Recipes

Cooking feeds your body, mind, and soul. It allows you to control the food you put into your body, connect with your family and friends over a home cooked meal, and save the money you might otherwise spend in restaurants or on processed, prepackaged foods. Believe it or not, making simple and satisfying meals from scratch doesn’t have to be hard. Here are some of my favorite easy, healthy recipes. You’ll find that eating well can also be delicious!

Aduki Squash Stew

Prep Time: 10 minutes
Cooking Time: 60 minutes
Yields: 4 servings

Ingredients:

  • 1 pound winter squash (kabocha, butternut)
  • 1 1/2 cups aduki beans, soaked
  • 3 inches seaweed (kombu or wakame)
  • 5 cups of water
  • Sea salt

Directions:

  1. Peel and cube squash into 2-inch squares (can leave skin on if edible).
  2. Place washed beans and seaweed into pot. Add water and bring to boil. Cover and simmer for 30 minutes.
  3. Uncover and add squash cubes. Cover and simmer for 30 more minutes.
  4. Uncover, add sea salt and stir until water evaporates.

Notes: Try with roots like carrot, parsnip and turnip. These roots don’t need more than twenty minutes to cook with beans.

Cilantro Mango Chicken 

Prep Time: 10 minutes
Cooking Time: 30 minutes
Yields: 4 servings

Ingredients:

  • 2 whole skinless, boneless chicken breasts, split
  • 8 ounces plain yogurt
  • 1 cup cilantro, finely chopped
  • 1/2 cup fresh lime, juiced
  • Dash of cayenne pepper
  • 1 cloves fresh garlic, minced
  • 1 large ripe mango, peeled, finely diced

Directions:

  1. Preheat oven to 375 degrees.
  2. Combine1/4 cup yogurt,1/4 cup of cilantro, half of the lime juice, cayenne pepper and garlic. Coat chicken breast with this mixture, marinate for at least 1 hour.
  3. While chicken marinates, purée remaining yogurt, 2/3 of cubed mango, 1/2 teaspoon lime juice and 1 cup cilantro in blender.
  4. Bake chicken in a glass baking dish for 25-30 minutes.
  5. Place chicken on serving plates, pour on sauce and sprinkle with mango and extra sauce on side.
  6. Add a sprig of fresh cilantro for garnish.

Millet with Roasted Sunflower Seeds

Prep Time: 5 minutes
Cooking Time: 45 minutes
Yields: 4 servings

Ingredients:

  • 1 cup millet
  • 1/2 cup sunflower seeds
  • 3 cups water
  • Pinch of sea salt

Directions:

  1. Wash and drain millet.
  2. Dry-roast sunflower seeds in a skillet over medium heat until they smell nutty, approximately 4 minutes.
  3. Bring water to boil and add millet and seeds.
  4. Cover and simmer for 30 minutes.
  5. When done, fluff and let sit for 10 minutes. Mix, serve and enjoy.

Notes: If millet is too dry for you, add more water when cooking. Or add a tablespoon of olive oil when it is done.

Tofu Ice Cream

Prep Time: 5 minutes
Yields: 6 servings

Ingredients:

  • 18 ounces silken tofu, well chilled, divided
  • 3 tablespoons honey
  • 1/4 teaspoons vanilla extract
  • 1/8 teaspoon salt

Directions:

  1. Combine 12 ounces tofu, honey, vanilla and salt in a blender and puree for about 1 minute.
  2. Transfer to a covered container and place in the freezer overnight.
  3. Next day, cut the frozen tofu into small chunks.
  4. Puree remaining 6 ounces of tofu that is not frozen in the blender until smooth.
  5. While pureeing at high speed, add a few chunks of the frozen tofu at a time into the blender until all has been added and the mixture is smooth and thick.
  6. Serve immediately.

Notes: Top with chopped raw nuts, carob chips or fresh berries.

Recipes made available by the Institute for Integrative Nutrition. For more recipes visit www.integrativenutrition.com/connect/recipes

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