Wednesday, March 26, 2014

Healthy Cooking (22 recipes) Grilled Eggplant, Squash and Tomato Salad, Baked Zucchini Wedges, Crustless Spinach Quiche, Almond Strawberry and Banana Shake, Mocha Latte, Vegetarian Chicken Cutlets with Tomato and Tarragon, Cauliflower Salad, Marinated Cauliflower Salad, Grilled Zucchini Strips and Tomato Salad, Broccoli and Red Pepper Saute, Tex - Mex Cucumber Salad, Chickpea Salad, Warm Vegetable Salad served on Iceberg Lettuce, Celery Soup, Zucchini Frittata, Oven Roasted Portobello Mushrooms, Curried Vegetarian Chicken, Vegetarian Beef Stuffed Bell Peppers, Vegetarian Carne Asada, Asian Vegetarian Stir Fry with Chicken Tenders, Summer Squash Hash Browns, Marinated Broccoli .

I wanted to keep some of my new favorite Healthy Recipes in one post.
I hope that some of my readers will embrace these.
I'll continue to update the page.

Grilled Eggplant, Squash and Tomato Salad:

2 Italian Eggplants, thinly sliced

A deep shade of mauve-purple with some light streaking on the skin.  It is smaller and more oval in shape than the regular / classic varieties.  Italian eggplants also have a green calyx.

1 Zucchini, sliced
1 Yellow Summer Squash, sliced
A handful of Cherry Tomatoes cut in half
1/4 C Olive Oil or Grape Seed Oil
Sea Salt and Fresh Ground Black Pepper

Prepare in a jar , shake well and set aside.
3 Cloves of Garlic, minced
2 TBS chopped Fresh Basil
1 TBS Apple Cider Vinegar
2 TBS Olive Oil or Grape Seed Oil
Sea Salt and Fresh Ground Pepper to taste

In a large mixing bowl, Toss Together:
Summer Squash
Sea Salt
Black Pepper
Place in a Grill Basket on an outdoor barbecue grill or Grill them directly on an indoor Cast Iron Griddle.
Cook until golden brown and slightly crispy.
Transfer to a serving bowl.
Fold in Tomatoes.
Top with Dressing  and gently toss to coat the vegetables.
Serve individual portions on a bed of Iceberg Lettuce.

Italian Eggplant

Yellow Summer Squash and Zucchini

Cherry Tomatoes

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Baked Zucchini Wedges:

2 zucchinis, un peeled, trin the ends
1 tsp salt
2 eggs, beaten in a pie pan
1/2 C ground almonds
1/2 C grated parmesan cheese
1/2 tsp any type of dried Italian Herb Seasoning

Preheat the oven to 400 degrees.
Line a sheet pan with parchment paper.
Cut each zucchini into 3" lengths.
Cut each length into 9 wedges.
Place in a colander ans sprinkle with salt.
Let stand for 1 hour.

In another pie pan:
Parmesan Seasoning

Rinse zucchini and dry with a paper towel.
Dip each piece in the egg wash then in the almond coating.
Place in a single layer on the sheet pan and bake for 25 - 30 minutes,, turning after 15 minutes.
Serve hot!

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Crustless Spinach Quiche:

Spray a 9" pie pan with a Vegetable Cooking Spray or grease with a thin film of Grape Seed Oil.

1 TBS Grape Seed oil for sautéing onions.
1- 12oz. bag of Frozen Cut Leaf Spinach, thawed and pat dry with paper towels.
5 eggs, beaten
3 C Shredded Emmenthal Cheese
1/4 tsp salt (optional) I sometimes use a salt free seasoning.
1/8 tsp pepper

Heat oil in a skillet and saute onions until soft.
Add spinach and cook to reduce liquid.

In a large mixing bowl:
Mix Well

Fold in Spinach.
Pour into the pie pan.
Bake at 350 degrees for 30 minutes.
Transfer to a cooling rack for 10 minutes, or serve hot.

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Almond, Strawberry, Banana Shake:

2 C frozen strawberries
2 bananas
1 1/2 C Silk Almond Milk
1 C orange juice
2 TBS honey

Combine all ingredients in a blender and blend until smooth.

