Conquering the Kitchen
This is a collection of recipes taken from various healthy magazines, books and nutritionists.
Cooking has never been my strong suit, but I like to eat healthy. Going out to eat at a few select places, challenged me to always look for the "healthiest" thing on the menu.
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By limiting my outings while practicing social distancing, I am having to train my brain differently when it comes to meal prep. Lacking confidence in the kitchen, and limiting trips to the store has certainly created a new challenge.
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So I grab my healthiest recipes, think in terms of weeks rather than days, make a grocery list, put everything away, and get to conquering the kitchen with gratitude & kindness.
Meatballs
These can be used for Minestrone Soup, Spaghetti or whatever recipes call for meatballs
1 lb ground meat (turkey, beef, bison, veal)
1 cup fresh bread crumbs
1 large egg
1/4 cup finely chopped parsley
4 cloves garlic, minced
1 tablespoon Worcestershire sauce
1 teaspoon fennel seeds
1/2 teaspoon salt & pepper
2 teaspoons EVOO
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combine all ingredients, form meatballs, place EVOO in pan, evenly cook meatballs over medium low heat.
Minestrone Soup
This soup freezes well. Â Goes really well with the meatballs & any variety of veggies. Â You can also use canned beans instead of dried, but wait til the end to put them in.
1/2 cup dried fava beans
1/2 cup dried cranberry beans
1/3 cup dried chickpeas
3 tablespoons EVOO
1 medium yellow onion (chopped 1 cup)
2 medium carrots, peeled & chopped (about 2/3 cup)
5 teaspoons minced garlic
1 can (28oz crushed) tomatoes
3 medium yellow potatoes (peeled and diced)
1 1/2 cups chopped fresh fennel
1/4 cup loosely chopped Italian parsely
2 tablespoons chopped fresh basil leaves
1/3 cup fregola or acini di pepe pasta
1/2 teaspoon salt & pepper
1/4 cup pecorino romana (topping)
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Soak dried beans overnight (separatley). Rinse & drain.
Warm EVOO in soup pot on med high, add onions, carrots, cook til soft 5 min. Add garlic, cook 30 seconds. Stir in tomatoes, potatoes, fennel, beans, chickpeas (leave beans out if they are canned and add in last step). Add 8 cups of water. Raise heat, bring to a boil. Simmer uncovered on low heat 1 hour, add salt & pepper. LAST STEP: add pasta (canned beans) basil & parsley. Simmer uncovered 10 minutes.
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Kale Muffins
These are great for people who like something sweet for breakfast but want to be healthy. Â Enjoy with egg hash (eggs, onions, sweet potato, spicy chicken sausage). Â They also freeze well. Â Pop one in the microwave for 30 seconds as you make coffee.
1 cup almond flour
1 cup rolled oats ground up
1/2 cup ground flaxseed
1 tablespoon baking soda
1/4 teaspoon cinnamon
3 eggs
1 ripe banana mashed
1 cup plain cultured coconut yogurt
1/4 cup coconut oil (clear)
1 cup light coconut milk (canned)
2 cups finely chopped kale
2 carrots shredded
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Preheat oven to 375. Line or grease muffin pan.
In large bowl combine almond flour, oats, flaxseed, baking soda, cinnamon.
In blender or food processor combine eggs, banana,, yogurt, oil, coconut milk, kale and carrots. Blend until smooth. Pour wet ingredients into dry, stir throughly. Add golden raisins and pecans (yum).
Fill muffin tins and bake for 25 min. Let cool so they can set.
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Chicken Salad
Nacho mamas chicken salad - get creative with ingredients. Â Maybe you like almonds and strawberries as a substitute.
Leftover cooked chicken (chopped)
Fresh Fennel
Red Onion
Pecans
Blueberries
Dill Pickles
Mayo
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This is a delicious variation of your typical chicken salad. Play around with measurements here. I prefer lots of blueberries and pickles, with very little mayo.
Potato Leek Soup
This soup freezes well. Â The secret to keeping this soup fresh is timing. Â Do not overcook any of the ingredients. Â Leaving the leafy delicate greens for the end keep nutrients and keep them from becoming mushy. Â You can play with the amount of broth also, depending on how "soupy" you want this to be.
1 tablespoon EVOO
3 links spicy Italian chicken sausage
2 cups chopped leeks (white light green parts only, wash well)
6 cloves garlic (thinly sliced)
1/8 teaspoon salt
1 cup dry white wine
1/2 pound new or small potatoes (sliced)
6 cups reduced sodium chicken broth
8 ounces spinach stemmed (about 8 cups)
1 bunch scallions
15 oz can low sodium cannellini beans, rinsed
1/2 cup fresh herbs (dill, chervil, chives and or parsley
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Heat EVOO in soup pot on medium, add sausage stir and crumble into pieces, add leeks, cook for 5 minutes. Add garlic and salt until fragrant 30 seconds. Add wine, cover and bring to a boil over high heat. Uncover and cook until wine is almost evaporated, about 4 minutes. Add potatoes and broth; cover and bring to a boil. Stir in scallions and beans, cook five minutes. On low add spinach some herbs and remove from heat. Let sit, garnish with more herbs.
