Recipe Redo Blog

Traditional Recipes Redone…Healthier


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Healthy Hoppin’ John

Now that is one heck of a name, if that doesn’t catch your attention then I don’t know what would! This is a super simple, but delicious on the go. Best part is meal prep my friends. Special thanks to Lindsay Ford at Skyterra Weight Loss Spa!

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Ingredients
  • 1 tablespoon extra-virgin olive oil
  • 1 medium onion, chopped
  • 1 small red bell pepper, chopped
  • 2 stalks of celery, chopped
  • 2 gloves garlic, minced
  • 1 14-ounce can vegetable broth
  • 1 cup quick-cooking barley
  • 1 tablespoon chopped fresh thyme or 1 teaspoon dried
  • 2 teaspoons crushed red pepper
  • 1/4 teaspoon salt
  • 2 15-ounce cans black eyed peas, rinsed
Directions
  1. Heat oil in a large nonstick skillet over medium heat.
  2. Add onion, bell pepper and celery. Cook until the vegetables soften, 3 to 4 minutes.
  3. Add garlic and cook 1 minute.
  4. Add broth, barley, thyme, lemon juice, crushed red pepper and salt; bring to a boil.
  5. Reduce heat, cover and simmer until the barley is done, 15 to 20 minutes.
  6. Remove from the heat and stir in black-eyed peas. Cover and let stand for 5 minutes. Serve hot.
  7. If desired serve with sautéed collard greens.


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Chicken Asparagus Sandwich

Okay grill masters, this one is super simple and so so so delicious! Thank you Canyon Ranch for this one. Yummy!

asparagus
Ingredients
  • 4 skinless, boneless chicken breasts
  • ⅓ cup low fat sour cream
  • ½ tablespoon fresh lemon juice
  • ½ tablespoon Dijon mustard
  • 1 tomato, sliced
  • 12 asparagus spears, blanched
  • 4 slices rye bread
Directions
  1. Preheat grill.
  2. Grill chicken for 5 minutes on each side or until cooked through.
  3. In a small bowl combine sour cream, lemon juice and Dijon mustard and mix well.
  4. Toast rye bread.
  5. Place one cooked chicken breast on top of toasted rye bread. Top with 3 spears asparagus, 1 slice of tomato and 1½ tablespoons mustard sauce.


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Sweet Potato Pancakes with Blueberries and Vanilla Sauce

Okay…Yum?! How can that not even catch your attention, not only that but it is healthy! Say what?! That’s right it is a healthier spin on regular pancakes and syrup, but even better with flavor! Special thanks to Pritikin Longevity Center

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Ingredients
  • 2 medium sweet potatoes
  • 3 cups skim milk
  • 1 cup egg beaters
  • 1 teaspoon vanilla extract
  • 2 cups whole wheat flour
  • 2 teaspoons baking powder
  • 2 teaspoons baking soda
  • 1 teaspoon cinnamon ground
  • 3 tablespoons Splenda
  • Light spray Pam
  • 1 pint blueberries fresh
Directions
  1. Preheat oven to 400 °F.
  2. Wash potatoes and pat dry. Poke several times with a fork. Wrap each potato in foil. Place on middle oven rack. Place a baking sheet on rack below potatoes to catch any drippings of natural sugars.
  3. Bake until very soft to the touch, about 50 to 60 minutes. (Potatoes can be cooked days in advance.) Allow potatoes to cool. Then remove skin.
  4. In a large mixing bowl, blend potatoes with skim milk, egg beaters, and vanilla extract.
  5. In a separate large mixing bowl, combine all dry ingredients (whole wheat flour through Splenda), and mix well.
  6. Make a well in the center of the dry mixture bowl. Pour the potato mixture into the center. Using a wire whip, whisk until smooth, using a circular motion.
  7. Preheat nonstick omelet pan or griddle on medium flame. Lightly spray with Pam.
  8. Use an ice cream scoop to portion each pancake onto preheated pan or griddle. Sprinkle blueberries on top of each cake.
  9. Cook for 2 minutes. Flip. Cook another 2 minutes.
 
Notes
Pritikin serves these lovely pancakes with Warm Vanilla Sauce for those who have a few extra calories to spend.


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Chocolate Avocado Smoothie

Looking for something sweet AND healthy, but don’t have to deal with all the sugar or even have the time to make something? This smoothie is going to be the perfect breakfast alternative! Thank you to Betsy Carter – Concrete & Iron Fitness

 

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Ingredients
  • 1-1/2 cups dairy free milk (almond, coconut or hemp)
  • 1 avocado (peeled and pitted)
  • 1 cup spinach
  • 1 tablespoon raw cocoa
  • 1 scoop vanilla protein powder
Directions
  1. Blend all ingredients in a Vitamix or powerful blender.
  2. If needed, add water to adjust thickness.
 
