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Traditional Recipes Redone…Healthier

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Spicy Kale with White Beans and Garlic

Courtesy to this recent website I have discovered this fabulous recipe and it is called Spa Index. That’t it, spa index. Can you believe how simple that name is? What’s even better is the recipes on there, this one in particular. ENJOY!


This quick and flexible vegetarian Spicy Kale with White Beans and Garlic serves just you or entire family! Garlic and Parmesan cheese provide savory flavors and balance the bitterness of Kale. Beans provide a source of protein. Vinegar, kale, and red pepper flakes all help in to digest the heaviness of beans. Although processed food is contraindicated in Ayurveda, we find canned beans easier to digest.

  • 1 tsp Balsamic Vinegar
  • 1/2 clove Garlic (raw)
  • 1 lbs Kale
  • 2 tbsp Olive Oil
  • 2 tbsp Parmesan Cheese
  • 1/2 tsp Red Pepper Flakes (Chili)
  • 1/2 tsp Salt (Mineral Salt)
  • 1 cup White Navy Beans, from canned, drained
  1. Steam Kale until soft in a small amount of water, watching carefully to avoid burning the kale.
  2. In a separate pan, sautee garlic in olive oil.
  3. Once the garlic is roasted add white beans and kale.
  4. Continue heating until beans are thoroughly hot. Remove from heat.
  5. Add red pepper flakes to taste, garnish with Parmesan cheese and a drizzle of vinegar and salt if desired.
  6. Continue to heat through until nice and hot.
  7. Serve in a bowl with an additional sprinkle of Parmesan cheese and toasty croutons on top for crunch.

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Sea Salt and Vinegar Kale Chips

Snacking can easily get out of hand, especially when those in-between meal cravings become unbearable. Instead of reaching for a bag of unhealthy potato chips, try making these fun and easy Sea Salt and Vinegar Kale chips to satisfy those salty cravings. What I love about this recipe is it’s simplicity– it is truly as easy as washing and cutting the kale, placing it on the tray and brushing your choice of vinegar and salting to taste. After a short bake in the oven, you’ll have a light-as-air snack that will soon become an afternoon snack staple. Because kale is a well known superfood, you’ll also get the benefits of eating more green without realizing it.


Image from Gimme Some Oven

 Sea Salt and Vinegar Kale Chips

Ingredients: (4 Servings)

  • 1 bunch kale
  • 2 Tbsp. vinegar
  • 1 Tbsp. olive oil
  • 1/2 tsp. coarse sea salt, more/less to taste
Original recipe published on Gimme Some Oven.
Ali, of the blog Gimme Some Oven strives to make recipes that are quick, enjoyable by all and fun to prepare. All of the blog’s recipes are simple and delicious–the perfect solution for busy families that want to make healthy meals a priority. For more from Ali and Gimme Some Oven, connect with her on Facebook, Twitter, and Pinterest.


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Healthy Veggie Fried Rice

This is a healthy twist on the Chinese delivery you might be considering your next weeknight dinner. With perfectly crisp sautéed veggies, pillowy eggs, and salty brown rice, this is ‘healthified’ comfort food you can easily whip up for dinner.



  • ½ cup diced white onion
  • 1 cup diced carrot
  • 1 cup diced broccoli stems
  • 1 tablespoon oil
  • 4 cloves garlic
  • ½ inch piece of ginger
  • 1 cup frozen peas
  • 1 cup chopped snap peas
  • 1 cup packed chopped kale
  • 3 cups cooked brown rice
  • 2 tablespoons soy sauce
  • ½ tablespoon rice vinegar
  • Optional ½ tablespoon sesame oil
  • 2 eggs + ¼ cup egg whites
  • Garnish with green onion


