A Healthy Polenta Recipe

  Marc and I love this recipe.  We have made it as an appetizer and served it at our dinner parties and have made it for a main dish for dinner when we don’t want something so filling.  It is easy, quick, and delicious.  I make this polenta dish a little different each time, depending on what’s in our refrigerator.

A roll of premade organic polenta from Trader Joes

1/2 of a red onion

3 to 4 cloves of fresh garlic

A bunch of kale and or frozen chopped spinach

Pesto or tomato sauce

Any type of cheese to melt on top

1/2 teaspoon of basil

1/2 teaspoon of thyme

1/4 teaspoon of oregano

Cannelini beans

Crumbled uncured bacon, if you dare

In a pan, sauté the fresh chopped red onion and garlic in some olive oil till onion is translucent.  Add chopped kale without the stems and frozen spinach or just one of these greens.  You could even try collard greens.  Add all the dry seasonings and a 1/2 can of the beans drained and rinsed.  Add either pesto sauce or tomato sauce and cook till greens are wilted and unfrozen.  On a baking sheet sprayed with olive oil spray, place slices of the polenta roll.  With a tablespoon, spoon on the mixture from the pan.  Top with shredded cheese.  I have used cheddar, dill havarti and goat cheese and whatever cheese you choose really changes the flavor of the dish.  Top with crumbled bacon if you like.  Place in the oven at 350 degrees just till the cheese is melted.  Plate these delicious polenta rounds and enjoy.

  

A Healthy Throw-it-Together Meal

I buy approximately 2-4 heads of cauliflower, 2-3 bunches of asparagus, 2-3 zucchini, 1-2 heads of broccoli and a bag of kale weekly. I keep organic corn, green beans and peas in the freezer. These are my favorite veggies and they happen to be among the healthiest. My on the go healthy throw-it-together meal consists of gluten free organic brown rice or quinoa pasta, veggies, and cheese. Be creative and use whatever is in your refrigerator or freezer. This recipe is particularly good for people with a type B blood because it is gluten free, veggie loaded and dairy rich.

Organic brown rice pasta or brown rice and quinoa pasta from Trader Joes
Whatever veggies you have on hand
Whatever cheese you have on hand

Boil pasta to perfection add tomato sauce or pesto. Make sure that if you use a jar of tomato sauce that it does not contain high fructose corn syrup. My favorite is La Victoria brand. Saute your veggies in olive oil with lots of fresh garlic or onion. Roast your favorite veggies. Once everything is cooked, add pasta to a bowl and top with all the veggies and melt some cheese on top. If you like even top with toasted nuts like almonds or pine nuts.

Some examples
Pasta with sautéed aspargus, kale and garlic, roasted cauliflower and eggplant, with tomato sauce topped with fresh mozzarella cheese.

Pasta with sautéed red peppers and zucchini and broccoli, topped with goat cheese and toasted pine nuts.

Kale, Sausage and Bean Soup

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This is a great rustic soup that is one of my family and friends favorite. Kale is a leafy green and has gotten a lot of attention lately because of its health benefits. Kale helps lower cholesterol, is detoxifying, is anti inflammatory and antioxidant. It is an alkaline green that has anti cancer properties.

Ingredients
1 lb of Italian sweet sausage
1 onion
4 cloves of garlic
4 carrots
8 cups of chicken or veggie broth
1 14.5 ounce can of crushed tomatoes
1/2 teaspoon of dried basil
Bag of chopped kale
Salt and pepper
1head of cauliflower
1can of cannelloni or small white beans

Directions
Steam a head of cauliflower till fork tender.

In a large stock pot add some olive oil and brown and crumble 1 lb of Italian sweet sausage ( remove the casings first).

Once browned add 1 chopped onion, 4 chopped carrots and 4 chopped garlic cloves and cook until tender.

Add 8 cups of organic chicken broth, a 14.5 ounce can of crushed tomatoes, a can of cannelloni beans or small white beans and basil.

Add the steamed cauliflower chopped fine and handfuls of chopped kale till wilted. Add salt and pepper to taste.

Curried Coconut Cauliflower Soup

This is one of my husband’s favorite soups. It is one of the healthiest soups that I make and it is quick to prepare as well. Here are some of the benefits of a few ingredients. As you can see most of the ingredients are anti-inflammatory and all of the ingredients are from Mother Nature.

Cauliflower- antioxidant, anti-inflammatory, high in fiber, cancer preventative, great for heart health.

Turmeric- anti-inflammatory, cancer preventative.

Cumin – benefits digestion, strong antioxidant, high in iron.

Coconut milk- high in iron, Lauric acid is found in the fat of the milk and is found to be antibacterial and antiviral.

Onion – high in quercitin which is anti-inflammatory.

Garlic – high in antioxidants, anti-inflammatory, can help control your weight, anti-fungal.

Carrots- high in vitamin A which is beneficial for your eyes and skin.

Red bell pepper -very high in vitamin C. Also high in carotenoids which are anti-inflammatory.

Lentils – helps to lower blood cholesterol levels since they are very high in soluble fiber.

Recipe:

Heat olive oil in a soup pot and sauté 1 onion, 2 carrots, 1 red bell pepper and 4 garlic cloves until softened.
Add 1/2 teaspoon of sea salt, 1/4 teaspoon of red hot chili flakes, 1 large head of cauliflower broken up into florets, 4 1/2 cups of veggie broth (low sodium), 1/2 teaspoon of ground coriander seed, 1/2 teaspoon of turmeric and 1 teaspoon of cumin. Cook ingredients over medium high heat until it boils and then reduce to low. In about 15 minutes the cauliflower will become tender.
Remove soup from the heat and allow to cool. Purée ingredients until there are no lumpy pieces. Add pre-cooked steamed lentils from Trader Joes ( found in the produce section). Stir in one cup of reduced fat coconut milk. Add sea salt and black pepper to taste.
Reheat the soup and enjoy!

Broccoli Bliss Biscuits

I make these delicious biscuits as a snack. Broccoli is one of the healthiest vegetables because of its antioxidant and anti-inflammatory properties. Enjoy!

Preheat your oven to 375 degrees.
Line a cookie sheet with parchment paper.

Steam 1 head of broccoli for about 5 minutes, just till it is slightly tender, but not cooked all the way through.
In a bowl combine: the steamed broccoli, 3 eggs, 1 1/4 cups of cheddar cheese, 1/4 cup of Parmesan cheese, pepper to taste, 1 cup of gluten free bread crumbs.
Form little patties and bake for 15 minutes, then flip them over and bake for 10 minutes more.

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North African Bean Soup Recipe

soupMy husbands’ Aunt Dora-Thea gave us this recipe and we make it quite often. It is delicious, but the best part is that it’s a very healthy soup. My 2 children enjoy it as well. My daughter likes to sprinkle parmesan cheese on top like minestrone soup. I hope you enjoy it as much as my family and I do!

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