Team's Healthy Recipes 2024
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Mango Smoothie with Spinach and Banana
A sweet, creamy, and healthy green mango smoothie with spinach, banana, frozen mango, and almond milk. Tastes like a tropical vacation! Only 4 ingredients
SERVINGS: 1 (large) smoothie or 2 small
Ingredients
1 1/2 cups frozen mango pieces about 10 ounces
1 ripe banana cut into chunks
1 cup packed baby spinach leaves
3/4 cup unsweetened almond milk ( I use vanilla-almond milk)
Instructions
Place all of the ingredients in your blender: frozen mango, banana, spinach, and almond milk.
Blend until smooth. Enjoy immediately.
Nutrition
CALORIES: 299kcal per serving
CARBOHYDRATES: 72g
PROTEIN: 1g
FAT: 2g
SATURATED FAT: 2g
FIBER: 8g
SUGAR: 54g0 -
ONE DISH CHICKEN, BLACK BEANS, AND RICE
INGREDIENTS
* 1 cup uncooked long-grain white rice
* 1 cup chicken broth
* 1/4 cup salsa
* 2 tablespoons butter, melted
* 1/4 teaspoon salt (more to taste)
* 1 (15 ounce) can black beans, rinsed and drained
* 1 lb boneless skinless chicken breasts
* 1 (10 ounce) can enchilada sauce
* 1 cup shredded cheddar cheese
* 2 tablespoons green onions
INSTRUCTIONS
Preheat oven to 350 degrees and spray a 9x13 baking dish with cooking spray.
Add the rice, broth, salsa, butter, and salt to the pan and whisk together. Sprinkle the black beans on top.
Lay the chicken breasts on top and pour the enchilada sauce on top of the whole dish.
Cover tightly with foil and bake for 45-55 minutes or until chicken is no longer pink. Remove the chicken from the dish and stir rice.
Replace the chicken and sprinkle with cheese. Cover with foil and let the cheese melt. Sprinkle with the green onions.0 -
Broccoli Cauliflower Cheese Soup
INGREDIENTS
* 2 cups broccoli florets, chopped small, and rinsed
* 3 cups cauliflower florets, chopped small, and rinsed
* 1 cup carrot, diced ( optional for low-carb, keto diet)
* 1 tablespoon olive oil
* 1 yellow onion, diced
* 3-4 cloves garlic, minced
* 6 cups (1,5l) vegetable broth
* 1 (15oz – 420g) can diced tomatoes, drained (or 4 tomatoes, diced)
* 1 tablespoon Italian dried herbs
* A pinch of crushed red pepper flakes, or to taste
* Salt and fresh cracked black pepper
* Fresh grated Parmesan cheese, for serving (optional)
* Chopped fresh flat-leaf parsley, for serving
DIRECTIONS
1. To make the broccoli cauliflower soup: In a large pot or dutch oven, heat olive oil over medium-high heat. Add onion and garlic; cook until onions are translucent and garlic is fragrant for about 2 minutes.
Add carrot and cook stirring occasionally for 2 – 3 minutes. Add the broth, tomatoes, Italian herbs, red pepper flakes, salt, and pepper.
2. Bring to a boil, reduce heat and simmer for 5 minutes to combine all of the flavors together.
3. Stir in the rinsed broccoli and cauliflower florets, and continue to simmer gently until cooked through but still crunchy, approx. 5 minutes.
4. Adjust seasoning with salt and pepper, garnish with parmesan and fresh parsley and serve the broccoli cauliflower soup immediately.
Bon Appetite! Enjoy 😋0 -
CHICKEN AND SPINACH RICE POT
This comforting Risotto-style dish will be a big hit with families. The twist with this one-pot meal? Influences of ginger and curry that create a fragrant meal that is fast and simple to put on the table.
