recipes

  • Classic Chicken Soup (Goldene Yoikh)

    Weekly Recipe: 
    NonWeekly

    Ingredients:

    One 4–5 pound chicken

    2 large celery stalks with leaves, sliced

    2 large carrots, peeled and sliced in 2-inch diagonals

    1 onion, quartered

    3 sprigs of flat-leaf parsley

    Salt and white pepper to taste

     

    1. Clean and wash the chicken, place it in a large pot, and cover it with water.

    2. Bring to a boil and skim the broth thoroughly.

    3. Add the vegetables and seasoning. Cover and simmer slowly for about three hours. When it’s done, strain the soup. Serve as a broth or with vegetables and chicken.

    8-10 Servings

    Nutrition information per serving Calories 557; Protein 57 g; Carbohydrate 8 g; Total Fat 31.6 g; Saturated fat 8.8 g; Cholesterol 179 mg; Sodium 214 mg; Fiber 2.2 g

  • Broccoli-Walnut Pesto with Lime

    Weekly Recipe: 
    NonWeekly
    Broccoli packs a powerful nutritional punch, with plenty of vitamin C and folate, and the walnuts contribute beneficial omega-3s. I like the added depth of flavor the anchovies provide—they don’t taste fishy in this recipe and they do contribute more healthy fats—but omit them if you wish.

    Ingredients:

    3 cups fresh broccoli, separated into florets, stems chopped

    2 anchovy fillets, canned or jarred (optional)

    1/3 cup walnuts

    2/3 cup water, vegetable or low-salt chicken stock (more if necessary for consistency)

    1/2 cup fresh basil leaves, or substitute parsley

    2 cloves garlic

    2 tablespoons olive oil

    2 tablespoons fresh squeezed lime juice (or lemon juice)

    1/2 teaspoon salt (less if you use anchovies)

    Fresh ground pepper to taste

     

    1. Steam broccoli over water or stock in a covered saucepan, about 5 minutes. Do not overcook—it should be bright green.

    2. Remove broccoli from pot with a slotted spoon, and put into a blender or food processor.

    3. Add remaining ingredients to the blender container and process until smooth. For a thinner consistency, add more water or stock, a tablespoon at a time. Adjust seasoning, adding salt, pepper, or more lime juice to taste.

    4. Serve warm over cooked whole-wheat pasta sprinkled with crushed, roasted walnuts, if desired. Or use as a spread on sandwiches or as a dip for fresh vegetables.

    4 servings as a topping for pasta

  • Indian Spiced Salmon

    Weekly Recipe: 
    NonWeekly
    Salmon contains an abundant supply of omega-3 fatty acids, which keep the heart healthy and reduce inflammation. Several studies suggest that curcumin, a component of the spice turmeric, may also put a damper on inflammation, as well as protect against chronic diseases. One study in mice showed that curcumin may also protect against breast cancer.

    Ingredients:

    1 teaspoon turmeric

    1 teaspoon curry powder

    1/4 teaspoon ground ginger

    1/4 teaspoon allspice

    1/8 teaspoon cayenne pepper

    1/4 to 1/2 teaspoon salt

    4 (6-ounce) wild salmon fillets or steaks, about 1-inch thick

    2 teaspoons olive oil

    Preheat oven to 350 degrees.

    1. Place the first five ingredients in a small bowl; whisk to blend.

    2. Sprinkle salt evenly onto both sides of the fish. Pat spice mixture onto one side of each fillet.

    3. Heat oil in a large, ovenproof, nonstick skillet over medium-high heat.

    4. Add salmon, spiced side down, and cook for two to three minutes or until nicely browned.

    5. Place salmon in oven, and bake it for five to six minutes or until fish flakes easily with a fork.

    Serves 4

    Nutrition information per serving: Calories 266; Protein 34 g; Carbohydrate 1 g; Total fat 13.2 g; Saturated fat 2 g; Cholesterol 94 mg; Sodium 223 mg; Fiber 0.3 g

  • truRoots Germinated Brown Rice Salad with Soy-Ginger Dressing

    Weekly Recipe: 
    NonWeekly

    Servings: 4

    Ingredients:

    1 cup truRoots Germinated Brown Rice

    ½ cup green beans, cut into ½ inch slices

    ½ cup shredded carrots (optional)

    1/3 cup sliced scallions, white and green parts (about 2 scallions)

    2 tablespoons rice vinegar

    2 tablespoons tamari or soy sauce

    1 ½ tablespoons olive oil

    2 teaspoons honey

    1½ teaspoons freshly grated peeled ginger

    ½ teaspoons minced garlic

    1/8 teaspoon salt

    Prepare truRoots Germinated Brown Rice according to package directions using 1¾ cup water. Transfer rice to bowl and let cool to room temperature. Cook green beans in medium saucepan of boiling water until they are bright green, about 1 minute. Drain and toss in with rice. Add scallions and carrots. Whisk together the rice vinegar, tamari, olive oil, honey, ginger, garlic and salt. Pour dressing over rice and toss and fluff with fork.

