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Healthy Life, Innaloo (2025)

20/12/2021

Red Lentil Soup with Chicken and Turnips
Ingredients
- additional toppings: diced avocado, micro greens, chopped basil)
- 3 medium carrots, peeled and diced
- 3 celery stalks, diced
- 2 cups fully-cooked chicken breast, shredded (may be omitted for a vegetarian version)
- ½ cup flat leaf Italian parsley, chopped (plus extra for garnish)
- 6 cloves of garlic, finely minced
- 2 tablespoons olive oil
- 28 ounce-can plum tomatoes, drained and rinsed, chopped
- 2 cups dried red lentils, rinsed
- salt and black pepper, to taste
- 1 large turnip, peeled and diced
- 8 cups vegetable stock
- 1 medium yellow onion, diced

Preparation

To a large dutch oven or soup pot, heat the olive oil over medium heat.

Add the onion, carrots and celery and cook for 8-10 minutes or until tender, stirring occasionally.

Add the garlic and cook for an additional 2 minutes, or until fragrant. Season conservatively with a pinch of salt and black pepper.To the pot, add the tomatoes, turnip and red lentils. Stir to combine. Stir in the vegetable stock and increase the heat on the stove to high. Bring the soup to a boil and then reduce to a simmer. Simmer for 20 minutes or until the turnips are tender and the lentils are cooked through.

Add the chicken breast and parsley. Cook for an additional 5 minutes. Adjust seasoning to taste.

Serve the soup immediately garnished with fresh parsley and any additional toppings. Enjoy!
Source: Pink When

20/12/2021

Slow Cooker Beef Stew
Ingredients
- 1 14.5oz can of Beef Broth
- 2 large carrots, chopped
- 2 stalks celery, chopped
- 1 26oz can Cream of Mushroom Soup
- 3 green onions, chopped
- 10 new (red)potatoes
- 1 small onion chopped
- ½ cup Dale's Seasoning
- 2 pounds stew meat
- 2 cups water

Preparation

To get started, heat your slow cooker to low.

Pour in the cream of mushroom soup, Dale's seasoning, water, and beef broth and stir until mixed well.

Add in your stew meat, potatoes, onions, carrots, celery, and green onions. Stir well until covered and cook on low for 8 hours. You can add salt and pepper as desired, but the flavors and the Dale's marry together so well that you probably won’t need them.
Source: Pink When

19/12/2021

Broccoli and Chickpea Rice Salad
Ingredients
- 1/4 cup sliced almonds (lightly toasted if desired)
- 4 cups broccoli florets
- 2 cups cooked brown rice (2/3 cup dried rice)
- 2 tablespoons Dijon mustard
- 1 1/2 cup cooked chickpeas (1/2 dried chickpeas)
- 1/4 cup fresh cilantro or parsley, trimmed and chopped
- 1 clove garlic, minced
- 2 to 3 green onions, trimmed and chopped, or 2 shallots finely chopped
- fresh ground black pepper
- juice from 1/2 lemon (1 1/2 tablespoons)
- 1 tablespoon olive oil
- 2 teaspoons olive oil
- 2 tablespoons pineapple juice (juice from canned pineapple)
- 1/2 teaspoon red pepper flakes
- 1 1/2 teaspoons sea salt, or to taste
- 1/3 cup sun-dried tomatoes, soaked in hot water for 40 minutes, drained and chopped (optional)
- 2 teaspoons tamari (soy) sauce

Preparation

In a large skillet, heat the oil over medium heat.

Add the broccoli, stir well, and cover. Cook, stirring often, until the broccoli is tender.

Add the broccoli to a large bowl, along with the remaining salad ingredients.To make the dressing, whisk together all of the dressing ingredients in a small bowl.

