The World Most Healthy Foods Recipes: January 2012

Tuesday, January 31, 2012

Mountain Green Beans

By Diana Rattray, About.com Guide (Source)

Cook Time: 20 minutes

Total Time: 20 minutes

Ingredients:

3 pounds snap green beans
1/2 small ham hocks, (4" long)
1 small strip ham fat (if hock is lean)
4 cups water, to barely cover
1/2 teaspoon crushed dried red pepper
1 teaspoon salt
1/2 teaspoon dried cloves
1 1/2 tablespoons brown sugar
1/2 small onion

Preparation:

Place all ingredients in a pot and bring to a boil, uncovered, and cook for 15 to 20 minutes. Add the green snap beans, bring back to boil. Reduce heat to low and simmer for 3 hours, with the lid half on, or until the liquid has evaporated. Remove the ham hock and break up the ham into small pieces; add to beans.
Serves 6.

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Green Bean Salad

By Diana Rattray, About.com Guide (Source)

Recipe for a green bean salad, easy to make, with green beans, bacon, eggs, and easy dressing.

Ingredients:

2 cans (16 ounce) whole green beans, drained
1/3 cup vinegar
1/2 cup vegetable oil
1 medium onion, sliced
1/2 teaspoon salt
1/2 teaspoon pepper
6 to 8 slices bacon, fried and crumbled
6 to 8 hard boiled eggs, diced
6 tablespoons salad dressing
4 teaspoons vinegar
4 teaspoons prepared mustard

Preparation:

Combine first green beans, vinegar, oil, onion, salt, and pepper; refrigerate several hours or overnight. A few hours before serving, add remaining ingredients; mix well. Chill thoroughly; gently stir before serving.
Serves 6 to 8.
Posted by Hope35

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Green Beans With Frizzled Shallots

Recipe By The Canadian Living Test Kitchen (Source)

Preparation time: 30 minutes
Total time : 30 minutes

These frizzled shallots are totally addictive and make the perfect crispy topping for this holiday side dish. You can also use them to garnish other vegetables, including mashed potatoes.

Ingredients

8 shallots, peeled and thinly sliced in rings
1/3 cup (75 mL) all-purpose flour
VegetabIe oil, for frying
1-1/2 lb (680 g) green beans, trimmed
2 tbsp (30 mL) butter
1/4 tsp (1 mL) finely grated lemon zest
2 tsp (10 mL) lemon juice
1/4 tsp (1 mL) salt

Preparation

Separate shallots into individual rings; toss with flour.

In small saucepan, heat about 1 inch (2.5 cm) oil to 350°F (180°C). Fry shallots, in batches and turning once, until crisp and golden, 2 to 4 minutes. Using slotted spoon, transfer to paper towel–lined plate. (Make-ahead: Cover with paper towel and set aside at room temperature for up to 3 hours.)

In large pot of boiling salted water, cook green beans until tender-crisp, about 4 minutes. Drain and return to pot. Add butter, lemon zest, lemon juice and sa< toss to coat. Serve topped with shallots.

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Source : Canadian Living Magazine: December 2011

Green Beans with Sour Cream

Recipe by By The Canadian Living Test Kitchen (source)

This great way to enjoy garden fresh green beans is adapted from a recipe of Stella Nedovich of Toronto.

Ingredients

1-1/2 lb (750 g) green_beans

1/4 cup (50 mL) butter

1/2 cup (125 mL) finely chopped onions

1 clove garlic, minced

1/3 cup (75 mL) finely chopped fresh parsley

2 tsp (10 mL) finely chopped fresh dill

Salt

1 egg_yolk

1/2 cup (125 mL) sour_cream

Preparation

Rinse and trim beans. Cut each bean diagonally into 2 or 3 strips.

In heavy saucepan, melt butter; cook onions and garlic over medium heat for 1 minute. Add beans, tossing to coat with onion mixture; cook for 3 minutes. Stir in parsley. Cover, reduce heat to low and cook, stirring periodically, until beans are tender, 10 to 15 minutes. (Beans can be prepared ahead to this point, covered and refrigerated; reheat before continuing with recipe.)

Sprinkle beans with dill, and salt to taste. Lightly beat together egg yolk and sour cream. Pour over hot beans and toss just until beans are evenly coated and heated through. Taste, adjust seasoning, if necessary, and serve immediately.

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Pork Marsala

Recipe By The Canadian Living Test Kitchen (Source)

Tender-crisp green beans and mashed potatoes are perfect fuss-free sides. Tip: You can substitute any dry white wine you have on-hand for the Marsala in this recipe.

