Healthy Recipes

Healthy recipes help you enjoy healthy food that also tastes great!
“You are what you eat.” Research is verifying this common saying daily.

Healthy and delicious recipes appearing here means they have been tried and enjoyed in my kitchen. I love food and refuse to sacrifice taste in preparing it. While I enjoy total vegetarian fare I have incorporated other options in many of the recipes featured here.
Browse our simple to prepare and delicious healthy recipes to see how you can enjoy the foods you love and stay healthy.



Beer Battered Fish

A healthy alternative to an old favorite!
Suitable for gluten free diets.

Batter:
• ¾ cup Nourish Signature Flour Blend*
• ¼ tsp salt
• 2 Tbsp apple cider vinegar
• 1 Egg
• 1 cup gluten-free beer
• Gluten-free vegetable or canola oil (not olive oil) for frying
• Fish of choice
• Additional flour for dusting fish

1. Mix all ingredients together in mixing bowl until smooth and free of lumps.
2. Dust your choice of fish with Nourish Signature Flour Blend* until fish is lightly covered and dry.
3. Roll the floured fish through the batter mixture until evenly and thoroughly coated.
4. Fry in pan coated with hot oil and heated to approximately 375º F, fish is ready when golden brown.
5. Makes 4 servings.

*Nourish Signature Flour Blend is available at
Nourish
1304 Topsail Road, Paradise
Phone: 747-2867 or check online at
Website: www.nourishnewfoundland.ca

1/8 Cup Water, for sautéing
4 Carrots, sliced
3 Onion, chopped
2 Cloves garlic, chopped finely
1 ½ Tsp. Cumin
1 Tbsp. Gingeroot
1 Tsp Salt
½ Tsp Pepper
6 Cups Veggie or Chicken Broth
¾ Cups Red Lentils
Plain Yoghurt and Coriander (optional garnish)

Method: Sauté carrot, onion, garlic, cumin, ginger, salt and pepper in water for 5 minutes.
Add broth and red lentils. Simmer for 20 minutes or until cooked.

Let cool and use hand blender or transfer soup to a food processor to puree.
Serve with a dollop of combined yoghurt and coriander.

1 large butternut squash
2 large sweet potatoes
3 carrots
1 large onion
2 tart apples (such as granny smith)
1 tsp. cinnamon or nutmeg
6-8 cups vegetable or chicken broth
1 cup hot skim milk (optional)
Salt and Pepper to taste
Fresh parsley, crushed pecans, sour cream (garnish options)

Peel and chop vegetables in medium sized pieces. Place in a dutch oven over medium heat. Add to 6-8 cups of vegetable broth.
Simmer and cook until vegetables are soft, approx. 20 min.
Add 2 granny smith apples, peeled and chopped, 1 tsp nutmeg or cinnamon, Salt and Pepper to taste.
Continue to cook until apples are soft.
Reduce heat and stir in 1 cup of hot skim milk or water, thinning to desired consistency.
Heat slowly, do not boil. Let cool for 20 minutes. Use a hand blender or transfer to food processor to puree. Reheat on low heat.

1 package ground soy
1 large onion, chopped
1 medium green pepper, chopped
2 cloves garlic, minced
1 can of organic mushrooms
1 19 oz. can diced, red tomatoes
1 14oz. can tomato sauce
1 19oz. can red kidney beans
1 teaspoon chili powder ( or more to taste)
1 package frozen corn, partially thawed and drained
1/2 tsp. black pepper

Sauté onion, garlic and green pepper in 1 tablespoon olive oil (or less).
Add minced garlic and stir in ground soy.
Stir and heat for two minutes on medium heat.
Add tomato sauce, kidney beans, diced tomatoes, chili powder and pepper.
Stir in corn and reduce heat to simmer for approx. 30 minutes.
Let chili sit for at least one hour before serving. Serve with dollop fat free or light sour cream on top.
I like to serve this chili over 1/2 cup cooked brown rice with side order of garlic bread and garden salad.

Guiltless Fries, Dressing and Gravy

Fries

4 large potatoes( peeled, washed and dried) thickly sliced or cut in chunks
Place in large plastic bag with 2 Tbsp. olive oil and shake until potatoes are covered.
(You may want to divide the potatoes in half and repeat procedure.)
Bake at 375 degrees until browned, turning once.

