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Healthy Recipes

Healthy Recipes

BLT Pasta Salad with Avocado and Basil

Yield: 6-8 people

Ingredients:

  • 1 pound pasta of any shape that you like, cooked according to package instructions, drained and drizzled with olive oil to prevent sticking.
  • 4 Heirloom or beautiful summer tomatoes, medium dice 3 #
  • 2 just ripe avocados, medium dice
  • 2 heads Romaine lettuce, washed, dried and chopped.
  • 1-pound applewood smoked bacon, cooked and cooled, then chopped
  • ½ pound sharp white cheddar cheese, cubed or shredded (optional)
  • Fresh basil, chiffonade

Dressing:

  • 1 clove garlic, minced.
  • ½ shallot, minced) 2 tsp)
  • 1 T Dijon Mustard
  • ¼ cup red wine vinegar
  • 1 tsp local organic honey
  • ½ cup extra virgin olive oil
  • Sea salt and freshly ground black pepper.

Procedure:

In a large salad bowl, place the pasta, cooked, cooled and dressed with olive oil, salt and pepper.

  1. Chop cooked and cooled bacon, set aside.
  2. Chop romaine lettuce, and place in bowl with pasta.
  3. Chop tomatoes, and place in bowl.
  4. Dice avocados and place in bowl.
  5. Add in bacon and cheese, and toss. Add fresh basil.
  6. Toss with dressing and season with salt and pepper.

Easy Egg Bites

recipe comes later

Easy Egg Bites

Health Recipes

King Salmon with Roasted Potatoes and Green Beans

Yield:  4-6 people

2 lb new potatoes, scrubbed , halved or quartered and placed on a sheet pan with salt, pepper and olive oil ( Parchment paper or a slilpat)

  • 1-2 T fresh rosemary, minced
  • 2-3 cloves garlic, minced
  • 2 pounds fresh green beans, picked over well and rinsed, patted dry
  • ½ lb per person fresh King salmon from your best seafood vendor, deboned if possible
  • Drizzle good olive oil
  • Sea salt and pepper
  • Fresh herbs of your choice, dill, rosemary, tarragon, Italian flat leaf parsley, thyme

Procedure:

 This is an easy sheet pan recipe! I like to place the potatoes on their own sheet pan, and drizzle olive oil, salt, pepper, garlic  and fresh rosemary. I bake at 400 for about 20-45 minutes uncovered, based on the size of the potatoes. If they are small baby potatoes, maybe 20-30 minutes, If they are quartered new or Yukon Gold potatoes, maybe up to 45 minutes Just keep and eye on them and test them after 30 minutes no matter what. A fork is the best way to see if they are tender or not.

Meanwhile, on another parchment or silpat covered sheet pan, drizzle some good olive oil, salt and pepper over the salmon, Spread the green beans around the salmon and make sure everyone has seasoning and olive oil or some good butter if you like. Flavor and fat are great friends for these lovely subjects.

Sprinkle your favorite herbs over the salmon and green beans. Place in a preheated 375-to-400-degree oven, uncovered.

Bake for about 8-14 minutes, or until the salmon is just cooked and the beans are still slightly firm. Check on these frequently.

Place all in a shallow bowl or a platter. Sprinkle fresh herbs over and a squeeze of lemon if you like.

Summer Pasta Salad

Yield: 2 quarts

1 pound of your favorite pasta, cooked cooled and finished with olive oil

  • 1 jar marinated artichoke hearts – 8 oz
  • Mama Lil’s jarred peppers – available in Portland Oregon, 4 oz
  • 1-pint fresh cherry tomatoes, washed and halved
  • ½ each red, yellow and orange bell pepper, julienne
  • ¼ thinly sliced Anise core removed
  • 1 package fresh basil chiffonade
  • Parmesan Reggiano shredded to finish.
  • Fresh basil and parsley
  • Fresh lemon juice

Dressing:

¼ cup champagne vinegar

1 T honey

Salt and pepper to taste

1 tsp Dijon mustard

1 clove garlic minced.

