happy eats healthy

being healthy is finally delicious and easy!

 

Healthy Chicago Cooking Classes

Veggie

Asparagus Soup with Lemon Cream

Prep Time: 10 minutes (plus 2 hours soaking)

Prep Notes: Pre-soaking the cashew nuts will soften them and make them easier to blend; skip this step if time does not allow

Cook Time: 30 minutes

Ingredients

1 tbls olive oil
1 cup onions, chopped
3 large garlic cloves, minced
5 cups diced asparagus
1 tbls sherry vinegar
1 cup white wine
2 cups broth
juice of 2 lemons
1/2 cup cashews (soaked 2 hours)
3 tbls chives
sea salt

Directions
Warm the olive oil in a medium to large soup pot. Add in the onions and cook 5 minutes on medium heat, stirring often. Add in the garlic and asparagus, stir well to coat, cook for 5 minutes, stirring often. Deglaze the pan with the white wine, add in the broth and vinegar. Cover and simmer 5 minutes or until the asparagus is soft.

While the soup is cooking, place the soaked cashews, lemon juice and the chived in a blender and blend until creamy and combined.

Use an immersion blender to blend soup until creamy, or carefully pour into a blender and blend. Add sea salt to taste.

Scoop soup into bowls adding a good dollop of the lemon cream.

Detoxifying Apple Cabbage Salad

Prep Time
5 minutes

Cooking Time
3 minutes

Ingredients
2 cups thinly sliced cabbage

1 small apple, chopped into thin matchsticks

1 scallion, chopped

1 tbls sesame oil

1/2 tbl pure or toasted sesame oil

1/2 tbls rice vinegar

1 tbls tamari

2 tbls sesame seeds

Directions
Chop the cabbage, apple and green onion- toss in a bowl.

Toast the sesame seeds in a small pan over low heat. Remove from heat and add the oil, vinegar and tamari into the pan, swirl to combine.

Pour the dressing over the salad, toss well. Enjoy.

Chickpea, Avocado & Dill Salad (mock egg/chicken salad)

Ingredients
1/2 avocado

2 tsp grainy mustard

2 tbls extra virgin olive oil

2 tbls lemon

1 cup cooked chickpeas (garbanzo beans)

1 large celery stick, chopped small

2 large red radishes, chopped small

2 tbls minced red onion

2 tbls capers

handful of fresh dill, lightly chopped or torn

Salt and pepper

Directions
Place the avocado, mustard, olive oil and lemon in a medium size mixing bowl. Mash the mixture together using a fork or potato masher until well combined.

Add in the chickpeas and partially mash again.

Add the remaining ingredients along with a couple good pinches of salt and pepper, mix well. Use as a sandwich spread or on top a plate of lettuce.

Notes
This is a great vegan substitute for both egg or chicken salad with the protein coming from the chickpeas. The avocado offers a creamy base against the crunchy the crunchy veggies and salty capers. If you don’t have capers, try olives or pickles instead.

The fresh dills really adds a ton of flavor; try mixing in different herbs like basil or chives for a totally different flavor profile.

Apple Wild Rice Pilaf (a Perfect Holiday Gift-Jar gift)

Cooking Time
35 minutes

Ingredients

Per 16 oz Jar:

1 cup wild rice

1 tsp dried, minced garlic

1 tbls dried minced onion

1/2 teaspoon dried parsley

1/4 teaspoon dried oregano

1/4 teaspoon dried thyme

1 bay leaf

1 tsp ground mustard

1 teaspoon salt

1/4 teaspoon pepper

2 tbls dried cranberries

1/4 cup chopped pecans
1 apple juice box (1 cup apple juice)

Directions
Layer the seasonings in the bottom of a 16 oz mason jar (garlic, onion, parsley, oregano, thyme, bay leaf, ground mustard, salt and pepper.) Add the wild rice on top of the seasonings. Add a layer of plastic wrap, add in the cranberries and pecans into the wrap and twist closed. Screw on the mason jar lid. Attach the apple juice box with tape and ribbon.

Share the following directions with the jar.

