining 1 tablespoon olive oil; swirl to coat. Sprinkle pork with 1/4 teaspoon salt and remaining 1/4 teaspoon pepper; add to pan. Cook 3 minutes. Turn; cook 2 minutes or until done. Transfer pork to a plate.

Step 4

Add 1 tablespoon ghee and apple to pan; sauté 2 minutes. Add stock and nutmeg; bring mixture to a boil. Stir in remaining 1/8 teaspoon salt, remaining 1 tablespoon ghee, syrup, Dijon mustard, and parsley; cook 1 minute. Divide chops among 4 plates; top evenly with apple mixture. Serve with sprouts.

#2 Side

How to Steam Broccoli Perfectly Every Time

Prep time: 5 minutesCook time: 10 minutesYield: Serves 2-4


1 bunch of broccoli

Many options here:

Olive oil, butter, or mayonnaise (use olive oil if cooking vegan)

Freshly ground black pepper

Lemon zest or juice, balsamic vinegar, seasoned rice vinegar

Toasted almonds, toasted sesame seeds


1 Prep the broccoli crowns and stems: Cut the crowns away from the large stems of the broccoli. Break the crown up into bite-sized florets. Rinse the broccoli florets thoroughly.

Peel and discard the thick outer skin of the stems. Slice the stems or cut them into quarters lengthwise.

2 Bring steamer water to a boil: Place 3/4 to 1 inch of water in a saucepan with a steamer and bring to a boil. (Note that if you don't have a steamer, you can simply put the broccoli directly into an inch of boiling water.)

3 Add broccoli, steam 5 to 6 min: Add the broccoli to the steamer and cover; reduce heat to medium and let cook for 5-6 minutes. The broccoli is done when you can pierce it with a fork. As soon as it is pierce-able, remove from heat, place in serving dish.

Note that green vegetables like broccoli will turn from vibrant green to drab olive green at about the 7 minute mark of cooking. So, watch the time, and don't let the broccoli overcook!

4 Dress with your favorite topping: Dress to taste with butter, olive oil, mayonnaise, lemon zest or juice, seasoned rice vinegar, balsamic vinegar, ground black pepper, toasted almonds, or sesame seeds.

Side # 2

Stuffed Delicata Squash with Pancetta and Goat Cheese Recipe

Prep time: 10 minutes Cook time: 35 minutes Yield: 8 as a side, or 4 as a main dish


4 small delicata squash

2 ounces pancetta, diced small

8 ounces portabella mushrooms, diced

1/2 medium yellow onion, diced

3 cloves garlic, minced

1 teaspoon dried oregano

1 teaspoon kosher salt

1/2 teaspoon freshly ground cracked pepper

1/4 teaspoon fennel seeds, chopped

1/4 cup fresh parsley, chopped and packed

1 tablespoon balsamic vinegar

1 pint grape tomatoes, halved

4 ounces chevre (goat cheese)

For the breadcrumb topping:

1/2 cup Panko and gluten free panko

2 teaspoons oil

1/2 teaspoon salt

1/2 teaspoon pepper

1/2 teaspoon dried thyme

For the rice:

1 tablespoon olive oil

1/2 cup uncooked basmati rice

1 1/2 cups water

1 tablespoon butter

1 bay leaf

1 teaspoon kosher salt


1 Roast the squash: Preheat the oven to 375°F. Line a baking sheet with parchment paper.

Scrub the outside of the squash to get rid of any dirt. Cut the squash in half lengthwise and scoop out the seeds.

Brush the outside and inside of the squash halves with olive oil. Sprinkle with salt and pepper and transfer to a baking sheet.

Roast in the oven for 30 to 40 minutes. When it’s ready, you should be able to easily pierce the flesh with a fork. Start checking for doneness at 30 minutes. Remove from oven and set aside.

the squash roasts, prepare the bread crumb topping and filling.

2 Make the breadcrumb topping: Combine breadcrumbs, salt, pepper, thyme, and oil in a small bowl. Stir well with a fork to make sure everything is coated. Set aside.

