Healthy Gourmet Recipe Collection 

Welcome to the NewVitality Healthy Gourmet Recipe Collection! These recipes are designed to kick-start a healthy eating regimen for anyone who is stuck in a cooking rut or needs some new ideas for ramping up the nutrition in their diet.

This version dated: 1/06.

Contents

Gourmet Avocado Recipes

Gourmet Bean Recipes

Gourmet Kale and Cabbage Recipes

Gourmet Mango Recipes

Gourmet Nut Recipes

More Gourmet Veggie Recipes

Gourmet Avocado Recipes

15 Minute Halibut with Avocado Salsa

This spicy salsa enhances the flavor of halibut in a healthy, quick and easy way. The avocado adds a rich tasting flavor, along with extra nutrition.

Ingredients:

4 6-oz halibut steaks or filets
¼ cup minced scallion
1-2 tsp finely minced jalapeno
6 medium cloves garlic, pressed
¼ cup + 1 Tbsp fresh lemon juice
3 Tbsp chopped fresh cilantro
8 cherry tomatoes, quartered
1 medium ripe but firm avocado diced in ¼ inch cubes
salt and black pepper to taste

Directions:

1. 1. Mix all ingredients except halibut in a bowl and set aside.

2. 2. Preheat a 10-12 inch stainless steel skillet on medium high heat for about 2 minutes.

3. 3. Rub halibut with 1Tbsp lemon juice and season with a little salt and black pepper. Place in hot pan. (You do not need oil or liquid for this.)

4. 4. Cook for about 3 minutes and turn. Cook for another 3 minutes and remove from pan.

5. 5. Place on plate, and top with salsa.

Serves 4.

Source: www.whfoods.com

Avocado Chicken

Ingredients:

1/2 cup water
1 Tbsp cornstarch
1 tsp lemon juice
1 tsp chicken boullion powder
1 Tbsp canola oil
3/4 lb skinless, boneless chicken breast halves (about 3), cut bite size
1 tsp canola oil
1/2 cup red pepper chunks
1 cup sliced fresh mushrooms
2 tsp curry powder
1/4 tsp salt
1/4 tsp pepper
1 firm, ripe avocado, peeled and sliced
1 Tbsp sesame seeds, toasted

Directions:

1. 1. Stir water into cornstarch in a small bowl. Add lemon juice and bouillon powder. Stir and set aside.

2. 2. Heat wok or frying pan on medium-high. Add the first amount of canola oil. Add chicken. Stir-fry until no pink remains in chicken. Transfer to a bowl.

3. 3. Add second amount of canola oil to hot wok. Add red pepper chunks, mushrooms, curry powder, salt and pepper. Stir-fry for about 2 minutes until moisture is evaporated. Add chicken.

4. 4. Add avocado. Stir-fry for about 1 minute. Stir cornstarch mixture and stir it into the chicken mixture until boiling and thickened.

5. 5. Sprinkle with sesame seeds and serve.

Source: www.recipesecrets.net

(Contributor: swtness)

Gourmet Bean Recipes

15 Minute Black Bean Salad

Ingredients:

1 15 oz can black beans, drained and rinsed
1 cup frozen corn, thawed
8 cherry tomatoes, quartered (gently squeeze out seeds)
½ cup minced onion
2 medium cloves garlic, pressed
½ cup diced red bell pepper
2 Tbsp pumpkin seeds coarsely chopped
1/4 cup chopped fresh cilantro
2 Tbsp extra virgin olive oil
3 Tbsp fresh lemon juice
salt and black pepper to taste
* optional: dandelion greens

Directions:

Mix all ingredients together and serve. This salad will keep for a couple of days and gets more flavorful if you let it marinate in the refrigerator for awhile.

Serves 4.

Source: www.whfoods.com

Curried Cumin Hummus

Ingredients:

1 Tbsp olive oil
3 cloves garlic, minced
1 Tbsp curry powder
1/2 tsp cumin seeds
1/2 cup water
3 Tbsp lemon juice
3/4 tsp salt
2 cans chickpeas, rinsed and drained

Directions:

1. 1. Heat oil in a small skillet over medium-high heat.

