C.H.E.F. Recipes (Cheap Healthy Easy Fast)

Cleansing Healthy One Bowl

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I’m a big fan of getting all the nutrients from a meal in one dish; I like one dish casseroles, soup and stew and absolutely a “Buddha” bowl of health!

Since the holidays have come and gone there’s no better time to either start a healthy body, healthy diet regimen. All it takes is making the right choices, portion control and a little bit of exercise every day. Today I’m going to share a simple strategy for making a Healthy One Bowl for lunch or dinner. Don’t be fooled, this might not seem filling and satisfying but I promise you it is!

Pick a base layer:

Brown rice, quinoa, rice noodles, barley, bulgur

Pick a protein:

Beans (rinsed well and drained or fried that has been soaked overnight and simmered until soft), tofu, lean chicken or fish, or omit this option depending on what you feel like or have on hand that day

Pick your veggies: (and fruit if you wish)

Steamed, sautéed or raw – sweet potato (baked), squash, kale, spinach, pea sprouts, beets, carrots, celery, asparagus, broccoli, cauliflower, peas, bean sprouts, other sprouts, any greens you enjoy… Fruit choices, sliced or chopped apple, pear, pineapple, mango, kiwi, orange/Clementine

Choose your toppings:

Hard/soft boiled eggs-chopped, chickpeas, avocado, berries, nuts, seeds

Add a sauce, olive oil salt and pepper work well, *tahini paste blended well with olive oil, lemon juice and nutritional yeast makes a great drizzle for any “One Bowl”.

*thin it with water if needed until it’s thin and syrupy enough to drizzle.

Leftovers from dinner, or make extra for a few lunches following, make great addition to a Healthy One Bowl. The only rules to a healthy one bowl are choose low-fat/fat-free, whole, natural foods. Make meal time easy for yourself and remember that mealtime is merely a time to fuel your body.

C.H.E.F. Recipes (Cheap Healthy Easy Fast)

Detoxifying Baked-Stuffed Winter Squash

cropped-htc-10-10-12-082.jpgEating lean and clean after big celebrations such as winter holidays and summertime barbeques can be beneficial to keeping yourself in good health. Here is a wintertime squash recipe that can help your body get rid of toxins and sluggish cells.

Choose Acorn, pumpkin, butternut or buttercup squash

1 cup Brussels sprouts cleaned and cut into quarters (use frozen if fresh aren’t available)

1 cup mushrooms (optional) sliced

1 small red onion

1 large clove garlic –chopped

Olive oil

Seeds – sesame, sunflower, poppy, ground flax, pumpkin

1 small apple – diced small

Salt & pepper to taste

Cut squash in half, oil cut side, sprinkle with salt and lay cut side down on baking sheet. Bake at 375° for 45 -60 minutes until knife goes in easily. Remove from oven.

While squash is baking, sauté Brussels sprouts, mushrooms, onion & garlic for about 20 minutes.

Place each squash half on dinner plate and spoon sautéed mixture into each half – sprinkle with seeds and apple. Season with salt & pepper and serve.

*Optional: sprinkle with nutritional yeast for a cheesy flavor.

C.H.E.F. Recipes (Cheap Healthy Easy Fast)

Root Vegetable Stew

20151028_1934322-3 carrots
4-5 yellow beets (red will ‘stain’ the whole meal
2-3 yams/sweet potatoes
1-2 white potato
1 small celery root (celeriac)
1 large onion sliced thickly
2-4 large garlic cloves

1” piece of ginger peeled and sliced
handful green beans, peas and or corn if desired.
Any other root vegetable you have on hand.
6-8 cups of water or broth.
2 Tablespoons mixed herb spices such as Italian or other savory mixes. It depends on how you want it to taste each particular time you make it. Freedom to cook!

Cut all veggies into bite sized chunks, but not too small as they will cook down a bit. Add them all except the yams and beans, corn & peas to a large stockpot and simmer for about 40 minutes. Add the yams and rest of ingredients and simmer about 10 minutes more until yams are soft.

Serve over brown rice, quinoa, farro, other whole grain or alone as it is.
I served it over baked spaghetti squash – it was deliciously healthy!

*You can add black beans, Cannellini or kidney beans for added protein, fiber, vitamins and substance.

Enjoy!

C.H.E.F. Recipes (Cheap Healthy Easy Fast)

Butternut Squash Lasagna

1 lg. Butternut squash

Butternot lasagna
I no longer use foil pans and avoid sheet foil when possible see here

Salt
Cinnamon
Nutmeg
Ground ginger
Ground sage
2 Tbsp. Butter
Cut Squash in half lengthwise, scoop out seeds and lay cut side down on an oiled cookie sheet (you can line the pan with foil for easier cleanup) Bake at 350° for 1 hour or until squash is soft. When cool enough, scoop flesh into a bowl and season with salt, cinnamon, nutmeg, ginger and butter, mix well. Set aside.

