This Week's Healthy Recipes

September 14, 2020

Meal 1

 

 

Side


Grape Tomato and Cilantro Salad

 

Servings 4 

 

Ingredients

2 cups grape tomatoes

1 tablespoons olive oil

1/2 green onion chopped

 Fresh chopped cilantro to taste

 

Instructions

Wash your hands and clean your cooking area.

Wash the grape tomatoes and cut them in half.

Transfer tomatoes to medium serving bowl.

Drizzle olive oil over tomatoes; stir to coat.

Add the green onion and fresh cilantro; stir.

 

 

Entree

Caramelized Onion Spaghetti Squash

 

Onions sautéed with butter and olive oil create this scrumptious Caramelized Onion Spaghetti Squash recipe, complete with mushrooms!

4.75 from 27 votes

 

Prep Time: 10 minutes

Cook Time: 25 minutes

Total Time: 35 minutes

 

Servings: 2

 

Author: Erin

 

Ingredients

 

1 2-3 lb. spaghetti squash

1/4 cup olive oil1/4 cup olive oil

2 tbsp butter I used dairy free

2 medium yellow onions peeled and sliced into longer strips if possible

1 1/2 cup mushrooms

1 cup kale

1/4 tsp rosemary I used fresh, but dried would work too

Salt and pepper to taste

Optional: sprinkle of parmesan cheese

 

Instructions

Preheat oven to 350°.

Slice squash in half, remove seeds and place on baking sheet.

Brush 2 tbsp olive oil on both sides of the squash (1 tbsp per half) and then place face down in the oven.

While squash is roasting, melt butter and last 2 tbsp oil over medium-high in a large skillet.

Add onions to skillet, stirring occasionally. After 5 minutes, add mushrooms.

After approximately 10 minutes, the onions should start to caramelize. If they look like they're burning at all, add an extra tablespoon of oil.

Add kale to skillet and continue to stir everything together until onions turn a nice golden brown color.

After 45 minutes, remove squash from oven and allow 10 or so minutes for it to cool off.

Once slightly cooler, use a fork to remove "spaghetti" from squash and place in a skillet; add rosemary, salt and pepper and stir everything together.

Add parmesan cheese if you wish and enjoy!

https://thealmondeater.com/caramelized-onion-spaghetti-squash/ 

 

 

Side

Cashew-Pear Tossed Salad

Ingredients

1 bunch romaine, torn

1 cup shredded Swiss cheese

1 cup salted cashews

1 medium pear, thinly sliced

1/2 cup dried cranberries

 

POPPY SEED VINAIGRETTE:

2/3 cup olive oil

1/2 cup sugar

1/3 cup lemon juice

2 to 3 teaspoons poppy seeds

2 teaspoons finely chopped red onion

1 teaspoon prepared mustard

1/2 teaspoon salt

 

Directions

In a large salad bowl, combine the romaine, cheese, cashews, pear and cranberries. In a small bowl, whisk the vinaigrette ingredients. Drizzle over salad and toss to coat.

https://www.tasteofhome.com/recipes/cashew-pear-tossed-salad/

 

 

Desert

Four-Fruit Compote

Ingredients

1 can (20 ounces) pineapple chunks in pineapple juice

1/2 cup sugar (or to taste)

2 tablespoons cornstarch

1/3 cup orange juice

1 tablespoon lemon juice, or lime juice

1 can (11 ounces) mandarin oranges, drained or 1 fresh orange peeled and sliced

3 to 4 medium apples, chopped

2 to 3 medium bananas, sliced

1 pear, peeled and sliced - optional

 

Directions

Drain pineapple, reserving 3/4 cup juice. In a large saucepan, combine sugar and cornstarch. Whisk in the lemon and pineapple juices until smooth. Cook and stir over medium heat until thickened and bubbly; cook and stir 1 minute longer. Remove from the heat; set aside.

In a large bowl, combine the fruits. Pour warm sauce over the fruit; stir gently to coat. Cover and refrigerate.

https://www.tasteofhome.com/recipes/four-fruit-compote/

 

 

 

 

Meal 2

 

 

 

Side

Pico De Gallo

prep time: 

15 MINS

 

total time: 

15 MINS

Pico De Gallo is a classic Mexican recipe made from fresh tomato, cilantro, onion, and jalapeno. This makes the best salsa to top burritos, chimichangas, flautas, enchiladas, and salads. 

