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Healthy Recipes for 1/22/21


ENTRÉE (Main Course)

Kale and Bean Chili

This chili is so good and flavorful but not only that it is so good for you too.

Cook time: 20 Min

Prep time: 10 Min

Serves: 8


2 Tbsp chili powder

1 Tbsp ground cumin

1 Tbsp paprika

1/4 tsp ground cayenne

1 1/2 tsp onion powder

1 1/2 tsp garlic powder

1 tsp dried oregano

2 tsp tomato paste

1/2 tsp salt (sea salt)

1/4 tsp ground black pepper

1/2 c fresh cilantro

2 bunch fresh kale chopped

3 c cooked beans any kind you like i love northern beans.

3 c chicken stock ( vegetable is fine too)

1 can(s) diced tomatoes (14oz)

1/2 white onion diced



sour cream

chopped cilantro



Click here for instructions how to make this recipe

Side #1

Cauliflower Cake


4–6 servings


1 small cauliflower, outer leaves removed, broken into 1 1/4-inch/3-cm florets (1 pound/450 g)

1 medium red onion, peeled (6 ounce/170 g)

5 tablespoons/75 ml olive oil

1/2 teaspoon finely chopped rosemary

7 eggs (scant 1 pound/440 g)

1/2 cup/15 g basil leaves, chopped

1 cup/120 g all-purpose flour, sifted

1 1/2 teaspoons baking powder

1/3 teaspoon ground turmeric

5 ounces/150 g coarsely grated Parmesan or another mature cheese

Salt and black pepper

Melted unsalted butter, for brushing

1 tablespoon white sesame seeds

1 teaspoon nigella seeds or Black sesame seeds


Preheat the oven to 400°F/200°C.

Place the cauliflower florets in a saucepan and add 1 teaspoon salt. Cover with water and simmer for 15 minutes, until the florets are quite soft. They should break when pressed with a spoon. Drain and set aside in a colander to dry.

Cut 4 round slices off one end of the onion (each 1/4 inch/5 mm thick) and set aside. Coarsely chop the rest of the onion and place in a small pan with the oil and rosemary. Cook for 10 minutes over medium heat, stirring from time to time, until soft. Remove from the heat and set aside to cool. Transfer the onion to a large bowl, add the eggs and basil, whisk well, and then add the flour, baking powder, turmeric, Parmesan, 1 teaspoon salt, and plenty of pepper. Whisk until smooth before adding the cauliflower and stirring gently, trying not to break up the florets.

Line the base and sides of a 9 1/2-inch/24-cm spring-form cake pan with parchment paper. Brush the sides with melted butter, then mix the sesame and nigella seeds together and toss them around the inside of the pan so that they stick to the sides. Pour the cauliflower mixture into the pan, spreading it evenly, and arrange the reserved onion rings on top. Place in the center of the oven and bake for 45 minutes, until golden brown and set; a knife inserted into the center of the cake should come out clean. Remove from the oven and leave for at least 20 minutes before serving. It needs to be served just warm, rather than hot, or at room temperature.

Side #2

From Sarah Voiland, 2010

Roasted turnips are good in and of themselves. Here’s a way to make them irresistible. I also think they are very good used like roasted beets in a salad with greens and feta cheese.

Chunks of any type of turnip or rutabaga Olive oil to coat Salt and pepper

Clean and top turnips, remove thicker skin areas, and chop into similar sized chunks. Toss with olive oil, salt, and pepper, and spread out on a baking sheet. Bake in the oven at 375 or 400 until soft to the tines of a fork and starting to brown a little. While baking you can make up a container of the cilantro peanut sauce below and use it for dipping the roasted chunks or as a sauce poured over them.

Cilantro Peanut Sauce

This sauce is great on udon noodles, tofu, roasted turnips, fries, almost anything.

1/4 cup peanut butter 1/4 cup honey (or other sweetener) 3 tbs soy sauce 2 tbs cider or rice vinegar (or other light vinegar) 2 tbs lemon or lime juice 2-4 tbs olive oil 1 bunch cilantro, chopped 1 tbs sesame oil (optional) 1-2 cloves garlic, minced (optional) – or green garlic 1 tbs minced fresh ginger (optional, or a little ginger powder) a little of your favorite spicing agent (cayenne powder, chili flakes)

Mix everything together. You can mix it in a pouring container or the container you’ll store leftovers in later. Add a little water to get desired consistency. Salt to taste.

