Back to Health Chiropractic

Favorite Recipes

Quinoa Tabouli with Garbanzos

Cook together until Quinoa is tender(10-15 min):
2 Cups Water or veggie broth
1 Cup Quinoa

Cool and Add:
1 can garbanzo beans
2 shredded carrots
1 cucumber, chopped
1-2 bunches of green onions, chopped

For the dressing, mix:
1/2 Cup vinegar(White balsamic is good)
Juice of 2 lemons
1/2 Cup olive oil
2-3 cloves of garlic, minced
1/2 to 1 tsp salt
1/4 tsp cayenne pepper
1 tsp cumin
1/2 Cup each, minced fresh parsley and mint

Toss the Quinoa/garbanzo mix with the dressing and refrigerate. Before serving, add chopped tomatoes.

Beet and Greens Soup

2 lg onions
1-2 celery sticks
Sauté above in olive oil

2 qts veggie broth
5 lg beets
4 lg carrots
3 lg potatoes
2 Tbsps apple cider vinegar
Add above ingredients to the cooked onions and celery. Cook 45”
Add 2 tsps Caraway seed
1 tsp oregano
1 ½ tsp thyme
3 Tbsp dill weed
¼ tsp cayenne pepper
1 tsp salt
Puree 1/3 of above cooked mixture and add back to the soup pot.
Add one large bunch of chopped Kale and cook approx. 20 minutes longer.
Add one bunch of fresh parsley, chopped.
Garnish with fresh, thick yogurt and chopped green onions.

Broccoli Salad

Salad:

1 package organic broccoli slaw
Organic broccoli heads, chopped
1 chopped onion
1 cup dried cranberries

Dressing:

1 cup Mayonnaise
1 cup sugar
2 Tbsp. vinegar

Toss salad ingredients with dressing. Let the salad sit for several hours. Drain. Add smoked chopped almonds and serve.

Holiday Salsa

1 chopped onion
1 can, drained/rinsed, black beans
1 pomegranate, seeded
2 avocados, chopped
1-2 lemons or limes/juice and rind (over avocados)

Combine all ingredients in a pie plate. Add kosher salt. Serve with tortilla chips.

White Bean Dip

1 can white beans, drained
Extra virgin olive oil (1/4 cup or until desired consistency is reached)
1-2 cloves garlic, chopped
Fresh sage, to taste
Kosher salt, to taste

Whirl all ingredients together in a food processor. Serve with tortilla chips/pita bread/vegetables.

Roasted Garbanzo Beans

2 cans garbanzo beans, drained

Distribute beans on a cookie sheet and drizzle with extra virgin olive oil. Sprinkle with fresh rosemary and kosher salt. Roast in a 400° oven 10-15 minutes.

SOUTHWESTERN POTATO SALAD

If you have been making the same traditional potato salad for more years than you would care to admit, here’s a new one. We guarantee instant approval and widespread demand for copies of this recipe!

6                     large red or white, thin skinned potatoes
1                     can(4oz) diced green chiles, drained
1                     can black beans
1/2cup            fresh parsley and/or cilantro, chopped
1/2cup            red onion, chopped
1/2cup            red pepper, chopped
1/2cup            chives, chopped
DRESSING:
2 Tbsp            olive oil
1/3cup           wine vinegar
1/2tsp            ground cumin
1/2tsp            salt
black pepper and cayenne pepper to taste

Cook unpeeled potatoes in covered saucepan for 20 minutes or until just tender. Drain and let cool.
In large salad bowl, cube unskinned potatoes. Add remaining ingredients, vary according to taste and availability.
In tightly lidded jar, combine dressing ingredients. Shake well. Pour over salad mixture and toss lightly.
Cover and refrigerate for at least two hours to blend ingredients.

Smoothies: Summer Nutrition – Easy, Nutritious and low calorie

A healthy life style is the key to longevity, optimum weight, abundant energy and balance. By using fruit to satisfy our taste for sweetness, we can leave behind the use of chemical, processed and refined sweeteners. Fruits are easy to digest, are cleansing and cooling. They are great for those of us who over-stressed and over-heated from excessive mental strain or hot weather.

You can “build” a smoothie in just a few minutes. Use a variety of fruits, nuts, nut-milks and protein supplements to make this a delicious breakfast or mid morning/afternoon snack.

