June 2017 Food Prep Recipes
Summer Succotash SERVES 6-10
INGREDIENTS 2 ears sweet corn, cooked or 2 cups cooked corn 2 cups green beans, roasted or cooked 2 cups edamame, shelled, cooked 1 small organic red bell pepper, seeds removed, diced 2-3 green onions, white ends removed, sliced thin
DIRECTIONS
2-3 tbsp fresh basil, sliced thin 2 tbsp extra virgin olive oil 1 tbsp fresh lemon juice 1/4 tsp ground thyme 1/4 tsp sea salt 1/8 tsp cracked black pepper 1 tbsp raw, unsalted sliced almonds (optional)
1. Carefully remove corn kernels by slicing along cob with a sharp knife.
2. Place corn into a large bowl. Add edamame, green beans, green onions, and basil. Mix all ingredients together; set aside. 3. In a separate small bowl, add olive oil, lemon juice, thyme, sea salt, and black pepper. Whisk together until emulsified. 4. Pour olive oil mixture over corn mixture. Use a spoon to stir all ingredients until well combined. If using, sprinkle almond slices into mixture; toss well. 5. Cover and chill for approximately 30 minutes before serving.
TIPS
Roast green beans for 10 - 15 minutes at 350 degrees. Cut this recipe in half to make for one or two people. Serve with any protein or on top of a bed of greens. Serve dressing on the side. Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
Black Bean Tofu Burgers SERVES 6-10
INGREDIENTS 1 lb extra firm tofu, drained & patted dry 2 large organic eggs 1 cup whole rolled oats 1/2 cup raw, unsalted cashew nuts 1/2 cup raw, unsalted sunflower seeds 1/2 cup sliced mushrooms 1/2 cup cooked black beans, rinsed
2 tsp Dijon mustard 2 tsp low-sodium Tamari (wheat free soy sauce) 1 tsp ground cumin 1/2 tsp ground cayenne red pepper 1/4 tsp sea salt 2 tbsp olive oil
DIRECTIONS 1. Place all ingredients except for olive oil in a food processor and blend well. 2. Pour olive oil into a large frying pan over medium-high heat. When hot, remove mixture with clean, bare hands from food processor and shape into a patty. Drop into pan and repeat until pan is full. 4. Lower heat to medium and cook, turning once, until well browned on both sides and firm to touch (approximately 10-12 minutes total). 5. Repeat until mixture is gone.
TIPS
Serve burgers between toasted slices of Ezekiel style bread (sprouted whole grains) with sliced organic tomato, organic spinach leaves or organic romaine lettuce and an additional thin layer of Dijon mustard. Also great to eat alone as a snack or on top of a bed of greens . Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
Roasted Sweet Corn SERVES 6-8
INGREDIENTS
DIRECTIONS
TIPS
8 ears corn, cleaned coconut oil sea salt, to taste ground black pepper, to taste
1. Preheat oven to 400°F. Line a baking sheet with aluminum foil. 2. Place corn on baking sheet. 3. Spread coconut oil on the whole ear of corn. Sprinkle with salt and pepper. 4. Bake for 30-45 minutes, or until starting to brown. Turn corn occasionally. Sprinkle with more pepper as desired. 5. Serve and enjoy!
Roast as many ears of corn as you desire. Use the corn from this recipes in the Summer Succotash and Crockpot Chicken and Corn Fajitas. Use organic unsalted butter or olive oil instead of coconut oil.
Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
Crockpot Chicken and Corn Fajitas SERVES 4-6
INGREDIENTS
DIRECTIONS
TIPS
4 chicken breasts, organic 2 cups corn, frozen or cooked 3 bell peppers, raw or roasted 1 onion, raw or roasted 1 package taco mix or 4 Tbsp Healthy Edge Taco Seasoning ½ cup chicken stock cilantro, as garnish
1. Place all ingredients into crockpot. 2. Cook on low for 4-6 hours, until chicken is cooked thoroughly. 3. Serve over a bed of greens or in corn tortillas with your favorite toppings. Garnish with cilantro.
Use corn from the Roasted Sweet Corn recipe. You can add the corn to the crockpot in the last 30 minutes. Add any other vegetables including zucchini, mushrooms, spinach and/or kale. Add any greens to the crockpot within the last 30 minutes. You do not have to roast the bell peppers or onions. You can simply slice and add raw. Serve with Summer Mexican Rice recipe. Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
Summer Mexican Rice MAKES OVER 4 CUPS
INGREDIENTS
DIRECTIONS
TIPS
2 cups uncooked brown rice 1 packet taco seasoning or 4 Tbsp Healthy Edge Taco Seasoning 4 cups chicken stock cilantro, as garnish
1. In an uncovered saucepan, add rice, chicken stock and taco seasoning. 2. Bring to a boil. 3. Reduce heat to low, cover saucepan and cook for 45 minutes or as directed on the box or bag. 4. After 45 minutes, remove from heat and allow to sit, covered, for 10 minutes. 5. Garnish with cilantro as desired.
