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Lentil Soup

INGREDIENTS:

  • 1 tbsp olive oil
  • 1/2 cup chopped yellow onion
  • 3 garlic cloves, minced
  • 1 tbsp finely chopped peeled ginger
  • 8 cups low-sodium vegetable broth or chicken broth
  • 1 small russet potato, cut into 1/2 inch cubes
  • 2 cups red lentils, rinsed well
  • 2 carrots, peeled and cut into 1/2 inch pieces
  • 2 cups spinach leaves
  • Kosher salt and freshly ground black pepper
  • Fresh grated parmesan cheese

 

DIRECTIONS:

  1. Heat oil in a dutch oven or soup pop over medium heat.
  2. Add onion and cook until soft and light golden.
  3. Stir in garlic and ginger and cook for one minute, stirring occasionally.
  4. Add broth, potato, lentils and carrots; bring to a simmer and cook partially covered and stirring occasionally until lentils an vegetables are tender about 15-20 minutes.
  5. Stir in spinach and season to taste with salt and pepper.
  6. Optional: top soup with grated parmesan cheese to taste and serve.

Adapted from Bon Appetit

Sweet Potato Toast 2 Ways

INGREDIENTS:

  • 1 large sweet potato sliced into 1/4 ” thick rounds
  • 1 small avocado mashed
  • 1/2 cup crumbled feta or goat cheese
  • 3 radishes thinly sliced
  • 1/2 cup mixed greens or microgreens
  • 2-3 tbsp  natural almond or peanut butter
  • Apple slices thinly sliced
  • Cinnamon to taste

DIRECTIONS:

  1. Toast sweet potato rounds on high until crisp on the edges and just cooked thru on the inside
  2. Spread avocado or nut butter on the sweet potato
  3. Top with cheese, radish and greens or apples and cinnamon

Zucchini Carpaccio

INGREDIENTS:

  • 2-4 slender green zucchinis, sliced paper thin on a mandolin
  • ½ cup mint, sliced into chiffonade
  • ¼ cup high quality extra virgin olive oil
  • 1 lemon, juiced
  • ½ cup pine nuts, lightly toasted
  • ¼ – ½ cup Shaved parmigiana reggiano

DIRECTIONS:

  1. Arrange zucchini in concentric circles, slight overlapping on a serving plate.
  2. Sprinkle evenly with mint.
  3. In a separate bowl, whisk together the olive oil and lemon juice. Pour over the zucchini.
  4. Allow zucchini to sit 10-30 minutes for the flavors to develop.
  5. Before serving, sprinkle with pine nuts and parmigiana reggiano.

 

 

Rosemary Chicken Skewers

Serves 6-8

 

Ingredients:

For the Marinade:

  • ¼ cup extra virgin olive oil
  • 2 medium garlic cloves, finely minced
  • 1 tablespoon fresh rosemary, finely minced
  • Finely grated lemon zest from 1 medium size lemon
  • 1 teaspoon kosher salt
  • ½ teaspoon freshly ground pepper

For the Chicken:

  • 2 lbs. boneless skinless chicken breasts cut in ¾ – inch pieces
  • 2-3 tablespoon. extra virgin olive oil, for basting
  • Kosher salt
  • Freshly ground black pepper

 

Directions:

  1. Combine olive oil, garlic, rosemary, lemon zest, salt and pepper in a medium size bowl. Stir well to combine.
  2. Cut up chicken and place in a ziplock bag.
  3. Add the marinade and massage the bag with your hands to work the marinade into the chicken. Refrigerate for one hour (if preparing in advance, cut the chicken and place in ziplock bag. Make the marinade and keep in a separate bowl, covered in refrigerator. Combine one hour before grilling and proceed with directions.
  4. If using wooden skewers, soak them in water while the chicken marinates. I prefer stainless steel skewers, but if I’m using the wooden ones, I like to put them in a large ziplock bag and add enough water to cover.
  5. Remove chicken from the refrigerator. Thread chicken onto 6-8 10-inch skewers, leaving space for holding at the ends of each skewer.
  6. Discard marinade. Sprinkle chicken lightly with kosher salt and a bit of freshly ground pepper.
  7. Preheat the grill to medium, about 350˚ F. Grease the grill well.
  8. Grill skewers for 15 to 20 minutes, or until chicken is firm to the touch, and no longer pink in the center. The internal temperature should be 160˚F. Turn skewers occasionally and baste lightly with olive oil.
  9. Serve hot and garnish with finely chopped fresh rosemary and parsley.

