KaplanCuisine

Division of KapConsulting, LLC. A Virtual Wellness Company

WINTER, 2016 ISSUE NO.1

Hers's our collection of some of the best recipes to indulge in this winter. Some come from our very own team of interns here at KapConsulting and The Happy Heath Hub. A big thank you to all that contributed!

ENJOY!!!

ITALIAN SALADBY: JEN SEGAL@

HTTP://WWW.ONCEUPONACHEF.COM/

Nothing says winter food more to me than a nice, comfort ing bowl of warm, yummy soup. T his soup has always been a favor ite of mine and I have seen and tr ied different var iat ions of it in the past. However, this one really caught my eye. One, because of all the healthful ingredients, and two, because blogger Dana Shultz of T he Minimalist Baker, says that her recipes can be com-pleted in 30 minutes or less and only uses about ten ingredients. I 'm looking forward to t rying this version myself. I f you would like to see more of Dana's recipes, please click here to visit her blog.

You can't have soup without bread. T hat would be like having peanut butter with out the jelly, at least to me anyways. I found this wonderful quick easy cheesy bread recipe that would work marvelously with your soup de jour! I f you like to sink your teeth into ooey gooey cheesy goodness then this recipe is for you. Click on the link below for the details...

ht tp://www.thekitchn.com/how-to-make-pull-apart-

cheese-bread-cooking- lessons- from-the-kitchn-166432

PULL APART CHEESE BREAD:

Warm,Delicious

ButternutSquash Soup!

For the Dressing1 cup loosely packed f resh Italian parsley, roughly chopped

10 big leaves f resh basil

1/4 teaspoon dried oregano

2 cloves garlic, peeled

1/4 cup red wine vinegar, best quality

3/4 cup extra virgin olive oil, best quality.

3/4 teaspoon salt

1/4 teaspoon ground black pepper

1-1/2 teaspoons honey

Combine and blend in food processor.

ITALIAN SALADBY: JEN SEGAL@

HTTP://WWW.ONCEUPONACHEF.COM/

* * For the salad, mix together some of your favor ite I talian veggies into a base of romaine let tuce, and voila! A delicious salad to go with your light fare pizza!

What You'l l Need

1/2 cup Pace® Picante Sauce

1 large tomato, chopped (about 1 1/2 cups)

1/2 teaspoon dried oregano leaves, crushed

6 f lour tort i l las (8-inch)

1/2 cup chopped pepperoni

1 smal l green pepper, chopped (about 1/2 cup)

1 1/2 cups shredded mozzarel la cheese (about 6 ounces)

Heat the oven to 400°F. St ir the Picante sauce, tomato and oregano in a smal l bowl.

Place the tort i l las onto 2 baking sheets. Spread about 1/4 cup Picante sauce mixture on each tort i l la to within 1/2-inch of the edge. Top each with the pepperoni, pepper and cheese.

Bake for 10 minutes or unt i l the cheese is mel ted. Cut each pizza into 4 wedges.

Reference:

ht tp:/ /www.campbel lskitchen.com/ recipes/pepperoni-tort i l la-pizzas-25025

PEPPERONI TORTILLA PIZZA- BY: CATHERINE DOAK

ROASTED BRUSSELS & RED POTATO

The health benefits of Olive Oil:

Remember when you were a kid and your

mother would tell you that you couldn't

get up from the table unt il you had eaten

all of your vegetables? T hen you stared at

your plate wondering how Mom shrunk

the let tuce and then boiled them to death.

For many, Brussels sprouts are not that ap-

pealing, probably due to these unpleasant

memories of Brussels' past. Roast ing fresh

Brussels are not only delicious, but are

packed with nutr ients like protein, dietary

fiber, vitamins, minerals, and ant ioxi-

dants. T hey have a low glycemic index, so

they are great for diabet ics and for weight

loss. In fact , 100 grams of them contain

only 45 calor ies! T he phytochemicals in

them are said to offer protect ion from cer-

tain cancers. To learn more please visit :

www.nutr it ion-and-you.com/brussel-

sprouts.html

Ingredients

1 lb. Brussels sprouts, t r immed and halved lengthwise (about 1 lb.)

about 4 red potatoes diced

6 Tbsp. butter melted or olive oil

1/2 cup dried cranberries

1/2 cup sliced almonds

2 cloves garlic, thinly sliced or minced

I also added dried cranberries

Season to taste with salt /pepper & other favorites.

