Recipes

Welcome to our new recipes page! There’s not much of a method to the madness here yet, it’s simply a list of great healthy recipes requested by all of you! I will find a way to organize them so it’s easier to find what you are looking for as this list get longer. If you have any recipe suggestions to add please send them in! Thanks.

1) Mango Mint Green Smoothie

by Lisa Caldwell, Nutritionist for Whole Food Market and Kitchen Confidant

1 Mango, cut in to chunks

1 Orange (clementines or mandarins)

1 Handful of Baby Kale

1 Pear

4 Sprigs of Mint, leaves only

3 TB Hemp Seeds

1-2 cups of Coconut Milk, Almond Milk or Coconut Water

**Optional  – crushed ice

Combine all ingredients into a blender, mix until smooth.

Benefits of Hemp Seeds

–        One of the best vegetarian sources for a complete protein , it contains all of the essential amino acids and is highly absorbable.

–        Maintains an ideal balanced ratio of Omega 3s to Omega 6 fatty acids

–        Great source of dietary fiber

–        High in Vitamin A, Magnesium (stabilizes muscles and nerves), Zinc (speeds recovery of cuts and  bruises) and has been found to be a good anti inflammatory agent.

–        High in Iron, and if it is combined with a source of Vitamin C then it will be absorbed that much faster!

 2) White Bean, Shrimp and Kale Salad

by Lisa Caldwell, Nutritionist for Whole Food Market and Kitchen Confidant

1-2 TB. Dijon style mustard

1 TB.  Rice vinegar

[1/4] cup Extra Virgin Olive Oil

1 TB. fresh tarragon or 1 tsp. dried

[1/4] tsp. black pepper

2 tsp Honey

1 (15–oz.) can white beans (Great Northern or navy), drained and rinsed

[1/4] lb. cooked shrimp (16 to 20 count, about 10)

4 leaves of Kale, chopped**Option to add raw or sautéed

2-3 cloves of chopped Garlic **saute with kale

[1/2] cup thinly sliced scallions

 Directions:

In a medium bowl, combine Dijon mustard, rice vinegar, half of the extra virgin olive oil, tarragon, black pepper and honey.

Place a sauté pan over medium heat. Add the other half of the extra virgin olive oil and add the chopped kale.  Add the garlic and sauté until the kale is wilted

Add white beans, shrimp, kale and scallions to the dressing and toss to coat.

3) Asian Style Chicken Barbecue in Lettuce Packages (great as a meal or an appetizer)

by Lisa Caldwell, Nutritionist for Whole Food Market and Kitchen Confidant

Romaine or Red/Green Leaf Lettuce – 2 medium heads, separate into leaves

Cilantro- small bunch, chopped

Mint- Small bunch, chopped

Scallions- 3 or 4 each, thinly sliced

Hoisin Sauce- ½ to 1 cup

Chicken Breast, 1 pound

 Optional condiments: Brown Rice, Carrots, Cucumbers, Red Peppers, Radishes, Sesame Seeds

 Directions:

Arrange lettuce leaves onto a platter and prepare the cilantro, mint, scallions and optional condiments of your choice into separate bowls.

In a bowl, combine the hoisin and ¼-1/2 cup of water.  Whisk together and add the chicken, tossing to coat.  Place a sauce pan over low to medium heat and add the chicken to heat it through.  Once heated, place into a bowl and serve alongside the other side dishes for your guests to be able to fill their own lettuce packages.

 

 

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