Sheryl Crow’s Healthy Recipes

When Sheryl Crow was diagnosed with breast cancer, she vowed to eat healthier on the road. So she’s written a new cookbook, along with chef Chuck White, featuring wholesome recipes that are so easy, you could make them on a tour bus. Her first cookbook is called “If It Makes You Healthy” and more information on the book can be found on SherylCrow.com.

 

 

By Sheryl Crow from Prevention

When I was a kid growing up in Kennett, Missouri, life was pretty simple. I walked to school every day, I rode my bike anywhere in town, and I always counted on six o’clock dinner.

Every evening, my family sat down to a tasty, well-balanced meal prepared by my mother, who was and continues to be an excellent cook. My mom always tried to be creative–I think she was the first person in our neighborhood to own a wok (although I vividly remember my father saying, “What are peanuts doing in the chicken?!”). But for the most part, we ate typical Midwestern fare: pot roast, fried chicken, mashed potatoes.

As an adult, I never really took any interest in learning how to cook for myself. Meals were grabbed on the go, and I lived mostly off room-service menus and catering spreads. It wasn’t until I was diagnosed with breast cancer in February 2006 that I began paying close attention to the foods I put into my body.

Because I had always been fit and healthy, my cancer diagnosis was a real game changer for me. Never once in my life had I really considered that what I ate could have a direct connection to my wellness. But cancer made me feel vulnerable. My oncologist suggested I work with a nutritionist, which is when I met Rachel S. Beller, RD. I began to eat what I call an Eskimo diet–lots of salmon, brown rice, and colorful vegetables.

I completed radiation two months after my diagnosis and headed off for a summer tour. So that I could eat healthfully on the road, I hired a chef. Chuck White came highly recommended, and I immediately fell in love with what he did with food.

Chuck has brought culinary diversity to my day. For example, I wanted to eat a lot of fish for the omega-3 nutrients but found myself bored with grilled salmon and halibut. Chuck came to the rescue–he’s never at a loss for ways to prepare fish. I was already an ardent veggie lover, but Chuck introduced me to dishes like coleslaw made with just-picked purple cabbage that’s full of vitamins.

As important as my health is, I’m also a believer in the 10% cheat zone. That’s why I think it’s important to have dessert. Chuck managed to make desserts that are extremely inventive–and still pretty healthy! For example, he makes a chocolate mousse thickened with avocado, which truly is amazing.

I hope these easy recipes below, from my new cookbook, set you off toward a better, healthier life too!

Recipe: Pecan-crusted trout with edamame succotash

Ingredients

    For the trout: 

  • 1/4 cup unbleached all-purpose flour
  • 1 teaspoon lemon-pepper seasoning
  • 1/2 teaspoon garlic powder
  • 1 large egg
  • 1 1/2 tablespoons milk
  • 1 cup chopped pecans
  • Four 4- to 5-ounce skin-on trout fillets
  • 2 tablespoons canola oil, preferably expeller-pressed
    For the edamame succotash: 

  • 2 teaspoons canola oil, preferably expeller-pressed
  • 1/4 cup diced red bell pepper
  • 1/4 cup diced red onion
  • 2 teaspoons chopped garlic
  • 1 cup roasted corn
  • 1 cup frozen shelled edamame
  • 2 tablespoons cooked, chopped nitrate-free Smart Bacon or organic bacon
  • 1/4 cup dry white wine
  • 1/4 cup seeded and diced fresh Roma tomatoes, or another ripe tomato
  • 1 tablespoon soy butter or unsalted
  • 1 tablespoon chopped flat-leaf parsley
  • Kosher salt and freshly ground black pepper

Preparation

For the trout:

Preheat the oven to 375°F.

In a shallow dish, whisk together the flour, seasoning, and garlic powder. In a second dish, whisk together the egg and milk. Put the pecans in a third dish or plate.

Coat the side of a fillet without the skin with the flour and then with the egg wash. Press it gently into the pecans to coat thoroughly. Repeat with the remaining trout fillets, so that all 4 are coated on the side without skin.