Notes
Betsy’s Tip: If this smoothie makes you feel cold, add 1/4 teaspoon of warming spice such as cinnamon, nutmeg, or clove. Or, have a hot cup of dandelion or chamomile tea with raw honey to warm your digestion.


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Ananda Spa Seeded Granola Bars

This recipe is designed a little differently, originally from India (so the quantities are set up a little differently.) It is 100% worth it once you get those math equations working.

“These guest favorite Granola Bars are courtesy of Ananda Spa in the Himalayas. The executive Chef, Narenda Sharma, carefully creates recipes for guests which feature wholesome ingredients, like oats, coconut flour and seeds.  In this recipe, he uses a popular powdered sugar substitute called Natura which is a sucralose product.  In the USA, you can use Splenda, or coconut sugar crystals to taste.”

 

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Ingredients
  • 500 Grams unsalted butter
  • 1250 Grams sugar free powdered sugar
  • 1000 Grams white oats
  • 400 Grams coconut flour
  • 300 Grams sesame seeds
  • 50 Grams sunflower seeds
Directions
  1. Melt the butter with powdered sugar substitute in a sauce pan
  2. Mix all other ingredients together and fold it with melted butter and sugar substitute
  3. Spray a baking tray with pan spray
  4. Spread the mixture into the baking tray and bake at 160 degrees for 15 mins
 
Notes
Try coconut sugar crystals or other natural sweetener to taste.


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ABC Salad

This yummy colorful salad is as easy as your ABC’s (ha ha.) It is light and refreshing, hope you enjoy it as much as I did. Thank you to Dr. Benjamin Maring, Kaiser Permanente Food for Health!

Avocado, beets, and citrus are the key players in this salad. And, it’s almost as simple as ABC (you still have to roast the beets while you prepare the remaining ingredients). ABC Salad provides healthy fats, vitamin C, antioxidants, some fiber and stunning colors!”

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Ingredients
  • 3 medium, or 6 small, beets (a mix of colors is nice)
  • 1 orange
  • 1 avocado
  • 1 tablespoon red wine vinegar
  • 1 tablespoon extra-virgin olive oil, plus a little extra for the beets
  • Handful to toasted, chopped nuts (almonds, walnuts, or hazelnuts)
  • A few mint leaves, minced
  • Kosher salt
  • Freshly ground black pepper
Directions
  1. Preheat the oven to 400 degrees. Trim beets of their stems and stringy roots. Halve the larger beets. Wrap the beets tightly in an aluminum foil packet with a drizzle of olive oil and small pinches of salt and pepper. Place them on a baking sheet in the oven and roast for 30 minutes.
  2. While the beets are in the oven, cut the peel and pith away from the orange and separate out the segments in a medium bowl. Squeeze any remaining juice into the bowl. Add the vinegar, remaining olive oil, nuts, and herbs.
  3. Let the beets cool down for a few minutes after removing them from the oven. Peel them with a paper towel, cut them into wedges, and add to the bowl.
  4. Halve the avocado and remove the pit. Scoop out small chunks of avocado with a spoon and add them to the bowl. Season everything to taste with salt and pepper.


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Chocolate Brownie Oatmeal Recipe

Okay, so with this post my inner child is screaming with glee! Don’t you remember when your parents would tell you “no sweets for breakfast!” Well lets just say I am your fairy godmother granting you this wonderful wish. I just have 3 words for you. Chocolate. Brownie. Oatmeal. You’re welcome and try not to drool too much. Thanks to  Pritikin Longevity Center.

 

chocolate-brownie-oatmeal-spaindex

 

Ingredients
  • 1/2 cup rolled oats cooked with 1.5 cups of water
  • 1 tsp cocoa powder (raw, unsweetened)
  • 1/4 teaspoon cinnamon
  • 1/2 cup milk (non-fat)
  • 1 tablespoon walnuts (optional)
  • 1 cup blueberries (optional)
  • 2 tablespoons Splenda
Directions
  1. Cook the oats with 1.5 cups of water until the oats are fluffy and all the water has disappeared (I do this by cooking it for 2 minutes in the microwave, stirring, and cooking it for 2 more minutes.)
  2. Add the cocoa powder and cinnamon to the cooked oats while they are still hot.
  3. Stir until everything is fully combined, and your oats have a deep chocolatey color.
  4. Add the walnuts, and the milk (you can add as much milk as you like – I use about 1/2 a cup to give the oats a nice creamy consistency)
  5. Add the splenda and stir to combine until the oats have the consistency you like. If you’re using blueberries, add them in now.
  6. Enjoy the chocolatey brownie goodness of the oatmeal.
Notes
The raw cocoa powder is actually one of the healthiest parts of this dish. While normally, adding chocolate would make the dish unhealthy, adding raw unsweetened cocoa powder is completely different. It comes straight from the cacao bean, so it contains tons of antioxidants, polyphenols, a bit of fiber and some protein too! So you really can’t go wrong with this superfood ingredient. And it tastes just like chocolate when sweetened slightly, so it’s absolutely perfect!