17 Superfood Recipes For A Healthy 2017 and How To Cook Quinoa ( কাউনের চাউল ) AND Brown Rice vs. Quinoa: Which Is Healthier?
17 Superfood Recipes For A Healthy 2017 ( SOURCE ;-
Entries by BiteMeMore.com & HuffPost Canada Blogs )
Twenty seventeen is finally here and we couldn't be more thrilled! With a new year, comes new and exciting resolutions like living a healthier lifestyle. As cliché as it may be, there's nothing wrong with making positive changes to your personal health and wellness.
If you don't know where to start, don't worry. We've got 17 amazing superfood recipes for you that are here to stay! Not only are they nutritious, they are also easy to make and will leave you feeling as great as they taste.
From a healthy and hearty Roasted Sweet Potato Quinoa Bowl to a protein and fruit-packed Blueberry Banana Smoothie, we're covering all grounds. We've got loads of mouthwatering drinks, soups, sides, snacks and mains that will leave you wanting more. And that's OK...After all, it's all healthy!
Get ready to kick off 2017 in a super yummy way! Have a happy and healthy new year and don't forget to dig in.
1. Quinoa
Roasted Sweet Potato Quinoa Bowl
This healthy and hearty Sweet Potato Quinoa Bowl, a creative combo of protein-packed quinoa, roasted sweet potatoes and avocado, is drizzled with a maple dressing and topped with roasted almonds, an egg and leafy sprouts.
GET THE RECIPE HERE
This healthy and hearty Sweet Potato Quinoa Bowl, a creative combo of protein-packed quinoa, roasted sweet potatoes and avocado, is drizzled with a maple dressing and topped with roasted almonds, an egg and leafy sprouts.
BITE ME BIT
"One cannot think well, love well, sleep well, if one has not dined well."
-Virginia Woolf
INGREDIENTS
Maple Dressing
¼ cup olive oil
1 tbsp apple cider vinegar
1 tbsp maple syrup
1 tsp Dijon mustard
1 tsp chopped shallots
¼ tsp kosher salt
1/8 tsp freshly ground black pepper
1 large sweet potato, peeled, cut into 1-inch cubes
1 tbsp olive oil
¼ tsp kosher salt
¼ tsp freshly ground black pepper
Quinoa
1 cup quinoa, rinsed well and drained
2 cups water
¼ tsp kosher salt
1 large ripe avocado, chopped
1/3 cup chopped roasted almonds
4 fried eggs, sunny-side up
1 cup sprouts, sunflower or pea shoots
¼ cup olive oil
1 tbsp apple cider vinegar
1 tbsp maple syrup
1 tsp Dijon mustard
1 tsp chopped shallots
¼ tsp kosher salt
1/8 tsp freshly ground black pepper
1 large sweet potato, peeled, cut into 1-inch cubes
1 tbsp olive oil
¼ tsp kosher salt
¼ tsp freshly ground black pepper
Quinoa
1 cup quinoa, rinsed well and drained
2 cups water
¼ tsp kosher salt
1 large ripe avocado, chopped
1/3 cup chopped roasted almonds
4 fried eggs, sunny-side up
1 cup sprouts, sunflower or pea shoots
DIRECTIONS
1) To make the dressing, in a small bowl whisk olive oil, apple cider vinegar, maple syrup, Dijon mustard, shallots, salt and pepper until well combined. Set aside.
2)Preheat oven to 425°F. In a mixing bowl toss together cubed sweet potato, olive oil, salt and pepper. Place sweet potato on a parchment-lined baking sheet and roast 16-18 minutes, until potatoes are tender. Remove from oven and set aside.
3)Meanwhile, in a medium saucepan, combine quinoa, water and salt. Bring to a boil over high heat. Reduce heat to a simmer, cover and cook 12-15 minutes, until the liquid is absorbed. Remove from heat and let sit covered for 5 minutes. Combine quinoa, roasted sweet potatoes, avocado and a few spoons of dressing. Divide between 4 serving bowls, top with almonds and drizzle with more dressing.
4)Finish each bowl with a fried egg placed on top and sprouts to garnish.
Serves 4
2)Preheat oven to 425°F. In a mixing bowl toss together cubed sweet potato, olive oil, salt and pepper. Place sweet potato on a parchment-lined baking sheet and roast 16-18 minutes, until potatoes are tender. Remove from oven and set aside.
3)Meanwhile, in a medium saucepan, combine quinoa, water and salt. Bring to a boil over high heat. Reduce heat to a simmer, cover and cook 12-15 minutes, until the liquid is absorbed. Remove from heat and let sit covered for 5 minutes. Combine quinoa, roasted sweet potatoes, avocado and a few spoons of dressing. Divide between 4 serving bowls, top with almonds and drizzle with more dressing.
4)Finish each bowl with a fried egg placed on top and sprouts to garnish.
Serves 4
2. Blueberries
Blueberry Banana Breakfast Smoothie
Looking for the perfect breakfast blend? This protein and fruit-packed Blueberry Banana Smoothie has it all!
GET THE RECIPE HERE
BLUEBERRY BANANA BREAKFAST SMOOTHIE
Looking for the perfect breakfast blend? This protein and fruit-packed Blueberry Banana Smoothie has it all!
BITE ME BIT
"I found my thrill, On Blueberry Hill."
-Fats Domino
INGREDIENTS
1 cup frozen blueberries
1 small ripe banana
1 cup unsweetened almond milk
½ cup plain yogurt
1 tbsp honey
½ tsp vanilla extract
1 small ripe banana
1 cup unsweetened almond milk
½ cup plain yogurt
1 tbsp honey
½ tsp vanilla extract
DIRECTIONS
Using a blender, combine blueberries, banana, almond milk, yogurt, honey and vanilla extract. Blend on high until slushy and well combined. Pour into a tall glass.
Serves 1
Serves 1
3. Kale
Baked Kale Chips
Reach for a bunch of kale and bake up these healthy and delicious Kale Chips.
GET THE RECIPE HERE
Reach for a bunch of kale and bake up these healthy and delicious Kale Chips.
PS. If you'd like to move beyond the classic kale chip, we've come up with 5 FANTASTIC FLAVORED CHIPS.
PS. If you'd like to move beyond the classic kale chip, we've come up with 5 FANTASTIC FLAVORED CHIPS.
BITE ME BIT
“The English contribution to world cuisine - the chip."
-John Cleese
INGREDIENTS
1 bunch of fresh kale
Olive oil
Salt
Olive oil
Salt
DIRECTIONS
1) Preheat oven to 300ºF. Line two baking sheets with parchment paper.
2) Remove any large stems by stripping the leaves from the stalk using your hands. Tear your kale into rough, 3-inch pieces.Wash and carefully dry kale leaves thoroughly because wet leaves will steam in the oven versus bake and crisp. Place kale on baking sheets in single layer.
3) Drizzle leaves with olive oil. Using you hands, gently toss the kale and lightly rub the oil into each piece. If you need a little more oil, add it now. Redistribute the kale back to a single layer. Sprinkle on salt and any additional flavorings.
4) Place trays in the oven. Bake for 5 minutes, then rotate trays as the thin pieces of kale will quickly brown in your oven's hot spots. Check again after 3 minutes. You will hear the kale sizzling from the oil. Carefully pick up or nudge a chip. You want them to be crisp but not browned. Remove from oven and let cool on the tray.
2) Remove any large stems by stripping the leaves from the stalk using your hands. Tear your kale into rough, 3-inch pieces.Wash and carefully dry kale leaves thoroughly because wet leaves will steam in the oven versus bake and crisp. Place kale on baking sheets in single layer.
3) Drizzle leaves with olive oil. Using you hands, gently toss the kale and lightly rub the oil into each piece. If you need a little more oil, add it now. Redistribute the kale back to a single layer. Sprinkle on salt and any additional flavorings.
4) Place trays in the oven. Bake for 5 minutes, then rotate trays as the thin pieces of kale will quickly brown in your oven's hot spots. Check again after 3 minutes. You will hear the kale sizzling from the oil. Carefully pick up or nudge a chip. You want them to be crisp but not browned. Remove from oven and let cool on the tray.
4. Green Tea
Healthy Green Tea Energy Smoothie
Think green and get your glow on with this super healthy Green Tea Energy Smoothie, a delicious combination of green tea, spinach, avocado, bananas and apples.
GET THE RECIPE HERE
HEALTHY GREEN TEA ENERGY SMOOTHIE RECIPE
Think green and get your glow on with this super healthy Green Tea Energy Smoothie, a delicious combination of green tea, spinach, avocado, bananas and apples.
BITE ME BIT
"Tea is liquid wisdom."
-Anonymous
INGREDIENTS
1 cup Pure Leaf Green Tea with Honey
1 cup baby spinach leaves
1 small ripe banana
1 Granny Smith apple, peeled and cored
½ small ripe avocado
1 tbsp honey
½ cup ice cubes
Fresh basil, for garnish
1 cup baby spinach leaves
1 small ripe banana
1 Granny Smith apple, peeled and cored
½ small ripe avocado
1 tbsp honey
½ cup ice cubes
Fresh basil, for garnish
DIRECTIONS
For the smoothie, using a blender, combine Pure Leaf Green Tea, spinach leaves, banana, apple, avocado, honey and ice cubes. Blend until smooth and pour into a tall glass. Garnish with fresh basil.
