Healthy Recipes

Featured Recipe: Garden Gazpacho

Gazpacho RecipeIngredients:
3/4 cup frozen, shelled & blanched edamame
1 cup tomato juice
1 tomato cut into 1/8ths
3 ice cubes
1 four inch-long cucumber, peeled, halved, seeded & cut into 3/4 inch cubes
1/2 red bell pepper cut into cubes
2 scallions cut into 1 inch pieces
1/2 tsp hot red pepper sauce
3 tbsp fresh basil
1 tbsp balsamic vinegar
1 tbsp olive oil
1/4 tsp salt

Directions:
Cook edamame according to package directions. Drain well & set aside. In blender, combine tomato juice, fresh tomato, & ice. Blend until smooth, about 1 min. Add cucumber, bell pepper, scallions, pepper sauce, basil, vinegar, oil, and salt. Blend until vegetables are coarsely chopped. Add edamame and blend together until coarsely chopped. Ladle into bowls, and garnish with extra edamame and serve.

Featured Recipe: Pumpkin Oatmeal Pancakes

Oatmeal PancakesIngredients:
1 cup white whole wheat flour
1/2 cup rolled oats (old fashioned)
1 1/2 teaspoons baking powder
1 teaspoon cinnamon
Pinch ground nutmeg
Pinch ground ginger
Pinch salt
1/4 cup sugar, sucanat, or other sweetener
2/3 cup canned pumpkin purée
1 egg
2 Tablespoons canola oil
3/4 cup almond, coconut or cow’s milk (skim works)

Directions:
In a large mixing bowl, whisk together the flour, oatmeal, baking powder, spices and sugar. Add the remaining ingredients and stir until combined.

Heat a large frying pan over medium heat. Spray the pan well with Pam, or use a small amount of oil. When the pan is hot enough, spoon some of the batter onto the frying pan and spread it slightly into a circle. When the pancakes are set on top, flip it and fry for a couple of minutes until both sides are golden brown.

Serve hot with maple syrup, agave syrup or sugar free maple syrup and a sprinkling of chopped toasted pecans.

Chilled Tomato, Watermelon, and Basil Soup

Tomato SoupIngredients:
1 cup canned low-sodium plum style tomatoes
1/4  cup low-sodium tomato puree
1 cup chopped watermelon (seedless)
1/2  teaspoon chopped or pressed garlic
1/4 teaspoon freshly ground black pepper
1/2 teaspoon orange zest (zest only, no white pith)
1 tablespoon basil, cut into thin strips
Four sprigs of fresh basil
Dollop of low fat Greek yogurt

Directions:
Combine all ingredients in a blender. Blend well and refrigerate until well-chilled. Ladel soup into wide bowls and garnish with a sprig of fresh basil.

Shaved Fennel Salad with Lemon, Parsley, and Chives

Ingredients:
3 fennel bulbs, very thinly slice on a mandolin
2 tablespoons chopped fresh flat leaf parsley
2 tablespoons chopped fresh chives
1 lemon
Extra virgin olive oil
Sea salt and freshly ground black pepper

Directions:
Combine the fennel, parsley, and chives in a large bowl. Using a microplane grater, grate the lemon zest over the fennel mixture. Squeeze the lemon over the fennel. Add the oil and toss to coat. Season to taste with salt and pepper. Mound the salad on plates and serve immediately.


Kale-Carrot Apple Salad

Ingredients:
2 bunches of fresh kale
4-5 peeled carrots
2 apples
Juice of 1 lemon
2-4 TB olive oil
1/2 tsp. salt
2-3 TB fresh ground coriander seeds

Directions:
Wash the kale then remove the leaves from the tough stems. Place in a processor to chop and add a bit of the lemon juice and olive oil, continue until all the kale is processed. Use processor to chop or shred the carrots and add to kale. Add chopped apples and ground coriander seeds, stir and add salt to taste. Refrigerate and cover until ready to serve.

Caramelized Cauliflower

Ingredients:
1 head cauliflower
1 white onion
1 tbs extra virgin olive oil

Directions:
Dice 1/2 onion into medium pieces. Remove cauliflower stem. Chop cauliflower into manageable pieces. Sweat onions in olive oil on low heat. Once translucent add cauliflower and turn heat to medium. Cover and stir occasionally making sure to brown all sides of the cauliflower. When soft mash with wooden spoon or hand masher until desired consistency. Season to taste.

Roasted Butternut Squash Soup

Ingredients:
2 butternut squash
6 tbs extra virgin olive oil
8 cups vegetable stock
salt
pepper
honey

Directions:
Peel and seed squash. Cut squash into 1 inch cubes. Toss in 4 tbs olive oil - enough to coat squash. Then add a few pinches of salt and pepper to desired taste and then toss. Bake in oven on 350 degrees for aprox. 1 hour. Stir occasionally. Rotate half way through until fork tender. In a large pot, add 2 tbs of olive oil in the bottom of the pot. Start with 8 cups of vegetable stock. Bring to boil, then simmer. Puree vegetable stock and squash in pot. Add salt, pepper and honey to taste.

