Healthy Approach Coach

Mango Salsa

Ingredients:

Fresh mangos: Check for ripeness by gently squeezing it. A ripe mango will be slightly soft but not at all mushy (similar to how you might check an avocado or peach for ripeness). Smell it near the stem, looking for a sweet aroma, and choose a round, plump mango over a lean, flat one.
Red onion: these have a mild flavor that’s perfect for salsa and I love the color it adds. Substitute a yellow onion or a sweet onion if needed.
Red bell pepper: Adds color and crunch….
Cilantro
Jalapeño: for mild salsa, remove the seeds and membrane inside the jalapeño; for spicier salsa, leave all or part of the seeds and membrane.
Lime: fresh lime juice give the best flavor
Cider vinegar. Substitute white vinegar or rice vinegar if necessary.
Salt

Banana Smoothie Boost
Ingredients
- 2/3 cup almond milk
- 1 frozen banana
- shaved chocolate
- 2 teaspoons coffee
- 1 teaspoon honey

Preparation
Mix everything but shaved chocolate up in a blender. pour into glass and sprinkle chocolate on top.

Cream Corn & Chicken Soup
Ingredients
- 2 pieces chicken (any part you prefer, fillets can do too)
- 1/2 can of cream corn
- 1 liter chicken stock (or water boiled with ½ chicken bullion)
- 1/2 white onion, chopped
- 1 egg
- 1 cup tablespoon cornstarch diluted in ¼ water
- salt and pepper
- sesame oil
- spring onion

Preparation
Boil water in a small pot and add around 1/4 teaspoon salt when it reaches a rolling boil.

While boiling, chop onions.

Then whisk the egg. Set them aside.

Drop chicken pieces in the boiling water and leave until cooked through, around 20 minutes.

Once chicken is cooked, turn off heat. Do not throw away the broth.

Chop chicken in bits, the size of a corn kernel. Set aside.

In the broth, add chicken bullion, if desired, and turn on the heat.

Pour cream corn, chicken bits, and onions to the pot. Allow to simmer for a few minutes.

Prepare cornstarch water and mix in soup to thicken.

Mix in the egg and use a fork to whisk lightly. Turn off heat.

Add a few drops of sesame oil and garnish with chopped spring onions.

Stir and serve immediately.

Season with more salt and pepper as needed.

Drop some hard boiled quail eggs for a chunky, hearty soup.

Summer Veggie Bake
Ingredients
- 2 ears of corn, kernels cut off the cob
- 1 tsp Garlic Powder
- 1 Lemon, Juiced
- 1 cup Low Fat Milk (1%)
- 1½ cups Low Sodium Chicken Broth
- 1 tsp Onion Powder
- 1 cup orzo
- ½ cup panko
- 1 tsp Paprika
- ¼ cup Shredded Parmesan Cheese
- ¼ cup parsley, chopped
- 1 tsp Pepper
- 1 rotisserie chicken
- ¼ cup Shredded Mozzarella Cheese
- 3 tomatoes,sliced into ¼ inch slices
- 1 Zucchini (8 oz), sliced into ¼ inch slices

Preparation
Preheat the oven to 400 degrees Fahrenheit. In a medium saucepan, add milk and chicken broth and bring to a boil.

Add orzo and reduce to medium heat. Cook orzo until tender and liquid is absorbed, about 15 min.Meanwhile, mix chicken, cheese, spices, lemon, corn and parsley.

Add mixture to the orzo and stir until evenly distributed.

Pour out orzo mixture into a 8 by 8 glass baking dish. For the topping, layer zucchini and tomato, alternating each veggie.

Sprinkle panko, garlic powder and pepper over the veggies.Spray the panko evenly with olive oil cooking spray.

Place in oven and cook for 40 minutes. Then broil for about 2 minutes to get the top really golden brown.

Serve immediately. Enjoy!

Acorn Squash Biscuits with Sage & Gruyere
Ingredients
- 3 c. all-purpose flour
- 6 T. cornstarch
- 1/4 c. packed light brown sugar
- 5 t. baking powder
- 1/2 t. baking soda
- 1 1 /2 t. salt
- 8 T. (1 stick) unsalted butter, cut into 1/2-inch pieces, well-chilled, plus 2 T. melted and slightly cooled, for brushing over the biscuits
- 4 T. vegetable shortening, cut into 1/2-inch pieces
- 2 c. mashed, cooled acorn squash (see note)
- 2 T. apple cider vinegar
- 1 1/2 c. shredded Gruyere cheese
- 2 T. minced fresh sage
- *optional small sage leaves, for garnishing the biscuits and a little beaten egg to act as the "glue"to make the sage leaves adhere

Broccoli Tartar
Ingredients
- 1 tablespoon of apple vinegar
- 1/2 broccoli
- 2 peeled/ seeded tomatoes
- 2 handfuls finely chopped parsley
- 1 teaspoon large herbs de Provence
- 1 tablespoon olive oil
- 1 onion or 2 shallots
- 1 red bell pepper
- small pinch of red hot chili powder
- sea salt to taste
- toasted sesame seeds to decorate
- dash of soy sauce
- Colorful tartar on a bed of raw green vegetables. Also an excellent touch for yo
- A hand blender, griddle or grill
- 1 cup soaked arame (available in health food store)

Preparation
Soak arame (seaweed can be found in a health-food store) in a bowl of pure water.