 

Perfectly Roasted Salmon

Adapted from Barefoot Contessa

Serves 4

INGREDIENTS:

  • 1 (2 –pound) salmon fillet, cut crosswise into 4 pieces
  • Good olive oil
  • Kosher salt
  • Cajun seasoning or Ancho chili powder to taste

DIRECTIONS:

  1. Preheat the oven to 425 degrees.
  2. Place a large (12-inch) cast-iron or oven safe pan over high heat for 5 minutes.
  3. Brush salmon all over with olive oil, sprinkle liberally with salt and Cajun seasoning or ancho chili powder (to taste).
  4. Place salmon skin side up in the pan. Cook the fish 3 to 4 minutes without moving them, until browned. Turn the salmon skin side down with a spatula and transfer the pan to the oven for 8 minutes (The salmon will not be completely cooked through.)
  5. Remove the fish to a serving platter, cover with aluminum foil, and allow to rest for 5 minutes.

Stacia’s Poke Recipe

I make this recipe on vacation every year and pack it in individual Tupperware containers. We bring it on ice to the beach with chopsticks or pile it into lettuce cups, rather than serve it as a bowl. I’ve made it for a party and served it alongside homemade potato chips or endive leaves and it disappears immediately. I hope you enjoy it as much as I do.
Serves: 6
Active time: 15 minutes, passive time 2 hours

INGREDIENTS:

  • 4 teaspoons soy sauce
  • 2 teaspoons sesame oil
  • 1 scallion, sliced thinly
  • 1 inch fresh ginger, grated
  • 1 tablespoon sesame seeds, toasted
  • 1 pound sushi grade tuna, sliced into ½ inch cubes

DIRECTIONS:

  1. Mix the first 4 ingredients together in a non reactive bowl, such as glass or ceramic bowl.
  2. Toast the sesame seeds gently in a small sauté pan, being careful not to burn them (when you start to smell them, they’re almost ready).
  3. Place the fish in the marinade and mix well. Add the sesame seeds and then place in the refrigerator for 2 hours. Serve chilled.

Grilled Shrimp, Asparagus, and Avocado Salad

Serves: 4

INGREDIENTS:

  • 3 Tbsp. freshly squeezed lemon juice
  • 1 tsp. lemon zest
  • ¼ cup finely chopped fresh parsley
  • 1-2 tsp. Dijon mustard
  • 2 tsp. olive oil
  • 2 garlic cloves, minced
  • ¼ tsp. crushed red pepper
  • 1 pound shrimp, shelled and deveined
  • 1 cup asparagus
  • 1 cup cherry tomatoes, halved
  • 1 small avocado, cut into small cubes
  • 2 tbsp. water
  • Salt and Pepper to taste

DIRECTIONS:

  1. Combine lemon juice, mustard, olive oil, and a bit of salt in a bowl. Set aside.
  2. In another bowl, add parsley, lemon zest, garlic, red pepper, and shrimp. Toss, coat, and marinate for 20 minutes in the fridge.
  3. Prepare the grill with a healthy, non-stick cooking spray.
  4. Add asparagus and shrimp to the grill. Grill for 4-6 minutes, over medium-high heat, turning once.
  5. Add shrimp and asparagus to a large bowl. Pour dressing over and toss to coat completely.
  6. Add bell tomatoes and avocado.
  7. Taste and adjust salt and pepper as needed.
  8. Serve room temperature or chilled.

Go-To BBQ Recipes

There is absolutely no reason for you to feel like a victim when you roll up to the Memorial Day BBQ you’ve been invited to. You don’t have to succumb to the hot dog and bun, chips and dip or the potato salad laden with mayo you’re praying doesn’t make you sick.

 

Party EMPOWERED! Bring one of these three super simple, ridiculously healthy recipes with you and you’ll be eating and sharing your healthful ways. Partygoers are sure to thank you!

 

Memorable Tomato, Cucumber and Onion Salad

Time: 15 minutes

Serves: 12

 Ingredients:

  • 2 pounds cherry tomatoes, halved (look for the multicolor ones)
  • 1 small Vidalia onion, sliced thin
  • 1 European cucumber, sliced into half moons
  • 1 bunch basil, sliced into chiffonade
  • 2 tablespoons extra virgin olive oil (use your good one here)
  • ¼ cup white vinegar
  • 1 tablespoon sugar
  • Juice of 1 lemon
  • Freshly ground pepper

Directions:

  1. Mix the olive oil, vinegar and lemon together with the sugar, stirring to dissolve.
  2. Pour the dressing over the vegetables.
  3. Let the salad marinate for an hour at room temperature, or overnight in the refrigerator. Sprinkle with basil before serving.