Prep: 15 min Cooking: 20 min - 25 min
Yields 4 servings
INGREDIENTS
2 tbsp (30 mL) butter
1 onion chopped
2 garlic cloves minced
2 boneless, skinless chicken breasts cut into bite-size pieces
2 tsp (10 mL) minced fresh ginger or 1/2 tsp (2 mL) dried ground ginger
2 tsp (10 mL) curry powder
3/4 cup (180 mL) basmati rice
2 cups (500 mL) 5 % light cream or 10 % half-and-half cream
1 cup (250 mL) water
4 cups (1 L) lightly packed chopped baby spinach
Salt and pepper to taste
PREPARATION
In a large deep pot, melt butter over medium heat. Add onion and garlic; sauté for 5 min or until onions are softened. Add chicken, ginger and curry powder and cook stirring often, for 5 min or until chicken is lightly browned. Add rice and stir to coat.
Add cream and water and increase heat to medium-high and bring to a boil, stirring occasionally. Stir in spinach. Cover and reduce heat to low; simmer for about 10 min or until rice is tender and chicken is no longer pink inside. Add salt and pepper to taste. Remove from heat and let stand 5 min before serving.
TIPS
Rice mixture should be slightly runny to spoon out into shallow soup bowls.
For a burst of fresh flavour, garnish with chopped fresh coriander.0 -
Instant almond meal bread in a mug for a quick filling snack:
2 tablespoons of almond meal
1 tablespoon of olive oil
1/2 teaspoon of baking powder
1 egg
Mix it thoroughly in a coffee mug
Microwave for 50-60 seconds
Tip it out onto a plate or board, then slice it, butter it, ENJOY ☺️
*I’ve also experimented by adding a quarter teaspoon of roasted garlic powder and half teaspoon of mixed herbs for a savoury twist - SO good 😊2 -
Following recipe I printed off the Cancer Clinic Website
Tomato and Basil Frittata
close up of Tomato and Basil Frittata on plate
Frittatas are oven-baked omelets that can use all kinds of ingredients. Make ours with grape tomatoes, fresh basil, and feta cheese for a light and simple breakfast, lunch, or dinner.
Prep Time: 15 minutes | Total Time: 30 minutes or less | Servings: 4
Ingredients:
8 eggs
1 cup halved grape tomatoes
¼ cup coarsely chopped fresh basil
⅓ cup feta cheese
Salt and freshly ground black pepper
Preheat the oven to 350 degrees.
In a bowl, beat the eggs. Gently add tomatoes, basil, and feta and sprinkle with salt and pepper.
Coat a 10- or 11-inch nonstick, ovenproof skillet with cooking spray and place over medium heat. Pour in egg mixture and cook without stirring for 30 to 45 seconds, or until the eggs are set on the bottom. Continue cooking, using a spatula to lift the edges of the frittata toward the center of the skillet, while gently tilting the pan so the uncooked eggs run underneath the bottom of the frittata. Cook for 15 to 20 seconds, repeating the process several times until the egg on top is still wet, but not runny. Don’t worry if the frittata looks a little lumpy.
Transfer to the oven and bake for 3 to 7 minutes, or until the top is just set. Do not overcook.
Remove from the oven and let sit for 1 minute. Carefully run a spatula around the skillet edge to loosen the frittata and slide out or invert onto a serving plate.
Per serving:
Calories 185
Calories from fat 115
Total fat 13.0 g
Saturated fat 5 g
Trans fat 0.1 g
Polyunsaturated fat 1.5 g
Monounsaturated fat 4.4 g
Cholesterol 435 mg
Sodium 280 mg
Total carbohydrate 3 g
Dietary fiber 1 g
Sugars 2 g
Protein 15 g0 -
You are going to love these amazing Egg bites, they are perfect for that HANGRY o'clock, or just a grab and go breakfast. This recipe is freezer friendly and a simple reheat whenever you need a quick snack or breakfast.
