Archive for the ‘recipes’ Category

Artichoke Saute

Sunday, June 26th, 2011

Here’s a delicious vegetarian recipe I just discovered that’s really quick and easy to make:

Ingredients:

photo-61

9 oz. frozen artichoke heart, thawed, drained, and patted dry

4 Tbs. extra-virgin olive oil, divided

8 oz. shiitake mushrooms, caps sliced, stems discarded

1 15oz can no-salt-added chickpeas, drained and rinsed

3 cloves garlic, chopped

2 scallions, sliced

6 sprigs Italian parsley, chopped

1 Tbs. fresh lemon juice, more to taste

1/2 tsp. kosher salt


In a large non-stick skillet, saute the artichokes in 1 Tbs oil until browned. Remove from the pan. Saute the mushrooms in 1 Tbs. oil until browned. Remove from the pan. Saute the chickpeas in 1 Tbs. oil until lightly browned.

Add the remaining 1 Tbs. oil, stir in the garlic, and cook for 30 seconds. Return the artichokes and mushrooms to the pan and heat through. Add the scallions and parsley. Season with lemon juice and up to 1/2 teaspoon salt if desired (I didn’t use it).

Serves 4 (as side dish, serves 2 as main dish)

Enjoy!

Dorothy

Recipe from: Nutrition Action Healthletter, May 2011

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Seared Ahi Tuna & Edamame

Tuesday, June 21st, 2011

seared-tunaSummer is here and so is the hot weather.  Cooking heavy meals and heating up the kitchen are typically items we try to avoid this time of year.   Hopefully you will find this recipe quick, easy & healthy.  This recipe comes from me, Lori, and by no means do I claim to be a chef.  I’m just another working woman who is always playing around in the kitchen to find quick, healthy and easy clean up meals not just for myself but also my clients.  I hope you find this recipe to be one of your favorites.   Let me know how you like.  If you have a quick, easy  and healthy recipe you’d like to share please email it to me at lori@replenishingsoul.com and I will gladly post it on our blog.

What you will need:

  • 1lb. Ahi Tuna Steak (feeds 2 adults)
  • Dark Sesame Oil
  • Sesame seeds
  • 5 Scallions
  • Soy Sauce
  • Ginger
  • Wasabi
  • Edamame (1 package)

How to prepare Ahi:

  • Cut tuna into thin slices or to thickness of your desire - place off to side once all sliced
  • Clean and cut scallions into thin slices including the greens - place off to side
  • Place pan on stove top- drizzle sesame oil all over the bottom of the pan
  • Turn stove top on medium heat and let pan get hot
  • Taking Tuna one slice at a time place in pan and heat for 5-10 seconds on one side then flip. Cook longer if you want less pink to show
  • Place cooked Tuna on a separate plate
  • Once Tuna is all cooked drizzle lightly with soy sauce, sesame seeds and garnish with scallions.
  • Serve with ginger, soy sauce & wasabi

How to prepare Edamame:

  • Bring pot of water to a boil
  • Place edamame in boiling water cook for designated time on package, drain, rinse with cool water and serve with sea salt

Healthy Eating!

Lori

pic by: http://northendfish.com/wp-content/uploads/2010/06/seared-tuna.jpg

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Posted in Digestive Health, Fish/Seafood, Nutrition Tips, Uncategorized, Weight Managment, recipes | No Comments »

Turkey Meatloaf

Sunday, November 28th, 2010

meatloaf-potatoes_300We often have clients coming to us looking for healthy alternatives to their favorite comfort foods. This recipe is packed with spinach, whole wheat bread crumbs and lean turkey, providing several vitamins, minerals fiber and anti-oxidants. Enjoy!

Ingredients

1 1/2 pound lean ground turkey

1 onion, chopped

1 bunch fresh spinach, thick stems (about 4 cups)

1 cup flat leaf parsley, chopped

1/2 cup whole-wheat breadcrumbs

2 tablespoons Dijon mustard

1 large egg white

Kosher salt and black pepper

1/2 cup marinara sauce


1. Heat oven to 400 degrees F. In a bowl, combine the turkey, onion, spinach, parsley, bread crumbs, mustard, egg white, and 1/2 teaspoon each salt and pepper.