1 tsp shallot, minced.

Olive oil at least ½ cup, you can also use another neutral oil, like canola along 

With the olive oil if you like, to create your perfect balance.

Mix well before serving.

Mix well together in a large salad bowl and toss with the dressing. Season and enjoy!

Summer pasta salad

Healthy Recipes

Polenta with Tomatoes, Basil and Burrata Cheese

Serves 8 

For tomatoes:  

  • 2 pints cherry tomatoes
  • 2 T olive oil
  • Salt and Pepper to taste
  • 2 garlic cloves, minced
  • 10 basil leaves, thinly sliced
  • 2 cups spinach

For Polenta:  

  • 2 tsp salt, ½ tsp pepper
  • 3 cups Bob’s Red Mill polenta 
  • 6 cups boiling water
  • 1/2 cup Parmesan cheese, shredded or grated
  • A little milk and butter to add creaminess if you would like. 

Garnish:

8-10 leaves fresh basil, chiffonade, divided
Balsamic vinegar – thick one if you can find it, or use a balsamic glaze
8-10 oz fresh burrata cheese or fresh mozzarella, sliced
Tomatoes – preheat oven to 375 degrees and place tomatoes and half the basil on a baking sheet. Toss with olive oil, salt and pepper. Roast for 10 minutes. Remove from oven and toss with basil and garlic. Wilt spinach with a bit of broth or white wine in a pan. Set aside.
In a saucepan, bring 6 cups of water and salt to a boil. Add polenta and cook according to package instructions. Add parmesan, stir in, then add heavy cream and butter. Check for seasoning. The polenta might need more salt. Transfer to a serving vessel. Top with roasted tomatoes, spinach, the rest of the basil. and burrata.
Serve: Spoon polenta into a shallow pretty baking dish, then top with spinach, and tomatoes with basil. Add the sliced burrata or mozzarella on top, and drizzle with balsamic vinegar, salt and pepper if needed. Finish with extra fresh basil leaves.

Wild King Salmon salad with green beans and potatoes

Healthy Recipes

Wild King Salmon salad with green beans and potatoes

recipe comes later

Healthy Recipes

Healthy Greens with Lemon Oil and Herbs

recipe comes later

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Healthy Recipes

Curried Cauliflower Rice

Serves 4

Ingredients:

1-pound riced cauliflower (fresh is better than frozen)

  • 3 T olive or avocado oil
  • ½ small, sweet onion, small dice
  • ½ red bell pepper, small dice
  • ¼ green apple, small dice
  • ¼ lime, zested
  • 1 clove garlic, minced.
  • ¼ cup curry powder
  • ¼ cup toasted sliced almonds
  • 1/8 tsp ground cinnamon
  • ½ tsp honey
  • 1 small handful golden raisins
  • ½ bunch chopped kale
  • 2 -3 green onions, sliced on a bias.
  • 2 T apple cider vinegar
  • Sea salt and freshly ground pepper to taste

Preparation:

Toast the almonds on a baking sheet or in a dry skillet until lightly golden brown. Set aside to cool. Prep all veggies.

IN a large sauté pan over medium heat, add oil of your choice. When pan is hot, add onion, bell pepper, and apple. Sauté a few minutes until they start to soften Add the garlic, salt and pepper.

Add the cauliflower and another drizzle of oil. Sauté a few minutes and add the curry powder. Add in kale, green onion, honey, cinnamon and lime zest. Add apple cider vinegar, raisins and now is the time to season more if needed. Curry powder or salt and pepper mostly.

Finish with toasted almonds. This makes a great stuffing for squash!

