5 Delicious Dinners for your Heart, Weight, and Overall Health
I love cooking but when you are busy, sometimes its hard to find the time to whip something up. When you do find yourself in the kitchen, think “cook in bulk”. This will make your life so much easier and will also make eating healthy much easier. No matter your eating habits or health needs, you should be able to find a recipe below to enjoy. Vegan Taco Salad https://www.vnutritionandwellness.com/walnut-meat-tacos/https://www.mydarlingvegan.com/vegan-taco-salad/ Modified by Dr. Lexi Lain Ingredients 1 batch of walnuts-taco meat2 heads of romaine lettuce, chopped2 cans of organic Black beans1-2 cups of organic cherry tomatoes1 Avocado, slicedCorn tortillas chips1 tbsp coconut oilSalsa of choice1-2 limesSaltWater as neededWalnut-Minced Meat Place Walnuts in a food processor. Add 1 tsp garlic powder, ½ tsp cumin, ½ tsp chili powder, 1 tbsp tamari/soy sauce. Process until mixture is of a meaty consistency. In a large bowel, add chopped romaine lettuce. Place Walnut-meat mixture in the center. Add the tomatoes, avocado, tortilla chips, and black beans in different lines or in whatever presentation you would like. Be creative. Squeeze the lime on everything. Then drizzle salsa on top and enjoy. Black Bean Pasta and Stir Fry Recipe by Dr. Lexi Lain *You do not have to use the Black Bean Pasta. You can do zucchini pasta, rice pasta (my favorite place to go is the oriental section), veggie pasta, quinoa pasta, or rice pasta. The following recipe comes from the Black bean spaghetti packet itself. Recipe modified by Dr. Lexi Lain Ingredients 1 packet Explore Asia: Black Bean Spaghetti (www.explore-asia.com)1 can coconut cream2 tbsp of red curry paste2 tbsp grated fresh ginger2 tbsp freshly chopped cilantro2 tbsp coconut oilSalt and Black pepper(optional) Parmesan cheese.1 yellow onion2 garlic cloves2 colorful bell peppers sliced thinly1 zucchini1-2 cups of kale Boil pasta in 8 cups of water x 6-8 minutes Pour coconut cream, red curry paste, ginger, and cilantro into a saucepan and simmer gently. In a wok or large pan, heat on medium. Add some coconut oil to the pan (about 2 tbs). Saute’ onions and garlic. Add bell peppers and then zuchinnin. Finally, add the kale until the kale becomes bright green. Once the kale is bright green, add the curry sauce to the mixture. You can either mix the pasta with the vegetables or serve the vegetables on top of the pasta. For added protein: add baked chicken, tofu, or shrimp Ground Turkey stuffed peppers Recipe by Dr. Lexi Lain Ingredients 1 pound lean ground Turkey3 garlic cloves, minced1/4th cup of fresh parsley chopped2 tsp cumin powderPinch of sea salt3-4 large bell peppers (you can pick your color1-2 cans or organic diced tomatoes Preparing the Peppers: Carefully cut the tops to the peppers off and take out the seeds. Place them on a baking pan with the opened end up. Brown Turkey in a frying pan with coconut oil. With it’s toward the end of the browning season with salt, pepper, and 1 tsp cumin. Drain off liquid. Saute’ onion, garlic, and 1 tsp of cumin in the same pan. Add meat back into pan. Add the 1-2 cans of organic diced tomatoes. Don’t drain these but actually use the liquid in the cans. Add ½ a cup of chicken broth. Let the flavors simmer x 5 minutes. If you would like to add a grain: cook 1 cup of rice on the side. Combine all ingredients together and place ingredients inside the peppers. If there’s extra, simply place the ingredients around the peppers. Bake at 400 for 45 minutes Citrus Salmon, Quinoa, and Asparagus Recipe by Dr. Lexi Lain Ingredients Salmon2-3 OrangesRaw local honey (if you desire)1 cup dried quinoa1 cup 100% orange juice1 cup Chicken or Vegetable Broth4 cloves of garlic1 yellow onionAsparagus (add as many other veggies as you may like) For the Salmon Place Salmon in foil. Drizzle olive oil on top. Squeeze fresh oranges on top and place the orange slices around the salmon. Add 2 cloves of crushed garlic. For a sweeter flavor, you may also add honey. Sprinkle a pinch of sea salt and pepper. Bake at 450 degrees, skin side of salmon down, x 12-15 minutes. For the Quinoa Add 1 cup of Quinoa to 1 cup 100% orange juice and 1 cup Chicken or Vegetable broth. Add all ingredients in pot. Bring to a boil and simmer covered x 5-10 minutes or until liquid is all gone. While Salmon and Quinoa are cooking, you can saute’ asparagus with a bit of coconut oil, garlic, onions, and orange slices. Squeeze some fresh orange juice on top to compliment the flavors. Mediterranean Garbanzo Bean and Quinoa Salad Resource: www.delish.com by Makinze Gore 4/25/2018 Modified by Dr. Lexi Lain Ingredients For Salad: 2 cans organic chickpeas or garbanzo beans, drained, and rinsed.1 medium cucumber, chopped1 red bell pepper½ red onion½ cup of kalamata olives2 fresh medium tomatoes choppedSea SaltGround Pepper For Vinaigrette 1/4th cup of fresh parsley chopped½ cup of extra virgin olive oil1 lemon (might need 2 depending on your preference of taste)SaltPepper Put it all in a large bowl, mix together, and wallah!