Below you will find some of Kathy's favorite recipes chosen for a generic approach to a healthy, nutritious lifestyle.
As part of a training program, Kathy will design a diet specifically for your dietary requirements based on what you hope to achieve.
Recipe of the Month
Each month Kathy adds a new recipe to the Recipe page in order to help keep
your diet fresh and interesting, but above all — healthy!
African Yam Stew
4 cups vegetable broth
1 chopped onion
2 cups peeled and diced yams
1 cup canned chick peas (garbanza beans)
1 cup uncooked brown rice
¼ teaspoon salt
¼ cup peanut butter or any nut butter, like almond
2 cups chopped collard greens or kale
½ teaspoon black pepper
1 tablespoon of tamari
2 teaspoons Chinese Chili Garlic sauce (optional)Heat 2 tablespoons of stock in a large pot. Add the onion and sauté over medium heat for 5 minutes, adding more stock if necessary. Add the remaining stock, yams, chick peas (garbanzas), rice and salt; simmer for 45 minutes.
In a small bowl, blend the peanut butter with ½ cup of liquid from the stew to make a smooth paste. Stir into the stew along with the greens and cook for 5 minutes. Stir in pepper and tamari sauce; add chili sauce to taste.
Enjoy!
Previous Recipes of the month
By Martha Rose Shulman1 6-ounce bag baby spinach
2 tablespoons extra virgin olive oil
1 medium onion, chopped
2 plump garlic cloves
4 cups cooked quinoa, (1 cup uncooked)
2 large eggs
3 ounces Gruyère cheese, grated (3/4 cup)
1 1/2 teaspoons chopped fresh sage
1 ounce Parmesan, grated (1/4 cup)1. Preheat the oven to 400ºF. Oil a 2-quart gratin or baking dish.
2. Heat a medium frying pan or a wide saucepan over medium-high heat. Wash the spinach and without spinning dry, add to the pan and wilt in the liquid left on the leaves after washing. You may have to do this in 2 batches. As soon as the spinach wilts, remove from the heat and rinse with cold water. Squeeze dry and chop. Set aside.
3. Wipe the pan dry and heat 1 tablespoon of the olive oil in it over medium heat. Add the onion and cook, stirring often, until tender, about 5 minutes. Add the garlic and stir with the onion until fragrant, about 1 minute. Stir in the spinach and season with salt and pepper. Remove from the heat.
4. Beat the eggs in a large bowl and add 1/2 teaspoon salt. Stir in the quinoa, the onion and spinach mixture, the Gruyère, and the sage. Add freshly ground pepper and stir the mixture together. Scrape into the gratin dish. Sprinkle the Parmesan over the top and drizzle on the remaining tablespoon of olive oil. Place in the oven and bake until nicely browned on top, about 25 minutes. Remove from the heat, allow to sit for about 5 minutes, and serve.
Enjoy!
2-3 Fuyu Persimmons
1 bunch Arugula
¼ cup walnuts
1 small button of Harley Farms' Fromage BlancPeel and slice persimmons. Wash and gently tear arugula and place into salad bowl. Add persimmons. In a medium, heavy frying pan, over a high heat, toast the walnuts for 2 to 3 minutes, stirring frequently. Remove from heat and set aside until cool. Chop walnuts and add them to the salad bowl. Crumble fromage blanc over the salad greens and dress with a light coating of walnut (or olive) oil and a little balsamic vinegar. Add salt and pepper to taste.
Enjoy!
Spaghetti Squash
Serves 4-6
Prep time: 15 min
Cook time approximately 30 minutes1 spaghetti squash, halved lengthwise and seeded
2 tablespoons olive oil
1 onion, chopped
1 clove garlic, minced
1 ½ cups chopped tomatoes (can use canned diced tomatoes)
¾ cup crumbled feta cheese
3 T sliced black olives or kalamata olives
2 T chopped fresh basil
1 c. chopped artichoke hearts (optional)Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
Place spaghetti squash cut sides down on the prepared baking sheet and bake 30 minutes in the preheated oven, or until a sharp knife can be inserted with only a little resistance. Remove squash from oven, and set aside to cool enough to be easily handled.
