Crunchy Kale Chips
- 1 bunch kale, washed and de-stemmed
- 1/8 cup unrefined Organic coconut oil
- 1/4 to 1/2 teaspoon freshly minced garlic
- 1/4 teaspoon sea salt (optional)
- Toasted sesame seeds (optional)
Preparation
- Preheat oven to 400 degrees.
- Line a few cookie sheets with parchment paper and set aside.
- Wash and de-stem the kale and put in large mixing bowl.
- Cut the leaves into chip size strips (or however big you want the chips to be).
- In a sauce pan, melt the coconut oil and minced garlic together (add sea salt if desired)
- Pour coconut oil dressing over the kale leaves and toss until the leaves are covered with the dressing.
- Lay the strips of kale onto the baking pans in a single layer.
- Drizzle any remaining dressing over the leaves and sprinkle on the toasted sesame seeds (if desired).
- Bake for 10-12 minutes. Make sure you watch them, as they can burn easily.
- Remove from oven. The leaves may seem soft, but they with harden as they cool. Store in an airtight container.
Yields 4 servings. Can be eaten as a healthy snack like potato chips or as the green vegetable with your meal.
Quinoa Black Bean Salad
Recipe Ingredients
- 1 cup quinoa
- 1 1/2 cups cold water
- 1/2 tsp salt
- 2 cups cooked black beans
- 1/2 cup chopped celery
- optional: 1 carrot peeled, halved lengthwise, sliced then dragon flied
- optional: 1 cup chopped fresh yellow or green beans
- 1 jalapeno pepper, seeded and minced or 1 tbsp minced fresh ginger
- 2 garlic cloves minced or 1 tsp garlic powder
- 1 red pepper, sliced thin
- 1 tsp cumin
- 1 tsp coriander
- 2 Tbsp chopped fresh cilantro or basil
- 1/4 cup scallions
- optional: 1 large tomato
- optional: 1/2 cup olives sliced
Dressing
- 2 Tbsp fresh squeezed lime juice
- 1/4 cup olive oil
- 1 tsp salt
- fresh ground pepper
- pinch cayenne pepper or chili powder
Preparation
- Soak quinoa 1/2 hour in cold water
- Rinse quinoa thoroughly in water several times (Drain in strainer after each time)
- Place in 2 qt. pot with 1 1/2 cups water and 1/2 tsp salt
- Bring to a boil, turn to low, cover tightly, cook 15 minutes
- Remove from heat & allow to sit 5 minutes covered
- Fluff gently with fork & set aside to cool
- In 2 Tbsp Olive Oil, saute jalapeno, fresh garlic, celery and peppers until garlic is browned and pepper and celery softened.
- Add the green & red peppers and saute briefly
- Add the cumin and coriander, cook and stir for 5 minutes
- Blend dressing ingredients with a whisk or shake in a jar
- Combine sauteed veggies, tomatoes, black beans, quinoa and dressing in a large bowl.
- Add salt and pepper to taste and stir in cilantro and scallions.
Yields 4-6 servings. Serve warm or cover and chill and then serve.
Spicy Sweet Glazed Chicken
Recipe Ingredients
- 4 boneless chicken breasts
- 1/4 cup red bell peppers, chopped
- 1 seedless orange, peeled and chopped
- 1 small pear, chopped
- 2 Tbsp fresh cilantro, chopped
- 2 Tbsp orange juice
- 1/2 cup honey
- 1 11 oz can chipotle chiles in adobo sauce
Preparation
- Mix first 5 ingredients in medium bowl, set aside.
- Finely chop 1 of the chiles
- In another bowl, mix the honey, chopped chile and 2 1/2 Tbsp of the adobo sauce (refrigerate remaining chipotle chiles & sauce for another use)
- Set aside 1 Tbsp of the honey glaze mixture.
- Brush 1/2 of the remaining glaze over 1 side of each chicken breast
- Place in a broiler pan with glaze side up
- Broil about 6 inches from heat for 6 minutes
- Flip chicken and brush with other half of the glaze
- Cook another 6 or 7 minutes until juices run clear
- Drizzle the last Tbsp of glaze over the chicken
Yields 4 servings. Serve over quinoa or wild rice.
PLUM MUSTARD TURBOT
NOTE: Turbot is a fresh water herring native to marine or brackish waters of the North Atlantic, Baltic Sea and the Mediterranean Sea.
Recipe Ingredients
- 4-5 oz (150 g) frozen turbot filets, thawed
- 2 Tbsp. olive oil
- 1 tsp. garlic, chopped
Sauce
- 1 Tbsp. Dijon mustard
- 3 Tbsp. fresh lemon juice
- 1/2 cup chicken broth
- 4 Tbsp plum jam pitted
- 1 Tbsp. corn starch
- 1 Tbsp. cold water
Preparation
- Place all ingredients for sauce except corn starch and water in a saucepan.
- Simmer 1 to 2 minutes.
- Dilute corn starch in cold water; add to sauce and mix well.
- In a bowl, mix oil and mustard; brush fish filets. Place fish in baking pan.
- Pour sauce on fish and garnish with garlic.
- Bake on 350 for 20 minutes or until fish is fluffy. Do not overbake.
Yields 4 servings. Pairs well with steamed broccoli and quinoa. Also good with mango salsa on top.
Kim's Healthy Granola
Note: This recipe can easily be doubled using two jelly roll pans
Recipe Ingredients
- 3 cups old-fashioned oatmeal
- 1/8 cup slivered or sliced almonds
- 1/4 cup unrefined organic virgin coconut oil
- 1/4 cup brown sugar
- 1/4 cup honey
- 1/4 tsp ground cinnamon
Preparation
- Mix together oats and almonds in 15x10x1 inch jelly roll pan. Set Aside
- In small saucepan, mix coconut oil, brown sugar and honey. Pour over oats, stirring well to combine.
- Sprinkle with cinnamon.
- Stir to mix.
- Spread mixture evenly in jelly roll pan.
- Bake uncovered at 200 degrees for 30 minutes or until light brown.
- Remove from oven, mix around in pan and redistribute evenly in pan again.
- Bake another 30 minutes or until consistency is like granola.
Enjoy over yogurt with or without berries or with milk as cereal.