Makes 1 large smoothie
Makes 1 large smoothie
5. Salmon
Sweet Citrus Spiced Salmon
Salmon is marinated in pineapple and lemon juice and then baked with a sweet and spicy topping, leaving every bite the perfect blend of flavorful (but mellow) fish!
GET THE RECIPE HERE
If you’re a fan of this omega-3 rich fish but prefer when it doesn't taste, well, too salmony, this Sweet Citrus Spiced Salmon recipe is for you. Salmon is marinated in pineapple and lemon juice and then baked with a sweet and spicy topping, leaving every bite the perfect blend of flavorful (but mellow) fish!
BITE ME BIT
"You piss me off, you Salmon...you're too expensive in restaurants."
-Eddie Izzard
INGREDIENTS
Citrus Marinade
3/4 cup pineapple juice
6 tbsp fresh lemon juice
6 (6oz) salmon fillets, skin removed
Sweet & Spicy Topping
1/2 cup packed brown sugar
2 tsp lemon zest
2 tsp chili powder
1 tsp ground cumin
1/2 tsp kosher salt
1/4 tsp ground cinnamon
3/4 cup pineapple juice
6 tbsp fresh lemon juice
6 (6oz) salmon fillets, skin removed
Sweet & Spicy Topping
1/2 cup packed brown sugar
2 tsp lemon zest
2 tsp chili powder
1 tsp ground cumin
1/2 tsp kosher salt
1/4 tsp ground cinnamon
DIRECTIONS
1) In a large resealable plastic bag, combine pineapple juice, lemon juice and salmon. Refrigerate for 1 hour, turning occasionally.
2) Preheat oven to 400°F. Coat an 11x7-inch baking dish with non- stick cooking spray.
3) For the topping, in a small bowl, combine brown sugar, lemon zest, chili powder, cumin, salt and cinnamon. Remove salmon from refrigerator and dispose of marinade. Place fillets in prepared baking dish and rub brown sugar mixture over salmon. Bake 12 minutes or until fish is flaky.
Serves 6
2) Preheat oven to 400°F. Coat an 11x7-inch baking dish with non- stick cooking spray.
3) For the topping, in a small bowl, combine brown sugar, lemon zest, chili powder, cumin, salt and cinnamon. Remove salmon from refrigerator and dispose of marinade. Place fillets in prepared baking dish and rub brown sugar mixture over salmon. Bake 12 minutes or until fish is flaky.
Serves 6
6. Spinach
Kale, Spinach and Quinoa Salad
This Kale, Spinach and Quinoa meal-in-a-bowl is a winner, a green bowl full of super nutritious and delicious stuff (including mango and avocado), tossed in a zesty lemon shallot dressing and topped with spiced walnuts and creamy goat cheese.
GET THE RECIPE HERE
Looking for the champion in the Super Bowl of Super Foods? This Kale, Spinach and Quinoa meal-in-a-bowl is a winner, a green bowl full of super nutritious and delicious stuff (including mango and avocado), tossed in a zesty lemon shallot dressing and topped with spiced walnuts and creamy goat cheese. Get cooking and give new meaning to Power Lunch!
Looking for the champion in the Super Bowl of Super Foods? This Kale, Spinach and Quinoa meal-in-a-bowl is a winner, a green bowl full of super nutritious and delicious stuff (including mango and avocado), tossed in a zesty lemon shallot dressing and topped with spiced walnuts and creamy goat cheese. Get cooking and give new meaning to Power Lunch!
BITE ME BIT
"Number one, like yourself. Number two, you have to eat healthy. And number three, you've got to squeeze your buns. That's my formula."
-Richard Simmons
INGREDIENTS
Quinoa
½ cup quinoa, rinsed well and drained
1 cup water
¼ tsp kosher salt
Spiced Walnuts
1 tbsp butter
1 cup walnut halves
¼ tsp ground cumin
¼ tsp kosher salt
1/8 tsp ground cinnamon
Pinch cayenne pepper
2 tbsp brown sugar
1 tsp water
Lemon Shallot Dressing
2 tbsp fresh lemon juice
1 tbsp sherry vinegar
1 tsp honey
½ tsp minced shallots
½ tsp Dijon mustard
½ tsp kosher salt
¼ tsp freshly ground black pepper
¼ cup olive oil
4 cups lightly packed baby kale
4 cups lightly packed baby spinach
1 large ripe avocado, chopped
1 large ripe mango, chopped
1/3 cup crumbled goat cheese
½ cup quinoa, rinsed well and drained
1 cup water
¼ tsp kosher salt
Spiced Walnuts
1 tbsp butter
1 cup walnut halves
¼ tsp ground cumin
¼ tsp kosher salt
1/8 tsp ground cinnamon
Pinch cayenne pepper
2 tbsp brown sugar
1 tsp water
Lemon Shallot Dressing
2 tbsp fresh lemon juice
1 tbsp sherry vinegar
1 tsp honey
½ tsp minced shallots
½ tsp Dijon mustard
½ tsp kosher salt
¼ tsp freshly ground black pepper
¼ cup olive oil
4 cups lightly packed baby kale
4 cups lightly packed baby spinach
1 large ripe avocado, chopped
1 large ripe mango, chopped
1/3 cup crumbled goat cheese
DIRECTIONS
1) To cook quinoa, in a medium saucepan, combine quinoa, water and salt. Bring to a boil over high heat. Reduce heat to a simmer, cover and cook 15 minutes. Remove from heat and let sit covered for 5 minutes. Place in a large bowl and let cool.
2) For the spiced walnuts, in a medium skillet, melt butter over medium heat. Add walnuts, cumin, salt, cinnamon and cayenne pepper. Stir continuously for 3 minutes, until walnuts are slightly toasted. Add brown sugar and water and continue cooking, stirring constantly for 1 minute. Remove from heat, spread on a piece of parchment paper and let cool.
3) For the salad dressing, in a small mixing bowl, whisk lemon juice, sherry vinegar, honey, shallots, Dijon mustard, salt and pepper. Slowly add the olive oil, whisking vigorously until emulsified.
4) To assemble the salad, place kale and spinach leaves in a large serving bowl. Toss with a few tablespoons of dressing. To the cooled quinoa, add chopped avocado and mango, tossing with a few more tablespoons of dressing. Place quinoa mixture over kale and spinach leaves. Top with crumbled goat cheese and spiced walnuts. Drizzle each serving with extra dressing.
Serves 4
2) For the spiced walnuts, in a medium skillet, melt butter over medium heat. Add walnuts, cumin, salt, cinnamon and cayenne pepper. Stir continuously for 3 minutes, until walnuts are slightly toasted. Add brown sugar and water and continue cooking, stirring constantly for 1 minute. Remove from heat, spread on a piece of parchment paper and let cool.
3) For the salad dressing, in a small mixing bowl, whisk lemon juice, sherry vinegar, honey, shallots, Dijon mustard, salt and pepper. Slowly add the olive oil, whisking vigorously until emulsified.
4) To assemble the salad, place kale and spinach leaves in a large serving bowl. Toss with a few tablespoons of dressing. To the cooled quinoa, add chopped avocado and mango, tossing with a few more tablespoons of dressing. Place quinoa mixture over kale and spinach leaves. Top with crumbled goat cheese and spiced walnuts. Drizzle each serving with extra dressing.
Serves 4
7. Pistachios
Tabbouleh Salad with Pistachios and Chickpeas
Chock full of fresh herbs, dried fruit, juicy cucumber and protein-rich chickpeas, this bulgur salad is tossed in a lemon shallot vinaigrette and is topped with crunchy roasted pistachios.
GET THE RECIPE HERE
Healthy and refreshing, this Tabbouleh Salad with Pistachios & Chickpeas makes for the perfect lunch or side dish. Chock full of fresh herbs, dried fruit, juicy cucumber and protein-rich chickpeas, this bulgur salad is tossed in a lemon shallot vinaigrette and is topped with crunchy roasted pistachios.
Healthy and refreshing, this Tabbouleh Salad with Pistachios & Chickpeas makes for the perfect lunch or side dish. Chock full of fresh herbs, dried fruit, juicy cucumber and protein-rich chickpeas, this bulgur salad is tossed in a lemon shallot vinaigrette and is topped with crunchy roasted pistachios.
BITE ME BIT
“The West wasn't won on salad.”
