Healthy Recipes-Week 2 of 28 Day Program

28 days with veggies

Week 2 Recipes:  Feel free to substitute any items with a different protein.  I’m the queen of ingredient substitutions so let me know if you need help.  

Crockpot Turkey White Bean and Kale Soup

Ingredients

  • 1 small onion, diced
  • 1 pound carrots, peeled and cut into bite-sized pieces
  • 1/2 bunch of kale, washed and sliced
  • 1 can cannellini beans (white kidney beans), washed and drained

2 tablespoons of Italian seasonings

  • 1 pound ground turkey (can substitute with crumbled tempeh)
  • 8 cups chicken or veggie broth

Directions: Combine all ingredients in crockpot and cook on “low” setting for 8 hours, or until carrots are soft.

To Freeze: Combine all ingredients (except chicken broth) in a gallon-sized plastic freezer bag.  (I always use these freezer bags. <affilliate link>)  Add the ground turkey to the bag last so it’s the first ingredient poured into your crockpot.  Remove as much air from the bag as possible, seal, and lay flat in your freezer.

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Grilled Lemon Herb Mediterranean Chicken Salad

Full of Mediterranean flavors with a dressing that doubles as a marinade!

Serves: 4

INGREDIENTS

Marinade/Dressing:

  • 2 tablespoons olive oil
  • juice of 1 lemon (1/4 cup fresh squeezed lemon juice)
  • 2 tablespoons water
  • 2 tablespoons red wine vinegar
  • 2 tablespoons fresh chopped parsley
  • 2 teaspoons dried basil
  • 2 teaspoons garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon salt
  • cracked pepper, to taste
  • (1 pound | 500 g) 4 skinless, boneless chicken thigh fillets (or chicken breasts)

Salad:

  • 4 cups Romaine (or Cos) lettuce leaves, washed and dried
  • 1 large cucumber, diced
  • 2 Roma tomatoes, diced
  • 1 red onion, sliced
  • 1 avocado, sliced
  • ⅓ cup pitted Kalamata olives (or black olives), sliced (optional)

Lemon wedges, to serve

INSTRUCTIONS

  • Whisk together all of the marinade/dressing ingredients in a large jug. Pour out half of the marinade into a large, shallow dish. Refrigerate the remaining marinade to use as the dressing later.
  • Add the chicken to the marinade in the bowl; marinade chicken for 15-30 minutes (or up to two hours in the refrigerator if time allows). While waiting for the chicken, prepare all of the salad ingredients and mix in a large salad bowl.
  • Once chicken is ready, heat 1 tablespoon of oil in a grill pan or a grill plate over medium-high heat. Grill chicken on both sides until browned and completely cooked through.
  • Allow chicken to rest for 5 minutes; slice and arrange over salad. Drizzle salad with the remaining UNTOUCHED dressing. Serve with lemon wedges.

NOTES: Add ½ cup crumbled feta to give the salad an even better flavor! Source: Cafedelites.com

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Baked Parmesan Zucchini Sticks

INGREDIENTS:

  • 4 zucchini, quartered lengthwise
  • 1/2 cup freshly grated Parmesan
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon garlic powder
  • Kosher salt and freshly ground black pepper, to taste
  • 2 tablespoons olive oil

2 tablespoon chopped fresh parsley leaves

DIRECTIONS:

  • Preheat oven to 350 degrees F. Coat a cooling rack with nonstick spray and place on a baking sheet; set aside.
  • In a small bowl, combine Parmesan, thyme, oregano, basil, garlic powder, salt and pepper, to taste.
  • Place zucchini onto prepared baking sheet. Drizzle with olive oil and sprinkle with Parmesan mixture. Place into oven and bake until tender, about 15 minutes. Then broil for 2-3 minutes, or until crisp and golden brown.

Serve immediately, garnished with parsley, if desired.  Source: Damndelicious.net

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Salads and Hummus Recipes

Arugula with Parmesan

Recipe from Ina Garten’s Barefoot Contessa Family Style Cookbook. Serves 6

This is a very easy salad to assemble as a first course.  The arugula is peppery, the vinaigrette is lemony, and the Parmesan spicy.  Because there are so few ingredients, be sure to use the highest quality ingredients.  Prepare the ingredients in advance and just toss them together before dinner.  Serve with a wedge of lemon if you like.

½ pound fresh arugula (3 large bunches)

LEMON VINAIGRETTE

¼ cup freshly squeezed lemon juice (2 lemons)

½ cup good olive oil (or ¼ cup olive oil plus ¼ cup OptOmega Oil)

½ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

¼ pound chunk very good Parmesan cheese

If the arugula has roots attached, cut them off.  Fill the sink with cold water and toss the arugula for a few minutes to clean.  Spin-dry the leaves and place them in a large bowl.