In a large skillet, heat the canola oil over medium-high heat and when hot, sear the trout, skin side up, for 2 minutes. Turn the fish fillets gently with a spatula and sear the skin side for 2 minutes longer. Transfer the fillets to a lightly oiled baking sheet or shallow pan and bake for 8 to 10 minutes or until cooked through.

For the edamame succotash:

In a large saute pan, heat the canola oil over medium-high heat. When hot, saute the bell pepper, onion, and garlic until softened, 3 to 4 minutes. Stir in the corn, edamame, and bacon and cook for 2 to 3 minutes longer.

Pour the wine into the pan and stir with a wooden spoon, scraping the bottom to loosen any sticking vegetables. Add the tomatoes and cook until warmed through. Add the butter and let it melt. Stir in the parsley, season to taste with salt and pepper.

Serve the fish with the edamame succotash.

Serving Size Serves 4

Recipe: Roasted potato salad with sweet corn and cider vinegar

Ingredients

  • 2 1/2 pounds unpeeled Red Bliss potatoes, diced into pieces about 1/2-inch square
  • 1 medium-size red onion, halved and thinly sliced
  • 2 tablespoons canola oil, preferably expeller-pressed
  • Kosher salt and freshly ground black pepper
  • 1/2 cup extra-virgin olive oil
  • 1⁄3 cup apple cider vinegar
  • Kernels from 3 ears roasted corn (about 1 1/2 cups)
  • 1 cup diced celery
  • 3/4 cup sliced fresh basil
  • 2 teaspoons garlic powder

Preparation

Preheat the oven to 425° F.

In a large bowl, toss the diced potatoes with the onion and canola oil. Season with salt and pepper and then spread on a lightly greased baking sheet. Bake the potatoes for 20 to 25 minutes or until crispy and yet still fork-tender. Set aside to cool to room temperature.

In small bowl, whisk together the olive oil and vinegar.

Return the cooled potatoes to the bowl and add the corn, celery, basil, and garlic powder. Drizzle the vinaigrette over the vegetables and toss to coat well. Season to taste with salt and pepper.

Cover and refrigerate for at least 2 hours and up to 8 hours before serving. If you don’t plan to serve the salad for 7 or 8 hours, add the basil after refrigerating to prevent it from turning brown.

Serving Size Serves 8 to 10

Recipe: Quinoa-stuffed poblano peppers with salsa romesco

Ingredients

    For the stuffed poblanos: 

  • tablespoons canola oil, preferably expeller-pressed
  • medium-size onion, diced
  • 1 large red bell pepper, seeded and diced
  • 2 teaspoons chopped fresh garlic
  • 1 tablespoon tomato paste
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • 1/4 teaspoon dried red chili flakes
  • 6 ounces Mexican or American beer
  • 3 cups cooked quinoa
  • One 15-ounce can black beans, drained, preferably organic
  • 1 bunch scallion, green parts only, trimmed and sliced
  • Grated zest of 1 lime
  • 1 tablespoon chopped cilantro
  • 4 poblano peppers, halved lengthwise and seeded
  • Kosher salt and freshly ground black pepper
  • 8 ounces shredded soy Cheddar or low-fat cheese
  • 2 cups Romesco Sauce (below)
  • Lime wedges, for garnish, optional
  • Chopped cilantro, for garnish, optional
  • Chopped scallions, for garnish, optional
    For the romesco sauce: 

  • 5 medium-size tomatoes, coarsely chopped
  • 1 large red bell pepper, seeded and coarsely chopped
  • tablespoon chopped garlic
  • 2 tablespoons canola oil, preferably expeller-pressed
  • 1 cup torn stale bread
  • 1/2 cup toasted almonds
  • 2 1/2 tablespoons red wine vinegar
  • 1/4 teaspoon dried red chili flakes
  • Kosher salt and freshly ground black pepper
  • 1⁄3 cup olive oil

Preparation

For the stuffed poblanos:

In a medium-size saucepan, heat 2 tablespoons of the canola oil over medium-high heat and when hot, saute the onions, bell pepper, and garlic for 3 to 4 minutes. Add the tomato paste, cumin, chili powder, and pepper flakes and cook until well blended, about 2 minutes longer. Pour the beer into the pan and cook, stirring, until nearly all the liquid evaporates.