-North Dakota Beef Council
INGREDIENTS
Lemon Shallot Dressing
¼ cup fresh lemon juice
¼ cup olive oil
1 tbsp apple cider vinegar
1 tbsp honey
2 tsp finely chopped shallots
½ tsp kosher salt
¼ tsp ground cumin
1/8 tsp cayenne pepper
2 cups water
1 cup dried bulgur wheat
½ tsp kosher salt
1 cup canned chickpeas, rinsed and drained
1 cup diced, unpeeled cucumber
½ cup chopped pitted dates
½ cup dried cranberries and/or dried cherries
½ cup chopped fresh flat-leaf parsley
¼ cup chopped fresh mint leaves
½ cup roasted pistachios
¼ cup fresh lemon juice
¼ cup olive oil
1 tbsp apple cider vinegar
1 tbsp honey
2 tsp finely chopped shallots
½ tsp kosher salt
¼ tsp ground cumin
1/8 tsp cayenne pepper
2 cups water
1 cup dried bulgur wheat
½ tsp kosher salt
1 cup canned chickpeas, rinsed and drained
1 cup diced, unpeeled cucumber
½ cup chopped pitted dates
½ cup dried cranberries and/or dried cherries
½ cup chopped fresh flat-leaf parsley
¼ cup chopped fresh mint leaves
½ cup roasted pistachios
DIRECTIONS
1) For the dressing, in a small bowl, whisk lemon juice, olive oil, cider vinegar, honey, shallots, salt, cumin and cayenne pepper. Set aside.
2) In a small saucepan, bring 2 cups water to a boil and stir in bulgur and salt. Cover, remove from heat and let stand until tender, about 25-30 minutes.
3) In a large serving bowl, combine chickpeas, cucumber, dates, cranberries or cherries, parsley, mint and cooked bulgur. Toss with dressing and top with roasted pistachios.
Serves 4
2) In a small saucepan, bring 2 cups water to a boil and stir in bulgur and salt. Cover, remove from heat and let stand until tender, about 25-30 minutes.
3) In a large serving bowl, combine chickpeas, cucumber, dates, cranberries or cherries, parsley, mint and cooked bulgur. Toss with dressing and top with roasted pistachios.
Serves 4
8. Eggs
Poached Eggs over Polenta Toast
This amazing egg recipe has it all -- a base layer of delicious homemade oven-roasted tomato sauce followed by a toasted polenta square, sautéed arugula and crowned with a perfectly poached egg.
GET THE RECIPE HERE
Want a delicious brunch recipe that'll have you looking like a gourmet without breaking a sweat? This amazing egg recipe has it all - a base layer of delicious homemade oven-roasted tomato sauce followed by a toasted polenta square, sautéed arugula and crowned with a perfectly poached egg. An elegant way to serve up eggs in the morning, this easy brunch recipe will leave your guests shell-shocked!
Want a delicious brunch recipe that'll have you looking like a gourmet without breaking a sweat? This amazing egg recipe has it all - a base layer of delicious homemade oven-roasted tomato sauce followed by a toasted polenta square, sautéed arugula and crowned with a perfectly poached egg. An elegant way to serve up eggs in the morning, this easy brunch recipe will leave your guests shell-shocked!
BITE ME BIT
"It serves me right for putting all my eggs in one bastard."
-Dorothy Parker
INGREDIENTS
Oven-Roasted Tomato Sauce
3/4 lb cherry tomatoes, halved
1 tsp fresh thyme, chopped
1 small garlic clove, smashed
1 tbsp olive oil
1(14oz) can whole tomatoes with juices
1 tbsp fresh basil, thinly sliced
½ tsp sugar
½ tsp kosher salt
¼ tsp freshly ground black pepper
¼ cup dry red wine
Toasted Polenta
2 tbsp olive oil
12 oz prepared polenta, cut into 8 (½-inch thick) slices
1 tsp olive oil
6 oz baby arugula leaves
Kosher salt and freshly ground pepper, to taste
8 eggs
1 tbsp white vinegar
Kosher salt and freshly ground pepper, to taste
3/4 lb cherry tomatoes, halved
1 tsp fresh thyme, chopped
1 small garlic clove, smashed
1 tbsp olive oil
1(14oz) can whole tomatoes with juices
1 tbsp fresh basil, thinly sliced
½ tsp sugar
½ tsp kosher salt
¼ tsp freshly ground black pepper
¼ cup dry red wine
Toasted Polenta
2 tbsp olive oil
12 oz prepared polenta, cut into 8 (½-inch thick) slices
1 tsp olive oil
6 oz baby arugula leaves
Kosher salt and freshly ground pepper, to taste
8 eggs
1 tbsp white vinegar
Kosher salt and freshly ground pepper, to taste
DIRECTIONS
1) For the tomato sauce, preheat oven to 400ºF. Cover a baking sheet with aluminum foil and coat with non-stick cooking spray. Toss tomatoes, thyme, garlic and olive oil together and place on baking sheet. Roast 15-20 minutes, until tomatoes are tender and slightly caramelized. Remove from oven and discard garlic clove. Pour half the tomatoes in a blender along with canned tomatoes, basil, sugar, salt and pepper. Pulse to combine sauce ingredients. Add to medium saucepan with remaining tomatoes from baking sheet and red wine. Simmer over low heat for 20 minutes. Keep sauce warm until ready to assemble.
2) To toast the polenta, in a large skillet heat 2 tbsp of olive oil over medium-low heat. Add the polenta slices and cook 5 minutes per side until golden and crispy. Remove from skillet and cover to keep warm.
3) Using the same skillet, heat 1 tsp of olive oil over medium-high heat. Add baby arugula and continually toss until slightly wilted 1-2 minutes. Season with salt and pepper to taste.
4) For the poached eggs, bring a medium saucepan of water to a boil over high heat. Reduce heat to medium and add vinegar. Working with eggs one at a time, crack each egg into its own small bowl. Give the water a quick whirl with a whisk right before adding eggs. Slide each egg into the water and poach for 3-3 ½ minutes. Remove with a slotted spoon and drain on paper towel. Repeat with remaining eggs.
5) To assemble, place 2 heaping tbsp of tomato sauce on a serving plate. Arrange toasted polenta on top of the sauce. Place sautéed arugula on the polenta and top with the poached egg. Season egg with salt and pepper to taste. Serve immediately
Serves 6-8
2) To toast the polenta, in a large skillet heat 2 tbsp of olive oil over medium-low heat. Add the polenta slices and cook 5 minutes per side until golden and crispy. Remove from skillet and cover to keep warm.
3) Using the same skillet, heat 1 tsp of olive oil over medium-high heat. Add baby arugula and continually toss until slightly wilted 1-2 minutes. Season with salt and pepper to taste.
4) For the poached eggs, bring a medium saucepan of water to a boil over high heat. Reduce heat to medium and add vinegar. Working with eggs one at a time, crack each egg into its own small bowl. Give the water a quick whirl with a whisk right before adding eggs. Slide each egg into the water and poach for 3-3 ½ minutes. Remove with a slotted spoon and drain on paper towel. Repeat with remaining eggs.
5) To assemble, place 2 heaping tbsp of tomato sauce on a serving plate. Arrange toasted polenta on top of the sauce. Place sautéed arugula on the polenta and top with the poached egg. Season egg with salt and pepper to taste. Serve immediately
Serves 6-8
9. Almonds
Honey Dijon Asparagus and Almonds
The fleshy green spears are easily enhanced with the addition of this honey Dijon vinaigrette, a light tangy dressing that perfectly balances the sweet with savoury.
GET THE RECIPE HERE
We have great respect for asparagus- it's a nutrient-rich, versatile veggie that takes well to steaming, grilling, blanching or roasting - and while it's a regular at our tables, we sometimes want to dress it up a bit. The fleshy green spears are easily enhanced with the addition of this honey Dijon vinaigrette, a light tangy dressing that perfectly balances the sweet with savory. To gussy things up even more, the tender-crisp stalks are sprinkled with lightly toasted almonds, providing a nutty crunch in every bite. Who knew that 6 inches growing out of the dirt could be so dignified?
We have great respect for asparagus- it's a nutrient-rich, versatile veggie that takes well to steaming, grilling, blanching or roasting - and while it's a regular at our tables, we sometimes want to dress it up a bit. The fleshy green spears are easily enhanced with the addition of this honey Dijon vinaigrette, a light tangy dressing that perfectly balances the sweet with savory. To gussy things up even more, the tender-crisp stalks are sprinkled with lightly toasted almonds, providing a nutty crunch in every bite. Who knew that 6 inches growing out of the dirt could be so dignified?
BITE ME BIT
"Are you casting asparagus on my cooking?"
-Curly, The Three Stooges
INGREDIENTS
1 bunch asparagus, trimmed
Honey Dijon Vinaigrette
3 tbsp olive oil
2 tbsp rice vinegar
2 tsp fresh lemon juice
2 tsp honey
1/2 tsp Dijon mustard
1/4 tsp kosher salt
1/4 tsp freshly ground black pepper
1/4 cup slivered or sliced almonds
Honey Dijon Vinaigrette
3 tbsp olive oil
2 tbsp rice vinegar
2 tsp fresh lemon juice
2 tsp honey
1/2 tsp Dijon mustard
1/4 tsp kosher salt
1/4 tsp freshly ground black pepper
1/4 cup slivered or sliced almonds
DIRECTIONS
1) Bring a medium pot of water to a boild over high heat. Add asparagus and reduce heat to low, simmering 2-3 minutes until tender-crisp. Drain and rinse under cold water to stop further cooking. Pat dry with kitchen towel and arrange on a platter.
2) For the vinaigrette, in a small bowl, whisk olive oil, rice vinegar, lemon juice, honey Dijon, salt and pepper. Spoon over asparagus.
3) For the toasted almonds, preheat oven to 350°F. Place almonds in a single layer on a baking sheet. Roast 6-8 minutes shaking the pan frequently to prevent burning. Sprinkle over asparagus.
