Recipes | Nutrition Basics

Curried Apple Couscous Recipe

Angela, Nutritionist — Mon, 16 Jun 2008 06:26:49 +0000

4 tablespoons unsalted butter
1 tablespoon curry powder
1 medium apple, cored and chopped
3 green onions, washed, trimmed, and thinly sliced
1 cup whole wheat couscous (or regular)
1 3/4 cup water
1 teaspoon sea salt
1/2 cup pine nuts, toasted
Small handful of mint, chopped

In a large saucepan over medium-high heat add 3 tablespoons of the butter, the curry powder, and a couple generous pinches of salt, and cook for a minute or until the spices are fragrant. Stir in the chopped apples and cook for about 3 minutes, enough time for the apples to soften up a bit and absorb some of the curry. Scoop the apples from the pan and set aside in a separate bowl.

In the same pan, again over medium-high heat, add the remaining tablespoon of butter. Stir in the green onions, let them soften up a bit and then add the water and salt. Bring to a boil, stir in the couscous, cover and remove from heat. Steam for 5 to 10 minutes and then use a fork to fluff up the couscous. Stir in the apples, pine nuts, and chopped mint. Season with more salt and curry powder to taste.

Serves 6.

The post Curried Apple Couscous Recipe first appeared on Nutrition Basics.

Cucumber Yogurt Dressing

Angela, Nutritionist — Mon, 16 Jun 2008 06:25:24 +0000

1 cup nonfat plain yogurt

1/3 cup nonfat sour cream

1 cup loosely packed chopped fresh dill

Juice from 1/2 lime

1 small clove garlic, finely minced

Sea salt, optional

Freshly ground black pepper, optional

4 medium cucumbers, peeled and chopped into small cubes or wedges (about 5 cups)

In a mixing bowl, whisk together the yogurt, sour cream, dill, lime juice, and garlic. Add salt and pepper to taste, if desired.

Stir the cucumbers into the dressing.

The post Cucumber Yogurt Dressing first appeared on Nutrition Basics.

Pumped- up Hummus

Angela, Nutritionist — Mon, 16 Jun 2008 06:24:12 +0000

2 1/2 cups cooked or canned and drained chickpeas

2 1/2 tablespoons tahini

1/2 teaspoon sweet paprika

1/2 teaspoon ground cumin

1/2 teaspoon garlic powder

1/4 teaspoon freshly ground black pepper

1/2 bunch flat-leaf parsley, coarsely chopped (about 1 cup)

Juice of lemon

1/2 cup diced onion

Pinch of sea salt, optional

4 to 5 tablespoons water

In the bowl of a food processor fitted with a metal blade, combine the chickpeas, tahini, paprika, cumin, garlic powder, pepper, parsley, and lemon juice. Mix for about 30 seconds, until blended. Add the onion and a tiny pinch of salt. Pulse until all the ingredients are nearly smooth.

Taste the hummus and add as much water as necessary for the correct consistency. Process until as the mixture is as smooth as you’d like.

Serve the hummus at once or transfer to a glass or plastic container with a tight-fitting lid and refrigerate for up to three days. Let the hummus reach room temperature before serving.

Note: If using canned, well-rinsed chickpeas, omit the salt completely.

The post Pumped- up Hummus first appeared on Nutrition Basics.

Guacamole Made Healthy

Angela, Nutritionist — Mon, 16 Jun 2008 06:23:04 +0000

4 avocados, peeled and pitted

1 large or 2 small cucumbers, peeled, seeded and roughly chopped (about 1 1/3 cups)

Juice of 2 small limes

1/2 cup chopped scallions, white and green parts

1/2 cup firmly packed chopped fresh cilantro

1 teaspoon extra-virgin olive oil

1 small garlic clove, minced

1/8 teaspoon cayenne pepper

Pinch of sea salt

In the bowl of a food processor fitted with a metal blade, combine the avocados, cucumber, lime juice, scallions, and cilantro. Pulse just until mixed and chunky.

Add the olive oil, garlic, and cayenne. Season to taste with salt, if using. Process until almost smooth but with a little texture. Serve immediately or transfer to a small glass bowl and cover with plastic wrap resting directly on the surface of the guacamole. Refrigerate for up to one day. Leaving an avocado pit in the guacamole will help keep it fresh.

The post Guacamole Made Healthy first appeared on Nutrition Basics.

Pineapple Frozen Bars

Angela, Nutritionist — Mon, 16 Jun 2008 06:22:06 +0000

2 cups chopped summer fruits (pineapple, oranges, strawberries, etc)

1 tsp lemon juice

Puree fruit in blender, adding a 1-2 T water if necessary. Add lemon juice and blend.

Pour into bar molds or small cups and insert sticks. Freeze until solid

The post Pineapple Frozen Bars first appeared on Nutrition Basics.

Roasted Tomato Basil Soup

Angela, Nutritionist — Mon, 16 Jun 2008 06:19:02 +0000

3 pounds ripe plum tomatoes, cut in half
1/4 cup plus 2 tablespoons good olive oil
1 tablespoon kosher salt
1 1/2 teaspoons freshly ground black pepper
2 cups chopped yellow onions (2 onions)
6 garlic cloves, minced
2 tablespoons unsalted butter
1/4 teaspoon crushed red pepper flakes
1 (28-ounce) canned plum tomatoes, with their juice
4 cups fresh basil leaves, packed
1 teaspoon fresh thyme leaves
1 quart chicken stock or water

Preheat the oven to 400 degrees F. Toss together the tomatoes, 1/4 cup olive oil, salt, and pepper. Spread the tomatoes in 1 layer on a baking sheet and roast for 45 minutes.

In an 8-quart stockpot over medium heat, saute the onions and garlic with 2 tablespoons of olive oil, the butter, and red pepper flakes for 10 minutes, until the onions start to brown. Add the canned tomatoes, basil, thyme, and chicken stock. Add the oven-roasted tomatoes, including the liquid on the baking sheet. Bring to a boil and simmer uncovered for 40 minutes. Pass through a food mill fitted with the coarsest blade. Taste for seasonings. Serve hot or cold.

The post Roasted Tomato Basil Soup first appeared on Nutrition Basics.

Sautéed Greens in Olive Oil

Angela, Nutritionist — Mon, 16 Jun 2008 06:17:03 +0000

5 tablespoons currants

½ Cup water

1 Bunch Kale

1 Bunch Red Chard

½ Bunch Spinach

1 Tablespoon olive oil

1-2 cloves garlic, minced

4 Tablespoons toasted pine nuts

Sea salt and pepper to taste

Heat ¼ cup of water and cover with the currants, set aside, allowing them to plump. Dry toast the pine nuts in the sauté pan over medium high heat then set aside.

Separate the leaves of the greens from their stems and wash them. Save chard stems and slice on diagonal. Heat the oil in a large sauté pan. Add the chard stems and garlic and then ¼ cup of water. Sauté for about 1 minute and then add kale followed 1 minute later by the chard. When kale and chard are just tender, lower the heat and add the spinach, currants and toasted pine nuts. Cook until spinach is just wilted and then season with sea salt and pepper. Serve immediately.

The post Sautéed Greens in Olive Oil first appeared on Nutrition Basics.