EAT WELL RECIPES
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Spiced Chicken, Spinach & Sweet Potato Stew
Ingredients
3 sweet potatoes, cut into chunks
190g bag spinach
1 tbsp sunflower oil
8 chicken thighs, skinless and boneless
500ml chicken stock
For the spice paste
2 onions, chopped
1 red chilli, chopped
1 tsp paprika
thumb-sized piece ginger, grated
400g can tomatoes
2 preserved lemons, deseeded and chopped
To serve
pumpkin seeds, toasted
2-3 preserved lemons, deseeded and chopped
4 naan bread, warmed
Directions
STEP 1
Put the sweet potato in a large, deep saucepan over a high heat. Cover with boiling water and boil for 10 mins. Meanwhile, put all the paste ingredients in a food processor and blend until very finely chopped. Set aside until needed.
STEP 2
Put the spinach in a large colander in the sink and pour the sweet potatoes and their cooking water over it to drain the potatoes and wilt the spinach at the same time. Leave to steam-dry.
STEP 3
Return the saucepan to the heat (no need to wash it first), then add the oil, followed by the spice paste. Fry the paste for about 5 mins until thickened, then add the chicken. Fry for 8-10 mins until the chicken starts to colour. Pour over the stock, bring to the boil and leave to simmer for 10 mins, stirring occasionally.
STEP 4
Check the chicken is cooked by cutting into one of the thighs and making sure it’s white throughout with no signs of pink. Season with black pepper, then add the sweet potato. Leave to simmer for a further 5 mins. Meanwhile, roughly chop the spinach and add to the stew. At this point you can leave the stew to cool and freeze for up to 3 months, if you like.
STEP 5
Scatter over the pumpkin seeds and preserved lemons, and serve with warm naan bread on the side.
MORE RECIPES TO HELP YOU EAT WELL
HEALTHY TURKEY SHEPHERD’S PIE - From Delish
Whether you still have leftover Turkey from Thanksgiving, or prefer to pick up some ground turnkey at the grocery store, this is a warm and cozy comfort food you will love!
Ingredients
FOR POTATOES
1 1/2 lb. potatoes, peeled
Kosher Salt
4 tbsp. melted butter
1/4 c. milk
1/4 c. sour cream
Freshly ground black pepper
1 1/4 c. shredded Monterey Jack, divided
FOR FILLING
1 tbsp. extra-virigin olive oil
1 large onion, chopped
2 carrots, peeled and chopped
2 small parsnips, peeled and chopped
2 cloves garlic, minced
1 tsp. fresh thyme
1 tsp. fresh sage, minced
3/4 c. dry white wine
1 1/2 lb. ground turkey
3 tbsp. all-purpose flour
3/4 c. low-sodium turkey or chicken broth
1 tbsp. freshly chopped parsley, for garnish
Directions
Step 1
Preheat oven to 400°. Make mashed potatoes: In a large pot over high heat, cover potatoes with water and add a generous pinch of salt. Bring to a boil and cook until completely tender, 16 to 18 minutes. Drain and return to pot.
Step 2
Use a potato masher to mash potatoes until smooth. Add melted butter, milk, and sour cream. Mash together until fully incorporated, then season with salt and pepper and fold in 1 cup cheese.
Step 3
Make turkey mixture: In a large, ovenproof skillet over medium heat, heat oil. Add onion, carrots, parsnips, garlic, thyme, sage and cook until fragrant and softened, 5 minutes. Deglaze with wine and cook 2 minutes more. Add ground turkey and cook until no longer pink, 5 minutes more.
Step 4
Sprinkle meat with flour and stir to evenly distribute. Cook 1 minute more and add turkey broth. Bring to a simmer and let mixture thicken slightly, 5 minutes.
Step 5
Top beef mixture with an even layer of mashed potatoes, sprinkle with remaining cheese and bake until there is very little liquid visible and mashed potatoes are golden, about 35 minutes. Broil if desired and garnish with parsley before serving.
Cranberry Brie Turkey Melt - From Delish
Try something new with turkey leftovers this year!
Directions
Step 1
In a medium bowl, combine garlic, butter, honey, salt, and pepper. Add turkey and toss to combine.