To lessen amount of oil you can also oil spray when on cookie sheet instead of the plastic bag method.
Place potatoes on a non-stick or oil sprayed cookie sheet.

Sprinkle with:
1 tsp. parsley
1 tsp. garlic powder
1 tsp. onion powder
Bake at 375 degrees until browned, turning once.

Dressing:

2 cups whole wheat bread crumbs
Salt, pepper and onion powder to taste
2 Tbsp. savory
Spray lightly with Pam or olive oil spray pump.Toss and place in medium sized baking dish.
Bake for 10 -12 minutes in 375 degree oven - I put it in when I turn my potatoes.
To arrange - place potatoes on a plate, add mushroom gravy (recipe below) and sprinkle dressing on top. Enjoy!

Mushroom Gravy

1 cup chopped/sliced mushrooms (any type will do)
2 cloves garlic, chopped fine
Vegetable stock, red wine or water, as necessary to prevent burning
2 Tbsp. Bragg Liquid Aminos or lite tamari/soya sauce 1 tsp. fresh, or ½ tsp. ground parsley.
2 cups water
black pepper

Stir fry onion in a non-stick pan over medium heat adding stock, wine or water to prevent burning.
Add garlic and mushrooms and cook until soft.
Add 1 cup water and simmer for 10 minutes.
Dissolve 2 Tbsp. whole wheat flour or cornstarch and Bragg Liquid Aminios/soy sauce in remaining cup cold water.
Add to stir fry. Stir and boil until thickened.
Add 1/8 tsp. gravy browning if desired.
Serve over mashed potatoes or as sauce for rice.

2 1/2 cups fat-free milk
1/2 cup dry rolled oats (not instant)
1 cup whole wheat flour
3/4 cup unbleached flour
3 Tbsp. baking powder
11/2 Tbsp. sugar
1/2 tsp. salt
11/2 tsp. cinnamon
3 egg whites, beaten
1 tsp vanilla
Blueberries, frozen or fresh.

Preheat pan over moderate heat.
Combine oats and milk in medium bowl.
In a large bowl, combine both flours, sugar, baking powder, salt, cinnamon and berries.
Add beaten egg whites and vanilla to milk mixture; stir to combine.
Add wet ingredients to flour ingredients and stir just until combined. Do not overmix.
Use 1/4 cup batter for each pancake.
Serve with pure maple syrup for best taste!

Ingredients (use vegan versions (http://vegweb.com/index.php?topic=15403.0)):

1 1/2 cups flour (I like 1 cup white spelt and 1/2 whole wheat)
1/2 cup wheat germ (raw or toasted will do)
3 tablespoon baking powder
1/2 teaspoon sea salt
a little less than 1/2 cup turbinado sugar
1/4 cup unsweetened apple sauce
1 teaspoon vanilla extract
3/4 cup plain soy milk plus 1 teaspoon apple cider vinegar
3 tablespoon canola oil (or preferred oil)
1 1/2 cups blueberries (thawed or fresh)
cinnamon-turbinado sugar for the top

Preheat oven to 350 degrees.
In a large bowl, whisk or sift flour, wheat germ, baking powder and salt.
In a small bowl, combine vegan sugar, apple sauce, vanilla, soy milk + vinegar and oil.
Add wet ingredients to dry and combine.
Fold in blueberries.
Pour into muffin tins and sprinkle tops with cinnamon-vegan sugar. Bake for about 30 minutes. Enjoy!

I make several versions of this muffin and people always rave. Add a mashed up ripe banana, experiment with different flours, use grape or apple juice instead of soy milk or forget the oil altogether. You can also add a lot less vegan sugar or use vegan maple syrup instead.

Serves: 6-20, depending on tin size

Preparation time: 15 min plus 30-40 min baking.

Chocolate Mousse

1 (12.3oz) carton lite silken tofu
1/2 cup fat free soy milk
1/2 large banana
1/3 cup maple syrup (or more to taste)
1 tsp. vanilla
1/3 cup unsweetened cocoa powder

Place all ingredients in a food processor and blend on high until very well mixed.
Pour into four parfait dishes and top with ground almonds and toasted coconut. (optional)
Let set in refrigerator at least 2 hours before serving