By Intermountain Healthcare
May 9, 2018
This Mother’s Day, we invite you to take care of your mom by cooking her a healthy meal that will show her your appreciation as well as make her happy. Here are 5 healthy Recipes ideas you can use.
5 Corn Tortillas
1 Red Bell Pepper
1 Jumbo Red Onion
1 cup canned Corn
1 Red Beet
1 cup Black Bean low sodium
1 Whole Avocado
1. Cook the yams and beets separate and reserve.
2. Sautee the onion, pepper, squash, pepper and corn for 2 minutes only to avoid overcooking them.
3. Mix the previously cooked yams and beets with the sautee vegetables.
4. Warm the tortilla, spread avocado and add the mix of vegetables.
5. Serve. ENJOY!
1 tbsp. cumin seeds
1/4 cup lime juice
1/4 cup chopped fresh cilantro leaves
1/2 cup whole cilantro leaves
2 tbsp. rice vinegar
1 tbsp. honey
1/4 cup olive oil
1/4 cup vegetable oil
4 cup arugula leaves
2 lb. ripe tomatoes
4 large ripe Hass avocados
1 large red onion
1 tsp. ground cumin
1. In 10-inch skillet, toast cumin seeds on medium-low for 3 to 5 minutes or until fragrant. Remove from heat; let cool completely.
2. In medium bowl, whisk together lime juice, chopped cilantro leaves, vinegar, honey, toasted cumin seeds, 1 teaspoon salt, and 1/4 teaspoon freshly ground black pepper. Add oils in slow, steady stream, whisking to combine. Dressing can be transferred to airtight container and refrigerated for up to 3 hours.
3. Arrange arugula on serving platter. Top with tomatoes, avocados, and red onion. Drizzle with half of vinaigrette. Sprinkle with ground cumin and cilantro leaves. Serve with additional vinaigrette on the side, if desired. ENJOY!
1 tsp. Sesame Oil
2 tbsp. Green Onions chopped
½ tbsp. Peeled Shallots
1 ½ cup Unsweetened Coconut Milk
¼ cup 100% Orange Juice
1 tbsp. Brown Sugar
2 tbsp. Lemon Juice
½ tsp. Lime Juice
1 tsp. Fresh Cilantro chopped
½ tsp. Corn Starch
1 tbsp. water
¾ tbsp. Curry Powder
1. Sauté green onions and shallots in sesame oil.
2. Add in paste mixture (curry powder, orange juice, brown sugar and coconut milk) and let it slightly toast for 15 minutes. Don’t boil too hard.
3. Mix in corn starch and water. Bring to a light boil to activate the corn starch.
4. Finish with cilantro, lemon juice and lime juice. Pull off heat.
5. Serve with rice. ENJOY!
1 lb. sweet potatoes
¼ cup water
1 bag baby spinach
1 tsp. cayenne pepper
4 piece skinless center-cut salmon fillet
1 cup dry white wine
2 tsp. capers
¼ cup chopped fresh flat-leaf parsley
1. In large microwave-safe bowl, combine potatoes, water, and 1/4 teaspoon each salt and freshly ground pepper. Cover with vented plastic wrap; microwave on high 9 minutes or until tender, stirring halfway through. Add spinach; recover and microwave 2 minutes longer.
2. Meanwhile, sprinkle cayenne and 1/8 teaspoon salt on salmon. In 12-inch nonstick skillet on medium, cook salmon 10 minutes or until knife pierces center easily (145 degrees F), turning over halfway through. Transfer to plate. From lemon, finely grate 1/2 teaspoon peel onto fish; into cup, squeeze 1 tablespoon juice.
3. To skillet, add wine and capers. Boil on high 2 minutes or until liquid is reduced by half, scraping browned bits from pan. Remove from heat; stir in lemon juice and parsley.
4. Divide potato mixture among plates; top with fish. Spoon sauce over fish. ENJOY!
1 lb. baby artichokes
1 lb. farfalle or orechiette pasta
2 tbsp. olive oil
1 package sliced mushrooms
½ tsp. salt
¼ tsp. ground black pepper
2 clove garlic
1 cup chicken broth
½ cup dry white wine
1 tbsp. chopped fresh thyme leaves
2 tbsp. chopped fresh parsley leaves
1. Heat large covered saucepot of salted water to boiling over high heat. In covered nonstick 12-inch skillet, heat 1 inch water to boiling over high heat. Fill medium bowl with cold water and add juice of 1 lemon half.
2. Meanwhile, trim artichokes: Bend back outer green leaves and snap off at base until remaining leaves are green on top and yellow on bottom. Cut off top half of each artichoke and discard. Rub cut surfaces with remaining lemon half to prevent browning. With vegetable peeler, peel stems. Cut off stems level with bottom of artichoke and coarsely chop; add to bowl of lemon water. Cut each artichoke into quarters; add to lemon water.
3. Drain artichokes and stems and place in boiling water in skillet. Cook, covered, 8 to 10 minutes or until artichokes are tender when pierced with the tip of a small knife. Drain well and set aside.
4. Add pasta to boiling water in saucepot and cook as label directs.
5. While pasta is cooking, dry skillet with paper towel. Add oil to skillet and heat over medium-high heat until hot. Add mushrooms, 1/2 teaspoon salt, and 1/4 teaspoon pepper, and cook about 3 minutes or until mushrooms begin to soften, stirring occasionally. Add artichoke quarters and stems and garlic, and cook about 5 minutes longer or until mushrooms are lightly browned and artichokes are very tender. Stir chicken broth, wine, and thyme into skillet, and heat to boiling; boil 1 minute. Stir in parsley.
6. Reserve 1/4 cup pasta cooking water. Drain pasta; add to skillet. Cook 1 minute to blend flavors, tossing to combine. Stir in reserved cooking water if pasta is dry. Serve with grated Parmesan if you like. ENJOY!