Posts Tagged ‘Healthy Recipes’

Monday’s Healty Recipe: Zucchini Linguine

Monday, June 28th, 2010

Ingredients

  • 1 (8 ounce) package linguine pasta
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 3 zucchini, shredded
  • 1/4 cup shredded organic cheddar cheese
  • 1/4 cup plain nonfat natural yogurt
  • salt and pepper to taste

Directions

  1. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.
  2. Meanwhile, heat oil in a large skillet over medium heat. Saute garlic until it starts to brown. Stir in a handful of grated zucchini; cook for 1 minute and then add the rest of the zucchini. Cook for 3 minutes.
  3. Toss pasta with zucchini, cheese and yogurt. Season with salt and pepper. Mix well and serve.

Nutritional Information open nutritional information

Amount Per Serving  Calories: 290 | Total Fat: 7.2g | Cholesterol: 8mg

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Carrot Cake Pancakes

Monday, June 7th, 2010
carrots[Note:  Check out the organic carrots Mimi grew in the Woodway Wellness Garden!]
2 cups of pancake batter from your favorite recipe or a mix

¾ cup grated organic carrots
½-cup applesauce
1-teaspoon cinnamon
1 -tablespoon grated fresh ginger or ½ tsp ground ginger

Mix all ingredients well and cook as you would regular pancakes. These are wonderful for breakfast with maple syrup, fresh fruit, or yogurt!

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Monday’s healty recipe: Spring rolls

Monday, May 17th, 2010

 Start with round rice paper, which are large, thin, flat noodle disks found in Asian food markets (and increasingly at food cooperatives and other grocery stores). They’ll turn soft and pliable when immersed in piping hot water. Pile on slivers of vegetables, skinny rice noodles, fresh herbs, and strips of cooked chicken, pork or eggs. Roll them up into hand-held cylinders and serve them with bottled plum sauce or Sweet and Spicy Dipping Sauce.

Ingredients

  • 8 inches round rice papers
  • lettuce (or tender spinach leaves )
  • Bean sprouts (or thinly sliced radishes)
  • cucumber, Peeled, seeded and slivered (or zucchini)
  • rice noodles, Cooked (or vermicelli)
  • whole cilantro (or mint or basil leaves, or use all three)
  • Organic Prairie Ground Pork , cooked, drained and cooled (or Chicken, or strips of a plain Organic Valley Egg omelet)
  • Sweet and Spicy Dipping Sauce (or bottled plum sauce)

Directions

1. Bring a teapot of water to boil. Pour some into a pie pan or wide, heatproof bowl. For each spring roll: Dip 1 sheet of rice paper into the hot water–the dough will quickly become pliable. Remove, let excess water drip off and place on large plate. Soak another sheet and partially overlap it onto the first.

2. Layer the following near the bottom border: 2-3 small lettuce or spinach leaves; a few bean sprouts or radish slices; some cucumber or zucchini slivers; some noodles; 4-5 leaves of herbs; and 1- 2 tablespoons meat or egg. (Vary ingredients and their amounts as desired.)

3. Starting at the bottom edge, roll the assembly up over the filling, then fold the side edges up and over the filling and tightly roll up the spring roll the rest of the way. Reheat the water, or add additional hot water to your supply as needed while assembling the rest of the rolls. Serve at room temperature or chilled, with either or both sauces.

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Monday’s Healthy Recipe: Barley & Mushroom Soup

Tuesday, May 4th, 2010

Ingredients

1/2 cup organic pearled barley, rinsed
15 ounces Eden Organic Garbanzo Beans, drained
.88 ounces Eden Whole Shiitake Mushrooms, 1 package
5 cups water, including reserved shiitake soaking water
2 cloves garlic, minced
1 teaspoon crushed bay leaves
    or 2 whole bay leaves
1/2 cup onion, diced
1/4 cup celery, diced
1/4 cup carrots, diced
1/2 cup green peas, fresh or frozen
2 Tablespoons Eden Shoyu Soy Sauce, or to taste
1/4 teaspoon freshly ground black pepper, or to taste
2 Tablespoons scallions, finely sliced
Soak shiitake in 2 cups hot water for 20 minutes, remove stems, discard stems and slice the caps. Reserve soaking water. Place the barley, chickpeas, water, shiitake soaking water, onions, shiitake, bay leaf, and garlic in a soup pot. Cover and bring to a boil. Simmer for 20 minutes. Add all remaining ingredients except the scallions. Cover and simmer another 10 minutes. Remove whole bay leaves, if not using crushed and discard. Serve and garnish with scallions.

