HEALTHY & TASTY RECIPES by Wendy Tran CHC
main dishes - December 01, 2010
Clients often tell me their days get busy and they do not always have time to cook healthy meals. I have learned to preempt this with my frittata recommendation. Frittatas are an egg-based dish similar to an omelet or quiche, either simple or enriched with additional ingredients such as meats, cheeses, vegetables or pasta and flavored with herbs. I usually make a frittata once a week, this is my favorite creation yet. Whether it's for breakfast, lunch, or dinner a frittata makes a satisfying meal. It's quick, it's easy and keeps well for several days. Add a salad and your new healthy lifestyle habits are still intact with very little effort, even on your busiest days. I hope you enjoy this recipe as much as I do.
Ingredients & Directions:
Ingredients & Directions:
1-2 Medium Sweet Potatoes, slice into ¼ inch rounds
1 ½ Cups of Crimini mushrooms, sliced
½ lb Tomato-Basil Chicken Sausage
3 Cups of Raw Baby Spinach
6 Eggs
2 Tbsp Heavy Cream
1 Tbsp Butter
Goat Cheese, to taste
Olive Oil
Salt and Pepper, to taste
Garlic Powder Seasoning
Preheat oven to 375 degrees. Then line baking dish with sliced sweet potato rounds, layer mushrooms on top, drizzle with olive oil, salt and pepper to taste. Place potatoes and mushrooms into the oven for 15 minutes until potatoes have softened. While potatoes are cooking, brown sausage in a medium high skillet on stove top. Remove baking dish, layer sausage and sprinkle with garlic powder seasoning. Add butter to skillet and over a medium heat wilt spinach before layering it on top of the sausage. In a small bowl whisk eggs and cream together, salt and pepper to taste and then pour them evenly over the veggie and sausage layers. Top with goat cheese and place into oven for 25-30 minutes or until frittata is firm and knife comes out clean. Serve warm or cold.
1-2 Medium Sweet Potatoes, slice into ¼ inch rounds
1 ½ Cups of Crimini mushrooms, sliced
½ lb Tomato-Basil Chicken Sausage
3 Cups of Raw Baby Spinach
6 Eggs
2 Tbsp Heavy Cream
1 Tbsp Butter
Goat Cheese, to taste
Olive Oil
Salt and Pepper, to taste
Garlic Powder Seasoning
Preheat oven to 375 degrees. Then line baking dish with sliced sweet potato rounds, layer mushrooms on top, drizzle with olive oil, salt and pepper to taste. Place potatoes and mushrooms into the oven for 15 minutes until potatoes have softened. While potatoes are cooking, brown sausage in a medium high skillet on stove top. Remove baking dish, layer sausage and sprinkle with garlic powder seasoning. Add butter to skillet and over a medium heat wilt spinach before layering it on top of the sausage. In a small bowl whisk eggs and cream together, salt and pepper to taste and then pour them evenly over the veggie and sausage layers. Top with goat cheese and place into oven for 25-30 minutes or until frittata is firm and knife comes out clean. Serve warm or cold.
main dishes - May 05, 2010
New Orleans Style Red Beans & Rice. It's the Monday lunch special served through out the Crescent City and in diners all across Louisiana. Now it has found it's way to my dinner table on a Tuesday night. Yummy! I am always looking for ways to incorporate the taste and flavors from back home into our meals. So I decided to upgraded this Cajun classic to meet my standard of goodness; no ham hock required. I used an all-natural, nitrite-free smoked turkey sausage for flavor and bulked up this meal with slow-burning, whole grain brown rice. Add a fresh green salad and dinner is served!
