This site was initially developed for Workshop Houston's Summer 2012 Program as a component of the course "The Science of Nutrition".

Healthy Recipes

Raychelle’s Power Smoothie

1/2 cup strawberries
2 cups unsweetened apple juice
1 tbsp. ground flaxseed
1/2 cup pineapple
1/4 cup aloe vera juice
1 ripe banana
1/2 cup mango
1 cup crushed ice
2 tbsp. honey
juice of 1 large lemon

Gradually combine all ingredients in a blender. Use additional juice to achieve desired consistency.

Serves 4.

Navy Bean Soup

1 lb. dry navy beans
2 cloves minced garlic
1 large carrot, peeled
2 stalks celery
2 tbsp. sea salt
1/2 large white onion
1/2 bell pepper (all colors)
1 teaspoon sage
1/4 teaspoon red pepper
3 tbsp. olive oil
1 tsp. Italian seasoning
4-6 bay leaves water to cover

Wash and soak beans for 6-8 hours. Mince all vegetables in food processor. Cover beans with water and bay leaves. Bring to a boil. Skim off foam. Once beans break easily with a spoon, add olive oil. Cook until beans (45 minutes to 1 hour) begin to cream and water has turned milky. Add all vegetables and add seasonings. Add more water, if desired. Simmer for 45 minutes or until beans are tender. Add salt to taste.

Serves 6.

Vegetarian Lentil Savory

1 lb. dry lentils
2 large diced tomatoes
2 cloves minced garlic
1 tsp. sesame oil
1 large carrot, peeled
2 stalks celery, chopped
1/2 large white onion
1/2 bell pepper (all colors) diced
1 teaspoon sage
1/4 teaspoon red pepper
3 tbsp. olive oil
2 tbsp. chili powder
Sea salt
water to cover

Chop all vegetables and combine with beans and seasonings. Bring soup to a boil. Simmer for 25 minutes or until lentils are tender.

Serves 8.

Black Bean Soup

1 lb. black beans, soaked overnight
2 cloves garlic, minced
1/4 cup chopped onion
1/4 cup chopped red, yellow, green bell pepper
3 tbsp. olive oil
1/4 tsp. each lemon pepper, parsley, cayenne pepper, rosemary, chili powder
1/2 tsp. sage
sea salt

Cover beans in water and bring to a boil. After 10 minutes, add olive oil. Return to boil, and then reduce heat once liquid thickens. Add garlic and 2 cups of water (if necessary) and cook for 1 hour. Add additional water along with vegetables and seasonings. Cook for an additional hour until beans are tender. Add salt to taste.

Serves 6.

Broccoli Quiche

8 oz. broccoli florets, chopped
2 brown eggs
2 cloves minced garlic
1/2 cup whole or raw milk
1 whole wheat pie crust
1 cup shredded cheese
1/4 cup white onion
1/2 cup bell pepper (all colors), minced
1 teaspoon sage
1/4 teaspoon red pepper
2 tbsp. olive oil

Preheat oven 350°F. Bake pie shell 10 minutes. Sauté onion, bell pepper, and garlic in olive oil. Season with sage and red pepper. Add chopped broccoli and salt. Then stir fry for 2 minutes. Remove from heat and allow to sit for 2 minutes. In a bowl, beat eggs and combine with milk and cheese. Fold in sautéed vegetables. Pour into pie shell and bake for 45 minutes.

Serves 4.

Vegetable Rice

2 cups parboiled rice, dry
2 medium tomatoes, diced
2 cups mixed stir-fry veggies (broccoli, baby corn, carrots, cauliflower, snap peas)
2 cloves chopped garlic
1/2 white onion
1/2 cup mixed bell pepper (all colors, chopped)
3 tbsp. olive oil
1 tsp. sage
salt to taste

Wash rice until water runs clear. Allow to drain. Heat enough canola oil to cover the bottom of a large skillet. Add rice and stir-fry until caramel brown. Drain excess oil. Add 4 cups hot water to rice and simmer. In a separate pan, heat olive oil and add all veggies. Season veggies heavily and cook until tender. When almost all water has evaporated from rice, mix in veggies. Steam thoroughly.

Serves 6.

Whole-Grain Farina Muffins

1 1/4 cups whole wheat flour
1 brown egg
3/4 cup Malt-O-Meal®, dry
1/2 cup raw sugar
3/4 cup whole milk
1/4 cup canola oil
1 tbsp. baking powder
1/2 teaspoon salt
1 tsp. vanilla extracts
1/2 tsp. ground flaxseed
1/2 tsp. cinnamon
1/2 tsp. nutmeg
1/4 cup ground sunflower seeds

Preheat oven to 450°F. Combine all ingredients. Spoon batter into pre-greased muffin tins 3/4 full. Bake 18-20 minutes or until center is firm to the touch. Allow to cool and serve.

Yields 12 muffins.

Honey Whole Wheat Bread

2 envelopes yeast
4 cups warm water
1/2 cup butter, softened
1/4 cup molasses
1/2 cup honey
2 teaspoons salt
1/4 tsp. nutmeg
10 cups whole wheat flour

Dissolve yeast in warm water. In a large bowl, combine butter, molasses, honey, nutmeg, and salt and mix well. Add yeast mixture and then gradually add flour. Turn onto floured surface and knead until smooth. Place in buttered bowl and let rise until double. Punch down and let rest for a few minutes. Divide dough into 4 parts and shape into loaves. Place in greased pans and let rise for about an hour. Bake at 375° for 35 to 40 minutes.

Yields 4 loaves.

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