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Recipes for Sunday, September 28 – Real Food Challenge

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Kale!The Real Food $100/4/7 Challenge

You made it! Would love to hear how the week went for you and your family, if they took part. Please post on the Eat Yourself Well Facebook page, or below, to let us know!

Sunday Breakfast: Eat Yourself Well Simple Scrambled Eggs

Eggs, 8, frothed with fork in a small bowl
Coconut oil, 1 tsp
1.5 tsp turmeric
Freshly ground salt and black pepper

Turmeric intensifies the yellow of the eggs, adds just a hint of flavor, and a huge health benefit! Be sure to add fresh ground pepper at the end, to dramatically increase absorption of the turmeric.

In a small bowl, add turmeric to eggs and mix until blended. Melt coconut oil in pan over medium-low heat, gently add the eggs and stir until no longer runny, but still soft. Top with salt and pepper and enjoy!

Sunday Lunch: Eat Yourself Well Sauteed Kale over Baked Potatoes

Ingredients
4 Russett Potatoes
6 cups Kale
1/2 cup water
1 small onion, finely diced
3 cloves garlic
3 tbsp olive oil
1 tsp turmeric
Sprinkle of parmesan cheese
Salt and pepper

Directions
Preheat oven to 400. Wash potatoes and prick each a couple of times with a fork. Place in oven and start timer for one hour.

Prepare kale (if needed- or use bagged pre-cut kale) by cutting into bite-sized chunks. In large frying pan, warm olive oil over medium heat, and add the onions and garlic. Cook, stirring, until onions are soft and the garlic is fragrant. Add kale, water, turmeric and salt, and continue stirring until kale is softened (mix should still be slightly soupy).

Open the potatoes and spoon the cooked kale into each. Top with a sprinkle of parmesan cheese, and serve.

Sunday Dinner: Eat Yourself Well Baked Cauliflower with Tomato-Cheese Wedges
Cauliflower
1 large head cauliflower, cut into 1-inch florets (about 1 ½ lb.)
4 tsp. olive oil, divided
2 cloves garlic, minced (about 2 tsp.)
2 Tbs. tahini
1 Tbs. lemon juice
¼ tsp. salt

Tomato-Cheese Wedges
2 slicing tomatoes
2 tortilla wraps
Shredded Cheddar Cheese

1. Place oven rack in top position. Preheat oven to 425°F.

2. Toss cauliflower with half of the olive oil, and season with salt. Spread on large cookie sheet covered with foil, and bake until cauliflower is slightly tender and a little browned (12-15 minutes).

3. Meanwhile, heat remaining 2 tsp. olive oil in a saucepan over medium heat. Sauté garlic in oil 1 to 2 minutes, or until fragrant. Stir in tahini, lemon juice, 5 Tbs. water, and salt. Simmer over low heat 1 to 2 minutes. Remove from heat.

4. Pour cauliflower into the saucepan and toss with the sauce.

5. Sprinkle cheese over the two tortillas, add tomato slices and fold over. Warm in a frying pan or microwave, and cut each in half. Serve tomato-cheese wedges with the cauliflower.

Recipes for Saturday, September 27 – Real Food Challenge

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Cocomango Smoothie The Real Food $100/4/7 Challenge

Saturday Breakfast: Eat Yourself Well Cocomango Smoothie

3 cups frozen mango
1.5 cups coconut milk
4 tbsp chia seeds

Place about 3 cups of frozen mango and 1.5 cups coconut milk into a blender. Blend until smooth. Then add about 4 tablespoon chia seeds and pulse just a few times to combine. Serves 4.

Saturday Lunch: Eat Yourself Well Nut Butter-Banana Rollups
Breakfast, Sandwiches, American
4 wheat tortillas
2/3 cup nut butter (peanut, almond, whatever you have on hand)
4 medium bananas
Honey, if desired

Spread each tortilla with nut butter, spreading fairly evenly but not going all the way to the edge. Place a banana at one end, add a bit of honey if you like, and roll the tortilla around it. Cut in half if serving immediately, or leave whole if carrying to work or school.