78 calories per egg bite
PREP TIME 15 minutes
COOK TIME 20 minutes
TOTAL TIME 35 minutes
Ingredients
* 1/2 cup baby greens, chopped ( baby spinach works great)
* 1 small tomato, diced and seeded
* 4 strips bacon, cooked and crumbled
* 1/4 cup shredded cheddar cheese
* 7 large eggs
* 1/4 cup milk ( if using almond use unsweetend)
* salt and pepper to taste
Instructions
1. Preheat oven to 350 degrees F.
2. Spray muffin tin generously with nonstick spray.
3. In a medium bowl mix eggs, milk, salt, and pepper to taste.
4. To each muffin slot, add about 1 tbsp of greens, tomatoes, bacon, and a sprinkle of cheese.
5. Pour over egg mixture to each slot leaving little room at the top.
6. Bake egg bites for 20 minutes. If the top is not fully cooked return to the oven cooking in 3-minute increments. Enjoy!0 -
Lemon Blueberry Bread
PREP TIME 15 mins
COOK TIME 1 hr
TOTAL TIME 1 hr 15 mins
This moist Lemon Blueberry Bread is studded with juicy blueberries and loaded with lemon flavor. The optional lemon glaze adds more flavor and locks in moisture.
INGREDIENTS
BREAD:
1 1/2 cups all purpose flour
1/2 - 1 cup sugar I always use 1/2 cup sugar and it is plenty sweet for us, but you may want more
1 1/2 teaspoons baking powder
1/2 teaspoon salt
2 eggs
1/2 cup milk
1/3 cup melted butter
1 teaspoon vanilla
Zest and juice of one lemon
1 1/4 cups fresh blueberries divided
GLAZE: optional (I like glaze)
1 cup powdered sugar
2 tablespoons lemon juice
1 tablespoon butter softened
INSTRUCTIONS
Preheat oven to 350 degrees F. Grease a 8x4" loaf pan, set aside.
BREAD: In a large bowl combine the all purpose flour, sugar, baking powder and salt. Make a well in the center and add in the eggs. Lightly beat eggs in the well. Add in the milk, melted butter, vanilla, zest and lemon juice. Fold in 1 cup of blueberries. Transfer to prepared pan. Bake for 50-60 minutes or until a toothpick inserted in the center comes out clean. Cool in pan for 10 minutes.
GLAZE: In a small bowl combine the powdered sugar, lemon juice and butter. Drizzle over warm bread. Cool completely.
RECIPE NOTES
** If you want to use frozen blueberries, DO NOT thaw or it will discolor your bread.0 -
Whole Wheat Irish Soda Bread: a more wholesome version of the Original Recipe
PREP TIME: 10 minutes
COOK TIME: 30 minutes
TOTAL TIME: 40 minutes
Ingredients
3 cups soft whole wheat flour
1 cup soft white flour, cake flour works well
1 1/2 tsp baking soda
1 3/4 cups buttermilk
Instructions
Preheat oven to 425 degrees F.
Sift together the 2 flours,and baking soda.
Form a well in the middle of the dry ingredients and pour in the buttermilk.
Mix together with a wooden spoon only until a soft dough forms and the flour is fully incorporated.
Turn the dough out onto a floured surface and form into a 10 inch round.
Place on a parchment lined baking sheet.
Using a sharp knife cut an x into the surface of the dough about a half inch deep and reaching to about an inch from the edge of the dough.
Bake for 30-35 minutes until golden brown and crusty and sounds hollow when tapped.
Notes
For plain Irish Soda Bread simply replace the whole wheat flour with the same amount of all-purpose white flour.
As a substitute for the buttermilk,
add a 2 tablespoons of lemon juice or plain vinegar to plain whole milk. Stir and let stand a minute to curdle.
The acidity in buttermilk or soured milk is meant to boost the rising action of the baking soda.0 -
Glazed Easter Ham
YIELDS: 18 servings
PREP TIME: 0 hours 20 mins
COOK TIME: 3 hours 0 mins
TOTAL TIME: 3 hours 20 mins
Ingredients
1 whole fully cooked bone-in ham (15-18 pounds)
whole cloves
3 c. brown sugar
1/2 c. spicy brown mustard
1 can Dr Pepper or Coke
3 tbsp. apple cider vinegar
Directions
Preheat the oven to 325 F.
