Recipes and My Books

Click here to see one of my segments on WTNH TV 8 Thanksgiving Recipes

Catch my cooking segments monthly on Good Morning Connecticut Weekend WTNH TV Channel 8 Sundays.

Catch my cooking segments monthly on Good Morning Connecticut Weekend WTNH TV Channel 8 Sundays.

Catch my Healthier Cooking Segments on GOOD MORNING CONNECTICUT WEEKEND monthly Here is a link for my Apple Pie Pizza

Berry Macaroons

You can dip these in melted chocolate or enjoy them plain.

You can dip these in melted chocolate or enjoy them plain.


Ingredients:

1 cup packed unsweetened shredded coconut (I used large flakes)
½ cup gluten free oat flour
¾ cup frozen blueberries (thawed)
2 Tbsp maple syrup
2 Tbsp coconut oil (melted)
pinch of salt
Topping or Bottom (optional)
1 cup dark chocolate chips (melted when you are ready to dip the macaroons)
Directions:
Combine all ingredients into a high power blender or food processor.
Blend until combined with a few chunks of coconut remaining, about 2 to 3 minutes. Chill in refrigerator or freezer 15 minutes to firm up.
Use a small scoop to form balls. Place in freezer if coating in chocolate.
Optional Heat chocolate in a pan until just melted. Dip macaroons and place on parchment paper lined baking sheet to dry.
I used Blackberries. You can use strawberries, blueberries, raspberries blackberries or a combination of berries. It will look very pretty on the plate if you use a combination of berries. Have a Berry Nice Treat!
Roasted Butternut Squash Risotto

Roasted Butternut Squash Risotto

  Roasted Butternut Squash Risotto (You can substitute your favorite orange squash or pumpkin)

Ingredients:

3 tablespoons oil, divided (avocado or coconut oil are best for higher heat)
1 small yellow onion, chopped
2 cloves garlic, pressed or minced
4 cups (32 ounces) vegetable broth, divided
1 ½ cups rinsed brown rice
1 small butternut squash (about 2 pounds), peeled and sliced into ½” cubes
1 cup freshly grated Parmesan cheese* (about 2 ½ ounces)
½ cup dry white wine, optional
3 tablespoons unsalted butter, diced
1 teaspoon Himalayan Sea salt
Freshly ground black pepper, to taste
Pinch red pepper flakes, to taste
Garnish with chopped fresh sage, parsley or rosemary
* If you are Vegan or can not tolerate cheese, omit the cheese and butter.
Directions:
To prepare: Place your oven racks in the lower third and upper third positions (You will bake the risotto on the middle rack and roast the squash on the upper rack at the same time), then preheat oven to 375 degrees. Line a large, rimmed baking sheet with parchment paper for the butternut squash. Reserve 1 cup broth from your container and set it aside for when the risotto is out of the oven.
Heat 1 tablespoon oil in a Dutch oven over medium heat until shimmering. Add chopped onion and a pinch of salt. Cook, stirring occasionally, until softened and turning translucent, about 5 minutes. Add the minced garlic and cook until the garlic is fragrant, 1 to 2 minutes.
Add 3 cups broth and 1 cup water, cover, and bring to a boil over medium-high heat. Remove from heat and stir in the rice. Cover the pot and bake on the lower rack until rice is tender and cooked through, about 65 to 70 minutes. It will seem pretty dry when you take off the lid, but don’t worry!
Immediately after placing the pot of risotto in the oven, toss the cubed butternut or pumpkin with 2 tablespoons oil on your lined baking sheet. Sprinkle with salt and some freshly ground black pepper and arrange the squash in a single layer on the pan. Roast on the upper rack until the squash is fork tender and the edges are deeply caramelized, tossing halfway.  This can take 40 to 60 minutes depending on your oven so start to check for doneness at 40 minutes.
Carefully remove the Dutch oven from the oven. Remove the lid and pour in the remaining cup of broth, the Parmesan, wine and butter. Stir vigorously for 2 to 3 minutes, until the rice is thick and creamy. Stir in the salt, and pepper and a pinch of red pepper flakes.  Continuous stirring is very important for a creamy risotto.
Garnish with chopped sage, parsley or rosemary and serve immediately.  Buon Appetit!

My latest printed book is available for purchase for $19.95 ($21.25 incl. CT sales tax)  It can be shipped anywhere in the US

My latest printed book is available for purchase for $19.95 ($21.25 incl. CT sales tax) It can be shipped anywhere in the US

I made this recipe of CT STYLE WTNH TV Channel 8 airing on 4/22/15 at 9:00 AM. It is KALE ALMOND PESTO from my book, DEB’S HEALTHY PLATE COOKBOOK–Reclaim Your Health Body, Mind and Spirit by Debbie Barbiero
Google search my name, Debbie Barbiero, to see more CT Style Cooking Segments in the Bender Kitchen
Brown Rice Pasta is used to make it gluten-free.  You can use any pasta or rice of your choice and even substitute other green vegetables.

