Category Archives: Healthy Lunches

July 25, 2022 · 10:59 pm

Chicken Kohlrabi Noodle Soup

INGREDIENTS:

1 1/4 lbs. Chicken Breasts, boneless, skinless, cut into thin slices

2 cups Chicken Broth

1 tsp. Chili Oil

4 each Eggs

1/2 cup Fresh Basil, torn into pieces

2 each Green Onions, cut into 1/4-inch rings

2 1/2 lbs. Kohlrabi

1/4 tsp. Red Pepper Flakes

2 tbs. Reduced Sodium Soy Sauce, divided

2 tbs. Sesame Seeds, toasted

DIRECTIONS:

Place eggs into a small sauce pan and cover with an inch of water. Bring water to a boil, and simmer gently for 6 minutes. Once cooked, place eggs in an ice cold water and allow to cool for 10 minutes. Carefully peel the eggs and place them into a small, re-sealable bag. Add 2 tablespoons soy sauce and gently push out as much air as possible from the bag. Seal and allow eggs to marinade for one hour.

Combine chicken slices with one tablespoon of soy sauce and allow to marinate for 30 to 60 minutes.

Meanwhile, peel the kohlrabi and cut or slice it with a “spiralizer”, vegetable peeler, or mandoline to make long “noodles” (for 4 servings, you should get about 6 cups kohlrabi “noodles”). Set aside.

Bring the chicken broth to a boil in a large soup pot. Add the crushed red pepper flakes, kohlrabi “noodles”, and chicken. Simmer until tender, about 3 to 5 minutes.

Stir in the basil leaves and green onions.

Remove the eggs from the soy marinade and cut in half. Arrange an equal amount of kohlrabi noodles and chicken into four soup bowls, and carefully pour an equal amount of broth over top. Garnish with 2 half eggs, 1/2 tablespoon of sesame seeds, and 1/4 teaspoon of chili oil per bowl.

Tip: Zucchini or radish “noodles” may be used in place of kohlrabi.

Leave a comment

Filed under Asian Cuisine, Chicken Dishes, Fall/Winter Favorites, Healthy Lunches, Super Soups, What's for Dinner?

March 11, 2022 · 9:00 pm

Sweet Potato Nachos

INGREDIENTS:

2-3 Ea Sweet Potatoes

1 Tbsp Olive Oil

tt Dash of Cayenne

tt Dash of Chili Powder

3 Ea Mini Sweet Bell Peppers (red, orange), sliced

1/4 Ea White Onion, sliced

1/2 cup Black Beans

2+ Tbs Jalapenos, diced

1/2 Ea Avocado, cubed

Sprinkle of desired cheese or Daiya (non-dairy alternative)

DIRECTIONS:

Preheat oven to 375 degrees.

Using a sharp knife or mandolin, slice sweet potatoes thinly and lay flat on a lined baking sheet.

Drizzle lightly with olive oil, and toss with cayenne pepper and chili powder.

Roast for 10-15 minutes depending on the thickness of your potato slices.

While potatoes are roasting, add peppers and onion to a saucepan over medium heat and cook until softened.

Remove potatoes from oven, arrange them together as you would nachos potato chips, and top with salsa, black beans, roasted peppers, jalapenos, cheese and avocado.

Put back into the oven for about 5 more minutes, top with cilantro and enjoy!

Leave a comment

Filed under Healthy Lunches, Party Picks, Salsas and Chutneys, Starters, Summer Favorites, Vegetarian Fare

April 18, 2020 · 1:37 am

Beet Burgers with Chipotle Mayo

98E7202B-A7E4-4B7A-B0F0-B7466741A54B
Ingredients: Marinated Beets

2 lg                 Beets, large golden, Chioggia or white (about 1 lb)

tt                     Kosher Salt

1 cup             Apple Cider Vinegar

2/3 cup          Sugar

1/2 tsp           Thyme Leaves

1 1/2 cups     Water

Ingredients: Pickled Onion

1 ea                Red Onion, sliced thinly

all                   Reserved marinade from the beets

Ingredients: Chipotle Mayo

1 cup             Mayonnaise, regular or vegan

2 to 4 ea        Chipotles, canned in adobo, minced plus sauces to taste

Ingredients: For the Burgers

1/4 cup          Chipotle May (see recipe above)

4 ea                Brioche Rolls or Hamburger Buns, split and toasted.