Pour the dressing over the salad and toss well to coat evenly. Taste for seasoning and serve.
Source: Food and Spice

19/12/2021

Red Kidney Bean Jambalaya
Ingredients
- 2/3 cup dried brown rice (2 cups cooked)
- 2 medium carrots, sliced
- 2 stalks celery, sliced
- 1 teaspoon celery seed
- 2/3 cup dried kidney beans (2 cups cooked)
- 1 teaspoon dried marjoram
- 2 teaspoons dried thyme
- 1 medium eggplant, chopped
- 2 cloves garlic, minced or crushed
- 3 handfuls of green beans, chopped
- fresh ground black pepper
- 2 teaspoons ground sage
- 1/2 to 1 teaspoon liquid smoke, to taste
- 2 tablespoons olive oil
- 1 red bell pepper, seeded and chopped
- 1 small white or red onion, diced
- 1 1/2 teaspoons sea salt, or to taste
- 1 teaspoon sriracha or other hot sauce
- 2 medium tomatoes, diced
- 3 cups vegetable stock

Preparation

Rinse the kidney beans and brown rice separately. Cover the kidney beans with water and soak for 8 hours or overnight. In a separate bowl, cover the brown rice with water and soak for 8 hours or overnight.

Drain and rinse the kidney beans, then transfer to a medium saucepan and cover with fresh water. Bring to a boil, reduce heat to medium-low, cover, and simmer for 1 hour or until just tender but not falling apart.

Drain and set aside.

Heat the oil in a large saucepan over medium heat. When hot, add the onion and saut for 5 minutes. Now add the garlic, carrots, celery and green beans, and stir for another 5 minutes. Next add the tomatoes, red pepper, eggplant, sage, thyme, marjoram and celery seed, and continue to stir for another few minutes.

Pour in the vegetable stock, liquid smoke, rice and the cooked kidney beans. Bring to a boil, reduce heat to medium low, cover, and cook, stirring occasionally, for 45 minutes or until the rice is tender.

Add water as necessary if the stew becomes too dry.Season with sriracha, salt and pepper, and taste for seasoning add more liquid smoke, sriracha, salt, pepper or herbs as desired.
Source: Food and Spice

18/12/2021

Nigerian Snail Stew
Ingredients
- 1 teaspoon of chili powder
- 2 cloves of garlic
- Seasoning Cubes
- 3 Limes
- 1 Red bell pepper
- 1 large Red onion
- 2 tablespoons of Salt
- 4 scotch bonnet peppers
- 8 snails
- 5 Large tomatoes
- 1 cooking spoon of Vegetable Oil

Preparation

In a bowl, wash the snails with lime and salt till all the slime is gone.

Place the snail in a pot with the chili powder, seasoning cubes, chopped garlic, 1/2 of the onion(chopped) and a pinch of salt and bring to boil for about 15-18 minutes.In a separate pot, place the tomatoes, bell pepper, scotch bonnet peppers, crush with a wooden spoon till some of the juices come out and bring to boil till they are all soft on low heat. (This helps to dry up some of the extra water from the tomatoes)In a pot, pour in your oil, cut your onions in rings and fry in the hot oil on medium heat.

Pour in your tomato-pepper mix and allow to fry for about 8-10 minutes on low heat.

Pour in the left-over stock from the snail and allow to cook for 5 more minutes on medium heat.

Add your seasoning cubes and taste for salt.

Add your snails and stir in and allow to stew for 2-4 minutes more on medium heat.

Serve with Rice, Pasta, Plantain, Yams or Potatoes.
Source: Afrolems

18/12/2021

African Chicken Peanut Stew
Ingredients
- Bell Peppers for garnishing
- 1.5 cups of Chopped Chicken
- 2.5 Cooking spoons of oil
- 1 teaspoon of Curry
- 2 garlic cloves
- Small piece of Chopped ginger
- 1 cup of groundnut (Blended) or 1 Cooking spoon of peanut Butter
- 2 handfuls of Chopped onions
- Pepper
- Salt
- Seasoning
- 1/2 small sweet potato (Chopped)
- Pinch of thyme
- 1 Chopped small tomato
- 1.5 Cooking spoons of Blended tomato

Preparation

Season and Boil the Chicken for 10 minutes with salt, pepper, seasoning, a handful of onions.Once the chicken is ready, in the same stock, Boil the chopped sweet potatoes till its almost cooked. Save the stock in a separate Bowl and the chicken and potatoes in a separate Bowl as well.In a pot, heat up one cooking spoon of oil and fry the chicken till it Browns. Take it out and heat up the other 1.5 cooking spoons of oil and fry the onions, tomatoes Both chopped and Blended, ginger and garlic.

