YOU ARE WHAT YOU EAT...
It isn't about dieting.....eating a well-rounded and varied diet will go a long way toward making sure you have all the nutrients you need. Our bodies use everything we put into it, and what we give it determines how it's used — for good health, or for bad.
1. Take some lightly salted water in a large pot and put to a rolling boil. Cook the Swiss chard stems in this boiling water until becomes tender, for 10 to 15 minutes; drain and rinse with some cold water and set aside.
2. Take another large pot of lightly salted water to a rolling boil. Cook the pasta in boiling water until becomes tender yet firm to the bite for 4 to 5 minutes; drain.
3. In the meantime, melt the butter with the olive oil in a large skillet over medium heat; stir in the onion and garlic scapes. Cook and stir until the onion is soft and translucent, about 5 minutes. Increase heat to medium-high, stir in the chard stalks, and cook until the onion has browned, about 5 minutes more. Season with salt and pepper; stir in the cooked pasta to serve.
CHICKEN MANGO BURGER
BLUEBERRY GREEN TEA BREAKFAST SMOOTHIE
2. Add the liquids to the top to ensure proper blending.
3. Drink and enjoy@
SPRING GREEN LASAGNA
SPRING RADISH SALAD
BLACK BEAN SALAD WIHT CHICKEN
1/4 cup black beans
1 teaspoon chicken broth
Pinch of cumin
Pinch of cayenne
Pinch of garlic powder
1/2 cup red cabbage, sliced thin
3 ounces precooked grilled chicken breast, sliced thin
2 tablespoons nonfat Greek yogurt
2 tablespoons fresh salsa
Fresh cilantro, for garnish
Sliced green onions, for garnish
GREEN BEAN FRIES
QUINOA VEGGIE SOUP
BEEF STIR FRY
SPICY VEGGIE BURRITOS
1. Mix the red chilli flakes, red chilli powder, black pepper powder and cumin powder in a bowl.
2. Place the tortillas on a flat surface.
3. Spread the paste on the tortillas.
4. Mix the vegetables in a bowl.
5. Divide them between the tortillas and roll them tightly.
6. Cut them in half and serve at once.
Tip: Adjust the red chilli flakes, red chilli powder
Read more: http://www.awesomecuisine.com/recipes/16889/spicy-vegetable-wrap.html#ixzz3xkcCUl34
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CHILI STEAK TACOS
QUINOA FRIED RICE
For the dressing:
Pizza Dough: Makes enough dough for two 10-12 inch pizzas
BEEF NOODLE STEW
KALE AND BUTTERNUT SQUASH
Adapted a bit from Simply Recipes
Yield: About 10 2 1/2 inch fritters
1 pound (about 2 medium) zucchini
1 teaspoon coarse or Kosher salt, plus extra to taste
2 scallions, split lengthwise and sliced thin
1 large egg, lightly beaten
Freshly ground black pepper
1/2 cup all-purpose flour
1/2 teaspoon baking powder
Olive or another oil of your choice, for frying
To serve (optional)
1 cup sour cream or plain, full-fat yogurt
1 to 2 tablespoon lemon juice
1/4 teaspoon lemon zest
Pinches of salt
1. Preheat oven to 425 degrees F. Lightly oil a baking sheet or coat with nonstick spray.
2. In a large bowl, combine Panko and Parmesan; season with salt and pepper, to taste. Set aside.
3. Working in batches, dredge asparagus in flour, dip into eggs, then dredge in Panko mixture, pressing to coat.
4. Place asparagus in a single layer onto the prepared baking sheet. Place into oven and bake for 10-12 minutes, or until golden brown and crisp.
STUFFED ACORN SQUASH
TURKEY MEATBALLS, SPINACH, SPAGHETTI SQUASH
1. Preheat the oven to 400°F
2. Wrap the whole squash in foil. Place it on a baking sheet and bake 1 to 1 ½ hours, turning the squash over halfway through cooking until tender when pierced with a fork. Set aside to cool.
3. Heat a medium nonstick skillet over medium heat and coat with cooking spray. Add the onions and garlic and cook for 2 to 3 minutes, until softened. Add the plum tomatoes, Pomi tomatoes, tomato paste and basil. Simmer gently for 15 minutes. Set aside.
4. In a medium bowl, combine the turkey, egg white, shallots, mustard, parsley, oregano, pepper and hot-pepper sauce. Mix gently and shape into eight meatballs.
5. Heat a large nonstick skillet over medium-high heat and coat with cooking spray. Add the meatballs and cook for 4 to 5 minutes, turning often, until browned all over. Pour the marinara sauce over the meatballs in the skillet. Cover and simmer for 8 to 10 minutes, until the meatballs are cooked through.
6. Cut the cooked spaghetti squash in half. Remove and discard the seeds. Scoop out 3 cups of squash from the shell (reserve the remaining squash for future use). Arrange the squash on a serving platter and top with the meatball-marinara sauce mixture.
WHAT ARE YOU LOOKING AT SPAGHETTI
-Squid ink spaghetti (aka black pasta)
- Mini balls of fresh mozzarella cheese
- Canned black olives
- Your favorite spaghetti sauce
1. Cook the pasta the same way you would cook regular pasta.
2. Heat up the spaghetti sauce and meatballs in separate pans and keep them divided until you assemble the entire dish.
3. Take the cooked meatballs and put the fresh mozzarella into the middle of them.
4. Place a black olive slice on the center of the mozzarella on the meatball.
5. Assemble the dish with the pasta on the bottom, sauce in the middle, and meatball eyes on top.
SAUSAGE, KALE AND PUMPKIN PIZZA
VEGETABLE AU GRATIN
Preheat the oven to 400 degrees F. Melt 2 tablespoons butter in a large ovenproof skillet over medium-high heat. Add the onion and thyme and cook, stirring, until the onion softens, about 5 minutes.
Meanwhile, combine the butternut and kabocha squash in a large microwave-safe bowl with 1 cup water. Cover with plastic wrap and microwave until the squash is just tender, about 5 minutes. Drain and add the squash to the skillet along with the garlic, mace, 1 teaspoon salt and a few grinds of pepper. Cook, stirring, about 3 minutes. Add the broth and cook until it is mostly absorbed, about 5 more minutes. Stir in the heavy cream and cook until slightly thickened, 2 minutes.
Melt the remaining 1 tablespoon butter in the microwave and toss with the breadcrumbs, parmesan and parsley; season with salt and pepper. Sprinkle over the squash, then top with the gruyere. Transfer the skillet to the oven and bake until golden, about 30 minutes. Let rest 5 minutes before serving.
How to break down butternut squash:
Cut about 1 inch off the bottom end with a chef's knife. Scoop out the seeds.
Hold the squash against your body and remove the skin with a vegetable peeler; chop.
How to break down kabocha squash:
Quarter the squash with a chef's knife, then scoop out the seeds.
Put each quarter flat-side down and cut off the skin with a paring knife; chop the squash.
BAKED SWEET POTATO
1 sweet potato
1 tablespoon of butter
2 cloves chopped garlic
1/2 teaspoon dried oregano
1/2 teaspoon dried parsley
1/2 teaspoon dried basil
1 tablespoon of lemon juice
1 pinch salt
freshly ground pepper
1/4 cup shredded parmesan cheese
1. Prick one well-rinsed sweet potato several times witha fork. Wrap it in a paper towel and place in the microwave for eight minutes, checking and turning occasionally.
2. Once the eight minutes are up, start chopping your garlic and gather all of your other ingredients as the potato is cooling off.
3. In a microwave-safe small mixing bowl, add butter, chopped garlic, oregano, parsley, basil and lemon juice. Stir the mixture and put in the microwave for 30 seconds. Once the mixture is melted, stir it all together with a fork and add in the parmesan cheese, salt and pepper.
4. Slice open the sweet potato and divide it into two. Place on a microwave safe plate with the fleshy orange part facing upward. Take a fork and slightly mash up the potatoes with the outer skin still intact.
5. With a spoon, evenly distribute the butter and herb mixture all over each the potatoes. Feel free to mash it up more with a fork so that every crevice gets filled with the flavor. Place in the microwave on high for 1-2 minutes, to melt the cheese. Let it cool and enjoy.
GLAZED TURKEY BREAST
BEEF STEW GOULASH
BAKED MAC AND CHEESE
CHICKEN AND RICE SOUP
MOZZERELLA and TOMATO TOAST
1.Put slices of thick mozzarella on bread and put in the oven on broil. Watch it (it won’t take long) until nice and slightly brown on top and melted. Make sure it is melted.