Ingredients & Directions:
1 pound red kidney beans, dry
1 large onion, chopped
1 bell pepper, chopped
3 ribs celery, chopped
¼ cup olive oil
3 cloves of garlic, minced
1 pound of all-natural smoked turkey sausage, halved and sliced on the bias
1 tsp. dried thyme leaves, crushed
2 bay leaves
½ tsp. red cayenne pepper
2 tbsp. Worcestershire sauce
Tony Chachere's Creole Seasoning to taste
salt and pepper to taste
In a large pot heat oil on a medium-high heat. Add onions, bell peppers, and celery; sauteed for 5 minutes. Add garlic and cooked 1 minute. Then add sausage, stirring with the sauteed vegetables, cook for another 3 minutes. Place the washed, soaked beans into the pot with enough water to cover beans. Add remaining herbs and seasonings and then stir all ingredients together.
Bring beans to a boil, then reduce heat to a med-low simmer and cover. Cook for 1-2 hours, until beans are tender and the liquid is creamy. Adjust seasonings to your liking. Stir occasionally. Remove bay leaves before serving.
Serving Suggestion: Serve over cooked brown rice.
Soaking Beans: Wash beans and place in a large bowl. Add enough clean fresh water to cover beans and then cover with a lid. Beans can actually be soak for several days, changing the water twice daily, until they sprout. I usually soak my beans for 3 days.
Some people have difficulty digesting beans and legumes. They may develop gas, intestinal problems, irritability, or unclear thinking. I recommend soaking your beans for a few days. This techniques for preparing and eating legumes helps to alleviate most problems.
Note: If the beans are old they will not get creamy. Make sure the beans are reasonably fresh. I recommend buying beans from the bulk section. If your beans do not become creamy, take 1 or 2 cups of beans out and mash them, then return them to the pot and stir.
1 large onion, chopped
1 bell pepper, chopped
3 ribs celery, chopped
¼ cup olive oil
3 cloves of garlic, minced
1 pound of all-natural smoked turkey sausage, halved and sliced on the bias
1 tsp. dried thyme leaves, crushed
2 bay leaves
½ tsp. red cayenne pepper
2 tbsp. Worcestershire sauce
Tony Chachere's Creole Seasoning to taste
salt and pepper to taste
In a large pot heat oil on a medium-high heat. Add onions, bell peppers, and celery; sauteed for 5 minutes. Add garlic and cooked 1 minute. Then add sausage, stirring with the sauteed vegetables, cook for another 3 minutes. Place the washed, soaked beans into the pot with enough water to cover beans. Add remaining herbs and seasonings and then stir all ingredients together.
Bring beans to a boil, then reduce heat to a med-low simmer and cover. Cook for 1-2 hours, until beans are tender and the liquid is creamy. Adjust seasonings to your liking. Stir occasionally. Remove bay leaves before serving.
Serving Suggestion: Serve over cooked brown rice.
Soaking Beans: Wash beans and place in a large bowl. Add enough clean fresh water to cover beans and then cover with a lid. Beans can actually be soak for several days, changing the water twice daily, until they sprout. I usually soak my beans for 3 days.
Some people have difficulty digesting beans and legumes. They may develop gas, intestinal problems, irritability, or unclear thinking. I recommend soaking your beans for a few days. This techniques for preparing and eating legumes helps to alleviate most problems.
Note: If the beans are old they will not get creamy. Make sure the beans are reasonably fresh. I recommend buying beans from the bulk section. If your beans do not become creamy, take 1 or 2 cups of beans out and mash them, then return them to the pot and stir.
side dishes - May 04, 2010
Did you know all vegetables are carbohydrates? Living in a low-carb, no-carb culture people often tell me "Oh, I never eat carbs!". I always chuckle inside and then ask, "What do you eat?". There are only 3 options: Proteins, Carbs and Fats and all three are necessary for a variety of physiological functions within the body. For my non-vegetarian readers, just remember "Carbohydrates grow in the ground and proteins move around". Yes a potato is a carbs but so is an asparagus. Naturally, asparagus has a lower glycemic index than these glorious homestyle potatoes, but who wants give up potatoes forever? I always use red potatoes in my recipes because they have the lowest glycemic index of all white potatoes. Once again this recipe is about balance. It's simple, have a little and once you have satisfied your potato craving, move on.
