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Cajun Kidney Bean Chili - Healthy Food Tip and Recipe

Cajun Kidney Bean Chili

This tasty, easy-to-prepare version of chili is a great addition to your Healthiest Way of Eating. Beans are a good source of health-promoting dietary fiber as well as a meatless source of protein. Enjoy!

Prep and Cook Time: 25-30 minutes

Ingredients:

1 medium yellow onion, chopped
1 medium yellow or red bell pepper, diced
3 cloves garlic, pressed
1 tsp paprika
1 TBS chili powder
1/2 tsp dried thyme
1/2 tsp dried oregano
1/2 tsp fennel seeds
1 tsp ground cumin
1/8 tsp cayenne pepper
2 cups cooked or 1 15 oz can (no BPA) kidney beans
1 15 oz can diced tomatoes
Salt, pepper and olive oil to taste
Optional: cooked ground turkey

Directions:

Chop onion and press garlic and let sit for 5 minutes to bring out their hidden health benefits.
Healthy Sauté onion and bell peppers for 5 minutes.
Add garlic, spices, tomatoes and kidney beans.
Simmer for 15-20 minutes.
Season to taste with salt, pepper and olive oil.

Serves 2

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Cucumber Seaweed Salad - Healthy Food Tip and Recipe

Cucumber Seaweed Salad

If you are having difficulty adding seaweed (sea vegetables) into your Healthiest Way of Eating, try this easy-to-prepare salad and enjoy all of the extra minerals the sea vegetables have to offer.

Prep and Cook Time: 15 minutes

Ingredients:

1 TBS dried arame sea vegetables
3 cups cucumber, peeled, seeds scooped out, sliced
1 medium tomato, seeds and excess pulp removed, sliced
1 TBS minced scallions
Dressing
3 TBS rice vinegar
2 TBS soy sauce)
1/2 TBS finely minced fresh ginger
1/2 TBS chopped fresh cilantro
Extra virgin olive oil to taste
Salt and white pepper to taste
*For more on the safety of sea vegetables such as hijiki:
The safety factors regarding sea vegetables, such as hijiki

Directions:

Rinse and soak arame in warm water while preparing rest of ingredients.
Peel cucumber and cut in half lengthwise. Scoop out seeds with a small spoon and slice thin.
Cut tomato in half crosswise and squeeze out seeds. Quarter and cut out excess pulp. Cut into slices about 1/4-inch wide.
Whisk rest of ingredients together. Squeeze out excess water from seaweed. Chop if necessary. You don't want seaweed pieces to be too large. Toss everything together and serve immediately.

Serves 2

Sauteed Vegetables with Cashews - Healthy Food Tip and Recipe

Sautéed Vegetables with Cashews

The health-promoting nutrients of the vegetables combine with the heart-healthy monounsaturated fats from the cashews make a side dish that is a great addition to your Healthiest Way of Eating.

Prep and Cook Time: 15 minutes

Ingredients:

1/2 cup chicken or vegetable broth
1 cup each red and yellow bell peppers, sliced 1/2-inch thick
1 cup onion, sliced 1/2-inch thick
1 cup snow peas
1/4 cup cashews
Mediterranean Dressing:
3 TBS extra virgin olive oil
2 tsp lemon juice
2 cloves garlic, chopped or pressed
Sea salt and pepper to taste

Directions:

Chop or press garlic, slice onions, and let them sit for 5 minutes to enhance their health-promoting properties.
Heat broth in a stainless steel skillet over medium heat.
When broth is steaming, add bell peppers and onions, cover and sauté for 5 minutes.
Add snow peas and sauté covered for 2 minutes.
Transfer vegetable mixture to a serving bowl and toss with cashews and dressing ingredients.

Serves 2

Poached Halibut with Fennel and Cauliflower - Healthy Food Tip and Recipe

Poached Cod with Fennel and Cauliflower

If you want to enjoy great flavor along with an excellent source of vitamins, add this easy-to-prepare recipe to your Healthiest Way of Eating. The recipe creates a delicious broth, which you will want to savor to the very last drop.

Prep and Cook Time: 30 minutes

Ingredients:

1-1/2 lbs cod, cut into 8 pieces
1 TBS fresh lemon juice
1TBS + 1 cup chicken or vegetable broth
1 medium sized onion, cut in half and sliced medium thick
1 large carrot, turned into 11/2 inch pieces
1-1/2 cups cauliflower florets, cut into quarters
1 medium sized fennel bulb, sliced medium thick
5 medium cloves garlic, pressed
salt and black pepper to taste
chopped fennel green tops for garnish

Directions:

Slice onion and chop garlic and let sit for at least 5 minutes to bring out their hidden health-promoting properties.
Rub cod with lemon juice and season with a little salt and pepper. Set aside.
Heat 1 TBS broth in a 12 inch stainless steel skillet. Healthy Sauté onion in broth over medium heat for 5 minutes stirring frequently.
Add rest of broth and carrots. Simmer on medium heat for about 10 minutes covered.
Add cauliflower, fennel, and garlic. Place cod on top and continue to cook covered for about 6 more minutes. Season with salt and pepper
Serve cod with vegetables and broth. Sprinkle with chopped fennel greens.

Serves 4
Serving Suggestions: