Recipes Archives - Forever Healthy

Juices

Pure Sunshine Green Juice

Prep Time
10 minutes

Yields
2 servings

Ingredients
5 leaves kale
2 large English cucumbers
2 green apples
1 lemon

Directions
1. Rinse all ingredients and peel if they aren’t organic.
2. Slice cucumbers the long way, so you have spears.
3. Core apple.
4. Cut lemon into four.
5. Pass all ingredients through juicer.

Credit
Used with permission from The Integrative Nutrition Cookbook, 2016

Liver Flush Juice

Sunrise Juice

Appetizers

Peach Salsa with Jicama Chips

Prep Time
30 minutes

Yields
6-8 servings

Ingredients
3 large jicama roots
3 peaches
2 medium heirloom tomatoes
1 medium red onion
1 jalapeño
Juice of 5 limes
¼ cup minced cilantro
Sea salt, to taste

Directions
1. Wash and pat dry peaches, tomatoes, jalapeño, limes, and cilantro.
2. De-pit peaches and chop peaches and tomatoes.
3. Mince onion, jalapeño, and cilantro.
4. Combine all ingredients in large bowl and mix well.
5. Transfer to container or glass jar and refrigerate for 15 minutes or longer to allow flavors to combine.
6. When ready to serve, peel and slice jicama root thin, squeeze on lime, and serve with salsa.

Credit
Used with permission from The Integrative Nutrition Cookbook, 2016

Baked Raw Nuts

(pecans, pumpkin seeds, almonds)

Prep Time
2 minutes

Yields
1 cup

Ingredients
One cup of RAW nuts of your choice
1 teaspoon of Braggs Liquid amino
1 package of stevia

Directions
Put one cup of nuts in a bowl. Pour 1 teaspoon of Braggs amino liquid over the nuts and stir with your hands to make sure all the nuts are slightly wet (be careful not to use too much or your nuts will be too salty tasting)

Add 1/2 package of stevia powder and sprinkle over the nuts and again stir them with your hand. Spread prepared nuts out on a cookie sheet and bake on 350 for ONLY 10 minutes

smaller seeds (like pumpkin seeds) only take 8 minutes

GREAT snack and high in GOOD fat!

Credit
From the Kitchen of Rebecca Stewart

Spinach Artichoke Dip

Prep Time
10 minutes

Yields
About 2 cups

Ingredients
1 bunch of spinach (I use the organic spinach leaves – about 3 cups)
14 oz can of artichoke hearts (DRAIN them WELL!)
½ cup of VANILLA OIKOS yogurt 0
½ cup mayonnaise (I use Hellman’s)
1 clove garlic crushed
2 tablespoons of chopped scallions or 1 ½ tablespoons of dry minced onions
½ cup grated parmesan cheese (optional)
1 tsp lemon juice (or a drop of lemon essential oil)
Sea Salt (& pepper if you like) to taste

Directions
Blend together in food processer till mixed well…serve with veggies like carrots, jicama, celery, etc. Can also serve with NON-GMO organic corn chips. (The bioflavonoids and cynarine in the artichoke improve digestion, reduces blood fats, detoxifies the liver, & balances blood sugar. Artichokes are great for building blood.)

Credit
From the Kitchen of Rebecca Stewart

Main Dishes

Cilantro Mango Chicken

Prep Time

10 minutes

Yields

4 servings

Ingredients

2 whole skinless, boneless chicken breasts, butterflied
8 oz plain yogurt
1 and 1/4 cup cilantro, finely chopped
1/2 cup fresh lime, juiced
Dash of cayenne pepper
1 clove fresh garlic, minced
1 large ripe mango, peeled, finely diced

Directions

Preheat oven to 375° F.
To butterfly the chicken breast, place them flat on a cutting board with your hand on top. Using a sharp knife, slice most of the way into the thicker side of the breast and slice along until you reach the thinner side. Be careful not to cut through the entire breast; just cut enough to be able to open the breast like a book.
Combine 1/4 cup yogurt, 1/4 cup of cilantro, half of the lime juice, cayenne pepper, and garlic. Coat chicken breast with this mixture, marinate for at least 1 hour.
While chicken marinates, purée remaining yogurt, 2/3 of cubed mango, 1/2 teaspoon lime juice, and 1 cup cilantro in blender.
Bake chicken in a glass baking dish for 25-30 minutes.
Place chicken on serving plates, pour on sauce, and sprinkle with mango and extra sauce on side.
Garnish with more cilantro and lime and season to taste.

