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AVOCADO SALAD
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Ingredients:

1 bunch of spinach

1 avocado

1/4 red onion chopped

2 tbsp olive oil

1 lemon

salt to taste

1/2 tsp cayenne



Directions:

Chop spinach into small pieces.

Place into a mixing bowl and toss

with the olive oil, lemon juice,

avocado and salt. Add in the onion and cayenne.

Recipes

 

Here are some quick and easy recipes which will dramatically improve your health and energize your system. Avocado which is excellent in a salad, also makes an excellent drink. In our Recipe book we will share a lot of secrets about Avocado, it's nutritional factors and it's uses.

BEETS ON THE GRILL

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Ingredients

6 beets, scrubbed
2 tablespoons butter
salt and pepper to taste


Directions

Preheat an outdoor grill for high heat.
Coat one side of a large piece of aluminum foil with cooking spray. Place beets and butter on foil; season with salt and pepper.

Wrap foil over beets.

 

Place packet on the grill grate. Cook 30 minutes, or until beets are very tender. Allow beets to cool about 5 minutes before serving

 

You don't even need to peel to enjoy!

​VEGETABLE LASAGNA
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Ingredients:
1 1/2 tbsp olive oil
2 cloves garlic, minced
2 bunches spinach, large stems removed and chopped
¼ cup vegetable stock
2 cup diced mushrooms
1 zucchini, sliced
1 cup peas
1 24oz jar tomato sauce (try to use a sauce without added sugar)

Brown rice lasagna noodles

(pre-cooked)
1 cup cheese for topping



Directions:

1. Set the oven to 350 degrees. 
2. In a small sauté pan, heat 1 tbsp olive oil over medium heat.

Add garlic and sauté until fragrant. Add spinach and 1/4 cup vegetable stock. Continue to sauté until slightly wilted.

Set aside spinach mixture in a bowl.
3. In the same sauté pan, add ½ tbsp oil, chopped mushrooms and zucchini. Sauté 3-5 minutes until fragrant.

Set aside.
4. In a blender combine peas and water with seasoning.Blend on high until you get a creamy consistency.

5. In the baking dish, spread about 1 cup of tomato sauce to cover the bottom.

Add a layer of noodles, overlapping them slightly to make a solid single layer.

Spread peas and cheese evenly over noodles.

Layer mushroom/zucchini mixture on top of cheese.

Add another layer of noodles, followed by sauce and spinach mixture.

6. Repeat with one more layer of noodles, sauce, and then sprinkle generously with cheese.

7. Bake the lasagna for 35-40 minutes or until bubbly.

Let it sit for abouy 5 minutes to firm up before slicing.

 

 

 

 

 

DELICIOUS SMOOTHIE

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Ingredients:

1 cup of almond milk or rice milk
2 tbsp cacao nibs
1 frozen banana
1 tsp coconut butter
1 peach



Directions:

Put all ingredients in a high speed blender and blend until smooth.

PASTA WITH FRESH VEGGIES

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Ingredients:

1 kg of pasta

2 tbsp olive oil

1 clove of garlic, chopped

1/2 cup zucchini, chopped

1 cup chopped heirloom tomatoes

chopped basil

Salt and pepper to taste

need to add coriander to list of ingredients

Directions:

In a large pot, boil water.

Add pasta and cook for 8-10 minutes.

Meanwhile, in a large pan, warm the olive oil over medium heat.

Add garlic and stir until slightly brown and fragrant.

Add zucchini and stir 3-5 minutes.

Add tomatoes and continue to cook until tomatoes are slightly soft.

Season with salt, pepper, coriander and chopped basil.

Drain pasta and put in a large bowl.

Toss in fresh veggies and serve.

MUESLI

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Ingredients

4 1/2 cups rolled oats
1/2 cup toasted wheat germ
1/2 cup wheat bran
1/2 cup oat bran
1 cup raisins
1/2 cup chopped walnuts
1/4 cup packed brown sugar
1/4 cup raw sunflower seeds


Directions

In a large mixing bowl combine oats, wheat germ, wheat bran, oat bran, dried fruit, nuts, sugar, and seeds. Mix well. Store muesli in an airtight container. It keeps for 2 months at room temperature.

 

Autumn Quinoa Salad: A How-To Guide

 

If there is one thing everybody loves about autumn, it would be the endless supply of fruits and vegetables, making it the best time of the year for every vegetable and fruit lover.