2. Nothing is worse than almost melted cheese.
3. Add bacon and sliced tomatoes, white onion and green onions.
STIR FRY TOFU
1 3/4 pounds firm tofu, cut into large (1-inch square) cubes and well-dried with paper towels
Cornstarch to dust the tofu
3 tablespoons neutral oil
4 tablespoons butter
8-12 shallots (12 ounces in total), thinly sliced
4 fresh red chiles, thinly sliced, or less to taste
12 cloves garlic, roughly chopped
3 tablespoons chopped fresh ginger
3 tablespoons sweet soy sauce (kecap manis)
3 tablespoons light soy sauce
4 tablespoons dark soy sauce
2 tablespoons sugar
2 tablespoons coarsely crushed black peppercorns (use a mortar and pestle or a spice grinder)
16 small and thin green onions, sliced or shredded
Cooked white rice for serving
1. In a large bowl, sprinkle the tofu with the cornstarch and toss well to lightly coat.
2 .Heat the oil a large (12-inch) skillet over medium-high heat until almost smoking. Add the cubes of tofu and cook, turning the pieces occasionally, until golden and crisp all over. Transfer to a sheet pan lines with paper towels and set aside.
3.Wipe out the skillet with a paper towl and add 3 tablespoons of the butter. Heat the skillet over medium until the foam subsides, then add the shallots, shiles, garlic, and ginger. Cook, stirring often, until completely soft.
4.Add the soy sauces to the skillet, along with the sugar and peppercorns. Stir until the sugar is dissolved, then add the tofu back to the skillet and stir to coat it well. Taste for a balance of sweet and spicy, adding sugar or more peppercorns as needed (keep in mind the sauce is meant to be very intense and may well be salty).
5.Add the remaining tablespoon of butter and turn off the heat. Stir well until the butter is just melted into the sauce (it should make it somewhat shiny). Add the scallions and stir, then serve with white rice.
FRESH RASPBERRY SALAD
In a small bowl, combine the vinegar, mustard, sugar, 1/4 tsp. salt, and a few grinds of pepper. Gradually whisk in the olive oil and walnut oil. Stir in the chives.
In a large bowl, season the greens with a large pinch of salt and a few grinds of pepper and toss with enough vinaigrette to lightly coat.
Top with the raspberries, walnuts, and ricotta salata. Gently toss and serve.
SALMON BUCKWHEAT NOODLES
1. Cook the noodles in boiling water until soft (about 6 minutes for soba, 8 for spaghetti). Transfer with tongs to a strainer. Add asparagus to same boiling water. Cook until al dente (about 2 minutes); rinse under cold water.
2. Heat a grill pan or skillet over medium-high heat. Coat lightly with cooking spray. Cook the salmon until cooked through, turning pieces (about 2-3 minutes per side). Reserve.
3. Make the vinaigrette: Whisk together sesame oil, lime zest and juice, and salt and pepper in a small bowl. Combine the noodles, asparagus, and vinaigrette in a medium serving bowl.
4. Add the cucumber and avocado; toss to coat. Just before serving, add salmon. Serve warm or at room temperature, or make up to 4 hours ahead and keep refrigerated in an airtight container.
HEALTHY CLASSIC LASAGNA
1/2 tablespoon extra-virgin olive oil
4 ounces hot or sweet Italian turkey sausage, casings removed
2 onions, finely chopped
1 carrot, finely chopped
12 ounces mushrooms, wiped clean and chopped
2 cloves garlic, minced
1/8 teaspoon salt
Freshly ground pepper, to taste
1/4 cup dry red wine
2 28-ounce cans plum tomatoes, drained and chopped
1/2 cup sun-dried tomatoes, (not packed in oil), slivered
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon dried thyme
1/4 teaspoon crushed red pepper, or to taste
PASTA & CHEESE FILLING
12 whole-wheat lasagna noodles, (12 ounces)
2 cups nonfat ricotta cheese
1/8 teaspoon salt
Freshly ground pepper, to taste
Ground nutmeg, to taste
1 cup shredded part-skim mozzarella
1/2 cup freshly grated Parmesan cheese
2 tablespoons chopped fresh parsley
MORE HEALTHY RECIPE IDEAS
Peanut Free Recipes
Low-Calorie Winter Dinner Recipes
Low-Calorie Pasta Recipes
Restaurant Favorites Made Healthy
Top Pasta Recipes of 2013
YOU MIGHT ALSO LIKE
Lasagne al Forno
Sausage, Mushroom & Spinach Lasagna
Whole-Wheat Fusilli with Beef Ragu
Old-Fashioned Spaghetti & Meatballs
To prepare meat sauce: Heat oil in a large heavy pot or Dutch oven over medium-high heat. Add sausage and cook, breaking up clumps, until browned, 3 to 5 minutes. Reduce heat to medium. Add onions and carrot; cook, stirring, until softened, 2 to 3 minutes. Add mushrooms and garlic; season with salt and pepper. Cook, stirring frequently, until mushroom liquid evaporates, 4 to 6 minutes.
Stir in wine, plum tomatoes, sun-dried tomatoes, oregano, basil, thyme and crushed red pepper. Bring to a simmer; reduce heat to low, cover and simmer, stirring occasionally, for 45 minutes. Uncover and cook, stirring frequently, until the sauce is very thick, 30 to 45 minutes more. Adjust seasoning with salt and pepper.
To prepare filling & assemble lasagna: Bring a large pot of lightly salted water to a boil. Preheat oven to 350°F. Coat a 9-by-13-inch baking dish with cooking spray.
Cook noodles until just tender, about 10 minutes or according to package directions. Drain, then cool by plunging noodles into a large bowl of ice-cold water. Lay the noodles out on kitchen towels.
Season ricotta with salt, pepper and nutmeg. Spread about 1 1/2 cups meat sauce in the prepared pan. Layer 3 noodles on top. Spread another 1 cup sauce over the noodles. Dot about 2/3 cup ricotta over the sauce, then sprinkle with 1/4 cup mozzarella and 2 tablespoons Parmesan. Continue layering the noodles, sauce and cheeses, finishing with the sauce, mozzarella and Parmesan. Sprinkle with parsley; cover with foil.
Bake the lasagna until the sauce is bubbling, 35 to 40 minutes. Uncover and bake until golden, 5 to 10 minutes more. Let cool for 10 minutes before cutting.
EGGPLANT SLICES WITH VEGGIE TOPPING
3 tablespoons warm water $
2 tablespoons tahini (roasted sesame seed paste)
4 teaspoons fresh lemon juice $
1 teaspoon honey
1/2 teaspoon ground cumin
1 garlic clove, minced
2 eggplants (about 12 ounces each)
Cooking spray $
3/4 teaspoon kosher salt, divided
1/4 cup chopped onion $
1/4 cup fresh breadcrumbs $
1/4 cup chopped fresh flat-leaf parsley
1 tablespoon tahini (roasted sesame seed paste)
2 teaspoons olive oil $
1 1/2 teaspoons ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon freshly ground black pepper
1/4 teaspoon ground red pepper
2 large eggs
2 garlic cloves, minced
1 (15-ounce) can no-salt-added chickpeas (garbanzo beans), rinsed and drained
1 cup chopped seeded tomato $
1/2 cup chopped seeded peeled cucumber $
1/2 cup vertically sliced red onion
1/2 cup coarsely chopped fresh flat-leaf parsley
1 tablespoon fresh lemon juice $
1 tablespoon extra-virgin olive oil
Preparation1. To prepare sauce, combine first 6 ingredients in a small bowl, and stir with a whisk. Set aside.
2. Preheat oven to 475°.
3. To prepare eggplant, slice the eggplants in half lengthwise; score cut sides with a crosshatch pattern. Place the eggplant halves, cut sides down, on a baking sheet coated with cooking spray. Bake at 475° for 7 minutes or until slightly tender and browned. Remove from oven; carefully scoop out pulp, leaving a 3/4-inch shell. Reserve pulp for another use. Season cut sides with 1/4 teaspoon salt.
4. Combine remaining 1/2 teaspoon salt, onion, and next 11 ingredients (through chickpeas) in a food processor; process until smooth. Spoon 1/2 cup chickpea mixture into each eggplant shell. Bake at 475° for 25 minutes or until eggplant halves are tender and chickpea mixture is lightly browned.