Score the surface of the ham in a diamond pattern about 1/8-inch deep. Place cloves in the middle of each diamond.
Place the ham in a large roasting pan with a rack, tent it with foil, and bake for 2 to 2 1/2 hours—or longer, depending on the package directions. (Some hams may require 3 to 3 1/2 hours at a lower temp; just check the package.)
Heat the brown sugar, mustard, vinegar and soda in a small saucepan until bubbly.
Cook until reduced and a bit thicker, about 15 minutes.
After about 2 hours of baking time, remove the foil and brush the glaze on the ham in 20 minutes intervals (put the ham back in the oven, uncovered, in between) until it's nice and glossy.
Remove from the oven and allow to rest 15-20 minutes before carving.
Bon Appetite!0 -
ONE DISH CHICKEN, BLACK BEANS, AND RICE
Serves 4
INGREDIENTS
* 1 cup uncooked long-grain white rice
* 1 cup chicken broth
* 1/4 cup salsa
* 2 tablespoons butter, melted
* 1/4 teaspoon salt (more to taste)
* 1 (15 ounce) can black beans, rinsed and drained
* 1 lb boneless skinless chicken breasts
* 1 (10 ounce) can enchilada sauce
* 1 cup shredded cheddar cheese
* 2 tablespoons green onions
INSTRUCTIONS
Preheat oven to 350 degrees and spray a 9x13 baking dish with cooking spray.
Add the rice, broth, salsa, butter, and salt to the pan and whisk together. Sprinkle the black beans on top.
Lay the chicken breasts on top and pour the enchilada sauce on top of the whole dish.
Cover tightly with foil and bake for 45-55 minutes or until chicken is no longer pink. Remove the chicken from the dish and stir rice.
Replace the chicken and sprinkle with cheese. Cover with foil and let the cheese melt. Sprinkle with the green onions.0 -
Whole Wheat Bread
1 package active dry yeast
1/4 cup warm water
1 1/2 cups hot water
2 Tablespoons honey
2 teaspoons salt
3 Tablespoons shortening
2 cups stirred whole wheat flour
3 to 3 1/4 cup sifted all-purpose flour
Soften active dry yeast in 1/4 cup warm water (110 degrees). Combine hot water, honey, salt, and shortening: cool to lukewarm.
Stir in whole wheat flour and 1 cup white flour; beat well. Stir in softened yeast. Add enough of the remaining flour to make a moderately stiff dough and stir until blended well. Turn out on lightly floured surface; knead till smooth and satiny (10-12 minutes).
Shape dough into a ball; place in lightly greased bowl, turning once to grease surface. Cover; let rise in warm place till double (about 1 1/2 hours). Punch down. Cut into 2 portions; shape each into a smooth ball. Cover and let rest 10 minutes.
Shape into loaves; place into greased loaf pans. Let rise until double (about 1 1/4 hours). Bake in moderate oven (375 degrees) about 45 minutes. Cover loosely with foil last 20 minutes, if loaves brown too quickly. Makes 2 loaves.1 -
Impossible Pie
Ingredients
1/2 cup butter, softened
1/2 cup flour
1 cup sugar
2 tsp vanilla extract
4 eggs
2 cups milk
1 cup shredded coconut
Instructions
1. Preheat oven to 350F.
2. Add all ingredients to a large bowl and beat together until combined.
3. Pour into a 9-inch greased pie pan. Bake for 1 hour or until centre is firm and pie is golden.
4. Cool on a cooling rack and then put in the fridge until ready to serve. I recommend waiting a few hours so the pie has a chance to firm up.
A Suggestion:
Make in morning then when cooled put in fridge for remainder of day preparing for the family evening dinner with finishing off with your scrumptious dessert!
The above pie has been around for ages, my Grandmother and Mother many family made this pie. As it bakes it forms it’s own pie crust, pne of the easiest pies to make. A great dessert for Church Suppers, Pot Blesses, and Family Entertaining!
