Posts tagged "Recipe"

Healthy Recipe: Japanese Vegetable Udon Stir Fry2 min read

Japanese UdonThis delicious dish comes together in 20 minutes flat, making it the perfect meal for busy weeknights or quick weekend entertaining. Traditional fresh Japanese udon noodles, available in the refrigerator section of many supermarkets, make this dish authentic and super quick- you don’t even need to cook them! Tamari, a delicious gluten free substitute for soy sauce, and sesame oil, make a quick and flavorful sauce for whatever fresh vegetables you add. This recipe is vegan, but feel free to add some chicken, shrimp, or whatever other protein you like.

Total Time: 20 minutes

Serves: 2 as a main dish, or 4 as a side dish

Ingredients:

  • 1 tablespoon vegetable or coconut oil
  • ½ medium yellow onion, peeled and diced
  • 2 cloves garlic, minced
  • 1 handful mushrooms (try cremini, baby Portobello, or shitake), quartered
  • 1 handful broccoli florets, cut into small bite size pieces
  • 1 handful shredded carrots
  • 2-3 tablespoons tamari or soy sauce
  • 1-2 tablespoons sesame oil
  • 1 tablespoon honey or agave
  • Red chili flakes, to taste (optional)
  • 1 package fresh udon noodles, rinsed, drained, and separated

Directions:

  1. In a large frying pan or wok, heat the vegetable oil over medium high heat. Add the onion, garlic, and mushrooms, and cook, stirring often, for 2-3 minutes until the onion begins to caramelize.
  2. Add the broccoli and carrots, along with the tamari, and cook for another 3-4 minutes, stirring often.
  3. Add the sesame oil, chili flaked, and udon noodles, and toss everything well to combine. Cook for another 3-4 minutes until all the vegetables are crisp-tender and the noodles have soaked up some sauce.
  4. Add more tamari or sesame oil to taste if needed, and enjoy!

Note: This makes great leftovers, and also tastes delicious cold! Feel free to add whatever vegetables you love or have on hand. Shredded cabbage, scallions, zucchini, and even some crispy tofu or chicken would taste delicious.

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Posted by Lustige Bilder - June 7, 2017 at 16:22

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Healthy Recipe: Peruvian Adobo Pulled Pork with Polenta2 min read

Peruvian Adobo Pulled Pork with Polenta

Peruvian Adobo Pulled Pork with PolentaPeruvian cuisine incorporates a variety of influences from Europe as well as the indigenous Inca population. One of the staples, corn, serves as a hearty gluten free grain accompaniment in this recipe, perfect for soaking up all the delicious cooking liquid from the pork. Polenta has a low glycemic index, and is rich in vitamins A and C. Braising a pork shoulder slowly turns a cheap cut of meat into something worthy of company, and allows all the flavors from the chipotle peppers and adobo sauce to really permeate the meat. Pork provides ample amounts of protein, and also offers iron and potassium, while being leaner than red meat. This dish holds well overnight, so feel free to make it in advance. The pulled pork is also a great freezer meal option.

Serves: 6 with leftovers

Total Time: 4 hours (active time: 30 minutes)

Ingredients:

  • 2 tablespoons olive oil
  • 3 pound boneless pork shoulder or pork butt
  • Salt and pepper, to taste
  • 1 yellow onion, peeled and diced
  • 6 garlic cloves, peeled and diced
  • 1 tablespoon ground cumin
  • ¼ cup apple cider vinegar
  • 2 chipotle peppers in adobo sauce, chopped
  • 2 tablespoons adobo sauce
  • 1- 24 oz. can chopped tomatoes
  • 2 bay leaves
  • ¼ – ½ cup water
  • 1 cup polenta
  • 3 cups vegetable stock
  • ½ cup shredded cheddar (optional)
  • Fresh chopped cilantro, to serve

Directions:

  1. Preheat your oven to 350 degrees. In a large Dutch oven, heat the olive oil over medium heat. Add the pork, and season the top side with salt and pepper. Sear for 5-6 minutes until golden brown. Flip to the other side, and season again with salt and pepper.
  2. Add the onions, garlic, and ground cumin, and sauté for 2-3 minutes. Deglaze with the apple cider vinegar. Add the chipotle peppers, adobo sauce, chopped tomatoes, bay leaves, and water. Stir well to combine. Cover and put in the oven.
  3. Allow to cook for 1 hour, then flip the pork over and stir the liquid. If the liquid seems low (less that ½ way up the pork) add more water or vegetable stock as needed. Cook the pork for another hour, and flip it again. Cook the pork for a final 30 minutes to 1 hour, until its completely falling apart and shreds easily when pressed.
  4. Shred the pork using two forks and mix it into the sauce. Season to taste with a splash of apple cider vinegar and salt and pepper as needed.
  5. To cook the polenta, bring 3 cups of vegetable stock up to a boil in a large pan. Whisk in the polenta, and stir constantly for 5 minutes. It will soak up all the stock. Add the shredded cheddar, and a pinch of salt and pepper.
  6. Serve the pulled pork alongside the polenta, garnished with the chopped fresh cilantro. Enjoy!

