Recipe Redo Blog

Traditional Recipes Redone…Healthier


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Corn and Red Quinoa Chowder

This hearty soup can be used with red or the traditional white quinoa.

Ingredients:168011

  • 2 quarts water
  • 1 large bay leaf
  • 3 ears of corn, remove kernels and place cobs into stock pot
  • 1 diced large red pepper
  • 1 diced large yellow onion
  • 1 tablespoon minced garlic
  • 1 cup diced red potatoes with skin on, or peeled diced sweet potato
  • 1 cup red quinoa or traditional quinoa, uncooked, Ancient Harvest
  • Dash cayenne pepper
  • 1 ½ cups corn kernels, fresh is better or frozen in a pinch
  • 2 tablespoon sliced chives
  • 3 tablespoons yellow miso, Cold Mountain brand
  • 1 tablespoon chopped fresh cilantro
  • 2 teaspoons Cajun spice, Frontier Spice

Directions

  1. 1. In a large pot with water add bay leaves and corn cobs and boil for 15 minutes. Add peppers, onions, garlic and potatoes and continue to cook for about 15 minutes.
  2. Add quinoa and cayenne, continue to cook about 15 minutes, stirring occasionally. Add corn kernels and simmer 5 minutes.
  3. Whip in the miso, add chives, cilantro, adjust spices and serve.

Serves 4-6  

This recipe was contributed by Chef John B. Nowakowski of Miami Beach Longevity Resort and Spa

Chef John has been the Executive Chef at the Regency Health Resort & Spa in Hallandale Beach, Florida since 1995. As a result The Regency Spa has become famous for it’s delicious healthy food along with successful weight loss and detox. He has written two famous cookbooks called Vegetarian Magic and is currently finishing up his third book with more exciting new recipes and he will also endeavor into wild caught fish specialties. Prior to that Chef John enjoyed an illustrious career as an Executive Chef with Marriott Hotels & Resorts division.

In addition, Chef John and his partner Lance Cohen have created VegMagic Food. You can receive these Organic Vegetarian delicacies right to your doorstep by calling 954-439-0761. He will be glad to answer any questions you may have about health and lifestyle.


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Last Minute Thanksgiving Dessert! BAKED PUMPKIN CUSTARD

This recipe was provided by Janelle Castle; naturopath, massage therapist, facial therapist and holistic skin care advisor. Currently Janelle works at Amanpuri Resort in Thailand.

Unlike a traditional custard, this recipe avoids the health-deleting effects of dairy products and refined sugar. Full-fat coconut milk is used to derive the creamy consistency and silky texture of a custard, while gaining the health benefits of medium-chain fatty acids (MCFA’s) such as enhancing thermogenesis (fat burning). The healthy fats in coconut milk increase absorption of beta-carotene from the pumpkin, which benefits healthy skin and vision. Cardamom, clove, ginger, cinnamon and nutmeg are warming spices, perfectly complementing the pumpkin flavour while promoting healthy digestive function. Pure maple syrup is a mineral-rich healthy sweetener, containing appreciable amounts of manganese, zinc, iron and calcium which support reproductive health; bone, muscle and cartilage strength and a calm and coherent nervous system, making this a truly guilt-free comfort food. This recipe can be made in individual ramekins, or one larger dish”

Ingredients (makes 8-10 individual ramekins)unnamed

  • 1 ½ cups freshly baked pumpkin, cooled.
  • 1/2 cup fresh or canned coconut milk
  • 1/2 cup maple syrup
  • 3 eggs + 1 egg yolk
  • 1 teaspoon vanilla seeds or vanilla extract
  • 2 teaspoons freshly grated ginger
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/4 teaspoon ground clove
  • 1/4 teaspoon ground cardamom
  • 1 teaspoon lemon zest
  • pinch of Himalayan sea salt
  • ¼ cup coconut sugar and 1 ½ tsp cinnamon mixed together

Method

  1. Preheat oven to 350 .
  2. Blend all of the ingredients together in a blender until smooth.
  3. Pour the filling into individual ramekins, filling 3/4 of the way full.
  4. Mix the ¼ cup coconut sugar and cinnamon together and sprinkle on top of the custard mixture.
  5. Bake in Bain Marie for 25-30 minutes. The custards should move slightly in the centre when you remove them from the oven.
  6. Cool to room temperature, then refrigerate for 1 hour prior to serving.


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LIGHTER PUMPKIN PIE

This Thanksgiving, lighten up your holiday with a new, lighter pie.  This recipe uses fat-free milk, egg whites and a little less sugar to allow the classic pumpkin pie spices cinnamon, nutmeg and allspice to shine a little brighter. A graham cracker piecrust and a fat-free whipped topping are also great ways to cut down on the weight of this popular holiday fare.