2. 2. Add garlic; cook 30 seconds, stirring constantly.

3. 3. Add curry and cumin; cook 30 seconds or until fragrant, stirring constantly.

4. 4. Place garlic mixture, water, and remaining ingredients in a food processor; process until smooth.

Makes 3 cups.

Source: www.recipesecrets.net

(Contributor: Faerie Girl)

Black Bean Hummus

Ingredients:

1 clove garlic
1 (15 ounce) can black beans; drain and reserve liquid
2 tablespoons lemon juice
1 1/2 tablespoons tahini
3/4 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon cayenne pepper
1/4 teaspoon paprika
10 Greek olives

Directions:

1. 1. Mince garlic in the bowl of a food processor.

2. 2. Add black beans, 2 tablespoons reserved liquid, 2 tablespoons lemon juice, tahini, 1/2 teaspoon cumin, 1/2 teaspoon salt, and 1/8 teaspoon cayenne pepper.

3. 3. Process until smooth, scraping down the sides as needed.

4. 4. Add additional seasoning and liquid to taste. Garnish with paprika and Greek olives.

Serves 8.

Contributed to www.recipesecrets.net by admin

Black-Eyed Pea Salsa

Ingredients:

1 pkg. frozen black eyed peas
2 cans diced tomatoes
1 cup fresh cilantro
1 Jalapeno pepper, minced
2 Tbsp. minced garlic
1 small can corn niblets
1 small can black olive slices
1/2 cup olive oil
1 cup balsamic vinegar
Juice from 4 limes
Salt and pepper to taste
Tabasco sauce if desired

1. Cook peas per package directions.

2. Combine drained peas and all other ingredients in a large sealable bowl.

3. Toss to blend flavors.

4. Add Tabasco to desired taste.

5. Chill at least 3 hours, mixing occasionally.

Source: www.recipesecrets.net

(Contributor: SkyEyz_7)

Gourmet Kale and Cabbage Recipes

Kale Pesto

Ingredients:

3 cloves garlic, chopped (1 Tbsp)
¼ tsp salt
¼ cup olive oil
2 cups firmly packed fresh chopped kale leaves
¼ cup almonds or walnuts
½ cup fresh grated Parmesan cheese

1. In a blender or food processor, combine the garlic, salt, and oil. Process the ingredients until smooth.

1. 2. Add the kale and nuts, and blend the mixture until it is smooth, scraping the sides of the container periodically if needed.
2. Add the Parmesan cheese and blend a bit more.

Bulgur and Kale Gratin

Ingredients:

1/2 cup coarse bulgur*
2 pounds assorted greens such as kale, collard, escarole, spinach, Swiss chard,
and/or mustard greens
6 large garlic cloves, minced
3 tablespoons olive oil
1/4 cup freshly grated Parmesan (about 1 ounce)
6 ounces chilled whole-milk or part-skim mozzarella, grated coarsely

*available at natural foods stores and specialty foods shops

For topping:
1/2 cup fine fresh bread crumbs
1 tablespoon olive oil

Directions:

1. In a heat proof bowl, pour enough boiling water over bulgur to cover by 1 inch. Cover bowl with a plate to trap steam and let stand 20 minutes.

2. Drain bulgur in a large fine sieve, pressing out excess liquid, and transfer to a bowl.

1. 3. Keeping each variety of green separate, tear greens into bite-size pieces, discarding stems. Still keeping greens separate, wash thoroughly by dunking in a sinkfull of water and transfer to a colander to drain.
3. 4. Put coarser greens (kale or collard) in a 4 1/2- to 5-quart kettle and steam in water clinging to leaves, covered, over moderate heat, stirring occasionally, until wilted, about 4 minutes.
5. 5. Add delicate greens (escarole, spinach, Swiss chard, and/or mustard) to coarse greens and steam, covered, stirring occasionally, until just wilted, 3 to 4 minutes.
7. 6. Drain greens in colander, pressing out excess liquid.
9. 7. In a large heavy skillet, cook garlic in oil over moderate heat, stirring, until softened but not golden. Stir in greens and bulgur and season generously with salt and pepper. Stir in Parmesan and remove skillet from heat.
11. 8. Preheat oven to 400 degrees and lightly oil a 1 1/2-quart gratin dish or other shallow baking dish.
12. Spread half of greens mixture in dish and sprinkle evenly with mozzarella. Spread remaining greens
    mixture over mozzarella and smooth top with a rubber spatula.

