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Tried and True Healthy Recipes
Recipe of the Month
Spicy Roasted Sweet Potatoes
Carol Anne White, of Plantation, Florida, is the winner of our Healthy Soul Food Recipe contest. Her delectable, healthy recipe for spicy roasted sweet potatoes now graces its very own recipe card in this Healthy Soul Food feature! Here she is:
Candied sweet potatoes is a family recipe that I needed to make healthier. I took away the sugar and butter that made up the heavy syrup and substituted with agave nectar and olive oil. When you roast the sweet potatoes in the oven lightly coated with olive oil and agave nectar with a little chili powder, you will get caramelized potatoes with a little hit of spice. You can also add fresh herbs that will take it to another level.
Ingredients
2 ½ pounds sweet potatoes peeled and cut into chunks
2 tablespoons extra-virgin olive oil
2 tablespoons agave nectar (may substitute pure maple syrup)
1 tablespoon of fresh-squeezed lime juice
4 cloves garlic (minced)
1 tablespoon fresh grated ginger
1 teaspoon cinnamon
1 teaspoon chili powder
1 teaspoon nutmeg
½ teaspoon allspice
½ cup fresh scallions (chopped for garnish)
Preparation
1. Preheat oven to 425°F. Spray cooking spray lightly on a large foil-lined baking sheet.
2. In a large bowl, combine olive oil, agave nectar, lime juice, garlic, fresh ginger and spices. Then add sweet potatoes; toss and coat well.
3. Place seasoned sweet potatoes onto a baking pan and spread them out into a single layer, so they can roast evenly.
4. Roast sweet potatoes in oven, stirring occasionally, for about 40 - 45 minutes or until they are golden brown, tender, and caramelized. Remove from oven and season with a little salt and pepper to taste, if desired. Then place in serving dish, garnish with fresh scallions.
WHITE BEAN/SWISS CHARD SOUP
1/4 CUP OLIVE OIL 1 LARGE ONION, CHOPPED
1 CUP CHOPPED RED POTATOES 3 CLOVES OF GARLIC, CHOPPED
2 TSPS ITALIAN SEASONING 4 + CUPS VEGETABLE STOCK
2 CANS WHITE BEANS DRAINED 4 CHARD LEAVES TORN
1/2 CUP CHOPPED CARROTS 1/2 CUP CANNED DICES TOMATOES
Directions:
*Saute onions, garlic in olive oil over medium heat until they've softened.
*Sprinkle with Italian seasoning.
*Add potatoes and carrots and allow to sweat for 5/6 minutes before stirring in tomatoes.
*Add beans.
*Cover with broth and bring to a boil.
*Add chard and cook down.
*Add salt and pepper to your taste.
*Serve and finish with parmesan ribbons.
FAT-BURNER NOODLE PUDDING
(Makes 6-8 servings)
8 CUPS COOKED WHOLE WHEAT FETTUCCINI OR MACARONI (high in fiber)
4 CUPS LOW-FAT GREEK YOGURT ( calcium blocks fat from being absorbed)
3 EGGS (vitamin B 12 metabolizes fat)
4 TEASPOONS CINNAMON (boosts your metabolism)
1 CUP MIXED DRIED FRUIT (chopped) ( adds fiber and sweetness)
2 TEASPOONS VANILLA EXTRACT (for even more flavor)
Directions:
On Sunday, make up a tray of Dr. Oz's Fat-Burner Noodle Pudding and eat it for breakfast throughout the week.
*Preheat oven to 350 degrees
*Grease 2 quart casserole dish.
*Stir together yogurt, eggs, vanilla, cinnamon and salt. Mix well.
*Add 3/4 cup of dried fruit and all noodles.
*Combine and mix until everything is coated.
*Pour mixture into the prepared casserole dish. Top with the remaining 1/4 cup of dried fruit.
*Bake for 30 minutes. Sprinkle with some additional cinnamon before serving. *Enjoy!
Sunflower Salad Dressing
1 CUP SUNFLOWER SEEDS 1 CUP SPRING WATER
JUICE OF TWO LEMONS 2 SCALLIONS, CHOPPED
1/2 BUNCH OF PARSLEY, CHOPPED 2 TBS. FRESH TARRAGON OR 1/2 TSP. DRIED THYME
2 CLOVES GARLIC KELP OR BRAGGS LIQUID AMINOS TO TASTE
Place half of the sunflower seeds in the blender. Add remaining ingredients and blend. Add remaining sunflower seeds while blending. If dressing is too thick, add additional water. Refrigerate before serving.
Dr. Andrew Weil’s Pasta Puttanesca with Tuna
Holistic health pioneer Dr. Andrew Weil designed this dinner to be a mini-Mediterranean diet in a bowl. In addition to being heart healthy, the ingredients in this dish are full of cancer-fighting antioxidants.
Ingredients
2 (28 oz) cans Italian tomatoes, drained and crushed
4 tbsp extra virgin olive oil
1 tsp dried hot red pepper flakes
2 tbsp capers
1/2 cup black olives, pitted and chopped
3 mashed garlic cloves
2 tbsp fresh basil leaves, minced
1 lb dried pasta
1/4 cup Parmesan cheese, grated
1 package/can of healthy pouch/canned tuna (low-mercury type)
Directions
In a large bowl, combine the tomatoes, olive oil, red pepper flakes, capers, olives, garlic and basil. Let stand at room temperature for 1 hour.
Add the tuna to the mix.
Cook the pasta in rapidly boiling water until al dente. Drain well. Toss the hot pasta with the tomato mixture. Add the grated Parmesan cheese and serve immediately.
Kale with Red Bell Pepper
Yield: 2-3 servings
This dish is a favorite of Byron Hurt, director of Soul Food Junkies. His mother, Frances Hurt, has been serving this up for years. Follow her tip for cleaning the kale and you’ll never crunch into a bit of soil or sand again. Ingredients
- 1 large bunch kale
- 1 small red pepper cut in strips
- 1 small onion slice
- 2 small cloves garlic, chopped
- 1 tablespoon brown sugar
- 1 teaspoon salt or to taste
- 2 tablespoons plus ½ teaspoon olive oil
- 1 teaspoon red pepper flakes or to taste
- 1 can of low sodium chicken broth
- 2 to 3 tablespoons apple cider vinegar
Preparation
Remove stems from the kale and remove any yellow or brown spots. Place the kale in the kitchen sink, filled with cold water, and sprinkle with salt (salt helps to remove the dirt and grit). Wash, remove from sink, and replace the old water with new water. Repeat 3 times.
Heat 2 teaspoons olive oil in a large pot on medium heat, just until hot. Sauté kale 10 to 15 minutes until olive oil and moisture from greens is mostly absorbed. Add brown sugar, salt, red pepper flakes, and just enough chicken broth to cover greens. Cook for about 20 minutes, add the vinegar, and cook until tender. Add chicken broth when needed.
While this is cooking, sauté the pepper, garlic, and onions in ½ teaspoon of olive oil. Add the red pepper strips, garlic, and onion, and continue to cook on low heat until all of the ingredients are just tender. Drain most of liquid from kale, and toss with pepper mixture.
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