Chilero Hot Sauce
Probably the most popular Costa Rican condiment, Chilero's tangy-spicy flavor. This gives many dishes a kicking finishing touch. The health benefits go beyond just eating your veggies, it serves as a probiotic boost, an antioxidant filled, antibacterial packed side dish for numerous healthy meals.
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Pair it with Jose Guevara's Gallo Pinto, some eggs, with a side of mango and pineapple and you have a breakfast of Costa Rican Champions.
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Experiment with different kinds of vegetables, onions, broccoli, green beans, peppers (for me the spicer the better).
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2 carrot peeled & sliced into 1/4 inch rounds
4 small sweet onions (like Vidalia), halved and sliced
2 cucumbers, sliced 1/4 inch rounds
1 head cauliflower, stem removed and florets cut into bite size pieces
4 red or green bell peppers (or combo) seeded and sliced into strips
6 jalapeno peppers, finely chopped
8 spicy chili peppers (like habanero), finely chopped
1 tablespoon salt (I use Himalayan salt)
24 ounces white vinegar
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Quickly parboil carrots & onions by boiling water and dropping them in for 1-2 minutes, until their color turns bright (drain and pat dry).
In a large bowl, sprinkle all vegetables with salt.
Fill clean wide mouth glass pickling bottles or jars with vegetables, then pour vinegar into bottles, pushing down vegetables until vinegar covers them entirely.
Allow the chilero to sit at room temperature (not in the sun) for at least a day before using. Two or three days is better.
Store for 2-3 months in the refrigerator.
Jose Guevara's Gallo Pinto
Recipe provided by 105 year old Costa Rican, Jose Guevara back in 2015.  This humble bean dish is a staple for many Ticos.  It is enjoyed for breakfast, lunch and dinner adding healthy fuel to a meal.
1 1/2 tablespoons EVOO
1 Onion chopped
1 clove garlic, minced
2 tablespoons Worcestershire sauce
1 1/2 cups cooked black beans (or one ounce can black beans drained)
3 cups cooked long-grain brown rice
dash of salt and pepper
1/2 avocado, sliced, for topping
Chopped cilantro (for garnish/topping)
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In a large skillet, heat oil over medium heat. Add onion and sauce until starts to soften, about 4 minutes.
Add garlic and cook for another 5-7 minutes, or until browned.
Add Worcestershire sauce and beans, turn heat to low and stir. Cook for 2-3 minutes.
Add cooked rice and stir to combine. Cook and stir until rice and beans are evenly distributed and are heated through. Season with salt and pepper to taste.
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Top with slicked avacado, Chilero Hot Sauce and chopped cilantro.
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****add poached, fried, or scrambled egg
on top.
plate up with pineapple, mango chunks
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Banana Pancakes
Vegan Blender Pancakes that leave you feeling nourished not overdosed.  And with fresh fruit you don't really even need the maple syrup.  But add whatever toppings you wish.  Recipe from peacefuldumpling.com
Put all these ingredients in a blender and mix, pour, cook, eat.
1 cup Rolled Oates
1 banana
3/4 cup unsweetened hemp milk (or milk of your choice)
1 teaspoon baking power
1 tablespoon cocoa powder
t tablespoon ground flax seed
1/4 teaspoon cinnamon
1/4 teaspoon vanilla
optional: fruit toppings, maple syrup
Blend together on medium to high setting in blender. Pour into warmed greased pan (butter or oil of choice). Cook til bubbles form, flip cook same amount of time.
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The first time I made these the center was a little gooey - so you may want to play with your portions until the batter is the right consistency. But these will be moist in the center mostly due to the banana. It is like eating a flat version of oatmeal with the fixins.
Slow Cooker Curried Chicken Thighs w/ Acorn Squash
Fall Favorite Easy Prep
2 cinnamon sticks
6 tablespoons EVOO
1 tablespoon curry powder
1/8 teaspoon cayenne pepper
Sprinkle salt & pepper
2 small acorn squash or 1 large one
(quartered & seeds removed)
8 bone-in chicken thighs trimmed but leaving most skin on
1/4 cup minced fresh cilantro
1 tablespoon honey
1/2 teaspoon grated lime zest plus
2 tablespoons lime juice
(2-3 limes)
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Combine 1/2 cup water and cinnamon sticks in slow cooker. Mix together 2 tablespoons EVOO, curry powder & cayenne pepper in a bowl, microwave for 30 seconds until fragrant. Set aside and let cool for a few minutes.
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Season quartered (or cut up) squash with salt and pepper (to your liking). I like lost of black pepper! Gently place shingle side down in slow cooker.
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Rub chicken with oil/curry/cayenne mixture and place skin side up on top of squash in slow cooker. Cover and cook on low 4-5 hours.
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Prepare chimi sauce. Combine 1/4 cup minced fresh cilantro, 1 tablespoon honey, 1/2 teaspoon lime zest, 2 tablespoons lime juice (season with dash of salt & pepper).
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Option to remove skin from chicken or leave on.
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Plate chicken & squash, drizzle with chimi sauce.
