Team Healthy Recipes for 2025
316Judith
Posts: 9,466 Member
Good Morning Team
I posted this Recipe Thread under Announcements but am moving this Thread to our Daily Discussion Thread. Below you will see the last 3 Posts from myself and from myhands4God.
Evening Hello Team
It took me a while but I am so happy I found our Healthy Recipe Thread. Let’s start building it up and post new recipes!
I can hardly wait for Linda to post her Curry recipe.
Best of all, when I can eat those kinds of foods it will be nice to try that recipe and others.
Blessings on your evening and day tomorrow!
I posted this Recipe Thread under Announcements but am moving this Thread to our Daily Discussion Thread. Below you will see the last 3 Posts from myself and from myhands4God.
Evening Hello Team
It took me a while but I am so happy I found our Healthy Recipe Thread. Let’s start building it up and post new recipes!
I can hardly wait for Linda to post her Curry recipe.
Best of all, when I can eat those kinds of foods it will be nice to try that recipe and others.
Blessings on your evening and day tomorrow!
0
Replies
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myhands4God
Posted on April 10
I am excited about this thread. Do you have any specific rules in regards to health recipes? I have a couple I have just tried that I would like to share but I don't want to break any food rules here.0 -
Good Morning myhands4God
About posting recipes, no particular rules: just post the recipe including Ingredients used; Directions and if possible include the total calories the recipe is: for example:
Serves 4
200 Calories per serving
I will post a recipe in the next thread to hopefully help you see how we have posted recipes in past.
Happy to have you onboard. 😊0 -
The BEST Healthy Turkey Chili
The BEST Healthy Turkey Chili recipe full of fresh veggies, lean ground turkey and loaded with flavor! The perfect cozy chili you can easily make in our instant pot, crock pot or right on the stove!
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 8
Ingredients
* 1 tablespoon olive oil
* 2 lbs lean ground turkey
* 1 yellow onion chopped
* 1 red bell pepper chopped
* 1 green bell pepper chopped
* 2 jalapeños chopped
* 5 cloves garlic minced
* 1 (28 oz) can crushed tomatoes
* 1 (15 oz) can petite diced tomatoes
* 1 cup low sodium beef broth
* 3 tablespoons tomato paste
* 1 teaspoon hot sauce I used Texas Pete
* 1 (15 oz) can kidney beans, drained and rinsed
* 3 tablespoons chili powder
* 2 teaspoons dried oregano
* 1 teaspoon cumin
* 1 1/2 teaspoons salt
* 1/2 teaspoon black pepper
* Pinch of cayenne pepper
* 1 packet Stevia
Instructions
* In a large pot or dutch oven over medium-high heat, cook the ground turkey, crumbling with a spoon, until browned. Drain off any excess liquid and transfer to a plate lined with a paper towel.
* Drizzle a little olive oil in the hot pan and add in the onion, bell peppers and jalapeños, cooking about 3 to 4 minutes, until onion is translucent and peppers have softened. Stir in the garlic and sauté for an additional 30 seconds.
* Add back in the cooked ground turkey, along with the rest of the ingredients, and bring everything to a boil. Reduce the heat and cover, allowing the chili to simmer for about 30 minutes or up to an hour, stirring occasionally so the chili doesn't stick to the bottom of the pan.
* Ladle the chili into bowls, add your favorite toppings and enjoy!
* Bon Appetite
Nutrition
Serving: 1/8th of recipe
Calories: 266 Calories
Carbohydrates: 25.4g
Protein: 34.9g
Fat: 3.5g
Saturated Fat: 0.4grams
Sodium: 501mg
Fiber: 7.4grams
Sugar: 9grams0 -
JAGACIDA (CAPE VERDEAN BEANS & RICE)
Jagacida is a beans and rice dish found in Cape Verdean cuisine. Also referred to as jag, the dish is heavily seasoned with onion, paprika, and bay leaves. With the kidney beans and paprika, the dish becomes a beautiful red and gold mixture that smells incredible. Jagacida can be eaten as a side dish or with vegetables to create a vegetarian meal.
Serves 8
1 hour cook time: total
Nutrition
Calories per serving 320
Fat 6 grams
Saturated Fats 1 gram
Sodium 260 mg
Carbs 58 grams
Sugars 1 gram
Fibre 4 grams
Protein 9 grams
INGREDIENTS
2 tablespoons olive oil
1 medium onion, diced
4 garlic cloves, minced
5 cups water
1 tablespoon paprika
2 bay leaves, dried or fresh
2 ½ cups long grain brown rice
1 (15-ounce) can kidney beans, no salt added, drained and rinsed
Salt
Pepper
INSTRUCTIONS
1. In a large pot or dutch oven over medium heat, heat the olive oil. Add the onions and garlic; cook for 10 minutes, stirring ocassionally, or until browned.
