Healthy Spring Recipes
Spring has officially sprung and CMC Weight Loss wants you to enjoy all the yumminess of the season with these healthy recipes.
Grilled Peach Salsa
Prep Time: 25 minutes Cook Time: 5 minutes
Total Time: 30 minutes Servings: 4
Next time you have a bounty of ripe peaches, try this sweet and spicy, grilled salsa. Serve with tortilla chips or pair it with your favorite protein. you can even add it to your tacos.
Ingredients
- 1 1/4 pounds ripe peaches, halved and pitted
- 1 teaspoon canola oil
- 2 tablespoons finely chopped red onion
- 2 tablespoons finely chopped red or orange bell pepper
- 1 small jalapeño, seeded and finely chopped
- Zest and juice of one lime
- 1/4 to 1/2 cup chopped cilantro
- 2 to 3 tablespoons chopped fresh mint (optional)
Directions
- Preheat your grill to medium heat.
- Brush the cut sides of the peaches with the oil.
- Grill them over medium heat for 3 to 5 minutes or until they just begin to brown. Grill them with the lid down so the peaches will cook through a bit.
- Chop the peaches into 1/4-inch pieces and toss with the other ingredients. Serve with chips as an appetizer, or pair with your favorite protein as part of a main course.
Asparagus Soup
Prep Time: 30 minutes Cook Time: 30 minutes
Total Time: 1 hour Servings: 6
A smooth asparagus soup is an easy and delicious way to celebrate the beginning of spring. Adding the potato helps make the soup creamy without the addition of any dairy, so this recipe fits well within any diet, including vegan and plant-based.
Ingredients
- 2 tablespoons extra-virgin olive oil
- 2 pounds asparagus (about 2 bunches)
- 1 medium leek, white and light green parts only
- 1 small shallot
- 1 medium Yukon Gold potato
- 1 garlic clove
- 2 sprigs thyme
- 1 bay leaf
- 3 cups low-sodium vegetable stock
- 3 cups water
- Juice of 1/2 lemon
- Kosher salt
- Freshly ground black pepper
Directions
- In a medium saucepan, combine the vegetable stock, water, thyme, and bay leaf and start the boiling process.
- Grab one of the asparagus stalks and bend it until it snaps into two pieces. This is the natural breaking point and tells you where the fibrous stalk becomes tender. Trim the root ends from the remaining asparagus to roughly match the one you snapped. Add all of the root ends to the stock, bring to a boil, and let simmer while you chop the remaining vegetables.
- Cut the rest of the asparagus into one-inch pieces, leaving the tip ends intact. Trim the root off of the leek, cut it in half lengthwise, and rinse away any dirt.
- Roughly chop the leek, shallot, and potato into half-inch pieces. Mince the garlic.
- Heat a large soup pot over medium heat for a couple of minutes and then add the olive oil.
- When the oil is hot, add the cut leek, shallot, and potato. Cook, stirring occasionally, for about 5 minutes, or until the leek and shallot are translucent and the potato is softening. You can prevent browning by covering it with a lid or turning the heat down slightly as needed.
- Stir in the garlic and, once fragrant, strain the simmering stock into the pot with the vegetables. Discard the asparagus root ends, thyme, and bay leaf.
- Add the chopped asparagus to the pot and bring to a boil, then reduce to a simmer. If you want, remove a few asparagus tips after 3 minutes and reserve these for garnish.
- Turn off the heat after 5 to 7 minutes of total simmering time.
- Stir in the lemon juice, salt to taste, and a few grinds of black pepper.
- Puree the soup in two batches using a blender. Remember to remove the cap from the blender lid when pureeing hot liquids.
- Combine all of the soup, taste for additional seasoning, and serve.
Strawberry & Spinach Salad with Shallot Vinaigrette
Total Time: 25 minutes Servings: 4
This flavorful salad with strawberries, garbanzo beans, cucumber, and feta cheese can make a balanced lunch or side to your favorite protein. Each component can be prepared in advance but wait until you are ready to eat to add the dressing and bean mixture.
Ingredients
- 6 ounces baby spinach
- 1 cup strawberries, sliced
- 1 cup cucumber, sliced into half-moons
- ¼ cup thin sliced red onion
- 1 cup garbanzo beans (if canned, rinse)
- 2 ounces feta cheese or other crumbled cheese
- 3 tablespoons canola or olive oil
- 1 1/2 tablespoons balsamic vinegar
- 1/4 teaspoon shallots, finely chopped
- 1 teaspoon fresh thyme (remove leaves from stems)
- Kosher salt and freshly ground black pepper
Directions
- Prepare your spinach greens by rinsing and spinning them dry in a salad spinner. Place them in the refrigerator until you’re ready to assemble to keep the spinach crisp. If using prewashed, bagged spinach, empty into a large bowl and discard any wilted greens. Refrigerate until ready to assemble.
- Combine the strawberries, cucumbers, onions, and beans in a medium bowl and set aside.
- Prepare the dressing by adding oil, vinegar, shallots, thyme leaves, kosher salt, and freshly ground pepper to a jar or dressing container. Close tightly and shake thoroughly until emulsified. You can also whisk all the ingredients together in a medium bowl.