Step 2
Layer a slice of bread with 2 slices torn brie, 1 1/2 tablespoons cranberry sauce, and one-quarter of turkey mixture. Top with 1 1/2 tablespoons cranberry sauce and 2 more slices brie. Close sandwich with another slice of bread. Repeat with remaining bread, cheese, sauce, and turkey mixture for a total of 4 sandwiches.
Step 3
Heat an 8″ or 9″ cast-iron skillet over medium heat until hot. Pour in 2 tablespoons oil. Working in batches, add sandwiches, then cover and cook, turning halfway through and adding more oil if bread absorbs too much, until bread is golden brown and brie is oozing, 2 to 4 minutes per side. Repeat with remaining sandwiches.
Step 4
Serve sandwiches with more cranberry sauce alongside.
BROCCOLI, SHIITAKE AND RED ONION ROAST
Looking for something easy, new and healthy to serve with your Thanksgiving turkey? Give this a try!
Ingredients
- One 1 1/4-pound head of broccoli
- 1/2 pound large shiitake mushrooms, stems discarded
- 1 small red onion, sliced crosswise 1/3 inch thick
- Extra-virgin olive oil, for brushing
- Salt and freshly ground black pepper
- 2 tablespoons balsamic vinegar
Directions
Preheat the oven to 425°. Trim and peel the broccoli stems. Cut the broccoli lengthwise into long stalks, with 1 or 2 florets each. Cut any remaining florets into 2-inch pieces. Spread the broccoli on a large, rimmed baking sheet. On another large, rimmed baking sheet, put the shiitake on one side and the onion slices on the other. Generously brush all the vegetables with olive oil, season with salt and pepper and roast for about 20 minutes, until just tender and lightly browned. Transfer the broccoli to a platter. Drizzle the balsamic vinegar over the mushrooms and onion rings and stir to coat the vegetables. Top the broccoli with the shiitake and onion and serve.
Happy Thanksgiving!
PUMPKIN MUG CAKE
If you love pumpkin spice, you will love this recipe! This quick and easy microwave Pumpkin Mug Cake is the perfect fall dessert! And it’s fun!
Equipment: microwave safe pumpkin mug or ramekin
Ingredients
3/4 tablespoon ground flax seeds
1 1/2 tablespoon dairy-free milk, or skim milk
3 tablespoons all-purpose flour, *
1/4 plus 1/8th teaspoon baking powder
1/4 plus 1/8th teaspoon pumpkin pie spice
1/8 teaspoon cinnamon
pinch salt
2 tablespoons canned pumpkin puree
1/4 teaspoon vanilla extract
1 1/2 tablespoons brown monk fruit sweetener, or brown sugar, or sweetener of your choice
whipped cream, optional
Instructions
Combine the flax seed and milk and let it sit 5 minutes, this will replace using and egg.
In a large microwavable mug whisk together the flour, pumpkin spice, cinnamon, baking powder and pinch of salt.
Add in the pumpkin puree, vanilla, flax seed mixture and sweetener of your choice and mix until smooth.
Microwave for roughly 1 minute 30 seconds, or until firm to the touch (timing is based on my microwave which is 1200 Watts so your timing may vary).
Let it cool 1 to 2 minutes. Serve warm with whipped cream, pumpkin spice and cinnamon, if desired.
Healthy Halloween Snacks
Fun for kids of all ages! These sweet treats are a fun way to celebrate without loads of sugar. A Halloween fruit platter idea is always a great solution and delicious! Get the whole family involved in coming up with creative ghoulishly delicious snacks!
WHAT YOU’LL NEED!
To make these healthy Halloween recipes and fun treats you’ll need the following (this list for all the treats):
Apples (we love green apples)
Raw sunflower seeds or slivered almonds
Nut butter*
Edible candy eyes. Can be found where baking supplies are sold (grocery store, kitchen or craft stores) or online.*
Strawberries
Clementines or tangerines
Celery
Bananas
Mini Chocolate Chips*
Regular size chocolate chips*
Large seedless grapes
Mini cookie cutters (optional)
Canned lychee fruit
Blueberries
Mango
Blackberries
Halloween toothpicks
Kale and White Bean Stew
Combining two Portuguese favorites — kale-sausage soup and a bean, sausage, and tomato stew — makes a simple, sensational one-pot meal!
