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!

I love to make this salad this time of year when the local asparagus begins to be harvested.  All the different parts of this can be prepared beforehand.  Then just put it altogether and serve.  

The silken tofu horseradish aoili turns this into the perfect meal for vegetarians.  

Ingredients:
-package of baby lettuce
-bunch of beets
-1/2 lb red bliss potatoes
-1/2 lb asparagus
-1/2 lb grape tomatoes
-4 oz. jar capers
-1/2 c kalamata olives
-4 hard-boiled eggs (optional)
-steamed or broiled salmon (optional)
-extra virgin olive oil
-balsamic vinegar
-1  10 oz. package silken tofu
-2 medium cloves garlic
-2 TBS prepared horseradish
-1/2 tsp salt
-2 TBS lemon juice
-1 TBS olive oil
-up to 1/2 c mayonaise (optional)
-Small sprigs of fresh herbs like parsley, dill, chives

Steps:
1) Prepare all the different pieces which should take about 2 hours
Beets
-Preheat oven to 375 degrees
-Pierce beets with a fork; wrap in tin foil
-Place in oven on tray for 2 hours

Potatoes and Carrots
-While beets are cooking, slice potatoes
-Bring 2-3 inches of water to a boil in large saucepan with steamer tray
-Add potatoes, sprinkle with 1/2 tsp salt and steam for 15 minutes until just tender
-Add carrots to steamer and steam for an additional 5 minutes
-Remove potatoes and carrots

Eggs
-Remove steamer from saucepan
-Fill with water 2 inches from top
-Add eggs and set timer for 15 minutes
-Bring water to boil and then reduce to simmer
-Remove eggs when timer goes off
-Cool, peel and quarter

Capers
-Wash & drain capers and dry with paper towel
-Heat medium skillet with 2-3 TBS olive oil to medium heat
-When a droplet of water bounces on contact, add capers
-Fry for 3-5 minutes
-Remove capers with slotted spoon to plate with paper towel

Horseradish Aoili
-Grate or dice garlic
-Put garlic, silken tofu, horseradish, salt, lemon juice and 1 TBS olive oil in blender or food processor and whisk until smooth
-Transfer to a bowl and add mayonnaise if desired
-Cover tightly and refrigerate until serving time

Olives, Tomatoes and Herbs
-Slice olives in half
-Wash and dry herbs
-Wash and dry tomatoes

Asparagus
-Trim ends of asparagus, place in oiled baking dish; pour on  1/2 TBS olive oil and 1/2 TBS balsamic vinegar
-During last 15 minutes of beets cooking, add to oven for 15 minutes
-Remove beets and asparagus from oven
-Wait for beets to cool, skin should peel off easily
-Dice beets into 1/2 inch pieces
-Add beets to jar or small bowl with 1/2 TBS olive oil & 1/2 TBS balsamic vinegar

2) Put salad together
-Arrange lettuce on serving platter or individual plates
-Place potatoes, carrots, beets and tomatoes on top of lettuce
-Arrrange asparagus spears over this
-Add egg quarters
-Tuck herbs around eggs and veggies
-Sprinkle with olives and capers
-Drizzle horseradish aoli over this

Enjoy!!

Note:  The aoli works with any of the vegetables individually.  I had it over beets for lunch today.
-

I opened the refrigerator looking for something warm to cook for lunch.  I saw a package of carrots and created this carrot ginger soup with coconut milk.

​It takes about 30 minutes to prepare and serves 4 people.

Ingredients:
-2-3 TBS coconut oil
-1/2 medium onion
-3/4 lb baby carrots
-1 TBS minced ginger
-1/2 tsp salt
-1 TBS tumeric
-1 TBS cumin
-1 TBS coriander
-1/2 tsp cinnamon
-pinch of cayenne powder
-2-3 c chicken or veggie broth
-1 c coconut milk
-juice of 1/2 lime

Steps:
1) Prep
-chop onion and carrots into bite-sized pieces; the soup will be pureed so exact size isn't important

2) Saute veggies and spices
-heat coconut oil over medium heat in soup pot
-add onion and saute for a few minutes
-add carrots and spices
-mix everything and allow to cook for 5-10 minutes

3) Add broth and cook
-add broth to pot so that the veggies are fully covered
-bring to a boil
-lower heat and simmer for 20 minutes
-puree the soup
-add coconut milk and lime juice
-adjust seasonings

I often make this for lunch when I want a warm, comforting dish.  It's a great way to use up foods and leftovers in your fridge.  You can be really creative with this recipe.  It's fine to substitute different protein, veggies and nuts.

