Category: Healthy Recipes

Categories
Healthy Recipes

Gluten-Free Breadmaker Bread

Ingredients:
3/4 cups warm water
2 eggs, beaten
1/4 cup oil1 tsp lemon juice or vinegar
1 cup ea. white & brown rice flour
1/3 cup chick pea flour
1/3 cup tapioca flour
1/3 cup potato starch
1/4 cup granulated sugar
1 tbs xanthan gum
1 1/2 tsp salt
1 tbs quick rise or bread machine yeast

Directions:
Take baking pan out of machine and fill with hot water. In large bowl combine flours, potato starch, sugar, xanthan gum & salt. Stir well with fork. In smaller bowl mix eggs, oil and lemon juice or vinegar. Add warm water and stir. Drain baking pan. Pour into baking pan
everything from small bowl. Add flour mixture on top… don’t mix. Add yeast. Insert pan into machine. Select rapid bake setting. When done, remove from machine and let cool on rack. If made in the morning, slice after supper. These bread slices won’t stick together when frozen.

Yield: 1 loaf

From the kitchen of: Sandra Sawyer

Categories
Healthy Recipes

Chicken & Turkey Reubens

Ingredients:

1/4 cup nonfat salad dressing of your taste
8 slices dark rye or pumpernickel bread

(Notice: Most so-called rye breads are simply wheat breads that contain some rye grains. Real rye can be found at natural and health orientated stores such as Whole Foods.)
8 ounces thinly sliced low-fat, low-sodium cooked turkey or chicken
1/2 cup sauerkraut, rinsed and well drained
4 slices low-fat Swiss cheese or Goat’s milk cheese (1-1/2 ounces)
1 teaspoons Olive oil

Instructions:

Spread salad dressing on 4 slices of bread. Top remaining 4 slices with meat of choice, sauerkraut and cheese. Top with dressing spread bread slices, dressing side down. Spread skillet very lightly with olive oil. Cook over medium heat until toasted and cheese melts, turning once. Repeat with remaining sandwiches.

Categories
Healthy Recipes

Vegetable and Fish Chowder

The following chowder is a creamy fish soup – a comfort food without the usual fat – that achieves its rich body by puréeing both potatoes and (surprise!) squash.
Ingredients:1/2 to 1 Tbsp. Olive oil
1/2 cup finely chopped onion
2 medium stalks celery, diced
1-2 cloves garlic (or to taste), minced
4 cups reduced-fat (2% or less) milk
1 cup potatoes, peeled and diced
2 cups butternut squash, peeled and diced
1 bay leaf
1 lb. fish fillet cut in 3/4 inch pieces
1/2 tsp. dried thyme
1/2 tsp. dried marjoram
Himalayan Salt and freshly ground white pepper
Paprika for garnish

Instructions:

Mix ingredients together and simmer over a low heat until potatoes are  done.

In a heavy, deep pan, heat the oil over low-medium heat. Add the onion, celery and garlic into the olive oil and cook for about 5 minutes, stirring occasionally, until soft, translucent and pale gold. Add milk, potatoes, squash and bay leaf. Bring to a boil over high heat, then immediately reduce heat to a gentle simmer. Partially cover with a lid and simmer about 15 minutes, or until vegetables are tender but not falling apart.

With a slotted spoon, transfer potatoes and squash to a blender. Purée with a small amount of the soup liquid until completely smooth. Transfer back to the pan.

Add thyme, marjoram, salt and pepper. Add fish and simmer gently until seafood is just barely cooked through, being careful seafood does not overcook.

Remove from the heat. Check seasoning and add salt and pepper, if necessary. Remove the bay leaf and ladle chowder into individual bowls. Garnish with a light sprinkling of paprika.
Nutritional Information:

Makes 5 servings.

Per serving: 266 calories, 6 g. total fat (3 g. saturated fat), 28 g. carbohydrate, 25 g. protein, 4 g. dietary fiber, 190 mg. sodium.

Categories
Healthy Recipes

Chard Mashed Potatoes

2 ½ lb potatoes (wash well, but do not remove skins)
2-4 teaspoons Pink Himalayan Salt
1 large bunch Swiss chard
1 tablespoon extra virgin olive oil
1 garlic clove minced
½ to ¾ cup hot milk – (raw cows or goats milk if available.)
2 tablespoons butter – (or to taste) at room temperature
Freshly-grated Parmesan or goat’s milk cheese.

(Use only “organically” grown products that have not been produced using pesticides.)
(We recommend using only Pink Himalayan Salt , since it is an excellent source of trace minerals in addition to salt. Note: the pink color is because of the mineral content.)

Instructions:
1) Peel potatoes, leaving the skin on each. Cut potatoes into large chunks, and place them in medium pot with enough cold water to cover.

2) Add 2 teaspoon salt, and bring to a boil. Reduce heat slightly and boil until potatoes are tender, about 12 minutes. (Test tenderness with a tooth pick.)

3) Meanwhile, rinse chard well. Remove and discard stems and chop leaves coarsely.