From Food & Wine
Ingredients
2 tablespoons cooking oil, divided
1/4 pound mild or hot sausages, casings removed
2 onions, chopped
3 garlic cloves, minced
1 pound (about 6 cups) kale, tough stems removed, leaves washed well, and shredded
3 1/3 cups canned diced tomatoes (two 15-ounce cans) with their juice
1 1/4 teaspoons kosher salt
1/2 teaspoon freshly ground black pepper
4 cups canned cannellini beans (two 15.5-ounce cans), drained and rinsed
Directions
In a Dutch oven, heat 1 tablespoon of the oil over moderate heat. Add the sausage and cook.
Break the meat up with a fork, until it loses its pink color, about 2 minutes.
Add the remaining tablespoon of oil to the pan and then stir in the onions. Cook, stirring occasionally, until the onions start to soften, about 3 minutes.
Add the garlic and kale to the pan.
Cook, stirring, until the kale wilts, about 2 minutes.
Stir in the tomatoes, salt, and pepper; bring to a simmer. Reduce the heat and simmer, covered, until the kale is tender, about 15 minutes.
Stir the beans into the stew and cook until warmed through, about 5 minutes. If you like, mash some of the beans with a fork to thicken the sauce.
Notes
Shred kale leaves as fine as possible when making quick soups and stews, so that each bite will include tender greens instead of a chewy mouthful.
Vegan Gluten-Free Pumpkin Roll
From Minimalist Baker
Amazingly moist, flavorful pumpkin roll that’s made in one bowl and entirely vegan and gluten-free! The perfect plant-based dessert for the holiday season.
CAKE
-
- 3 Tbsp mashed ripe banana
- 1/3 cup aquafaba* (the liquid left behind in a can of cooked chickpeas)
- 2/3 cup packed muscovado sugar (plus 1 Tbsp as original recipe is written // or sub organic brown sugar or coconut sugar)
- 3 Tbsp maple syrup
- 3 Tbsp olive oil, grape seed oil, or melted coconut oil*
- 1 tsp vanilla extract
- 3/4 cup pumpkin purée
- 2 tsp baking soda
- 1 tsp baking powder
- 1/4 tsp sea salt
- 1 heaping tsp ground cinnamon
- 1 1/2 tsp pumpkin pie spice*
- 2/3 cup water
- 1/2 cup almond FLOUR (not meal // you can sub almond meal, though I didn’t test it and can’t guarantee the results)
- 1/2 cup gluten-free rolled oats
- 3/4 cup gluten-free flour blend (plus 2 Tbsp as original recipe is written)
CREAM CHEESE FILLING
- 1 batch Coconut Whipped Cream (as original recipe is written, made from 1 14-oz. coconut cream or 2 14-oz cans full fat coconut milk // ~ 1 1/2 cups coconut whipped cream total)
- 1 8-oz. container vegan cream cheese (I like Trader Joe’s and Toffuti brand // any excess liquid drained)
- 1/4 – 3/4 cup organic powdered sugar, plus more to taste
Instructions
-
-
Preheat oven to 350 degrees F (176 C) and line an 11×17-inch baking sheet with parchment paper, making sure the edges are completely covered. It’s important to use a baking sheet that’s close to these dimensions or the cake will be too thick or thin to roll (amount as original recipe is written // adjust size/number of baking sheets if altering batch size).
-
-
Add banana to a large mixing bowl and mash. Then add aquafaba and whisk to combine. Next add muscovado sugar, maple syrup, oil, vanilla, and pumpkin purée and whisk to combine.
-
Next add baking soda, baking powder, salt, cinnamon, and pumpkin pie spice, and mix. Add water and whisk once more.
-
Add almond flour, gluten-free oats, and gluten-free flour blend, and stir until just combined (see photo). The batter should be thick and pourable. Taste and adjust flavor as needed, adding more pumpkin pie spice for pumpkin flavor, or muscovado sugar for sweetness.
-
Transfer batter to the parchment-lined baking sheet and spread into an even layer. It should be about 1/2-inch thick. Bake for 20-24 minutes or until the top is golden brown and the cake springs back to the touch.
-
Let cool for 5 minutes. Then gently roll the cake from short end to short end, rolling the parchment paper up inside the cake and using it as a guide. Be very careful with this step and try to handle the cake as little as possible. Let cool to room temperature (otherwise the filling will melt).
