Tag: healthyliving

Healthy Delicious Garlic Hummus

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Healthy Delicious Hummus
Healthy Delicious Hummus

I love to eat Hummus, and especially the version I make since it has been adjusted to my taste. I like to have the flavor of the garlic come through a little to add another dimension to the flavor and the olive oil processed in give it a nice creamy texture. It is great to eat with pita, on crackers instead of cheese, or on a sandwich to add another layer for flavor. Here is my recipe, enjoy.

Ingredients

  • 1 15 oz can of low sodium Garbanzo beans (drained)
  • 1/3 cup tahini (sesame paste), Good quality and freshness matters.
  • 1/4 cup extra-virgin olive oil, plus oil for drizzling on top when serving.
  • 3 cloves garlic, peeled & sliced
  • 1/2 to 1 tsp of salt (add 1/2 tsp and if it needs more add the other 1/2 tsp)
  • 1/4 tsp fresh ground black pepper.
  • 1/2 tbsp cumin
  • 1 tsp paprika + a sprinkle on top for ganish
  • Juice of 1 lemon, plus more as needed
  • 1/2 cup of water
  • A sprig of cilantro for garnish (optional)

Directions

Put all ingredients except for garnishes into a food processor and process until nicely smooth. Taste and adjust salt, lemon, and tahini to taste and process a few more seconds to mix. Put into the serving bowl and sprinkle some paprika on top and drizzle with olive oil and optionally add cilantro on top for additional garnish.

Easy Canned Smoked Salmon

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Healthy Smoked Salmon
Healthy Smoked Salmon

Salmon is a healthy food to eat as a snack on crackers instead of potato chips or other less healthy foods, but smoked salmon is expensive. Why not take some time and make a batch of smoked salmon yourself with this recipe. It can be stored at room temp before opening for 1 year or more and then kept for up to 2 weeks in the refrigerator after opening . Here is the easy to follow recipe:

Ingredients

  • Three Large salmon Filets
  • Dry Rub
    • 1/2 cup brown sugar
    • 1/4 cup kosher salt
    • 1 tsp garlic powder
    • 1 tsp onion powder
  • Add to jar when canning
    • 2 drops liquid smoke per jar.
    • 1 tsp olive oil

Directions
Mix Dry rub ingredients in a bowl and sprinkle on salmon and leave set for 1 – 2 hours in fridge. Rinse off salmon and cut into pieces to roll up (Skin side in) or cut into about 2 inch strips and add to jar so that they will fill the jar. Mix olive oil and liquid smoke. Pour over salmon and process in pressure cooker at 10lbs for 100 min. Remove from pressure cooker and cool. If any of the lids did not seal (if they are not sucked in and you and push them down and they pop in) put them in the refrigerator and use them within 2 weeks. If they have sealed then they can be stored on the shelf unrefrigerated.

Tasty Mexi Chili Beans

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Healthy Mexi Bean side dish
Healthy Mexi Bean side dish

This is a great side dish which can be cooked ahead and heated again when ready to eat. They take a while to cook since they are made from dried beans, but this allows you to lower the sodium and another benefit is that there is none of the canned taste with store bought canned chili beans.

Ingredients

  • 2 cups of pinto beans
  • Water
  • 2 cups of vegetable or chicken broth
  • 2 large Fresno peppers (Jalapeno can be used also)
  • 1 medium sized onion
  • 1 tbsp of chili powder
  • 1 tbsp of tomato paste
  • 3 large cloves of garlic
  • 1 tbsp of cumin powder
  • 1/2 to 1 tsp salt

Directions

Pre-soak beans overnight in water, or you can just cover with 2 inches of water bring to a boil, remove heat, and let set covered for 1 hour. Drain liquid and add in broth and all other ingredients except the salt. Bring to a boil and simmer for 2 – 3 hours until the beans are tender. If you like it spicier, add more pepper.

Simple Quinoa Side Dish

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Nutritious Quinoa Side Dish
Nutritious Quinoa Side Dish

Quinoa is hugely popular now since it has lots of protein, is a low glycemic food (good for blood sugar), is gluten free, and is lower in calories than rice. These qualities make it a great side dish. It is very simple to make, here is the recipe I used. You can add onions or other vegetables you like in to jazz it up if you want.

Ingredients

  • 1 cup of Quinoa
  • 2 cups of Vegetable or Chicken Broth

Directions

Put the broth in a saucepan and bring it to a boil. Add in the Quinoa, stir, then cover and lower the temperature to medium low. It will take about 15-20 minutes to cook. Check on it after 10 minutes. You will know it is done when all the liquid is absorbed.

Crunchy Nut Protein Bars

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Nutritious Yummy Nut Protein Bar
Nutritious Yummy Nut Protein Bar

Ingredients

  • 2/3 cup of raw unsalted Walnuts
  • 1/2 cup of unsalted roasted sunflower seeds
  • 1/4 cup of flax seed
  • 2/3 cup of unsalted roasted pumpkin seeds
  • 1/2 cup of raw unsalted almonds
  • 1/2 cup of old fashioned rolled oats (not instant)
  • 2/3 cup of puffed millet
  • 2/3 cup of brown rice syrup
  • 1 tbsp of vanilla extract
  • 1 tsp of cinnamon
  • 1 tbsp of coconut oil
  • Optionally 1 – 3 tbsp of honey or more if you like it sweeter. I didn’t use any since it is very lightly sweet from the brown rice syrup

Preheat oven to 325 degrees. Mix all dry ingredients (except cinnamon) in a bowl and wet ingredients and cinnamon in another bowl (microwavable) and stir. Microwave wet ingredients for 1 minute, then pour over the dry ingredients while stirring until evenly incorporated. Now put the mixture into a 9 x 13 baking pan lined w/parchment paper starting from one side and only fill as much of the pan as you need to to get the bars to the thickness desired. Then use another piece of parchment on the top to pack it firmly and form it into the desired shape (Should be a sheet of the mixture about 1″ thick). Bake for 25 minutes, remove, and press down and pack tightly again. Then let cool. When cool it should be hard. Pick up from pan using parchment and cut into bars on a cutting board with a sharp knife.