Nutritional Info

Per serving: 161 Calories, 1g Fat (6% calories from fat), 8g Protein, 30g Carbohydrate, 8g Fiber, 0mg Cholesterol, 357mg Sodium

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Monday’s Healthy Recipe: Chilled Summer Soba

Monday, April 5th, 2010

Ingredients

8.8 ounces Eden Traditional Soba
    or any Eden Traditional or Organic Soba
1 cup fresh daikon radish, finely grated
2 sheets Eden Sushi Nori, cut into 2 inch long thin strips
3 Tablespoons Eden Bonito Flakes, crumbled, optional
1/4 cup scallions, finely sliced
1 cup water
2 teaspoons Eden Shoyu Soy Sauce, or to taste
1/2 teaspoon Eden Wasabi Powder (Japanese Mustard)
.88 ounces Eden Whole Shiitake Mushrooms, 1 package
1/4 piece Eden Kombu, 2 inches long

(Add All Eden Ingredients to Shopping Cart)

Directions

Place water, shiitake and kombu in a sauce pan. Cover and bring to a boil. Remove kombu after 4 minutes and set aside for later use. Cover and simmer shiitake another 5 minutes. Remove shiitake, discard stems and slice caps. Set aside. Add the shoyu to the liquid and simmer, without boiling for 2 to 3 minutes. Turn off flame and stir in the wasabi powder. Place the broth in a bowl and refrigerate until chilled or place in the freezer to chill, about 1 hour.

Cook the soba as package directs. Rinse under cold water and drain. Place the soba in individual serving bowls. Garnish each bowl with equal portions of daikon radish, sliced shiitake, scallions, nori strips and bonito flakes. Sprinkle several drops of shoyu over the daikon in each bowl. Sprinkle with Eden Shake, if desired.

Pour the chilled dip sauce into 4 small dipping bowls. Dip the noodles into the sauce when eating.

Nutritional Info

Per serving: 216 Calories, 2g Fat (6% calories from fat), 10g Protein, 42g Carbohydrate, 5g Fiber, 0mg Cholesterol, 683mg Sodium

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Monday’s healthy recipe: Feta & Watermelon Salad

Monday, March 15th, 2010

Ingredients

  • 6-7 cups chopped romaine lettuce
  • 3 cups seeded, cubed watermelon
  • 1⁄2 cup thinly sliced red onion
  • 1⁄2 cup crumbled Organic Valley Feta
  • 1⁄4 cup pureed watermelon
  • 2 tablespoons finely sliced fresh basil
  • 2 tablespoons red wine vinegar
  • 2 tablespoons olive oil
  • salt and freshly ground black pepper to taste

Directions

1. Place salad greens in a large, bright-colored salad bowl. Arrange watermelon cubes, red onions and feta in three piles over the greens; keep chilled until ready to serve.

2. For dressing, mix pureed watermelon, basil, vinegar, olive oil, salt and pepper. Just before serving, toss salad with dressing.

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Monday’s Healthy Recipe: Baked Onions

Monday, March 1st, 2010

Simple yet savory, these onions will surprise you with their flavor and tenderness.

Four medium organic onions, unpeeled
¼ cup melted butter
Salt and pepper to taste

These are prepared almost exactly like baked potatoes. Wrap onions in aluminum foil and place in a 350-degree oven. Bake until a knife will penetrate the onion. Remove skins and add butter, salt, and pepper. Serve hot.

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Dr. Smedstad’s Fast & Healthy Pumpkin Pie

Wednesday, November 18th, 2009

1  Can of organic Pumpkin Pie mix (15 oz)
3/4  Cup evaporated milk
2   Organic eggs, slightly beaten
1  Deep dish 9″ pie shell- (Gluten Free)
1 tsp Cinnamin
1/2 tsp Nutmeg
1 Tbsp Vanilla

“Rice Whip”-  for that delicious “no dairy” whip cream flavor on top!