5. To prepare relish, combine the tomato and remaining ingredients in a bowl; stir to combine.
6. Place 1 eggplant half on each of 4 plates. Top each half with 1/4 cup relish and 1 1/2 tablespoons sauce.
CUCUMBER CUPS WITH SOBA
2 large cucumbers
4 ounces soba noodes (usually half a package)
2 tablespoons rice vinegar
1 1/2 tablespoons soy sauce
1 tablespoon sesame oil
3 green onions, very thinly sliced
1. Peel the cucumbers and cut into rounds 1-inch to 1 1/2-inches thick. Scoop out the middles to create a cup. This is most easily done with a melon baller; you could also use a knife to make the initial cut and then use a grapefruit spoon or dinner spoon to hollow out the walls.
2. Bring a pot of water to a simmer and cook the soba noodles according to package directions, usually 6 to 8 minutes. Drain and rinse the noodles under cool water. Transfer to a bowl.
3. Whisk together the rice vinegar, soy sauce, and sesame oil in a small bowl. Pour half the sauce over the noodles. Add the green onions to the noodles, saving a few for garnishing, and gently toss the noodles to coat them with the sauce. Soba noodles are fairly fragile, so your hands tend to be the best tool for this task.
4. Pack each cucumber cup with noodles, twirling them slightly to help them settle in the cup. Pour 1/4 teaspoon or so of the reserved sauce over the noodles in each cup and sprinkle the tops with a few green onions.
5. Serve right away or cover and chill for up to a few hours. If chilling, wait to add the reserved sauce until just before serving as the noodles tend to soak up the sauce.
SLICED PLUMS and NECTARINES
Vanilla Bean Syrup
RUSTIC ASPARAGUS PIZZA
1. Heat it up: Set up a grill with heat source, coals or gas, on one side over medium-high. Clean and lightly oil hot grill.
2. Stretch it: On a lightly floured work surface, stretch or roll 1 piece basic grilled pizza dough or 4 ounces store-bought dough into a 10-inch-long oval or other desired shape. Brush one side lightly with herb oil or olive oil and season with coarse salt and ground pepper.
3. Grill it: Using your hands, place dough, oiled side down, directly over heat source. Brush dough with herb oil or olive oil and cook until underside is lightly charred and bubbles form all over top, 1 to 2 minutes. With tongs, flip dough and cook until lightly charred, 1 to 2 minutes. Slide dough to cooler side of grill.
4. Top it: Top with desired cheese and toppings; cover grill. Cook until cheese melts and toppings are heated through, 2 to 5 minutes.
PARMESAN GRILLED CORN
1/4 tsp chili powder
1/2 cup grated Parmesan (or cotija cheese)
6 ears corn
1 Tbsp olive oil
2 limes, cut into wedges
1. Mix chili powder and cheese; set aside.
2. If grilling corn in husks, peel back husks, remove corn silk, and replace husks. Otherwise, strip husks and silk. Place on grill and rotate each ear 1/4 turn with tongs every 5 minutes or as husks become blackened.
3. Remove corn from grill and strip husks. Brush each ear of corn with olive oil, squeeze with one lime wedge, and sprinkle on cheese mixture to taste.
TOMATO & CORN PIZZA
WITH GOAT CHEESE
GRILLED RUSTIC BREAD WITH TOMATO and BASIL
1/2 of a large, long rustic Italian loaf, such as ciabatta – you can really use any type of loaf bread here
1 garlic clove, peeled and cut in half
2-3 heirloom tomatoes
1/4 cup extra-virgin olive oil – I didn’t measure my olive oil as I just drizzled some on from the bottle
5-6 fresh basil leaves, sliced into thin strips
coarse sea salt to taste
optional – splash of balsamic vinegar to top
1. Thinly slice the tomatoes, chop the basil leaves, garlic and brush the bread with olive oil.
2. Grill the bread first to brown the bread.
3. Cover the bread with the tomato slices.
PEANUT BUTTER BARS
1 1/2 cups unsalted peanuts
1 1/2 cups pitted dried dates, preferably Medjool
1/4 teaspoon salt
1 cup roughly chopped dark chocolate or mini chocolate chips, divided
1. Line an 8-inch x 8-inch baking pan with parchment paper; let the ends of the paper hang over the edge.
2. Combine the peanuts, pitted dates, and salt in the bowl of a food processor. Pulse 5 to 6 times to break up the ingredients. Remove the lid and break apart any clumps of dates. Replace the lid and process continuously for 1 to 1 1/2 minutes until the ingredients begin to clump together. When you remove the lid, the ingredients may still look a little crumbly (like couscous), but should hold together when pressed in your fist.
3. Sprinkle 1/2 cup of the chocolate over the mixture (reserve the rest of the chocolate).
4. Transfer the mixture to the baking dish and press it firmly down with the palm of your hand or the bottom of a drinking cup. Melt the remaining 1/2 cup of chocolate chips in 15-second bursts in the microwave, stirring between each burst. Pour the melted chocolate over the bars and use a spatula to spread it into an even layer.
5. Cover the bars and refrigerate for at least an hour or overnight, until the bars are firm and the chocolate is set. With the bars still in the dish, use a sharp knife to cut them into 15 bars. Bars can be stored in the dish or individually wrapped. Keep refrigerated for firmer texture or unrefrigerated for a softer texture. Bars will keep for about a month refrigerated or for about a week if unrefrigerated.
1 tablespoon olive oil
½ red onion, chopped
8 to 10 ounces cremini mushrooms (AKA baby bellas), thinly sliced
6 ounces baby spinach, roughly chopped
½ small lime, juiced
2½ cups shredded raw Jack or cheddar cheese, divided
2 avocados from Mexico, cut into thin slices
4 medium whole wheat tortillas
jarred red salsa
1. In a large skillet over medium heat, heat oil until shimmering. Add chopped red onion and a dash of salt, stirring occasionally, until the onions are turning translucent. Add sliced mushrooms and cook, stirring occasionally, until tender and turning golden, about 6 minutes.
2. Add half of the spinach mixture, let it wilt a little, and then add the second. Cook until spinach is wilted and the mixture is dry, 2 to 3 minutes or longer. Season with salt and pepper and a splash of lime juice. Remove from heat.
3.Divide 1 cup shredded cheese between the 4 quesadillas, covering only half of each tortilla with cheese. Divide the spinach and mushroom mixture evenly on top of the cheese on each quesadilla, then top with avocado slices. Top all of that with 1 cup shredded cheese, divided equally between the 4 quesadillas. Press the empty tortilla halve over the toppings.
4.Heat a medium to large skillet (preferably cast iron) on the stove over medium heat. Place one quesadilla (or two, if they fit) into the pan. Cook for a few minutes, then flip carefully with a spatula. Immediately sprinkle some of the remaining cheese over the hot sides of the quesadillas, and let it melt as the other side cooks for a few minutes.
5.Flip each quesadilla, and let the cheese sizzle into the quesadilla for a couple of minutes. Flip and cook the other side for a couple more minutes if necessary, until both sides are a nice, crisp golden brown. Let the quesadillas cool on a cutting board for a few minutes, then slice each quesadilla into three slices using a pizza cutter or a very sharp knife. Serve with salsa.
STRAWBERRY SPINACH SALAD
1 package (10 ounces) fresh spinach, torn
2 cups fresh strawberries, sliced
1/2 cup chopped walnuts, toasted
1/3 cup canola oil
3 tablespoons raspberry vinegar
1 teaspoon sugar
1/2 teaspoon salt
Feta cheese, optional
1.) In a large bowl, combine the asparagus, spinach, strawberries and walnuts. In a small bowl, whisk the canola oil, vinegar, sugar and salt. Drizzle over salad and toss to coat. Serve immediately.
2 tablespoons extra-virgin olive oil
2 cloves garlic, minced
1 tablespoon minced jalapeño pepper
3/4 teaspoon salt, divided
2 tablespoons finely chopped fresh oregano
2 tablespoons finely chopped fresh thyme
2 tablespoons water
2 teaspoons sherry vinegar
1/2 teaspoon paprika
Olive or canola oil cooking spray
1 large head cauliflower (about 3 pounds)
Freshly ground pepper to taste
Combine oil, garlic, jalapeño and 1/4 teaspoon salt in a small saucepan or skillet. Cook over medium heat just until the garlic starts to sizzle, 2 to 4 minutes, but don’t let it brown. Remove from heat and stir in oregano, thyme, water, vinegar and paprika. Cover and set aside.
Preheat oven to 450°F. Line a baking sheet with parchment paper and coat with cooking spray.
Remove any outer leaves from the cauliflower, but leave the stem intact. Place on a cutting board, stem-side down. Using a large chef’s knife, cut into 1/2- to 3/4-inch-thick slices. The center few slices should remain more or less intact, but the outer slices will crumble into smaller pieces. Cut any of the medium pieces into 1/2- to 3/4-inch-thick flat shapes—it’s the flat surfaces that roast the best. Place the large and medium pieces on the baking sheet with the cut surfaces touching the pan; sprinkle small pieces in any empty spots. Coat the cauliflower with cooking spray and season with the remaining 1/2 teaspoon salt and pepper.