Directions: Open jar, remove cranberries & pecans, set aside. In a small to medium pot, bring 1 cup apple juice (the included juice box) and 2 cups of water or broth to a boil. Pour in everything in the mason jar (the rice and seasoning.) Cover and lower heat to simmer. Cook until the liquid has been absorbed and the rice is at desired texture, about 30-40 minutes. Top with the pecan and cranberries and enjoy!

Great as a meal or served as a side dish!

gluten/dairy free

Notes
This gorgeous Wild Rice Pilaf is bursting with nutty and sweet flavors! Wild rice is technically not a rice, it’s a gluten free grass. It’s easier to digest (actually enhancing digestion as it’s rich in magnesium and fiber) and contains no arsenic like other types of rice do.

Aside from being an absolutely yummy dish, this recipe makes the perfect gift. Just place all the ingredients in a jar, attach the directions and you have a stunning, healthy gift everyone will love!

 

Za’atar

Cooking Time
5 minutes

Ingredients
1 tbls fresh dried thyme

2 tbls toasted sesame seeds

2 tsp sumac

1/2 tbls coarse

Directions
Lightly crush the thyme. Toss all the ingredients together in a glass jar.

Store in the refrigerator up to 2 weeks for best freshness.

Notes
This is a traditional eastern Mediterranean spice blend. Use as a seasoning on everything from veggies to meat and fish. Try with olive oil or yogurt for a quick dip.

Sumac is a tart lemony lebanese spice found at most spice shops.

Watermelon Dessert Pizza

Prep Time
5 minutes

Ingredients
1 Watermelon slice

Strawberries, blueberries and cherries

Toasted coconut flakes

Toasted pecans

Honey

Flake sea salt

Coconut Butter (optional)

Edible flowers (optional)

 

Directions

Cut one big, thick slice of watermelon from the middle of your melon. I made a couple ‘pizza’s’ so I sliced the whole watermelon into rounds and choose my favorite 2 slices.

Lay on a platter and cut into triangles like you would a pie, 8-16 slices.

Slice the strawberries and pit and slice the cherries; arrange across the watermelon slice along with the blueberries.

Sprinkle on the toasted coconut and crush on the toasted pecans.

Drizzle the whole thing with about a spoon full of honey. Also drizzle with coconut butter if using.

Top with a sprinkling of flake sea salt and edible flowers.

 

 

Pineapple Cilantro Smoothie

Cooking Time
3 minutes

Ingredients
1 1/2 cups frozen pineapple

Juice of 1/2 fresh lime

handful of cilantro

handful of a mild green (try bok choy, beet greens or spinach)

1 cup almond milk or coconut kefir (more or less to achieve desired consistency)

Ice (only needed if the pineapple is not frozen)

Directions
Place all the ingredients in a blender, blend until smooth and creamy.

Enjoy!

Notes
Try this even if you aren’t a big cilantro fan; the pineapple help mask its pungency a bit.

Cilantro is amazing at removing heavy metals from the body.

Sundried Tomato Pesto

Prep Time:
30 minutes (for soaking)

Cooking Time:
>5 minutes to blend

Ingredients
12 sundried tomatoes

3/4 cup extra virgin olive oil

1/3 cup almonds

1 tbls fresh rosemary

1/2 tsp smoky paprika

2 garlic cloves

1 packed cup kale

1 1/2 tbls white balsamic vinegar

Directions
Soak the tomatoes in the olive oil for about 30 minutes.

Combine all ingredients (including the soaked tomatoes and oil) in a blender or food processor. Blend until combined and chunky, but stop before the pesto is smooth. Leaving some texture in the pesto gives it more depth.

Use immediately or store in the fridge for up to one week.

Mushroom Bacon

Ingredients
1 king oyster mushroom (see note below for using shiitake mushrooms)

4 tbls avocado oil (or melted coconut oil)

4 tsp maple syrup

1.5 tsp smoky paprika

Good pinch of coarse sea salt

Directions
Preheat oven to 350 degrees. Line a baking sheet with parchment paper.

Cut the mushrooms into lengthwise slices, very thin.

Toss the mushroom slices with the remaining ingredients. Place on a single layer on the baking sheet. Bake for about 15 minutes, flip and bake another 15 or until crispy. Remove from oven and let cool, they will crisp some as they cool. Some pieces may get done sooner than others, keep a close on on them after flipping.

