April’s Featured Healthy Recipe: Sweet & Sour Beef-Cabbage Soup

Ingredients: 1 tablespoon canola oil 1 pound lean (90% or leaner) ground beef 1½ teaspoons caraway seeds 1 teaspoon dried thyme 2½ cups frozen bell pepper and onion mix, thawed, chopped 1 medium Golden Delicious or other sweet-tart cooking apple, unpeeled, diced 6 cups reduced-sodium beef broth 1 15-ounce can crushed or diced tomatoes 1½ tablespoons honey 1 tablespoon paprika, preferably Hungarian sweet 3 cups coarsely chopped Savoy, or green cabbage 1-2 tablespoons cider vinegar ¼ teaspoon salt Freshly ground pepper to taste Preparation: Heat oil in a Dutch oven over medium heat. Add beef, caraway seeds and thyme and cook, stirring and breaking up the beef with a spoon, until it is mostly browned, about 4 minutes. Stir in pepper-onion mix and apple; cook, stirring, for 2 to 3 minutes more. Stir in broth, tomatoes, honey and paprika and adjust the heat so the mixture boils gently. Cook for 8 to 10 minutes to blend the flavors. Stir in cabbage and cook just until barely tender, 3 to 4 minutes more. Season with vinegar to taste, salt and pepper.  

March’s Featured Healthy Recipe: Spicy White Nectarine Chutney

Ingredients: 1 kilo (approx. 2 pounds) firm white nectarines, chopped into small pieces 1 medium onion, chopped finely 6 cloves of garlic, crushed or chopped finely 3 small red chilli’s, chopped finely ¾ cup sugar ½ cup cider vinegar 2 tablespoons olive oil 2 tablespoons grated ginger 1 teaspoon brown mustard seeds 1 teaspoon salt ½ teaspoon ground cloves Method: 1. Heat the oil over medium heat in a heavy bottom cast iron pan. Once oil is hot add the mustard seeds and stir until they start popping. Add the ground cloves, ginger, chilli and garlic and cook until mixture is very fragrant (approx. 2 minutes). 2. Add the nectarine pieces and onion to the pot and cook stirring for 5-10 minutes then add the cider vinegar, sugar and salt. Continue stirring for another couple of minutes. 3. Cook for around 90 minutes stirring at regular intervals until the chutney becomes jammy and caramelized. It will turn a lovely brown-honey colour and the fruit will be soft. The flavours develop further upon standing. Spoon into sterilized jars.

NJ Top Docs Presents, October’s Healthy Recipe!

                          Our Marketing Coordinator, Jessica, just recently made this easy and healthy alternative for french fries this past weekend and HIGHLY recommends! We all know you’re picking up the kids and cabbing them around to their sports and activities during the week.  Sometimes, it seems easiest to give into the allure of a quick, greasy fast-food drive-thru meal. Replace those salty french fries with these Panko/Parmesan Baked Asparagus Fries, and you’re kids will beg for more! Ingredients: 1 Cup Panko (Japanese Style Breadcrumbs found in the Asian food aisle) 1/2 Cup Grated Parmesan Cheese Kosher Salt and Freshly Ground Black Pepper, To Taste 1 Pound Asparagus, Trimmed 1/2 Cup All-Purpose Flour 2 Large Eggs, Beaten Directions Preheat oven to 425 Degrees F.  Lightly oil a baking sheet or coat with non-stick spray. In a large bowl, combine Panko and Parmesan Cheese, Season with salt and pepper to taste.  Set aside. Working in batches, dredge asparagus in flour, dip into eggs, then dredge in Panko mixture, pressing to coat. Place asparagus in a single layer onto the prepared baking sheet.  Place into oven and bake for 10 – 12 Read More

July Healthy Recipe

This month’s healthy recipe goes to: Scrambled eggs with smoked salmon, asparagus and goat cheese. Amp up your mornings with a quick, easy, healthy breakfast meal.               Ingredients 1 tbsp butter 8 stalks asparagus, woody bottoms removed, chopped into 1″ pieces salt and black pepper to taste 8 eggs 2 tbsp fat-free milk 1/4 cup crumbled fresh goat cheese 4 oz smoked salmon, chopped   Directions Heat the butter in a large nonstick skillet or saute pan over medium heat. When the butter begins to foam, add the asparagus and cook until just tender (“crisp-tender” in kitchen parlance). Season with salt and pepper. Crack the eggs into a large bowl and whisk with the milk. Season with a few pinches of salt and pepper and add to the pan with the asparagus. Turn the heat down to low and use a wooden spoon to constantly stir and scrape the eggs until they begin to form soft curds. A minute before they’re done, stir in the goat cheese. Remove from the heat when the eggs are still creamy and soft (remember, scrambled eggs are like meat– they continue to cook even after you cut the Read More

Healthy Recipe of the Month

Thanks to Sylvia I. of Essex County, NJ, we have a Healthy Recipe for the month of May! Chopped Greek Salad with Chicken Makes: 4 servings, about 3 cups each Active Time: 25 minutes Total Time: 25 minutes Ingredients: 1/3 cup red-wine vinegar 2 tablespoons extra-virgin olive oil 1 tablespoon chopped fresh dill, or oregano or 1 teaspoon dried 1 teaspoon garlic powder 1/4 teaspoon salt 1/4 teaspoon freshly ground pepper 6 cups chopped romaine lettuce 2 1/2 cups chopped cooked chicken, (about 12 ounces; see Tip) 2 medium tomatoes, chopped 1 medium cucumber, peeled, seeded and chopped 1/2 cup finely chopped red onion 1/2 cup sliced ripe black olives 1/2 cup crumbled feta cheese Directions Whisk vinegar, oil, dill (or oregano), garlic powder, salt and pepper in a large bowl. Add lettuce, chicken, tomatoes, cucumber, onion, olives and feta; toss to coat. Tip: If you don’t have cooked chicken, poach 1 pound chicken breasts for this recipe. Place boneless, skinless chicken breasts in a medium skillet or saucepan. Add lightly salted water (or chicken broth) to cover and bring to a boil. Cover, reduce heat to low and simmer gently until the chicken is cooked through and no longer Read More