Roast the cauliflower, gently turning once halfway through, until browned and the stems feel tender when pierced with a knife, 25 to 35 minutes.
Just before serving, stir parsley into the reserved herb sauce and season with pepper. Serve the cauliflower steaks with the sauce.
PREPARATIONPrepare grill for medium heat. Mix oregano, sesame seeds, cumin, salt, and red pepper flakes in a small bowl to combine; set spice mixture aside.
Beginning and ending with salmon, thread salmon and folded lemon slices onto 8 pairs of parallel skewers to make 8 kebabs total. Brush with oil and season with reserved spice mixture.
Grill, turning occasionally, until fish is opaque throughout, 5-8 minutes.
3 ripe avocado
1/4 C chopped cilantro
2tbsp black sesame seeds
3tbsp chopped pistacho nuts
1. Chop up the mango into 1/4" pieces and toss with the sesame seeds.
2. Take the avocado and press the pistachios onto the backs of them.
3. Spoon in the mango mixture to the inside and slice to enjoy!
3 large potatoes, boiled and mashed
1/2 cup peas
Onion 1, medium sized, finely chopped
2 green chillies, finely chopped
1 tso red chilli powder
1 tsp chaat masala powder
1/2 tsp dry mango powder
1 tsp roasted cumin powder
1 tbsp grated ginger
Coriander leaves finely chopped
2 tbsp bread crumbs
2 tbsp cornflour
Oil to shallow fry
Salt as per taste
1. Mix the mashed potatoes with the spices and breadcrumb.
2. Divide the mixture into 8 equal roundels. Flatten each ball or roundel between your palms to make the round patties or tikkis.
3. Coat each takki with bread crumbs.
4. Heat oil on a non-stick tawa and place the tikkis on it. Shallow fry till golden brown on both sides. Remove on a kitchen tissue paper to allow the excess oil to be soaked.
1 1/3 cups butter
1 1/2 cups sugar
1 teaspoon orange zest
1 teaspoon vanilla extract
2 whole eggs
3 tablespoons whole milk
4 cups all-purpose flour
3 teaspoons baking powder
1/2 teaspoon salt
One 13-ounce jar marshmallow creme, such as Marshmallow Fluff
One 8-ounce package cream cheese
Sliced kiwi fruit
Sliced red pears
Red and green grapes, halved
For the cookie crust: Preheat the oven to 350 degrees F. In a large bowl, cream the butter, sugar, orange zest and vanilla thoroughly. Add in the eggs and beat until light and fluffy. Add in the milk and mix.
In a medium bowl, sift together the dry ingredients (flour, baking powder and salt). Then blend this into the cream mixture. Wrap in plastic wrap and flatten into a disc, and then refrigerate for 1 hour (or freeze for 20 minutes).
Roll out the dough into one large rectangle. Then, using a 4 1/2-inch cutter, cut out circles of dough.
Bake until the cookie dough is cooked and golden brown, but not overly crisp, 8 to 10 minutes. Remove from the oven and allow to cool completely.
For the topping: Using a mixer with a whisk attachment, whip together the marshmallow creme and cream cheese until light.
Serve the cooled crusts with the cream mixture and a platter of fruit. Let everyone build their own pizza by spreading the cream mixture on the crust and then decorating with as much fruit as desired!
CARROT CAKE FOR ONE
FRUIT, NUT and YOGURT WAFFLE
Whole grain waffle
Greek vanilla yogurt
Mixed chopped fruit
1. Toast the waffle
2. Spread the greek yogurt onto the top of the waffle
3. Top with fruit and nuts and enjoy!
1 Package of fresh mozzarella
10 fresh basil leaves
4 roma tomatos sliced
1 thin sourdough baguette
2 TBSP balsamic vinegar and olive oil dressing
Slice the bread in half in order to layer the ingredients. Layer the ingredients alternating the three fresh ingredients. Drizzle the dressing all over the top and cut into three servings.
WHITE AND GREEN QUICHE
COCONUT AVOCADO MOUSSE
3 cups of almond milk (or any vegan milk)
2 cups of unsweetened coconut milk
1/2 cup of brown sugar
2 tsp of lemon juice
1 tsp of coconut flakes (for decoration)
1 tsp of choc chips (for decoration)
1. Activate the almonds Activate the almonds by leaving them in a bowl with filtered water overnight, they will grow in size and the bigger they are the creamier the milk will be. -
2. Process the Almonds Process the almonds in a blender or food processor with some fresh filtered water.
3. Strain the almonds using a cheesecloth bag. Set the leftover almond puree aside.
4. Process altogether. Add the avocado pulp, coconut milk, sugar and lemon juice and process in a blender or food processor until smooth and creamy.
5. Chill the mixture in the freezer for about an hour or until cold but still creamy.
6. Decorate Decorate with sprinkled coconut flakes and chocolate chips. Yum!
HOMEMADE ENERGY BAR
12 barsTotal Time: 15 min
8 ounces dried, pitted dates (or Medjool dates)
2 cups of a mixture of toasted oats, nuts, and seeds, plus dried fruit and chocolate chips (see ideas from list above)
1 tablespoon honey
1/2 teaspoon cinnamon
1. Line an 8 x 8-inch pan with parchment paper.
2. Place dates in a food processor and pulse until you get a uniform paste. (See notes above if you don't have a food processor).
3. Transfer date paste into a mixing bowl. Add your desired mix of oats, nuts, seeds, and dried fruit. Add honey and cinnamon and mix all the ingredients together until you reach an even consistency. If mixture is dry, add a bit more honey. If mixture is too moist, add additional toasted oats. Press mixture into the pan.
4. Transfer to refrigerator and allow to chill for an hour or so. Remove and cut into bars.
APPLE PIE APPLES
Take your traditional caprese salad and make it a little more special by cutting out the fresh mozzarella into hearts! Your Valentine will sure to be impressed by all the <3 you put into it!
TOMATO AND AVOCADO TOAST
6 small sweet juicy tomatoes diced in 1/2 inch pieces
1 avocado chopped in 1/2 inch pieces
4-6 large basil leaves snipped in slivers
1 clove garlic minced
2-3 tbsp extra virgin olive oil
1 tbsp flax oil
celtic sea salt to taste
4 slices sprouted grain bread toasted
Combine tomatoes, avocados, basil, both oils, and season with celtic salt. Let stand for 5-10 mins for flavours to meld. Spoon onto toasted bread and enjoy immediately. Alternatively for a wrap, lay leafy greens on wrap then spoon tomato avocado mixture down the middle. Roll up and enjoy immediately. The key with this salad is to be sure to eat it when it is freshly made. The avocado won’t stay nice for long so it’s a fix it and eat it kinda meal. But boy is it yummy! I sometimes just make a salad of it and pile this mixture on a bed of baby greens. I have even chopped it slightly smaller and enjoyed it as a salsa on simple grilled halibut.
-1 Pita pocket
- 4 leaves of lettuce
- 1/2 a tomato sliced
-10 cucumber slices
Assemble the pita pocket as you would with your sandwich, spray the press with an olive oil spray. Then put it in a panini press and then much on a healthier treat!
3 medium zucchini
2 strips bacon
1 garlic clove
2 vine-ripened tomatoes
2 cups fresh corn kernels
2 small zucchini
salt and pepper
Cook the zucchini “boats” in salted boiled water over medium heat until they soften up a bit – around 3 minutes. Remove and cool. Using a small spoon gently hollow out the tendered zucchini, chop the insides and put aside. For the filling you will need a heavy saute pan. Chop the 2 small sized zucchini into small cubes. Preheat it over medium heat. Add the chopped bacon and stir for 5 minutes than remove almost all the bacon onto a paper leaving just around 2 spoons of it in the pan. Add the onion and stir till translucent, add the reserved zucchini insides and the cubes from the smaller ones. Add the sliced garlic, tomato and corn. Cook and stir until the zucchini are soft – around 5 minutes. Add the bacon you previously removed. Put the filling into the zucchini “boats” and cover with Parmesan cheese. Bake at 400F until the Parmesan turns golden. Serve.
AVOCADO and RASPBERRY PARFAIT
1 cup raspberries, blueberries, or blackberries
2 pounds strawberries
2 – 3 tablespoons granulated sugar or honey
¼ cup skim milk
3 large avocados
2 – 3 tablespoons granulated sugar or honey
½ cup skim milk (add more if needed to reach the desired consistency)
Whipped Cream Topping
⅓ cup cream cheese
¼ cup granulated sugar
1 ¼ cup whipping cream
½ teaspoon vanilla extract
Make the Strawberry Parfait
1) Wash the strawberries and pat them dry. Hull the strawberries. Roughly chop 2-3 strawberries and set them aside.