Very Rich Chocolate Mousse

Ingredients:
1 box (12.3) ounces silken soft tofu
2 tsp. pure vanilla extract
2 cups good-quality semisweet
chocolate chips
1/2 cup maple syrup
1 tsp. grated orange zest (optional)

Directions:
In a small food preocessor, blend together tofu and vanilla until smooth. In the top of a double boiler or in a metal bowl set over a saucepan of simmering water, melt together chocolate and maple syrup, stirring occasionally. Let cool slightly. Then add chocolate mixture and optional orange zest to tofu in the processor. Blend until smooth. Transfer to a bowl & refrigerate until thoroughly chilled, about 2 hours. Mousse can be refrigerated for up to 3 days.

Sloppy Joes

Ingredients:
1 tsp. olive oil
1 sweet onion finely chopped
1 red bell pepper chopped
1 pkg (14oz) soy beef
1 glove garlic, finely chopped
2 tsp. chili power
1/4 tsp. salt
2/3 cup ketchup
1/4 cup red wine vinegar
2 tbsp dark brown sugar
1 tbsp Worcestershire sauce
1 32 oz can whole tomatoes
drained & chopped
6 whole-wheat buns

Directions:
In a large skillet, heat oil over med. heat. Add onion & pepper and cook until tender, about 5 min. Crumble soy beef in skillet. Stir in garlic, chili powder, salt and cook stirring occasionally for about 4 min. Meanwhile, in a small bowl stir together ketchup, vinegar, sugar and Worcestershire. Add tomatoes & ketchup mixture to skillet and stir. Gently simmer for 10 min., stirring occasionally. Serve Sloppy Joes over rolls.

Garden Gazpacho with Edamame

Gazpacho RecipeIngredients:
3/4 cup frozen shelled & blanched
edamame
1 cup tomato juice
1 tomato cut into 8ths
3 ice cubes
1 four inch-long cucumber, peeled,
halved, seeded & cut into 3/4
inch cubes
1/2 red bell pepper cut into cubes
2 scallions cut into 1 inch pieces
1/2 tsp hot red pepper sauce
3 tbsp fresh basil
1 tbsp balsamic vinegar
1 tbsp olive oil
1/4 tsp salt

Directions:
Cook edamame according to pkg directions. Drain well & set aside. In blender, combine tomato juice, fresh tomato, & ice. Blend until smooth, about 1 min. Add cucumber, bell pepper, scallions, pepper sauce, basil, vinegar, oil, and salt. Blend until vegetables are coarsely chopped. Add edamame and blend together until coarsely chopped. Ladle into bowls, and garnish with extra edamame and serve.

Elk Loin

“Because it’s so lean, elk is less forgiving,” Chef Liken says.” So if you overcook it, it will be chewy. Also, if it’s undercooked, it’s chewy.” She recommends cooking the meat in large pieces, and slicing it afterwards. Both the fennel and the arugula are Colorado ingredients, and begin making an appearance at farmers markets in June.

Ingredients:
Equal parts toasted and ground

• Coriander
• Fennel seed
• Mustard seed
• Salt (not toasted)
• Pepper (not toasted)

2.25 pounds elk loin
4 cups fennel, shaved
3 cup fresh arugula

Directions:
Preheat the oven to 400 degrees. Rub the loins with the spice mix. Sear loins in a very hot pan to brown them and transfer to a 400-degree oven and cook until medium rare, about 6 minutes. Mix the arugula, fennel and about 1 tablespoon of citrus vinaigrette (see recipe below) and season to taste with salt and pepper.

Serve with tabouli (see recipe below). Slice the elk about ½-inch thick and arrange a few slices on each plate. Garnish with the arugula and fennel salad, enjoy!

Tabouli Salad

Prepare with elk loin (recipe above).
Yield = 6 cups

Ingredients:
½ cup bulgur
1.25 cups water
½ cup finely chopped parsley
2 tablespoons finely chopped mint
1.5 cups pomegranate seeds
¾ cup cucumber, diced small
2 tablespoons lemon juice
1 clove of garlic, minced
¼ cup extra virgin olive oil
Salt and pepper

Directions:
Bring water to a boil, stir in bulgur, cover and turn off heat. Let stand 25 minutes until most of the liquid is absorbed and bulgur is fluffy and tender. Pour off remaining liquid if there is any. Whisk all dressing ingredients together. In a bowl combine bulgur, herbs, vegetables and dressing and mix until just combined.

Citrus Vinaigrette

Prepare with elk loin and tabouli salad (see recipes above).