Enjoy immediately. Store in the fridge at an air tight container- place back in the oven to re-crisp as needed

Notes
The king oyster mushroom is the only mushroom that allows for big, long slices which really replicate a full slices of bacon with both crispy and chewy factors. I’ve also done this with shiitake mushrooms, they come out as small pieces- more like little bacon bits, still great flavor and fun to top anything.

GF Sunflower Cracker

Cooking Time
15-20 minutes

Ingredients
1 tbls ground flax seed

3 tbls water

1/2 cup walnuts

1/2 cup sunflower seeds

1 tbls hemp seeds

2 tbls coconut flour

Coarse salt

Optional seasonings

Directions
Preheat the oven to 350 degrees. Set a sheet pan in the oven while it heats up.

Soak the ground flax seed in the water for at least 10-20 minutes.

In a blender or small food processor blend together the sunflower seeds and walnuts, not to a full powder but just to chop finely. Add in the soaked flax seed, coconut flour and hemp hearts, blend to combine. The mixture should come together to a ball. If the dough seems a little dry, add in just a teaspoon or two of water.

Set the dough between two pieces of parchment paper and roll out to desired thickness-I make them fairly thin; try these at about a thickness between a triscuit and a wheat thin cracker. Use a knife or a pizza cutter to make cuts through the dough to the size cracker you want. I tend to use the size of a wheat thin again as my template. Sprinkle with coarse salt and any other seasonings (cumin, rosemary, oregano, etc.)

Place the parchment and marked crackers on the hot sheet tray and bake for 15-25 minutes, until crunchy. They will crunch up a bit once out of the oven and you may want to take the outer edge pieces out before the inner pieces.

Notes
I like this cracker for it’s more delicate, softer texture; it’s a great gluten free option for those time you need a little snack. It comes together in no time. Stores in the freezer well too!

Crunchy Lotus Root Chips

Cooking Time
10-20 minutes

Ingredients
1 lotus root

1 tbls oil (avocado, olive or melted coconut oil)

Sea salt

Black pepper

Directions
Preheat the oven to 300 degrees. Line 2 sheet trays with parchment paper.

Peel the outside of the lotus root using a vegetable peeler, chop off the ends and discard. Slice the lotus root as thin as possible, using a mandolin is recommended for consistency. Toss the slices with the oil, lay them out on the sheet trays. Add a good pinch of salt and fresh black pepper (optional). Place in the oven and bake for 10 minutes and flip.

Cook for another 10 minutes or until golden dark brown (this might even take up to 20 minutes). Keep a close eye on them as some will get done quicker than others if your oven cooks uneven and if the slices are cut uneven. They will crisp up a bit more once you remove them from the oven. So take one out and let it rest for a minute- taste for crunchiness. Use that is your guide to removing the remaining slices.

Remove them as they crisp. Store in an airtight container… if there are any left to save.

Notes
Lotus root has the texture of a potato, so it crisps up similar to a chip does. It’s great for stimulating circulation and loaded with good fiber and vitamin C. It’s a great healthy, crunchy snack instead of processed chips!

I did experiment with baking the chips faster on a higher temperature, while the chips cooked faster I found the texture of the crunch was almost too hard. My preference is a lower setting for longer time frame for the best results.

Cheesy Miso Kale Chips

Ingredients
1 big bunch of curly kale

3/4 cup soaked cashews

4 garlic cloves

2 tbls nutritional yeast

1″ fresh turmeric

juice of 1/2 lemon

1/2 tbls miso

1/3 cup water

Directions
Wash the kale and set out to dry. If the kale is still wet it will steam rather than crisp. Try laying it on kitchen towels.

Place all the ingredients in blender, blend until smooth. Add more water if needed to blend but this should be a rather thick to stick to the kale.

Tear the kale off from the stem into chip size pieces and place in a big bowl. Pour the cheesy miso sauce over the top and mix well. Don’t massage it too long, just get the leaves covered.

Oven method: Preheat the oven to 200 degrees, or the lowest level it will go. Place the covered chips on a sheet pan and bake until dry and crispy, turning over once; should take about 2-3 hours.

Dehydrator method: Place the covered kale in the dehydrator at about 115 degree until crispy; 6-8 hours.

Store in an airtight container. If they get a little soggy, I was able to recrisp by placing back in the dehydrator for a bit.