As a mom, I am always searching for healthy tasty recipes to make for my picky family. I grew up eating southern style cooked meals they are so tasty, but they aren’t always healthy. I am always looking for the balance of healthy and tasty with a southern twist. Below are a couple of my favorite recipes.

 JAMAICAN PEPPER SHRIMP

Ingredients:

1 lb jumbo shrimp, with shell but deveined

1 lime

3 cloves crushed garlic

½ of scotch bonnet pepper seeds removed

5 sprigs thyme, finely chopped

1 tbsp butter

Salt to taste

1 tbsp canola oil

1 scallion, finely chopped

Squeeze ½ of lime over shrimp and rinse.

   Instructions :

Heat canola oil in a large frying pan over medium heat.   Add thyme and pepper, heat for 1 minute.   Add garlic and shrimp, stir.   Cook for 3 minutes then turn shrimp.  Add butter and salt, cook for an additional 2 minute.  Squeeze the other half of lime over the shrimp, remove from heat.   Sprinkle with scallion to garnish.

*you can fix with rice or sweet potatoes and side of asparagus. The next recipe is great sweet potato side dish.

View more fun recipes at Jehan Can Cook

KYOTO ROASTED SWEET POTATOES WITH MISO, GINGER AND SCALLIONS

Ingredients:

2–3 yams (or small sweet potatoes) sliced in half, lengthwise

olive oil for brushing

¼ cup olive oil, coconut oil, butter or ghee

1 large shallot, very finely diced ( about ½ cup)

2 teaspoons ginger finely minced

1 tablespoon miso ( I prefer white, but any color will work)

salt to taste

3 Scallions, sliced

Instructions:

Preheat oven to 425F

Cut sweet potatoes in half lengthwise and place on a parchment-lined sheet pan, cut side down. Brush or spray the skin sides with olive oil.

Roast 30-40 minutes until fork tender (check at 30 mins, keeping in mind they need may need longer if very large) When tender, flip over and broil if they need more caramelization. Adding little color ( or char) around the edges is good here.

While they are roasting make the Shallot Ginger Miso “butter”. Heat the oil, butter or ghee over medium low heat, add the shallot and carefully sauté until golden, stirring often about 5-6 minutes. Add the ginger, cook 2-3 more minutes. Add the miso and using a fork, mash and it into the mixture, breaking it up as much as possible. It won’t get creamy, just mash the miso as best you can with the fork into the tiniest little bits, and let these bits get slightly crispy, sautéing 2 minutes or so. Turn heat off.

When sweet potatoes are caramelized to your liking, place on a platter flesh side up, reheat the miso butter, pierce the flesh in a few spots using a spoon, (so miso butter can get down inside) then spoon a tablespoon or two of the sauce over each one, making sure to include the flavorful “brown bits” ( shallot, ginger, miso).

Sprinkle with a little finishing salt “I really like using smoked Maldon Salt here” and sprinkle with chopped scallions.

For more sweet-potato recipes

View more savory recipes with chef Sylvia Fountaine

Grilled Ratatouille Linguine

Ingredients:

12 oz. linguine

2 small zucchini, halved lengthwise

1 small eggplant, sliced lengthwise

1 red pepper, halved

1 yellow pepper, halved

1 red onion, cut into rounds

2 tbsp. olive oil

Salt

Pepper

Grated Parmesan and chopped basil, if desired

Directions:

Heat grill on medium-high. Cook linguine per package directions.

Meanwhile, brush zucchini, eggplant, peppers, and red onion with oil and season with 1/2 teaspoon each salt and pepper.

Grill until just tender, 3 to 4 minutes per side. Transfer to a cutting board and cut into pieces.

Toss linguine with grilled vegetables, drizzling with more oil as desired. Top with grated Parmesan and basil.

* I try to eat more plant based but If you need meat you can add lean chicken breast.

