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Some Healthy Recipes to Share
What Eating Healthy Means Preparing Unique Foods Some Healthy Recipes to Share:
Broccoli and Cauliflower Salad
Creamy Asparagus and Mushroom Risotto
Loaded Parsnip Mashed Potatoes
Roasted Beef Root with Sauteed Greens
Serves 4 | Source All Recipes
what you need
1/2cup carrots cut into strips
2 cups green beans (tips cut off)
¼ cup chopped radishes
¼ cup chopped onions
Dressing:
1 tablespoon lemon juice
1 1/2 teaspoons olive oil
½ teaspoon sugar
½ teaspoon Dijon mustard
¼ teaspoon minced garlic
1/8 teaspoon salt
1/8 teaspoon ground cumin
1 ½ teaspoon sesame seed, toasted
make it
In a small saucepan, cook carrots in a small amount of boiling water for 4 minutes.
Add the beans; cook 4 – 5 minutes until crisp-tender.
Drain and chill in ice water.
Drain and pat dry; place in large bowl.
Add radishes and onion.
In a small bowl whisk together the dressing ingredients.
Pour over bean mixture; toss to coat.
Cover and refrigerate.
Just before serving, sprinkle with sesame seeds.
Serves 4 | Source All Recipes
what you need
11/2 pounds beets
2 cups shredded beet greens
1 large orange
2 apples, peeled, cored and sliced
1 tablespoon olive oil
1 tablespoon raspberry vinegar
1/2 teaspoon sugar
1/4 teaspoon salt
1 clove garlic, minced
2 tablespoons unsalted sunflower seeds, toasted (optional)
make it
Wash and dry beet roots and greens. Shred greens to measure 2 cups and set aside.
Place beets in a sauce pan with enough water to cover. Bring to a boil, cover, reduce heat and simmer for 20 minutes or until tender. Drain and allow to cool.
Trim and peel off skins; cut into 8 wedges.
Peel and section the orange. In a bowl, combine orange sections, beets and apples. Whisk together olive oil, vinegar (may replace with white vinegar and a little bit of raspberry jam), sugar, salt and garlic. Pour over beet mixture and toss well.
Arrange 1/2 cup beet greens (or any other type of salad greens) on 4 salad plates. Top with beet mixture, sprinkle with sunflower seeds and serve.
Broccoli and Cauliflower Salad
Source Cooks
what you need
1 head cauliflower
1 bunch broccoli
1/2 cup chopped celery
1 medium onion, chopped
1 1/2 cups frozen peas, unthawed
1 cup salad dressing
1 cup sour cream or mayonnaise or yogurt
1/3 cup sugar
1 teaspoon pepper
1 teaspoon garlic salt
1 teaspoon seasoning salt
make it
Wash and then cut broccoli and cauliflower into bite sized pieces.
Mix all the vegetables together.
Combine dressings and spices and add to the vegetables. Toss until all are coated.
Salad can be made several days before needed.
Keep refrigerated.
Serves 4 | Source Homemade Soup Recipes
what you need
1 medium onion, chopped finely
1 small carrot, chopped finely
Splash of olive oil
3 tablespoons butter
3 tablespoons flour
2 cups milk, room temperature
1/2 pound chopped broccoli
2 cups chicken stock
1/2 pound cheddar cheese, grated
Salt and pepper to taste
make it
Heat olive oil in soup pot on medium low heat. Add onion, carrot and salt. Saute until onions and carrots are soft.
In a separate pot, melt butter on medium low heat. Add flour a bit at a time. Mix well to prevent lumps. Cook flour and butter mixture for about 2 minutes. Remove from heat.
Slowly add milk to flour and butter, mixing thoroughly as you go to remove lumps. When all the milk is added, return it to the heat and gently warm it up.
When the milk, butter and flour mixture (white sauce) is hot, begin to add the cheese a bit at a time. Allow it to melt in before adding more.
When the onions and carrots are done cooking in the soup pot, add chicken stock and broccoli. Turn up the heat to medium high.
Slowly add the cheese sauce to the soup, mixing thoroughly as you do to avoid lumps. Add pepper, and more salt if necessary.
tips n' variations
To add variety, add a dash of white wine or beer to the soup. You can try other kinds of cheeses as well.
Serves 4 | Source Fresh For Kids
make it
Thinly shred 1/2 small cabbage.
Mix with 2 tablespoons chopped green onions or shallots, 1 cup self-rising flour, 1 can (310 g) creamed corn, 2 lightly beaten eggs and 1/2 cup milk.
Stand 10 minutes.
Pan-fry fritters in butter or oil until golden on each side.
Serve hot topped with cream cheese and chopped chives.