Serves 4
2) For the vinaigrette, in a small bowl, whisk olive oil, rice vinegar, lemon juice, honey Dijon, salt and pepper. Spoon over asparagus.
3) For the toasted almonds, preheat oven to 350°F. Place almonds in a single layer on a baking sheet. Roast 6-8 minutes shaking the pan frequently to prevent burning. Sprinkle over asparagus.
Serves 4
10. Ginger
Coconut Rice Bowl with Ginger and Tofu Slaw
We can't put down our chopsticks with this tasty number -- with a delectable ginger peanut sauce, this Coconut Rice Bowl with Ginger and Tofu Slaw makes for a mouthwatering meal.
GET THE RECIPE HERE
We can’t put down our chopsticks with this tasty number - with a delectable ginger peanut sauce, this Coconut Rice Bowl with Ginger and Tofu Slaw makes for a mouthwatering meal.
We can’t put down our chopsticks with this tasty number - with a delectable ginger peanut sauce, this Coconut Rice Bowl with Ginger and Tofu Slaw makes for a mouthwatering meal.
BITE ME BIT
"I was sometimes called 'coconut' when I was at school."
-David Oyelowo
INGREDIENTS
Coconut Rice
1½ cups Jasmine rice, rinsed and drained
1¾ cups coconut milk
1 cup water
½ tsp kosher salt
Ginger Peanut Sauce
½ cup smooth peanut butter
½ cup water
2 tbsp rice vinegar
2 tbsp soy sauce
1 tbsp honey
1 tbsp finely grated fresh ginger
2 tsp Sriracha sauce
Tofu Slaw
1 (19oz) package extra firm tofu
2 tsp vegetable oil
4 cups shredded napa cabbage
1½ cups shredded carrot
2 small red bell peppers, chopped
1 cup chopped, roasted cashews
¼ cup chopped, fresh flat-leaf parsley
Whole roasted cashews, for garnish
Black sesame seeds, for garnish
1½ cups Jasmine rice, rinsed and drained
1¾ cups coconut milk
1 cup water
½ tsp kosher salt
Ginger Peanut Sauce
½ cup smooth peanut butter
½ cup water
2 tbsp rice vinegar
2 tbsp soy sauce
1 tbsp honey
1 tbsp finely grated fresh ginger
2 tsp Sriracha sauce
Tofu Slaw
1 (19oz) package extra firm tofu
2 tsp vegetable oil
4 cups shredded napa cabbage
1½ cups shredded carrot
2 small red bell peppers, chopped
1 cup chopped, roasted cashews
¼ cup chopped, fresh flat-leaf parsley
Whole roasted cashews, for garnish
Black sesame seeds, for garnish
DIRECTIONS
1) For the coconut rice, in a medium saucepan, combine rice, coconut milk, water and salt. Bring to a boil, stir, cover and reduce heat to low. Cook for 15 minutes, remove from heat and let sit for 5 minutes covered. Set aside.
2) For the ginger peanut sauce, using a blender, combine peanut butter, water, rice vinegar, soy sauce, honey, ginger and Sriracha sauce. Blend until smooth, set aside.
3) To prepare the tofu, cut the tofu into 1-inch cubes and lay on paper towel to absorb excess moisture. Heat vegetable oil in a medium skillet over medium-high heat. Sauté the tofu for 2-3 minutes on each side to lightly sear the outside. Remove from heat and set aside.
4) In a large bowl, combine napa cabbage, carrots, red peppers, chopped cashews and parsley. Toss with ½ cup of ginger peanut sauce and cooked tofu.
5) To serve, place a large scoop of coconut rice in each serving bowl, drizzle with ginger peanut sauce, top with tofu slaw and garnish with whole cashews and sesame seeds. Drizzle each serving with sauce as desired.
Serves 4
2) For the ginger peanut sauce, using a blender, combine peanut butter, water, rice vinegar, soy sauce, honey, ginger and Sriracha sauce. Blend until smooth, set aside.
3) To prepare the tofu, cut the tofu into 1-inch cubes and lay on paper towel to absorb excess moisture. Heat vegetable oil in a medium skillet over medium-high heat. Sauté the tofu for 2-3 minutes on each side to lightly sear the outside. Remove from heat and set aside.
4) In a large bowl, combine napa cabbage, carrots, red peppers, chopped cashews and parsley. Toss with ½ cup of ginger peanut sauce and cooked tofu.
5) To serve, place a large scoop of coconut rice in each serving bowl, drizzle with ginger peanut sauce, top with tofu slaw and garnish with whole cashews and sesame seeds. Drizzle each serving with sauce as desired.
Serves 4
11. Beets
Quick and Easy Beet Risotto
This easy risotto is a crowd pleaser, even for those who don't love beets -- they lend a splash of brilliant color and earthy sweetness to this stunning rice.
GET THE RECIPE HERE
You can have creamy, dreamy, delicious risotto in 20 minutes. Yes, 20 minutes for supple, restaurant-style risotto. While many of us (myself included) have at one time in our lives been intimidated by cooking risotto (what if it's gluey, what if my arm cramps from excessive stirring?), we no longer have to be. This easy risotto is a crowd pleaser, even for those who don't love beets - they lend a splash of brilliant color and earthy sweetness to this stunning rice.
BITE ME BIT
"The beet is the most intense of vegetables."
-Tom Robbins, 'Jitterbug Perfume'
INGREDIENTS
1 1/4 lbs beets, trimmed, rinsed and peeled
1 tbsp olive oil
5-6 cups chicken broth
2 tbsp butter
2 tbsp olive oil
1 medium red onion, finely chopped
2 cups Arborio or Carnaroli rice
3/4 cup dry white wine
3/4 cup freshly grated Parmesan cheese
2 tbsp butter
1/4 tsp kosher salt
1/4 tsp freshly ground black pepper
1 tbsp olive oil
5-6 cups chicken broth
2 tbsp butter
2 tbsp olive oil
1 medium red onion, finely chopped
2 cups Arborio or Carnaroli rice
3/4 cup dry white wine
3/4 cup freshly grated Parmesan cheese
2 tbsp butter
1/4 tsp kosher salt
1/4 tsp freshly ground black pepper
DIRECTIONS
1) Preheat oven to 450°F.
2) Place whole, peeled beets on a large piece of aluminum foil. Drizzle with 1 tbsp olive oil and tightly wrap beets into a foil packet. Place packet on a baking sheet and roast until tender, about 45-55 minutes. Remove from oven and let cool.
3) When the beets are cool enough to handle, cut them into 1/4-inch cubes and set aside to cool.
4) In a medium saucepan, warm chicken broth over low heat. Keep at a bare simmer, covered.
5) In a large saucepan, melt 2 tbsp butter and 2 tbsp olive oil over medium-low heat. Add onion, stirring occasionally until softened but not browned, 8-10 minutes. Increase heat to medium-high and stir rice into onions, stirring constantly for 1 minute. Pour in the white wine, stirring until most of the liquid is absorbed, about 1 minute. Reduce heat to low and ladle in 1/2 cup of the hot broth, stirring until the broth is almost completely absorbed. Continue adding 1/2 cup of broth at a time, stirring constantly and letting each addition be almost completely absorbed before adding the next. Continue this process for 20 minutes. The risotto is ready when the rice is mostly tender but with a hint of texture to it. At this point, stir in the roasted beets, Parmesan cheese, butter, salt and pepper. Blend well and remove from heat, letting it stand 3-4 minutes before serving.
Serves 8-10
2) Place whole, peeled beets on a large piece of aluminum foil. Drizzle with 1 tbsp olive oil and tightly wrap beets into a foil packet. Place packet on a baking sheet and roast until tender, about 45-55 minutes. Remove from oven and let cool.
3) When the beets are cool enough to handle, cut them into 1/4-inch cubes and set aside to cool.
4) In a medium saucepan, warm chicken broth over low heat. Keep at a bare simmer, covered.
5) In a large saucepan, melt 2 tbsp butter and 2 tbsp olive oil over medium-low heat. Add onion, stirring occasionally until softened but not browned, 8-10 minutes. Increase heat to medium-high and stir rice into onions, stirring constantly for 1 minute. Pour in the white wine, stirring until most of the liquid is absorbed, about 1 minute. Reduce heat to low and ladle in 1/2 cup of the hot broth, stirring until the broth is almost completely absorbed. Continue adding 1/2 cup of broth at a time, stirring constantly and letting each addition be almost completely absorbed before adding the next. Continue this process for 20 minutes. The risotto is ready when the rice is mostly tender but with a hint of texture to it. At this point, stir in the roasted beets, Parmesan cheese, butter, salt and pepper. Blend well and remove from heat, letting it stand 3-4 minutes before serving.
Serves 8-10
12. Leeks
White Bean, Spinach and Couscous Soup
This delicious and easy White Bean, Spinach and Couscous Soup recipe is an exotic spin on a Tuscan tradition, relying on leeks, the mild cousin of the onion, for their subtle flavor, creamy beans for their rich texture, and couscous, with a nutty taste, that makes every trip to the bowl delightful and surprising.
