PEACHY'S HEALTH SMART  - Nutrition Counseling/Health Seminars/Cooking Classes/Meals To Go



Using only HEALTH SMART ingredients, we want to help you treat yourself and your family to some great tasting dishes, and easily prepare our recipes in your own kitchen.
We present to you.... 

Pechy's Health Smart
Recipe of The Month

Mushroom Bolognese Sauce on Mini Ravioli
 
Bison and Black Bean Burgers 















Chicken Soba Noodle Soup with Baby BokchoyMungo Soup (Mung bean soup with green)











Singapore Fried RiceAsian Noodles with Cruciferous Vegetables















PEACHY"S HEALTH SMART 'RECIPE OF THE MONTH'

March 2017
Kale-Spinach-Zucchini Fritters













http://wdtn.com/2017/03/17/kale-spinach-and-zucchini-fritters-with-yogurt-dill-sauce/


2 cups chopped baby kale
2 cups chopped baby spinach (or 1 cup frozen)
1 zucchini, julienne cut
2 eggs, beaten
1 onion, diced
½ cup brown rice flour
½ cup Parmesan cheese
½ cup cilantro chopped (optional)
½ cup almond milk
1 tsp Peachy’s dried mixed herbs (or Italian herbs)
½ tsp cumin powder
4-5 tbsp coconut oil for frying
Salt and pepper to taste
 
In a large bowl, combine all ingredients.
Heat 2 tbsp oil in a skillet.
Spoon about 2 spoonful onto the hot oil or shape into balls and flatten, if thick enough.
Cook for 4 minutes or until brown.
Flip fritter over and cook for 3 minutes.

 
February, 2017
Salmon Burgers with Yogurt Sauce

1 15 oz can wild Alaskan Salmon                                                Herb-Yogurt sauce
½ cup oat bran   
3 tbsp ground flax                                                                     ½ cup low fat plain yogurt
4 eggs, beaten                                                                          1 tbsp olive oil
1 large onion, chopped                                                             1 tsp lemin or lime juice
½ cup finely chopped mushrooms, any kind                             1 tbsp capers, chopped
1 tsp mixed herbs                                                                      ½ tsp Peachy’s mixed dried herbs
2 tbsp ground flax                                                                      ¼ cup, fresh dill or cilantro, chopped 
1 tbsp spicy mustard
1 tbsp EVOO
Spray oil
Salt and pepper to taste

 

Heat oil in a large skillet, add onions, mushrooms and garlic and sauté for 2 minutes.
In a large bowl, beat eggs.
Add salmon, oat bran, flax, mustard and herbs.
Add onion mixture, mix well.
Add salt and pepper to taste.
Spray oil on a large non-stick griddle.
Shape a handful of salmon mixture into balls (a little larger than golf balls).
Flatten slightly in the middle.
Cook until brown, about 3 minutes on each side.
Serve hot with yogurt sauce.

Nutrition Information per 2 patties:
347 Calories, 23.9 g Protein, 18.5 g Fat, 41.6 g Carbs, 16.6 g Fiber, 177 mg Sodium, 424.5 mg Potassium

 




January 2017 
Turtle Cookies for National Baking Month













Turtle Cookies with Flax seeds
Ingredients:
1 cup multi grain flour
1/3 cup cocoa powder
3 tbsp ground flax seeds
¼ tsp salt
½ cup Minerva Dairy Amish Butter, softened
2/3 cup sugar
1 large egg, separated, plus 1 additional egg white
2 Tbsp. milk
1 tsp. vanilla extract
2 Tbsp. milk
1tsp. vanilla extract
1 ¼ cup pecans, finely chopped

Caramel Filling: (this part is optional)
12 soft caramel candies
3 Tbsp. heavy cream
Chocolate Drizzle:
2 oz. semi-sweet chocolate
1 tsp. shortening
Directions:
1. In a medium mixing bowl, combine flour, cocoa, flax and salt. Set aside, beat together butter and sugar for
about 2 minutes until light and fluffy. Add egg yolk, milk and vanilla. Mix until incorporated.
2. Add flour mixture. Wrap dough in plastic wrap and refrigerated. Whisk egg white in a bowl until frothy.
Roll cookie dough into one inch balls. Dip the cookie into the egg whites and roll into chopped pecans
until outside is coated.
3. Place the balls two inches a part on the cookie sheet. With a teaspoon make a small indentation in each
ball.
4. Bake at 350 degrees for about 12 minutes or until set. While the cookies are baking, prepare the
caramel filling.
5. Melt the caramel and heavy cream in the microwave stirring every 30 seconds until melted. Once the
cookies are baked, make the indentation again using the teaspoon, fill each indentation with the
caramel.
6. Melt the chocolate and shortening in the microwave and scoop into a bag. Barely snip the corner of the bag and drizzle over the cookies (this step is optional).