 

However, too much of anything is not exactly a good thing and same goes for fall produce. Sure, you love your apples and walnuts, but how are you suppose to consume all the produce you have at home? Throw them away? Eat them everyday? Well, you do not have to waste any more food now because we have the perfect recipe for you.

 

Here is how you can prepare the well loved Autumn Quinoa Salad.

To make this autumn salad (and get rid of everything stacked in your refrigerator and kitchen for a while now, follow these simple steps. Start by preparing the following ingredients:

 

  • 1 cup of quinoa (dry), soaked overnight and already rinsed

  • 1 ½ cups of water

  • ½ cup of walnuts, cut in half

  • 1 ½ tablespoons of olive oil

  • ½ teaspoon of sea salt (or if you prefer to use table salt, reduce the quantity to ¼ teaspoon)

  • 15 ounces of chickpeas, already drained and rinsed

  • 1 apple, cut into thin slices

  • 1/3 cup of cranberries, dried

  • 2 stalks of celery, sliced thinly

  • ½ cup of green onions, sliced thinly

  • ½ teaspoon of ground pepper (may be adjusted according to preference)

  • 1 tablespoon of maple syrup

  • Orange juice

  • Lemon zest

 

Of course, there is no limit to what you can put in your autumn salad. Feel free to get creative and add your favorite autumn produce. You can also substitute couscous for quinoa if you prefer. Now that the ingredients are ready, prepare the quinoa first. To perform  this, follow these steps:

 

  1. Place quinoa in a saucepan. Add 1 ½ cups of water.

  2. Bring the water to a boil.

  3. After boiling, reduce heat to low.

  4. Simmer for around 15 minutes or until the water has been completely absorbed and the quinoa is fluffy.

  5. Set aside.

 

Now that the quinoa is ready, you can start preparing the autumn salad.

 

Here are the steps:

  1. Start by toasting the walnuts in a skillet. Use medium heat and toast until golden brown.

  2. In a bowl, combine olive oil, maple syrup, orange juice, and lemon zest.

  3. In a separate bowl, mix the rest of the ingredients (quinoa, walnuts, sea salt, chickpeas, apple, cranberries, celery, ground pepperand green onions,).

  4. Pour the dressing over the combined fruits and vegetable slices.

  5. Serve at room temperature or chilled, according to your preference.

  6. Serves 4 to 6 people.

 

The best part about this recipe is that not only will it help you make use of all the autumn produce you have, you can also customize it as much as you want. Feel free to substitute your favorite fruits and vegetables. This is both healthy and delicious.

STIR FRY VEGGIES

(Download Recipe)


Ingredients:

1 tbsp coconut oil

1 small yellow onion, sliced into strips

4 heads baby bok choy, chopped

6 fresh shiitake mushrooms, sliced

Sesame seeds

(SHOULD ADD MIRIN AND TAMARI TO LIST OF INGREDIENTS)

Directions:

Heat oil in a frying pan. Add onion, turn heat down and cook 5 minutes, stirring occasionally. Add shiitakes, bok choy, mirin and tamari. Cover and cook 3 minutes.

​Serve while hot!

Super Sandwich Recipe: Zucchini Fritters and Spicy Cabbage Slaw Sandwiches

(Download Recipe)

Have no time to make a healthy, nutritious lunch? Tired of eating the same boring sandwich everyday? Want to eat something delicious without spending hours in the kitchen and using all of the ingredients, utensils, pots and pans in your kitchen? Then, this recipe is for you.

 

Spice up your sandwich by making delicious and easy to prepare Zucchini Fritters and Spicy Cabbage Slaw Sandwiches. Just follow these simple steps.

To make the Zucchini Fritters:

 

  1. Prepare the following ingredients:

    • 3 medium sized zucchini (approximately 1 ½ pounds), grated

    • ½ teaspoon salt for the zucchini

    • 1 egg, beaten

    • ¼ cup of all-purpose flour

    • 3 tablespoons of finely chopped fresh chives

    • 1 tablespoon of cornstarch

    • Ground black pepper

    • Salt to taste

    • 1/3 cup of vegetable oil

  2. Start by preparing the zucchini. Place it in a colander and toss with ½ teaspoon of salt. Allow the zucchini to stand for 10 minutes.

  3. After 10 minutes, wring the zucchini using a clean towel. Try to remove as much moisture as possible. Place the zucchini in a bowl.

  4. Mix egg, flour, cornstarch, and chives. Add in the prepared zucchini. Add salt and pepper according to taste.

  5. In a skillet, heat the oil over medium seat.

  6. When the oil sizzles, start frying the fritters. Pour around ¼ cup of the zucchini mixture in the skillet, and fry for about 3 minutes per side or until golden brown. When one side is done, turn over to the other side and cook for another 3 minutes.

