Recipe from Beth Hillson
This healthy, flavorful gluten free meal will be a hit with your family as it’s been with mine. The recipe is made with cooked millet, a nutrient-dense gluten-free grain that is high in fiber and protein. It adds a nutty, wholesome taste to this recipe, but you can pick another gluten-free grain if you wish. Quinoa, sorghum or brown rice will work. Store leftover cooked grain in the freezer.
Serves 4 to 6
6 bell peppers, any color
2 tablespoons olive oil
1 onion, finely diced
2 cloves garlic, chopped
¾ pound lean ground turkey
Salt and freshly ground black pepper
¼ teaspoon red pepper flakes
1, 15-ounce can petit diced tomatoes, drained
4 ounces baby spinach
4 large crimini mushrooms, coarsely chopped (about ½ cup)
1 cup cooked millet, whole grain sorghum or brown rice
¼ cup grated Parmesan cheese plus 2 tablespoons for topping
Preheat the oven to 400 degrees F.
Cut the tops off the peppers. Remove and discard the stems, chop the tops; set aside. Scoop out the seeds and as much of the membrane as you can. Cut a thin slice from the bottom of the peppers so they stay upright in the pan. Place the peppers cut-side up in a baking dish just large enough to hold them.Heat 1 tablespoon of the olive oil in a large skillet over medium-high heat. Add onion and garlic and sauté until onion is translucent. Add the turkey and cook, breaking up the lumps, until the meat is cooked through and just beginning to brown, 8 to 10 minutes.
Drain any liquid that accumulates as the turkey cooks. Season with salt and pepper and red pepper flakes. Transfer to a medium bowl.
Wipe out the skillet and add the remaining tablespoon of olive oil. Add the spinach and mushrooms and cook until spinach begins to wilt. Combine with turkey mixture. Fold in millet and ¼ cup Parmesan cheese.
Add additional salt and pepper as needed.
Fill the peppers with the turkey and millet mixture and top each with a sprinkle of the remaining cheese. Pour a small amount of vegetable stock into the bottom of the baking dish. Cover the dish with foil and bake for 30 minutes. Uncover and bake until the peppers are soft about another 15 minutes.
Recipe by Beth Hillson
Gluten-Free whole-grain sorghum is a newcomer to our great grain choices. A powerhouse of nutrients, vitamins and fiber, sorghum is rich in B vitamins and minerals, it promotes digestion, lowers blood sugar levels and reduces cholesterol. Whole-grain sorghum takes an hour to cook. Pearled sorghum contains fewer nutrients and less fiber but cooks in less time (about 40 minutes). Either way, prepare sorghum a day ahead and refrigerated until ready to use. Add delicious veggies like corn, tomatoes and kale and you’ve got a full meal.
This recipe is part of my Healthy Plate Project, a wellness program to make life healthier one meal at a time.
3 cups water
1 cup uncooked sorghum or pearled sorghum
½ teaspoon salt
6 teaspoons olive oil
1 tablespoon fresh tarragon
2 tablespoons white balsamic vinegar
2 teaspoons sugar, optional
2 teaspoons Dijon mustard
2 teaspoons crushed garlic
½ teaspoon kosher salt
¼ teaspoon black pepper
2-3 cups lightly sautéed chopped kale or baby kale
2 cups halved cherry tomatoes
1 ½ cups fresh corn kernels*
Combine water, sorghum, and ½ teaspoon salt in a medium saucepan. Bring to a boil; cover, reduce heat to low, and simmer 1 hour or until. tender. Drain; cool.
Combine olive oil, tarragon, vinegar, mustard, garlic, salt, and pepper in a large bowl. Whisk well . Add cooked sorghum, kale, tomatoes, and corn kernels; toss.
*Grill corn on the cob. Cool and scrape the kernels off the cob.
Recipe from Beth Hillson
Kale has been the darling of the super food movement for several years. High in nutrients and fiber, filling and versatile, kale is one of my favorites, too. This year, we planted kale in the garden. The plants produce delicate leaves that are not woody like some of the more mature kale you buy in supermarkets. However, you’ll want to make this year round so buy the mature stalks in the produce section and trim the woody stems from the leaves before preparing. It’s best if you can buy organic kale. The convention version is one of the Dirty Dozen, meaning it is a sponge for pesticides.
3 red or golden beets, peeled and cubed
3 tablespoons olive oil, divided
Sea salt, as needed
2 bunches curly kale (about 10 cups)
3 peaches, cut in slices or frozen peach slices, thawed
2 large plum tomatoes, cut into slices from top to bottom
6 – 8 ounces feta or goat cheese
1/3 cup pistachios
2 tablespoons olive oil
2 tablespoons balsamic vinegar
1 teaspoon honey
Preheat oven to 400 degrees. Line two pans with aluminum foil or parchment paper. On one baking sheet, toss the beets with 1 tablespoon olive oil and salt and roast for 20- 25 minutes. Remove and cool.
Lower oven temperature to 350 degrees. On the other baking sheet, toss the peaches and tomatoes with 1 tablespoon oil and salt. Bake 20 minutes. Remove and cool.
Cut and stem the kale. Toss the pieces with olive oil and salt and spread over cookie sheet. Bake until crisp, about 15 minutes.
Make the dressing: Whisk together all of the ingredients.
Gently mix together the roasted beets, kale, peaches and tomatoes. Toss with feta cheese and the dressing. Top with nuts and serve.
This is an easy chili that everyone will love. Don’t tell them it’s healthy, too. You can double or triple this to feed a crowd and up the spices if your guests like the heat. Try replacing pumpkin with butternut squash, too. However, do not add brown sugar as the squash is much sweeter than pumpkin. Top with sour cream or cheddar cheese.
2 tablespoons olive oil, divided
1 pound ground dark meat turkey
2 teaspoons fajita or taco seasoning
2 teaspoons chili powder
¼ to ½ teaspoon chipotle powder
1 large onion, chopped
2 cloves garlic, crushed
1 (28-ounce) can diced tomatoes, with juice
3 cups cubed fresh pumpkin or butternut squash
2 tablespoons brown sugar (omit if using butternut squash)
1 tablespoon cider vinegar
1 (15 ounce) can black beans, rinsed and drained
Cooked brown rice
Sour cream or grated cheddar cheese
Heat 1 tablespoon olive oil in a large saucepan over medium heat; brown turkey, stirring often, until crumbly and no longer, pink, about 10 minutes. Drain and discard any fat. Add the spices and use a slotted spoon to transfer to a plate.
Heat remaining olive oil in the pan and add onion and garlic. Sauté over low heat until the onion is translucent. Add back the turkey. Stir to combine. Add tomatoes, pumpkin, sugar and vinegar to the pan. Cook, covered, on low heat until pumpkin is tender and has started to break apart, about 30 to 40 minutes. Add the beans and cook an additional 15 minutes. Check seasonings and add salt and pepper if desired.
Serve with rice and sour cream.