Put the grill of the oven and put a pot of water on the fire with a pinch of sea salt.Wash the pepper, broccoli, parsley and tomatoes. Carve a cross down the tomatoes, halve the peppers and remove the seeds and cut the broccoli into chunks.When the water boils you immerse the tomatoes and leave them for a swim, get them and let them scare in cold water. They are now ready to go out of their jackets.Meanwhile, the broccoli can be swimming for 6 minutes in the boiling water. Note: The water will cool off and when back to a boil, then add 5 minutes. Get them dry and cool under cold water, then they stay nice and green.The pepper may be under the grill until it sees black.

Let them cool and peel them.Chop the parsley.

Put the cooled broccoli in a long narrow bowl and blend finely with a hand blender.

Add the oil and vinegar with the salt.

Add half the parsley and mix into a smooth puree. If too grainy (dry) put some extra oil.

Cut the unseeded, peeled tomatoes and peppers into very small pieces.The shallot or onion may be chopped in mini pieces.

Add the chopped vegetables to the puree and stir gently with a spoon. The rest of the chopped parsley may be added now. A little salt, soy sauce and chili powder. Start with a little bit and add some more later if desired. The herbs de Provence can now embellish the whole with its bright flavor.The seaweed may now well out of the water and squeeze out any excess moisture.

Cut the seaweed finely and mix carefully with the puree.With an ice cream spoon you create beautiful balls and sprinkle with toasted sesame seeds.bon apptit

Osmanthus Tea Mousse
Ingredients
- 1 cup (250ml) Whip topping cream
- 1 tbsp Gelatine powder soak with 2 tbsp water
- 2 tbsp Osmanthus jam
- 1/2 cup (125ml) Fresh milk
- 2 tbsp (about 30g) Sugar
- 1 cup Boiling water
- 3 tbsp Dried Osmanthus

Preparation
Bring one cup of water to boil, add dried osmanthus and sugar into it and place a lid on the pot, boil at medium heat for 5 minutes stirring occasionally.

Remove from heat and let osmanthus to soak for 10 minutes.

Strain osmanthus and bring osmanthus tea to boil again, add soaked gelatine and 2 tbsp osmanthus jam, mix well till gelatine dissolved. Leave osmanthus tea to cool and pour in fresh milk - stir well.

Whisk topping cream to peak form and mix into the osmanthus tea mixture with a hand whisk.

Divide osmanthus tea mousse among small glasses. Refrigerate for about 2 hours.

Add 1 teaspoon of osmanthus jam on top of osmanthus tea mousse when serve.

Spaghetti With Bolognese Sauce
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 medium onion, minced fine
- 1 large carrot, minced fine
- 1 stalk celery, minced fine
- 1 pound ground beef (or mix of beef, pork
- 3 cloves garlic, minced
- 1 teaspoon crushed fennel seeds
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/4 teaspoon red pepper flakes, crushed
- 1/4 cup chopped basil
- 14 ounces cans diced tomatoes
- 1/2 cup red wine
- 1/2 cup milk (or cream)
- salt and pepper to taste

Butternut Squash & Pear Soup: Real Convenience Food
Ingredients
- 1 lb. butternut squash, peeled and cubed (about 5 1/2 to 6 cups)
- 2T coconut oil
- 1 large onion, chopped
- 1 large pear, chopped
- pinch of red pepper flakes
- salt and freshly ground pepper
- 4 cups vegetable stock

Butter Baked Onion - Pure Hygge Food
Ingredients
- 1 whole onion, Vidalia or any sweet, mild type
- 1 Tbsp butter
- 1/2 bouillon cube or 1 Tbsp soy sauce or Worcestershire sauce

Lebanese Falafel
Ingredients
- 16 oz can chickpeas, drained and rinsed
- 2 tablespoons fresh parsley
- 1/2 yellow onion, chopped
- 4 garlic cloves, minced
- 1 tablespoon ground cumin
- 1 teaspoon ground coriander
- 2 tablespoons cooked bulgar wheat
- 2 tablespoons whole wheat flour
- Lemon Tahini sauce
- 1/4 cup tahini
- 2 juice from lemons
- 1/2 teaspoon paprika
- 1 garlic clove, minced
- Wrap
- 4 pitas
- 1 tomato, diced
- 1/2 red onion, finely sliced
- 1/2 cucumber, halved and sliced
- 1 cup green leaf or romaine lettuce, shredded
- 1/4 cup tzatziki (optional)
- 1/2 cup feta cheese, crumbled
- Falafel
- 1/2 cup tabouleh

Hummus Soup
Ingredients
- 4 cups of water
- 4 tablespoons of olive oil, approx
- 3 cans of organic chickpeas, drained
- 6 tablespoons of sesame tahini
- 3 cloves of garlic, minced
- 2 cups whole lemons, cut up and squeezed into the soup or ½ of lemon juice
- 2 teaspoons of cumin
- 2 teaspoons of tumeric
- 4 teaspoons of curry powder, approx
- 4 teaspoons of cinnamon
- of sea salt and pepper