Ingredients

8 fast fry pork loin centre chops, (1 lb/500 g)
1/2 tsp (2 mL) salt
1/2 tsp (2 mL) pepper
2 tbsp (30 mL) all-purpose flour
2 tbsp (30 mL) extra-virgin olive oil
1 large shallot or half small onion, minced
2 cloves garlic, minced
6 oz (170 g) button mushrooms, thinly sliced
1/4 tsp (1 mL) dried Italian herb seasoning
1/2 cup (125 mL) sweet Marsala wine
1/2 cup (125 mL) sodium-reduced chicken broth
1 tsp (5 mL) butter, softened
2 tbsp (30 mL) minced fresh parsley

Preparation

Trim pork; sprinkle with half each of the salt and pepper. Dredge in all but 1 tsp (5 mL) of the flour. In large skillet, heat oil over medium-high heat; cook pork, in batches and turning once, until just a hint of pink remains inside and juices run clear when pork is pierced, about 5 minutes. Transfer to plate.

Saute shallot and garlic until softened, about 2 minutes. Add mushrooms, Italian seasoning and remaining salt and pepper; saute, stirring, until golden, about 5 minutes.

Add Marsala; cook until reduced by half. Add broth and 1/4 cup (50 mL) water; reduce heat and simmer until reduced by half, about 2 minutes.

Meanwhile, mash butter with remaining 1 tsp (5 mL) flour; stir into sauce and cook until thickened. Return pork to pan; heat through. Sprinkle with parsley.

Source : Canadian Living Magazine: December 2008

Monday, January 30, 2012

Green peas Pilaf

by Lakshmi-Srinivasan on food.sulekha.com (source)

Ingredients :

Rice - 3 cups
Fresh green peas - 3 cups
Onion - 2 (Chop lengthwise)
Ghee - 100 gms or oil
Salt to taste
Edible yellow colour - A pinch

Gind to a paste :

Grated fresh coconut - 1 cup
Mint leaves - 1 little
Coriander leaves - 1 little
Poppy seeds - 4 tbsp
Green chillies - 6
Ginger - 1 small piece
Garlic - 10 flakes

Method:

1. Wash the rice and soak in water for 20 minutes, drain and add green peas together into the rice with double volume of the water and yellow colour cook till done and keep cool.
2. Heat oil or ghee in a pressure pan, add onions and fry till soft, add ground paste and stir-fry till thick, add salt and cooked rice.
3. Stir, keep covered lid and keep under slow fire for 5 minutes.
4. Open and garnish with coriander leaves and serve hot with curd raitha (pachaddi).

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Green Peas Soup

by redchilli, on food.sulekha.com (source)

Ingredients
Onions - 2 medium
Garlic - 1 clove
Frozen green peas - 1 10 oz box
Dried(or fresh) oregano - 1 tsp
Salt and pepper to taste
Oil (or butter) - 2 tsp of
Water (or vegetable stock) - 2 cups

Method

1.Heat oil a pan and fry the onions tilll they become tender & translucent.

2.Take care not to burn them otherwise the soup will taste bad.

3.Now add the garlic and fry

4.Then add the oregano and mix well.

5.Add the frozen peas and two cup of water. You can add vegetable stock, but water is good enough.

6.Let it simmer for a while until the peas become soft.

Green Peas Fry

by gonguraa on food.sulekha.com (source)

Ingredients

Green Peas - 1 cups
Tomato - 1
Chilli powder - 1 tsp
Salt - as needed
Oil - as needed

Method

1. Cut tomato into pieces.
2. Boil peas with water in a vessel and when half cooked, remove the vessel from the stove.
3. Strain water and set aside.
4. Heat oil in a frying pan.
5. Add chilli powder, salt, boiled peas and stir on a medium flame.
6. When the peas are fried, add tomato, mix well and remove the pan from the stove.

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Green Peas Stew

by bojanam on food.sulekha.com (source)

Ingredients

Green Peas  -   1/2 cup
Potatoes (cut into cubes)  - 3
Carrot( cubed)  - 1/2 cup
Onions  (sliced thinly ) -  1 large
Green chillies,(cut into long slits)   - 5
Cloves -  5
Cinnamon stick  -  1 inch
Whole black pepper  -  5 or 6
Ginger (chopped) -  1tbsp
Fresh curry leaves - a few
Coconut oil -  2 tbsp
Thick coconut milk,fresh or canned  - 1 cup
Salt to taste

Method

1.Mix  the potatoes, carrots,peas,onions alongwith the cut green chillies and ginger in a pan and add the whole black pepper,cloves and the cinnamon.

2.Pour 3/4 cup water and salt.

3.Cover the vessel and keep it for boiling on a medium flame  till the potatoes are cooked

4.Remove the  lid off and continue cooking till there is very little liquid.

5.Then add the coconut milk and mix and cook on slow flame for 2 minutes.

6.Then add curry leaves and the coconut oil and mix.

7.Serve hot with vellappams.

Recipe for Green Peas Usli

by Jyothi Shankar, on food.sulekha.com (source)

Ingredients

Fresh Green Peas 3 cups
Onion 4 nos
Green Chillies 7-8 nos
Ginger Garlic paste 3/4 tsp
Oil 2 tbsp
Mustard seeds 1tsp
Butter 1-2tbsp
Coriander leaves (finely chopped, to garnish) 2 tbsp
Grated Coconut 3 tbsp
Cummin seeds (roasted) 1/2 tsp
Methi seeds (roasted) 1/2 tsp
Turmeric powder 1/2 tsp
Curry leaves (optional) 1 bunch
Salt to taste

Method

1.Cut the green chillies and onion.