Gratin may be prepared up to this point 8 hours ahead and chilled, covered.

Make topping:
In a small bowl with a fork stir together bread crumbs and oil until crumbs are evenly moistened.

Sprinkle topping over greens mixture and bake in middle of oven 30 minutes, or until bubbling and top is browned lightly.

Source: Gourmet, September 1995

Jayna’s Vita Crunch Lunch

This simple lunch is easy to make and very healthy. It boasts an enormous amount of vitamins, protein, calcium, and anti-oxidants.

Ingredients:

Olive oil
Quick brown rice
Chicken broth
Onion
Red pepper
Kale
One can vegetarian chili
Seasonings (e.g. garlic powder)
Peanuts or almonds

2. 1. In a sauce pan, make several servings of the quick brown rice, using the chicken broth as the liquid.
4. 2. Chop the onion, red pepper, and kale. (How much is up to you. For one person, about a half cup of onion, half a red pepper, and one cup of kale works well.)
6. 3. Heat the non-stick pan to medium high heat with a tablespoon of olive oil.
8. 4. Add the onion, red pepper, and kale, in that order, stir-frying each briefly before adding the next ingredient.
10. 5. Season the greens with salt and garlic powder, or the seasonings of your choice.
12. 6. Meanwhile, heat the chili in the microwaveable dish.

Kale Cous Cous Fusion

This recipe draws its intense flavors from around the world.

Ingredients:

2 cups whole wheat cous cous, prepared as directed
2 teaspoons olive oil
2 cups chopped kale
¼ cup pine nuts
½ cup sliced red onion
Salt and pepper to taste
Garlic powder to taste
1 cup prepared garlic hummus
1 cup lime tomato salsa
1 sliced avocado

Directions:

1. 1. Prepare cous cous and keep warm.
3. 2. Heat olive oil in a sauté pan.
5. 3. Sauté chopped kale briefly, until slightly softened.
7. 4. Add pine nuts and red onion to the pan and sauté until heated.
9. 5. Season with salt, pepper, and garlic powder.
11. 6. Separate hot cous cous into two pasta bowls.
13. 7. Top the cous cous with generous amounts of garlic hummus.
15. 8. Top the hummus with the kale mixture.
17. 9. Top the kale with the lime salsa and avocado.

Kale and Olive Oil Pasta Sauce

Ingredients:

Whole wheat spaghetti noodles
¼ cup olive oil
6 cloves garlic, minced or pressed
3 cups kale, ribbed and finely chopped
Salt and pepper to taste

Directions:

1. 1. Cook spaghetti according to package directions.
3. 2. Meanwhile, heat olive oil over medium-high heat in a sauté pan.
5. 3. Add garlic and cook one minute.
7. 4. Add kale and turn burner down to medium.
9. 5. Cook, stirring frequently for about five minutes.
11. 6. Season the sauce and pour over pasta.

Mediterranean Kale

Ingredients:

2 medium bunches kale, chopped, about 12 cups
2 Tbsp lemon juice
1 tsp soy sauce
3 medium cloves garlic, pressed
extra virgin olive oil to taste
salt & black pepper to taste

Directions:

1. 1. Bring lightly salted water to a boil in a steamer with a tight fitting lid. The salt helps to enhance flavor and color of vegetables.
3. 2. While water is coming to a boil, fold each kale leaf in half and pull or cut out stem. Chop leaf and rinse in colander.
5. 3. When water comes to a boil add kale to steamer basket and cover. Steam for 7-10 minutes, until tender.
7. 4. Toss with rest of ingredients and serve.

Chinese Chicken Salad

This adapted version of the classic salad offers a lower-fat, more nutrient-rich alternative.

