Healthy Living Essential Nutrition for You

1. Healthy Living Essential Nutrition for You RECIPES

2. Lentil, Sweet Potato & Spinach Stew • Pam Brown • 2 tbsp garlic oil • 2 stalks celery, chopped • 3 carrots, chopped • 1 onion, diced • 15 oz can diced tomatoes (do not drain) • 3 bay leaves • 1-2 TBL Italian Seasonings • 8 cups water or vegetable broth (yeast/gluten free) • 1 3/4 cups green lentils • 2 sweet potatoes, cubed or chopped • 1 bunch spinach, loosely chopped • In a large soup or stock pot, cook the celery, carrots and onion in garlic oil until soft, about 10-12 minutes. Add water or vegetable broth, tomatoes, Italian seasoning, bay leaves and lentils. Simmer over medium heat for 20-30 minutes. Add potatoes and cook for 10-15 more minutes or until potatoes are done, then add spinach and cook for another minute or two, just until spinach is wilted.

3. Molly’s Alkaline Broth Benefits of alkaline broth Adopting an alkaline diet will help strengthen the immune system and ward off disease. A diet that contains alkaline broth and other alkaline foods can help treat and prevent lack of energy, acid reflux, nasal congestion, frequent colds and flu, headaches, anxiety and cysts. An alkaline diet may also help prevent kidney stones and osteoporosis. Also, because the body stores acid in fat cells, consuming a diet high in acid can result in the production of more fat. According to Better Body Wellness, many people have found that an alkaline diet helps them to shed excess fat. Yield: 2.5 quarts. Ingredients4quarts spring water (Add vegetables you like!) Example Recipe
3 medium sweet potatoes, diced
4 carrots, cubed
2 medium onions, chopped
1 small beet, diced 
3 stalks celery, chopped 1 bunch parsley, finely chopped 
1 bunch kale or other green leafy vegetable 2 cloves garlic, minced or pressed
2 teaspoons dried, flaked dulse (seaweed)
1 sheet nori or kombu Pinch of sage
For a little spice add a hot pepper InstructionsWash and scrub all vegetables. Do not peel if organic.
Bring water to a boil. Add vegetables, bring back to a boil, then turn heat down to simmer. Cover the pot.
Simmer the veggies for several hours. 
Remove ⅔ cup of vegetables, blend in blender, and mix with some broth to make a puree to eat with meals or mix to thicken other soups/full of fiber.
Strain the broth ~ it is alkaline and rich in minerals, especially potassium, which can be flushed out of the body when taking extra liquids. Sip broth between meals. Enjoy.

4. Quinoa Salad Tasha Yasmer Quinoa Salad 2 Cups quinoa (for fun mix 1 cup white and 1 cup red) Cook quinoa according to package instructions Let it cool and then mix together the following ingredients: Chopped red and yellow bell pepper Chopped spinach or kale Squeeze from a lemon A little extra squeeze from a lime Salt and Pepper to taste Chopped cilantro Top with avocado or guacamole You may choose to have more quinoa to veggies or more veggies to quinoa. It’s up to you! Enjoy 

5. Amanda’s Pesto Meatloaf Ground Turkey Breast Fresh Garlic Red Onion Sundried Tomatoes Chopped Raw Spinach Vegan Pesto 1 Slice Gluten Free Bread soaked in Unsweetened Coconut Milk Fresh Rosemary 1 Organic Free Range Egg Salt and Pepper Put Ground Turkey in large bowl and make a well in the middle with your fist. Add ½ chopped red onion and generous amount of chopped garlic. Add lots of chopped raw spinach. Add ½ c of chopped sun dried tomatoes Fresh Sea Salt and Pepper and ¼ c Pesto Add slightly beaten egg and soaked slice of gluten free bread Mix well with hands. Put in a Loaf Pan and drizzle remaining pesto Bake 350 for 30-40 minutes Eat with a Large Green Salad. Voila Dinner is served 

6. Fish En Papillote Nathalie Atwell INGREDIENTS: (4 people) 1/2 red onion 1 zucchini, julienned 1 large carrot, julienned 1 clove garlic, minced 1 tbs extra virgin olive oil kosher salt and freshly ground black pepper 4 sole fillets, hake, flounder or other white fish 1 lemon, thinly sliced seeds removed 8 sprigs of fresh thyme 1/4 cup of white wine (optional) In a bowl, mix together onion, zucchini, carrot & garlic. Add the oil, salt pepper and toss to combine. Put each fillet in a large square of parchment paper and season with salt and pepper. Arrange the vegetable on top, dividing evenly. Top the veggies with 2 lemon slices, 2 sprigs of thyme, sprinkle olive oil and 1 tbs of white wine (if desired). Fold the parchment paper around the edges tightly in 1/4 inch folds to create a half moon shape. Seal packet well otherwise the steam will escape. Arrange the packets on a baking sheet and bake at 375 until the fish is cooked through (about 12 minutes depending on the thickness of the fish). Serve directly in the parchment on the plate.

