Yummy Healthy Food

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!

Ingredients:
-2 TBS olive oil
-1 medium onion, chopped
-2 zucchinis, chopped
-1 red pepper, chopped
-2 cloves of garlic, chopped
-1 can of sardines
-1/2 can of anchovies
-juice from 1/2 lemon (~2TBS)

Steps:
1) Prep veggies

2)  Heat olive oil over medium heat for a few minutes

3)  Add onions and sauté until soft (~5-10 minutes)

4) Add red pepper & continue sautéing (~5 minutes)

5) Add zucchini & sauté another 10 minutes, stirring frequently

6) Season with salt & pepper

6) When veggies are slightly brown & caramelized, add garlic & continue stirring

7) Add sardines & anchovies, breaking up fish & stirring

8) If you like, you can add some grated parmesan cheese & serve

Almonds are one of the healthiest nuts.  They help reduce cholesterol, improve memory, nourish the skin & reduce signs of aging, & help control blood sugar.  All that & they can be easily added to soups, salads & main courses.

Here's one of my favorite soup recipes.

Ingredients:
-1/4 cup olive oil
-1 1/2 cups sliced almonds
-1 medium onion, chopped
-1 head of cauliflower
-2 tsp cumin
-2 tsp coriander
-1/2 tsp red chili pepper flakes
-3 cloves garlic
-1/4 cup lemon juice
-1TBS salt

Steps:
1) In large pot, cook oil, almonds, spices & garlic over medium heat for several minutes, stirring well

2) Add onion & cauliflower to pot, stirring until  cauliflower starts to soften

3) Add 7 cups of water & salt & bring to a boil

4) Cover, reduce heat to medium & cook until tender (about 20 minutes)

5) Remove from heat & puree in blender (may take several batches)

6) Return to pot & add lemon juice

​7) Season with salt & pepper & serve

Super easy & so healthy soup!  One of my favorites especially during the summer when there's local zucchini.

Ingredients:
-3 TBS extra virgin olive oil
-1 cup raw pumpkin seeds
-1 medium onion, chopped
-salt & pepper
-2TBS flour or gluten-free flour
-2lbs zucchini chopped into 1/2 inch pieces (~7 cups)
-1 bunch fresh dill, chopped
-4 cups low-sodium chicken or veggie broth
-1 tsp grated lemon zest
-2TBS fresh lemon juice

Steps:
1) Heat olive oil over medium heat

2) Add pumpkin seeds & stir until lightly toasted (about 5 minutes); remove with slotted spoon
 & set aside

3) Add onion & 1tsp salt cooking until onion softens but isn't brown (5-8 minutes)

4) Add flour & stir consistently for 1 minute until well mixed

5) Add dill & zucchini stirring so everything is combined

6) Add chicken broth & pumpkin seeds

7) Bring to a boil, then reduce to medium

8) Cook, uncovered, stirring occasionally, at a simmer, until zucchini is translucent, 5-10 minutes

9) Remove from heat & allow to cool for 5 minutes

10) Carefully add to blender & puree until smooth (may have to be done in batches)

11) Return to pot, stir in lemon zest & juice, & heat over low heat

12) Enjoy!

This recipe requires some roasting of veggies.  Then it's just a matter of chopping and mixing.  You'll be eating it all summer!

The recipe is for 8 people and takes about 2 1/2 hours to prepare.

Ingredients:
-2 beets
-4 ears of corn
-1 bunch of asparagus
-1 cucumber
-2 cups of cherry tomatoes
-1 cup of pitted cherries
-1 cup of blueberries
-1/4 cup minced shallots
-1/4 cup balsamic vinegar
-1/2 cup sunflower oil
-1 tsp salt
-1/2 tsp freshly ground pepper
-1 TBS chopped mint leaves
-1 TBS chives
-2 TBS extra virgin olive oil and 1 TBS lemon juice for roasting corn and asparagus

Steps:
1) Roast beets, corn and asparagus
-Cover beets in tin foil. Roast in 375-400 degree oven for about 2 hours. 
-Remove tin foil and allow to cool.
-Combine corn and asparagus and EVOO and lemon juice on roasting pan.
-Season with salt and pepper.
-Roast at 350 degrees for about 20 minutes. Stir after 10 minutes to avoid burning.

2) While veggies are roasting, make vinaigrette
-Combine minced shallots with balsamic vinegar and EVOO
-Add salt and pepper
-Add chopped mint leaves and chopped chives
 
3) Prepare cucumber, tomatoes & cherries
-Seed and dice cucumber.
-Halve tomatoes.
-Halve cherries.

4) Prepare beets, corn and asparagus
-Take skin off beets.  If you've roasted them for long enough, it should slip off easily.
-Chop beets into small 1/2 inch pieces.
-Remove corn kernels from cob.
-Slice asparagus into 1 inch pieces.
 
5) Combine
-Mix everything together in large bowl.
​-Allow ingredients to marinate for at least 1/2 hour.

Enjoy!

This is a great salad to have during the colder months of the year.

Roasting beets takes time, but is so worth it.  I'll often roast beets in my toaster oven, set on a timer, overnight.

The recipe is for 2 people and takes about 2 1/2 hours to prepare.

Ingredients:
-2 beets
-1/2 lb butternut squash
-1/2 bunch of kale
-1/4 c walnuts
-1/2 TBS extra-virgin olive oil for roasting squash
-1 1/2 TBS extra-virgin olive oil for vinaigrette
-1 TBS balsamic vinegar
 
Steps:
1) Roast beets and squash
-Cover beets in tin foil. Roast in 375-400 degree oven for about 2 hours. 
-Remove tin foil and allow to cool.
-Chop squash into 1 inch pieces. (I buy pre-peeled squash.)
-Combine squash and EVOO on roasting pan.
-Roast at 375-400 degrees for about 20 minutes. Stir after 10 minutes to avoid burning.
-Take skin off beets.  If you've roasted them for long enough, it should slip off easily.
-Chop beets into small 1/2 inch pieces
 
2) Toast walnuts
-Place walnuts on baking sheet in 375 degree oven for about 5 minutes.
-Check frequently to avoid burning.

3) Chop kale into small pieces
 
4) Make vinaigrette
-Whisk together EVOO and balsamic vinegar in large bowl
-Season with salt and pepper

5) Combine
-Add kale, squash, beets & walnuts to bowl

Enjoy!