Category: Healthy Recipes

Quick Cinnamon Apple Butter

Quick Cinnamon Ginger Apple Butter

 Cinnamon Ginger Apple Butter on a rice cake is one of my favorite afternoon snacks.  I like Lundburg’s Lightly Salted rice cakes topped with this simple recipe plus a dollop of plain Greek Yogurt and/or a sprinkle of sliced almonds.  This apple butter is also yummy with oatmeal and raisons or just stirred into plain Greek yogurt.

 

                             Quick Cinnamon Ginger Apple Butter

 2 cups apples with skin on cut into 1” cubes. My favorite apples for this recipe are Pink Lady, Opal, or Envy, but any of your favorites will be fine.

  • 1 cup unsweetened apple juice
  • 2 tbls to ¼ cup fresh ginger coarse chopped. How much you use depends on how spicy you like your apple butter
  • 1 tbls cinnamon

Place apples, ginger, and apple juice in a saucepan.  Bring to a low boil and simmer covered for 10-15 min or until the apple juice has almost boiled out.  Check and stir frequently.

Cool and put into a food processor with the cinnamon.  Process until smooth.  If you like a chunky apple butter, process less.

Store in refrigerator until ready to serve.

 

 

Recipe Of The Week…..Tofu Cutlets Marinara

TOFU CUTLETS MARINARA

Another new recipe for tofu that my husband Gene says is the best one yet.

Ingredients to “bread” tofu cutlets:

  • Extra firm tofu cut into 4, ½” cutlets.
  • 1/3 cup oat bran powdered in food processor into a flour
  • 2 tbls. no Salt Italian Pizza Seasoning (I like Frontier or Spice Hunter brands)
  • 2 tbls extra Virgin Olive Oil plus 2 tbls reserved for browning cutlets.

Mix oat bran flour, seasoning, and olive oil together.  Press onto both sides of drained and dried tofu cutlets.  Put aside until ready to brown in a skillet.

When ready to brown cutlets heat pan, add oil when pan is hot and brown tofu cutlets on both sides.

Ingredients for marinara sauce:

  • 1/3 cup diced red pepper
  • 1/3 cup rinsed sliced black olives
  • 1 tbls minced shallots
  • 2 tbls thinly sliced fresh basil sliced
  • 1 tbls extra virgin olive oil
  • ½ cup Heinz Wellness line ketchup of choice
  • 1/3 cup chopped tomatoes
  • 1 tbls no salt Italian Pizza seasoning of choice
  • Low sodium shredded Parmesan reserved for garnish

OPTIONAL:  serve with a side of steamed veggies. Your choice of steamed zucchini, broccoli, or green beans topped with shredded parmesan drizzled with oiive oil.

Saute red peppers and shallots in oil until just tender, and stir  in olives and seasoning.  Fold in ketchup, basil and tomatoes.  Pour over browned warm tofu cutlets and garnish with parmesan.

Serves 2

  QUICK AND EASY TOFU CUCUMBER SALAD

                     QUICK AND EASY TOFU CUCUMBER SALAD

My husband Gene asked me to create some different recipes with tofu, so here’s the newest one.

Ingredients:

  • 1 cup organic extra firm tofu cut into small cubes
  • 1 cup thinly sliced cucumber cut into half- moons (English or Persian best)
  • 1 cup diced fresh tomatoes
  • 2 cups radish or daikon sprouts. If you like a milder taste use alfalfa or clover sprouts).  Reserve until ready to plate & serve.

Dressing:

  • 2 tbls low sodium tamari or soy sauce
  • 2 tbls rice vinegar
  • 2 tbls toasted sesame oil
  • 2 tsp maple syrup or honey
  • 1 tbls finely minced fresh ginger
  • 1 tbls finely minced shallots or green onion
  • 2 tbls sesame seeds Plus 2 tbls reserved for garnish.

OPTIONAL: ¼ cup unsalted toasted sliced almonds or peanuts

Place all ingredients (except sprouts) in a bowl and fold gently together, then transfer to a flat covered container.

