Yummy Healthy Food
Want to learn how to cook & eat to achieve your health & weight goals?
 This is a great dish to make for lunch. It’s light and healthy.
It takes just 20 minutes and serves 2 people. Enjoy! Ingredients: -1/2 medium shallot -1/2 c grape tomatoes -2 TBS red wine vinegar -1/3 tsp Dijon mustard -1 TBS extra-virgin olive oil -1/2 tsp white vinegar -2 eggs -4 cups salad greens Steps: 1) Prep -Bring medium pan of water to almost a simmer -mince shallots -Slice tomatoes in half -Add olive oil to skillet on medium heat 2) Sauté shallots and tomatoes -Sauté shallots until they soften, stirring frequently, several minutes -Add tomatoes and sauté a few minutes more 3) Poach eggs -While veggies are sautéing, stir white vinegar and ½ tsp of salt into water -Crack one egg into a teacup -Lower the teacup into the water to collect some water, keeping the egg in place -Wait till the egg white begins to turn opaque, at least 30 seconds -Gently pour the egg into the almost simmering water -Repeat with second egg -Poach until egg whites are set & yolks are slightly thickened, about 4 minutes -Remove eggs to paper lined plate 4) Make dressing -Remove sautéed shallots and tomatoes from heat -Add mustard and red wine vinegar and whisk together 5) Serve -Mix greens and dressing in bowl -Divide onto 2 plates -Place poached egg on each
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This is another recipe from a favorite cookbook of mine, New Recipes from Moosewood Restaurant. As you can tell from the food splattered page, this is something that I prepare a lot. This takes about 1 1/2 hours to prepare, but an hour of that time the dish is in the oven. I cook this in a cast iron skillet, making it a one pot meal with an easy clean-up. Enjoy!  Here's a recipe that will be on my Thanksgiving table this year. It's from the cookbook, New Recipes from Moosewood Restaurant. It's a nice addition to your meal if there's a vegetarian in your family. Also, great main course when you want to eat a little lighter, a little healthier.    There is something magical about roasting vegetables. It’s an easy way to get great flavor and create a dish that can be a whole meal. You can serve this with couscous or brown rice. I use minimal dairy in my recipes, but this is good with the completely optional sprinkle of shredded Parmesan cheese.
Enjoy! Ingredients: -1 large head cauliflower, trim core and cut into bite-sized florets -1/2 c extra-virgin olive oil -1/2 tsp salt -1 large clove garlic, minced or finely grated -1/3 c olives, pitted and chopped (Trader Joe’s has pitted kalamata olives) -1 ½ TBS fresh lemon juice -1/8 tsp red-pepper flakes -3/4 tsp caraway seeds -1/4 c chopped fresh parsley or mint; or both Steps: 1) Roast cauliflower -Preheat the oven to 350 degrees -Chop the cauliflower and place on a baking sheet -Toss with ¼ c olive oil and ½ tsp salt -Roast for 30 minutes 2) Prepare dressing -Mix pitted olives, garlic, lemon juice and red-pepper flakes together -Whisk in ¼ c olive oil 3) Mix dressing with cauliflower -Remove cauliflower from oven and toss in dressing -Sprinkle with caraway seeds 4) Continue roasting for 20-30 minutes -Cauliflower should be soft and browned on the outside 5) Serve -Sprinkle with parsley &/or mint -Serve over brown rice or couscous  Chicken Soup -- It's homemade
Ingredients: -3 to 4 lbs. chicken pieces and/or bones -1 cup roughly chopped onions -1 cup roughly chopped carrots -2 parsnips, chopped -2-3 TBSP roughly chopped parsley -2-3 TBSP chopped fresh dill -1-2 pinches ground turmeric -1 tsp salt -ground black pepper -16 cups water or high-quality chicken stock or a combination Steps: 1) Put all the ingredients into a large stock pot 2) Bring almost to a boil, then lower to simmer with the pot partially covered 3) Cook 2-3 hours until meat falls off the bone 4) Remove chicken and bones from the soup, squeezing out as much liquid as possible 5) Cool and then refrigerate 6) Remove top layer of fat from soup 7) Reheat, serve and enjoy.  This recipe comes from Simply Ming: One Pot Meals, one of my favorite cookbooks. If can also be made with chopped turkey. For a complete meal, I serve this with steamed broccoli.