Notes

Pair with a roasted winter squash.

Sweet and Sour Glazed Salmon

Prep Time
20 minutes

Yields
4 servings

Ingredients
4 wild salmon filets
Â¼ cup apple cider vinegar
Â¼ cup sesame oil
Â¼ cup tamari
1 tablespoonÂ lemon juice
1 tablespoon honey
2 tablespoons warm water

Directions
1.Â Set broiler to high heat.
2.Â Rinse salmon filets, pat dry, and set aside in broiling dish.
3.Â Allow to come to room temperature.
4.Â Combine apple cider vinegar, sesame oil, tamari, and lemon juice in measuring cup and whisk well.
5. Mix honey with warm water to create simple syrup and whisk into other liquid ingredients.
6. Pour marinade over salmon and let sit for 10 minutes.
7.Â Broil for 8 minutes, until flesh is opaque. Time will depend on thickness. For a 1-inch thick filet,
8 minutes will be perfect.

Credit
Used with permission from The Integrative Nutrition Cookbook, 2016

Roasted Brussels Sprouts with Pine Nuts and Dried Cherries

Prep Time
15 minutes

Yields
2 servings

Ingredients
2 cups Brussels sprouts
Â¼ cup dried cherries
Â¼ cup pine nuts
2 tablespoons olive oil
Sea salt, to taste
Â¼ cup grated Parmesan cheese (optional)

Directions
1. Preheat oven to 350Â°F.
2. Bring 3 cups water to a boil.
3. Trim ends and wash Brussels sprouts well.
4. Parboil for 7â€“9 minutes or until fork-tender.
5. Transfer to large mixing bowl.
6. Chop dried cherries into small pieces.
7. Toss Brussels sprouts with olive oil, dried cherries, pine nuts, and salt.
8. Transfer to baking sheet, ensuring the Brussels sprouts are in one layer, and roast for 15 minutes, or until golden-brown.
9. Sprinkle with Parmesan if desired and serve.

Credit
Used with permission from The Integrative Nutrition Cookbook, 2016

Cauliflower Fried Rice

Prep Time
20 minutes

Ingredients
1 medium head of cauliflower, Grated
1 carrot –peeled and grated
2 cloves of garlic crushed
¼ to ½ cup of onion
¼ cup of chopped celery
2 Tablespoons of Braggs amino (this is a healthier soy sauce alternative)
1 Tablespoon of coconut amino
1 to 2 Tablespoons of fish sauce (this is salty so you may want to start with 1 Tablespoon & add more to taste)
2 eggs (or 3 egg whites)
(if you want to add chicken, sauté a chicken breast in a little olive or avocado oil – on medium to medium low heat…once done, dice up and set aside)

Directions
Add 2 Tablespoons of organic olive oil to the pan and heat to medium low heat adding onions and celery… sauté for about 3 minutes and add cauliflower, carrots, garlic, and seasonings. Mix by stirring well (I use my hands to mix it – before it gets too hot)

Keep stirring for about 5 to 10 minutes…it doesn’t take long to cook…once the cauliflower begins to get tender, push vegetable mixture to the outsides of the pan to create a well in the middle. Add beaten eggs to the middle; let eggs sit for 10 to 20 seconds to start cooking. Break up eggs to scramble until fully cooked and then stir into the “rice” mixture.

Add chicken, stir well…and serve! I like to put a few cashews on top of mine.