4) In a large skillet, heat olive oil over medium heat and stir in chard and garlic. Cover pan, and cook, until wilted and tender, stirring occasionally, probably 3 to 4 minutes and then remove from heat.

5) When potatoes are tender, drain and transfer to a large mixing bowl and add milk and butter. Mash potatoes, leaving them slightly lumpy,

6) Add Pink Himalayan Salt and pepper to taste, stirring in chard.

7) Garnish with goat’s milk or Parmesan.

This recipe yields 5 to 6 servings.

Categories
Healthy Recipes

French Country Bean Soup

Using the dark green outer leaves from sweet Savoy cabbage, as Judy Rogers does at Zuni, will enhance the flavor, too. So would making a supply large enough to serve it several times, which concentrates the flavors of this country soup every time you reheat it.

Ingredients:

2 Tbsp. olive oil
1 carrot, cut in half-moons
1 rib celery, sliced
1 small onion, chopped in bite-size pieces
1 small leek, chopped in bite-size pieces
3 outer leaves Savoy cabbage, rolled and cut in 1/2” strips
4 cups fat-free, reduced sodium chicken broth
1 tsp. dried thyme
1 garlic clove, chopped
2 cups squash (e.g. butternut), peeled and diced
1 can (15 oz.) chickpeas or white beans, rinsed and drained
1 cup cooked chicken cut in bite-size pieces (optional)

Instructions:

Heat oil in medium Dutch oven or large, deep saucepan. Sauté carrot, celery, onion, leek, and cabbage until leaves are bright green and other vegetables start to soften, about 3 minutes. Add broth. Cover and simmer for 15 minutes.

Add thyme, garlic, squash and beans. Cover and simmer 15 minutes. Stir in chicken, if using. Ladle soup into deep bowls and serve accompanied by toasted slices of whole-grain French bread or other rustic bread. (This soup reheats well. It keeps up to 5 days, covered, in refrigerator.)
Nutritional Information:

Makes 8 servings (with chicken).

Per serving: 123 calories, 4 g. total fat (less than 1 g. saturated fat), 19 g. carbohydrate, 5 g. protein, 4 g. dietary fiber, 464 mg. sodium.

Categories
Healthy Recipes

Slow Roasted Cherry Tomato Brushetta

Ingredients:

3 pints cherry tomatoes
1 tablespoon extra-virgin olive oil3 cloves minced garlic
1 teaspoon salt
1 teaspoon freshly ground pepper
1 cup sliced fresh basil
1 tablespoon red-wine vinegar
14 slices baguette (preferably whole-wheat), toasted
Anchovy fillets, Kalamata olives or slices fresh basil for garnish

 

Instructions:

Preheat oven to 325 degrees.
Toss tomatoes with oil, garlic, salt and pepper. Place on baking sheet and roast until broken down, 45 to 55 minutes. When done, remove from oven and carefully squash any unbroken tomatoes with the back of a spoon.

Combine the roasted tomatoes with basil and vinegar.

Top baguette slices with the roasted tomato mixture. Garnish with anchovy fillets, Kalamata olives or sliced fresh basil.

Makes 14 servings.

Per serving:
69 calories
3g protein
13g carbohydrates
1g fat
(0g saturated)
3g fiber
178mg sodium
13% calories from fat

Categories
Healthy Recipes

Creamy Cauliflower and Roasted Garlic Soup

You can prepare the roasted garlic up to 1 day before you cook this soup.

Ingredients:

1 medium head garlic, cloves unpeeled but papery outer skin removed
1/2 tsp. plus 2 tsp. extra virgin olive oil
2 medium leeks (about 1 1/3 cups), white part only, washed and sliced
1/2 -1 tsp. dried thyme
Salt, to taste
1/4 tsp. white pepper
1 lb. (about 3 1/2 cups) coarsely chopped fresh cauliflower
3 cups low fat, reduced sodium chicken broth
1 can (12 oz.) fat-free evaporated milk
4 Tbsp. freshly grated
Parmesan cheese

 

Instructions:

Preheat oven to 400 degrees. Cut off 1/2-inch slice from top of head of garlic. Place on sheet of foil. Drizzle 1/2 tsp. oil on top of garlic. Roast 45-55 minutes, or until cloves are soft. Let cool 5 minutes. Squeeze garlic from skin directly into small bowl. Mash with fork and set aside. In large nonstick saucepan, heat 2 tsp. oil over medium heat. Add leeks, thyme, salt and white pepper. Cook, stirring, 6-8 minutes, or until leeks are translucent, but not browned. Stir in roasted garlic. Cook 30 seconds. Add cauliflower, broth and milk. Over medium-high heat, bring to gentle boil. Reduce heat to medium-low and cook 8-10 minutes, or until cauliflower is tender. Let cool 5-10 minutes.

Using blender or food processor, puree half of cauliflower and 1 cup cooking liquid until smooth. Pour into medium bowl. Repeat process with remaining cauliflower and 1 cup liquid. Stir puree back into saucepan. Reheat, if necessary. Ladle soup into bowls and sprinkle each serving with 1 Tbsp. Parmesan cheese.

