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Broccoli Sunshine Salad
This tangy-sweet and crunchy veggie-fruit salad will liven up any meal. Please see August's Healthy Insight for new research on how vegetables and fruits lowered chances of lymph cancer.
Ingredients:
2 tbsp honey
1/2 c apple cider vinegar
2 tbsp Dijon mustard
1 tbsp olive oil
1/2 tsp black pepper
1/2 tsp salt
1 head of broccoli (about 11/4 pound)
11/4 c apple, chopped (about 1/2 pound)
1/4 c sweet onion, minced
Directions: Combine first six ingredients in a large bowl, stirring well with a whisk. Coarsely chop broccoli into 11/2 inch pieces and place in the bowl with the vinegar mixture. Add the apple and onion, toss lightly and serve.
Rhubarb Red Raspberry Crumble
There’s nothing quite like the tangy tartness of rhubarb. Enjoy this refreshing treat for breakfast, dessert, or as a snack, and please see July's Healthy Insight for new research on how baking boosts anti-cancer antioxidants in rhubarb.
Crumble Ingredients:
1/2 c oat flour
1/2 c rolled oats
1/2 c soy or organic butter
1/2 c organic sugar
Filling Ingredients:
1 lb rhubarb, cut into pieces
1/2 c raspberries
2 tbsp organic sugar
2 tsp potato starch
Plain yogurt, to serve
Directions: To make the crumble, mix flour and oats in a bowl. Cut in butter, allowing large pieces to remain. Stir in 1/2 cup sugar.
For the filling, in a bowl mix rhubarb, raspberries, 2 tbsp of sugar and potato starch then pour into 9-inch by 9-inch baking pan. Spoon the crumble over the filling and bake in a preheated oven at 375 degrees for 30-40 minutes. Let cool for 10 minutes and serve warm with yogurt.
Hibiscus-Grape Iced Tea
Enjoy this exotic and relaxing tea and please see June's Healthy Insight for new research on how hibiscus tea lowered blood pressure.
Ingredients:
4 c water
1/2 c dried hibiscus flowers
1/3 c blue agave nectar (or favorite sweetener to taste)
2 c cold water
1 c grape juice
1 lime or lemon, sliced thin
Ice
Directions: Bring 4 cups of water to a boil, remove from heat and add dried flowers and sweetener. Cover and steep for at least 15 minutes. Pour the tea through a strainer into a pitcher and add the rest of the water and grape juice. Serve with sliced citrus over ice. Tips: Steep overnight for richer flavor; and be careful, hibiscus and grapes stain!
Gluten-Free No-Bake Cocoa Oaties
Enjoy these crunchy, chewy oat treats, and please see May's Healthy Insight for new research on how oats increased nutrients and fiber for those on gluten-free diets.
Ingredients:
1/4 lb soy butter
2 c organic sugar
4 tbsp cocoa powder
1/2 c rice milk
1/2 c peanut butter
1 tbsp vanilla extract
3 c instant oats
Directions: In a large pot, melt butter over medium heat, stir in sugar, cocoa, and rice milk. Stirring constantly, turn heat up a notch and boil for two minutes. Remove from heat and immediately stir in peanut butter and vanilla. Stir oats into mixture gradually. Scoop one heaping tablespoon at a time and drop onto a sheet of wax paper. Cookies will harden and be ready to eat in 20 minutes.
Home Comfort Compote
Let this delicious, nutritious dish put a smile on your face and please see April's Healthy Insight for new research on how a high-carbohydrate, low-fat diet improved mood.
Ingredients:
1 c mixed dried fruit pieces
1 c orange juice
1 tsp lemon juice
1 tbsp honey or maple syrup
1 c water
c millet
c assorted nuts and seeds, chopped
Plain yogurt
Optional: fresh grated ginger
Directions: Simmer dried fruit in small saucepan with orange juice, lemon juice, and honey for five minutes. Remove fruit with a slotted spoon while continuing to cook sauce, reducing it to about half in volume. Return fruit to sauce and, while sauce is simmering, bring water to a boil in medium sauce pan. Add millet and bring back to a boil. Cover, and turn heat to low. Cook about 15 minutes or until the liquid is absorbed and the millet is tender. Stir in chopped nuts and seeds. Serve by topping with the stewed fruit, yogurt and grated ginger.
Baba Ganoush
Spread this deliciously satisfying treat on crackers, or serve as a side dish, and please see March's Healthy Insight for new research on how the DASH diet protected against kidney stones.
