Healthy Recipes

Vegetarian

Broccoli Bean Salad

4 Servings

Soak garbanzo beans in filtered water overnight for improved digestibility. Cook as directed on package, drain and let chill. You could substitute 1 can garbanzo beans. Mix mustard, vinegar and oil. Combine the broccoli, beans, grape tomatoes, feta cheese, oil mixture and toss well. Serve on mixed greens. Nutrition-packed!!!

Calories 367

Protein 17g, Carbs 35g, Fat 20g, Sat Fat 5g, Sodium 359mg, Fiber 12.9g

Beneficial Nutrients

Vit A 5376 IU, B1 .27mg, B2 .55mg, B3 2.35mg, B5 1.71mg, B6 .52mg, Folate 153mcg, B12 .32mcg, Vit C 228mg, Vit E 7.36 IU, Calcium 290mg, Iron 4.11mg, Magnesium 121mg, Potassium 1114mg, Selenium 8.35 mcg, Zinc 2.77mg

 

Ingredients

  • 2 1/2 lbs broccoli steamed a little
  • 2 tsp dijon mustard
  • 1/4 C white balsalmic vinegar
  • 1/4 C extra virgin olive oil
  • 3/4 C dry garbanzo beans
  • 1 C grape tomatoes
  • 1/2 C feta cheese
  • 4 C mized greens

Crockpot Cheesy Rice, Mushroom & Spinach Casserole

6 Servings

In a skillet, heat oil over medium heat, cooking onion, celery and mushrooms until softened. Add garlic, gingerroot, cumin, salt and pepper and cook, stirring for 1 minute. Add sun-dried tomatoes, tomatoes, and vegetable stock and bring to a boil. Transfer to slow cooker stoneware. Add rice and stir to combine. Cover and cook on low 7-8 hours until rice is tender. Stir in spinach and sprinkle cheese on top of mixture. Cover and cook on high for 20-25 minutes or until cheese is melted.

Calories 471 per 2 cup serving

Protein 14.6g, Carbs 59g, Fat 17g, Sodium 6404mg, Fiber 5g

Beneficial Nutrients

Vit A, Folate, Vit C, Calcium, Potassium, Magnesium, Selenium. This recipe provides all the amino acids to make a complete protein.

Cook Time: About 8 hours

Ingredients

  • 2 Tbsp olive oil
  • 2 large portabello mushrooms, sliced thin
  • 4 stalks celery, thinly sliced
  • 2 cloves garlic, minced
  • 1 Tbsp minced gingerroot
  • 1 tsp ground cumin
  • 1 tsp sea salt
  • 1 tsp black pepper
  • 1/4 C oil-packed sun-dried tomatoes, chopped
  • 1 can (28 oz) coarsely chopped tomatoes
  • 3 C vegetable stock (substitute chicken stock in not vegetarian)
  • 2 C long grain brown rice
  • 1 lb fresh spinach or a 10 oz bag, washed, stems removed and chopped
  • 2 C shredded cheddar cheese

Greek Omelet

2 Servings

Whisk eggs, cream, and peppers in a medium bowl. Wash spinach, remove stems. With water clinging to leaves, place in saucepan with tight-fitting lid. Steam leaves on medium-high until wilted. Drain in a colander, pressing out liquid with the back of a wooden spoon. Chop spinach and set aside. In a 10-inch nonstick skillet, melt 1 tablespoon butter over medium-high heat. Add chopped onion and mushrooms and sauté about 5 minutes. Remove onion/mushrooms and combine with feta cheese, spinach and oregano in a small bowl. In the same skillet, melt 2 tablespoons butter over medium-high heat. When the butter is hot, add egg mixture, reduce heat to medium and cook, lifting edges to allow uncooked egg to seep underneath. When bottom layer of egg is cooked, spread the spinach filling over one side of the omelet. Gently fold in half. Cook half a minute longer and serve immediately, garnish with dried or fresh parsley leaves.