Credit
From the Kitchen of Rebecca Stewart

Coconut Chicken Chili

Prep and Cooking Time
45 minutes

Yields
4 servings (1 3/4 cups)

Ingredients
1 large skinless chicken breast
1 small onion, chopped
1 tsp of ground ginger or 1 tablespoon grated ginger
1/2 tsp sea salt
1 Tablespoon olive oil
1/2 Tablespoon Red Mill potato starch
1/4 cup water
1 14-oz. can unsweetened coconut milk
1 Tablespoon peanut butter
1 15 oz. can black or pinto beans

Â Â Â Â Â (rinsed and drained)
2 medium carrots, shredded
1 stalk celery
4 cloves garlic, minced
2 Tablespoons chopped fresh basil

In large saucepan cook chicken, onion, ginger, and sea salt in oil over low to medium heat for 6 to 8 minutes or until chicken is no longer pink. Move sauce pan off burner while you dice up the chicken. Add chicken back in the pan. Stir potato starch in 1/4 cup of water. Add this along with the coconut milk, peanut butter and 3/4 cup water. Bring to a boil, stirring occasionally.

Stir in beans, carrots, celery, garlic and chopped basil. Â Return to boiling; reduce heat. Simmer, covered, 10 minutes. Serve over brown rice topped with a little sour cream or over organic tortilla chipsÂ (my favorite)Â topped with sour cream and shredded lettuce.Â

Credit
From the Kitchen of Rebecca Stewart

Spaghetti Sauce with Turkey Meat Balls

Yields: Six 8 ounce cups

Ingredients
1/4 cup chopped onion
1 Tablespoon olive oil
1 can of tomato paste (12 oz size)
3 empty cans of water
1/4 cup of honey or natural sugar
1 teaspoon garlic salt
1/2 teaspoon sea salt
1/2 teaspoon oregano

On medium low heat, brown onion in olive oil. Add the rest of the ingredients and stir well. Simmer while prepping the meatballs.

Meatballs ingredients
1 1/2 pounds of ground turkey (I use Shady Brook Farms brand)
1/2 cup quick-cook oatmeal (I use gluten free)
1/4 cup almond milk
1/4 cup of grated Parmesan cheese
2 eggs
1 Tablespoon dried parsley
1/2 teaspoon garlic salt
1 teaspoon sea salt
1 Tablespoon minced onion

Mix all ingredients and form into meatballs, approximately 2 inches in size.

Drop into sauce.

These should cook with the sauce for 2 hours.

Stir about every 20 minutes.

Credit

Dan & Merrie Dyszelski (Slightly Modified)

Dressings

Becky’s Caesar Dressing

Prep Time
10 minutes

Yields
Makes about 2 cups. Can be refrigerate for at least a week. But it never last that long around my house.

Ingredients
Â½ cup of organic olive oil & Â½ cup mayonnaise
2 tablespoons of unsweetened almond milk (may use more if you like it thinner)
2 tablespoons of red wine vinegar
1 tablespoons of Worcestershire sauce OR fish sauce
1 Â½ tablespoon of honey or maple syrup or stevia to taste (or a little of both)
1 clove of garlic crushed
1 tsp of Dijon mustard (or Â½ tsp regular mustard) â€“ I have left this out and it is just as good
Â½ tsp of Braggs amino liquid or a pinch of sea salt (or less â€“ to taste)
Â¼ cup of grated parmesan cheese
1 tsp of lemon juice (or 1 drop of lemon essential oil)

Directions
I combine all the ingredients and mix well by blending them in my magic bullet. I serve this amazing dressing over romaine lettuce with a little grated parmesan cheese and croutons or baked pumpkin seeds! Can add chicken.

Credit
From the Kitchen of Rebecca Stewart

Becky’s Honey Mustard Dressing

Lime Yogurt Dressing

Yields
About 1 Cup

Ingredients
Â¼ cup of organic olive oil
2 tablespoons of red wine vinegar
3 drops of lime essential oil (or juice from a lime)
Â½ cup of strawberry or vanilla oikos yogurt (sweetened with stevia)
1 teaspoon chia seeds (optional)
A pinch of soda
1 teaspoon of coconut amino (or Â½ tsp Braggs liquid amino)
3 Tablespoons almond milk
10 drops of stevia

Directions
Mix all ingredients and blend well. Serve over mixed greens or spinach and a little grated carrot & beets topped with baked pumpkin seeds, slivered almonds or pecans and grated goat cheese. (see my baked nuts recipe)