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Posted by Lustige Bilder - May 10, 2017 at 18:17

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Healthy Recipe: Norwegian Orzo Salad with Shrimp & Spring Vegetables2 min read

Norwegian Salad

TNorwegian Saladhis fresh and springy salad celebrates the brightest Nordic flavors, with fresh dill and lemon taking center stage. Known for its seafood, Norwegian cuisine often features freshly caught shrimp in the spring and summer months. If you’re lucky enough to be there, look for the smaller cold water prawns, sometimes cooked right in boiling sea water for a salty kick. You can also substitute crawfish for a delicious twist. Orzo provides the perfect foundation for lightly roasted spring vegetables and shrimp, but feel free to swap in quinoa, faro, or another grain here.

Serves: 6

Total Time: 30 minutes

Ingredients:

  • 1 small box orzo pasta (about 1 ½ cups uncooked)
  • 1 bunch asparagus, tough root ends trimmed
  • 2 zucchini, ends trimmed, and cut into small bite size pieces
  • 1 pound peeled & deveined raw shrimp, tails removed
  • 2 cups frozen peas
  • Extra virgin olive oil, to taste
  • Lemon juice and zest, to taste
  • Fresh dill, chopped, to taste
  • Feta cheese, crumbled, to taste (optional- feel free to swap in any semi-firm sheep’s milk cheese)
  • Salt and pepper, to taste

Directions:

  1. Preheat your oven to 400 degrees. On a baking sheet, toss together the zucchini, asparagus, a drizzle of olive oil, and a pinch of salt and pepper. Roast until just tender, about 8 minutes.
  2. On another baking sheet, toss the shrimp with a drizzle of olive oil, and a pinch of salt and pepper. Roast until firm and pink, about 10 minutes.
  3. Cook the orzo per package instructions. Drain, rinse with cold water, and transfer to a large bowl.
  4. Add the frozen peas to the orzo while it’s still warm. The residual heat will cook them perfectly.
  5. Slice the asparagus on an angle into 3-4 pieces. Add them to the orzo, along with the zucchini and shrimp. Drizzle over about ¼ cup olive oil, and a generous pinch of salt and pepper. Add the juice and zest of at least 2 lemons, more to taste. Add a handful of chopped dill, and feta cheese to taste. Toss everything well to combine, and add more olive oil, lemon juice, salt or pepper as needed.
  6. The salad will taste delicious right away, but the flavors improve over a few hours. Serve cold or at room temperature.

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Posted by Lustige Bilder - May 3, 2017 at 18:39

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Healthy Recipe: Turkish Chickpea Grain Salad1 min read

Turkish Chickpea Grain Salad

Turkish Chickpea Grain SaladThis bright and refreshing grain salad bowl comes together in fifteen minutes flat, making it perfect for those hectic weeknight dinners. Packed with plant based protein and fiber from chickpeas, healthy whole grains from the couscous, vitamin C from the lemon juice and tomatoes, and beneficial monounsaturated fats from the olive oil, this recipe is a health homerun. Feel free to top it with grilled chicken or salmon, crumbled feta cheese, or some grilled vegetables depending on your preference.

Serves: 2

Total Time: 15 minutes

Ingredients:

  • 1 cup whole wheat couscous
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1 small handful chopped parsley
  • 1 cup halved cherry or grape tomatoes
  • 1 -15 oz. can chickpeas, rinsed and drained
  • Fresh lemon juice to taste
  • Extra virgin olive oil, to taste
  • Salt and pepper, to taste
  • ½ a ripe avocado, pitted, sliced, and peeled
  • Hemp hearts, to serve (optional)

Directions:

  1. In a small bowl, mix together the couscous, cumin, paprika, and a pinch of salt and pepper. Pour in just enough boiling water to cover it, then cover the whole bowl with a plate and allow it to steam for 5 minutes.
  2. While the couscous steams, mix together the parsley, tomatoes, chickpeas, a squeeze of lemon juice, a splash of olive oil, and a pinch of salt and pepper. Taste it, and add more lemon, oil, salt, or pepper as needed.
  3. Use a fork to fluff the couscous, then mix in a drizzle of olive oil and a squeeze of lemon juice.
  4. Divide the couscous between two bowls, top with the tomato chickpea mixture, sliced avocado, and a sprinkling of hemp hearts if desired. Serve with extra lemon wedges on the side. Enjoy!

