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Sesame salmon, purple sprouting broccoli & sweet potato mash

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Sesame salmon, purple sprouting broccoli & sweet potato mash

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Ingrediants

1 ½ tbsp sesame oil

1 tbsp low-salt soy sauce

thumb-sized piece ginger

grated

1 garlic clove

crushed

1 tsp honey

2 sweet potatoes

scrubbed and cut into wedges

1 lime

cut into wedges

2 boneless skinless salmon fillets

250g purple sprouting broccoli

1 tbsp sesame seeds

1 red chilli

thinly sliced (deseeded if you don't like it too hot)

Reasons it's healthy: Salmon contains healthy fats, Salmon is a quality source of protein, purple sprouting broccoli is rich in vitamins, This meal is high in fiber, sweet potatoes are a high quality starch

Dietary accommodations: pescetarians

how to prepare:

step 1

Heat oven to 200C/180 fan/ gas 6 and line a baking tray with parchment. Mix together 1/2 tbsp sesame oil, the soy, ginger, garlic and honey. Put the sweet potato wedges, skin and all, into a glass bowl with the lime wedges. Cover with cling film and microwave on high for 12-14 mins until completely soft.

step 2

Meanwhile, spread the broccoli and salmon out on the baking tray. Spoon over the marinade and season. Roast in the oven for 10-12 mins, then sprinkle over the sesame seeds.

step 3

Remove the lime wedges and roughly mash the sweet potato using a fork. Mix in the remaining sesame oil, the chilli and some seasoning. Divide between plates, along with the salmon and broccoli.

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This dish is very good yet incredibly healthy. The ingrediants include...Ingredients

▢1 lb. frozen Shrimp shell removed

▢1 lb. frozen calamari rings unbreaded

▢1/2 cup salted butter

▢3 tablespoons minced garlic

▢1/4 teaspoon dried chili flakes

▢2 tablespoons chopped flat leaf parsley

▢Salt to taste

What makes this dish so healthy is the abundance of much needed protein for your body from both the squid and clams. The clams have a massive amount of iron, which is good for oxygen transportation. The squid has a lot of omega 3 fatty acids,(the better varient of omega 6) vitamin b12 selenium and phosphorous. Butter is also integral for the human body and is underated health wise. The garlic will also help your cardiovascular health, immune system, and digestive system. This is overall a great dish that is lower in calories high in protein, test, and vitamins, with a lot of helpful things for your body. One substitute for someone who is allergic to garlic would be shallots and it would taste just as good.

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Butter Garlic Shrimp and Squid makes a good appetizer. It can also be a good topping for pasta. Since we are on a vacation, I tried using frozen ingredients that I got from the supermarket

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Ingredients: mushrooms, onions, garlic, butter, flour, broth (beef or vegetable), white wine, sour cream or Greek yogurt, and a variety of seasonings.

Reasons it's healthy: 1. It is a vegetarian dish, 2. There is no sugar, 3. Covers the foods groups, 4. healthy balance of protein and carbohydrates, 5. provides sufficient nutrients for your diet.

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This is healthy because...

1). There are veggies like green beans & onions.

2). Nothing sugary is in the recipe.

3). There is nothing that is too fatty.

4). Green beans are a source of fiber & beta carotene

5). The onions provide carbs

Ingredients:

Green Beans

Onions

Olive oil

Butter

Mushroom

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This Campbell’s green bean casserole is a holiday favorite made with tender cut green beans in creamy mushroom soup, topped with crunchy fried onions.

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1 sweet potato, about 1 pound, peeled and cut into 1- to 1½-inch pieces

▢1 small crown broccoli, about 10 ounces, cut florets into 1½-inch pieces

▢3 tablespoons extra virgin olive oil, divided

▢½ teaspoon smoked paprika

▢½ teaspoon granulated garlic or garlic powder

▢Salt and freshly ground black pepper, to taste

▢1 bunch asparagus, (about 12 spears) woody ends trimmed about halfway up and cut into 1- to 1½-inch pieces

▢1 cup cherry tomatoes, halved (use a variety of colors)

Instructions

Preheat oven to 425 degrees F.

Place the sweet potato and broccoli on a large rimmed baking sheet (should be sort of full l but not crowded). Drizzle with 2 tablespoons olive oil and season with the smoked paprika, granulated garlic (or garlic powder) and salt and pepper, to taste. Stir with a spatula to distribute the oil and seasonings.

Transfer the baking sheet to the oven and roast for 20 minutes, stirring with a spatula about halfway through.

Meanwhile, place the asparagus and tomatoes in a small bowl and toss with the remaining 1 tablespoon olive oil and a little salt and pepper, taste.

Remove the baking sheet from the oven and pour the asparagus and tomatoes onto the baking sheet. Using a spatula, spread the veggies out into an even layer and return the baking sheet to the oven. Continue to roast for an additional 8 to 10 minutes, or until the asparagus is fork tender.

1) Vegetables are part of a balanced diet

2) Roasting cuts down on unnecessary fats

3) High in fiber

4) High in nutrients

5) Filling

This will accommodate to people who are dairy free, vegan, vegitatian, and diabetic.

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Recipe:

For the pasta salad:

1 8.8 oz box Barilla Chickpea Rotini

1 bunch cilantro, chopped (about ¾ cup)

1 bunch green onions (green parts only), sliced (can sub ½ small red onion)

1 pint grape tomatoes, chopped

1 bell pepper, chopped

1 cup corn (I used defrosted from frozen)

Zesty tahini sauce:

⅓ cup tahini

1 medium to large lime, juiced (3 tbsp lime juice)

¼ cup + 2 tbsp water

½ tsp garlic powder

1 tsp cumin

1 tsp smoked paprika

¾ tsp fine sea salt (to taste)

Freshly ground black pepper

1. Cook pasta according to package directions, or until al dente. Drain and transfer to a large mixing bowl and place in the refrigerator while you prep.

2. Meanwhile, make the zesty tahini sauce by whisking together tahini, lime juice, water, garlic powder, cumin, smoked paprika, salt, and pepper in a medium bowl. It should be a pourable consistency and not too thick. Add more water a tablespoon at a time if needed.

3. Set aside a couple pinches of cilantro and onions for topping. Add remaining cilantro, onions, tomatoes, pepper, and corn to the bowl with the pasta. Top with tahini sauce and stir to combine. Season to taste with salt (I used 1 tsp) and pepper.

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Healthy Southwestern Pasta Salad - Hummusapien

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Flavorful and filling Healthy Southwestern Pasta Salad with bright veggies and a creamy spiced tahini sauce! Vegan and gluten free.

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¼ cup chicken broth

▢¼ cup tamari soy sauce (or coconut aminos)

▢1 tablespoon dry sherry (optional – this isn't required, it's just an extra flavor-boost if you have it)

▢1 tablespoon honey

▢1 teaspoon sesame oil

▢1 teaspoon rice vinegar (or apple cider vinegar)

▢1 tablespoon cornstarch (or arrowroot powder)

2 tablespoons avocado oil

▢1 pound boneless skinless chicken breast, cut into 1-inch pieces

▢salt and pepper, to taste

▢1 red bell pepper, deseeded and chopped

▢1 small carrot, thinly sliced

▢2 cups broccoli florets, cut into bite-sized pieces

▢1 small yellow onion, chopped

▢1 tablespoon finely grated fresh ginger

-Chicken is lean meat

-Chicken has a lot of protein

-Vegetables are full of fiber and vitamins

-Healthy carbs from the rice

-Healthy fats from the avocado oil

-Sesame oil is a healthy fat

-Recipe is good for lactose intolerant people.

Mix the wet ingredients to make a sauce, cook the chicken in a pan, cook the vegetables, combine and serve.

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Ingredients

8 ounces

dried fettuccine pasta

2

boneless, skinless chicken breasts (about 1 pound total)

1 teaspoon

kosher salt, divided

1/2 teaspoon

freshly ground black pepper, divided

2 tablespoons

canola oil

8 tablespoons

(1 stick) European-style unsalted butter, divided

2 cloves

garlic, minced

1 cup

heavy cream

1 cup

finely grated Parmesan cheese (2 1/2 ounces), plus more for serving

1/4 teaspoon

freshly grated nutmeg

Cook the pasta, drain, and reserve cooking water. Bring a large pot of salted water to a boil. Add the fettuccine and cook until al dente, 8 to 10 minutes. Reserve 1/2 cup of the pasta cooking water, then drain the pasta.