Remove the pan from the heat and stir in the quinoa, beans, scallions, lime zest, and cilantro.

Preheat the oven to 350° F. Lightly spray a baking sheet with canola oil spray.

Put the poblano peppers, cavity side up, on the baking sheet and coat each lightly with the remaining tablespoon of canola oil (you may not need the entire tablespoon), and season with salt and pepper, to taste. Spoon about 1/2 cup of the quinoa stuffing into each pepper. Top with the shredded cheese and bake until the cheese melts and the pepper is soft, 10 to 12 minutes.

For the romesco sauce:

Preheat the oven to 375° F. Lightly spray a baking sheet with canola oil spray.

In a large bowl, toss together the tomatoes, bell peppers, garlic, and canola oil. Spread the vegetables on the baking sheet and roast until the peppers begin to soften, 10 to 15 minutes. Watch carefully so that the garlic does not burn.

In the bowl of a food processor fitted with the metal blade, process the roasted vegetable mixture with the bread, almonds, vinegar, and dried pepper flakes for 2 to 3 minutes or until fairly smooth but not completely pureed. Turn off the food processor and scrape down the sides. Season to taste with salt and pepper.

With the processor running, drizzle the olive oil through the feed tube as the sauce emulsifies. If the sauce is too thick, thin it with a little water, 1 teaspoon at a time.

Spoon 1/2 cup of the romesco sauce on each of 4 serving plates and top with 2 stuffed pepper halves. Garnish each plate with a lime wedge, cilantro, and/or scallions.

Serving Size Serves 4

 

Recipe: Grilled peaches and cream

Ingredients

  • 2 large, ripe peaches
  • 2 tablespoons honey
  • 2 teaspoons canola oil, preferably expeller-pressed
  • 4 ounces cream cheese,
  • 1 teaspoon freshly squeezed lemon juice
  • 1 tablespoon dried lavender
  • About 2 tablespoons chopped mint leaves or 8 whole mint leaves, for garnish, optional

Preparation

Prepare a gas or charcoal grill so that the heating elements or charcoal are medium-hot. Before you start the fire, rub the grate with a little canola oil to prevent sticking.

Cut the peaches in half and scoop out the pit to leave a cavity for the cream cheese. Cut a small slice off the rounded outside of the peach to allow it to sit flat on a plate.

Put the peaches in a large mixing bowl and gently toss with 1 tablespoon of the honey and the canola oil.

Put the peaches, cavity sides down, on the grill and cook for about 2 minutes.

Turn the peaches over and continue to grill for about 1 minute longer or until softened but not mushy. Remove the peaches from the grill and refrigerate until ready to serve. (Alternatively, grill the peaches following the same directions and using a grill pan set over the stove’s burner.)

Meanwhile, in the bowl of a food processor fitted with the metal blade or in a bowl, process or whisk the cream cheese with the remaining tablespoon of honey, lemon juice, and lavender. Transfer the cream cheese to a zipped plastic bag and refrigerate for at least 1 hour and up to 24 hours.

When you are ready to serve, remove the peaches and cream cheese filling from the refrigerator and snip off a bottom corner from the plastic bag. Pipe the cream cheese filling into the peach cavities by squeezing it through the snipped corner of the bag. Serve immediately or refrigerate for up to 3 hours, garnishing with mint, if desired.

Serving Size Serves 4

Recipes from NBC.com

More recipes from the cookbook at Prevention.com

The FT program creates personalized Fitness and Nutrition programs for our clients. We also have created a program for Type 2 Diabetics. More information and a list of our FT Studios across Northern New England can be found at FTGetsResults.com

 

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