INGREDIENTS:niceaspie-e1331733780589

9-in ready-made graham cracker pie crust (trans-fat free):

Note: make your own graham cracker crust and bring the weight down to 2.0!

Graham cracker crust:

  • 1 ½ cups graham cracker crumbs
  • ¼ cup sugar
  • 1 T. canola oil

Preheat oven to 350 degrees. Blend graham cracker crumbs, sugar and oil and mix well. Pat into 9-in pie pan. Bake for 10 minutes. Allow shell to cool before filling.

 

Filling:

  • 1 can (15 oz.) of pumpkin puree
  • 3/4 cup evaporated fat-free milk
  • 3 egg whites or 1/3 cup egg substitute
  • 2/3 cup dark brown sugar, packed
  • 1/2 Tablespoon pumpkin pie spice

 

DIRECTIONS:

Preheat oven to 375 degrees.

  1. Place all of the filling ingredients into a blender and puree until smooth.
  2. Pour into pie shell and bake 50 minutes (middle rack) or until pie is just set.
  3. Set on a wire rack and allow pie to cool completely before serving.
  4. Top with fat-free whipped topping.

Makes 8 servings. Per serving: 260 calories, 8g fat (1.5 g. saturated fat) 44g carbohydrates, 5g protein, 3g fiber, cholesterol 0 mg, sugars 34g and 230 mg sodium.

 

This recipe is compliments of Dr. Janet Brill.  Nationally recognized nutrition, health and fitness expert and published author Dr. Janet Brill is the director of nutrition for Fitness Together, the world’s largest organization of personal trainers. Dr. Janet specializes in cardiovascular disease prevention and has authored three books on the topic; the most recent is Prevent a Second Heart Attack (Three Rivers Press, Feb 2011.) Prevent a Second Heart Attack  follows the bestselling book, Cholesterol Down (Three Rivers Press, 2006). Her third book, a sequel to Cholesterol DOWN, titled Blood Pressure DOWN (Three Rivers Press) was released on May 7, 2013.


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Sweet Potato Souffle’

When it comes time for entertaining, it is always nice to try something that  your guests have never eaten before.  This egg-free souffle’ is a wonderful dish for a holiday meal. Did you know that the sweet potato has a lower glycemic level than a white potato? It seems like white potatoes always need to have butter, sour cream and salt and pepper to taste great. The baked sweet potato needs no accompaniments to enjoy. You may want to put a sprinkle of cinnamon over your sweet potato. Cinnamon also has a positive effect on your blood sugar levels. We have used baked sweet potatoes in this recipe in order to get more of a caramelized flavor. 

Ingredients:

  • 4 large sweet potatoes, peeled and diced
  • 6350259999_b81d148f212/3 cup rice milk, almond milk or soy milk, heated
  • 2 teaspoon cinnamon
  • 1 teaspoon nutmeg

Topping:

  • ½ cup Earth Balance spread, softened, but not melted
  • ½ cup organic raw sugar, Sucanat is one brand name
  • 2/3 cup organic rolled oats
  • 2/3 cup whole wheat flour
  • 1 teaspoon cinnamon
  • ½ cup chopped pecans, optional

In a large bowl combine the oats, sugar, flour and cinnamon. Cut in the Earth Balance with a fork or dough cutter until the mixture resembles     little crumbles. Fold in the pecans if desired.

Directions

  1. Bring a pot of water to a boil, add potatoes and cook 15-20 minutes until tender. Drain potatoes and transfer to a large mixing bowl.
  2. Preheat oven to 375 degrees. Prepare the topping.
  3. Mash the potatoes with the hot rice milk, cinnamon and nutmeg. Place in a 10x13inch casserole dish and smooth the top with a spatula.
  4. Cover the potatoes with a generous layer of the topping and bake on the bottom rack of the oven until the topping is light brown and crispy. If there is topping leftover, place in a plastic bag, refrigerate and save for future use as a topping for fruit cobblers or this recipe.

Serves 6-8  

This recipe was contributed by Chef John B. Nowakowski of Miami Beach Longevity Resort and Spa

Chef John has been the Executive Chef at the Regency Health Resort & Spa in Hallandale Beach, Florida since 1995. As a result The Regency Spa has become famous for it’s delicious healthy food along with successful weight loss and detox. He has written two famous cookbooks called Vegetarian Magic and is currently finishing up his third book with more exciting new recipes and he will also endeavor into wild caught fish specialties. Prior to that Chef John enjoyed an illustrious career as an Executive Chef with Marriott Hotels & Resorts division.

In addition, Chef John and his partner Lance Cohen have created VegMagic Food. You can receive these Organic Vegetarian delicacies right to your doorstep by calling 954-439-0761. He will be glad to answer any questions you may have about health and lifestyle.