Preparat ion

Preheat oven to 425°.Combine all ingredients in large bowl, tossing unt i l evenly coated.Arrange on large baking sheet.Roast 25 minutes or unt i l Brussels sprouts are tender and almonds are light ly toasted.

This recipe takes about 20 minutes of prep t ime. and will serve 6 to 8.

By: Tandy H aslem

Olive oil is used in a wide range of products such as cosmetics, medicine, and cooking but did you know that it is said to have health benefits as well? Olive oil is high in monounsaturated fatty acids. M onounsaturated fats are considered a healthy fat and can aid in lowering the risk of heart disease, high blood pressure, and stroke.  It can also help with inflammation. Olive oil is also said to aid in combating depression and can help reduce the risk of Alzheimer?s disease.  

According to a study conducted at the University of Las Palmas de Gran Canaria in Spain, trans fat consumers had a 48% higher risk of developing depression.  M editerranean?s also use olive oil as a staple in their diets and, therefore, tend to have longer life expectancies and lower rates of cardiovascular disease compared to N orth Americans and N orthern Europeans (N ordqvist, 2016).  So why not try using olive oil in your diet as a substitute to butter or margarine?  M aybe you will see some of these added benefits.

For m ore inform ation on the health benefits of olive oi l, you can visit http:/ /w w w.m edicalnewstoday.com /

ar t icles/266258.php.

Reference:

N ordqvist, Christian. (2016).  Olive Oil: Health Benefits, N utritional Information.  Retrieved from http://www.medicalnewstoday.com/articles/266258.php

A quick, easy, and healthy garlic shrimp pasta recipe with vegetables and white wine.

Yield: Serves 6

Prep Time: 10 minutes

Total Time: 30 minutes

Ingredients:

12 ounces whole-wheat linguine or similar thin pasta noodles

2 tablespoons extra virgin olive oil, divided

1 shallot , peeled and diced

3 cloves garlic, minced

1 pound f resh or f rozen raw shrimp, peeled, tai ls removed, and patted dry (if f rozen, thaw in the refr igerator overnight before using)

1 teaspoon crushed red pepper f lakes, divided (use less if sensit ive to spice)

1 teaspoon kosher salt , divided

1 teaspoon black pepper, divided

12 ounces f rozen broccoli, thawed and drained

16 ounces f rozen mixed vegetables of your choice, thawed and drained

1/4 cup dry white wine, such as Sauvignon Blanc

Zest and juice of 1 large or 2 small lemons

Chopped fresh parsley, for garnish

SpatchcockedTurkey

Say What??? "I 've never heard of anything like this", most people say. I f you haven't , you are missing out on a great cooking t ip! Everyone loves turkey around the holidays, but the idea of making it on a regular basis is absurd due to all of the work and t ime that goes into making that Norman Rockwell Bird. No body has t ime for that after the holidays! With this, yes, you can have your T urkey and eat it too!

T his method of cooking your bird cuts down the t ime it takes by at least half, depending on the size of your bird. I did mine, the one pictured here, in about 40 minutes! Yes, I said 40! You will not believe how juicy and tender the meat is too. T he secret lies in the method. By flat tening out your bird you increase the surface area and allow every part of the bird to cook evenly. T he results are a moist and delicious bird regardless of whether it 's light or dark meat.

Now, you might be thinking that it may be hard to do or st ill take extra t ime with the preparat ions, but it is actually quite simple. Plus you can request that your butcher do it for you at the store! Also, if you st ill want to do a br ine or inject flavors, that 's fine, but this t ruly is great turkey in all of its simplic-ity. To learn how to do this please click the link below and Mark Bit tman will show you how. (Click Here)

by Sheri T homan

Healthy Garlic Shrimp PastaBy: Kurt Olesen

A quick, easy, and healthy garlic shrimp pasta recipe with vegetables and white wine.