Ingredients & Directions:
1 lbs red new potatoes, sliced into ¼″ rounds
½ of one medium onion, sliced thin
2 tbsp spoons olive oil
1 teaspoon salt
1 teaspoon pepper
Add onions and 1 tablespoon of olive oil to a large skillet. Cook onions on a medium-high heat until caramelized. Then add the potatoes and drizzle with remaining olive oil to the skillet. Toss well and cover with lid. Add one tablespoon of water. Reduce heat to medium and cook for 20 - 25 minutes until potatoes are tender.
Optional: Top with raw smoked gouda and freshly chopped green onions.
½ of one medium onion, sliced thin
2 tbsp spoons olive oil
1 teaspoon salt
1 teaspoon pepper
Add onions and 1 tablespoon of olive oil to a large skillet. Cook onions on a medium-high heat until caramelized. Then add the potatoes and drizzle with remaining olive oil to the skillet. Toss well and cover with lid. Add one tablespoon of water. Reduce heat to medium and cook for 20 - 25 minutes until potatoes are tender.
Optional: Top with raw smoked gouda and freshly chopped green onions.
side dishes - May 04, 2010
Asparagus, my alternative french fry! Seriously, when I cook asparagus at home I always eat them with my hands. Who doesn't love finger foods? They actually make a nice snack if you under cook them. This keeps them crispy and even firm enough to crunch like french fry. I know, I know, an asparagus is a far cry from your beloved french fry but the texture can be quite satisfying. I encourage you to experiment with the cooking time until you find a desired tenderness that works best for you.
Ingredients & Directions:
1 bunch - medium asparagus, trimmed
2 tablespoons extra-virgin olive oil
½ teaspoon garlic powder
½ teaspoon salt
¼ teaspoon black pepper
Preheat oven to 400 degrees.
Arrange asparagus in a single layer on a large baking sheet. Drizzle asparagus with olive oil. Add top with garlic powder, salt, and pepper. Roast, shaking pan once about halfway through roasting, until asparagus is just tender when pierced with a fork, 8 to 10 minutes. Remove from oven serve and enjoy!
2 tablespoons extra-virgin olive oil
½ teaspoon garlic powder
½ teaspoon salt
¼ teaspoon black pepper
Preheat oven to 400 degrees.
Arrange asparagus in a single layer on a large baking sheet. Drizzle asparagus with olive oil. Add top with garlic powder, salt, and pepper. Roast, shaking pan once about halfway through roasting, until asparagus is just tender when pierced with a fork, 8 to 10 minutes. Remove from oven serve and enjoy!
main dishes - May 04, 2010
I am a huge fan of eating local. One of my local favorites is Sunbrust Farm's red trout. I usually serve my baked trout with a small portion of home-style potatoes topped with raw smoked Gouda and Mimolette cheese and oven roasted asparagus. This meal is quick, easy and a real crowd pleaser.
Ingredients & Directions:
1 - 1 ½ lbs Trout fillets
sea salt and fresh ground pepper, to taste
Rinse trout and pat dry. Place in single layer on lightly greased baking sheet. Salt and pepper, to taste. Place in the middle of oven and bake for 10-12 minutes at 400 degrees.
* You may also use red snapper, catfish, or tilapia fillets.
Recommended Sides: Oven Roasted Asparagus and Home-style Potatoes
sea salt and fresh ground pepper, to taste
Rinse trout and pat dry. Place in single layer on lightly greased baking sheet. Salt and pepper, to taste. Place in the middle of oven and bake for 10-12 minutes at 400 degrees.
* You may also use red snapper, catfish, or tilapia fillets.
Recommended Sides: Oven Roasted Asparagus and Home-style Potatoes
breakfast - April 30, 2010
We have all heard breakfast is the most important meal of the day. So why do so many people skip breakfast? I will admit in my younger, less wise and unhealthier days I skipped breakfast everyday. Once I decided to take charge of my health and well being I started eating breakfast. It really is one of the easy ways to improve one's health. So, start your day off right with these amazing whole grain oats topped with your favorite fruits and nuts. Be creative! I promise, you will never want to skip breakfast again once you realize you can start your day feeling strong and full until it's time to refuel at lunch.
Ingredients & Directions:
1 ½ cups steel-cut oats
6 cups water
fresh or dried fruits and berries
chopped nuts
Brown sugar or pure maple syrup, for serving
In a large saucepan, boil the oats in the water for 1 minute. Cover and let stand overnight at room temperature.
The next day, uncover the oats and bring to a boil over high heat. Reduce the heat to low and simmer, stirring frequently, until the oatmeal is cooked and creamy but still a little bit chewy, about 10 minutes. Spoon the oatmeal into bowls. Top with the chopped nuts, fresh or dried fruits and berries. Sweeten to taste with raw brown sugar or pure maple syrup.
6 cups water
fresh or dried fruits and berries
chopped nuts
Brown sugar or pure maple syrup, for serving
In a large saucepan, boil the oats in the water for 1 minute. Cover and let stand overnight at room temperature.
The next day, uncover the oats and bring to a boil over high heat. Reduce the heat to low and simmer, stirring frequently, until the oatmeal is cooked and creamy but still a little bit chewy, about 10 minutes. Spoon the oatmeal into bowls. Top with the chopped nuts, fresh or dried fruits and berries. Sweeten to taste with raw brown sugar or pure maple syrup.
side dishes - April 29, 2010
Growing up I never cared much for green beans. My husband always thought it was odd as green beans seem to be a common side dish for many families. This is true, my mom cooked green beans a couple of times a week but I never touched them. Not until a few years ago, that is when I discovered these beautiful, leggy, crisp french green beans and my whole world changed. Well at least my world view on green beans! This recipe has no measurements you can make as few or as many beans as you would like. These green beans keep well for up to 3 days in the fridge and can also be added to salads once they have been chilled.
Ingredients & Directions:
Olive Oil
Yellow Onion, sliced thin, length-wise
Garlic Clove(s), minced
Fresh French Green Beans, ends trimmed
Lemon Zest
Using a large pot, with enough water to cover your beans, bring water to a boil. Blanch trimmed green beans and set aside (see blanching instructions below). Then, place a skillet or wok on a medium to high heat. Drizzle skillet with a little olive oil and add sliced onions, add 1 tbsp of water at a time to the skillet to water saute the onions. Continue this process until onions are translucent. Then, add minced garlic and cook for 1 minute. Once all the liquid has evaporated add green beans to the skillet, drizzle with olive oil, toss with sauteed onion and garlic until beans are hot again. Salt and pepper to taste, transfer to serving dish, zest with lemon and serve.
Cooking Tip:
Blanching, or quick boiling, is another way to prepare vegetables quickly and "cleanly." Blanching helps to quickly break down the fiber of raw vegetables more than steaming does, which aids digestion. Blanching vegetables also removes the raw flavor and brightens up their color. Bring water to a boil. Add a pinch of salt. Drop the vegetables into the water. Cook until they become bright, if you prefer softer vegetables, let them cook longer. When finished, rinse the vegetables in cool water to stop the cooking process.
Yellow Onion, sliced thin, length-wise
Garlic Clove(s), minced
Fresh French Green Beans, ends trimmed
Lemon Zest
Using a large pot, with enough water to cover your beans, bring water to a boil. Blanch trimmed green beans and set aside (see blanching instructions below). Then, place a skillet or wok on a medium to high heat. Drizzle skillet with a little olive oil and add sliced onions, add 1 tbsp of water at a time to the skillet to water saute the onions. Continue this process until onions are translucent. Then, add minced garlic and cook for 1 minute. Once all the liquid has evaporated add green beans to the skillet, drizzle with olive oil, toss with sauteed onion and garlic until beans are hot again. Salt and pepper to taste, transfer to serving dish, zest with lemon and serve.
