Aria Brent,
Staff Typist
As the old saying goes, "You are what you eat." Given the nature and prevalence of health disparities in the black community, the old adage could not be more true.
This week's special edition of AFRO focuses on self-care and tools you can use to not only survive, but to enhance and improve your life. Read on below as we detail five healthy recipes that will get you through the week, fueling your body with ingredients that nourish your mind, body and spirit.
Blueberry Oat Bars
Portions: 1 strip; Serves nine
Ingredients:
- Blueberry 1 liter
- Flour 2 cups
- 6 ounces of ghee
- 1 cup light brown sugar
- Oatmeal 1 cup
- Honey 3 tbsp
- 1 tablespoon cinnamon
the destination
- Place the blueberries in a small saucepan and set the heat to medium-high. As the berries begin to warm, mash with a fork or potato masher. Instead of thinning it, slice it.
- After mashing the berries, add the honey and cinnamon. Let it cook until it thickens and starts to boil. Be sure to stir the mixture frequently to prevent burning or sticking to the pan.
- Once the berry mixture has thickened, remove from heat and let cool. Once the mixture has cooled, it will have a jam or jam-like consistency. This fruit filling can be prepared up to 3 days in advance and stored in the refrigerator for about a week.
- In a medium bowl, add 1 1/2 cups flour, 4 ounces melted butter and 1/2 cup light brown sugar. Mix the ingredients until a smooth dough is formed. Preheat the oven to 350°F, then spread the batter on the bottom of a greased 8×8 baking dish. When the oven reaches 350°F, place the baking sheet in the oven and cook the mixture for 12 minutes.
- While the dough is baking in the oven, mix together the oats, 2 ounces melted butter, 1/2 cup light brown sugar, and 1/2 cup flour. Mix all the ingredients together until everything is smooth and has a crumbly texture.
- Remove the dough from the oven, let it cool for about five minutes, then add the berry mixture on top.
- Sprinkle the oats over the berry mixture and bake until lightly browned.
- Let the cake cool for at least 15 minutes, then cut into squares.
Turkey Egg White, Cheddar and Spinach Appetizer
Serving: two egg whites; Serves six
Ingredients:
- 16 ounces egg whites
- 8 oz sharp cheddar cheese
- 1 ½ cups oven-roasted turkey
- ⅓ cup heavy cream
- 10 ounces baby spinach
- garlic powder
- Bell pepper
directions
- Saute the spinach in a small pan over medium heat with a little olive oil. Add the spinach until it starts to wilt. Once the spinach is cooked, you can add water to the pan to cook the spinach without burning.
- Once the spinach is wilted, let it cool for about five minutes and set aside to drain the remaining liquid.
- Combine the egg whites with the heavy cream and mix until both ingredients separate. For seasoning, add 1 tablespoon garlic powder and black pepper to taste.
- When the protein base is ready, add the cheese, diced turkey and spinach and mix.
- Spoon the mixture into a greased muffin tin, then fill each hole to the top. Be careful not to fill it completely. To prevent the batter from spreading during baking, place the filled muffin pan on a baking sheet.
- Place the egg whites in the oven at 350 degrees F for 30 minutes or until the top is brown and the center is set.
- If you want to remove the crumbs from the muffin pan, lift them up and remove them with a butter knife.
Egg whites can be eaten within four days of making or frozen for up to three months.
Greek salad with chicken
Serving: 4 oz package. Serves seven
Ingredients:
- 1 pound cooked chicken
- 8 ounces celery and chopped onion
- 6 roasted red chillies
- 5 cloves of garlic
- A quarter of a glass of mayonnaise
- ¾ cup low-fat Greek yogurt
- 10 oz feta cheese
- Dried dill 1 tbsp
- 2 ounces lemon juice
- Bell pepper
- 2 tablespoons Cavender's All Purpose Greek Seasoning
the destination
- Place the Greek yogurt, lemon juice, dill, and garlic cloves in a blender and blend until smooth. After the sauce is finished mixing, add the mayonnaise and mix again until the sauce is well combined.
- Add boneless or shredded chicken to bowl. Add the chopped onion and celery to the sauce and mix everything.
