Wilted Garlic-Sesame Salad
Toss dark green leafy vegetables in hot, garlicky oil for a cleansing -- and delicious -- dish.
1 tsp. olive oil
1 clove garlic, minced
1 lb. spinach, stemmed,
or 1 lb. Swiss chard, stems sliced, leaves torn
or 1 lb. mixture of spinach and watercress
Salt and freshly ground pepper to taste
1 tsp. sesame seeds for garnish
Warm oil in large skillet over medium-high heat. Add garlic and stir until lightly browned, about 45 seconds. Add greens (do in two batches if necessary) and toss until just wilted, 2 to 4 minutes. Season to taste with salt and pepper. Sprinkle with sesame seeds.
Steamed Salmon and Asparagus with Mustard Dill Sauce
The tangy mustard dill sauce is a great complement to both the salmon and asparagus in this Healthiest Way of Eating recipe. It also provides you with excellent sources of health-promoting omega-3 fatty acids, vitamin K, niacin, selenium, protein and tryptophan
1-1/2 lb salmon filet, skin and bones removed and cut into 4 pieces
1 + 1 TBS fresh lemon juice
2 bunches asparagus, bottom fourth removed
1 TBS extra virgin olive oil
salt and white pepper to taste
Mustard Dill Sauce
4 oz silken tofu
1 TBS prepared mustard such as Dijon
4 TBS fresh dill chopped
1 TBS honey
2 TBS fresh lemon juice
1/2 cup water
1/4 tsp salt
1/4 tsp white pepper
2 TBS extra virgin olive oil
Bring 2 inches of lightly salted water to a boil in a steamer with a tight fitting lid.
While water is coming to a boil, put all sauce ingredients except olive oil in a blender and begin to blend on high speed for about one minute. While blender is running, drizzle olive oil in a little at a time. Set aside.
Snap off tough asparagus ends. When water is at a full boil place asparagus in steamer basket, cover, and cook until asparagus is tender, about 3-5 minutes, depending on thickness. Remove from steamer, toss with 1 TBS lemon juice, 1 TBS olive oil, salt and pepper.
Rub salmon with 1 TBS lemon juice and season with a little salt and pepper.
Place salmon in the same steamer basket and steam until pink inside, about 3-4 minutes. Place salmon on a plate and pour desired amount of sauce over it and the asparagus.
Fresh Herbed Chicken Breasts
The fresh herbs in this recipe turn an ordinary chicken breast into a flavorful dish with added healthy benefits. It takes very little time and is well worth the little bit of extra effort, giving you another easy way to enjoy the chicken.
4 boneless chicken breasts with skin on
2 medium cloves garlic, pressed
1 TBS fresh squeezed lemon juice
2 tsp chopped fresh sage
2 tsp chopped fresh thyme
1 tsp chopped fresh rosemary
1/4 cup chicken broth
salt and cracked black pepper
Preheat broiler on high. Place ovenproof metal pan under broiler to get hot. Do not use glass or Pyrex for this.
Season chicken with a little salt and pepper. When pan is very hot (which takes about 5 minutes), put chicken in pan and return it to broiler. Turn heat to low. Don't put it too close to the heating element. It is best to put in middle of the oven, about 7 inches from the heat source. Broil for about 15 minutes, or until done, depending on thickness of chicken.
While chicken is cooking chop herbs.
In a small skillet, add chopped herbs, lemon juice, broth, pressed garlic, salt, and pepper. Heat on medium heat for about 30 seconds.
When chicken is done remove skin, slice, and place on platter. Drizzle herb sauce over chicken.
Calabacitas
1 medium onion, cut in half and sliced thin
4 medium cloves garlic, chopped
2 cups zucchini, diced into 1/2 -inch cubes
2 cups yellow squash, diced in 1-inch cubes
15 oz can (BPA free) diced tomatoes, drained
4 oz can (BPA free) of diced green chili
1 TBS + 3 TBS chicken or vegetable broth
1/4 cup chopped cilantro
3 TBS fresh chopped fresh oregano (or 1 TBS dried oregano)
salt and black pepper to taste
*Optional: drizzle with olive oil before serving
Slice onion and chop garlic and let sit for at least 5 minutes to bring out their health-promoting benefits.