-
While the cake is cooling, quickly rinse your mixing bowl and add your chilled coconut cream. Whip using a hand mixer or whisk attachment until light and fluffy. Then sweeten to taste with powdered sugar. This should yield about 1 1/2 cups coconut whipped cream (amount as original recipe is written // adjust if altering batch size).
-
Next, add vegan cream cheese and beat to combine. Then add more organic powdered sugar to taste. I added another 1/4 cup (32 g) total (amount as original recipe is written // adjust if altering batch size). Cover and place in the refrigerator to chill.
-
Once the cake has cooled to room temperature, carefully unroll and top with all of the coconut cream cheese mixture. Spread evenly over the cake, leaving about a 1/2-inch border along the edge.
-
Very carefully begin rolling the cake back up the same way it was unrolled – from short end to short end – removing the parchment paper as you go (you don’t want it inside the cake). Some filling will likely spill over when rolling – that’s OK. Continue rolling, using the parchment paper as a guide until the cake is seam side down. Wipe away any excess filling that may have spilled over.
-
Next gently roll/wrap the cake in plastic wrap and carefully transfer to a rectangular dish or cutting board and refrigerate until completely chilled and firm enough to handle easily – about 6 hours.
-
To slice, carefully unroll from the plastic wrap and place on a serving dish. Then use a serrated knife (wiping it clean each slice) to carefully slice the roll into about 10 pieces (amount as original recipe is written // adjust if altering batch size). Enjoy as is, or dust with a bit of powdered sugar.
-
Store leftovers covered in the refrigerator for 3-4 days, though best in the first 24-48 hours. I haven’t tried freezing this roll, but I would imagine it would freeze up to 1 month. Thaw before slicing.
Banana Zucchini Baked Oatmeal - Ambitious Kitchen
From Ambitious Kitchen
Cozy and nutritious banana zucchini baked oatmeal with warming, toasty flavors of brown butter in every bite. This healthy banana zucchini baked oatmeal recipe is naturally sweetened, perfect for kids and toddlers as a breakfast or treat, and is freezer friendly for quick and easy mornings!
Ingredients
For the wet ingredients:
¼ cup salted butter
1 medium zucchini, shredded and squeezed of excess moisture (about 1 cup shredded zucchini)
3 medium extra ripe bananas, mashed (about 1 1/4 cup mashed ripe banana)
2 eggs
1 tablespoon vanilla extract
1 cup unsweetened vanilla almond milk (or dairy free milk of choice)
For the dry ingredients:
2 cups gluten free rolled oats
2 teaspoons baking powder
1 teaspoon cinnamon
¼ teaspoon nutmeg
¼ teaspoon salt
Optional mix-ins:
⅓ cup chocolate chips or chocolate chunks
¼ cup chopped walnuts
For topping:
Maldon sea salt
Instructions
Preheat the oven to 350 degrees F. Spray a 8×8 inch pan with nonstick cooking spray.
First, brown your butter: add butter to a small saucepan and place over medium heat. The butter will begin to melt, crackle, and then eventually foam. Make sure you whisk constantly during this process. After a couple of minutes, the butter will begin to brown and turn a nice golden amber color on the bottom of the saucepan, this usually happens once it foams. Continue to whisk and remove from heat as soon as the butter begins to brown and give off a nutty aroma. Immediately transfer the butter to a medium bowl to prevent burning, making sure you scrape all the butter from the pan. Set aside to cool for 10 minutes.
Next shred and measure out zucchini to equal 1 cup shredded zucchini, then place in a paper towel, clean dish towel or cheese cloth and squeeze out all the excess moisture. ALL OF IT. Don’t skip this step!
Mash your bananas in a large bowl, then add in the eggs, vanilla extract and dairy free milk; mix together well to combine then add in the shredded zucchini and cooled brown butter and mix again until well incorporated.
Add your dry ingredients to the wet ingredients: oats, baking powder, cinnamon, nutmeg and salt. Mix until combined. Fold in any mix-ins, if using.
Pour mixture into prepared pan and smooth top. Bake for 35-45 mins or until the edges are slightly golden brown. Remove from the oven, allow to cool for 10 minutes, then cut into 6 slices and serve. Top with maldon sea salt and extra banana slices. Serves 6.
