Covenant Natural Health Care

Recipe: Cherry tomatoes with fresh basil and garlic

This recipe has the taste of summer written all over it. Have you ever noticed that tomatoes bought in the winter taste different than tomatoes bought in the summer? There's definitely a taste difference, with the summer tomatoes being far superior than winter tomatoes.

Serve up this side dish with grilled chicken or fish, or put on top of a bed of fresh spinach. It even makes a great mid-day snack!

Shopping List:
• 1 Package organic cherry tomatoes
• 1/4 Cup of fresh basil
• 3 Cloves garlic

• 3 Tablespoons of cold pressed olive oil

• Salt + pepper to taste

Directions: Place halved tomatoes on a plate and sprinkle with salt and pepper. In a saucepan heat oil and garlic until garlic is golden-brown. Let oil and garlic sit for 10 minutes. Drizzle over tomatoes and top with fresh basil.

Recipes: Healthy Dinner Ideas For The Week

We know that making homemade meals can be challenging and time-consuming, especially the planning part! We thought we'd help you out this week and share some dinner menu ideas. Feel free to substitute foods with whatever you already have in the house or to fit your dietary needs.

MONDAY:
• Salad with fresh vegetables and homemade dressing
• Grilled chicken breast
• Mashed potatoes

TUESDAY:
• Turkey wrap loaded with spinach & fresh vegetables
• Three-bean salad

WEDNESDAY:
• Tuna Salad with Sprouts
• Baked potato topped with cheese, chives, and butter

THURSDAY:
• Sugar-free meatloaf
• Sauteed zucchini, onions and red peppers
• Slice of whole-wheat toast with butter

FRIDAY:
• Salad with fresh vegetables and homemade dressing
• Gluten-free lasagna rolls

SATURDAY:
• Salad with fresh vegetables and homemade dressing
• Stuffed Peppers

Want more meal planning tips? Click here.

Recipe: Dairy-free herbed mashed potatoes

A lot of people think that the only way to make creamy mashed potatoes is by adding dairy, like milk, sour cream, or yogurt. The truth is that you can get delicious results by using chicken broth, and almond or coconut milk—perfect for people who are sensitive to dairy products.

Shopping List:
• 6 White potatoes
• 2 Large cloves (minced) garlic, sauteed
• Chicken broth (or veggie or beef broth) at least 1/4 cup
• Almond milk or coconut milk (add until desired consistency of potatoes is reached)
• 4 Tablespoons butter (or more, to taste)
• Fresh thyme (or substitute rosemary), to taste
• Salt and pepper, to taste

Directions:
1. Boil potatoes in filtered water until soft (mine take about an 45 minutes-1 hour). I like to leave the peeling on, but feel free to peel the potatoes.
2. While the potatoes are cooking, saute garlic in a little butter until golden. Set aside.
3. When the potatoes are done cooking, pour out the water.
4. In a large bowl, combine the potatoes, garlic, thyme, butter and broth. Mix well with a hand-held blender. Add more broth and almond or coconut milk to reach the desired consistency.
5. Salt and pepper to taste.
6. Serve with roasted chicken, green beans, and a salad.

Recipe: Stuffed Peppers

What I love about this dish is that it is not only easy, but really hearty and delicious. And, you can add or take away ingredients depending on your diet, food-sensitivities, or whatever is in the fridge the day you make them.

Shopping List:
• 4 Sweet bell peppers
• 2 Tablespoons of coconut oil
• 1 1/2 Cups long-grain, brown rice, cooked (If you have a gluten sensitivity, you can use lentils or beans instead of rice)
• 1 Medium onion, finely chopped
• 2 Cloves garlic, minced
• 1/2 Cup celery, finely chopped
• 1/2 Cup frozen corn kernels, thawed
• 3 Ounce feta, crumbled
• 3 Tablespoons fresh parsley
• 1/2 Cup chicken (cut into small pieces) or ground beef
• 5/8 Cup chicken, beef, vegetable broth or water

Directions:
1. Preheat oven to 350 degrees.
2. Cut the tops off of the bell peppers, clean out the seeds and set aside (see photo above for example).
3. In a frying pan, saute onion and garlic until golden brown. Add celery and cooke for 2 more minutes.
4. In a bowl, mix together the onion, garlic and celery mixture, cooked rice, corn, feta, parsley, and meat.
5. Tightly pack mixture into peppers and replace top.
6. Place peppers in a glass dish. Pour broth or water in the bottom of the dish.
7. Cook in the oven for about 30 minutes, or until everything is heated through evenly.
8. Serve hot.

Recipe: Chicken breasts stuffed with goat cheese and sun-dried tomatoes

Fancy up your chicken dinner (or lunch) with this easy recipe. Serve with oven-roasted potatoes and asparagus.

Shopping List:
1 Tablespoon oil (preferably coconut oil)
1/2 Cup onions, chopped
2 Large garlic clove, minced
1/3 Cup sun-dried tomatoes, packed with oil and cut into small pieces
4 Ounces crumbled goat cheese
1/4 Teaspoon dried basil
1/4 Teaspoon  salt
1/4 Teaspoon dried thyme
1/4 Teaspoon dried oregano
4 Skinless, boneless chicken breasts
Fresh ground pepper, to taste

Directions:
1. Preheat oven to 350 degrees.
2. Heat oil in a pan and saute onions and garlic until lightly browned.
3. In a bowl, combine the garlic and onion mixture, sun-dried tomatoes, goat cheese, basil, salt, thyme, and oregano. Mix well.
4. Place chicken breasts in a 13x9 glass dish. Carefully, with a paring knife, cut a horizontal slit through thickest portion of each chicken breast half to form a pocket. Stuff 1-2 tablespoons of goat cheese mixture into pockets.
5. Brush a light coating of olive oil over the chicken breasts. Season with fresh ground pepper.
6. Bake for 30-40 minutes or until chicken is cooked through.