Healthy Recipes

Turkey and Rapini Fusilli

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Lean turkey adds healthy protein to this vegetable-packed gluten-free pasta. Blanching the rapini gets rid of some of its bitterness. You may be tempted to blanch it in the same pot as the pasta, but don’t: The bitterness will transfer.

Ingredients

  • 1 tbsp (15 mL) olive oil
  • 8 oz (227 g) extra-lean ground turkey
  • 1/2 tsp (2 mL) poultry seasoning
  • 1-1/2 cups (375 mL) diced fennel, (about half bulb)
  • 3 cloves garlic, thinly sliced
  • 1 pinch hot pepper flakes, (optional)
  • 8 oz (227 g) brown rice fusilli
  • 12 oz (340 g) rapini, cut in 1-inch (2.5 cm) pieces
  • 1 tbsp (15 mL) lemon juice
  • 1/4 tsp (1 mL) salt
  • 1 pinch pepper
  • 1/4 cup (60 mL) grated parmesan cheese

Preparation

In large nonstick skillet, heat 1 tsp of the oil over medium-high heat; cook turkey and poultry seasoning, breaking up with spoon, until no longer pink, about 3 minutes. Transfer to plate; set aside.

Drain fat from pan; wipe clean. Heat remaining oil over medium heat; cook fennel, garlic, and hot pepper flakes (if using) until fennel is softened, about 5 minutes. Return turkey and any accumulated juices to pan.

Meanwhile, in pot of boiling lightly salted water, cook pasta according to package directions. Reserving 1/3 cup of the cooking liquid, drain pasta.

In separate pot of boiling lightly salted water, blanch rapini until tender, about 2 minutes.

Add pasta, rapini, reserved cooking liquid, lemon juice, salt and pepper to turkey mixture; cook, stirring, until coated, about 1 minute.

Remove from heat; sprinkle with Parmesan cheese.

Moroccan Vegetable Couscous

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This vegetable and chickpea couscous fills you up without filling you out. Chickpeas are high in fibre and iron, and the prunes add a hint of natural sweetness, which makes this all-in-one dish feel indulgent.

Ingredients

  • 1 tbsp (15 mL) olive oil
  • 2 cloves garlic, minced
  • 2 tsp (10 mL) minced fresh ginger
  • 1 small onion, sliced
  • 1 tsp (5 mL) ground coriander
  • 1 tsp (5 mL) ground turmeric
  • 1/2 tsp (2 mL) cinnamon
  • 2 tbsp (30 mL) tomato paste
  • 1 cup (250 mL) vegetable broth
  • 2 ribs celery, cut in 2-inch chunks
  • 1 large carrot, halved lengthwise and cut in 1-inch chunks
  • 4 cups (1 L) cauliflower florets
  • 1 can (19 oz/540 mL) chickpeas, drained and rinsed
  • 1/2 cup (125 mL) pitted prunes, halved
  • 1/2 tsp (2 mL) salt
  • 1/2 tsp (2 mL) pepper
  • 1-1/4 cups (300 mL) whole wheat couscous
  • 4 cups (1 L) lightly packed fresh baby spinach
  • 1 tbsp (15 mL) lemon juice
  • 3 tbsp (45 mL) slivered almonds, toasted

Preparation

In Dutch oven or large heavybottomed saucepan, heat oil over medium heat; cook garlic and ginger, stirring, until fragrant, about 1 minute. Add onion, coriander, turmeric and cinnamon; cook, stirring often, until onion is softened, about 5 minutes. Stir in tomato paste; cook for 1 minute.

Add 1-1/4 cups water, broth, celery and carrot; bring to boil. Reduce heat, cover and simmer until celery is softened, about 15 minutes.

Stir in cauliflower, chickpeas, prunes, salt and pepper; bring to boil. Reduce heat, cover and simmer, stirring occasionally, until cauliflower is tender, about 15 minutes.

Meanwhile, stir couscous with 1-1/3 cups boiling water. Cover and let stand for 5 minutes; fluff with fork.

Stir spinach and lemon juice into cauliflower mixture; cook just until spinach is wilted. Serve over couscous; sprinkle with almonds.


Change It Up – Moroccan Chicken and Vegetable Couscous
Cut 1 lb (450 g) boneless skinless chicken breasts into bite-size pieces. Brush nonstick skillet lightly with vegetable oil; cook chicken over medium-high heat, stirring occasionally, until no longer pink inside. Add to vegetable mixture along with cauliflower.

By Irene Fong and The Test Kitchen

Source: Canadian Living Magazine: February 2013

Seared Salmon With Cauliflower Colcannon

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This updated take on colcannon gets a nutrient boost from kale and substitutes less-starchy cauliflower for some of the traditional white potato. We’ve used a food processor to create a superfine pur?e, but you can use a food mill for an even smoother texture. This dish has a fair amount of fat, but most of it comes from the salmon and olive oil, which both contain heart-smart unsaturated fats. The salmon also provides heartprotective omega-3 fats.