Ingredients:
3 medium-sized eggplants
c tahini
1 tsp coarse salt
3 tbsp lemon juice, freshly squeezed
3 cloves garlic, peeled and smashed
tsp cumin
1 tbsp olive oil
bunch fresh cilantro
Directions: Preheat oven to 375 degrees. Prick each eggplant a few times. Char the outside of the eggplants by placing them directly on the flame of a gas burner, on the grill, or under the broiler. As the skin chars, turn until charred evenly. Place eggplants on a baking sheet and roast in the oven for 20 to 30 minutes, until completely soft. Remove from oven and let cool. Split eggplants and scrape the insides into a blender or food processor. Add the remaining ingredients and puree until smooth. Chill before serving.
Valentine’s Day Chocolate Dippers
Making this delectable dark chocolate treat is almost as much fun as eating it. Please see February's Healthy Insight for new research on how chocolate may protect the heart.
Ingredients:
1 1/4 c raw cocoa powder
1 c + 3 tbsp agave nectar
1/4 c organic coconut oil
1/8 tsp salt
1 lb your choice of fresh strawberries, bananas, Clementine tangerine wedges, or dried apricots
Parchment paper
Directions: In a small bowl, mix together the raw cocoa powder, agave nectar, oil and salt until combined and smooth. Place in the refrigerator to chill for 10 minutes. Line a large plate with parchment. Slice bananas into bite-size chunks. Hold one piece of fruit at a time; dip one end into the raw cocoa mixture and place on the parchment. Put the plate in the freezer for 10 minutes before serving.
Sweet Potato Bean Burgers
Wheat-free dieters will love this unique, satisfying burger. Please see January's Healthy Insight for new research on how antioxidant-rich foods may help those with celiac disease.
Ingredients:
2 c cooked black beans (or one 14 oz can, drained & rinsed), mashed
12 oz cooked black beans, not mashed
1 c raw sweet potato, peeled & grated
1/2 c almond butter (or favorite nut butter)
1/4 c red onion, diced fine
1/4 c favorite olives, diced
1/4 c chickpea flour (or favorite wheat-free flour)
2 tbsp wheat-free soy sauce
2 cloves garlic, diced
1 tbsp fresh ginger root, grated
Olive oil for frying
Directions: Put first portion of black beans in a bowl and mash. Stir in the rest of the ingredients and mix well. Scoop 1/3 cup of batter at a time to form patties. Place in a frying pan with olive oil. Fry a few at a time for 8-10 minutes per side, or until the centers of the burgers are cooked through.
Savory Baked Garbanzo Beans
Please enjoy this heart-warming dish and see December's Healthy Insight for new research on the Mediterranean diet and mental health.
Ingredients:
2 16-ounce cans garbanzo beans
1/4 c olive oil
1 onion, chopped
1/4 c celery, chopped
1 sm red pepper, chopped fine
1-2 cloves garlic, minced
1 tbsp dried oregano
1/4 c corn
Salt and pepper to taste
3/4 c broth (your choice of flavor)
Optional: your favorite grated cheese
Directions: Preheat oven to 325 degrees. Drain the beans. Heat the oil in a skillet over medium heat, sauté onions, celery, and pepper until soft; about 5 minutes. Remove from heat and add garlic, oregano, corn, and garbanzo beans. Mix well and season with salt and pepper. Transfer to oven-proof dish with cover and add the broth. Mix well. Cover and bake for 45 minutes to 1 hour, or until bubbly. Add more liquid during cooking if you wish. Top with cheese and serve piping hot!
Savory Spinach Spuntino
Enjoy this scrumptious spinach side dish and please see November's Healthy Insight for new research on flavonols lowering chances of cancer.
Ingredients:
2 large onions, chopped
1 clove garlic, minced
1 c broth, your choice of flavor
2-1/4 tbsp olive oil
1 large bunch spinach, washed, stemmed, chopped
1/8 tsp red pepper flakes (optional)
1/4 c fresh Pecorino Romano cheese, grated
Directions: Preheat oven to 350 degrees. In a large oven-ready skillet, combine onions, garlic, and broth. On medium-high heat stovetop, stir constantly until stock reduces to 1/4 cup; about 7 to 9 minutes. Remove onions and set aside. Pour olive oil into warm skillet, add spinach and cook gently until just wilted. Remove from heat, stir in onions, season to taste, and bake for 20 minutes or until heated through. Top with cheese and serve.
Hot Coconut Potatoes
Enjoy these delicious, healthy organic garlic potatoes and please see October's Healthy Insight for new research on coconut oil cutting belly fat and cholesterol.