Yield: Serves 6

Prep Time: 10 minutes

Total Time: 30 minutes

Ingredients:

12 ounces whole-wheat linguine or similar thin pasta noodles

2 tablespoons extra virgin olive oil, divided

1 shallot , peeled and diced

3 cloves garlic, minced

1 pound f resh or f rozen raw shrimp, peeled, tai ls removed, and patted dry (if f rozen, thaw in the refr igerator overnight before using)

1 teaspoon crushed red pepper f lakes, divided (use less if sensit ive to spice)

1 teaspoon kosher salt , divided

1 teaspoon black pepper, divided

12 ounces f rozen broccoli, thawed and drained

16 ounces f rozen mixed vegetables of your choice, thawed and drained

1/4 cup dry white wine, such as Sauvignon Blanc

Zest and juice of 1 large or 2 small lemons

Chopped fresh parsley, for garnish

Healthy Garlic Shrimp PastaBy: Kurt Olesen Direct ions:

Bring a large pot of salted water to a boil and cook pasta unt i l al dente, according to package direct ions. Reserve 1/4 cup of the pasta water, drain remaining water, then toss with a bit of olive oil to prevent st icking. Set aside.

Meanwhile, heat 1 tablespoon olive oil in a large skillet over medium high heat. Add the shallot and cool unt i l f ragrant, about 2 minutes. Add the garlic and cook 1 addit ional minute. Add the shrimp, then sprinkle with 1/2 teaspoon red pepper, 1/2 teaspoon salt , and 1/2 teaspoon black pepper. Sauté, st irr ing to coat with garlic, just unt i l cooked through (both sides will be pink and opaque), about 3 minutes. Remove to a plate and set aside.

Heat the remaining 1 tablespoon olive oil over medium high. Add the broccoli and other vegetables, the remaining 1/2 teaspoon red pepper, 1/2 teaspoon salt and 1/2 teaspoon black pepper. Cook unt i l the vegetables are hot and light ly sautéed, 4 to 5 minutes. Add the white wine and return the shrimp to the skillet , then cook for 2 minutes, allowing the wine to reduce. St ir in the lemon zest and juice and remove f rom heat.

Add the pasta to the skillet and toss. I f the pasta is too dry, add a bit of the reserved pasta water. Serve warm, topped with parsley and Parmesan.

Ingredients

1 cup almond butter1/3 cup maple syrup1 egg2 tbsp ghee1 tsp vanilla1/3 cup cocoa powder1/2 tsp baking soda

Instruct ions

Preheat the oven to 325 degrees F. In a large bowl, whisk together the almond butter, syrup, egg, ghee, and vanilla. Stir in the cocoa powder and baking soda.Pour the batter into a 9-inch baking pan. Bake for 20-23 minutes, until the brownie is done, but stil l soft in the middle.

Paleo Brownies

W HITE

"Have I got a t reat for you today. Delicious, fudge- like brownies that are not even bad for you! No sugar, no f lour involved. Almond butter is what makes these brownies perfect ly dense and chewy. They melt in your mouth when eaten warm right out of the oven. They are also amazing served with some Paleo ice cream, a classic combo. Ready in only 20 minutes, this recipe is easy to put together and sure to please your sweet tooth" (Bohl, 2013).

BY REBECCA BOHL

"These brownies are better than any mix f rom a box, and they avoid a large heaping of sugar and f lour. There actually isn?t any f lour in the recipe at all, even gluten- free f lour. I don?t know if I would be able to tell the dif ference between this brownie recipe and its non-Paleo counterpart . I received compliments on them from a few lucky f r iends who I shared with, and not one of them knew they were eat ing Paleo brownies. This batch did not last long. They are easy to make and are ready in a j i f fy. What are you wait ing for? Go try it " (Bohl, 2013)!

Reference: Bohl, R. (2013). The best paleo brownies (chocolaty goodness). Retr ieved f rom www.paleogrubs.com/best-paleo-brownie- recipe

W HITE LIGHTENING CHILI

Ingredients:1 large sweet onion, diced

2 garlic cloves, minced

2 tablespoons olive oil

4 cups shredded cooked chicken

2lbs cooked pork sausage

2 (14 1/2-oz.) cans chicken broth

2 (4.5-oz.) cans chopped green chiles

1 can of jalapenos

1 can or jar of tomatil lo sauce

3 (16-oz.) cans navy beans

Season with garlic powder, cumin, chili powder, paprika, oregano, salt, and pepper to taste.