4 cups ricotta cheese
2 eggs
Mix in another bowl, beating until fluffy

1 pkg. Barilla no-cook lasagna noodles or lasagna noodles of choice
4 cups shredded mozzarella cheese

Spread a thin coating of water to bottom of lasagna pan. Lay 3 noodles evenly, spread each noodle with butternut mixture, spread a layer of ricotta and a thin layer of mozzarella; top that with 3 more noodles and repeat until ingredients are used up ending with ricotta and mozzarella.

Bake covered with foil @ 350° for 40 minutes, remove foil and bake 15 minutes longer. Let cool for 10 minutes before cutting.

C.H.E.F. Recipes (Cheap Healthy Easy Fast)

Roasted Beet Salad & Summer Squash Ribbon Salad

Beets and Squash are in abundance right now so take advantage of their healthy whole food goodness and feel good about fueling your body well. Two delicious, simple and fast recipes are featured here so get out to your local farm stand or market and grab the few ingredients needed for a great meal!

Roasted Beet Salad beet salad

6 beets – your choice of one type or a mixture of golden beets and red beets
Scallion slivers or just chopped
Olive oil
Balsamic vinegar
Salt and pepper
Goat Cheese or Bleu Cheese
Wash beets and wrap them separately in foil – roast in oven at 425� for 1 hour. Remove from oven and slip out of skins with oven gloves or pot-holders.
Cut each beet into quarters and divide among 4 small plates. (I divided among 2 of us in photo)
Drizzle with olive oil, balsamic, sprinkle with salt and pepper, scallions and crumbled cheese. Serve warm.

Squash Ribbon Salad squash ribbon salad

1 Each zucchini and yellow summer squash
1-2 Tbs. sun-dried tomatoes in olive oil
Large sprig each Basil and Mint chopped
Walnuts (optional)
Olive oil – enough to coat squash ribbons well
1-2 Tbs. Lemon Juice
Salt and pepper to taste

With a vegetable peeler over a large bowl, peel all squash into long ribbons
Add remaining ingredients and toss well. Let sit at least 20 minutes to blend flavors. Serve.

C.H.E.F. Recipes (Cheap Healthy Easy Fast)

Green Pea Hummus Dip

2014-07-03 14.49.118-oz. fresh or frozen peas
4 Tablespoons olive oil
1 teaspoon lemon juice
1 clove garlic
1 Tablespoon pine nuts, sesame seeds, cashews or sunflower seeds
1-4 Tbs. water

Add all ingredients to blender and blend until smooth. Add only enough water to thin it enough to whirl in blender.
Chill 1 hour-overnight. Drizzle olive oil on top before serving. Serve with pita chips or cut vegetables for dipping.

Post-note: If you’re not a fan of green peas you can substitute them with black eyed peas or chickpeas and use in the same ways as mentioned above.

C.H.E.F. Recipes (Cheap Healthy Easy Fast)

Citrus

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Citrus fruits have many benefits including of course high vitamin C. Vitamin C plays a key role in the formation of collagen: a primary component of the connective tissue in the body strengthening ligaments, tendons, dentin, skin, blood vessels and bones. It aids in wound healing, tissue repair and helps against cell damage.

Citrus fruits are good sources of folate for new cell growth, helps the production of DNA, RNA and mature red blood cells helping prevent anemia.

Potassium, a mineral that helps maintain body water, acid and plays role in transmitting nerve impulses to muscles in muscle contraction. It also helps maintain normal blood pressure.

Phyto-chemicals (Phyto=plant in Gr.) in fruit and vegetables protect against various diseases including heart disease, cancers, stroke and Type 2 diabetes.

How much do we need to eat daily? 30-200mg./day. That equals roughly 5 servings of fruit per day.

Sweet & Tangy Citrus Salad

4-6 cups greens, arugula, spinach, baby lettuces

3 cups assorted favorite citrus fruits, Clementine, orange. Grapefruit, lime, lemon,

½ cup Strawberries, sliced or blueberries or both

2 Tbs. seeds, such as Chia, Flax, toasted sesame, pumpkin, toasted sunflower

Dressing:

Juice of 1 lemon and ½ lime

¼ cup Extra virgin olive oil

½ tsp. pure vanilla extract

Combine and mix with whisk or in a jar until well blended. Pour over salad.