Healthy PAE recipes

 THE TASTE OF HAPPINESS – Healthy and Happy recipes

These recipes are gathered from and for participants in the Portland Adult Education fitness classes “Global Dance Party” and “Fit for the Future”  at Lincoln Middle School.

1) From Robin Silva: Spiced Sweet Potato Salad

2 peeled, cubed sweet potatoes

½ lb trimmed halved brussels sprouts

2 Tlbs olive oil,  1 tsp chili powder , ½ tsp salt

Toss together, bake at 400 degrees on rimmed baking sheet for ~30 minutes, until browned

Whisk together: 2 Tlbs olive oil, 2 Tlbs lime juice, 2 tsp honey ½ tsp salt, 1/4tsp pepper

6 cups mixed greens in large bowl, top with roasted vegetables, 2 Tlbs toasted pumpkin seeds, crumbled feta cheese, toss with dressing.

2) From Lisa Lee: “Granola Nests”

2 C Old fashioned oats dry 1/3 C shredded unsweetened coconut 2 TBSP ground flax seed ¼ tsp cinnamon 1 tsp Vanilla 5 TBSP liquid coconut oil ¼ C honey (*local) Mix until oats are completely coated. Use ice cream scoop to drop into greased muffin tin. Gently press with the back of the scoop to form into cup shape. Bake at 325 degrees (*F) for 18 minutes. When cool, top with a dollop of Greek yogurt, berries, more coconut, shaved dark chocolate, etc……

3) Linked by Theresa Puckett : Vegan Roasted Carrot and Coconut Soup

Her suggestions: lentils are optional, instead of step 4, puree on the stove top with an immersion blender – a lot safer and you can control the chunkiness)

Ingredients

  • 1 1/4 pounds carrots, roughly chopped (about 3 1/2 cups)
  • 1 tablespoon olive oil, divided
  • 1/2 teaspoon plus 1/8 tsp. kosher salt, divided
  • 2 cups chopped yellow onion
  • 2 tablespoons red curry paste
  • 2 teaspoons grated peeled fresh ginger
  • 1 teaspoon crushed red pepper
  • 1 (15-oz.) can unsalted cannellini beans, drained
  • 3 cups unsalted vegetable stock
  • 1 (15-oz.) can light coconut milk
  • 3 tablespoons fresh lime juice
  • 1/2 teaspoon black pepper
  • 1 cup chopped fresh cilantro
  • 2 ripe avocados, thinly sliced
  • 1 cup cooked lentils (optional)

How to Make It

Step 1

Preheat oven to 450°F. Toss together carrots, 1 1/2 teaspoons oil, and 1/2 teaspoon salt on a large foil-lined baking sheet. Roast at 450°F until carrots are fork-tender, about 20 minutes, stirring once.

Step 2

Meanwhile, heat remaining 1 1/2 teaspoons oil in a Dutch oven over medium. Add onion; cook, stirring often, until lightly browned, 10 to 15 minutes.

Step 3

Add curry paste, grated ginger, and crushed red pepper to Dutch oven, and cook, stirring constantly, until fragrant, 1 minute. Add cooked carrots, cannellini beans, vegetable stock, coconut milk, and remaining 1/8 teaspoon salt. Bring to a boil over high. Reduce heat to medium, and simmer 5 minutes.

Step 4

Pour mixture into a blender. Remove center of blender lid to allow steam to escape; secure lid on blender. Place a clean kitchen towel over opening in blender lid. Process until smooth, about 1 minute. (Or use an immersion blender on the stove top – avoids transferring hot liquids around)

Step 5

Stir in lime juice and black pepper. Divide soup among 6 bowls; top evenly with cilantro, avocado, and lentils.

4) From Ellen Profenno : Grilled baby peppers in oregano vinaigrette

Ingredients:

1 lb baby peppers (sweet mini)

mix together in a small bowl for vinaigrette:

1 Tsp fresh oregano (*? dried?)

1 tsp olive oil, evoo

1/2 tsp white vinegar

1/2 tsp garlic salt (*fresh garlic and salt?)