Brown Rice Pasta is used to make it gluten-free. You can use any pasta or rice of your choice and even substitute other green vegetables.

BOOK SIGNING AND TASTING Sunday, August 13, 2016 from 1:00 to 3:00 at Deb’s Healthy Plate. My books will be available for purchase. I will sign them for you or whomever you are gifting them to. I will also prepare a couple of recipes from my books for you to taste. Bring a friend.
Kale Almond Pesto
Ingredients:
• 1 bunch kale (Remove the stems)
• 8 oz. brown rice pasta (dry)
• ½ cup whole almonds toasted
• 1 1/2 Tbsp. garlic (about 5 large cloves)
• ¼ to 1/2 cup Pecorino Romano cheese OR ¼ cup nutritional yeast (optional for people with lactose intolerance)
• A pinch Coral Sea salt
• Juice of 2 lemons, divided
• 2 Tbsp. grape seed oil or coconut oil plus another 1 tsp.
• 1 (19 oz. can white/cannelloni/great northern beans, rinsed and drained
• ¼ tsp. paprika
Directions:
• Rinse kale thoroughly, pat dry. Cut lower stems from kale.
• Steam kale over 2 quarts (64 oz.) water for 5 to 7 minutes until tender.
• Transfer to a colander to drain. Do not discard water.
• Add pasta to water on stove and return to a boil, stirring. When pasta is al dente. Drain.
• Meanwhile place almonds in a food processor or blender and process until well chopped.
• Add garlic, Peccorino Romano or Nutritional Yeast, a pinch of Coral Sea salt and juice of one lemon.
• Carefully squeeze water from steamed kale. Pat dry leaves with paper towel and chop roughly. Pat dry again, and add to food processor.
• Process until all ingredients are finely minced.
• While processing/mixing, add 2 Tbsp. oil until a nice thick pesto is formed.
• In a medium bowl, toss beans with juice of the other lemon and a pinch of Coral Sea salt.
• In a large skillet, heat 1 teaspoon grape seed or coconut oil over medium heat.
• Add paprika and sauté for about 1 minute.
• Add kale-almond pesto and cook, stirring, for about 30 seconds. If pesto seems too thick you can add a little water or broth to thin it.
• Add pasta and beans, and toss gently until thoroughly heated. Serve immediately.

A Is For Avocado P Is For Pizza This is a link to one of my EBooks with almost 50 delicious recipes the whole family will love to make together and eat together. Some of the recipes in this book are: Humus, Homemade Pizza Dough, Sauce, Monkey Bread, Chocolate Avocado Cupcakes, Chocolate Raspberry Decadence and so much more. If you would like the printed book contact me directly. I can ship it anywhere in the US. debshealthyplate@gmail.com

This recipe is in one of my Cookbooks.

This recipe is in one of my Cookbooks. Ingredients:
• 1 cup rolled oats
• 1/2 cup almond butter (or substitute peanut butter, cashew butter or your favorite nut butter)
• 1/2 cup chocolate chips or chocolate nibs
• ½ cup dried cranberries, apricots or figs
• 1/3 cup raw honey
• ¼ cup ground flaxseed
• Optional: ½ cup pumpkin seeds or sunflower seeds
¼ cup unsweetened coconut to add to the mixture or to roll the ball in.

Directions:
1. If you have a food processor, pulse all the ingredients together or mix all ingredients together in a large bowl until completely combined. Cover and refrigerate the mixture for 30 minutes to an hour.
2. Remove from the refrigerator and form into small balls. Either roll out the mixture into small balls with your hands or use a melon ball scoop to have them be the same size and place on a baking sheet covered with parchment paper. You can also put the mixture in a square pan and cut them into bars.
3. Freeze them or refrigerate until set about 30 minutes to an hour. Enjoy and keep leftovers in a Ziploc bag or an air tight container in fridge or freezer. This recipe makes about 25 to 40 Oatmeal Fun Balls depending on the size you make them.
Have more fun with add-ins such as: raisins, dried cranberries, cut up dried figs, apricots or dates, pumpkin seeds, unsweetened coconut and dried cherries. These are great for kids or adults. Pack them when you are traveling in the car, take them to work for a healthy snack instead of heading to the vending machine. Pack them with your children’s lunch. It’s fun to make them together with the kids and they can add their own favorite ingredients.

Check out my first Cooking Demo on You Tube-Portobello Mushrooms Parmesan
It has a few mistakes but hopefully you get the idea. My friend and I were practicing. The end result is delicious!

