EAT WELL RECIPES

Brain Boosting Brunch – Sano Life

Nutrient packed brunch to maintain an optimal blood sugar balance keeping your mind and body focused on the day ahead. Containing the vitamins needed to keep your nervous system firing on all cylinders and creating an all-round sense of wellness.

Recipe by Sano Life

INGREDIENTS:

• 1 large sweet potato with skin (diced small)
• 1 clove garlic (crushed)
• 4 free-range eggs
• 200g kalettes
• 100g mushrooms (sliced)
• 2 tbsp olive oil
• red pepper (diced)

INSTRUCTIONS: 

1. Heat olive oil in a deep, non-stick lidded frying pan.
2. Add the sweet potato and stir fry for 3-4 minutes then pop the lid on, turn down the heat and cook for 10 minutes, stirring occasionally to prevent it sticking.
3. Remove lid and add the crushed garlic, mushrooms and peppers. Cook for further 5 minutes until softened.
4. Add the kalettes and pop the lid back on for 5 minutes while the kalettes steam and wilt down.
5. Remove lid and make four wells in the mixture. Break an egg into each and cover with lid again.
6. Cook for 3-4 minutes until the eggs have cooked to your taste.
7. Season with salt and pepper and serve.

Strawberry Oatmeal Muffins – i am a food blog

Not only is May National Strawberry month, it is a month to celebrate moms! This recipe is an easy and healthy muffin recipe moms will love.

Recipe by i am a food blog

INGREDIENTS:

• 1/2 cup milk of choice
• 1/2 cup rolled oats plus extra to sprinkle
• 1 cup strawberries roughly chopped or sliced
• 1/4 cup butter at room temp
• 10 tbsp sugar 1/2 cup + 2 tablespoons
• 1 large egg
• 1/2 tsp vanilla extract
• 3/4 cup all purpose flour
• 1 tsp baking powder
• 1/4 tsp kosher salt
• 1 tsp coarse sanding sugar or more, for tops

INSTRUCTIONS: 

1. Preheat the oven to 375°F. Combine the milk and oats together in a small bowl or liquid measuring cup and let soak. In another bowl, optionally toss the strawberries with 1 teaspoon sugar. Set aside.
2. Cream the butter and sugar until light. Add the egg, beating well. Stir in the vanilla and the soaked oats.
3. In a bowl, sift together the flour, baking powder, and salt. Gently stir the flour mix to the creamed oats mix.
4. Drain the strawberries then fold in gently.
5. Line a standard muffin tin with 6 liners, and fill equally with the batter. Sprinkle the sanding sugar and a couple of oats over the tops of the muffins, and bake at for 30-35 minutes, or until the tops are golden and toothpick comes out clean.
6. Let cool for 10-15 minutes before removing muffins from tins and enjoy!

Feel Good Granola – Sano

This granola is so quick to make. The combination of oats and seeds paired with full-fat Greek yoghurt and berries give the body an excellent start to the day and are fantastic mood supporting foods!

Recipe by Sano

INGREDIENTS:

• 2 cups oats
• 1 cup mixed seeds
• ½ flax seeds
• 1 tbsp cinnamon
• 1 tbsp honey/ maple syrup (if vegan)
• 1 tbsp melted coconut oil
• 150 grams of full-fat Greek yoghurt
• Berries, bananas or any fruit to serve

INSTRUCTIONS: 

1. Preheat the oven to 180 degrees
2. Place the oats, seeds and cinnamon into a big mixing bowl
3. Melt the honey/ maple syrup and coconut oil
4. Pour the wet ingredients into the mixing bowl and stir
5. Place the granola onto a baking tray and spread it out
6. Place the granola into the oven for 20 minutes (check after 10), until it is golden
7. Wait for the granola to cool completely before storing it in an airtight jar
8. To serve: Pour yoghurt into a bowl and place 30 grams of granola on top
9. Add fresh berries and fruit

Spicy Pork Lettuce Wraps – Food Network

Fresh, crunchy lettuce leaves are the perfect vehicle for flavorful pork seasoned with gochujang, soy sauce, lime juice, sugar, and sesame oil.

