15 Minute Easy Dinner Prep: 3 Healthy Recipes for a Mediterranean Diet
The new year means new meals! Try these three healthy Mediterranean meals that offer short prep times, nutritional benefits, and delicious outcomes that could become a routine meal for a healthy 2024! This video offers step-by-step instructions and adaptive capabilities for anyone to be able to make them.
The Mediterranean diet has been studied as one of the best options for healthy foods due to its primarily plant-based meals that include whole grains, beans, vegetables, olive oil, nuts, herbs and spices. Many Mediterranean dishes include lean meats like fish or chicken that add healthy protein. When applied to healthy eating patterns, the Mediterranean diet could prevent cardiovascular diseases and improve healthy aging. Caloric restriction with this diet can lead to weight loss. Try these meals and let us know what you think!
#healthyrecipes #quickrecipe #diet
Recipe 1 - Baked Salmon over Summer Succotash
Serving size: 2
Prep time: 15 minutes
Cook time: 15 minutes
For the ingredients, you will need:
2 salmon filets
½ cup black-eye peas
½ cup shelled edamame
½ cup kale, chopped
1 cup squash & zucchini
¼ red bell pepper
1 small tomato
1 garlic clove
1 cup vegetable stock
4 basil leaves
Tabasco
Worcester
1 teaspoon lemon juice
1. Preheat your oven to 350 degrees
2. Prepare the baking sheet and the salmon filets. Season your fillets with salt and pepper.
3. Bake for 15 min or until the internal temperature of the salmon reaches 145 degrees.
4. Dice all vegetables into ½ inch cubes.
5. Prepare the pan. Add some oil to your skillet, followed by a spoonful of garlic.
6. Then add the chopped vegetables and let cook.
7. Dice the tomato. Once chopped, place to the side.
8. Add the black-eyed peas, salt, and pepper.
9. Now, chop the zucchini and squash. Add to the pan with some chicken broth and let it simmer for a minute or two.
10. After, toss in the kale, edamame, and Worcester sauce. For a little kick, add some hot sauce.
11. Cut the end off the lemon and squeeze into the succotash.
12. Add the tomatoes and more salt and pepper!
13. Turn off the stove. The salmon should be ready to pull out of the oven.
14. Grab a dish and add the succotash to the base of the bowl.
15. Place salmon on top and garnish with ribbons of basil.
Recipe 2 - Shrimp and Artichoke Linguine with Sundried Tomatoes
Serving size: 4
Prep time: 5 minutes
Cooking time: 15 minutes
For this recipe, you will need:
1 Lb. frozen shrimp
1 ½ cups artichoke hearts
1 Tablespoon oil
1-2 garlic clove
8-10 oz. linguini
½ cup sun-dried tomato
½ cup shredded parmesan
2 cups spinach
1 Lemon
Basil
Salt and pepper
1. Preheat the oven to 350 degrees and cook the noodles according to the package directions. Reserve ½ cup pasta water and save for later.
2. Once the pasta is ready, switch out for a clean pan and heat one tablespoon of olive oil to medium-high heat.
3. Add shrimp, giving a quick sear, tossing until just pink and season with salt and pepper. When finished cooking, remove from pan and wipe clean.
4. Add oil and the pine nuts. Toast pine nuts until lightly golden.
5. Add artichoke heart and sundried tomatoes.
6. Pour the leftover pasta water and the edamame.
7. Add the parmesan cheese.
8. Next, add the garlic and sauté until garlic is fragrant, about two minutes.
9. Turn off the heat, add the shrimp, and top it off with some lemon juice.
10. Begin plating by adding the drained pasta to the bowl, followed by the shrimp and vegetables. 11. Grab some fresh basil and chop finely to use as garnish.
Recipe 3 - Lemon Chicken Soup with Ginger
Serving size: 2
Cooking time: 10 minutes
Prep time: 15 minutes
For ingredients, you will need:
2 chicken breasts
4 cups chicken broth
4 tbsp ginger paste
2 cloves garlic
2 Lemons
4 oz cooked pasta
1 tbsp Italian seasoning
2 bay leaf
fresh parsley
1. Prepare the chicken breast. Cube the chicken into ½ inch cubes.
2. Prep the pan with oil and heat the oil on medium-high heat in a medium pan.
3. Sear chicken in the pan for 3-4 minutes and season with salt and pepper.
4. Add ginger paste and garlic to the pan.
5. Mix the ingredients and add the broth to the pan, followed by lemon juice.
6. Add the noodles and cook for 6-8 minutes until pasta is tender and stir throughout.
7. Add some bay leaves and a little more lemon and ginger paste.
8. The dish is ready! Ladle soup into a bowl and finely chop parsley to use as garnish.
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COLLARD GREENS 101 + RECIPE | how to cook collard greens
Learn how to cook Collard Greens. I'll also show you how to shop for, prepare and the best way to store your collard greens. Plus I'm making a super easy collard greens recipe that is perfect to serve along side baked salmon or chicken.