GET THE RECIPE HERE
:
HEALTHY VEGETABLE LENTIL SOUP RECIPE
Bring Calcutta to your kitchen with this quick and easy Vegetable Lentil Soup Recipe. This fragrant, hearty, spiced, vegetable-packed lentil soup recipe will transport you straight to the Taj Mahal.
BITE ME BIT
"These can never be true friends: hope, dice, a prostitute, a robber, a cheat, a goldsmith, a monkey, a doctor, a distiller.”
-Indian Proverb
INGREDIENTS
2 tbsp olive oil
1 large celery stalk, chopped
1 large carrot, peeled and chopped
1 medium parsnip, peeled and chopped
1 small shallot, diced
1 large garlic clove, minced
1 tsp grated fresh ginger
1 1/2 tsp curry powder
1/2 tsp ground cumin
1/8 tsp crushed red pepper flakes
5 cups chicken broth
1 cup dried green lentils
1/2 tsp kosher salt
1/4 tsp freshly ground black pepper
1/2 cup sour cream
2 tbsp chopped fresh mint
1 large celery stalk, chopped
1 large carrot, peeled and chopped
1 medium parsnip, peeled and chopped
1 small shallot, diced
1 large garlic clove, minced
1 tsp grated fresh ginger
1 1/2 tsp curry powder
1/2 tsp ground cumin
1/8 tsp crushed red pepper flakes
5 cups chicken broth
1 cup dried green lentils
1/2 tsp kosher salt
1/4 tsp freshly ground black pepper
1/2 cup sour cream
2 tbsp chopped fresh mint
DIRECTIONS
1) In a large soup pot, heat oil over medium heat. Add celery, carrot, parsnip, shallot, garlic and ginger. Cook stirring until softened, about 5 minutes. Add curry powder, cumin and crushed red pepper flakes. Stir constantly until spices are fragrant, about 1 minute.
2) Add the chicken broth, lentils, salt and pepper. Bring to a boil over high heat. Reduce heat to low and simmer covered until lentils are tender, about 25 minutes.
3) Remove 2 cups of soup and puree using a hand held or countertop blender. Return smooth puree back into the remaining soup in the pot. Stir well, adjusting salt and pepper to taste.
4) Ladle soup into bowls and top each serving with a spoonful of sour cream and a sprinkle
of fresh mint.
Serves 6
2) Add the chicken broth, lentils, salt and pepper. Bring to a boil over high heat. Reduce heat to low and simmer covered until lentils are tender, about 25 minutes.
3) Remove 2 cups of soup and puree using a hand held or countertop blender. Return smooth puree back into the remaining soup in the pot. Stir well, adjusting salt and pepper to taste.
4) Ladle soup into bowls and top each serving with a spoonful of sour cream and a sprinkle
of fresh mint.
Serves 6
RELATED
BEST VEGETABLE MINESTRONE SOUP
:
This steaming, vegetable-packed Minestrone Soup transports us straight to Italy. The rich-tasting broth, loaded with vegetables (carrots, celery, zucchini, spinach, to name a few), fresh herbs and finished with a pesto drizzle, makes this easy and satisfying Minestrone Soup Recipe numero uno in our bowls!
BITE ME BIT
"Holy minestrone!"
-Sally Field as Gidget
INGREDIENTS
Minestrone Soup
3 tbsp olive oil
2 large garlic cloves, chopped
1 medium yellow onion, chopped
5 medium celery stalks, chopped
5 medium carrots, peeled and chopped
5 cups chicken broth
1 (28oz/796ml) can diced tomatoes, with liquid
2 cups tomato sauce
1/2 cup dry red wine
2 cups fresh baby spinach
11/2 cups canned red kidney beans, rinsed and drained
2 large zucchini, chopped
2 tbsp chopped fresh basil
1 tbsp chopped fresh oregano
1 tbsp sugar
1/2 tsp kosher salt
1/4 tsp freshly ground black pepper
1 cup cooked seashell pasta
Pesto Drizzle
1 cup loosely packed fresh basil leaves
1 small garlic clove
1/4 cup pine nuts
1/4 cup freshly grated Parmesan cheese
1/2 tsp kosher salt
1/4 cup olive oil
3 tbsp olive oil
2 large garlic cloves, chopped
1 medium yellow onion, chopped
5 medium celery stalks, chopped
5 medium carrots, peeled and chopped
5 cups chicken broth
1 (28oz/796ml) can diced tomatoes, with liquid
2 cups tomato sauce
1/2 cup dry red wine
2 cups fresh baby spinach
11/2 cups canned red kidney beans, rinsed and drained
2 large zucchini, chopped
2 tbsp chopped fresh basil
1 tbsp chopped fresh oregano
1 tbsp sugar
1/2 tsp kosher salt
1/4 tsp freshly ground black pepper
1 cup cooked seashell pasta
Pesto Drizzle
1 cup loosely packed fresh basil leaves
1 small garlic clove
1/4 cup pine nuts
1/4 cup freshly grated Parmesan cheese
1/2 tsp kosher salt
1/4 cup olive oil
DIRECTIONS
1) In a large soup pot, heat olive oil over medium-low heat and sauté garlic and onion for 4-5 minutes. Add celery and carrots, sautéing for an additional 5 minutes.
2)Add broth, diced tomatoes (with liquid) and tomato sauce. Bring to a boil over high heat. Turn to low and add red wine, spinach, kidney beans, zucchini, basil, oregano, sugar, salt and pepper. Simmer uncovered for 30 minutes.
3) Add cooked pasta and simmer for 2-3 minutes to combine flavors.
4) For the pesto sauce, place basil leaves and garlic in a food processor and process until leaves are finely chopped. Add pine nuts and process until nuts are finely chopped. Add cheese and salt, processing until combined. With the machine running, add olive oil in a slow, steady stream until the oil is incorporated.
*This sauce yields 1/3 cup and, if you’re not using it immediately, store it covered in the refrigerator to prevent the sauce from turning brown.
5) Drizzle 1 tsp of pesto sauce over each bowl of soup.
Serves 8-10
2)Add broth, diced tomatoes (with liquid) and tomato sauce. Bring to a boil over high heat. Turn to low and add red wine, spinach, kidney beans, zucchini, basil, oregano, sugar, salt and pepper. Simmer uncovered for 30 minutes.
3) Add cooked pasta and simmer for 2-3 minutes to combine flavors.
4) For the pesto sauce, place basil leaves and garlic in a food processor and process until leaves are finely chopped. Add pine nuts and process until nuts are finely chopped. Add cheese and salt, processing until combined. With the machine running, add olive oil in a slow, steady stream until the oil is incorporated.
*This sauce yields 1/3 cup and, if you’re not using it immediately, store it covered in the refrigerator to prevent the sauce from turning brown.
5) Drizzle 1 tsp of pesto sauce over each bowl of soup.
Serves 8-10
BEST VEGETABLE MINESTRONE SOUP
This steaming, vegetable-packed Minestrone Soup transports us straight to Italy. The rich-tasting broth, loaded with vegetables (carrots, celery, zucchini, spinach, to name a few), fresh herbs and finished with a pesto drizzle, makes this easy and satisfying Minestrone Soup Recipe numero uno in our bowls!
BITE ME BIT
"Holy minestrone!"
-Sally Field as Gidget
INGREDIENTS
Minestrone Soup
3 tbsp olive oil
2 large garlic cloves, chopped
1 medium yellow onion, chopped
5 medium celery stalks, chopped
5 medium carrots, peeled and chopped
5 cups chicken broth
1 (28oz/796ml) can diced tomatoes, with liquid
2 cups tomato sauce
1/2 cup dry red wine
2 cups fresh baby spinach
11/2 cups canned red kidney beans, rinsed and drained
2 large zucchini, chopped
2 tbsp chopped fresh basil
1 tbsp chopped fresh oregano
1 tbsp sugar
1/2 tsp kosher salt
1/4 tsp freshly ground black pepper
1 cup cooked seashell pasta
Pesto Drizzle
1 cup loosely packed fresh basil leaves
1 small garlic clove
1/4 cup pine nuts
1/4 cup freshly grated Parmesan cheese
1/2 tsp kosher salt
1/4 cup olive oil
3 tbsp olive oil
2 large garlic cloves, chopped
1 medium yellow onion, chopped
5 medium celery stalks, chopped
5 medium carrots, peeled and chopped
5 cups chicken broth
1 (28oz/796ml) can diced tomatoes, with liquid
2 cups tomato sauce
1/2 cup dry red wine
2 cups fresh baby spinach
11/2 cups canned red kidney beans, rinsed and drained
2 large zucchini, chopped
2 tbsp chopped fresh basil
1 tbsp chopped fresh oregano
1 tbsp sugar
1/2 tsp kosher salt
1/4 tsp freshly ground black pepper
1 cup cooked seashell pasta
Pesto Drizzle
1 cup loosely packed fresh basil leaves
1 small garlic clove
1/4 cup pine nuts
1/4 cup freshly grated Parmesan cheese
1/2 tsp kosher salt
1/4 cup olive oil
DIRECTIONS
1) In a large soup pot, heat olive oil over medium-low heat and sauté garlic and onion for 4-5 minutes. Add celery and carrots, sautéing for an additional 5 minutes.
