Health for wellness, Nelson (2025)

04/10/2021

Broccoli and Chicken Pasta

Ingredients

1 lb boneless skinless chicken breasts grilled and cut into strips. Or you can use baked, broiled or even rotisserie chicken breast.
3/4 lb broccoli florets
10 ounces linguine pasta
3/4 cup heavy cream
2 tablespoons butter
salt and pepper to taste
2 teaspoons lemon zest
1 tablespoon lemon juice
1/3 cup finely grated parmesan cheese
Optional garnishes: lemon slices and chopped parsley

Method

1. Cook the pasta in salted water according to package instructions. Add the broccoli to the pot during the last 4 minutes of cooking time.
Reserve 1/4 cup of pasta cooking liquid.

2. Melt the butter in a pan over medium-high heat until browned. Add the heavy cream, 1/2 teaspoon salt and 1/4 teaspoon pepper.. Bring to a simmer and cook, stirring, until thick enough to coat a spoon, about 4 minutes.

3. Remove from the heat and stir in the lemon zest and juice.

4. Place the pasta and broccoli back into the pot you cooked it in.

5. Pour the cream sauce over the pasta mixture and toss to coat evenly, adding pasta water if needed to thin the sauce. Stir in the parmesan cheese. Arrange the chicken on top of the pasta.

6. Add more salt and pepper to taste if needed. Garnish with chopped parsley and lemon slices if desired. Serve immediately.

04/10/2021

Mango Smoothie

INGREDIENTS

1 1/2 cups mango nectar can substitute a different type of juice such as apple or orange juice
1 banana cut in half
3/4 cup vanilla Greek yogurt
1 1/2 cups frozen mango chunks
lime slices and mint springs for garnish optional

METHOD

1. Place the mango nectar, banana, Greek yogurt and mango chunks in the blender.
2. Blend until completely smooth.
3. Pour until 2 glasses and serve, garnished with lime and mint if desired.

03/10/2021

Carrot & lentil soup

Ingredients

2 tsp cumin seeds
pinch chilli flakes
2 tbsp olive oil
600g carrots, washed and coarsely grated (no need to peel)
140g split red lentils
1l hot vegetable stock (from a cube is fine)
125ml milk (to make it dairy-free, see 'try' below)
plain yogurt and naan bread, to serve.

Method

STEP 1
Heat a large saucepan and dry-fry 2 tsp cumin seeds and a pinch of chilli flakes for 1 min, or until they start to jump around the pan and release their aromas.

STEP 2
Scoop out about half with a spoon and set aside. Add 2 tbsp olive oil, 600g coarsely grated carrots, 140g split red lentils, 1l hot vegetable stock and 125ml milk to the pan and bring to the boil.

STEP 3
Simmer for 15 mins until the lentils have swollen and softened.

STEP 4
Whizz the soup with a stick blender or in a food processor until smooth (or leave it chunky if you prefer).

STEP 5
Season to taste and finish with a dollop of plain yogurt and a sprinkling of the reserved toasted spices. Serve with warmed naan breads.

03/10/2021

Chicken Noodle Casserole

Ingredients

12 ounces egg noodles uncooked
4 cups chopped cooked chicken
2 10 ounce cans cream of chicken soup
1 cup milk
1 cup shredded cheddar cheese
2 cups frozen peas and carrots or frozen mixed vegetables
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
salt and pepper to taste
2 tablespoons chopped parsley
cooking spray

Method

1. Preheat the oven to 350 degrees F. Coat a 9"x13" pan with cooking spray.

2. Cook the egg noodles according to package directions.

3. In a large bowl, combine the noodles, chicken, soup, milk, cheese, peas and carrots, garlic powder, onion powder and salt and pepper to taste.

4. Place the noodle mixture in the prepared dish and cover with foil. Bake for 30 minutes or until heated through. Sprinkle with parsley and serve.

03/10/2021

Instant pot whole Chicken

Ingredients

4 lb whole chicken giblets removed
6 tablespoons butter softened, divided use
3/4 teaspoon garlic powder
3/4 teaspoons onion powder
1 teaspoon smoked paprika
1 teaspoon dried thyme
1 1/2 teaspoons salt
1/2 teaspoon pepper
2 lemon wedges
1/2 onion cut into wedges
1 cup chicken broth
1 1/2 tablespoons corn starch
fresh herbs for garnish optional

Method

1. Place 5 tablespoons of butter, garlic powder, onion powder, smoked paprika, thyme, salt and pepper in a bowl. Stir until combined.