Mix all dressing ingredients together and pour over veggies & tofu.  Gently toss all veggies in dressing. OPTIONAL: fold in nuts.  Cover and marinate at least 15 minutes, but better a few hours.

To serve: make a bed of sprouts on a plate and top with marinated  veggies and tofu. Garnish with reserved sesame seeds….and ENJOY!!!

SWEET AND SOUR TOFU

                                      SWEET AND SOUR TOFU

 This newly created recipe is my husband Gene’s new favorite.

 Ingredients:

  • 2 cups brocolli cut into bite sized pieces
  • ½ cup snow pea pods
  • ½ cup sliced shiitake mushrooms or mushroom of choice
  • ½ cup carrots sliced thinly and cut into half moons
  • 1/3 cup celery sliced thinly
  • ½ cup thinly sliced bok choy or nappa cabbage
  • 1 cup organic firm tofu rinsed and cut into small cubes
  • ¼ cup thinly sliced red pepper
  • 4 tbls coconut oil ( Divide into 2 tbls. to cook marinated tofu in and 2 tbls to cook drained steamed veggies in)
  • 2 cups cooked brown rice reserved for serving.

OPTIONAL:  ½ cup choice of chopped raw,  unsalted peanuts, walnuts, shelled pistachios, or peanuts

 Marinade Ingredients:

  • 1/3 cup low sodium soy sauce or tamari
  • 2 tbls honey
  • 4 tbls minced fresh ginger
  • 1 tbls minced shallots
  • 1/3 cup coconut water
  • 2 tbls rice vinegar
  • 1 tbls Eden natural mirin
  • 1 tbls toasted sesame oil

Mix all ingredients, pour over tofu cubes in a flat container with a lid.  Marinate tofu for at least 30 minutes, but best overnight.

 Place all veggies, denser veggies first in a large non -stick skillet with ½” water.  Cover and steam until barely crisp.   Drain well.  Heat 2 tbls coconut oil in pan, add drained steamed veggies and toss well. 

In a separate pan, heat 2 tbls coconut oil and add marinated tofu.  Cook over medium heat stirring gently until marinade thickens.  Fold into steamed veggies mix.    OPTIONAL: Add nuts of choice.

Serve over a bed of cooked brown rice.

ENJOY!!!

SPAGHETTI SQUASH PARMESAN

This is one of my husband, Gene’s favorite meals, sans the cooked ground meat since he is a vegetarian. So easy to make and a tasty no pasta, all vegetable dish.
SPAGHETTI SQUASH PARMESAN
1 large spaghetti squash cooked (either baked at 350 until tender when pierced with a knife or microwaved until tender when pierced with a knife. Set aside until cool.
Veggie mix:
• 1 cup thinly sliced button mushrooms
• 2 tbls. minced shallots
• 1 cup thinly sliced zucchini
• 1 cup small broccoli florets
Water saute all above in a covered skillet until barely tender.
Add in EVOO, seasoning of choice and Optional ground meat until fully mixed.
• 2 tbls EVOO
• 2 tsp No Salt Italian Herb seasoning mix ( I like Frontier Brand Pizza Seasoning blend or Spice Hunter Pasta Seasoning blend.
OPTIONAL:
• 1 cup cooked ground turkey, chicken or beef seasoned with any no salt Italian blend herb mix.
Reserve the following ingredients until after folding in Veggie Mix:
• ¼ cup finely chopped parsley (reserve a tsp or 2 for garnish)
• 1/ cup sliced black or green olives rinsed to remove salt
• ½ cup shredded Parmesan cheese
Cut spaghetti squash in half, remove and discard any seeds. Shred flesh with a fork. This will produce “spaghetti-like shreds. Fold Veggie mix and Optional ground meat into spaghetti squash shreds. After well mixed toss in Parmesan, parsley, and olives. Microwave for 30 sec to 1 min. Plate and garnish with chopped parsley.
Serves 2-4 depending on if used as main course or side dish.

