Recipes

Take a look at some delicious, healthy recipes. Brought to you by your friends at FastMed Urgent Care!

Kale Salad with Lemon and Parmesan

So you’ve heard a lot about kale. It’s all the rage these days. Every health food nut you know is telling you kale is the new super food. But how do you eat it? How do you make a big leafy plant delicious? Well, we’ve got you covered.

Our Kale Salad with Lemon and Parmesan takes a great, healthy food and transforms it in a simple way. As a bonus, your kids will love it—because there’s cheese involved.

Let’s get started with the recipe and a how-to video. Then try it yourself!

What You Need

  • 2 bunches of kale
  • 1 fresh lemon
  • ½ cup of olive oil
  • 1/3 cup of shredded parmesan
  • salt & pepper to taste

What to Do 

  1. Break up the kale.
  2. Wash and dry it. Use a salad spinner if you have one.
  3. Toss the kale with olive oil. Squeeze in your lemon over the kale. Add Parmesan cheese.
  4. Stir the salad thoroughly, and serve.

It’s that simple! You can offer this as a simple side salad or add some grilled protein and have it for a meal. It’s up to you.

Harvest Pumpkin Smoothie

Do your kids hear you order a pumpkin spice latte each morning and beg for a sip? We’ve got just the treat for them—one without all the caffeine.

 Our Harvest Pumpkin Smoothie is a quick, fun treat you can whip up in your blender. It’s also a way to sneak some extra fruit into your kid’s diet. So many of us struggle to get our kids to eat correctly and keep the many packaged alternatives to a minimum, so this smoothie is a big win! 

Everything you need to know to create this treat is below, including an instructional video. Give it a try!

What You Need

  • 1 apple, diced
  • ½ can pumpkin, chilled
  • 2 cups almond milk
  • 1/8 tsp vanilla extract
  • 1 cup ice cubes
  • ½ tsp cinnamon

What to Do 

  1. Mix ingredients in a blender. You can start with the apple, pumpkin and almond milk.
  2. Next add the vanilla extract and cinnamon.
  3. Complete the mixture with ice.
  4. Finally, blend until smooth.
  5. Pour into a cup and garnish with a dash of cinnamon, if you’d like.

In just a few more minutes than it takes to open a bag of chips, you have a healthy, delicious treat to offer the kids. 

Healthy Lunchbox Baked Apples

Let’s face it: it’s really, really hard to get most kids to eat healthy food. They bring their lunchboxes home still packed full of the baby carrots and yogurt you’ve tried to finagle them into for months, or, worse yet, choose the pizza and french fries in the cafeteria over your carefully prepared options. How do you get veggies or fruits into them without begging?

You could try bribery, but we prefer a different method: ply them with dessert. A fruit dessert, that is. These baked apples are the perfect lunchbox size, and they’re sweet enough to tempt your picky eater. Even better, they’re easy to prepare: just pop them in the microwave the night before!

Even as desserts, apples help you regulate the levels of glucose in your blood with flavonoids that inhibit certain enzymes involved in the breakdown of complex carbs into sugars. In plain language, baked apples taste sweet, but keep your blood sugar low! Nifty, huh?

So before you go another round in the lunchbox battle, give these a try. You may just trick your kid into a healthier day.

What you need: 

  • 1 apple
  • 1 tsp. raisins
  • 1 Tbsp. packed brown sugar
  • 1 tsp. unsalted butter, softened
  • 1/8 tsp. cinnamon 

What to do:

  1. Core apple. Remove the peel from top 1/2 inch. In a bowl, mix raisins, sugar and softened butter. Pack mixture into core of apple. 
  2. Place the apple right side up in a microwave-safe bowl. Pour 1/2 cup water into bowl. Sprinkle cinnamon over top of the apple. Cover bowl with microwave-safe plastic wrap, punctured three times for the steam to escape. Cook in microwave on full power for 5 minutes, or until apple is fragrant and soft. Check every two minutes, as microwave cook times vary. 
  3. Refrigerate the apple overnight. Put in tupperware send it on to school. These apples may be served cold, but for an extra treat, tell your child to microwave it for 30 seconds in the cafeteria microwave and eat warm.

Kid Friendly Veggie Rolls

Parents, how many hours have you spent trying to get your kids to eat their vegetables?

If you’re like most of us, the answer is painfully high, and you’ll take any opportunity to make healthy eating more palatable. FastMed Urgent Care has one suggestion: make them look like fun!

These kid-friendly veggie rolls look like sushi and are fun to eat with your hands, which makes them a popular choice for tactile toddlers. They’re chock full of the root vegetables carrots and jicama (a South and Central American root veggie a lot like a sweet potato), which contain crucial vitamins and minerals necessary for your child’s healthy development. Carrots can protect against future heart disease, and jicama contains enough iron to keep your kids’ hearts pumping strong, healthy blood for years to come. To round it off, cucumbers don’t just add crunch; they’re anti-oxidants! 

