Healthy Recipes & Cooking / November 2, 2015

Healthy Fall Recipes (2015)

By Charles Platkin, PhD

Every year I look for the best chefs to send me their healthiest and tastiest .  The requirements are whole ingredients, low calories, and tasty. See what you think.

Kabocha Flatbread with Rosemary Roasted Grapes and Shallots

recipe by Jessica Levinson, founder of Nutritioulicious (

Makes 12 servings

For the Squash:
1 small kabocha squash (about 2 pounds)
1/2 cup lite silken tofu
1/2 teaspoon kosher salt
Freshly ground black pepper, to taste

For the Grapes and Shallots:
3 tablespoons balsamic vinegar
1 tablespoon honey
3 tablespoons olive oil
2 teaspoons chopped rosemary, plus more for garnish
4 cups grapes halved lengthwise
8 large shallots, thinly sliced
1/2 teaspoon kosher salt
Freshly ground black pepper, to taste

For Flatbread:
4 pieces whole wheat lavash bread

To Make the Squash:
Preheat the oven to 400 degrees F. Roast the squash whole for 30-45 minutes, until you can insert a fork easily. Set aside until cool enough to handle. Cut the squash in half, discard the seeds, and scoop the flesh into a large mixing bowl. Using an immersion blender, puree the squash until smooth. Add the tofu, salt, and pepper and puree again. The consistency should be thick, but spreadable.

Note: You can make the squash puree a day in advance and it store in the refrigerator, or you can make it farther in advance and freeze until ready to use.

To Make the Roasted Grapes and Shallots:
Reduce the oven temperature to 375 degrees F. Coat a large foil-lined baking sheet with spray and set aside. In a measuring cup or a small mixing bowl, whisk together the balsamic, honey, oil, and rosemary. Combine the grapes and shallots in a large bowl and coat with the balsamic dressing; add the salt and pepper. Spread thegrape and shallot mixture on the prepared baking sheet and roast for 20-25 minutes, until the mixture is caramelized and the grapes are shriveled. Transfer to a bowl or a resealable container.

Note: You can make this a day in advance and refrigerate.

To Assemble:
Bake the flatbread at 375 degrees F for 3-5 minutes until crisp.
Spread the squash puree on the flatbread. Top with the grape and shallot mixture. Bake for 7 minutes until heated through. Sprinkle with chopped rosemary, cut each flatbread into 12 pieces, and serve.

Nutrition Information: Serving Size: 2 pieces; 80 calories; 2.5 g fat (0 g saturated); 13 g carbs; 7 g sugar; 170 mg sodium; 2 g fiber; 2 g protein; 0 mg cholesterol.

Cauliflower Fried Rice with Turmeric, Ginger + Tamari Roasted Almonds

Healthy recipe by Teresa Cutter, author of The Healthy Chef’s Purely Delicious Cookbook ( 

Makes 4 servings

1 large cauliflower, finely chopped or grated
1 tablespoon cold pressed organic coconut oil
2 tablespoon grated fresh ginger
2 tablespoons grated fresh turmeric or 1 generous teaspoon dried
2 bunches coriander, stems and leaves chopped separately
6 kale leaves, finely shredded
Splash of coconut water or water
2 organic eggs, beaten
1 green chili pepper, sliced (optional)
6 spring onions, trimmed and finely chopped
1 bunch parsley, chopped
1 bunch mint, chopped
1 tablespoon tamari soy sauce
1 tablespoon mirin
2 handfuls Tamari Roasted Almonds – roughly chopped
Fresh lime juice, to taste

Place the chopped cauliflower in a food processor And process until it looks like white rice. If you don’t have a food processor, you can grate the cauliflower instead of chopping it.
Heat the coconut oil in a pan over a medium to high heat.
Add the ginger, turmeric and coriander stems and stir fry for a few seconds until the aromatics are released.
Add the cauliflower and kale and stir fry for a few minutes until hot and fragrant. Add a splash of coconut water or water and deglaze the pan by scraping up any browned bits stuck to the bottom. Add the 2 beaten eggs and mix through.
Add the spring onions, coriander leaves, parsley, mint, tamari and mirin.
Fold through tamari almonds and pumpkin seeds. Squeeze a little lime juice over all.
Serve alone or with a side of kimchi, or steamed white fish.

Notes and inspiration: Enjoy cold as a portable take to work salad the next day.

Nutrition Information per serving: 233 calories; 12.6 g protein; 18 g total fat (2 g saturated fat); 5.4 g carbs; 166 mg sodium; 6.8 g fiber.

20-minute Chicken Creole 
This quick Southern-style dish contains no added fat and very little added salt in its spicy tomato sauce

Healthy recipe by the Editors of Deliciously Healthy Dinners, a free online cookbook with recipes developed by the National Heart, Lung, and Blood Institute (NHLBI) of the National Institutes of Health. To see the ebook go to:

Makes 4 servings

12 ounces boneless, skinless chicken breast, cut into thin strips
1 cup canned whole peeled tomatoes, chopped, with their juice
1 cup chili sauce (look for lowest sodium variety)
1 1/2 cups rinsed and chopped green bell pepper
1 1/2 cups rinsed and chopped celery
1/4 cup chopped onion
1 tablespoon minced garlic (about 2–3 cloves)
1 tablespoon rinsed, dried, and chopped fresh basil or 1 teaspoon dried
1 tablespoon rinsed, dried, and chopped fresh parsley or 1 teaspoon dried
1/4 teaspoon crushed red pepper
1/4 teaspoon salt

Spray a sauté pan with nonstick cooking spray And set the pan over high heat.
When hot, add the chicken and cook, stirring, for 3–5 minutes.
Reduce the heat and add the tomatoes with their juice, the chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to a boil over high heat, and then reduce heat to simmer.
Simmer, covered, for 10 minutes.

Tip: Delicious served over rice.

Nutrition information: Serving Size 1 1/2 cups; 274 calories; 5 g fat (1 g saturated fat); 73 mg cholesterol; 383 mg sodium; 4 g fiber; 30 g protein; 30 g carbohydrates; 944 mg potassium

Tags:  Cooking Fall Healthy Recipes

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