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Positive Wellness Daily, Las Vegas, NV (2025)

08/16/2022

Mushroom French Dip
INGREDIENTS
3 tablespoons extra-virgin olive oil, divided
1 medium onion, thinly sliced
2 cloves garlic, thinly sliced
4 large portobello mushroom caps, gills removed, cut into 1/4-inch-thick slices
12 ounces oyster or shiitake mushrooms, trimmed and coarsely chopped
1 tablespoon Dijon mustard
1 tablespoon chopped fresh thyme
1 ½ cups reduced-sodium vegetable broth or mushroom broth
¼ cup dry sherry
4 small whole-wheat hoagie rolls, halved lengthwise
4 slices provolone cheese

METHOD
1. Heat 1 tablespoon oil in a large cast-iron or heavy skillet over high heat. Add onion and cook, stirring frequently, until lightly browned, 3 to 4 minutes.
2. Add garlic and cook until fragrant, about 1 minute. Transfer to a medium bowl.
3. Add 1 tablespoon oil to the pan. Add portobellos and cook, stirring occasionally, until browned, 5 to 6 minutes. Transfer to the bowl.
3. Add the remaining 1 tablespoon oil and oyster (or shiitake) mushrooms to the pan. Cook, stirring occasionally, until browned, 5 to 6 minutes.
4. Return the portobellos and onion to the pan. Stir in mustard and thyme; cook for 1 minute.
5.Stir in broth and sherry and simmer for 5 minutes.
6. Position a rack in upper third of oven; preheat broiler to high.
7. Scoop out most of the inside of the rolls (reserve for making breadcrumbs, if desired). Place the rolls cut-side up on a baking sheet. Using a slotted spoon, divide the mushroom mixture among the bottom halves of the rolls (reserve the sauce). Top with cheese.
8. Broil until the cheese is bubbly and lightly browned, 1 to 2 minutes. Place the top halves of the rolls on the sandwiches and serve with the sauce.

08/15/2022

Vegan Coconut Chickpea Curry

INGREDIENTS
2 teaspoons avocado oil or canola oil
1 cup chopped onion
1 cup diced bell pepper
1 medium zucchini, halved and sliced
1 (15 ounce) can chickpeas, drained and rinsed
1 ½ cups coconut curry simmer sauce (see Tip)
½ cup vegetable broth
4 cups baby spinach
2 cups precooked brown rice, heated according to package instructions

METHOD
1. Heat oil in a large skillet over medium-high heat. Add onion, pepper and zucchini; cook, stirring often, until the vegetables begin to brown, 5 to 6 minutes.
2. Add chickpeas, simmer sauce and broth and bring to a simmer, stirring. Reduce heat to medium-low and simmer until the vegetables are tender, 4 to 6 minutes.
3. Stir in spinach just before serving.

Serve over rice and enjoy!

08/14/2022

20-minute Creamy Pesto Chicken Cutlets

INGREDIENTS
1 pound chicken cutlets
¼ teaspoon salt, divided
¼ teaspoon ground pepper, divided
1 tablespoon extra-virgin olive oil
½ cup finely chopped red onion
½ cup dry white wine
½ cup heavy cream
¼ cup pesto
1 medium plum tomato, chopped
2 tablespoons chopped basil

METHOD
1. Sprinkle chicken with 1/8 teaspoon salt and 1/8 teaspoon pepper. Heat oil in a large skillet over medium-high heat. Add the chicken and cook, turning once, until browned and cooked through, about 6 minutes. Transfer to a plate.
2. Add onion to the pan. Cook, stirring, for 1 minute. Increase heat to high and add wine. Cook, scraping up any browned bits, until the liquid is mostly evaporated, about 2 minutes.
3. Reduce heat to medium and stir in cream, any accumulated juices from the chicken and the remaining 1/8 teaspoon each salt and pepper; simmer for 2 minutes. Stir in pesto and tomatoes, then return the chicken to the pan.
4. Turn to coat; cook until warmed through, about 1 minute. Divide the chicken and sauce among 4 plates.

Sprinkle with basil and serve.

