This week's Recipes ...
|Rainbow chard FL|
|Green Beans FL|
|Yukon Gold Potatoes|
Healthy Recipes Collections here
Healthy Juicing Recipes here
|Friday February 24th 2017
(This week's recipes are usually uploaded by Friday each week.
If they have not yet been updated, please check back later. Thanks).
DASH - Lower High Blood Pressure - here
Swiss Chard and Green Bean Stew
1 bunch Swiss chard, large stems discarded and leaves cut crosswise into 2-inch strips
2 tablespoons extra-virgin olive oil
3-4 garlic scapes, chopped (woody ends removed)
crushed red pepper, to taste
1 medium onion, sliced into half moons
1 bunch green beans
1 cup reduced-sodium vegetable broth
1/2 cup water
Kosher salt and freshly ground pepper
Bring a pot of water to a boil. Add the chard and simmer over moderate heat until tender, about 8 minutes. Drain the greens and gently press out
excess water. In a medium saucepan, heat the oil. Add the garlic scapes and crushed red pepper and cook over moderate heat for 1 to 2 minutes.
Add the onions and sauté until they are translucent. Add the green beans and sauté for another 2 to 3 minutes. Combine the broth and water and
add to the saucepan. Simmer for about 3 minutes. Add the chard and simmer over moderate heat until the flavors meld and most of the liquid has
absorbed. Season the stew with salt and pepper
Tangy Swiss Chard with Slivered Carrots
1/4 cup extra-virgin olive oil
2 large carrots (3/4 pound), halved lengthwise and thinly sliced on the diagonal
4 pounds Swiss chard, stems chopped, leaves cut into 1-inch strips
2 tablespoons rice wine vinegar
Kosher salt and freshly ground pepper
Heat the olive oil in a very large skillet. Add the carrots and cook over moderately high heat until crisp-tender, about 3 minutes. Add the chard stems
and cook for 1 minute, then stir in the chard leaves and toss until wilted, about 3 minutes. Stir in the rice vinegar, season with salt and pepper and
Swiss Chard and Leek Gratin
3 pounds Swiss chard, large stems discarded
3 tablespoons extra-virgin olive oil
6 medium leeks, white and tender green parts only, sliced 1/4 inch thick
3 garlic cloves, minced
6 tablespoons unsalted butter
2/3 cup all-purpose flour
1 quart whole milk
1/2 cup shredded Gruyère cheese
1/2 cup freshly grated Parmigiano-Reggiano cheese
1/4 teaspoon freshly grated nutmeg
Freshly ground pepper
In a large pot of boiling water, blanch the chard in batches until wilted, about 1 minute. Drain the chard, squeeze dry and chop it. Heat the oil in the
pot. Add the leeks and a pinch of salt. Cover and cook over moderately low heat, stirring, until tender, 7 minutes. Uncover, add the garlic and cook,
stirring, until fragrant, 2 minutes. Add the chard, season with salt and remove from the heat. Preheat the oven to 425°. Butter a 10-by-15-inch
baking dish. In a large saucepan, melt the butter. Stir in the flour over moderate heat to form a paste. Gradually whisk in one-third of the milk and
cook, whisking, until the mixture starts to thicken. Repeat two more times with the remaining milk. Bring the sauce to a boil, whisking constantly.
Reduce the heat to low and cook, whisking often, until thickened and no floury taste remains, 15 minutes. Whisk in the cheeses and the nutmeg;
season with salt and pepper. Mix the sauce into the leeks and chard. Season with salt and pepper. Transfer the mixture to the prepared baking dish.
Bake in the upper third of the oven for about 25 minutes, until bubbling and golden brown on top. Let rest for at least 10 minutes before serving.
The unbaked gratin can be refrigerated overnight. Bring to room temperature before baking.
FL Green Beans
Chicken, potato & green bean curry
1 tbsp sunflower oil
1 onion, chopped
6 chicken thigh fillets, cubed
2 potatoes, cut into small cubes
2 tbsp mild curry paste
500g tomato passata (or whizz up a 400g can plum tomatoes with 100ml water until smooth)
200g fine green beans
150g pot natural yogurt (use full-fat to avoid curdling)
plain rice or naan bread, to serve
Heat the oil in a large frying pan and cook the onion and chicken together over a medium heat for 5 mins until the onion is soft. Add the potatoes,
curry paste and passata, bring to the boil, then cover and gently simmer for 15 mins. Add the beans and a splash of water and cook for 10-15 mins
more until all the vegetables are tender and the chicken is cooked through. Remove from the heat and stir in the yogurt. Serve with rice or naan
Green Beans and Carrots Sauteed in Butter and Garlic
300g fresh green beans (2 nice handfuls)
3teaspoons butter, to taste
1teaspoon minced garlic
salt and pepper, to taste
Trim green beans and cut carrot into sticks that are similar in size to the green beans. Put the carrots in a microwave safe dish and pour about 1/2 a
cup of boiling water over them. Loosely cover dish (so a bit of steam can escape). I use a microwave steamer. Microwave on high about 3 minutes,
until carrots are starting to soften but not yet done. Add beans to carrots in dish or steamer. Microwave for another 2 - 3 minutes. Veggies should be
crisp tender, or just slightly less than your desired doneness. Drain veggies and set aside. When you are almost ready to serve, heat up some butter
in a sauté pan or wok until foamy. Throw in garlic and veggies and stir for just a minute or two, until garlic is fragrant and veggies are coated in butter
Season with salt and pepper, if desired.
3-Ingredient Lemony Green Beans with Frizzled Leeks
2 1/2 pounds green beans, preferably haricot verts, trimmed
1 teaspoon kosher salt, plus more
2 large leeks, white and light-green parts only
1 1/2 cups olive oil
1/2 teaspoon freshly ground black pepper
Cook green beans in a large pot of boiling salted water until crisp-tender, 5–7 minutes. Drain, then immediately transfer to a large bowl filled with ice
water. Drain again and pat dry. Meanwhile, zest lemons to yield 1 Tbsp. zest. Juice lemons to yield 1/4 cup juice, then slice any remaining lemons into
wedges. Cut leeks crosswise into 4" sections, then thinly slice lengthwise into matchsticks. Heat oil in a large deep-sided skillet over medium-high
until shimmering. Cook half of leeks, stirring occasionally, until lightly golden brown and crispy, about 5 minutes. Using a slotted spoon, transfer to
paper towels; season with salt. Repeat with remaining leeks; reserve oil in skillet. Cook green beans, pepper, lemon zest, and remaining 1 tsp. salt in
reserved oil over medium heat, tossing occasionally, just until warmed through, about 5 minutes. Add lemon juice and toss to coat, then transfer to a
platter. Drizzle about 1/2 cup oil from pan over; reserve remaining oil for another use. Top with leeks and serve with lemon wedges alongside.
Green beans can be blanched 1 day ahead; let dry, then transfer to an airtight container and chill.
Roasted Carrots and Potatoes with Dill
1 pound carrots, halved lengthwise if large and crosswise if long
1 1/2 pounds small red potatoes, halved if large
2 tablespoons extra-virgin olive oil
Coarse salt and ground pepper
1 tablespoon fresh lemon juice
2 teaspoons finely chopped fresh dill
Preheat oven to 400 degrees, with rack in lower third. On a rimmed baking sheet, toss carrots and potatoes with oil; season with salt and pepper.
Arrange in a single layer and cook until vegetables are browned in spots and tender when pierced with a knife, 40 minutes, tossing halfway through.
Toss with lemon juice and dill. Serve warm or at room temperature.
Carrot, Zucchini, Squash Ribbons
2 large carrots, peeled
3 large zucchini, peeled
3 large yellow squash, peeled
2 tablespoons butter
2 cloves garlic, minced
2 tablespoons minced fresh parsley leaves
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1/2 lime, juiced
Cut carrots, zucchini, and squash into thin ribbons with a mandoline slicer.
In a large skillet, melt butter over medium-high heat. Add garlic and cook for 2 minutes. Add carrot ribbons. Toss in zucchini and squash ribbons, salt,
pepper, parsley and lime juice. Cook for 6 to 10 minutes.
