October 2017 Food Prep Recipes
No Bake Breakfast Cookies MAKES 12
INGREDIENTS
DIRECTIONS
TIPS
1 cup rolled oats ½ cup mashed banana ½ cup applesauce 4 tbsp milk of choice 1/2 tsp pure vanilla extract 1/8 tsp salt 2 tbsp cocoa powder 1 Tbsp whole grain flour (Garbanzo bean or coconut flour) 3 Tbsp nut butter 1 Tbsp chia seeds 1 Tbsp shredded coconut (optional) 1. Mix all ingredients together in a bowl. 2. On a cookie sheet lined with parchment paper, use a spoon to scoop mixture onto parchment paper. 3. Press ball into a flat, cookie shape. Put in refrigerator overnight. Use this as a healthy snack option throughout the day. A serving is 2 cookies. This is also a great alternative to oatmeal in the morning. To make the cookie thicker, you can add more oats or flour. Choose to add in extra ingredients to your likening including cinnamon, carob nibs, ground flax seed, nuts, etc.
Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
Butternut Squash Soup SERVES 6
INGREDIENTS
DIRECTIONS
TIPS
1 tbsp olive oil 1 large butternut squash (approx 2 lbs) 1/2 tsp sea salt 3-4 shallots, peeled and quartered 1 (1/2 inch) piece fresh peeled ginger, thinly sliced 3 cups low-sodium chicken broth or stock Cracked black pepper (as needed) 1. Preheat oven to 375 degrees. 2. Peel butternut squash and cut into cubes. 3. Toss squash, ginger, shallots, sea salt and olive oil in a large bowl. 4. Add all ingredients to 1-2 roasting pan (leaving space in between pieces) and bake for 1 hour or until tender. 5. After baking, put squash, ginger and shallots in a blender and add chicken stock. Blend until smooth. Ladle soup into soup bowl and add a dollop of organic Greek style yogurt and sprinkle with chopped chives. You may need to remove the centerpiece of the blender lid to allow steam to escape before blending. Hold a clean towel over the opening in the lid to avoid splatters. You can allow squash, ginger and shallots to cool for 10-15 minutes before blending. Adjust the amount of chicken stock to create the consistency you prefer. Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
Quinoa Salad SERVES 6-8
INGREDIENTS 4 tbsp extra virgin olive oil 3 tsp ground cumin 6 tbsp fresh lemon juice 2 tsp sea salt 3 cups cooked quinoa 1 cup cooked peas
DIRECTIONS
TIPS
1 cup cooked black beans 6 green onions, chopped fine 1 large organic yellow or green bell pepper, stemmed and diced 1 large organic red bell pepper, stemmed and diced 1 1/2 cup fresh parsley, coarsely chopped 3-5 oz organic feta cheese, crumbled (optional and as desired)
1. I n a large bowl, add quinoa, peas and black beans. 2. Cut off about 3 inches from green tops of onions. Chop finely. Put into bowl along with bell peppers, parsley and feta cheese. Mix all ingredients together. 3. In a separate bowl, combine olive oil, cumin, salt and lemon juice. Whisk ingredients together thoroughly before pouring over salad mixture. Mix ingredients one last time before serving. Quinoa is a gluten-free grain that is high in protein, fiber and many vitamins and minerals. To cook the perfect quinoa, add 2 parts water to 1 part quinoa and bring to a boil. Cover and reduce to low for 12 minutes. Remove from heat and keep covered for an additional 10 minutes. Cover and refrigerate the mixture for at least one hour before serving to enhance the flavors of this dish. Feel free to substitute black beans or peas with cooked corn or any other ingredient you desire. Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
Chipotle Salmon Cakes SERVES 4-6
INGREDIENTS
DIRECTIONS
TIPS
Two 6 oz cans of wild caught salmon 3 organic egg whites 1 cup whole rolled oats 1/4 cup chopped fresh cilantro 1 tsp ancho chili powder ½ fresh squeezed lime 1/3 cup diced green onions 1 tsp of fresh ground pepper 1/4 tsp sea salt
1. Lightly coat inside of large heavy bottom skillet with olive oil. Heat skillet to medium temperature. 2. Add all ingredients in large bowl. Mix well to ensure all ingredients are combined well (best to use clean, washed hands). 3. Prepare mixture into 5-8 small to medium patties. 4. Add patties to skillet and cook each side for approx 7-8 minutes or until lightly browned on both sides.
Consider using canned red salmon (sockeye salmon) over pink salmon. You may also use cooked fresh wild caught salmon fillet (1 lb salmon fillet). For a smoother patty, add rolled oats to a food processor and pulse until oats are finely chopped.
Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
Squash and Black Bean Chili Con Carne SERVES 6
INGREDIENTS 2 onions, chopped 1 tbsp olive oil 3 tsp chipotle chili powder 2 tsp dried oregano leaves 4 cloves garlic, minced 1 tsp ground cumin
1 tsp ground cinnamon 1 tsp sea salt 1 lb organic lean ground beef or lean ground turkey 1 can (28oz) low-sodium diced tomatoes, with the juice 1 can (15oz) low-sodium black beans, drained & rinsed 4 cups cubed (1 inch) peeled butternut squash 2 organic green bell peppers, diced 1 can chopped mild green chiles 1 finely chopped chipotle pepper (optional)
1. Lightly coat inside of crockpot with olive oil. DIRECTIONS 2. Add all ingredients with the exception of chiles and green bell peppers to crockpot and stir well. 3. Cover and cook on low for 8 hours or on high setting for 4 hours, until mixture is hot and bubbly and squash is tender. 4. 20 minutes prior to completion add chiles, green bell peppers and chipotle pepper, if using. Stir well. 5. Continue to cook on High for 20 minutes, until heated throughout and peppers are tender. Serve and enjoy!
TIPS
To save preparation time, purchase store bought pre-chopped onions and already minced garlic. This dish can be prepared before it is cooked. Add ingredients to crockpot insert, cover and refrigerate overnight or for up to 2 days. Add a delicious side salad and top with sliced avocados for a complete and healthy meal! Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
Roasted Broccoli and Mushrooms SERVES 4-6
INGREDIENTS
DIRECTIONS
TIPS
1 head of broccoli (1-2 lbs) 1 package of whole white or crimini mushrooms (approximately 20 - 25)
1. Preheat oven to 425 degrees. 2. Cut broccoli into medium sized pieces and cut mushrooms in half. 3. Put in bowl and toss with olive oil. 4. Place on 1-2 cookie sheets with adequate spacing between pieces. 5. Cook for 15 minutes or until roasted to your preference.
The key to roasting vegetables is allowing space in between the individual pieces. Adjust cooking time to fit how tender you like your broccoli to be. Use these vegetables as a salad topper, add to eggs, serve with any meal or eat as a stand alone snack.
Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
INGREDIENTS
DIRECTIONS
TIPS
1 cup rolled oats ½ cup mashed banana ½ cup applesauce 4 tbsp milk of choice 1/2 tsp pure vanilla extract 1/8 tsp salt 2 tbsp cocoa powder 1 Tbsp whole grain flour (Garbanzo bean or coconut flour) 3 Tbsp nut butter 1 Tbsp chia seeds 1 Tbsp shredded coconut (optional) 1. Mix all ingredients together in a bowl. 2. On a cookie sheet lined with parchment paper, use a spoon to scoop mixture onto parchment paper. 3. Press ball into a flat, cookie shape. Put in refrigerator overnight. Use this as a healthy snack option throughout the day. A serving is 2 cookies. This is also a great alternative to oatmeal in the morning. To make the cookie thicker, you can add more oats or flour. Choose to add in extra ingredients to your likening including cinnamon, carob nibs, ground flax seed, nuts, etc.
Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
Butternut Squash Soup SERVES 6
INGREDIENTS
DIRECTIONS
TIPS
1 tbsp olive oil 1 large butternut squash (approx 2 lbs) 1/2 tsp sea salt 3-4 shallots, peeled and quartered 1 (1/2 inch) piece fresh peeled ginger, thinly sliced 3 cups low-sodium chicken broth or stock Cracked black pepper (as needed) 1. Preheat oven to 375 degrees. 2. Peel butternut squash and cut into cubes. 3. Toss squash, ginger, shallots, sea salt and olive oil in a large bowl. 4. Add all ingredients to 1-2 roasting pan (leaving space in between pieces) and bake for 1 hour or until tender. 5. After baking, put squash, ginger and shallots in a blender and add chicken stock. Blend until smooth. Ladle soup into soup bowl and add a dollop of organic Greek style yogurt and sprinkle with chopped chives. You may need to remove the centerpiece of the blender lid to allow steam to escape before blending. Hold a clean towel over the opening in the lid to avoid splatters. You can allow squash, ginger and shallots to cool for 10-15 minutes before blending. Adjust the amount of chicken stock to create the consistency you prefer. Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
Quinoa Salad SERVES 6-8
INGREDIENTS 4 tbsp extra virgin olive oil 3 tsp ground cumin 6 tbsp fresh lemon juice 2 tsp sea salt 3 cups cooked quinoa 1 cup cooked peas
DIRECTIONS
TIPS
1 cup cooked black beans 6 green onions, chopped fine 1 large organic yellow or green bell pepper, stemmed and diced 1 large organic red bell pepper, stemmed and diced 1 1/2 cup fresh parsley, coarsely chopped 3-5 oz organic feta cheese, crumbled (optional and as desired)
1. I n a large bowl, add quinoa, peas and black beans. 2. Cut off about 3 inches from green tops of onions. Chop finely. Put into bowl along with bell peppers, parsley and feta cheese. Mix all ingredients together. 3. In a separate bowl, combine olive oil, cumin, salt and lemon juice. Whisk ingredients together thoroughly before pouring over salad mixture. Mix ingredients one last time before serving. Quinoa is a gluten-free grain that is high in protein, fiber and many vitamins and minerals. To cook the perfect quinoa, add 2 parts water to 1 part quinoa and bring to a boil. Cover and reduce to low for 12 minutes. Remove from heat and keep covered for an additional 10 minutes. Cover and refrigerate the mixture for at least one hour before serving to enhance the flavors of this dish. Feel free to substitute black beans or peas with cooked corn or any other ingredient you desire. Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
Chipotle Salmon Cakes SERVES 4-6
INGREDIENTS
DIRECTIONS
TIPS
Two 6 oz cans of wild caught salmon 3 organic egg whites 1 cup whole rolled oats 1/4 cup chopped fresh cilantro 1 tsp ancho chili powder ½ fresh squeezed lime 1/3 cup diced green onions 1 tsp of fresh ground pepper 1/4 tsp sea salt
1. Lightly coat inside of large heavy bottom skillet with olive oil. Heat skillet to medium temperature. 2. Add all ingredients in large bowl. Mix well to ensure all ingredients are combined well (best to use clean, washed hands). 3. Prepare mixture into 5-8 small to medium patties. 4. Add patties to skillet and cook each side for approx 7-8 minutes or until lightly browned on both sides.
Consider using canned red salmon (sockeye salmon) over pink salmon. You may also use cooked fresh wild caught salmon fillet (1 lb salmon fillet). For a smoother patty, add rolled oats to a food processor and pulse until oats are finely chopped.
Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
Squash and Black Bean Chili Con Carne SERVES 6
INGREDIENTS 2 onions, chopped 1 tbsp olive oil 3 tsp chipotle chili powder 2 tsp dried oregano leaves 4 cloves garlic, minced 1 tsp ground cumin
1 tsp ground cinnamon 1 tsp sea salt 1 lb organic lean ground beef or lean ground turkey 1 can (28oz) low-sodium diced tomatoes, with the juice 1 can (15oz) low-sodium black beans, drained & rinsed 4 cups cubed (1 inch) peeled butternut squash 2 organic green bell peppers, diced 1 can chopped mild green chiles 1 finely chopped chipotle pepper (optional)
1. Lightly coat inside of crockpot with olive oil. DIRECTIONS 2. Add all ingredients with the exception of chiles and green bell peppers to crockpot and stir well. 3. Cover and cook on low for 8 hours or on high setting for 4 hours, until mixture is hot and bubbly and squash is tender. 4. 20 minutes prior to completion add chiles, green bell peppers and chipotle pepper, if using. Stir well. 5. Continue to cook on High for 20 minutes, until heated throughout and peppers are tender. Serve and enjoy!
TIPS
To save preparation time, purchase store bought pre-chopped onions and already minced garlic. This dish can be prepared before it is cooked. Add ingredients to crockpot insert, cover and refrigerate overnight or for up to 2 days. Add a delicious side salad and top with sliced avocados for a complete and healthy meal! Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
Roasted Broccoli and Mushrooms SERVES 4-6
INGREDIENTS
DIRECTIONS
TIPS
1 head of broccoli (1-2 lbs) 1 package of whole white or crimini mushrooms (approximately 20 - 25)
1. Preheat oven to 425 degrees. 2. Cut broccoli into medium sized pieces and cut mushrooms in half. 3. Put in bowl and toss with olive oil. 4. Place on 1-2 cookie sheets with adequate spacing between pieces. 5. Cook for 15 minutes or until roasted to your preference.
The key to roasting vegetables is allowing space in between the individual pieces. Adjust cooking time to fit how tender you like your broccoli to be. Use these vegetables as a salad topper, add to eggs, serve with any meal or eat as a stand alone snack.
Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
