healthy dinner Archives - Amazing Health Advances

Lentil–Walnut Burgers with Cheesy Sauce Recipe

The AHA! Team — Fri, 12 Sep 2025 05:32:38 +0000

Recipe via Nutrition Facts – Lentil–Walnut Burgers with Cheesy Sauce Recipe Recipe by: Dr. Michael Greger & Robin Robertson from The How Not to Age Cookbook Lentils and walnuts make hearty and delicious burgers, and the Cheesy Sauce is perfection. Here’s a tip for you: Be sure your cooked lentils are not wet. You can blot them dry or place them in a skillet over medium heat, tossing to get out any moisture. Alternatively, you can spread them on a baking sheet and bake them for a few minutes at 350°F (175°C) to dry them out. COURSE: Main Course DIFFICULTY: Moderate SERVINGS: 6 Ingredients BURGERS ▢ ⅓ cup chopped walnuts ▢ ⅓ cup chopped red onion ▢ 1 tablespoon ground flaxseeds ▢ 2 tablespoons warm water (mix with flaxseed) ▢ 1 tablespoon white miso paste ▢ ½ teaspoon onion powder ▢ ½ teaspoon garlic powder ▢ ¼ teaspoon paprika ▢ ¼ teaspoon sodium-free salt substitute (optional) ▢ ¼ teaspoon ground pippali or black pepper ▢ 1 tablespoon Roasted Garlic (optional) ▢ 1½ cups cooked (not wet) brown lentils ▢ ½ cup rolled oats, or more as needed FOR SERVING ▢ Whole-grain burger buns or tortillas (optional) ▢ Optional toppings: lettuce leaves, sliced tomato, sliced red onion ▢ Cheesy Sauce Instructions FOR THE BURGERS: Preheat the oven to 375°F (190°C). Place a sheet of parchment paper on a rimmed baking sheet. Set aside. In a food processor, combine the walnuts, red onion, flaxseed mixture, parsley, miso paste, onion powder, garlic powder, paprika, sodium-free salt substitute (if using), and pippali. Pulse to combine, leaving some texture. Add the Roasted Garlic (if using), lentils, and oats. Pulse to mix together while leaving some texture. Pinch off a bit of the mixture and press it in your hand to make sure it holds together. If it’s too wet, add more oats; if it’s too dry, add some water, 1 tablespoon at a time. Taste to adjust the seasonings, it needed. Shape the lentil mixture tightly into six burgers about ½-inch (1-cm) thick. Arrange them on the prepared baking sheet. Bake until golden brown, turning once, about 8 minutes per side. TO SERVE: When the burgers are ready to serve, arrange them on a plate or on buns or tortillas (if using) along with any toppings you choose. Top with the Cheesy Sauce. Notes VARIATION: For Southwest Black Bean Burgers: Substitute black beans for the lentils, pepitas for the walnuts, and fresh cilantro for the parsley. Add 1 to 2 teaspoons of chili powder, ¼ cup (30g) of minced red bell pepper, and 2 tablespoons of chopped green onion, then proceed with the recipe. To read the original article click here.

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Cottage Pie with Sweet Potato Mash Recipe