08/12/2022

Easy Spinach & Pea Carbonara

INGREDIENTS
1 ½ tablespoons extra-virgin olive oil
½ cup panko breadcrumbs, preferably whole-wheat
1 small clove garlic, minced
8 tablespoons grated Parmesan cheese, divided
3 tablespoons finely chopped fresh parsley
3 large egg yolks
1 large egg
½ teaspoon ground pepper
¼ teaspoon salt
1 (9 ounce) package fresh tagliatelle or linguine
8 cups baby spinach
1 cup peas (fresh or frozen)

METHOD
1. Put 10 cups of water in a large pot and bring to a boil over high heat.
2. Heat oil in a large skillet over medium-high heat. Add breadcrumbs and garlic; cook, stirring frequently, until toasted, about 2 minutes. Transfer to a small bowl and stir in 2 tablespoons Parmesan and parsley. Set aside.
3. Whisk the remaining 6 tablespoons Parmesan, egg yolks, egg, pepper and salt in a medium bowl.
4. Cook pasta in the boiling water, stirring occasionally, for 1 minute. Add spinach and peas and cook until the pasta is tender, about 1 minute more. Reserve 1/4 cup of the cooking water. Drain and place in a large bowl.
5. Slowly whisk the reserved cooking water into the egg mixture. Gradually add the mixture to the pasta, tossing with tongs to combine.

Serve topped with the reserved breadcrumb mixture.

08/05/2022

Easy Eggplant Stir-Fry

INGREDIENTS
4 Japanese eggplants (about 1 1/2 pounds)
5 tablespoons canola oil or peanut oil, divided
2 tablespoons hoisin sauce
2 tablespoons reduced-sodium soy sauce
1 tablespoon plum sauce
2 jalapeño peppers, cut into thin rings
1 small yellow onion, sliced into 1/4-inch wedges
2 teaspoons minced garlic
1 teaspoon minced fresh ginger
1 cup packed fresh basil leaves

METHOD
1. Cut eggplants into quarters lengthwise, then into 2-inch pieces. Heat 2 tablespoons oil in a large cast-iron skillet over high heat.
2. Add half of the eggplant and cook, stirring occasionally, until tender and browned in parts, 4 to 5 minutes. Transfer to a large bowl.
3. Repeat with 2 tablespoons oil and the remaining eggplant. Cover the eggplant to keep warm and set aside.
4. Meanwhile, whisk hoisin, soy sauce and plum sauce in a small bowl. Set aside.
5. Heat the remaining 1 tablespoon oil in the skillet over high heat. Add jalapeños and onion; cook, stirring often, until slightly softened, 4 to 5 minutes.
6. Add garlic and ginger; cook, stirring often, until softened and fragrant, 30 seconds to 1 minute.
7. Add the onion mixture and basil to the eggplant and stir in the sauce.

Serve immediately.

08/03/2022

Mediterranean Chickpea Quinoa Bowls

INGREDIENTS
1 (7 ounce) jar roasted red peppers, rinsed
¼ cup slivered almonds
4 tablespoons extra-virgin olive oil, divided
1 small clove garlic, minced
1 teaspoon paprika
½ teaspoon ground cumin
¼ teaspoon crushed red pepper (optional)
2 cups cooked quinoa
¼ cup Kalamata olives, chopped
¼ cup finely chopped red onion
1 (15 ounce) can chickpeas, rinsed
1 cup diced cucumber
¼ cup crumbled feta cheese
2 tablespoons finely chopped fresh parsley

DIRECTIONS
1. Place peppers, almonds, 2 tablespoons oil, garlic, paprika, cumin and crushed red pepper (if using) in a mini food processor. Puree until fairly smooth.
2. Combine quinoa, olives, red onion and the remaining 2 tablespoons oil in a medium bowl.
3. To serve, divide the quinoa mixture among 4 bowls and top with equal amounts of the chickpeas, cucumber and the red pepper sauce.

Sprinkle with feta and parsley and serve!

08/02/2022

Baked Eggs in Tomato Sauce with Kale

INGREDIENTS
1 tablespoon extra-virgin olive oil
3 10-ounce packages frozen chopped kale, thawed, drained and squeezed dry (9 cups)
½ teaspoon salt, divided
¼ teaspoon ground pepper, divided
1 25-ounce jar low-sodium marinara sauce or 3 cups canned low-sodium tomato sauce
8 large eggs

METHOD
1. Preheat oven to 350 degrees F.
2. Heat oil in a 10-inch cast-iron skillet or nonstick ovenproof skillet over medium heat. Add kale, season with 1/4 teaspoon salt and 1/8 teaspoon pepper, and sauté for 2 minutes.
3. Stir in marinara (or tomato) sauce and bring to a simmer.
4. Make 8 wells in the sauce with the back of a spoon and carefully crack an egg into each well. Season the eggs with the remaining 1/4 teaspoon salt and 1/8 teaspoon pepper.
5. Transfer the pan to the oven and bake until the egg whites are set and the yolks are still soft, about 20 minutes.

