Recipes
Apple Cinnamon Overnight Oats
Ingredients:
- 1/3 cup fat-free milk
- 1/3 cup plain non-fat Greek yogurt
- 1 tablespoon almond butter
- 2 teaspoons honey
- 1/4 teaspoon ground cinnamon
- 2 teaspoons chopped walnuts
- 1/2 cup old-fashioned oats
- 1/2 medium apple, cored and chopped
Instructions
1. In a medium-sized bowl or jar, combine the fat-free milk, plain Greek yogurt, almond butter, honey, and ground cinnamon. Stir well until all ingredients are thoroughly mixed.
2. Stir in the old-fashioned oats and chopped apple, ensuring they are well coated with the liquid mixture.
3. Sprinkle the chopped walnuts on top. You can stir them in or leave them on top for a bit of texture.
4. Cover the bowl or jar with a lid or plastic wrap and refrigerate overnight, or for at least 4 hours, to allow the oats to soften and absorb the flavors.
5. In the morning, give the oats a good stir. You can eat them cold directly from the fridge or warm them up slightly if preferred. Add an extra drizzle of honey or a sprinkle of cinnamon on top if desired.
Pumpkin and Lentil Soup (Makes 4 servings)
Ingredients:
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 garlic cloves, minced
- 1 teaspoon fresh ginger, grated
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon turmeric
- 1/2 teaspoon cinnamon
- 1 small pumpkin (about 1.5 pounds), peeled, seeded, and cubed
- 1 cup red lentils, rinsed
- 4 cups vegetable broth
- 1 cup coconut milk
- Salt and pepper, to taste
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes. Stir in the garlic and ginger, cooking for another minute until fragrant.
2. Add the ground cumin, coriander, turmeric, and cinnamon to the pot. Stir well to coat the onions, allowing the spices to toast for about 1 minute.
3. Add the cubed pumpkin and rinsed lentils to the pot, stirring to combine with the spiced onion mixture.
4. Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat to low, cover the pot, and let it simmer for about 25-30 minutes, or until the pumpkin is tender and the lentils are cooked.
5. Using an immersion blender, carefully blend the soup until smooth and creamy. If you don't have an immersion blender, you can transfer the soup in batches to a regular blender and blend until smooth, then return it to the pot.
6. Stir in the coconut milk, and season the soup with salt and pepper to taste. Let the soup heat through for an additional 5 minutes.
7. Ladle the soup into bowls.
This makes 4 servings, perfect for meal prep for lunches to take to work!
Apple and Cabbage Slaw with Grilled Salmon (two servings)
Ingredients:
For the Slaw:
- 1 cup green cabbage, thinly sliced
- 1 cup red cabbage, thinly sliced
- 1 medium apple (such as Granny Smith), cored and julienned
- 1 small carrot, grated
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons apple cider vinegar
- 1 tablespoon olive oil
- 1 teaspoon honey or maple syrup
- Salt and pepper, to taste
For the Salmon:
- 2 salmon fillets (about 6 ounces each)
- 1 tablespoon olive oil
- Salt and pepper, to taste
- 1 teaspoon lemon zest
- Lemon wedges, for serving
Instructions:
1. Prepare the slaw:
- In a large bowl, combine the green cabbage, red cabbage, apple, carrot, and parsley.
- In a small bowl, whisk together the apple cider vinegar, olive oil, honey (or maple syrup), salt, and pepper.
- Pour the dressing over the slaw and toss well to coat. Let it sit in the refrigerator to allow the flavors to meld while you prepare the salmon.
2. Prepare the Salmon:
- Preheat your grill or grill pan over medium-high heat.
- Rub the salmon fillets with olive oil, and season with salt, pepper, and lemon zest.
- Place the salmon on the grill, skin-side down. Grill for about 4-5 minutes per side, or until the salmon is cooked through and flakes easily with a fork.
3. Assemble and Serve:
- Divide the apple and cabbage slaw between two plates.
- Top each plate with a grilled salmon fillet.
- Serve with lemon wedges on the side for squeezing over the salmon.
Healthy Thanksgiving Stuffing
Ingredients:
- 8 cups whole grain bread, cut into 1-inch cubes (about 1 loaf)
- 2 tablespoons olive oil
- 1 large onion, chopped
- 2 celery stalks, chopped
- 2 carrots, peeled and chopped
- 3 garlic cloves, minced
- 1 apple, peeled, cored, and diced
- 1 cup mushrooms, sliced
- 1/2 cup walnuts, chopped
- 1/2 cup dried cranberries
- 2 teaspoons fresh thyme, chopped
- 2 teaspoons fresh sage, chopped
- 2 teaspoons fresh rosemary, chopped
- 2 1/2 cups low-sodium vegetable or chicken broth
- Salt and pepper, to taste
- 2 eggs, beaten
Instructions:
1. Toast the Bread:
- Preheat your oven to 350°F (175°C).
- Spread the bread cubes on a baking sheet and toast them in the oven for about 10 minutes, or until they are lightly browned and crisp. Remove and set aside.
2. Cook the Vegetables:
- In a large skillet, heat the olive oil over medium heat.
- Add the onion, celery, and carrots, and sauté for about 5 minutes until they begin to soften.
- Stir in the garlic, apple, mushrooms, and walnuts, and cook for another 5 minutes.
- Add the dried cranberries, thyme, sage, and rosemary, and cook for an additional 2 minutes. Season with salt and pepper to taste.
3. Assemble the Stuffing:
- In a large mixing bowl, combine the toasted bread cubes with the vegetable mixture.
