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HEAL RECIPES
Soup – Healthy, Hearty & Quick Winter and soup just seem to go together but don’t even consider that watered down, canned stuff when you can dish out real soup made with heart healthy olive oil and fiber from the onions and vegetables that satisfy your tastes and appetite. This recipe only takes a few minutes to prepare and is perfect for busy days when you need real food but don’t have a lot of time. Ingredients in order of use: 2 tablespoons olive oil ½ cup chopped onion 1 tsp of prepared minced garlic or 1 clove fresh garlic 1 lb of lean ground chicken 1 cup of chicken broth 1 cup of chopped tomatoes 1 can of kidney beans 1 can of whole kernel corn ½ to 1 tsp of Chili seasoning to taste ½ cup of finely chopped cabbage Sauté onions in olive oil in a 2 quart saucepan until onions are transparent; add garlic and ground meat. If using whole garlic, mash the clove before adding to mixture. Continue to sauté until meat is done. Add chicken broth and tomatoes. Rinse and drain kidney beans, drain corn, and add chilli seasoning to mixture. Cook at a low simmer until beans and corn are heated through. Add cabbage and cook just until cabbage is wilted. Serve immediately. Serve with a dollop of sour cream and shredded cheddar cheese sprinkled over the soup if desired. Add corn muffins or corn bread or hot rolls to taste. This recipe can be prepared without the ground meat and with vegetable broth for a vegetarian diet. It will still provide protein, as well as fiber, because of the bean and corn combination. Serves 3 to 4 people. |
Plum Tomato Mustard Dip Makes 1 cup 1 tablespoon coriander seeds, 1 teaspoon cumin seeds, ½ teaspoon black peppercorns, ¼ cup vegetable oil 2 teaspoon black mustard seeds, 1 teaspoon curry leaves, minced, 3 whole dried red chilies peppers, 2 large cloves , fresh garlic, minced, ½ cup red onion, minced, 1 teaspoon paprika, Salt to taste, 1 large plum tomatoes, chopped, 2 tablespoons tomato paste, 2 tablespoon vinegar, ¼ cup water In a spice or a coffee grinder, grind together coriander, cumin seeds and peppercorns to make fine powder. Heat the oil in a small saucepan over medium heat and add the mustard seeds, curry leaves and chilies. Lower the heat and cover the pan until the spluttering subsides. Add the garlic and onion, stir a few seconds, then add the ground spices, paprika, and salt and cook, stirring, another 2 minutes. Add the chopped tomato, tomato paste, vinegar and water cover the pan; reduce the heat to low, and cook, stirring occasionally, until the chutney is thick and fragrant. Reduce to about 1 cup, about 10 to 15 minutes. Serve hot or cold. |
Butternut Squash Ssoup SERVES 6 2 tablespoons unsalted butter, 1 large onion, thinly sliced, 2 bay leaves, 2 star anise, 1 cinnamon stick 1 tablespoon yellow curry powder, 1 (1-inch) piece ginger, minced, 3 cloves garlic, minced 2 pounds butternut squash or pumpkin, peeled and diced, Salt to taste, 1 teaspoon freshly ground pepper 2 cups unsweetened coconut milk 4 cups unsalted vegetable stock or water In a large saucepan, melt the butter over medium heat. Add the onion, bay leaves , star anise, cinnamon and cook, stirring until the onions are tender, about 5 to 7 minutes. Add the curry powder, ginger and garlic and cook for 2 minutes. Add the squash, season with salt and pepper and sauté for 1 minute. Stir in the coconut milk and stock. Bring to a boil and then reduce to a simmer. Cook stirring occasionally, until the squash is tender, about 20 to 25 minutes. Remove the bay leaves, star anise and cinnamon stick. Using blender or food processor puree the soup working in batches until smooth. Strain through a fine sieve and season with salt and pepper if needed. Serve hot. |
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