2) Take the remaining strawberries and bananas and place them in a blender. Add sugar and milk. Blend until smooth and thick.
3) Pour the mixture into 2-3 tall glasses. Add chopped strawberries. Top with whipped cream and raspberries.
Make the Avocado Parfait
1) Slice, pit and scoop avocados. Set aside a few whole pieces.
2) Take the rest of the avocados and place them in a blender with sugar and milk. Blend until smooth and thick.
3) Fill 2-3 tall glasses halfway. Add avocado pieces. Add 1 layer of whole raspberries then pour in the rest of the avocado. Top with raspberries and whipped cream.
Whipped Cream Topping
1) Whip cream cheese until fluffy. Add 1/2 of the sugar and whip well.
2) Slowly add whipped cream and whip until mixed. Increase speed and add in the rest of the sugar.
3) Add in vanilla and whip until stiff peaks are formed.
4) Place the whipped cream into a Ziploc bag and snip off 1 corner. Pipe the whipped cream on top of the parfaits.
GREEN TEA DESSERT!
Makes 18 -1 ½ tbsp size balls
These treats are a tasty way to incorporate healthy fats, chlorophyll and a variety of nutrients into your diet, that aid detoxification and healthy immune function!
1 cup brazil nuts
2 cups shredded coconut
¼ cup “Nutiva” organic extra virgin coconut oil (melted)
½ cup “Canadian Heritage” organic maple syrup
½ tbsp. “Clef des Champs” matcha green tea powder
¼ tsp “Organic Traditions”vanilla bean powder
1 tsp lemon zest
1/8 tsp “Redmond’s Real” sea salt
In a food processor, combine everything but coconut oil and maple syrup until fine.
Add the melted coconut oil and maple syrup and process until a ball forms.
Refrigerate for 30 minutes and form into balls using a mini ice-cream scoop.
Enjoy right away or store in an air tight container in the fridge.
THE GIFT OF CHEESE
1. Place rack in upper third of oven; preheat broiler.
2. Whisk eggs, salt, oregano and pepper in a medium size bowl. Heat oil in a large, ovenproof, nonstick skillet over a medium temperature. Mix bell pepper and scallions and cook, stirring continuously, until the scallions are just wilted (30 seconds to 1 minute).
3. Place the egg mixture over the vegetables and cook, lifting the edges of the frittata to allow the uncooked egg to flow underneath, until the bottom is light golden, 2 to 3 minutes. Dot the top of the frittata with cheese, transfer the pan to the oven and broil until puffy and lightly golden on top, for 2 to 3 minutes. Keep for about 3 minutes before serving.
PASTA AND VEGGIES
1. Bring 3 quarts water to a boil in a Dutch oven.
2. Place torn bread in a food processor; process until coarse crumbs form. Melt butter in a large skillet over medium-high heat. Add 1 garlic clove to pan; sauté 1 minute. Add breadcrumbs; sauté 3 minutes or until golden brown and toasted. Remove breadcrumb mixture from pan; wipe pan clean with paper towels.
3. Add asparagus and peas to boiling water; cook for 3 minutes or until crisp-tender. Remove from pan with a slotted spoon. Rinse under cold water; drain.
4. Add pasta to boiling water; cook 10 minutes or until al dente. Drain and keep warm.
5. Heat olive oil in skillet over medium heat. Add onion and the remaining 2 garlic cloves; cook for 3 minutes or until tender, stirring frequently. Place flour in a small bowl; gradually whisk in chicken broth. Add broth mixture and milk to pan, stirring constantly with a whisk; bring to a boil.
6. Reduce heat; cook 1 minute or until thickened. Remove from heat; add cheeses, salt, and pepper, stirring until cheeses melt. Add pasta, asparagus, and peas; toss well. Sprinkle with breadcrumbs and tarragon.
GREEN GOODNESS PASTA
LETTUCE ROLLS AND DIPPING SAUCE
CURRY THAI SOUP
1. Heat 1 tablespoon oil in a pan over high heat. Add 1 chunked pepper and cook for 3 minutes. Add tomatoes and heat through. Place mixture in a food processor or use an immersion blender to puree until smooth. Remove from pan and set aside.
2. Heat remaining 1 tablespoon oil over high heat. Add remaining 1/2 pepper, spring onion, ginger, lemongrass, cumin, and turmeric, and cook for 3 minutes.
3. Add water, almond milk, and pepper-tomato puree. Bring mixture to a boil, keeping it there and stirring frequently.
4. Meanwhile, bring a pot of water to a boil. Add rice noodles, remove from the heat, and allow noodles to soften for 5 minutes.
5. To serve, dish broth into bowls and top with noodles.
WILTED BROCCOLI SALAD
BAKED POTATO TWIST
PARMESAN FISH STICKS
INGREDIENTS FISH STICKS:
FIG AND PROSCIUTTO
CHICKEN LEMON BAKE
APPLES AND BRUSSEL SPROUT WARM SALAD
For the Salad
Read more at http://diethood.com/brussels-sprouts-salad-apples-candied-walnuts/#eEHyoOidIyPk520y.99
SQUASH MAC AND CHEESE
Yield: 6-8 servings
Cook Time: 45 minutes
ingredients:1/2 medium butternut squash, peeled, seeded, and chopped
1 tablespoon olive oil
Kosher salt and pepper
1/2 pound elbow macaroni
2 1/2 cups milk, divided
2 tablespoons butter
3 tablespoons flour
1/8 teaspoon ground nutmeg
1 tablespoon fresh chopped rosemary
1 cup aged white cheddar cheese, shredded
1 cup sharp cheddar cheese, shredded
3/4 cup whole wheat breadcrumbs
1. Preheat oven to 400 degrees F. Place butternut squash chunks on a large baking sheet. Drizzle olive oil over the squash and toss. Sprinkle with kosher salt and pepper. Roast for 20-30 minutes or until tender, turning once.
2. While the butternut squash is roasting, cook macaroni according to package directions, drain well. Set aside.
3. Add butternut squash to food processor or blender and puree until smooth. Add in 1/2 cup of the milk and puree again. This will help thin out the butternut squash.
4. In a large skillet over medium heat, add the butter. When the butter is melted whisk in the flour. Add the nutmeg. Cook for 2 - 3 minutes, whisking constantly, or until flour mixture smells nutty. Add the remaining 2 cups of milk and whisk until mixture is smooth. Turn heat to high and bring to a boil while continuing to whisk. After sauce has thickened, turn heat to low and whisk in butternut squash mixture. Stir in the fresh rosemary. Add the cooked macaroni to the pan and stir until the macaroni noodles are well coated. Season with salt and pepper, to taste.
5. Grease a 2 quart casserole dish. Pour half of the macaroni noodles into the pan. Sprinkle half of the aged cheddar and sharp cheddar over the macaroni noodles. Add the remaining noodles and then top with the rest of the cheese. Sprinkle breadcrumbs on top.
6. Place the pan in the oven and bake for 25-30 minutes, or until macaroni and cheese is bubbling. Remove from oven and let rest for 5 minutes. Serve warm.
ALMOND GREEN BEANS
SPAGHETTI SQUASH GRATIN
8 ounces ground beef chuck
1/4 cup grated parmesan cheese, plus more for topping
1/4 cup chopped fresh parsley
1 large egg, lightly beaten
1 clove garlic, grated
Kosher salt and freshly ground pepper
2 tablespoons extra-virgin olive oil
2 carrots, diced
2 stalks celery, diced
1 quart low-sodium chicken broth
1 9 -ounce package refrigerated cheese tortellini
4 cups loosely packed baby spinach (about 3 ounces)
1. Combine the beef, parmesan, 2 tablespoons parsley, the egg, garlic, 1/2 teaspoon salt, and pepper to taste in a medium bowl; mix with your hands until just combined. Form into 1-inch meatballs; set aside.
2. Heat the olive oil in a pot or Dutch oven over medium-high heat. Add the meatballs and cook, turning, until golden, 3 to 4 minutes; remove to a plate. Add the carrots and celery to the pot; cook, stirring, until just softened, about 5 minutes. Add the broth and 3 cups water; bring to a boil. Return the meatballs to the pot along with the remaining 2 tablespoons parsley and 1/2 teaspoon salt. Simmer until the meatballs are just cooked through, about 2 minutes.