Ingredients
-2 TBS sunflower oil
-2 cups cooked brown rice
-2 eggs
-1/2 c chopped cashews
-1 chicken hot dog
-2 scallions
-1 c fresh broccoli
-4 baby carrots
-2 cloves garlic
-2 TBS low-sodium soy sauce
-1 TBS rice wine vinegar
-1/2 TBS sesame oil
-1/2 TBS mustard
​
Steps
 1) Prep Ingredients
-Make 2 cups of brown rice
-Scramble 2 eggs
-Toast 1/2c chopped cashew
-Dice 1/2 TBS fresh ginger
-Dice 1 chicken hot dog
-Chop 2 scallions
-Finely chop 1 c fresh broccoli
-Dice 4 baby carrots in mini-chopper
-Mince 2 cloves of garlic

2) Make Dressing
-In small bowl, mix together 2 TBS low-sodium soy sauce, 1 TBS rice wine vinegar, 1/2 TBS sesame oil, 1/2 TBS mustard

3) Stir Fry
-Heat 1 1/2 TBS sunflower oil over medium high heat to high heat
-Add chicken hot dog, scallions, ginger and mix for several minutes
-Add broccoli, carrots, garlic & continue stirring for a few minutes
-Add rice & keep stir-frying until rice gets brown & a little crunchy

4) Mix Together
-Add dressing to stir fry and contine mixing
-Add scrambled eggs & cashews

Enjoy!

This is a light and easy  to prepare dish.  It takes 15 minutes to prepare, needs at least an hour to marinate and serves 4 people.

Ingredients:
-8oz baby carrots
-2 TBS extra virgin olive oil
-1 1/2 TBS lemon juice
-2 TBS chopped parsley
-2 cloves garlic
-1/4 tsp ground cumin
 -1/4 tsp ground cinnamon
-1/2 tsp paprika
-pinch of salt
-1/8 tsp cayenne
 
Steps:
1) Grate carrots by hand or in a food processor. (I use a mini chopper.)
2) Grate or mince garlic
3) Chop parsley
4) Combine ingredients together
5) Let marinate for at least 1 hour

Enjoy!

This is a quick and easy recipe. It takes about 1/2 hour to prepare and serves 4 people.

This is adapted from 20 Minute Menus which has other healthy recipes that can be prepared in a short amount of time.

Ingredients:
Chicken and Veggies
-1 lb boneless chicken thighs
-1 bunch of broccoli
-12 baby carrots or 2 whole carrots or 1 c grated carrots
 
Sauce
-1 1/2 in piece of fresh ginger, minced
-3 TBS tahini
-1 clove garlic, minced
-1 TBS Oriental Chili Sauce
-3 TBS water
-3 TBS rice vinegar
-2 TBS low sodium soy sauce
 
-10 inch whole wheat tortilla wrappers
-hoisin Sauce
 
Steps:
1) Cook chicken and veggies
-Place chicken thighs in large skillet and add just enough water to cover
-Wash broccoli and chop into small pea size pieces
-Grate carrots by hand or in food processor
-Add broccoli and carrots to skillet covering the chicken
-Cover, bring to a boil, reduce heat and simmer for 7-8 minutes
 
2) Cook brown rice or heat tortillas
-Submerge package of rice in 1 quart of water in microwave-safe bowl
-Microwave for 10 minutes
Note: you can also place bag of rice in 1 quart boiling water for 10 minutes
-preheat toaster oven to 400 degrees
-Wrap tortillas in foil; place in oven for 10 minutes

3) Make sauce
-Mix together ginger, garlic, sesame paste, chili sauce, rice vinegar and sauce
(I use a mini food processor for this.)
-Put in large bowl
 
4) Combine ingredients
-Remove chicken, cool, cut into strips and place in large bowl
-Strain the veggies, saving the liquid
-Add veggies to bowl
-Add 3 TBS of liquid (chicken broth) and sauce to bowl
-Mix together well
Note: the remaining liquid is a delicious chicken broth.  I often have it as a bowl of soup. Or, you can save it for the next time you need chicken broth in a recipe.
 
5) Serve
-Spoon hoisin sauce on tortillas or serve with brown rice
-Add chicken and veggie mixture
-Enjoy!