Roasted ChristmasTurkey

















December, 2016

Christmas Turkey

!4-16 lb fresh or frozen whole turkey
1-2 onions, chopped
2-3 carrots, sliced
3-4 celery stalks, diced
1/4 cup soy sauce
3 tbsp oyster sauce
3 tbsp Worcestershire sauce
1 tbsp Peachy's mixed herbs
fresh rosemary
Other plants, fruits or vegetables: grapes, baby tomatoes, red or green peppers, apples, oranges)


Place turkey on a turkey dutch over or turkey cooker.
Pierce turkey all over w a sharp knife.
Spread ingredients and seasonings evenly on turkey and its cavities.
Cover with lid.
Bake on 350 for 4 hours, 
Baste very 30 to 45 minutes.
After 4 hours, take off lid and continue to roast (and brown) for another 15-20 minutes.




Christmas Turkey



























December, 2016

Chicken with Cashews, Mushrooms & Jerusalem Artichokes (serves 4)

4  chicken breasts (halves)                                      1  tbsp soy sauce
½ cup cashew halves                                              1  tbsp hoi-sin sauce
4-5 medium Jerusalem Artichokes, diced                2  tbsp organic Canola oil or EVOO
1 cup fresh mushrooms                                           1  tsp brown sugar
1 tbsp bourbon                                                         red pepper flakes
1 medium onion, sliced

Heat oil in a large skillet. Add onions, cook for 1 minute.
Add chicken, cook until brown.
Add mushrooms, water chestnuts and cashews.
Add seasonings and pepper flakes to taste.


November, 2016
Mediterranean Quinoa Salad

2 cups cooked Quinoa                                                Dressing                    
1 red pepper, diced                                                   2 T Olive oil
1 cucumber, seeded, diced                                       1 T cider vinegar
½ cup black olives, chopped                                     1 tsp Peachy’s mixed herbs
¼ cup fresh parsley, chopped                                   1 tsp brown sugar
1 cup broccoli slaw, chopped                                    Salt and pepper to taste
(Other vegetables for variety: cauliflower, broccoli, green peppers, tomatoes, celery, carrots, peas)
½ cup dried cranberries
½ cup crumbled Feta cheese (optional)
2 cups baby spinach or arugula or mixed greens

In a large bowl, combine all salad ingredients. 
Combine all dressing ingredients and add to quinoa, toss.




October, 2016

Spaghetti Squash Fritters

2 cups cooked spaghetti squash
2 eggs
1 red bell pepper, chopped
½ cup oat bran
1 onion, chopped fine
3 cloves garlic, chopped
½ cup chopped flat-leaf parsley
½ cup Parmesan cheese
1 tbsp EVOO
1 tsp Peachy's Mixed Herbs or Italian seasoning
Salt and pepper to taste

 
Beat egg in a large bowl. Stir in onions, garlic, parsley and dried herbs
Add the squash, red peppers and cheese to the bowl.
Stir to combine.
Season w salt and pepper.
Heat oil in a large skillet over medium low heat.
Pack a 1/3-cup measuring cup with the squash mixture and unmold it into the heated pan; gently pat it down to form a 3-inch cake.
Repeat, making 4 to 6 squash cakes.
Cook until browned and crispy on the bottom, 3 to 4 minutes on each side.
Serve immediately.

 
Nutrition Information, per serving:
148 calories, 8 g fat (3 g Sat, 4 g Mono), 124 mg cholesterol, 12 g carbohydrate, 6 g protein,
2 g fiber, 322 mg sodium, 406 mg potassium.