Add your seasoning, curry, thyme, parsley, salt and pepper to the pot.

Pour in your stock, chicken and potatoes to cook further.Stir in your peanut Butter and allow to cook for 10 minutes on low heat.If your sauce gets too thick, add a little water to it.

Serve with white rice or more sweet potatoes.You could also garnish the dish with Bell peppers.
Source: Afrolems

18/12/2021

Garlicky Kale
Ingredients
- 3 tablespoons balsamic vinegar
- 1 clove garlic, minced
- 1 bunch curly kale, stems removed and chopped
- Olive oil

Preparation

Heat the olive oil in a large pot over medium heat.

Add the kale and cover.Stir occasionally until the volume of the kale is reduced by half. Uncover.

Add garlic and basalmic.Allow to cook for about another 30 seconds or so, mixing well so that the garlic and vinegar are well distributed.

Serve hot.
Source: Foodista

17/12/2021

Berry Banana Breakfast Smoothie
Ingredients
- ¼ cup mashed banana
- 2 tbsp graham cracker crumbs
- 1 cup soy milk
- ½ cup strawberries
- 1 container vanilla yogurt

Preparation

Take some yogurt in your favorite flavor and add 1 container to your blender.

Add in the berries, banana, and soy milk and blend. Top your glass with a few graham cracker crumbs and serve.
Source: Pink When

17/12/2021

Homemade Garlic and Basil French Fries
Ingredients
- 1/4 cup basil
- 1 cup flour
- 1/4 garlic powder
- garlic salt with parsley (to sprinkle)
- 4 sliced, fresh potatoes
- vegetable oil

Preparation
Source: Pink When

17/12/2021

Cauliflower, Brown Rice, and Vegetable Fried Rice
Ingredients
- 2 cups cooked broccoli, chopped small
- 1 head of cauliflower, raw
- 1 + 1 T coconut oil or butter
- 3 cups of cooked brown rice, cold
- 5 cloves of garlic, chopped
- 1 + 1 T grapeseed oil
- 3T reduced-sodium soy sauce
- 1 cup frozen peas
- salt, to taste
- additional chopped scallion tops for garnish
- 7 scallions, chopped (keep white/light green ends separate from dark green tops)
- 2t toasted sesame oil
- toasted sesame seeds, optional

Preparation

Remove the cauliflower's tough stem and reserve for another use. Using a food processor, pulse cauliflower florets until they resemble rice or couscous. You should end up with around four cups of "cauliflower rice."

Heat 1T butter and 1T oil in a large skillet over medium heat.

Add garlic and the white and light green pieces of scallion. Sauté about a minute.

Add the cauliflower to the pan. Stir to coat with oil, then spread out in pan and let sit; you want it cook a bit and to caramelize (get a bit brown), which will bring out the sweetness. After a couple of minutes, stir and spread out again.

Add cold rice (it separates easily, so it won't clump up during cooking), plus the additional grapeseed and coconut oil or butter. Raise heat to medium-high. Toss everything together and, again, spread the mixture out over the whole pan and press a bit into the bottom.

Let it sit for about two minutes—so the rice can get toasted and a little crispy.

Add the peas and broccoli and stir again.

Drizzle soy sauce and toasted sesame oil over rice.Cook for another minute or so and turn off heat.

Add chopped scallion tops and toss.I like to toast some sesame seeds in a dry pan; I sprinkle these and some more raw, chopped scallion over the top of the rice for added flavor and crunch.Season to taste with salt and, if you'd like, more soy sauce. Keep in mind that if you're serving this with something salty and saucy (ie. teriyaki chicken) you may want to hold off on adding too much salt to the fried rice.
Source: Full Belly Sisters

19/11/2021

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