RECIPE FOR HEALTH

Rev up your immune system with foods that nourish, detox and deliver much-needed energy. Stock your fridge with healthy ingredients that make these simple recipes shine.

All recipes and photos courtesy: Geniuskitchen.com 

WALNUT BUTTER OATMEAL

1 cup muesli

1 cup water

2 tbsp walnut butter

1 diced apple

1 diced pear

Handful of walnuts

PREPARATION:

Combine muesli and water into a bowl and microwave for 3 minutes. Add the rest of ingredients into bowl mix and enjoy.

 

BLUEBERRY BANANA PANCAKES

1 cup skim milk (or use the milk that you usually use)

1 tablespoon vinegar or lemon juice

½ cup whole wheat flour

½ cup all-purpose flour

1 tablespoon Splenda sugar substitute (or equivalent to 1 tbsp sugar)

1 teaspoon baking soda

½ teaspoon salt

¼  ½teaspoon nutmeg

2 egg whites

2 tablespoons oil

1 banana, mashed

3⁄4 cup blueberries (fresh or frozen)

PREPARATION:

Pour vinegar or lemon juice into milk and let sit for 5 minutes. Meanwhile, mix the dry ingredients together in a bowl: whole wheat flour, all purpose flour, Splenda, baking powder, baking soda, salt, and nutmeg. Stir the milk/ vinegar mixture, then mix in the egg whites, oil and banana. Pour the liquid mixture into the dry mixture and stir until just blended. It is important to not overmix at this point. If the batter seems too thick, add more milk to thin it a bit. Heat a griddle or frying pan to medium heat. Grease the griddle or pan with a little butter or cooking oil and add 1/4 cup batter to pan. Place several blueberries on the pancake. Cook on medium-low to medium until golden to medium brown, the edges appear dry, and bubbles begin to appear on the surface. Flip and cook until the second side is golden brown (the second side will cook much faster). You can keep the pancakes warm by placing them on a heat-proof plate and keeping them in the oven at 175 F until all the pancakes are completed. Serve these with butter, sliced banana, and syrup if desired.

 

BRUSSELS SPROUTS AND WALNUTS WITH FENNEL AND SHALLOTS

1 cup walnuts, coarsely chopped

1 lb Brussels sprouts

1 pint small shallots or 1 pint white pearl onion

2 tablespoons unsalted butter, divided

1 tablespoon sugar

salt and pepper, to taste

1 fennel bulb, julienned

½ cup vegetable broth or ½ cup low fat chicken broth

PREPARATION:

Pre-heat oven to 350 F. Toast the walnuts in oven for 10 minutes, cool. Bring a pan of lightly salted water to the boil, add the sprouts and cook about 8 to 10 minutes, until just tender. Drain and rinse with cold water to stop the cooking. Bring another pan of water to the boil. Add the shallots or pearl onions and cook 2 minutes. Drain and rinse with cold water. Slip the skins off and remove the stem ends. Heat 1 tablespoon butter in a large, heavy skillet. Put the shallots or onions into the pan, sprinkle with the sugar, salt and pepper. Cover and cook over medium-low heat 7 minutes, stirring occasionally. Add the fennel and continue cooking 5 minutes. Combine the walnuts with the broth in a small pan and bring to a boil. Continue boiling until the mixture is syrupy. Add to the shallots (or onions) and fennel along with the sprouts and remaining tablespoon butter. Stir over medium-low heat until the sprouts are heated through.

 

KIWI YOGURT CUPS

6 kiwis, peeled and finely chopped

3 tablespoons honey

1 tablespoon lemon zest

1 ½ cups plain Greek yogurt, preferably 2 percent

PREPARATION:

Stir kiwi with honey and lemon zest in a medium bowl until combined. Alternate layers of kiwi and yogurt spooned into 4 glass cups. Serve immediately.

 

ZESTY ROASTED BROCCOLI

1 bunch broccoli, (about 7 cups)

2 tablespoons olive oil

¼ teaspoon salt

1⁄8 black pepper 

1 tablespoon grated lemon zest

PREPARATION:

Preheat oven to 425 F. Toss broccoli with oil on a baking sheet and season with salt and pepper. Roast for 12 to 15 minutes, stirring once, or until tender and lightly browned. Sprinkle with lemon zest and toss gently to combine. Enjoy warm or cold.

 

LEMON HERB QUINOA

1 cup quinoa

1 ½ tablespoon  vegetable oil

2 cups water

3⁄4 teaspoon dried marjoram or 3⁄4 teaspoon oregano

½ teaspoon dried thyme

¼  teaspoon dried rosemary, crumbled

3 tablespoons chopped parsley

2 tablespoons fresh lemon juice

3⁄4 teaspoon salt

½ teaspoon grated fresh lemon rind

¼ teaspoon pepper 

PREPARATION:

Place the quinoa in a large bowl. Fill with cold water. Drain into a strainer and repeat the rinsing and draining 4 more times. Over medium-high heat, heat the oil in a 2-quart saucepan. Add the rinsed quinoa and cook, stirring, until the quinoa makes cracking and popping noises, about 3 to 5 minutes. Stir in the water, marjoram, thyme, and rosemary. Bring to a boil, reduce the heat, and simmer, covered, 15 minutes. Stir in the parsley, lemon juice, salt, lemon rind, and pepper. Simmer, covered, 5 minutes longer. Fluff with a fork.

 

HONEY GINGER GRILLED SALMON

1 teaspoon ground ginger

1 teaspoon garlic powder

1⁄3 cup reduced sodium soy sauce

1⁄3 cup orange juice

¼ cup honey

1 green onion, chopped

1 ½ lbs salmon fillets

PREPARATION:

In a large self-closing plastic bag, combine first six ingredients; mix well. Place salmon in bag and seal tightly. Turn bag gently to distribute marinade. Refrigerate 15 minutes or up to 30 minutes for stronger flavor. Turn bag occasionally. Lightly grease grill rack. Preheat grill to medium heat. Remove salmon from marinade; reserve the marinade. Grill 12-15 minutes per inch of thickness or until fish flakes easily with a fork. Brush with reserved marinade up until the last 5 minutes of cooking time. Discard leftover marinade.

 

 

 

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