  • Mango Gazpacho

    Weekly Recipe: 
    NonWeekly

    Servings: 4

    Ingredients:

    1 mango, chopped

    16 ounces mango puree juice

    1 bunch of green onions, chopped

    1 red bell pepper chopped

    1 yellow bell pepper, chopped

    2 tablespoons chopped cilantro

    ¼ cup rice vinegar

    8 green peppers, chilled, tops removed and seeds removed, using these as “bowls”.

    1 jalapeno chopped

    1 seedless cucumber, sliced in strips and lightly drizzled with rice vinegar for garnish

    Juice of one lime

    Cilantro leaves for garnish

    Salt and pepper to taste

     

    Combine all ingredients into large bowl; mix well.

    Recipe taken from The Kardea Gourmet by Richard Collins, MD, Robert Leighton, and Susan Buckley, RD.

  • Green Beans with Caramelized Shallots

    Weekly Recipe: 
    NonWeekly

    Ingredients:

    2 pounds slender green beans, trimmed

    1 pound medium shallots

    2 tablespoons butter

    2 tablespoons olive oil

    ¼ teaspoon dried thyme

    Cook beans in salted water until tender. Drain and transfer to cold water. Cut shallots lengthwise in half and remove peel. Melt butter and oil in skillet over medium-high heat. Add shallots and sauté for 1 minute. Reduce heat to medium-low. When shallots are browned and tender, season with thyme, salt, and pepper. Mix beans and shallots together; heat and serve.

  • Sautéed Mushrooms with Herbs

    Weekly Recipe: 
    NonWeekly

    Ingredients:

    ½ pound mushrooms

    1 tablespoon vegetable oil

    2 tablespoons butter

    1 shallot

    1 to 2 tablespoons fresh parsley, chopped

    1 tablespoon chopped tarragon or chives

    Salt and fresh ground pepper to taste

    Heat oil, butter in skillet over medium-high heat. Add mushrooms, salt, and pepper. Sauté for 3 minutes. Raise heat to high and sauté for 2 additional minutes. When liquid has almost evaporated, add shallots and sauté for 1 to 2 more minutes. Add parsley and tarragon or chives. Season to taste.

  • Shallot Butter

    Weekly Recipe: 
    NonWeekly

    Ingredients:

    4 tablespoons butter, room temperature

    1 tablespoon minced shallots

    1 tablespoon balsamic vinegar

    Salt and fresh ground pepper to taste

    Cream ingredients together and refrigerate until needed. Use on bread, potatoes, lobster, or anything you’d like!

  • Heart-Shaped Granola Bars

    Weekly Recipe: 
    NonWeekly
    [title]

    Servings: 12

    Baking Time: 30 minutes

    Ingredients:

    2 cups old-fashioned oatmeal, not instant

    ¼ cup almond butter

    ½ cup unsweetened applesauce

    1 cup unsweetened vanilla almond milk

    ¼ teaspoon almond extract

    1 ½ teaspoon pure vanilla extract

    ½ cup unsweetened shredded coconut

    ½ cup mixed raisins and cranberries

    ¼ cup almonds, chopped

    1-2 tablespoons unsweetened cocoa powder

    2 tablespoons date paste**

    Preheat oven to 350 degrees. Line a large baking tray with parchment paper. In small saucepan, combine almond butter, applesauce, almond milk, date paste, cinnamon, cocoa powder, almond and vanilla extract. Heat on low and gently stir until well combined. Remove from heat and set aside. In medium mixing bowl, add almonds, oats, coconut, chopped almonds, raisins and cranberries. Fold in almond butter mixture and stir.  Place cookie cutter on parchment paper and spoon batter into cutter, filling halfway. Press down firmly. Gently lift cookie cutter away from granola and press down around inside edges. Reform granola hearts if necessary. Bake for 30 minutes or until golden brown.

    **Date Paste : Cover 2 cups of dates with cold water and soak for one hour. Remove dates and reserve water. Place dates in blender and process until smooth. Adjust consistency with reserved water if needed. Store date paste in airtight container in your refrigerator for up to two weeks.  

    By Jennifer Strohmeyer 

     

     

     

  • Dirty Rice

    Weekly Recipe: 
    NonWeekly
    [title]

    Servings: 6 (1 1/3 cups per serving)

    Total Time: 1 hour 5 minutes

    Ingredients:

    1 ½ cups long grain rice

    3 cups reduced-sodium chicken broth

    1 tablespoon coconut oil

    10 ounces cooked chicken andouille or other spicy chicken sausage, cut into ½ inch plates

    1½ cups chopped yellow onion

    1¼ cups chopped celery

    1 cup chopped green bell pepper

    1 cup chopped red bell pepper

    2 cloves garlic, minced

    2 teaspoons chopped fresh thyme leaves

    ¼-½ teaspoon cayenne pepper

    salt to taste

    Bring rice and broth to boil in large saucepan. Reduce heat to low, cover, and simmer at lowest bubble until liquid is absorbed and rice is tender; about 20-40 minutes. Remove from heat and let stand, covered, for 10 minutes. Heat oil in large nonstick skillet over medium heat. Add sausage and cook, stirring, until it begins to brown. Add onion, celery, green and red bell pepper, garlic and cook, stirring, until onion is soft. Stir in thyme, cayenne to taste and salt. Stir the sausage mixture into rice and serve.