2. To the pot, add the water, paprika, and bay leaves; bring to a boil.
3. Add the rice to the pot of boiling water; lower the heat so that the rice simmers. Add the beans and cover the pan. Let the rice simmer for 25 to 30 minutes, or until the water is fully absorbed and the rice is tender.
4. Add salt and pepper to taste before serving.
Bon Appetite!
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Easy Baked Eggplant Salad
Prep Time 10 minutes
Cook Time 25 minutes
Serves 4
INGREDIENTS
* 2 Large Eggplants Cut into cubes
* 3 Large Tomatoes Chopped
* 1/2 cup Parsley Finely chopped
* 1 Jalapeño finely chopped Optional
* 1/3 cup Green Olives chopped
* 2 tablespoons olive oil
* 1 teaspoon salt
* 1/4 teaspoon black pepper
* 1/2 teaspoon Coriander powder
* 1/2 teaspoon Cumin powder
* 1/4 teaspoon sumac optional
Dressing
* 3 tablespoons Olive oil
* Juice of 1 lemon
* 1/2 teaspoon Pomegranate molasses optional
* Salt to your liking
* Black Pepper to your liking
* 2 tablespoons Red onion finely chopped
INSTRUCTIONS
* Preheat the oven to 375 degrees Fahrenheit
* In a bowl, add the eggplants cut into small cubes, 2 tablespoons of olive oil, salt, black pepper, cumin, corriander and sumac. Toss the eggplants with your hands to ensure they are all well coated in the oil and spices. Place the eggplants on a baking sheet and place it in the oven to bake for 25-30 minutes or until the eggplant is soft and golden. During the baking process, stir the eggplants a few times to make sure it cooks evenly.
* While the eggplant bakes, make the dressing. In a mason jar, add the olive oil, lemon juice, pomegranate molasses, salt, black pepper and red onion. Taste the dressing and addtional seasoning to your liking.
* Once the eggplant has cooked, pour into a bowl and add the tomatoes, jalapeños, parsley, olives and dressing and mix well. Taste the salad and addtional seasoning to your liking.
* Top it off with toasted pine nuts or walnuts and enjoy!
Bon Appetite!1 -
Caprese Egg Muffins
Prep time: 25 minutes Cook time: 20 minutes / Serves 12 /175 calories per muffin
(These are really more like egg bites than muffins to me.)
Ingredients:
2 Tablespoons olive oil
2 cups baby spinach (I used frozen spinach)
1 cup cherry tomatoes, chopped
3 Tablespoons basil leaves, cut into long thin strips
½ teaspoon salt
½ teaspoon ground black pepper
½ teaspoon garlic powder
10 large eggs, beaten
38 pearls fresh mozzarella (I used 12 balls and cut into small pieces)
Balsamic glaze, to serve (optional)
Instructions
1. Preheat oven to 350 degrees and prepare a 12-cup muffin tin with nonstick cooking spray. (I used paper liners, which was a disaster! The spray would work so much better.)
2. In a medium skillet, heat the olive oil over medium heat. Sauté the spinach and tomatoes until wilted. 3. Transfer the wilted vegetables to a medium bowl and let cool for about five minutes. Add the fresh basil, salt, black pepper, garlic powder, and beaten eggs. Stir to combine.
4. Use a measuring cup to divide mixture evenly into the prepared muffin tin. Add three mozzarella pearls into each cup.
5. Bake 18-23 minutes until eggs are set.
6. Remove from the muffin tin and serve with balsamic glaze drizzled over the top if desired.
7. Refrigerate leftovers for up to three days.
Copied from Clorado Country Life Magazine from the Colorado Egg Producers.1 -
Recipe Provided from Oncology “Canada” Cancer Clinic for High Protein Drinks for Mouth and Jaw Disorders caused from Cancer Treatment:
This Recipe is Delicious for Everybody 😋
**Chocolate Peanut Butter Banana Shake**
1 cup whole 3% milk
1⁄4 cup whey protein powder
1 banana
2 tbsp peanut butter
1 tbsp cocoa powder
Blend all ingredients together until smooth. Makes 1 3⁄4 cups.