Prepare all the vegetables.
Heat 1 TBS broth in 11-12 inch stainless steel skillet. Saut� onions in broth over medium heat for about 5 minutes stirring frequently, until translucent. Add garlic and saut� for another minute.
Add zucchini, yellow squash, remaining broth, green chili, and cook for another 3 minutes or so until vegetables are tender, stirring often. Add tomatoes and continue to cook for another couple of minutes.
Stir in herbs, salt, and pepper.
Miso Healthy Saut�
Miso is a great way to add extra flavor and nutrition to your recipes. This versatile Healthy Saut� recipe can be adapted to any of your favorite vegetables or whatever you may have on hand. In fact the more variety, the more nutritional value. Enjoy!
1 TBS dried hijiki, sea palm or arame seaweed, soaked in 3/4 cup warm water (save water)
1 medium onion, cut in half and sliced thick
1 TBS minced fresh ginger
3 cloves garlic, pressed
1 medium sized carrot, peeled and sliced very thin
2 cups small broccoli florets, about 1/2-inch pieces
1 cup shredded green cabbage
4 oz thin sliced beef or chicken, or firm light tofu cut into 1/2-inch cubes
2 TBS light miso
2 TBS soy sauce
2 TBS rice vinegar
salt and white pepper to taste
1 tsp toasted sesame seeds
Chop onion and press garlic and let sit for 5-10 minutes to bring out their health-promoting benefits.
Rinse and soak seaweed in about 3/4 cup hot water, and chop rest of the vegetables. After about 10 minutes squeeze seaweed to remove excess water. Save the water.
Heat 1TBS of seaweed water in a stainless steel wok, or large skillet. Saut� onion and carrots in seaweed water over medium-high heat, for 2 minutes, stirring constantly.
Add garlic and ginger. Continue to stir constantly. Ginger may stick a little to the pan. Don't worry about it. It will come up when liquid is added. After about 2 minutes add broccoli. Stir-fry for another 2 minutes.
Add cabbage, miso dissolved in 2 TBS seaweed water, soy sauce, rice vinegar, seaweed, and tofu.
Continue stir-frying for another 2 minutes, stirring constantly. Add salt and pepper. Sprinkle with sesame seeds and serve.
Warm Asparagus Salad
Not only is it an excellent source of health-promoting vitamins A, C, and E, but it provides 16% of your Daily Value for folate. Enjoy!
1/2 small onion, cut in half and sliced thin
2 TBS light vinegar (rice, apple cider, or white wine)
1 cup hot water
1 bunch asparagus
3 TBS low-sodium chicken or vegetable broth
7-1/2 oz jar of roasted red bell peppers, drained and slivered (or 2 medium red bell peppers, sliced thin)
1 TBS balsamic vinegar
1 TBS extra virgin olive oil
salt and black pepper to taste
Slice onion and place in a small bowl with vinegar and hot water while preparing rest of the ingredients.
After about 10 minutes, remove onion from hot water and squeeze dry.
While onions are marinating heat 3 TBS broth over medium heat in a stainless steel skillet.
While broth is heating, snap off the woody bottom of asparagus stems, then cut the spears into 2-inch lengths. Cutting them into short pieces of equal length ensures quick, even cooking.
When broth begins to steam, add asparagus. Cover and cook for 5 minutes. The outside will be tender and the inside will be crisp. Thinner spears will take about 3 minutes.
Mix together roasted peppers with marinated onion, asparagus, vinegar, olive oil, salt, and pepper. Marinate for 4-5 minutes and serve warm.
Optional: If you use fresh red bell peppers, saut� them for 7 minutes and toss with rest of ingredients in place of roasted peppers.
Poached Eggs over Spinach & Mushrooms
Don't reserve this meal just for breakfast; it's great for lunch or dinner as well.