Nutritional Information:

Makes 6 servings.

Per serving: 114 calories, 3 g total fat (<1 g saturated fat), 15 g carbohydrates, 9 g protein, 2 g dietary fiber, 432 mg sodium.
Categories
Healthy Recipes

Chicken Ratatouille

Fat: 6.5 g
Carbohydrates: 19.2g
Calories: 253.3
Protein: 31.5g

Served over rice, this delicious dish is loaded with vegetables and skinless chicken breasts, making it a lower fat, lower salt one-dish meal. Ingredients:

1 tablespoon olive oil
4 medium chicken breast halves, skinned, and fat removed, boned, and cut into 1-inch pieces
2 zucchini, about 7″ long, unpeeled and thinly sliced
1 small eggplant, peeled and cut into 1″ cubes
1 medium onion, thinly sliced
1 medium green pepper, cut into 1″ pieces
1/2 lb. fresh mushrooms, sliced
1 can (16 oz.) whole tomatoes, cut up
1 clove garlic, minced
1 1/2 teaspoon dried basil, crushed
1 tablespoon fresh parsley, minced
black pepper to taste

Instructions:

1. Heat oil in large nonstick skillet. Add chicken and saute about 3 minutes, or until lightly browned.

2. Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook about 15 minutes, stirring occasionally.

3. Add tomatoes, garlic, basil, parsley, and pepper; stir and continue cooking about 5 minutes, or until chicken is tender and cooked through.

Categories
Healthy Recipes

Salad Pizza

It’s no secret: Americans have a love affair with pizza. But conventional toppings like pepperoni, sausage and extra cheese aren’t doing your waistline (or your arteries) any favors. Step outside the box and try topping a whole-wheat pizza crust with a cool, crisp salad. You’ll enjoy the crunch of a traditional pie and benefit from the added fiber, nutrients and phyto-chemicals.
Ingredients:
1 medium bunch (about 2 cups) arugula or other leafy greens, rinsed, drained and finely chopped
1 large tomato, seeded and chopped
1 small red onion, finely diced
1 small red bell pepper, cut into thin strips
1 small yellow bell pepper, cut into thin strips
2 tsp. extra virgin olive oil
2 tsp. red wine vinegar
Whole-wheat pizza dough, or pre-baked whole-wheat pizza shell, roughly 12-inches in diameter (for example, whole-wheat Boboli)
Dash of Garlic powder (optional)
Dash of Oregano (optional)
3/4 cup low-sodium pizza sauce
1/4 cup grated reduced-fat Parmesan cheese

Preheat the oven to 425 degrees.

Instructions:
Place the greens in a mixing bowl. Add the tomato, onion and peppers. Meanwhile, in a small bowl mix the oil and vinegar. Add the dressing to the salad, and toss it with a fork. Set it aside.

If you are using fresh dough, roll it out and let it rise according to the package directions. For some added flavor, consider sprinkling the dough with garlic powder and oregano before baking. Top the dough or pre-made pizza crust with the pizza sauce, leaving a 1/2-inch border. Bake the dough for 8 minutes or until the crust is crisp. If you choose to use a pre-made pizza shell, bake it according to package directions.
Remove the crust from the oven and, while the pizza crust is still hot, cover it with the salad greens. Lightly sprinkle the top with the grated Parmesan cheese.

Cut the pizza into individual servings and serve immediately. Makes 4 servings.

Per serving: 280 calories, 8 g total fat (3 g saturated fat), 46 g carbohydrate, 12 g protein,
7 g dietary fiber, 500 mg sodium.

Categories
Healthy Recipes

Ben’s Tex-Italian Pasta

Ingredients:

4-6 dry ounces of angel hair pasta
½-1 pound of lean ground chuck roast

1 large fresh tomatoes or ½ can stewed
1 sprig of cilantro
½-1 jalapeno pepper (depending if you want spicy or hot)
½ baby carrot
1 small onion (1” diameter or so)
1 tablespoon of celery
Italian seasoning
1 pinch of dill
Himalayan salt or sea salt
1 tablespoon olive oil or butter
(1 pound of meat will serve four, ½ lb. will serve two.)

Directions:

1) Put olive oil or butter in cooking pan and add ½ – 1 lb. of lean ground meat.
2) Start boiling a quart or so of water for your angel hair pasta.
3) As the meat is cooking on low heat, chop your cilantro, jalapeno, onion, carrot, and celery and add these to the simmering meat.
4) Add a pinch of dill and Himalayan or sea salt to taste.
5) Cook on medium heat until the meat is no longer red and then add the fresh chopped or stewed tomatoes.
6) Cover the pan with a glass cover (for better viewing) and cook on a low simmer for about ½ hour.
7) Add your pasta (4-6 oz. dry) to the boiling water, holding it in your hand until it ‘wilts’ into the water. (You may want to follow the pasta directions for your particular brand.)
8) Pour Tex-Italian meat sauce on angel hair pasta and enjoy.