Cooking Tip:
Blanching, or quick boiling, is another way to prepare vegetables quickly and "cleanly." Blanching helps to quickly break down the fiber of raw vegetables more than steaming does, which aids digestion. Blanching vegetables also removes the raw flavor and brightens up their color. Bring water to a boil. Add a pinch of salt. Drop the vegetables into the water. Cook until they become bright, if you prefer softer vegetables, let them cook longer. When finished, rinse the vegetables in cool water to stop the cooking process.
main dishes - April 29, 2010
I am a huge fan of fresh Asian cuisine, FRESH being the operative word. In the US many Asian restaurants offer wonderful "Americanized" stir-fried dishes which are commonly fried and/or slathered in sugary sauces, some even containing MSG. If that wasn't bad enough then you are served an endless supply of starchy white rice. So the question is -- how does one enjoy Asian inspired flavors and dishes without sacrificing one's good health. It's simple! Follow this easy, no fuss recipe for a healthy, slow burning Asian meal. I promise you will not be hungry in two hours! ;)
Ingredients & Directions:
2 tablespoons sesame oil
2 eggs, beaten
1 bunch scallions, roughly chopped
1 garlic clove, minced
10oz bag frozen peas and carrots, thawed
3 cups cold cooked brown rice
2 tablespoons soy sauce
In a large skillet or wok, heat 1 tablespoon of the oil over medium-high heat. Add the scallions and garlic, saute for 1 minute, then add eggs. Cook, breaking up the eggs with a spoon until they are lightly browned. Stir in vegetables and 1 tbsp of soy sauce, cook for 3 minutes. Move eggs and vegetables to one side of the skillet. Add remaining oil to the empty side of the hot skillet along with the brown rice, increase heat slightly if necessary. Slowly incorporate all ingredients and cook until the rice is crispy, about 5 minutes. Add remaining soy sauce and continue cooking, stirring occasionally, until the rice has absorbed all the liquid, 3 to 5 minutes.
Optional: Add cooked chicken, pork or shrimp for a non-vegetarian meal.
Recommended Side Dish: Farm Fresh Green Beans sauteed with onion and garlic.
2 eggs, beaten
1 bunch scallions, roughly chopped
1 garlic clove, minced
10oz bag frozen peas and carrots, thawed
3 cups cold cooked brown rice
2 tablespoons soy sauce
In a large skillet or wok, heat 1 tablespoon of the oil over medium-high heat. Add the scallions and garlic, saute for 1 minute, then add eggs. Cook, breaking up the eggs with a spoon until they are lightly browned. Stir in vegetables and 1 tbsp of soy sauce, cook for 3 minutes. Move eggs and vegetables to one side of the skillet. Add remaining oil to the empty side of the hot skillet along with the brown rice, increase heat slightly if necessary. Slowly incorporate all ingredients and cook until the rice is crispy, about 5 minutes. Add remaining soy sauce and continue cooking, stirring occasionally, until the rice has absorbed all the liquid, 3 to 5 minutes.
Optional: Add cooked chicken, pork or shrimp for a non-vegetarian meal.
Recommended Side Dish: Farm Fresh Green Beans sauteed with onion and garlic.
main dishes - April 29, 2010
Meatloaf has long been an American staple usually served with mashed potatoes and gravy. Yummy! Well, longing for a bit of comfort food from time to time, I find this turkey meatloaf with sauteed herbs and vegetables really hits the spot. The secret ingredient is the higher fat content found in the dark turkey meat which keeps this poultry meatloaf moist and delicious. My Aunt Martha and Uncle Don first introduced to me turkey meatloaf while visiting them in Florida one summer. As a seasonal eater, I would have to say this turkey version of an ole beefy favorite definitely creates a lighter, healthier feeling meal.