Optional: Add cooked oats and/or cooked lentils. That equals 580 calories and 39 grams of protein
Per 250ml/ 1 cup= 330 calories and 22 grams of protein
So Delicious! 😋0 -
Here is another Liquid Drink for Those who can’t eat Solids from the Oncology Department
High Calorie Hot Chocolate
3⁄4 cup whole 3% milk
1⁄4 cup skim milk powder
1⁄4 cup half and half cream
1 tbsp cocoa powder
1 tsp honey
1⁄2 tsp cinnamon
Makes 1 cup. Per 250ml = 342 calories
and 20.5 grams of protein = 342 calories and 20.5 grams of protein
Add milk and cream in a mug. Microwave for 1.5 minutes.
Mix skim milk powder, cocoa powder and cinnamon in a small bowl.
Add dry ingredients to mug with hot milk and cream.
Whisk all ingredients together until mixed.
Drizzle in honey.
Optional: Top with whipped cream and/or add
peppermint0 -
Easy Baked Eggplant Salad
Prep Time 10 minutes
Cook Time 25 minutes
Serves 4
INGREDIENTS
* 2 Large Eggplants Cut into cubes
* 3 Large Tomatoes Chopped
* 1/2 cup Parsley Finely chopped
* 1 Jalapeño finely chopped Optional
* 1/3 cup Green Olives chopped
* 2 tablespoons olive oil
* 1 teaspoon salt
* 1/4 teaspoon black pepper
* 1/2 teaspoon Coriander powder
* 1/2 teaspoon Cumin powder
* 1/4 teaspoon sumac optional
Dressing
* 3 tablespoons Olive oil
* Juice of 1 lemon
* 1/2 teaspoon Pomegranate molasses optional
* Salt to your liking
* Black Pepper to your liking
* 2 tablespoons Red onion finely chopped
INSTRUCTIONS
* Preheat the oven to 375 degrees Fahrenheit
* In a bowl, add the eggplants cut into small cubes, 2 tablespoons of olive oil, salt, black pepper, cumin, corriander and sumac. Toss the eggplants with your hands to ensure they are all well coated in the oil and spices. Place the eggplants on a baking sheet and place it in the oven to bake for 25-30 minutes or until the eggplant is soft and golden. During the baking process, stir the eggplants a few times to make sure it cooks evenly.
* While the eggplant bakes, make the dressing. In a mason jar, add the olive oil, lemon juice, pomegranate molasses, salt, black pepper and red onion. Taste the dressing and addtional seasoning to your liking.
* Once the eggplant has cooked, pour into a bowl and add the tomatoes, jalapeños, parsley, olives and dressing and mix well. Taste the salad and addtional seasoning to your liking.
* Top it off with toasted pine nuts or walnuts and enjoy!
Bon Appetite!1 -
That sounds good, Judith! I will check on the FODMAPS (food sensitivities mean I can't eat cwrtain things) in this and see if I can make it once we're home.1
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Thank you Susan, hope you are able to try out the Egg plant recipe. Let me know!0
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The BEST Healthy Turkey Chili
The BEST Healthy Turkey Chili recipe full of fresh veggies, lean ground turkey and loaded with flavor! The perfect cozy chili you can easily make in our instant pot, crock pot or right on the stove!
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 8
Ingredients
* 1 tablespoon olive oil
* 2 lbs lean ground turkey
* 1 yellow onion chopped
* 1 red bell pepper chopped
* 1 green bell pepper chopped
* 2 jalapeños chopped
* 5 cloves garlic minced
* 1 (28 oz) can crushed tomatoes
* 1 (15 oz) can petite diced tomatoes
* 1 cup low sodium beef broth
* 3 tablespoons tomato paste
* 1 teaspoon hot sauce I used Texas Pete
* 1 (15 oz) can kidney beans, drained and rinsed
* 3 tablespoons chili powder
* 2 teaspoons dried oregano
* 1 teaspoon cumin
* 1 1/2 teaspoons salt
* 1/2 teaspoon black pepper
* Pinch of cayenne pepper
* 1 packet Stevia
Instructions
* In a large pot or dutch oven over medium-high heat, cook the ground turkey, crumbling with a spoon, until browned. Drain off any excess liquid and transfer to a plate lined with a paper towel.
* Drizzle a little olive oil in the hot pan and add in the onion, bell peppers and jalapeños, cooking about 3 to 4 minutes, until onion is translucent and peppers have softened. Stir in the garlic and sauté for an additional 30 seconds.
* Add back in the cooked ground turkey, along with the rest of the ingredients, and bring everything to a boil. Reduce the heat and cover, allowing the chili to simmer for about 30 minutes or up to an hour, stirring occasionally so the chili doesn't stick to the bottom of the pan.
* Ladle the chili into bowls, add your favorite toppings and enjoy!