Creamy Potato, Carrot, and Leek Soup
2 tablespoons butter
4 leeks, chopped
4 celery stalks, chopped
4 cups chicken broth
4 cups vegetable broth
6 large potatoes, diced
5 carrots, chopped
2 teaspoons salt
1 bay leaf
1 cup heavy whipping cream
Melt butter in a stock pot over medium-high heat. Cook and stir leeks and celery in butter until softened, 3 to 5 minutes. Pour chicken broth and
vegetable broth into the pot; add potatoes, carrots, salt, and bay leaf. Bring the mixture to a boil and cook until the potatoes and carrots are soft,
about 20 minutes. Remove and discard bay leaf. Blend soup with an immersion blender until smooth. Stir cream into the soup, reduce heat to
medium-low, and simmer soup until thickened, about 20 minutes.
Yukon Gold Potatoes
Zucchini with Potatoes and Thyme
4 tablespoons extra-virgin olive oil, divided
1 1/2 pounds waxy potatoes (such as Yukon Gold), peeled, cut into 3/4' cubes
3 garlic cloves, quartered
Sea salt and freshly ground black pepper
2 tablespoons fresh thyme leaves
1 1/2 pounds zucchini, cut into 1/2 ' cubes
Heat 3 Tbsp. oil in a large heavy skillet over medium-high heat. Combine potatoes and garlic in a large bowl; season with salt and pepper. Add potato
mixture to hot skillet. Without stirring or moving pan, cook potatoes until light golden brown on one side (this will prevent sticking), 3–4 minutes. Using
a spatula, toss potatoes and cook until light golden brown on all sides and cooked through, 8–10 minutes longer. Add thyme; toss to coat. Transfer
potatoes to a large bowl; set aside. Heat remaining 1 Tbsp. oil in same skillet. Add zucchini and season with salt and pepper. Cook until light golden
brown and tender but not mushy, 5–6 minutes. Add to bowl with potatoes and toss to combine. Season to taste with salt and pepper. Serve warm or at
Quick Potato and Carrot Latkes
1 (24-ounce) bag shredded potatoes for hash browns (or fresh grated.)
1 large carrot, peeled
1 medium onion, peeled
2 eggs, beaten
2 teaspoons salt
1 teaspoon baking powder
3 tablespoons matzo meal, cracker meal or all-purpose flour
Vegetable oil, for frying
2 cups chunky apple sauce
1 cinnamon stick
1 cup sour cream
Heat 1/2-inch oil in a large skillet over medium to medium high heat. To test oil, add a piece of bread to the pan. It should turn golden brown in a ten-
count. Adjust heat, as necessary. Place potatoes in a large bowl. Using a hand grater, grate the carrot and onion into the bowl. Add eggs to the bowl.
Add salt and baking powder, then sprinkle in meal or flour. Combine vegetables and meal with a wooden spoon. Drop mixture into oil in 3-inch
mounds, press down gently with spatula to form patties. Fry in batches of 4 to 6 patties depending on the size of your skillet, 1-inch apart, until
golden, about 3 minutes on each side. Put chunky applesauce and the cinnamon stick in a saucepan over medium heat and warm for 3 to 4 minutes.
Drain latkes on paper towels or parchment lined tray. Serve with warm applesauce and sour cream.
Healthy Carrot Zucchini Mini Muffins
1 cup white whole wheat flour
½ teaspoon ground cinnamon
¼ teaspoon salt
1 teaspoon baking soda
3 tablespoons butter, melted and cooled
½ cup pure maple syrup (or honey)
1 large egg, beaten
1 teaspoon vanilla extract
1 cup finely grated zucchini
½ cup finely grated carrot
½ cup raisins
Preheat oven to 350°F and place rack in the center of the oven, and coat a mini muffin pan with nonstick cooking spray. Combine the flour,
cinnamon, salt, and baking soda in a mixing bowl and whisk until thoroughly combined. Set aside. In a large mixing bowl, stir together the butter,
maple syrup (or honey), egg, and vanilla extract. Add the flour mixture to the wet ingredients and stir together until just barely combined. Add the
zucchini, carrot and raisins and stir gently until just distributed. Fill each cup in the mini muffin pan approximately ¾ full (I use a small cookie scoop
slightly overfilled). Bake for 15-20 minutes or until a toothpick inserted in the center of a muffin comes out clean
Zucchini, Potato and Cilantro Soup
3 tablespoons butter
1 tablespoon (or more) chopped jalapeño chile with seeds
1/4 teaspoon (generous) fennel seeds
1 (7- to 8-ounce) Yukon Gold potato, peeled, cut into 1/2-inch cubes
16 to 18 ounces zucchini (about 4 medium), trimmed, cut into 1/2-inch rounds
1 cup chopped green onions
2 1/2 cups low-salt chicken broth
1/2 cup (packed) fresh cilantro
1 teaspoon (or more) fresh lime juice
Melt butter in heavy large saucepan over medium-high heat. Add chile and fennel seeds; stir 30 seconds. Add next 3 ingredients; sauté 2 minutes.
