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HEALTHY MEALS

cook:

35 min

Picture for HEALTHY MEALS

5,173,406 views  Introducing my first episode of healthy meals on Basics! My advice is stick to lean proteins, green vegetables, and cut out as much sugar as you can.

2 Servings

US

original

metric

INGREDIENTS

For the Cashew Cream

For the Cashew Cream

cashews (raw and unsalted)

16 ounces cashews (raw and unsalted)

Water

Water

Salt

Salt

For the Overnight Oats

For the Overnight Oats

old fashioned oats

½ cup old fashioned oats

chia seeds

¼ cup chia seeds

cashew cream, diluted with 3/4 cup water to make cashew milk

¼ cup cashew cream, diluted with 3/4 cup water to make cashew milk

Vanilla Extract

Vanilla Extract

Artificial sweetener of your choice

Artificial sweetener of your choice

of kosher salt

pinch of kosher salt

Berries and mint for topping

Berries and mint for topping

For the Turkey Bacon BLT

For the Turkey Bacon BLT

low fat turkey bacon

4 slices low fat turkey bacon

cashew cream with

3 tbsp cashew cream with

mustard powder

mustard powder

cayenne pepper

cayenne pepper

garlic powder

garlic powder

onion powder

onion powder

salt

salt

pepper

pepper

heirloom tomato, thinly sliced

1 heirloom tomato, thinly sliced

Sprouted wheat bread, lightly toasted

whole Sprouted wheat bread, lightly toasted

Spinach or butter lettuce

Spinach or butter lettuce

For the Cashew Chicken Salad

For the Cashew Chicken Salad

chicken breasts, butterflied and pounded to a uniform thin ness

3 chicken breasts, butterflied and pounded to a uniform thin ness

cashew cream

2 ½ tbsp cashew cream

apple, diced

1 apple, diced

green onions, minced

4 green onions, minced

minced parsley

2 ½ tbsp minced parsley

of curry powder

sprinkle of curry powder

Kosher salt and black pepper

Kosher salt and black pepper

For the Shrimp Pasta with Garlic and Basil

For the Shrimp Pasta with Garlic and Basil

red lentil pasta

4 ounces red lentil pasta

olive oil, divided

2 tbsp olive oil, divided

shrimp, shelled and deveined (shells optionally reserved)

½ pound shrimp, shelled and deveined (shells optionally reserved)

shallot, finely minced

1 shallot, finely minced

garlic, crushed

3 cloves garlic, crushed

dried oregano

1 tsp dried oregano

cherry tomatoes, halved

8 ounces cherry tomatoes, halved

packed basil leaves, minced

¼ cup packed basil leaves, minced

dry white wine (optional)

¼ cup dry white wine (optional)

cashew cream

¼ cup cashew cream

packed parsley, minced

¼ cup packed parsley, minced

DIRECTIONS

1.

For the Cashew Cream

1.

Place cashews in a large bowl, and cover with enough water to fully submerge the cashews.  Allow to soak for at least 4 hours, up to overnight (to quicken this process, you can use boiling water and allow the cashews to soak for 30 minutes).

cashews (raw and unsalted)

16 ounces cashews (raw and unsalted)

Water

Water

2.

Drain the cashews and place in a high-powered blender.  Add just enough water to cover the cashews along with a generous pinch of salt, and blend on high speed for 1-3 minutes, until completely creamy.  Allow to cool completely, jar, and refrigerate until ready to use.

Salt

Salt

3.

For the Overnight Oats

1.

Put old fashioned oats, chia seeds, and cashew cream (diluted with water) in mason jar.

old fashioned oats

½ cup old fashioned oats

chia seeds

¼ cup chia seeds

cashew cream, diluted with 3/4 cup water to make cashew milk

¼ cup cashew cream, diluted with 3/4 cup water to make cashew milk

2.

You can also add about a teaspoon of vanilla extract, an artificial sweetener of your choice, and a pinch of Kosher salt.

Vanilla Extract

Vanilla Extract

Artificial sweetener of your choice

Artificial sweetener of your choice

of kosher salt

pinch of kosher salt

3.

Close and give a good shake, put in fridge, and let sit overnight.

4.

Add berries of your choice and mint to top it off!

Berries and mint for topping

Berries and mint for topping

5.

For the Turkey Bacon BLT

1.

Cook low-fat turkey bacon to your liking.

low fat turkey bacon

4 slices low fat turkey bacon

2.