- Pour 1/4 of the dressing over beans, cucumber, and strawberries and gently fold until coated.
- Remove spinach from the refrigerator, season with salt and pepper (this allows the dressing to coat greens). Add the remaining dressing, and mix thoroughly. Add bean mixture and crumbled feta cheese, then toss gently and serve immediately.
Turkey Stuffed Rainbow Peppers
Prep Time: 15 minutes Cook Time: 20 minutes
Total Time: 35 minutes Servings: 8
Colorful stuffed peppers are hearty, packed with protein, and plenty of veggie action. They make a wonderful light meal on their own but they also pair nicely with other dishes. (Try them with the asparagus soup for a larger meal.) These peppers will also reheat well which means they will make a great lunch for you the following day.
Ingredients
- 2 tablespoons extra-virgin olive oil
- 1/2 yellow onion, peeled and chopped
- 4 minced garlic cloves
- 1 pound ground turkey
- 1/2 cup fresh basil leaves, chopped
- 4 medium bell peppers, tops removed and seeded
- 1/4 cup Parmesan cheese, plus extra for sprinkling
- Salt and pepper, to taste
NOTE: Make a subtle flavor change to this recipe by substituting coconut oil or sesame oil in place of olive oil.
Directions
- Preheat your oven to 350 degrees.
- In a large sauté pan, warm the oil over moderate heat.
- Add the onion and garlic and cook until the onions are soft (about 3 minutes).
- Add the turkey and cook for 10 minutes, stirring often until the turkey is cooked.
- Add in the basil.
- Stuff the peppers with the mixture and sprinkle the cheese on top.
- Season with salt and pepper.
- Place the peppers in a 9-by-9-inch baking pan and bake for 20 minutes.
Spaghetti Squash Lasagna
Prep Time: 45 minutes Cook Time: 45 minutes
Total Time: 1 hour 30 minutes Servings: 6
This spaghetti squash lasagna is an easy main dish that’s perfect for a Spring holiday dinner and simple enough to prepare for a hectic family meal. The spaghetti squash and sauce can be prepared in advance and stored in the fridge until ready to assemble. Just add another 10 to 15 minutes to the baking time to make sure the lasagna is heated through.
Ingredients
- 2 tablespoons extra virgin olive oil (divided), plus 1 teaspoon for the squash
- 3 to 4 medium tomatoes, cut into thick 1/2-inch slices
- 2 cloves garlic, peeled and trimmed
- 1/2 small onion, chopped into large 1/2-inch chunks
- 1 teaspoon dried oregano
- 4 to 5 large fresh basil leaves, torn in half
- 2 tablespoons dry red wine (optional)
- 1 spaghetti squash
- 1 1/2 cups shredded part-skim mozzarella
Directions
- Preheat the oven to 425 degrees.
- Cut the spaghetti squash in half, and remove the seeds and strings in the center.
- Bake cut side up for 15 minutes, then brush a teaspoon of olive oil on the flesh before turning cut side down to bake for an additional 25 to 35 minutes, until the flesh is tender and a knife slides through easily.
- Remove the squash from the oven and let it cool for at least 10 minutes. When it’s cool enough to handle, use a fork to separate the flesh from the skin, but leave the flesh in each skin shell until you are ready to assemble the lasagna. You should have two roughly equal mounds of squash resembling short spaghetti strands.
- While the spaghetti squash is roasting, prepare your sauce.
- Rub one tablespoon of olive oil on a baking sheet and arrange the tomato slices on the sheet. Avoiding overlapping the slices as much as possible.
- Place the whole, peeled garlic cloves on the baking sheet, and intersperse them with the chopped onions. Sprinkle with dried oregano and basil leaves, spreading across the tomatoes.
- Drizzle with the remaining olive oil and roast the vegetables in the oven with the squash for 12 to 15 minutes, flipping the tomatoes about halfway through.
- Remove from the oven when the tomatoes are soft and cooked through and the onions are starting to become translucent. Save all of the juice the tomatoes leaked and include it in your sauce!
- Measure out the wine and pour it into a medium bowl. Scoop the sauce ingredients that you roasted into the bowl with the wine and let them cool for at least 5 to 10 minutes.
- After they have cooled, pour the sauce ingredients into a blender and puree until smooth.
- Reduce the heat of your oven to 350 degrees.
- To assemble your lasagna, ladle one-third of the sauce in a 9 x 9-inch square baking dish and spread evenly across the bottom.
- Take half your shredded spaghetti squash and cover the sauce.
- Sprinkle half of the cheese over the squash.
- Ladle another third of the sauce over the cheese, and then follow with the remaining half of the squash.
- For the top layer, spread the remaining third of the sauce and finish with the remaining cheese on top.
- Bake the assembled lasagna for 15 to 20 minutes, until the cheese is melted and it is heated through. Serve while hot.
NOTE: To safely puree hot liquids, remove the centerpiece of the blender lid to allow steam to escape and secure the blender lid on the blender. Then place a clean towel or pot holder over the opening in the blender lid to avoid splatters.
