Simple, wholesome recipes for the brand new yr

GRANGER, Ind. (WNDU) – It’s a new year and you may want to change your menu at home.

Chef April Howell of Martin’s Super Markets in Heritage Square shared some quick and healthy recipes on the 16 Morning News Now.

She said it all starts with liking something and figuring out how to make it healthier.

Adding nutrient-dense vegetables and proteins to your diet can make a world of difference.

“I [have] a family, I have five, ”she said. “So, you know, make quick meals, something the kids will do. I bring the children with me and they like to create a lot of it. “

Here are three easy recipes from Chef April:

Nourishing white bean, lemon and rosemary soup

Ingredients:

2 15-oz. Canned cannellini beans, rinsed and drained

4 cups low-sodium vegetable broth divided

2 TBSP. olive oil

1 yellow onion finely chopped

2 large carrots finely chopped

1 teaspoon. each with kosher salt and freshly ground black pepper

4 cloves of garlic chopped

1 15-oz. Can of chickpeas, rinsed and drained

3 tsp. finely chopped fresh rosemary

1 bunch of kale, roughly chopped

Zest and juice of 1 lemon

1/3 cup of grated parmesan plus more for garnish

instructions

1. Combine 1 can of cannellini beans and 1 cup of broth in a blender; mix until everything is smooth. Put aside.

2. Heat the oil in a large stock pot or Dutch oven over medium heat. Add onions and carrots; cook until tender, stirring occasionally, about 6 or 7 minutes. Add garlic, salt and pepper; Cook for 2 minutes. Add remaining can of cannellini beans, chickpeas and rosemary; stir to combine and cook for 1 minute.

• Stir in the mixed bean and broth mixture, the remaining 3 cups of broth, and the chopped escarole. Bring the mixture to a boil; Reduce to a simmer and cook without a lid for 20 to 25 minutes, or until the soup thickens slightly. Stir in lemon zest and juice. Gradually sprinkle in the parmesan, stirring constantly (do not add everything at once, otherwise it can clump).
• Scoop the soup into each of the 6 bowls and garnish with additional Parmesan cheese, broken black pepper and chopped rosemary, if desired. Serve with crusty bread.

Anti-inflammatory pineapple and ginger smoothie

Ingredients:

2 K pineapple, roughly chopped

1 c mango, roughly chopped

1 3 ″ piece of ginger, peeled and roughly chopped

½ c celery, roughly chopped

1 c coconut water

instructions

• Put all the ingredients in your blender, food processor or smoothie maker and puree everything until smooth and creamy. Enjoy!

Salmon wrap with tortilla crust

Ingredients:

1 salmon fillet

½ cup crushed tortilla chip, unsalted

1 TBSP. Vegetable oil

1 tsp Slap Ya Mamma spice (or chili powder or Mexican spice of your choice)

Long leaves of Romaine

Pico De Gallo (fresh from the deli or do it yourself!)

Queso Fresco Cheese

instructions

• In a bowl or plate, add crusted tortilla chips, spices, and oil. Place the salmon face down in the mixture and press into the salmon to form a crust.
• Heat about 1 teaspoon of oil in a pan. After heating, carefully add the salmon face down to make the crust of the tortilla strips crispy. After 2-3 minutes continue on medium and turn salmon. Cover and place on medium heat and cook until done, about 5-7 minutes depending on thickness.
• After cooking, place on the romaine leaf. Cover with pico and some queso fresco. Enjoy!

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