2.In a pressure pan, heat the oil, season with mustard (till they splutter), add curry leaves.

3.Add the cut onions and chillies and fry till onions turn pink.

4.Add ginger garlic paste fry for a min.

5.Add the green peas, fry for 10-15 mins.

6.Add 1/4 to 1/2 cup of water for cooking.

7.Meanwhile dry grind the turmeric powder, roasted cummin & methi seeds to a fine powder.

8.Add the powdered masala, butter and salt (according to your taste) and pressure cook just for a whistle.

9.Garnish with coriander leaves and grated coconut.

10.Serve hot usli with chapatis or rotis.

Sunday, January 29, 2012

Steamed kale

Recipe contributed by Choose-healthy-food.com (source)

Cooking time: 2-3 minutes. Adding a small amount of oil improves both taste of the dish and digestability of nutrients in kale

Summary: Steamed kale is an ideal way to bring out nutrients in kale. Highly recommended for weight-loss, steaming is one of the macrobiotic ways of cooking. This is a healthy food vegetarian/vegan recipe for weight loss
5.0 stars based on 1 reviews

Ingredients:

1 bunch of kale, coarsely chopped, with stems removed
2-3 cloves of garlic, chopped
salt to taste
1 tsp of olive oil
1/2 cup of water or vegetable stock

Directions:

In a large non-stick skillet, heat olive oil and add garlic; stir for 30 seconds and don't allow it to burn.
Add water or vegetable stock, kale and salt; toss and cover with a lid. Reduce the heat to medium-low.
Cook for 2-3 minutes, until kale turns bright green.

Kale chips

Recipe contributed by Choose-healthy-food.com (source)

Ingredients:

1 large bunch of kale, washed, dried and torn into ~3inch pieces
Juice and zest of 1/2 to one lemon ( add half lemon and taste before adding another half)
½ cup water
1 cup cashews (or soaked almonds, or a combination)
1 tsp rock salt
1 tbsp olive oil (good quality)
¾ bunch coriander (cilantro; I use a whole bunch)
2 cloves garlic
1/2 cup yeast flakes (optional)

Directions:

Pre-heat oven to 350 degrees Fahrenheit.
Chop or tear kale into pieces. Put that kale into a large, wide mixing bowl.
Blend all except the kale until smooth.
Pour over the nut mix and mix well by hand, massaging the kale so it’s well covered.
Spread on the dehydrator sheet.Dehydrate until crispy for about 4 hours.

Cooking Time: 4 hours

Raw kale chips with sundried tomato dressing

Recipe contributed by Choose-healthy-food.com (source)

Ingredients:

1 bunch of kale, washed and stems removed
Dressing:
1 red pepper
1/3 cup tahini
1 cup basil
juice of 1/2 lemon
4 sundried tomatoes, oil removed
sea salt or seasoning blend to taste
(optional) chili oil or chili flakes to taste

Directions:

Blend all the dressing ingredients.
Pour the mixture in the big bowl. Try the dressing, and if you like it spicier, add chili flakes.
Chop or tear kale into pieces and slightly squeeze in your palms.
Add it to the dressing and mix thoroughly. Raw kale chips in tahini dressing on the dehydrator sheet
Dehydrating raw kale chips:
Spread kale pieces on the dehydrator sheets
Set your dehydrator for 135 degrees and dehydrate for 6 hours

Baking kale chips:

Pre-heat oven to 350 degrees Fahrenheit.
Spread kale pieces onto baking sheet.
Bake for 10 minutes or until crispy. Take kale out immediately if it changes colour to brown.
Cooking Time: 10 minutes.

Produces 3 ziplock bags of chips, so it is wise to double or even triple the recipe. Triple recipe will fit into Excalibur 9 tray dehydrator, and would require 7 hours dehydration.

Raw kale chips from Ashlee's kale

Recipe contributed by Choose-healthy-food.com (source)

Ingredients:

1-2 bunches of kale, washed and stems removed
Dressing:
2 scallions
5-7 springs of parsley
1 clove garlic
(optional) 1 tsp oregano
(optional) 2 tbsp soy sauce
1/2 cup water
1/8 cup apple cider vinegar
juice of 1/2 lemon, split in 2 portions: add one portion, another one later if required
1/4 cup sesame tahini
sea salt or seasoning blend to taste
(optional) chili oil or chili flakes to taste

Directions:

Blend all the dressing ingredients, but add only 1/2 of required lemon juice. For ease of washing your blender, don't add tahini.
Pour the mixture in the big bowl, and stir in tahini. Try the dressing, and if you like more sour taste, add another 1/2 of the required lemon juice.
Chop or tear kale into pieces and slightly squeeze in your palms.
Add it to the dressing and mix thoroughly.

