Here's the Dish

healthy ANDI licious

Recipes September 11, 2010

Share your favorite healthy recipes here!

Here’s one to get you started. I tend to take a very casual approach to following recipes, tending to go with “what looks and feels” like the right amount and adjusting the exact measurements each time. Feel free to experiment with the proportions to fit your tastes!

Hot Spinach & Artichoke Dip (with Swiss Chard)

Hot Spinach and Artichoke Dip

(Makes several generous servings. Use for a group or store leftovers in the fridge for future snacks)

Prep time: ~5 minutes
Cook time: 5-10 minutes (cook until the mixture is hot and well blended)

– 1/2 or 1  bag frozen chopped spinach
– 1 jar (or can) of artichoke hearts
– 1/2 of a lemon to squeeze a splash of lemon juice (can also buy lemon juice)
– 4 heaping tablespoons of nonfat plain yogurt
– 1/2 cup to 1 cup of Parmesan cheese (your preference)
– 4 minced garlic cloves or 4 tablespoons of bottled, chopped garlic to taste
– 1 tablespoon olive oil

Allow the frozen spinach to thaw in the fridge for several hours (or de-thaw in the microwave if you are in a time crunch). Peal, chop, and crush fresh garlic cloves or add 4 tablespoons of pre-chopped garlic (which you can find prepared near the produce of most grocery stores). Using a lot of garlic in this recipe really amps up the flavor without adding excess fat or calories so be generous with this ingredient if you like the flavor. Allow the veggies to cook for 2-3 minutes, stirring frequently.

Add in a splash of lemon juice, the Parmesan cheese, and finally the non-fat yogurt.

Place a large frying pan on the stove top and add the olive oil, and garlic. Add the spinach and stir. Drain the artichoke hearts and slice or peal them into small pieces. Add the artichokes to the pan and stir ingredients well.

Serve hot. Great on toasted whole-wheat pita bread or pita chips. Also delicious on blue corn chips or toasted whole-wheat English muffins.

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SMOOTHIES

Basics: Unsweetened Almond or Coconut Milk + Frozen Fruit + Fresh Banana

Click on the Titles for the Following Smoothie Recipes for some Inspiration for your next Blend:

Strawberry-Kiwi Smoothie
Ginger-Peach Smoothie
Blackberry-Hazelnut Smoothie
Tart Kiwi-Mango-Spinach Smoothie
Strawberry-Rhubarb Smoothie
Mango-Avocado Smoothie with Fresh Basil  
Plantain Coconut Berry Smoothie
Strawberry Pumpkin Smoothie
Pineapple Banana Mango Smoothie
Butternut Squash Smoothie
Cactus Fruit Smoothie
Carrot Cinnamon Smoothie
Healthy, Simple Mango Lassi
Cherry Zucchini Smoothie
Cranberry Blueberry Smoothie
Pineapple Spinach “Green Bliss” Smoothie
Spiced Sweet Potato Smoothie

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SOUPS

Basics: Low-sodium Vegetable Broth + Sauteed Onion + Your Favorite Veggies

Click on the Following Titles for Soup Recipes:

Soothing Split-Pea Soup
Fit French Onion Soup
Lemongrass Chicken Soup
Zucchini & Fennel Soup
Carrot Ginger Soup
Pumpkin Peanut Soup
Mushroom-Parsley Soup
Black-Eyed Peas Soup with Pan-Seared Steak
Butternut Squash Bisque
Amazing Black Bean Soup
Picante (slightly spicy) Split Pea

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STARTERS

Small bites, full flavors

Click on the following for appetizer (& great snack) recipes:

White Bean & Artichoke Dip
Sweet & Savory Date Wraps
Black-Eyed Peas & Parsley Dip
Fresh Tomato Guacamole
Swiss Chard Spinach Dip

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11 Responses to “Recipes”

  1. Simple Greek Yogurt Parfait

    -1/2 cup non-fat plain Greek yogurt
    -5 fresh strawberries (sliced into small pieces)
    -1 tablespoon wheat germ
    -1 teaspoon almond slices (optional)

    Mix together in a small bowl and enjoy! A tasty way to get some calcium and protein.

