Hicksville Chiropractor | Hicksville chiropractic care | NY | Recipes for Healthy Living

Dr. Brett Pastuch

Dr. Richard DeLucia

516-822-1900 

Recipes for Healthy Living

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Because Healthy Food Should Taste Good!

 

Tantalizing Turkey Chilli

1 lb Lean Ground Turkey

1 Large Can/Jar of the Following: Chilli Beans, White Beans, Kidney Beans, Sweet Corn, Stewed Tomatoes, Peeled Tomatoes (if you are a tomato lover), plain tomatoe sauce (medium to large jar)

1-2 Large Sweet Onions (depending on how much you like onions)

1 Head Medium Size Garlic 2 Table Spoons non flavored Coffee Grinds

1/2 cup red wine

1 full table spoon Salt, and Chilli Powder

Cayenne Pepper (to temperature preference)

 

Directions:

Step 1 - Combine Tomato sauce, beans, chopped onion, chopped garlic, red wine, salt, chilli pepper into slow cooker or pot on low heat.    

Step 2 - In a seperate pan cook turkey until finished on medium heat.  

Step 3 - Add turkey to slow cooker or pot with base ingredients (sauce, vegetables, etc.)   

Step 4 – Stir every 15 minutes to half hour for 1-5 hours.  The longer it sits, the more the flavor absorbs. 

Step 5 – Add corn.  (The reason you ad corn last is to keep it from softening, the crunch of the corn is a nice texture in the chilli).

Step 6 – Put it in a bowl and eat it!


This chilli recipe will make enough chilli to feed about 10-12 people, or, you 10-12 times!  It’s a lot!  You can scale the recipe back to whatever amount you might want.


Protein Power Pancakes

1 cup Oatmeal

3 cups Egg Whites

3 Tablespoons 1% Cottage Cheese OR Low Fat Vanilla Yogurt

1 and ½ Banana OR Assorted Berries

 

Directions

Step 1 – Separate egg whites from yolks, put whites into large bowl

Step 2 – Combine oatmeal with egg whites (if smoother texture is desired, grind oatmeal up first in coffee grinder or blender)

Step 3 – Add Cottage Cheese or Yogurt

Step 4 – Thin slice ½ banana and add to bowl

Step 5 – Use electric hand mixer to evenly mix the ingredients in the bowl

Step 6 – Slice full banana and add to mixture, stir with spoon

Step 7 – Ladle mixture onto pan or griddle, use cooking spray lightly to lubricate pan.

Step 8 – Eat!

 

This recipe will make approximately six medium to large size pancakes with about 15 grams of protein each and about 180 calories.  If you are looking to lose weight, one of these is plenty for breakfast when combined with a glass of water and a small bowl of berries.  Also, for weight loss, blueberries can be used in place of Bananas as they are much lower in calories.  I eat three for breakfast, but then again I’m looking to add weight not lose it.  Also, I love to make about 30 of these at a time.  If you choose to do this - Take a rack out of your oven.  Place it on the counter top and cover it with paper towels.  When the pancakes are about 2/3 done take them off and place them on the rack to steam out.  Then place them in freezer bags for later and toast like frozen waffles each morning!  The calories DO NOT include syrup.  Try 'em without it first!


Grilled Fish Tacos :Serves four

Ingredients

1-1½ lbs. mahi mahi

A few limes

1 medium head red cabbage (or experiment with a pickled version)

1 bunch cilantro

1 red onion

8 fresh, quality tortillas

Salt and pepper

 

Directions

1. Marinate mahi mahi in fresh lime juice for an hour.

2. Break out your knife. Finely slice red cabbage, chop cilantro, and dice onion. Cut lime into wedges.

3. Place fish on griddle. Add salt and pepper. Cook for about 3 minutes on each side.

4. Divide cooked fish among the tortillas.

5. Top with cabbage, cilantro, onion


Minestrone Soup n’ Salad

Ingredients

1 1/4 cups dried white beans (8 ounces), soaked overnight and drained

2 tablespoons extra-virgin olive oil

2 ounces pancetta, finely diced

2 medium shallots, minced

2 large celery ribs, finely diced

1 medium onion, finely diced

1 large carrot, finely diced

1/2 fennel bulb, cored and diced

4 garlic cloves, minced

1/2 teaspoon crushed red pepper

2 bay leaves

2 tablespoons tomato paste

One 14-ounce can plum tomatoes, chopped, juices reserved

1 quart low-sodium chicken broth

Salt and freshly ground pepper

1 cup baby arugula

1/2 cup flat-leaf parsley leaves

1 tablespoon fresh lemon juice

 

Directions

In a pot, cover the beans with 2 inches of water and bring to a boil. Simmer over low heat until tender, about 2 hours; add water to keep the beans covered. Drain the beans and reserve the cooking liquid.

In another pot, heat 2 tablespoons of the oil. Add the pancetta and cook over moderate heat until crisp, 4 minutes. Add the shallots, celery, onion, carrot and fennel, and cook until softened. Add the garlic, crushed pepper and bay leaves and cook, stirring, until fragrant. Add the tomato paste and cook, stirring, for 2 minutes. Stir in the tomatoes and broth; bring to a boil. Simmer over low heat for 1 hour. Add the beans and enough cooking liquid to thin out the soup. Discard the bay leaves; season with salt and pepper.

In a bowl, toss the arugula and parsley with the lemon juice and remaining 1 tablespoon of oil. Season with salt and pepper. Serve the soup in bowls; top with the salad.


Moroccan Carrot Salad 

Serves 4

Ingredients

6 large carrots

¼ cup chopped parsley

¼ cup chopped chives

1 quart low-sodium chicken stock or broth

3 tablespoons extra virgin olive oil

juice of one lemon

½ teaspoon ground cumin

1 teaspoon sweet paprika

¼ teaspoon cinnamon

¼ teaspoon cayenne pepper

Kosher salt

Black pepper   

 

Directions

Peel the carrots and slice them on the diagonal into ½ inch slices.

Place the carrots in a saucepan and cover with chicken stock.  If the stock does not cover an inch above the tops of the carrots, add water.

Bring the carrots up to a boil and season with salt.  Cook the carrots for five minutes.  A knife inserted into one of the carrots should still meet resistance.

Drain the carrots and let cool for five minutes.

In a large mixing bowl, combine the chives, parsley, carrots, spices, lemon juice and olive oil.  Add salt and pepper to taste.  Mix well and serve at room temperature.

Many of our recipes are provided by Dara Yaffe, Chief Chef of "Tastes Like more" Personal Chef Service.  Google her website and check out her great services!

 
 
 
Hicksville Chiropractor | Recipes for Healthy Living. Dr. Brett Pastuch is a Hicksville Chiropractor.