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Zucchini, Cranberry and Walnut Cake from Lake Austin Spa Resort

Need to take a dessert to your holiday get-together? Rethink baking that same old recipe and try something fresh, delicious and healthier than the traditional. This recipe from Lake Austin Spa Resort was created by Chef Terry Conlan. Originally featured in FRESH: Healthy Cooking and Living from Lake Austin Spa Resort By Chef Terry Conlan

Ingredients:IMG_9458

  • 1 cup whole wheat flour
  • 2 cups unbleached white flour
  • 1 ¼ cups sugar
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 2 teaspoons ground cinnamon
  • 1 teaspoon salt
  • 2 eggs
  • ½ cup egg substitute
  • 2 (2 1/2­ounce) jars prunes baby food
  • 2 tablespoons canola oil
  • 2/3 cup buttermilk
  • 3 tablespoons thawed frozen orange juice concentrate
  • 2 teaspoons pure vanilla extract
  • 3 cups shredded zucchini, blotted dry
  • 1 ½ cups fresh cranberries
  • ½ cup chopped walnut pieces
  • 1 tablespoon grated orange zest
  • 1 tablespoon grated lemon zest

Directions:

  1. Mix the whole wheat flour, unbleached white flour, sugar, baking powder, baking soda, cinnamon and salt in a large bowl.
  2. Whisk the eggs, egg substitute, prunes, canola oil, buttermilk, orange juice concentrate and vanilla in a separate bowl.
  3. Add the dry ingredients and whisk until smooth. Fold in the zucchini, cranberries, walnuts, orange zest and lemon zest.
  4. Spray two 5 x 9 ­inch loaf pans with nonstick cooking spray.
  5. Divide the batter between the pans. Bake at 350 degrees for 1 hour and 20 minutes.
  6. Cool in the pans for 10 minutes. Remove to a wire rack to cool completely. Glaze with lemon icing. (Recipe below)

Lemon Icing

  • 1 1/2 cups confectioners’ sugar
  • 1 teaspoon grated lemon zest
  • 1/4 cup fresh lemon juice

Combine the confectioners’ sugar, lemon zest and juice in a bowl; whisk until smooth and sugar is completely dissolved. Spoon over the top of the cake.

Yield: 16 servings
Nutrients Per Serving:
Cal 134 Prot 3 g
Carbo 25 g
Fat 3 g
18% Cal from Fat
Sod 145 mg


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Chocolate Spa Bark from The Oaks at Ojai

This makes a particularly wonderful treat for the holidays—you can personalize the creation for each person on your gift list with the tastes they like best!  Purchase some candy papers and small boxes, wrap with a colorful bow and you have a beautiful, healthful gift that you made yourself!

This recipe is compliments of Christine Denney of The Oaks at Ojai.Spa Bark_OaksSpa (3)

Ingredients:

  • 4 oz. of your favorite dark chocolate—approximately one cup, chopped  (60%-72% cocoa level recommended for ultimate health benefits)
  • 2 oz. raw nuts and dried fruit (use what you like, combine and experiment—walnuts, cashews ,pecans, dried cranberries or raisins, Pistachios, pumpkin seeds, sliced almonds)

Directions:

  1. After chopping the chocolate, put it in a small glass bowl and carefully melt it in the microwave, 30 seconds at a time, whisking until completely melted.
  2. On a piece of parchment or wax paper, arrange the nuts and fruit in a rectangle or square, in one layer, but close together.
  3. Drizzle melted chocolate over fruit and nuts, and use a spatula to create an even covering, pushing the sides in to cover.   You can sprinkle the top with slivered almonds, pumpkin seeds, minced candied ginger, raw coconut—the possibilities are endless!
  4. Refrigerate one half hour.  Cut into 12 equal pieces (three x four) and enjoy—one piece at a time for a special 70 calorie treat!  Each piece will be ½ ounce featuring protein and antioxidants, deliciousness and flavonals.


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Quinoa Cornbread Stuffing with Pichuberries from Manuel Villacorta

Eating healthy no longer means a low-fat, low-cal frozen dinner with a protein-powder shake and side of supplements. Today’s health-conscious eaters are increasingly turning away from artificial and processed quick-fixes and back to nature’s bounty of power foods. When it comes to all-natural superfoods—hardworking functional foods that far surpass basic nutritional content—one of the richest sources on the planet is Peru.  My Quinoa Cornbread Stuffing with Pichuberries is exemplary of this concept.

This recipe is not only made from scratch, but it’s a great choice for the holidays as it’s healthy and wholesome, approachable and fun to make.  Not only is it gluten-free but it also spotlights two of my favorite Peruvian superfoods—quinoa and pichuberries.

Quinoa was a dietary staple of the Incas, and was revered as the “mother of all grains,” and yet quinoa is not actually a grain—it’s a seed.  And what a seed it is: one cup of cooked quinoa has eight grams of protein, is high in calcium and iron, and is a good source of vitamin C as well as of several B-vitamins. It is high on the lycine/thiamine system, so in combination with other grains it creates complete proteins. Quinoa contains flavanols, thus giving the seed antioxidant capacity and suggesting that it can serve as a good source of free radical scavenging agents, thus mitigating overall damage to the body.