Recipe by Food Network

INGREDIENTS:

• 2 pieces (about 2 pounds) pork tenderloin, trimmed of silver skin
• Kosher salt
• 1/2 teaspoon sweet paprika
• 2 tablespoons canola oil
• 3 tablespoons white vinegar
• 3 tablespoons dark soy sauce
• 3 tablespoons honey
• 3 tablespoons fish sauce
• 3 tablespoons freshly grated ginger, skin on
• 6 scallions, minced, green and white parts both
• 36 to 40 medium to large Bibb lettuce leaves
• 1 small Fresno chili, thinly sliced
• 12 stems cilantro (about 1/2 cup leaves), stemmed

INSTRUCTIONS: 

1. Cook the pork: Season the pork all over with the salt, then sift the paprika through a fine mesh sieve over the pork. Heat a cast iron skillet large enough to hold the pork. Add the oil and when it begins to smoke lightly, use a pair of metal tongs to place the pork into the hot oil. Cook over high heat, turning the pork often, browning on all sides, until it reaches an internal temperature of 145 degrees F in the thickest part of the tenderloin, about 15 minutes total (if you like a little more “done”, cook a few minutes longer on each side). Remove the pork and allow it to “rest” on a flat surface. If you like a little more “done”, cook a few minutes longer on each side.
2. Make the sauce: In a medium bowl, combine the vinegar, soy sauce, honey, fish sauce, and ginger. Add the scallions. Taste for seasoning. Set aside.
3. Assemble the wraps: On a large serving platter, arrange “cups” of lettuce leaves, 2 to 3 layers of lettuce per cup. Form the cups with one leaf inside another with the lettuce spines stacked on top of the other.
4. Slice the pork into 1/4-inch thick rounds. Top each lettuce cup with 3 or 4 slices of pork. Season the pork with a little more salt, then top with the chiles. Drizzle the meat with some of the sauce. Top with the cilantro leaves. Top with more sauce if you like.

Dark Chocolate Banana Bread – Butternut Bakery

When two of the best flavors combine into one delicious loaf, you get this incredibly moist and rich dark chocolate banana bread. And while you should never overindulge in a sweet dessert, dark chocolate and bananas are both good for you!

Recipe by Butternut Bakery

INGREDIENTS:

• 1 1/2 cups (380g) ripe bananas, mashed and measured (3–4 bananas)
• 1/2 cup (100g) light brown sugar, packed
• 1/2 cup (100g) granulated sugar
• 1/2 cup (100g) any mild oil (canola, vegetable, almond, avocado…etc)
• 2 large eggs *see notes for vegan option
• 1 tsp vanilla extract
• 1/2 cup (130g) Greek yogurt or sour cream
• 1 3/4 cups (225g) all purpose flour
• 1/2 cup (40g) Hershey’s Special Dark cocoa powder, sifted (or any unsweetened cocoa powder)
• 1 tsp baking soda
• 1/2 tsp salt
• 1 cup (160g) semisweet mini chocolate chips + 1/2 cup for sprinkling on top

INSTRUCTIONS: 

• Preheat your oven to 350F. Grease a 9×5 loaf pan and line with a sheet of parchment paper, covering the bottom and two longest sides of the pan with some overhang.
• Finely mash the bananas and measure to ensure you have exactly 1 1/2 cups. If you’re a hair short, fill the rest with unsweetened applesauce.
• In a large bowl, whisk together the brown sugar, sugar, and oil. Mix in the eggs, vanilla, and sour cream until smooth. Then mix in the mashed banana.
• Add the flour, cocoa powder, baking soda, and salt and whisk until smooth. If it gets too thick for the whisk, switch to a rubber spatula.
• Fold in the chocolate chips with the spatula.
• Pour into the loaf pan and spread it even. Sprinkle more chocolate chips on top to completely cover the surface.
• Bake for 1 hour to 1 hour 15 minutes or until a toothpick in the center comes out clean. It should puff up in the center with a large crack down the middle.
• Allow the bread to cool for about 30-45 minutes in the pan and then lift it out, slice, and enjoy!

Sesame salmon, purple sprouting broccoli & sweet potato mash – BBC Good Food

Try this Asian-inspired salmon supper with a nutty sesame dressing, crisp vegie, and comforting sweet potato mash. It’s healthy, low-calorie and rich in omega-3.

