Yummy Healthy Food

Ingredients:
-2TBS extra virgin olive oil
-2 ½ bone-in chicken thighs or drumsticks
-1 tsp salt
-1/4 tsp pepper
-1lb carrots, either baby carrots or sliced
-1 medium yellow onion (1 ½ cups) diced
-5 cloves garlic, minced
-2 ½ tsp ground ginger
-2 tsp ground cumin
-1 tsp ground cinnamon
-1/2 tsp ground coriander
-1 cup green olives (River Valley Coop has green olives with garlic & lemon is their refrigerator section)
-1 can artichokes (cut in half)
-1 lemon sliced if not using RVC product
-2 TBS lemon juice
-2 cups low sodium chicken broth
-1 c whole wheat couscous
 
Steps:
1) Heat oil in Dutch Oven or large, deep skillet with tight fitting lid
2) Sprinkle chicken with salt & pepper on both sides & cook in a single layer until browned on both sides
3) This may take a few batches.
4) Removed browned chicken from pan & place on plate.
5) Add onions & carrots to pan, stir occasionally until veggies have started to soften, about 4 minutes.
6) Reduce heat to medium & add garlic, ginger, cumin, cinnamon & coriander. Stir for about 1 minute, making sure the spices don't brown
7) Return chicken to pan.
8) Add olives & artichokes.
9) Add chicken broth & lemon juice, stirring to scrape up any brown bits from bottom of pan.
10) Increase heat to high & bring to a boil.
11) Reduce heat to medium low & simmer for 20-30 minutes until chicken is fully cooked.
12) Add couscous making sure that it’s stirred into the broth.
13) Cover pot, turn heat off & let sit for 5-10 minutes.
14) Enjoy!

Warning:  Though this is healthy it can be addictive, so eat carefully :)

This is a very forgiving recipe.  Feel free to make substitutions depending on what's in your kitchen.

Ingredients:
-2 1/2 c gluten-free oats
-1/2 c flaxseed (either ground or whole)
-1/4 c chia seeds
-1 c raw nuts like almonds & pecans
-1/4 c unsweetened shredded coconut
-1 c cranberries, fresh or frozen (not dried)
-2 tsp ground cinnamon
-1/2 tsp salt
-3TBS melted coconut oil
-3/4 TBS unsulphured molasses (not blackstrap); can substitute maple syrup
-2tsp pure vanilla extract
-1/4 c dark chocolate chips
-1 large egg white

Steps:
1) Preheat oven to 300 degrees
2) Line a baking sheet with parchment paper

3) Mix together oats, flaxseed, chia seeds, cinnamon, nuts, coconut
4) Add coconut oil, molasses & vanilla extract, combining well
5) Add cranberries & chocolate chips

5) In a small bowl, whisk egg white until it is foamy
6)Carefully add egg white to other ingredients so everything is evenly coated

7) Pour granola on to baking sheet, spread into a single layer
8) Flatten granola with back of spatula
9) Bake for 20 minutes

10) Remove from oven & with a large spatula carefully flip sections of granola over
11) Try to keep granola intact & press back into a single layer
12) Rotate pan 180 degrees, return to oven & bake for another 15-20 minutes
13) Granola should be golden brown & dry to touch

14) Allow to cool before eating as it will continue to crisp
15) Can store in ziploc bag at room temperature for 2 weeks; can also freeze

​Enjoy!

One of my favorite breakfast items is toasted Fitness Bread with a Yummy Healthy Topping.

​You can find Fitness Bread at the River Valley Coop & other health food stores.

I toast the bread for about 4 1/2 minutes because I like it somewhat crisp.  Then I add one of the following toppings:

1) Almond or peanut butter.

2) Hummus with anchovies and capers.

3) Guacamole 

4) Hummus with sliced turkey and tomato.

The great thing about this breakfast is that I can eat it at home or bring it to the office or when I'm on the go.

It's really versatile and you can come up with you own favorite toppings!

Makes 4-8 servings

Ingredients:
-2½ lbs sweet potatoes (about 4 medium), washed
-6TBS unsalted butter (¾ stick), at room temperature
-¼c well-stirred tahini
-2-3 TBS freshly squeezed lime juice, plus lime wedges, for serving
-2TBS tamari or soy sauce
-1tsp toasted sesame oil
-1clove garlic, finely grated with pinch of salt
-Salt and freshly ground black pepper
-2TBS toasted white sesame seeds (optional)

Steps:
1) Bring a few inches of water to a boil in a medium pot fitted with a steamer basket or footed colander. Place sweet potatoes in the steamer. Cover, reduce heat to medium and steam until potatoes are completely tender, 35 to 40 minutes. 
OR
Roast at425 degrees for about 60 minutes.

2) In a small bowl, whisk butter, tahini, lime juice, soy sauce, sesame oil and garlic until smooth. Keep stirring until all the ingredients combine. (This may take a little while.)

3) Test that sweet potato can be pierced with a fork or knife.

4) Cut sweet potatoes in half & spread tahini butter sauce.  Squeeze lime wedge.

Enjoy!

This is a very forgiving dish.  If you don't have exact ingredients, go ahead and make it anyway.