When I do this, I just stick some of each thing in and stir and taste it and then add more of things as needed, so if you want it more peanut buttery, you can add more, etc.


Pink Grapefruit Sorbet

A delightfully fresh, crisp ending to a meal or after a fish course to cleanse the palate. Garnish with small mint leaves or any small green herb leaf.

Prep: 30 mins

Cook: 5 mins

Additional: 1 hr

Total: 1 hr 35 mins

Servings: 10

Yield: 5 cups


3 large pink or red grapefruit, scrubbed

1 cup white sugar

¼ cup light corn syrup

4 cups water

1 dash natural red food coloring (Optional)


Step 1 Use a vegetable peeler or large zester to remove 3 long strips of peel (just the zest, not the pith) from the grapefruits. Set aside. Squeeze out 2 cups of grapefruit juice.

Step 2 In a saucepan, combine the grapefruit peel, sugar, corn syrup and water. Bring to a boil, stirring to dissolve the sugar, and cook for about 2 minutes. Set aside to cool. Place in the refrigerator or set in a bowl of ice for faster chilling. Discard the peel.

Step 3 Strain the grapefruit juice through a sieve or strainer to remove the pulp. Discard pulp. Stir the sugar syrup into the grapefruit juice, and mix in food coloring one drop at a time to achieve a pleasing, believable pink. (In other words, don't overdo it.)

Step 4 Pour into the container of an ice cream maker and freeze according to the manufacturer's instructions. Transfer to a container and freeze until firm before serving.

Cook's Note:

If you do not have an ice cream maker, pour into 9-inch square metal baking pan; cover and freeze, stirring occasionally, until partially frozen, about 4 hours. In food processor with knife blade attached, process sorbet until smooth but still frozen.


ENTRÉE (Main Course)

Slow Cooker Ratatouille with Fried Eggs

This hearty, rosemary-infused ratatouille makes a perfect cold weather meal. Best of all, the slow cooker does most of the work for you. You can absolutely make this without the eggs! It's delicious topped with cheese or fresh herbs and served with crusty bread.

Servings 6

Author Turnip the Oven


1 eggplant about 1 1/4 to 1 1/2 pounds, about 3/4-inch, diced into bite-sized cubes

2 zucchini diced into bite-sized cubes

2 tablespoons kosher salt

1 can whole tomatoes 28-ounce

1/4 cup extra virgin olive oil

1 onion cut into half-moons

1 red bell pepper seeded and diced into bite-sized cubes

1 tablespoon tomato paste

1/4 cup dry red wine

1 bay leaf

2 teaspoons minced fresh rosemary

1 teaspoon dried Italian seasoning or dried thyme or dried oregano

1/2 teaspoon dried basil optional

1/2 teaspoon freshly ground black pepper

6 large eggs

Chopped fresh basil


Combine the eggplant and zucchini in a colander and sprinkle with the salt. Let stand for 30 minutes.

Pour the tomatoes into a strainer set over a bowl. Crush the tomatoes by hand and set aside to drain.

Meanwhile, heat the olive oil in a large skillet. Add the onion and pepper and cook, stirring, until the softened, about 5 minutes. Stir in the tomato paste and cook for 2 minutes more.

Transfer the onion mixture to a slow cooker and add the crushed tomatoes (discard the liquid in the bowl), wine, bay leaf, rosemary, Italian seasoning, dried basil (if using), and pepper. Stir in the eggplant and zucchini. Cover and cook on high for 2 1/2 hours. Remove the cover and cook for 30 minutes to 1 hour more, until the ratatouille is thickened. Discard the bay leaf.

Spray a non-stick skillet with cooking spray and heat over medium-high heat. Crack the eggs 2 or 3 at a time into the skillet and cook until the whites are set but the yolk is still runny. Top each serving of ratatouille with an egg and some chopped fresh basil.

Side #1

Kale Cauliflower Saute

So we need to eat more green leafy vegetables if we want to be healthy right. So here is a recipe for you to get it started. The nuttiness of the sautéed cauliflower balance out the bitterness of the kale.