Recipe by BBC Good Food

INGREDIENTS:

• 1 ½ tbsp sesame oil
• 1 tbsp low-salt soy sauce
• thumb-sized piece ginger, grated
• 1 garlic clove, crushed
• 1 tsp honey
• 2 sweet potatoes, scrubbed and cut into wedges
• 1 lime, cut into wedges
• 2 boneless skinless salmon fillets
• 250g purple sprouting broccoli
• 1 tbsp. sesame seeds
• 1 red chili, thinly sliced (deseeded if you don’t like it too hot)

INSTRUCTIONS: 

• Heat oven to 200C/180 fan/ gas 6 and line a baking tray with parchment. Mix together 1/2 tbsp sesame oil, the soy, ginger, garlic and honey. Put the sweet potato wedges, skin and all, into a glass bowl with the lime wedges. Cover with cling film and microwave on high for 12-14 mins until completely soft.
• Meanwhile, spread the broccoli and salmon out on the baking tray. Spoon over the marinade and season. Roast in the oven for 10-12 mins, then sprinkle over the sesame seeds.
• Remove the lime wedges and roughly mash the sweet potato using a fork. Mix in the remaining sesame oil, the chilli and some seasoning. Divide between plates, along with the salmon and broccoli.

Lemony Asparagus Risotto – Feasting At Home

Here’s a spring recipe for Asparagus Risotto that is lemony & creamy yet light and flavorful. Perfect recipe to kick off April!

Recipe by Feasting At Home

INGREDIENTS:

• 1 bunch asparagus
• 1 large leek (or white onion, diced)
• 4 tablespoons olive oil, divided
• 4 garlic cloves, rough chopped
• 1 cup arborio rice
• 1/4 cup white wine, optional- or skip it
• 3 1/2– 4 cups hot veggie broth (or use hot water with 2 teaspoons veggie bouillion)
• 1/2 cup basil leaves (or sub part Parsley)
• 1 lemon, zest and some juice to taste
• 1/2 teaspoon salt, more to taste
• 1/4 teaspoon pepper
• garnish: lemon zest, basil ribbons, pecorino cheese, optional toasted pinenuts (or other nuts or seeds), chili flakes (Urfa biber is nice) Leek oil (optional)or a drizzle of olive oil.

INSTRUCTIONS: 

Read the directions all the way through so you get a general idea of things here.

1. Bring a small pot of water to boil on the stove to blanch asparagus.
2. Prep the asparagus: Cut the fibrous ends off the asparagus and discard. (You can tell where this is by breaking an end off with your fingers, usually about an inch from bottom- and using this as a guide, cut the rest to match. Toss all the fibrous ends.)  Cut the pretty tips off (about 1 1/2 inches) and set them aside.  Cut the “middles” into 1-inch pieces. Take 1 1/2 cups of the “middles” and set aside (to blanch and blend into a creamy asparagus sauce) which we will stir into the risotto at the end to give it it’s beautiful vibrant color and creamy texture. Add any remaining “middles” to the tips and keep these set aside. So you’ll have two piles of asparagus,  1 1/2 cups of the “middles”  and one with the tips and leftover middles.
3. BLANCH AND BLEND: In the small pot of boiling water, blanch the 1 1/2 cups of asparagus “middles” (without the tips), until tender and vibrant, about 5 minutes depending on size. Drain, but reserve 1 cup of the cooking liquid. Blend the blanched asparagus with the 1 cup cooking liquid, 2 tablespoons oil and the basil leaves until silky smooth, either in a blender or using an immersion blender. Set this aside to add to the risotto at the end.
4. Start Risotto: Thinly slice leeks into half-moons, and rinsing away any dirt, strain. (Rinsing will also help soften them.) Heat 2 tablespoons olive oil in a pot or dutch oven over medium heat. Add leeks and saute until softened, 5-6 minutes. Add garlic, cook 2 minutes, until fragrant.
5. Add arborio rice and stir to coat, one minute. Deglaze with white wine (if using) and cook the wine  off. Add 1 cup hot veggie broth, scraping up any browned bits, bring to a gentle simmer, over med-low heat stirring occasionally, letting the rice absorb the all the broth.
6. Continue adding the hot broth 1 cup at a time, letting the rice absorb it slowly, each time, stirring often. ***At the same time that you add the last cup of broth, add the pile of asparagus with the tips, letting them cook in the risotto 3 minutes or so. At this point, rice should be creamy yet slightly al dente.
7. Combine: Stir in blended asparagus-basil “sauce”, add the salt, pepper, a squeeze of lemon juice and taste. Adjust salt, pepper and lemon to taste. (Pecorino will add more depth and flavor here.)  Heat gently over low heat letting it thicken a bit if you like, but taking care not to cook too long here, or you’ll lose the vibrant color.
8. Divide among bowls, garnish with pecorino cheese, lemon zest and chili flakes or a drizzle of the optional leek oil.
9. Top with a piece of roasted fish, sauteed shrimp, grilled chicken or sauteed mushrooms if you like.

