Healthy Recipes
Some people may find eating healthy to be a difficult task. It just takes a little bit of research and committment to make delicious meals and snacks that are nutritous and healthy.
Sea Salt and Vinegar Kale Chips
Kale is incredibly good for your immune system. It also helps strenthen your bones and is good for your skin and nail health. By itself, kale isn't the most appealing vegetable. But when made into chips, the salt and vinegar transform the kale into a crunchy, salty snack that can replace your potato chips craving.
Ingredients
1 Bunch of Kale
2 Tablespoons of Vinegar (regular or apple cider)
1 Tablespoon of Olive Oil
1/2 Teaspoon of Course Salt
Directions
Wash the kale and separate the leaves from the stem. Cut and size the leaves to your personal preference, but keep in mind that they will shrink when in the oven. Put kale into a bowl and massage with olive oil for about 1 minute just to loosen the leaves up. Add the vinager and salt and massage for another minute. Lay out flat on parchment paper and bake for 7 - 10 minutes in an oven preheated to 350 degrees.
Miso Vegetable Soup
Miso by itself is an amazing fermented soy product that naturally detoxifies the body and stimulates the immune system. When made into a soup with vegetables, it's even better and even healthier. This is great to eat when your body needs a pick-me-up.
Ingredients
2 Teaspoons Miso Paste
1 Teaspoon of Water
2 Tablespoons of Olive Oil
1 White Onion, Finely Diced
1/2 Cup of Chopped Carrots
1 Cup of Broccoli
5 oz of Tofu, Diced
3 Cups of Water
1 Vegetable Stock Cube
3 - 4 Chopped Green Onions
Directions
Heat olive oil in a sautee pan. Sautee onions, carrots, and broccoli in the oil just enough for them to become soft. While the vegetables are heating up, mix the miso paste in a small bowl with 1 teaspoon of water in order to create a watery paste.
In a pan, pour in 3 cups of water and the vegetable stock cube. Heat to almost boiling, but don't let the water boil. When it gets to this point, add in the vegetables and tofu, and turn off the heat. Add in the miso. Add lots of green onions, salt and pepper if needed and enjoy your healthy, detoxifying miso vegetable soup.
Quinoa Black Bean Burgers
Quinoa has 3x the amount of protein as meat. Black beans are healthy for your heart and your immune system and fight cholesterol. Put them together and make a burger out of it, and you have a healthy, nutritious vegetarian meal.
Ingredients
1/2 Cup Dry Quinoa
1 Cup of Water
1 Teaspoon Olive Oil
1/2 Red Onion, Diced
3 Cloves Garlic, Finely Chopped
1/2 Teaspoon Sea Salt
1 Can of Black Beans, Drained and Rinsed
2 Tablespoons of Tomato Paste
1 Large Egg
2/3 Cup of Corn
1/2 Cup of Cilantro, Chopped
1 Chipotle in Adobo, Chopped
2 Teaspoons Ground Cumin
1/2 Cup of Old Fashioned Oats
1/4 Cup of Flour
Directions
Cook quinoa in a sauce pan with one cup of water for abou 15 minutes, or until all of the water is soaked up and the quinoa is fluffy. Set aside.
Heat the olive oil in a saute pan, and saute the onion for about 5 minutes or until the onion is softened. Add in the garlic and saute for another minute. Be careful not to burn the garlic.
Place the onion and garlic into a large bowl. Add the black beans, tomato paste, and egg into the same bowl and mash together until a thick paste forms.
Add the egg, corn, cilantro, chipotle in adobo, cumin, oats, flour, and quinoa to the paste. Mash together until well combined.
Form the mixture into patties, and put in the freezer for about an hour. They can even be freezed over night.
Cook in a pan with a little bit of oil. Serve on a bun with lettuce, pickles, cheese, and mustard. Enjoy a burger without the beef.
Healthy Dark Chocolate Bars
These delicious chocolate bars are under 200 calories and have many healthy ingredients. Great for dessert, party appetizers, or as a snack throughout the day.
Ingredients
1 Cup of Peanut Butter or Almond Butter
1/2 Cup of Coconut Oil or Butter
1/3 Cup of Honey
4 oz Dark Chocolate
1 3/4 Cup Old Fashioned Oats
1 Cup of Coconut or Nuts (or both)
1 Cup of Dried Fruit (cranberries, or cherries work best)
1 Teaspoon of Sea Salt (more or less to taste)
Directions
In a food processor, pulse the oats, coconut, nuts, and fruit until mostly smooth. You don't want it too chunky.
In a sauce pan, melt the peanut butter, coconut oil, and honey over low heat. Add the chocolate and stir until melted well. Remove from the heat, and pour into the oats, nuts and fruit mixture. Mix well.
Press into a 9 by 13 pan, and sprinkle generously with sea salt. Place into the freezer and chill for 2 - 3 hours until hard. When solid, cut into about 24 squares. Lay out to thaw before eating. Enjoy!