Saturday Dinner: Eat Yourself Well Black Bean Burritos

4 (10 inch) flour tortillas
2 tablespoons olive oil
1 small onion, chopped
1 zucchini, grated (use cheese grater)
1 teaspoon minced garlic
1 (15 ounce) can black beans, rinsed and drained
1 jalapeño pepper, minced
4 tbsp grated cheddar cheese
1/2 teaspoon salt
1 green onion, sliced thinly on bias

Directions
Wrap tortillas in foil and place in oven heated to 350 degrees F (175 degrees C). Bake for 15 minutes or until heated through.

Heat oil in a 10-inch skillet over medium heat. Place onion, garlic and jalapenos in skillet, and cook for 2 minutes stirring occasionally. Pour beans into skillet, cook 5 more minutes, continuing to stir.

Spoon mixture evenly down center of warmed tortilla, sprinkle each with cheese and onions, and fold/roll tortillas. Serve.

Recipes for Friday, September 26 – Real Food Challenge

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Butternut SquashThe Real Food $100/4/7 Challenge

Friday Breakfast: Eat Yourself Well Simple Scrambled Eggs

Eggs, 8, frothed with fork in a small bowl
Coconut oil, 1 tsp
1.5 tsp turmeric
Freshly ground salt and black pepper

Turmeric intensifies the yellow of the eggs, adds just a hint of flavor, and a huge health benefit! Be sure to add fresh ground pepper at the end, to dramatically increase absorption of the turmeric.

In a small bowl, add turmeric to eggs and mix until blended. Melt coconut oil in pan over medium-low heat, gently add the eggs and stir until no longer runny, but still soft. Top with salt and pepper and enjoy!

Friday Lunch: Leftover Pasta from dinner last night

Friday Dinner: Eat Yourself Well Hearty Freekeh (Wheat) Pilaf

5 tablespoons olive oil (divided)
1 butternut squash, peeled, halved, seeded, cut into 1/2″ cubes
Kosher salt, freshly ground pepper
1 bunch kale (about 5 ounces), center stems removed, leaves torn
1 cup freekeh
1 diced small white onion
2 garlic cloves, thinly sliced
1 cup vegetable broth
1/4 cup grated Parmesan
Salt and pepper, to taste

Preheat oven to 375°F. In a bowl toss squash, about 1 tbsp oil, and a bit of salt and pepper,until coated. Spread out on a rimmed baking sheet (lined with aluminum foil if desired for ease of cleaning). Roast, turning squash every 10 minutes, until tender, 30–35 minutes.

Place 2.5 cups cold water, 1 cups Freekeh, 1 tsp. salt, and 1 tbs. olive oil in a large saucepan. Bring to boil, stirring occasionally. Cover the saucepan with a tightly fitting lid. Lower heat and simmer for 10-15 minutes if cooking cracked grain, and 40-45 minutes for whole grain.

Melt olive oil in a skillet over medium heat. Add onion and cook, stirring occasionally, until translucent, about 4 minutes. Add garlic; stir until aromatic, about 2 minutes. Add 1 cup vegetable broth or water, kale, 1 tbsp oil, and cheese; stir gently until cheese is melted and kale is lightly heated, about 5 minutes. Gently stir in roasted butternut squash and let sit a few minutes to combine.

Mix in freekeh and serve in a single dish, or serve alongside.

Season to taste with salt and pepper.

Recipes for Thursday, September 25 – Real Food Challenge

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Eggplant-SauceThe Real Food $100/4/7 Challenge

Thursday starts with the flavors and homey smell of banana bread, and ends with the delicious comfort of a hearty tomato sauce – enjoy!

Thursday Breakfast: Eat Yourself Well Banana Bread Oatmeal

2 cups steel cut oats
2 bananas, cut into pieces
1/2 tsp vanilla
1/4 tsp nutmeg, to taste

Cook oats per directions on package – usually 1/4 cup per cup of water for steel-cut oats. When nearly ready, stir in banana slices (reserve 4), and continue cooking for an extra few minutes to let the flavors pull together.

Top each serving with a banana slice.

Thursday Lunch: Eat Yourself Well Carrot Ginger Potato Soup

Ingredients
2 tablespoons olive oil
1 cup chopped sweet onion
Salt
1 tablespoon minced garlic
1 tablespoon minced peeled ginger
2 pounds carrots, peeled and chopped
1 medium potato, peeled and chopped
3 cups water (or vegetable stock)
1 cup plain Greek yogurt
1 teaspoon honey
1 teaspoon minced fresh thyme, or 1/4 tsp dried thyme
Freshly ground pepper

Directions
Cook the onion with a bit of salt in the olive oil in a Dutch oven or heavy pot over medium-high heat, stirring, 10 minutes, until just starting to caramelize. Add the garlic and ginger and stir for 2 more minutes, being careful not to burn the mixture. Add carrots, potato and the water 9or vegetable stock). Simmer, covered until the carrots and potato are very tender, 15 to 18 minutes. Keep warm.

