Healthy Recipes

Try some of our favorite healthy recipes and be sure to buy organic whenever possible.

5-Minute Kale

With this delicious, easy-to-prepare recipe you can include kale as part of your diet in a matter of minutes. Kale is one of the healthiest vegetables around with one serving providing you with an excellent source of health-promoting vitamins A and K. Enjoy!

5-Minute Kale Prep and Cook Time: 15 minutes
Ingredients:

  • 1 pound kale, chopped
  • Mediterranean Dressing:
  • 1 TBS lemon juice
  • 1 medium clove garlic, pressed or chopped
  • 3 TBS extra virgin olive oil
  • salt and black pepper to taste
  • Optional
  • sliced onions, steam with kale
  • sliced red pepper, steam with kale
  • 5 drops soy sauce or alternative

 

Directions:

  1. Chop garlic and let it sit for 5 minutes to enhance its health-promoting properties.
  2. Fill bottom of steamer with 2 inches of water and bring to boil.
  3. While water is coming to a boil, slice kale leaves into 1/2-inch slices, and cut again crosswise. Cut stems into 1/4-inch slices. Let kale sit for at least 5 minutes to bring out it health-promoting properties.
  4. When water comes to a boil, add kale (and onion if desired)to the steamer basket and cover. Steam for 5 minutes.
  5. Transfer to a bowl and toss with Mediterranean Dressing ingredients. Mediterranean Dressing does not have to be made separately. For the best flavor, toss with dressing while kale is still hot.
  6. Top with any/all of optional ingredients.

Serves 2

Black Bean Chili

An excellent source of molybdenum, fiber, vitamin C, and folate, this is alternative version of chili that can be served as a meal in itself or used in many dishes such as soft tacos, tostados, frittata, or enchiladas. The Healthy Saute cooking method makes this recipe even healthier because it is prepared without the use of heated oils. Enjoy!

Black Bean Chili Prep and Cook Time: 30 minutes
Ingredients:

  • 1 medium onion, chopped
  • 1 medium bell pepper, diced  into 1/4-inch pieces
  • 1 TBS + 1-1/2 cups vegetable broth
  • 6 medium cloves garlic, chopped
  • 4 cups or 2 15 oz cans black beans, drained
  • 1 8 oz can tomato sauce
  • 1 15 oz can diced tomatoes (do not drain)
  • 2 TBS ground cumin
  • 2 TBS red chili powder
  • 2 TBS dried oregano
  • 1 cup corn kernels, fresh or frozen
  • 1/4 cup fresh chopped cilantro
  • salt and black pepper to taste

Directions:

  1. Heat 1 TBS broth in a medium size soup pot. Sauté onion and bell pepper in broth over medium heat for about 5 minutes, stirring frequently, until translucent. Add garlic, cumin, and red chili powder and continue to saute for another minute.
  2. Add 1-1/2 cups broth and the rest of ingredients, except for the cilantro and corn. Simmer for another 20 minutes uncovered. Add corn and cook for another 2 minutes. Add chopped cilantro and season with salt and pepper to taste.

Serves 4

15-Minute Salmon with Tomato Salsa

If you want a great tasting recipe that also provides over 100% of the daily value for hard-to-find omega-3 fatty acids and vitamin D, try this easy-to-prepare recipe tonight. It only takes 15 minutes and you will have a meal you’ll want to share with your best friends. Enjoy!

15-Minute Salmon with Tomato Salsa Prep and Cook Time: 15 minutes
Ingredients:

  • 1-1/2 lbs salmon filet cut into 4 pieces, skin and bones removed
  • 1 TBS lemon juice
  • salt and pepper to taste
  • Salsa If you want to save time you can use your favorite prepared salsa.
  • 1 large fresh ripe tomato, diced small pieces, about 1/2 inch
  • 3 TBS finely minced onion
  • 3 medium cloves garlic, pressed
  • 1-2 TBS minced jalapeno pepper (or to taste)
  • 1 TBS minced fresh ginger
  • 1 TBS coarsely chopped pumpkin seeds
  • 1/4 cup chopped fresh cilantro
  • 2 TBS lemon juice
  • 1 TBS extra virgin olive oil
  • salt and black pepper to taste

Directions:

  1. To Quick-Broil preheat broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source.
  2. Rub salmon with 1 TBS fresh lemon juice and a little salt and pepper. (You can Quick Broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.)
  3. Using a hot pad, pull pan away from heat and place salmon on hot pan, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, usually in 7 minutes depending on thickness (10 minutes for every inch of thickness). Test with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.

Salsa

  1. Combine all salsa ingredients.
  2. Spoon over salmon.
  3. Garnish with mint and a sprinkle of extra virgin olive oil.

Serves 4 (consider serving with brown rice)

Italian Navy Bean Soup with Rosemary

A quick, easy and delicious soup that helps keep you warm as the weather cools. Best of all, the taste gets better the second day! 

Italian Navy Bean Soup with Rosemary Prep and Cook Time: 30 minutes
Ingredients:

  • 1 medium onion, diced
  • 1 medium carrot, diced
  • 2 stalks celery, diced
  • 5 cloves garlic, pressed
  • 4 cups chicken or vegetable broth
  • 4 cups kale, minced
  • 1 15 oz can diced tomatoes
  • 2 TBS chopped fresh oregano (or 2 tsp dried oregano)
  • 1 tsp chopped fresh rosemary (or 1/3 tsp dried rosemary)
  • 2 15oz cans navy beans (No BPA), drained
  • salt & pepper to taste

Directions:

  1. Using 5 tablespoons of broth, sauté onion, carrot, and celery in large soup pot over medium low heat for 5 minutes, stirring frequently.
  2. Add garlic and continue to sauté for another minute.
  3. Add rest of chicken or vegetable broth, kale, and tomatoes. If using dried rosemary and oregano, add them now as well.
  4. Simmer for 30 minutes over medium heat.
  5. Add beans, salt, and pepper. If using fresh herbs, add them now. Cook for several minutes so beans can heat through.

Serves 4