2)Add broth, diced tomatoes (with liquid) and tomato sauce. Bring to a boil over high heat. Turn to low and add red wine, spinach, kidney beans, zucchini, basil, oregano, sugar, salt and pepper. Simmer uncovered for 30 minutes.
3) Add cooked pasta and simmer for 2-3 minutes to combine flavors.
4) For the pesto sauce, place basil leaves and garlic in a food processor and process until leaves are finely chopped. Add pine nuts and process until nuts are finely chopped. Add cheese and salt, processing until combined. With the machine running, add olive oil in a slow, steady stream until the oil is incorporated.
*This sauce yields 1/3 cup and, if you’re not using it immediately, store it covered in the refrigerator to prevent the sauce from turning brown.
5) Drizzle 1 tsp of pesto sauce over each bowl of soup.
Serves 8-10
2)Add broth, diced tomatoes (with liquid) and tomato sauce. Bring to a boil over high heat. Turn to low and add red wine, spinach, kidney beans, zucchini, basil, oregano, sugar, salt and pepper. Simmer uncovered for 30 minutes.
3) Add cooked pasta and simmer for 2-3 minutes to combine flavors.
4) For the pesto sauce, place basil leaves and garlic in a food processor and process until leaves are finely chopped. Add pine nuts and process until nuts are finely chopped. Add cheese and salt, processing until combined. With the machine running, add olive oil in a slow, steady stream until the oil is incorporated.
*This sauce yields 1/3 cup and, if you’re not using it immediately, store it covered in the refrigerator to prevent the sauce from turning brown.
5) Drizzle 1 tsp of pesto sauce over each bowl of soup.
Serves 8-10
HEALTHY VEGETABLE LENTIL SOUP RECIPE
Bring Calcutta to your kitchen with this quick and easy Vegetable Lentil Soup Recipe. This fragrant, hearty, spiced, vegetable-packed lentil soup recipe will transport you straight to the Taj Mahal.
BITE ME BIT
"These can never be true friends: hope, dice, a prostitute, a robber, a cheat, a goldsmith, a monkey, a doctor, a distiller.”
-Indian Proverb
INGREDIENTS
2 tbsp olive oil
1 large celery stalk, chopped
1 large carrot, peeled and chopped
1 medium parsnip, peeled and chopped
1 small shallot, diced
1 large garlic clove, minced
1 tsp grated fresh ginger
1 1/2 tsp curry powder
1/2 tsp ground cumin
1/8 tsp crushed red pepper flakes
5 cups chicken broth
1 cup dried green lentils
1/2 tsp kosher salt
1/4 tsp freshly ground black pepper
1/2 cup sour cream
2 tbsp chopped fresh mint
1 large celery stalk, chopped
1 large carrot, peeled and chopped
1 medium parsnip, peeled and chopped
1 small shallot, diced
1 large garlic clove, minced
1 tsp grated fresh ginger
1 1/2 tsp curry powder
1/2 tsp ground cumin
1/8 tsp crushed red pepper flakes
5 cups chicken broth
1 cup dried green lentils
1/2 tsp kosher salt
1/4 tsp freshly ground black pepper
1/2 cup sour cream
2 tbsp chopped fresh mint
DIRECTIONS
1) In a large soup pot, heat oil over medium heat. Add celery, carrot, parsnip, shallot, garlic and ginger. Cook stirring until softened, about 5 minutes. Add curry powder, cumin and crushed red pepper flakes. Stir constantly until spices are fragrant, about 1 minute.
2) Add the chicken broth, lentils, salt and pepper. Bring to a boil over high heat. Reduce heat to low and simmer covered until lentils are tender, about 25 minutes.
3) Remove 2 cups of soup and puree using a hand held or countertop blender. Return smooth puree back into the remaining soup in the pot. Stir well, adjusting salt and pepper to taste.
4) Ladle soup into bowls and top each serving with a spoonful of sour cream and a sprinkle
of fresh mint.
Serves 6
2) Add the chicken broth, lentils, salt and pepper. Bring to a boil over high heat. Reduce heat to low and simmer covered until lentils are tender, about 25 minutes.
3) Remove 2 cups of soup and puree using a hand held or countertop blender. Return smooth puree back into the remaining soup in the pot. Stir well, adjusting salt and pepper to taste.
4) Ladle soup into bowls and top each serving with a spoonful of sour cream and a sprinkle
of fresh mint.
Serves 6
WHITE BEAN, SPINACH AND COUSCOUS SOUP RECIPE
This delicious and easy White Bean, Spinach and Couscous Soup recipe is an exotic spin on a Tuscan tradition, relying on leeks, the mild cousin of the onion, for their subtle flavor, creamy beans for their rich texture, and couscous, with a nutty taste, that makes every trip to the bowl delightful and surprising.
BITE ME BIT
“He couldn’t ad-lib a fart after a baked-bean dinner.”
-Johnny Carson
INGREDIENTS
2 tsp olive oil
2 leeks, rinsed well, white portions chopped and green discarded
2 large garlic cloves, minced
2 tsp ground cumin
8 cups chicken broth
3 cups canned white kidney (cannellini) beans, rinsed and drained
2 dried bay leaves
1/2 cup whole-wheat couscous
2 cups fresh spinach leaves, packed tight
Kosher salt and freshly ground black pepper, to taste
2 leeks, rinsed well, white portions chopped and green discarded
2 large garlic cloves, minced
2 tsp ground cumin
8 cups chicken broth
3 cups canned white kidney (cannellini) beans, rinsed and drained
2 dried bay leaves
1/2 cup whole-wheat couscous
2 cups fresh spinach leaves, packed tight
Kosher salt and freshly ground black pepper, to taste
DIRECTIONS
1) Heat oil in a large soup pot over medium-high heat. Add leeks and garlic, sautéing 2 minutes or until tender.
2) Stir in cumin. Add broth, white beans and bay leaves. Over high heat, bring to a boil.
3) Add couscous, reduce heat to low, cover and simmer for 5 minutes.
4) Remove bay leaves and discard. Stir in spinach and cook until wilted, about 30 seconds. Season with salt and pepper.
Serves 6
2) Stir in cumin. Add broth, white beans and bay leaves. Over high heat, bring to a boil.
3) Add couscous, reduce heat to low, cover and simmer for 5 minutes.
4) Remove bay leaves and discard. Stir in spinach and cook until wilted, about 30 seconds. Season with salt and pepper.
Serves 6
13. Lentils
Healthy Vegetable Lentil Soup
This fragrant, hearty, spiced, vegetable-packed lentil soup recipe will transport you straight to the Taj Mahal.
GET THE RECIPE HERE
HEALTHY VEGETABLE LENTIL SOUP RECIPE ( REPEATED)
Bring Calcutta to your kitchen with this quick and easy Vegetable Lentil Soup Recipe. This fragrant, hearty, spiced, vegetable-packed lentil soup recipe will transport you straight to the Taj Mahal.
BITE ME BIT
"These can never be true friends: hope, dice, a prostitute, a robber, a cheat, a goldsmith, a monkey, a doctor, a distiller.”
-Indian Proverb
INGREDIENTS
2 tbsp olive oil
1 large celery stalk, chopped
1 large carrot, peeled and chopped
1 medium parsnip, peeled and chopped
1 small shallot, diced
1 large garlic clove, minced
1 tsp grated fresh ginger
1 1/2 tsp curry powder
1/2 tsp ground cumin
1/8 tsp crushed red pepper flakes
5 cups chicken broth
1 cup dried green lentils
1/2 tsp kosher salt
1/4 tsp freshly ground black pepper
1/2 cup sour cream
2 tbsp chopped fresh mint
1 large celery stalk, chopped
1 large carrot, peeled and chopped
1 medium parsnip, peeled and chopped
1 small shallot, diced
1 large garlic clove, minced
1 tsp grated fresh ginger
1 1/2 tsp curry powder
1/2 tsp ground cumin
1/8 tsp crushed red pepper flakes
5 cups chicken broth
1 cup dried green lentils
1/2 tsp kosher salt
1/4 tsp freshly ground black pepper
1/2 cup sour cream
2 tbsp chopped fresh mint
DIRECTIONS
1) In a large soup pot, heat oil over medium heat. Add celery, carrot, parsnip, shallot, garlic and ginger. Cook stirring until softened, about 5 minutes. Add curry powder, cumin and crushed red pepper flakes. Stir constantly until spices are fragrant, about 1 minute.
2) Add the chicken broth, lentils, salt and pepper. Bring to a boil over high heat. Reduce heat to low and simmer covered until lentils are tender, about 25 minutes.
3) Remove 2 cups of soup and puree using a hand held or countertop blender. Return smooth puree back into the remaining soup in the pot. Stir well, adjusting salt and pepper to taste.
4) Ladle soup into bowls and top each serving with a spoonful of sour cream and a sprinkle
of fresh mint.
Serves 6
2) Add the chicken broth, lentils, salt and pepper. Bring to a boil over high heat. Reduce heat to low and simmer covered until lentils are tender, about 25 minutes.
3) Remove 2 cups of soup and puree using a hand held or countertop blender. Return smooth puree back into the remaining soup in the pot. Stir well, adjusting salt and pepper to taste.