3. Add the tortellini and cook until they float to the top, about 4 minutes. Add the spinach and cook, stirring, until wilted, 1 minute. Season with salt and pepper. Top with more parmesan.
ORANGE PUMPKIN SALAD
Cut a jack-o'-lantern face on each orange.
Whisk together reserved orange zest and juice with vinegar, maple syrup, mustard, lemon juice, ginger, pepper and salt. Whisk oil in until combined.
Toss greens and reserved orange pieces with 2 to 3 Tbsp. dressing. Stuff orange shells with salad; top with pumpkin seeds.
HALLOWEEN PIZZA BAKED POTATOES
- Baked potatoes halved
-Olives, pepperoni, and green olives for decoration.
1. Preheat the oven at 350 degrees
2. Take the baked potatoes and spread them out on a cookie sheet with the cut side up.
3. Spread the pizza sauce on each of the potatoes and top with shredded cheese
4. Add the toppings in fun and creative halloween patterns or pumpkin faces.
5. Bake for 15-25 mins (depends on your oven)
BRUSSEL SPROUTS with ALMONDS
1. Fill a pot with ½ c. of water and bring to a boil. Add brussel sprouts and allow them to boil for 10-12 minutes or until brussel sprouts are tender enough to stick a fork through them. Next, remove them from the heat and pour them into a colander to drain the water.
2. Briefly rinse brussel sprouts in cold water and pour them into a mixing bowl. Then add maple syrup and chestnuts and toss ingredients together.
Next, pour Brussels sprouts and chestnut mixture into a pan and sauté them for 5-7 minutes on medium- high heat until brussel sprouts begin to caramelize.
3. In the mean time, toast almonds in either an oven or toaster oven at 350 F or until almonds are golden brown.
4.Once both the sautéed Brussels sprouts and the almonds are done add almonds and feta to the brussel sprouts and chestnuts. This dish can be served either cold or warm. Enjoy!
SPAGHETTI SQUASH and SAUSAGE
Halve the squash lengthwise and scoop out the seeds. Put the squash, cut-side up, in a large microwave-safe bowl and drizzle with 1 tablespoon olive oil and 1 tablespoon water. Season with salt and pepper. Cover tightly with plastic wrap and microwave until tender, about 20 minutes. Scoop out the flesh into a colander (use a towel to hold the squash) and shred with 2 forks.
Meanwhile, heat a grill pan over medium heat. Grill the sausages, turning, until cooked through, about 20 minutes.
Heat the remaining 2 tablespoons olive oil in a skillet over medium-high heat. Add the bell pepper, onion and 1 teaspoon salt and cook until softened, about 5 minutes. Add the garlic and cook until the vegetables begin to brown, about 4 more minutes. Toss in the squash and parsley and season with salt and pepper. Serve with the sausages and sprinkle with parmesan.
BROCCOLI AND TOFU
PUMPKIN RISOTTO AND PINE NUTS
Serve with Pear and Winter Lettuce Salad:
2 tablespoons olive oil
1 tablespoon white balsamic vinegar
1 teaspoon Dijon mustard
¼ teaspoon salt
¼ teaspoon black pepper in a large bowl.
2 heads Belgian Endive
1 small thinly sliced radicchio.
3 cups cooked pumpkin risotto with thinly sliced shiitake mushrooms
1. Combine the wet ingredents together with a whisk and set aside.
2. Add 2 heads thinly sliced Belgian endive and 1 small head thinly sliced radicchio.
3. 1 large sliced pear; toss to combine
CARAMELIZED ONION LASAGNA
PUMPKIN PESTO DIP
SHRIMP AND MANGO BOWL
1/4 cup cider vinegar
3 tablespoons extra-virgin olive oil
1 tablespoon minced chipotle chile in adobo (see Tips), or more to taste
1 teaspoon ground cumin
1/4 teaspoon salt
1 pound peeled and deveined cooked shrimp (see Tips), cut into 1/2-inch pieces
1 15-ounce can black beans, rinsed
1 cup quartered cherry tomatoes
1 large poblano pepper or bell pepper, chopped
1/4 cup chopped scallions
1/4 cup chopped fresh cilantro
1. Whisk vinegar, oil, chipotle, cumin and salt in a large bowl.
2.Add shrimp, beans, tomatoes, poblano (or bell pepper), scallions and cilantro; toss to coat.
3. Serve room temperature or cold.
SOBA NOODLE AND CHICKEN
Bring a large saucepan of water to a boil.
Meanwhile, in a large bowl, whisk the sesame oil, soy sauce, and pepper flakes to combine.
Heat the olive oil in a 12-inch skillet over medium-high heat. Add the scallion whites and cook, stirring frequently, until soft but not browned, about 2 minutes. Add the chard and ginger; toss, cover, and cook, stirring once or twice, until the chard is wilted, 2 to 3 minutes. Add the chicken, reduce the heat to medium low, and cook, uncovered, stirring occasionally, until the chicken is warmed through, about 2 minutes more. Take off the heat.
Boil the noodles according to package directions until just tender. Reserve 3 Tbs. of the water, and then drain the noodles. Add the noodles and the reserved water to the sesame oil mixture and toss to combine. Divide the noodles among serving bowls and top with the chicken mixture, scallion greens, and nuts, if using. Serve with the lime wedges.
PEANUT and OAT BALLS
2. Stir in oats. Remove from heat.
3. With a spoon, small ice cream scoop, or melon baller, drop 8 ball-shaped portions on a wax paper−lined baking sheet. Let set in fridge 10 minutes.
MORE HEALTHY RECIPE IDEAS
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POBLANO CHILE CAKES with ARUGULA
1 poblano chile
1/4 cup uncooked quinoa
5 ounces masa harina (about 1 cup)
1 cup warm water $
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
2 tablespoons canola oil
1 1/2 teaspoons extra-virgin olive oil
1 1/2 teaspoons fresh lime juice $
1/4 teaspoon sugar $
2 cups baby arugula
1 1/2 cups halved cherry tomatoes $
2 tablespoons cilantro leaves
2 ounces queso fresco, crumbled (about 1/2 cup)
1 medium avocado, peeled and coarsely chopped (about 1 cup)
Preparation1. Preheat broiler.
2. Cut chile in half lengthwise; discard seeds and membranes. Place chile halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 6 minutes or until blackened. Place in a paper bag; fold to close tightly. Let stand 5 minutes. Peel and chop chile.
3. Preheat oven to 350°.
4. Combine chile, uncooked quinoa, masa harina, 1 cup water, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a medium bowl; stir until a soft dough forms. Divide mixture into 4 equal pieces; shape each piece into a 4-inch patty. Heat a large ovenproof skillet over medium-high heat. Add canola oil to pan; swirl to coat. Add sopes to pan; cook 3 minutes or until browned. Turn sopes over; place pan in oven. Bake at 350° for 10 minutes or until browned and heated through.
5. Combine remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, olive oil, juice, and sugar in a medium bowl, stirring with a whisk. Add arugula and remaining ingredients; toss gently to coat. Serve over sopes.
WATERMELON FETA BITES
PEACH TOAST TREATS
1. Preheat oven to 375F (190C).
2. In bowl, combine peaches, blueberries, raspberries and ginger. Drizzle with maple syrup and toss gently to combine. Sprinkle with mint. Let sit for 15 minutes or covered for up to 6 hours.
3. Arrange slices of baguette on a rimmed baking sheet. Brush one side of each slice lightly with melted butter and sprinkle with cinnamon and sugar. Bake in the centre of the oven until toasted and golden, turning once, about 8 minutes.
4. Spread cream cheese lightly over each toast and top with peach mixture.
Read more at http://www.besthealthmag.ca/best-eats/recipes/peach-breakfast-crostini#GRT2ut5XdzxqtqK5.99
CHEVRIL and ARUGALA PIZZA
GRILLED APRICOT and PEACH SALAD
1. Preheat the grill. While it warms up, tear or chop the kale leaves into bite-size pieces and place those in a large salad bowl. Add a pinch of salt and a tablespoon of olive oil and massage the kale, kneading it for a minute or so until it softens.
2. Whisk together the remaining olive oil and the lemon juice, adjusting to your taste. Set the dressing aside. Tear or cut the prosciutto into smaller pieces and set those aside too.
3. When the grill is reasonably but not overwhelming hot, brush the apricots and peaches very lightly with a neutral oil and grill, cut side down, until deeply caramelized.
4. When the fruit is grilled, toss the kale with the prepared dressing and then crumble the feta on top. Add the prosciutto and then the still-hot peaches and apricots, letting their juices seep down into the kale. (If there are any extra juices on the plate you put them on after grilling, add those too.) Eat with crusty bread.
