A few weeks ago, Andrea Thorpe and Rena Haley gave an informative presentation on cooking for healthy living. It was geared toward those who are interested in cooking healthy, wholesome and delicious food but also have to live in the real world with time constraints and schedules. The response was great and now they are talking about possibly doing a series of cooking classes! Looking forward to it, ladies!

In the meantime, here are the recipes they presented.

Roasted Chicken with Root Vegetables

Ingredients

1 whole chicken
salt and pepper
2 leeks
2 medium carrots
1 lb. small red potatoes, halved
1 teaspoon grape seed oil

Directions

Preheat over to 450 degrees. Season inside and outside of chicken with salt and pepper. Place in roasting pan.

In large bowl, toss leeks, carrots and potatoes with oil. Season with salt and pepper. Scatter vegetables around around the chicken. Roast chicken until golden brown and juices run clear. You can use a digital thermometer by inserting it into the thickest part of the thigh, avoiding the bone and should read 165 degrees. About 1 hour.

Chicken soup

Ingredients

Bones from 2-3 chickens (ok if there’s still some meat and skin on them)
2 carrots cut in half
1/2 yellow onion
2 celery sticks
1 tbsp apple cider vinegar
2 cloves garlic (optional)
1 bay leaf (optional)
2 sprigs thyme (optional)
Salt and pepper to taste

Directions

Place all ingredients in medium size pot. Put in enough water to just cover ingredients. Simmer on low heat 10-12 hours (I like to do this overnight).
Season with salt and pepper. Strain broth. It’s ready to eat. Or you can let it cool, place in fridge and allow fat to rise to top (12 hrs). Remove fat with spoon. You can save the fat, refrigerate and use to cook with for a later time.

Lentil Salad

Ingredients

2 ¼ cups (1 lb) lentils
1 medium red onion, diced
1/3 cup capers
1/3 cup cold pressed, extra virgin olive oil
1/4 cup apple cider vinegar
1 tbsp. honey
1 tbsp. strong mustard
2 tsp. salt
2 tsp. pepper
1 tsp. ground cumin
1/2 tsp. turmeric
1/2 tsp. ground coriander
½ tsp ground cardamom
¼ tsp. ground cloves
¼ tsp. ground cinnamon

Optional add-ins:
Arugula
Walnuts
Fresh herbs: flat-leaf parsley, cilantro, basil
Sprouts
Crispy seasonal veggies

Directions

Rinse lentils well, drain. Place in a pot and cover with a 3-4 inches of water, bring to a boil, reduce to simmer. Check lentils for doneness after 15 minutes, but they should take about 20 minutes in total. You will know they are cooked if they still retain a slight tooth – al dente! Overcooking the lentils is the death of this dish. Be careful!

While the lentils are simmering, make the dressing by placing all ingredients in a jar with a tight fitting lid and shake vigorously to combine.

Finely dice the red onion, the salad is best if all the ingredients are about the same size. Chop the capers if they are large.

When the lentils are cooked, remove from heat, drain and place under cold running water to stop the cooking process. Once cooled slightly but still a little warm, place lentils in a large serving bowl and toss with dressing. Add onions and capers. If using other add-ins such as herbs or greens wait until just before serving. Otherwise, this salad can hang out in the fridge for a couple days.

Lentil Soup

Ingredients

1/2 cup finely chopped onion
1/4 cup finely chopped carrot
1/4 cup finely chopped celery
1 tsp sea salt
1/2 pound lentils, picked and rinsed (will cook into approx 2 cups)
1/2 cup peeled and chopped tomatoes
1 quart vegetable broth
1/2 tsp freshly ground coriander
1/2 tsp freshly ground toasted cumin

Directions

Place onion, carrot, celery into broth. Cook until onions are soft. Add the lentils, tomatoes, coriander, cumin. Using a stick blender, puree to your preferred consistency (optional). Serve immediately.

Energy Bars

Ingredients

1 cup raw almonds
1/2 cup shredded coconut
1/4 cup chia seeds
4 medjool dates
1/4 cup coconut butter
1/2 cup dark chocolate (70+% cacao)
1/4 cup raw honey
4 tbsp coconut oil
1 tsp sea salt
Zest of 1 lemon
1/2 cup oats

Directions

Soak raw almonds minimum 4 hours or overnight. Drain water. Allow to dry. In food processor give almonds a quick pulse or two or roughly chop with a knife. Empty into a large bowl along with the rest of the dry ingredients.

In food processor, add coconut butter, coconut oil, honey, dates, salt and lemon zest. Whizz until you get a smooth paste.

Combine wet and dry ingredients. Press firmly into 8”x8” baking dish line with parchment paper. Refrigerate for 2-3 hours. Remove from baking dish and cut into desired size bars. Store in air tight container in freezer.

Kraut

Organic Ingredients

1 red cabbage
1 white cabbage
1 small bag of organic carrots
5 cloves of garlic

The rule of thumb is 3 tablespoons of salt for every 5 lbs. of vegetables
Shred cabbage in the Cuisinart. Massage the vegetables with the salt until they release their brine and can be completely submerged under the brine.
Place a weight on top of the vegetables or the special top and leave in a dark room for 14 days (please note that if its very warm it may only take 7 to 10 days for the fermentation to be complete).

Mango lassi

Organic kefir from grass fed cows
1 organic mango
1 tablespoon of coconut manna/oil

Strain kefir and separate from grains. Cut mango and blend ingredients with a hand blender or Nutribullet.

Herb and Arugula pesto

Ingredients

1 bunch of arugula
1 bunch of coriander/cilantro
1 clove of garlic
1 pinch of salt
Parmesan
Extra virgin olive oil

Directions

Use hand blender to mix/chop the herbs and Arugula with the garlic and salt. Once mixed grate in the parmesan and add extra virgin olive oil. Place in a small bowl and cover with olive oil. Store in the fridge

Add to cooked pasta, stir in to soups, top sandwiches with it or mix into salads for an amazing boost of flavor.

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