Salad Ingredients:

2 boneless, skinless chicken breasts, cooked completely and cubed or diced
1 small head green cabbage, sliced thin
1/2 medium red pepper, diced
3 scallions, chopped fine
1 pkg chicken flavored ramen noodles*, slightly crushed and save the season packet
4 Tbsp sesame seeds
1/2 cup or so of chopped almonds or peanuts

Be sure to get your ramen noodles from a natural foods store to get a whole grain variety that is free of MSG and hydrogenated fat.

Dressing Ingredients:

1/8 cup sugar or equivalent of stevia or xylitol
1/4 cup peanut oil
1 1/2 Tbsp. apple cider vinegar
1/2 tsp. salt
half of the seasoning packet contents from ramen noodles

Directions:

Mix dressing ingredients together and set aside. Toss all other ingredients in a large bowl. Refrigerate until ready to serve. Toss with dressing before serving.

Source: Adapted from recipe provided by "bman" on www.recipesecrets.net

Gourmet Mango Recipes

Mango Salsa

People go mad over this recipe. Some of my friends are addicted!

Ingredients:

1 mango chopped
3 or 4 Tbsp. cilantro chopped
½ cup of red onion chopped
½ cup of red pepper chopped
½ of an avocado, chopped
Salt to taste
Squeeze of lime

Directions:

Mix all ingredients together and serve. Or chill for awhile and serve. Note that the onion tends to over-power the recipe if allowed to marinade long.

Source: Jayna’s Kitchen

Red Pepper Mango Onion Sauce

Ingredients:

1 1/4 cups chopped onion
1 cup chopped red bell pepper
1 Tbsp oil
3/4 cup fresh mangos, peeled and cubed
1 cup mango nectar
1 Tbsp fresh ginger, minced
2 tsp balsamic vinegar
1/4 tsp crushed red pepper flakes
1 Tbsp flour

Directions:

1. 1. Saute onions and red bell pepper over medium heat for 5-8 minutes until soft.
3. 2. Stir in flour.
5. 3. Add mango, mango nectar, ginger, vinegar and red pepper flakes.
7. 4. Cook, stirring over medium heat until sauce boils and is thickened.
9. 5. Serve hot over chicken, fish or pork.

Source: www.freshmangos.com

Gourmet Nut Recipes

Chicken and Toasted Walnut Salad

Serve this sweet and crunchy chicken salad as is, on a bed of spring greens or slices of cantaloupe, or in an open-face sandwich—even in hollowed-out apples for a fun presentation.

Ingredients:

12 ounces chicken tenders
Vegetable oil spray
1/4 cup fat-free or light sour cream
2 tablespoons fat-free half-and-half or fat-free milk
2 tablespoons fat-free or light mayonnaise dressing
1/2 teaspoon curry powder (optional)
1/4 teaspoon salt
1/4 teaspoon pepper
3/4 cup halved green or red seedless grapes
1 medium rib of celery, thinly sliced
1/2 cup finely chopped red onion
1/4 cup finely chopped dried apricots
1/4 cup finely chopped walnut pieces, dry-roasted

Directions:

1. 1. Discard all visible fat from the chicken.
3. 2. Heat a large nonstick skillet over medium heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame).
5. 3. Cook the chicken for 5 minutes on each side, or until no longer pink in the center. Transfer to a cutting board to cool slightly.
7. 4. Meanwhile, in a medium bowl, whisk together the sour cream, half-and-half, mayonnaise, curry, salt, and pepper until completely blended.
9. 5. Stir in the remaining ingredients except the chicken.
11. 6. Chop the cooled chicken into bite-size pieces. Stir into the salad.
13. Serve or cover and refrigerate for up to 24 hours.

Source: www.americanheart.org (American Heart Association No-Fad Diet

Wild Rice Pilaf

This is a great rice pilaf for special occasions. It is substantial, full of flavor, and easy to prepare. The combination of flavors blends beautifully, and the variety of ingredients makes this a highly nutritious dish.