* Bon Appetite
Nutrition
Serving: 1/8th of recipe
Calories: 266 Calories
Carbohydrates: 25.4g
Protein: 34.9g
Fat: 3.5g
Saturated Fat: 0.4grams
Sodium: 501mg
Fiber: 7.4grams
Sugar: 9grams0 -
Cinnamon Raisin Bread (Found this on Internet)
A yummy moist bread loaded with raisins and cinnamon. Great plain, toasted, or with a light glaze of buttercream frosting.
Prep Time: 30 mins
Cook Time: 45 mins
Additional Time: 2 hrs 5 mins
Total Time: 3 hrs 20 mins
Servings: 36
Makes 3 9x5-inch loaves
Ingredients
1 ½ cups milk
1 cup warm water (110 degrees F/45 degrees C)
2 (.25 ounce) packages active dry yeast
1 cup raisins
3 large eggs
1 ¼ cups white sugar, divided
½ cup margarine, softened
1 teaspoon salt
8 cups all-purpose flour
2 tablespoons milk
2 tablespoons ground cinnamon
2 tablespoons butter, melted
Directions
Warm 1 1/2 cups milk in a small saucepan over medium heat until bubbles appear, then remove from heat. Let cool until lukewarm.
Stir together warm water and yeast in a large bowl; let sit until frothy, about 5 minutes. Mix in raisins, eggs, 1/2 cup sugar, margarine, and salt until combined. Stir in cooled milk. Add flour gradually to make a stiff dough.
Remove dough to a lightly floured surface and knead for a few minutes. Transfer to a large, greased bowl and turn dough to grease the entire surface. Cover the bowl with a damp cloth and allow to rise until doubled, about 1 hour.
Grease three 9x5-inch loaf pans; set aside.
Punch down dough and transfer to a lightly floured surface. Roll dough into a large rectangle, about 1/2-inch thick. Moisten dough with 2 tablespoons milk. Mix together remaining 3/4 cup sugar and cinnamon in a small bowl; sprinkle over moistened dough. Roll up tightly into a log, about 3 inches in diameter.
Cut log into thirds; tuck under ends to form loaves. Place into the prepared loaf pans and lightly grease the tops. Cover and let rise again, about 1 hour.
Preheat the oven to 350 degrees F (175 degrees C).
Bake in the preheated oven until loaves are lightly browned and sound hollow when tapped, about 45 minutes. Remove loaves from the pans and brush with melted butter. Let cool on a wire rack before slicing.
Nutrition Facts
calories 182
total fat 4g
saturated fat 1g
cholesterol 18mg
sodium 115mg
total carbohydrate 32g
dietary fiber 1g
total sugars 10g
protein 4g
vitamin c 0mg
calcium 27mg
iron 2mg
potassium 93mg1 -
3 Ingredient Mango Smoothie
1 cup frozen mango 🥭 pieces
1/2 cup Vanilla Yogurt or Greek Yogurt
1/2 cup of Almond Milk or Vanilla Almond Milk
Blend all ingredients in Blender until smooth
Variations: Mix mango with Raspberry, banana and or peach slices to make up 1 cup
1 tablespoon peanut butter
I make a Peanut Butter-Mango Smoothie( very refreshing on a hot summer day)1 -
Greek Salmon
Greek salmon is delicious, flaky, and tender. This healthy oven-baked salmon is packed with Mediterranean flavors and is ready in just 20 minutes.
Ingredients:
1 lb. salmon, cut into fillets
3 tablespoons olive oil
1 tablespoon lemon juice, freshly squeezed
1 tablespoon fresh dill, chopped
1 teaspoon dried oregano
1 clove garlic, grated or minced
½ teaspoon salt
½ teaspoon ground black pepper
INSTRUCTIONS
1. Preheat the oven to 400 degrees. Pat dry salmon fillets and place skin-side down on a lined quarter sheet baking pan.
2. In a small mixing bowl, stir to combine olive oil, lemon juice, dill, oregano, garlic, salt, and pepper.
3. Brush or pour the marinade over the salmon and let it sit while the oven is preheating.
4. Bake for 15 minutes. Let rest for 5 minutes, then serve with an extra squeeze of lemon juice on top, if desired.
Bon Appetite!