1 tablespoon olive oil

1 tablespoon butter

½ cup onion (small dice)

½ head cauliflower (chopped)

1 tablespoon garlic (minced) - optional

1 bunch of kale (chopped)

½ cup orange juice

Kosher salt and fresh ground black pepper to taste


Preheat a large fry pan on medium heat. Add the butter and oil. Once the butter is melted, add the onion and cauliflower. Sauté, stirring occasionally until nicely browned.

Add the garlic and sauté for 2 minutes more stirring regularly.

Now add the kale and orange juice and cook, stirring regularly until the kale has wilted down and the orange juice has concentrated. You don’t want it to be to liquidy.

Serve and enjoy this tasty approach to healthy kale!

PREP15 mins

COOK10 mins


You can make this recipe using fresh spinach very successfully. You will need 2 bunches.

Spice it up by adding 1 teaspoon of curry powder to the pan when you add the garlic

Side #2

Broiled Grapefruit

Prep: 10 mins Cook: 6 mins Total: 16 mins

Servings: 2

Yield: 2 grapefruit halves


1 red grapefruit, refrigerated

1 tablespoon softened butter

1 tablespoon brown sugar

2 teaspoons brown sugar

aluminum foil

½ teaspoon ground cinnamon


Step 1 Preheat the air fryer to 400 degrees F (200 degrees C).

Step 2 Cut grapefruit in half crosswise and slice off a thin sliver off the bottom of each half if the fruit isn't sitting flat. Use a sharp paring knife to cut around the outside edge of the grapefruit and between each segment to make the fruit easier to eat once cooked.

Step 3 Combine softened butter and 1 tablespoon brown sugar in a small bowl. Spread mixture over each grapefruit half. Sprinkle with remaining brown sugar.

Step 4 Cut aluminum foil into two 5-inch squares and place each grapefruit half on one square; fold up the edges to catch any juices. Set in the air fryer basket.

Step 5 Broil in the air fryer until sugar mixture is bubbling, 6 to 7 minutes. Sprinkle fruit with cinnamon before serving.


Pink Lady Crunchy Granola Applewiches

Preparation time 15 minutes

Serves 6


2 Pink Lady® apples

4-6 tbsp - Peanut Butter

6 tbsp - Granola


Core each apple and cut into rings – about 8 per apple. If you don’t have a corer then make these apple-wiches up as wedge apple-wiches

Take two equal-sized apple rings and smear each with some of the peanut butter, topping one with granola. Top with the other apple ring. Carry on with the remaining apples and either eat immediately or open-freeze and wrap the frozen apple-wiches in parchment paper for a convenient healthy snack.

Meal # 3

ENTRÉE (Main Course)

Easy Greek-Style Eggplant Recipe

All-star eggplant recipe, prepared Greek style! Eggplants cooked to velvety tender perfection with chickpeas and tomato. A perfectly satisfying meatless dinner or side dish. Low-Fat. Vegan. Gluten Free.


1.5 lb eggplant, cut into cubes

Kosher salt

Extra Virgin Olive Oil (I used Private Reserve Greek EVOO)

1 large yellow onion, chopped

1 green bell pepper, stem and innards removed, diced

1 carrot, chopped

6 large garlic cloves, minced

2 dry bay leaves

1 to 1 ½ tsp sweet paprika OR smoked paprika

1 tsp organic ground coriander

1 tsp dry oregano

¾ tsp ground cinnamon

½ tsp organic ground turmeric

½ tsp black pepper

1 28-oz can chopped tomato

2 15-oz cans chickpeas, reserve the liquid

Fresh herbs such as parsley and mint for garnish


Heat oven to 400 degrees F.

Place eggplant cubes in a colander over a large bowl or directly over your sink, and sprinkle with salt. Set aside for 20 minutes or so to allow eggplant to "sweat out" any bitterness. Rinse with water and pat dry.

In a large braiser, heat ¼ cup extra virgin olive oil over medium-high until shimmering but not smoking. Add onions, peppers, and chopped carrot. Cook for 2-3 minutes, stirring regularly, then add garlic, bay leaf, spices, and a dash of salt. Cook another minute, stirring until fragrant.

Now add eggplant, chopped tomato, chickpeas, and reserved chickpea liquid. Stir to combine.

Bring to a rolling boil for 10 minutes or so. Stir often. Remove from stove top, cover and transfer to oven.

Cook in oven for 45 minutes until eggplant is fully cooked through to very tender. (While eggplant is braising, be sure to check once or twice to see if more liquid is needed. If so, remove from oven briefly and stir in about ½ cup of water at a time.)