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Posted by Lustige Bilder - April 25, 2017 at 22:19

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Healthy Recipe: Mexican Chipotle Adobo Chilaquiles

EPS_Mexican_Chilaquiles

EPS_Mexican_ChilaquilesThis lightened up version of a traditional Mexican recipe packs a touch of heat and a whole lot of flavor from chipotle peppers in adobo sauce. Baking the chips rather than frying them brings the grease down significantly, and a side of vegetarian refried beans delivers a healthy dose of plant based protein and fiber. Often served for breakfast or brunch, Chilaquiles taste delicious with the addition of a fried egg on top, or some shredded chicken for a non-vegetarian version. Perfect for entertaining, you can easily double or triple this recipe for a crowd. Serve with extra adobo sauce on the side if you like it spicy!

Serves: 4

Total Time: 35 minutes

Ingredients:

  • 8-10 corn tortillas, cut into eighths to give you wedges
  • 2 tablespoons olive oil, divided
  • 1 yellow onion, peeled and diced, divided
  • 4 cloves garlic, chopped, divided
  • 1 teaspoon ground cumin, divided
  • 1 teaspoon ground oregano, divided
  • 1 8-oz. can low-fat vegetarian refried beans
  • ½ cup shredded cheddar or pepper jack cheese, divided
  • 1 cup tomato puree
  • 1 chipotle pepper in adobo sauce, minced
  • Fresh cilantro, lime wedges, avocado, and sour cream, to serve (optional)
  • Salt and pepper, to taste

Directions:

  1. Preheat your oven to 425 degrees. On a sheet pan, spread the corn tortilla wedges in an even layer, and sprinkle with a pinch of salt. Bake for 10-15 minutes, flipping the chips occasionally, until turning golden and crisp in places. Remove from the oven and set aside.
  2. In a sauté pan, heat 1 tablespoon olive oil over medium heat. Add ½ the diced yellow onion, ½ the chopped garlic, and ½ the cumin and oregano, along with a pinch of salt. Cook for 4-6 minutes, until the onions turn golden brown and soften. Add the refried beans, and still well to combine. Add ½ the shredded cheddar cheese, and stir well to melt it into the beans. Squeeze in some fresh lime juice to taste, and set aside in a warm spot.
  3. In an oven safe sauté pan, heat the remaining tablespoon olive oil over medium heat. Add the remaining diced yellow onion, chopped garlic, cumin and oregano, along with a pinch of salt. Cook for 4-6 minutes, until the onions turn golden brown and soften. Add the tomato puree and the chipotle in adobo, and cook for 5-6 more minutes. Season to taste with salt and pepper if needed.
  4. To bring everything together, transfer the chips to the pan with the sauce. Add the remaining cheese, and a bit of chopped cilantro, stirring well to combine. Spread in an even layer, and sprinkle with more cheese if desired. Put the whole pan in the oven for 2-3 minutes to melt the cheese.
  5. To serve, top the Chilaquiles with sour cream, sliced avocado, and chopped cilantro. Serve the refried beans alongside, and enjoy!

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Posted by Lustige Bilder - March 30, 2017 at 18:19

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Healthy Recipe: Australian Sunshine Salad

EPS_Australian Sunshine Salad

EPS_Australian Sunshine SaladThis salad looks, and tastes like pure sunshine- no surprise from a country bathed in sunshine much of the year! Australian cuisine celebrates seasonal, fresh, local produce, and this salad is a perfect expression of that mentality. Feel free to adapt the components accordingly based on what’s seasonal and local for you. Be sure to hit up your local farmer’s market for the freshest local produce, eggs, olive oil, and honey. And if you want to make like a real Australian, add some sliced bananas and oranges to your salad- an interesting but very traditional combination!

