Recipes

Chicken Cacciatori
1 lb boneless, skinless chicken breasts
1 each red, yellow and green pepper, cut in strips
1 small package of mushrooms, sliced
1 zucchini, sliced
1 onion, sliced
1 carrot, peeled and sliced
2-4 garlic cloves
1 Tbsp grapeseed oil
1/4 red wine
1-28 oz can crushed tomatoes or 6+ whole fresh tomatoes, peeled and chopped
a handful of fresh parsley, basil, oregano and chives

In a cast iron skillet heat 1 Tbsp of grapeseed oil. Brown the chicken on both sides and add all of the vegetables. Saute until the vegetables are tender. Add 1/2 cup red wine. Season to taste with a little sea salt and crushed pepper corns. www.metamorphosisbodymindspirit.com
Pasta/Chicken/Vegetable Salad

Pasta, potato and egg salads are usually full of calories and fat, especially those that use ingredients such as mayonnaise, sour cream and cheese. You can make your traditional recipes much healthier by replacing the starch with whole-wheat pasta, or healthy, alternative grains such as couscous, quinoa pasta or brown rice pasta. To give your pasta salad some flavor, color and nutrients, steam and dice vegetables such as broccoli, cauliflower, carrots, zucchini, peppers and squash, and add them in generous amounts to create a 3-to-1 veggie-to-pasta (or grain) ratio. Avoid using mayonnaise — which spoils quickly in heat — as well as heavy, calorie-filled dressings, and flavor your side dish with light vinaigrettes instead. You can make a pasta salad into a meal! I am heading out to a Memorial Day picnic and one thing I am taking with me is a Pasta Chicken Salad, my own recipe that everyone loves.
Pasta Chicken Salad Ingredients
■12 to 16 oz whole wheat, brown rice or quinoa pasta or tri colored whole grain pasta
■1 lb grilled chicken or marinate chicken breasts and brown them in a cast iron skillet (marinate in grape seed oil, fresh chopped garlic and fresh herbs)
■3 peppers roasted or grilled, cut in strips
■1 lb fresh broccoli, cut in bite sized pieces
■4 – 6 organic carrots, peeled and sliced thin or shredded
■1 can large olives, pitted and rinsed
■can artichoke hearts, rinsed
■2-3 vine ripened tomatoes, chopped or 1-2 cups grape tomatoes
■4 oz shredded cheddar cheese (optional)
■1 cup fresh peas (optional)
■1/2 cup red onion, chopped (optional)
■1/2 cup olive oil, fresh chopped garlic, herbs, fresh lemon/vinegar, to taste

Directions
1.Boil the pasta and set aside to drain.
2.Par boil the broccoli and drain. Peel and slice vegetables. Rinse any canned items.
3.Grill the chicken until done. Slice thin or cut into bite size pieces.
4.Toss all ingredients together.
5.Add the dressing just before you are ready to serve. This is a great meal any time! You can substitute grilled shrimp or scallops or fresh lobster.

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Basic Aduki Beans

Prep Time:10 minutes

Cooking Time:70 minutes

Yields:4 servings

  • 1 cup aduki beans
  • 5-inch piece kombu
  • 4 cups water
  • 2 bay leaves
  • 1 teaspoon sea salt

Directions

  1. Wash beans.
  2. Place kombu and aduki beans in a pot.
  3. Cover with water at 2 inches above the level of the beans.
  4. Bring water to boil. Add bay leaves.
  5. Cover and simmer for 1 hour.
  6. Check periodically, adding extra water if necessary so beans do not dry out or stick to pot
  7. . Allow beans to cook until they are soft enough for your taste.
  8. Add salt.
  9. Drain excess water if necessary.

Notes:

To check for softness, take a couple of beans out from your pot and squeeze them between your thumb and pointer finger. If beans press easily, they are finished. If they feel hard in the middle, they need more time.

 

 

Roasted Root Vegetables

Roasted Root Vegetables

4-6 servings

  • 1 sweet potato
  • 2 parsnips
  • 2 carrots
  • 2 turnips
  • 1 large rutabaga
  • 1 daikon radish (or substitute/add in your favorites, like squash, pumpkin)
  • 1 large onion/garlic
  • 1 red pepper
  • 1 yellow pepper
  • 1 green pepper
  • 1-2 fresh tomatoes
  • 1-2 tablespoon grape seed oil
  • Rosemary
  • Thyme
  • Basil
  • Sage (fresh is best)

Directions

Preheat oven to 375

  1. Wash and chop all vegetables into large bite-sized pieces
  2. Place in a large baking dish with sides.
  3. Drizzle with grapeseed oil; Mix well to coat vegetables lightly with the oil.
  4. Sprinkle with sea salt, crushed black peppercorns and any/all of the above herbs.
  5. Bake uncovered 25-35 minutes until vegetables are tender and golden brown, checking every 10 minutes to stir and make sure veggies are not sticking. If you don’t want to combine all of the above vegetables, roasting only one or two is final also. It makes a nice side dish.