NOTES

To make this go faster, start the risotto and asparagus blanching at the same time- great for multitaskers!

If you’d like to add a protein, add 1 cup peas or edamame to the risotto, or top the risotto with fish or seafood- scallops, shrimp, salmon, chicken or halibut, etc.

Sauteed mushrooms would be nice here too, along with a drizzle of truffle oil. ;). See photos above for Maitake Mushrooms.

Feel free to add toasted nuts or seeds.

Olive oil strudel, ricotta, zucchini and pancetta – delicious.

Nothing says Italian like good-quality olive oil. This recipe is also a great idea for a creative picnic food now that spring is here.

Recipe by delicious.

INGREDIENTS:

• 12/3 cups (250g) plain flour
• 2 tbs extra virgin olive oil, plus extra to drizzle
• 2 eggs
• 2 tbs fennel seeds
• Baby parsley leaves, to serve

FILLING

• 2 tbs extra virgin olive oil
• 150g flat pancetta, cut into 5mm pieces
• 3 zucchini, cut into 1.5cm pieces
• 400g fresh ricotta, well drained
• 1/4 cup (20g) grated Parmigiano Reggiano cheese (substitute regular parmesan)
• 1 egg
• 1/4 bunch flat-leaf parsley, roughly chopped

INSTRUCTIONS: 

1. Place the flour and 1/2 tsp salt flakes in a large bowl. Make a well in the centre and add the oil and 1/2 cup (125ml) water. Lightly beat 1 egg and add to the mixture. Using your hands, bring the mixture together to form a dough, adding 1 tbs of water if it seems too dry. Knead for 10 minutes or until smooth, then enclose in plastic wrap and rest in the fridge for 30 minutes.
2. Preheat oven to 180°C and line a large baking tray with baking paper.
3. For the filling, heat oil in a small frypan over medium-high heat. Add pancetta and cook for 3-4 minutes or until it starts to brown. Add zucchini and cook, stirring occasionally, for 6-8 minutes or until lightly browned. Season and set aside to cool. Combine ricotta, parmesan, egg and parsley with pancetta mixture in a bowl and season.
4. On a lightly floured work bench, roll out pastry to a 2mm thickness (it should be almost transparent). Place the pastry on a large floured tea towel.
5. Spread filling lengthways down one long side of the pastry, then use the tea towel to help you roll the strudel into a log, folding in sides as you go. Remove tea towel and place strudel onto prepared tray. Beat remaining egg and use to brush the top of pastry. Sprinkle with fennel seeds.
6. Bake for 40-45 minutes or until golden and cooked through. Cool on a wire rack before slicing. Scatter with baby parsley and drizzle with extra olive oil to serve.

Spicy Shrimp Tacos with Garlic Cilantro Lime Slaw – Pinch of Yum

THE BEST shrimp tacos loaded with avocado, spicy shrimp, and a homemade creamy lime slaw!

Recipe by Pinch of Yum

INGREDIENTS:

GARLIC CILANTRO LIME SAUCE:

• 1/4 cup oil
• 1/4 cup water
• 1/2 cup chopped green onions
• 1/2 cup cilantro leaves
• 2 cloves garlic
• 1/2 teaspoon salt
• juice of 2 limes
• 1/2 cup sour cream or full-fat Greek yogurt

SHRIMP TACO SPICE MIX:

• 2 teaspoons each chili powder and cumin
• 1/2 teaspoon each onion powder and garlic powder
• 1/4 teaspoon cayenne pepper (more or less to taste)
• 1 teaspoon coarse sea salt

STUFF FOR THE SHRIMP TACOS:

• 1 lb. shrimp, peeled and deveined, tails removed
• 2–3 cups shredded green cabbage
• 8 small tortillas (corn or flour)
• avocados, Cotija cheese, and lime wedges for serving