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Almond Mocha Latte:

1 C Silk Almond Milk
1/2 C Espresso Coffee (prepared)
1 TBS Chocolate Syrup
1/8 tsp almond extract

In a saucepan, on medium/low heat:
Simmer milk
Add coffee and syrup, continue to heat for 2 minutes.
Remove from heat and add almond extract.
Pour into a mug.
Serve hot!

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I happen to endorse all vegetarian, alternative meat, products made by Quorn.

Quorn Style Naked Chik'n Cutlets with Tomatoes and Tarragon

8 Naked Chik'n Cutlets by Quorn, thawed
Salt and Pepper to taste
2 TBS Grape seed Oil
1 pint or Cherry Tomatoes
3/4 C Sauvignon Blanc Wine
4 small Scallions, sliced
2 TBS fresh chopped Tarragon

Season the Cutlets with salt and pepper

Heat oil in a skillet over medium high heat and saute the Cutlets until browned on both sides.
Set aside on serving plates.
Add Tomatoes to the skillet and cook for 3 minutes.
Add Wine and simmer to reduce the liquid by half.
Fold in the Scallions and Tarragon.
Remove from heat and serve over the Cutlets.

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This recipe is an alternative to Potato Salad:

Cauliflower Salad:

1 Head of Cauliflower
2 stalks of celery, diced
1/2 C diced onion
1 TBS fresh chopped Parsley
2 Hard Boiled Eggs, chopped
2 TBS of Mayonnaise or Vegenaise
1 TBS of Mustard, your choice of style
1/2 tsp Sea Salt

In a saucepan with a steamer. steam the Cauliflower with an inch of water, until florets are tender (about 10 minutes).
Drain and rinse in ice water.
Transfer to a large serving bowl.

Fold in Celery, Onion, Parsley and Egg.

In a small bowl or glass measuring cup, whisk together:
Mayonnaise or (Vegenaise), Mustard and Sea Salt.

Fold Dressing into the salad and refrigerate until ready to serve.

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Marinated Cauliflower Salad:

6 TBS fresh Lemon Juice
2 TBS Dijon Mustard
4 Cloves of Garlic, minced
2 tsp Olive Oil or Grape Seed Oil
4 C Cauliflower Florets
2 C diced Red Pepper
Sea Salt and Black Pepper
4 TBS chopped fresh Parsley

Dressing, in a bowl, whisk together:
Lemon Juice

In a covered container:
Toss Cauliflower with Dressing , cover and refrigerate for 4 hours, stirring occasionally.

Add Red Pepper and Parsley
Season with Salt and Pepper and combine well.

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Grilled Zucchini Strips and Tomato Salad:

What a great healthy and tasty summer salad.
Here's what you'll need:

Zucchinis or Yellow Summer Squash
Roma Tomatoes
Grape Seed Oil
Sea Salt
Fresh Ground Black Pepper
Fresh Chopped Parsley

Trim the ends of the Squash.
Slice them into thin strips lengthwise with a Mandolin or a large Vegetable Peeler.
Brush each strip with Grape Seed Oil, sprinkle with Sea Salt and Pepper.
Grill the Squash on an Outdoor Grill or an Indoor Cast Iron Griddle until golden brown on both sides.
Transfer to a Serving Platter.

Cut Tomatoes into wedges, arrange on the platter with the Squash.
Sprinkle with additional Sea Salt and Pepper to taste.
Drizzle with additional Grape Seed Oil.
Top with Chopped Fresh Parsley.

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Broccoli and Red Bell Pepper Saute:

1 TBS Grape Seed Oil
1 Red Bell Pepper, roughly chopped
6 C Broccoli Florets
6 Green Onions, sut into strips
1 TBS Sesame Seeds

In a skillet:
Heat Oil
Bell Pepper Broccoli
Saute 3 - 5 minutes
Transfer to a serving bowl and sprinkle with Sesame Seeds.