 

Tandori Chicken

Time: 15 minutes

Serves: 12 skewers*

Ingredients:

  • 1 cup full fat Greek yogurt
  • 1 tablespoon grated fresh ginger
  • 1 tablespoon grated fresh garlic
  • 1 teaspoon paprika
  • 1 teaspoon coriander
  • Juice of one lime
  • Fresh pepper
  • 5 pounds skinless chicken breast, cut into cubes
  • 12 12” wood skewers soaked in water
  • Fresh lime wedges for garnish

Directions:

  1. Mix all of the ingredients except for the chicken to make the marinade.
  2. Skewer the chicken onto the 12 skewers and coat with marinade for 30 – 60 minutes.
  3. Grill the chicken on medium high heat for 3 – 4 minutes per side, discarding marinade. You can do this ahead of time and serve room temperature. Garnish with fresh lime wedges.

* Note, if you prefer, you can skip the skewers and grill the chicken breasts whole. Slice the chicken breasts horizontally, through the thinnest side to make each breast into two full sized, but thinner breasts. Increase cooking time to 4 – 5 minutes per breast.

 

Zucchini Carpaccio

Time: 30 minutes

Serves: 12

Ingredients:

  • 4 slender green zucchini, sliced paper thin on a mandolin
  • 4 slender yellow zucchini, sliced paper thin on a mandolin
  • ½ cup mint, sliced into chiffonade
  • ¼ cup high quality extra virgin olive oil
  • Juice of one lemon
  • ½ cup pine nuts, lightly toasted
  • 8 oz Parmigiano Reggiano
  • Extra large serving plate

Directions:

  1. Arrange the zucchini in concentric circles slightly overlapping on the serving plate. Sprinkle evenly with mint.
  2. Whisk together the olive oil and lemon juice and pour over the zucchini. Allow 10 minutes to 30 minutes for the flavors to develop.
  3. Just before serving, sprinkle the pine nuts over the zucchini and use a vegetable peeler to shave the Parmigiano Reggiano over the plate.

 

 

Turkey Veggie Slider Bar

INGREDIENTS:

Burgers:

  • 1 1/2 pounds lean ground turkey
  • 3 small zucchini, grated
  • 2 medium carrot, grated
  • 3 cloves garlic, finely chopped
  • 1 tsp kosher salt
  • 1/2 tsp black pepper
  • 2 large eggs
  • 1 Tbsp olive oil

Toppings:

  • Mini  whole wheat buns
  • Romaine lettuce leafs
  • Tomatoes
  • Onions
  • Pickles
  • Avocado slices
  • Cheese
  • BBQ sauce
  • Ketchup
  • Mustard

DIRECTIONS:

  1. In a large bowl, combine the turkey, zucchini, carrot, garlic, salt, pepper and eggs.
  2. Form the mixture into 8 patties.
  3. Heat olive in a large skillet over medium heat.
  4. Cook the patties, turning once until cooked through, about 3-4 minutes per side.
  5. Place on a platter with toppings on the side, and let guests assemble their own.

BBQ Pulled Chicken Lettuce Cups

Serves: 10

INGREDIENTS:

  • 5 organic chicken breasts, about 3 pounds (you can use thighs, too)
  • 1 18-oz. bottle high quality bbq sauce (I like homemade from a farmer’s market, but in a pinch, a bottle from the supermarket will do)
  • One big white onion, sliced thin
  • 1 European cucumber, sliced paper thin
  • 1/3 cup cider vinegar
  • 2 tablespoons brown sugar
  • 3 – 4 heads Boston lettuce, leaves separated

DIRECTIONS:

  1. Place the chicken, barbecue sauce and onions in a slow cooker set on low and forget about it for at least 6 hours and as many as 10.
  2. Place cucumber, vinegar and sugar in a bowl and refrigerate for as long as the chicken cooks.
  3. Before you serve, take the chicken out of the slow cooker and shred with two forks. Put the chicken back in the sauce.
  4. Serve the chicken in the lettuce cups, topped with cucumbers.