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Recipes
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Black
Bean Dip
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Ingredients:
1/2 cup cooked black beans
1 cup favorite salsa
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Instructions:
Mash half of the beans with a fork and combine whole and mashed
beans with your favorite salsa. Makes 5 servings.
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Serving
Size: 1/4 cup
Nutrition Facts:
25 calories, 0g Total Fat, 0g Saturated Fat, 1mg Cholesterol,
277mg Sodium, 5g Total Carbohydrate, 1g Dietary Fiber, 2g Protein
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Butternut
Squash Soup with Ginger and Lime
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Ingredients:
1 medium onion, fine
dice (about 1 cup)
1 1/2 tablespoons grated or minced ginger root
3 tablespoons unsalted butter
2 cups water
2 large butternut squash, about 2 pounds, peeled, seeded, and
sliced thin
2 cups fat-free chicken broth
3 garlic cloves
About 2 tablespoons lime juice
Salt and fresh-ground pepper
1 lime
2 tablespoons vegetable oil
About 1 ounce ginger root, fine julienne
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Instructions:
In a non-reactive soup pot or large saucepan, cook the onion
and grated ginger root in the butter over low heat until the
onion is soft, about 5 minutes. Add the water, squash, broth,
and garlic.
Cover and
bring the mixture to a boil. Reduce the heat to a simmer and
cook until the squash is very tender, 15 to 30 minutes. Purée
the mixture in small batches in a blender or food processor.
Return
the soup to the pan and season with about 2 tablespoons of lime
juice, salt, and fresh-ground pepper. Reheat the soup gently
while you prepare the garnish.
Cut 4 to
6 slices of lime as thin as you can. Heat the oil in a small
skillet over medium-high heat until it is hot, but not smoking.
Fry the julienned ginger root in the oil until it is pale golden
brown, about 30 seconds. Remove the ginger root to paper towels
to drain.
Serve the
soup in warm soup plates or bowls. Float a slice of lime on
each serving, and sprinkle with the fried ginger root.
Quantity:
Serves 4
to 6
Nutrition Facts:
Per Serving: 165 Cal (39% from Fat, 9% from Protein, 52% from
Carb); 4 g Protein; 6 g Tot Fat; 4 g Sat Fat; 2 g Mono Fat;
0 g Poly Fat; 23 g Carb; 1 g Fiber; 318 mg Sodium; 19 mg Cholesterol
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Chicken
With Caramelized Onions
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Ingredients:
1/2 teaspoon salt
1/4 teaspoon dry thyme
1/4 teaspoon ground red pepper
1/4 teaspoon black pepper
1/2 cup chicken broth
1/4 cup balsamic vinegar
1 large onion sliced
1 pound chicken breast
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Instructions:
Coat large skillet with cooking spray and place over medium heat
until hot. Add onion. Cover and cook 10 minutes until deep golden,
stirring often. Combine salt, thyme, red pepper and black pepper.
Sprinkle half the mixture over onions. Add 1/4 cup chicken broth
and cook 10 minutes, stirring frequently. Add 6 tablespoons broth
and cook until liquid evaporates. Repeat procedure with remaining
broth. Add vinegar and cook an additional 2 minutes or until most
of the liquid evaporates. Remove from pan and keep warm. Rub chicken
with remaining spice mixture. Coat skillet with cooking spray
and heat. Add chicken and cook for 2 minutes on each side. Serve
with onions
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Quantity:
Makes 4 servings
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Nutrition Facts:
Per Serving:
205 Cal (20% from Fat, 73% from Protein, 7% from Carb); 36 g Protein;
4 g Tot Fat; 1 g Sat Fat; 1 g Mono Fat; 1 g Poly Fat; 4 g Carb;
1 g Fiber; 475 mg Sodium; 96 mg Cholesterol |
Polenta
With Wild
Mushroom Sauce
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Ingredients:
1 1/3 cups yellow cornmeal
1/2 teaspoon salt
4 cups water
1 tablespoon olive oil
2 garlic cloves minced
2 thyme sprigs
1 rosemary sprig
6 1/2 cups thinly sliced shitake mushrooms, (about 1 lb.)
1 cup canned crushed tomatoes
1/3 cup dry white wine
3 tablespoons balsamic vinegar
1/8 teaspoon salt
1/8 teaspoon pepper
2 tablespoons chopped parsley
3 tablespoons grated parmesan
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Instructions:
*You can use store bought Polenta to save time
Place cornmeal and 1/2 teaspoon salt in saucepan. Gradually add
water stirring constantly with whisk. Bring to a boil, reduce
heat to medium and cook 15 minutes stirring frequently. Spoon
into 8 1/2 x 4 1/2 inch loaf pan coated with cooking spray. Press
plastic wrap onto surface. Chill 2 hours until firm. Heat oil
in skillet. Add garlic, thyme sprigs, rosemary sprig. Cook 3 minutes
until garlic begins to brown. Stir in mushrooms and next 5 ingredients.
Bring to a boil. Cover, reduce heat and simmer 15 minutes. Discard
thyme and rosemary. Add parsley, cook uncovered 5 minutes. Sauté
polenta in frying pan coated with cooking spray until golden (or
spray with cooking spray and bake in hot oven until golden and
crisp on outside). Serve with mushroom sauce.
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Quantity:
Makes 4 servings
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Nutrition
Facts:
Amount Per Serving: Calories 234 - Calories from Fat 44
Percent Total Calories From: Fat 19%, Protein 8%, Carbohydrate
68%
Totals and Percent Daily Values (2000 calories): Fat 5g, Saturated
Fat 1g, Cholesterol 0mg, Sodium 467mg, Total Carbohydrate 40g,
Dietary Fiber 1g, Sugars 0g, Protein 5g, Vitamin A 718 units,
Vitamin C 10 units, Calcium 0 units, Iron 2 units
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Apple
Nut Cake
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Ingredients:
3/4 c butter, softened
1-1/2 c brown sugar
1 tsp. vanilla
1-3/4 c whole wheat flour
1 tsp. cinnamon (or a little more for taste)
1/2 tsp. salt (or unrefined sea salt)
3/4 c unsweetened apple juice
1-1/2 c finely chopped apples
1 c chopped walnuts or pecans
1/2 c raisins
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Instructions:
Preheat
oven to 350°.
Grease
and flour a 9" x 13" baking pan.
In
a large bowl combine the first three ingredients.
Stir
in the next 4 ingredients.
Add
the apple juice and beat mixture until smooth.
Stir
in the remaining ingredients.
Pour
mixture into baking pan.
Bake
30-40 minutes or until a toothpick inserted into the center
of the cake comes out clean.
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Quantity:
Serves 12
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Nutrition
Facts:
Per Serving: 365 Cal (42% from Fat, 6% from Protein, 52% from
Carb); 5 g Protein; 18 g Tot Fat; 8 g Sat Fat; 5 g Mono Fat; 4
g Poly Fat; 50 g Carb; 3 g Fiber; 229 mg Sodium; 31 mg Cholesterol |
Do you have a favorite healthy recipe that you would like to
share??
Please submit it for everyone to enjoy.
recipes@wholelongevity.com
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