and Recipes

Cooking Healthy

Carrington Medical Spa in Trussville wants to support you with your health goals. That is why we have shared tips on how to cook healthy while enjoying tasty nutritious foods.

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Tex-Mex Black Bean & Quinoa Bowl

EatingWell Test Kitchen

“Skip the tortillas and layer your taco fillings onto protein-rich quinoa in this healthy vegetarian bowl dinner recipe. Top with a dollop of yogurt or sour cream and a splash of your favorite hot sauce.”

Ingredients

    • 1½ cups water
    • 1 cup quinoa
    • 1 teaspoon ground cumin
    • 2 tablespoons extra-virgin olive oil plus 2 teaspoons, divided
    • 2 tablespoons rice vinegar
    • ¼ teaspoon salt
    • ¼ teaspoon ground pepper
    • 4½ cups very thinly sliced cabbage (about ¼ medium head)
    • ½ cup finely chopped red onion
    • 1 medium poblano pepper, chopped
    • 1 15-ounce can black beans, rinsed
    • 2 teaspoons chili powder
    • 1 cup shredded sharp Cheddar cheese
    • ½ cup salsa

Directions

  • 1Bring water and quinoa to a boil in a medium saucepan. Reduce heat, cover and simmer until the water is absorbed, about 15 minutes. Fluff with a fork and stir in cumin. Partially cover and set aside.
  • 2Meanwhile, whisk 2 tablespoons oil, vinegar, salt and pepper in a large bowl. Add cabbage and onion; toss to coat.
  • 3Heat the remaining 2 teaspoons oil in a medium skillet over medium heat. Add poblano and cook, stirring, until softened, 2 to 3 minutes. Stir in beans and chili powder; cook, stirring, until heated through, about 2 minutes more. Remove from heat.
  • 4To serve, layer in each bowl: ¾ cup quinoa, ½ cup bean mixture and ¼ cup cheese. Top each portion with ¾ cup cabbage salad and 2 tablespoons salsa.
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Roasted Cauliflower & Potato Curry Soup

Danielle Centoni
“In this healthy cauliflower soup recipe, roasting the cauliflower first adds depth and prevents the florets from turning to mush. A little tomato sauce and coconut milk give the broth a rich, silky texture. Serve with a dollop of sour cream or yogurt, if desired.”

Ingredients

    • 2 teaspoons ground coriander
    • 2 teaspoons ground cumin
    • 1½ teaspoons ground cinnamon
    • 1½ teaspoons ground turmeric
    • 1¼ teaspoons salt
    • ¾ teaspoon ground pepper
    • ⅛ teaspoon cayenne pepper
    • 1 small head cauliflower, cut into small florets (about 6 cups)
    • 2 tablespoons extra-virgin olive oil, divided
    • 1 large onion, chopped
    • 1 cup diced carrot
    • 3 large cloves garlic, minced
    • 1½ teaspoons grated fresh ginger
    • 1 fresh red chile pepper, such as serrano or jalapeño, minced, plus more for garnish
    • 1 (14 ounce) can no-salt-added tomato sauce
    • 4 cups low-sodium vegetable broth
    • 3 cups diced peeled russet potatoes ( ½-inch)
    • 3 cups diced peeled sweet potatoes ( ½-inch)
    • 2 teaspoons lime zest
    • 2 tablespoons lime juice
    • 1 (14 ounce) can coconut milk
    • Chopped fresh cilantro for garnish

Directions

  • 1Preheat oven to 450°F.
  • 2Combine coriander, cumin, cinnamon, turmeric, salt, pepper and cayenne in a small bowl. Toss cauliflower with 1 tablespoon oil in a large bowl, sprinkle with 1 tablespoon of the spice mixture and toss again. Spread in a single layer on a rimmed baking sheet. Roast the cauliflower until the edges are browned, 15 to 20 minutes. Set aside.
  • 3Meanwhile, heat the remaining 1 tablespoon oil in a large pot over medium-high heat. Add onion and carrot and cook, stirring often, until starting to brown, 3 to 4 minutes. Reduce heat to medium and continue cooking, stirring often, until the onion is soft, 3 to 4 minutes. Add garlic, ginger, chile and the remaining spice mixture. Cook, stirring, for 1 minute more.
  • 4Stir in tomato sauce, scraping up any browned bits, and simmer for 1 minute. Add broth, potatoes, sweet potatoes, lime zest and juice. Cover and bring to a boil over high heat. Reduce heat to maintain a gentle simmer and cook, partially covered and stirring occasionally, until the vegetables are tender, 35 to 40 minutes.
  • 5Stir in coconut milk and the roasted cauliflower. Return to a simmer to heat through. Serve garnished with cilantro and chiles, if desired.
  • To make ahead: Refrigerate for up to 5 days.
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Maple Granola

Sara Haas, R.D.N., L.D.N.
“This quick and healthy granola recipe can be enjoyed like cereal with milk or sprinkled over yogurt to make an easy parfait. Serve with a banana for a balanced breakfast. ”

Ingredients

    • 2 tablespoons pure maple syrup
    • 1 tablespoon canola oil
    • ¼ teaspoon vanilla
    • 1 cup rolled oats
    • ¼ cup chopped pecans
    • 1½ teaspoons ground cinnamon
    • ⅛ teaspoon kosher salt

Directions

  • 1Preheat oven to 325°F. Line a rimmed baking sheet with parchment paper.
  • 2Combine maple syrup, oil and vanilla in a medium bowl. Stir in oat, pecans, cinnamon and salt until evenly combined. Evenly spread out onto the prepared baking sheet.
  • 3Bake the granola, stirring halfway through, until golden, 10 to 15 minutes. Let cool completely before storing.
  • Make Ahead Tip: Store airtight for up to 2 weeks.
  • Equipment: Parchment paper
  • People with celiac disease or gluten-sensitivity should use oats that are labeled “gluten-free,” as oats are often cross-contaminated with wheat and barley.
Ethiopian Cabbage Dish

Ethiopian Cabbage Dish

Recipe By:stamarex

“My Ethiopian friend brought this dish to a potluck and I’ve been making it ever since. It is healthy and delicious. Do not add liquid. The cabbage and potatoes release enough moisture on their own.”

Ingredients

  • 1/2 cup olive oil
  • 4 carrots, thinly sliced
  • 1 onion, thinly sliced
  • 1 teaspoon sea salt
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon ground turmeric
  • 1/2 head cabbage, shredded
  • 5 potatoes, peeled and cut into 1-inch cubes

Directions

  1. Heat the olive oil in a skillet over medium heat. Cook the carrots and onion in the hot oil about 5 minutes. Stir in the salt, pepper, cumin, turmeric, and cabbage and cook another 15 to 20 minutes. Add the potatoes; cover. Reduce heat to medium-low and cook until potatoes are soft, 20 to 30 minutes.

Cooking Healthy and Recipes

Looking for something in particular? Gluten-free, dairy-free? Or do you want to share some favorite recipes with us? Email us and we will share. Let’s support each other in this journey of healthy, happy living.

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