Recipe Tag: Health meets Food

Simple Sauteed Swiss Chard (Module 8)

Tear or cut the greens into bite-sized pieces, removing the hard stems.

Heat a large saucepot over medium-low heat. Add olive oil and onion and cook until it starts to turn translucent, about 4 minutes.

Add garlic and continue to cook, stirring often, for 30 more seconds. Turn down the heat if the onions begin to brown.

Add the greens, salt, and pepper to the pan. Stir the greens often. Add water if necessary to wilt, a few tablespoons at a time.

Continue stirring until greens are fully cooked, about 5 minutes.

Serve.

Cauliflower Mac & Cheese – HmF

Preheat oven to 350°F.

Place the 4 quarts water in each of two large sauce pans over high heat.

In one pot, once the water is boiling, add in the cauliflower and cook for about 8 to 10 minutes until fork tender.

Strain the cauliflower and transfer it to a blender.

Add the milk, garlic powder, cayenne, 1/2 teaspoon salt, and half of the parmesan, and the cheddar cheese.

Puree until very smooth.

In the other pot of boiling water, add the pasta and cook for about 10 – 12 minutes or until al dente.

Strain and place the cooked pasta into 9 inch pyrex dish.

Add the cauliflower sauce to the pasta and fold together gently.

In a small bowl, combine the breadcrumbs, parsley, 1/4 teaspoon salt, pepper, and remaining parmesan.

Sprinkle the breadcrumb mixture over rate top of the Mac and Cheese.

Bake for 10 minutes, until sauce is bubbling and hot.

Banana Ice Cream

Remove bananas from freezer and allow them to sit at room temperature for 5-7 minutes.

Place bananas in blender.

Blend until smooth and creamy. It takes a while, just keep blending!

Enjoy immediately.

Asian Peanut Tofu with Noodles

Open the package of tofu and drain the water from it. In order for the tofu to hold its shape when it is cooked, as much moisture as possible will need to be removed in a process called ‘pressing’ the tofu.

Fold a dish towel in half and lay on a baking sheet. Place 1-2 paper towels on the dish towel and place the tofu on top.

Put 1-2 more paper towls on the tofu and place another baking sheet or cutting board on top. Weigh down with heavy objects such as cans of food, a cast iron pan, or cookbooks. Press for at least 15 minutes, or up to 1 hour.

When the tofu is pressed, cut into 1 inch cubes.

Place the peanut butter, cilantro, lime juice, lime zest, water, soy sauce, and red pepper flakes in a blender or mini chopper and puree until smooth.

Set aside.

When the tofu is finished pressing, place 4 quarts water in large saucepan over high heat.

When water boils, reduce heat to medium until water is boiling.

When the water returns to a boil, add the noodles.

Cook for 8 to 10 minutes, until noodles are just underdone. It is good to check about every minute for doneness.

While the noodles are cooking, place a large skillet over medium high heat.

When the oil is hot, add the tofu.

Cook on one side for 2 minutes and turn to sear on the opposite side of the cube.

Continue turning until the noodles are cooked.

When the noodles are almost done add the edamame and cook for another 1 minute. Stir gently.

Remove 1 cup of the pasta water and set aside.

Drain the noodles and edamame and add to the skillet with the peanut sauce.

Reduce the heat to medium and cook for about 1 minute, tossing gently.

If the sauce is too thick, add the reserved pasta water, one tablespoon at a time, until it reaches the desired consistency.

Serve topped with the green onions (don’t add onions if they are a GERD trigger for you), the carrots and the peanuts.

Serve topped with peanuts and shredded carrots.

Shrimp Fra Diavolo (Module 6)

In a large pot, fill with 3 quarts of water and bring to a boil. When boiling, add pasta and cook until al dente (10-12 minutes). Strain and set aside.

Heat a large pan over medium heat. Add oil to the pan and slightly rotate pan from side to side until bottom is evenly coated with oil. Add shrimp and cook for about 2 minutes, flip, and cook for an additional 1 minute, until shrimp are opaque and white throughout. Remove from pan and set aside.