1 cup              Greens, such as baby spinach, mesclun or arugala

tt                     Kosher Salt and Pepper

1 lg                 Hass Avocado, halved, pitted, peeled and sliced lengthwise

1/2 cup           Alfalfa Sprouts

tt                      Extra-Virgin Olive Oil for drizzling

Directions: For the Marinated Beets

Put the beets in a large saucepan, cover with cold water, and add 1 teaspoon of salt. Cover the pan and bring to a boil over high heat, then reduce the heat and simmer the beets until they can be easily pierce all the way through to the center, about 1 hour. Check the water from time to time and top it off as necessary.

Meanwhile, to make the marinade, combine , combine the vinegar, sugar and peppercorns, thyme, 2 teaspoons salt, and the 1 1/2 cups water in a small saucepan and bring to a boil, stirring to dissolve the sugar and salt. Remove from the heat.

When the beets are cooks, drain them and peel under cold water. Pat dry.

Slice the beets crosswise into 3/4 to 1 inch thick slices and put them in a medium heatproof bowl. Pour the hot marinade over the beets and let cool; cover and refrigerate for at least 12 hours, or as long as overnight.

When you are ready to use them, drain the beets, reserving the marinade, and pour the marinade into a small saucepan. (You can keep the beets in the fridge for a few days before using them for the sandwiches.)

Directions: for the Pickled Onion

Bring the beet marinade to a boil. Put the sliced red onion in a small heatproof bowl, pour the marinade over it, and let steep for 1 hour. Drain the onion. (This can be made two days in advance.)

Directions for the Mayo:

Put the mayo in a small bowl and mix in the minced chipotles. Add the adobo sauce if you want a little extra smoky kick. Keeps for a week in the refrigerator.

Directions: To build the Burgers

Spread the mayonnaise on the tops and bottoms of the rolls. Put a handful of greens on the bottom half of each one and lay a slice of marinated beet on top. Season beets with salt and pepper and top with sliced avocado, pickled onion, and alfalfa sprouts. Drizzle with a little olive oil and close the sandwiches. Devour.

 

 

Leave a comment

Filed under Healthy Lunches, Summer Favorites, Vegetarian Fare, What's for Dinner?

December 27, 2019 · 12:09 pm

Kale and Brussels Sprout Salad

4A7E7104-0A9C-47E5-9119-41939169256F

INGREDIENTS:

1/4 cup               Fresh Lemon Juice

2 Tbs                  Mustard, Dijon

1 Tbs                  Shallot, minced

1 sm                   Garlic Clove, finely grated

1/4 tsp                Kosher Salt, plus more

tt                         Black Pepper, freshly ground

2 Lg Bunches    Kale, Tuscan (1 1/2 lb) center stem discarded, leaves thinly sliced

12 oz                  Brussels Sprouts, trimmed, finely grated or shredded with a knife

1/2 cup               Extra Virgin Olive Oil, divided

1/3 cup               Almonds with Skins, coarsely chopped

1 cup                  Pecorino, finely grated

DIRECTIONS:

Combine lemon juice, Dijon mustard, shallot, garlic, 1/2 tsp. salt, and a pinch of pepper in a small bowl. Stir to blend, set aside to let flavors meld. Mix thinly sliced kale and shredded brussels sprouts in a large bowl.

Measure 1/2 cup oil into a cup. Spoon 1 Tbsp oil from cup into a small skillet; heat oil from cup into a small skillet; heat oil over medium-high heat. Add almonds to skillet and stir frequently until golden brown in spots, about 2 minutes.

Transfer nuts to paper towel-lined plate. Sprinkle almonds lightly with salt.

Slowly whisk remaining olive oil in cup into lemon-juice mixture. Season dressing to taste with salt and pepper.

Add dressing and cheese to kale mixture; toss to coat. Season lightly with salt and pepper. Garnish with almonds.

Do Ahead: Dressing, kale mixture, and tossed almonds can be prepared 8 hours ahead. cover dressing and kale mixture separately and chill. Cover almonds and let stand at room temperature.

Leave a comment

Filed under Healthy Lunches, Holiday Menus, Sensational Salads, Starters, Summer Favorites, Vegetarian Fare, What's for Dinner?