Classic Kale chips

Recipe contributed by Choose-healthy-food.com (source)

Ingredients:

1 bunch of kale, washed and stems removed
2 tbsp apple cider vinegar or lime juice
1-2 tablespoon olive oil
sea salt or seasoning blend to taste

Directions:

Pre-heat oven to 350 degrees Fahrenheit.
Chop or tear kale into pieces.
Mix oil, salt and vinegar (or lime juice)) in a bowl, mix well with kale and massage into kale pieces.
Spread onto baking sheet.
Bake for 10 minutes or until crispy. Take kale out immediately if it changes colour to brown.

Cooking Time: 10 minutes

Friday, January 27, 2012

Leek Soup with Cheese Dumplings

By The Canadian Living Test Kitchen (Source)

Delicate yet rich-tasting dumplings simmer in this easy-to-prepare soup. You can also serve the soup with grated Parmesan cheese instead of the dumplings.

Ingredients

1 tbsp (15 mL) butter
3 , chopped (white and green parts only)
1 onion, finely chopped
1 tbsp (15 mL) all-purpose flour
1/4 tsp (1 mL) pepper
1 cup (250 mL) dry white wine, (or chicken stock and 2 tsp/ 10mL white wine vinegar)
6 cups (1.5 L) chicken stock
1/4 tsp (1 mL) salt
Cheese Dumplings
1-1/4 cup (300 mL) shredded aged Gouda cheese or Gruyère cheese
1/3 cup (75 mL) all-purpose flour
1 tbsp (15 mL) butter, softened
1 egg
1 tbsp (15 mL) minced fresh parsley
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) pepper

Preparation

In large saucepan, melt butter over medium heat; cook leeks and onion, stirring often, until softened, about 10 minutes. Stir in flour and pepper; cook for 1 minute.

Stir in wine; increase heat to medium-high. Boil until reduced by half, about 3 minutes. Stir in stock and salt ; bring to boil. Reduce heat; cover and simmer for 20 minutes. (make-ahead: Let cool for 30 minutes. Refrigerate until cold. Transfer to airtight container and refrigerate for up to 2 days. Or freeze for up to 2 weeks. Thaw in refrigerator for 24 hours.)

Cheese Dumplings:
Meanwhile, using fork, mash together cheese, flour, butter, egg, parsley, salt and pepper to make firm dough. With lightly dampened hands, roll tablespoonfuls (15 mL) of dough into balls; place on plate. Drop all at once into simmering soup. Simmer until dumplings float to surface, about 10 minutes.

Additional information :

Tip:
To clean and chop leeks, trim off and discard dark green parts by slicing inward at a sharp angle toward tops of leeks to save inner light green parts. Cut off root ends and split lengthwise. Clean thoroughly under running water; chop finely.

Creamed Spinach Leek Casserole

By The Canadian Living Test Kitchen (Source)

This flavourful creamed spinach casserole, with its golden crust, is deliciously traditional and has an easy make-ahead option — perfect for any large dinner.

Ingredients

4 bags (each 10 oz/284 g) trimmed fresh spinach
1/4 cup (60 mL) butter
2 chopped leeks, light green parts only
3/4 tsp (4 mL) pepper
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) ground nutmeg
1/3 cup (75 mL) all purpose flour
3 cups (750 mL) milk
1 cup (250 mL) grated Parmesan cheese
1 tbsp (15 mL) Dijon mustard
1/2 cup (125 mL) coarse fresh bread crumbs

Preparation

In large pot of boiling water, blanch spinach, in batches, until wilted, about 20 seconds. With slotted spoon, transfer to bowl of ice water. Drain and press out water; chop finely and set aside.

In saucepan, melt butter over medium heat; cook leeks, pepper, salt and nutmeg, stirring occasionally, until softened, about 10 minutes.

Sprinkle leek mixture with flour; cook, stirring, for 2 minutes. Whisk in milk; cook, stirring often, until thick enough to coat back of spoon, about 8 minutes. Add spinach, 3/4 cup (175 mL) of the cheese and mustard; cook, stirring, until hot.

Scrape into 8-inch (2 L) square glass baking dish or gratin dish. Sprinkle with bread crumbs and remaining cheese. (Make-ahead: Let cool; cover with foil and refrigerate for up to 24 hours. Bake for about 15 minutes longer.) Bake in 375°F (190°C) oven until top is crisp and golden, about 45 minutes

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Balsamic Grilled Leeks and Sun-Dried Tomatoes

By Ellen Cornwall (Source)

The sweetness of balsamic vinegar accents the earthy grilled flavor of leeks. Substitute a good red wine vinegar if unavailable.

Ingredients

6 leeks
Dressing:
2 tbsp (30 mL) balsamic vinegar
1 tbsp (15 mL) minced fresh thyme or fresh parsley
1 tbsp (15 mL) Dijon mustard
1 clove garlic, minced
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) pepper
1/4 cup (60 mL) good-quality olive oil
4 drained oil-packed sun-dried tomatoes, chopped

Preparation

Trim green ends from, leeks; split lengthwise and rinse thoroughly under water.