Serves: 2 (easily doubled)

Total Time: 20 minutes

Ingredients:

  • 3 large handfuls fresh, local mixed greens
  • 1 handful cherry or grape tomatoes, halved
  • 1 handful radishes, quartered
  • 2 small Kirby cucumbers, sliced into half moons
  • 2 local eggs, hardboiled and peeled and halved
  • 4 tablespoons extra virgin olive oil
  • 2 tablespoons lemon juice
  • 1 tablespoon orange juice
  • 1 teaspoon mustard
  • 1 teaspoon honey
  • Salt and pepper to taste

Directions:

  1. Wash and dry your greens and divide them between two bowls or plates. Arrange the tomatoes, cucumbers, and eggs around the greens.
  2. In a small bowl, whisk together the olive oil, lemon juice, orange juice, mustard, honey, and a pinch of salt and pepper. Taste and add more acid or salt as needed.
  3. Add the sliced radishes to the dressing, and allow to marinate for at least 10 minutes and up to 1 hour.
  4. Divide the radishes between the plates, drizzle over the dressing, and add an extra squeeze of lemon juice over the eggs if desired. Toss everything together lightly, and enjoy!

 

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Posted by Lustige Bilder - March 20, 2017 at 21:18

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Healthy Recipe: Spicy Thai Chicken Soup

EPS_Spicy Thai Soup

EPS_Spicy Thai SoupCreamy, savory, spicy, and comforting, this spicy Thai chicken soup incorporates classic Thai flavors in a veggie and protein packed dish. Ginger offers anti-inflammatory properties, and garlic boosts your immune system helping fight off infection. Mushrooms are a superfood in their own right, promoting immune function by increasing your body’s production of antiviral proteins. They also offer a plant based source of vitamin D and help fight free radicals and oxidation in the body. Make up a batch of this soup if you’re feeling under the weather, and consider it your first defense against cold and flu season!

Serves: 4-6

Total Time: 40 minutes

Ingredients:

  • 2 tablespoons coconut oil
  • 4 scallions, white and green parts, sliced thinly
  • 6 garlic cloves, minced
  • 2 tablespoons minced ginger
  • 2 jalapenos, de-seeded to your spice preference
  • 1 cup shredded carrots
  • 2 cups sliced shitake mushrooms
  • 2 boneless, skinless chicken breasts
  • 4-6 cups chicken or vegetable broth
  • 1 14 oz. can unsweetened low-fat coconut milk
  • 1-2 tablespoons fish sauce to taste
  • 2 cups sliced sugar snap peas
  • The juice and zest of 3-4 limes, to taste
  • Salt, to taste
  • Chopped cilantro and basil, to serve

Directions:

  1. In a large pot over medium heat, melt the coconut oil. Add the scallions, garlic, ginger, and jalapenos, and sauté for 2-3 minutes until starting to soften. Add the carrots and mushrooms, and sauté for another 3-4 minutes, until the mushrooms have started to caramelize and soften.
  2. Add the chicken breasts, vegetable broth, and coconut milk, and stir well to combine. Bring up to a boil, lower to a simmer, cover and cook for 15-20 minutes until the chicken has cooked through. Remove the chicken to a plate and shred it.
  3. Add the shredded chicken back to the pot with the fish sauce, snap peas, lime juice and zest, and some chopped fresh herbs. Stir well, season to taste with more lime and a bit of salt if needed, and enjoy!

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Posted by Lustige Bilder -  at 18:18

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Healthy Recipe: Spicy Thai Chicken Soup

EPS_Spicy Thai Soup

EPS_Spicy Thai SoupCreamy, savory, spicy, and comforting, this spicy Thai chicken soup incorporates classic Thai flavors in a veggie and protein packed dish. Ginger offers anti-inflammatory properties, and garlic boosts your immune system helping fight off infection. Mushrooms are a superfood in their own right, promoting immune function by increasing your body’s production of antiviral proteins. They also offer a plant based source of vitamin D and help fight free radicals and oxidation in the body. Make up a batch of this soup if you’re feeling under the weather, and consider it your first defense against cold and flu season!

Serves: 4-6

Total Time: 40 minutes

Ingredients:

  • 2 tablespoons coconut oil
  • 4 scallions, white and green parts, sliced thinly
  • 6 garlic cloves, minced
  • 2 tablespoons minced ginger
  • 2 jalapenos, de-seeded to your spice preference
  • 1 cup shredded carrots
  • 2 cups sliced shitake mushrooms
  • 2 boneless, skinless chicken breasts
  • 4-6 cups chicken or vegetable broth
  • 1 14 oz. can unsweetened low-fat coconut milk
  • 1-2 tablespoons fish sauce to taste
  • 2 cups sliced sugar snap peas
  • The juice and zest of 3-4 limes, to taste
  • Salt, to taste
  • Chopped cilantro and basil, to serve

Directions:

