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

PEACHY'S HEALTH SMART

'RECIPE OF THE MONTH'

January, 2020

Asian Bean Thread Noodles with Vegetables

1 package bean threads, available at your local supermarket

( Other vegetables in season: red, yellow sweet peppers, asparagus, green beans, red or green cabbage, etc)

Soak noodles in hot water from tap in a large bowl.

Heat coconut oil in a large skillet or wok.

Add onions and garlic, sauté for about 2 minutes.

(Optional for meat lover: this is the part where meat can be added, ex: ½ lb shrimps, diced or ground beef, chicken or pork) Cook for 5-7 minutes.

Mix in soy sauce, sesame oil, brown sugar and herbs.

Add vegetables, sauté for another minute or two; then add noodles, cook for 2 minutes.

Toss in 1 cup tofu chunks, (optional).

Top with green onions and cilantro.

Nutrition Information per serving

185 Calories, 7.2 g protein, 23.8 g Carbohydrates, 2.5 g Fiber, 4.5 mg Fat, 77 mg Cholesterol

Broccoli: Since most people eat broccoli, it’ll be easy to convince you to continue to do so if you want protection from various forms of cancer due to its sulphoraphane and indole content. Its flavonoids help boost the immune system, and protect against macular degeneration and cataracts. It is high in calcium and vitamin C and contains compounds that can help lower “bad” cholesterol. Look for the darker color (avoid yellow and brown patches) and eat the leaves and stems!!!!

Health Smart Tahini

1 cup roasted sesame seeds

¼ cup EVOO

Mix ingredients in blender or food processor until smooth about 2 minutes.

Nutrition Information per 1 tablespoon:

89 Calories, 2.6 g Protein, 3.2 g Carbohydrates, 8 g Fat

Roasted Chicken and Eggplant w Tahini Sauce

2 whole chicken breast

2 tbsp EVOO

1 medium eggplant, sliced

Please use other vegetables that you and your family prefers:

Brussels sprouts, sweet peppers, zucchini, etc.

Combine marinade ingredients and add to chicken. (This can be done 3-4 hours ahead of cooking time).

Lay marinated chicken in a sheet pan.

Bake at 350 degrees for 15 minutes.

Add eggplant slices in partly roasted chicken.

Continue to cook for additional 10 to 15 minutes.

Combine all Tahini sauce ingredients in a medium jar or small bowl.

Add Tahini sauce to roasted chicken and eggplant before serving.

Chicken-Bokchoy-Mushroom-Sweet Potato Noodle Soup

2 chicken breast or 4 boneless thighs cut in cubes (chicken on bones are good as well)

1 whole bunch bokchoy, coarsely chopped (or 1.5-2 lbs baby bokchoy, available at Asian store)   

Heat oil in a large soup pot.

Add chicken, onions and ginger, cook sauté for 4-5 minutes.

Add carrots, celery and mushrooms, cook on medium low for about 7-8 minutes, with lid on.

Add herbs and 4-5 cups water or stock, let simmer for another 8-10 minutes or until carrots are tender. Add sweet potato noodles.

Bok choy is added last, it cooks super fast. I prefer it just wilted.

Let simmer for another 2-3 minutes.

I choose sweet potato noodles when making chicken noodle soup because it does not fall apart even after reheating the next day. Spaghetti noodles or elbow macaroni, etc does not withstand extended simmering and re-heating.

Nutritional Content: per 1 cup serving:

200 calories, 19.3 grams protein, 5.7 grams carbs, 1.6 grams fiber, 6.9 grams fat, 43.7 grams cholesterol

January, 2019

Singapore Fried Rice w Tofu

Heat ½ tbsp oil. Scramble the eggs in oil. Set aside.

Heat ½ tbsp oil, add garlic, ginger and chili peppers. Saute for 1 minute.

Add cabbage (or broccoli slaw) cook for 1-2 minutes.

Add rice, sesame oil and the rest of the ingredients, except bean sprouts and green onions.

Stir for 1-2 minutes. Add bean sprouts and green onions.

Servings: 6-8

Almond- Herb Crusted Tilapia (serves 4)

Squeeze lime juice on fillets, set aside.

Combine all herbs and seasonings in a large deep plate.

Take each fillet and cover herb-seasoning mix.