2. Loosen the skin of the chicken. Spread half of the butter mixture underneath the skin of the chicken, and spread the rest all over the outside of the chicken.

3. Place the lemon and onion wedges into the cavity of the chicken.

4. Pour the chicken broth into the bottom of an Instant Pot.

5. Place a trivet in the pot. Place the chicken, legs up, on the trivet.

6. Close the lid of the pot and turn the vent to the sealing position.

7. Set the pot to manual high pressure for 24 minutes.

8. After the cook time has ended, let the pressure release naturally for 15 minutes, then manually release the rest of the pressure.

9.Carefully transfer the chicken to a sheet pan. Preheat the broiler.

10. Broil the chicken for about 4 minutes or until skin is browned and crispy.

11. Set the pot to the Saute function and bring the remaining liquid to a simmer. Whisk together the corn starch with 3 tablespoons cold water.

12. After the liquid has come to a simmer, whisk in the corn starch mixture. Bring to a boil, and cook for 1-2 minutes or until gravy has thickened. Whisk in the remaining tablespoon of butter. Season with salt and pepper to taste.

13. Let the chicken rest for 5 minutes, then slice and serve with the gravy. Garnish with fresh herbs if desired.

03/10/2021

Cilantro Lime Rice

Ingredients

1 1/2 cups dry long grain white rice
2 tsp olive oil
1/3 cup chopped green onion
1 1/2 tsp minced garlic (1 large clove)
2 3/4 cups hot water
2 Tbsp fresh lime juice, divided
1/2 tsp salt, or to taste
1/3 cup chopped cilantro

Method

1. Rinse rice in a fine mesh sieve until water runs clear, drain well, set aside.

2. Heat oil in a large saucepan over medium heat. Add onions and garlic and saute 30 seconds.

3. Pour in water, 1 Tbsp lime juice and salt. Bring to a boil over medium-high heat.

4. Add rice and spread even. Reduce heat to low, cover with a snug lid and let simmer until water has been absorbed, about 18 - 20 minutes.

5. Remove from heat and let rest, covered, 10 minutes.Stir in cilantro and remaining 1 Tbsp lime juice. Serve warm.

01/10/2021

Tortilla Chips

Ingredients

20 5 1/2 to 6-inch extra thin corn tortillas
Vegetable oil for frying (about 4 cups)
Salt, to taste

Method

1. Preheat oil in a large saute pan to 340 degrees (don't let it rise above 350 or chips will cook too quickly and burn). Line a 13 by 9-inch baking sheet with 2 layers of paper towels.

2. Make four stacks of 5 tortillas each and cut through each stack into 6 wedges (like cutting a pizza).

3. Working quickly add 15 wedges (or just enough to fit) to preheated oil in a single layer.

4. Let cook until chips curl slightly, about 20 seconds then using a spider strainer collect as many chips as possible at once and flip to opposite side, repeat with any chips remaining until all have been flipped.

5. Let cook on opposite side about 20 seconds, or just until they turn just barely a shade darker (not browned!). Collect as many chips as possible in spider strainer, carefully shake excess oil from chips back into pan and transfer to paper towels to drain. Repeat, quickly collecting any remaining chips, season with salt.

6. Repeat frying and draining process. Scoot cooled chips on paper towels to one side to make room for more chips to drain.

01/10/2021

Italian dressing

Ingredients

2/3 cup olive oil
2 Tbsp mayonnaise
2 Tbsp white vinegar
2 Tbsp fresh lemon juice
1 tsp dijon mustard
1 tsp honey
1/4 cup grated parmesan cheese
2 tsp minced garlic (2 cloves)
2 tsp dried parsley
1 tsp dried basil
1/2 tsp dried oregano
1/2 tsp red pepper flakes
Salt and freshly ground black pepper

Method

1. In a medium mixing bowl whisk together all ingredients until well emulsified.

2. Season with salt and pepper to taste.
Preferably refrigerate for at least 30 minutes before using.

3. Whisk again just before using.

4. Store in refrigerator in an airtight container for up to 1 week. Dressing solidifies up some because of the olive oil once fully chilled, let rest a room temperature about 15 minutes before using if needed.