The pichuberry is a small, smooth fruit known in Peru as the “Inca berry.”  The pichuberry provides 39 percent of your vitamin D requirement for bone health and maintenance, and is a great source of withanolides.  Withanolides have been strongly linked to the inhibition of cancer cell growth and are strong anti-inflammatory agents, thus helping the body lessen the onset of inflammatory diseases that contribute to rapid cellular aging.  The pichuberry’s nutrient profile (provitamin A, B-complex vitamins, thiamine, niacine, phosphoros) is also associated with liver fortification, lung strength, fertility, and food absorption.

Serves 10 Quinoa Cornbread Stuffing with Pichuberries

Ingredients:

-For the quinoa cornbread:

  • ½ cup dry quinoa
  • 1 cup water
  • ¼ cup olive oil
  • 1 ½ cups cornmeal (medium-ground)
  • ½ cup quinoa flour
  • 1 ½ tsp baking powder
  • 1 tsp salt
  • ¼ cup granulated sugar
  • 2 eggs
  • 1 ¼ cups milk of choice

 

-for the stuffing:

  • 1 recipe quinoa cornbread
  • 2 Tbsp olive oil
  • 1 large onion, chopped fine
  • 5 stalks celery, chopped fine
  • 3 cloves garlic, crushed
  • 1 ½ Tbsp chopped fresh sage
  • 1 ½ Tbsp chopped fresh thyme
  • 3 cups chicken stock
  • 2 eggs
  • 2 cups fresh pichuberries, whole
  • Salt and pepper to taste
  • Olive oil spray

Equipment:

-For the quinoa cornbread:

  • 8-inch square baking dish
  • Medium mixing bowl
  • Small mixing bowl
  • Whisk
  • Plastic spatula

 

-For the stuffing:

  • Sheet pan
  • Large sauté pan and spatula
  • Large mixing bowl
  • Whisk
  • Large baking/casserole dish

 

Directions:

-For the quinoa cornbread:

  1. Bring 1 cup of water to a boil in a 2-quart saucepot.  Add quinoa and lower to a simmer.  Cook, covered until all of the water is absorbed, about 15-20 minutes.  Fluff with fork and set aside to cool.
  2. Preheat oven to 375 degrees.  Place olive oil in 8-inch square baking dish and place inside heating oven.
  3. Combine cornmeal, quinoa flour, baking powder, salt and sugar in a large mixing bowl.  Whisk to combine.  Stir in cooled quinoa.
  4. Combine eggs and milk in a small bowl and whisk to combine.
  5. Add wet ingredients to dry ingredients and whisk to combine.  Carefully remove the baking dish from the oven and quickly pour the oil into the batter.  Immediately whisk oil into the batter.
  6. Transfer batter back to hot baking dish and return to the oven for baking.
  7. Bake for 20-25 minutes until set and golden brown.
  8. Let cool slightly before serving.

 

-For the stuffing:

  1. Preheat oven to 350 degrees.
  2. Cut the cornbread into 1-inch cubes and place on a sheet pan.  Bake for 5-10 minutes, tossing as needed to dry out the bread cubes.  When dry and slightly golden, pull from the oven and set aside to cool.  Leave oven on.
  3. Heat olive oil in a large sauté pan over med-high heat.  When hot, add onion and celery and sauté until soft.  If the vegetables start to stick to the pan, add a little chicken stock.
  4. Add garlic, sage and thyme to the pan and heat until fragrant.  Set aside.
  5. Place eggs and remaining chicken stock in a large mixing bowl and whisk to combine.  Add sautéed onion mixture, toasted cornbread and fresh pichuberries to the bowl.  Add salt and pepper to taste.  Mix to combine.
  6. Let mixture sit for about 5-10 minutes to absorb some of the liquids.  Transfer to a baking dish sprayed with a thin coat of olive oil.
  7. Bake for 40-45 minutes until golden brown on top and crisp around the edges.  Serve warm.

 

This recipe is compliments of Manuel Villacorta. A nationally recognized, award-winning registered dietitian with more than 16 years of experience as a nutritionist, Manuel Villacorta, M.S., R.D., is a respected and trusted voice in the health and wellness industry. He is the founder of Eating Free, an international weight management and wellness program, and one of the leading weight loss and nutrition experts in the county. He is the author of Eating Free: The Carb-Friendly Way to Lose Inches, Embrace Your Hunger, and Keep the Weight off for Good (HCI, May 2012) and Peruvian Power Foods: 18 Superfoods, 101 Recipes, and Anti-aging Secrets from the Amazon to the Andes (HCI, October 2013).