Spray pan with oil.

Place fillets on heated pan and cook each side for about 5 minutes, depending on

fillet’s thickness.

Another cooking method:

Pre heat oven to 350- 360

Spray cookie sheet or baking pan with oil.

Lay filets next to each other.

Spray filets lightly with oil.

Bake for 15 minutes and broil for 3 minutes (for a crispier product).

Nutrition Information:

235 Calories, 31g Protein, 2g Carbohydrate, 2.5 g Fiber, 11.5 g fat, 46 mg Cholesterol,

322 mg Phosphorus, 604 mg Potassium, 71 mg Sodium

Eggplant and Artichoke Dip

1 small eggplant, roasted, steamed or pan fried, diced

1 onion, chopped

1 tsp garlic paste or 4 cloves, minced

1 tbsp EVOO

1 bag (12 oz) frozen artichokes, chopped

1/3 cup mayonnaise

½ cup plain yogurt

1/3 cup Parmesan cheese

1 tsp Peachy’s dried herbs

Salt and Pepper to taste

Heat oil in a large skillet.

(Additional 1 tbsp oil, if pan fried eggplant is desired, cook eggplant for about 10 minutes.)

Add onions and garlic, cook for 2-3 minutes.

Transfer to a mixing bowl.

Add artichokes, yogurt, mayo and herbs.

Season with salt and pepper.

Transfer mixed product in a glass baking dish.

Sprinkle with Parmesan cheese.

Bake for 20-25 minutes on 350 degrees.

January 2018

Chicken Carnitas

1 ½ lb boneless chicken thighs or breast

1 can black beans, drained

2 tbsp EVOO

½ cup orange juice (or juice of 2 oranges)

¼ cup lime juice (or juice of 2 limes)

1 onion, sliced

4 cloves garlic, minced

1/2 cup fresh cilantro, chopped

2 tsp Peachy’s Mexican Dried herb Mix (or: ½ tsp each: chili powder, ground cumin, ground coriander and ½ tsp Peachy’s Mediterranean mixed herbs)

Salt and pepper to taste

Heat oil in a deep skillet, add onions and garlic, sauté for 3 minutes.

Add chicken, juices, herbs and seasonings.

Cook on medium low with lid on for 20-25 minutes.

Meat is now tender and easy to shred.

Transfer chicken mixture, juice and all in a sheet pan and ‘roast’ in 350 oven for 15 minutes or juices become sticky and meat sort of crispy on edges.

Sprinkle with chopped cilantro before serving.

Serve over cooked black and red rice.

December 2017

African Chicken w Dried Plums and Plantains

Salt and pepper to taste

In a large pan, heat oil.

Add onions and garlic, sauté for about 5-7 minutes.

Add cumin, ginger, turmeric, dried herbs, coriander, lemon juice, Worcestershire and cinnamon. Cook on low medium heat, covered until meat is tender, about 8- 10 minutes.

Add parsnips, cook for 6-8 more minutes.

Add plantains, cook 3-4 minutes longer; add-in dried plums.

Add cilantro, stir, turn heat off.

Nutrition Information per serving:

184 Calories, 11.5 grams Protein, 8 grams Carbs, 13.2 grams Fat, 2 g Fiber

38.7 mg Cholesterol   

November 2017

Baba Ganoush

1 medium eggplant, cut in cubes

1 small onion, chopped

1 tsp garlic paste

Juice of 1 lemon

½ cup flat leaf parsley

½ cup feta cheese

2 tbsp EVOO

Salt and pepper to taste

Cook eggplant in olive oil, add onions and garlic.

Cook until until very tender.

Let cool, transfer to a large bowl.

Add the rest of ingredients.

Blend well.

Serve as a fresh vegetable dip or as a side dish for chicken and pilaf.

June 2017 Health Smart Lettuce Wraps

Heat canola oil in a large skillet.

Add ground turkey, cook until almost brown.

Add onions and cook for 3 minutes.

Add the rest of ingredients except for green onions. Cook for another 3 or 4 minutes.

Stir in green onions, remove from heat.

Serve hot on romaine lettuce.

Servings: 6 (3 wraps each)

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

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

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).

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.

December, 2016

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

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

(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 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 bowl

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

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.

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)

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