Recipe Redo Blog

Traditional Recipes Redone…Healthier


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Super Easy “Crack” Fudge

Some might think I need to rename this recipe…but I kind of like skating on the edge.  Seriously,  this is a super duper easy recipe you can whip up in 5 minutes.  If you only want really healthy recipes, you should probably stop reading now …. BUT I have made a few nutritional swaps to make it an easier decision to try them.  As I was poking around my  kitchen seeking to tame an unruly sweet tooth, I decided to whip up a quick fudge.  What I have done is swap a few ingredients to make this gluten free, vegan and free of dairy and peanuts. So if you’re feeling daring and not counting calories today, give this quick recipe a try.

fudge

Ingredients for a SMALL batch:  (Figured a small batch means I could eat it all – try doubling if making for more than yourself)

  • 1/4 C Vegan butter (I use the soy free version pictured)
  • 1/4 C Sunflower seed butter (I like salted and crunchy)

Place these two ingredients in a pan and heat on low until all melted.

  • 1/2 t vanilla
  • 1 C Powdered Sugar

Remove pan from heat. Add in vanilla and powdered sugar and blend until smooth and creamy.  Pour and pat down into a flat glass container.  If you wet your fingers you can pat down quite easily. Chill. Demolish.

Seriously, how easy was that?

Enjoy!  Debra

 


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Eggplant “Parmesan” Bites

A delicious summer recipe that is gluten free and free of the eight most common allergens. This recipe contains no wheat/gluten, dairy, peanuts, tree nuts, egg, soy, fish or shellfish. Also made without casein, potato, sesame and sulfites.

Makes 12 Two-Bite Balls

INGREDIENTS:unnamed (1)

  • 8 1” slices of eggplant
  • ¾ c. finely ground Enjoy Life Perky’s Crunchy Flax Cereal
  • ¼ c. nutritional yeast
  • 1/3 c. finely ground pumpkin seeds
  • ¼ c. sliced fresh basil
  • 1 t. dried oregano
  • salt and pepper
  • ¼ c. rice flour, or gluten free flour of choice
  • tomato sauce, for serving

DIRECTIONS:

  1. Finely chop the eggplant (as fine as possible, if the dice is too big the balls won’t stick together!) and put it in a medium bowl. Add the ground Enjoy life Perky’s Crunchy Flax Cereal, nutritional yeas, ground pumpkin seeds, sliced fresh basil, dried oregano and a sprinkle of salt and pepper.
  2. Lay a sheet of parchment next to the bowl. Form the mixture into 12 balls, rolling in your hands to make sure they are compact. Place on the parchment.
  3. Pour the rice flour in a small bowl and roll each eggplant ball in the rice, coating all around.
  4. Heat a small nonstick frying pan with about 1” olive oil until shimmering. Drop one ball in to test the temperature and increase or decrease heat as needed. You want the oil to gently brown the outside. Cook the remaining eggplant balls this way, turning to brown all sides, for about 5-6 minutes total.
  5. Remove to a paper towel to drain any extra oil and serve with your favorite tomato sauce. Mangia!


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Quinoa Minestrone Soup

‘Tis the peak of winter season and the need of a warm bowl of “beautiful soup” is high!

How can you make a protein rich, super nutritious, vegetarian soup?

Easy! Add tons of veggies and some quinoa. Quinoa is a whole grain with a high protein content (and a complete protein at that!). In fact, 1 cup of cooked quinoa contains approximately 8 grams of protein, which is more protein than 1 oz of meat or 1 whole egg, and furthermore, quinoa is cholesterol-free unlike animal proteins. To boost your soup’s taste and protein content, be sure to substitute the pasta and rice in grain-based soups with quinoa for a healthier nutrient dense soup, as featured in this week’s recipe, Quinoa Minestrone Soup.

Here is a zero cholesterol recipe of Quinoa Minestrone Soup that helps lower cholesterol and is a heart healthy food.

