Nut Butter Smoothie
Yields: 1 serving
Prep time: 5 minutes
Cook time: None
1/2 cup plain soymilk
1/4 cup drained silken tofu
1/2 small frozen banana
1.5 tbs.p natural nut butter (almond or cashew)
Ice (optional)
Place all the ingredients in a blender and mix until smooth
Chef tip: Peel bananas, cut in half, wrap in wax paper, freeze--and they are smoothie ready.
This smoothie recipe is a wonderful combination of flavors giving you a way to enjoy the nutritional benefits of strawberries. The added tahini and yogurt will help to sustain you for a healthy fruit pick me up.
Prep and Cook Time: 5 minutes
Ingredients:
4 large strawberries
½ cup goji berries
¼ cup low fat plain yogurt
1 cup fresh orange juice
1 TBS tahini
1 medium size banana
½ tsp vanilla
1 TBS honey
Directions:
Remove stems from strawberries and wash.
Blend all ingredients in blender until smooth.
Serve in 2 8oz glasses
Kale with Raisins and Toasted Pine Nuts
¼ cup toasted pine nuts
¾ pound kale (about 6 cups, chopped)
2 cups water
2 teaspoon extra virgin olive oil
2 garlic cloves, minced
1/3 cup raisins
Salt to taste
To taste pine nuts, place them on a pie tin or cookie sheet and bake at 325 F for 5 minutes, or until golden brown. Take care not to burn the nuts. Set aside.
Wash kale and strip the leaves off the stalks. Discard stalks and roughly chop kale. Bring the water to a boil in a 10-12 inch skillet that has a tight-fitting lid. Add the kale and cook, covered, over high heat, stirring occasionally, until tender, approximately 5 minutes. Remove and drain, saving the cooking liquid to drink.
Rinse out and dry the skillet, then use it to heat the olive oil over medium heat, lifting and tilting the pan to coat. Add garlic and saute' for 15 minutes. Add raisins and saute' for 30 seconds to 1 minute, stirring constantly to prevent browning or burning. Raisins should be glossy and slightly puffed.
Add greens and stir to combine. Season with salt to taste and cover for a minute until greens are heated through. Serve hot, garnished with the toasted pine nuts.
Taken from Greens, Glorious Greens, p. 159, Albi, Johanna.Spinach Veggie Tart
Prep and Cook Time: Prep time: 35 minutes; Bake time: 25 minutes
Ingredients:
Crust
¾ cup sunflower seeds
¾ cup walnuts
2 TBS sesame seeds
2 TBS flax seeds soaked in ¼ cup water
1/8 tsp salt
Filling
4 cups chopped chard
1 TBS chicken or vegetable broth
2 cups sliced crimini mushrooms
1 small onion, minced
3 medium cloves garlic, minced
1½ tsp dried Italian herbs
pinch of red chili flakes
1 small tomato, chopped, seeds removed
5 oz silken tofu
5 egg whites
1/8 tsp turmeric
salt and black pepper to taste
Directions:
Preheat oven to 350 degrees.
Soak flax seeds in ¼ cup water for 10 minutes.
While flax seeds are soaking, grind rest of crust ingredients in food processor. It should be finely ground when done. Add flax seeds and soaking water to crust ingredients and continue to process for another 30 seconds. Press evenly into a 9 inch tart pan making sure you come up to the top edge so crust isn't too thick on the bottom. Bake crust in oven for 15 minutes.
While crust is baking, chop onion and garlic and let sit for 5 minutes to bring out their hidden health benefits.
Bring lightly salted water to a boil. Cook chopped chard for about 3 minutes in boiling water and drain. This will remove oxalic acid from chard.
Heat 1 TBS broth in a medium stainless steel skillet. Healthy Sauté minced onion, garlic, and mushrooms in broth for 5 minutes stirring frequently.
Add herbs, tomatoes, salt and pepper, and sauté for 2 minutes. Press out excess water from chard and add to rest of vegetables.
Remove from heat and spread evenly over crust in tart shell.
Blend egg whites, silken tofu, turmeric, and a little salt and pepper in blender. Pour evenly over vegetables and bake for another 25 minutes.
With the tip of a knife loosen around edges of crust and remove ring. Cut into wedges and serve.
Serves 4-6
Spinach and Garden Vegetable Salad with Creamy Horseradish Dressing
Yield: 8 servings
Ingredients:
1 bunch spinach (about ¾ pound)
2 medium carrots, peeled and cut into julienne
1 cup cherry tomatoes, quartered
1 cup sprouts (any type except alfalfa)
1 Kirby cucumber, cut into thin diagonal slices
Horseradish dressing (see below)
¼ cup roasted almonds
Procedure:
In medium bowl, mix spinach, carrots, tomatoes, sprouts, and cucumber with dressing.
Garnish with almonds and serve.
Horseradish Dressing
Yield: 1 ¾ cups
Ingredients:
½ cup grated fresh horseradish
½ pound soft tofu, blanched
¼ cup extra virgin olive oi
¼ cup white or chickpea miso
2 cloves garlic
½ cup soy milk
½ teaspoon Dijon mustard
¼ cup lemon juice (about 1 large lemon)
Splash rice vinegar
White pepper
Dash Tabasco sauce
Procedure:
In blender, process horseradish, tofu, oil, miso, garlic, soy milk, mustard, lemon juice, vinegar, pepper, and Tabasco until smooth and creamy.
Steamed Salmon and Asparagus with Mustard Dill Sauce
The mustard dill sauce is a great complement to both the salmon and asparagus in this easy-to-prepare meal. Extra dill sauce will store for several days and can be used on many of your favorite dishes.
Prep and Cook Time: 20 minutes
Ingredients:
1 ½ lb salmon filet,skin and bones removed and cut into 4 pieces
1 + 1 TBS fresh lemon juice
2 bunches asparagus, bottom fourth removed
1 TBS extra virgin olive oil
salt & white pepper to taste
Mustard Dill Sauce
4 oz silken tofu
1 TBS prepared mustard such as Dijon
4 TBS fresh dill chopped
1 TBS honey
2 TBS fresh lemon juice
½ cup water
¼ tsp salt
¼ tsp white pepper
2 TBS extra virgin olive oil
Directions:
Bring lightly salted water to a boil in a steamer with a tight fitting lid
While water is coming to a boil, put all sauce ingredients except olive oil in a blender and begin to blend on high speed for about a minute. While blender is running drizzle olive oil in a little at a time. Set aside.
Rub salmon with lemon juice and season with salt and pepper.
Cut ends off asparagus. When water is at a full boil place asparagus in steamer basket, cover, and cook until asparagus is tender, about 3-5 minutes, depending on thickness. Remove from steamer, toss with 1 TBS lemon juice, 1 TBS olive oil, salt and pepper.
Rub salmon with 1 TBS lemon juice and season with a little salt and pepper.
Place salmon in the same steamer basket and steam until pink inside, about 3-4 minutes. Place salmon on a plate and pour desired amount of sauce over it and the asparagus.
Serves 4
From The World's Healthiest Foods, www.whfoods.com