 

INGREDIENTS

5 Roma tomatoes, seeded and diced finely (see Note)

1/2 large red onion, diced finely

1 jalapeno, seeded and chopped finely (use 1/2 a jalapeno if you don't want it as spicy)

1/2 bunch of cilantro, chopped finely (if your bunch is small use a whole bunch)

3 garlic cloves, minced

1/2 lime, juiced

salt and pepper to taste

 

INSTRUCTIONS

Toss the diced tomatoes, red onion, jalapeno, cilantro, and garlic together. Add the juice of a half a lime and add salt and pepper to taste. Store in the fridge. Serve with chips or on top of salad, burritos, tacos...you name it.

 

RECIPE NOTES

I really like using grape tomatoes because they don't get mushy like Roma tomatoes can be.  Use about 2.5 to 3 cups of grape tomatoes!

Tomatoes – you can use Roma, cherry, or grape tomatoes. I like to use grape tomatoes because they stay crisp longer.

Onion – you can use red or white onion. Traditional pico de gallo uses white onion but I like the color of a red onion.

Cilantro – an essential ingredient in this recipe.

Jalapeno – add more or less depending on how spicy you like it. If you like it really spicy keep the seeds in.

Garlic – minced garlic can be bought in a jar and kept in the fridge for easy access.

Lime juice – brightens the flavor! If you don’t have lime use lemon juice.

 

https://www.the-girl-who-ate-everything.com/pioneer-womans-pico-de-gallo/

 

 

Entrée

Burrito Spaghetti Squash Boats

 

by LENA ABRAHAM

It's SUPER easy to make this recipe vegetarian. Simply sub out the beef for extra veggies! Bell peppers, spinach, and red onions would all be great additions.

 

YIELDS:4 SERVINGS

PREP TIME:0 HOURS 15 MINS

TOTAL TIME:1 HOUR 10 MINS

 

INGREDIENTS

FOR SPAGHETTI SQUASH

2 medium spaghetti squash, halved, seeds removed

1 tbsp. extra-virgin olive oil

Kosher salt

1/2 tsp. chili powder

1/2 tsp. cumin

 

FOR FILLING

1 tbsp. extra-virgin olive oil

1/2 onion, chopped

2 cloves garlic, minced

1 lb. ground beef

1 tbsp. taco seasoning mix

Kosher salt

Freshly ground black pepper

1 (15-oz.) can black beans

1 1/2 c. chopped cherry tomatoes

1 c. corn, canned and drained or frozen

1 c. shredded Monterey jack

1/2 c. shredded cheddar

2 tbsp. freshly chopped cilantro (optional)

 

DIRECTIONS

Preheat oven to 400°. Drizzle cut sides of spaghetti squash with oil and season with salt, chili powder, and cumin. Place cut side down on a large, rimmed baking sheet. Roast until tender, 30 to 35 minutes. Let cool slightly. Using a fork, break up squash strands.

Meanwhile, make filling: In a large skillet over medium heat, heat olive oil. Add onion and cook until soft, about 5 minutes. Stir in garlic and cook until fragrant, about 1 minute more. Add ground beef, breaking up the meat with a wooden spoon. Cook until beef is no longer pink, about 6 minutes. Drain fat. 

Stir in taco seasoning, then season to taste with salt and pepper. Stir in black beans, cherry tomatoes, and corn. 

Fill each spaghetti squash with beef mixture and top with cheeses. Return to oven to melt cheese, 5 minutes. Garnish with cilantro and serve.

https://www.delish.com/cooking/recipe-ideas/a20913477/burrito-spaghetti-squash-boats-recipe/

 

 

Side / Entree

Kale Salad with Chicken

BY BETSY STEPHENS

YIELDS:1 serving

TOTAL TIME:0 hours 30 mins

Ingredients

Salad

1/2 c. packed shredded kale

1/4 c. packed chopped red or green cabbage

2 tbsp. diced cucumber

2 tbsp. diced plum tomato

2 tbsp. diced jicama (optional)

2 tbsp. chopped snow or snap peas

1 tbsp. packed cilantro

1 (4-ounce) cooked and diced boneless, skinless chicken breast

 

Dressing

1/2 c. roasted unsalted peanuts

2 tbsp. rice wine vinegar

2 tbsp. low-sodium tamari (wheat-free soy sauce)

2 tbsp. canola oil

1 tbsp. honey

1 tbsp. water

1 tsp. minced seeded jalapeño

1/4 c. packed finely chopped cilantro

 

Directions

To make dressing: In a blender, pulse roasted unsalted peanuts, rice wine vinegar, low-sodium tamari, canola oil, honey, water and jalapeño until slightly chunky.