EASY HOMEMADE DOG FOOD

Sometimes I like to alternate my whippet’s “go To” Honest Kitchen meal with a week or so of homecooked. Below is a simple, easy to prepare recipe that sits well with my sensitive whippet’s GI tract. The Holistic Vet Blend vite/min mix is formulated to balance the nutrition needs of your dog.

RACIE AND REESE’S FAVORITE HOMECOOKED MEAL

1lb choice of ground beef, chicken or turkey

5tbls mix of finely ground spinach, yellow squash & apple

½ cup finely ground carrot

1 cup low sodium chicken broth (Pacific makes a good one)

1 tbls coconut oil

1 5/8 cup choice of well cooked basmati rice, long grain brown rice, quinoa, sweet potato or russet potato

2 tsp Holistic Vet Blend Limited Ingredient Vitamin and Mineral Mix formulated to balance above recipe.

Canine LIMITED Premix – Dog Supplement for Homemade Food

Saute ground meat in coconut oil, add cooked grain of choice and all finely ground veggies mixing well. Add chicken broth and cook down to desired consistency.

When cool mix in Vite/ Min so evenly distributed.

Makes about 6 cups food. Racie is 25 lbs and gets 2 ½ cups daily.

 

No Sugar Chocolate Or Carob Treats

Chocolate Or Carob Treats

INGREDIENTS (organic preferred)

  • Approx. 2/3 cup unsweetened cocoa or carob powder (add a bit more to form patties)
  • 2/3 cup extra virgin coconut oil
  • 1 tsp stevia powder.  I like 365 Brand in the small canister or 1/8 cup pure ground green stevia powder. VIP: Add stevia in small amounts and taste for sweetness as brands vary in taste/intensity.
  • 1/2 tsp. vanilla or almond extract
  • 1 pinch Celtic sea salt or Himalayan salt (optional)

For variations choose from these additional ingredients:

  • shredded unsweetened coconut
  • raisins
  • dates chopped
  •  chopped pecans or walnuts
  • Crushed raspberries
  • Grated lemon peel
  • Cinnamon
  • Chopped banana chunks
  • Crispy rice cereal

INSTRUCTIONS

  • Melt oil in a small saucepan and fold in the stevia, vanilla/almond flavor, cocoa or carob powder, salt.  VIP: Add stevia in small amounts and taste for sweetness as brands vary in taste/intensity.

For Patties:

Pour onto a parchment or foil lined cookie sheet and refrigerate or freeze until semi firm for about 10-mins. Then fold in any variation ingredients and form into bite size balls or patties. You can also roll the balls or patties in any of the variations.  Store in a container in the fridge.

For Bark :

Pour onto a parchment or foil lined cookie sheet, add variations if desired and refrigerate or freeze for 20 min or until firm. Break into bite sized pieces and store in the fridge.

For Fancy Treats:

Use a chocolate mold in your favorite shape. Simply pour your batter in, refrigerate or freeze and pop them out when you are ready to enjoy.

*These treats will melt at room temp, so please remember to store in an airtight container in your fridge or freezer.

 

RECIPE OF THE WEEK: SIMPLE SPANISH EGG SCRAMBLE

This is my husband Gene’s favorite Saturday breakfast. Also a quick satisfying dinner.
SIMPLE SPANISH EGG SCRAMBLE
1 1/2 cups Baby Spinach leaves cut into thin ribbons
1 medium jalapeno pepper minced
1/2 cup red pepper minced
1/2 cup low salt pitted black olives
1/2 cup sliced mushrooms
2 tbls butter or 2 tbls olive oil
Salt and pepper to taste.
1/3 cup shredded sharp cheddar cheese
1/3 cup feta cheese crumbled
Garnish with choice of any of Heinz Wellness Line Ketchups
In a non stick pan quick saute all the above veggies with butter or oil. Add in a mix of 4 eggs well beaten and crumble in 1/3 cup shredded sharp cheddar and 1/3 cup crumbled feta cheese. Stir above mixture until egg scramble cooked.
Plate with your favorite toast and garnish with Heinz Wellness Line Ketchup.
Serves 2
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KAAREN”S SIMPLY DELICIOUS RECIPE OF THE WEEK: Mushroom Immune Support Soup