Add broth and bring to boil. Reduce heat to medium-low, cover, and simmer until vegetables are tender, about 15 minutes.
Purée soup in batches in blender, adding cilantro and 1 teaspoon lime juice to first batch. Return puree to same pan. Season to taste with salt,
pepper, and more lime juice, if desired. Rewarm, if necessary, and serve.
Sauteed Swiss Chard and Zucchini
1 tbsp, olive oil
1 yellow summer squash, sliced into thin round
1 green zucchini, sliced into thin rounds
1 bunch swiss chard, ripped into bite sized pieces
4-5 fresh basil leaves, minced
On a medium heat sauté garlic, zucchini, squash, and swiss chard for 2-3 minutes. Add fresh basil and a pinch of sea salt. Cover and cook for 2
Leeks (large bags)
Butternut Squash & Leeks
(2 1/2 lb) butternut squash, peeled, seeded & cubed
4large leeks, white and light green parts
4leaves fresh rosemary (substitute sage or any of your favorite holiday herb)
coarse black pepper
1⁄4cup olive oil
Roasted pecan pieces, for a twist
Preheat oven to 400. Original recipe called for 400 - I think, like the one reviewer mentioned - may be too high. Maybe 375? Another thought is to
maybe add the leeks a little into the cooking. The squash is going to take longer to cook. Just some tweaking going on here. In a large bowl, mix the
squash, leeks, herb, salt, pepper, olive oil and pecans (if your are using them) together.
Place on a cookie sheet (may take 2) and cook for appx 1/2 hour.
Cook time is 1/2 hour, prep time is going to vary - the squash does take time, but well worth it.
Edit to add that after peeling, seeding and halving/quartering the squash, put it in the microwave for 2 to 3 minutes. This will help with dicing of the
squash and help even out the cooking time with the leeks.
Braised Spring Carrots and Leeks With Tarragon
2 tablespoons extra virgin olive oil
1 pound leeks or (preferably) baby leeks, white and light green part only, root ends cut away, halved lengthwise, cleaned and sliced
2 garlic cloves, minced
1 pound carrots, peeled, halved or quartered lengthwise if thick, then cut in 2-inch lengths
½ cup water
Salt to taste
2 teaspoons fresh lemon juice
1 tablespoon chopped fresh tarragon
Heat the olive oil in a medium saucepan or lidded skillet over medium heat. Add the leeks and a generous pinch of salt. Cook gently until just about
tender, about three minutes. Do not allow the leeks to color. Add the garlic, and cook, stirring, until fragrant, 30 seconds to a minute. Add the carrots,
water and salt to taste, and bring to a simmer. Cover and simmer 10 to 15 minutes until the carrots are tender when pierced with a knife. Stir in the
lemon juice and tarragon. Taste and adjust salt. Transfer to a platter if desired, making sure to scrape out the tasty residue from the bottom of the
pan with a wooden spoon or spatula. Serve hot, or allow to cool and serve at room temperature. If serving at room temperature, sprinkle with
additional fresh tarragon just before serving.
Elizabeth’s Braised Leeks With Parmesan
6 leeks, not too thick if possible
2 tablespoons extra virgin olive oil
Salt and freshly ground pepper
½ cup dry white wine, like sauvignon blanc
1 ½ ounces Parmesan, freshly grated (1/3 cup)
Cut the ends and the dark green leaves of the leeks, and cut in half lengthwise. Place in a bowl of cold water for 10 minutes, then run under the
faucet to remove any sand that may be lingering in between the layers. Peel off thick outer layers and discard. Heat the olive oil over medium heat in
a wide, heavy skillet that will accommodate all of the leeks in one layer. Place the leeks in the pan, cut side down, and cook, shaking the pan and
moving them around with tongs, until they are lightly browned, 3 to 4 minutes. Using tongs, turn the leeks over and cook on the other side until they
are lightly browned, 3 to 4 minutes. Season with salt and pepper. Turn the leeks back over so that the cut side is down. Peel off the outer layers if
they are papery, as they will not soften when the leeks are braised. Pour in the wine and stir to deglaze the bottom of the pan, then add enough water
or stock to come just to the top of the leeks. Bring to a boil, reduce the heat and simmer uncovered for 20 to 25 minutes, until the leeks are
thoroughly tender when pierced with a knife. Most of the liquid should have evaporated by this time. Meanwhile, preheat the broiler.