INSTRUCTIONS: 

1. Sauce: Pulse all the sauce ingredients in a food processor or blender until mostly smooth.
2. Slaw: Toss some of the sauce (not all) with the cabbage. We’ll use the leftover sauce to top the tacos.
3. Shrimp: Pat the shrimp dry with paper towels. Toss the shrimp in a small bowl with the spice mix to get it coated. Heat a drizzle of oil a large skillet over medium high heat. Add the shrimp to the hot pan and sauté for 5-8 minutes, flipping occasionally, until the shrimp are cooked through.
4. Assembly: For the prettiest and easiest-to-eat assembly, go in this order: smashed avocado, slaw, and shrimp. Finish with Cotjia cheese, lime wedges, and extra sauce.

Asparagus Risotto – Feasting At Home

Leeks, basil and lemon give this Asparagus Risotto its flavor and it will soon become a favorite meal. A great spring recipe!

Recipe by Feasting At Home

INGREDIENTS:

• 1 bunch asparagus
• 1 large leek (or white onion, diced)
• 4 tablespoons olive oil, divided
• 4 garlic cloves, rough chopped
• 1 cup arborio rice
• 1/4 cup white wine, optional- or skip it
• 3 1/2– 4 cups hot veggie broth (or use hot water with 2 teaspoons veggie bouillion)
• 1/2 cup basil leaves (or sub part Parsley)
• 1 lemon, zest and some juice to taste
• 1/2 teaspoon salt, more to taste
• 1/4 teaspoon pepper
• garnish: lemon zest, basil ribbons, pecorino cheese, optional toasted pinenuts (or other nuts or seeds), chili flakes (Urfa biber is nice) Leek oil (optional)or a drizzle of olive oil.

INSTRUCTIONS: 

1. Bring a small pot of water to boil on the stove to blanch asparagus.
2. Prep the asparagus: Cut the fibrous ends off the asparagus and discard. (You can tell where this is by breaking an end off with your fingers, usually about an inch from bottom- and using this as a guide, cut the rest to match. Toss all the fibrous ends.)  Cut the pretty tips off (about 1 1/2 inches) and set them aside.  Cut the “middles” into 1-inch pieces. Take 1 1/2 cups of the “middles” and set aside (to blanch and blend into a creamy asparagus sauce) which we will stir into the risotto at the end to give it it’s beautiful vibrant color and creamy texture. Add any remaining “middles” to the tips and keep these set aside. So you’ll have two piles of asparagus,  1 1/2 cups of the “middles”  and one with the tips and leftover middles.
3. BLANCH AND BLEND: In the small pot of boiling water, blanch the 1 1/2 cups of asparagus “middles” (without the tips), until tender and vibrant, about 5 minutes depending on size. Drain, but reserve 1 cup of the cooking liquid. Blend the blanched asparagus with the 1 cup cooking liquid, 2 tablespoons oil and the basil leaves until silky smooth, either in a blender or using an immersion blender. Set this aside to add to the risotto at the end.
4. Start Risotto: Thinly slice leeks into half-moons, and rinsing away any dirt, strain. (Rinsing will also help soften them.) Heat 2 tablespoons olive oil in a pot or dutch oven over medium heat. Add leeks and saute until softened, 5-6 minutes. Add garlic, cook 2 minutes, until fragrant.
5. Add arborio rice and stir to coat, one minute. Deglaze with white wine (if using) and cook the wine  off. Add 1 cup hot veggie broth, scraping up any browned bits, bring to a gentle simmer, over med-low heat stirring occasionally, letting the rice absorb the all the broth.
6. Continue adding the hot broth 1 cup at a time, letting the rice absorb it slowly, each time, stirring often. ***At the same time that you add the last cup of broth, add the pile of asparagus with the tips, letting them cook in the risotto 3 minutes or so. At this point, rice should be creamy yet slightly al dente.
7. Combine: Stir in blended asparagus-basil “sauce”, add the salt, pepper, a squeeze of lemon juice and taste. Adjust salt, pepper and lemon to taste. (Pecorino will add more depth and flavor here.)  Heat gently over low heat letting it thicken a bit if you like, but taking care not to cook too long here, or you’ll lose the vibrant color.
8. Divide among bowls, garnish with pecorino cheese, lemon zest and chili flakes or a drizzle of the optional leek oil.
9. Top with a piece of roasted fish, sauteed shrimp, grilled chicken or sauteed mushrooms if you like.