7. Thai Coconut Soup Nathalie Atwell INGREDIENTS: (4 people) 3 cups water 4 lime leaves, torn in half or thai basil 3 slices of ginger, 1/4"thick 1 lemongrass cut into 1 inch long pieces 1/2 red onion cut in pieces and sautéed before 1 chicken breast, cut in cubes 1 cup coconut milk 1/2 small white onion 1 tomato slice or 5 cherry tomatoes cut in half 5 mushrooms cut in pieces 2 green onions, finely chopped 1-2 thai chili pepper 3 tablespoon lime juice 2 tbs fish sauce (or Bragg's amino liquid) In a medium pot, bring water to a boil. Add lime leaves, ginger, lemongrass, red onion. Add chicken, coconut milk and white onion, bring to a boil; reduce heat and then add tomatoes, mushrooms, green onion and thai chili pepper. Continue cooking until the chicken is cooked. Remove from the heat and then immediately add lime juice and bragg's amino. You can transfer into a crockpot to keep warm and make some brown rice on the side to serve with.

8. LILIANE'S RATATOUILLE Nathalie Atwell INGREDIENTS: olive oil about 2 good Tbs 1 big onion garlic 1 big can of crushed tomatoes 3 to 4 medium eggplant 5 to 6 zucchinis 3 medium tomatoes parsley 10 small sweet peppers spices like herbes de provence, 21 salutes, pepper, a dash of sea salt or braggs In a saucepan brown onion in olive oil till nicely soft and sort of caramelized. Add the eggplant and cook tossing for a good 5 minutes. Then add the peppers and cook turning the ingredients often. Then add the zucchinis and turn and toss more and add the garlic, parsley and spices and toss. Add tomatoes and can of tomatoes to the veggies and turn often. Let everything simmer for at least an hour turning often and adding some water so that the mixture always stays moist and juicy. VOILA!! Ratatouille is even better the next day! you can make a batch and mix it with rice pasta, brown rice, eggs in the morning or quinoa. It keeps very well in the fridge...

9. Green Curry Chicken • Caroline Callaway •  1T coconut oil • 2 T green curry paste • 1-1/2 lbs boneless chicken cut into chunks • zest  and juice of 1 lime • 1-1/3 C lite coconut milk • Cilantro, chopped •  Heat oil in frying pan and add curry paste, cook on high for one minute. Add chicken, lime zest and coconut milk.  Bring to boil, then reduce and simmer for 15-20 minutes, until chicken is cooked.  Stir in cilantro and lime juice, let stand for a few minutes, sauce will thicken and flavors will deepen when the sauce is slightly cooler.  Serve over brown rice or Quinoa.

10. Chili Bridgette Tuttle In large crockpot or on the stove: 1 large can each of tomato sauce, paste, crushed tomatoes. 1/2 cup lemon juice (makes the meat tender and gives a little zing). I like to put in green beans, kidney beans, lentils, mushrooms, and any other veggies you like. LOTS of garlic (I have a bag of pre-peeled so it's about 12 or 15 pieces in my crockpot, maybe more... I just dump it in). Plenty of ground cumin, pepper, chili powder to taste. I use cilantro if I have it and a couple bay leaves. You could add onion, too. Sprinkle a little sea salt in, as well. Cook chicken in a little olive oil with plenty of pepper and garlic or cook hamburger minus the olive oil. Put it all together in the pot and simmer all day. If it's too tomato tasting or resembles spaghetti sauce in flavor, add more cumin and chili powder. I eat it with brown rice and it's very filling and delicious.