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Cauliflower and Broccoli Cheese Bake
Prep Time: 15 mins
Cook Time: 45 mins
Total Time: 1 hrs
Serves 8
Ingredients
* 6 ounces fresh cauliflower
* 6 ounces fresh broccoli
* 2 tablespoons butter
* 2 ½ tablespoons all-purpose flour
* 2 ½ cups milk
* 1 teaspoon English mustard
* cayenne pepper to taste
* salt and pepper to taste
* 1 (8 ounce) package shredded sharp Cheddar cheese, divided
Directions
Preheat the oven to 425 degrees F
Place cauliflower and broccoli in a medium saucepan; pour in enough water to cover. Bring to a boil and cook until tender, about 10 minutes; drain and transfer into a medium baking dish.
Meanwhile, melt butter in a separate medium saucepan over low heat; stir in flour to form a thick paste. Gradually whisk in milk until mixture has thickened, about 5 minutes. Whisk in mustard, cayenne pepper, salt, and pepper. Sprinkle in 2/3 of the cheese, and stir until melted.
Pour sauce over broccoli and cauliflower. Bake in the preheated oven until bubbly and lightly brown, about 30 minutes. Sprinkle with the remaining cheese during the final 10 minutes of cooking.0 -
Strawberry Mint Cucumber Salad
For a larger salad double the recipe ingredients to achieve the size you need.
Ingredients
* 1 lb Strawberries
* 2 medium Cucumbers
* 1 tablespoon Olive oil
* 1 teaspoon Lime zest
* 1 handful Fresh mint (minced)
Instructions
1. Chop the strawberries. Simply slice tops off strawberries and cut them in half.
2. Peel cucumbers, remove seeds and chop into bite-sized pieces. Add to strawberries.
3. Add lime zest and olive oil to the strawberries and cucumbers.
4. Toss in (minced) Fresh Mint
Bon Appetite! 😋0 -
Here is a Refreshing Smoothie for those Hot Summer Days!
This recipe uses Fresh Mint Leaves from your Herb Garden
Watermelon Smoothie
Ingredients
1 Serving
* 3 cups 1-inch diced frozen watermelon cubes see this post for the best way to cut a watermelon
* 1 cup frozen strawberries
* ½ cup vanilla Greek yogurt see notes to make vegan/dairy free
* 1/2 tablespoon honey plus additional to taste; see notes to make vegan
* ½ cup water or unsweetened almond milk as needed to blend
* ¼ cup packed fresh mint leaves plus an extra spring for garnish (optional; also great with basil)
Instructions
Place all of the ingredients in a high-powered blender: watermelon, strawberries, yogurt, honey, water, and mint.
* Blend until smooth, adding more water as needed if the smoothie is too thick.
* Taste and add additional honey if you'd like the smoothie sweeter (this will vary depending upon your brand of yogurt and preferences).
* Enjoy immediately, with an additional spring of mint or basil as desired.
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Peanut Butter Strawberry Smoothie
Ingredients
1 ½ cup strawberries (fresh or frozen)
1 cup Greek yogurt (plain)
1 cup milk (of your choice)
¼ cup pineapple juice
⅓ cup creamy peanut butter
1 tbsp honey
Please Note: you can use low fat in any of the ingredients if you need to.
Directions
1. Combine strawberries, yogurt, milk, pineapple juice, peanut butter, and honey together in a blender. Blend until smooth.
2. Add honey to taste. Re-blend.
3. Serve immediately.
Bon Appetite! 😋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.
PREP TIME 20 minutes
TOTAL TIME 20 minutes
Ingredient’s
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.0 -
Old Fashioned Potato Chip Cookies
They are very nice cookies with a good mix of sweet and salty flavors.
Prep Time: 15 mins
Cook Time: 15 mins
Total Time: 30 mins
Yield: 36 cookies
Ingredients
* 2 cups butter, softened
* 1 cup white sugar
* 1 teaspoon vanilla extract
* 3 ½ cups all-purpose flour
* 1 ½ cups crushed salted potato chips
Directions
1. Preheat the oven to 350 degrees F (175 degrees C). Grease baking sheets.
2. Beat together butter, sugar, and vanilla in a large bowl with an electric mixer until creamy and well combined. Mix in flour a little at a time until incorporated. Gently fold in potato chips. Drop dough by spoonfuls onto the prepared baking sheets.
3. Bake in the preheated oven until the edges are golden brown, about 15 minutes. Transfer cookies to a wire rack to cool completely.
Nutrition Facts
calories 170
total fat 11g
saturated fat 7g
cholesterol 27mg
sodium 86mg
total carbohydrate 16g
dietary fiber 0g
total sugars 6g
protein 2g
vitamin c 1mg
calcium 6mg
iron 1mg
potassium 57mg0 -
Apple Cinnamon Muffins (Bread) Recipe provided by Go Healthy with Bea
Note: same ingredients if you are making Bread, you just put batter in loaf pan!