Lemon Thyme Chicken – Taste of Home

Quick, easy, and healthy! Give this delish chicken recipe a try!

Recipe by Taste of Home

INGREDIENTS:

• 3 tablespoons all-purpose flour
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 4 boneless skinless chicken breast halves (6 ounces each)
• 2 tablespoons olive oil
• 1 medium onion, chopped
• 1 tablespoon butter
• 1/2 teaspoon dried thyme
• 1 cup chicken broth
• 3 tablespoons lemon juice
• 2 tablespoons minced fresh thyme

INSTRUCTIONS: 

1. In a small bowl, combine flour, salt and pepper. Set aside 4-1/2 teaspoons for sauce. Sprinkle remaining flour mixture over both sides of chicken.
2. In a large nonstick skillet, heat oil over medium heat. Add chicken; cook until juices run clear, 7-9 minutes on each side. Remove and keep warm.
3. In the same pan, melt butter over medium-high heat. Add onion; cook and stir until tender, 3-5 minutes. Stir in thyme and reserved flour mixture until blended. Gradually stir in broth and lemon juice, scraping up any browned bits from bottom of pan. Bring to a boil; cook and stir until thickened, about 2 minutes. Serve over chicken. Sprinkle with thyme.

Spring Minestrone Soup – Feasting at Home

This very hearty soup is a great one as we move from winter to spring. Made with chickpeas and spring vegetables and is full of flavor.

Recipe by Feasting at Home

INGREDIENTS:

• 1 cup dry garbanzo beans (or sub 2 cans)
• 2 tablespoons olive oil
• 1 medium onion – diced (or sub 2 leeks)
• 2 cups chopped fennel bulb or celery
• 4–6 garlic cloves – minced
• 4 cups flavorful stock – veggie stock or chicken stock
• 4 cups water
• 1 teaspoon salt
• 1/4 teaspoon cayenne
• 1 teaspoon coriander
• 4 ounces pasta (like little elbows, orzo, mini shells, penne)
• 4 cups finely chopped green veggies (any combination of broccoli, green beans, spring peas, kale, asparagus, peas, cauliflower)
• 1 tablespoon fresh thyme (or 1 teaspoon dried)
• 1/4 cup fresh dill (or sub tarragon) or a mix is nice.
• 1–2 tablespoons lemon juice, more to taste
• 1 cup chopped flat-leaf parsley or scallions
• garnish options: finely grated Romano cheese, gremolata, a dollop of sour cream or drizzle of good olive oil, tarragon, crunchy homemade croutons fresh herbs

INSTRUCTIONS: 

1. Soak dry garbanzo beans in a bowl of water for 8-10 hours. Drain.
2. In a large pot or dutch oven, heat oil over medium-high heat. Add onion and fennel and saute 2-3 minutes, stirring often. Turn heat to medium and cook for 5 more minutes or until tender.
3. Add garlic, cook 2-3 more minutes.
4. Add stock, water, spices and salt and the soaked chickpeas and bring to a boil. Cover and simmer on medium-low for 20 minutes or until chickpeas are tender. (If using canned chickpeas, drain and rinse and simmer 3 minutes.)
5. Add pasta, bring to a boil, and when the pasta is about 1/2 way cooked, add the vegetables. (You don’t want to cook the veggies too long, or they will lose their beautiful green color)
6. When pasta is cooked and veggies are just tender and bright green, stir in parsley and dill or tarragon.
7. Add the lemon juice a tablespoon at a time, tasting.
8. Adjust salt and pepper to taste.
9. Serve in bowls and garnish with more tarragon, gremolata, grated Romano, chili flakes, or a dollop of sour cream. Croutons add a nice texture too.

Apple Walnut Cake – American Heart Association

Healthy and yummy dessert in this no-sugar-added Bundt cake. Baking with applesauce helps keep the saturated fat out and the moistness in.

