August Food Prep recipes
Fava Bean and Tomato Salad SERVES 3-4
INGREDIENTS
DIRECTIONS
TIPS
2 (15oz) can fava beans, rinsed 4 medium organic Roma tomatoes, seeds removed, diced ½ cup fresh basil, shredded 2 tsp white wine vinegar ½ cup extra virgin olive oil 2 garlic cloves, minced Sea salt and cracked black pepper to taste ½ - 1 cup organic Parmesano Reggiano cheese, grated (optional) 1. Combine fava beans with tomatoes and basil in a mediumsized bowl. 2. In a separate bowl, add the white wine vinegar, olive oil, garlic, sea salt and black pepper. Whisk ingredients together until emulsified. 3. Pour vinegar and olive oil dressing over the fava bean mixture. Toss to combine. Sprinkle the grated Parmesano Reggiano cheese over the mixture, if using. Serve at room temperature. Feel free to use fresh, canned or frozen fava beans. Cook the fava beans in a saucepan of boiling water for 3 minutes, or until the beans are tender. Drain water and allow to cool before combining with the tomatoes and basil. Fresh basil is best, but you may use 1 1/2 Tbsp dried basil leaves instead. This recipe works great as a side or it is also good served as an appetizer with whole grain crackers. Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
Balsamic Marinated Tofu INGREDIENTS 1 package extra firm tofu -drained, pressed and cut into small cubes 1/2 cup Balsamic vinegar 1 /2 cup olive oil 10 leaves basil
DIRECTIONS
3 cloves garlic, peeled and chopped 1 TBSP lemon juice 1 tsp honey ½ tsp sea salt ½ tsp pepper
1. Preheat oven to 375 degrees. 2. Remove tofu from carton and slice in half horizontally, and then vertically, so you end up with four sections. Wrap your four
sections in two dish towels and then use some sort of weight (a book, a heavy pan, even a laptop!) to press out moisture, which will allow your tofu to absorb the marinade. Let sit for a minimum of fifteen minutes. 3. Prepare the marinade. Place all ingredients besides tofu into a food processor and blend on high until well mixed and chopped. 4. Cut tofu into small cubes. Place tofu cubes in a large flat dish and cover with marinade. Cover and refrigerate for at least 30 minutes to an hour. (See Tips below.) 5. Carefully place your tofu pieces on a cookie sheet covered with parchment paper, and bake one side for 15 minutes. Then, flip it to the other side and bake for another 15.
TIPS
The longer you let your tofu marinate, the more flavorful the end result will be. If possible, marinate overnight for even more flavor. Serve warm or store in refrigerator for up to 4-5 days! Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
Crockpot Moroccan Chicken with Lentils SERVES 4-6
INGREDIENTS SPICES 1 Tbsp cumin 1 1/2 tsp paprika 1 tsp chili powder 1 tsp cinnamon 1/2 tsp ginger 1/4 tsp cloves 1/4 tsp allspice Salt and Pepper
DIRECTIONS
TIPS
6-8 organic, skinless chicken thighs 2 Tbsp coconut oil (or olive oil) 1 small sweet onion 2-3 carrots, peeled and sliced 2-3 ribs celery, sliced 2 cloves garlic, minced Drizzle of balsamic vinegar 1 can diced tomatoes 2 cups chicken broth 2 bay leaves 1 cup lentils, rinsed and picked over 1/2 cup raisins, 1. Mix first 7 ingredients and salt & pepper to taste, into a bowl. Pat the chicken thighs dry and coat each thigh with spice mixture. 2. Heat coconut oil in a large saute pan over medium heat. Add chicken and brown on both sides. Remove chicken and set in crockpot. 3. Add remaining ingredients to the crockpot. 4. Cook on low for 8-10 hours. Serve as a main dish with a side salad. You can use brown rice instead of lentils. You can also use organic skinless, boneless chicken breast cut into strips or chunks. Spice mixture can be made in bulk and stored for future use. Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
Stovetop Quinoa and Black Beans SERVES 4-6
INGREDIENTS
DIRECTIONS
TIPS
2 Tbsp olive oil 1 cup quinoa 2 cups water 1 cup salsa 1 can black beans (rinsed) 1 cup corn Salt and Pepper to taste (optional)
1. Heat olive oil in a large skillet. Brown the Quinoa. 2. Add remaining ingredients, bring to a boil, reduce heat, cover and simmer 20-30 minutes or until quinoa is fully cooked.
Use homemade salsa or if buying store bought, be sure to check ingredients. Experiment with different vegetables to fit your family's preference. Add leftover shredded chicken to make a one dish meal. Serve alongside chicken or fish, eat over a bed of greens, carve out a large zucchini and use as stuffing for zucchini boats.
Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
Zucchini Muffins MAKES 20 MUFFINS
INGREDIENTS
DIRECTIONS
2 cup shredded zucchini (from 2 medium zucchini) 1 cup mashed banana (from 1-2 medium/ripe bananas) 1.5 cup almond butter 1/2 cup pure maple syrup 4 eggs 2 teaspoon vanilla extract 1 cup coconut flour 2 teaspoon baking soda 1/2 teaspoon salt 1. Preheat oven to 350 degrees F. Line a muffin tin with muffin liners. 2. Squeeze shredded zucchini of excess moisture with a paper towel. In a large bowl, add zucchini, banana, nut butter, maple syrup, eggs and vanilla. Mix until smooth and well combined. 3. Next add the dry ingredients to the wet ingredients: coconut flour, baking soda and salt. Mix until combined. 4. Divide batter evenly between about 20 muffin cups. Bake for 22-27 minute or until toothpick comes out clean and the tops of the muffins are just slightly golden brown.
Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
INGREDIENTS
DIRECTIONS
TIPS
2 (15oz) can fava beans, rinsed 4 medium organic Roma tomatoes, seeds removed, diced ½ cup fresh basil, shredded 2 tsp white wine vinegar ½ cup extra virgin olive oil 2 garlic cloves, minced Sea salt and cracked black pepper to taste ½ - 1 cup organic Parmesano Reggiano cheese, grated (optional) 1. Combine fava beans with tomatoes and basil in a mediumsized bowl. 2. In a separate bowl, add the white wine vinegar, olive oil, garlic, sea salt and black pepper. Whisk ingredients together until emulsified. 3. Pour vinegar and olive oil dressing over the fava bean mixture. Toss to combine. Sprinkle the grated Parmesano Reggiano cheese over the mixture, if using. Serve at room temperature. Feel free to use fresh, canned or frozen fava beans. Cook the fava beans in a saucepan of boiling water for 3 minutes, or until the beans are tender. Drain water and allow to cool before combining with the tomatoes and basil. Fresh basil is best, but you may use 1 1/2 Tbsp dried basil leaves instead. This recipe works great as a side or it is also good served as an appetizer with whole grain crackers. Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
Balsamic Marinated Tofu INGREDIENTS 1 package extra firm tofu -drained, pressed and cut into small cubes 1/2 cup Balsamic vinegar 1 /2 cup olive oil 10 leaves basil
DIRECTIONS
3 cloves garlic, peeled and chopped 1 TBSP lemon juice 1 tsp honey ½ tsp sea salt ½ tsp pepper
1. Preheat oven to 375 degrees. 2. Remove tofu from carton and slice in half horizontally, and then vertically, so you end up with four sections. Wrap your four
sections in two dish towels and then use some sort of weight (a book, a heavy pan, even a laptop!) to press out moisture, which will allow your tofu to absorb the marinade. Let sit for a minimum of fifteen minutes. 3. Prepare the marinade. Place all ingredients besides tofu into a food processor and blend on high until well mixed and chopped. 4. Cut tofu into small cubes. Place tofu cubes in a large flat dish and cover with marinade. Cover and refrigerate for at least 30 minutes to an hour. (See Tips below.) 5. Carefully place your tofu pieces on a cookie sheet covered with parchment paper, and bake one side for 15 minutes. Then, flip it to the other side and bake for another 15.
TIPS
The longer you let your tofu marinate, the more flavorful the end result will be. If possible, marinate overnight for even more flavor. Serve warm or store in refrigerator for up to 4-5 days! Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
Crockpot Moroccan Chicken with Lentils SERVES 4-6
INGREDIENTS SPICES 1 Tbsp cumin 1 1/2 tsp paprika 1 tsp chili powder 1 tsp cinnamon 1/2 tsp ginger 1/4 tsp cloves 1/4 tsp allspice Salt and Pepper
DIRECTIONS
TIPS
6-8 organic, skinless chicken thighs 2 Tbsp coconut oil (or olive oil) 1 small sweet onion 2-3 carrots, peeled and sliced 2-3 ribs celery, sliced 2 cloves garlic, minced Drizzle of balsamic vinegar 1 can diced tomatoes 2 cups chicken broth 2 bay leaves 1 cup lentils, rinsed and picked over 1/2 cup raisins, 1. Mix first 7 ingredients and salt & pepper to taste, into a bowl. Pat the chicken thighs dry and coat each thigh with spice mixture. 2. Heat coconut oil in a large saute pan over medium heat. Add chicken and brown on both sides. Remove chicken and set in crockpot. 3. Add remaining ingredients to the crockpot. 4. Cook on low for 8-10 hours. Serve as a main dish with a side salad. You can use brown rice instead of lentils. You can also use organic skinless, boneless chicken breast cut into strips or chunks. Spice mixture can be made in bulk and stored for future use. Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
Stovetop Quinoa and Black Beans SERVES 4-6
INGREDIENTS
DIRECTIONS
TIPS
2 Tbsp olive oil 1 cup quinoa 2 cups water 1 cup salsa 1 can black beans (rinsed) 1 cup corn Salt and Pepper to taste (optional)
1. Heat olive oil in a large skillet. Brown the Quinoa. 2. Add remaining ingredients, bring to a boil, reduce heat, cover and simmer 20-30 minutes or until quinoa is fully cooked.
Use homemade salsa or if buying store bought, be sure to check ingredients. Experiment with different vegetables to fit your family's preference. Add leftover shredded chicken to make a one dish meal. Serve alongside chicken or fish, eat over a bed of greens, carve out a large zucchini and use as stuffing for zucchini boats.
Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
Zucchini Muffins MAKES 20 MUFFINS
INGREDIENTS
DIRECTIONS
2 cup shredded zucchini (from 2 medium zucchini) 1 cup mashed banana (from 1-2 medium/ripe bananas) 1.5 cup almond butter 1/2 cup pure maple syrup 4 eggs 2 teaspoon vanilla extract 1 cup coconut flour 2 teaspoon baking soda 1/2 teaspoon salt 1. Preheat oven to 350 degrees F. Line a muffin tin with muffin liners. 2. Squeeze shredded zucchini of excess moisture with a paper towel. In a large bowl, add zucchini, banana, nut butter, maple syrup, eggs and vanilla. Mix until smooth and well combined. 3. Next add the dry ingredients to the wet ingredients: coconut flour, baking soda and salt. Mix until combined. 4. Divide batter evenly between about 20 muffin cups. Bake for 22-27 minute or until toothpick comes out clean and the tops of the muffins are just slightly golden brown.
Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
