Cooking Corner

Recipes for Healthy Meals, Snacks, and Desserts

Healthy eating doesn't have to be bland, tasteless, and monotonous.

 

While rice cakes, celery, and carrot sticks are certainly an option, well-prepared healthy meals and snacks can and should be colorful, nutritious, and -yes- delicious!

After all, if you don't like eating it, you probably won't.

Healthy Meal Recipes

Healthy Dessert Recipes

Healthy Snack Recipes

         Avocado Lime Hummus 

 

 

 

 

 

 

 

 

 

 

 

 

1 can (15-16oz) garbanzo beans/chickpeas rinsed and drained

1 medium ripe avocado, peeled and pitted

1 cup fresh parsley (dried will work too!)

1 large (or 2 small) garlic clove

1/2 cup olive oil

1/4 cup lime juice

1/2 tsp maple syrup or honey

1 T black pepper

1/4 tsp salt

1/4 cup grated romano cheese - dairy free option is 1/4 cup toasted pine nuts

Tortilla Chips/Bread Bowl/whatever vessel you want to serve it with!

Instructions:

In your food processor/blender, grind your garlic, parsley, cheese/pine nuts slowly with the lime juice.  

Add in the seasonings and alternate with the garbanzos, avocado and olive oil until blended.

Store in an air-tight container if anything is left!

  

1/4 cup (calculated without chips/bread): 164 calories, 15g fat (2g saturated fat), 2mg cholesterol, 

55mg sodium with cheese/10mg with pine nuts, 6g carbohydrate (1g sugars, 8g fiber), 8g protein.  

Easy Baked Rutabaga Chips  

 

 

 

 

 

 

 

 

 

 

 

INGREDIENTS:

 

  2 large rutabagas or 3 small to medium  (about the size of a fist)

1–1 &1/2 T olive oil  

 1 T  black pepper

1 T  garlic powder

1 tbsp  cayenne pepper

optional:  1 tbsp sea salt

 

Additional toppings combinations: parmesan cheese & garlic, ginger and curry, mulling spices, lots of options!

 

1.  Preheat oven to 450F. 

2.   Prepare baking sheet/pan with parchment paper/non stick spray/olive oil.

3.  Wash and peel rutabagas, then cut into manageable sections to slice.

 

A mandolin slicer works the fastest.  A veggie/fruit peeler works well too.

If you use your spiralizer- anchor it in well.  For those who have never worked with a rutabaga, and want to use a knife, I would suggest sticking with a good paring knife to have the best control.

 

4.   In a small bowl or ziplock bag, place all your spices and oils; and mix.

5.  Carefully coat the chips and lay them flat on the pan/ sheet and spread evenly. Place in oven

 

Depending on how thin you made them will determine cooking time, and how crispy you want them.

 

  • 7.  If your chips are very thin, be sure to check on them often so they don’t         burn. Bake for 15 minutes, turning them half way.

  • 8.  Reduce to 350F and cook for an additional 5-10 minutes until crispy.               Cover if they start to burn on edges.

  • 9.  Remove from oven and try to let them cool before eating! 

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  • Nutritional Information- seasonings and toppings will change it.  Below is per medium sized rutabaga and with the above recipe :

  • 2 Servings

  • 100 Cal

  • 23mg sodium

  • 4 g fiber

  • 2 g protein

  • 5g sugar

  • 3 g fat from the olive oil (0g of saturated)

Savory Butternut Squash Soup 

 

(Dairy Free; Vegan Option)

 

 

 

 

 

 

 

 

 

 

 

32oz of vegetable or chicken stock/broth-fat and sodium free

1 medium butternut squash (approx 2 & 1/2- 3lbs peeled and cubed.  Frozen will work too.