Recipe by American Heart Association

INGREDIENTS:

• Cooking spray
• 2 cups unsweetened applesauce
• 1/2 cup trans-fat-free tub margarine
• 1 tablespoon plus 1 teaspoon stevia sweetener
• OR
• 8 stevia sweetener packets
• 3 large eggs
• 3 cups whole-grain flour, sifted, plus extra for dusting
• 1 teaspoon ground cinnamon
• 1/2 teaspoon salt
• 1/2 teaspoon baking soda
• 1/8 teaspoon ground nutmeg
• 1 tablespoon vanilla extract
• 3 cups chopped apples, such as Granny Smith or Honeycrisp
• 1 cup chopped walnuts
• 1/2 cup unsweetened, dried cranberries
• 2 tablespoons unsweetened shredded coconut flakes, optional

INSTRUCTIONS: 

1. Preheat the oven to 350°F. Lightly spray a 10-inch Bundt pan with cooking spray and lightly dust it with flour.
2. Using an electric mixer on medium speed, in a medium bowl, beat the applesauce, margarine, and stevia sweetener until well blended. Add the eggs, beating after each one.
3. In a large bowl, sift the flour, cinnamon, salt, baking soda, and nutmeg. Add the flour mixture to the applesauce mixture, beating on medium speed just until no flour is visible. Stir in the vanilla. Gently fold in the apples, walnuts, and cranberries. Pour the batter into the pan.
4. Bake for 1 hour, or until a wooden toothpick inserted into the center comes out clean. Transfer to a cooling rack. Let the cake cool completely. To help remove the cake from the pan, slide a butter knife along the outer edges of the pan and along the inner tube to release the cake.
5. Invert the cake. Transfer to a serving plate. Sprinkle with the coconut flakes.

Heart Healthy Mediterranean Vegetable Lentil Soup – Craving Something Healthy

This hearty soup is packed with vegetables, lentils and delicious Mediterranean flavors.

Recipe by Craving Something Healthy

INGREDIENTS:

• 2 tablespoons olive oil
• 1 medium onion diced
• 2 large garlic cloves minced
• 3 medium celery stalks diced
• 5 medium carrots diced
• 1 parsnip (or 1 small potato) diced
• 2 tablespoons pesto
• 1 tablespoon dried oregano
• 1 tablespoon dried thyme
• 1 tablespoon fennel seed
• 8 cups low sodium chicken bone broth (or beef, vegetable)
• 1 28-ounce can crushed tomatoes with basil
• 1 1/2 cup dried green lentils
• 1 cup frozen sweet peas
• 3 cups chopped kale (or spinach or other leafy green)
• 2 cups cauliflower florets (or broccoli) very small pieces
• 1/8 teaspoon ground pepper
• 3 teaspoons salt or to taste

INSTRUCTIONS: 

1. Heat the oil in a stockpot over medium high heat.
2. Sauté the onions, garlic, celery, carrots, and parsnips for about 10 minutes or until they start to turn golden.
3. Add the pesto and spices and stir to combine.
4. Add the stock and tomatoes. Turn the heat up to high and bring the soup to a boil.
5. Add the lentils, peas, and kale or other greens if using. Let the soup come back to a boil, and then reduce the heat to low. Cover, and let simmer for about 40 minutes.
6. Add the cauliflower florets, pepper and salt to taste. Cover and continue to simmer for another 15-20 minutes until all vegetables and lentils are tender.
7. Taste, and adjust any seasoning with salt and additional pesto if desired.

Seared Salmon with Pistachio Gremolata – Better Homes & Gardens

This heart-healthy salmon recipe is full of fresh herbs like parsley and mint. The pistachio gremolata makes a bright and fresh sauce for this salmon dinner recipe.

Recipe by Better Homes & Gardens

INGREDIENTS:

• ⅓ cup roasted salted pistachio nuts, finely chopped
• ⅓ cup chopped fresh parsley
• 2 tablespoon chopped fresh mint
• 1 tablespoon orange zest
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• ⅛ teaspoon salt
• 1 tablespoon olive oil
• 1 pound salmon fillet, skinned and cut into 4 pieces
• ¼ teaspoon salt
• ¼ teaspoon black pepper

INSTRUCTIONS: 

1. For pistachio gremolata, in a small bowl combine the first seven ingredients (through 1/8 teaspoon salt).
2. In a very large skillet heat 1 Tbsp. olive oil over medium-high heat. Season salmon with 1/4 tsp. each salt and pepper. Carefully place salmon in skillet. Cook 3 minutes. Turn and cook 3 minutes more or just until salmon flakes. Top with pistachio gremolata.