Stir in cilantro.

To make salad: Massage the kale with your hands until softened, 1 to 2 minutes.

Add remaining salad ingredients and dressing. Toss to coat.

https://www.goodhousekeeping.com/food-recipes/healthy/a47157/kale-salad-with-chicken-recipe/

 

 

Desert

 

Kale Brownies

Amazingly delicious and fudgy kale brownies - yes, kale! - that kids will happily eat.

 

 Prep Time 40 minutes

 Cook Time 35 minutes

 Total Time 1 hour 15 minutes

 Servings 10

 

Ingredients

1 large bunch kale

1 1/4 cups flour

2 tbsp cocoa powder

1 tsp salt

1 cup semi-sweet chocolate chips

3 ounces dark chocolate

1 cup unsalted butter (8 ounces)

1 1/2 cups granulated sugar

1/2 cup packed brown sugar

4 eggs at room temperature, beaten

1 1/2 tsp vanilla extract

 

Instructions

Wash the kale and pat it dry. Gently tear the leafy portion away from the thick stems. Place the kale leaves in a steamer and steam for 5 minutes or until wilted. Place the wilted kale in a food processor and puree the kale. Drain any excess liquid and set aside the kale. You should have about 1 cup of kale.

Meanwhile, in a small mixing bowl, combine the flour, cocoa powder, and salt. Mix until thoroughly combined.

In the top of a large double boiler, melt the butter, the chocolate chips, and the dark chocolate together, stirring until evenly melted and smooth. Remove from heat and let it sit until it cools to room temperature. Add the eggs, kale, sugars, and vanilla and mix with the chocolate mixture until combined. Gently fold in the flour mixture until just barely combined, taking care not to over-mix.

 

Prepare a 13″x 9″ pan by greasing it with butter and then lining it with parchment paper. Carefully pour the brownie batter into the pan. Bake at 350 degrees for 35 minutes, or until a toothpick comes out clean.

 

So here’s the question we struggle with: Do you tell anyone there’s kale in there? On the one hand, you don’t really taste it, so who would know? If you mention it, you might turn someone off. On the other hand, it’s kind of a cool feature. Plus, you can feel proud of yourself for eating your daily kale. So which side do you fall on – to tell or not to tell?

https://jollytomato.com/kale-brownies-2/ 

 

 

 

Meal 3

 

 

 

Side

the perfect greek salad

 

★★★★★

5 from 10 reviews

 

Author: Sam | Ahead of Thyme

 

Prep Time: 10 minutes

 

Total Time: 10 minutes

 

Yield: 

Serves 4

Calories Per Serving: 137

 

Diet: Vegetarian

 

The perfect Greek salad with fresh tomatoes, cucumbers, red onions, green peppers, romaine lettuce, olives and feta cheese tossed in a lemon vinaigrette.

 

INGREDIENTS

3 cups romaine lettuce, chopped

1 cup grape tomatoes (or cherry tomatoes)

1 cup red onion, chopped (roughly 1 small red onion)

1 + 1/2 cups cucumber, sliced and chopped into quarters (roughly 1 medium cucumber)

1 medium green pepper, chopped

1/4 cup whole Kalamata olives

1/4 cup feta cheese, crumbled

 

SWEET LEMON VINAIGRETTE

2 tablespoons extra virgin olive oil

1 + 1/2 tablespoons freshly squeezed lemon juice

1/2 teaspoon dried oregano

1/4 teaspoon sea salt

1/4 teaspoon ground black pepper (or more to taste)

 

INSTRUCTIONS

In a large bowl, combine the romaine lettuce, cherry tomatoes, red onion, cucumber, olives and feta cheese.

In a small bowl, make the lemon vinaigrette by whisking together the olive oil, lemon juice, oregano, salt and pepper.

Pour vinaigrette over the salad and toss to combine. Add more black pepper to taste.

https://www.aheadofthyme.com/2016/03/the-perfect-greek-salad/print/5531/

 

 

 

Entrée

Chicken and Corn Enchiladas

BY THE GOOD HOUSEKEEPING TEST KITCHEN

KATE MATHIS

 

These enchiladas use less cheese than usual and a vegetable purée to bind the dish, making these a healthier alternative to the original.