Dry the chicken and season with salt and pepper. Meanwhile, pat both sides of the chicken breasts dry with paper towels. Season with 3/4 teaspoon of the salt and 1/4 teaspoon of the pepper.

Heat the oil over medium-high in a large frying pan. Heat the oil in a large frying pan over medium-high heat until shimmering, 2 to 3 minutes. If you have a pan that has straight sides, here's the time to use it. Do not use a nonstick pan.

Add the chicken to the hot pan, and cook for 5 to 7 minutes. Swirl the pan just before adding the chicken to distribute the oil. Add the chicken and leave it alone for 5 to 7 minutes, until the bottom is golden-brown. If you try to to turn the chicken and it feels stuck, it isn't ready to flip.

Flip the chicken and cook for another 5 to 7 minutes, until the chicken reaches 165°F. Flip the chicken over and add 1 tablespoon of the butter right between them. Pick up the pan and give it a gentle swirl to distribute the melting butter. Cook the chicken until it reaches an internal temperature of 165°F, 5 to 7 minutes more.

Ingredients

8 ounces

dried fettuccine pasta

2

boneless, skinless chicken breasts (about 1 pound total)

1 teaspoon

kosher salt, divided

1/2 teaspoon

freshly ground black pepper, divided

2 tablespoons

canola oil

8 tablespoons

(1 stick) European-style unsalted butter, divided

2 cloves

garlic, minced

1 cup

heavy cream

1 cup

finely grated Parmesan cheese (2 1/2 ounces), plus more for serving

1/4 teaspoon

freshly grated nutmeg

Coarsely chopped fresh parsley leaves, for serving

Equipment

Measuring cups and spoons

Knife and cutting board

Large pot

Paper towels

Large frying pan

Tongs

Instant-read thermometer

Plate

Aluminum foil

Whisk

Microplane or box grater

Parchment paper (optional)

Instructions

Cook the pasta, drain, and reserve cooking water. Bring a large pot of salted water to a boil. Add the fettuccine and cook until al dente, 8 to 10 minutes. Reserve 1/2 cup of the pasta cooking water, then drain the pasta.

Dry the chicken and season with salt and pepper. Meanwhile, pat both sides of the chicken breasts dry with paper towels. Season with 3/4 teaspoon of the salt and 1/4 teaspoon of the pepper.

Heat the oil over medium-high in a large frying pan. Heat the oil in a large frying pan over medium-high heat until shimmering, 2 to 3 minutes. If you have a pan that has straight sides, here's the time to use it. Do not use a nonstick pan.

Add the chicken to the hot pan, and cook for 5 to 7 minutes. Swirl the pan just before adding the chicken to distribute the oil. Add the chicken and leave it alone for 5 to 7 minutes, until the bottom is golden-brown. If you try to to turn the chicken and it feels stuck, it isn't ready to flip.

Flip the chicken and cook for another 5 to 7 minutes, until the chicken reaches 165°F. Flip the chicken over and add 1 tablespoon of the butter right between them. Pick up the pan and give it a gentle swirl to distribute the melting butter. Cook the chicken until it reaches an internal temperature of 165°F, 5 to 7 minutes more.

Ingredients

8 ounces

dried fettuccine pasta

2

boneless, skinless chicken breasts (about 1 pound total)

1 teaspoon

kosher salt, divided

1/2 teaspoon

freshly ground black pepper, divided

2 tablespoons

canola oil

8 tablespoons

(1 stick) European-style unsalted butter, divided

2 cloves

garlic, minced

1 cup

heavy cream

1 cup

finely grated Parmesan cheese (2 1/2 ounces), plus more for serving

1/4 teaspoon

freshly grated nutmeg

Coarsely chopped fresh parsley leaves, for serving

Equipment

Measuring cups and spoons

Knife and cutting board

Large pot

Paper towels

Large frying pan

Tongs

Instant-read thermometer

Plate

Aluminum foil

Whisk

Microplane or box grater

Parchment paper (optional)

Instructions

Cook the pasta, drain, and reserve cooking water. Bring a large pot of salted water to a boil. Add the fettuccine and cook until al dente, 8 to 10 minutes. Reserve 1/2 cup of the pasta cooking water, then drain the pasta.

Dry the chicken and season with salt and pepper. Meanwhile, pat both sides of the chicken breasts dry with paper towels. Season with 3/4 teaspoon of the salt and 1/4 teaspoon of the pepper.

Heat the oil over medium-high in a large frying pan. Heat the oil in a large frying pan over medium-high heat until shimmering, 2 to 3 minutes. If you have a pan that has straight sides, here's the time to use it. Do not use a nonstick pan.

Add the chicken to the hot pan, and cook for 5 to 7 minutes. Swirl the pan just before adding the chicken to distribute the oil. Add the chicken and leave it alone for 5 to 7 minutes, until the bottom is golden-brown. If you try to to turn the chicken and it feels stuck, it isn't ready to flip.

Flip the chicken and cook for another 5 to 7 minutes, until the chicken reaches 165°F. Flip the chicken over and add 1 tablespoon of the butter right between them. Pick up the pan and give it a gentle swirl to distribute the melting butter. Cook the chicken until it reaches an internal temperature of 165°F, 5 to 7 minutes more.

Make the Alfredo sauce. Whisk in the cream, Parmesan, nutmeg, remaining 1/4 teaspoon salt, and remaining 1/4 teaspoon pepper. Simmer for 3 to 4 minutes. If the sauce is too thick, add some of the reserved pasta cooking water, a few tablespoons at a time, to thin it out.

Add the drained pasta and toss to coat in the sauce. Add the drained fettuccine to the sauce and toss to coat. Divide the pasta among serving bowls and top with a few slices of chicken. Garnish with parsley, more Parmesan, and black pepper if desired.

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RECIPE:

4 tablespoons olive oil

1 large diced medium-sized eggplant

2 large diced medium-sized zucchini

1 peeled large diced yellow onion

1 seeded large diced red bell pepper

1 seeded large diced green bell pepper

6 thinly sliced garlic cloves

7 to 8 large diced Roma tomatoes

1 teaspoon sugar

6 fresh thyme sprigs

2 fresh parsley stems with leaves

coarse salt and fresh cracked pepper to taste

HEALTHY:

High in fiber

Abundant in vitamins and minerals

Low-calorie count

Olive oil is good for the heart

Has many vegetables

Is good for vegetarian and vegan diets

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Korean Beef Stir-Fry (Antonio/ Andrew F)

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Korean Beef Stir-Fry (Antonio/ Andrew F)

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Ingredients

3 tablespoons mirin, (see Note)

2 tablespoons reduced-sodium soy sauce

2 teaspoons cornstarch

1 tablespoon canola oil

8 ounces flank steak, trimmed of fat and very thinly sliced against the grain (see Tip)

1 tablespoon chopped garlic

2 teaspoons chopped jalapeno pepper, or to taste

1 ½ teaspoons chopped fresh ginger

4 cups mung bean sprouts

1 6-ounce bag baby spinach

¼ cup chopped fresh cilantro

1 teaspoon toasted sesame oil

2 tablespoons toasted sesame seeds, (see Tip), optional

Why This Meal is Healthy: Low calorie, high in protein, and containing vegetables like spinach which is an excellent source of vitamins and nutrients.

Steps to make:Directions

1. Combine mirin, soy sauce and cornstarch in a small bowl.

2. Heat oil in a large nonstick skillet over medium-high heat. Spread steak out in the pan and cook until seared on one side, about 1 minute. Add garlic, jalapeno and ginger and cook, stirring, until fragrant, about 30 seconds. Add bean sprouts and spinach (the pan will be very full). Pour the mirin mixture into the pan and stir gently until the sauce thickens and the spinach is wilted, about 3 minutes. Stir in cilantro and sesame oil. Serve topped with sesame seeds (if using).

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1. Potatoes are rich in vitamins and minerals

2. Accommodates multiple allergies as long as cross-contamination is avoided (ex: cook all potatoes on tinfoil to limit cross-contamination, and have different toppings for different diets each with its spoon/fork to further limit cross-contamination)

3. Different topping combinations accommodate different diets in terms of nutrition, such as broccoli, onions, cilantro, and green beans for those who need more veggies, or meat, cheese, and beans for people who need more protein and calories

4. Serves a lot of people at a time so it's great for gatherings, even picky eaters because they can choose toppings they like

5. Quick, easy, and affordable

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Baked Potato Bar Ideas - Entertaining On A Budget!

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Baked Potato Bar Ideas is a buffet of baked potatoes and toppings. It’s a really easy way to impress your guests, while entertaining on a budget!