Meanwhile, heat oil in a skillet over medium heat. Saute onion in oil until tender. Add garlic, and sauté for 2 to 3 minutes. Stir in the tomatoes, and cook only until tomatoes are warm.
Use a large spoon to scoop the stringy pulp from the squash and place in a medium bowl. Toss with the sautéed vegetables, feta cheese, olives, and basil. Serve warm.
Enjoy!
(recipe courtesy of Cary Neff, Eating Right)
8 fingerling potatoes
3 T. olive oil
½ tsp. sea salt
¼ tsp freshly ground black pepper
2 tsp. fresh herb mix (equal parts finely chopped fresh basil, oregano, flat-leaf parsley, and thyme)
1 medium zucchini, diced
4 (4-ounce) chicken or pheasant breasts, skin removed
1 leek (white part only), cut in ½ lengthwise, cut into 1/2 –inch slices
8 baby carrots
1-cup morel or small crimini mushrooms
1-2 cloves of garlic, minced
½ cup white wine
2 cups chicken broth
4 cups chopped Swiss chardPreheat oven to 400 degrees
Wash the fingerling potatoes, pat dry, and season with 2 Tablespoons of olive oil and half of the salt, pepper, and fresh herbs. Place the potatoes on a baking sheet and roast for 20 minutes until golden brown.
Season the chicken with the remaining salt, pepper, and herbs. Heat a Dutch oven over medium-high heat and add the olive oil to lightly coat the bottom of the pan. Sear the chicken breasts on one side for about two minutes and turn over. Add the leeks, carrots, mushrooms, zucchini, and garlic. Cook, stirring constantly, for one minute to sear the vegetables. Add the white wine, and boil until the wine is reduced by half, about two minutes. Add the Swiss chard to one side of the pan to braise the greens in the cooking liquid, about one minute.
To serve: Place ½ cup of the Swiss chard in the center of four large soup bowls. Slice each chicken breast on an angle into five pieces. Arrange the chicken on top of the Swiss chard. Divide the vegetables and potatoes among the four bowls and ladle the broth around the vegetables.
Enjoy!
(Adapted from Andrew Weil, M.D. and Rosie Daley’s Roasted Winter Squash and Apple Soup recipe)
1 small pumpkin (~3-4 lbs)
2 medium onions, peeled and quartered
3 cloves garlic, peeled
2 tart, firm green apples, peeled, cored, and quartered
2 tablespoons extra virgin olive oil
Salt and red chili powder to taste
4-5 cups vegetable brothPreheat oven to 400 degrees
Pierce pumpkin with sharp knife in several places. Place directly in oven for approximately 15-20 minutes. Remove pumpkin and cool. Once cool enough to handle, peel, seed, and cut into 2-inch pieces.
In a large roasting pan, toss the pumpkin, onions, garlic, and apples with the oil to coat. Season well with the salt and chili powder. Roast, stirring every 10 minutes, until vegetables are fork tender and lightly browned, about 40 minutes.
Put half of the vegetables with 2 cups of the broth in a food processor and puree until smooth. Repeat with the remaining vegetables and broth. Return pureed mixture to the pot. If the soup is too thick, add more broth. Correct the seasoning and heat to a simmer.
Serve in warm bowls with a dollop of Greek yogurt.
Enjoy!
(Adapted from a recipe in the New York Times)
3 ½ cups chicken broth (or water)
1 ½ lbs ripe tomatoes, cored and cut into thick wedges
Salt and freshly ground black pepper
¼ cup extra virgin olive oil
1 med. Onion, minced
1 T minced garlic (1 clove)
1 T tomato paste or tapenade
Large pinch saffron threads (optional)
2 tsps. Smoked paprika (or other paprika)
2 cups Arborio or other short-grain rice
Minced fresh parsley for garnish1. Preheat oven to 450 degrees. Warm broth or water in a saucepan. Put tomatoes in a medium bowl, sprinkle with salt and pepper, and drizzle them with 1-tablespoon olive oil. Toss to coat.
