Recipes Wednesday, April 3, 2019

By JANIS JIBRIN

High-Calorie Dishes for Maintaining a Healthy Weight

Nut and seed granola

A small portion of people who have neurologic disorders have trouble gaining weight or maintaining a healthy weight for various reasons. To add calories to your diet, try these high-calorie but healthy recipes developed by Linda Monastra, a chef and graduate of the Natural Gourmet Institute in New York City.

Nut-and-Seed Granola

Makes 8 cups

4 cups rolled oats
½ cup raw pecans, roughly chopped
½ cup raw slivered almonds
1/3 cup raw pumpkin seeds
1/3 cup raw sunflower seeds
1 ½ teaspoons ground cinnamon
1 teaspoon ground ginger
½ teaspoon sea salt
½ cup extra virgin olive oil
¾ cup pure maple syrup
2 tablespoons ground flax seeds
1 cup dried cranberries

Preheat the oven to 350°F.

In a large bowl, combine rolled oats, pecans, almonds, pumpkin seeds, sunflower seeds, cinnamon, ginger, and salt. Stir to coat nuts and seeds with spices. Add olive oil and maple syrup. Stir until mixture is evenly coated.

Spread mixture in an even layer on an 11" x 17” baking sheet. Bake for 15 minutes. Stir mixture on tray, making sure that oats and nuts are not sticking to the tray. Bake for an additional 15 minutes, until golden brown.

Remove tray from oven and add ground flax seeds and dried cranberries. Stir to combine and allow to cool on the tray.

Per ½ cup:

Black Bean and Egg Burritos

Serves 6

6 large eggs
1 teaspoon salt, divided
¼ teaspoon ground black pepper
3 tablespoons olive oil, divided
1 cup diced red bell pepper
½ cup finely diced red onion
2 cups roughly chopped Tuscan kale or spinach
1 ½ cups canned black beans, no salt added
2 teaspoons ground cumin
1 ½ cups shredded sharp cheddar cheese
1 avocado, diced
1 cup chopped fresh tomatoes
cup full-fat plain yogurt
Dashes of hot sauce (optional)
Six 8- or 10-inch whole wheat tortillas

Crack eggs into a small bowl. Whisk until yolk and whites are combined. Add ½ teaspoon salt and black pepper. Heat 1 tablespoon olive oil over medium-low heat in a medium frying pan. Add eggs and scramble until cooked through, about 3 minutes. Transfer eggs to a plate and set aside.

Increase heat to medium and add remaining 2 tablespoons of olive oil. Toss in red peppers, onions, kale or spinach, and remaining ½ teaspoon salt. Cook vegetables, stirring often, until they begin to soften, about 2 to 3 minutes. Turn off heat. Add black beans and cumin. Stir to combine.

Place ¼ cup cheese on each tortilla, then divide the vegetable and bean mixture evenly on the tortillas. Divide the eggs evenly among the tortillas. Top with avocado, tomatoes, yogurt, and if desired, hot sauce.

Fold in the sides of the tortilla, then roll the edge closest to you over the filling, and continue to roll up the tortilla.

Per 1 burrito, using 10-inch tortilla:

Almond Butter and Coconut Milk Noodles

Serves 6

1 lb whole wheat penne pasta
2 cups broccoli florets
1 red bell pepper, cut into ¼” wide strips
1 ½ cups unsalted almonds, roughly chopped (optional)

Sauce:

½ cup salted almond butter
1 cup canned coconut milk
¼ cup soy sauce
¼ cup lime juice
2 tablespoons chopped spearmint
2 tablespoons chopped cilantro
1 tablespoon minced ginger
2 cloves garlic, minced
1 tablespoon pure maple syrup
¾ teaspoon ground cumin

Cook pasta according to package directions. Drain and set aside.

Bring a medium-size pot of water to a boil. Add broccoli florets and cook for 3 minutes. Drain broccoli and run under cold water to stop it cooking. Set aside.

Add sauce ingredients into a blender. Blend on highest setting until sauce is smooth.

Put pasta in a large bowl and add sauce. Stir to coat noodles. Stir in broccoli and pepper. Top with chopped almonds.

Per serving (1/6 recipe):