In a small bowl, combine the yogurt, honey, thyme and 1/2 teaspoon pepper.

Puree the soup with an immersion blender until very smooth (or in a regular blender in batches). Add salt and pepper to taste, and serve with a dollop of the yogurt mixture.

Thursday Dinner: Eat Yourself Well Pasta with Tomato-Eggplant Sauce

Ingredients
1 eggplant, peeled and chopped into smallish squares
1 large onion, chopped
2 cloves garlic, minced
4 tbsp olive oil
28 ounce can diced tomatoes
1 can tomato paste
1 cup water
1 tablespoon basil
1 tablespoon oregano
2 teaspoons salt
1/4 teaspoon pepper
2 cups dry pasta (or equivalent of spaghetti) – to make 4 servings

Sprinkle eggplant bits with salt. Place eggplant, onion, and garlic in a large pan with the olive oil, and cook over medium to med-high heat until the eggplant is soft and browned.

Add tomatoes, tomato paste, water, and spices, and cook uncovered for 1 hour or more until flavors have mixed and taste delicious!

While sauce is finishing, cook pasta, drain, and then serve with the sauce.

Recipes for Wednesday, September 24 – Real Food Challenge

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FreekehThe Real Food $100/4/7 ChallengeHappy Wednesday – this freekeh salad is amazing. Note: when you make the freekeh, go ahead and make a double batch and refrigerate half for the pilaf later in the week – it keeps beautifully.

Enjoy the day, and please don’t forget to let us know how your family is doing, by posting on the Facebook page, or below.

Wednesday Breakfast: Eat Yourself Well Nut Butter-Banana Rollups

4 wheat tortillas
2/3 cup nut butter (peanut, almond, whatever you have on hand)
4 medium bananas
Honey, if desired

Spread each tortilla with nut butter, spreading fairly evenly but not going all the way to the edge. Place a banana at one end, add a bit of honey if you like, and roll the tortilla around it. Cut in half if serving immediately, or leave whole if carrying to work or school.

Wednesday Lunch: Eat Yourself Well Hearty Freekeh and Kale Salad

Ingredients:
• 1 C freekeh
• Juice from 1 large lemon (about 5 tbsp)
• 3 tbsp olive oil
• 4 cloves garlic
• 1 tsp dijon mustard
• 2 tbsp nutritional yeast
• ¼ tsp freshly ground black pepper
• 2 tbsp chia seeds
• ¼ C chopped green onion
• ½ C toasted, salted pumpkin seeds
• 2 apples, cored and diced
• 6 C kale, roughly chopped

1. Place 2.5 cups cold water, 1 cups freekeh, 1 tsp. salt, and 1 tbs. olive oil (optional) in a large saucepan. Bring to boil, stirring occasionally. Cover the saucepan with a tightly fitting lid. Lower heat and simmer for 10-15 minutes if cooking cracked freekeh, and 40-45 minutes for whole freekeh.
2. Combine the lemon juice, olive oil, garlic, dijon and nutritional yeast in a food processor, and puree. Add the chia seeds, stir, and let it sit while you prepare the rest of the salad so the chia seeds have time to expand.
3. Toss kale, cooked farro, pumpkin seeds, and apple together in a large bowl. Serve with lemon and chia dressing.

Wednesday Dinner: Eat Yourself Well Veggie-licious Chili

2 (15-16 oz.) cans of kidney beans, drained
1 diced sweet potato
2 cups diced kale
1 can (12 oz.) tomato paste
1 ear corn, kernels cut off
1 onion, chopped
1 tsp. salt
1 tsp. chili powder (more if desired)
3 cups water
4 tbsp cheddar cheese
Dollop of plain greek yogurt
Salt/pepper to taste

1. Combine all of the ingredients, reserving half of the corn, in a large pot; and simmer for at least 30 minutes or until sweet potato is soft, stirring occasionally. Add water if mixture becomes too thick. Adjust salt/pepper as needed.