Calories 483 per serving

Protein 21g, Carbs 9g, Fat 40g

Beneficial Nutrients

Vit A, B2, B3, B5, Folate, B12, Vit D and E. The mineral content would surprise most people. Calcium 312mg, Iron 3.8mg, Magnesium 71mg, Potassium 668mg, and Selenium 41mcg

Cook Time: About 8 hours

Ingredients

  • 4 eggs
  • 2 Tbsp all-dairy heavy cream
  • 2 Tbsp butter
  • Freshly ground black pepper
  • Dash cayenne pepper
  • Filling:
  • 3-4 C fresh spinach
  • 4-6 large mushrooms
  • 1 Tbsp butter
  • 2 Tbsp chopped red onion
  • 1/2 C crumbled feta cheese
  • Dash of sea salt
  • 2 tsp dried oregano

Guacamole With Corn

Makes about 3 cups

Preheat broiler. Mix together corn, onion, cumin, jalapeno, garlic and oil. Spread vegetable mixture onto a baking pan and roast about 3 inches from the broiler for about 10 minutes, stirring often. Remove the pan and set aside to cool. If you prefer, mash the avocado before adding the other ingredients. Combine avocado, tomato, lime juice, vinegar and cilantro in a serving bowl. Stir in the roasted corn mixture and add salt and pepper to taste if desired. Serve immediately or refrigerate.

Calories 70 per 1/4 cup

Protein 1g, Carbs 4.7g, Sat Fat .8g, Sodium 5mg, Fiber 1.8g

Beneficial Nutrients

Vit A 246 IU, B3 .62mg, B5 .31mg, B6 .1mg, Folate 21mcg, B12 .33mcg, Vit C 6mg, Magnesium 13mg, Potassium 212mg

 

Ingredients

  • 1 cup fresh or frozen corn
  • 3 T minced red onion
  • ½ tsp ground cumin
  • 1 tsp minced fresh jalapenos
  • 2 garlic cloves pressed
  • 2 tsp olive oil
  • 2 avocado peeled, pitted & cubed
  • 2 roma tomatoes chopped
  • 3 T fresh lime juice
  • 2 tsp cider vinegar
  • 1-2 T fresh chopped cilantro
  • Sea salt & pepper to taste

Lentil Pasta Sauce

4 Servings

Heat oil in large skillet over medium-high heat. When it’s hot, add onion, garlic, parsley & sage. Reduce heat to medium and sauté until onion is translucent. Add tomatoes and continue cooking stirring often until the tomatoes cook down to a thick sauce. Stir in the lentils and vegetable broth or water. Bring to a simmer over med-hi heat. Reduce heat to medium-low, cover and simmer until the liquid is absorbed, about 30 minutes. If the lentils are not done in the center, add ¼ cup to ½ cup more liquid and continue cooking until the lentils are soft. Season to taste. Serve over a more sturdy pasta such as penne.

Calories 164 per serving (sauce only)

Protein 10.7g, Carbs 25.5g, Fat 3.3g, Fiber 11.2g

Beneficial Nutrients

B1 0.22mg, B2 0.13mg, B3 1.4mg, B5 0.82mg, B6 0.28mg, Folate 161mcg, Vit C 28mg, Iron 3.5mg, Magnesium 47mg, Potassium 522mg, Zinc 1.32mg, Calcium 32mg

Cook Time: About 45 minutes

Ingredients

  • 2 tsp extra virgin olive oil
  • 1 onion, chopped
  • 1 garlic clove, minced
  • 1/4 C fresh minced parsley
  • 2 fresh sage leaves, minced
  • 2 C whole peeled & chopped fresh tomatoes
  • 2/3 C uncooked lentils
  • 1 1/4 C vegetable broth
  • Sea salt & black pepper to taste

Simple Greek Pasta

4 Servings

Heat the olive oil in a skillet over medium-high heat. Sauté the onion, pepper and garlic for a few minutes or until onions are translucent. Add the tomatoes and beans, and simmer 10-15 minutes. Cook the pasta in a separate pot. Add the spinach to the tomato mixture and cook for an additional 2-3 minutes. Serve the sauce over pasta and sprinkle with feta cheese. If desired, you could add 1/2 teaspoon of dried herbs de provence seasoning. This dish contains all of the amino acids, making it a complete protein.

435 per 17 oz serving

Protein 19.5g, Carbs 63g, Fat 11g, Sat Fat .5g, Cholesterol 25mg, Fiber 14g, Sodium 953mg, Phytosterols 6.8mg

Beneficial Nutrients

Vit A 3530 IU, B1 .33mg, B12 5.4mg, Vit C 58mg, Vit K .15mcg, Calcium 133.5mg, Magnesium 6mg, Potassium 98mg, Iron 7.5mg

Cook Time: 20 minutes

Ingredients

  • 2 14.5oz cans Italian style tomatoes
  • 1 C Cannellini beans cooked
  • 10 oz fresh spinach, washed and chopped
  • 1 Tbsp extra virgin olive oil
  • 1/2 C chopped onion
  • 1/2 C chopped green pepper
  • 1 garlic clove, pressed
  • 8 oz whole wheat Penne pasta
  • 1 C crumbled feta cheese