- Pour in the broth and mix until the bread is evenly moistened.
- Stir in the beaten eggs to help bind the stuffing together.
4. Bake the Stuffing:
- Transfer the stuffing mixture to a greased baking dish.
- Cover with foil and bake in the preheated oven for 25 minutes.
- Remove the foil and bake for another 15 minutes, or until the top is golden and crispy.
5. Serve:
- Let the stuffing cool slightly before serving. Garnish with additional fresh herbs if desired.
This healthy stuffing is rich in vegetables, nuts, and whole grains, making it a delicious and nutritious addition to your Thanksgiving table. Enjoy!
Sweet Potato and Spinach Hash
Ingredients:
- 2 medium sweet potatoes, peeled and diced into small cubes
- 1 tablespoon olive oil
- 1 small onion, chopped
- 1 red bell pepper, chopped
- 2 cloves garlic, minced
- 2 cups fresh spinach leaves
- Salt and pepper, to taste
- 1 teaspoon smoked paprika
- 1/2 teaspoon cumin
- Fresh parsley or chives, chopped, for garnish
Instructions:
Heat the olive oil in a large non-stick skillet over medium heat.
Add the sweet potatoes to the skillet and cook for about 10-12 minutes, stirring occasionally, until they begin to soften and brown.
Add the onion and red bell pepper to the skillet. Continue to cook for another 5 minutes until the vegetables are tender.
Stir in the garlic, spinach, smoked paprika, cumin, salt, and pepper. Cook until the spinach wilts, about 2 minutes.
Serve with eggs prepared as you like.
Beef and Broccoli Stir-Fry
Ingredients:
- 1 pound (450g) flank steak or sirloin, thinly sliced against the grain
- 2 tablespoons soy sauce
- 2 tablespoons oyster sauce
- 1 tablespoon cornstarch
- 1 tablespoon sesame oil
- 2 tablespoons vegetable oil
- 1 large head of broccoli, cut into florets
- 1 red bell pepper, sliced
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, minced
- 1/4 cup low-sodium beef broth or water
- 2 tablespoons hoisin sauce
- 1 tablespoon rice vinegar
- Cooked rice or quinoa, for serving
- Sesame seeds and sliced green onions, for garnish (optional)
Instructions:
1. Marinate the Beef:
- In a bowl, combine the soy sauce, oyster sauce, and cornstarch. Add the sliced beef, mixing to coat. Let it marinate for at least 15 minutes.
2. Prepare the Sauce:
- In a small bowl, mix together the beef broth (or water), hoisin sauce, and rice vinegar. Set aside.
3. Cook the Beef:
- Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat.
- Add the marinated beef in a single layer and cook for about 2-3 minutes, until browned. Remove the beef from the pan and set aside.
4. Cook the Vegetables:
- In the same skillet, add the remaining 1 tablespoon of vegetable oil.
- Add the broccoli florets and red bell pepper, and stir-fry for about 4-5 minutes, or until the vegetables are just tender.
- Add the garlic and ginger, and stir-fry for an additional 30 seconds until fragrant.
5. Combine and Finish:
- Return the cooked beef to the skillet with the vegetables.
- Pour the prepared sauce over the beef and vegetables, stirring to combine.
- Cook for another 2-3 minutes, until everything is well coated and heated through.
6. Serve:
- Serve the beef and broccoli stir-fry over cooked rice or quinoa.
- Garnish with sesame seeds and sliced green onions, if desired.
This Beef and Broccoli Stir-Fry is a flavorful and satisfying dish that's quick to prepare for a nutritious weeknight dinner. This makes 4 servings, so perfect for dinner for two for two nights, or to save leftovers for a lunch.
Pumpkin Yogurt Parfaits
Here's a recipe for a healthy and delicious Thanksgiving dessert. These parfaits are a lighter alternative to traditional pumpkin pie, offering the same warm flavors with a nutritious twist.
Ingredients:
- 1 cup canned pumpkin puree (not pumpkin pie filling)
- 1 teaspoon ground cinnamon
- 1/2 teaspoon ground nutmeg
- 1/4 teaspoon ground ginger
- 2 tablespoons maple syrup or honey
- 2 cups plain Greek yogurt (or vanilla yogurt for added sweetness)
- 1/2 cup granola (choose a low-sugar option for a healthier choice)
- 1/4 cup chopped pecans or walnuts
- Optional toppings: a sprinkle of nutmeg, additional maple syrup, and a dollop of whipped cream
Instructions:
1. Prepare the Pumpkin Mixture:
- In a medium bowl, mix together the pumpkin puree, cinnamon, nutmeg, ginger, and maple syrup (or honey) until well combined. Adjust the sweetness to taste if needed.
2. Assemble the Parfaits:
- In four serving glasses or bowls, start by adding a layer of Greek yogurt at the bottom (about 1/4 cup per glass).
- Add a layer of the pumpkin mixture on top of the yogurt (about 1/4 cup per glass).
- Sprinkle a layer of granola over the pumpkin layer.
3. Repeat Layers:
- Repeat the layers until all ingredients are used, finishing with a layer of yogurt on top.
4. Add Toppings:
- Sprinkle the chopped pecans or walnuts on top of each parfait.
- Optionally, add a sprinkle of nutmeg, a drizzle of maple syrup, and a small dollop of whipped cream for extra flavor and presentation.
5. Chill and Serve:
- Chill the parfaits in the refrigerator for at least 30 minutes to allow the flavors to meld.
- Serve chilled and enjoy your healthy Thanksgiving dessert!