1/2 tsp ground cumin

toss peppers with vinaigrette, thread onto pre-soaked wooden skewers. 2 skewers makes sure the peppers won’t spin. Using outdoor grill, or greased indoor grill pan, grill the peppers until evenly charred, flipping once or twice. It will take about 4-5 minutes per side, but stay vigilant.  once off the grill, serve warm or at room temperature. Sprinkle with more oregano or vinaigrette. (*feta cheese and tomatoes as garnish? – E)

5) From Shelley Dunn: HONEY ROASTED CARROTS

Ingredients

  • 1 pound small organic carrots (washed and dried)
  • 2 tablespoons olive oil
  • 2 tablespoons honey
  • salt and pepper to taste
  • Optional garnish: chopped parsley

Instructions

  1. Preheat the oven to 400 degrees. Line a sheet pan with foil
  2. Place the carrots in a single layer on the baking pan.
  3. In a small bowl, mix together the olive oil, honey, salt and pepper. Pour the honey mixture over the carrots and toss to coat.
  4. Place in the oven and bake for 25-35 minutes or until carrots are tender and browned. Roasting time may vary depending on the size of the carrots.
  5. Remove from the oven and serve immediately, sprinkled with parsley if desired.

6) A trifecta from Jerrie Will:

1.) orange slices with walnuts and black pepper. You could also add a drizzle of evoo. No real recipe except get really good oranges and slice crosswise.

2.) organic salmon with a red ancho chili rub. This is a go-to dinner for me but I’d serve it chilled for the brunch. Per 2/3# filet: Mix the rub ingredients: 1 t. ancho chili powder, 3/4 t. of cumin, 1/2 t. cinnamon, and 3/8 t. of jaggery (or brown, palm, or date sugar). Cooking method: Sauté in an oiled a hot pan, rub side down, for about 3 minutes, then flip, cover and cook in 350 degree F oven or over medium-low heat on the stove for another 3 to 4 minutes. The exact times depend on how thick the fish is. This recipe is from Bobby Flay.

3.) Macoun apple and red pear slices with an assortment of local cheeses. I would bring this because macoun apples are my favorite and their season just ended (I stocked up) and I got some great blue and brie cheeses from the farmer’s market.

7) Spinach Balls from Candy Longyear:

Ingredients
  • 6 cup fresh spinach leaves trimmed, washed (230 g) see note for frozen/cooked spinach
  • 3 cup boiling water
  • 3 eggs
  • 1/2 cup grated cheese (60g) – I used Cheddar, use grated parmesan or grated emmental for more cheese flavor
  • 1/4 cup fresh herbs of your choice, finely chopped I used cilantro
  • 1 cup Gluten Free Panko Crumbs (75 g)
  • 1/2 teaspoon garlic salt
Instructions
  1. Preheat oven to  350 F (180 C).

  2. Trim and wash the fresh spinach leaves.
  3. Place the leaves in a large mixing bowl and over with boiling water. Cover and set aside for 3 minutes.

  4. Rinse the spinach with cold tap water. Drain using your hands to squeeze all the remaining water. You should obtain about 2/3 cup (160 g) of packed cooked spinach leaves. If you are using frozen spinach, defrost and measure this quantity.

  5. Place on a chop board and finely chop the cooked spinach. Transfer into a mixing bowl.
  6. Add eggs, cheese, herbs and panko gluten free crumbs. You can also add salt and pepper if your cheese is not very salty. I did not add salt.
  7. Combine with a spoon or your hands, until it forms a batter from which you are able to form balls with your hands or use a small cookie scoop maker to avoid the mess
  8. If too moist add slightly more crumb until easy to roll as ball with your hands palms.
  9. Place the balls on a non-stick cookie tray covered with baking paper.
  10. Bake at 350F (180C) for 15-20 minutes or until golden on the top.

  11. Serve immediately or cold in luchboxes.
  12. Serve with dips of your choice like pesto, hummus or homemade ketchup.
Recipe Notes

Spinach measurement :  you need about 6 cups of fresh spinach. It makes about 2/3 cup (160 g) of cooked, squeezed and packed spinach. It is ok to use frozen spinach as soon as you have 2/3 cup cooked, squeezed, packed spinach.

Cheese options: you can replace grated cheddar but mozzarella, parmesan, colby, emmental or any hard grated cheese you love.

Herbs options: those spinach balls are very tasty with fresh parsley, dill or basil. Use your favorite herb or mix it!