Vegetarian Spinach Pumpkin Lasagna - Ambitious Kitchen
From Ambitious Kitchen
Incredible vegetarian spinach pumpkin lasagna with layers of cheese and pumpkin puree. This healthy pumpkin lasagna recipe includes an entire bag of spinach for extra veggies and makes the best freezer-friendly dinner!
Ingredients
For the noodles:
10 lasagna noodles
For the ricotta mixture:
1/2 tablespoon olive oil
6 ounces spinach (from 1 bag spinach)
1 (15 ounce) container part skim ricotta
1 egg
½ teaspoon garlic powder
1/2 teaspoon salt
Freshly ground black pepper
For the pumpkin layer:
2 (15 ounce) cans pumpkin puree
½ cup milk (I like unsweetened almond milk, but any milk will work)
¼ teaspoon cinnamon
¼ teaspoon nutmeg
¼ teaspoon ginger
¼ teaspoon allspice
3/4 teaspoon salt
Freshly ground black pepper
For the layers:
3 cups shredded mozzarella cheese, divided (approximately 12 ounces)
1 cup grated parmesan cheese, divided
To garnish:
Fresh chopped parsley or small sage leaves
Instructions
Preheat oven to 400 degrees F. Grease a 9×13 inch baking pan with nonstick cooking spray.
Bring a large pot of water to a boil. Cook the lasagna noodles for 5-6 minutes, then drain. Immediately lay the noodles flat on an oiled baking sheet or cutting board so you can easily assemble the lasagna when ready. Another option is to soak the lasagna noodles in very warm (hot) water for 20-30 minutes if you do not want to boil them. (You can also use no cook lasagna noodles, but they aren’t my favorite!)
While the lasagna noodles are boiling, cook the spinach: add ½ tablespoon olive oil to a medium pan or skillet and place over medium heat. Add spinach, season with a little salt and pepper and cook until spinach wilts down. Add to a medium bowl and allow to cool for a minute or two.
In the small bowl, add the spinach, ricotta, egg, garlic powder, salt and pepper. Set aside.
Next make the pumpkin mixture: add pumpkin, milk, cinnamon, nutmeg, ginger, allspice, salt and pepper to a large bowl. Mix to combine.
To assemble the lasagna, spread 1 heaping cup of pumpkin mixture over the bottom of the baking dish. Place 5 of the cooked lasagna noodles on top laying 4 vertically and 1 horizontally. Spread half of the spinach-ricotta cheese mixture on top of the noodles, then top with ¾ cup shredded mozzarella.
Next, add 1 heaping cup of the pumpkin mixture on top of the mozzarella and then sprinkle with 1/2 cup of parmesan cheese.
Repeat layers once more: adding remaining noodles, remaining spinach-ricotta mixture, ¾ cup shredded mozzarella, then top with any remaining pumpkin and ½ cup parmesan cheese. Finally, top with remaining 1 ½ cups shredded mozzarella cheese.
Cover with foil and bake covered for 25 minutes. Remove foil and bake another 15-20 minutes until cheese starts to brown just a bit. Garnish with extra parmesan and either chopped sage or parsley. Cool for 15 minutes before cutting and serving. Serves 12.
Rainbow Veggie & Hummus Wraps - Clean Food Crush
From Clean Food Crush
Ingredients
4 large tortillas of choice
1 cup homemade hummus (recipe link above)
2 ozs sliced or crumbled cheese of choice
Romaine lettuce leaves, as desired
1 red bell pepper, thinly sliced
1 cup thinly shredded red cabbage
1 medium carrot, thinly cut into strips
1 hass avocado, sliced
1/2 a fresh lemon
Instructions
- Consider heating up your tortilla a little bit to help it become more pliable.
- Lay one tortilla and spread it with 1/4 cup of hummus.
- Add cheese and lettuce as desired.
- Top with bell pepper, red cabbage, carrots, and avocado slices.
- Squeeze a tiny bit of fresh lemon over the avocado to prevent it from browning.
- Roll your veggie wrap tightly and repeat with the remaining tortillas and ingredients.
- Slice in half to serve.
- Use toothpicks to hold them together if necessary.
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