Serve & Enjoy!

08/02/2022

Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce

INGREDIENTS
4 tablespoons tahini, divided
1 tablespoon lemon juice
3 teaspoons white miso, divided
1 ¼ teaspoons onion powder, divided
1 ¼ teaspoons garlic powder, divided
1 ¼ teaspoons ground pepper, divided
1 teaspoon chopped fresh chives plus 2 tablespoons, divided
1 (15 ounce) can no-salt-added chickpeas, rinsed
1 teaspoon ground cumin
¼ teaspoon salt
¼ cup fresh parsley leaves
½ cup shredded zucchini
⅓ cup old-fashioned rolled oats
1 tablespoon extra-virgin olive oil
4 whole-grain hamburger buns, toasted
1 cup packed fresh arugula
4 slices tomato

METHOD
1. Combine 2 tablespoons tahini, lemon juice, 1 teaspoon miso, 1/2 teaspoon onion powder, 1/4 teaspoon garlic powder and 1/4 teaspoon pepper in a small bowl.
2. Gradually whisk in water until the mixture is smooth. Stir in 1 teaspoon chives. Set aside.
3. Place chickpeas, cumin, salt and the remaining 2 tablespoons tahini, 2 teaspoons miso, 1 teaspoon garlic powder, 1 teaspoon pepper and 3/4 teaspoon onion powder in a food processor.
3. Pulse, stopping once or twice to scrape down the sides, until a coarse mixture forms that holds together when pressed. Add parsley and the remaining 2 tablespoons chives; pulse until the herbs are finely chopped and incorporated into the mixture. Transfer to a bowl.
4. Squeeze zucchini in a clean kitchen towel to remove extra moisture. Add the zucchini and oats to the chickpea mixture; use your hands to combine, pressing to mash together. Form into 4 patties.
5. Heat oil in a large nonstick skillet over medium-high heat. Add the patties and cook until golden and beginning to crisp, 4 to 5 minutes. Carefully flip and cook until golden brown, 2 to 4 minutes more.
6. Serve the burgers on buns with the tahini-ranch sauce, arugula and tomato slices.

07/27/2022

Strawberry Toasted Pecan and Goat Cheese Salad!
Ingredients
- 2 cups shredded Butter Lettuce
- ½ cup Arugula
- 1 cup sliced fresh ripe Strawberries
- ¼ cup Fresh Goat Cheese
- 1 tsp butter
- ½ cup toasted Pecans
- Salt and Pepper to taste
- Olive Oil
- Balsamic Vinegar

METHOD:
1. Shred the 2 cups of butter lettuce into a large bowl.
2. Add the cup of arugula and toss well.
3. Cut strawberries into small slices and add to the top of the lettuce.
4. Cut or pinch the goat cheese into pea sized pieces and add to the salad.Over medium heat in a stainless steel skillet, heat 1 tsp butter. When melted and starting to steam, add the pecans.
5. Toast for 3-4 minutes, until starting to brown.
6. Remove from skillet and allow to cool slightly before adding to the salad.
7. Add pecans to the salad, add salt and pepper to taste. Dress with olive oil and balsamic vinegar.

Serve immediately.

07/26/2022

Mushroom & Tofu Stir-Fry
INGREDIENTS
4 tablespoons peanut oil or canola oil, divided
1 pound mixed mushrooms, sliced
1 medium red bell pepper, diced
1 bunch scallions, trimmed and cut into 2-inch pieces
1 tablespoon grated fresh ginger
1 large clove garlic, grated
1 (8 ounce) container baked tofu or smoked tofu, diced
3 tablespoons oyster sauce or vegetarian oyster sauce

METHOD
1. Heat 2 tablespoons oil in a large flat-bottom wok or cast-iron skillet over high heat.
2. Add mushrooms and bell pepper; cook, stirring occasionally, until soft, about 4 minutes.
3. Stir in scallions, ginger and garlic; cook for 30 seconds more.
4. Transfer the vegetables to a bowl.
5. Add the remaining 2 tablespoons oil and tofu to the pan. Cook, turning once, until browned, 3 to 4 minutes.
6. Stir in the vegetables and oyster sauce. Cook, stirring, until hot, about 1 minute.