11. Lettuce Wraps • Molly Geil • Ingredients: • 1 head fresh iceberg lettuce (this type works best for this recipe) • 3 cloves garlic, minced • 1 thumb-size piece galangal (or ginger), grated • 1 red chili, minced, OR 1/4 to 1/2 tsp. chili flakes • 2 shallots, sliced finely • 1/2 cup firm tofu, cut into "matchsticks" OR 1/2 cup cooked chicken shredded, OR 1/2 cup cooked baby shrimp • 1 carrot, grated or cut into thin strips • 5-6 mushrooms, thinly sliced • 1 egg (omit if vegan) • 1/2 cup shredded cabbage (red is very good, but any type will work) • 3 spring onions, sliced lengthwise into matchstick-like pieces • approx. 2 cups bean sprouts • 2 Tbsp. lime juice • 2 Tbsp. bragg’s liquid aminos • 1+1/2 Tbsp. fish sauce Or Coconut liquid aminos • 1 Tbsp. oyster sauce • 1/4 tsp. truvia • TOPPINGS: • 1/2 cup fresh basil, roughly chopped if leaves are large • 1/3 cup fresh raw almonds, roughly chopped or ground • fresh bean sprouts • OTHER: 2 Tbsp. coconut oil for stir-frying • Preparation: • Drizzle oil into a wok or large frying pan over medium-high heat. Add garlic, galangal (or ginger), chili, and shallots. Stir-fry one minute, or until fragrant. Stir-frying tip: add a little water or vege broth if the wok/pan gets too dry instead of more oil. • Add tofu (OR shrimp/chicken/pork), carrot, shiitake mushrooms, cabbage, and spring onions. As you stir-fry, add the lime juice, bragg’s, fish sauce, oyster sauce and sprinkle over the truvia. Stir-fry about 1 minute. • Push ingredients to the side of the wok or pan, and crack in the egg. Stir-fry quickly to break the yolk. Mix in with the other ingredients. • Add the bean sprouts and stir-fry briefly to mix (avoid over-looking or it will go limp). Remove from heat. • Cut off the stem part of the iceburg lettuce so it's easier to separate the leaves. Now place the lettuce, sir-fried filling, and the toppings on your table in separate bowls/plates, allowing family or guests to make their own wraps. • To assemble, take a whole lettuce leaf and place 1-2 heaping tablespoons of filling in the center. Top with a sprinkling of fresh basil and almonds plus fresh bean sprouts if desired. Then wrap up and eat! (For those who like it extra spicy, fresh-cut chili can be added as another topping.) ENJOY!

12. Bean Soup with Kale Evelyn Bennett
 Ingredients

1 tablespoon olive oil 
8 large garlic cloves, crushed or minced
1 medium yellow onion, chopped
4 cups chopped raw kale
4 cups low-fat, low-sodium chicken or vegetable broth
2 (15 ounce) cans white beans, such as cannellini or navy, undrained
4 whole plum tomatoes, chopped
2 teaspoons dried Italian herb seasoning
Salt and pepper to taste
1 cup chopped parsley

Directions

In a large pot, heat olive oil. Add garlic and onion; sauté until soft. Add kale and sauté, stirring, until wilted. Add 3 cups of broth, 2 cups of beans, and all of the tomato, herbs, salt and pepper. Simmer 5 minutes. In a blender or food processor, mix the remaining beans and broth until smooth. Stir into soup to thicken. Simmer 15 minutes. Ladle into bowls; sprinkle with chopped parsley.

13. White Bean Pesto Dip Molly Geil Ingredients In food processor combine 1 can cannellini beans rinsed 1 container vegan pesto (Whole Foods fresh refrigerated pasta section) 5-6 Sundried tomatoes packed in oil 2 Cloves of garlic Juice from 1 Lemon Fresh ground pepper Dip for veggies or use for lettuce wraps! Roasted Eggplant and Red Pepper Dip
Adapted from The Barefoot ContessaCookbook1 medium Italian eggplant, or 2 medium Chinese eggplants, skin peeled off with a vegetable peeler
2 red bell peppers, washed well, and seeded
1 red onion
2-4 cloves minced garlic (I like a lot of garlic in mine!)
1/4 cup good quality extra virgin olive oil
1-2 tsp kosher salt
1/2 tsp ground black pepper
1-2 tbsp tomato paste

14. Molly’s Salad Dressing ¼ cup olive oil juice from 1 -2 lemons 1 clove of garlic 4 squirts of Bragg’s Liquid Amino Top salad with Costco’s No Salt seasoning and Nutritional Yeast then toss together Shelly Rowan's version of the green goddess salad dressing... 1/2 bunch of green onions, handful of fresh parsley, olive oil, splash of lemon juice and a clove of garlic. Pulse in a small blender and puree.

