Delicious Healthy Recipes

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1 Fall Fiesta: A Journey Through the Seasons Making the Most out of Seasonal Produce and the Complementary Herbs and Spices That Accompany Them Taste and Savor by Chef Nancy Waldeck Shayna Komar, RD, LD Delicious Healthy Recipes Pear, Walnut, and Gouda Salad 1 TB Minced Shallot 1 TB Dijon Mustard 1 TB Apple Cider Vinegar 1 TB Honey Sea Salt and Freshly Ground Black Pepper 1 8-oz Bag of Winter Lettuce 1 Pear - thinly sliced 1 Cup Shredded Gouda Cheese 1 Cup Chopped Toasted Walnuts Whisk together shallots, Dijon mustard, vinegar, honey, and season with salt and pepper. Beginning with half of the dressing, toss the lettuce with the dressing adding more as desired. Add the pear to the lettuce and toss again. Sprinkle with the cheese and walnuts and serve. Spiced Sweet Potato Mash 2 LBs Sweet Potatoes 2 TB Honey 1 TB Unsalted Butter, softened 1 TB Orange Juice 1 Tsp Orange Zest ½ Tsp Cinnamon ½ Tsp Allspice ¼ Tsp Nutmeg Sea salt and Freshly Ground Black Pepper Step One Preheat the oven to 400F. Using a fork, pierce sweet potatoes in several places and place in the microwave for about 7 10 minutes or until fork tender, set aside to cool. Step Two When potatoes are cool enough to handle, cut potatoes in half. Scoop pulp into large bowl. Add honey, butter, orange juice, orange zest, cinnamon, allspice, and nutmeg, season with salt and pepper. Using an immersion blender puree until smooth. 1

2 Mushroom Stuffed Mushrooms 16 OZ Baby Bella Mushrooms 1 TB Extra Virgin Olive Oil, divided 1 Tsp each minced Thyme and Rosemary 2 TB Chopped Parsley 3 TB Green Onions (both green & white parts), minced ½ Cup Water Chestnuts, chopped ¼ Cup Panko Bread Crumbs (Whole Wheat if available) 4 OZ Neufchatel or Low Fat Cream Cheese Dash Cayenne Pepper ¼ tsp EACH Sea Salt and Freshly Ground Black Pepper 2 Garlic Cloves, grated 2 tsp Lemon Juice Green Onion Curls Step One Preheat oven to 425F. Remove stems from mushrooms. Spray or toss mushroom caps with 1 tsp of oil and sprinkle with salt and pepper. Place cap side down on sheet pan and roast for 10 minutes or until liquid releases. Remove from oven and drain liquid out of caps. Step Two While mushrooms are roasting, mince and sauté stems in pan using 1 tsp oil until their juices release, seasoning with salt and pepper to taste. Remove from heat. Step Three Combine herbs, green onions, water chestnuts, panko, cheese, cayenne, salt, pepper, garlic and lemon juice together in bowl along with sautéed mushroom stems. Mix well. Stuff caps with mixture and brush (or spray) tops with remaining oil. Roast for 10 minutes or until filling has browned and mushrooms are hot. *Always cook mushrooms before filling them. They become soft and more meaty tasting when you concentrate their flavor with a short time in the oven before stuffing. 2

3 Apple and Carrot Soup 1 TB Extra-virgin Olive Oil 2 Cups Chopped Yellow Onion ½ Cup Chopped Celery 1 TB plus 1 Tsp Garam Masala, divided 1 Tsp Turmeric ¼ Tsp Freshly Ground Black Pepper 3 Cups Chopped Carrots 3 Cups Chopped Apples 4 Cups Vegetable Stock ¼ Tsp Sea Salt 1 Red Apple Minced 1 TB of Unsalted Butter 1 TB Lemon Juice 1 TB Chopped Mint 2 TB Chopped Cilantro Step One Heat the oil in a large stockpot. Stir in the onion, fennel, 1 TB garam masala, turmeric and black pepper. Cook until the onion is soft about 10 minutes. Add the carrots and apples. Stir well to combine the ingredients,, and then add the broth and salt. Bring the mixture to a boil, and then reduce the heat. Cover and simmer until the carrots and apples are tender, about 20 minutes. Step Two While the soup is simmering, sauté the minced red apple and 1 tsp of the garam masala in the butter for about 2 minutes or until coated with the butter. Step Three Allow the mixture to cool slightly. Using an immersion blender, blend the soup until desired smoothness. Add in the Lemon Juice. Serve hot, room temperature or cold, garnishing with mint and cilantro. Kale and White Bean Soup 1 ½ Tsp Olive or Avocado Oil 2 Yellow Onions, Chopped 3 Cloves Garlic, grated 1 Bay Leaf 2 TB Smoked Paprika 2 TB Turmeric 1 Tsp Black Pepper 2 Cans Cannellini Beans, drained and rinsed 6 Cups Veggie Stock 1 Tsp Red Pepper Flakes 2 Tsp Dried Herbes de Provence 1 Tsp Sea Salt 1 Large Head Kale, without the ribs, sliced thinly into ribbons 1 Cup Shredded Manchego cheese 3