  7. When done, dry the fritters on paper towels to drain the oil. Season with some salt.

  8. You can also eat the fritters on their own. If you want a dipping sauce, you can mix some vinegar and soy sauce. Season with sugar and red pepper flakes. Stir until sugar is completely dissolved.

 

To make the Spicy Cabbage Slaw:

  1. Prepare the following ingredients:

    • 1 ½ cups of cabbage, grated

    • 1/3 cup of ranch dressing

    • 1 tablespoon of sriracha hot sauce

  2. Mix the ranch dressing with the hot sauce.

  3. Combine with the grated cabbage an mix thoroughly.

 

To make the Zucchini Fritters and Spicy Cabbage Slaw Sandwiches:

  1. Put 2 of the zucchini fritters in a pita pocket or the hoagie roll of your choice.

  2. Top the sandwich with the spicy cabbage slaw.

 

This sandwich is perfect for those who want to make their own meals without spending so much time—a very helpful recipe for busy parents who want to make something delicious and nutritious for their children, or for people on the go.

 

This is also the perfect sandwich for those who want to stay full without consuming too many calories. This is a healthy alternative to fast food meals and other unhealthy sandwiches.

 

So what are you waiting for? Try out this recipe and start the year right with healthy and delicious lunches.

QUINOA FILLED RED PEPPERS

 

Want to serve something extra nutritious and delicious to your family without the hassle of long preparations? Well then, Quinoa Stuffed Bell Peppers is for you.

 

You can substitute some of the ingredients with your preferred ingredients depending on what you really like. You can even add vegetables and meat as you like and according to your diet.

 

To make this easy and delicious recipe, just follow the instructions bellow.

 

Start off by preparing the ingredients:

 

  • 3 cups of quinoa (cooked according to package instructions)

  • 4 ounces of green chilies

  • 1 cup of corn kernels (unsweetened variety)

  • ½ cup of canned black beans (already drained and rinsed)

  • ½ cup of mushrooms

  • ½ cup of tomatoes, diced

  • ½ cup of carrots, grated

  • ½ cup of Soya cheese, grated

  • ½ cup of feta cheese, crumbled (optional)

  • 3 tablespoons finely chopped fresh cilantro leaves,

  • 1 teaspoon of cumin

  • 1 medium onion, sliced

  • 2 cloves garlic, minced

  • 2 tablespoons of olive oil

  • ½ spoon of chili powder (can be increased according to preference)

  • Salt and pepper to taste

  • 6 pieces of bell peppers,  top, stem, and seeds removed (save the top)

you mention pepper jack cheese in the recipe but not in ingredient list

How to Prepare Quinoa:

 

  1. To make 3 cups of cooked quinoa, you need 1 cup of dried quinoa. Measure it and rinse in a sieve until water is clear. Drain then transfer to a pot.

  2. Add 2 cups of water and ½ teaspoon of salt.

  3. Cover the pot and reduce the heat to medium. Boil until water is completely absorbed. Cook for 15 to 20 minutes.

  4. Set aside for around 5 minutes.

 

How to make the filling:

 

  1. Preheat oven to 350 degrees. Next, grease a baking pan with oil. Set aside.

  2. In a large skillet, heat oil over medium heat. Saute the onions until transparent.

  3. Stir in the mushrooms and cook for 5 minutes.

  4. Add carrots and cook until partially softened.

  5. Stir in the chilies, tomatoes, black beans, feta cheese, cilantro, Pepper Jack cheese, cumin and chili powder

  6. Add salt and pepper according to taste.

  7. Take the skillet off the stove and allow cooling.

How to make the stuffed bell peppers:

 

  1. Divide the filling equally into 6 parts.

  2. Fill each of the bell peppers with the filling and pack down the mixture with a spoon.

  3. Top the bell peppers with the top removed earlier.

  4. Arrange the bell peppers in a pan and cover with aluminum foil.

  5. Bake the bell peppers for 40 minutes.

  6. Remove the foil and the top of the bell peppers. Sprinkle with cheese. Bake for 15 minutes more.

  7. Allow to stand for 5 minutes before serving.

  8. Serve while warm.

 

This recipe can serve 6 people. You can also assemble the Quinoa Filled Bell Peppers and place in re-sealable plastic bags before freezing.