4) Ladle soup into bowls and top each serving with a spoonful of sour cream and a sprinkle
of fresh mint.
Serves 6
14. Garlic
Vegetable Minestrone Soup
The rich-tasting broth, loaded with vegetables (carrots, celery, zucchini, spinach, to name a few), fresh herbs and finished with a pesto drizzle, makes this easy and satisfying Minestrone Soup Recipe numero uno in our bowls!
GET THE RECIPE HERE
BEST VEGETABLE MINESTRONE SOUP
This steaming, vegetable-packed Minestrone Soup transports us straight to Italy. The rich-tasting broth, loaded with vegetables (carrots, celery, zucchini, spinach, to name a few), fresh herbs and finished with a pesto drizzle, makes this easy and satisfying Minestrone Soup Recipe numero uno in our bowls!
BITE ME BIT
"Holy minestrone!"
-Sally Field as Gidget
INGREDIENTS
Minestrone Soup
3 tbsp olive oil
2 large garlic cloves, chopped
1 medium yellow onion, chopped
5 medium celery stalks, chopped
5 medium carrots, peeled and chopped
5 cups chicken broth
1 (28oz/796ml) can diced tomatoes, with liquid
2 cups tomato sauce
1/2 cup dry red wine
2 cups fresh baby spinach
11/2 cups canned red kidney beans, rinsed and drained
2 large zucchini, chopped
2 tbsp chopped fresh basil
1 tbsp chopped fresh oregano
1 tbsp sugar
1/2 tsp kosher salt
1/4 tsp freshly ground black pepper
1 cup cooked seashell pasta
Pesto Drizzle
1 cup loosely packed fresh basil leaves
1 small garlic clove
1/4 cup pine nuts
1/4 cup freshly grated Parmesan cheese
1/2 tsp kosher salt
1/4 cup olive oil
3 tbsp olive oil
2 large garlic cloves, chopped
1 medium yellow onion, chopped
5 medium celery stalks, chopped
5 medium carrots, peeled and chopped
5 cups chicken broth
1 (28oz/796ml) can diced tomatoes, with liquid
2 cups tomato sauce
1/2 cup dry red wine
2 cups fresh baby spinach
11/2 cups canned red kidney beans, rinsed and drained
2 large zucchini, chopped
2 tbsp chopped fresh basil
1 tbsp chopped fresh oregano
1 tbsp sugar
1/2 tsp kosher salt
1/4 tsp freshly ground black pepper
1 cup cooked seashell pasta
Pesto Drizzle
1 cup loosely packed fresh basil leaves
1 small garlic clove
1/4 cup pine nuts
1/4 cup freshly grated Parmesan cheese
1/2 tsp kosher salt
1/4 cup olive oil
DIRECTIONS
1) In a large soup pot, heat olive oil over medium-low heat and sauté garlic and onion for 4-5 minutes. Add celery and carrots, sautéing for an additional 5 minutes.
2)Add broth, diced tomatoes (with liquid) and tomato sauce. Bring to a boil over high heat. Turn to low and add red wine, spinach, kidney beans, zucchini, basil, oregano, sugar, salt and pepper. Simmer uncovered for 30 minutes.
3) Add cooked pasta and simmer for 2-3 minutes to combine flavors.
4) For the pesto sauce, place basil leaves and garlic in a food processor and process until leaves are finely chopped. Add pine nuts and process until nuts are finely chopped. Add cheese and salt, processing until combined. With the machine running, add olive oil in a slow, steady stream until the oil is incorporated.
*This sauce yields 1/3 cup and, if you’re not using it immediately, store it covered in the refrigerator to prevent the sauce from turning brown.
5) Drizzle 1 tsp of pesto sauce over each bowl of soup.
Serves 8-10
2)Add broth, diced tomatoes (with liquid) and tomato sauce. Bring to a boil over high heat. Turn to low and add red wine, spinach, kidney beans, zucchini, basil, oregano, sugar, salt and pepper. Simmer uncovered for 30 minutes.
3) Add cooked pasta and simmer for 2-3 minutes to combine flavors.
4) For the pesto sauce, place basil leaves and garlic in a food processor and process until leaves are finely chopped. Add pine nuts and process until nuts are finely chopped. Add cheese and salt, processing until combined. With the machine running, add olive oil in a slow, steady stream until the oil is incorporated.
*This sauce yields 1/3 cup and, if you’re not using it immediately, store it covered in the refrigerator to prevent the sauce from turning brown.
5) Drizzle 1 tsp of pesto sauce over each bowl of soup.
Serves 8-10
RELATE
15. Cauliflower
Caramelized Cauliflower
When roasted, cauliflower is transformed into an elegant, sweet and tender side dish -- a truly brilliant veggie with a Phd in Gastronomy.
GET THE RECIPE HERE (CLICK THIS WRITING )
CARAMELIZED CAULIFLOWER RECIPE
I feel for Mark Twain. At the mention of cauliflower food writers inevitably blast the literary icon for his slandering the veggie as “nothing but cabbage with a college education.” Surely he didn’t mean to disparage the snowy white heads. When roasted, cauliflower is transformed into an elegant, sweet and tender side dish – a truly brilliant veggie with a Phd in Gastronomy.
BITE ME BIT
"Eat broccoli. And cauliflower, cabbage, and other stuff that looks like it came out of a mini Tolkien forest."
-Steve Edwards
INGREDIENTS
1 large head cauliflower, about 3 lbs
1 tbsp sugar
1/2 tsp kosher salt
1/4 tsp freshly ground black pepper
1/4 tsp ground cinnamon
1/8 tsp paprika
1/8 tsp ground cumin
1/8 tsp cayenne pepper
3 tbsp melted butter
1 tbsp sugar
1/2 tsp kosher salt
1/4 tsp freshly ground black pepper
1/4 tsp ground cinnamon
1/8 tsp paprika
1/8 tsp ground cumin
1/8 tsp cayenne pepper
3 tbsp melted butter
DIRECTIONS
1) Preheat oven to 475°F.
2) Break apart the cauliflower into large florets and cut off the thicker stems. Place cauliflower in a single layer in a roasting pan or on a baking sheet.
3) In a small bowl, stir together sugar, salt, pepper, cinnamon, paprika, cumin and cayenne pepper.
4) Drizzle melted butter over cauliflower and sprinkle with the combined spices until evenly coated. Place in oven and bake 18-20 minutes stirring halfway through cooking. Remove from oven when cauliflower is tender-crisp and lightly browned around the edges. Serve immediately.
Serves 6-8
2) Break apart the cauliflower into large florets and cut off the thicker stems. Place cauliflower in a single layer in a roasting pan or on a baking sheet.
3) In a small bowl, stir together sugar, salt, pepper, cinnamon, paprika, cumin and cayenne pepper.
4) Drizzle melted butter over cauliflower and sprinkle with the combined spices until evenly coated. Place in oven and bake 18-20 minutes stirring halfway through cooking. Remove from oven when cauliflower is tender-crisp and lightly browned around the edges. Serve immediately.
Serves 6-8
16. Beans
Seven Bean Salad
This quick, easy and healthy salad, a combination of tasty beans tossed in a tangy Lemon Dijon dressing, is guaranteed to become a staple at your table.
GET THE RECIPE HERE
SEVEN BEAN SALAD RECIPE
While a three bean salads are fine and five bean salads are swell, there's nothing as spectacularly simple and delicious as this (Lucky) Seven Bean Salad. This quick, easy and healthy salad, a combination of tasty beans tossed in a tangy Lemon Dijon dressing, is guaranteed to become a staple at your table.
BITE ME BIT
"I busted a mirror and got seven years bad luck, but my lawyer thinks he can get me five."
-Steven Wright
INGREDIENTS
Lemon Dijon Dressing
6 tbsp olive oil
3 tbsp champagne vinegar
1 tsp Dijon mustard
1 small garlic clove, minced
1 tsp mustard seeds
½ tsp lemon zest
½ tsp kosher salt
¼ tsp freshly ground black pepper
Seven Bean Salad
2 cups fresh green beans, ends snipped
1½ cups frozen edamame, thawed
2 cups snow peas
1 cup fresh green peas
1½ cups canned chickpeas, rinsed and drained
1½ cups baby lima beans, rinsed and drained
1½ cups white (cannellini) beans, rinsed and drained
1 tbsp chopped fresh flat-leaf parsley
2 tsp fresh thyme
1 tsp lemon zest
¼ tsp kosher salt, or more to taste
6 tbsp olive oil
3 tbsp champagne vinegar
1 tsp Dijon mustard
1 small garlic clove, minced
1 tsp mustard seeds
½ tsp lemon zest
½ tsp kosher salt
¼ tsp freshly ground black pepper
Seven Bean Salad
2 cups fresh green beans, ends snipped
1½ cups frozen edamame, thawed
2 cups snow peas
1 cup fresh green peas
1½ cups canned chickpeas, rinsed and drained
1½ cups baby lima beans, rinsed and drained
1½ cups white (cannellini) beans, rinsed and drained
1 tbsp chopped fresh flat-leaf parsley
2 tsp fresh thyme
1 tsp lemon zest
¼ tsp kosher salt, or more to taste
DIRECTIONS
1) For the Lemon Dijon dressing, in a food processor or blender, combine olive oil, champagne vinegar, Dijon mustard, garlic, mustard seeds, lemon zest, salt and pepper. Pulse 2-3 times, until well combines. Set aside.