Credit
From the Kitchen of Rebecca Stewart

Desserts / Sweet Breads

Becky’s Best EVER Pumpkin Bread

Prep Time
20 minutes

Cooking Time
45-50 minutes on 325 degrees

Yields
25 slices or 2 loaves

Ingredients
1 cup honey
60 drops of Sweet Leaf vanilla cream stevia
Â¼ cup turbinado (raw) sugar* (optional-according to how sweet you like it)
1 1/2 teaspoons sea salt
1 cup almond flour
2 1/2 cups Gluten free flour (I use Red Mill 1 to 1 Gluten free Baking flour or Krusteaz Gluten free All Purpose flour)
1 teaspoon each of CLOVE, CINNAMON, & NUTMEG
1 teaspoon vanilla flavoring
2 teaspoons baking soda
3/4 teaspoon baking powder
4 eggs
3/4 cup Braggs organic olive oil
1/4 cup of organic apple sauce
1 can organic pumpkin (15 ounce)
3/4 cup water

Directions
Mix all of these ingredients together just until well blended. Put in a 9 x 13 lightly greased baking pan/dish (or 2 loaf pans). (I sometimes use parchment paper which makes for easy clean up, or grease my baking dish with a ½ tablespoon of butter flavored coconut oil, the Nutiva brand)
Bake at 325 for 45 – 50 minutes. According to how your oven cooks, it may take a few extra minutes.

Signifies all the products I get from vitacost.com where I do some of my shopping! I find it more convenient and economical to shop here.

Credit
From the Kitchen of Rebecca Stewart

Pumpkin Muffins

Prep Time
25 minutes

Cooking Time
20-25 minutes on 375 degrees

1 cup almond flour
¼ cup coconut flour
⅓ cup avocado oil
2 large eggs
2 tsp baking powder
1 cup no sugar added pumpkin purée
½ cup sweetener of choice (I used 1/4 cup of monk fruit & 1/4 cup of coconut sugar
1 tsp pumpkin pie spice (add more if you’d like!)
1 tsp vanilla extract
A Pinch of salt

Cream cheese mixture:

8 oz cream cheese, softened
¼ cup powdered sweetener (I used monk fruit powdered sugar)
1 tsp vanilla extract
1 egg yolk

DIRECTIONS:

Preheat oven to 375 F
In a large bowl, mix all of your dry ingredients
In another, add all of your wet ingredients. You want to make sure that whisk this well.
Slowly incorporate your dry ingredients into your wet.
Next, make your cream cheese mixture.
Fill your muffin pan with liners and scoop using a spoon or ice cream scooper. You can swirl your cream cheese mixture on top or add a dollop on top.
Bake for 20-25 minutes until the middle comes out clean with a toothpick

Credit

From the Kitchen of Rebecca Stewart

Blueberry Cream Cheese Pie

Prep Time
30 minutes

Yields
8 small slices, 6 larger pieces

Filling Ingredients

One 8 oz cream cheese
1/2 cup of monk fruit powdered sugar (LaKanto Brand)
1/2 tsp of lemon extract or 2 drops of lemon essential oil
1 tsp vanilla flavoring
A pinch of sea salt
Add 2 cups of Tru whip (like cool whip but healthier)
2 Tablespoons of crushed pecans over the bottom of the crust (Diamond brand, gluten-free pecan crust)

Homemade Blueberry Topping

One 10 oz bag of organic frozen blueberries
1 tsp vanilla flavoring
A pinch of sea salt
2 drops of lemon essential oil or 1/2 tsp lemon extract (optional)
1 Tablespoon of maple syrup
1/4 cup of Whole Earth Monk Fruit
Simmer for about 20 minutes, or until the blueberries are soft and tender. Remove from the heat.
In a small bowl, mix 1½ teaspoons of potato starch with ½ tablespoon of water until smooth. Slowly stir this mixture into the cooked blueberries, stirring constantly, until the filling thickens slightly. If it’s too thin, add a bit more potato starch. If it becomes too thick, stir in a small amount of water to reach your desired consistency.
Allow the mixture to cool completely before spreading it over the pie.
Refrigerate several hours before serving.

Credit
From the kitchen of Rebecca Stewart

Forever Healthy

Recipes

Juices

Appetizers

Main Dishes

Dressings

Desserts / Sweet Breads

Rebecca Stewart, Integrative Nutrition Health Coach