Healthy Recipes

Breakfast Ideas

Strawberry Crush Smoothiesmoothie
20 g Protein powder
3 oz Liberté Greek Yogurt 0% M.F.
4 fl oz filtered water
1 fl oz Orange juice
4 medium strawberries
1 1/2 tsp flaxseed oil

Chocolate Banana Oatmeal

-1/2 cup non-fat milk/ soy or almond milk
-1/4 cup water
-1/3 cup old fashioned rolled oats
-1/4 teaspoon cinnamon
-1 tbsp cocoa
-1/2 package stevia
-1/2 banana, sliced
In a small pot add milk, water and cocoa. Whisk together on medium heat. Add oats and stir. Cook on low for 3-5 minutes or until mixed together. Add cinnamon and stevia and turn off heat. Cover for 2 minutes or until thick. Pour in bowl and add bananas.
233 calories, 47g carbs, 15g protein, 8g fiber, 4g fat, 6g sugar

Honey Almond Peaches

1 can halved peaches, rinsed
2 tablespoons honey
½ cup lowfat ricotta cheese
¼ teaspoon cardamom
¼ cup almonds

Rinse peach halves, and arrange face up on baking sheet. Mix ricotta cheese thoroughly with honey and cardamom. Spoon honey-ricotta mixture into the peach halves. Bake peaches at 400 degrees for 15 minutes.
While the peaches are baking, chop up the almonds. Gently toast in a pan over medium heat.
After removing the peaches from the oven, sprinkle with the course toasted almond meal

Veganrific Bananana Muffins
Ingredients
• 4-5 mashed bananas
• 3 cups rolled oats
• 2 teaspoon baking powder
• cinnamon, nutmeg spice, to taste
• nuts, if you want
Directions:
Serves 6?
Mix it all together. Pour into greased muffin tins, and bake for 25 minutes at 350 degrees.

Breakfast Bars

Ingredients
1 cup almond butter
3/4 cup honey
1/2 teaspoon vanilla extract
1/4 teaspoon cinnamon
3 cups old fashioned rolled oats
1 cup raw slivered almonds
1/4 to 1/2 cup raisins or other dried fruit

Directions
Preheat oven to 350 degrees F. Spray a 9 inch square pan with canola cooking spray.
Combine almond butter, honey in a heavy bottomed sauce pan over medium-high flamed. Whisk until melted — three to five minutes.
Stir in vanilla and cinnamon. Add in oat, almonds and raisins.
Bake for 15 minutes.
Let cool completely and cut into nine equal squares.

Lunch ideas

Grilled Shrimp Salad
Ingredients
1 pound large shrimp, deveined
2 to 3 zucchini
1 bunch of asparagus
2 pounds of salad mixture containing endive, radicchio and butter lettuce
1 avocado
2 tablespoons fresh chopped basil
¾ cup extra virgin olive oil
1 tablespoon lime juice
1 teaspoon Dijon mustard
2 teaspoons minced garlic
¼ cup red wine vinegar

Directions

First of all, combine the last five ingredients and marinate the shrimp in one half of the vinaigrette for ½ hour. Then place the shrimp on skewers. Slice the zucchini lengthwise and chop the woody ends off of the asparagus. Place the shrimp, zucchini and asparagus on the grill, and cook until done. Chop zucchini into bite-sized pieces. Put the greens in a bowl, dice the avocado and add it to the greens. Add the shrimp and vegetables from the grill and drizzle with the remaining vinaigrette.

AsparaZincgusto Soup

12 stalks Asparagus, trimmed
1 Avocado
5-6 large Tomatoes
1 cup fresh Parsley
3-5 Sun-dried Tomatoes
¼ cup dried Onion
4 cloves fresh Garlic
1 Red Bell Pepper
Bragg’s Amino’s, to taste
1-2 tsp. Herbes de Provence
2 tsp. Deliciously Dill
2 Lemons or Limes, cut in thin slices
Blend all ingredients (except lemon/lime) in a food processor or blender until smooth. Warm in skillet until just warmed, not cooked, or serve cold. Garnish with lemon or lime slices.

Quinoa Salad With Grapes & Roasted Cashews
Ingredients:
3 tablespoons raspberry vinegar
2 tablespoons cooking sherry
1/4 teaspoon sea salt
2 teaspoon fresh dill weed (1 teaspoon ground dried dill)
1 stalk of celery, sliced
1/2 cup red seedless grapes, sliced in half
2 cups cooked quinoa, cooled
1/3 cup roasted cashews
In one bowl, mix the ingredients in order except the cashews. Let sit at 45min – 1 hour. Add nuts before serving. Serves APPROX. 3-4

Spicy Crock Pot Lentils

Ingredients:

1 ½ cups dry lentils, rinsed and picked over
1 can chick peas, rinsed
1 onions, chopped
2 cloves garlic, minced
1 large canned tomatoes, with liquid
3 ½ cups low sodium vegetable broth
2 large carrots, sliced
1 bell pepper, chopped
½ teaspoon garam marsala
½ teaspoon cumin
¼ teaspoon cinnamon
¼ teaspoon paprika

