Coming soon: free eBook "The Best Years in Life Healthy Holi
Forum: Diet & Nutrition, Recipes, Ask CureZone, F.Y.I.
- Coming soon: free eBook "The Best Years in Life Healthy Holi by LuellaMay
Diet & Nutrition
/ Ask CureZo
We are in the process of putting together a free eBook of healthy (or at least healthier) recipes for the upcoming holidaysfor our friends and members of CureZone and our other forums. It is our way of saying "thank you" to all of our friends and forum members, and hopefully get people to keep an eye on our constantly updated healthy recipes section at our website.
So far, we have selected over 50 recipes that include a bit of something for everyone - including vegans, raw food lovers, meat lovers and the calorie-conscious. In the meanwhile, if anyone would like to submit any of their own healthy holiday recipes please send them to us via email:
Here are four preview recipes:
Cranberry Roasted Cornish Hens
This recipe serves: 4
For the cranberry sauce:
1/2 cup water
1/4 cup organic unrefined sugar
1 cup cranberries
lemon juice to taste
For the herb roasted Cornish hens:
2 Cornish hens
Sea salt to taste
freshly ground black pepper
2 cloves garlic, sliced
2 teaspoons minced, fresh thyme
2 shallots, roughly chopped
1 1/2 carrots, roughly chopped into 1" pieces
1 1/2 stalks celery, roughly chopped into 1" pieces
1. Preheat the oven to 375°F.
2. Prepare the cranberry sauce: Bring the water and sugar to a boil in a small saucepan over high heat to make a syrup. Remove from heat. Let cool.
3. Puree the cranberries in a blender with half of the sugar syrup. Adjust the taste by adding a few drops of lemon juice and more sugar syrup until a pleasant balance of sweetness and tartness is reached. Divide the sauce in half and set aside.
4. Rinse the Cornish hens with cold water and pat dry. Season with salt and pepper inside and out.
5. Stuff the insides of the hens with garlic and thyme. Place a few pieces of shallots, carrots and celery in the cavity.
6. Scatter the rest of the shallots, carrots and celery on the bottom of a roasting pan. Place the hens on top of the vegetables.
7. Brush the hens with half of the sauce and roast in the oven until the the hens are golden brown and crisp and the juices run clear when the thigh is pierced with a sharp knife, about 45 minutes.
8. When the hens are finished, transfer them to a serving platter and let rest for about 5 minutes. Remove the skin from the hens and cut each one in half. Serve with the remaining cranberry sauce.
Serving Size: 1/2 cornish hen with 2 tablespoons of sauce
Broccoli, Cherry Tomato and Watercress Salad
2 cups broccoli florets
1 Tbsp. red wine vinegar
1 Tbsp. olive oil
1/2 tsp. minced garlic
Salt and freshly ground black pepper to taste
2 cups cherry tomatoes, stems removed and cut in half
1 bunch watercress; long stems trimmed, coarsely chopped
Steam* the broccoli, covered, until it is tender, for about 4 minutes. Rinse the broccoli with cold water and drain it well. In a large bowl, whisk together the vinegar, olive oil, garlic, salt and black pepper. Add the broccoli, tomatoes and watercress to the dressing. Toss to blend and serve immediately. As tasty option, toss in some green olives with pimentos.
Per serving: 58 calories, 4 g. total fat (<1 g. saturated fat), 6 g. carbohydrate, 2 g. protein, 2 g. dietary fiber, 20 mg. sodium.
*Steaming can be done by pouring 2 inches of water into a pot and putting a steamer basket, strainer or colander over (but not into) the water. Once the water starts to boil, add the broccoli to the basket and cover.
Cider-Glazed Sweet Potatoes with Cranberries
2 large sweet potatoes, peeled and cut into 1-inch strips or 2 inch cubes
1 1/2 cups apple cider or apple juice
1/4 cup packed brown sugar
2 Tbsp. butter or tub margarine
1/2 tsp. nutmeg
1/2 tsp. ground allspice
1/2 cup dried unsweetened cranberries
Peel and cut the sweet potatoes into strips or cubes. Steam them in a steamer basket or cover them in a pot with 1/4 cup of water. Steam the potatoes for 10-15 minutes or until the cubes are tender. If desired, you can also steam them in the microwave. Set the potatoes aside in a large bowl.
Combine the cider, sugar, butter, nutmeg and allspice in a large non-stick skillet over medium-high heat. Bring the mixture to a boil, stirring often. Add the potatoes, reduce the heat so the liquid is simmering and cook for 5 minutes, stirring occasionally.
Add the cranberries and continue cooking until the liquid is reduced to a syrupy glaze and the potatoes are tender, about 10 minutes. If the glaze becomes very thick before the potatoes become tender, thin it with a small amount of cider. When the potatoes are tender, transfer them to a serving bowl with a slotted spoon. Pour the remaining glaze over the sweet potatoes and serve.
Makes 6 servings.
Per serving: 170 calories, 4 g total fat (0-2 g saturated fat), 34 g carbohydrate, 1 g protein,
2 g dietary fiber, 30 mg sodium.
To see more healthy recipes, click HERE
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