2. Transfer the mixture to a baking sheet and form it into a 10 inch loaf. Spread lightly with 1/4 cup of the marinara sauce. Bake until cooked through, about 45-50 minutes.

3. Serve with the remaining marinara sauce.

Photo and recipe courtesy of http://www.realsimple.com/food-recipes/browse-all-recipes/turkey-meatloaf-mashed-potatoes-00000000008039/index.html

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Posted in Uncategorized, recipes | 26 Comments »

Pink Lentil Curry

Sunday, May 2nd, 2010

pink-lentilsLentils are a fabulous source of protein, calcium, and iron. The soluble fiber in lentils also helps to eliminate cholesterol, since it binds to it, reducing blood cholesterol levels. The more commonly seen lentils are brown or green in color, but you can find other colors such as black, yellow, red and pink in Indian or specialty food stores.

The following recipe courtesy of drweil.com is a great way to explore one of these varieties, the pink lentil, in this tasty curry.

6 Servings

Ingredients:
1 pound pink lentils
1 tablespoon canola oil
2-3 cups chopped vegetables (onions, carrots, celery, cabbage and whatever vegetables you like)
Curry powder to taste
2-4 cloves garlic, mashed
1 tablespoon chopped gingerroot
Salt or soy sauce to taste
Hot cooked rice

Instructions:
1. Pick over lentils, removing any stones or foreign matter. Place in a bowl or colander and rinse thoroughly. Place lentils in pot with enough cold water to cover well. Bring to a boil, lower heat, and cook, partially covered, until lentils become a thick mush (about one hour).

2. Meanwhile, heat canola oil in skillet, add vegetables and a little water, stir and cover. Cook, stirring occasionally, until vegetables are barely tender.

3. Add curry powder, garlic, ginger and salt or soy sauce. Stir, then replace cover and simmer until vegetables are tender.

4. Add vegetables to lentil mixture. Toss together, correct seasonings, and simmer for 10 minutes to blend flavors.

5. Serve with rice.

To learn more about nutrition and your health, contact us for a health consultation.

Dorothy Lizak

Nutrition & Wellness Specialist

Photo compliments of http://www.indias-rice-n-spice.com/Pictures/Products/lentils-masoorsplit.jpg

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Posted in Nutrition Tips, recipes | 3 Comments »

Roasted Broccoli with Lemon

Sunday, April 4th, 2010

Vegetables are the most nutrient dense of all the food groups. They are low in calories, high in vitamins, minerals, fiber and phytochemicals, yet most of us aren’t eating enough. Broccoli is a great source of vitamin C, vitamin K, folate and a good source of vitamins B5, B6 and fiber. In addition, it also helps your body excrete excess estrogen from your body. This is important because many of us are taking in estrogen-like substances called xenoestrogens every day from our food and beauty products that are circulating in our bodies and causing hormone imbalances. (See our events page for more information in our Hormone Health seminar).

Here’s a tasty simple recipe containing the nutrient dense super food courtesy of DrWeil.com.

Roasted Broccoli with Lemonroasted_broccoli_with_lemon-2-580

Makes 4 servings, 1 cup each

Ingredients:
4 cups broccoli florets
1 tablespoon extra-virgin olive oil
1/4 teaspoon salt
Freshly ground pepper
Lemon wedges

Instructions:

1. Preheat oven to 450°F.

2. Toss broccoli with oil, salt and pepper. Place on a large baking sheet (not air-insulated) and roast until the broccoli is tender and blackened on the bottom, 10 to 12 minutes. Serve immediately, with lemon wedges.

Bon Appetite!

Dorothy Lizak

Nutrition & Wellness Specialist

Photo: thank you to: http://cookingontheside.com/wp-content/uploads/2009/09/Roasted_Broccoli_with_Lemon-2-580.jpg

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Posted in Digestive Health, Hormone Health, Nutrition Tips, Prevention information, recipes | 3 Comments »