In saucepan of boiling salted water, cook leeks for 6 to 8 minutes or until tender; drain and cool under cold water.

Place, cut sides down, on rack over medium-high heat; grill, turning once, for 8 minutes or until golden. Cut into 1-inch (2.5 cm) pieces; place in airtight container.

Dressing: In small bowl, mix vinegar, thyme, mustard, garlic, salt and pepper; gradually whisk in oil. Pour over leeks; sprinkle with sundried tomatoes. (Leeks can be refrigerated for up to 24 hours.)

Asparagus and Leek Soup

By Daphna Rabinovitch (Source)

Be sure to wash leeks thoroughly under cold running water, spraying the water in between all layers to rinse away any grit.

Ingredients

3 leeks, white and pale parts only
2 lb (907 g) asparagus, trimmed
2 tbsp (30 mL) vegetable oil
2 tsp (10 mL) grated lemon rind
5 cups (1.25 L) chicken stock

Preparation

Coarsely chop leeks. Cut asparagus into 1-1/2-inch (4 cm) lengths; set aside.

In large saucepan, heat oil over medium heat; cook leeks, stirring occasionally, for about 5 minutes. Reduce heat to medium-low and cook for 10 minutes longer or until very soft. Stir in lemon rind; cook for 1 minute. Add asparagus, stock and 1 cup (250 mL) water, bring to boil. Reduce heat; cover and simmer for 10 minutes or until asparagus is tender.

Remove and set aside 1 cup (250 mL) of the asparagus tips. In blender, pur?remaining soup in batches until very smooth. (Soup can be covered and refrigerated for up to 1 day.)

Return soup to pot; reheat over low heat. Ladle into bowls; garnish with reserved asparagus tips.

Source : © CanadianLiving.com

Cock-a-Leekie Soup

By The Canadian Living Test Kitchen (Source)

You can let winter winds blow if you have a steaming bowl of this chunky chicken soup to ward off the shivers.

Ingredients

2 tbsp (30 mL) vegetable oil
2 cups (500 mL) sliced leeks
2 boneless skinless chicken breasts, cubed
6 cups (1.5 L) chicken stock
3/4 cup (175 mL) long grain rice
1 strip lemon peel, (2 inches/5 cm long)
1 bay leaf
1 tsp (5 mL) salt
1/4 tsp (1 mL) pepper
2 tbsp (30 mL) chopped fresh parsley

Preparation

In large heavy saucepan, heat oil over medium heat; cook leeks, covered and stirring occasionally, for about 5 minutes or until softened.

Add chicken; cook over medium-high heat, stirring, for about 4 minutes or until no longer pink inside.

Add chicken stock, rice, lemon peel and bay leaf; bring to boil. Reduce heat and simmer for about 20 minutes or until rice is tender.

Discard lemon peel and bay leaf. Season with salt and pepper. Ladle into warmed bowls; sprinkle with parsley.

Thursday, January 26, 2012

Praline Sweet Potatoes

By: MKENNON, Original recipe posted in Allrecipes.com (Source)

Prep Time: 10 Min

Cook Time: 30 Min

Ready In: 40 Min

Original Recipe Yield 12 servings

Ingredients

4 cups mashed sweet potatoes
1/2 cup white sugar
2 tablespoons vanilla extract
4 eggs, beaten
1/2 pint heavy cream
1/4 pound butter
1 cup packed brown sugar
1/2 cup all-purpose flour
1 1/4 cups chopped pecans

Directions

Butter one 2 quart casserole dish. Preheat oven to 350 degrees F (175 degrees C).
In a mixing bowl, combine the sweet potatoes, sugar, vanilla extract, eggs and cream. Blend well, and spread evenly in casserole dish.
Prepare the topping by combining the butter, brown sugar, flour and pecans. Mix until crumbly, and sprinkle over sweet potato mixture.
Bake for 30 minutes in the preheated oven.

Nutritional Information

Amount Per Serving Calories: 451 | Total Fat: 25.1g | Cholesterol: 118mg

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Baked Sweet Potatoes with Ginger and Honey

By: Christine L., Original recipe posted in Allrecipes.com (Source)

Prep Time: 15 Min

Cook Time: 40 Min

Ready In: 55 Min

Original Recipe Yield 12 servings

Ingredients

3 pounds sweet potatoes, peeled and cubed
1/2 cup honey
3 tablespoons grated fresh ginger
2 tablespoons walnut oil
1 teaspoon ground cardamom
1/2 teaspoon ground black pepper

Directions

Preheat oven to 400 degrees F (200 degrees C).
In a large bowl, toss together the sweet potatoes, honey, ginger, walnut oil, cardamom, and pepper. Transfer to a large cast iron frying pan.
Bake for 20 minutes in the preheated oven. Stir the potatoes to expose the pieces from the bottom of the pan. Bake for another 20 minutes, or until the sweet potatoes are tender and caramelized on the outside.