Seafood Stew
Prep Time: 40 minutes Cook Time: 20 minutes
Total Time: 1 hour Servings: 4
The word “stew” conjures up a hearty dish best served in fall or winter. But unlike the traditional meat stews seafood stews are light and flavorful, and can be easily prepared in less than an hour.
Ingredients
- 3 leeks, white part only, thinly sliced
- 1/4 cup olive oil
- 3 garlic cloves, minced
- 1 1/2 cups dry white wine
- Juice of 1 lemon
- 3 large tomatoes, seeded and chopped
- 1 1/2 to 2 pounds large shrimp, shelled and deveined
NOTE: Instead of shrimp, you can use a firm white fish such as sea bass, cod, or swordfish, cut into bite-sized pieces. You can also use scallops or a combination of all three.
Pesto:
- 3 cups fresh basil leaves, washed
- 1 or 2 cloves of garlic
- 1/2 cup olive oil
- 2 tablespoons grated parmesan cheese
- Salt and pepper to taste
NOTE: Homemade pesto makes a big difference, but if you prefer, you can substitute 1/2 to 3/4 cup of store-bought basil pesto.
Directions
- Prepare the pesto by combining the basil and garlic in a food processor. Then add 1/2 cup of olive oil and process until the mixture is fine. Mix in the parmesan cheese, and salt and pepper to taste. Set your pesto aside.
- Sauté the leeks in olive oil over medium heat until they begin to soften. (About 5 minutes)
- Add the minced garlic, and sauté for another minute.
- Raise the temperature to medium-high, and add the wine. Bring to a boil.
- Boil for 4 minutes.
- Add the lemon juice and tomato. Season with salt and pepper. Cook until the tomatoes begin to release their juice.
- Add in the shrimp. Toss well, and simmer for 3 to 4 minutes (until the shrimp are pink and firm). You do not want to overcook the shrimp.
- Stir in the pesto to taste, and adjust your seasonings as needed. It’s ready to serve.
NOTE: This recipe includes half the pesto however you can adjust this to suit your taste.
Market Fresh Strawberry Pie
Prep Time: 10 minutes Cook Time: 30 minutes
Chill Time: 4 hours
Total Time: 4 hours 40 minutes Servings: 8
Spring means farmers’ markets are back with their abundance of fruits and vegetables. It’s also a great time to try picking your own berries at a local farm. This pie made with market fresh strawberries is perfect for a warm spring or early summer evening.
We use less butter and sugar than traditional pies. The crust and filling can be prepared in advance and stored in the fridge overnight. Keep refrigerated until you are ready to serve. Prepare the topping just before serving.
Ingredients
- 2 cups sliced strawberries
- 2 tablespoons balsamic vinegar
- 1/4 cup sugar
- 2 tablespoons water
- 2 teaspoons cornstarch
- 1 tablespoon fresh lemon juice
- 3 to 4 cups small strawberries, stems removed
Crust:
- 1 1/2 cups graham cracker crumbs
- 3 to 4 tablespoons butter, melted
- 2 tablespoons sugar
- Cooking spray
Topping:
- 1 1/2 teaspoons butter
- 3 tablespoons graham cracker crumbs
- 1 tablespoon chopped hazelnuts, walnuts, or almonds
Directions
Crust:
- Combine the first 3 ingredients in a bowl, tossing with a fork until moist.
- Coated a 9-inch pie plate with cooking spray. Then press the mixture firmly into the bottom and up the sides of the pie plate creating a crust.
- Bake in a 350 degrees oven for 10 to 15 minutes, until golden brown. Cool on a wire rack.
Filling:
- Combine strawberry slices and balsamic vinegar in a medium nonstick skillet. Cook the berry mixture over medium-high heat for 3 minutes, stirring occasionally.
- Stir in 1/4 cup sugar.
- Combine the water and cornstarch in a small bowl.
- Add the cornstarch mixture into the pan with the berry/vinegar and bring to a boil. Cook 1 minute longer, stirring constantly.
- Remove from the heat and stir in the lemon juice. Cool completely.
- Arrange the whole, fresh strawberries, stem sides down, in the crust.
- Pour the cooled strawberry mixture over the whole strawberries. Cover loosely and chill for 4 hours or overnight.
Topping:
- Melt 1 1/2 teaspoons butter in a small skillet over medium heat.
- Add 3 tablespoons cracker crumbs and the chopped nuts.
- Cook for 2 minutes or until golden brown. Set this aside to cool.
- Sprinkle the crumb mixture over the pie and serve.
Achieve your Weight Loss Goals
Eating nutritious meals is only one aspect of living healthier and maintaining your weight. If you live in Myrtle Beach or Florence and are struggling with shedding pounds and navigating health issues associated with obesity, then CMC Weight Loss may be the ticket to helping you achieve your goals.
CMC’s Surgical Weight Loss Program offers two surgical procedures including Gastric Bypass and Sleeve Gastrectomy and offers robotic surgery as a surgical option. We also offer non-invasive medical weight loss measures, informational seminars, support groups, nutritional counseling, and exercise options including our Walking Club and free bariatric exercise program to help our patients throughout their weight-loss journey.