Mushroom Immune Support Soup
(Original Recipe Courtesy of Dr. Maoshing Ni, www.taoofwellness.com)
I hope you like this simple Mushroom Immune Support Soup as much as me and my clients do.
This original recipe shared by Tao of Wellness is made by making a broth of cabbage, carrots, fresh ginger, onion, oregano, shiitake mushrooms (if dried, they must be soaked first), maitake, lion’s mane, turkey tail, any kind of seaweed, any type of summer squash(yellow crooked neck/zucchini/patty pan) in water or your favorite stock.
Combine and simmer on low heat for one hour.
My additions to Dr. Maoshing Ni’s recipe are:
1 tsp of Eden Mirin for a hint of natural sweetness. I prefer nappa cabbage, savoy or bok choy to regular green cabbage for a more delicate flavor and use shallots instead of onion. Sometimes I combine one or more of the three cabbages to add different flavors and textures. For those that like a heartier soup, use regular green cabbage.
I also use coconut water as my soup base and may add in shredded cooked chicken and cooked brown rice if I want a main course “soup” meal.
This soup is not only delicious, but provides  many health benefits. Cabbage can increase your body’s ability to fight infection, ginger supports healthy digestion, and seaweed cleanses the body.
I include this soup regularly as part of my Fall/Winter diet to build a strong and healthy immune system.
I highly recommend subscribing to The Tao Of Wellness newsletter for high quality TCM based natural healing information.
If you live near Los Angeles, be sure to schedule an apt. with either Dr. Daoshing Ni or Dr. Maoshing Ni for their excellent personalized herbal tea prescriptions and impeccable acupuncture.
To see more healthy weight loss recipes like this, as well as wellness hacks, please follow me on Instagram, @kaarenjordanwellnessauthor, and visit my website for great blogs, and check out my two books “Ageless Beauty From The Inside Out” and “Eat Your Way To Health”.
A new recipe and wellness book is in the works….” The Simply Delicious Weight Loss And Wellness Plan”.

KAAREN’S RECIPE OF THE WEEK:

 My husband Gene and I enjoy salads year round. With a bit of creativity, they need not be boring.

 Here is a simple layered salad that not only is packed full of nutrients and beneficial fiber, but has a variety of tastes and textures guaranteed to appeal to even the pickiest eaters.

 Feel free to substitute any ingredients available seasonally and/or add any of your personal favorites.

 Kitchen Sink Salad

 1/3 cup each of the following:

 Shaved raw crooked neck yellow squash

Shaved raw zucchini

Shaved raw red pepper

Shaved raw apple

Shaved raw carrots

 ¼ cup shaved raw golden beets

¼ cup shaved watermelon radish (any radish available is fine)

 ¼ cup sliced celery

¼ cup sliced mushrooms

¼ cup sliced rinsed pitted low sodium black olives

1/3 cup diced fresh tomatoes

 3 cups chiffonade mix of Little Gem lettuce, Spring Greens Lettuce/Baby spinach/Baby kale

 Marinated Fresh Mozzarella :

 Combine all below well and then add in 6 0z sliced fresh mozzarella

 3 tbls finely chopped fresh basil

4 tbls extra virgin olive oil

2 tbls fresh lemon juice

  4 tbls balsamic vinegar

2 tbls. Heinz ketchup (See the Heinz Health & Wellness line)

   1 tsp Dijon mustard

 Marinate above for 30 min or more. Toss all salad well and then fold in Marinated Mozzarella . Add balsamic to taste.

 Accompany with sourdough bread if desired.

 Serves 2

To see more recipes like this please check out my two books “Eat Your Way To Health” and ” Ageless Beauty From The Inside Out”  at  www.healingessences.com

Follow me on Instagram: @kaarenjordanwelllnessauthor for weekly posts on healthy lifestyle and  “Simply Delicious” recipes.