Healthy Recipes to Cook at Home

Are you in need of healthy and delicious recipes for you and your family while restaurants are not an option?

Mercy Health Registered Dietitian Amy Bragganini has a few recipes that are simple to make, utilize just a few ingredients and are easy to freeze and store.

Corn ChowderVegan Corn Chowder

Ingredients

◾1 tablespoon extra-virgin olive oil

◾1 yellow onion, chopped

◾2 stalks celery, diced

◾3 cloves garlic, minced

◾6 cups vegetable broth

◾1 cup yellow split peas

◾1 medium Yukon gold potato, peeled and chopped

◾Kernels from 4 ears corn (about 2 1⁄2 cups)

◾3⁄4 teaspoon smoked paprika

◾1 teaspoon sea salt, more to taste

◾3⁄4 cup Cashew Cream (recipe below)

◾1½ tablespoons apple cider vinegar

Cashew Cream (makes extra)

◾3⁄4 cup raw cashews (soaked 2 hours, if not using a Vitamix)

◾2⁄3 cup water

◾1⁄4 teaspoon salt

Toppings options:

◾chives

◾extra fresh corn kernels

◾chopped parsley

◾red pepper flakes

◾coconut bacon (recipe below)

◾olive oil, for drizzling

Instructions

1.Make the cashew cream. Combine the cashews, water, and salt in a blender and process until very smooth. Set ¾ cup aside.

2.Heat the oil in a large pot over medium heat. Add the onion and celery and cook, stirring occasionally, for 5 to 7 minutes, until the onion is tender and translucent. Add the garlic and cook, stirring constantly, for 1 minute.

3.Stir in the broth, split peas, potato, corn, paprika, and salt and bring to a boil over high heat. Lower the heat, cover, and simmer, stirring occasionally, for about 45 minutes, until the split peas are completely tender.

4.Use an immersion blender to partially puree the soup, or puree about half of it in a regular blender and return it to the pot. Stir in the Cashew Cream and apple cider vinegar. Taste and adjust the seasonings if desired. (I added up to 1 teaspoon more sea salt here). Serve piping hot, with any desired toppings.

EnchiladasBlack Bean Enchiladas

Ingredients

Filling:

◾2 teaspoons extra-virgin olive oil

◾2 cups cubed butternut squash

◾⅓ cup chopped scallions

◾1 cup cooked black beans, drained and rinsed

◾Sea salt and freshly ground black pepper

Sauce:

◾2 teaspoons extra-virgin olive oil

◾1 (14-ounce) can tomato sauce

◾1 garlic clove, minced

◾3 tablespoons adobo sauce from canned chipotles in adobo sauce

◾Sea salt and freshly ground black pepper

For the enchilada assembly:

◾6 corn tortillas* (see note)

◾2 cups grated white cheddar cheese

◾1 jalapeno, sliced

Serve with:

◾Cilantro, for garnish

◾Avocado slices

◾Lime slices, on the side

Instructions

1.Preheat the oven to 400°F. Line a baking sheet with parchment paper.

2.Make the filling: Spread the butternut squash cubes on the baking sheet. Drizzle with olive oil, add a pinch of salt and pepper, and toss to combine. Roast until golden brown, about 25 minutes. Transfer the roasted squash to a bowl and stir in the scallions and black beans.

3.Make the sauce: In a medium skillet, heat the olive oil over medium heat. Add the tomato sauce, garlic, and adobo sauce. Let simmer for about 5 minutes, stirring often.

4.In a 9×13 inch baking dish, spread 2 tablespoons of the tomato sauce on the bottom of the dish. Assemble the corn tortillas with about ½ cup of the filling, a tablespoon of the sauce, and a sprinkle of cheese. Roll each tortilla and place seam side down into the baking dish.

5.Pour the remaining sauce over the enchiladas, and sprinkle with the remaining cheese and the jalapeños slices. Bake covered for 20 minutes. Uncover and bake for 5 more minutes, or until the cheese is bubbling.

6.Serve with fresh cilantro, avocado slices and lime slices.

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