7-Minute Healthy Steamed Butternut Squash

From the World's Healthiest Foods site

Whole butternut(kabocha or hubbard) squash takes about one hour to cook, but by cutting squash into 1-inch cubes and healthy steaming it takes only 7 minutes!

Prep and Cook Time: 7 minutes Ingredients: 2 cups butternut squash 3 TBS extra virgin olive oil 1 tsp lemon juice sea salt and pepper to taste

Directions:

1. Fill the bottom of the steamer with 2 inches of water.
2. While steam is building up in steamer, cut butternut squash into 1-inch cubes.
3. Steam covered for 7 minutes. Squash is done when it is tender, yet still firm enough to hold its shape.
4. Transfer to a bowl. For more flavor, toss sqush with the oil, lemon juice, salt and pepper while it is still hot. Research shows that carotenoids in foods are best absorbed when consumed with oils.

Serves 2

Spicy Black Bean Burrito

From the World's Healthiest Foods web site

Using canned black beans (preferably organic) makes this a great meal you can prepare in a matter of minutes.

Prep and Cook Time: 15 minutes Ingredients: 1/2 red onion, diced 2 cloves garlic, chopped 1 red bell pepper, diced 1 15-oz can of black beans 2 TBS extra virgin olive oil 2 tsp chili powder 1/8 tsp cayenne pepper salt and pepper to taste 2 whole wheat tortillas 2 oz low-fat cheese prepared salsa optional: goat cheese

Directions:

1. Dice onions and chop garlic and let sit for 5 minutes to bring out their hidden health benefits
2. Dice bell peppers
3. Healthy Sauté onions and bell peppers for 5 minutes
4. Add garlic, black beans, olive oil, chili powder, cayenne pepper and salt and pepper to taste.
5. Wrap 1/2 of mixture and 1 oz of low-fat cheese into each of the two tortillas.
6. Top with salsa and goat cheese (if desired)

Serves 2
Nutritiona

Primavera verde

From the World's Healthiest Foods web site

This festive, colorful dish is an excellent way to enjoy the nutrients from a variety of vegetables. Don’t worry if you don’t have exact amount of vegetables. Feel free to add any other vegetables you may have in your refrigerator. This dish allows for a lot of flexibility.

Prep and Cook Time: 50 minutes Ingredients: 1 medium onion, quartered and sliced thin 1 small red bell pepper, cut in thin1inch strips 1 medium carrot cut in very thin sticks 1½ inches long 1 bunch thin asparagus cut 1½ inches long, discard bottom fourth 1½ cup zucchini or summer yellow squash, cut in thin 1inch strips. 6 medium cloves garlic, chopped 1 15oz can diced tomatoes, with juice 1 TBS + 1/4 cup vegetable broth 1 cup fresh basil, chopped 3 TBS fresh sage, minced 1 cup fresh parsley, minced 3 TBS fresh oregano, minced salt & black pepper to taste 4 oz whole grain linquini pasta 4 oz Chevre goat cheese (optional)

Directions:

1. Bring salted water to a boil for pasta.
2. Prepare vegetables by chopping.
3. Heat 1 TBS broth in medium stainless steel skillet. Healthy Sauté onion in broth over medium heat stirring frequently for 3 minutes. Add vegetables in order given, waiting about 1 minute between each.
4. Add tomatoes, broth and simmer for another couple minutes, until vegetables are barely tender, about 10 minutes. If needed, you can add a touch more liquid to keep moist. Add minced herbs. Season with salt and pepper.
5. While vegetables are simmering cook pasta, according to package instructions and strain through colander.
6. Toss pasta with vegetable mixture and top with goat cheese if desired.

Serves 6

Black Bean Chili

From the World's Healthiest Foods web site













If you are looking for a nutritious chili that is easy to prepare this recipe is for you. It is made with healthy ingredients that are easy to have on hand and can be used in many dishes, such as soft tacos, tostados, frittata, enchiladas, or enjoyed on its own. The Healthy Sauté cooking method makes this recipe even healthier without using heated oils, fat or compromising flavor.

Prep and Cook Time: 30 minutes Ingredients: 1 medium onion chopped 1 medium green bell pepper diced about ¼ inch pieces 1-1/2 cups + 1 TBS vegetable broth 6 medium cloves garlic, chopped 2 cans black beans, drained 1 can (8oz) tomato sauce 1 can (15oz) diced tomatoes, (do not drain) 2 TBS ground cumin 2 TBS red chili powder 2 TBS dried oregano 1 cup corn kernels, fresh or frozen ¼ cup fresh chopped cilantro salt & black pepper to taste

Directions:

1. Heat 1 TBS broth in a medium size soup pot. Healthy Sauté onion and bell pepper in broth over medium heat for about 5 minutes stirring frequently, until translucent. Add garlic, cumin, red chili powder and continue to sauté for another minute.
2. Add 1 ½ cups broth and rest of ingredients, except cilantro and corn. Simmer for another 20 minutes uncovered. Add corn and cook for another 2 minutes. Add chopped cilantro and season with salt & pepper to taste.

   Serves 4

   Serving Suggestions Serve with

   • Romaine and Avocado Salad

Kidney Bean Salad with Mediterranean Dressing

The dressing used in this salad is very versatile and can be used on many different vegetables.