Nutritional Information

Amount Per Serving Calories: 162 | Total Fat: 2.3g | Cholesterol: 0mg

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Candied Sweet Potatoes

By: Brenda, Original recipe posted in Allrecipes.com (Source)

Original Recipe Yield 4 -6 servings

Ingredients

2 sweet potatoes
1/4 cup butter
1/2 cup packed brown sugar
1/4 cup orange juice

Directions

Boil cut-up sweet potatoes or bake at 350 degrees F (175 degrees C) whole sweet potatoes until tender.
In a frying pan, melt the butter and brown sugar together until bubbly. Add the orange juice and stir until smooth. Add the cut-up sweet potatoes and cook slowly, turning occasionally until the sweet potatoes are caramelized, about 20 minutes. If syrup is too thin, add a bit more brown sugar.

Nutritional Information

Amount Per Serving Calories: 215 | Total Fat: 9.3g | Cholesterol: 24mg

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Yummy Sweet Potato Casserole

By: TINA B Original recipe post in Allrecipes.com (Source)

Prep Time: 30 Min

Cook Time: 30 Min

Ready In: 1 Hr

Ingredients

4 cups sweet potato, cubed
1/2 cup white sugar
2 eggs, beaten
1/2 teaspoon salt
4 tablespoons butter, softened
1/2 cup milk
1/2 teaspoon vanilla extract
1/2 cup packed brown sugar
1/3 cup all-purpose flour
3 tablespoons butter, softened
1/2 cup chopped pecans

Directions

Preheat oven to 325 degrees F (165 degrees C). Put sweet potatoes in a medium saucepan with water to cover. Cook over medium high heat until tender; drain and mash.
In a large bowl, mix together the sweet potatoes, white sugar, eggs, salt, butter, milk and vanilla extract. Mix until smooth. Transfer to a 9x13 inch baking dish.
In medium bowl, mix the brown sugar and flour. Cut in the butter until the mixture is coarse. Stir in the pecans. Sprinkle the mixture over the sweet potato mixture.
Bake in the preheated oven 30 minutes, or until the topping is lightly brown.

Nutritional Information

Amount Per Serving Calories: 226 | Total Fat: 11.1g | Cholesterol: 54mg

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Sweet Potato Pie II

By: Cathy, Posted in Allrecipes.com (Source)

Prep Time: 20 Min

Cook Time: 40 Min

Ready In: 1 Hr

Original Recipe Yield 1 - 9 inch pie

Ingredients

2 cups mashed sweet potatoes
1/4 pound butter, softened
2 eggs, separated
1 cup packed brown sugar
1/4 teaspoon salt
1/2 teaspoon ground ginger
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 cup evaporated milk
1/4 cup white sugar
1 (9 inch) unbaked pie crust

Directions

Preheat oven to 400 degrees F (200 degrees C).
In a mixing bowl, combine the sweet potatoes, butter, egg yolks, brown sugar, salt, ginger, cinnamon, nutmeg and evaporated milk. Mix together well.
Beat egg whites until stiff peaks form; add 1/4 cup sugar and fold into sweet potato mixture.
Pour into pie shell and bake at 400 degrees F (200 degrees C) for 10 minutes. Reduce heat and bake at 350 degrees F (175 degrees C) for 30 minutes or until firm.

Nutritional Information

Amount Per Serving Calories: 449 | Total Fat: 21.6g | Cholesterol: 88mg

For More healthy food recipes visit http://theworldmosthealthyfoodsrecipes.blogspot.com/2011/10/workd-most-healthy-foods-recipes-index.html
For the world most healthy foods visit http://healthy-foods-index.blogspot.com/2011/03/healthy-foods-list.html

Tuesday, January 24, 2012

Sausage, Potato and Swiss Chard Soup

By The Canadian Living Test Kitchen (Source)

If you like it hot, use hot Italian sausage. Spinach can substitute for the Swiss chard but heat just until wilted.

Ingredients

1 lb (454 g) Italian sausages
1 tbsp (15 mL) extra virgin olive oil
1 onion, chopped
2 garlic cloves, minced
3 cups (750 mL) cubed peeled potatoes
1/2 tsp (2 mL) dried Italian herb seasoning
1/2 tsp (2 mL) pepper
1/4 tsp (1 mL) hot pepper flakes
3 cups (750 mL) water
1 cup (250 mL) sodium-reduced chicken stock
2 cups (500 mL) packed coarsely chopped Swiss chard leaves
1/2 cup (125 mL) shaved Parmesan cheese

Preparation

Cut sausage into 1-inch (2.5 cm) pieces. In large saucepan, heat oil over medium-high heat; brown sausage. Transfer to bowl. Drain fat from pan.

Add onion, garlic, potatoes, Italian herb seasoning, pepper and hot pepper flakes to pan; fry over medium heat, stirring occasionally, until onion is softened, about 5 minutes.

Add water and stock; bring to boil. Return sausage to pan; reduce heat, cover and simmer until potatoes are almost tender, about 7 minutes.

Add Swiss chard; simmer, covered, until tender, about 5 minutes. Top with Parmesan cheese.