Put everything in the pot with lentils and chick peas in first. Mix well. Turn crock pot on high for 3 hours or low for 6 hours. When the lentils are soft, use a braun hand mixer and pulse through the lentil mixture until chunky

Spicy Tofu or Chicken Wraps

• 4 tablespoons fresh lime juice (just use fresh)
• 1 tablespoon canola oil
1 tablespoon basil
• 8 ounces firm tofu, drained, patted dry, crumbled or 6 oz chicken
• 1/2 cup red onion, chopped
• 1/3 cup fresh cilantro, chopped, stems removed
• 1 clove garlic, minced 1 large zucchini diced
1 red pepper diced
1 green pepper diced
2 celery stalks diced
½ cup of diced carrots
• iceburg lettuce

Whisk 3 tablespoons lime juice and oil in a bowl. Add tofu/ chicken and veggies, let marinate 10 minutes. Put all ingredients in pan and sautee till veggies are cooked.
Roll up mixture in lettuce, serve with salsa.

Chunky Chili
• 2 med. onions, chopped
• 2 med. green peppers, chopped
• 2 ribs celery, sliced
• 3 carrots, thin sliced
• 3 cups dry kidney beans (soak overnight)
• 1 med. sliced zucchini
• 1 clove garlic, minced
• 1- 16 oz. crushed tomatoes
• 1- 15 oz. red kidney beans, drained
• 1- 8oz. tomato sauce
• 1 Tbls. chili powder
• 1 tsp. oregano
• 1 tsp. ground cumin
*Mix all together in a slow-cooker and leave all day.

Dinner ideas

Spaghetti Squash (side dish)
Serves 2
1 medium spaghetti squash
2 medium ripe vine tomatoes chopped
Juice of one small lemon
1 – 2 cloves of fresh garlic minced or chopped
1 Tbs. of olive oil
Fresh ground pepper
1/4 teaspoon of oregano
Directions:
Cut spaghetti squash in half (clean out seeds).
In a baking dish put spaghetti squash (facing down) in a 375 degree oven.

Bake for approximately 45 minutes or until done.
Let cool for about 5 minutes.

Using fork, scoop out the spaghetti squash into a bowl.
Add the remaining ingredients and toss. Eat warm or cold.

Baked Red Snapper with Tomato, Orange and Saffron

4 Plum tomatoes, chopped
1/4 c Finely chopped onion
1/4 c Orange juice
3 tb Dry white wine
1 lg Garlic clove, minced
1 ts Grated orange peel
pn Saffron threads
12 oz Red snapper fillet (3/4″ thick)
1 ts Olive oil
Preheat oven to 400øF. Combine first 7 ingredients in a 9″ square baking dish. Bake for 15 minutes. Top hot mixture with snapper. Brush snapper with oil. Season with salt and pepper. Cover and bake until fish is just cooked through, approximately 20 minutes. Serve.

Speedy Tostadas
Ingredients
• 2 cans of black beans, drained 1/2 teaspoon cumin
• 1/4 teaspoon cinnamon 1/4 teaspoon coriander
• 1/4 teaspoon garlic powder 10-12 corn tortillas
• lettuce, chopped tomato, chopped
• onion, chopped salsa
Directions:
Preheat oven to 350.
Lightly oil a skillet. Heat on low/med. Add spices to heated skillet and stir for about a minute.
Add beans Simmer beans and mash occasionally with a potato masher.
Place tortillas in heated oven (I put them directly on the oven racks). Heat until crisp (about 10 minutes, but check them).
When beans look like a good spreadable consistency, turn off the heat and cover until ready to use.
Assemble tostadas according to taste. First, spread tortillas with beans. Then add lettuce, tomatoes, onion and salsa.
This is a nice change from burritos and kids seem love to help assemble!
Serves: 4
Preparation time: 15 minutes

Greek Green Beans

INGREDIENTS
1 kg green beans, 300 ml water, 1 onion, thinly sliced, 200 ml olive oil, 3 tablespoons finely chopped parsley, 500 gr. tomatoes, thinly sticed, salt

METHOD
Clean the beans by cutting the stringy edges all around with a sharp knife, rinse and drain them. Sautee the onion in the olive oil in a saucepan, add the tomatoes and the beans and sautee together for a few minutes. Add the water (the sauce should cover the beans) and bring to a boil. Add the parsley and the salt and stir. Cover and cook slowly for approximately 45 minutes. They should have a thick, oily sauce at the end. If you want to boost the dish up you can add 2 medium potatoes or 4 carrots, sliced thinly.