Turn heat to medium and add the onions to the pan. Cook onions until translucent and beginning to turn brown, about 3 minutes. Add the garlic and continue to cook for 30 seconds – 1 minute.

To deglaze, add white wine and scrape bottom of pan with wooden spoon to release fond (the brown bits stuck to the pan, this is full of flavor).

Add the tomatoes, stock, oregano (if you are using dried), pepper flakes, salt and black pepper. Simmer over low-medium heat for about 30 minutes. Remove from heat.

Add the shrimp, fresh oregano, parsley, and basil to the sauce. Stir thoroughly.

To serve, place 3/4 cup of whole wheat pasta on a medium plate. Scoop 1/2 cup of sauce over the pasta with 4 shrimp and sprinkle with grated Parmasan.

Mashed Sweet Potatoes

Fill a large pot with water and bring to a boil.

Add the sweet potatoes and boil until they are soft, about 15 minutes.

Drain the sweet potatoes into a medium mixing bowl and add the salt, pepper, butter, and yogurt.

Mash with a fork or potato masher until smooth. As you are mashing, slowly add in the milk. Do not overmash or the yams will become pasty.

Serve warm.

White Bean Shakshuka

Gather all ingredients and equipment.

Select a large and deep saute pan with a lid; set the lid aside for later.

Place the pan over medium-high heat.

Add the oil and swirl to coat the pan.

When the oil is hot, add the onion and bell pepper to the pan.

Cook until the vegetables are soft and browned about 7 to 10 minutes. Stir occasionally.

Add the minced garlic, tomatoes, smoked paprika, cumin, coriander, red pepper flakes, salt, and pepper and bring to a simmer.

Add the white beans to the skillet and stir.

Let the sauce simmer for 5 to 7 minutes, or until the sauce has slightly thickened. Stir occasionally.

While the sauce is simmering, prepare the garnishes – crumble the feta, chop the herbs.

Toast the bread until lightly browned either in a toaster, under a broiler, or on a grill.

When the toast is done, rub both sides with the garlic halves to make a quick and easy garlic bread for dipping.

Make 4 wells in the sauce with the back of a spoon.

Crack an egg into each well.

Cover the pan with lid and cook 2 to 3 minutes for runny egg yolks or until eggs are set to taste.

When eggs are cooked to desired doneness, top with feta and fresh herbs.

Serve with two baguette slices per serving.

Easy Brown Rice

Gather all ingredients and equipment.

Rinse the rice under cold water in a colander.

Put the rice and water in a medium sauce pot on medium-high heat. Stir.

Bring the liquid to a boil.

Once boiling, reduce the heat to low and cover the rice.

Simmer the rice for about 30 minutes. At that point, taste the rice to see if it is still crunchy. If so, check for water on the bottom of the pot; add 1/4 cup of water if all the water has been absorbed and continue to cook. If it is cooked and the water is absorbed, turn off the heat.

When the rice is a good consistency, turn off the heat and keep it covered for 10 minutes.

After sitting, fluff the rice with a fork and serve.

Plantain Chips

Preheat oven to 350°F (180°C).

With a small knife, such as a paring knife, make 3-4 cuts down the length of the plantain, just deep enough to go through the peel. Remove the peel.

Slice the plantains as thinly as possible – if they are cut too thick they will not get crispy. Use a mandolin if available. Place slices into a bowl and toss with olive oil, seasoning of choice, and salt.

Place plantain slices in a bowl and toss gently toss with olive oil, seasoning of choice, and salt.

Line a baking sheet with parchement paper. Place plantain chips in an even layer on the tray, using a second tray if necessary.

Bake for 18-25 minutes, or until crispy and slightly golden brown, being careful not to burn. Rotate pans at the halfway point to ensure even baking.

Eggless Chocolate Cake

Preheat oven to 350°F (180°C) and line a cupcake tray with liners.

Combine the flours, sugar, cocoa powder, baking soda, baking powder, and salt in a bowl and set aside.

In a separate bowl combine the banana, buttermilk, oil, and vanilla.

Using a rubber spatula add the wet mixture to the dry ingredients and fold, being careful not to over mix.

Portion batter into cupcake tin and bake for 20-25 min, or until a toothpick inserted into the center comes out clean.