Healing Bitter Melon Pickles

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Bitter Melon is such a healthy food. It has been reported to help regulate blood sugar (good for type II diabetes),  rid the body of kidney stones,  cleanse the liver, help reduce cholesterol, fight pancreatic cancer, and help with weight loss. Wow have you ever heard of a food with such benefits. It does have a bitter taste as the name implies but it is a taste that I actually have acquired over some time, however these pickles do reduce the bitterness and add other flavors. Best of all they preserve the bitter melon for several months. Eat and enjoy the health benefits, here is the recipe.

Ingredients
3 medium-sized bitter melons
2 cups apple cider vinegar
2 teaspoons kosher salt and additional salt for sprinkling over then to extract some bitterness.
2 teaspoons sugar
1/2 teaspoon red chile flakes (or to taste)
2 1/2 tablespoons coarsely chopped fresh giner

Directions
Slice each melon in half lengthwise and scoop out the seeds and cottony bits with a spoon, then slice crosswise in about 1/2 inch to 1/4 inch. Put the slices in a colander in the sink and sprinkle generously with salt. Let stand about 20 minutes, then rinse and drain the slices. Put the bitter melon and the ginger in a clean one-quart glass jar or two pint jars. Combine vinegar, salt, sugar, and chile flakes in a small saucepan over medium heat. Bring to a boil stiring till the salt and sugar dissolve.  Pour the hot brine over the bitter melon slices and ginger in the jar. Screw on a lid and refrigerate. Let the pickles set inf the fridge for about 3 days and then they will be ready to eat.

Incredible Turkey Breast

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Delicious Healthy Turkey Breast
Delicious Healthy Turkey Breast

I have made turkeys for a while, at first they always came out dry. This was because by the time the thigh was done the breast was dry. I learned a few keys to making a juicy delicious turkey without soaking in brine. First don’t stuff the turkey and second remove the backbone and flatten the turkey before cooking. this will allow the turkey to cook more evenly. Cook the turkey on a rack such as a cooling rack over a pan and start checking the temperature early.

Ingredients

  • Turkey Breast or whole turkey backbone removed and flattened.
  • 1/2 stick of butter
  • 10-15 fresh sage leaves
  • 1/4 cup roughtly chopped parsley
  • 6-7 large cloves of garlic
  • 1 tsp salt

Directions

Put sage, garlic and parsley in food processor or food chopper. Chop finely. Add butter and salt and chop till mixed well. Remove backbone and flatten turkey breast if whole. This will allow it to cook evenly. Stuff butter under skin and rub on skin. Roast in oven at 325 degrees till breast or thickest part of turkey reaches temp 163 degrees (Temp will rise above 165 degrees when resting). Remove rest for 30 mins. Cut and serve.

Garlic Butter Baby Bok Choy

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Healthy Garlic Butter Bok Choy
Healthy Garlic Butter Bok Choy

The buttery garlic flavor really enhances the Bok Choy taste. This dish is light, healthy, satisfying and makes you feel really good when you eat it.

Ingredients

  • Baby Bok Choy about 4-5 heads cut in half lengthwise
  • Vegetable or Chicken broth, about 1 cup
  • 1 tbsp of butter
  • 4 – 5 cloves of garlic minced

Directions

Melt the butter in the pan and saute the garlic for about 3-4 minutes until it is softened, but not browned. Now add in the Bok Choy and then pour in the broth. Cover and cook for about 5 minutes. Flip each of the Bok Choy over, cover, and cook for about 5 more minutes. Check that a fork easily goes into the thickest part of the Bok Choy and if it does, it is done. Serve on a plate with some of the cooking liquid and garlic pieces spooned over it.

Vegan: Use a Vegan butter substitute.

Zesty Healthy Black Bean Stew

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Zesty Healthy Black Bean Stew
Zesty Healthy Black Bean Stew

This is a great robust and filling dish that fives a lot of dimensions of flavors. It also ends up being very easy to make. The recipe below will make enough for two large  servings.

Ingredients

  • 2 teaspoons olive oil
  • 1/2 medium onion, chopped
  • 3 garlic cloves, minced
  • 1 teaspoons ground cumin
  • 1 can (4 1/2 ounces) chopped green chiles
  • 1 cans (15 ounces each) black beans, drained and rinsed
  • 1 cans (14 1/2 ounces each) diced tomatoes in juice (Can use tomatoes w/Chilis)
  • Salt to taste
  • 1/2 package (10 ounces) frozen corn (optional)
  • 1/4 tube of Soyrizo (Optional for additional depth of flavor), If you prefer to have meat in the dish use Chorizo instead of Soyrizo.
  • Cheddar Cheese (optional for sprinkling on top)
  • Sour Cream (Optional for Dollop on top)

In a large saucepan, heat oil over medium. Add onion; cook until softened, 5 to 6 minutes. Add garlic and cumin; cook, stirring often, until fragrant, about 2 minutes more. To the pan, add chiles, beans, tomatoes and their juice, 2 cups water, and 3/4 teaspoon salt. Bring mixture to a boil; reduce heat to medium-low, and simmer, partially covered, until slightly thickened, about 20 minutes
In a blender or food processor, puree 2 cups of the stew. Return the puree to the pan, and add corn; simmer until heated through, about 5 minutes. Serve hot.