Vegetarian Paella

10 Servings

Soak the beans separately in water 8 hours or overnight. Drain and rinse the beans. The beans will retain their individual colors if cooked separately; however, they can be cooked together. Bring the beans to a boil in 2 quarts of clean water. Reduce the heat to medium-low, cooking just until tender (60-90 minutes). Drain the beans. Preheat the oven to 450°. Heat the oil in a paella pan or stock pot over medium heat. Add the pressed garlic, scallions, and pepper and sauté until the pepper is slightly soft. Add the tomato and parsley, cooking 1 to 2 minutes longer. Then stir in the spinach, paprika and cumin. Stir in the rice and mix with the pot mixture. Pour in the vegetable stock and bring to a boil. Continue to boil for about 5 minutes, stirring occasionally. Add the beans and salt and pepper to taste. Cook another minute or so. Place the paella pan in the oven or transfer the mixture to a 9 x 13 glass baking dish. Cook uncovered about 30 minutes or until the liquid has been absorbed. Remove from the oven and let rest for 5 minutes. Serve with chopped scallions if desired. The recipe could be topped with shredded cheese if desired; however, the nutrient content does not reflect the addition of cheese.

Calories 257 per 1 1/2 cup serving

Protein 9.5g, Carbs 40g, Fat 7g, Sat Fat 1g, Fiber 7g, Cholesterol 0mg, Phytosterols 5mg, Sodium 988mg

Beneficial Nutrients

Vit a 2691 IU, B3 .78mg, B5 .39mg, B6 .16mg, B12 53mcg, Vit C 40mg, Vit K 60mg. Calcium 68mg, Magnesium 28mg, Iron 2.5 mg, Potassium 271mg

 

Ingredients

  • 1/2 C chickpeas
  • 1/2 C dark red beans
  • 1/2 C black beans
  • 2 C vegetable stock
  • 1/4 C extra virgin olive oil
  • 5 garlic cloves, pressed
  • 1 bunch scallions, chopped
  • 1 large red pepper, chopped
  • 1 C short grain rice
  • 2 Roma tomatoes. diced
  • 3-4 C rinsed baby spinach leaves
  • 2 tsp parsley flakes
  • 2 tsp Hungarain paprika
  • 1 1/2 tsp cumin
  • Pink salt
  • Cracked peppercorn

Zucchini Mushroom Quiche

6 Servings

CRUST: Preheat oven to 350°. Lightly butter a 9-inch pie pan. In a medium bowl, using a fork, combine the cooked rice with melted butter, egg, flour, parsley, scallions and black pepper. Mix well. Gently pat into pie pan, pressing against the edges and bottom of pan with the back of fork. Bake 20 minutes, until lightly browned. FILLING: In a large skillet, melt butter & olive oil over medium-high heat. When hot, add onion and sauté until softened. Add zucchini and mushrooms and sauté until tender, about 8 minutes. Drain well and set aside. In a medium bowl, combine ricotta cheese, eggs, cream, parmesan, basil and pepper. Mix well, stirring with a fork. Add sautéed vegetables and pour into prepared crust. Bake until filling is browned and set, about 30 minutes.

536 per 1/6 of recipe

Protein 17.8g, Carbs 68g, Fat 21.7g

Beneficial Nutrients

Vit A 916 IU, B1, .4mg, B2 0.47mg, B3 5.25mg, B5 2.0mg, B6 .56mg, Folate 53mcg, B12 4.16mcg, Calcium 245mg, Iron 2.3mg, Magnesium 136mg, Potassium 601mg, Selenium 30.6mcg, Zinc 2.3mg

 

Ingredients

    Crust:
  • 2 1/2 C cooked brown rice
  • 2 Tbsp melted butter
  • 1 beaten egg
  • 1 Tbsp flour
  • 1 Tbsp minced fresh parsley
  • 2 Tbsp minced scallions
  • Freshly gound black pepper
  • Filling:
  • 1 Tbsp butter
  • 1 Tbsp extra virgin olive oil
  • 1 small diced red onion
  • 2 C sliced portabella mushrooms
  • 1 lb thinly sliced zucchini
  • 1 C whole ricotta cheese
  • 3 eggs
  • 2 Tbsp heavy cream
  • 2 Tbsp grated parmesan cheese
  • 2 Tbsp fresh chopped basil
  • Freshly ground black pepper to taste