  1. In a large pot over medium heat, melt the coconut oil. Add the scallions, garlic, ginger, and jalapenos, and sauté for 2-3 minutes until starting to soften. Add the carrots and mushrooms, and sauté for another 3-4 minutes, until the mushrooms have started to caramelize and soften.
  2. Add the chicken breasts, vegetable broth, and coconut milk, and stir well to combine. Bring up to a boil, lower to a simmer, cover and cook for 15-20 minutes until the chicken has cooked through. Remove the chicken to a plate and shred it.
  3. Add the shredded chicken back to the pot with the fish sauce, snap peas, lime juice and zest, and some chopped fresh herbs. Stir well, season to taste with more lime and a bit of salt if needed, and enjoy!

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Posted by Lustige Bilder - March 16, 2017 at 15:17

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Healthy Recipe: Australian Sunshine Salad

EPS_Australian Sunshine Salad

EPS_Australian Sunshine SaladThis salad looks, and tastes like pure sunshine- no surprise from a country bathed in sunshine much of the year! Australian cuisine celebrates seasonal, fresh, local produce, and this salad is a perfect expression of that mentality. Feel free to adapt the components accordingly based on what’s seasonal and local for you. Be sure to hit up your local farmer’s market for the freshest local produce, eggs, olive oil, and honey. And if you want to make like a real Australian, add some sliced bananas and oranges to your salad- an interesting but very traditional combination!

Serves: 2 (easily doubled)

Total Time: 20 minutes

Ingredients:

  • 3 large handfuls fresh, local mixed greens
  • 1 handful cherry or grape tomatoes, halved
  • 1 handful radishes, quartered
  • 2 small Kirby cucumbers, sliced into half moons
  • 2 local eggs, hardboiled and peeled and halved
  • 4 tablespoons extra virgin olive oil
  • 2 tablespoons lemon juice
  • 1 tablespoon orange juice
  • 1 teaspoon mustard
  • 1 teaspoon honey
  • Salt and pepper to taste

Directions:

  1. Wash and dry your greens and divide them between two bowls or plates. Arrange the tomatoes, cucumbers, and eggs around the greens.
  2. In a small bowl, whisk together the olive oil, lemon juice, orange juice, mustard, honey, and a pinch of salt and pepper. Taste and add more acid or salt as needed.
  3. Add the sliced radishes to the dressing, and allow to marinate for at least 10 minutes and up to 1 hour.
  4. Divide the radishes between the plates, drizzle over the dressing, and add an extra squeeze of lemon juice over the eggs if desired. Toss everything together lightly, and enjoy!

 

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Posted by Lustige Bilder - March 9, 2017 at 21:18

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Healthy Recipe: Vietnamese Chicken Noodle Bowls

Vietnamese Noodle Bowl

Vietnamese Noodle BowlThese bright and bracing noodle bowls are the perfect antidote to all the heavy, rich comfort foods that abound this time of year. Vietnamese food traditionally features these clean, acidic, sweet and salty flavors, which feature prominently in this recipe. Rice noodles keep this dish light and gluten free, but if you can’t find them, you can always swap in regular noodles or even spaghetti in a pinch. You can also swap the chicken for shrimp or tofu for a whole new twist. These bowls get more flavorful the longer they sit, so if you’re entertaining, you can make it in advance and chill in the fridge until serving.

Serves: 4

Total Time: 30 minutes

Ingredients:

  • ½ package brown rice or quinoa noodles
  • 3 serrano peppers, minced (deseeded to make it less spicy if desired)
  • 2 cloves garlic, minced
  • 4 tablespoons brown rice vinegar
  • 2 tablespoons honey
  • 2 tablespoons fish sauce
  • 4-6 tablespoons fresh lime juice
  • 4 tablespoons avocado or vegetable oil
  • 1 cup shredded Napa cabbage
  • 1 cup shredded carrots
  • 1 ½ cups shredded chicken
  • Fresh cilantro, mint, and basil, to serve

Directions:

  1. Bring a large pot of water to a boil, then salt generously. Cook the noodles per package instructions until just tender. Drain, and set aside.
  2. While the noodles cook, make the dressing. In a jar, add the peppers, garlic, vinegar, honey, fish sauce, lime, and oil. Shake until well combined.
  3. When the noodles are still warm, toss them together with ½ the dressing, the cabbage, carrots, chicken, and herbs. Allow to sit for at least ten minutes and up to 30.
  4. Add more dressing if desired, top with more fresh herbs, and enjoy!

 

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Posted by Lustige Bilder - February 16, 2017 at 22:37

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