Here are the recipes featured on The Harada Show:


December 15th, 2011: Healthy Appetizers for the Holiday Season

Click on the recipe titles below for links to the recipes...


Guacamole 

Goat Cheese, Cranberry and Walnut Canapes

Sun Dried Tomato and Artichoke Dip

Double Tomato Bruschetta

Serve the above recipes on toasted whole grain baguette slices or homemade whole wheat pita chips- just cut whole wheat pita bread into small pieces, spray lightly with olive oil and toast in the oven at 350 degrees for 8-10 minutes. You could also use endive leaves as dippers instead of crackers or chips.


November 2nd, 2011

Green Smoothie

  • Combine 60% fruit (bananas, mango, kiwi, oranges, apples, berries, etc.) and 40% greens (kale, spinach, arugula, romaine, mesclun mix, dandelion, collards, etc.) in blender.
  • Add ½ -1 cup of water.
  • Add ice if desired.
  • Blend until smooth.

If not sweet enough, add a bit more fruit, agave or some honey. Adding protein powder (hemp, whey) will add more nutrition and make it a meal. You might also consider adding some healthy fat like avocado, flax seed oil or fish oil.

As you get used to the flavour, you may be able to increase the amount of greens. Be sure to use a variety of greens – don’t eat the same one day after day.


Quesadillas

Ingredients

  • 1/2 cup corn
  • 1/2 cup pineapple
  • 1/2 cup black beans
  • 1 cup cooked chicken, chopped
  • 2 green onions finely chopped
  • 1 tomato, finely chopped
  • 1.5 cups of low fat cheese, grated
  • 4 whole wheat tortillas

Instructions

  1. Preheat pan to medium heat.
  2. Combine corn, pineapple, beans, chicken, green onions and tomato. Toss. Season with salt and pepper to taste.
  3. Place a small amount of cheese on half of each tortilla. Top with chicken mixture. Add more cheese and fold tortilla.
  4. Carefully place quesadillas on grill/pan. Flip to other side when first side is golden brown (about 2-3 minutes). Continue to grill until the second side is golden brown.
  5. Remove from heat. Allow to cool for a few minutes, and then cut into 4 slices.


November 16th, 2011

Golden Eggplant adapted from The Spice Goddess

Ingredients

  • 1/2 cup chickpea flour
  • 1 tablespoon garam masala
  • 1 teaspoon ground fennel
  • 1 teaspoon ground cardamom
  • 1 teaspoon Spanish paprika
  • Pinch salt
  • 1/2 cup yogurt
  • 1 tablespoon fresh lemon juice
  • Water, as needed
  • 2 tablespoons grapeseed oil
  • 1 eggplant, sliced into 1/4-inch thick slices

Instructions

In a large bowl, combine the chickpea flour, garam masala, fennel, cardamom, paprika, salt, yogurt, and lemon juice, and mix well. The mixture should have a pancake batter consistency. If it seems too thick, add a little water to thin it out.

Begin to heat the oil over medium-high heat and dip the eggplant slices in the batter and then place into the hot oil. Fry the eggplant until golden brown on the first side and then carefully turn the slices and fry on the other side until the eggplant is tender and golden on both sides, about 7 minutes total. If they start to get too brown, turn the heat down to medium. Serve the eggplant with Mango Chutney.


Mango Chutney- serves 4

Ingredients

  • 1 medium mango, peeled and cut into small cubes
  • 1/3 (75 ml) cup onion, chopped 
  • 1/4 cup (50 ml) raisins 
  • 1/4 cup (50 ml) orange juice 
  • 2 tablespoons (30 ml) packed brown sugar 
  • 2 tablespoons (30 ml) walnuts, chopped 
  • 1 tablespoon (15 ml) cider vinegar 
  • 2 teaspoons (10 ml) fresh lemon juice 
  • 1 teaspoon (5 ml) fresh ginger, peeled & minced 
  • 1/2 teaspoon (2 ml) garlic, minced 
  • 1/2 teaspoon (2 ml) lemon zest, grated 
  • 1/8 teaspoon (.5 ml) ground mace 
  • pinch ground cloves and dried chili pepper

Instructions

Add all the ingredients to a large saucepan. Bring the mixture to a boil. Reduce heat and simmer for 10 minutes or until the mango has become soft.


Curried Coleslaw adapted from Epicurious

Ingredients

  • 1/2 cup light mayonnaise
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon curry powder
  • 5 cups thinly sliced green or savoy cabbage 
  • 2 carrots, peeled, coarsely grated
  • 2 green onions, thinly sliced
  • 2 tablespoons dried currants or raisins

Instructions

Whisk mayonnaise, lime juice, and curry powder in large bowl to blend. Add cabbage, carrots, green onions, currants/raisins, and toss to blend. Season to taste with salt and pepper.

 
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