Greek Chicken in Lemon Sauce – (Kotopoulo Lemonato)

INGREDIENTS
1 chicken, about 1.5 kg, jointed
1 stick celery with leaves, rinsed, trimmed and thinly sliced
4 tablespoons olive oil
salt and black pepper
some sprigs fresh basil, or 0.5 teaspoon dried basil
1 small onion, finely sliced
juice of 2 lemons
3 carrots, sliced
300 ml hot water
Serves 4 persons!
METHOD
Rinse and dry the chicken pieces. Put the olive oil in a wide saucepan and, when fairly hot but not brown, season the chicken pieces and sautee them gently on both sides. They should not get brown. Remove them to a plate. Put the onion in the same saucepan and sautee until it becomes transparent. Add all the vegetables and the basil and sautee for a few more minutes, until they are all coated in oil. Add the chicken pieces on top of the vegetables and pour the lemon juice all over. It is best to start with one lemon and adjust to taste before you add any more. When the steam from the lemon has subsided add the water and more seasoning, then cover and cook slowly for approximately 45 minutes to 1 hour.

GREEK POTATOES
INGREDIENTS
Serves 4-6 persons
• 1,5 kg potatoes
• 1/2 cup olive oil
• lemon juice
• oragano
• salt
• pepper
METHOD
Wash and peel the potatoes. Chop them in small pieces and dredge them with salt, pepper and oregano. Spread them in a baking pan, pour olive oil and lemon juice and bake in medium temparature (180 C) for an hour.

SWEET POTATO SHEPHERDS PIE

Ingredients:
1 tsp virgin olive oil
1 garlic clove, peeled and crushed
1 onion, peeled and sliced
2 sticks celery, washed and sliced
1 small butternut squash, peeled, halved, de-seeded and cut into small pieces
450ml vegetable stock (made with 1 vegetable cube or your own stock)
420g can ‘no added salt’ red kidney beans, rinsed in a colander under cold running water and drained
4 tomatoes washed and sliced in half
2 red or yellow peppers, washed, de-seeded and sliced
2 medium zuccini, sliced
2tbsp finely chopped fresh parsley
3 carrots washed and chopped into small pieces
4 sweet potatoes, steamed for 15 mins until soft, then mashed.
Method:
Heat a little water and the olive oil in a large saucepan. Add the garlic, onion celery and then simmer for approx 3 mins. Add the squash and heat for a further 3 mins, stirring. At this point you can also add in the optional vegetables (carrots) if you have chosen to use them. Pour in the stock and bring to a boil over a medium heat. Simmer gently for ten mins, stirring occasionally. Add the kidney beans, peppers, tomatoes, and zuccini. Simmer for a further 5 mins until the squash is just tender. Stir in the parsley.
Transfer into baking dish/pan, add the sweet potato mash as a topping and bake for 15 mins at 200°c / 400of / gas 6. Just enough to set.

Broccoli with Orange Peel and Walnuts (side Dish)

Ingredients (use vegan versions):
v 2 cups broccoli pieces (bite size)
v 1 orange; remove peel in one inch strips with a veg. peeler. Remove any white pith with a
v sharp knife
v 1 tablespoon veg. oil
v 1/4 – 1/2 cup walnuts (or pecans)
v 1/4 – 1/2 tablespoon finely minced fresh ginger
v 2 tablespoon reduced sodium soy sauce
v juice of the orange from which the peel was removed
v 1/2 tablespoon lemon pepper

Directions:
Heat oil over medium heat in a 12 inch non-stick skillet. Add orange peel and nuts. Saute until peel just begins to turn golden on edges. DO NOT BURN! This will take only two to three minutes. Add broccoli and saute five minutes. While cooking broccoli, sprinkle mixture with the orange juice. After about four minutes, add soy sauce and lemon pepper. Stir well and serve either hot, warm, or chilled.
Serves: 2 – 3.
Preparation time: 20 mins

Chicken with Asparagus and Roasted Red Peppers Recipe
Ingredients
1/2 cup chicken broth
1 lb chicken breast
1/2 lb asparagus
7 oz roasted red peppers, drained and chopped
1 clove garlic
1/2 cup chopped tomato
2 tsp balsamic vinegar
1/2 cup chopped onion
Directions
Brown chicken large skillet w/chopped onions.Once browned, add broth and cook (appx 15 mins) until chicken is almost cooked through. Add asparagus, red peppers, and garlic. Continue cooking 10 minutes, until chicken is done and asparagus is tender. Place tomatoes in skillet during last two minutes of cooking. Sprinkle with vinegar.

Garlic Baked Chicken
Ingredients
3 to 4 pound whole roasting chicken
salt and pepper
40 cloves garlic, peeled
2 tablespoons of olive oil
½ cup chicken stock

Sprinkle the inside of the chicken with salt and pepper. Stuff garlic cloves into the cavity. Tie legs together. Tuck wing tips behind chicken’s back.
Place chicken, breast side up, on a greased wire rack in a roasting pan. Brush chicken with oil. Pour stock into pan.
Roast chicken at 350° for 25 minutes per pound (1¼ to 1¾ hours for an average bird), basting often with juices and stock from the pan.
Transfer chicken to a serving platter. Discard string. Discard garlic.