2) For the salad, bring a medium pot of water to a boil over high heat. Add green beans and edamame. Turn heat to low and cook 1 minute. Add snow peas and fresh green peas and continue cooking 1 minute more. Drain and immediately plunge into a bowl of ice water to stop cooking. Once cold, drain again and dry out completely. Place in a large bowl along with chickpeas, lima beans, white beans, parsley, thyme, lemon zest and salt. Pour dressing over salad, toss well and refrigerate covered until ready to serve.
Serves 8-10
2) For the salad, bring a medium pot of water to a boil over high heat. Add green beans and edamame. Turn heat to low and cook 1 minute. Add snow peas and fresh green peas and continue cooking 1 minute more. Drain and immediately plunge into a bowl of ice water to stop cooking. Once cold, drain again and dry out completely. Place in a large bowl along with chickpeas, lima beans, white beans, parsley, thyme, lemon zest and salt. Pour dressing over salad, toss well and refrigerate covered until ready to serve.
Serves 8-10
17. Greek Yogurt
Golden Granola Cups with Greek Yogurt and Fruit
Start your day off right with this delicious breakfast of golden baked granola cups filled with creamy Greek yogurt and fresh berries.
GOLDEN GRANOLA CUPS WITH GREEK YOGURT AND FRUIT
Start your day off right with this delicious breakfast of golden baked granola cups filled with creamy Greek yogurt and fresh berries.
BITE ME BIT
“I was seven before I realized that you could eat breakfast with your pants on.”
-Christopher Moore
INGREDIENTS
1 1/2 cups quick cooking oats
1/2 cup flour
1/2 cup butter, melted
1/4 cup brown sugar
1/2 tsp ground cinnamon
1/4 tsp kosher salt
1 cup plain Greek yogurt
2 tbsp orange juice, divided
1/4 tsp orange zest
1 cup mixed blueberries and raspberries
1/2 cup flour
1/2 cup butter, melted
1/4 cup brown sugar
1/2 tsp ground cinnamon
1/4 tsp kosher salt
1 cup plain Greek yogurt
2 tbsp orange juice, divided
1/4 tsp orange zest
1 cup mixed blueberries and raspberries
DIRECTIONS
1) Preheat oven to 375ºF. Coat a 12-cup muffin tin with non-stick cooking spray.
2)For the granola cups, in a large bowl, combine oats, flour, melted butter, brown sugar, cinnamon and salt. Press mixture into the base and up the sides of the prepared muffin cups. Bake 10-12 minutes, remove from oven and let cool 10 minutes before removing from pan.
3) To assemble, in a small bowl mix yogurt, 1 tsp orange juice and orange zest. Fill each oatmeal cup with yogurt. Toss berries with remaining 1 tbsp orange juice and top yogurt with fruit.
Makes 12 granola cups
2)For the granola cups, in a large bowl, combine oats, flour, melted butter, brown sugar, cinnamon and salt. Press mixture into the base and up the sides of the prepared muffin cups. Bake 10-12 minutes, remove from oven and let cool 10 minutes before removing from pan.
3) To assemble, in a small bowl mix yogurt, 1 tsp orange juice and orange zest. Fill each oatmeal cup with yogurt. Toss berries with remaining 1 tbsp orange juice and top yogurt with fruit.
Makes 12 granola cups
How To Cook Quinoa (কাউনের চাউল )
sources ; daily health post
Cooking quinoa is a lot easier than it looks.
This gluten-free grain (pronounced keen-wah as opposed to keen-owah), is packed with fibre and protein. A half-cup serving of quinoa has about 111 calories, 2 grams of fat, 0 mg of cholesterol, 4 grams of protein and 3 grams of fibre.
Cooking quinoa is similar to cooking rice. The grain is covered in saponin – which often gives it a bitter taste – so start with rinsing or soaking it.
The cooking method is also simple. The video above includes temperature settings and cooking times. It also includes how you can prep your cooked quinoa before serving. You can also check out our quinoa recipes including salad, hand rolls and veggie
Brown Rice vs. Quinoa: Which Is Healthier?
Brown rice has long been associated with hippies. Its chewiness and nutty texture are great when the grain is cooked properly, but very much not great when done wrong.
However, brown rice has a new rival for the title of healthiest grain — and it's technically a seed. Quinoa (pronounced like KEEN-wa) has been a staple food in Central America for centuries, and its seeds have been eaten for 6,000 years. Now quinoa has been quickly becoming more popular in Canada and the United States over the past few years. The seeds of the plant are treated as a grain, it's actually a pseudocereal, meaning it's not a grass plant.
Quinoa has quickly become popular for its versatility, its ability to take on the flavours it's cooked with, and its impressive health profile. Impressive enough to replace brown rice in your diet? Let's do a comparison. All of the nutritional information given is based on one cup (185 grams for quinoa, 195 grams for brown rice) of cooked grains.
Calorie Count: Calorie count isn't where you'll find a difference between these two foods — quinoa and rice are virtually dead even here. This assumes, of course, that you haven't added oil or other fats while cooking, which would up the counts.
Fibre: Here we start to see the differences. Brown rice has been promoted over white because it still contains the germ, which houses much of the grain's nutrients and ups it fibre content. A cup of brown rice has 14 per cent of your recommended daily fibre intake. That's impressive, but quinoa does rice even better, with 21 per cent.
Protein: People often don't realize that grains can, in fact, be a source of protein. A cup of brown rice has 5 grams of protein, and when eaten with beans it provides you with a meal that has all the amino acids required for human health. (That's why rice and beans is such a universal dish!) But quinoa not only has more than 50 per cent more protein with 8.1 grams per cup, it's also one of just a few plant sources that's a complete protein, meaning that it contains all of the needed protein-forming amino acids.
Vitamin B1: Both of these foods are important sources of thiamine or vitamin B1, which is needed by the body for nervous system and muscle function and electrolyte balance.
Riboflavin: Riboflavin, previously called vitamin B2, is another of the essential B vitamins. Brown rice doesn't have much, with just 3 per cent of the recommended daily intake, but quinoa provides 12 per cent. Riboflavin helps you produce energy and is an antioxidant that fights harmful free radicals in your body.
Folate: Folate (called folic acid when it's added to foods artificially) is particularly important for women of child-bearing age because of its role in preventing neural tube defects during fetal development. A cup of brown rice contains just a little bit of folate, with 2 per cent of the recommended daily intake, but the same amount of quinoa has 19 per cent.
Iron: Quinoa is a plant-based source of iron, which gives you a way to get this nutrient in your diet while consuming less or no meat; one cup provides 2.8 milligrams of iron or 15 per cent of your recommended daily intake. Brown rice has a little bit of iron as well, with 5 per cent.
Try eating plant-based iron sources with foods containing vitamin C to up your iron intake — just a squeeze of lemon juice on top helps — and avoid consuming them with black teas; the tannins can block iron absorption.
Zinc: Zinc is an essential trace element: we don't need much of it for our health, but we do need it. Eating some quinoa will help you get it, with 13 per cent of your recommended daily amount in each cup. Brown rice is also a source with 8 per cent in the same amount. Zinc is particularly important for the healthy functioning of your immune system.
Vitamin B3: Back to those B vitamins again! Here's a category where brown rice beats quinoa. Brown rice has 15 per cent of your recommended daily amount for niacin or vitamin B3, which is needed for the production of sex and stress hormones, compared to just 4 per cent for quinoa.
Selenium: Brown rice also has more selenium than quinoa, with 27 per cent of the amount you should get each day in a cup compared to 7 percent for quinoa. Selenium, a trace nutrient, is important for heart health and has been researched for its possible role in cancer prevention.
Cooking: The prep for each of these foods is pretty similar: just add the grain (or pseudograin!) and water to a pot and cook. With brown rice, use a ratio of 1 cup of rice to 1.5 cups of water or other liquid. For quinoa, your ratio is 1 cup of quinoa to 2 cups of liquids.
There's one important difference, however. Quinoa has a coating called saponin, which can make the grain taste bitter. Give yours a good rinse in a mesh sieve before cooking, or buy a brand that advertises that the saponin has already been removed in processing.
Verdict: Brown rice is still the best choice for rice in terms of its health benefits, but with its impressive fibre, protein, and iron counts among other benefits, quinoa has it beat.
Cooking quinoa is a lot easier than it looks.
This gluten-free grain (pronounced keen-wah as opposed to keen-owah), is packed with fibre and protein. A half-cup serving of quinoa has about 111 calories, 2 grams of fat, 0 mg of cholesterol, 4 grams of protein and 3 grams of fibre.
Cooking quinoa is similar to cooking rice. The grain is covered in saponin – which often gives it a bitter taste – so start with rinsing or soaking it.
The cooking method is also simple. The video above includes temperature settings and cooking times. It also includes how you can prep your cooked quinoa before serving. You can also check out our quinoa recipes including salad, hand rolls and veggie burgers.
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