 

CAL/SERV:390

YIELDS:4 servings

PREP TIME:0 hours 35 mins

TOTAL TIME:1 hour 10 mins

 

Ingredients

6 c. packed torn kale leaves

2 lb. firm green or yellow tomatoes

2 clove garlic

1 jalapeño chile

1 tsp. vegetable oil

3/4 c. packed fresh cilantro leaves

2 tbsp. fresh lime juice

salt

pepper

2 c. fresh or frozen corn

1 1/2 c. shredded, cooked chicken-breast meat

1/2 c. crumbled reduced-fat feta cheese

8 taco-size corn tortillas

1 romaine lettuce heart

 

Directions

  • Arrange oven rack 6 inches from broiler heat source. Preheat broiler on high.

  • Place kale in microwave-safe medium bowl along with 1/2 cup water. Cover with vented plastic wrap and microwave on high 8 minutes or until kale is wilted and tender. Drain; let cool slightly.

  • Meanwhile, place tomatoes, garlic, and jalapeño on jelly-roll pan; toss with oil. Broil 3 minutes or until lightly charred, turning over once. Let cool slightly. Reset oven temperature to 400 degrees F.

  • Remove peel from garlic cloves; place in food processor bowl along with kale, tomatoes, jalapeño, 1/4 cup cilantro, lime juice, 1/4 teaspoon salt, and 1/4 teaspoon freshly ground black pepper. Pulse until smooth. Spread 1/2 cup vegetable purée on bottom of 3-quart baking dish.

  • In large bowl, combine corn, chicken, 2 cups vegetable purée, half of feta cheese, and 1/8 teaspoon salt.

  • Wrap tortillas in damp paper towels. Microwave on high 1 minute or until warm and pliable. Place 1/2 cup chicken mixture in center of a tortilla; roll up tightly. Place, seam side down, in baking dish. Repeat with remaining tortillas and chicken. Top enchiladas with remaining vegetable purée and feta. Cover with foil; bake 20 minutes or until heated through. To serve, top with lettuce and cilantro.

https://www.goodhousekeeping.com/food-recipes/a14314/chicken-corn-enchiladas-recipe-ghk0912/

 

 

 

Side

GUAC-KALE-MOLE

yield: 3 CUPS

prep time: 15

total time: 15

 

INGREDIENTS:

5 kale leaves, destemmed and finely chopped

4 medium avocados, pitted

juice of 1 lime and 1 lemon (about 1/2 cup)

3 garlic cloves, minced

1/2 red onion, finely chopped (about 1/2 cup)

1 jalapeno, cored and finely chopped

3/4 cup cilantro, finely chopped

1 roma tomato, finely chopped (about 1/2 cup)

1/2 teaspoon fine sea salt

 

DIRECTIONS:

I like to use a food processor to help finely chop the veggies because it saves time but feel free to do this step by hand. Place the garlic into the processor first and pulse until minced. Add the cilantro, jalapeno and the onion and pulse until mostly chopped.

Next add the avocado along with the lime juice. I used juice from 1 lime and 1 lemon but you can use less or more, depending on your preferences. Pulse until smooth then transfer to a medium size bowl.

Roughly chop the kale leaves then add them to the processor and pulse until finely chopped. Place it in the bowl with the avocado mixture and add the chopped tomato to the bowl as well. Stir until well-combined.

To keep it from turning brown, lay a piece of plastic wrap over top and gently pat it down so that there isn’t any air between the the wrap and the guacamole. https://www.makingthymeforhealth.com/guac-kale-mole/#_a5y_p=4313928

 

 

 

 

Desert

Apple Banana Orange Smoothie

By Jim Wohlgemuth

 

Thick and healthy fruit drink with apple, banana and orange. The frozen banana takes the place of shaved ice and results in a smooth, creamy texture. Serve with dollop of whipped cream for added effect.

 

Prep: 5 mins

Total: 5 mins

Servings: 2

 

Ingredients

1 frozen bananas, peeled and chopped

½ orange

1 Gala apple, peeled, cored and chopped

¼ cup milk of your choice

1 – 2 cups torn Kale - optional

 

Directions

Step 1

In a blender combine frozen banana, orange, apple and milk (and kale if using). Blend until smooth. pour into glasses and serve.

https://www.allrecipes.com/recipe/20610/apple-banana-smoothie/ 

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