INGREDIENTS
240 grams (1 cup) unsweetened apple sauce
180 grams (1.5 cups) apples (once peeled and seeds removed which makes about 2 apples)
150 grams (1 cup + ⅓ cup) tigernut flour (if you are not on AIP nor nut free, you can use almond flour instead of tigernut flour)
50 grams (¼ cup + 1 Tablespoon) arrowroot (see notes below for substitutions)
2 Tablespoons maple syrup (see notes if you want to reduce quantity) 60 millilitre
(4 Tablespoons) oil (I either use extra virgin olive oil or coconut oil)
1 teaspoon ground cinnamon
1 Tablespoon apple cider vinegar (or lemon juice)
1 teaspoon baking soda
Instructions
Preheat oven to 360 Degrees Fahrenheit
* In a large bowl, combine the tigernut flour, arrow root, baking soda and cinnamon. Stir.
* In another large bowl, combine the apple sauce, maple syrup, lemon juice (or ACV) and olive oil. Mix until combined.
* Peel and cut the apples in small pieces.
* Add the wet ingredients to the dry and mix until well combined. Then add the apple pieces and mix again.
* Line or lightly oil a muffin pan (or a rectangular 4x8 inches baking tin if you are making a bread).
* Fill each muffin cup with batter, you should get about 6-8 muffins depending on your pan.
* Bake for about 20-25 minutes for the muffins (or about 35 minutes for the bread).
To make sure that they are cooked, insert a thin bladed knife into the centre of one muffin, the knife should come out clean.
And voilà! Let them cool down before removing them from the pan.
* Recipe can be doubled to make larger quantity! Bon Appétit 😋
Important Notes from Bea Below
SUBSTITUTIONS
* Arrowroot substitutions. If you are not cassava intolerant, you can substitute it with tapioca starch (also called tapioca flour). If you are not on AIP nor Paleo diets: you can use potato starch or corn starch instead of arrowroot.
* Cinnamon. It is high in histamine. So if you are looking for other spice options to replace cinnamon I suggest a pinch of ginger (no more than ⅛ teaspoon) or 1 teaspoon of vanilla.
INGREDIENT NOTES
* Fresh Apples. I recommend using sweet apples like Fuji or Gala. If you have some leftover apples you can make my Vegan Fall Salad With Butternut Squash or my French Apple Carrot Salad.
* Apple sauce. Make sure to use unsweetened apple sauce.
* Arrowroot. It is starch. See above notes for substitutions.
* Oil of your choice. I either use extra virgin olive oil or coconut oil
* Tigernut flour (or almond flour for those who are not on AIP nor nut free).
If you don't know what tigernut flour is and want to learn more about it, you can read my post What is tigernut flour.
If you are on AIP and still in the elimination phase, you have to use tigernut flour (because almond flour is not AIP compliant). Those who are not on AIP nor allergic to nuts can use almond flour instead of tigernut flour.0 -
Sugarless Apple Pie
9” pie crust of your choice
1 - 12oz can frozen apple juice concentrate
1 Tablespoon butter
1 teaspoon cinnamon
4 Tablespoons cornstarch
6-8 peeled apples, sliced (I slice them and freeze them during the summer then take them out of the freezer when I need them.)
Combine juice, butter, cinnamon and cornstarch. Heat slowly until thick and clear. Add sliced apples and cook until tender. Pour into prepared pie crust. Top with upper crust. Bake at 375 degrees for about 40-45 minutes. Let cool before eating - it will not taste as sweet when it is hot.
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Roasted Sweet Potato and Chicken Salad
Author: Bea C.
Go Healthy with Bea
Chicken, bell pepper, roasted sweet potato and lettuce make a colourful whole30 and paleo friendly salad.
INGREDIENTS
2 boneless skinless chicken breasts
1 medium sweet potato limit quantity to 40g/person if on low FODMAP
3 cups lettuce of your choice
½ bell pepper (red and/or green)
1 teaspoon oil of your choice or lard for the pan
Optional (only for those who are not dairy free and those who are not on whole30 or paleo diets)
¼ cup sheep cheeze like Ossau-Iraty or any other type of lactose free cheese
For the dressing:
1 Tablespoon apple cider vinegar or lemon juice
2 Tablespoons extra virgin olive oil
Sea salt to taste
INSTRUCTIONS
Preheat oven to 390° F (200° C). Peel the sweet potato and cut it into ½ an inch thick rounds.
Place the sweet potato slices on a baking tray. Bake for 20 to 25 minutes or until sweet potato slices are tender.
