Healthy Recipes

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Healthy Recipes

Quinoa Asparagus Salad (aka Spring Tabouli)

Author: Sylvia Fountaine
Prep Time: 15
Cook Time: 15
Total Time: 30 minutes
Yield: 4-6
Category: Salads, Vegetarian
Method: stove top
Cuisine: Northwest

Ingredients:

1 cup quinoa (dry)

1 1/2 cup water

Pinch salt

1 bunch asparagus, chopped into 1 inch pieces

2 cups shelled fresh English peas or substitute shelled edamame, radishes, cucumber, snow peas or even spring greens.

3 scallions – thinly sliced at a diagonal

½ cup fresh dill ( 2 x .5 ounces packages) chopped ( or sub Italian parsley)

½ cup Italian parsley, more to taste.

1/4 cup sliced or slivered almonds, toasted ( optional, or sub other nut or seed)

Dressing:

1/3 cup olive oil

zest from 1 lemon

1/3 cup fresh lemon juice ( 1–2 lemons)

1/2–1 teaspoon kosher salt and pepper to taste

Optional garnishes- crumbled goat cheese or feta, sliced avocado, sunflower sprouts or pea shoots, flower petals- chive blossoms are nice.

Directions:

Rinse the quinoa and place it in a pot with the water and pinch of salt. Bring to a boil, cover, lower heat, and allow it to simmer on low heat for 12-15 minutes. Turn off heat, and let sit covered for 5 -10 minutes, then uncover, fluff with a fork and let it cool. While the quinoa is cooking, blanch the peas and asparagus in salted boiling water for just a few minutes, until bright and tender. Rinse under cold water. Place the cooled quinoa and blanched veggies in a bowl. Add the scallions, dill and almonds and give a toss. Add the oil, lemon zest and lemon juice and salt, pepper and stir again. Taste, adjust salt and lemon, adding more if you like. If you are making this ahead, be sure to taste before serving as flavors will mellow – so I’ll usually add a little more salt and lemon. Serve with optional avocado, feta, goat cheese, sunflower sprouts.

Notes:

If making this ahead – be sure to taste this right before serving and adjust salt and lemon once more -because quinoa has a tendency to soak up all the flavor! Wait until serving to add any cheese, sprouts or avocado, so salad looks beautiful and fresh.

https://www.feastingathome.com/tabbouleh-salad-with-quinoa/#tasty-recipes-22636-jump-target

Healthy Recipes

Crispy Honey Garlic Salmon

Honey Garlic Salmon is the best stove top salmon recipe for busy weeknights. Juicy salmon and crispy skin make this 30 minute dinner crazy good!

Author: Olena of ifoodreal.com

Prep Time: 20 minutes

Cook Time: 6 minutes

Total Time: 26 minutes

Yield: 6 servings

Category: Dinner

Method: Stove

Cuisine: North American

Ingredients:

2 tbsp honey

1 tbsp lemon (lime) juice

2 – 3 large garlic cloves, grated

1/2 tsp salt

1/2 tsp ground black pepper

6 x 3 oz each salmon fillets, skin on/off

1 – 2 tsp avocado oil

2 green onions, finely chopped

Directions:

In a small bowl, whisk together honey, lemon/lime juice, garlic, salt and pepper.

Place salmon fillets in a large resealable Ziploc bag and pour marinade over. Squeeze as much air out as possible and seal the bag. Gently move fillets around inside the bag to make sure they are all evenly coated. Place flesh side down and let marinate 15 minutes.

Preheat large non-stick skillet on low – medium heat and add oil, making sure it coats the bottom of the skillet evenly. Place salmon fillets flesh side down leaving enough space in between them. Cover with a lid and cook for 3 minutes.

Remove the lid, cook another minute and flip over. Repeat: cover, cook for 3 minutes, remove the lid and cook for another minute. If your skillet is not large enough, I recommend cooking in two batches. If you over crowd the skillet, cooking time increases by a few minutes for each step.

Serve hot garnished with green onions, alongside quinoa and steamed broccoli – my favourite.

Store: Refrigerate in an airtight container for up to 5 days.