In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.  Pour enough dressing on the arugula to moisten.  Toss well and place the salad on individual plates.

With a very sharp knife or a vegetable peeler, shave the Parmesan into large shards and arrange them on the arugula.

Marinated Zucchini with Mint

  • 3 zucchini, thinly sliced lengthwise
  • 2 tablespoons plus 2 more tablespoons extra-virgin olive oil
  • Coarse salt and ground pepper
  • 1 minced garlic clove
  • 1 tablespoon white-wine vinegar

2 tablespoons fresh mint leaves, torn

STEP 1: Preheat oven to 475 degrees. On two large rimmed baking sheets, toss zucchini with 2 tablespoons extra-virgin olive oil; season with coarse salt and ground pepper. Roast until zucchini are tender and undersides are browned, 10 to 15 minutes.

STEP 2: On a serving plate, sprinkle zucchini with minced garlic and drizzle with 2 tablespoons oil and white-wine vinegar. Let stand 1 hour (or refrigerate, up to overnight; bring to room temperature before serving). To serve, sprinkle with torn mint leaves.

Artichoke, Tuna, and Mushroom Salad With Thyme Vinaigrette

INGREDIENTS

For dressing

1 teaspoon Dijon mustard

1/2 clove of roasted garlic, minced

1 tablespoon white wine vinegar

2 dashes hot pepper sauce, such as Tabasco

1 pinch sugar

1/4 teaspoon salt

1/2 teaspoon fresh thyme

Pepper, to taste

2 tablespoons olive oil

For salad

3 ounces baby spinach or baby spinach/lettuce mix

7 ounces artichoke hearts, drained and quartered

3 ounces brown or white mushrooms, ends trimmed and thinly sliced

5 medium sun-dried tomatoes, drained of oil and cut into strips

3 ounces chunk white or albacore tuna in water, drained

1/2 cup nicoise olives

1/2 carrot

DIRECTIONS

Makes 2 entree-size salads.

  • Make the dressing: In a small bowl, combine first 8 ingredients and mix well with a whisk. Gradually add olive oil, whisking until emulsified.
  • In a large salad bowl, combine spinach, artichoke hearts, mushroom slices, sun-dried tomatoes, tuna, and olives. Using a cheese grater, shred the carrot on top.

Add dressing and toss to combine.  Source: Fitsugar.com

Basil Hummus

1 c. fresh basil

  • 3 cloves garlic, minced
  • 1-2 red chilis, minced
  • 1/4 c. pistachios, soaked in water
  • 2 c. chickpeas, boiled and drained
  • 2 Tbsp. olive oil
  • 1/2 c. water
  • 3 Tbsp. lemon juice
  • 2 Tbsp. Fibergy Plus (USANA fiber powder)
  • salt to taste
  1. Place the basil leaves, garlic and chilis in a food processor and pulse until finely chopped.
  2. Add in the pistachios (drained), chickpeas, olive oil, water, lemon juice, Fibergy Plus and salt. Pulse until smooth.
  3. Place in a bowl and drizzle with a little olive oil and sprinkle with chopped pistachios. Serve with fresh vegetables, pita wedges or crackers. This is also great as a sandwich spread!

Black Bean Hummus

  • 1 can black beans, drained (15 oz)
  • 1/4 cup tahini
  • 1 tablespoon garlic, minced
  • 1 tablespoon olive oil
  • 1/4 tablespoon lime juice
  • 1/2 teaspoon cumin

Hummus with Tahini

  • 1 16 oz can of chickpeas or garbanzo beans
  • 1/4 cup liquid from can of chickpeas
  • 3-5 tablespoons lemon juice (depending on taste)
  • 1 1/2 tablespoons tahini
  • 2 cloves garlic, crushed
  • 1/2 teaspoon salt
  • 2 tablespoons olive oil

Kamata Olive Hummus

  • 1 can garbanzo beans/chickpeas (15 oz) drained
  • 1/2 cup kalamata olives
  • 1/3 cup tahini
  • 2 tablespoons olive oil
  • 3 tablespoons lemon juice
  • 1/2 teaspoon red pepper flakes
  • 1/4 teaspoon cumin

Preparation:

Drain chickpeas and set aside liquid from can. Combine remaining ingredients in blender or food processor. Add 1/4 cup of liquid from chickpeas. Blend for 3-5 minutes on low until thoroughly mixed and smooth.

Place in serving bowl, and create a shallow well in the center of the hummus.

Add a small amount (1-2 tablespoons) of olive oil in the well. Garnish with parsley (optional).  Source: http://mideastfood.about.com/od/middleeasternfood101/a/hummus101.htm