Serve & Enjoy :)

07/22/2022

Greek Yogurt Chicken Salad recipe!
INGREDIENTS
- ½ cup cashews, roughly chopped
- 1 pound chicken breasts
- 1/3 cup craisins (raisins work, too)
- 2 teaspoon Dijon mustard
- garlic powder
- ½ cup plain Greek yogurt
- salt

METHOD
1. Bring the water to a boil and put in whole chicken breasts. Cook until no pink remains. Depending on the size of the chicken breasts, this could take anywhere from 15 - 20 minutes. While the chicken is boiling, put together your sauce.
2. Whisk together greek yogurt, dijon mustard, and garlic powder together until well mixed.
3. Add in salt and pepper, to taste. Next, stir in dried cranberries and cashews. After the chicken is done boiling, let it rest for about 5 minutes.
4. Dice up the chicken, mix it into the sauce, and serve with crackers or pita.

07/19/2022

Healthy Beef and Broccoli!
INGREDIENTS
1 lb flank, tri-tip or sirloin steak thinly sliced against the grain
1 lb broccoli cut into florets
1/2 large white onion thinly sliced
2 tbsp oil for frying I use avocado oil
1 cup beef broth low sodium
3 tbsp soy sauce I use Bragg's liquid aminos
2 tbsp maple syrup, honey or brown sugar
3 tbsp cornstarch
1 tbsp garlic minced
1 tbsp ginger minced
1 green onion sprig, finely chopped & for garnish optional
2 tsp sesame seeds, for garnish optional

METHOD
1. Prep all ingredients for beef and broccoli and start side dish like rice on the stove.
2. In a small bowl, add soy sauce, maple syrup, garlic and ginger; whisk with a fork and set aside.
3. In a bowl, add beef, sprinkle with cornstarch and stir well to coat, using tongs.
4. Preheat large ceramic non-stick skillet on medium-high heat and swirl 1 tbsp oil to coat. Add half of beef and cook for about 3 minutes per side or until nicely browned. Transfer to a plate and set aside. Add remaining 1 tbsp of oil and repeat this step with remaining half of meat.
5. Return skillet to high heat and add broth. Deglaze pan for about 2 minutes.
6. Add broccoli and onion, stir and cook for about 3 minutes.
7. Add sauce and previously cooked beef. Reduce heat to medium-low and cook for 3-5 minutes, stirring often to combine everything and until sauce has thickened. Cornstarch from beef will incorporate with the sauce and thicken it.
8. Garnish with green onion and sesame seeds. Serve hot over brown rice, quinoa or noodles of choice.

07/16/2022

Steak Salad
Ingredients
- 1 pound flank steak, 1-inch thick
- 2 tablespoons olive oil
- salt and pepper to season
- 1 red onion, sliced
- 4 ounces baby bella mushrooms, quartered
- 5 ounces spring mix
- 1 pint cherry tomatoes, halved
- 1 avocado, sliced
- 1/4 cup extra virgin olive oil
- 1/2 teaspoon salt
- 1/8 teaspoon freshly ground black pepper

Preparation
1. Preheat grill to medium high heat.Season red onion rings and mushrooms with 1 tablespoon olive oil, salt and pepper to taste.
2. Place onion and mushrooms on grill. Grill for 4-5 minutes per side until char marks appear.
3. Remove and set aside.Take steak out of your fridge and let it sit in the room temperature for 5 minutes. Use a paper towel to gently pat the surface of both sides of the steak dry.
4. Brush olive oil on both sides of the steak or use olive oil cooking spray. Generously season the steak with salt and freshly ground pepper.
5. Place the steak on the grill. Grill each side for 3-5 minutes until the internal temperature of the steak reaches 145°F for medium doneness; 135°F for medium rare and 155°F for medium well. Let rest for 5 minutes before slicing.
6. To assemble, arrange baby spinach spring mix on the bottom of a large serving plate, followed by the onion rings and mushrooms.
7. Slice the steak and place on top of the vegetables. Top with cherry tomatoes and sliced avocado and serve!

