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Get Inspired with Healthy Eating at Home

What do you do when it’s bitterly cold outside? Stay inside and cook! The oven warms your kitchen, and the food warms our souls. February was Heart Awareness month, and Heart Health is a big focus for this year’s PWH® Leadership Summit, and so I reached out to my dear friend, Kristen Hess, The Artful Gourmet for some recipes with a healthier flair. I met Kristen in the Greek Islands over 10 years ago, and we have remained friends. She has lived a flavorful life, as a food stylist, photographer, blogger and recipe writer. She has worked with many top chefs and celebrities and traveled the world. For this issue, she shares delicious options for healthy, low carb, keto friendly dishes, but my favorite is the “Refreshingly light, Get in my Bikini Crab Salad!” Follow her blog which celebrates the art of food & cooking through colorful recipes, stories and photographs, www.theartfulgourmet.com. Enjoy!

Recipes by Kristen Hess, The Artful Gourmet

SALADS

Maple Balsamic Quinoa Salad

Prep Time: 20 minutes Cook Time: 10 minutes Yield: Serves 4-6

Ingredients

2 cups quinoa, rinsed 1 cup pecans 1/3 cup extra-virgin olive oil 1/3 cup Seven Barrels Maple balsamic vinegar 1/3 cup agave syrup or honey 1 cup dried tart cherries 1/2 cup celery, sliced 4 scallions, thinly sliced Handful of baby arugula 1 tsp sea salt, plus additional to taste Freshly ground black pepper, to taste

Instructions

1. Cook quinoa according to package directions. Let cool completely. 2. Toast the pecans for about 5 to 7 minutes over medium-low heat in a saute pan, let cool and chop coarsely. 3. Make the dressing: Whisk together the olive oil, Maple Balsamic vinegar and agave syrup (or honey) in a small mixing bowl. 4. Add 3/4 cup dressing to the cooked quinoa. Mix in the chopped toasted pecans, tart cherries, celery, scallions, and sea salt. Serve refrigerated or at room temperature; just before serving, stir in remaining 1/4 cup dressing, arugula and season with salt and pepper, to taste.

Notes

You can also substitute dried cranberries for the tart cherries and use any type of nuts (cashews, walnuts, almonds). www.theartfulgourmet.com/2017/08/maple-balsamic-quinoa-salad PASTA

A lighter and healthier classic comfort food: Vegetable Lasagna

www.theartfulgourmet.com/2013/02/alighter-and-healthier-classic-comfortfood-vegetable-lasagna

MAINS

Chicken Zucchini Wild Mushroom Farro Bake

www.theartfulgourmet.com/2014/10/ chicken-zucchini-wild-mushroom-farro-bake

Savory Pan-Seared Chicken Thighs

{#Keto / #LowCarb}

www.theartfulgourmet.com/2021/01/ savory-pan-seared-chicken-thighsketo-lowcarb

Refreshingly Light Get-In-My-Bikini Crab Salad

Prep Time: 10 minutes Total Time: 10 minutes Yield: 4-6

Ingredients

1 pound cooked lump crab meat (can also sub tuna, shrimp or chicken) 1 tablespoon grapeseed oil 2 tablespoons white wine vinegar lemon juice from 1/2 fresh lemon 1/2 cup celery, diced 1/2 orange or red bell pepper, diced 1/4 cup red onion, diced fine 1/2 cup cucumber, diced 2 tablespoons fresh cilantro, chopped fine 1/2 teaspoon kosher salt, or to taste 1/4 teaspoon black pepper 1/4 teaspoon fresh cracked white pepper 1/2 teaspoon Jane’s Krazy Salt (or any seasoned salt you have) 1 teaspoon red chili flakes (optional) 1 small red or green chile, diced fine (optional) 3 tablespoons light/low-cal mayonnaise Garnish: salad greens, sliced avocado, lemon wedges, cilantro

Instructions

1. Mix cooked crab meat with oil and vinegar and lemon juice, stir well and break up crab meat into flaky pieces. 2. Add diced celery, orange or red pepper, onion, cucumber, cilantro, salt, pepper, crazy salt, chile flakes, green chiles and mayonnaise. 3. Cover well and place salad in the refrigerator for an hour to chill and let the flavors meld. 4. Serve over mixed greens with slices of avocado, additional cilantro and fresh lemon wedges.

Notes

You can also substitute cooked chicken or shrimp or tuna for this recipe. www.theartfulgourmet.com/2012/05/ refreshingly-light-get-in-my-bikini-crab-salad SOUPS

Sausage, Kale and Veggie Soup

{Low Carb / Keto} Prep Time: 15 minutes Cook Time: 25 minutes Total Time: 40 minutes Yield: Serves 8 Serving Size: 1 1/2 cups

Join us Monday, May 17 at 5 pm ET for Chats and Cheers:

Virtual Networking session for “foodies” with hosts Jackie Jones and Kristen Hess at the 2021 PWH Leadership Summit.

This is a super delicious and comforting soup for the Winter made with Italian Sausage, Baby Kale, and lots of veggies like carrots, celery, garlic, onions, and zucchini all simmered together into a big pot of goodness. Topped with fresh parsley and Parmesan cheese - all you need is some crusty Italian bread and a glass of crisp white wine to make it a healthy meal. Enjoy!

Ingredients

2 tablespoons olive oil, divided 1 pound ground Italian sausage (sweet or spicy) 2 carrots, chopped or sliced 1 onion, chopped 2 celery stalks, sliced 3 cloves garlic, minced Sea salt and pepper, to taste 5 cups beef broth (or chicken or vegetable) 1 zucchini, halved and sliced 1 teaspoon garlic powder 1/2 teaspoon Everglades seasoning (or seasoned salt) 1/2 teaspoon red pepper flakes (optional) 2 tablespoons tomato paste 1 teaspoon Italian seasoning 2-3 cups fresh baby kale, shredded 1/4 cup fresh parsley, chopped, plus extra for garnish 1/2 cup Parmesan cheese, plus extra for garnish

Instructions

1. Sauté 1 pound ground Italian sausage in 1 tablespoon olive oil over medium-high heat in a Dutch oven for about 5 minutes

until sausage was no longer pink; remove from pot with a slotted spoon into a mixing bowl. 2. Add the carrots, onion, celery, and garlic into the same pot with additional tablespoon olive oil, salt and pepper (to taste), and cook for another 5 minutes until veggies are soft. 3. Add the cooked sausage back in to the pot and add the broth, sliced zucchini,

Everglades seasoning (or seasoned salt), garlic powder, red pepper flakes (if using), tomato paste, Italian seasoning; bring soup to a boil. 4. Reduce heat and simmer the soup over medium-low heat for 10-15 mins. Add two large handfuls of fresh baby kale (about 2-3 large cups), and chopped fresh parsley; simmer another 5-10 mins until the kale is wilted. 5. Stir in 1/2 cup grated Parmesan cheese at the end and serve hot with a little more cheese on top. Garnish with additional fresh parsley and serve with a glass of wine and crusty Italian bread, if desired.

Notes

You can sub vegan sausage, white cannellini beans, sliced baby Bella mushrooms, a few halved baby potatoes or cauliflower florets/rice instead of sausage to make it vegetarian...you might want to add more seasonings to taste, and add a little more olive oil if not using sausage for amped up flavors.

You can also use ground turkey or chicken instead of sausage if you prefer. (not vegetarian but a little healthier and less fat). www.theartfulgourmet.com/2021/01/ sausage-kale-and-veggie-soup-lowcarb-keto