When eggplant is ready, remove from oven and add a generous drizzle of Private Reserve EVOO, garnish with fresh herbs (parsley or mint). Serve hot or at room temperature with a side of Greek yogurt or even Tzatziki sauce and pita bread.

Slow-cooker instructions: you can prepare the recipe up to step #3 as written. Then transfer ingredients to your slow cooker. Add 1 cup water and the remaining ingredients from step 4. Cook on low for 4 hours or until eggplant is very tender.

Side #1

Guineos En Escabeche (Pickled Green Banana Salad)

This amazing Guineos En Escabeche is one of the most delicious green banana dishes. Boiled green bananas, sauteed onions, garlic, green olives.


6 medium green bananas

2 tablespoons olive oil

1 medium red onion

4 cloves garlic, chopped

1/4 cup lime juice


Bring salted water to boil on medium-high in a large pot. Peel bananas, add to the boiling water and cook for 10-15 minutes until banana was fork tender.

Remove from the heat, drain the bananas and set aside.

Heat oil in a medium saucepan over medium heat, add onion and cook until vibrant, about 2 minutes. Add garlic, lime juice, bay leaf, cook for another 2 minutes.

Chop bananas and add to a large bowl, pour the sauteed onion mixture over the banana and gently stir, add green olives and salt to taste.

Guineos En Escabeche tastes better the following day as the flavors meld. so keep refrigerated.

Side #2

Roasted Plum Tomatoes

Prep:5 mins

Total:35 mins


Bottom of Form


8 plum tomatoes (about 1 1/2 pounds), halved lengthwise

1 tablespoon olive oil

1/4 teaspoon dried thyme

1/2 teaspoon coarse salt

1/4 teaspoon ground pepper


Preheat oven to 425 degrees.

Place tomatoes on a rimmed baking sheet; toss with oil, thyme, salt, and pepper until coated. Arrange in a single layer, cut sides up. Bake until soft, about 30 minutes.


Sugar-Free Banana Cookies

These sugar-free Banana Cookies are mind-blowing. You only need 4 basic ingredients to make them, and they are also vegan and oil-free. They are the lightest and fluffiest cookies ever!

PREP TIME10 mins

COOK TIME15 mins


SERVINGS 13 cookies


2 very ripe bananas

1/3 cup almond milk (or any plant-based milk)

1 cup all-purpose flour

1/2 teaspoon baking powder


Preheat the oven to 350°F/180°C.

Peel the bananas and mash them in a mixing bowl. Add the almond milk and stir to combine.

Add the flour and baking powder and stir to combine until it's a thick batter.

Use an ice cream scoop to scoop equally sized blobs (about 13) of batter onto a baking tray lined with parchment paper.

Bake the cookies in the oven for about 10-15 minutes (until slightly brown on the edges).

Let them cool off a bit and enjoy!

Storage: You can keep them in an airtight container in the fridge for 1-2 days.


DIY Finnish Lonkero (a.k.a. Long Drink)

My family recently went on a vacation to Finland. In addition to enjoying the food and scenery, many of us fell in love with the lonkero, or long drink. This is a strictly Finnish drink made by combining cheap gin with citrus. The most common flavor is grapefruit, which is reproduced here. Lonkero is not sold in the US so I decided to try to copy it by referring to web sites from other tourists who tried to copy it and reading the ingredients on the company's web site.

Recipe Summary

Prep:5 mins Total:5 mins


Yield: 2 cups


4 ice cubes

2 tablespoons gin, or to taste

⅔ cup grapefruit juice, or to taste

1 tablespoon lemon juice

1 tablespoon lime juice

1 cup club soda


Place ice cubes in a cocktail glass. Pour gin over ice cubes; add grapefruit juice, lemon juice, and lime juice. Top with club soda and stir gently.

Cook's Notes:

Add more gin as desired. A shot of alcohol in the US. is usually between 2 tablespoons and 1/4 cup.

You can play with the ingredient amounts but I find it tastes best when you use slightly more club soda than grapefruit juice.

Substitute club soda for a lemon-lime soda (such as 7Up(R), Sprite(R), or Sierra Mist(R)), if desired. The key is to get the bubbles and the different citrus flavor. It's a bit sweeter with Sierra Mist(R).


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