Ingredients:
1 tablespoon lemon juice
1 teaspoon dijon mustard
1 teaspoon shallot, minced
½ teaspoon honey
3 tablespoon extra virgin olive oil
Salt and black pepper to taste

Directions:
In bowl, put the lemon juice, mustard, shallot and honey and whisk to incorporate. Slowly incorporate the oil in a thin
stream while whisking constantly. Season to taste.

Easy Granola Cookies

Ingredients:
3 bananas
1 cup walnuts
1 cup figs
1 teaspoon vanilla
2 cups oatmeal
1 cup dates, soaked in water for 20 minutes, then drained

Directions:
Preheat oven to 350 degrees. Process all ingredients except oatmeal in a food processor until smooth. Add oatmeal and combine well. Drop by spoonfuls onto a baking sheet and bake for 10 to 12 minutes or until lightly browned.

Baked Chips

Ingredients:
Whole Wheat Tortillas
Cooking Spray
Salt

Directions:
Preheat oven to 350. Cut tortillas into chips. Spray both sides of tortillas on a baking sheet and sprinkle with salt. Bake until golden brown, rotating the baking sheet once, about 12 to 15 minutes.

Guacamole

Avocados are a superfood loaded with potassium, iron, vitamins A, C, E, B-complex, fiber and heart healthy fats (monounsaturated fats). They’re also the perfect “baby food on the go,” as you can just slice one in half and offer spoonfuls to your baby without any mess or prep.

Ingredients:
3 Haas avocados, halved, seeded and peeled
1 lime, juiced
1/2 teaspoon kosher salt
1/2 teaspoon cumin, ground
1/2 teaspoon cayenne
1/2 onion, diced
2 roma tomatoes, seeded and diced
1 tablespoon cilantro, chopped
1 clove garlic, minced
Baked chips (see recipe above)

Directions:
In a large bowl, place the scooped avocado pulp and lime juice; toss to coat, making sure you get all of them. Drain, reserving lime juice. Add the salt, cumin and cayenne and mash with a potato masher or a fork. Fold in the onions, tomatoes, cilantro and garlic. Add 1 tablespoon of the reserved lime juice. Let sit at room temperature for 1 hour and then serve.

Sweet Potato & Black Bean Hash

Ingredients:
2 tsp. vegetable oil
2 medium onions, chopped
1 medium sweet potato, peeled & cut into 3/4 inch dice
2 large cloves garlic, minced
1 jalapeno pepper, seeded & minced
4 tsp. ground cumin
1/2 tsp. salt
3/4 cup frozen corn
15 oz. can black beans, drained & rinsed

Directions:
In a large skillet, preferably cast-iron, heat oil over med-high heat. Add onions, stirring often for about 5 minutes. Add sweet potato & cook until beginning to brown in spots. Stir in garlic, jalapeno, cumin, salt & cook stirring often, about 30 sec. Add 3/4 cup water & cook, stirring to scrape any browned bits from the bottom of pan, until potatoes are tender. Stir in corn, black beans and cook until heated through. Season with freshly ground pepper to taste and serve hot. Serve with chopped fresh cilantro & lime wedges if desired.

Vegetable Stock

This recipe makes 11 cups of stock.

Ingredients:
2 tsp olive oil
2 bay leaves
1 pound carrots
1 bunch celery
3 medium onions
16 cups of water

Directions:
Cut and peel carrots and onion. Put the peel and stems aside. Cut celery, carrots, and onion in 1 inch pieces. Add oil to pot and heat on medium for one minute; then add all cut vegetables and stir so oil coats vegetables. Cover and stir every 2 or 3 minutes. Add cold water and bay leaves when onions are translucent. Add the vegetable scraps and cook on high. When mixture reaches boil, reduce to simmer for 1 hour.

Pumpkin Oatmeal Pumpkin Pancakes

Oatmeal PancakesIngredients:
1 cup white whole wheat flour
1/2 cup rolled oats (old fashioned)
1 1/2 teaspoons baking powder
1 teaspoon cinnamon
Pinch ground nutmeg
Pinch ground ginger
Pinch salt
1/4 cup sugar, sucanat, or other sweetener
2/3 cup canned pumpkin purée
1 egg
2 Tablespoons canola oil
3/4 cup almond, coconut or cow’s milk (skim works)

Directions:
In a large mixing bowl, whisk together the flour, oatmeal, baking powder, spices and sugar. Add the remaining ingredients and stir until combined.

Heat a large frying pan over medium heat. Spray the pan well with Pam, or use a small amount of oil. When the pan is hot enough, spoon some of the batter onto the frying pan and spread it slightly into a circle. When the pancakes are set on top, flip it and fry for a couple of minutes until both sides are golden brown.

Serve hot with maple syrup, agave syrup or sugar free maple syrup and a sprinkling of chopped toasted pecans.

Pancake Nutrition Facts