 

 

Sweet Potato Couscous Mushroom Veggie Burgers

 

Burgers are one of the all time favorite foods. You ask almost anyone and they will definitely know what a burger is.

 

The luscious patty made out of beef – fried or grilled – and the different combination of vegetables, and then, the mayonnaise, ketchup, and buns to top it off.

 

However, this classic combination of a burger has always been known to be unhealthy. The excessive amount of fat that you get from the patty and the mayonnaise are too high, and in this generation of health conscious individuals, this kind of effect on the body is not very pleasing to the body.

 

Fortunately, there are always individuals who are looking to take the mantle and try to find the best ways to make classic recipes into healthier food choices. For burgers it came in the form of Sweet Potato Couscous Mushroom Veggie Burgers.

 

To start the Sweet Potato Couscous Mushroom Veggie Burgers recipe, here are the ingredients that you need to prepare in order to make this healthy variation of the classic burger.

 

  • Two cups of mashed potato which you can also make using a cup of sweet potato and white potato each

  • A cup of drained chickpeas (from a can)

  • A cup of drained butter beans (from a can)

  • A piece of large garlic clove (minced)

  • ¼ cup of uncooked whole wheat couscous

  • Half a cup of rolled oats

  • Half a cup of diced mushrooms

  • A teaspoon of honey

  • Half a teaspoon of salt

  • Pepper and add it to the mixture depending on your taste

  • 1 ½ teaspoon of smoked paprika

  • Half a teaspoon of cumin

  • A medium of free ranged egg

  • Two slices of bread; your preference

 

Once you have gathered all the needed ingredients for the Sweet Potato Couscous Mushroom Veggie Burgers recipe, then it is time to start cooking following the instructions below.

 

  1. Cook the potato according to your preference until you can stick a fork right through it; if it will help, steaming can help in easing and speeding up the process

  2. Follow the directions that are indicated in the packet of the couscous; the preferred ratio of couscous to water is 1:1.5. Fluff the couscous using a fork and leave it to cool

  3. In a large mixing bowl mash the potatoes first before you add the chickpeas, butter beans, and minced garlic which you are also going to mash after

  4. Whiz the oats until it reaches a flour like consistency before you add the oat flour and cooked couscous. After mixing the three, add in the mushrooms and mix as well

  5. Add honey and other spices and mix them until it is mixed evenly throughout the mixture

  6. Whisk the egg in a bowl which you will add to the burger patty bowl

  7. Mold the patties with your hands according to the size that you want it to be

  8. Using a chopper, whiz the bread slices until it is fine and then, coat the patties in it. Make sure that the edges are coated in crumbs as well

  9. If you plan on cooking it immediately, pout a tablespoon of oil on a non-stick pan and pre-heat in medium heat. Make sure it is cooked all the way through with a golden brown appearance.

 

Add the greens that you would like to see in your burger. This means, all other additions that you put into your burger is up to you. Be creative, and be healthy.  

Cajun Sauteed Greens and Corn Bread

 

This generation saw a rise in the number of individuals who are becoming health conscious especially with regards to their food choices.

 

More and more individuals have been leaning towards picking the freshest ingredients, or creating recipes which are prepared closest to its natural state.

 

One example of these kinds of recipes is Cajun Sauteed Greens and Corn Bread. Cajun Sauteed Greens and Corn Bread is a combination of two different healthy foods which were combined into one, and although they are different, they are complimentary to each other.

 

In addition, the ingredients needed for the preparation for both of these are prepared separately, as well as the needed cooking time.

 

So, let the article begin by showing you how to prepare the corn bread for the Cajun Sauteed Greens and Corn Bread with its ingredients which include the following:

 

  1. A cup of cornmeal

  2. A cup of flour gluten-free flour which can be made by using the following:

  3. ¾ cup of brown rice flour

  4. ¼ cup arrowroot flour

  5. 2 tablespoons of tapioca flour

  6. 2 tablespoons of coconut flour

  7. ¼ cup granulated cup sugar

  8. A cup of almond milk and apple cider vinegar each

  9. A piece of egg

  10. Half cup of apple sauce

  11. 3 tablespoons of melted coconut cream

  12. ½ teaspoon of sea salt

  13. ½ teaspoon of baking soda

 

To cook the corn bread for the Cajun Sauteed Greens and Corn Bread recipe, here are the instructions that you should follow:

 

Line the oven with parchment paper and pre-heat it up to 350 Fahrenheit. The apple cider vinegar and almond milk shall be mixed in a small bowl which will be set aside for three to five minutes.