Ingredients

  • 1 tbsp (15 mL) chopped fresh dill
  • 1/4 tsp (1 mL) salt
  • 1/4 tsp (1 mL) pepper
  • 4 small, skinless salmon fillets, (1 lb/450 g total)
  • 1 tsp (5 mL) olive oil
  • 4 lemon wedges

Cauliflower Colcannon:

  • 1 lb (454 g) yellow-fleshed potatoes, (about 2 large), peeled and cut in chunks
  • 4 cups (1 L) cauliflower florets
  • 2 tsp (10 mL) olive oil
  • 2 cloves garlic, minced
  • 1 leek, (white and light green parts only), halved lengthwise and sliced
  • 4 cups (1 L) thinly sliced stemmed kale, (about half bunch)
  • 2 tbsp (30 mL) light sour cream
  • 2 tbsp (30 mL) 2% plain Greek yogurt
  • 1/2 tsp (2 mL) salt
  • 1/2 tsp (2 mL) pepper

Preparation

Cauliflower Colcannon: In large saucepan of boiling water, cook potatoes for 5 minutes. Add cauliflower; cook until potatoes and cauliflower are tender, about 10 minutes. Drain.

Meanwhile, in large nonstick skillet, heat 1 tsp of the oil over medium heat; cook garlic until fragrant, about 1 minute. Add leek; cook, stirring, until softened, about 3 minutes. Transfer to plate.

Add remaining oil, kale and 3 tbsp water to pan; cook, stirring occasionally, until softened, about 5 minutes. Add to leek mixture.

In food processor, pulse together potatoes, cauliflower, sour cream, yogurt, salt and pepper just until smooth. Transfer to bowl; stir in kale mixture. Cover and keep warm.

Sprinkle dill, salt and pepper over both sides of salmon. In nonstick skillet, heat oil over medium-high heat; cook salmon, turning once, until fish flakes easily when tested, about 6 minutes. Serve over colcannon with lemon wedges.

Additional information :
Change It Up

Seared Pork Chops With Cauliflower Colcannon
Substitute chopped fresh thyme for dill, and 12 oz (340 g) trimmed boneless fast-fry pork loin centre chops for salmon. Cook pork, turning once, until no longer pink inside, about 4 minutes.

Lemongrass Pork Tenderloin With Stir-Fried Quinoa

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White rice and fatty pork chops are replaced with protein-packed quinoa and lean pork tenderloin in this twist on a Vietnamese favourite. Daikon radish has a very pungent aroma, but its crunchy sweetness works well when pickled. If it’s not your thing, you can substitute the same amount of carrot. This recipe is a great way to use up leftover quinoa; if you don’t have any on hand, make it ahead and spread it out on a large rimmed baking sheet to cool quickly.

Ingredients

  • 1 lemongrass stalk
  • 2 green onions, sliced
  • 2 cloves garlic
  • 1 tbsp (15 mL) packed brown sugar
  • 1 tbsp (15 mL) fish sauce
  • 1 tbsp (15 mL) unseasoned rice vinegar
  • 1 lb (454 g) pork tenderloins
  • 1 tsp (5 mL) vegetable oil

Stir-Fried Quinoa:

  • 1 tbsp (15 mL) vegetable oil
  • 3 cloves garlic, minced
  • 1 tsp (5 mL) minced fresh ginger
  • 1 tsp (5 mL) ground coriander
  • 8 cups (2 L) sliced Swiss chard leaves, and stems (about 1 bunch)
  • 3 cups (750 mL) cold cooked quinoa, (about 1 cup uncooked)
  • 1/2 tsp (2 mL) salt
  • 1/2 tsp (2 mL) pepper

Pickled Radish Salad:

  • 2 tbsp (30 mL) unseasoned rice vinegar
  • 1 tsp (5 mL) granulated sugar
  • 1 pinch salt
  • 1 cup (250 mL) julienned carrot
  • 1 cup (250 mL) julienned daikon radish

Preparation

Trim dry ends off lemongrass and discard tough outer leaves; slice lemongrass. In blender, pur?e lemongrass, green onions, garlic, 1/4 cup water, brown sugar, fish sauce and vinegar to form thin paste.

Trim any fat or silverskin off pork; place pork in shallow dish. Pour lemongrass mixture over top, turning to coat; cover and refrigerate for 2 hours. (Make-ahead: Refrigerate for up to 24 hours.)

Pickled Radish Salad: Meanwhile, in bowl, whisk together vinegar, sugar and salt; stir in carrot and daikon. Cover and refrigerate for 2 hours. (Make-ahead: Refrigerate for up to 24 hours.)