Cream of Broccoli

  • 5 cups water or stock
  • 1 1/2 cups chopped broccoli
  • 1 small onion diced
  • 1 1/2 cups cooked brown rice or, leftover unflavored oatmeal
  • Barley or white miso

Directions

  1. Bring water or soup sock to a boil and add diced broccoli stems and onion.
  2. Cover and simmer 10 minutes.
  3. Put 2 cups of the soup liquid in the blender with rice or oatmeal.
  4. Blend until smooth, then return to the pot.
  5. Add broccoli tops and simmer until they’re tender.
  6. Flavor with miso to taste.

Variations:

  • Mushrooms and Onion
  • Leeks and Carrot
  • Cauliflower and green onion

Cranberry Orange Apple Crisp

Topping Ingredients:

  • 1 cup low fat granola
  • 1/4 cup granulated sugar
  • 1/4 cup light brown sugar (packed)
  • 1/4 cup butter (chilled butter or stick, cut into small pieces)
  • 7 cups apples (diced peeled apples about 3 pounds) all one kind or a combination of different kinds of apples such as Granny Smith, Rome, Royal, Gala,etc. You could even make more variety by adding a pear or two
  • 1 cup cranberries (fresh or frozen)
  • 2 tsps grated orange (rind)
  • 3 tbsps orange juice (from the fresh orange)
  • 1 tsp. cinnamon and nutmeg
  • Directions

Preheat oven to 350.

  1. Lightly grease 13 x 9 pan.
  2. Peel, core and slice apples into a large bowl.
  3. Mix in the cranberries, grated orange (rind) orange juice, cinnamon and nutmeg.
  4. Stir together to combine.
  5. Pour into baking pan.
  6. Set aside.
  7. In another bowl mix together the Topping Ingredients.
  8. Mix together with forks or a pastry blender to make a crumb topping.
  9. Spread over the apple, cranberry orange mixture.
  10. Bake for about an hour.

Green Bean Casserole

  • 1 pound fresh green beans
  • 1 can low sodium cream of mushroom soup
  • 2-3 cups low sodium chicken broth
  • 1 cup fresh mushrooms, chopped
  • 1 cup onions chopped
  • 2 egg whites, scrambled
  • 3/4 cup whole grain bread crumbs

Directions

  1. Steam or boil the green beans in the chicken broth.
  2. Mix in the chopped mushrooms and Cream of Mushroom Soup.Set aside.
  3. Mix the chopped onions into the egg white mixture.
  4. Coat the onion mixture with the whole grain bread crumbs.
  5. Bake the onion rings on a cookie sheet for about 15 minutes.
  6. You can put the green bean mixture in the oven at the same time.
  7. After the 15 minutes spread the onion rings over the green beans (either around the edges as shown or all over.
  8. Bake another 10 minutes or until the onion rings are browned.

Avocado Dip

Ingredients:

  • 1 large peeled and pitted avocado
  • 2/3 cup plain yogurt, goat yogurt or soy yogurt
  • 1 diced tomato
  • 1/2 red onion chopped
  • dash or two of cayenne pepper
  • sea salt and crushed pepper corns

Directions:

  1. Mash avocado with a fork until very smooth.
  2. Add yogurt, tomato, onion, cayenne.
  3. Blend until smooth. This may be done in a food processor, in a blender or with a fork.
  4. Add sea salt and fresh black pepper to taste.
  5. Serve chilled with mixed raw vegetables.
  6. You could leave out the yogurt and squeeze in a fresh lime.

Best made a maximum of 1 hour before serving.

Squash Soup?

Ingredients:

  • 1 Acorn Squash Peeled, cubed
  • 1 Butternut Squash, Peeled, cubed
  • 3 large organic carrots, peeled
  • 1 large onion, peeled, quartered
  • 1 Box Organic chicken or vegetable broth
  • 1 Tbsp grape seed oil
  • 1 Granny Smith and 1 Honey Crisp Apple, peeled and cored
  • Optional:
  • Fresh Ginger (about 1″ pureed with all ingredients)
  • Cinnamon or Nutmeg
  • Raw honey

Preheat oven to 375.

  1. On a large baking sheet spread out all of the vegetables (not the apples yet).
  2. Drizzle the grape seed oil over them and shake the pan a bit.
  3. Roast the vegetables for about 45 minutes.
  4. Then add the peeled and cored apples and bake another 15 minutes.
  5. Puree all of the ingredients from the pan in a food processor, magic bullet or blender. (You can add about 1 Cup of the broth if it seems too thick to blend.
  6. Put all ingredients in a large pot, add the box of broth and heat.
  7. When ready to serve add to bowls and sprinkle with cinnamon or nutmeg.
  8. You can also add up to a tsp of honey when you sprinkle the cinnamon or nutmeg.
  9. You can also blend in the ginger when you are pureeing the vegetables and apples.
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