The AHA! Team — Fri, 20 Jun 2025 05:34:51 +0000

Recipe by: Dr. Michael Greger & Robin Robertson via Nutrition Facts – Cottage Pie with Sweet Potato Mash Recipe Recipe by: Dr. Michael Greger & Robin Robertson from The How Not to Diet Cookbook One of my favorite comfort foods. This warm, savory dish is just as flavorful with mashed cauliflower instead of the sweet potato topping, so mix it up if the mood strikes. COURSE: Main Course DIFFICULTY: Moderate Ingredients ▢ 2 pounds sweet potatoes, cut into 2-inch chunks ▢ ½ teaspoon onion powder ▢ ¼ teaspoon ground black pepper ▢ 1 small red onion, chopped ▢ 1 carrot, chopped ▢ 2 garlic cloves, minced ▢ 1 ½ cups fresh or thawed frozen corn kernels ▢ 1 cup fresh or thawed frozen green peas ▢ 1 cup cooked fresh or frozen lima beans ▢ 2 cups cooked or BPA-free canned or Tetra Pak salt-free brown lentils ▢ 1 cup Light Vegetable Broth ▢ 8 ounces mushrooms of choice, chopped ▢ 3 tablespoons nutritional yeast ▢ 2 tablespoons salt-free tomato paste ▢ 1 tablespoon white miso paste ▢ 1 teaspoon minced fresh thyme, or 1/2 teaspoon dried Instructions Place the sweet potatoes into a large pot with enough cold water to cover and bring to a boil. Cook for 15 to 20 minutes, or until fork-tender, then drain and return to the pot. Stir in the onion powder and black pepper and mash until smooth. Set aside. Preheat the oven to 400F. Heat 1/4 cup of water in a large skillet over medium heat. Add the onion and carrot and cook until softened, about 7 minutes. Stir in the garlic and lower the heat to low. Stir in the corn, peas, and cooked lima beans. Cook until the vegetables are tender and any liquid is absorbed, 3-5 minutes. Stir in the 1 1/2 cups of the lentils, then transfer the vegetable mixture to a shallow baking dish and set aside. Heat the Light Vegetable Broth in the same large skillet over medium heat. Add the mushrooms, nutritional yeast, tomato paste, miso paste, and thyme and cook, stirring, for 5 minutes, or until the mushrooms are soft. Transfer the mushroom mixture to a blender or food processor, add the remaining 1/2 cup of lentils, and blend until smooth. If the gravy is too thick, blend in up to 1/2 cup of additional broth. Taste and adjust the seasonings, if needed. Pour the gravy over the vegetable mixture, stirring to combine. Spread the mashed sweet potatoes on top, smoothing to cover the surface. Bake for about 30 minutes, or until the filling is bubbling. Serve hot. To read the original article click here.

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Curried Chickpea Wraps Recipe

The AHA! Team — Wed, 09 Oct 2024 08:46:49 +0000

Recipe by: Dr. Michael Greger & Robin Robertson from The How Not to Die Cookbook – Curried Chickpea Wraps Recipe One of the ingredients of curry powder, which is one of my favorite spice mixes, is turmeric. Besides being so good for you, turmeric gives the blend its beautiful yellow color. The curried chickpea filling in this recipe also great on top of roasted sweet potatoes, in lettuce wraps, or served as a dip. COURSE: Main Course DIFFICULTY: Moderate SERVINGS: 4 INGREDIENTS ▢1½ cups cooked or 1 15.5-ounce BPA-free can or Tetra Pak salt-free chickpeas, drained and rinsed ▢1 ½ teaspoons curry powder, or to taste ▢1 teaspoon lemon juice ▢1 teaspoon date sugar ▢¼ teaspoon white miso paste ▢Savory Spice Blend to taste ▢½ cup chopped celery ▢⅓ cup shredded carrot ▢⅓ cup chopped cashews ▢⅓ cup raisins ▢1 firm sweet apple, cored and chopped ▢1 tablespoon chopped scallion ▢2 cups shredded lettuce or dark leafy greens of choice ▢4 100% whole-grain tortillas INSTRUCTIONS In a food processor, combine 1 cup of the chickpeas with the curry powder, lemon, date sugar, miso, and Savory Spice Blend to taste with 3 to 4 tablespoons of water. Process until smooth. Add the remaining ½ cup of chickpeas and the celery, carrot, cashews, raisins, apple, and scallion, and pulse just to combine and break up the chickpeas a bit. Taste and adjust the seasonings, if needed. To assemble, divide the chickpea mixture evenly onto the tortillas and top each with the lettuce. Tightly roll up each of the tortillas to make a wrap. Cut each wrap in half and serve immediately. To read the original article click here.

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Roasted Vegetable Lasagna Recipe