2. Top with reserved corn, cheese, and greek yogurt.

Recipes for Tuesday, September 23 – Real Food Challenge

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The Real Food $100/4/7 ChallengeHopefully, you made all of the oats yesterday, and all you have to do now is heat them and add the apple and spices! Good morning! Please let us know how you’re doing by sending pics or posting on the Eat Yourself Well Facebook page, or below – it helps us all stay motivated!

Tuesday Breakfast: Eat Yourself Well Cinnamon Apple Oatmeal

2 cups steel cut oats
1 apple, diced into small bits (do not peel, but wash thoroughly)
1/4 tsp of cinnamon, or apple pie spice

Cook oats per directions on package – usually 1/4 cup per cup of water for steel-cut oats. When nearly ready, stir in apple pieces and cinnamon, and continue cooking for an extra few minutes to let the apple flavors pull together.

Top with a sprinkle of cinnamon.

Tuesday Lunch: Eat Yourself Well Hummus-Spinach Rollups

Ingredients
4 tortilla wraps
Hummus (leftover from prior day)
Bag of spinach
Sprinkle of ground chipotle pepper

Directions
Spread hummus fairly evenly on wraps. Sprinkle with ground chipotle pepper (to taste – creates a nice smoky flavor), then pile a handful of spinach over each. Roll up and serve.

Tuesday Dinner: Eat Yourself Well Bright Veggie Frittata

Servings: 4

8 eggs
1/3 c minced assorted fresh herbs – whatever is on hand, such as chive, basil, thyme, parsley (if you do not have fresh herbs, substitute 2 tbsp of any dried herb blend)
1/2 tsp ground turmeric
2 t olive oil
1 white onion, finely diced
2 cloves garlic, minced
1 large zucchini, thinly sliced into coins
1 red pepper, sliced into thin strips
1 c spinach, quickly chopped
Salt and pepper, to taste

Preheat oven to 325.

Beat together the eggs, herbs, and turmeric in a small bowl, set aside.

In an oven and stove-safe pan, cook the onion and garlic in the olive oil over medium heat, until softened. Remove from heat and add vegetables in layers: spinach first, then pepper strips, then fan the zucchini over all. Last, pour in the egg mixture, “lift” veggies as needed to help the egg get down into the layers.

Bake frittata in the oven until set and lightly browned. Do not overcook – it will continue to set as it cools. Serve warm.

Turmeric Green Tea – Antioxidant Blast!

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Turmeric Green Tea

This super-simple green tea adds a blast of flavor and healthy antioxidants with a shake of ground turmeric … delicious and oh-so-healthy!

Preferably, use a tea strainer (like this) with loose green tea – the tea is less expensive this way, and causes less waste. If you don’t have one, it can be made with tea bags also.

Simple Instructions (makes two cups);

Add green tea and about 1 tsp (more if you like) powdered turmeric to a tea strainer. Bring water to a boil, take off the heat and wait a minute or two to let it cool just a bit. Put the tea strainer in the first cup and pour water over all. Let the tea brew in the cup for about 2-3 minutes. Then remove the strainer and move to the second cup to repeat the brew, adding about a half of a tsp of turmeric to make up for the parts that strained into the first cup. Again, brew for about 2-3 minutes.

On the choice of green tea: any type will be good, but recent tests among common brands have shown Teavana Gyokuro Imperial Loose-Leaf Green Tea to have the highest levels of EGCG (the antioxidant in green tea believed to be most responsible for its health benefits).

Super-Healthy, Low Carb Potato Cauliflower Salad

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Potato Cauliflower Salad

If a picnic’s not a picnic without potato salad … but you’re avoiding overdoing the potatoes, not to mention mayonnaise … give this simple recipe with a healthy kick of turmeric a try!

Super-Healthy, Low Carb Potato Cauliflower Salad

Ingredients

1 large head of organic cauliflower, or two small ones
5-6 organic red new potatoes – medium-sized, like a small plum
2 cloves garlic
1 tbsp coconut oil
t tbsp turmeric
1 bay leaf
1 tsp salt
Ground pepper to taste
Arugula for base
Optional: Something pickled, like cucumbers or turnips

Cut cauliflower florets away from the stalk, and cut potatoes into about 6 pieces each. Peel and roughly chop the garlic. Add in a single layer to a 12″ fry pan, pour about 1/2 cup water over all. Add coconut oil, turmeric, and the bay leaf, then cover, and cook over medium-high heat until the veggies are almost fork-tender, about 10-15 minutes.