01/10/2021

Apple and Walnut Fruit Salad

Ingredients

1 (8 oz) pkg. Neufchatel cheese, softened slightly (light cream cheese)
1/2 cup packed light brown sugar
2 tsp ground cinnamon
1/8 tsp ground nutmeg
1 (8 oz) pkg. light sour cream
1 tsp vanilla extract
4 lbs crisp, sweet apples, chilled (used a combo of Gala, Jazz and Golden Delicious)
2 cups cold water, for soaking apples
2 Tbsp fresh lemon juice, for soaking apples
1 cup chopped Fishers Walnuts
3/4 cup dried cranberries

Method

1. For the dressing: In a mixing bowl using an electric hand mixer, whip together Neufchatel cheese, brown sugar, cinnamon and nutmeg on high speed until light and fluffy, about 3 minutes.

2. Add sour cream and vanilla and blend until combined. Chill until ready to serve salad.

3. For the fruit salad:In a medium mixing bowl combine water and lemon juice. Dice apples into cubes, while cutting out core, and as cutting them in batches dump them into the lemon water mixture and let rest about 1 minute then drain on paper towels.

4. Transfer apples to a bowl along with about 3/4 of the walnuts and 3/4 of the cranberries, and the Neufchatel cheese mixture.

5. Toss to coat apples evenly. Sprinkle remaining 1/4 of the walnuts and cranberries over top. Keep chilled and serve within an hour for best results.

01/10/2021

Strawberry Lemonade

Ingredients

1 1/2 lbs chilled strawberries , hulled
8 cups cold water
1 1/4 cups fresh lemon juice
2 1/2 - 3 Tbsp Wholesome Organic Stevia , to taste
Plenty of ice

Method

1. Add strawberries to a food processor and pulse until smooth, while stopping and scraping down sides occasionally, about 1 - 2 minutes.

2. In a large pitcher, stir together strawberry puree, water, lemon juice and stevia. Add ice or pour over individual glasses with ice. Garnish with lemon wedges and sliced strawberries.

30/09/2021

Best Buddha bowl

Ingredients

1 large sweet potato, cubed
Extra-virgin olive oil, for drizzling
1 watermelon radish or 2 red radishes
2 medium carrots
1 cup shredded red cabbage
Squeeze of lemon
8 kale leaves, chopped
2 cups cooked brown rice or quinoa
1 cup cooked chickpeas or cooked lentils
¾ cup sauerkraut or other fermented veggie
2 tablespoons sesame seeds or h**p seeds
Turmeric Tahini Sauce, for serving
Microgreens, optional
Sea salt and freshly cracked black pepper

Method

1. Preheat the oven to 400°F and line a large baking sheet with parchment paper.

2. Toss the sweet potatoes with olive oil, salt, and pepper, and spread onto the baking sheet. Roast for 20 minutes, or until golden brown.

3. Thinly slice the radish into rounds (this is best done on a mandoline), and use a vegetable peeler to peel the carrots into ribbons.

4. Toss the radish slices, carrots, and shredded cabbage with a squeeze of lemon. Set aside.

5. Place the kale leaves into a large bowl and toss with a squeeze of lemon and a few pinches of salt. Use your hands to massage the leaves until they become soft and wilted and reduce in the bowl by about half.

6. Assemble individual bowls with the brown rice, chickpeas, kale, carrots, radishes, cabbage, sweet potatoes, sauerkraut, sesame seeds, and microgreens, if using. Season with salt and pepper and serve with the Turmeric Tahini Sauce.

30/09/2021

Baked potato Wedges

INGREDIENTS

4 medium Russet potatoes scrubbed and cut into eighths
1/4 cup olive oil
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon smoked paprika
2 teaspoons salt
1/2 teaspoon pepper
1/3 cup finely grated parmesan cheese
2 tablespoons chopped fresh parsley
cooking spray

Method

1. Preheat the oven to 400 degrees. Line a sheet pan with foil and coat the foil with cooking spray.

2. Place the olive oil, onion powder, garlic powder, smoked paprika, salt, pepper and parmesan cheese in a gallon sized resealable bag.

3. Place the potato wedges in the bag and seal the bag. Shake to coat the potatoes evenly with the seasoning.

4. Spread the potatoes in a single layer on the prepared baking sheet. Bake for 35 minutes or until golden brown and fork tender. Sprinkle with parsley and serve.