October 16, 2019 · 12:14 pm

Quinoa-Salmon Power Bowls

INGREDIENTS:

1 1/2 lb              Salmon Filet

3 Tbs plus         Olive Oil

1 Tbs                  Lime Juice

2 tsp                   Honey

3 cups                Red Quinoa, cooked

1 cup                  Spinach, cooked

1 cup                  Corn, cooked

1/3 cup              Scallions, chopped

tt                         Salt & Pepper

DIRECTIONS:

Preheat oven to 350 degrees. Place a piece of foil on a baking sheet and lay the salmon on the foil and drizzle with olive oil and sprinkle with salt and pepper. Cover the salmon with foil and seal the foil packet by folding the edges. Bake for 25 minues.

Cook red quinoa as instructed on packaging.

To make the dressing, whisk three tablespoons of olive oil with lime, honey, salt and pepper. Add 2/3 of the dressing to the cooked quinoa and divide into four bowls.

Chop scallions and cook spinach and corn as desired. I use frozen vegetables for a quick meal. divide the vegetables into the four bowls on top of the quinoa. Add the baked salmon to the bowls. Top with the remaining dressing.

 

Leave a comment

Filed under Fish Favorites, Healthy Lunches, Summer Favorites, What's for Dinner?

January 5, 2017 · 1:08 pm

Original Hummus

CFCED56E-0438-48A3-9DEE-20C7F576B451INGREDIENTS:

1 can (15 oz)          Chickpeas (or 1 1/2 cups cooked)

1/4 cup                    Lemon Juice (one large lemon)

1/4 cup                    Tahini, well-stirred

1 clove                     Garlic, minced

2 Tbs                       Extra-Virgin Olive Oil, plus more for serving

1/2 tsp                     Cumin, ground

tt                               Salt

2-3 Tbs                    Water

Dash                         Paprika, for serving

DIRECTIONS:

In a bowl of a food processor, combine the tahini and lemon juice and process for 1 minute, scrape the sides and the bottom of the bowl then process for 30 seconds more. This extra time helps “whip” or “cream” the tahini, making the hummus smooth and creamy.

Add the olive oil, minced garlic, cumin and a 1/2 tsp of salt to the whipped tahini and lemon juice. Process for 30 seconds or until well blended.

Open, drain and rinse the chickpeas. Add half of the chickpeas to the food processor and process for 1 minute. Scrape sides and bottom of the bowl, then add remaining chickpeas and process until thick and quite smooth; 1 to 2 minutes.

Most likely the hummus will be too thick or still have tiny bits of chickpea. To fix this, with the food processor turned on, slowly add 2 to 3 tablespoons of water until you reach the perfect consistency.

Taste for salt and adjust as needed. Serve hummus with a drizzle of olive oil and a dash of paprika. Store homemade hummus in an airtight container and refrigerate up to one week.

Leave a comment

Filed under Blender Bests, Healthy Lunches, Party Picks, Starters, Vegetarian Fare

November 2, 2016 · 6:49 pm

Kung Pao Brussels Sprouts

8049A770-6337-4B9A-8F40-187C867A357D.jpegINGREDIENTS:

2 lbs          Brussels Sprouts, halved

5 Tbs          Vegetable Oil, divided

tt                Kosher Salt and Pepper

1 Tbs         Cornstarch

3 cloves    Garlic, finely chopped

2 Tbs          Ginger, peeled and finely chopped

2 Tbs          Hot Chili Paste (sambal oelek)

6 dried       Chilies de Arbol, lightly crushed (this will make recipe hot)

1/2 cup      Soy Sauce

3 Tbs          Sugar

2 tsp          Rice Vinegar, unseasoned

1/3 cup      Peanuts, Roasted and Unsalted

DIRECTIONS:

Preheat oven to 425 degrees. Toss Brussels sprouts with 4 tbsp. oil on a rimmed baking sheet; season with salt and pepper. Roast tossing once, until softened (but not soft) and browned, 20-25 minutes. Set aside.

Meanwhile, mix cornstarch and 1 Tbsp water in a bowl until smooth.

Heat remaining 1 Tbsp oil in a medium saucepan over medium-high. Add garlic and ginger and cook, stirring often, until garlic is golden brown, about 2 minutes. Add chili paste and cook, stirring, until darken, about 2 minutes. Add chiles, soy sauce, sugar, vinegar, and 1/2 cup water and bring to a boil; stir in cornstarch slurry. Simmer, stirring, until sauce coats spoon, about two minute. Let cool slightly.

