Yummy Healthy Food

Ingredients:
-4 shallots or 1 onion, chopped
-1/4 c extra-virgin olive oil
-1 red pepper, chopped
-3-4 cloves of garlic, minced
-1 lb lean ground turkey, chicken or lamb
-2 cooked brown rice (1 cup raw); you can use rice in a bag & cook in microwave
-2 cups canned tomatoes; pureed in mini food processor
-1/2 - 1 tsp red chili flakes (depends on how spicy you like food)
-1/2 tsp cinnamon
-1 TBS dried mint
-1 TBS ground cumin
-1 tsp salt, pepper to taste
-3 large eggplants
-1/4c flat leaf parsley, minced
-1/3 c parmesan cheese (optional)

Steps:

Roast Eggplant
1) Preheat oven to 350 degrees
2) Wash eggplants & cut in half lengthwise
3) Score surface in crisscross pattern no more than 1/2 inch deep
4) Lightly oil roasting pan, place eggplant in side & lightly brush with olive oil
5) Bake for 45 minutes until flesh is soft when you press into it

While eggplant is roasting prepare stuffing
1) Prep all remaining ingredients
2) Saute shallots or onion over medium low heat in 2 TBS olive oil until it starts to soften (about 5 minutes)
3) Add red pepper & cook for another 10-15 minutes until soft but not brown
4) Add garlic & stir for a few minutes
5) Remove vegatables from skillet
6) Raise heat to medium high & add meat
7) Cook until browned 
8) Return veggies to pot & add 
8) Remove excess oil from skillet
9)Return onion/pepper/garlic to skillet
10) Add pureed tomatoes and all the seasonings
11) Mix well until sauce has thickened
12) Remove skillet from heat & mix in rice & parsley

Make stuffed eggplants
1) Remove eggplants from oven & with a fork push down flesh
2) Pile stuffing on top of flesh
3) Raise oven temperature to 450 degrees
4) Add 1/2 inch of boiling water to roasting pan
5) If using cheese, sprinkle a little over each eggplant
6) Bake for 15-20 minutes until tops are brown

Enjoy!!

This recipe is taken from the cookbook "Curry & Kimchi" by Unmi Abkin & Roger Taylor.  More many years, they owned a local Easthampton restaurant,  Coco & The Cellar Bar.  Unmi knows how to layer flavors in a way that brings food to a whole other level.

It can time to make this recipe, as there are a lot of ingredients & a lot of prepping, but it's so worth it.  I've simplified things a little, so that this can be prepared with ingredients that are easy to find.

If you love this recipe & want others like it, I highly recommend that you buy the cookbook.

Serves 4 people and takes about an hour to prepare.

Ingredients:
-5 cloves garlic, chopped
-2 TBS chopped ginger
-2 shallots, chopped
-1/4c chopped onion
-2 tsp neutral cooking oil (I use avocado oil)
-2TBS coconut oil
-2 tsp red Thai curry paste
-1 TBS gochujang

-2 TBS vadouvan curry powder
Note: if you can't find this, use an additional clove of garlic, 1/2 clove of shallot & 1 tsp chopped ginger; 1tsp  fennel powder, 1 TBS cumin, 1 tsp cinnamon, 1 tsp mustard, 1 tsp turmeric, 1/2 tsp grated nutmeg, 1/2 tsp red pepper flakes, 1/4 tsp ground cloves  OR even whatever of these you have on hand

-1/2c canned whole tomatoes -- can puree these in small food processor
-2 13.5 oz cans coconut milk
-2 1/2 c coconut water without pulp
-2 TBS honey
-1 TBS tamari
-pinch of cinnamon

Steps:
1) Combine garlic, ginger, shallots, onion & neutral oil in small food processor until they form a paste-like substance
2) Heat coconut oil in large pot over medium-high heat
3) When oil starts to shimmer, add garlic/shallot/ginger/onion paste & stir until light golden brown (5-10 minutes)
4)Add red Thai curry paste, gochujang, vadouvan curry powder or substitute spices, and tomatoes.
5) Simmer ingredients, stirring and breaking up tomatoes until they become jamlike (about 5 minutes)
6) Add coconut milk, coconut water, honey, tamari & bring to just a simmer, cooking for 20 minutes
7) Strain out the little bits of onions, shallots & ginger
8) Add a very small pinch of cinnamon

Enjoy the medley of flavors!


     

This is one of the best and simplest recipes on the planet.  I recently made it for a potluck dinner and everyone asked for the recipe.  It takes about 15 minutes from start to finish.

Ingredients:
- 3TBS Extra Virgin Olive Oil
- 4-6 large cloves of garlic, pressed or minced or grated
- 8c undrained canned tomatoes, bought pureed or pureed in a blender
- 1TBS sweet paprika
- 1/4-1/2c sherry

Steps:
1) Heat olive oil over medium low heat in a large soup pot
2) Saute garlic for less than a minute, taking care not to burn it
3) Add paprika and saute for another minute, stirring constantly
4) Add tomatoes & sherry
5) Simmer 5-10 minutes
6) Enjoy!

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!