Ingredients:

½ cup wild rice
1 cup long grain brown rice
1 medium onion, chopped
¾ cup diced celery, about ¼ inch pieces
2 cups sliced crimini mushrooms
1 medium green apple, diced about ¼ inch pieces
4 medium cloves garlic, minced
½ cup chopped walnuts
6 dried apricots, coarsely chopped
½ cup raisins
½ cup chopped fresh parsley
2 Tbsp chopped
fresh sage
3 Tbsp chopped
fresh thyme
½ Tbsp fennel seeds
¾ cup + 1 Tbsp chicken broth
2 Tbsp extra virgin olive oil
salt and black pepper to taste

Directions:

1. 1. Bring 3½ cups of lightly salted water to a boil.
3. 2. While water is coming to a boil rinse the wild rice under running water in a strainer. When water is boiling add both wild and brown rice, cover, turn heat to low and cook for about 45 minutes, until tender. Do not overcook. You will most likely have excess water when rice is cooked properly.
5. 2. Put cooked rice in a strainer and drain out excess water. Set aside in a bowl large enough to mix everything together.
7. 3. Heat 1 tablespoon chicken broth in a large stainless steel skillet.
9. 4. Sauté onion in broth over medium heat for 5 minutes. Add mushrooms and celery and continue to sauté for another 2-3 minutes.
11. 5. Mix all the stuffing ingredients together in bowl and season with salt and pepper.
13. 6. Preheat oven at 350 degrees.
15. 7. Place stuffing in an 8 inch square baking dish and bake covered for about 1 hour.
17. 8. Drizzle with olive oil and mix with a fork keeping it fluffy.

Source: www.whfoods.com

Carrot Salad with Roasted Peanuts

Ingredients:

4 medium carrots
1 large tomato
2 Tbsp chopped cilantro
1 small chopped hot green pepper
Salt to taste
1 tsp sugar
Roasted peanuts, coarsely chopped
Juice of ½ lemon

Directions:

1. 1. Grate the carrots

2. 2. Cut the tomato into small pieces.

3. 3. Add the onions, pepper, cilantro, and sugar, and toss.

4. 4. Add salt, peanuts, and lemon juice just before serving.

Serves 4.

Source: www.cooks.com

More Gourmet Veggie Recipes

Pasta Fagioli Soup

A quick and easy Italian favorite. Garnish with grated Romano cheese.

Ingredients:

1 (29 ounce) can diced tomatoes
2 (14 ounce) cans Great Northern beans, undrained
1 (14 ounce) can chopped spinach, drained
2 (14.5 ounce) cans chicken broth
1 (8 ounce) can tomato sauce
3 cups water
1 tablespoon minced garlic
8 slices crisp cooked bacon, crumbled
1 tablespoon dried parsley
1 teaspoon garlic powder
1&1/2 teaspoons salt
1/2 teaspoon ground black pepper
1/2 teaspoon dried basil
1/2 pound seashell pasta

Directions:

1. 1. In a large stock pot, combine diced tomatoes, beans, spinach, chicken broth, tomato sauce, water, garlic, bacon, parsley, garlic powder, salt, pepper and basil.
3. 2. Bring to a boil, and let simmer for 40 minutes, covered.
5. 3. Add pasta and cook uncovered until pasta is tender, approximately 10 minutes.
7. 4. Ladle soup into individual serving bowls, sprinkle cheese on top, and serve.

Serves 8.

Source: www.recipesecrets.net (Contributor: b-man)

Garlic Crostini

Ingredients:

1 French baguette or whole wheat sourdough bread, sliced
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
3 cloves garlic, minced
4 plum tomatoes chopped
1/2 cup black olives, sliced

Directions:

1. 1. Mix olive oil, spices, tomatoes, and olives.
3. 2. Lightly toast sliced bread under the oven broiler (you can brush the tops with olive oil first, if you choose).
5. 3. Top the toasted bread with the tomato mixture and serve.

Source: www.recipesecrets.net (Contributor: b-man)

Carrot Bread

3/4 c. oil
1 c. sugar
2 eggs
1 1/2 c. flour
1/4 tsp. salt
1 tsp. baking soda
1 tsp. cinnamon
1 c. grated carrots
1/2 c. nuts (pecans or walnuts)

Beat eggs, then add sugar and oil. Mix in the dry ingredients. Bake in a greased bread pan at 325 to 350 degrees about 1 hour or until done.