Ingredients:
8 ripe roma tomatoes
1b new potatoes
1 lemon sliced
1 bay leaf
1 sprig thyme or 1/2 tsp dried thyme
8 basil leaves or 1 tsp dried basil
2 cloves garlic minced
1 1/2 - 2lbs haddock or cod
1/2-3/4 c extra virgin olive oil
1/2 c dry white wine

1TBS finely chopped fresh parsley

Steps:
Roast tomatoes
1) Preheat oven to 450 degree
2) Cut tomatoes in half lengthwise & arrange on oiled baking dish
3) Sprinkle on salt, pepper & a little olive oil
4) Roast for 30-40 minutes until lightly browned

Parboil potatoes
4) Boil water in medium sized pot; fill to inch below top; add 1 tsp salt
5) Cut potatoes into 1/2 slices
6)Parboil potatoes for 5 minutes
7) Drain

Bake potatoes, tomatoes & fish
8) Grease fairly deep baking or casserole dish with olive oil
9) Arrange potatoes in single or double layer
10) Place lemon slices & herbs over potatoes
11) Place tomatoes on top
12) Place fish on top & season with salt & pepper
13) Pour remaining olive oil & white wine

Serve
14) Garnish with additional chopped basil or chopped parsley

Here's the recipe I made from eggplant, tomatoes, peppers & onions from my garden.

Ingredients:
6 Asian Eggplants or 2 regular eggplants
Salt
5 TBS Extra Virgin Olive Oil
2 1/2 cups chopped tomatoes with liquid
4 TBS sun-dried tomatoes
3 small onions, thinly sliced
1 red pepper, seeded & diced
5 poblano peppers (or green pepper & red fresno chili), seeded & diced
2 cloves of garlic, minced
1/4 tsp allspice
1/8 tsp paprika
1/2 tsp lemon juice
1 tsp molasses
2 TBS pine nuts, toasted
1 TBS fresh mint leaves
​
Steps:
1) Slice each eggplant in half, lengthwise. Score the cut size w/o going through the skin. Sprinkle 1/2 tsp salt on each half rubbing into the cross sections you cut.
2) Drain cut side down in colander for 30 minutes.
3) Preheat oven to 350 degrees, line baking sheet with parchment paper.
4) Prep veggies.
5) Rinse extra salt off eggplant & pat dry.
6) Rub 2 TBS olive oil all over eggplants & place cut side down on baking sheet.
7) Roast for ~25 minutes until tender
Put tomatoes & juices into small pot over medium heat, until simmer. May need to add a little water.
9) Mix in sun-dried tomatoes & cook over low heat.
10) Add 1 TBS olive oil to large pan over medium-high heat.
11) Add onions & 1/4 tsp salt, stirring often until onions soften & turn golden, about 10 minutes. Reduce heat to medium-low & cook for another 20 minutes.
12) Remove eggplant from oven & allow to cool.
13) Add peppers to skillet with onions, increase heat to medium & cook until peppers soften & turn brown, about 15 minutes.
14) Cook for another 5-10 minutes until excess liquid evaporates.
15) Remove from heat.
16) Plate the eggplant shells, gently flatten them, add pinch of salt & evenly divide onion-pepper mixture among the shells.
17) Garnish with pine nuts & mint leaves.
14) Add garlic & stir for 1 minute
15) Scrape out eggplant flesh from roasted eggplants & add to skillet.
16) Add tomatoes, paprika, allspice & molasses, lemon juice & a little olive oil to skillet.

Ingredients:
-1lb boneless, skinless chicken (I prefer dark meat, but either will work)
-1/4c extra virgin olive oil
-2TBS balsamic vinegar
-2 ripe peaches or nectarines
-1/2 small red onion
-1/2c fresh basil

Steps:
1) Lightly oil & heat grill to medium high or preheat broiler

2) Slice peaches

3) Thinly slice red onion

4) Mix olive oil, vinegar, peaches, red onion, salt & pepper in large bowl

5) Grill chicken until fully cooked

6) Let chicken rest for a few minutes, then cut into 1/2 inch slices

7) Add chicken to bowl with peach mixture & combine

8) Serve on Israeli couscous, brown rice, farro or quinoa

​9) Enjoy!

This is one of my favorite recipes.  So simple & so good during the summer when there's local corn.

Ingredients:
-4 ears of corn
-1TBS extra virgin olive oil
-3/4 TBS balsamic vinegar
-1/4 tsp salt
-pepper to taste

Steps:
1) Husk corn & break into 2 pieces

2) Place corn in gallon size zip lock bag

3) Add olive oil, balsamic vinegar, salt & pepper to bag

4) Let corn marinate in fridge for several hours

5) Grill or broil for 10-15 minutes, turning several times

​6) Enjoy!

Ingredients:
-1lb cucumbers (2-3 medium sized)
-1/4 cup salted, roasted peanuts, finely chopped
-1tsp red pepper flakes
-3TBS natural, unsalted peanut butter
-2TBS tamari or soy sauce
-2TBS rice vinegar
-1 clove of garlic, grated
-chile oil (optional)
-salt

Steps:
1) Peel cucumbers, remove seeds, cut lengthwise into spears & cut into 2 inch pieces

2) Toss cucumbers with 1/2 tsp salt in a colander & set aside for at least 15 minutes

3) In a large bowl, mix together peanut butter, tamari, rice vinegar & garlic.  Can add a tablespoon of water to thin.

4) Mix in salted cucumbers & peanuts.

​5) Add salt to taste & chile oil if using

This is great as a dip.  It also can be using if you're baking white fish -- just spoon on top.

Ingredients:
-2-3TBS olive oil
-1 medium onion
-3 Japanese eggplants or 1 Italian eggplant
-3 peppers (red, green or hot peppers)
-2 large tomatoes
-2 cloves garlic

Steps:
1) Heat olive oil to medium in cast iron skillet or large frying pan

2) Add onions & saute for 5-10 minutes stirring occasionally until they soften

3) Add eggplants & continue cooking until they are lightly browned

4) Add peppers & saute another 5 minutes

5) Add garlic & saute another 2-3 minutes stirring constantly

6) Be sure to cook long enough so that all the veggies soften into a jam like consistency.

7) Serve with pita or rice cakes.

​8) Enjoy!