Healthy By Design

10/01/2023

Healthy daily tips!

09/30/2023

The Ingredients
Ground Turkey. Lean ground turkey is excellent for chili. It adds wonderful flavor to the chili and helps make it more satisfying. Turkey is low in calories and rich in protein, vitamins, and minerals.Garlic + Onion. Building blocks for a deeply flavorful chili.
Vegetables. Bell peppers, sweet potatoes, carrots, and celery help make this chili incredibly nutritious and flavorful. The varying textures of these veggies also create a wonderful chili consistency.
Tomato Sauce + Diced Tomatoes. The tomato sauce adds liquid, and both provide rich tomato flavor.
Spices. We’re using chili powder, cumin, paprika, cayenne, salt, and pepper. This mix of spices is what gives chili its distinct flavor. They add warmth, earthiness, a touch of sweetness, and spice.
Red Pepper Flakes. Just a pinch adds the right amount of heat.
The Directions
Sauté the Vegetables. Cook until soft.
Brown the Turkey. Stir frequently to break up any big chunks.
Cook the Chili. Add the remaining ingredients, bring the mixture to a boil, then allow it to simmer for 45 minutes.
Serve. Adjust seasonings as desired and ENJOY!

09/30/2023

09/29/2023

KIMCHI, CUCUMBER & AVOCADO

PREP TIME
15 mins
COOK TIME
15 mins
TOTAL TIME
30 mins

Author: Parsley Vegan
Recipe type: Sushi
INGREDIENTS
Sushi
Sushi rice, cooked as per package instructions
Cucumber, julienned
Avocado, sliced
Kimchi, thinly sliced
Nori sheets
Sesame seeds (optional)
Sauce
¼ cup raw cashews
¼ to ½ cup unsweetened cashew milk or water
1 tbs sriracha (or other hot sauce), or to taste
1 tsp lime juice
¼ tsp black pepper
INSTRUCTIONS
Cook the rice as per the package's instructions. Once cooked, let cool a bit until it is easy to handle.
Lay down a nori sheet and place some rice over about one third to one half of the sheet.
Layer the remaining sushi ingredients into a single line in the middle of the rice section.
Roll the sushi using a sushi mat or just your hands. Make sure to wet the end of the nori sheet with some water to help it stick.
Lay down the roll on the side where the nori sheet it sticking to itself until you are done with all the rolls.
Cut the rolls into bit-sized pieces.
Make the spicy mayo styled sauce by blending the cashews, cashew milk (or water), sriracha, lime juice and black pepper.
Drizzle on top of sushis and serve as is or with a bit of soy sauce in a sauce bowl.

09/28/2023

INGREDIENTS LIST FOR THE STUFFED PORTOBELLO MUSHROOMS RECIPE
6-8 portobello mushrooms, stem removed, washed and dried with a paper towel
1 cup breadcrumbs or panko
1/2 cup butter
4 cloves garlic, finely minced
3/4 teaspoon dried oregano
1 scallion, finely chopped
1/2 cup fresh parsley, finely chopped (or more, to taste)
Coarse salt and fresh cracked pepper
A handful of grape or cherry tomatoes halved
DIRECTIONS
1. To make the portobello mushrooms recipe: Preheat your oven to grill/broil settings on high heat. Arrange a rack in the middle of your oven.

2. In a saucepan or a microwave-safe bowl, combine butter, garlic, and oregano and melt until garlic is fragrant. Brush the bottoms of each mushroom with a bit of melted butter and place them, buttered side up on a rimmed baking sheet. Precook the mushroom for 5 minutes in the oven while you prepare the filling.

3. In a medium bowl, combine breadcrumbs, parsley, scallion, salt, and pepper, and pour the garlic herb butter mixture over. Mix well to combine.

4. Remove the mushrooms from the oven, flip them and brush over the insides of each precooked mushroom cap with melted butter. Stuff each mushroom with herbed garlic butter stuffing and top with tomato halves. Return to the oven and grill or broil until golden, about 5 minutes.

5. Remove from oven, garnish with fresh parsley and serve the stuffed portobello mushrooms immediately. Enjoy!

09/27/2023

INGREDIENTS

4-6 cod fillets (about 1 ½ lbs of cod)
1 cup cherry tomatoes, halved
3 tablespoons lemon juice
1 tablespoon lemon zest
¼ cup unsalted butter, melted
2 cloves garlic, minced
¼ teaspoon paprika
1 tablespoon parsley, minced
1 teaspoon thyme leaves

4-6 lemon slices
1 teaspoon dill leaves, minced
1 teaspoon coarse salt
½ Fresh ground black pepper

INSTRUCTIONS
Preheat oven to 400°F. Grease a 9X13 baking dish.

In a small bowl, whisk together butter, lemon juice, lemon zest, garlic, paprika, thyme, dill, and parsley until combined.
Pat cod dry. Season fillets on both sides with salt and pepper. Brush with butter mixture and place in the baking dish.
Add tomatoes and lemon slices to the dish. Drizzle evenly with remaining butter mixture.
Bake for 15-20 minutes, until cod is opaque and flakes easily with fork.
Garnish with any remaining herbs and serve with sauce from the pan.