Transfer the leeks to an oiled ovenproof pan if your skillet cannot go under the broiler. Using tongs, turn the leeks so that the flat side is up. If there is
still a lot of liquid in the pan, pour it off. Sprinkle the Parmesan over the leeks. Place under the hot broiler until the cheese has melted and is
beginning to color. Remove from the heat and serve.
Bananas & Kiwi
Kiwi Banana Shake
1 1⁄2cups ice
1 -2kiwi (or more if you love kiwi)
1tablespoon sugar or honey to taste
1 -2 banana (used for taste and thickening)
Throw this all in a blender and pulse and/or just puree the heck out of it until you have the consistency you like
2 tablespoons lime juice
1 tablespoon canola oil
1 tablespoon minced shallot
2 teaspoons rice vinegar
1 teaspoon honey
¼ teaspoon salt
Pinch of cayenne pepper, or to taste
4 kiwis, peeled and diced
2 firm ripe bananas, cut diagonally into ½-inch-thick slices
½ cup diced red bell pepper
2 tablespoons thinly sliced fresh mint
2 tablespoons chopped cashews, toasted (see Tip)
Whisk lime juice, oil, shallot, vinegar, honey, salt and cayenne in a medium bowl. Add kiwis, bananas, bell pepper and mint; toss to coat. Serve
sprinkled with cashews.
Tip: To toast nuts & seeds on the stovetop: Toast in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 3
to 5 minutes.
Butternut Squash (Jumbo bags)
Butternut Squash and Potato Mash with Thyme
1 large butternut squash (about 2 pounds), halved lengthwise and seeded
2 pounds Yukon gold potatoes, peeled and cubed
1 tablespoon plus 2 teaspoons sea salt, divided
4 tablespoons unsalted butter
2 teaspoons fresh thyme, chopped
3/4 teaspoon freshly ground pepper
2 tablespoons orange juice
1/4 cup sour cream
1. Preheat oven to 400º. Place squash, cut side down, on rimmed baking sheet. Pour 1 cup water in bottom of pan, and bake at 400º for 40 to 45
minutes or until squash is tender when pierced with a fork. Remove squash from oven.
2. Place potatoes in a large pot, and cover with water by 2 inches; add 1 tablespoon sea salt. Bring to a boil over high heat; reduce heat to low, and
simmer 20 to 25 minutes or until tender. Drain and place back in pot. When squash is just cool enough to touch, scoop flesh from skin, and add
squash to potatoes.
3. Melt butter in a small sauté pan, and add thyme; simmer about 1 minute. Add butter mixture, pepper, orange juice, sour cream, and remaining 2
teaspoons sea salt to squash and potatoes. Mash until smooth and well blended. Serve warm.
Roasted Butternut Squash and Carrots.
2cups peeled butternut squash
2cups cubed carrots
1⁄3cup pure maple syrup
2garlic cloves, minced
1tablespoon chopped fresh rosemary
1⁄2teaspoon fresh ground black pepper
1⁄4cup pistachios, chopped
2 zucchini, chopped
Spray baking dish with Pam. Combine butternut squash and carrots in large bowl. Melt butter in small saucepan over medium heat. Whisk in maple
syrup, garlic, rosemary, salad pepper and pistacchio. Add to squash mixture and toss to coat. Transfer mixture to prepared baking dish. .
DO AHEAD: Can be made 1 day ahead. Cover and chill. Bring to room temperature before continuing. Preheat oven to 375°F Cover squash mixture
with foil. Bake covered 40 minutes. Uncover; add zucchini bake until all vegetables are tender, about 20 minutes longer.