Preparat ion

Sauté onion and garlic in hot oil in a large Dutch oven over medium-high heat 5 minutes or until onion is tender. Stir in chicken, cooked pork, & next 3 ingredients, and 2 cans navy beans. Coarsely mash remaining can navy beans, and stir into chicken mixture. Bring to a boil, stirring often; cover, reduce heat to medium-low, and simmer, stirring occasionally, 10 minutes. Serve with desired toppings.

ServingThis recipe is a real crowd-pleaser. I have made this several t imes with great results and this gets them scraping the bowl for more! I l ike to serve this with freshly made guacamole, white or blue, non GMO corn tortil la chips, shredded f iesta cheese blend, and a dollop of sour cream. This can be made ahead or slow cooked in a crock pot, and is great as leftovers. Of course if you like things hot, hot, hot, then add a litt le chili sauce or with habanero peppers.

By: Sheri Thoman

Quinoa Salad

Microwave ½ cup quinoa (rinsed)

and 1 cup water for 5 minutes at

full power. Reduce to 70 percent

power and microwave another 5

minutes. Fluff and stir in: 2 tbsp.

chopped bell pepper, ¼ cup rinsed

and drained chick peas, 1 tbsp.

chopped parsley, 1 tbsp. olive oil, 1

tsp. lemon juice, and salt and

pepper to taste. Optional: Add ½

can tuna for a meatier meal.

Quinoa can be used like rice, so if

you have leftover chicken, this can

be used. You can also add dif ferent

vegetables. I l ike to make an Asian

version of this with teriyaki sauce,

chicken, and sprinkle in some peas

and carrots.

MINUTE MAN Cake Bat ter Chia Pudding6 tablespoons chia seeds1 cup unsweetened non-dairy milk (plus more for blending)6-8 medjool dates, pitted + well-chopped1/4 cup almond butter1/4 cup gluten- free rolled oats1 1/2 tablespoons cacao nibs1 teaspoon pure vanilla extract1/4 teaspoon almond extractThe secret is to have everything pre-soaked and chilled. St ir chia seeds with the milk in a bowl and add the dates, almond butter, and oats. Cover and place in the f r idge for at least 2 hours (3-4hrs preferred, or overnight).Scoop the mixture in your blender with the cacao nibs, 1/2 teaspoon vanilla, and 1/4 teaspoon almond extract . Add a splash of milk and blend unt i l fully smooth and creamy. Add more milk as needed (slowly) to keep the pudding as thick as possible.Taste and add 1/2 teaspoon more vanilla extract i f desired and few more small drops of almond extract (a li t t le goes a long way! ). For more sweetness blend in more chopped dates (soaked for easier blending). Refr igerate in a sealed container unt i l chilled. Mixture will thicken a bit more as it sits.Serve with f resh whipped cream.

MEALS

MEALS

From the cover:

4 tablespoons butter, diced

4 (4-ounce salmon f il lets)

Salt & use freshly ground black pepper

4 tablespoons capers, drained and rinsed

2 tablespoons freshly squeezed lemon juice mixed with 1/8 cup of water

4 teaspoons chopped fresh dill

Place a frying pan over medium-high heat. When it is hot, add a couple of slices of butter, very quickly followed by the salmon, with the skin side down. Fry for 3 to 4 minutes, until golden brown underneath. Turn over, season with salt and pepper, and fry for another couple of minutes, or until the f ish is just cooked through. (The timing will depend on the thickness of the salmon f il lets and heat of the pan.) Salmon will turn a light pink when done and there is no need to overcook.

Add the capers, along with the remaining butter, and lemon juice mixture and boil for 1 minute. Season to taste, adding more lemon juice or water, if necessary. Transfer the salmon onto warmed plates, stir the chopped dill into the sauce, and pour over the f ish to serve.

Grilled Salmon with Capers & DillBy Sheri T homan

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