Vegetarian Chili (or with ground turkey)
 
1 large onion, chopped                                                1 tbsp chili powder
1 tsp garlic paste or granulated garlic                          1 tbsp coriander powder
2 tbsp EVOO                                                               1 tsp cumin powder
1 14 oz kidney beans                                                   1tbsp mixed dried herbs
1 14 oz black beans                                                     2 tbsp pickled jalapeno peppers, chopped
1 ½  cup chopped ripe tomatoes or 1 can tomatoes    salt and pepper to taste
1 14 oz can tomato sauce
1 can (15 oz) refried beans
2 tbsp cider vinegar
2 cups fresh arugula (or other greens: spinach, beet greens, kale, kohlrabi greens, any greens!)
½ cup fresh cilantro, chopped

(For meat loving people, please start by browning 1 lb ground turkey of chicken in pot for about 5-7 minutes, then proceed)
 
Heat oil in a large pot.
 Add onions and garlic, cook for 2-3 minutes.
Add tomatoes, tomato sauce, beans, refried beans and seasonings and vinegar.
Simmer for 15 to 20 minutes.
Mix in the green combo.
Add cilantro.
Servings: 8- 10 oz bowls

 

Roasted Chicken Salad Wraps
 













1 whole chicken breast
Juice of 1 lemon
2 tsp mixed herbs
2 carrots, diced
2 celery stalks, diced
1 green apple, diced (or firm pear)
1 cup chopped kale
1 onion, chopped
¼ cup mayonnaise
¼ cup plain yogurt
1 tsp cider vinegar
1 tsp maple syrup or sorghum syrup
Sea salt and pepper to taste
 
I have tried most raw vegetables in this salad recipe such as: cauliflower, broccoli, shredded cabbage, beet greens, sweet peas, sweet peppers, jicama, kohlrabi, parsnips, parsley, zucchini, etc.
 
Squeeze lemon juice on chicken breast, sprinkle with 1 tsp mixed herbs.
Bake in 350 degree oven for 25-35 minutes. (Or in a skillet on medium low, with lid on)
In a large bowl, add all chopped vegetables.
Add mayonnaise, yogurt, herbs, vinegar, syrup and salt and pepper.
Add diced roasted chicken.
Mix and Blend well.

Serve on crunchy lettuce leaves.


Almond-Pistachio-Basil Sauce with Asparagus and Shrimps
 
½ cup almonds                                                                      2 tbsp olive oil
½ cup shelled pistachio nuts                                              ½ cup fresh basil
1 medium onion, chopped                                                 ½ cup flat leaf parsley, chopped
4 cloves garlic, chopped                                                      1 tsp brown sugar
1 ½ cup almond milk (or coconut milk)                            1 tsp dried oregano
Shredded parmesan cheese                                               salt and pepper to taste
2 cups chopped kale
1 cup fresh mushrooms, sliced (or dried)
1 package cooked pasta (al dente)
 
 
In a skillet, heat 1 tbsp olive oil.
Add onions and garlic, cook for 2 minutes.
Add kale and mushrooms, sauté for 3 minutes. Set aside.
In a large blender or food processor, grind almond and pistachio nuts ¼ cup at a time.
Add olive oil, milk, basil, parsley, oregano and sugar. Blend well.
Transfer to vegetable blend in skillet, add cooked shrimps, let heat through.
Serve with pasta and top with parmesan cheese.

Sprinkle with chopped fresh basil.




Olive-Artichoke Tapenade

1 1/2 cups black olives (jar or canned)
1  1/2 cup green olives         "
1 cup artichokes (frozen or canned)
1 onion, quartered
5-6 cloves garlic
1/4 cup extra virgin olive oil
1/4 cup capers
1/2 cup Parmesan cheese
1 tbsp.  Peachy's Mixed Herbs (Mediterranean)
Optional: 1/4 bunch flat leaf parsley

Add ingredients into a food processor.
Blend, until the consistency of grainy paste is reached.  This should only take a few seconds on the processor.

Jars of Olive-Artichoke Tapenade are available for sale at:
Peachy's Health Smart, LLC.


Uses:
Great as dip for crackers and raw vegetables.
Perfect on sandwiches (in addition to or instead of mayo).
Add to stews, pasta sauce or tomato sauce.
Make your own pizza and use this a the base, and knock their socks off!