  1. Dice your onion, carrot, and broccoli stems. Heat a large pan with oil and sautee them for 5 minutes on medium heat until softened and the onions are almost translucent.
  2. Mince the garlic and ginger into the pan and cook for another minute while you chop the kale and snap peas.
  3. Add the frozen peas, snap peas, and kale to the pan with the cooked brown rice. Stir for a a couple minutes until the kale wilts and turn the heat down to low.
  4. Add soy sauce, rice vinegar, and sesame oil to the pan. Let it cook on low for a few minutes together, stirring every 30 seconds or so to avoid anything sticking to the pan.
  5. In a separate pan, quickly scramble the eggs and egg whites until almost set. Add them to the fried rice.
  6. Once the egg is combined into the fried rice, taste and add another dash of soy sauce if it is not salty enough for your taste. Serve the fried rice hot with a garnish of chopped green onion.
Photo courtesy of Marisa Westbrook. Original recipe published on Uproot from Oregon.
Marisa Westbrook is a public health professional and food blogger sharing healthy recipes for active lifestyles. By using whole ingredients, getting workouts in, and walking to fro-yo, she is finding a healthy living balance. Visit her blog Uproot from Oregon for healthy recipes, travel and restaurant recaps, and active lifestyle tips, or connect with her via TwitterFacebook & Instagram.

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Chilled Bean and Artichoke Salad

Since I’ve been on and off the “lose weight” wagon most of my life, I’ve learned a few things that help get me going when I jump back on.  One thing that really gets me off on a good start is to always have healthy and filling snacks prepared and waiting in the fridge.  That way when a craving hits, I can immediately access something that tastes good and keeps me on track.  I keep a variety of bean, green and slaw salads ready to go.  They also make great side dishes for family meals.
This is a hearty and filling recipe that should make everyone happy.  It will last for days in the fridge and the longer it sits, the better it tastes.

Salad Ingredients:photo (13)

  • 1 can cannellini beans, drained and rinsed
  • 1 can garbanzo beans, drained and rinsed
  • 1 jar marinated artichoke hearts, drained and halved
  • 1/2 container plum tomatoes, cut in half
  • 4 scallions, chopped
  • 1/2 C chopped cilantro
  • 1/4 C chopped basil

Vinaigrette Ingredients:

  • 1/3 C cider vinegar
  • 3 Tb olive oil
  • 2 tsp agave syrup
  • 1/2 tsp dry mustard
  • 2 cloves garlic
  • Salt and pepper to taste


Combine all bean salad ingredients into a large bowl.  Place all vinaigrette dressing items into a deep container and using a hand blender, blend until smooth.  Pour the dressing on top of the bean mix and coat well.  Store in the refrigerator.  The longer it marinates the better it tastes.
Makes 6 servings
Approximately 180 calories per serving

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Wilted Kale Avocado Salad

photo (27)This mostly raw salad is healthy, flavorful and great for those with food sensitivities.


  • 1 bunch fresh kale
  • 6-8 mini sweet peppers- tops and seeds removed, sliced into rings
  • 1 small red onion- Cut in half and thinly slice the onion 


  • 2Tb toasted sesame oil
  • 2 cloves garlic
  • 2Tb tamari low sodium (or soy sauce)
  • 2Tb rice vinegar
  • 1/2 chopped avocado
  • 1tsp Sriracha sauce
  1. Strip kale leaves from stems and chop or tear into bite-sized pieces.  Add kale and prepped vegetables to a large bowl.
  2. Place all dressing items into a deep container and using a hand blender, blend until smooth.  Pour the dressing on top of the vegetables.  Begin to knead the dressing into the kale until the kale has softened and all vegetables are coated.
  3. Let sit at room temperature for 30 minutes and serve.
  4. Top with pumpkin seeds or almonds if desired.  You can store for a couple of days in the refrigerator.
Makes 4 servings
Approximately 150 calories per serving

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Power Breakfast Bowl by Chef Kate Horning

kaleandeggsWhen we wake up first thing in the morning, our blood sugars are low from fasting all night long. Basically we’re starving. Breakfast provides the glucose and nutrients necessary to break the fast and get you started, helping to curb hunger and prevent binge eating later in the day. It also boosts the metabolism, which is essential for weight loss. Missing this important meal leads to nutrient deficiencies, so when we do finally get hungry, we have a tendency to gravitate towards high-sugar, high-fat foods for a quick energy boost resulting in further nutrient deficiency, cravings, and weight gain. By eating a substantial, satisfying, filling breakfast you actually end up consuming fewer calories throughout the day. Crazy huh?

I’ve actually found I feel best when I eat my largest meal first thing in the morning, followed by a filling lunch (with plenty of veggies), and then a smaller dinner. This gives me plenty of energy throughout the day, when I need it most, and then allows my body to wind down in the evening and fully digest my food before I go to bed. I’ve also found it to be essential to start my day off with something green.