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Tex - Mex Cucumber Salad:

Just because I'm thinking healthy doesn't mean I have to stay away from Tex - Mex.
This is a delicious and easy Summertime Salad!

Here's what you'll need:

4 Cucumbers, un peeled and roughly chopped
4 TBS Lime Juice
4 TBS Grape Seed Oil
1/4 tsp Sea Salt
1/8 tsp Fresh Ground Black Pepper
1/8 tsp Chile Powder
2 TBS Fresh Chopped Cilantro

Vinaigrette Dressing:

In a Glass Measuring Cup or a Vinaigrette Shaker:
Lime Juice
Grape Seed Oil
Sea Salt
Black Pepper
Chile Powder
Whisk or Shake Well

Transfer Cucumbers to a Serving Bowl.
Fold in Vinaigrette
Sprinkle with Chopped Cilantro
Refrigerate before serving.

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Chickpea Salad:

"Chickpeas are Garbanzo Beans, and vice versa. But there are two types of chickpeas, the larger, lighter kind that grows in Mediterranean areas and north Africa, and a smaller, darker kind that grows in India, Ethiopia, and Mexico. They don't appear to be available fresh in the US. Dried beans are fine, but will require some hours of soaking, probably overnight, before they are cooked. Canned chickpeas are more expensive, but you can use them right away".

1 clove of Garlic, minced
fresh ground Black Pepper
3 TBS Rice Wine Vinegar
2 TBS Grape Seed Oil
3/4 tsp dried Oregano
Place all ingredients in a jar and shake well.

3 cans of Chick Peas or (Garbanzo Beans) drained
2 C Cherry Tomatoes, cut them in half
1 Cucumber, un peeled and roughly chopped
1 Green Bell Pepper, roughly chopped
4 Green Onion, sliced
3 TBS fresh chopped Parsley
2 TBS fresh chopped Basil

In a large serving bowl:
Chick Peas
Bell Pepper
Green Onions
Mix well to combine.
Fold in Vinaigrette
Refrigerate before serving.

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Warm Vegetable Salad served on Iceberg Lettuce:

1 TBS of Grape Seed Oil
3 Leeks, rinsed and thinly sliced (white part and light green only), approximately 2 C.
Sea Salt
3 C of Asparagus pieces cut into 1" pieces
1 1/2 C of Sugar Snap Peas cut into i" pieces
1 C Water
8 Radishes, cut into quarters
1 tsp Mustard, your choice of style
1 TBS fresh chopped Herbs, your choice.

Heat Oil in a skillet on medium heat.
Saute the Leeks for a few minutes.
Sprinkle to taste with sea salt.
Add Asparagus and Water, cover and simmer for 2 minutes.
Add Snap Peas and Radishes, cover and simmer 2 more minutes.
Stir in Mustard and Herbs.
Serve individually on a bed of Iceberg Lettuce.

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Celery Soup:

This recipe was adapted from Food52.

2 C diced celery
1/2 C chopped onion
1/2 C diced potato
6 TBS butter
4 C Vegetable Chicken Broth
1 C Whole Milk
2 tsp Chopped Fresh Dill
Salt and Pepper to taste

Heat butter in a soup pot and saute onion and potato for 10 minutes.
Add Broth and Dill.
Simmer for 20 minutes.
Pour into a blender and puree.
Slowly add milk and continue blending.
Pour through a strainer into a clean saucepan.
Return to heat and simmer until hot.
Season with Salt and Pepper.

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Zucchini Frittata:

2 large eggs, beaten
2 zucchinis, shredded equal to 2 C
Garlic Powder, to taste
Onion Powder, to taste
Black Pepper, to taste

Preheat the oven to 350 degrees

In an oven proof skillet:
Heat oil.
Garlic Powder
Onion Powder
Black Pepper
Saute until tender.
Pour in Eggs.
Stir gently to combine.

Cook on the stovetop until firm.
Place in the oven for 5 minutes.
Remove and sprinkle with Salt.