The AHA! Team — Tue, 20 Aug 2024 04:46:25 +0000

Recipe by: Dr. Michael Greger & Robin Robertson from The How Not to Die Cookbook – Roasted Vegetable Lasagna Recipe One of the wonderful things about lasagna is being able to truly make it your own. Not crazy about eggplant? Use sliced portobello mushrooms instead (as I do). Want to bulk it up? Add some crumbled steamed tempeh to the tomato sauce. And, as always, consider adding chopped greens to this—and everything else! COURSE: Main Course DIFFICULTY: Moderate SERVINGS: 6 INGREDIENTS ▢1 head cauliflower cut vertically into 1/4-inch slices ▢1 zucchini cut into 1/8-inch slices ▢1 eggplant cut into 1/8-inch slices ▢1 red bell pepper seeded and chopped ▢12 100% whole-grain lasagna noodles ▢1 ½ cups cooked or 1 15.5-ounce BPA-free can or Tetra Pak cannellini beans drained, rinsed, and mashed ▢¼ cup nutritional yeast ▢¼ cup minced fresh parsley ▢½ cup Almond Milk ▢1 teaspoon lemon juice ▢1 teaspoon white miso paste ▢1 teaspoon dried oregano ▢1 teaspoon dried basil ▢1 teaspoon garlic powder ▢1 teaspoon onion powder ▢¼ teaspoon red pepper flakes (to taste) ▢¼ teaspoon ground black pepper ▢3 cups jarred or homemade marinara sauce ▢¼ cup Nutty Parm INSTRUCTIONS Preheat the oven to 425ºF. Line two large baking sheets with silicone mats or parchment paper. Arrange the cauliflower on one of the prepared baking sheets and the zucchini and eggplant on the other. Sprinkle the chopped bell pepper over the zucchini and eggplant. Place both pans of vegetables in the oven and roast until the veggies are tender, about 20 minutes, turning once about halfway through. While the vegetables are roasting, cook the lasagna noodles according to the package directions. Drain and set aside. Remove the roasted vegetables from the oven and set aside to cool. Lower the oven temperature to 350ºF. Transfer the roasted cauliflower to a food processor and pulse until it is finely chopped. Place the cauliflower in a large bowl and add the remaining ingredients, except the marinara sauce and Nutty Parm. Mix well. To assemble, spread a layer of marinara sauce on the bottom of a 9 × 13-inch baking dish. Top the sauce with a layer of noodles. Cover the noodles with half of the roasted vegetables, topped with half of the cauliflower mixture. Add another layer of noodles, topped with more sauce. Once again cover the noodles with roasted vegetables, and then the cauliflower mixture. Repeat this layering process, ending with a layer of noodles topped with sauce. Sprinkle Nutty Parm on top. Cover and bake for 30 to 40 minutes, or until hot and bubbling. Remove from the oven and let stand for 10 minutes before cutting and serving. To read the original article click here.

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Chickpea & Vegetable Tagine Recipe

The AHA! Team — Mon, 29 Jul 2024 08:53:49 +0000

Recipe by: Dr. Michael Greger & Robin Robertson from The How Not to Die Cookbook – Chickpea & Vegetable Tagine Recipe Lots of spices combine with lots of veggies for a great-tasting dish that is especially good served over quinoa or brown, red, or black rice. Common to North African cuisine, tagine refers both to the earthenware pot in which the food is cooked as well as the food itself. COURSE: Main Course DIFFICULTY: Moderate SERVINGS: 4 INGREDIENTS ▢1 red onion chopped ▢1 carrot chopped ▢1 green bell pepper seeded and chopped ▢1 garlic clove minced ▢1 ½ teaspoons fresh ginger minced ▢2 tablespoons jarred tomato paste ▢¼ teaspoon ground cinnamon ▢½ teaspoon ground cumin ▢½ teaspoon smoked paprika ▢1 ¼ inch turmeric or 1/4 teaspoon ground ▢cayenne pepper to taste ▢2 cups vegetable broth ▢1 cup green beans in 1-inch pieces ▢2 cups mushrooms diced ▢1 ½ cups cooked chickpeas or 1 15.5 oz can ▢2 tablespoons fresh cilantro or parsley minced ▢2 teaspoons lemon juice ▢1 tablespoon raisins or minced dried apricots INSTRUCTIONS Heat ¼ cup of water in a large saucepan over medium heat. Add the onion, carrot, and bell pepper. Cover and cook for 5 minutes. Stir in the garlic, ginger, tomato paste, cinnamon, cumin, paprika, turmeric, and cayenne. Add the broth, green beans, mushrooms, and chickpeas and bring to a boil. Reduce the heat to low, cover, and simmer until the vegetables are tender, about 20 minutes. Stir in the cilantro, lemon, and raisins and cook 5 minutes longer. Taste to adjust the seasonings, and serve hot. To read the original article click here.

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Kale Caesar Salad with Salmon