Prep and Cook Time: 15 minutes Ingredients: 1 ear of raw corn kernels 1/4 cup red onion, minced 1 15oz can kidney beans, rinsed and drained 1 medium tomato, chopped 2 TBS parsley or cilantro, minced Mediterranean Dressing 1 cup extra virgin olive oil 1/3 cup fresh lemon juice 4-5 cloves garlic sea salt and pepper to taste

Directions:

1. Combine all ingredients and toss with 1/2 cup Mediterranean Dressing.

Mediterranean Dressing

1. Press garlic and let sit for 5 minutes.
2. Whisk together the lemon juice, garlic, sea salt and pepper.
3. Slowly pour the extra virgin olive oil into the mixture while whisking constantly. The more slowly you pour and the faster you whisk, the thicker and creamier the dressing will be.

   The dressing will store in the refrigerator for up to 10 days. It will solidify so you will need to bring it back to room temperature before using.

Servings

• Salad: Serves 2
• Dressing: Yields about 1-1/3 cup

Healthy Cooking Tips:

To add additional flavor and nutrition the dressing, you can add any of the following: minced basil or cilantro,minced onion, curry powder, honey, inely diced avocado or red bell pepper (if using avocado or bell pepper, use dressing immediately). Alternative: Dressing ingredients can be added directly to vegetables or salds without whisking.

15 Minute Greek Garbanzo Bean Salad

This is directly from World's Healthiest Foods web page

This high protein, fresh tasting, vegetarian salad is very quick and easy to prepare. In fact it can be made in just 15 minutes from start to finish, and can be kept for a few days in the refrigerator, getting more flavorful as it marinates longer. Using fresh herbs and a small amount extra virgin olive oil makes this a healthier salad than many of those with high fat dressings without losing flavor.

Prep and Cook Time: 15 minutes Ingredients: 1 15 oz can garbanzo beans, drained and rinsed 2/3 cup minced scallion 3 medium cloves garlic, pressed 1 medium ripe tomato, seeds removed and chopped 3 medium ribs celery diced about 1/2 inch pieces 3 TBS fresh lemon juice 2½ TBS chopped fresh mint 3 TBS chopped fresh parsley extra virgin olive oil to taste *(optional) ¼ cup feta cheese 1 small head chopped romaine lettuce, outer leaves removed, and discarded salt & cracked black pepper to taste

Directions:

1. Mix all ingredients except lettuce and cheese in a bowl and season with salt & pepper to taste.
2. Serve on bed of chopped romaine lettuce and sprinkle with feta cheese.

   Serves 4

15 Minute Black Bean Salad

This is directly from World's Healthiest Foods web page














This salad recipe we created for you, is very flavorful, full of nutrition and protein, and can be made in just 15 minutes. In addition to that, it will also keep for days in your refrigerator making it a great dish to have on hand for a healthy, instant meal.

Prep and Cook Time: 15 minutes Ingredients: 1 15 oz can black beans, drained and rinsed 1 cup frozen corn, thawed 8 cherry tomatoes, quartered (gently squeeze out seeds) ½ cup minced onion 2 medium cloves garlic, pressed ½ cup diced red bell pepper 2 TBS pumpkin seeds coarsely chopped 1/4 cup chopped fresh cilantro 2 TBS extra virgin olive oil 3 TBS fresh lemon juice salt and black pepper to taste * optional: dandelion greens

Directions:

1. Mix all ingredients together and serve. This salad will keep for a couple of days and gets more flavorful if you let it marinate in the refrigerator for awhile.

   Serves 4

Spinach Bacon Salad

Found this on Unwrapped: Fabulous fall recipes

Spinach
Red leaf lettuce
Romaine lettuce
1/2 red onion
1/2 lb. bacon, crumbled
1 apple

Line the edges of your bowl with the red leaf lettuce. Tear spinach and romaine lettuce into the bowl. Dice the onion and apple, crumble the bacon and then add all to the salad.

Dressing:

1 C. oil
1/3 C. red wine vinegar
1/4 C. sugar
1 tsp. salt
1 tsp. dried mustard
1 T. poppy seeds
1 T. minced onion

Add dressing to salad and toss.

Crock Pot Cranberry Pork Roast

Found this on Fabulous Fall Recipes

1 pork loin roast (2 ½ - 3 lbs.)
(can be boneless or not)
1 can (16 oz.) jellied whole cranberries
1 C. dried cranberries
½ C. sugar
½ C. cranberry juice or ½ C. orange juice
1 tsp. dry mustard
¼ tsp. ground cloves
2 T. cornstarch
2 T. cold water

Place pork roast bone side down in a slow cooker/crock pot. In a medium bowl, mash cranberry sauce. Stir in sugar, cranberry juice, orange juice, mustard and cloves. Pour over roast. Cover and cook on high for 6-8 hours. If boneless, cook on low for 6-8 hours. Cook until meat is tender. Remove roast and keep warm. Skim fat from juices; measure 2 cups, adding water if necessary and pour into a saucepan. Bring to a boil over medium heat. Combine cornstarch and cold water to make a paste; stir into gravy. Cook and stir until thickened. Season with salt. Serve with sliced pork.

Hummus

* Fresh ingredients are the best

1 regular size can of garbanzo beans (Don't drain!)
2 cloves garlic
1/4 C. cup lemon juice
2 heaping spoonfuls of tahini
1/2 tsp salt

Olive oil
Paprika
(Cumin is also excellent sprinkled on top)

Boil garbanzo beans in their own water for about 5 minutes, until tender. Put beans and juice in blender/food processor. Add all other ingredients except olive oil and paprika. Blend until smooth. Spread onto dish and drizzle with olive oil, sprinkle with paprika or cumin. Delicious with pita bread, naan bread, or cut up vegetables.