Mediterranean Chicken Kabobs
I lb chicken breast, cut in large cubes
Vegetables in season: zucchini, bell peppers, red onions, mushrooms, eggplant, etc
Marinade:
Juice of 2 lemons or limes
2 tbsp olive oil
1 tbsp Peachy’s Herb mix (or ½ tsp rosemary,  ½ tsp thyme,  ½ tsp  basil,  ½ tsp oregano,  ½ tsp chopped crushed garlic or granulated garlic)
½ tsp cinnamon
½ tsp cumin
Salt and pepper to taste
 
Wisk lemon juice and all herbs and spices in a bowl, add to chicken and let marinade while prepping the vegetables (may leave in marinade for up to 5 hours).
Thread chicken alternating with peppers, onions, zucchini and mushrooms.
Cook on grill for 12-15 minutes, on medium high.
Brush with frequently with marinade, turning occasionally.
Serve with brown rice or quinoa.
Servings:  4
 
Nutrition information per serving (2 kabobs)
350 Calories,  30 g Protein,  20 g Carbohydrates, 5 g Fiber,  18 g Fat, 70 mg Cholesterol, 
989 mg Potassium, 812 mg Sodium
 
Ways to cook kabobs:
1) Broil in the oven:  Preheat oven to 400 degrees.
Put kabobs in a pan, on top of a broiler rack.
Broil 1 side for 5 minutes, brush with marinade then turn. Broil for 5 minutes, turn and brush again.
Kabobs should be ready in 15-17 minutes.
2) On a cook top grilling pan:  Spray pan with oil.
Lay kabobs on med-high heat pan. Cook for 5 minutes, brush with marinade and flip to cook the other side.
Make sure to brush with marinade every time you flip kabobs.

3) Outdoor grill: Basically, this method is the same as broiling in the oven, however it’s more fun.  People’s demeanor changes to “festive” when they know we’re having “Bar-b-que”. 


Philippine Bean Thread Noodles w/ Chicken and Vegetables
 
1 package bean threads, available at your local supermarket (or Cantonese noodles)
½ cooked chicken breast, diced             2 cup shredded cabbage
1 large onion, chopped                            2 tbsp soy sauce or oyster sauce
3 cloves garlic, chopped                          1 tbsp Canola oil or EVOO
1 cup peapods                                           1 cup carrots, sliced                           
1 cup diced celery                                     1 tbsp sesame oil
1 bunch green onions, chopped            1 tsp brown sugar or honey
1 bag broccoli slaw (optional)                ½ cup chopped cilantro (optional)
Lemon or lime juice                                  1 tsp fish sauce (Patis) or to taste
 
Soak noodles in hot water from tap in a large bowl.
Heat oil in a large skillet or wok.
Add onions and garlic, sauté for about 2 minutes.
Add chicken, stir.
Add soy sauce, sesame oil and brown sugar, mix well.
Add vegetables, sauté for 2 minutes, then add noodles, cook for 3 minutes.
(May toss in other optional ingredients: diced tofu, cooked shrimps, or cooked meat, etc.)
Top with green onions, cilantro and lemon or lime juice.
 
Servings: 6-8
 
Nutrition Information:

185 Calories,  23.8 g Carbohydrates,  4 g Fiber,  4.5 mg Fat,  77 mg Cholesterol



Turkey-Quinoa and Black Bean Burgers with Mushrooms
 
1 lb ground turkey
1 cup cup cooked quinoa
1 14 oz can black beans
1 large onion, chopped fine                                       
1/2  cup oat bran                                             
1 cup mushrooms, chopped                             
½ tsp garlic powder                                       
1 tbsp dried parsley
2 tbsp Worcestershire sauce
2 tbsp soy sauce
Salt and pepper to taste
 
Combine all ingredients in a large bowl.
Shape into balls (racquet ball), then flatten; Cook on grill sprayed with olive oil.  Serve with sautéed onions, mushrooms and peppers, lettuce and tomatoes. 
 
Nutrition Information:
197 Calories,  9.2 g Protein, 26.5 g Carbs, 7.1 g Fiber,  7.1 g Fat,  0 Cholesterol
 
 
 
 










 


 

 


                                                                                              
























 

                  
 Enjoy!
Peachy's Health Smart
                  
 
 
 
                           
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
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