Creamy Asparagus and Mushroom Risotto
Serves 4
what you need
1 pound asparagus
1 tablespoon olive oil
1 onion, chopped
1 clove garlic, minced
4 cups mushrooms, sliced
1 cup short grain rice
2 cups chicken stock
1/2 teaspoon dried tarragon
1/2 teaspoon dried basil
1 can 2% evaporated milk
1/2 cup freshly grated parmesan cheese
1/4 cup chopped parsley
1/4 teaspoon black pepper
make it
Break off and discard tough ends from asparagus. Cut into 1 1/2 inch diagonal pieces.
In a large pot of boiling water, cook asparagus uncovered for 3-5 minutes or until tender-crisp. Drain and rinse under cold water. Set aside.
In a heavy saucepan, heat oil over medium-high heat. Add onion, garlic and mushrooms; cover and cook for about 5 minutes or until onions are softened.
Stir in rice, chicken stock, tarragon, basil and milk; cook, stirring, until mixture boils. Reduce heat to low; cover and cook for 10 minutes, stirring frequently. Uncover and cook, stirring for 5-10 minutes longer or until thick and creamy.
Stir in parmesan cheese, parsley, pepper and reserved asparagus.
Serve immediately.
Serves 4 | Source All Recipes
what you need
4 ears sweet corn, in husks
¼ cup butter, softened
2 tablespoons minced fresh parsley
¼ cup grated Parmesan cheese
make it
Carefully peel back husks from corn to within 1 inch of the bottom; remove the silk threads.
Combine the butter and parsley and spread over the corn.
Rewrap the corn in the husks and secure with string. Soak in cold water for 20 minutes.
Remove from water and grill covered, over medium heat for 20 to 25 minutes or until tender, turning often.
Remove husks and serve with Parmesan cheese.
Serves 2-4 | Source Simply Recipes
what you need
8 Roma tomatoes, cut in half lengthwise
olive oil
Kosher salt
freshly ground pepper
4 basil leaves, thinly
grill basket or grate helpful
make it
Preheat grill on high heat.
Season the cut side of tomatoes with salt and pepper.
Brush the cut side with olive oil.
Also brush the grill grate or grill pan with olive oil.
Place the tomatoes, cut side down.
Cover and cook for 4 minutes (Check after 2 minutes).
Use a metal spatula to lift the tomatoes off the grill for serving.
Drizzle with more olive oil, salt and pepper before serving.
Sprinkle with basil leaves.
Grilled veggie sandwiches have become very popular in restaurants. Try it at home with a variety of ingredients. Use your imagination. Just about any type of vegetable can be added to this sandwich.
what you need
¼ cup mayonnaise
3 cloves of garlic, minced
1 tablespoon lemon juice
1/8 cup olive oil
1 cup sliced red pepper
1 small zucchini, sliced
1 red onion, sliced
1 cucumber sliced
2 (4 X 6 inch) focaccia bread pieces, split horizontally.
½ cup crumbled feta cheese
make it
In a bowl, mix together the mayonnaise, garlic and lemon juice. Set aside.
Preheat grill for high heat.
Brush grate and vegetables (both sides) with oil.
Place peppers and zucchini closest to the middle of the grill.
Set onion and cucumber around them.
Cook for about 3 minutes, turn and cook for another 3 minutes.
Remove from grill.
Spread some of the mayonnaise mixture on the bread and sprinkle with the cheese.
Place on the grill, cheese side up and cover with lid for 2 to 3 minutes to warm bread and melt cheese.
Remove from grill and layer with vegetables.
Serve as open-faced or closed sandwich (Focaccia Bread: a flat, oven-baked Italian bread)
Loaded Parsnip Mashed Potatoes
Serves 8-10 | Source Home Cooking
what you need
6 small potatoes, peeled and quartered
1/2 cup milk
3 medium parsnips, peeled, cut into 2-inch lengths
3 tablespoons butter
1 cup shredded cheddar cheese
2 tablespoons chives
4 slices bacon, cooked crisp and crumbled
salt and pepper to taste
make it
Place potatoes and parsnips in a large pot. Cover with salted water and cook until fork tender. Drain.
Return pot to the stove and add milk and butter. Stir until butter is melted.
Return hot drained potatoes and parsnips to the pot and mash leaving some small chunks for texture.
Stir in Cheddar cheese, bacon and chives, Taste and season with salt and pepper.
Gently reheat over low heat if necessary.
tips n' variations
Parsnips can be easily served by peeling, slicing and frying in butter until brown, or they can be mixed with other foods to add a bit of a nutty flavour.
Anyone can make an interesting salad by just using a bit of imagination and a variety of ingredients - many of which are in this months Food Box. The idea is to start with the greens, pick ingredients out of the different categories and mix them together. Top with the salad dressing of your choice.
what you need
Greens: romaine, lettuce, salad greens
Fruits & Vegetables: asparagus, snap peas, green beans, onions, radishes, bell pepper, corn, zucchini, carrots, avocado, tomatoes, broccoli, apple, orange pieces, strawberries, pears, mushrooms, cucumber...