    • Recipe from the “Dallas Morning News” last week:

      GINGERED CARROTS

      6 bunch-type carrots

      1 teaspoon extra-virgin olive oil

      1 teaspoon butter

      1 teaspoon minced ginger (see note)

      Trim and peel carrots. Cut into 1 ½ -inch pieces. Cut any pieces larger than 1/2-inch wide in half. Heat oil and butter in a medium skillet that has a lid over medium heat. Add carrots and ginger and toss well. Cover skillet and cook 2 minutes. Uncover and continue to toss until carrots are crisp-tender and lightly browned, about 3 more minutes. (Test carrots with the tip of a sharp paring knife for doneness.) Serve at once. Serves 4.
      Note: Either minced fresh ginger or jarred minced ginger (found in the produce section) can be used.

      PER SERVING: Calories 57
      (35% fat) Fat 2 g (1 g sat)
      Cholesterol 3 mg Sodium 70 mg Fiber 3 g
      Carbohydrates 9 g Protein 1 g

      • Sauteed Butternut Squash with Fresh Sage

        Ingredients:
        – Butternut squash, peeled, halved lengthwise, seeded, and cut into 1/2-inch cubes
        -Fresh sage
        – 1/2 tsp Salt
        -Pepper to taste
        -2 tbsp Olive Oil
        -2 tbsp Butter

        Prepare: Wash and cut the butternut squash into small squares. Heat a small amount of butter and olive oil (no more than 1 tbsp each) to medium heat. Add butternut squash a few leaves of fresh sage (cut into small pieces) and saute for 10-15 minutes stirring frequently until tender and very slightly browned. Add salt and pepper to taste. Repeat with second batch if you are cooking several servings.

        Eat hot and enjoy! This recipe is compliments of Tufts Dining Services.

  2. Allie Can Lei Says:

    Hey!! this is for sharing! so i like this for breakfast, and i tried making it following the recipe from http://www.foodnetwork.com/recipes/food-network-kitchens/whole-grain-waffles-recipe/index.html#

    Ingredients
    1 1/4 cups all-purpose flour
    3/4 cup rolled oats
    1/4 cup firmly packed light brown sugar
    2 tablespoons wheat germ
    4 teaspoons baking powder
    1 teaspoon ground cinnamon
    Pinch fine salt
    2 large eggs
    1 1/2 cups milk
    1/4 cup unsalted butter, melted
    1/4 cup peanut or walnut oil
    Maple syrup
    Directions
    Preheat a waffle iron to medium-high.

    Whisk the flour with the oats, sugar, wheat germ, baking powder, cinnamon, and salt in a medium bowl. In another medium bowl, lightly whisk the eggs, then add the milk, butter, and oil.

    Gently stir the wet ingredients into the dry ingredients with a wooden spoon, to make a batter. Take care not to over work the batter, it’s fine if there are a few lumps.

    Pour 1/3 to 1/2 cup of batter per waffle (it depends on the size of your waffle iron) and cook until the outside of the waffle is crisp and inside is cooked through, 3 to 5 minutes. (The time varies depending on the size and spread of a waffle iron). Serve warm with maple syrup. Repeat with remaining batter.

  3. Erin Says:

    Broccoli salad (serves 4)
    This is my favorite!

    Two large heads of broccoli, chopped (including stems)
    ½ C Grapes (halved)
    1 Apple chopped
    3 celery stalks, chopped
    ¼ C Walnut pieces
    ¼ C Dried cranberries
    Dressing: 5 big spoons of plain yogurt, 3 dollops of mayonnaise, 3 Tsp of balsamic vinegar, juice squeezed from two lemons, 2 Tsp honey.

    Mix salad ingredients in large bowl. Prepare dressing separately, then pour over salad and toss to coat.

  4. Amy Connors Says:

    Great Autumn Dessert- Apple Crisp!

    4 medium tart apples, sliced (4 cups)
    3/4 cup packed brown sugar
    1/2 cup all-purpose flour
    1/2 cup quick-cooking or old-fashioned oats
    1/3 cup butter or margarine or fig butter if you’re vegan!, softened
    3/4 teaspoon ground cinnamon
    3/4 teaspoon ground nutmeg
    vanilla frozen yogurt (if desired; highly recommended!)

    To make, simply cut the apples (peeled or not, I leave the peel on for the nutrients!) and spread them along the bottom of a casserole dish/brownie-sized pan. Mix all other ingredients (minus fro-yo) in a bowl. Use your hands to sprinkle the mixture over the apples. Bake at 375 for about 15-20 minutes, or until apples are soft and topping is slightly crispy! Let cool before serving with some fro-yo on top!


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