Empty pumpkin into a mixing bowl and stir in milk, spices and eggs.  Pour into pie shell.  Bake at 425° for 15 min., then reduce temperature to 365° for an additional 35-40 minutes.  Thoroughly cool pie before serving.  Serves 6-8.

Enjoy…..

* Please continue to look for updated, healthier versions of this Pie throughout “the Holiday season”.

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Monday’s Healthy Recipe

Monday, September 28th, 2009

Tofu Greek Salad

Tofu boosts the protein in this Greek salad, making it substantial enough for a whole meal. But this dish would also be a perfect addition to a mezze, a Middle Eastern meal of “small dishes”; serve it with warmed, whole-wheat pitas, store-bought hummus, stuffed grape leaves, tzatziki (cucumber sauce) and your favorite olives.

2 servings, about 1 cup each

Active Time: 30 minutes

Total Time: 30 minutes

Nutrition Profile

Ingredients

  • 3 tablespoons crumbled feta cheese
  • 2 tablespoons chopped red onion, or scallion
  • 6 Kalamata olives, (see Tip), pitted and chopped
  • 1 1/2 tablespoons lemon juice
  • 1 1/2 teaspoons extra-virgin olive oil
  • 3/4 teaspoon dried oregano
  • 1/2 cup drained and crumbled firm tofu
  • 1/8 teaspoon salt
  • 1/8 teaspoon freshly ground pepper
  • 1 small tomato, coarsely chopped
  • 1/2 small cucumber, coarsely chopped
  • 1 tablespoon chopped fresh parsley

Preparation

  1. Combine feta, onion (or scallion), olives, lemon juice, oil and oregano in a medium bowl. Add tofu and mash with a fork. Season with salt and pepper. Cover and refrigerate for 10 minutes.
  2. Add tomato, cucumber and parsley to the tofu mixture and stir to combine.

Nutrition

Per serving: 164 calories; 12 g fat (3 g sat, 6 g mono); 13 mg cholesterol; 8 g carbohydrates; 8 g protein; 2 g fiber; 499 mg sodium; 296 mg potassium.

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 1 medium-fat meat, 1 1/2 fat

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Monday’s Healthy Recipe

Monday, June 8th, 2009

This 30-minute salad is loaded with fresh ingredients and tossed with an incredible homemade dressing.

Yield

4 servings (serving size: about 1 3/4 cups)

Ingredients

Chicken, Red Potato & Green Bean Salad

Dressing:

  • 1/3  cup  coarsely chopped fresh parsley
  • 3  tablespoons  red wine vinegar
  • 1  tablespoon  fresh lemon juice
  • 1  tablespoon  whole-grain Dijon mustard
  • 1  tablespoon  extravirgin olive oil
  • 1/2  teaspoon  salt
  • 1/4  teaspoon  freshly ground black pepper
  • 1  garlic clove, minced
  • Salad:
  • 1  pound  small red potatoes
  • 1  teaspoon  salt
  • 1/2  pound  diagonally cut green beans
  • 2  cups  cubed cooked chicken (about 8 ounces)
  • 2  tablespoons  chopped red onion
  • 1  (10-ounce) package gourmet salad greens (about 6 cups)

Preparation

To prepare dressing, combine first 8 ingredients, stirring well with a whisk.

To prepare salad, place potatoes in a saucepan; cover with water. Add 1 teaspoon salt to pan; bring to a boil. Reduce heat, and simmer 10 minutes or until almost tender. Add beans, and cook an additional 4 minutes or until beans are crisp-tender. Drain. Rinse with cold water; drain well.

Quarter potatoes. Place the potatoes, beans, chicken, onion, and greens in a large bowl. Drizzle with dressing; toss gently to coat. Serve immediately.

Nutritional Information

Calories:  269 (29% from fat)
Fat:  8.8g (sat 1.8g,mono 4.4g,poly 1.6g)
Protein:  22.4g
Carbohydrate:  26.1g
Fiber:  5.8g
Cholesterol:  53mg
Iron:  3.8mg
Sodium:  761mg
Calcium:  96mg

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