1/2 pineapple, cubed
1 mango, cubed
1 1/4 cups nonfat plain Greek yogurt
1 tsp cinnamon
6 Tbsp toasted coconut
2 Tbsp honey
1. Skewer pineapple and mango chunks and grill for about 5 minutes on each side until lightly browned.
2. Distribute fruit evenly among 6 small bowls and top each serving with Greek yogurt. Sprinkle with cinnamon and coconut, then drizzle with honey.
For the salsa:
For the shrimp:
FIG and HONEY PANNACOTTA
What You Will Need:
2 cups heavy whipping cream
3/4 cup Dixie Crystals granulated sugar
1 teaspoon pure vanilla extract
1/8 teaspoon Cardamom
.25 ounce packet gelatin
3 tablespoons COLD water
4 figs - quartered
What To Do:
Into a heavy bottom pan add: cream and sugar. Heat over medium heat whisking until well combined. Allow to cook until bubbles start to form around the edges just prior to boiling.
WHILE cream is cooking. Into a small ramekin add cold water and sprinkle gelatin packet on top. Set aside.
Remove from heat add vanilla extract, cardamom and firm gelatin mixture. Whisk until well combined.
Equally divide mixture between 4 - 7.4 ounce jars. Transfer to refrigerator to set up for a minimum of 2 hours.
Prior to serving, drizzle with honey and top with figs.
Copyright Paula Jones with bellalimento
1 tablespoon rolled oats
1/8 teaspoon ground cinnamon
3 tablespoons unsweetened peanut butter
3/4 teaspoon honey
1 tablespoon raisins
1 medium apple
Combine the oats and cinnamon in a dry skillet over medium heat and toast, stirring occasionally, until the oats are golden. Cool before using.
Mix together the peanut butter and honey.
Core and slice the apple into 6 rounds. (If you don't have an apple corer, you can slice the apple first and then cut out the centers with a small cookie cutter or knife.)
Spread 1 tablespoon of peanut butter on 3 of the apple slices and sprinkle with raisins and oats. Top with the remaining apple slices to form sandwiches.
• If you are not eating the apple right away, you can brush it with lemon juice to prevent browning. A solution of 1/4 cup water and 1 tablespoon lemon juice does the trick without tasting too lemony.
• For strict gluten-free diets, be sure to use gluten-free oats.
NUTTY KALE SALAD
Honey Walnut Dressing (makes about 1 cup):
1 cup chopped walnuts
1/4 cup apple cider vinegar
2 Tbsp. raw honey
1/2 tsp. salt + more to taste
water, to thin
4 cups of chopped kale (I used lacinato, but any type will work)
a few pinches of salt
1 tsp. extra virgin olive oil
1 small apple, cored and cubed (about 1 cup)
1 cup cubed pineapple
2 stalks celery, split lengthwise and chopped
1/3 cup of the dressing, or more to taste
dried cranberries and walnut pieces to garnish
1. To make the dressing, process the walnuts in a food process until very finely ground.
2. Add the honey, salt, and vinegar and continue to process until really smooth.
3.Add water, about 1 Tbsp. at a time to reach the desired consistency.
To make the salad, start by massaging the chopped kale with a few pinches of sea salt and olive oil. Add the apple, pineapple, and celery, then toss with 1/3 cup of the dressing. Reserve remaining dressing for later use. Top with walnuts and cranberries.
LIGHT RHUBARB CRUMBLE
5-1/2 cups sliced rhubarb
1/4 cup honey
1 teaspoon grated lime rind
Vegetable cooking spray
1/3 cup regular oats
1/3 cup all-purpose flour
1/4 firmly packed brown sugar
3 tablespoons chilled stick margarine, cut into small pieces
1 1/2 cups vanilla nonfat frozen yogurt, optional
1.) Combine the first 3 ingredients in a bowl, and toss well. Spoon into an 8-inch square baking dish coated with cooking spray.
2.) Place oats, flour, and sugar in food processor, and pulse 2 to 3 times. Add chilled margarine, and process until mixture resembles coarse meal; sprinkle over rhubarb mixture. Bake at 375° for 40 minutes or until rhubarb is tender. Serve with frozen yogurt if desired.
HAM AND BROCCOLI QUICHE
16 ounces precooked shredded potatoes or frozen hash browns (thawed)
1 3/4 cups liquid egg substitute, such as Egg Beaters, divided
2 tablespoons all-purpose flour
1 tablespoon canola oil or extra-virgin olive oil
1/4 teaspoon salt
2 cups finely chopped broccoli florets
1 cup shredded extra-sharp Cheddar cheese
3/4 cup finely diced smoked ham
3/4 cup reduced-fat sour cream
1/4 cup minced fresh chives
1/8 teaspoon freshly ground pepper
MORE HEALTHY RECIPE IDEAS
Our Top 50 Recipes for Spring
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Ham & Swiss Quiche
Broccoli, Ham & Pasta Salad
Canadian Bacon & Scallion Mini Quiches
Quiche Lorraine Light
Kohlrabi & Ham Gratin
Preheat oven to 375°F. Generously coat a 9-inch springform pan with cooking spray. Line a rimmed baking sheet with foil.
If using hash browns, squeeze any excess moisture from the thawed potatoes. Toss shredded potatoes (or hash browns) with 1/4 cup egg substitute, flour, oil and salt in a medium bowl. Pat the mixture into the bottom and 2 inches up the sides of the prepared springform pan. Bake until the potatoes are beginning to brown at the edges, 35 to 40 minutes.
Fill the crust with broccoli, cheese and ham. Whisk the remaining 11/2 cups egg substitute, sour cream, chives and pepper in a medium bowl. Place the pan on the prepared baking sheet and pour the egg mixture over the filling.
Bake the quiche until the center is just set, 50 minutes to 1 hour. Let cool for 15 minutes. Run a knife around the edges to loosen the sides, remove the pan sides and cut the quiche into wedges.
CHOPPED CARROT SALAD
* 1 pound carrots, coarsely grated
* 3 Tablespoons lime juice
* 1 Tablespoon fish sauce
* 1 Tablespoon dried shrimp powder
* 1 Tablespoon toasted chickpea flour
* 1 Jalapeno pepper, seeded and minced
* 1 teaspoon salt
* 1/4 chopped toasted peanuts
* 1/4 golden crispy shallots
* 1/2 cup chopped cilantro
DIRECTIONS:Combine the carrots, lime juice and fish sauce in a large bowl. Use a wooden spoon to gently pound or press the carrots to help break them down a bit, about 3-4 minutes.
Add the shrimp powder, toasted chickpea flour, Jalapeno pepper, salt, peanuts, shallots and cilantro and toss. Transfer the mixture to a shallow serving bowl and serve immediately.
12oz fresh spinach
6 soft tortilla wraps
12oz jar tomato pasta sauce
6 tomatoes, thinly sliced
Salt and freshly ground black pepper
Mixed salad leaves, to serve
1. Preheat the oven to 190°C
2. Grate the cheese onto a board and divide into six equal portions.
3. Pack the spinach into a large saucepan and add a little water. Cover and cook for 3-4 mins until the leaves have wilted. Drain well, squeezing out the excess moisture. Cool for a few mins.
4. Place one tortilla wrap on a greased baking sheet. Spread 2-3tbsp of pasta sauce over the surface, then arrange one third of the spinach on top, season, then sprinkle with one pile of grated cheese. Place a second tortilla on top, spread with pasta sauce and arrange sliced tomatoes over the surface, sprinkling them with more cheese.
5. Repeat the layers until the ingredients are used up, topping the final tortilla with just grated cheese and tomato slices.
6. Bake for 20-25 mins. Cool for 5 mins, then cut into slices. Serve with mixed salad leaves.
ORZO CARROT PASTA
1 tablespoon olive oil
1 cup uncooked orzo pasta
1 clove garlic, crushed
1 medium zucchini, shredded
1 medium carrot, shredded
1 (14 ounce) can vegetable broth
1 lemon, zested
1 tablespoon chopped fresh thyme
1/4 cup grated Parmesan cheese
30 mins Directions
Heat the oil in a pot over medium heat. Stir in orzo, and cook 2 minutes, until golden. Stir in garlic, zucchini, and carrot, and cook 2 minutes. Pour in the broth and mix in lemon zest. Bring to a boil. Reduce heat to low and simmer 10 minutes, or until liquid has been absorbed and orzo is tender. Season with thyme and top with Parmesan to serve.
