A Healthier Me, A Healthier Community

Events

JUNE 18, 2019 – A Healthier Me, A Healthier Community

We are excited to announce our next programming at the YMCA Cape Cod in West Barnstable:

Mindful Wellness
Part of our Series on
A Healthier Me, a Healthier Community

On Tuesday, June 18th, join YMCA instructor Tammy Smith and David Sauro of HOW for an evening to learn more about mindful wellness, the “Sugar Challenge”, and an introduction to Qi Gong – a holistic system of coordinated body posture and movement, breathing, and meditation.

When: Tuesday, June 18, 2019
Time: 7:00 – 8:00 PM
Social time with smoothies begins at 6:30.

This is a Free Community Event for
YMCA Members & Non-Members

Call to register: 774.487.6HOW (6469)

HOW is a 501C3 non-profit organization that creates mindful wellness programs for the community that are informational and inspirational.

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www.heartofwellness.us
info@heartofwellness.us

Nori Ginger Tofu Scramble

Uncategorized

Prep Time

5 minutes

Prep Notes

n/a

Cooking Time

5 minutes

Yields

4 servings

Ingredients

2 full sheets nori
1 tbsp extra virgin olive oil
1 package extra firm tofu
2 tsps freshly grated ginger
3 tsps nutritional yeast
2 tsps tamari
Sea salt to taste

Directions

  1. Using scissors, cut the nori sheets into very thin one-inch strips.
  2. Heat oil in a skillet. Break the tofu into several pieces. Squeeze the water from each piece, feel free to do this over the sink or onto a paper towel, then crumble the tofu and add to the pan. Simmer for a few minutes until the tofu is heated.
  3. Stir in the nori, ginger, nutritional yeast and tamari. Cook for an additional 5 minutes or until fully heated through. Season to taste with sea salt.

Notes

  • Sprinkle on toasted sesame seeds for added flavor.
buckwheat porridge

Morning Kasha

Uncategorized

Prep Time

5 minutes

Prep Notes

This recipe is best made when you have leftover cooked kasha. If you are making the kasha fresh, allow for additional time.

Cooking Time

2 minutes

Yields

4 servings

Ingredients

1 cup cooked kasha
1 apple, diced
2 tbsps almond or cashew butter
2 tbsps water (use more if needed)
1 tsp cinnamon
Dairy or non-dairy milk
Maple syrup

Directions

  1. Place cooked kasha in a steamer over boiling water and steam until warm
  2. Combine warm kasha and apple in a breakfast bowl.
  3. In a separate bowl, mix nut butter with 2 tablespoons of water.
  4. Blend with fork until the consistency becomes creamy and add a bit more water as needed (mixture should not be too runny).
  5. Pour nut sauce over kasha and apples and mix well.
  6. Sprinkle with cinnamon and drizzle with maple syrup.
  7. Add a splash of the milk of your choice.

Notes

  • Make kasha for dinner instead of rice or quinoa and use the leftovers for this breakfast.
  • Kasha keeps well in the fridge for 3-4 days when covered with some olive oil.
Red Kidney Bean Spread

Kidney Bean Spread

Recipes

Prep Time

10 minutes

Prep Notes

n/a

Cooking Time

n/a

Yields

10 servings

Ingredients

2-3 cups cooked kidney beans plus 1/4 cup bean liquid
3 tbsps brown rice vinegar
2 cloves garlic
3 tbsps olive oil
1 tbsp flax seed oil
1/2 tsp sea salt
1/4 cup minced cilantro
1/4 cup minced green onions

Directions

  1. Combine 2 cups of beans, bean juice, vinegar, garlic, oils and salt in a food processor or blender.
  2. Process until smooth and creamy. If you want a thicker dip add the extra cup of beans 1/4 cup at a time until you reach the desired consistency. 
  3. Transfer to a bowl.
  4. Add salt, cilantro and green onions and mix with a spoon.
  5. Taste and adjust seasonings as necessary.
  6. Serve with cut up veggies or chips.

Notes

  • You can use canned beans. Wash them well, and add 1/4 cup water instead of cooking liquid.

