Three recipes
by Chef: Johana Garcia
Community Outreach and Nutritional Health Specialist
Tuscan Turkey Kale Soup
Ingredients:
- – 1 lb lean ground turkey
- – 1 tablespoon olive oil
- – 1 onion, chopped
- – 2 carrots, diced
- – 2 celery stalks, diced
- – 3 cloves garlic, minced
- – 1 teaspoon dried thyme
- – 1 teaspoon dried rosemary
- – 1/2 teaspoon red pepper flakes (optional)
- – 4 cups low-sodium chicken broth
- – 1 can (14 oz) diced tomatoes
- – 1 bunch kale, stems removed and leaves chopped
- – Salt and pepper to taste
- – Fresh parsley, chopped, for garnish
- In a large pot, heat the olive oil over medium heat. Add the chopped onion, diced carrots, and diced celery. Cook until softened, about 5-7 minutes.
- Add the minced garlic, dried thyme, dried rosemary, and red pepper flakes (if using). Cook for another minute until fragrant.
- Add the lean ground turkey to the pot. Cook, breaking it up with a spoon, until browned and cooked through.
- Pour in the low-sodium chicken broth and diced tomatoes (with their juices). Bring the soup to a simmer.
- Stir in the chopped kale leaves. Simmer for about 10-15 minutes, until the kale is wilted and tender.
- Season the soup with salt and pepper to taste.
- Ladle the Tuscan turkey kale soup into bowls and garnish with chopped fresh parsley before serving.
- Enjoy your healthy and hearty Tuscan turkey kale soup!
Watermelon Salad with Feta Cheese, Basil, and Walnuts
Ingredients:
- – 4 cups seedless watermelon, diced
- – 1/2 cup feta cheese, crumbled
- – 1/4 cup olive oil
- – 1/4 cup balsamic vinegar
- – 1/3 cup yellow lemon juice
- – 1/2 cup walnuts (or pecans), chopped
- – Fresh basil leaves, thinly sliced
- – Salt and pepper to taste
- In a small bowl, whisk together the olive oil, balsamic vinegar, and lemon juice until well combined. Set aside.
- In a large serving bowl, combine the diced watermelon and crumbled feta cheese.
- Drizzle the prepared dressing over the watermelon and feta, tossing gently to coat evenly.
- Sprinkle the chopped walnuts (or pecans) over the salad.
- Scatter the thinly sliced basil leaves on top.
- Season the salad with salt and pepper according to your taste preferences.
- Gently toss the salad to combine all the ingredients and distribute the dressing evenly.
- Transfer the salad to individual plates or a serving platter.
- Serve immediately as a refreshing appetizer or side dish.
Banana Chocolate Cake
Ingredients:
- – 2 mashed bananas
- – 3 eggs
- – 1 cup oat flour
- – ½ cup almond flour
- – 1 teaspoon vanilla extract
- – 2 tablespoons coconut oil
- – 2 teaspoons baking powder
- – Dark chocolate chips to taste
- Preheat the oven to 350°F.
- In a large bowl, mash the bananas until smooth.
- Add the eggs and beat well until the mixture is homogeneous.
- Incorporate the oat flour and almond flour into the mixture.
- Add the vanilla extract and coconut oil and mix well.
- Add the baking powder and continue mixing until all the ingredients are well integrated.
- Fold in the dark chocolate chips and mix gently to distribute them evenly.
- Grease a baking pan with a little coconut oil or use parchment paper.
- Pour the batter into the pan, spreading it evenly.
- Bake for 30-35 minutes, or until a toothpick inserted into the center comes out clean.
- Let the cake cool in the pan for about 10 minutes.
- Then, remove from the pan and let it cool completely on a wire rack.
- Slice and serve.