1 small sweet onion diced (1 cup)

1 small granny smith apple; cored and chopped

1 large (or 2 small) garlic cloves  

1 celery stalk chopped

1 T fresh ginger diced coarsely or 2T powdered

1/2 cup fresh sage- chopped coarsely or 1/4 cup dried 

1/4  cup fresh rosemary-  chopped coarsely or 2 T dried

2 T olive oil

1 T black pepper

2 tsp curry powder

1/2 tsp maple syrup or honey if desired

1/4 tsp salt if desired

 

Instructions:

** Quick time saver and great flavor option...roast the squash, apple, onion, celery, garlic while sauteing the ginger in the olive oil then add to your stock pot!

 

First, chop your vegetables and then add the olive oil to your stock/soup pot and warm.  Sauté the onion, garlic, ginger, and celery until it becomes translucent.  Then add the squash, apple, 1/2 of your stock/broth and cook until it begins to soften. Then, stir in the herbs and seasonings. Pour half of the remaining broth/stock and simmer until the squash becomes tender, about 20 minutes.  

 

When the squash mixture is soft, let it cool (or use a water bath) and either transfer small amounts to your food processor/regular blender, using the remaining stock/broth for each batch to blend smoothly. 

 

Or use your immersion blender in the pot; slowly adding in the remaining stock/broth.

Add the maple syrup/honey and salt to taste if desired.   

 

* Too Thin?  Add blend in 1 medium cooked sweet or white potato!

* Too thick?  More stock or broth!

  

1 cup (calculated without additional salt or syrup/honey): 150 calories, 2g fat, 2mg cholesterol, 45mg sodium, 18g carbohydrate (3g sugar, 3g fiber), 1.4g protein with veggie broth/stock, 3-5g with chicken stock/broth.  

         Butternut Squash Patties

 

 

 

 

 

 

 

 

 

 

 

 

Ingredients:

1 large butternut squash, washed.

Parchment paper or non- stick baking pan.

Olive/grape seed/avocado/walnut oil as needed.

Black pepper, garlic powder, paprika, to taste.

 

Directions:

 

1.  Preheat oven to 400F.

 

2.  Place the whole squash on a parchment paper lined baking sheet, or non-stick pan.  If you are using the non-stick pan, you will need to rotate the squash every 12-15 mins to avoid burning the bottom side.

 

3.  Roast approx 45mins until the squash pierces easily with a knife.  Cover with a lid/foil/stainless steel bowl and let cool in the pan.

 

Make your decision if you want to oven bake your patties and prepare the baking sheet with the oil of your choice- oven at 425F, or use a saute' pan and prep with oil, heating medium-high. (a drop of water will "dance" when it's ready, same test as for making pancakes!)

 

4.  When ready to prepare the patties, slide the skin off and slice the solid round end into 1/2 inch slices, and place on your pan/sheet, cooking for 2-3 mins per side until lightly brown, and sprinkling with the seasoning of your choice!

 

(Another fun tasty take - egg wash and coat with panko/crushed nuts/etc.     

 

Lots that you can do with this!)

Quick Pumpkin Rice

 

Ingredients:

 

1   15-16oz can pumpkin puree.

2   cups of brown rice. 

2 & 1/2 cups of vegetable broth. 

2 & 1/2 cups of water.    

3 garlic cloves, chopped.  

1 small sweet onion, chopped (approx a heaping cup). 

1T Olive Oil. 

1T of any herbs of your choice- a south of the border take would be one tablespoon of each: cumin, black pepper, and chili powder.  A savory take would be ginger and curry, or sage and rosemary!  Want it not to compete with other foods?  Black pepper and paprika!  

 

Directions:

 

Dice the garlic and let it rest on your cutting board for at least 5mins while you continue to prep.  

 

Dice the onion,  while doing so, warm a saucepan on medium high with the olive oil in it.  

 

Turn to medium and add the 2, stirring lightly until translucent.  

Then add the remaining ingredients, stir until combined.  

 

Let it come to a boil; reduce to low and cover.  

Allow it to simmer for 30-35mins.

 

Pumpkin can be substituted for any hard squash which is readily available this time of year such as butternut, acorn, or blue hubbard, which cooked, can take the place of pumpkin puree in this recipe.

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