Healthy Recipes

Side Dishes

Fall Harvest Rice

5 Servings

Heat oil in a large non-stick skillet over medium-high heat. Add shallots and garlic and sauté a couple of minutes. Add kale and sauté 4 minutes or until wilted. Add tomatoes, sauté 2 more minutes and add water, oregano, salt and pepper. Reduce heat and simmer until kale is tender. Combine the rice, kale mixture and feta cheese in a large bowl and toss well.

Calories 137 per 3/4 cup

Protein 4.9g, Carbs 22.4g, Fat 4g, Sat Fat 1.5g, Cholesterol 6.5g, Phytosterols 3mg, Sodium 331mg, Fiber 2.5g

Beneficial Nutrients

Vit A 4990 IU, B1 .15mg, B2 .16mg, B5 .4mg, B6 .33mg, Vit C 73mg, Calcium 120mg, Iron 1.47mg, Magnesium 50mg, Potassium 376mg, Selenium 7.6mcg

 

Ingredients

  • 1 Tbsp olive oil
  • 4-6 cloves garlice, minced
  • 1/2 C shallots, minced
  • 4 C kale chopped (or spinach)
  • 3-4 Roma tomatoes, diced
  • 1/2 tsp dried oregano
  • 1/2 tsp sea salt
  • 1/8 tsp freshly ground black pepper
  • 1 1/2 C cooked brown rice
  • 1/4-1/2 C feta cheese, crumbled
  • 1/8 C water

Spicy Sweet Potato Fries

4 Servings

Peel sweet potatoes and cut them lengthwise (like french fries). Preheat oven to 375°. Combine garlic salt, sea salt and red pepper in amounts that suit your taste. Spray a glass baking dish with the olive oil spray and arrange the potato strips in a single layer. Coat the potatoes with the olive oil spray. Sprinkle the seasonings on the potatoes and bake for half an hour. Flip them over and spray with oil and sprinkle with more seasonings. Bake for another half hour.

Calories 69 per 1/4 of recipe

Protein 1g, Carbs 16g, Fat .23g, Phytosterols 8mg, Fiber 2g, Sodium 350mg

Beneficial Nutrients

Vit A 13134 IU, B1 .10mg, B5 .38mg, B6 .17mg, Vit C 15mg, Calcium 14.6mg, Magnesium 6.8mg, Potassium 137mg

Cook Time: 1 hour

Ingredients

  • 2 large sweet potatoes
  • Olive oil cooking spray
  • 1/4 tsp ground red pepper
  • 1/4 tsp garlic salt
  • 1/2 tsp sea salt

Thai Shrimp Salad

8 Servings

THAI VINAIGRETTE: In blender or food processor, blend all ingredients until smooth, or place ingredients in a jar with a tight fitting lid and shake well until blended. Taste and adjust seasonings if needed. SALAD: In medium bowl, combine shrimp, cabbage, snap peas, mushrooms, bell pepper and scallions. Toss with half of the vinaigrette. Place one cup of spinach per serving on plate (or more if desired). Mound with shrimp & vegetables. Garnish with cilantro & peanuts if desired. Serve remaining vinaigrette dressing on the side.

Beneficial Nutrients

Vitamin A, B2, B3, B6, B12, Folate, C, D, Iron, Magnesium, Potassium and Zinc.

 

Ingredients

    Vinaigrette:
  • 2 Tbsp fresh lime juice
  • 2 Tbsp rice wine vinegar
  • 1 Tbsp low-sodium tamari sauce (soy)
  • 1 minced garlic clove
  • 2 Tbsp Minced fresh mint
  • 2 Tbsp chopped fresh basil
  • 2 tbsp minced fresh cilantro
  • 2 tsp peeled & finely minced fresh ginger
  • 1 Tbsp hot chili oil
  • 1/4 C cold-pressed extra virgin olive oil
  • 1/4 tsp red-pepper flakes or cayenne (optional)
  • Salad:
  • 1 lb cooked, peeled & deveined shrimp
  • 1 C shredded green cabbage
  • 1 C steamed snap peas
  • 1 C thinly sliced mushrooms
  • 1 diced red bell pepper
  • 3 chopped scallions
  • 1 Tbsp Minced fresh cilantro
  • 1/2 C dry-roasted peanuts for garnish
  • 4 C freshly washed, stemmed & torn spinach

Moors & Christians (black beans & rice)

10-12 Servings

Soak beans overnight, rinse and cook in clean, filtered water 1.5 – 2 hours, drain. Preheat oven to 300°. Heat the oil in large dutch oven with lid. Stir in vegetables, cook for 5 minutes until softened but not brown. Add stock and spices. Bring to a boil, stir in rice and cooked beans, cover and place in oven. (If using brown rice you may want to parboil the rice for 15 minutes before adding). Bake for 25 minutes or until liquid is absorbed. Remove from oven, let stand 5 minutes with lid on to steam. Fluff with fork and add cilantro.

Calories 395 per 3/4 cup serving

Protein 15g, Fat 10g, Carbs 50g, Fiber 8.7g

Beneficial Nutrients

Vit A 772 IU, B3 2mg, Folate 135mcg, Vit C 24mg, Calcium 131mg, Magnesium 88mg, Potassium 224mg.

Cook Time: 30 minutes

Ingredients

  • 1/2 C olive oil
  • 1 medium onion, chopped
  • 1 green bell pepper, diced
  • 1/2 C diced roasted red bell peppers
  • 1 bunch scallions, white and green parts, thinly sliced
  • 2 Tbsp chopped garlic
  • 4 C chicken stock
  • 2 tsp dried oregano
  • 2 tsp ground cumin
  • 2 C long-grain rice
  • 1 C dried black turtle beans, soaked, cooked and drained
  • 1/4 C chopped fresh cilantro leaves
  • Sea salt and pepper to taste

Wild Rice Casserole

10 Servings

Sauté sausage in skillet, stirring until brown & crumbly; drain. Sauté onion and mushrooms in a tablespoon of drippings and 1-2 tablespoons of butter. Add flour, cream and broth. Mix well and stir in remaining ingredients and sausage. Pour into greased casserole dish (sprayed with olive oil spray), bake at 325° for 1 hour.

Calories 308 per 1 cup

Protein 16g, Carbs 14g, Fat 24g, Sat Fat 5.5g, Cholesterol 36mg, Fiber 1.2g

Beneficial Nutrients

Vit A 359 IU, B2 .15mg, B5 .46mg, B12 .05mcg, Calcium 22.5mg, Magnesium 16.5mg, Potassium 163mg, Iron .6mg, Selenium 2.75mcg

Cook Time: 1 hour

Ingredients

  • 2 lbs turkey sausage (nitrate free)
  • 1 large onion, finely chopped
  • 8 oz portabella mushrooms, sliced
  • 1 Tbsp flour
  • 1 C heavy cream
  • 2 C chicken broth
  • 2 C wild rice, cooked
  • 1/8 tsp pepper
  • 1/8 tsp thyme
  • 1 tsp sea salt
  • 1/2 tsp oregano