Use this recipe with the Crockpot Chiken and Corn Fajitas. You can substitute quinoa for the brown rice. Follow directions for cooking time and instructions. You can use water instead of chicken stock or substitute 2 cups of water for 2 cups of chicken stock.
Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
Cucumber, Avocado and Tuna Salad SERVES 5-6
INGREDIENTS
DIRECTIONS
TIPS
1 cucumber, diced 1 avocado, diced 1 can of tuna ½ red onion, chopped or sliced ½ lemon 1 tsp sea salt 2 tbsp olive oil blacked pepper to taste ½ cup fresh cilantro, chopped
1. Combine all ingredients in a bowl.
Serve over a bed of greens. If vegan or vegetarian, omit tuna. Instead of tuna, use cooked chicken cut into chunks. Add or serve over brown rice or quinoa.
Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
Arugula and White Bean Salad SERVES 6-8
INGREDIENTS
DIRECTIONS
TIPS
4 cups white beans (cannellini), cooked 1 bunch organic arugula, chopped 15 cherry tomatoes, cut in half 1 cucumber, chopped 2 tbsp fresh oregano, chopped (substitute 1 tbsp dried) 1/2 cup extra virgin olive oil 4 garlic cloves, minced 4 tbsp Balsamic vinegar 2 tbsp honey 1/8 tsp sea salt (to taste) 1/8 tsp ground black pepper (to taste) 1. Place white beans, arugula and oregano in a large bowl and mix together. 2. In a separate bowl, combine olive oil, garlic, Balsamic vinegar, honey, sea salt, and pepper. Whisk together to form the dressing. 3. Pour dressing over white bean mixture and toss thoroughly. Choose canned white beans (low sodium) in either cannellini or Great Northern variety. Serve over a bed of greens or as a side dish with any protein. Also great as a snack by itself. Cook with eggs for a new spin on breakfast. Add quinoa or brown rice. Add cooked chicken or ground beef. Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
INGREDIENTS 2 ears sweet corn, cooked or 2 cups cooked corn 2 cups green beans, roasted or cooked 2 cups edamame, shelled, cooked 1 small organic red bell pepper, seeds removed, diced 2-3 green onions, white ends removed, sliced thin
DIRECTIONS
2-3 tbsp fresh basil, sliced thin 2 tbsp extra virgin olive oil 1 tbsp fresh lemon juice 1/4 tsp ground thyme 1/4 tsp sea salt 1/8 tsp cracked black pepper 1 tbsp raw, unsalted sliced almonds (optional)
1. Carefully remove corn kernels by slicing along cob with a sharp knife.
2. Place corn into a large bowl. Add edamame, green beans, green onions, and basil. Mix all ingredients together; set aside. 3. In a separate small bowl, add olive oil, lemon juice, thyme, sea salt, and black pepper. Whisk together until emulsified. 4. Pour olive oil mixture over corn mixture. Use a spoon to stir all ingredients until well combined. If using, sprinkle almond slices into mixture; toss well. 5. Cover and chill for approximately 30 minutes before serving.
TIPS
Roast green beans for 10 - 15 minutes at 350 degrees. Cut this recipe in half to make for one or two people. Serve with any protein or on top of a bed of greens. Serve dressing on the side. Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
Black Bean Tofu Burgers SERVES 6-10
INGREDIENTS 1 lb extra firm tofu, drained & patted dry 2 large organic eggs 1 cup whole rolled oats 1/2 cup raw, unsalted cashew nuts 1/2 cup raw, unsalted sunflower seeds 1/2 cup sliced mushrooms 1/2 cup cooked black beans, rinsed
2 tsp Dijon mustard 2 tsp low-sodium Tamari (wheat free soy sauce) 1 tsp ground cumin 1/2 tsp ground cayenne red pepper 1/4 tsp sea salt 2 tbsp olive oil
DIRECTIONS 1. Place all ingredients except for olive oil in a food processor and blend well. 2. Pour olive oil into a large frying pan over medium-high heat. When hot, remove mixture with clean, bare hands from food processor and shape into a patty. Drop into pan and repeat until pan is full. 4. Lower heat to medium and cook, turning once, until well browned on both sides and firm to touch (approximately 10-12 minutes total). 5. Repeat until mixture is gone.