15. Brussels sprout-leaf salad
Giada De Laurentiis Ingredients

Dressing
1/4 cup fresh lemon juice (from 1 large lemon)
1/4 cup extra-virgin olive oil
Kosher salt and freshly ground black pepper
Salad
1 1/2 pounds brussels sprouts
2 cups baby arugula
1 head Belgian endive, cut into 1/2-inch pieces
1/3 cup sliced almonds, toasted* see Cook' Note

Preparation

For the dressing: In a small bowl, whisk together the olive oil and lemon juice until smooth. Season with salt and pepper, to taste.

For the salad: Using a small paring knife, remove the outer leaves from the brussels sprouts. Bring a large saucepan of water to a boil over medium-high heat. Add the brussels sprout leaves and cook for 1 minute. Drain and place in a bowl of iced water. Drain well in a colander. Place the brussels sprouts leaves, arugula, endive, and almonds in a salad bowl. Add the dressing and toss together.

16. Molly’s Spaghetti Sauce 1lb grass fed organic beef or ground turkey browned In a large pot sauté onion, garlic, shredded carrots, fresh basil, Italian seasoning, fresh ground pepper in 1-2 tsp. grape seed oil until soft. Add 1 jar cleanse friendly tomato sauce, 1 can organic diced tomatoes, 1 can tomato paste and a bag of fresh organic spinach Add meat and simmer on the stove for at least a couple hours for flavor. Note* substitute sautéed mushrooms and eggplant for meat to create a vegetarian sauce Serve over spaghetti squash or brown rice pasta

17. Mimi’s Roasted Chicken 1 whole organic chicken Stuff garlic and fresh herbs under chicken skin Cut fresh lemons place in cavity of chicken be sure to remove the bag from the cavity Rub olive or grape seed oil fresh ground pepper and organic no salt seasoning (Costco) on chicken skin. Cook 1 hour at 350 then serve with Danielle’s Green Beans, a green salad, and half sweet potato. Danielle’s Green Beans Steam or boil in water 1 lb. fresh green beans until soft but not mushy. Drain water add 1-2 tsp. grape seed oil, fresh lemon juice, 1-2 cloves garlic minced, and 21 Seasoning Salute (Trader Joe’s). Sauté green beans until slightly browned

18. Chicken & Red Lentil Stew with Greens & Sweet Potatoes Evelyn Bennett 1 ½ pounds chicken thigh meat, boneless and skinless, cut into 1" cubes
2 TBLS vegetable oil
1 tsp salt
¼ tsp cayenne pepper
2 cloves garlic, minced
1 TBLS minced fresh ginger
1 medium onion
1 tsp cumin
½ tsp dried mustard
½ tsp dried coriander
¼ tsp cinnamon
4 cups chicken broth
1 cup red lentils
1 can (14.5 oz) diced tomatoes
2 carrots, peeled and cut into ½ " rounds 2 small sweet potatoes, peeled and diced into ½" cubes
1 large bag (12 oz) cleaned and chopped spinach
2 TBLS freshly chopped cilantro
Preparation

1. In a stock pot, heat oil over medium heat. Add chicken cubes and sprinkle with salt and pepper. Sauté for 2-3 minutes, stirring occasionally to brown all sides of meat cubes.
2. Add garlic, ginger, and onion. Sauté for another 2-3 minutes.
3. Add dried spices (cumin, mustard, coriander, cinnamon) and stir until combined.
4. Add broth and tomatoes with juice; bring to a boil.
5. Add vegetables. Return to boil, reduce heat and cook for 10 minutes.
6. Add lentils, cover, and simmer for an additional 20 minutes.
7. Using a fork, check to be sure vegetables are soft. When soft, add spinach, stir to combine until spinach is wilted.
8. Add cilantro.
9. Serve in soup bowls. Garnish each bowl with chopped cilantro.

19. Clean Eating Slow Cooker Spinach And Chicken MichelineKirsebom (Makes approximately 4 quarts)

Ingredients
4 large chicken breasts
1 lb. frozen spinach
1 (28 oz.) can diced tomatoes
1 (18 oz.) jar clean marinara

Directions

Step 1 – Place all ingredients in a 5 quart crock pot and cook on low for 6-8 hours. It’s done when the chicken easily falls apart.

Note: Times will vary based on your crock pot. All crock pots cook differently.