8) ROASTED CAULIFLOWER AND CHICKPEAS WITH MUSTARD AND PARSLEY from Carie Bernard

From It’s All Good; Delicious, Easy Recipes That Will Make You Look Good and Feel Great,

by Gwyneth Paltrow and Julia Turshen, pg. 173, Grand Central Life & Style, New York, Boston, c. 2013
14 oz can chickpeas, rinsed, drained and dried
1 head of cauliflower, outer leaves removed and discarded, cut into bite-sized florets
Extra virgin Olive Oil
Coarse Sea Salt (I use Himalayan Pink Sea Salt)
1 Tbsp. Dijon mustard
1-2 Tbsp. seeded mustard
1 Tbsp. white wine vinegar (or apple cider vinegar)
Freshly ground black pepper (optional)
¼ cup chopped Italian parsley
Preheat oven to 400F and set rack in middle.
Toss chickpeas and cauliflower together in a large roasting pan with 3 Tbsp. olive oil and a big pinch of salt. Roast, stirring now and then, until everything is dark brown and the cauliflower is quite soft, about 45 minutes. Meanwhile, whisk together the mustards, vinegar and ¼ cup olive oil (I use less, maybe 1/8 cup) with a big pinch of salt (I use more) and a few healthy grinds of black pepper. While the chickpeas and cauliflower are still warm, toss them with the mustard dressing and the parsley. Serve warm or at room temperature.

9) Not Exactly Raw Kale Salad

Elizabeth O’Neil with changes by Carie Bernard, L.Ac.

1 bunch organic kale

1 tsp. sea salt (I use pink Himalayan salt and it’s divine!)

1/4 cup olive oil, or a little less

1/4 cup currants, or a little more (I use ½ cup of golden raisins)

1/2 cup organic sunflower seeds, toasted pumpkin seeds or cashew pieces, pine nuts or any crunchy nut or seed you like)

2 organic ripe avocados

1 red or yellow pepper

splash of lemon (I love lemon so I use a whole lemon)

Umeboshi Plum Vinegar to taste (or your favorite vinegar)

De-stem kale by pulling leaves away from the stems. Wash leaves. Spin or pat dry very well. Stack leaves, roll up and cut into thin ribbons. Put kale into a large Ziploc bag. Add salt, zip bag and massage it into the kale with your hands for 2 minutes. Make sure that you rub the salt to help break down the kale, but not that it becomes liquid-y.
Add rest of ingredients. Zip bag, allowing air in it. Shake the bag to toss. Serve and enjoy! Stays good in fridge for about 1 day.


10) KIDNEY BEAN, AVOCADO AND MANGO SALAD  By Carie Bernard, L.Ac.

1 can cooked organic red kidney beans, rinsed and strained

1 ripe avocado, diced

1 ripe mango, diced

Extra Virgin Olive Oil

Vinegar (I prefer Umeboshi but choose to taste)

Fresh basil cut in small ribbons to taste.

- Toss all ingredients together. Garnish with 2 basil leaves. Eat at room temp.

11)  EDAMAME SALAD  from Judy Rosen

1 lb. Frozen shelled edamame

3 cups frozen corn or canned corn

1 chopped red bell pepper

3/4 cup sliced green onion

1/2 cup finely chopped red onion

1/4 cup chopped fresh Italian parsley

2 tablespoons chopped fresh oregano or 2 tablespoons marjoram or 2 tablespoons basil

DRESSING:

1/3 cup fresh lemon juice

2 tablespoons Dijon mustard

2 tablespoons olive oil

3/4 teaspoon salt

3/4 teaspoon fresh ground black pepper

Prepare edamame according to package directions. Drain and rinse with cold water. Set aside to drain thoroughly Combine edamame, corn, red bell pepper green onion, red onion parsley and oregano In a large bowl, whisk lemon juice, mustard, olive oil salt and pepper. Add veggies to bowl and toss to coat. Refrigerate until ready to serve.

11) Savory Bok Choi – Christine Sullivan

-I made up this recipe a couple of years ago and people seem to like it – enjoy! 
1-2 large heads of Bok Choi or 6baby Bok Choi
2-4 Tbs olive oil 
1 pkg diced pancetta (4 oz.)
2-3 large cloves garlic,
chopped½ tsp crushed red pepper (optional)
¼ cup water or white wine or stock
Low sodium tamari or soy sauce
  • Wash thoroughly and trim the bok choi. 
  • Keeping separate, chop the stems into ½’ chunks and chop the leaves into 1-2” pieces. 
  • Add olive oil to saute pan on medium heat. 
  • Add pancetta and cook until the fat begins to render, 
  • Add the stems and garlic and saute until tender—do not brown the garlic
  • Raise the heat, add the liquid and several dashes of soy sauce and red pepper if desired and add the leaves
  • Cover, lower heat, and cook for 5-8 minutes until the leaves are tender but not soggy. 
Serve over quinoa or wild rice 

12) Sopa Azteca from Jennifer Rich

 1 or 2 dried ancho chilies These are smokey in flavor not hot.