Ingredients:
4 tsp organic coconut oil
3-4 cloves organic garlic, chopped
Fresh organic cilantro sprigs, chopped
4 organic red potatoes
Organic coarsely ground sea salt to taste
Directions: Preheat oven to 400 degrees. In small pan on stove, melt coconut oil and add chopped garlic and cilantro. Cut potatoes in half lengthwise. In a baking dish, coat potatoes on all sides with oil mixture and place cut-side down. Sprinkle with salt and bake for 40 minutes or until crisp on outside, soft on inside.
CornAdo Salsa
Enjoy this delicious way to eat your veggies, and please see the Healthy Tip in September's Healthy Insight for new research on fruits and vegetables lowering the chances of colorectal cancer.
Ingredients:
3 c corn
1/3 c extra-virgin olive oil
1/4 c red wine vinegar
1 tbsp garlic, minced
1 tbsp ground cumin
1 tbsp chili powder
1/4 c fresh oregano, chopped
1 red chili pepper, diced
1 red onion, minced
1/2 c fresh lime juice
3 avocados
Tabasco® Sauce to taste
Directions: Mix all ingredients, except the avocado, together. Peel and chop the avocado into large chunks and add to mixture. Chill until ready to serve, and top with Tabasco Sauce to taste.
Ready Relish
Enjoy this yummy tomato relish with your favorite meal or straight from the spoon. Please see August's Healthy Insight for new research on tomatoes lowering inflammation.
Ingredients:
3 medium tomatoes
1 tbsp olive oil
1 medium red onion, diced
1 small red chili, minced
2 cloves garlic, crushed
c brown sugar
c apple cider vinegar
Salt and pepper to taste
Directions: Cut a shallow cross in the bottom of each tomato and soak in boiling water for about one minute. Skin should peel off easily. Dice peeled tomatoes. Heat oil in pan and add onion and chili. Stir until onion is soft, then stir in garlic. Stir in tomatoes, sugar, vinegar, salt and pepper. Increase heat and stir until bubbling, reduce heat and simmer, stirring occasionally for about 30 minutes or until thick. Serve hot or chilled.
Green Tea Punch
Please enjoy this refreshing summer cooler, and see July's Healthy Tip for new research on green tea and controlling blood sugar.
Ingredients:
4 bags of your favorite green tea
2 c boiling water
1 c honey (optional)
1 c orange juice
1/2 c fresh lemon or lime juice
1 c assorted fresh fruit
1 pint ginger ale or seltzer
Crushed ice
Garnish: lemon or lime slices
Directions: The night before, steep tea in 2 cups of just-boiled water, stir in honey and let cool. Next day, mix tea in blender with orange juice, lemon or lime juice, and fresh fruit. Just before serving, add ginger ale, crushed ice, and garnish. Add more ginger ale or orange juice to taste.
Crisp Cucumber Chop-Chop Salad
Enjoy a large portion of this satisfying fresh salad and please see June's Healthy Tip for new research on how less-energy-dense foods helped dieters lose weight while eating larger portions.
Ingredients:
1 lb organic mild cucumbers, minced
1 medium red onion, minced
3 red radishes, minced
10 fresh mint leaves, minced (or fresh basil leaves)
Splash of Balsamic vinegar
Splash of olive oil
Salt and freshly ground pepper to taste
1/4 - 1/2 lb feta cheese
Directions: In a medium-sized bowl, toss together the prepared cucumbers, red onion, radishes, and mint or basil leaves. Add a splash of vinegar and olive oil, and salt and pepper to taste. Just before serving, add crumbled feta cheese.
Acai Bliss Smoothie
Ingredients:
1/2 c frozen acai pulp
1 c mixed berries (fresh or frozen)
1/4-1/2 c vanilla or plain soy milk
1/4 c apple juice
1 banana, holding back a few slices
1 c granola (optional)
Directions:
Put all the ingredients except granola and banana slices into a blender and puree until smooth, but still thick enough to spoon over the top of the granola. Top with some banana slices. Add more liquid if you prefer to drink it as a smoothie. Enjoy!
Humble Broccoli Soup
Here’s a great winter warmer-upper that’s delicious, easy to make, and helps keep lungs healthy.
Ingredients:
2 lb broccoli
Sea salt and pepper to taste
4 slices of soft goat cheese
1/2 c walnut pieces, lightly toasted
Optional: olive oil to drizzle
Directions: Boil 2 quarts of salted water. Cut broccoli florets from stem and add to boiling water, adding more salt. While cooking for about 5 minutes, slice cheese (secret: stick the knife into the boiling water after each slice) and place some walnuts and cheese slices in up to four bowls. Test with the knife to see that the broccoli is tender, draining and saving the water. Place about half of the broccoli in the blender with some of the hot stock and blend until a smooth, soupy consistency. Repeat until all the broccoli is blended. Pour around or over the cheese and top with olive oil.
Cilantro-Black Bean Salsa
Ingredients:
1-1/2 c + 1 tbsp broth (beef, chicken, or vegetable)
1 medium onion, chopped
1 medium green bell pepper, diced
3 cloves garlic, chopped
2 tbsp ground cumin
2 tbsp red chili powder
2 cans black beans, drained
1-8 oz can tomato sauce
1-15 oz can diced tomatoes
1 c fresh cilantro, chopped
1 c corn (optional)
Salt & pepper to taste
Directions: Heat 1 tbsp broth in a medium soup pot; add onion and bell pepper and sauté over medium heat for about 5 minutes, stirring frequently, until translucent. Stir in garlic, cumin, and red chili powder. Add remaining
broth, black beans, tomato sauce, and diced tomatoes. Simmer uncovered for 20 minutes. Add corn and cook for another 2 minutes. Add cilantro, salt, and pepper, and serve hot with tortilla chips.
Festive Lemon-Lime Ginger Ale for Two
Ingredients:
20 organic grapes
2 organic apples, cored and sliced
1 inch fresh organic ginger (or to taste)
1 organic lime
1/2 organic lemon
Sparkling mineral water
Ice cubes
Directions: Remove grapes from stems. Put apple and ginger through a juicer together, then juice the rest of the fruit. Pour juice mixture into a blender with six ice cubes and blend until ice is crushed, or to desired consistency. Pour into two large glasses and fill to the top with sparkling water and ice.
ASAP Black Bean Dip
Ingredients:
2 15-oz. cans black beans, cooked
1-2 tsp garlic, chopped
2-4 tbsp cilantro, fresh, chopped
2 small tomatoes, chopped
1-2 tsp crushed red pepper
1 tsp cumin
Juice of 1 lime
1 small onion, chopped fine
Salt to taste
Pepper to taste
Directions: In a blender or food processor, coarsely chop the black beans, garlic, cilantro and one tomato. Transfer to a bowl and add red pepper, cumin, lime juice, onion, one chopped tomato, and salt and pepper. Chill to allow the flavors to blend. Serve with guacamole, corn chips, and warm tortillas.
Spicy Mexican Soup
Ingredients:
3 cups + 1 tbsp chicken or vegetable broth
1 large onion, minced
3 cloves garlic, chopped
1 medium green bell pepper, diced
2 tbsp red chili powder
1 small zucchini, diced
1 cup collard greens, finely chopped
1 15 oz can diced tomatoes
1 15 oz can black beans, rinsed
1 cup yellow corn
1 4 oz can diced green chilies
1 tsp cumin
1 cup fresh cilantro, chopped
Salt and pepper to taste
Optional: grated cheese
Directions: Heat 1 tbsp broth in a medium soup pot. Add onion, garlic, green pepper, and sauté over medium heat for about 5 minutes. Add red chili powder, blending well, remaining broth, zucchini, collard greens, and tomatoes. Cook for 5 minutes, then add beans, corn, green chili, and cumin. Bring to a boil on high heat, then reduce to medium and simmer uncovered for 15 minutes. Add salt and pepper, and top each bowl with chopped cilantro and cheese.
Apple Tart
Ingredients:
21/2 c walnuts
11/2 c pitted dates, stems removed
3 Granny Smith apples
Juice of 1 lemon in 2 c water
1/4 tsp cinnamon
1/8 tsp allspice
1/8 tsp ground clove
2 tbsp honey
1/2 c apple juice
1/4 c raisins
Directions: Put walnuts and dates in food processor or blender for about 30 seconds until coarsely ground and well mixed, but not smooth. Press evenly into a 9-inch tart pan and put in refrigerator. Slice apples in ? inch thin pieces and put into lemon-water until finished slicing. Drain well when done, and put in a large skillet with remaining ingredients and cook for about 10 minutes, stirring frequently on medium heat. Using a slotted spoon, remove apples to a bowl and cool completely. Cook remaining liquid to reduce by about half, creating a syrup, and cool separately. Spread apples evenly over crust. Brush syrup over apples. Serve immediately.
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