4 Step One Heat the olive oil in a stockpot over medium-high heat. Add the onions and cook until soft - about 5 minutes. Add the garlic, bay leaf, paprika, turmeric and black pepper and cook about 3 minutes more. Step Two Add the beans and veggie stock into the pot. Simmer over medium heat until warm or about 15 minutes. Add the red pepper flakes, Herbes de Provence and salt. Stir in the kale & let wilt. Garnish with a sprinkle of cheese. Rich Wild Mushroom Soup 2 TB Unsalted Butter, Divided 1 TB Olive Oil 1 Yellow Onion, finely chopped 16 Oz White Mushrooms, chopped 1 Oz *Dried Wild Mushrooms 4 Cups Veggie Broth 2 Cups Water ½ LB Wild Mushrooms, sliced 2 TB Parsley or Thyme 1 TB Fresh Lemon Juice ½ Cup Nonfat Greek Yogurt Salt and Black Pepper to taste Step One Melt 1 TB butter with the oil in a large stockpot over medium heat. Add the onion and cook until softened about 7 minutes. Add the white mushrooms, dried mushrooms, stock and water and bring to a boil. Reduce the heat and simmer until the dried mushrooms are tender, about 30 minutes. Let cool slightly. Step Two While the soup is cooking, sauté the wild mushrooms in the remaining TB of butter until any liquid has evaporated. Add the herbs. Step Three Puree the soup in a blender until smooth. Place back into the stockpot, and add the sautéed wild mushrooms and lemon juice. Simmer until warm, remove from the heat, stir in the yogurt and add salt and pepper to taste. *Most recipes call for you to soak dried mushrooms first. Since we are cooking them in with our chicken stock, no presoaking is required. 4

5 West African Black Bean and Butternut Squash Stew 1 Large Red Onion, halved and sliced thinly 2 TB Extra Virgin Olive Oil (EVOO) 1 TB Grated Ginger 2 Garlic Cloves, Grated 1 (28 Oz) Can Fire Roasted Tomatoes ¼ Cup Smooth Natural Peanut Butter 3 Cups Cooked Black Beans, (Two 15 Oz Cans Drained and Rinsed) 2 Large Chopped Roasted Butternut Squash* 2 TB Lime Juice ½ Tsp Crushed Red Pepper Sea Salt and Freshly Ground Black Pepper 1 ½ Cup Cooked Farro 1 Cup Chopped Cilantro ½ Cup Chopped Peanuts Step One Sauté the onion in the EVOO until soft, add the ginger and garlic and cook and stir until fragrant, about a minute. Add in the tomatoes and peanut butter and simmer for five minutes. Add in the black beans and sweet potatoes and simmer for an additional minutes until warmed through. Remove from the heat and stir in the lime juice, orange juice and crushed red pepper. Taste for seasoning and sprinkle with salt and pepper if desired. Step Two Stir the cilantro through the cooked farro and serve the stew on top of the farro, garnished with peanuts. *To roast the butternut squash, chop into ½ pieces and toss with 2 TB EVOO, ½ Tsp ground coriander, ½ Tsp ground cumin and a sprinkle of sea salt and black pepper. Roast at 400F until browned around the edges. Miso and Squash Soup ¼ Cup Olive Oil 2 Cups Minced Yellow Onion 6 Cloves of Garlic, Grated 3 TB Miso Paste 1 Large Butternut or Kaboucha Squash, Peeled and cut in 1 Cubes 8 Cups Vegetable or Chicken Stock, No Salt 1 Bag Kale, Already Washed and Shredded 1 TB Fresh Lemon Juice Sea Salt and Freshly Ground Black Pepper to taste ½ Cup Chopped Cilantro Optional: Cooked Brown Rice for serving Step One Heat the oil in a stock pot and add the onions. Cook 5-7 minutes over medium heat until onions are translucent. Add the garlic and cook and stir for an additional minute or two. 5

6 Step Two Add the miso paste and stir with a wooden spoon until it is dissolved. Add the squash and the water and bring to a boil and reduce heat to a simmer. Cook for 10 minutes. Add the kale and cook for an additional 10 minutes or until kale becomes soft and the squash is done. Step Three Stir in the lemon juice and season to taste wi5h pepper. Serve sprinkled with the cilantro, and if desired a scoop of brown rice. 6