Cheese: cheddar, feta, goat, parmesan...
Meat & Protein: shrimp, ground beef, roasted chicken, hard boiled egg
Crunch: crushed tortilla chips, sunflower or pumpkin seeds, nuts like almonds and walnuts
Roasted Beet Root with Sautéed Greens
Serves 6 | Source Food Network
what you need
3 large beets, scrubbed clean
Olive oil
Butter
Salt and pepper
make it
Heat oven to 425F.
Chop off tops of beets leaving 1 inch of green.
Set aside greens.
Remove tail-like end.
Cut each beet into 8 sections and put on baking sheet.
Drizzle with olive oil and toss well to coat.
Dot with butter and season with salt and pepper.
Roast until they are soft (about 1 hour).
Just before the beet root is done, heat more olive oil in a saute pan.
Chop the green beet tops along with the red stems and saute until tender (5 minutes).
Season with salt and pepper.
Serve with roasted beets.
Serves 4-6 | Source Homemade Soup Recipes
what you need
1 – 1 1/2 dozen creamer potatoes
1/2 cup vegetable oil
½ teaspoon sea salt
3 cloves garlic, minced
1 teaspoon crushed rosemary
make it
Preheat oven to 350F.
Prick creamers all over with fork.
Place in large freezer bag.
Add all the other ingredients.
Seal and shake until the potatoes are completely coated.
Pour potatoes onto a large baking sheet.
Roast in oven for 15 to 20 minutes.
When the fork slides gently into potatoes with little effort, your roasted potatoes are done.
Serves 4 | Source Fresh For Kids
make it
Fry in a bit of butter or oil, 3 slices of chopped bacon, 1 sliced onion and 1 diced apples (with skin on).
Add 1/2 cup celery and 1/2 small cabbage, thinly sliced and saute 4 to 6 minutes, until tender.
Stir in 1 tablespoon caraway seeds and serve.
Serves 4 | Source Southern Food
what you need
2 cups cubed apples (about 2 apples)
1 cup chopped celery
1/2 cup mayonnaise
1/3 cup coarsely chopped walnuts
Mixed salad greens or lettuce
make it
Toss the apples, celery, mayonnaise and walnuts together in a serving bowl.
Serve Waldorf salad on mixed greens.
tips n' variations
Apples can be peeled or leave the skin on.
Replace the 1/2 cup mayonnaise with 1/4 cup mayonnaise and 1/4 whipped topping.
Add 1/2 cup raisins and some orange sections cut in half.
Serves 4 | Source Fresh For Kids
make it
Thinly slice 1/2 cabbage and add to 2 cups diced raw onions, carrots and celery.
Cover with chicken stock and simmer 10 to 12 minutes with lid on.
Serve with a spoonful of sour cream sprinkled with Parmesan cheese and chopped parsley.
Other vegetables can be added for variety.
Tomato, Cucumber and Onion Salad
Serves 6 | Source All Recipes
what you need
2 large cucumbers, halved lengthwise, seeds removed and sliced
1/3 cup red wine vinegar
1 tablespoon white sugar
1 teaspoon salt
3 large tomatoes, coarsely chopped
2/3 cup coarsely chopped onion
½ cup chopped fresh mint leaves
3 tablespoons olive oil
Salt and pepper to taste
make it
In a large bowl, toss together the cucumbers, vinegar, sugar and salt.
Let stand at room temperature for 1 hour, stirring occasionally.
Add tomatoes, onion, mint and oil and toss to blend.
Season to taste with salt and pepper.
24 Squares | Source All Recipes
what you need
½ cup vegetable oil
1 1/2 cups white sugar
2 teaspoons vanilla
2 cups all-purpose flour
½ cup unsweetened cocoa powder
1 1/2 teaspoons baking soda
1 teaspoon salt
2 cups shredded zucchini
½ cup chopped walnuts
Icing:
6 tablespoons unsweetened cocoa powder
¼ cup butter
2 cups confectioners’ sugar (icing sugar)
¼ cup milk
1/2 teaspoon vanilla
make it
Preheat oven to 350F. Grease and flour a 9 X 13 inch baking pan.
In a large bowl, mix together the oil, sugar, 2 teaspoons vanilla until well blended.
Combine the flour, 1/4 cup cocoa, baking soda and salt; stir into the sugar mixture.
Add the zucchini and walnuts.
Mix well and spread evenly into the prepared pan.
Bake for 25 to 30 minutes, until brownies spring back when gently touched.
To make the frosting, melt together the 6 tablespoons cocoa and butter; set aside to cool.
In a medium bowl, blend together the confectioners’ sugar, milk and 1/2 teaspoon vanilla.
Stir in the cocoa mixture.
Spread over cooled brownies before cutting into 24 squares.