Notes

To make a full meal (optional): While salmon is marinating, cook quinoa per package instructions. To cook broccoli, in a medium pot bring water to a boil, add a pinch of salt along with broccoli, and cook for 3-4 minutes. Drain and place ice on top to stop the cooking process. Drain and serve.

https://ifoodreal.com/honey-garlic-salmon/

Vegetarian

Lentil Soup

RECIPE COURTESY OF ALTON BROWN

Total: 1 hr 15 min

Prep: 30 min

Cook: 45 min

Yield: 6 to 8 servings

Ingredients:

2 tablespoons olive oil

1 cup finely chopped onion

1/2 cup finely chopped carrot

1/2 cup finely chopped celery

2 teaspoons kosher salt

1 pound lentils, picked and rinsed

1 cup peeled and chopped tomatoes

2 quarts chicken or vegetable broth

1/2 teaspoon freshly ground coriander

1/2 teaspoon freshly ground toasted cumin

1/2 teaspoon freshly ground grains of paradise

Direcions:

Place the olive oil into a large 6-quart Dutch oven and set over medium heat. Once hot, add the onion, carrot, celery and salt and sweat until the onions are translucent, approximately 6 to 7 minutes. Add the lentils, tomatoes, broth, coriander, cumin and grains of paradise and stir to combine. Increase the heat to high and bring just to a boil. Reduce the heat to low, cover and cook at a low simmer until the lentils are tender, approximately 35 to 40 minutes. Using a stick blender, puree to your preferred consistency. Serve immediately.

https://www.foodnetwork.com/recipes/alton-brown/lentil-soup-recipe-1947017

Vegan

Orecchiette with Creamy Carrot Miso Sauce (Vegan)

Ingredients

8–10 ounces orecchiette pasta, cooked in salted water, according to package directions.

Carrot Miso Sauce:

2 shallots, rough chopped (or 1/2 an onion)

4–6 garlic cloves, rough chopped

2 tablespoons olive oil

2 heaping cups carrots, thinly sliced (3 medium carrots)

2 cups water

1/4 cup raw cashews (or sub raw hemp seeds)

1/4 teaspoon salt

1/4 teaspoon pepper

3 tablespoons White Miso Paste

Carrot Top Gremolata (optional, but tasty)

1/2 cup carrot tops (tender leaves) packed or sub 1/2 cup more Italian Parsley

1/2 cup Italian parsley

1 fat garlic clove

1 tablespoon lemon zest ( zest from one med lemon)

1/4 teaspoon salt

1/3 cup– 1/2 cup olive oil (make sure it is not bitter-taste it!)

Instructions

COOK PASTA: Set 6-8 cups salted water to boil for pasta, and cook according to directions.

COOK the SAUCE: Heat oil in a medium pot, over medium heat. Saute shallot and garlic until fragrant and golden, about 5 minutes, stirring often. Add carrots, cashews, water, salt and pepper and bring to a boil. Cover, lower heat to low and simmer gently until carrots are fork-tender, about 15 minutes. Stir in the 3 tablespoons of miso ( it doesn’t need to dissolve fully) and let cool for 5-10 minutes.

While the carrots simmer make the optional Carrot Top Gremolata and Toasted Panko or Bread Crumbs (see notes!)

BLEND THE CARROT MISO SAUCE: Once the carrots are tender and slightly cooled, place all in a high-speed blender, covering tightly with a kitchen towel, blend on the lowest setting, gradually increasing speed, until fully blended, creamy and silky smooth about 1- 1 1/2 minutes. Take your time here and get it SMOOTH!!! Drain the pasta and pour the sauce over the pasta, gently warming if needed. Taste and adjust salt. (If you didn’t salt your pasta water, chances are you’ll need salt.) Divide among bowls, and sprinkle with toasted bread crumbs and spoon the flavorful Carrot Top Gremolata over top.

Notes:

Feel free to toss in 1 cup of other veggies into the cooking pasta at the end to steam. For example, sometimes I’ll add a cup of peas to quickly blanch in with the pasta at the last minute.

You can make the sauce ahead, refrigerate and warm up before serving.

Carrot TOP Gremolata:

Place carrot leaves, parsley, lemon zest and garlic in a food processer and pulse repeatedly until finely chopped. Add the salt and oil, pulsing a few more times until incorporated (but not too smooth). Add more oil if you prefer a looser version.

Toasted Bread Crumbs or Panko.

Place a 1/2 -1 cup of bread crumbs or panko in a large skillet over medium heat, and drizzle with just enough olive oil to lightly coat. Add a good pinch of salt and granulated garlic if you like. Stir until golden, about 5 minutes. Let cool.

https://www.feastingathome.com/orecchiette-with-creamy-carrot-sauce/#tasty-recipes-36020-jump-target