This serves 4 and takes about 45 minutes to prepare. Ingredients: -1 lb penne -Extra virgin olive oil -2 shallots -2-3 cloves garlic -1/2 c panko -1 lb ground chicken -2 eggs -1 bunch scallions -32 oz jar tomato sauce -20 basil leaves Steps: 1) Prepare pasta -Boil water in large pot with salt added -Add penne -Cook about 10 minutes or as directed on package -Drain in cold water -Drizzle with olive oil 2) Steam Broccoli -Cut broccoli into spears -Add to medium saucepan with steamer -Bring water to boil and steam for about 15 minutes 2) Make meatballs -While penne is cooking, mince shallots and mince or grate garlic -Thinly slice scallions -Heat 2 TBS olive oil in large skillet -Saute onions & garlic until softened and lightly browned -Mix together panko, chicken and eggs -Add onion & garlic mixture -Season with salt and pepper -Heat 2 TBS olive oil in skillet over medium high heat -Wet hand and form meat mixture into meatballs -- size of golf balls -Add meatballs, working in batches -Saute meatballs until all sides are brown, 4-5 minutes -Add scallions, tomato sauce and basil to pot -Add all meatballs to pot, reduce heat to medium-low and simmer 10 minutes 3) Serve -Mix pasta and meatball with sauce together in large bowl -Serve pasta and steamed broccoli Enjoy!  This recipe is from the cookbook "Levana's Table." So easy, so good. I pair it with sauted greens and rice. Her secrets to having this come out fabulous are these. Use a wide skillet that the fish will fit snugly in one layer. Don't cook the fish any longer than instructed.
This meal takes about 30 minutes to prepare and serves 4 people. Ingredients: Poached Salmon -1/2 c dry white wine -2 TBS olive oil -juice of 1/2 lemon -1 TBS green bottled peppercorns -1/2 c packed basil leaves -1 c canned crushed tomatoes -1/2 TBS bottled hot sauce -1 1/2 lbs salmon fillet Rice -1 bag parboiled brown rice Sauteed Greens -1 bunch kale or swiss chard -2-3 cloves garlic -2 TBS olive oil -1/4 or 1/2 tsp crushed red pepper Steps: 1) Prepare rice & prep vegetables -Submerge package of rice in 1 quart of water in microwave-safe bowl -Microwave for 10 minutes -Note: you can also put bag of rice in 1 quart of boiling water for 10 minutes -Slice garlic -Wash greens 2) Prepare fish -Place wine, salt, olive oil, lemon juice, basil, tomatoes and bottled hot sauce in a wide skillet and bring to a boil -Add the salmon to the skillet and bring sauce to a boil again -Reduce heat to medium, cover and cook for 20 minutes 3) Prepare greens -Heat olive oil in large skillet over medium heat -Slice garlic -Add garlic to pan & saute 2-3 minutes -Add greens and crushed red pepper -Saute uncovered for 5 minutes -Cover pan and continue sauteing until greens soften and brown 4) Finish preparing fish -Transfer salmon to a platter using 2 slotted spatulas -Reduce liquid in skillet to about 1/2 c -Cut fish into individual servings 5) Serve -Put individual serving of rice on plate -Put piece of salmon on this -Pour tomato-basil sauce on fish -Add greens Enjoy!  I got this fish recipe from the cookbook Jerusalem. It is a beautiful book that intertwines food and recipes from the many different cultures that inhabit this ancient city. I pair the fish cakes with a Quinoa Tabouli, a regular dish in my kitchen.