Source : Canadian Living Magazine: November 2006

Swiss Chard Tart

By The Canadian Living Test Kitchen (Source)

Ingredients

1 bunch Swiss chard, (about 1 lb/500 g)
2 tbsp (30 mL) butter
1 bunch green onion, thinly sliced(about 1-1/2 cups/375 mL)
1/4 cup (60 mL) chopped fresh mint
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) pepper
4 eggs
3/4 cup (175 mL) mascarpone cheese
1/2 cup (125 mL) 10% cream
3 oz (85 g) feta cheese, crumbled (about 3/4 cup/175 mL)
Pastry:
1-1/2 cups (375 mL) all-purpose flour
1/4 tsp (1 mL) salt
1/2 cup (125 mL) cold butter, cubed
1 egg yolk
1 tsp (5 mL) lemon juice or vinegar
Ice water

Preparation

Pastry: In bowl, mix flour with salt. Using pastry blender or 2 knives, cut in butter until mixture is in fine crumbs with a few larger pieces. In liquid measure, beat egg yolk with lemon juice; mix in enough ice water to make 1/3 cup (75 mL). Drizzle over dry ingredients, stirring briskly with fork until ragged dough forms. Press into disc. Wrap in plastic wrap and refrigerate until chilled, about 30 minutes. (Make-ahead: Refrigerate for up to 3 days.)

On lightly floured surface, roll out pastry to 1/8-inch (3 mm) thickness; fit into 9-inch (23 cm) pie plate. Trim edge to 3/4-inch (2 cm) overhang; fold overhang under and flute edge. Prick shell all over. Line with foil; fill with pie weights or dried beans. Bake in bottom third of 400°F (200°C) oven for 15 minutes. Remove weights and foil; bake until evenly golden, 10 minutes longer. Let cool on rack.

Cut off Swiss chard stems; discard or save for another use (see Braised Greens with Garlic). In pot of boiling salted water, cook leaves until tender, about 2 minutes. Drain and chill in cold water; drain again and squeeze dry. Chop leaves; set aside.

In skillet, melt butter over medium heat; fry green onions until softened, about 3 minutes. Stir in Swiss chard, mint, salt and pepper. Set aside.

In separate bowl, beat together eggs, mascarpone and cream until smooth; stir in Swiss chard mixture and half of the feta. Pour into pie shell; sprinkle with remaining feta.

Bake tart in centre of 375°F (190°C) oven until filling is set and golden, about 35 minutes. Let cool on rack for 10 minutes before cutting into wedges. (Make-ahead: Let tart stand for up to 4 hours. Or cover and refrigerate tart for up to 24 hours; let come to room temperature before serving.)

For More healthy food recipes visit http://theworldmosthealthyfoodsrecipes.blogspot.com/2011/10/workd-most-healthy-foods-recipes-index.html
For the world most healthy foods visit http://healthy-foods-index.blogspot.com/2011/03/healthy-foods-list.html

Source : Canadian Living Magazine: November 2007

Swiss Chard Dolmas with Tomato Sauce

By The Canadian Living Test Kitchen (Source)

Ingredients

1/3 cup (75 mL) Puy or green lentils
2 tbsp (30 mL) extra-virgin olive oil
1 onion, finely diced
1 cup (250 mL) basmati rice
2 tbsp (30 mL) dried currants
2 tbsp (30 mL) chopped fresh dill
1/2 tsp (2 mL) dried mint
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) pepper
1 pinch cinnamon
1 pinch allspice
1/2 cup (125 mL) crumbled feta cheese
2 tbsp (30 mL) toasted pine nuts
1 egg, beaten
1 bunch Swiss chard
Tomato Sauce:
2 tbsp (30 mL) extra-virgin olive oil
1 onion, diced
3 cloves garlic, minced
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) pepper
1/4 tsp (1 mL) allspice
1 pinch granulated sugar
1 pinch cayenne pepper
1 can (28 oz/796 mL) whole tomatoes

Preparation

Tomato Sauce: In saucepan, heat oil over medium-low heat; cook onion, stirring often, until golden, 20 minutes.

Add garlic, salt, pepper, allspice, sugar and cayenne; cook, stirring, for 3 minutes. Stir in tomatoes, breaking up with back of spoon; bring to boil. Reduce heat and simmer until slightly thickened, about 15 minutes. Puree in blender until smooth.

In saucepan of boiling salted water, cook lentils until tender, about 20 minutes. Drain and set aside.

Meanwhile, in separate saucepan, heat oil over medium-high heat; cook onion until golden, 5 minutes. Add rice, currants, dill, mint, salt, pepper, cinnamon and allspice; cook, stirring often, for 3 minutes. Add 1-3/4 cups (425 mL) water; bring to boil. Reduce heat, cover and simmer until no liquid remains, about 12 minutes. Turn off heat; let stand, covered and on burner, for 10 minutes. Stir in lentils, feta cheese, pine nuts and egg.