1/4 c evoo

1 large onion chopped

1 green pepper chopped

3 cloves garlic minced

4 c vegetable stock

1/2 teaspoon cumin

1/2 teaspoon black pepper

2 tomatoes chopped

2 Tablespoon fresh cilantro chopped

1 Tablespoon fresh parsley chopped

Tortillas, avocado,  thickly grated cheese Something like: Monterey Jack, cheddar, Mex blend.

How: Stem & remove seeds from ancho pepper. Soften ancho pepper by simmering in water to cover pepper. Chop pepper, set aside. Add peppery water to veg stock In sauce pan, saute onion, green pepper & garlic in oil til tender. Add garlic last. Add stock, cumin & blk pepper to above. Bring to a boil then cover & simmer 20 minutes. Stir in ancho chili & tomatoes. Simmer 10 minutes Add cilantro & parsley. To serve, place tortilla pieces in bowl. Add soup. Top with avo pieces & cheese.

This is a cheap, easy & hearty cold weather soup. If you can’t find anchos at Hannaford, Lois’s has them.

13) Pumpkin spice bread/Squash spice Loaf by Emma Holder

I wanted to make this recipe, but didn’t have pumpkin, or eggs, and didn’t want to use lots of white flour or sugar, so I winged it. The result was delicious, dark and spicy. Since the sweetness was low, and a drizzle of honey or a layer of jam or marmalade on top would be perfect if you needed a bit more sweet.

Ingredients as Original (Modification)

1.5 C flour  (mixture of 0.5 C flour, 0.5 C almond meal/ 0.5 C chestnut flour (or rice flour or something else)

1/2 teaspoon salt

1 teaspoon Baking soda

2 teaspoons of ginger powder

1.5 teaspoons cinnamon

1/4 teaspoon ground nutmeg (1/8 teaspoon ground cloves, since I don’t like nutmeg)

1 C pumpkin puree (1 C chopped and squished  delicata squash/ sweet dumpling /butternut squash, organic, skin left on)

1/2 C melted butter

1/2 C sugar (I omitted this completely)

1/2 C molasses

1 Tablespoon minced fresh ginger (or more!)

2 eggs (2 Tablespoons ground flax with 6 Tablespoons water)

1/2 C raisins (optional, could also use currents or golden raisins since they are more nutritious the regular black raisins.)

How to:

Preheat oven to 350F, mix wet, mix dry, combine wet+dry and pout into loaf pan. Bake at least 40 min or until a knife blade comes out clean.

 

14) Wild Rice Dressing by Connie Ortolani

INGREDIENTS

  • 1 cup pecans
  • 2 cups wild rice
  • Kosher salt
  • ¼ cup red wine vinegar
  • 2 Tbsp. fresh orange juice
  • 2 Tbsp. honey
  • 1 garlic clove, crushed
  • ½ cup extra-virgin olive oil, divided, plus more for drizzling
  • 2 large leeks, white and pale green parts only, tough outer layer removed, halved lengthwise, thinly sliced crosswise (**wash carefully! Leeks can be gritty!**)
  • 12 oz. mushrooms (such as maitake, chanterelle, and/or oyster), torn or cut into large pieces
  • Freshly ground black pepper
  • 2 tsp. chopped thyme
  • ⅓ cup sliced chives
RECIPE PREPARATION
  • Preheat oven to 350°. Toast pecans on a rimmed baking sheet, tossing once, until slightly darkened and fragrant, 6–8 minutes. Let cool, then coarsely chop.

  • Cook wild rice in a large pot of boiling salted water until most of the grains have split and all are tender, 40–50 minutes; drain and rinse under cold running water. Shake off as much water as possible and let cool.

  • Meanwhile, whisk vinegar, orange juice, and honey in a large bowl to combine. Add garlic and let sit 10 minutes to infuse. (the recipe says…) Fish out garlic; discard. (**I wouldn’t, I’d leave the garlic in the mixture to boost the nutritional value and yumminess of the dish – Emma**)  Add rice and toss to coat.

  • Heat ¼ cup oil in a large skillet over medium. Cook leeks, stirring occasionally, until tender and browned in spots, 8–10 minutes. Season with salt and transfer to bowl with rice; toss to coat.

  • Wipe out skillet and heat another ¼ cup oil over medium heat. (**If you use butter or ghee, you don’t have to worry so much about whether its medium or medium high. Just don’t let it smoke – Emma**). Arrange mushrooms in skillet in a single layer and cook, undisturbed, until undersides are golden brown, about 2 minutes. Season with salt and pepper, toss, and continue to cook, tossing often and reducing heat as needed to avoid scorching, until golden brown all over, about 3 minutes longer. Mix in thyme and immediately transfer to bowl with rice. Add pecans and chives and drizzle with more oil; toss once more.