What are collard greens? Collard greens are a type of dark leafy green vegetable related to kale, turnips and cabbage. There are lots of ways to make collard greens including; black eyed peas and collards, artichoke dip, or sauteed with garlic and onions.
Collard greens are a nutritional power house and absolutely delicious and easy to make. I will link to some collard recipes below plus I am showing you to make collared greens with out meat in this simple video. Enjoy!
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COLLARD GREEN 101 BLOG POST:
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COLLARD GREENS RECIPES:
Sauteed Collards + Raisins:
Spaghetti Squash + Collard Greens:
Black Eyed Peas + Collards:
Healthy Artichoke Dip with Collards:
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COLLARD GREENS WITH RAISINS + ONIONS RECIPE
1 tbsp extra virgin olive oil
2 onions sliced into crescents (about 4 cups)
3 cloves garlic minced
3/4 lb collard greens 6 cups
2 tbsp raisins
INSTRUCTIONS
Remove stems from collards and finely chop them up.
Pile the leaves on top of one and other, roll into a fat cigar, and thinly slice into ribbons.
Heat olive oil over medium heat in a large non-stick sauté pan. Add onions and sauté, stirring often, for about 15 minutes or until onions are golden brown. If onions begin to burn, turn the heat down.
Toss chopped stems and garlic into the pan and sauté for another 5 minutes or until stems have softened.
Stir in leafy greens along with 1/3 cup water into the pan. Season with some salt and pepper and cook for about 5 minutes or until the greens have wilted.
Toss in raisins and cook another 2-3 minutes to allow the raisins to warm up. Adjust seasonings and enjoy!
NOTES
Store cooked collard greens in a sealed container in the refrigerator once completely cooled. They will keep for up to about 3 to 4 days.
NUTRITION
Serving: 1serving | Calories: 75kcal | Carbohydrates: 16g | Protein: 4g | Fat: 1g | Saturated Fat: 1g | Sodium: 19mg | Potassium: 332mg | Fiber: 5g | Sugar: 3g | Vitamin A: 4270IU | Vitamin C: 35.2mg | Calcium: 214mg | Iron: 0.7mg
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Recipe for Chip Dip With Black Eyed Peas : Cooking Techniques & Recipes
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Chip dip with black eyed peas uses several fresh ingredients, like green bell pepper, to great effect. Get a recipe for chip dip with black eyed peas with help from a nutrition and physical fitness expert in this free video clip.
Expert: Ashley Pettit
Bio: Ashley W. Pettit is a nutrition and physical fitness expert.
Filmmaker: Tomasz Niemiec
Series Description: Certain techniques can make the whole process of food preparation go along a lot smoother than it has been in the past. Get tips on techniques in cooking with help from a nutrition and physical fitness expert in this free video series.
1 Teaspoon Cleans Out Fat in Your Liver | Dr. Mandell
Fatty liver disease means that you have fat deposits inside your liver. These deposits may keep your liver from doing a good job of removing toxins from your blood.
Obesity is the most common cause. Obesity in the U.S. has doubled in the last decade, and health care providers are seeing a steady rise in fatty liver disease. Although children and young adults can get fatty liver disease, it is most common in middle age.
The major functions of the liver include:
-Bile production: Bile helps the small intestine break down and absorb fats, cholesterol, and some vitamins. Bile consists of bile salts, cholesterol, bilirubin, electrolytes, and water.
-Absorbing and metabolizing bilirubin: Bilirubin is formed by the breakdown of hemoglobin. The iron released from hemoglobin is stored in the liver or bone marrow and used to make the next generation of blood cells.
-Supporting blood clots: Vitamin K is necessary for the creation of certain coagulants that help clot the blood. Bile is essential for vitamin K absorption and is created in the liver. If the liver does not produce enough bile, clotting factors cannot be produced.
-Fat metabolization: Bile breaks down fats and makes them easier to digest.