In the meantime, cut the chicken breasts into bite sized cubes and cook them in a pan with a little bit of fat of your choice (oil, lard...)
Rinse the bell pepper (peel it if you want) and cut it into small pieces.
Put the lettuce, bell pepper, cooked chicken and optional cheese cut in cubes in a bowl.
Prepare the dressing by whisking the olive oil, vinegar and sea salt together in a small bowl.
Then pour it over the salad. And stir until the mixture is evenly coated in dressing.
Serve with the now cooked sweet potato slices. And voilà! Bon appétit !0 -
Taco Salad Bowl (vegetarian, vegan)
Recipe: Go Healthy with Bea
A delicious and easy to make taco salad bowl
INGREDIENTS
200 grams (1 cup) canned kidney beans or canned black beans
80 grams (2 cups) lettuce of your choice
1 tomato if in season or ½ cup tomato sauce if out of the season
1 shallot or ¼ onion
3 Tablespoons guacamole (check out my 4 ingredient guacamole recipe)
1 Tablespoon lemon juice or lime juice
1 Tablespoon extra virgin olive oil + 1 teaspoon for the pan
Pinch of ground cumin
Pinch of sea salt
25 grams (A handful) corn tortilla chips make sure they are gluten free
50 grams (¼ cup) cheese of your choice If you're vegan or dairy free choose a vegan cheese. If you're not, you can use dairy cheese of your choice.
Instructions
Peel and dice the shallot (or onion) and make it sweat with a little bit of olive oil in a skillet.
Cut the fresh tomato in pieces and add it to the skillet. (Use tomato sauce if tomatoes are not in season). Add the kidney beans to the skillet and a pinch of cumin. Let it cook for 5 minutes.
In the meantime, in a salad bowl, put the guacamole on one side and add the lettuce next to it.
Once cooked, transfer the tomato and beans to the salad bowl, next to the lettuce (not on top of it, otherwise it will cook it).
If you want to add cheese, cut it into small pieces and add them to the bowl. Finally, drizzle with lemon juice and olive oil.
Serve immediately with some corn tortilla chips
Bon appétit!0 -
Gluten Free Pumpkin Muffins Paleo, AIP, vegan)
Recipe by Bea
These Gluten Free Pumpkin Muffins are light, moist and super flavorful. They take 10 minutes to make in just a few shockingly simple steps.
INGREDIENTS
150 grams (1 cup + ⅓ cup) tigernut flour if you are not on AIP nor nut intolerant, you can use almond flour instead of tigernut flour
250 grams (1 cup) pumpkin purée
50 grams (¼ cup + 1 Tablespoon) arrowroot see notes below for substitutions
125 milliliters (½ cup) maple syrup see notes if you want to reduce quantity
1 teaspoon baking soda
1 Tablespoon apple cider vinegar or lemon juice
1 teaspoon ground cinnamon
1 teaspoon vanilla extract make sure it is AIP compliant if you're on AIP
⅛ teaspoon ground ginger
⅛ teaspoon ground cloves
Directions
Preheat oven to 360° F (180° C)
In a blender combine the maple syrup, pumpkin puree, lemon juice (or ACV) and vanilla. Blend until combined
In a large bowl, combine the tigernut flour, arrow root, baking soda, cinnamon, ginger and cloves. Stir.
Add the wet ingredients to the dry and mix until well combined.
Line or lightly oil a muffin pan (or a rectangular 4x8 inches baking tin if you are making a pumpkin bread). Fill each muffin cup with batter, you should get about 6-8 muffins depending on your pan.
Bake for about 25 minutes for the muffins (or about 35 minutes for the bread). To make sure that they are cooked, insert a thin bladed knife into the centre of one muffin, the knife should come out clean. And voilà! Let them cool down before removing them from the pan.
Bon appétit !0 -
Recipe by Go Healthy with Bea
Gluten Free Orange Cranberry Muffins
These muffins take 10 minutes to make in just a few shockingly simple steps.
And make a delicious and moist muffin.
Prep Time
10 minutes minutes
Cook Time
20 minutes minutes
Total Time
30 minutes minutes
Makes 8 muffins
Calories: 177 calories 1 muffin.
Ingredients
250 grams pumpkin purée
100 grams fresh cranberries
150 grams tigernut flour (if you are not on AIP you can use almond flour instead of tigernut flour)
50 grams arrowroot or tapioca starch (see notes below for other possible substitutions)
4 Tablespoons maple syrup (see notes if you want to reduce quantity)
3 Tablespoons orange juice
1 Tablespoon orange zest
1 teaspoon baking soda
1 teaspoon vanilla extract
Pinch of sea salt
Instructions
Preheat oven to 360° F (180° C)
In a small blender combine the pumpkin puree, maple syrup, orange juice and vanilla extract. Blend until well combined.
In a large bowl, combine the tigernut flour (or almond flour), arrowroot, baking soda and salt. Stir with a spoon.
Then pour the wet mixture into the dry mix. Mix everything together until a batter forms.
Add the cranberries and orange zest and fold them into the batter.
Line or lightly oil a muffin pan. Pour the batter into each cup. You should get about 8 muffins, depending on your pan size.
Bake for about 20 - 25 minutes.
To make sure your muffins are cooked, insert a thin bladed knife into the centre of the muffin batter, knife should come out clean. And voilà!
Bon appétit !0 -
Cauliflower and Broccoli Cheese Bake
Prep Time: 15 mins
Cook Time: 45 mins
Total Time: 1 hrs
Serves 8
Ingredients
* 6 ounces fresh cauliflower
* 6 ounces fresh broccoli
* 2 tablespoons butter
* 2 ½ tablespoons all-purpose flour
* 2 ½ cups milk
* 1 teaspoon English mustard
* cayenne pepper to taste
* salt and pepper to taste
* 1 (8 ounce) package shredded sharp Cheddar cheese, divided
Directions
Preheat the oven to 425 degrees F
Place cauliflower and broccoli in a medium saucepan; pour in enough water to cover. Bring to a boil and cook until tender, about 10 minutes; drain and transfer into a medium baking dish.
Meanwhile, melt butter in a separate medium saucepan over low heat; stir in flour to form a thick paste. Gradually whisk in milk until mixture has thickened, about 5 minutes. Whisk in mustard, cayenne pepper, salt, and pepper. Sprinkle in 2/3 of the cheese, and stir until melted.
Pour sauce over broccoli and cauliflower. Bake in the preheated oven until bubbly and lightly brown, about 30 minutes. Sprinkle with the remaining cheese during the final 10 minutes of cooking.
Bon appétit 😋1 -
Quick and Easy Egg Drop Soup
SERVINGS: 4 servings
If you can't locate any of the mushroom types indicated in the recipe, crimini (aka: baby bellas) will do just fine.
Or, you can just leave them out all together.
Ginger is what makes the soup hot and spicy.
Dial it down to 1/4 teaspoon if you want a more mild soup. Or you can eliminate it completely.
Ingredients
* 4 cups chicken stock, homemade preferred, divided
* 1 tablespoon cornstarch
* 3/4 cup enoki mushrooms or sliced shiitake mushrooms
* 3 green onions, chopped
* 1 tablespoon soy sauce (use gluten-free soy sauce if cooking gluten-free)
* Scant 1/2 teaspoon grated ginger
* 1/4 teaspoon white pepper
* 3 large eggs, lightly beaten
Method
* Make the cornstarch slurry: Measure out 1/2 cup of the stock and mix with the cornstarch until dissolved.
Bring the soup ingredients to a boil:
* Place the remaining chicken stock, mushrooms, green onions (reserving a few for garnish), ginger, soy sauce, and white pepper in a pot and bring to a boil.
* Stir in the cornstarch slurry and reduce the heat to a simmer.
Stir in the beaten eggs:
* Slowly pour in the beaten eggs while stirring the soup slowly. The egg will spread out into ribbons.
Serve:
* Turn off the heat and garnish with a few more chopped green onions. Serve immediately.
For me I pureed the soup once it is made and add more liquid if it is too thick for me to drink
A delicious and easy Egg Drop Soup!
Bon Appetite! 😋
0 -
Greek Salmon
Greek salmon is delicious, flaky, and tender. This healthy oven-baked salmon is packed with Mediterranean flavors and is ready in just 20 minutes.
Ingredients:
1 lb. salmon, cut into fillets
3 tablespoons olive oil
1 tablespoon lemon juice, freshly squeezed
1 tablespoon fresh dill, chopped
1 teaspoon dried oregano
1 clove garlic, grated or minced
½ teaspoon salt
½ teaspoon ground black pepper
INSTRUCTIONS
1. Preheat the oven to 400 degrees. Pat dry salmon fillets and place skin-side down on a lined quarter sheet baking pan.
2. In a small mixing bowl, stir to combine olive oil, lemon juice, dill, oregano, garlic, salt, and pepper.
3. Brush or pour the marinade over the salmon and let it sit while the oven is preheating.
4. Bake for 15 minutes. Let rest for 5 minutes, then serve with an extra squeeze of lemon juice on top, if desired.
Bon Appetite!0