4 large free-range chicken eggs
1 tsp light vinegar, (rice, white wine, or apple cider)
1 TBS olive oil
1 medium onion, chopped
2 cups sliced crimini or shiitake mushrooms
1 medium tomato, seeds and excess pulp removed, chopped
3 medium cloves garlic, chopped
10 oz package frozen spinach, thawed and excess water removed
salt and black pepper to taste
Chop onions and garlic and let sit for 5 minutes to enhance their health-promoting properties.
Add 1 tsp vinegar to water in a 10-inch skillet.
While water is coming to a high simmer, in a separate skillet heat 1 TBS olive oil. Saut� onion and mushrooms for 3 minutes over medium heat stirring frequently.
Add tomato, garlic, spinach, salt and pepper and saut� for another 2-3 minutes.
When water comes to a high simmer poach eggs for about 5 minutes, or until whites are firm. Remove from water with a slotted spoon and place over spinach mixture.
Golden Spinach and Sweet Potato Healthy Saut�
Enjoy the combination of spices that gives this spinach and sweet potato dish a unique flavor. Spinach is one of the most nutrient-rich vegetables around and the sweet potatoes add fiber and an extra dose of health-promoting carotenoids to this dish.
1 medium onion, chopped
4 medium cloves garlic, minced
1 cup + 1 TBS chicken or vegetable broth
1/2 tsp turmeric
1/2 tsp coriander
1/2 tsp cumin
1/4 tsp cardamom
1 TBS fresh lemon juice
2 cups sweet potatoes, peeled and cubed
6 oz frozen spinach, thawed
2 TBS chopped fresh cilantro
2 TBS melted ghee (clarified butter)
salt & pepper to taste
Chop onions and mince garlic and let sit for 5 minutes to bring out their health-promoting benefits.
Heat 1 TBS broth in a large stainless steel skillet. Saut� onion in broth over medium heat for 5 minutes stirring frequently. Add garlic and continue to saut� for another minute.
Add seasonings and lemon juice and stir to mix thoroughly. Add broth and sweet potatoes. Simmer covered over low heat, stirring occasionally, until sweet potatoes are tender, about 15 minutes. Uncover to allow sauce to thicken and cook another couple minutes.
Press water out of spinach and add to sweet potatoes. Cook uncovered for a 3-4 more minutes to allow sauce to thicken. Add cilantro, salt, and pepper, and drizzle with melted ghee.
Roasted Squash & Fennel with Thyme
2 small summer squash, (about 12 ounces)
1 1/2 cups sliced fennel bulb, (about 1 small bulb), plus 1 tablespoon chopped fennel fronds, divided
1 tablespoon extra-virgin olive oil
1 tablespoon chopped fresh thyme
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1/4 cup thinly sliced garlic
Preheat oven to 450�F.
Quarter squash lengthwise, then cut crosswise into 1-inch pieces. Combine the squash with sliced fennel, oil, thyme, salt and pepper in a large bowl. Spread the mixture evenly on a large, rimmed baking sheet. Roast for 10 minutes. Stir in garlic and roast until the vegetables are tender and the fennel is beginning to brown, about 5 minutes more. Stir in fennel fronds and serve.
Lemon Ginger Miso Soup
A light, delicious comfort food that brings deep nourishment to your body. Keep the ingredients on hand, and enjoy frequently!
3 cups water (preferably filtered)
1 crushed garlic clove
1 teaspoon of grated ginger
juice of half a lemon
2 tablespoons red miso
a few drops of sesame oil
vegetables of your choice (sliced shiitake mushrooms, green onions, kale/chard, grated burdock, carrots, and any other veg you might have around)
Optional: chopped fresh herbs (parsley, cilantro, thyme, rosemary, etc.)
Optional: shredded chicken and/or a raw scrambled egg slowly drizzled into the simmering broth
Optional: pinch of cayenne
Bring the water to a boil and add garlic, ginger, and vegetables. Reduce heat and simmer for 10 minutes. Turn off the heat and add lemon juice, miso, chopped fresh herbs and sesame oil. Stir to dissolve the miso and serve.