2. Put remaining oil in a 10 or 12-inch ovenproof skillet (or dutch oven) over medium-high heat. Add onion and garlic, sprinkle with salt and pepper, and cook stirring occasionally until vegetables soften, 3 to 5 minutes. Stir in tomato paste, saffron—if using, and paprika, and cook for a minute more. Add rice and cook, stirring occasionally, until it is shiny, another minute or two. Add liquid (broth) and stir until just combined.
3. Put tomato wedges on top of rice and drizzle with juices that accumulated in bottom of bowl. Put pan in oven and roast, undisturbed, for 15 minutes. Check to see if rice is dry and just tender. If not, return pan to oven for another 5 minutes. If rice looks too dry but still is not quite done, add a small amount of stock or water (or wine). When rice is ready, turn off oven and let pan sit for 5 to 15 minutes.
4. Remove pan from oven and sprinkle with parsley. If you like, put pan over high heat for a few minutes to develop a bit of a bottom crust before serving.
Yield: 4-6 servings.
Enjoy!
(Adapted from Jane Brody’s Good Food Book)
1-cup buttermilk
1 cup rolled oats
1/2 cup dried blueberries
1/2 cup whole-wheat flour
1/2 cup unbleached white flour
1-teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
3 tablespoons of ground flax seed
1/3 cup unsalted butter
1/4 cup brown sugar
1-tablespoon honey or maple syrup
1 eggIn a small bowl, combine the buttermilk, oats, and raisins, and let the mixture stand until the liquid is absorbed; about ½ hour.
In another bowl, combine the flour, baking powder, baking soda, salt, and wheat germ.
In a large mixing bowl, beat the butter and the sugar until the mixture is light. Beat in the maple syrup and the egg.
In alternating batches, add the flour mixture and the oat mixture to the butter mixture, stirring to moisten the dry ingredients after each addition.
Divide the batter among 10 well-greased muffin cups. Bake the muffins in a preheated 400-degree oven for 25-30 minutes.Enjoy!
2 cups cherry tomatoes, halved
2 cups cooked black beans (if using canned, rinse well)
1 avocado, peeled and diced
4 green onions, dicedVinaigrette
1/8-cup olive oil
1/8 cup walnut oil
1/8 cup balsamic
Salt and pepper to tasteMix tomatoes through green onions. Prepare vinaigrette and toss in with the rest of the salad. Serve on a bed of mixed greens.
Enjoy!
1 banana
½ cup silken tofu
½ cup soymilk (or reg milk)
2 T. unsweetened cocoa powder
1 T honeySlice banana and freeze (at least an hour). Blend tofu, soymilk, cocoa, and honey in a blender until smooth. With the motor running, add the banana slices, a few at a time, as blender is running. Continue to puree until smooth.
1 Tablespoon olive oil
1 cup chopped onion
2 cups dried lentils, rinsed
1 cup chopped carrots
2 cups died tomatoes, fresh or canned (14 ounces)
8 cups water or broth (I used chicken or vegetable broth)
grated cheese (optional)In a large pot, heat oil over medium heat. Cook onion until soft and lightly browned (5 min). Add lentils, carrots, tomatoes with their juice, and water or broth.
Stir and bring to a boil Reduce heat and simmer about 45 minutes or until lentils are tender. Spoon soup into bowls and top with cheese (if desired). Makes 6 servings.
For Crock Pot: Cook onion in pan, then throw everything except the cheese in a crock-pot and let it cook on low all day.
Archived Recipes of the Month - Click here to view all of Kathy's healthy recipe choices from the previous year.