Ingredients & Directions:
1 ½ cups finely chopped onion
1 tablespoon minced garlic
½ cup chopped bell pepper
1 teaspoon olive oil
1 medium carrot, cut into 1/8-inch dice
¾ pound mushrooms, trimmed and very fine
1 teaspoon salt
½ teaspoon black pepper
1 ½ teaspoons Worcestershire sauce
⅓ cup finely chopped fresh parsley
¼ cup organic ketchup
1 cup Panko's Italian Seasoned bread crumbs
⅓ cup milk
2 whole large egg, lightly beaten
1 ¼ pound ground turkey (mix of dark and light meat)
1 small can of tomato paste
1 tablespoon dried Italian seasoning
Preheat oven to 400°F.
Cook onion, bell pepper and garlic in oil in a 12-inch nonstick skillet over moderate heat, stirring, until onion is softened, about 2 minutes. Add carrot and cook, stirring, until softened, about 3 minutes. Add mushrooms, ½ teaspoon salt, and ¼ teaspoon pepper and cook, stirring occasionally, until liquid mushrooms give off is evaporated and they are very tender, 10 to 15 minutes. Stir in Worcestershire sauce, parsley, and ¼ cup ketchup, then transfer vegetables to a large bowl and cool.
Stir together bread crumbs and milk in a small bowl and let stand 5 minutes. Stir in egg and egg white, then add to vegetables. Add turkey and remaining ½ teaspoon salt and ¼ teaspoon pepper to vegetable mixture and mix well with your hands. (Mixture will be very moist.)
Form into a 9x5 inch oval loaf in a lightly oiled 13x9 inch baking pan and top meatloaf evenly with tomato paste and sprinkle with a tablespoon of Italian seasoning. Bake in middle of oven until thermometer inserted into meatloaf registers 170°F, 50 to 55 minutes.
Let meatloaf stand 5 minutes before serving.
1 tablespoon minced garlic
½ cup chopped bell pepper
1 teaspoon olive oil
1 medium carrot, cut into 1/8-inch dice
¾ pound mushrooms, trimmed and very fine
1 teaspoon salt
½ teaspoon black pepper
1 ½ teaspoons Worcestershire sauce
⅓ cup finely chopped fresh parsley
¼ cup organic ketchup
1 cup Panko's Italian Seasoned bread crumbs
⅓ cup milk
2 whole large egg, lightly beaten
1 ¼ pound ground turkey (mix of dark and light meat)
1 small can of tomato paste
1 tablespoon dried Italian seasoning
Preheat oven to 400°F.
Cook onion, bell pepper and garlic in oil in a 12-inch nonstick skillet over moderate heat, stirring, until onion is softened, about 2 minutes. Add carrot and cook, stirring, until softened, about 3 minutes. Add mushrooms, ½ teaspoon salt, and ¼ teaspoon pepper and cook, stirring occasionally, until liquid mushrooms give off is evaporated and they are very tender, 10 to 15 minutes. Stir in Worcestershire sauce, parsley, and ¼ cup ketchup, then transfer vegetables to a large bowl and cool.
Stir together bread crumbs and milk in a small bowl and let stand 5 minutes. Stir in egg and egg white, then add to vegetables. Add turkey and remaining ½ teaspoon salt and ¼ teaspoon pepper to vegetable mixture and mix well with your hands. (Mixture will be very moist.)
Form into a 9x5 inch oval loaf in a lightly oiled 13x9 inch baking pan and top meatloaf evenly with tomato paste and sprinkle with a tablespoon of Italian seasoning. Bake in middle of oven until thermometer inserted into meatloaf registers 170°F, 50 to 55 minutes.
Let meatloaf stand 5 minutes before serving.