One of my favorite ways to start the day is with my Power Breakfast Bowl. It has a great balance of nutrients to give me energy while keeping me full for hours. If you don’t have a ton of time in the morning you can cut the kale, onion, and garlic up the night before, store in a container, and then just add what you need to the skillet in the morning. The rice only takes about 20 minutes in the rice cooker. Start it first thing when you wake up so it can be cooking while you’re getting ready. If you don’t have that much time to spare, try quinoa (it only takes 10 – 15 minutes) or prepare your rice the night before and reheat with your kale in the skillet.


1 cup Japanese rice
1.5 cups water
1 bunch greens (kale, collards, swiss chard, etc) cut into ribbons
1/2 large red onion, thinly sliced
2 tbsp olive oil
1/2 tsp celtic salt (season to taste)
1/4 tsp red pepper flakes
2 garlic cloves, sliced
4 eggs
hot sauce

Directions: Rinse rice and place in a rice cooker with water, flip the switch to cook and set aside. In the meantime add 1 tbsp oil in a pan over medium/ medium hi heat, cut kale into ribbons, slice onion, and garlic. Add kale and onions to the pan with a pinch of salt and red pepper flakes tossing to coat. Cook 2 minutes, add in garlic and another 1/2 tbsp olive oil, and cook another 2-5 minutes until kale is desired tenderness. Remove from the pan and set aside. Add another 1/2 tbsp oil and crack each of the eggs. Cook about 2 minutes with the yolk sunny side up and flip to the other side cooking another minute before removing the eggs from the pan. To serve layer rice followed by kale mixture and finishing with an egg. Drizzle with optional hot sauce and serve immediately. Serves 4.

IMG_9171Recipe contributed by Chef Kate Horning: Health Coach, Lifestyle Expert, and Chef, Kate Horning is on a mission to help women across the globe create their healthy lifestyle.


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Harvest Moon Salad from Vinaigrette

This recipe is compliments of Erin Wade, farmer, chef, and owner of Vinaigrette, a salad bistro in Santa Fe.

Eating a variety of natural, unprocessed vegetables can do wonders for your health, but choosing super-nutritious kale on a regular basis may provide significant health benefits, including cancer protection and lowered cholesterol.

Harvest Moon Salad

  • One bunch of curly green or Tuscan Kale (or a combination of the two)
  • 6-8 oz leftover roast chicken or turkey, shredded or diced
  • 3 ounces ricotta salata, cut into thin shards
  • ½ small red onion, shaved very thinly
  • 1 apple  (your favorite local variety)
  • ½ cup Lemon Drop Vinaigrette
  • ½ cup savory sage croutons

Strip kale of coarse central ribs and chop very finely. In a large mixing bowl toss kale with most of the onions and half the dressing. Core and cut the apple into thin slices and add to salad, reserving a few slices for garnish. Add chicken and croutons to the salad and toss to combine. Top with remaining dressing and garnish with apples.

Lemon Drop Vinaigrette

  • ½ cup drippings reserved from a roast chicken or turkey
  • 2 TB unskimmed fat from a roast chicken or turkey
  • ½ cup lemon juice
  • zest from 1 lemon
  • 3 TB Dijon mustard (grainy or creamy or a mixture of both)
  • 1/3 cup, plus or minus, extra virgin olive oil
  • Salt and Pepper, to taste

Warm reserved drippings and fat in a small sauce pan; when all the fats and solids liquefy, transfer to a large mixing bowl.  Add lemon juice, zest, and mustard.  Whisk vigorously and drizzle in olive oil, whisking constantly to emulsify. Add salt and pepper, to taste.

Savory Sage Croutons

  • 4 pieces stale bread, cut into 1/2” cubes
  • 3 TB Extra Virgin Olive Oil
  • 1 TB dried sage
  • Salt and pepper

Preheat oven to 350 degrees.  Toss bread cubes with oil to coat and toast in oven for about ten minutes, until lightly brown, crunchy and fragrant.  Let cool just slightly and transfer to a mixing bowl.  Season generously with ample dried sage, salt, and pepper.