“I exercise because I like to eat”! Are you someone who says that to people? Many individuals enjoy satisfying their taste buds, but there are ways to do that while still maintaining healthy eating patterns. Cooking using fresh ingredients that provide the body vital nutrients it needs to function properly is vital to maintaining a healthy physique and sound mind.
I’m fortunate to have many friends who enjoy cooking. They frequently cook for the families and have their favorite recipes. I’ve included five favorites from those I collected. Give them a try!
Spinach Dip: Submitted by Pam White
Ingredients
1 (16 oz.) container low-fat cottage cheese
10 oz. container frozen spinach, thawed
8 oz. can water chestnuts, chopped fine
2 tbsp. onion powder
1 tsp. dried parsley
2 tsp. garlic powder
1/2 tsp. salt
Step 1 – Using a blender, blend the cottage cheese until it is smooth and creamy.
Step 2 – Put the cottage cheese in a large mixing bowl, and add all other ingredients. Stir well.
Turkey Chili Recipe, Slow Cooker Style. Submitted by Shannon Jay Dougherty
Shannon’s website: www.shannonjaydougherty.com
Ingredients:
2 lbs Lean Ground Turkey
2 Jars (16 ounces each) Your Favorite Chunky Salsa
2 Cans (14.5 ounces each) Diced tomatoes, undrained
2 cans (15 ounces each) Red kidney beans, drained & rinsed
1 bag (16 ounces) Frozen corn kernels, thawed
2 tablespoons Chili Powder
2 teaspoons Cumin
2 teaspoons Garlic Salt
2 teaspoons Dried Oregano
Greek Yogurt
Step 1 – Spray slow cooker. Brown ground turkey breaking up large pieces, drain fat and place in slow cooker.
Step 2 – Add all ingredients and stir. Cover on Low for 8 hours. Garnish with your favorite toppings. My choice is a dollop of Greek Yogurt on top!
Leek, White Sweet Potato & Mushroom Soup. Submitted by Jennifer Zlaket
Jennifer’s website: http://www.holisticzwellness.com
Ingredients:
1 medium onion
1 bunch of leeks
1 large, white sweet potato
2 carrots
2 stems of celery
1 large bunch of mushrooms of your choice
thyme
fresh parsley
celtic sea salt
black pepper
Step 1 – Dice the onion, leeks, sweet potato, carrots, and celery.
Stock: Sauté the chopped onion, carrot, and celery with a sprig of thyme and the stems of the mushrooms in 1 tbsp of coconut oil, until tender.
Step 2 – Add 6 cups of water, a pinch of sea salt and a pinch of black pepper and bring to a boil. Once boiling, lower the heat and simmer for half an hour.
Step 3 – Sauté the diced leeks and sweet potato with another tbsp of coconut oil for 15 minutes. Add diced mushroom caps and sauté another 10 min.
Step 4 – Strain the stock and add only the liquid to the leeks, sweet potato and mushrooms. I run this through the blender to make a soft, silky consistency. You will have about 4 ½ cups.
Step 5 – Put it back in the pot, add about 1 tbsp of minced/crushed thyme leaves, another pinch of sea salt, another blast of pepper, bring to a boil, and then lower the heat and simmer for another 10 minutes. Garnish with chopped, fresh parsley.
Protein Quinoa Pancakes: Submitted by Thomas Miller
Ingredients
1-1/2 cup cooked quinoa
2 whole eggs
2 egg whites
Topping Suggestions: Fruit, Honey, Agave syrup, Avocados
Step 1 – In a large mixing bowl, combine the cooked quinoa, eggs and egg whites. Whisk until smooth and creamy.
Step 2 – Mist a non-stick pan with oil and cook as you would any pancake. Do NOT cook these on high heat. The outsides will burn and the insides will still be raw. Use medium heat and cook for a little longer until golden brown.
Step 3 – Top with any clean topping.
Curried Cauliflower: Submitted by Jennifer Zlaket
Jennifer’s website: http://www.holisticzwellness.com
Ingredients:
1 large head of cauliflower
1 large brown or yellow onion (you can also use leek instead, or in addition to the onion)
Curry powder
Turmeric
Cumin
Black pepper
Step 1 – Finely dice the onion and sauté in coconut oil with few teaspoons each of the curry powder, turmeric, and cumin (about 10 minutes.)
Step 2 – Add diced cauliflower and continue to sauté for another 10 minutes.
Step 3 – Garnish with fresh, chopped parsley.