Honey-Macadamia Halibut

Recipes

Prep Time

10 minutes

Prep Notes

n/a

Cooking Time

10 minutes

Yields

4 servings

Ingredients

1/4 cup macadamia nuts
4 4-oz halibut fillets (1-inch thick)
Sea salt and black pepper to taste
1 tbsp coconut oil
3 tbsps honey
1 lemon

Directions

  1. Chop the hazelnuts and spread on a cookie sheet.
  2. Toast in the oven or in a toaster oven on 350° F until golden brown for about 5-7 minutes.
  3. Check every minute or two and stir (or spin tray around) to toast evenly.
  4. Rinse fish and sprinkle with salt and pepper.
  5. Squeeze a bit of lemon on the fish.
  6. Heat the coconut oil in a skillet.
  7. Cook one side of fillet over medium heat for 5 minutes (if there is skin on one side, cook the fish skin side up first.)
  8. Flip each fillet and spread the honey onto the fillets and cook for 5 minutes on the other side (the halibut is done when it’s opaque and lightly flakes with a fork. If needed, cook for about 2-3 more minutes.)
  9. Remove from heat and top with toasted hazelnuts. 

Notes

  • To give the nuts even more flavor, you can quickly sauté them in the pan once you remove the fish. The nuts will pick up any of the honey and coconut oil still in the pan and become slightly glazed.
  • This dish goes great with steamed string beans.
Eggs Baked in Portobello Mushrooms

Eggs Baked in Portobello Mushrooms

Uncategorized

Prep Time

5 Minutes

Prep Notes

Choose large, firm portobello mushrooms, that are not too flat (or the egg will spill) nor too deep (or the egg will take forever to cook).

Cooking Time

25 Minutes

Yields

2 servings

Ingredients

4 large portobello mushrooms, stem removed, wiped clean

Olive oil spray (make your own using a spray bottle or a Misto)

½ teaspoon kosher salt, divided

½ teaspoon black pepper, divided

½ teaspoon garlic powder

4 large eggs

2 tablespoons grated Parmesan cheese

4 tablespoons chopped parsley for garnish

Directions

1. Preheat broiler, setting temperature to high. Set oven rack in the middle of the oven. Line a baking sheet with foil.

2. Spray the mushroom caps with olive oilcooking spray on both sides. Sprinkle with ¼ teaspoon kosher salt, ⅛ teaspoon pepper and ¼ teaspoon garlic powder. Broil 5 minutes on each side, or until just tender.

3. Remove mushrooms from oven. Switch oven from broil to bake, setting temperature to 400 degrees F.

4. Break an egg into each mushroom. Sprinkle with the cheese. Bake 15 minutes, until egg whites are cooked.

5. Sprinkle the eggs with the remaining ¼ teaspoon salt and ⅛ teaspoon pepper. Garnish with parsley, and serve.

Notes

Stuffed and baked portobello mushrooms can become soggy. To avoid sogginess:

1. Wipe clean, don’t wash them (they absorb water).

2. Pre-broil to release some of the water.

3. In the final stage of baking, bake just until the egg whites are cooked. Baking too long will result in mushy mushrooms that have released their liquid into the eggs. But even if that happens, do not despair: carefully drain the liquid, and place the mushrooms on paper towels to soak as much of the liquid as you can.

Credit

Vered DeLeeuw

raw pork meat

Easy Pork Chops

Uncategorized

Prep Time

5 minutes

Prep Notes

n/a

Cooking Time

15 minutes

Yields

2 servings

Ingredients

1 tbsp ghee or butter
2 pork chops
1 apple peeled, cored and sliced
2/3 cup apple juice or cider
Fresh ground pepper
2 tbsps plain yogurt

Directions

  1. Heat half the ghee in a frying pan over medium-high heat. 
  2. Add the apple slices and lightly sauté.
  3. Add pork chops, placing the apple slices around the edges.
  4. Cook the pork for about 1-2 minutes on each side until brown.
  5. Pour in apple juice, add fresh ground pepper to taste, and lower the heat.
  6. Cover and simmer until cooked, about 10 minutes.
  7. Stir in yogurt and bring back to simmer.
  8. Serve with apples, rice, and/or vegetables and use additional sauce for flavor.