Remove lid and continue cooking until water is gone and potatoes are just beginning to break apart, about 4 more minutes. Remove from heat.

Note: everything will turn a lovely shade of yellow from the turmeric – that’s good, because it makes you feel like eggs have been added for a more traditional potato salad at the end. Also, when warm, this mix has a sort of voodoo loveliness and you’re going to want to eat it now … and that’s fine if you want a warm salad side … but keep going if you’d like a potato salad stand-in!

Put whole mixture (remove bay leaf) in fridge and let cool. When cool, chop into smaller bits – I love to use Toss & Chop salad scissors for this, but if you don’t have them, just use a good knife and break down the pieces so that they mix really well. If you like the taste of something pickled in your potato salad, chop it up and add it now, and maybe a teaspoonful or so of the brine also.

Plate the potato salad over some fresh arugula or other lettuce and serve! You’re eating mostly cauliflower, but your palate will taste potato. Add some fresh coleslaw for a fantastic summer picnic feast!

Summer Watermelon Salad Bites

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Summer Watermelon Salad Bites

There are only so many days of summer … celebrate them ALL! These Summer Watermelon Salad bites provide a blend of unexpected flavors that combine to say SUMMER!

Ingredients

Organic Watermelon
Tiny bit of Ricotta Salata
Fresh mint leaves
Juice from half a lemon – preferably a Meyer lemon
Fresh ground pepper, to taste

Slice watermelon into one-to-two-bit bits (squares, circles, or whatever you like – use cookie cutters if you like) and arrange on platter. Squeeze Meyer lemon over the watermelon; some of it will remain on the plate – that’s fine, the watermelon will soak it up. Place a mint leaf and a tiny bit of Ricotta Salata on each watermelon bite – seriously, a small bit – you want this to be a little salty, but not have the cheese overwhelm the mint and watermelon. Grind just a bit of pepper over all of it, and serve!

Nick’s Summer Ratatouille – Delicious!

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Nick's Summer Ratatouille

For me, it’s not summer without ratatouille … and I usually just take the shortcut of dicing and sauteeing the veggies, throwing on a few herbs along the way. However, this recipe was perfected by the young son of a friend – and it takes my “casual” version up about 5 notches! I think Nick has a future in the kitchen, don’t you :-)?

I love this hot or cold, as a side dish with just about anything, and it’s a great dish to take to a gathering – trust me, it’s so delicious that no one will realize that what they are eating is actually super-healthy!

Nick’s Summer Ratatouille

How to make:

Add to pan over medium heat:
1 onion, chopped
2 carrots, chopped
2 celery stalks, chopped
1 tsp butter (for a vegan version, eliminate butter and double the olive oil)
1 tsp olive oil
Cook for ten minutes.

Then add the following to this mixture, cook for three more minutes.
2 green chili pepper, charred, peeled, seeds and ribs removed.
1 clove garlic
salt (pinch)
pepper (to taste)

Next, add the following, cook until bubbling (stirring occasionally), then reduce temperature and cook for 20 minutes.
28 oz crushed organic tomatoes – be sure not to buy the kind with added sugar!
2 pinches of thyme

While the sauce is cooking, mix the following in a small jar or glass:
4 tbsp organic olive oil
2 tsp minced or crushed garlic
2 tsp thyme leaves, chopped
pinch of salt
ground pepper, to taste

When the sauce is ready, let it cool until it is safe to handle, then place in food processor with 2 pinches dried basil, or 5-6 leaves of fresh, and puree until thick. Pour into bottom of dutch oven or other large casserole dish.

Ratatouille Layers

Nick adding layers of veggies.

Layer vegetables on top of sauce in dutch oven, starting with tomatoes, zucchini, squash then eggplant.
6 Roma tomatoes, sliced thin
2 yellow squash, sliced thin
2 zucchini, sliced thin
2 japanese eggplants, sliced thin

Gently and fairly evenly pour about half of the oil mixture over the vegetables.

Cook covered at 280 degrees for three hours. Pour remainder of olive oil mixture over dish, refrigerate until next day.

When ready to serve, warm for 45 minutes at 280, then drop to 225 degrees for another 45 minutes. Delicious served warm, or cooled.

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