Pan Seared Salmon with Lemon Wine Sauce
Ingredients:
•2 – 8 ounce salmon fillets with skin – wild-caught, if possible – rinsed under cold water and patted dry
•½ cup all-purpose flour
•Salt and fresh ground black pepper
•1-2 Tbs. Vegetable oil or grape seed oil

•Lemon Butter Sauce
•1/3 cup dry white wine
•2 Tbs. fresh lemon juice
•3 Tbs. cold unsalted butter, cut up
•1 tsp. minced garlic
•1 Tbs. minced shallots
•1 tsp. dried parsley or 2 tsp. finely chopped fresh parsley
•Salt and freshly ground black pepper to taste

Directions:
1.For the salmon: Preheat a heavy skillet or cast iron skillet over medium high heat. Season both sides of fish with salt and pepper. Place the flour in a shallow bowl or plate and dredge the salmon lightly in the flour to coat. Set aside.
2.To the preheated pan, add about 1 tablespoon of oil. Add the salmon flesh side down and cook for about 3 minutes, until lightly browned. When using a cast iron skillet, it is normal for some charring to occur, just as when fish is cooked on a grill.
3.Using a fish turner or spatula, flip the fish over and cook the skin side for about another 3-4 minutes, until skin is nice and crispy or until the internal temperature reaches 140 degrees F, when tested with an instant-read thermometer. Remove fish from the pan and place on a plate to rest, while you make the sauce. Cover fish loosely with foil to keep warm, if desired. Note: Cooking times will vary, according to the thickness of the fish. If longer cooking time is needed, after turning the fish, reduce heat to medium to prevent over cooking or burning.
4.For the sauce: Wipe the pan with a paper towel to remove any excess oil, if desired. To the same pan, add the garlic, shallots, wine and lemon juice and dried parsley (fresh parsley should be added at the end). Cook, stirring occasionally, until mixture has reduced by about half, about a minute or two.
5.Reduce the heat to medium low. One piece at a time, add the cold butter, mixing well after each addition, until mixture is melted and smooth. Season to taste with salt and pepper. Strain, if desired. (If using the fresh parsley instead of dried, stir it in now.) Spoon the sauce over the salmon to coat. Enjoy!

Metamorphosis Beet Salad 4K+

This nutrient filled juice with the carrots, beets, oranges, lemons, ginger and turmeric will start your day healthy and give you energy without the caffeine.

Morning Juice: Beets, orange, ginger, parsley and kale

Metamorphosis Starter

You know that moment when the itch in the back of your throat that’s been coming and going for days decides to linger and that runny nose you were sure was just allergies becomes an all out faucet? This is the juice to turn to. On those days when you don’t have the energy or motivation to make anything proper to eat, freshly pressed juice can go a long way in supplying much needed nutrients.

This particular one starts with a base of fruits and vegetables to which fresh ginger and turmeric root are added and is finished with a pinch of cayenne pepper for extra zing. It’s the lingering heat of ginger and cayenne that help numb scratchy throats and clear up those sinuses while the orange and lemon supply vitamin C.

Fresh turmeric, with its earthy flavor pairs nicely with root vegetables like carrots and beets and offers its own anti-inflammatory properties. To get the most out of the turmeric you can add a little pinch of black pepper to the mix as well which adds a extra layer of spiciness and makes the curcumin in the turmeric more beneficial.

A glass of this is delicious and soothing, and full of nutrients at the same time, but it’s also my go-to juice when I just need a little pick me up or extra energy.

What’s your go-to when you need a little extra pep in your step?

Serving Size: Serves 1 about 8 oz.
Carrot Beet Blood Orange Ginger Turmeric Juice To Your Vibrant Health and Happiness!
Fresh, bright and colorful this juice is full of healthy nutrients, soothing sore throats, easing congestion, settling upset stomachs and just generally offering a welcome dose of energy minus the caffeine and chemicals.

Ingredients
1 large beet, peeled and cut into 4 or 2 medium
Use the beet greens too. They are loaded with nutrients
3 medium carrots, well scrubbed
1 medium blood orange (or any juice orange), rind, pith and seeds removed
1 lemon, rind, pith and seeds removed
2 inch piece turmeric root or 1 tsp. ground turmeric
1 inch piece fresh ginger
Optional: Pinch of cayenne pepper
Pinch of freshly ground black pepper

Instructions
1.Put all the ingredients through a juicer, Magic bullet or even a blender. It will have a different texture in a blender but still yield the same health benefits.
2. Optional: Stir in a pinch of cayenne pepper and a pinch of black pepper and serve immediately over ice.