Put cashew cream in small bowl. Add sprinkles of mustard powder, cayenne pepper, garlic powder, onion powder, salt and pepper to make it taste a bit more like mayo. Lightly whisk together and taste test your creation.

cashew cream with

3 tbsp cashew cream with

cayenne pepper

cayenne pepper

garlic powder

garlic powder

onion powder

onion powder

salt

salt

pepper

pepper

3.

Thinly slice your heirloom tomato while you lightly toast your whole wheat bread.

heirloom tomato, thinly sliced

1 heirloom tomato, thinly sliced

Sprouted wheat bread, lightly toasted

whole Sprouted wheat bread, lightly toasted

4.

Spread your “mayo” on the bread.

5.

Place spinach or butter lettuce, turkey bacon, and tomato on bread to assemble. Finally add toothpicks and cut diagonally to enjoy!

Spinach or butter lettuce

Spinach or butter lettuce

6.

For the Cashew Chicken Salad

1.

Butterfly chicken breasts, press them between sheets of plastic, pound them to a uniform thin-ness using a meat pounder or frying pan.

chicken breasts, butterflied and pounded to a uniform thin ness

3 chicken breasts, butterflied and pounded to a uniform thin ness

2.

Add chicken to a pot of not-quite-yet boiling water, about 185°F. This will lower the temperature so keep the heat on until water is at 185°F again. Cover the pot and after about 15 minutes check if the chicken is at 165°F internally.

3.

Let chicken cool off for about 15-20 minutes. Then, place them on a plate, cover with plastic wrap, and put in fridge for about an hour to chill completely.

4.

After chicken is cool, chop up into bite sized pieces and add cashew cream.

cashew cream

2 ½ tbsp cashew cream

5.

Chop up an apple into bite sized pieces, finely mince green onions and parsley, and add to chicken and cashew cream. Sprinkle curry powder, Kosher salt, and black pepper to your liking.

apple, diced

1 apple, diced

green onions, minced

4 green onions, minced

minced parsley

2 ½ tbsp minced parsley

of curry powder

sprinkle of curry powder

Kosher salt and black pepper

Kosher salt and black pepper

6.

Stir and enjoy!

7.

For the Shrimp Pasta with Garlic and Basil

1.

Cook the pasta according to package directions, until just shy of al dente, and drain, reserving 1/2 cup of the pasta cooking water. Set aside.

red lentil pasta

4 ounces red lentil pasta

2.

Optional: In a large, high-walled sauté pan, add shrimp shells and just enough water to cover. Simmer for 25 minutes, until liquid is reduced by half and opaque, and drain - set aside, and use in place of white wine to finish the pasta.

3.

In a large sauté pan, heat olive oil over medium flame until shimmering. Add the shrimp, sautéing 1-2 minutes on each side, until pink and cooked through. Set aside and cover with aluminum foil to keep warm.

olive oil, divided

1 tbsp olive oil, divided

shrimp, shelled and deveined (shells optionally reserved)

½ pound shrimp, shelled and deveined (shells optionally reserved)

4.

In the same sauté pan, heat the remaining olive oil over medium flame until shimmering. Add the shallot and sauté for 1-2 minutes, until translucent. Add the garlic and oregano, cooking until fragrant, about 1 minute. Add the cherry tomatoes and sauté for an additional 3-5 minutes, until the tomatoes have blistered and softened, adding a bit of water to the pan if the contents begin to burn.

olive oil, divided

1 tbsp olive oil, divided

shallot, finely minced

1 shallot, finely minced

garlic, crushed

3 cloves garlic, crushed

dried oregano

1 tsp dried oregano

cherry tomatoes, halved

8 ounces cherry tomatoes, halved

5.

Reserving a teaspoon for garnish, add the basil, and return the shrimp to the pan to warm through.  Add the pasta, wine or shrimp stock, the reserved pasta cooking water, and the cashew cream.  Cook an additional 1-2 minutes, tossing frequently, until the sauce has thickened and the pasta has absorbed most of the cooking liquid.  Remove from heat and toss in parsley.  Garnish with remaining basil and serve.

packed basil leaves, minced

¼ cup packed basil leaves, minced

dry white wine (optional)

¼ cup dry white wine (optional)

cashew cream

¼ cup cashew cream

packed parsley, minced

¼ cup packed parsley, minced

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