You can find similar recipes like this by THE GOOD HOUSEKEEPING TEST KITCHEN

BAKED CHICKEN PARMESAN

INGREDIENTS

• 4 chicken breasts, about 8 oz each, sliced in half lengthwise to make 8
• 3/4 cup seasoned breadcrumbs, I used whole wheat, you can also use GF crumbs
• 1/4 cup grated Parmesan cheese
• 2 tbsp butter, melted (or olive oil)
• 3/4 cup reduced fat mozzarella cheese, I used Polly-o
• 1 cup marinara or Filetto di Pomodoro
• cooking spray

INSTRUCTIONS

Preheat oven to 450°F. Spray a large baking sheet lightly with spray.

Combine breadcrumbs and parmesan cheese in a bowl. Melt the butter in another bowl. Lightly brush the butter onto the chicken, then dip into breadcrumb mixture.  Place on baking sheet and repeat with the remaining chicken.

Lightly spray a little more oil on top and bake in the oven for 25 minutes.

Remove from oven, spoon 1 tbsp sauce over each piece of chicken and top each with 1 1/2 tbsp of shredded mozzarella cheese.

Bake 5 more minutes or until cheese is melted.

*If you are a spicy kind of girl then you might want to add some hot peppers or hot sauce

Visit Gina Homolka @ Skinny taste for family dishes

LENTIL STEW

Ingredients

1 cup red lentils (rinsed very well)

1 cup green lentils (rinsed very well)

2 cups zucchini (chopped)

2 large tomatoes (chopped)

4 stalks celery (diced)

3-4 cups mustard greens (I used Nature’s Greens)

2 cups petit purple potatoes (diced), or other petit potatoes

1 can chickpeas, drained

32 ounces vegetable broth

1 can (13.6 oz) coconut milk

1 tablespoon Italian seasoning

2 tablespoons nutritional yeast

1 teaspoon garlic powder

1 teaspoon onion powder

1 teaspoon salt, more to taste if desired

1/2 teaspoon pepper, more to taste if desired

Garnishes

vegan parmesan cheese

hemp seeds

Instructions

Drain and rise your lentils in a fine mesh strainer according to package directions, usually until the water runs clear.

Turn on your slow cooker and add the vegetable broth.

Next add the lentils.

Dice the zucchini, tomatoes, celery, and potatoes

**NOTE: if you like crisper veggies, you can set aside half the zucchini, tomatoes and celery and sautee them in a skillet with olive oil and add to the stew upon serving

Add the vegetables to the slow cooker, along with the chickpeas, mustard greens, coconut milk, and all the spices. Stir to combine.

Cook on high for 4-6 hours.

Serve garnished with vegan parmesan cheese and hemp seeds.

Notes

** You can also sautee the veggies in a skillet prior to adding to the slow cooker if deisred, but not necessary.

** If you’re making this recipe stovetop, cook the lentils according to package directions and then just add all the ingredients to a large stock pot. I would saute the vegetables prior to adding to the stockpot and let the stew simmer on low until most of the liquid is absorbed and it’s more of a stew consistency as opposed to a soup, although I bet it would be great as soup too! (Recipe has not been tested this way)

Visit certified health coach and published author, Gina Fontana at HEALTHY LITTLE VITTLES

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What foods can I eat to be healthy

ALOT OF HIGH ALKALINE VEGETABLE LIKE SPINACH, CUCUMBERS. COLLARD GREENS, MIXED GREENS…
SEASON FOOD WITH HERBS LIKE GARLIC, GINGER, ROSEMARY, CILANTRO….
EAT PLANT BASED PROTEIN IF POSSIBLE OR FISH: LENTILS, CHICKPEAS, SALMON…..

What are the benefits of sweet potatoes

THEY ARE FILLED WITH VITAMIN C, A,E, AND MAGNESIUM. IF YOU ARE DIABETIC OR WATCHING YOUR CARBS THEY ARE LOW GLYCEMIC INDEX….