We’ve got everything you need to know about this simple recipe below, including a how-to video. Take a look!

What You Need

  • 2 sandwich bread slices, flattened
  • 4 cucumber, 4 carrot, and 4 jicama lengthwise slices (each 6 inches long)
  • Sour cream or cream cheese (we prefer the cream cheese, but some people like to combine these ingredients into a spread: 3 Tbsp. cream cheese mixed with 1 1/2 Tbsp. sour cream

What to Do 

Flatten the bread slices with a rolling pin and spread cream cheese (or your dairy spread of choice!) over them. Lay 2 carrot, 2 cucumber and 2 jicama matchsticks in the middle of each slice, and let the ends hang over the edges of the bread. Roll up your bread, pressing it gently to seal. Cut each roll into 4 equal pieces, and voila! A delightful, nutritious child treat.

Chocolate Protein Brownies

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When you need that chocolate fix, these brownies will come to the rescue. They’re perfect for a picnic or potluck; they actually taste better the second day! We’ve used healthy substitutes to make this typically calorie-laden treat a healthier indulgence. Swap half a stick of butter for ¼ cup of coconut oil. Use half as much semisweet chocolate (but keep all that chocolatey flavor) by adding in a scoop of chocolate protein powder. Instead of a cup of white sugar, ¼ of a cup of stevia is a natural, calorie-free alternative that adds just as much sweetness. A couple of tablespoons of white sugar balance out any bitterness, and walnuts are full of healthy fats and immunity-boosting antioxidants. The condensed milk bakes to a sweet homemade dulce de leche. Sure, you’re better off with a watermelon slice – but when your chocolate craving can’t be ignored, these protein brownies are the way to go!

What You Need

  • 1 can sweetened condensed milk
  • ¼ cup butter
  • ¼ cup coconut oil
  • 3 ounces semisweet chocolate
  • 3 Tbsp unsweetened cocoa powder
  • 1 scoop (32 grams) chocolate protein powder
  • 3 eggs
  • ¼ cup stevia
  • 2 Tbsp sugar
  • 1 tsp vanilla extract
  • ½ cup whole wheat flour
  • ½ cup all-purpose flour
  • 1 cup chopped walnuts

What to Do

1. Preheat the oven to 425°. Pour the sweetened condensed milk into a small, shallow baking dish. Place this dish in a larger baking dish, and fill the larger dish with water. Cover both pans with aluminum foil and bake for an hour, checking occasionally to make sure there is still water in the larger pan. 


2. Remove the milk from the oven and let it cool. Whisk it until it is only slightly lumpy. Set aside.


3. In a small saucepan, melt the butter, coconut oil, and chocolate over low heat, stirring constantly. Remove from heat and whisk in cocoa powder and protein powder. Pour into a large bowl. 


4. Stir in the eggs, stevia, sugar, vanilla extract, whole wheat flour, all-purpose flour, and nuts. Add the whisked and cooled condensed milk.


5. Heat the oven to 350°. Line the sides and bottom of an 8x8 or 9x9 pan with greased aluminum foil. Pour in the batter and bake brownies for 35 to 40 minutes, or until firm.

Party Prawns

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Okay, okay – technically, we made this recipe with shrimp and not prawns, but who can resist a little alliteration? This savory appetizer is a takeoff on shrimp scampi, with the superb addition of fresh basil for additional flavor. Instead of the typical scampi sauce (lemon, garlic, and butter), this recipe sacrifices fat but not flavor by using coconut oil, along with fresh-squeezed lemon juice, and minced garlic cloves. Shrimp is high in protein, and with this healthy variant of scampi sauce, you won’t think twice about popping two (or three or four or five) in your mouth at a time!

What You Need

  • ½ cup coconut oil
  • 2 Tbsp lemon juice
  • 1 Tbsp and 2 tsp Dijon mustard
  • 3 cloves garlic, minced
  • ¼ cup fresh basil, chopped
  • 1 Tbsp fresh parsley, chopped
  • 2 lbs large shrimp (I used precooked and deveined, but you can use raw- just adjust cook time accordingly)

What to Do

1. Preheat the oven to 425°. Combine all ingredients except shrimp in a small saucepan and heat, stirring, until the coconut oil liquefies. (It was hot enough outside that my coconut oil was already liquid, so I skipped this step and just mixed in a bowl).

2. Place a layer of shrimp on a cookie sheet or in a casserole dish. Be careful not to overlap.

3. Pour the sauce over the shrimp and warm in the preheated oven for five minutes. If you’re using raw shrimp, cook them for ten or twelve minutes, or until they turn pink.

Thai Pork Tenderloin

Thai cuisine is delicious (and popular!), and this pork tenderloin recipe uses fish sauce, a main ingredient in many Thai dishes. Don’t be put off by the way fish sauce smells (we’ll warn you now – it’s potent!). It adds a unique character and flavor to this pork tenderloin that you just can’t replicate with other ingredients. Pork tenderloin is quite healthy – it has less fat than a chicken breast, and has been certified as a heart-healthy food by the American Heart Association. Tenderloin is the leanest pork cut, but you can make this recipe with chops, too. It’s low in fat and high in protein, plus it tastes great! Try this Thai-inspired dish over a bed of jasmine rice, which will soak up that extra sauce.