Bon Appetite!0 -
Broccoli and Cheddar Cheese Quiche
Ingredients
4 eggs
1 cup milk
1 can Cream of Broccoli Soup
1/2 cup shredded Cheddar cheese
1/2 cup broccoli florets, cut into small bites size pieces
1 9-10 inch (23-25 cm) deep ready to bake frozen pie crust
Directions
Preheat oven to 350°F (180°C)
In a large mixing bowl,beat eggs and milk until frothy,stir in soup until well combined.
Arrange half (1/4 cup) of the cheese and (¼ cup) broccoli florets in the bottom of the pie shell.
Pour liquid mixture into pie shell until ¾ full then add remaining cheese and broccoli.
Transfer to the middle rack of preheated oven.
When quiche is on oven rack pour in remaining egg mixture to top of crust.
Bake for 45 minutes or until a toothpick inserted into the center of the quiche comes out clean.
Let cool for 10 minutes before serving
Bon Appetite!0 -
Quinoa Mediterranean Salad with Chicken
Ingredients
* 3 cups cooked quinoa
* 1 recipe Roasted Tomatoes
* 2 cups arugula
* 1 cup sliced Persian cucumbers
* 1 cup mixed basil & mint
* ¾ cup crumbled feta cheese
* ¾ cup Kalamata olives, pitted and sliced
* ½ cup diced red onion
* ⅓ cup toasted pine nuts
* 1 recipe Italian Dressing, plus 2 additional garlic cloves, grated
* ½ teaspoon sea salt
* Freshly ground black pepper
* Pinches of red pepper flakes
* 1 cup roasted chickpeas
Instructions
* In a large bowl, combine the quinoa, roasted tomatoes, arugula, cucumbers, herbs, feta, olives, onion, and pine nuts.
* Toss to combine, then drizzle with the dressing and toss again. Sprinkle with the salt, pepper, and a few pinches of red pepper flakes, and toss again. Top with the roasted chickpeas and serve.0 -
Chickpea Tomato Cucumber Salad
This delicious version of tomato cucumber salad features the additional bright flavors of lime & mint plus the healthy addition of protein-rich chick peas.
Ingredients
* 1 cup canned, , low sodium chickpeas, rinsed and drained
* 2 medium ripe tomatoes, , diced
* 1 1/2 cups chopped cucumber
* 1/2 cup thinly sliced red onion
* 1/4 cup chopped fresh mint
For the dressing
* Juice of 1 lime
* zest of one lime, , finely minced
* 3 tbsp honey
* 1/4 cup extra virgin olive oil
* a pinch of salt and pepper to season
Instructions
1. Add all of the salad ingredients to a large bowl, then prepare the dressing.
2. To prepare the dressing, simply whisk all of the ingredients together well and pour over the salad ingredients.
3. Toss together well and chill in the fridge for at least a couple of hours, tossing occasionally.
Bon Appetite! 😋0 -
Wombok salad
A wombok is a Chinese or Napa cabbage that looks like this when sliced in half.
Ingredients:
1/2 a wombok, sliced thinly
1/2 cup slivered almonds, toasted
1 packet of dried, crunchy egg noodles
6 shallots (green onions), sliced finely
Dressing:
1/4 cup olive oil
1/4 cup apple cider vinegar
1- 2 tablespoons Tamari sauce
1 - 2 tablespoons sesame oil
1 - 2 tablespoons of sweetener, like Natvia, Allulose or Monkfruit
Place the wombok and shallots in a large bowl. Toss them together.
Place all the dressing ingredients in a shaker container and shake them together well.
When you are ready to eat the salad, take a serve of the cabbage and shallots, add dressing to taste, and sprinkle with the almonds and noodles.
You CAN mix everything together just before serving but the salad will get soggy fairly quickly so I prefer to keep it crunchy by assembling serve by serve.