Toss Brussels sprouts with sauce and serve topped with peanuts.

Leave a comment

Filed under Asian Cuisine, Healthy Lunches, International Inspirations, Vegetarian Fare

March 3, 2016 · 10:39 pm

Apple Pie Oat Muffins

INGREDIENTS:

2 cups            Old-Fashioned Rolled Oats

1 tsp               Baking Powder

2 tsp               Apple Pie Spice*

*1 Tbs Cinnamon, 1 tsp nutmeg, allspice and 1/2 cloves, ground

1/4 tsp            Salt

1/2 cup           Applesauce

1 med              Apple, grated (about 3/4 cup)

1 lg                   Egg White

1/4 cup            Pure Maple Syrup or Honey

2 tsp                Pure Vanilla Extract

1/2 cup            Unsweetened Vanilla Almond Milk

1/3 cup            Cranberries, dried

1/4 cup            Pecans or Walnuts, chopped (optional)

DIRECTIONS:

Preheat oven to 350 degrees. Spray a 12-cup muffin pan with non-stick cooking spray. In a large bowl, stir together oats, baking powder, seasonings and salt.

Add applesauce, grated apple, egg white, maple syrup, vanilla extract, milk and cranberries, plus any optional items. Stir in well to incorporate.

Allow the mixture to set and thicken about 3-5 minutes before spooning into your muffin pan.

Fill muffin cups almost completely full with batter. The muffins will not rise.

Bake for 30 minutes and until the center of each oatmeal muffin is set. Allow to cool for 10 minutes before serving. If you don’t allow these to cool before taking them out of the muffin pan, they will fall apart. I used a knife around the edges to make removal easier. After cooling, they will set well. Store in a covered container in the fridge for about a week or freeze for up to three months.

 

Leave a comment

Filed under Breakfast Bests, Healthy Lunches, Party Picks, Vegetarian Fare

March 3, 2015 · 1:15 pm

Southwestern Chopped Salad

IMG_1220INGREDIENTS (Salad):

1 Lg           Head of Romaine Lettuce

1 can         Black Beans, rinsed and drained

1 Lg           Bell Pepper, orange

1 pt            Cherry Tomatoes

2 cups        Corn, fresh or thawed

5 ea            Green Onions, chopped

INGREDIENTS (dressing):

1 cup           Cilantro, loosely packed stems removed and roughly chopped

1/2 ea          Avocado (or 1/2 cup greek or plain yogurt)

2 Tbs           Fresh Lime Juice (about 1/2 lime)

1-2 cloves   Garlic

1/4 cup        Olive Oil

1 1/2 tsp      White Wine Vinegar

1/8 tsp          Salt

DIRECTIONS:

For the dressing, puree all ingredients in a food processor/blender until smooth. Taste and adjust seasonings if necessary.

For the salad, finely chop romaine, bell pepper, tomatoes and green onions. Place all ingredients in a large bowl and stir to combine. Toss with desired dressing.

Leave a comment

Filed under Healthy Lunches, Sensational Salads, Vegetarian Fare, What's for Dinner?

March 3, 2015 · 1:00 pm

Soba Noodle Salad with Ginger Peanut Dressing

IMG_1671

INGREDIENTS:

6 oz            Soba Noodles, low sodium

1/2 cup      Peanut Butter, no stir

1/4 cup      Brown Rice Vinegar

1 Tbs         Agave Nector or Maple Syrup

1 Tbs         Fresh Ginger, minced

2 tsp          Soy Sauce, low sodium

1 clove      Garlic, peeled

1 Tbs         Lime juice

1/2 cup      Chopped Cilantro, divided

1 ea           Cucumber, peeled, seeded and sliced (1 1/2 cups)

1 sm          Red Bell Pepper, sliced (1 cup)

2 Tbs         Peanuts, chopped (optional)

DIRECTIONS

– Cook noodles in boiling salted water according to the package directions. Drain, and rinse under cold running water.

– Puree peanut butter, vinegar, agave nectar, ginger, soy sauce, garlic, lime juice, lime zest and 1/4 cup cilantro in blender or food processor until smooth and creamy, adding 2/3 tbs if warm water to thin if necessary.

– Toss together noodles, cucumber, bell pepper, carrot and peanut mixture. Garnish with remaining cilantro and chopped peanuts, if using.

Leave a comment

Filed under Healthy Lunches, Sensational Salads, Vegetarian Fare