- Then add feta cheese, roasted red pepper and all-purpose Greek seasoning. Add black pepper to taste.
- Once the chicken salad is ready, let it chill in the refrigerator for about two (2) hours.
- When ready, top the chicken salad with small pieces of lettuce wraps of your choice.
Roasted Sweet Potato and Black Bean Enchiladas
Serves: Two enchiladas. Serves five
Ingredients:
- Two (2) medium sized potatoes
- 15 ounces of black beans
- 8 ounces green chilies
- 16 ounces white cheddar cheese
- Crushed cumin seeds
- garlic powder
- Bell pepper
- kosher salt
- Lemonade
- Low-fat Greek yogurt
- Fry the flour
- green salsa
the destination
- Peel the sweet potato and cut it into small cubes.
- Place the sweet potatoes in a large pan with a little vegetable oil and start cooking them. Boil the potatoes until soft.
- Season potatoes with 1 1/2 tablespoons cumin, garlic powder, and black pepper. While cooking the potatoes, water is constantly added to the pan to soften them.
- When the potatoes are almost done, add the black beans and green chillies.
- Let the mixture simmer on low heat for about five (5) minutes or until all the liquid in the filling has evaporated.
- Add half of the white cheddar cheese and a spoonful of low-fat yogurt until well combined and the cheese is melted.
- Fill the tortillas with the sweet potato and black bean mixture and roll up.
- After wrapping it, place it in a pan and cover with the green sauce and Greek yogurt mixture.
- Sprinkle remaining cheddar cheese over enchiladas and bake at 375°F for 25 minutes or until cheese is browned and bubbly.
Roasted Green Beans with Rosemary and Garlic
Serving: 20 green beans; Serves four
Ingredients:
- Chopped French green beans
- chopped garlic
- Fresh rosemary
- lemon
- Sea salt
- Bell pepper
- olive oil
Instructions :
- Trim the ends of the green beans.
- Place the green beans on a baking sheet.
- Cut the rosemary into small pieces.
- In a bowl, mix the garlic, rosemary, black pepper and sea salt well.
- Toss green beans with olive oil and rosemary-garlic mixture. Add green beans until evenly coated.
- Place the green beans in the oven at 350°F for 30 minutes until the green beans are tender.
- After 30 minutes, remove the green beans from the oven and stir to cook evenly. Drizzle the remaining rosemary mixture with a little lemon juice over the green beans.
- Place the green beans in the oven for another 15 minutes to finish cooking.
Salmon croquettes
Servings: 1 salmon croquette, serves 12.
material
- 30 oz canned salmon
- 10 oz frozen Mirpuix
- Lemon grass and old bay grass
- garlic powder
- Breadcrumbs
- Low-fat mayonnaise
- an egg
- All purpose flour
- Rice bran oil
the destination
- Add the canned salmon to a bowl and remove all bones from the fish.
- Add 1 1/2 tablespoons garlic powder and Old Bay seasoning to salmon.
- Stir the fish until the spices are incorporated.
- Add the mirepoise vegetables, three (3) large eggs, two (2) tablespoons of mayonnaise and one (1) cup of breadcrumbs.
- Mix all the ingredients together until the salmon mixture is stiff enough to form a patty that won't break. If the dough is too cold, add more breadcrumbs. If it is too thick, add more mayonnaise.
- Form the salmon mixture into discs, then refrigerate for at least an hour after forming.
- When you're ready to make the salmon croquettes, take them out of the fridge and start layering.
- First, dip the salmon croquettes in all-purpose flour, then in the egg mixture, and finally, sprinkle with breadcrumbs. Make sure that each step of the crochet is completely covered with ingredients.
- Heat a medium sized frying pan and add enough oil to cover the bottom or pan.
- Allow oil to reach 325°F. You can check if the oil is hot enough with a kitchen thermometer.
- When the oil is hot enough, add the croquettes and cook in three (3) batches.
- Cook for 5 minutes on each side or until browned and crispy on the outside. After removing them from the oil, place them on a baking sheet or wire rack lined with a paper towel to collect excess oil.
- When all the croquettes are cooked, they are ready to eat.
*The salmon croquette mixture can be refrigerated for up to three days before cooking.