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This Weeks Healthy Recipes

Recipes August 14, 2020

Meal #1

Entree

Kale and Mushroom Ghee Frittata Recipe

Tools


Skillet


Mixing bowl

Ingredients


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

Instructions


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!

https://blog.paleohacks.com/kale-and-mushroom-ghee-frittata-recipe/

#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)

INGREDIENTS

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)

METHOD

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.

https://www.simplyrecipes.com/recipes/swiss_chard/

Side

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

Active:

10 mins

Total:

15 mins

Servings:

8

http://www.eatingwell.com/recipe/267373/corn-on-the-cob-with-cilantro-lime-butter

Ingredients

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

Directions

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.



Dessert

Baked Apples With Amlou

Active Time

20 Mins

Total Time

1 Hour

Yield

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

By NARGISSE BENKABBOU

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.

Ingredients

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.

https://www.cookinglight.com/recipes/baked-apples-with-amlou

Meal #2

Entrée

Pork Chops with Sautéed Apples and Brussels Sprouts

Active Time

15 Mins

Total Time

30 Mins

Yield

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.

Ingredients

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.

https://www.cookinglight.com/recipes/pork-chops-sauteed-apples-brussels-sprouts

#2 Side

How to Steam Broccoli Perfectly Every Time

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

INGREDIENTS

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

METHOD

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.

https://www.simplyrecipes.com/recipes/steamed_broccoli/#recipe1662

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

INGREDIENTS

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

METHOD

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.

https://www.simplyrecipes.com/recipes/stuffed_delicata_squash_with_pancetta_and_goat_cheese/#recipe93368

Dessert

BLUEBERRY COBBLER

This is the best Blueberry Cobbler recipe!

Prep Time 15 minutes

Cook Time 35 minutes

Total Time 50 minutes

Servings 6 servings

Calories 350kcal

Author RecipeGirl.com

INGREDIENTS

BERRY MIXTURE:

4 cups fresh blueberries

3 tablespoons granulated white sugar

1/3 cup freshly squeezed orange juice

COBBLER:

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

1/2 cup granulated white sugar

1 large egg

1/2 teaspoon vanilla extract