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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

Roasted Turnips with Peanut Cilantro Sauce

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