Trim ends from Swiss chard stems; trim off whole stem if thick and tough. In large pot of boiling salted water, blanch leaves for 1 minute. Drain and spread on clean towel; pat dry. Reserve 8 of the largest leaves; chop remaining leaves. Spread chopped leaves in lightly greased 13- x 9-inch (3 L) glass baking dish.

For each roll, place 1/2 cup (125 mL) rice mixture about 2 inches (5 cm) from stem end of leaf; roll up leaf, folding in sides. Place in baking dish. (Make-ahead: Cover and refrigerate for up to 2 days.)

Pour sauce over rolls. Cover and bake in 400°F (200°C) oven until steaming and bubbling, 25 to 30 minutes.

For More healthy food recipes visit http://theworldmosthealthyfoodsrecipes.blogspot.com/2011/10/workd-most-healthy-foods-recipes-index.html
For the world most healthy foods visit http://healthy-foods-index.blogspot.com/2011/03/healthy-foods-list.html

Source : Canadian Living Magazine: December 2008

Swiss Chard Double-Crust Pizza

By The Canadian Living Test Kitchen (Source)

Ingredients

3 tbsp (45 mL) olive oil
1 onion, chopped
1 clove garlic, minced
6 anchovy fillets, finely chopped
2 bunches Swiss chard, stems thinly sliced and leaves coarsely chopped
1/2 tsp (2 mL) salt
1 pinch hot pepper flakes
1 egg yolk
Dough:
1 tsp (5 mL) granulated sugar
1-1/2 cups (375 mL) warm water
1 pkg (8 g) active dry yeast
1 tbsp (15 mL) olive oil
3-1/2 cups (875 mL) all-purpose flour
1/2 tsp (2 mL) salt

Preparation

Dough: In bowl, dissolve sugar in warm water. Sprinkle in yeast; let stand until frothy, about 10 minutes. Stir in oil.

In large bowl, combine 3 cups (750 mL) of the flour and salt ; create well in centre. Pour yeast mixture into well; stir flour into liquid a bit at a time. Turn out onto lightly floured surface. Knead, adding remaining flour as needed, until smooth and elastic, about 8 minutes.

Place in greased bowl, turning to grease all over. Cover and let rise in warm place until doubled in bulk, about 2 hours. (Or refrigerate for 12 to 24 hours; let stand at room temperature for 1 hour before rolling.)

Meanwhile, in very large skillet or shallow Dutch oven, heat oil over medium-high heat; sauté onion, garlic and anchovies until onions are softened, about 2 minutes.

Add Swiss chard, salt and hot pepper flakes; cook until mixture is dry, 15 to 20 minutes; let cool.

Punch down dough; divide in half. On lightly floured surface, roll half to 16- x 11-inch (40 x 28 cm) rectangle. Place on lightly greased 15- x 10-inch (38 x 25 cm) rimmed baking sheet. Spread Swiss chard mixture over dough.

On lightly floured surface, roll out remaining dough to 15 x 10-inch (38 x 25 cm) rectangle and place over Swiss chard. Pinch edges together. Flute if desired.

Whisk egg yolk with 2 tsp (10 mL) water; brush over top.

Bake in 375°F (190°C) oven until bottom is golden brown, 45 to 55 minutes. Serve warm or at room temperature. Cut into pieces.

For More healthy food recipes visit http://theworldmosthealthyfoodsrecipes.blogspot.com/2011/10/workd-most-healthy-foods-recipes-index.html
For the world most healthy foods visit http://healthy-foods-index.blogspot.com/2011/03/healthy-foods-list.html

Source : Canadian Living Magazine: February 2009

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Tuesday, January 31, 2012

Cook Time: 20 minutes

Total Time: 20 minutes

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Monday, January 30, 2012

Sunday, January 29, 2012

Cooking time: 2-3 minutes. Adding a small amount of oil improves both taste of the dish and digestability of nutrients in kale

Summary: Steamed kale is an ideal way to bring out nutrients in kale. Highly recommended for weight-loss, steaming is one of the macrobiotic ways of cooking. This is a healthy food vegetarian/vegan recipe for weight loss 5.0 stars based on 1 reviews

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Dehydrating raw kale chips:

Baking kale chips:

Recipe contributed by Choose-healthy-food.com (source)

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Friday, January 27, 2012

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Thursday, January 26, 2012

By: MKENNON, Original recipe posted in Allrecipes.com (Source)

Prep Time: 10 Min

Cook Time: 30 Min

Ready In: 40 Min

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Prep Time: 15 Min

Cook Time: 40 Min

Ready In: 55 Min

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Prep Time: 30 Min

Cook Time: 30 Min

Ready In: 1 Hr

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Prep Time: 20 Min

Cook Time: 40 Min

Ready In: 1 Hr

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Tuesday, January 24, 2012

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By The Canadian Living Test Kitchen (Source)

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Summary: Steamed kale is an ideal way to bring out nutrients in kale. Highly recommended for weight-loss, steaming is one of the macrobiotic ways of cooking. This is a healthy food vegetarian/vegan recipe for weight loss
5.0 stars based on 1 reviews