In large nonstick skillet, heat oil over medium-high heat; brown pork all over, about 8 minutes. Transfer to foil-lined baking sheet; bake in 375 F (190 C) oven until just a hint of pink remains inside or instant-read thermometer inserted into thickest part reads 160 F (71 C), about 35 minutes.

Transfer pork to cutting board; tent with foil and let stand for 5 minutes before slicing.

Stir-Fried Quinoa: Meanwhile, in large nonstick skillet or wok, heat oil over medium-high heat; cook garlic, ginger and coriander until fragrant, about 1 minute. Add Swiss chard; cook until wilted, about 2 minutes.

Add quinoa, salt and pepper; cook, stirring occasionally, until heated through, about 5 minutes.

Serve quinoa topped with pork and radish salad.

Source: Irene Fong and The Test Kitchen

Chicken and Vegetable Soba Noodle Stir-Fry

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Soba noodles, which are made with buckwheat flour, are delicious hot or cold. In this dish, the chicken breast is sliced thinly, so a little goes a long way. If you find the chicken difficult to slice, try putting it in the freezer for 15 minutes to firm up a bit.

  • Prep time: 20 minutes
  • Total time: 20 minutes
  • Portion size: 4 Servings

Ingredients

  • 1/3 cup (75 mL) sodium-reduced chicken broth
  • 1 tbsp (15 mL) oyster sauce
  • 1 tsp (5 mL) cornstarch
  • 1/4 tsp (1 mL) sesame oil
  • 8 oz (227 g) soba noodles
  • 1 tbsp (15 mL) vegetable oil
  • 8 oz (227 g) boneless skinless chicken breasts, thinly sliced
  • 5 oz (142 g) shiitake mushrooms, stemmed and quartered
  • 2 cloves garlic, minced
  • 1 tsp (5 mL) minced fresh ginger
  • 8 oz (227 g) baby bok choy, (about 3 stalks), halved and sliced lengthwise
  • 1 sweet red pepper, thinly sliced
  • 1 green onion, thinly sliced

Preparation

Whisk together broth, oyster sauce, cornstarch and sesame oil; set aside.

In large pot of boiling water, cook soba noodles according to package directions. Drain and set aside.

In large nonstick skillet or wok, heat 1 tsp of the vegetable oil over medium-high heat; cook chicken, stirring often, until no longer pink inside, about 3 minutes. Transfer to plate.

Add remaining oil, mushrooms, garlic and ginger to pan; cook, stirring, until garlic is fragrant, about 1 minute. Add bok choy and red pepper; cook, stirring, until tendercrisp, about 4 minutes.

Add broth mixture, noodles and chicken to pan; cook, stirring to coat with sauce, for 1 minute. Sprinkle with green onion.

Tofu and Vegetable Soba Noodle Stir-Fry
Substitute vegetable broth for chicken broth, and 12 oz (340 g) sliced extra-firm tofu for chicken.

IsaStrawberry-Banana Shake

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IsaStrawberry-Banana Shake

IsaStrawberry-Banana Shake

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Ingredients
  

  • 2 scoops IsaLean® Shake in Natural Creamy Vanilla
  • 1 handful frozen strawberries
  • 1/2 medium banana
  • 3 oz. plain low-fat yogurt
  • 8 oz. of water
  • Desired amount of ice

Notes

Add ingredients to IsaBlender®, mix and enjoy!

Isa-OJ

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Why settle for plain orange juice when you can mix up a batch of Isa-OJ! With the natural sweetness of honey and a hit of smooth vanilla, you’ll never look at an orange the same way again!

Isa-OJ

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Ingredients
  

  • 2 scoops IsaLean® Shake in French Vanilla
  • 2 tsp honey
  • 8 oz organic orange juice
  • Ice

Instructions
 

  • Add all the ingredients into your IsaBlender®
  • Fill the container with ice
  • Blend until smooth and creamy

Isa-Blizzard

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Isa-Blizzard

Isa-Blizzard

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Ingredients
  

  • 8 oz purified water
  • 5-7 ice cubes
  • 2 scoops IsaLean® Shake in French Vanilla
  • 1 scoop IsaFruits®
  • 1 scoop Isagenix Greens!™
  • 1 scoop Isagenix FiberPro™
  • ¼ cup organic frozen blueberries

Notes

Blend until thick and creamy.

Crazy for Coconuts Shake

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Put the lime in the coconut and throw in a banana for good measure! The velvety combination of coconut, banana and lime are undoubtedly delicious, and one thing is true: this tasty tropical shake is as cool, and refreshing as an island breeze!

Crazy for Coconuts Shake

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Ingredients
  

  • 2 scoops IsaLean® Shake in Creamy French Vanilla
  • ½ ripe banana
  • 1 tbsp coconut oil
  • Juice of ½ a lime
  • 8 oz water
  • Ice

Instructions
 

  • Add all the ingredients into your IsaBlender®
  • Fill the container with ice
  • Blend until smooth and creamy.