TIPS
Serve burgers between toasted slices of Ezekiel style bread (sprouted whole grains) with sliced organic tomato, organic spinach leaves or organic romaine lettuce and an additional thin layer of Dijon mustard. Also great to eat alone as a snack or on top of a bed of greens . Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
Roasted Sweet Corn SERVES 6-8
INGREDIENTS
DIRECTIONS
TIPS
8 ears corn, cleaned coconut oil sea salt, to taste ground black pepper, to taste
1. Preheat oven to 400°F. Line a baking sheet with aluminum foil. 2. Place corn on baking sheet. 3. Spread coconut oil on the whole ear of corn. Sprinkle with salt and pepper. 4. Bake for 30-45 minutes, or until starting to brown. Turn corn occasionally. Sprinkle with more pepper as desired. 5. Serve and enjoy!
Roast as many ears of corn as you desire. Use the corn from this recipes in the Summer Succotash and Crockpot Chicken and Corn Fajitas. Use organic unsalted butter or olive oil instead of coconut oil.
Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
Crockpot Chicken and Corn Fajitas SERVES 4-6
INGREDIENTS
DIRECTIONS
TIPS
4 chicken breasts, organic 2 cups corn, frozen or cooked 3 bell peppers, raw or roasted 1 onion, raw or roasted 1 package taco mix or 4 Tbsp Healthy Edge Taco Seasoning ½ cup chicken stock cilantro, as garnish
1. Place all ingredients into crockpot. 2. Cook on low for 4-6 hours, until chicken is cooked thoroughly. 3. Serve over a bed of greens or in corn tortillas with your favorite toppings. Garnish with cilantro.
Use corn from the Roasted Sweet Corn recipe. You can add the corn to the crockpot in the last 30 minutes. Add any other vegetables including zucchini, mushrooms, spinach and/or kale. Add any greens to the crockpot within the last 30 minutes. You do not have to roast the bell peppers or onions. You can simply slice and add raw. Serve with Summer Mexican Rice recipe. Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
Summer Mexican Rice MAKES OVER 4 CUPS
INGREDIENTS
DIRECTIONS
TIPS
2 cups uncooked brown rice 1 packet taco seasoning or 4 Tbsp Healthy Edge Taco Seasoning 4 cups chicken stock cilantro, as garnish
1. In an uncovered saucepan, add rice, chicken stock and taco seasoning. 2. Bring to a boil. 3. Reduce heat to low, cover saucepan and cook for 45 minutes or as directed on the box or bag. 4. After 45 minutes, remove from heat and allow to sit, covered, for 10 minutes. 5. Garnish with cilantro as desired.
Use this recipe with the Crockpot Chiken and Corn Fajitas. You can substitute quinoa for the brown rice. Follow directions for cooking time and instructions. You can use water instead of chicken stock or substitute 2 cups of water for 2 cups of chicken stock.
Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
Cucumber, Avocado and Tuna Salad SERVES 5-6
INGREDIENTS
DIRECTIONS
TIPS
1 cucumber, diced 1 avocado, diced 1 can of tuna ½ red onion, chopped or sliced ½ lemon 1 tsp sea salt 2 tbsp olive oil blacked pepper to taste ½ cup fresh cilantro, chopped
1. Combine all ingredients in a bowl.
Serve over a bed of greens. If vegan or vegetarian, omit tuna. Instead of tuna, use cooked chicken cut into chunks. Add or serve over brown rice or quinoa.
Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
Arugula and White Bean Salad SERVES 6-8
INGREDIENTS
DIRECTIONS
TIPS
4 cups white beans (cannellini), cooked 1 bunch organic arugula, chopped 15 cherry tomatoes, cut in half 1 cucumber, chopped 2 tbsp fresh oregano, chopped (substitute 1 tbsp dried) 1/2 cup extra virgin olive oil 4 garlic cloves, minced 4 tbsp Balsamic vinegar 2 tbsp honey 1/8 tsp sea salt (to taste) 1/8 tsp ground black pepper (to taste) 1. Place white beans, arugula and oregano in a large bowl and mix together. 2. In a separate bowl, combine olive oil, garlic, Balsamic vinegar, honey, sea salt, and pepper. Whisk together to form the dressing. 3. Pour dressing over white bean mixture and toss thoroughly. Choose canned white beans (low sodium) in either cannellini or Great Northern variety. Serve over a bed of greens or as a side dish with any protein. Also great as a snack by itself. Cook with eggs for a new spin on breakfast. Add quinoa or brown rice. Add cooked chicken or ground beef. Copyright (c) 2017 The Healthy Edge, LLC All Rights Reserved