Notes
Fresh juice is best enjoyed immediately but if you have a masticating juicer you can store the juice in an airtight container and refrigerate for up to 3 days.
If you can’t find fresh turmeric, stir in 1 tsp. of organic turmeric powder instead.

A Health and Delicious recipe for the Fall and Winter.

A Health and Delicious recipe for the Fall and Winter.

Butternut Squash Primavera
* 1 Butternut Squash, seeded and peeled, julienne or use a spiralizer to look like noodles
* 1 Onion, peeled, diced
* 1 Pepper (red, green, yellow or orange or a combination, julienne
* 2 Garlic cloves, crushed
* Fresh tomatoes or 1 can crushed tomatoes or leftover tomato sauce
* 1 Tbsp. Avocado oil, or grape seed or your favorite healthy oil
* 1 cup black beans, rinsed
* A pinch of Sea Salt and Crushed Pepper Corns
* Fresh chopped Parsley and Basil for Garnish
* Optional: Mushrooms, chopped * grated cheese
Heat the oil in a saute pan. Add the squash first and saute for 1 minute. Add the other vegetables and saute another 7 to 10 minutes. Season with Salt and Pepper. Taste test for tenderness. Stir in the black beans. Garnish with fresh chopped parsley and basil. You could also add oregano. Without the grated cheese this recipe is gluten-free and vegan. Its a great side dish. You could serve it with brown rice or fettuccine noodles or enjoy it as is.

Mini Meatloaves

Ingredients:
• 1 lb. ground turkey breast
• 1 egg
• ½ cup onion
• 1 large stalk of celery
• 1 cup mushrooms
• 1 large handful of kale
• ½ cup oatmeal
• ½ cup grated Pecorino Romano cheese
• ¼ cup fresh chopped parsley
• Option: switch vegetables such as zucchini, spinach, carrots…

Directions:
1. Preheat oven to 350 F.
2. In a large bowl mix all ingredients thoroughly. I wear plastic gloves and use my hands.
3. Fill a muffin pan with the mixture. They will shrink. (One pound of meat or fish shrinks ¼ or 25 %.)
4. Bake approximately 35 minutes. Ovens vary so check after 25 minutes.

Broccoli and Cauliflower in a Cheese Sauce
INGREDIENTS:
2 to 3 tablespoons grape seed oil, plus more for greasing pan
6 – 7 cups broccoli florets or a combination of cauliflower and broccoli
Coral Sea salt and fresh black pepper
NOTE: You can just boil the broccoli to desired tenderness and drain. Then, add cheese sauce. Serve cheese sauce on the side to cut down on individual fat a calorie servings.
Sauce:
3 tablespoon butter
3 tablespoon all-purpose flour or brown rice flour
3 cup milk
2 teaspoon Dijon mustard
3 heaping cup fresh shredded sharp cheddar cheese
½ cup grated Parmesan cheese or Pecorino Romano cheese
A few dashes red pepper flakes, optional
Directions
1. Preheat oven to 400 degrees F. Grease a large cookie sheet.
2. Put the broccoli florets in a flat on the cookie sheet. Drizzle with the oil and massage it all over the broccoli with your hands. Spread it out in one layer.
3. Bake 20 – 30 minutes until broccoli is fork tender.
4. To make the sauce melt the butter in a medium saucepan over medium-low heat and whisk in the flour. Cook 1 minute.
5. Slowly whisk in the milk and Dijon mustard, turn heat up to medium-high and bring to a simmer. Simmer 2 minutes.
6. Turn heat down to low and stir in both cheeses, stir until smooth and melted. Taste and season with salt, pepper and red pepper flakes, if desired.
7. Drizzle generously over the broccoli and serve.

FOR MANY MORE DELICIOUSLY HEALTHY AND NUTRITIOUS RECIPES CONTACT ME TO PURCHASE DEB’S HEALTHY PLATE COOKBOOK Reclaim Your Health Body, Mind and Spirit by Debbie Barbiero, Certified Nutritional Health and Life Coach, AADP and Personal Chef
The cost of the book including tax is $31.90 which includes the CT state tax. For $37.00 I can mail it to you or someone as a gift anywhere in the US. Contact me at debshealthyplate@gmail.com and be sure to give me your name and address. Mail a check to Debbie Barbiero, 32 Woodfield Dr. Shelton, CT 06484. I also take credit cards.
To speak to me directly, call 203-929-9414 I will also be happy to autograph your personal printed copy.

Deb's Healthy Plate Cookbook--Reclaim Your Health Body, Mind and Spirit

Deb’s Healthy Plate Cookbook–Reclaim Your Health
Body, Mind and Spirit

http://www.amazon.com/dp/B00K86G3GG
Deb's Healthy Plate Cookbook

Soups Butternut Squash Soup

Soups
Butternut Squash Soup