07/15/2022

Scrambled tofu with arugula
Ingredients
- 150 gm organic tofu
- 1 tsp pure coconut oil
- 1/2 tsp cumin seeds
- 1/2 onion, finely chopped
- 1 tomato, chopped
- 1/4 tsp turmeric
- 1 red chilli, finely chopped (optional)
- Handful of arugula leaves
- Salt and pepper, as per taste

Preparation
1.Heat the coconut oil in a pan, on medium heat.
2.Add the cumin and let it sputter.
3.Add in the chopped onion and green chilli and cook for 5 minutes.
4.Add the tomatoes and cook for a further minute.
5.Add the turmeric powder and salt to taste, and stir well. Lightly crumble the tofu and mix gently. Cook for 5 minutes.
6.Toss in the arugula, mix and cook for a couple of minutes. Season with some pepper.
7.Serve the scrambled tofu with some grilled tomatoes, and arugula leaves.

07/15/2022

Moroccan swordfish recipe!
INGREDIENTS
1 teaspoon saffron threads
2 tomatoes, peeled, seeded, thinly sliced
1 red capsicum, roasted, peeled, seeded, thinly sliced
1 yellow capsicum, roasted, peeled, seeded, thinly sliced
1 teaspoon ground coriander
1/2 teaspoon ground cumin
1 small red chilli, seeded, thinly sliced
2 large garlic cloves, crushed
150ml extra virgin olive oil, plus extra to brush
20ml (1 tablespoon) lemon juice
4 (about 150g each) swordfish fillets
1 tablespoon chopped fresh mint
1 tablespoon chopped fresh coriander

METHOD
1.Place saffron threads in a bowl with two tablespoons of warm water and set aside for five minutes.
2.Place tomato, capsicum, coriander, cumin, chilli, garlic, oil, lemon juice and saffron and its soaking liquid in a pan. Heat gently through.
3.Preheat a chargrill or non-stick frying pan to high. Season the fish, brush with oil and fry for 1-2 minutes (the centre should remain rare).
4.Place on serving plates, add the herbs to the sauce and divide the sauce between the plates.

03/27/2022

Fish stir-fry recipe!
INGREDIENTS
600g ling fillets, cut into 3cm pieces
180g rice stick noodles
2 teaspoons sunflower or rice bran oil
4 spring onions, finely chopped
2 green capsicums, thinly sliced
1 red capsicum, thinly sliced
2 cups watercress sprigs
MARINADE
2 garlic cloves, crushed
1/2 teaspoon chilli powder
2 tablespoons soy sauce
1 tablespoon Chinese rice wine (shaohsing)
2 teaspoons sesame seeds, toasted
2 teaspoons sesame oil

METHOD
1.Combine marinade ingredients in a bowl, add fish and turn to coat. Stand for 10 minutes. Cook the noodles according to packet instructions, then drain.
2.Heat the oil in a wok over high heat. Add drained fish (reserving marinade), and stir-fry for 1 minute. Add onion and capsicum and stir-fry for 2 minutes. Add reserved marinade and simmer for 2-3 minutes until fish is cooked and sauce is slightly thickened. Remove from the heat and fold in watercress, then serve the stir-fry on the noodles.

03/27/2022

Floating market fish soup recipe!
INGREDIENTS
600g white fish fillets (such as blue-eye or snapper)
100g bean thread vermicelli (glass noodles)
2 lemongrass stems
1.2 litres chicken stock
3 eschalots, finely sliced
1 long red chilli, sliced
2 tablespoons tamarind puree
2 tablespoons fish sauce
1 tablespoon sugar
100g bean sprouts
2 tomatoes, chopped
Small handful of Thai basil (or mint) and coriander leaves
1 lime, quartered

METHOD
1.Cut the fish into bite-sized chunks and toss with salt and pepper. Put noodles in a bowl, pour over boiling water to cover and leave for 4 minutes, then drain.
2.Trim lemongrass to inner, tender white part and finely slice. Put stock, eschalot, chilli, tamarind and lemongrass in a pan. Bring to a boil over medium-high heat, then simmer for 10 minutes over medium heat.
3.Stir in fish, fish sauce and sugar. Simmer over medium-high heat, covered, for 5 minutes. Add sprouts, noodles and tomatoes. Simmer for 1 minute or until hot.
4.Divide among warm bowls. Scatter with herbs and serve with lime wedges.

Positive Wellness Daily

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