  • Do Ahead: Rice can be cooked 1 day ahead. Let cool; cover and chill. Dressing can be made 3 hours ahead; store tightly wrapped at room temperature.

    15) Creamy Pumpkin Pie Bars from Nicole French (with **modification suggestions** by Emma)

    SOURCE: Minimalist Baker

    INGREDIENTS

    CRUST:
    1 cup GF rolled oats
    1.5 cups almond flour (don’t use meal, but you could sub whole raw almonds)
    1/4 tsp sea salt
    2 TBSP coconut sugar
    1 TBSP maple syrup (**I’d eliminate one of these, or maybe eliminate both and add a dab of stevia. There’s lot of starch here. – Emma)
    5 TBSP melted coconut oil

    FILLING:
    2.5 cups pumpkin puree (i used organic boxed)
    3-4 TBSP maple syrup (adjust sweetness to your preference) 1/4 cup coconut sugar (press level in measuring cup) ***I’d use only one of the above sweeteners. Either the maple syrup OR the coconut sugar – Emma***
    1/4 cup plain unsweetened almond milk
    2.5 TBSP non-GMO cornstarch (don’t sub arrowroot)
    2 tsp pumpkin pie spice (more if you like)
    1/4 tsp sea salt

    TOPPING:
    1 can Full fat Coconut milk (optional) Ground Cinnamon
    Pure Vanilla extract

    (**Or you could use local fresh yogurt for increased GI happiness – I make a great one BTW. Ask me for a starter culture if you want to make your own. Super easy. – Emma)

    Friday, January 19, 2018

    Page 1 of 2

    RECIPE TITLE: Creamy Pumpkin Pie Bars

    INSTRUCTIONS

    Preheat to 350, line 8×8 or equivalent pan with parchment both ways.
    Make the crust: Process oats (or oats AND whole almonds) to a flour consistency. Add almond flour (unless you used nuts) and other dry ingredients. Combine maple/oil and then mix with dries (add more melted oil if needed to get a sticky consistency. Press this mixture into pan, flatten and bake for 20 min.

    Make the filling: All remaining ingredients except coconut milk into a blender. Process till well mixed and scrape sides as needed. Pour into baked crust, tap to remove air. Bake for 50 minutes, checking for doneness around 45 minutes.

    WAIT! This must be cooled, then chilled to set up properly (overnight works great). Use the parchment paper to remove from pan and slice into desired size/shapes. For an optional topping, take the hard congealed part of the coconut milk and whip it with a blender or hand mixer, add a drop of stevia, teaspoon of vanilla, and pinch of cinnamon. Top each bar with a dollop of cream.

    Now sink your teeth into a delicious and healthy pumpkin pie alternative! Next time, try pressing some fresh ginger juice into the almond milk for a little zing!

     

    16) Thai Quinoa Salad from Susan McGinty

    Ingredients

    • 1 1/2 cups dry quinoa
    • 3 cups of water
    • 1 red pepper, diced
    • 1 yellow pepper, diced
    • 4 green onions, diced
    • 2 cups of english cucumber, diced
    • 1 cup thinly sliced red cabbage
    • 1 cup grated carrots
    • 1/4 cup chopped fresh cilantro
    • 1/4 cup chopped unsalted peanuts or cashews
    • 1/2 cup edamame

    Spicy Sesame Dressing:

    • 6 tablespoons toasted sesame oil
    • 2 tablespoon canola oil
    • 2 tablespoon lime juice
    • 3 tablespoons tamari sauce
    • 2 tablespoon rice wine vinegar
    • ⅔ cup fresh cilantro
    • 1 teaspoon ground ginger
    • 1 garlic clove, minced
    • 2 teaspoon sriracha sauce
    • 2 teaspoon honey

    Instructions

    1. Add quinoa and water to a medium sauce pan. Bring to a boil. Reduce to simmer and cover. Cook for 15 minutes or until the liquid is gone.
    2. Remove the quinoa from the heat and let rest for 5 minutes. Then fluff with a fork and add to a large serving bowl.
    3. To the serving bowl with quinoa, add red pepper, yellow pepper, green onions, cucumber, red cabbage, carrots, cilantro, peanuts (or cashews) and edamame. Set aside.
    4. To a small bowl, add toasted sesame oil, canola oil, lime juice, tamari, rice wine vinegar, cilantro, ground ginger, minced garlic, sriracha and honey. Whisk the mixture until smooth and combined.
    5. Pour over the quinoa salad when you are ready to serve. Toss the salad until everything is coated in the dressing and combined.
    6. Serve.