A gluten-free, diary-free vegetarian soup 

Yield: 12 cups (1 cup= 1 serving)Quinoa Minestrone Soup

Ingredients: 

  • 1 Tablespoons of olive oil
  • 4 cloves of garlic, minced
  • 1 medium yellow onion, chopped
  • 1 medium yellow squash, chopped
  • 1 medium zucchini, chopped
  • 2 stalks of celery, chopped
  • 20 baby carrots, chopped
  • 2 cups of yellow corn kernels (fresh, frozen, or canned)
  • 2 cups of tomatoes, diced
  • 2 Tablespoons of dried oregano
  • 2 Tablespoons of dried basil
  • ½ Tablespoon of black pepper
  • 1-15 oz can of kidney beans
  • 1-15 oz can of navy beans
  • 1-28 oz can of chopped tomatoes with no added salt
  • 2 cup of fresh spinach
  • 4 cups of low sodium vegetable broth
  • 1 cup of quinoa, uncooked.
  • 2 cups of water
  • Optional: shredded parmesan and asiago cheese

Directions: 

In a large pot, add the olive oil, garlic, and onion and cook on medium heat until the onions are translucent. Add the yellow squash, zucchini, celery, carrots, tomatoes, oregano, basil, and black pepper and cook for 10 minutes. Add the kidney beans, navy beans, chopped tomatoes, spinach, and broth and continue to cook soup on medium heat. In a small pot, add the quinoa and water. Cook the quinoa until a boil then reduce heat to a simmer until the quinoa absorbs all the water. Add the quinoa to the soup. Cook soup for another 10 minutes or until ready to serve. Optional: Sprinkle individual servings with parmesan and Asiago cheese.

Nutrition Information Per Serving: 

Calorie: 155 kcal, Fat 2 g, Cholesterol: 0 mg, Carbohydrate: 28 g, Dietary Fiber: 5g, Protein: 8 g, Sodium: 385 mg

This Recipe was created by Dr. Janet Brill, Nutritionist, Award-Winning Author and Go Red Spokesperson.


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Butternut Squash Bisque with Toasted Pumpkin Seeds

Most Butternut Squash soup recipes call for heavy cream or milk. This recipe is just as velvety and creamy without the dairy. I’ve also added the addition of fresh ginger and turmeric for their flavor as well as their anti-inflammatory properties. This recipe will make 2 quarts. You can half this recipe if you don’t want as much (but you do. trust me).

Ingredients:Butternut squash bisque

  • 2 tablespoons olive oil
  • 6 garlic cloves, minced
  • 1 tablespoon ginger, peeled and grated
  • 1 heaping teaspoon turmeric root, peeled and grated
  • 1 yellow onion, diced
  • 1 cup carrot, chopped
  • 2 butternut squash, peeled, seeded and diced into pieces (about 10 cups)
  • 1 apple, peeled, cored and chopped
  • 4 cups veggie broth (use whichever is your fave)
  • Salt and pepper to taste 

Directions:

  1. Heat olive oil and sauté the garlic, ginger, turmeric, onion and carrot for 5 minutes.
  2. Add the squash, apple and broth and bring to a boil.
  3. Simmer for 25 minutes until all of the veggies are soft. Turn off heat and allow to cool for 15-20 minutes.
  4. Transfer soup into a blender in batches and blend until creamy and smooth. You will have t blend it in a few batches depending on the size of your blender.
  5. Pour blended soup back into pot (you will have to put it in another pot since you won’t be able to blend it all in one go) and add salt and pepper to taste.
  6. Top with toasted pumpkin seeds when serving.
    • To toast the pumpkin seeds, place them evenly in one layer in a heated cast iron skillet. Cook on low, turning occasionally for a few minutes, until the seeds are toasted but not burnt. Drizzle a little soy sauce over them at the end for a nice salty flavor.

This recipe is compliments of Molly Patrick of the Happy Cow.

Butternut Squash Bisque w/ Toasted Pumpkin Seeds

 


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Debra K’s Best Breakfast Sandwich

I am a firm believer that we should start our day with a healthy breakfast.  Not being a huge fan of breakfast sweets such as doughnuts, pancakes and muffins, I created these delicious HEALTHY “Mock Mc’Muffins”.  You will get a whopping dose of healthy fat and protein and feel ready to take on the World.

Makes 2 servings

You will need:brkfst sand ingredient

  • 2 slices gluten free bread or 1 English muffin (halved)
  • Non-soy Vegenaise®
  • 1/2 ripe avocado
  • Dash of salt
  • 2 High quality smoked turkey slices

The best part…It is so easy to put together

Toast your bread, slather on a bit of the Vegenaise  and place the slice of turkey over the Vegenaise. Divide and mash the avocado on top and sprinkle with a bit of salt.  Healthy and satisfying.