What You Need

Marinade:

2 Tbsp. fish sauce

2 Tbsp. extra virgin olive oil

2 Tbsp. soy sauce

1 Tbsp. brown sugar

3 cloves garlic, minced

1½ lbs. pork tenderloin

Sauce:

⅓ cup white sugar

¼ cup white vinegar

¼ cup lime juice

2 Tbsp. fish sauce

2 cloves garlic, minced

¾ tsp. red pepper flakes

What to Do

1. Combine all marinade ingredients except pork in a small bowl.  

2. Trim the pork tenderloin of fat, and cut into strips or medallions. Put the tenderloin in a plastic bag and coat with the marinade. Allow it to marinate in the fridge for at least an hour. 

3. Grill or sauté the pork tenderloin in a cast iron skillet until it is cooked through.

4. As the pork cooks, mix all the sauce ingredients in a small bowl. Serve the sauce alongside the pork tenderloin, or pour it on top.

 

Zesty Sweet Potato Fries

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Sweet potatoes truly are delicious and nutritious. Originally grown by Native Americans, they were the main source of nourishment for colonial settlers and soldiers during the Revolutionary War. They are an excellent source of vitamins A and C, and they’re also full of carotenoids like beta-carotene. These antioxidants can help prevent some types of cancer and heart disease, and promote a healthy immune system and good vision. And what better way to get those benefits than by eating fries? Of course, these ‘fries’ are actually oven-baked – but they’re just as delicious. Try serving alongside our tasty turkey burgers, or lentil veggie burgers for a vegetarian meal! 

What You Need

3 medium-sized sweet potatoes

3 Tbsp. olive oil

1 Tbsp. creole seasoning (I use Emeril Lagasse’s recipe, but use any spices you like!)

What to Do

1. Preheat the oven to 425°. Peel the sweet potatoes if you prefer (the skins make it crispier) and then slice them into strips. The thinner your strips, the faster they’ll cook.

2. Put the sweet potato strips, olive oil, and spices into a plastic bag and shake to coat.

3. Line a baking sheet with foil and spray with cooking spray. Place the sweet potatoes on the sheet in a single layer and bake in the preheated oven for 30 minutes, flipping halfway through. Increase the temperature to 500° and cook for an additional 5 minutes. Serve!

Tasty Turkey Burgers

There’s nothing better than a big, juicy hamburger or cheeseburger, but ground beef is notorious for its dubious ingredients and its high fat content. Of course, ground turkey can be fattier than the leanest types of ground beef, so be sure to look carefully at the labels. Shop around for ground turkey breast, as breast meat is much leaner than dark meat. These turkey burgers taste great, and you can even double the recipe and freeze raw patties for later cookouts. Add a whole wheat bun and some veggies, and you’re good to go!

What You Need

  • 3 lbs. ground turkey breast
  • ¼ cup seasoned bread crumbs
  • ¼ cup finely diced onion
  • ¼ cup chopped fresh parsley
  • 2 egg whites
  • 4 cloves garlic, minced
  • 1 tsp salt, or to taste
  • ¼ tsp pepper, or to taste

What to Do

1. Mix all ingredients in a large bowl and form into patties. 

2. Cook on an outdoor grill, or in a skillet over medium heat to an internal temperature of 180°. Serve alone or on a bun with your favorite fixings.

Rockin’ Guacamole

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Rockin’ Guacamole recipe

When most people think of guacamole, they picture a giant tub of greenish goo served on Super Bowl Sunday next to other unhealthy appetizers like stuffed mushrooms and cocktail weenies. But guacamole isn’t just for dipping your chips (although it’s certainly good for that!). You can use it on your baked potatoes in lieu of sour cream, spread it on a sandwich in place of mayonnaise, or even use it to top hamburgers and hot dogs. Avocado fruits contain healthy, fibrous fats that help lower bad cholesterol, and they are chock full of nutrients and antioxidants. This recipe makes only four servings; avocados should be eaten in moderation, as they are calorically dense. You (and three friends) won’t have to feel guilty about eating the whole thing!

 What You Need

Rockin’ Guacamole recipe

  • 3 ripe avocados
  • 1 medium tomato
  • ½ cup sweet onion
  • ¼ cup chopped fresh cilantro
  • 2 Tbsp. lime juice
  • 3 cloves garlic, minced
  • A pinch of cumin
  • Salt to taste

What to Do

1.Peel your avocados, remove the pits, and place in a big bowl. Add the lime juice and mash until avocados are desired consistency.  

Rockin’ Guacamole recipe

2. Dice the tomatoes and onion and add to the mashed avocado. Add the minced garlic, and the cumin and salt to taste. Refrigerate for at least an hour before serving.

 Rockin’ Guacamole recipe