30/09/2021

Chocolate Peanut Butter Banana Breakfast Shake

Ingredients

2 large overripe bananas , peeled, sliced and frozen
1 cup original almond milk
3/4 cup ice
1/4 cup creamy peanut butter
2 Tbsp unsweetened cocoa powder
1/2 tsp vanilla extract

Method

1. Add all ingredients to a blender a process until well pureed.

2. The overripe bananas will add the sweetness for the smoothie so use some that have a generous amount of speckles, don't use black bananas though those are just gross.

30/09/2021

Club Sandwich

Ingredients

2 eggs
2 tbsp mayonnaise
3 slices bread
a little butter
⅓ carton of cress
2-3 slices of tomato or a lettuce leaf and chicken or cheese
crisps , to serve

Method

1. Bring a pan of water to the boil and carefully lower in the eggs. Cook for 6 mins, then cool under running water until they can be peeled. Peel the eggs, then leave to cool completely.

2. Mash or chop the eggs, then mix with 1½ tbsp mayonnaise and some seasoning, if like. Toast the bread.

3. Lay one slice of bread on a board. Butter it, then spread on three quarters of the egg and scatter over the cress. Add another slice of toast and gently spread on the remaining mayo. Add the tomato or lettuce and boiled.

4. Cut the crusts off if like, then gently cut the sandwich into four quarters, being careful not to squash out the egg. Skewer each sandwich with a sandwich pick. Serve with crisps.

29/09/2021

Blackberry Green Smoothie

Ingredients

3/4 cup vanilla almond or soy milk
1 cup kale (or baby spinach)
1 ripe banana
1/2 cup blackberries
1/4 cup frozen pineapple

Method

1. Place the almond/soy milk, mixed greens, banana, blackberries, and pineapple in a blender in this order. Blend until smooth. Enjoy immediately.

29/09/2021

Simple and Healthy Salmon Recipe

Ingredients

1 tablespoon garlic powder
1 tablespoon dried basil
½ teaspoon salt
4 (6 ounce) salmon
2 tablespoons butter
4 lemon wedges

Method

1. Stir together the garlic powder, basil, and salt in a small bowl; rub in equal amounts onto the salmon fillets.

2. Melt the butter in a skillet over medium heat; cook the salmon in the butter until browned and flaky, about 5 minutes per side. Serve each piece of salmon with a lemon wedge.

29/09/2021

Lemon Chicken Soup

Ingredients

3 cups shredded chicken - about 2 large breasts shredded
1 ½ cups uncooked orzo
2 tablespoons butter
3 teaspoons minced garlic
1 white or yellow onion - diced
1 cup shredded carrots
2 celery stalks - chopped
juice of 1 large lemon - about 6 tablespoons
2 teaspoons salt - or to taste
½ teaspoon cracked black pepper
6 cups chicken broth
3-4 rosemary sprigs
additional lemon wedges

Method

1.Bring 2 quarts of water to a boil. Add orzo, boil 7-9 minutes til tender. Drain, rinse, and set aside.

2.In a large stock pot melt butter over medium heat.

3.Add garlic, onions, and celery and saute 2-3 minutes til tender.

4.Add broth and bring to a boil.

5.Stir in chicken, lemon juice, salt and pepper, carrots, orzo, and rosemary. Simmer about 5 minutes.

6.Taste, add salt and pepper if needed, and serve with fresh lemon wedges for squeezing right into individual soup bowls.

28/09/2021

Parmesan Pasta

Ingredients

1 tablespoon olive oil
1/2 cup finely chopped onion
1 lb boneless skinless chicken breasts cut into 1 inch pieces
2 teaspoons Italian seasoning
salt and pepper to taste
1 jar marinara sauce
1/4 cup chopped fresh basil
12 ounces dry penne pasta
2 cups shredded mozzarella cheese
3/4 cup grated parmesan cheese
cooking spray

Method

1. Preheat the oven to 400 degrees F. Coat a 9"x13" pan with cooking spray.

2. Bring a large pot of salted water to a boil, and cook the penne pasta according to package directions.

3. Heat the olive oil in a pan over medium high heat. Add the onion and cook for 3-4 minutes or until softened.

4. Add the chicken, Italian seasoning, salt and pepper to the pan. Cook for 4-6 minutes, stirring occasionally, or until chicken is cooked through.

5. Pour the marinara sauce and chopped basil into the pan and stir to combine.

6. Drain the pasta and add it to the 9"x13" dish. Pour the chicken and sauce mixture over the pasta and stir to combine.

7. Sprinkle the mozzarella cheese and parmesan cheese over the pasta mixture.

8. Bake for 10-15 minutes or until cheese is melted, then serve.

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