 

Whisk in a medium bowl all the other wet ingredients and the sugar; salt, baking soda, and almond milk mixture shall also be added.

 

Whisk the different flours in another bowl. Mix all the ingredients and pour them into the pan and bake for 25-30 minutes.

 

The next component of the Cajun Sauteed Greens and Corn Bread recipe is the greens which will need the following ingredients.

 

  • One pound of de-stemmed and chopped collard greens.

  • One pound of de-stemmed and chopped kale½ of a medium onion (chopped)

  • Three cloves of chopped garlic

  • Three tablespoons of olive oil

  • Two tablespoons of apple cider vinegar

  • One teaspoon of sea salt

  • One teaspoon of chipotle pepper

  • One teaspoon of chili powder

 

To complete the recipe:

Here is what you need to do in order to finish the greens of the Cajun Sauteed Greens and Corn Bread recipe.

 

  • Wash and prepare the greens to make sure that they do not have any residue from any chemicals sprayed on them.

  • Heat oil in a large skillet with the fire set to medium

  • Saute the chopped onion and garlic for three to five minutes

  • Add the greens, apple cider vinegar, and different seasonings which you prepared

  • Stir and cook for an estimate of ten minutes or just until the greens have become tender and bright

 

After all of these are done, you can put it on a plate however you want it. As long as you clean it thoroughly, you will be able to get the full benefits of eating such a healthy diet.

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CAJUN SAUTEED GREENS AND CORN BREAD

(Download Recipe)

 

Our generation has seen a rise in the number of individuals who are becoming health conscious especially with regard to their food choices. More and more individuals have been leaning toward picking the freshest ingredients, or creating recipes which are prepared closest to its natural state.

 

One example of these kinds of recipes is Cajun Sautéed Greens and Corn Bread. Cajun Sautéed Greens and Corn Bread is a combination of two different healthy foods which were combined into one, and although they are different, they are complimentary to each other.

 

In addition, the ingredients needed for the preparation for both of these are prepared separately, as well as the needed cooking time.

 

So, let the article begin by showing you how to prepare the corn bread for the Cajun Sautéed Greens and Corn Bread with its ingredients which include the following:

 

  • A cup of cornmeal

  • A cup of gluten-free flour which can be made by using the following:

    • ¾ cup of brown rice flour

    • ¼ cup arrowroot flour

    • 2 tablespoons of tapioca flour

    • 2 tablespoons of coconut flour

  • ¼ cup granulated cup sugar

  • A cup each of almond milk and apple cider vinegar

  • A piece of egg (what does one piece of egg mean?  do u mean 1 egg)

  • 1/2 of apple sauce

  • 3 tablespoons of melted butter(coconut)

  • ½ teaspoon of sea salt

  • ½ teaspoon of baking soda

 

To cook the corn bread for the Cajun Sautéed Greens and Corn Bread recipe, here are the instructions that you should follow:

 

  1. Line the oven with parchment paper and pre-heat it up to 350 Fahrenheit

  2. The apple cider vinegar and almond milk shall be mixed in a small bowl which will be set aside for three to five minutes.

  3. Whisk in a medium bowl all the other wet ingredients and the sugar; slat, baking soda, and almond milk mixture shall also be added.

  4. Whisk the different flours in another bowl.

  5. Mix all the ingredients and pour them into the pan and bake for 25-30 minutes

 

The next component of the Cajun Sautéed Greens and Corn Bread recipe is the greens which will need the following ingredients.

 

  • One pound of de-stemmed and chopped collard greens

  • One pound of de-stemmed and chopped kale

  • ½ of a medium onion (chopped)

  • Three cloves of chopped garlic

  • Three tablespoons of olive oil

  • Two tablespoons of vinegar(apple cider)

  • One teaspoon of sea salt

  • One teaspoon of chipotle pepper

  • One teaspoon of chili powder

 

To complete the recipe, here is what you need to do in order to finish the greens of the Cajun Sautéed Greens and Corn Bread recipe.

 

  1. Wash and prepare the greens to make sure that they do not have any residue from any chemicals sprayed on them.

  2. Heat oil in a large skillet with the fire set to medium

  3. Sauté the chopped onion and garlic for three to five minutes

  4. Add the greens, apple cider vinegar, and different seasonings which you prepared

  5. Stir and cook for an estimate of ten minutes or just until the greens have become tender and bright

 

After all of these are done, you can put it on a plate however you want it. As long as you clean it thoroughly, you will be able to get the full benefits of eating such a healthy diet.  

© 2014 by healthy cooking. 

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