This meal takes about an hour and 15 minutes to prepare. Ingredients: Fish Cakes -14 oz cod or haddock fillets -1/2 cup bread crumbs or panko or gluten-free panko -1/2 large egg -2 ½ TBS capers -1 TBS dill -2 green onions -grated zest of 1 lemon -1 TBS fresh squeezed lemon juice -3/4 tsp ground cumin -1/2 tsp turmeric -1/2 tsp salt -1/4 tsp pepper, preferable white pepper -3 TBS extra virgin olive oil for sautéing Sauce -2-3 TBS mayonnaise -1 TBS ketchup -4 TBS prepared horseradish or to taste Note: Honestly, I don’t really measure when I make the sauce. Just mix the ingredients together & taste to get the right ratio. Quinoa Tabouli -1/2 c red quinoa -2 TBS extra virgin olive oil -1 1/2 TBS lemon juice -1 clove of garlic -1/2 tsp cumin -1 c chopped parsley -3/4 c chopped tomatoes -2 scallions -1/4 c chopped olives (I like Kalamata olives) -salt and pepper to taste Steps: 1) Prep -Start by preparing the quinoa -Rinse ½ c dry quinoa -Add to saucepan with 1 c of water or chicken or veggie broth -Bring to a boil -Cover and simmer for ~15 minutes until liquid is absorbed -While quinoa is cooking, prep fish cakes -Cut fish into 1/16 inch thin slices -Dice slices into tiny pieces -Chop green onions -Chop capers -Zest lemon -Chop dill -Mix together well -- fish, bread crumbs, egg, capers, dill, green onions, lemon zest, lemon juice, cumin, turmeric, salt & pepper -Dampen hands and make 12 patties out of fish mixture -Arrange on plate, cover with plastic and refrigerate for at least 30 minutes 2) Make sauce for fish cakes & dressing for the quinoa -Mix together mayo, ketchup and horseradish in small bowl -Refrigerate until serving -Add olive oil and lemon juice to a large bowl -Grate or mince 1 clove of garlic and add to bowl -Add cumin to bowl -Add cooked quinoa to bowl and mix -Let cool for 30 minutes 3) Prep rest of tabouli salad -Chop parsley, tomatoes, scallions & olives 4) Saute Fish Cakes -heat olive oil in large frying pan over medium-high heat -cook fish cakes in batches 5-6 to a batch until browned on both sides & cooked through -this should take 5-8 minutes for each batch -drain on plate with paper towel 5) Mix tabouli ingredients together -mix quinoa with parsley, tomatoes, scallions, olives 6) Serve Fish Cakes & Tabouli -plate fish cakes -put horseradish sauce on top -add tabouli on the side Enjoy!  Who knew? Farro is one the world’s oldest grains. With 5 grams of fiber and 6 grams of protein it’s also healthy. And it’s so easy to add to this recipe. You can make this in one pot and keep it in the refrigerator for several days.
You can serve this on its own or with a salad and a good whole grain or pumpernickel bread. YUM! This takes about 45 minutes to prepare start to finish and serves 4 people. Ingredients: -1 -2 TBS olive oil -4 links or 10oz of chicken sausage (we get these at Trader Joe’s, pick your favorite flavor) -1 onion -2 cloves garlic, minced -1 tsp fennel seeds -1 bunch of kale -1 28oz. can of tomatoes (whole or diced) -32 oz. low-sodium chicken broth -1 cup of dry farro Steps: 1) Prep -dice the chicken sausage into small pieces (cut lengthwise twice & then slice widthwise) -dice onions and garlic -rinse and chop kale -rinse farro 2) Sauté -add olive oil to Dutch oven or soup pot over medium heat -brown sausage for about 10 minutes -add onions, lower heat and sauté till softened, about 5 minutes -add fennel and garlic, stir fry for 1 minute -add tomatoes (if whole, break these with your hand into smaller pieces) -add chicken broth -add kale and farro -bring to a boil -cover and reduce heat to medium-low -simmer for 20-25 minutes Enjoy!  This is an easy and quick meal to prepare. You can have dinner ready in under ½ hour. It’s light and tasty. The meatballs can be frozen and reheated.
This takes about 30 minutes to prepare start to finish and serves 4 people. Ingredients: -1 TBS sunflower oil -1lb ground chicken or turkey -1/3 c minced scallions -3 TBS peeled, minced fresh ginger -1 egg -2 cloves garlic, minced -2 tsp toasted sesame oil -2 tsp soy sauce -1/4 tsp salt -1c or 1 bag of instant brown rice -1 bunch of broccoli -few large leaves of bibb lettuce Steps: 1) Prep -preheat oven to 450 degrees and brush baking sheet with sunflower oil -wash several leaves of bibb lettuce -mince scallions, ginger, garlic and mix together with chicken, egg, salt, sesame oil and soy sauce -make 1 ½ inch meatballs from mixture -put meatballs on baking sheet and brush with sunflower oil 2) Cook meatballs, rice and broccoli -bake meatballs for about 13 minutes or until browned and fully cooked -bring large saucepan of water to a boil -add bag of rice or follow directions on package -put a few inches of water into saucepan with steamer -bring to a boil -cut broccoli into individual pieces with stems -add broccoli to steamer, cover, and steam for 10-15 minutes 2) Serve -serve meatballs on bibb lettuce with Asian chili sauce along with brown rice and broccoli Enjoy! |