Healthy Recipes

Butternut Squash Soup with Curry

Serves 6

  • 2 butternut squash, skin off and cut into 1-inch pieces (5 cups)
  • Olive oil for roasting squash and sautéing
  • Salt and pepper to taste
  • 1 large green apple peeled and diced.
  • 1 yellow onion, diced.
  • 3 cloves garlic, minced.
  • 1 small bulb fennel, diced, plus some of the fronds to garnish.
  • 1 -2T butter
  • 5 cups veggie or chicken broth
  • ½ tsp minced fresh thyme leaves
  • ½ tsp agave or honey (or more if needed)
  • 1 -2 tsp apple cider vinegar
  • 5 oz coconut milk
  • Pepitas (toasted pumpkin seeds)
  • 1 T curry powder

Procedure:

Peel and cube the two-butternut squash, and place on a silpat or parchment paper lined baking sheet. Spread our evenly, and drizzle with salt and pepper. Toss so that the squash is evenly coated. Preheat oven to 400 degrees and roast until fork tender, but not browned. Set aside.

In a large Cast iron Dutch oven, heat butter and olive oil together and add in the diced onion, apple, fennel, garlic, salt and pepper. Sauté until softened and add the curry powder.  Add agave, cider vinegar and thyme.

When the squash is done, add into the Dutch oven and sauté for another 5 minutes. Add the broth and taste for seasoning. When soup is ready, add coconut milk. Ladle all the soup into a blender such as a Vitamix. Blend together until smooth.  Serve in bowls with pieces of fennel fronds and pepitas.

Healthy Recipes

Wild Shrimp in Red Curry with Bok Choy

Serves 4

Ingredients:

  • 16-20 wild Mexican shrimp
  • 1 T sesame oil
  • 2 T avocado or vegetable oil
  • 1 yellow onion, julienne
  • 6-7 Shiitake mushrooms, sliced.
  • 1 red, yellow or orange bell pepper, julienne
  • 1 T fish sauce
  • 1 T tamari ( or more if you like)
  • 3 tsp Sambal Oelek
  • 2 T brown sugar or agave
  • 2 cans full fat coconut milk
  • 4 tsp fresh ginger, minced.
  • 6 T red curry paste
  • ¼ cup vegetable broth
  • 3 bunches baby bok choy, rinsed and bottoms of stalk removed.
  • Small bunch green onions, sliced on a bias.
  • Lime slices for garnish, cilantro leaves as well.
  • Cooked short grain or basmati rice.

Procedure:

Prep all veggies, ginger, garlic and garnishes.  Make rice and keep warm.

In a large skillet or wok, heat oil and sauté onion, garlic, ginger, bell pepper, mushrooms and shrimp. Remove shrimp after a quick sear on each side.

Add curry paste, coconut milk, veggie broth, fish sauce and tamari. Add sugar or agave. Add sambal Oelek if using. Taste for seasoning.

Add shrimp back in and cook through for a few minutes.

Serve over rice with green onion cilantro and lime slices.

Healthy Recipes

Healthy Greens with Lemon Oil and Herbs

Serves 4-6

Ingredients:

  • Favorite lettuce of your choice i.e.: 1 head of butter lettuce or Romaine
  • Bunch radishes, sliced.
  • 1-pint cherry tomatoes, cut in half
  • 1 English cucumber or 2-3 Persian cucumbers, sliced.
  • 1 -2 large Haas avocadoes, diced.
  • ¾ cup Kalamata olives
  • Greek Feta cheese in brine, crumbled or cut into pieces.
  • 1 small shallot, minced.
  • Extra Virgin olive oil – large drizzle
  • Extra virgin lemon olive oil – large drizzle
  • Champagne vinegar, smaller drizzle.
  • Fresh basil, chiffonade
  • Italian flat leaf parsley, rough chop
  • Fresh Oregano, minced.
  • Sea salt and freshly ground pepper to taste

Procedure:

  1. Wash and pat dry all produce. Slice, dice and mince, set aside in small prep bowls until ready to put together.
  2. In a large bowl, tear lettuce and place all other ingredients on top. Finish with feta, shallot, olive oil, lemon oil and champagne vinegar. Sea salt and pepper.
  3. Toss lightly and serve within 24 hours.