Back To Health Fruit Smoothie
Prep time: 5 minutes
Serves: 1 to 2

Ingredients: Add or delete ingredients to your personal preference

1 banana
1 cup soy or rice milk
1 cup berries (frozen berries work well)
1 cup diced melon
½ cup almonds
2-4 ice cubes
2 scoops of *Ultra Meal

Direction:

Mix in blender for 1 – 2 minutes and serve

Ultra meal is a high quality medical food that will turn your fruit
smoothie into a nutrient rich meal or snack. Ultra Meal is available
at Back To Health Chiropractic

Creamy Spring Asparagus Soup

3 pounds asparagus, washed and trimmed
3 - 4 tablespoons olive oil
4 garlic cloves, peeled and diced
2 large onions peeled and diced
2 ribs celery, diced
1 bulb fennel, diced
6 organic potatoes, scrubbed & chopped
7 cups vegetable broth
1 cup white wine
1/2 cup fresh basil leaves, chopped
1/4 cup fresh dill, chopped
1/4 cup chopped tarragon leaves
1 tablespoon dry mustard
Sea/kosher salt and freshly ground black pepper, to taste
Red pepper flakes, to taste

Cut off the asparagus tips and set aside and cut the asparagus stems into small slices.
To the soup pot, add oil, garlic, onion, celery, and fennel. Sauée till soft. Add the sliced asparagus and potatoes. Add the broth and wine. Bring to a boil. Reduce the heat to medium and simmer until the potatoes are soft and tender, about 30 -40 minutes.
Remove from heat. Add the basil, dill, tarragon, mustard, salt, and pepper. Puree in pot using a stick blender. Alternatively, puree in small batches in a food processer.
Add the reserved asparagus tips to the soup and cook for a few more minutes.
Soup may be thinned, if needed, with rice milk, broth or water.

Note: this soup is vegetarian, gluten and dairy free

Hoppin John Black-eyed Peas

Olive oil to cover the bottom of the pot
2 large onions, chopped
6 cloves garlic, minced or put through a press
2 cans black-eyed peas
Vegetable broth as needed
1 bay leaf
Cumin, red pepper, coriander, salt—all to taste
1 can diced tomatotes
Fresh spinach/kale/collards or mustard greens trimmed and washed

Heat the oil in a dutch oven, soup pot or cast iron pot, and sauté the onions and garlic until the onions are tender. Add the beans and some veggie broth, bay leaf, rest of the spices and canned tomatoes. The fresh greens are added last. Heat until all the spices are well absorbed.

Remove the bay leaf before serving.

Serve with rice and corn bread, Enjoy!!

Hint: Make this on a Sunday, and you can enjoy it during the week and eliminate prep time after work!!

QUINOA TABOULEH SALAD
Makes 2 servings

1⁄2 cup quinoa, thoroughly rinsed and drained
1 cup water
1⁄2 vegetable bullion cube
1⁄4 cup freshly squeezed lemon juice
1⁄4 cup chopped fresh peppermint
pinch of salt
dash freshly ground black pepper
1⁄4 cup extra virgin olive oil
1 1⁄4 cup finely chopped fresh parsley
1⁄2 chopped scallions
1/3 cup dried cranberries
3 cloves garlic, finely chopped
1 cup of canned chickpeas (garbanzo beans), drained

Combine the quinoa, bullion, and water in a small saucepan. Bring to a boil over medium-high heat. Cover and cook approximately 20 minutes, until the quinoa is tender and the water has been absorbed. Transfer to a medium bowl.

Add the lemon juice, mint, salt, pepper, olive oil, parsley, scallions, dried cranberries, garlic, and chickpeas and mix all the ingredients until well coated. Cover and marinate in the refrigerator for at least 3 hours for flavors to develop.

PUMPKIN CHEESECAKE

Cooking pumpkin
Because of their high moisture content, pumpkins should be cooked with as little added water as possible. Before cooking, cut them in half or cut off their tops and remove seeds and fibers. place cut sides down in shallow baking dish with one-quarter inch of water. Bake at 350 degrees Fahrenheit for 35 to 45 minutes or until tender - depending on the size and thickness of the pumpkin, more or less time may be needed.

The best pumpkin varieties for cooking are the orange-skinned Small Sugar, Baby Bear, and New England Pie; the flattened tan skinned Cheese or Milk; and the greenish white skinned Lumina.

In addition to being rich in beta-carotene, a form of vitamin A thought to help reduce the risk of cancer, one cup of canned solid-pack pumpkin provides potassium, vitamin C, iron, and calcium. All of these vitamins and minerals help us feel slightly less decadent when choosing this month's sweets for dessert.

Ideal for the holidays, this dessert can be made the day before you plan to serve it.

Gingersnap Crust (recipe follows)
2 8oz packages cream cheese at room temp
1/2 c sugar
1/2 c cooked pumpkin puree or canned pumpkin
1/2 tsp ground cinnamon
1/4 tsp ground cloves
2 large eggs
1/2 tsp vanilla extract

Prepare crust; set aside. Heat oven to 350 degrees. In large bowl, with electric mixer on medium speed, beat cream cheese, sugar, pumpkin, and spices until combined. Beat in eggs and vanilla until well mixed. Pour into crust.

Bake 40-45 minutes or until center is almost set. Cool on wire rack at room temperature. Cover and refrigerate 3 hours or overnight.

Just before serving, remove rim of pan and place cheesecake on serving plate.

Gingersnap Crust
In small saucepan, melt 1/3 cup butter or margarine over low heat. Remove from heat. Stir in 1 1/2 cups gingersnap cookie crumbs until well mixed. Press mixture firmly into bottom of 9 inch springform pan.