Healthy Recipes
Welcome to the recipes page. I chose these particular recipes because they are all healthy menu items, prepared with fresh ingredients, that can be eaten as light lunches or paired with an additional side to make a satisfying meal. Unique and tested crowd pleasers, I hope you consider trying each one!
Forbidden Black Rice Salad
Roasted Cherry Tomatoes with Cilantro Lime Vinaigrette
White Beans with Swiss Chard
Moroccan Toasted Couscous with Spiced Honey Citrus Dressing
Forbidden Black Rice Salad
This salad is perfect as a unique and healthy summer evening dinner salad. Paired with grilled veggies, homemade hummus and fresh fruit, your dinner is a sure hit!
2 cups Forbidden Black Rice (can be found at Whole Foods or Specialty Food Stores)
3 1/2 cups water
3 T soy sauce
3 T sesame oil
1 pound peeled, diced, steamed sweet potatoes (about 7 minutes)
3/4 cup each small diced red pepper, yellow pepper, orange pepper
1/2 cup sliced scallions (optional)
Bring rice, water and pinch of salt to a quick boil, cover and lower heat to a simmer for 30 minutes. Whisk together sesame oil and soy sauce. While rice is still warm, toss in the sesame oil and soy sauce mixture. Let cool, then add sweet potatoes, red peppers, yellow peppers, scallions, and salt, pepper to taste.
To print a pdf file of the Forbidden Black Rice Salad recipe, click here.
Roasted Cherry Tomatoes with Cilantro Lime Vinaigrette
I created this recipe because I love the flavor and health benefits of cooked tomatoes. This dish is gorgeous served on a bed of fresh spinach and is a delicious accompaniment to grilled chicken and flatbread.
Salad:
2 pints cherry tomatoes
1 cup fresh mozzarella balls, cut into small pieces
1/4 cup Cilantro Lime Vinaigrette (see recipe below)
4-6 cups chopped baby spinach
Fresh basil, chopped, if desired
Cilantro Lime Vinaigrette:
1/2 cup fresh lime juice
1/2 cup champagne vinegar
1 cup olive oil
1/2 cup fresh cilantro leaves
1 T sugar
salt and black pepper to taste
Preheat oven to 350 degrees, and spray a 9x9" glass baking dish with Pam. Cut cherry tomatoes in half and roast tomatoes until soft and slightly dehydrated (30-45 minutes). In a large saucepan, heat vinaigrette to a boil. Reduce slightly (let some of the vinegar boil off). Add cooked tomatoes and stir well. Remove from heat and toss with desired amount of baby spinach. Add fresh mozzarella and basil. Serve warm.
To print a pdf file of the Roasted Cherry Tomatoes with Vinaigrette recipe, click here.
White Beans and Swiss Chard
Hearty, simple and flavorful, this one-pot meal is great with thick slices of your favorite crusty whole grain boule - the contrast of the white beans with the dark green chard is striking and provides you with a built in "salad!"
Olive Oil
1 red onion, chopped
1 stalk celery, chopped
1 yellow bell pepper, grilled, peeled, seeded and diced (don't substitute)
2 cloves fresh garlic, minced
dried oregano and basil to taste
salt and pepper to taste
dry white wine to taste
8 cups chicken stock + more for later
1 cup tomato puree or tomato sauce
2 cups dried white beans, soaked overnight
1 bunch rainbow Swiss chard, heavy stems removed, chopped
3/4 cup brown rice
Sauté onion and celery until browned. Add the garlic and cook for about 15 seconds. Add the roasted yellow pepper and dried herbs. Add the tomato puree and reduce for a bit to deepen the flavor. Add the chicken stock and rinsed/drained beans. Simmer for 1 hour adding the wine as needed. Stir in the rice and additional stock/water as needed. Simmer 1 hour. Stir in the Swiss chard and season to taste. (note: using a canned stock in this recipe is just fine as the additional salt provides more flavor.)
To print a pdf file of the White Beans and Swiss Chard recipe, click here.
Moroccan Toasted Couscous with Spiced Honey Citrus Dressing
Adapted from The Whole Foods Cookbook, this is my new favorite whole grain salad. The pungent aroma of the cardamom and citrus zests makes your mouth water before you even take your first bite!
Dressing:
1/2 t cumin
1/4 t cardamom
1/4 t cinnamon
1/4 cup fresh lemon juice
1/4 cup fresh orange juice
1 T fresh minced ginger
1 T honey
1/4 cup orange oil (see recipe)
salt and pepper to taste
Orange Oil
Heat 2 tablespoons of orange zest with 1 cup of extra-virgin olive oil until it barely bubbles. Remove from heat and allow the flavors to infuse.
Using a blender, blend all dressing ingredients together - slowly pouring in the oil at the end in a steady stream.
Salad:
1 1/2 cups Israeli Couscous (can be purchased at specialty food stores like Whole Foods)
1 1/2 cup water
1/4 t turmeric
3/4 cup each caramelized red, yellow or orange peppers
5 diced prunes
8 diced dried apricots
1/2 cup currants
1 cup toasted pine nuts
1 1/2 T grated orange zest
chopped fresh Italian parsley to taste
To prepare the salad, preheat the oven to 375 degrees. Toast the couscous on a cookie sheet for about 10 minutes. Cool and place in a bowl.
Combine the water with the turmeric and bring to a boil. Pour the water over the couscous and let stand, loosely covered, for about 10 minutes. Set aside to cool. Fluff the couscous and combine with the rest of the salad ingredients. Add dressing and adjust seasonings.
To print a pdf file of the Moroccan Toasted Couscous recipe, click here.
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