AHA Publisher — Thu, 11 Feb 2021 08:00:56 +0000

Dr. Josh Axe, DC, DMN, CNS – Caesar salad is one of those ubiquitous dishes you can find almost anywhere. It’s popular for good reason, too — it tastes so good, and when you make it correctly, like the kale Caesar salad recipe I’m about to share with you, it can be healthy too. But let’s be honest. Even though it has “salad” in the name, a typical Caesar salad isn’t the best for you. That as, as I noted, until you meet my kale Caesar salad. We keep the basics — greens and that finger-lickin’ dressing — and then turn it up a notch. With salmon, apple slices and cheese, this is one healthy Caesar salad you won’t be able to get enough of. Is Caesar Salad Actually Healthy? Did you know that Caesar salad is actually named after a chef, Caesar Cardini, who created the dish in a rush to throw together a salad with the ingredients on hand? He certainly did quite well. Caesar salads are super tasty. Sadly, there’s not much to them. With just romaine lettuce, croutons, a creamy dressing and Parmesan cheese, there’s a serious lack of filling, fiber-rich ingredients or protein (aka the things that will help you feel full and satiated). It’s no surprise that you’re likely to be hungry soon after eating a regular Caesar salad. Additionally, a classic Caesar salad is about 200 calories per cup. That doesn’t sound too bad until you realize that a restaurant serving of Caesar is about triple or quadruple that amount, and aside from the lettuce, there’s not too much nutritional value. Yikes! Not so with this kale Caesar. Nutrition Facts This Caesar salad makeover is the salad you didn’t know you were missing, and it’s so good for you! In each serving of salad with the cashew cream dressing, you’ll get: 542 calories 37.81 grams carbohydrates 20.59 grams protein 38.21 grams fat 7 grams fiber 1.723 milligrams copper (191 percent DV) 2.779 milligrams manganese (154 percent DV) 114.6 micrograms vitamin K (127 percent DV) 7.24 milligrams zinc (91 percent DV) 1589 IU vitamin A (68 percent DV) 35.7 milligrams vitamin C (48 percent DV) 5.71 milligrams vitamin E (39 percent DV) First, we’ll swap out some of the romaine lettuce for baby kale. You’ll get the superfood’s supply of vitamins A, C and K thanks to this simple swap, along with its anti-inflammatory benefits and antioxidants. Kale is awesome for your heart — it lowers cholesterol — and helps get rid of toxins in the body. All hail the kale in this healthy salad! A fun addition to this kale Caesar salad is the wild-caught salmon. I love using this oily fish instead of chicken to bulk up the salad for a ton of reasons. Salmon is packed with vitamins, especially B vitamins and vitamin D, and it’s one of my favorite anti-inflammatory foods. Best of all, salmon is loaded with omega-3 fatty acids. Our bodies need omega-3s to stay healthy, but we’re not able to produce them on our own. That means we have to seek out foods that are rich in the fatty acids. Omega-3s are fantastic at helping our heart keep ticking, keeping our brains sharp and even reducing the risk of cancer. Not getting enough of this essential fatty acid can result in inflammation, allergies, a higher risk of cardiovascular disease and cognitive decline — especially as we age. In other words, you want to ensure you’re getting enough omega-3s! Luckily, salmon is chock-full of the stuff but be sure you opt for wild-caught salmon and not the farmed variety. Farmed fish have less nutrients than their wild counterparts and are more likely to have antibiotics, pesticides and other toxins. One of my favorite changes in this kale Caesar salad is the addition of thin-sliced green apple. One of the best aspects of croutons is the crunch they add to an otherwise limp salad, but it has no real nutritional value. Adding crisp apple slices provides a delicious crunch that’s also good for you. The delicious cashew Caesar dressing that’s drizzled on top is also totally dairy-free. You might find yourself whipping it up for other recipes, too. How to Make Kale Caesar Salad You can make this Caesar salad as a side dish or serve it as a main; it’s that good. Ready to chow down? Start by making the cashew Caesar dressing and setting it aside. Then in a large mixing bowl, combine the kale and romaine. Next, add in the sliced apple… …and then the radish. There’s so much color going on in this kale Caesar salad! Pour the dressing over the salad. Then use your hands to mix it all up until it’s well-combined. We want a taste of that delicious cashew dressing in every bite! Add the salad to a large salad bowl and then finish it off with the final ingredients: the salmon, manchego cheese and green onions. Sprinkle the salad with salt and pepper, serve and enjoy! Kale Caesar Salad with Salmon With salmon, apple slices and manchego cheese, this is one healthy kale Caesar salad you won’t be able to get enough of. Try it today! INGREDIENTS 3 cups baby kale 3 cups romaine hearts, chopped 1½ green apple, thinly sliced 1 watermelon radish, thinly sliced 6–8 ounces wild-caught salmon, cooked ½ cup raw manchego, thinly sliced 3 tablespoons green onions, chopped ⅛ teaspoon sea salt ⅛ teaspoon pepper INSTRUCTIONS Make the dressing and set aside. In a large mixing bowl, add the kale and romaine. Add in the sliced apple and watermelon radish. Pour in the dressing, and using your hands, mix until well-combined. Transfer the salad mixture to a large salad bowl, and add in the salmon, manchego and green onions. Sprinkle with salt and pepper. Plate, serve and enjoy! To read the original article click here.

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