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Oven Roasted Portobello Mushrooms:
Here's what you'll need:

Portobello Mushrooms
Olive Oil
Fresh Chopped Rosemary
Sea Salt and Black Pepper to taste

Preheat the oven to 350 degrees

Lin a sheet pan with parchment paper.
Lightly rub both sides of the mushrooms with oil.
Place them gill side down.
Sprinkle with Rosemary, Salt and Pepper.
Bake for 20 - 30 minutes.

Serve as a side dish or a main course with a small salad.

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Curried Vegetarian Chicken:
Non Vegetarians can use Chicken Breasts.

In a small bowl:
2 TBS curry powder
2 tsp paprika
sea salt to taste
Rub onto 4 Quorn Chik'n Style Naked Cutlets that have been lightly rubbed with olive oil.
Place them in a ziplock bag and refrigerate for 2 hours.

Heat 2 TBS olive oil in a skillet.
Cook the Cutlets until golden brown, (about 3 minutes on each side)

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Vegetarian Beef Stuffed Bell Peppers:

This is an individual recipe. Increase ingredients based on the number of people.

1 Bell Pepper
1/4 C diced Celery
1/4 C diced Zucchini or Asparagus
1/4 C diced Muchrooms
5 oz. Veggie Ground Sirloin (Yves or Quorn make a vegetarian Ground Beef) Gimme Lean also makes a fresh Ground Beef (in a package like Jimmy Dean Sausage)
1 tsp soy sauce
1/2 tsp Tabasco Sauce
Sea Salt and Pepper to taste

Cut off the tops of the Peppers, remove seeds. Reserve the top.
Place peppers in a saucepan of boiling water for 3 - 4 minutes.

In a small bowl, mix all remaining ingredients well.
Stuff the mixture into the Pepper and replace the top.
Place in a baking dish.
Bake at 400 degrees for 45 - 60 minutes.

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Vegetarian Carne Asada:
Non Vegetarians can use Beef Strips.

1/2 C olive oil
1/2 C lime juice
1 TBS black pepper
1 TBS Sea Salt
1 TBS Cumin
2 TBS minced garlic
1 package Yves Meatless Beef Strips or (1-9oz. package of Gardein Beef-less Tips) or  (Gardein Beef-less Strips).

In a small bowl, whisk together marinade ingredients.
Place Marinade and Beef in a large ziplock bag and refrigerate overnight.
Grill the Beef.
Serve with grilled Green Peppers, Mushrooms and Zucchini.

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Asian Veggie Stir Fry with Quorn Chik'n Tenders

1/2 C Bok Choy Stalks, chopped
1/2 C Bean Sprouts
1/2 C diced Green Bell Pepper
1/2 C diced Mushrooms
2 TBS Olive Oil
1 tsp Soy Sauce
1 tsp Lemon Juice
1 tsp chopped Fresh Ginger
Black Pepper

1 package of Quorn Chik'n Tenders

In a skillet, heat oil and add Bok Choy until browned on the edges.
Bean Sprouts
Bell Pepper
Chik'n Tenders
Cook until well done and Chik'n Tenders begin to brown.
Soy Sauce
Lemon Juice
Cook for 1 minute more.

Serve hot over a bed of Iceberg Lettuce.

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Summer Squash Hash Browns:

2 C grated Summer Squash, pat dry with paper towels
1 TBS Olive Oil
Sea Salt
Garlic Powder to taste

In a skillet, heat oil.
Scoop 1/2 portions of the squash and make patties.
Flatten the top and sprinkle with seasonings.
Cook without moving until the bottom is golden brown, about 3 minutes.
Flip and continue cooking for an additional 3 minutes.
Serve Hot.
Note: Cook on medium - high heat. The patties should be crispy and not limp.

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Marinated Broccoli:

8 C Broccoli Florets

1/2 C Apple Cider Vinegar
1/2 C Grape Seed Oil
1/2 C Water
1 TBS Dill Weed
1 tsp Sea Salt
1 tsp Ground Black Pepper
1 tsp Garlic Salt

Whisk the Marinade ingredients in a small bowl.
Place Broccoli in a covered container.
Pour Marinade over the Broccoli and stir to coat well.
Cover and refrigerate overnight.
Stir occasionally.

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