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Vegetable Rice Pilaf
Ingredients
* 2 tsp olive oil
* 1/2 onion, diced
* 1 cup white long-grain rice, uncooked
* 1/2 tsp garlic salt
* 1/2 tsp basil leaves, dried (crushed)
* 1/2 tsp ground turmeric
* 2 cups chicken broth
* 1 cup peas and carrots mix, frozen
Instructions
* Heat the oil in a skillet over medium heat. Add the onion and cook 3 minutes, until translucent.
* Add the rice and stir, until the rice is lightly toasted. Add the garlic salt, basil and turmeric to the skillet and stir until evenly combined.
* Stir in the chicken broth and bring to a boil. Reduce heat to a simmer, cover and cook for 10 minutes. Stir in the peas and carrots, cover and cook for an additional 10 minutes. Fluff with a fork and enjoy! 😋0 -
Chicken Chow Mein with Chow Mein Sauce
Servings: 8 servings
Ingredients
1 lb chicken breast, boneless, skinless
3 tbsp oil
12 oz chow mein noodles, (uncooked noodles)
2 cups cabbage
1 large carrot, julienned
1/2 batch green onions
2 garlic cloves
Chow Mein Sauce
6 tbsp oyster sauce
3 tbsp low sodium soy sauce
3 tbsp light sesame oil, (not toasted)
1/2 cup chicken broth
1 tbsp cornstarch
1 tbsp granulated sugar
Instructions
In a small mixing bowl, use a whisk to combine oyster sauce, granulated sugar, sesame oil, soy sauce, chicken broth and cornstarch. Set aside.
Cook your noodles according to package instructions then drain, rinse with cold water and set aside.
Heat a large wok or pan with olive oil over medium-heat. Cut your chicken breasts into bite-sized strips and cook them in the oil until golden brown. Remove strips and set aside.
Add carrots, cabbage and pressed garlic and saute for a few minutes until veggies are slightly softened and the cabbage is a bit translucent.
Add chicken and noodles back into the pan. Pour sauce over the top and continue cooking all the ingredients together for another 2 minutes.
Garnish your chow mein with chopped green onions and serve the noodles straight from the pan and piping hot!
Recipe Notes
Note: When using cooked Chow Mein Noodles, it should measure to about 1lb.0 -
Cheesy Breakfast Egg Rolls
TOTAL TIME: Prep: 30 min.
Cook: 10 min
YIELD: 12 servings.
Great for on the Go Breakfast: Car or SkyTrain
The egg and sausage mixture can be made the night before,
So all you do in the morning is roll them up,
fry them up…
Take them in your Travel Container to Work!
Ingredients
1/2 pound bulk pork sausage
1/2 cup shredded sharp cheddar cheese
1/2 cup shredded Monterey Jack cheese
1 tablespoon chopped green onions
4 large eggs
1 tablespoon 2% milk
1/4 teaspoon salt
1/8 teaspoon pepper
1 tablespoon butter
12 egg roll wrappers
Cooking spray
Optional: Maple syrup or salsa
Directions
1. In a small nonstick skillet, cook sausage over medium heat until no longer pink, 4-6 minutes, breaking it into crumbles; drain. Stir in cheeses and green onions; set aside. Wipe skillet clean.
2. In a small bowl, whisk eggs, milk, salt and pepper until blended. In the same skillet, heat butter over medium heat. Pour in egg mixture; cook and stir until eggs are thickened and no liquid egg remains. Stir in sausage mixture.
3. Preheat air fryer to 400°. With 1 corner of an egg roll wrapper facing you, place 1/4 cup filling just below center of wrapper. (Cover remaining wrappers with a damp paper towel until ready to use.) Fold bottom corner over filling; moisten remaining wrapper edges with water. Fold side corners toward center over filling. Roll egg roll up tightly, pressing at tip to seal. Repeat.
4. In batches, arrange egg rolls in a single layer on greased tray in air-fryer basket; spritz with cooking spray. Cook until lightly browned, 3-4 minutes. Turn; spritz with cooking spray. Cook until golden brown and crisp, 3-4 minutes longer.
If desired, serve with maple syrup or salsa.1