-Metabolizing carbohydrates: Carbohydrates are stored in the liver, where they are broken down into glucose and siphoned into the bloodstream to maintain normal glucose levels. They are stored as glycogen and released whenever a quick burst of energy is needed.
-Vitamin and mineral storage: The liver stores vitamins A, D, E, K, and B12. It keeps significant amounts of these vitamins stored. In some cases, several years’ worth of vitamins is held as a backup. The liver stores iron from hemoglobin in the form of ferritin, ready to make new red blood cells. The liver also stores and releases copper.
-Helps metabolize proteins: Bile helps break down proteins for digestion.
-Filters the blood: The liver filters and removes compounds from the body, including hormones, such as estrogen and aldosterone, and compounds from outside the body, including alcohol and other drugs.
-Immunological function: The liver is part of the mononuclear phagocyte system. It contains high numbers of Kupffer cells that are involved in immune activity. These cells destroy any disease-causing agents that might enter the liver through the gut.
-Production of albumin: Albumin is the most common protein in blood
serum. It transports fatty acids and steroid hormones to help maintain the correct pressure and prevent the leaking of blood vessels.
-Synthesis of angiotensinogen: This hormone raises blood pressure by narrowing the blood vessels when alerted by production of an enzyme called renin in the kidneys.
Curcumin Ameliorates Nonalcoholic Fatty Liver Disease through Inhibition of O-GlcNAcylation
Da Eun Lee et al. Nutrients. 2019.
The effects of curcumin supplementation on liver function, metabolic profile and body composition in patients with non-alcoholic fatty liver disease: A systematic review and meta-analysis of randomized controlled trials
Mohammad Jalali et al. Complement Ther Med. 2020 Jan.
Treatment of Non-alcoholic Fatty Liver Disease with Curcumin: A Randomized Placebo-controlled Trial
Sepideh Rahmani et al. Phytother Res. 2016 Sep.
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New Year's Recipes - Crockin' Girls
Black Eyed Peas:
1 lb. dry black eyed peas
1 1/2 - 2 cups fully cooked chopped ham (we use our ham from the holidays)
salt and pepper to taste
water
Directions:
Sort through black eyed peas and get any dirt out. For quick soak pour peas into boiling water and boil for 2 minutes. Remove from heat and let sit for 1 hour. After the hour discard water and pour peas into the slow cooker. Add your ham and salt and pepper to taste. Pour enough water over peas to cover. Cook for 6-8 hours on LOW.
Brown Sugar Smokies Wrapped in Bacon:
1 package uncooked bacon
1-2 packages little smokies (we like the turkey smokies)
about 2 cups brown sugar
toothpicks
Directions:
Cut bacon into thirds. Take the individual bacon pieces and wrap 1 bacon bacon piece around 1 little smokie and secure with a toothpick until all little smokies have been wrapped. Place brown sugar on the bottom of the slow cooker and add a layer of smokies, repeat layers of brown sugar and smokies until all gone. Cook on high for 2-3 hours until bacon is fully cooked......stirring occasionally. Great appetizer for a gathering.
BBQ Chicken Sliders:
3 large boneless skinless chicken breasts
1 bottle of your favorite BBQ sauce (We used Sweet Baby Rays)
1 can cream of chicken soup
1-2 packages prepared dinner rolls
Garnish with the following of choice:
lettuce
tomatoes
pickles
onion
Directions:
Place chicken breasts in the slow cooker. Pour cream of chicken soup and BBQ sauce over the chicken. Cook on LOW for 6-8 hours and shred chicken when fully cooked. Slice dinner rolls and stuff with BBQ chicken and garnish. Very yummy snack for kids or adults!
Spinach Artichoke Dip:
Crackers or Chips for dipping
1 can Artichoke hearts drained and chopped
1 lb. frozen spinach thawed and chopped
2 blocks cream cheese
2 1/2 cups monterey jack cheese, cubed
2 1/2 cups mozzarella cheese, shredded
3 teaspoons minced garlic
pepper to taste
Directions:
Place all in the slow cooker and cook on HIGH for 1-2 hours until cheese in melted. Stir occasionally. Would even be great served in a bread bowl. Makes several servings, so I would definitely make for a large crowd.
Spinach Artichoke Macaroni and Cheese - Instant Pot
Spinach Artichoke – Lightened up classic mac and cheese with the healthy addition of spinach, artichoke and garlic make a fancy one pot weeknight dinner!
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