3 Make the rice: Rinse the rice in a fine mesh strainer under cold running water. Heat 1 tablespoon olive oil in a medium saucepan over medium heat. Add rice and toast, stirring occasionally, for 5 minutes. The rice should look golden.

Add water, butter, bay leaf, and salt to the pot. Cover, and bring to a low boil, still over medium heat for about 12 to 15 minutes. Remove from heat, but keep covered, and let it steam while you finish making the rest of the meal.

4 Cook the pancetta: In a medium sauté pan, cook the pancetta over medium to medium low heat, for about 20 minutes. The goal is to render the fat.

When crispy, scoop out pancetta and set aside. You will add it back to the filling later. There should be about 2 tablespoons of fat in your pan.

5 Cook the veggies: To the pan with the rendered fat, add mushrooms, onion, garlic, oregano, 1 teaspoon kosher salt, 1/2 teaspoon freshly ground pepper, and chopped fennel seeds.

Cook for 15 minutes over medium heat, stirring once or twice until the mushrooms have shrunk and the onions are translucent.

6 Add the tomatoes and rice to the veggies: Add the cherry tomatoes and 1 tablespoon of balsamic vinegar to the pan with the mushrooms. Stir to coat. Continue cooking until the tomatoes begin to fall apart, about 7 to 10 minutes.

Stir in the cooked rice, cooked pancetta bits and chopped parsley. Taste and add more salt and pepper to your liking. Remove from the heat.

7 Stuff the squash: Fill each half of squash halfway with the rice-veggie filling, using about 1/4 cup in each half. Crumble the chevre and sprinkle evenly over each half.

Spoon the rest of the filling on top of the chevre. Sprinkle each half with panko mixture.



This is the best Blueberry Cobbler recipe!

Prep Time 15 minutes

Cook Time 35 minutes

Total Time 50 minutes

Servings 6 servings

Calories 350kcal




4 cups fresh blueberries

3 tablespoons granulated white sugar

1/3 cup freshly squeezed orange juice


1/2 cup (1 stick) butter, at room temperature

1/2 cup granulated white sugar

1 large egg

1/2 teaspoon vanilla extract

2/3 cup all purpose flour or almond flour

1/4 teaspoon baking powder

pinch of salt


vanilla ice cream, optional


Preheat the oven to 375 degrees F. Spray a 9-inch pie plate with nonstick spray (not a deep dish).


In a medium bowl, toss together the berries, sugar and juice. Put the berry mixture into the prepared dish.


In a separate medium bowl, use an electric mixer to combine the butter and sugar; beat until light and fluffy. Mix in the egg and vanilla. Add flour, baking powder and salt, beating just until combined. Drop the batter by the spoonful on top of the berry mixture- covering as much of the top as possible with the batter.

Bake 35 to 40 minutes or until the top is golden brown and the filling is bubbling. Let cool for a few minutes before serving. Serve in dishes with a scoop of ice cream on top (if desired).

Meal #3


Philly Cheesesteak Stuffed Peppers Recipe


8 oz to 12oz flank steak

2 large green bell peppers (blanch ahead of time if you would like a softer pepper)

1 medium onion

6 ounces baby bella mushrooms

2 tablespoons butter

2 tablespoons olive oil

Pinch of fresh thyme (can substitute dried too)

Salt and pepper to taste

8 slices provolone cheese

Steps to make

Salt and pepper steak. Cook (grill or pan fry) over high heat about 2 minutes per side.

Slice the peppers in half lengthwise. Clean and remove the seeds.

Thinly slice the onions and mushrooms. Saute over medium heat with butter, olive oil, thyme and salt and pepper to taste. Cook until caramelized, about 30 minutes.

Preheat oven to 400 F.

Slice the steak into thin strips or bite-size pieces.

Line the inside of each pepper half with a slice of provolone cheese.

Fill each pepper half with meat and some onion mixture until they are packed high and almost overflowing.

Top each pepper with another slice of cheese.

Bake for 15 to 20 minutes until the cheese is golden brown and bubbling.


Tomato-Corn Pie

Tomatoes and corn have a natural affinity for one another: the slight acidity of tomatoes balances the sweetness of the corn. Here they partner in a delicious quiche-like pie. The dough is very forgiving and bakes up into a sturdy shell that's great for just about any savory pie or tart. Perfect for a summer brunch or try it with a tossed salad for a light supper.



¾ cup whole-wheat pastry flour (see Note)

¾ cup all-purpose flour

½ teaspoon salt

½ teaspoon freshly ground pepper

⅓ cup extra-virgin olive oil

5 tablespoons cold water


3 large eggs

1 cup low-fat milk

½ cup shredded sharp Cheddar cheese, divided

2 medium tomatoes, sliced

1 cup fresh corn kernels (about 1 large ear; see Tip) or frozen

1 tablespoon chopped fresh thyme or 1 teaspoon dried

½ teaspoon salt, divided

¼ teaspoon freshly ground pepper


Step 1 To prepare crust: Combine whole-wheat flour, all-purpose flour, 1/2 teaspoon each salt and pepper in a large bowl. Make a well in the center, add oil and water and gradually stir them in to form a soft dough. Wrap the dough in plastic and chill in the refrigerator for 15 minutes.

Step 2 Preheat oven to 400 degrees F.

Step 3 Roll the dough into a 12-inch circle on a lightly floured surface. Transfer to a 9-inch pie pan, preferably deep-dish, and press into the bottom and up the sides. Trim any overhanging crust. Line the dough with a piece of foil or parchment paper large enough to lift out easily; fill evenly with pie weights or dry beans. Bake for 20 minutes. Remove the foil or paper and weights. Let cool on a wire rack for at least 10 minutes or up to 1 hour.

Step 4 To prepare filling: Whisk eggs and milk in a medium bowl. Sprinkle half the cheese over the crust, then layer half the tomatoes evenly over the cheese. Sprinkle with corn, thyme, 1/4 teaspoon each salt and pepper and the remaining 1/4 cup cheese. Layer the remaining tomatoes on top and sprinkle with the remaining 1/4 teaspoon salt. Pour the egg mixture over the top.

Step 5 Bake the pie until a knife inserted in the center comes out clean, 40 to 50 minutes. Let cool for 20 minutes before serving.

Tip: To remove corn kernels from the cob, stand an ear of corn on one end and slice the kernels off with a sharp knife.

Nutrition Facts

Serving Size: 1 Slice

Per Serving:

258 calories; 14.4 g total fat; 3.5 g saturated fat; 78 mg cholesterol; 381 mg sodium. 216 mg potassium; 23.7 g carbohydrates; 2.3 g fiber; 4 g sugar; 8.3 g protein; 537 IU vitamin a iu; 6 mg vitamin c; 59 mcg folate; 104 mg calcium; 1 mg iron; 21 mg magnesium;


Kale Salad


1 teaspoon minced garlic

Pinch of salt

1 tablespoon extra-virgin olive oil

2 teaspoons red-wine vinegar

Pinch of ground pepper

3 cups lightly packed baby kale

½ cup cooked quinoa

½ cup sliced strawberries or blueberries

1 tablespoon salted pepitas


Step 1 Mash garlic and salt together with the side of a chef's knife or a fork to form a paste. Whisk the garlic paste, oil, vinegar and pepper together in a medium bowl. Add kale; toss to coat. Serve topped with quinoa, strawberries and pepitas.


Peanut Butter Banana Smoothie

"It is so refreshing and it's sweet and tasty."


2 bananas, broken into chunks

2 cups milk

1/2 cup peanut butter

2 tablespoons honey, or to taste

2 cups ice cubes


Place bananas, milk, peanut butter, honey, and ice cubes in a blender; blend until smooth, about 30 seconds.

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