1 Peeled and sliced orange
1 Peeled and sliced grapefruit
1/2 cup pomegranate seeds
1 cup of pomegranate juice
1. Take the ingredients and combine them in a bowl and serve.
CRAB SALAD ROLLS
12 ounces crab – fresh cooked, frozen or canned (if canned rinse and dry well)
¼ cup mayonnaise
1 ½ – 2 teaspoons prepared Wasabi
1 teaspoon wheat free soy sauce, plus more for serving
Zest of 1 lime – finely grated
1 large carrot – peeled and grated with large holes of a box grater
1 seedless cucumber – grated with large holes of a box grater
2 scallions, white and green parts – thinly sliced on the diagonal
2 avocados – sliced lengthwise
6 romaine lettuce leaves, ribs removed
1 handful cilantro leaves removed from the stems
6 large rice papers
Mix crab with mayonnaise, wheat free soy sauce, lime zest, grated carrot and cucumber and the sliced scallions.
Place lettuce leaves on prepared rice paper, put 1/6th of the crab mixture on the lettuce leaves, add two slices of avocado and top with some cilantro leaves. Roll and cut in halve. Serve with extra wheat free soy sauce on the side.
CAPRESE TOAST BITES
1 whole wheat baguette sliced in 1/2" thick pieces
3 chopped roma tomatoes
2 tbsp olive oil
3 tbsp balsamic vinegar
1 cup cubed fresh mozzarella
3 tbsp fresh basil julienned
Toast all of the sliced baguette pieces. Mix all of the other ingredients in a bowl and then spoon two tbsp of the mixture onto each of the baguette slices.
POTATO TUNA SALAD
- 2 tablespoons butter
- 2 tablespoons extra-virgin olive oil
- 1 medium onion, finely chopped
- 1/2 teaspoon salt
- 1/2 teaspoon curry powder
- 1/4 teaspoon ground ginger
- Zest and juice of 1 lemon, divided
- 2 cups diced peeled red potatoes
- 3 cups vegetable broth, or reduced-sodium chicken broth
- 1 cup “lite” coconut milk
- 2 cups 1/2-inch pieces trimmed asparagus, (about 1 bunch)
- Freshly ground pepper to taste
- 1/4 cup crème fraîche, or reduced-fat sour cream (see Note)
- 1/4 cup finely chopped scallion greens, or fresh chives
- Melt butter and oil in a large saucepan over medium heat. Add onion and 1/4 teaspoon salt and cook, stirring often, until golden, about 5 minutes. Stir in curry powder, ginger, lemon zest and potatoes and simmer, stirring occasionally, for 5 minutes. Stir in broth, coconut milk and asparagus. Bring to a simmer over medium heat, partially cover and continue to cook until the potatoes are tender, about 15 minutes.
- Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with the remaining 1/4 teaspoon salt and pepper.
- Whisk crème fraîche (or sour cream), lemon juice and scallion greens (or chives) in a small bowl and garnish with a swirl of it.
- Note: Crème fraîche is a tangy, thick, rich cultured cream commonly used in French cooking. Find it in the dairy section of large supermarkets, usually near other specialty cheeses. Sour cream can be used as a substitute, or you can make your own lower-fat version by combining equal portions of reduced-fat sour cream and nonfat plain yogurt.
- 1 teaspoon kosher salt, plus more as needed
- 1/2 teaspoon dried oregano
- 1/4 teaspoon freshly ground black pepper, plus more as needed
- 1/4 teaspoon dried thyme
- 1 (1- to 1-1/2-pound) pork tenderloin
- 2 tablespoons vegetable oil
- 8 ounces fresh figs (about 6 medium), halved lengthwise
- 1 ripe but firm medium Comice pear, halved, cored, and sliced 1 inch thick
- Heat the oven to 450°F and arrange a rack in the middle.
- Place the measured salt, oregano, measured pepper, and thyme in a small bowl and mix to combine; set aside.
- Trim the tenderloin of any silver skin and pat it dry with paper towels. Using your hands, rub the tenderloin all over with 1 tablespoon of the oil, sprinkle it with all of the spice mixture, and rub until it’s evenly coated.
- Heat the remaining tablespoon of oil in a large cast iron skillet or heavy-bottomed oven-safe frying pan over medium-high heat until shimmering. Add the pork and cook, turning occasionally, until evenly browned all over, about 8 to 12 minutes total.
- Turn off the heat. Scatter the figs and pears in an even layer around the pork and season the fruit with salt and pepper. Place the skillet in the oven and cook until the pork is deeply browned and an instant-read thermometer inserted into the thickest part registers 145°F to 150°F, about 12 to 15 minutes.
- Remove the pan from the oven, transfer the pork to a clean cutting board, and allow it to rest for at least 5 minutes. Transfer the figs and pears to a serving bowl. To serve, cut the pork into 1/2-inch-thick slices, passing the figs and pears on the side.
Thai Iced Coffee
1/4 cup sugar
1/4 cup water
1/4 teaspoon almond extract
1 cup strongly brewed coffee, cooled (prepared with 1/2 teaspoon ground cardamom added to coffee grinds)
1 tablespoon half-and-half
Boil sugar and water in a saucepan, stirring until sugar is dissolved.
Remove from heat and add almond extract.
Combine syrup with remaining ingredients.
Distribute into ice-pop molds, add sticks, and freeze for 8 hours.
Antioxidant-packed java may help ward of diabetes and some forms of cancer- and keep your mind sharp. Adding cardamom to the grinds while brewing gives this cool dessert a spicy kick.
1 cup cantaloupe, diced
2 tablespoons lime juice, divided
2 teaspoons honey, divided
1 cup honeydew, diced
In blender, combine cantaloupe with 1 tablespoon lime juice and 1 teaspoon honey.
Fill a fourth of each ice-pop mold with a layer of cantaloupe and put in the freezer for 1 hour.
Set remaining mixture aside. In blender, combine honeydew with remaining lime juice and honey.
After cantaloupe layer has set, add a layer of honeydew.
Freeze for 1 hour. Add one additional layer of cantaloupe and then honeydew, allowing pops to set in the freezer for 1 hour between each layer.
After pouring the final layer, insert sticks and freeze for another 4 hours.
8 ounces of pomegranate juice
1/2 cup plain 2% Greek yogurt
Fill two-thirds of each ice-pop mold with pomegranate juice.
Add enough yogurt to fill the molds to the top, about 2 tablespoons per mold.
Slide a knife or chopstick into each mold and swirl until a pattern forms.
Insert sticks and freeze for about 8 hours.
Pack three whole grams of protein into a 50-calorie serving. Plus, yogurt is full of bone-building calcium.
Blood Orange and Cream
1 small blood orange, peeled and segmented
1/4 cup sugar
1/4 cup water
1/4 teaspoon vanilla extract
3/4 cup of orange juice
1/4 cup 1% milk
Cut orange slices lengthwise into 1/4-inch-thick slices.
Boil sugar and water in saucepan, stirring until sugar is dissolved.
Reduce heat to simmer, add orange pieces, and cook for 1 minute.
Remove from heat and add vanilla.
Combine blood orange-sugar syrup (including orange slices), orange juice, and milk in a bowl.
Pour mixture into ice-pop molds, insert sticks, and freeze for about 8 hours.
Offers both fiber and protein, thanks to the fruit and dairy combo.
1/4 cup sugar
1 teaspoon culinary lavender
1 1/4 cups water, divided
3 tablespoons lemon juice (or juice of 1 to 1 1/2 lemons)
1/2 cup blueberries, fresh or frozen
Bring sugar, lavender, and 1/4 cup water to boil in saucepan, stirring until sugar is dissolved.
Remove from heat and steep for at least 30 minutes.
Combine remaining water with lemon juice.
Strain lavender from sugar syrup, add syrup to lemon water, and mix well.
Evenly distribute into ice-pop molds, filling each about three-quarters full.
Drop several blueberries into each mold, until the liquid reaches the top.
Insert sticks and freeze for about 8 hours.
Blueberries, especially the wild kind, have among the highest antioxidant count of any berry. And pairing them with an aromatic floral herb like lavender gives these pops a decidedly summery flavor.
3 cups fresh hulled or thawed frozen strawberries, divided
2 tablespoons chopped basil, divided
2 tablespoons sugar
2 tablespoons balsamic vinegar
Place 2 cups of whole strawberries in a glass or plastic bowl with 1 tablespoon basil.
Top with sugar and balsamic vinegar.
Toss and let marinate for 1 hour.
Slice remaining strawberries and set aside. In blender, puree strawberry-vinegar mixture until smooth.
Add strawberry slices and remaining basil.
Mix well and pour into ice-pop molds. Insert sticks and freeze for about 8 hours.
Vinegar punches up the flavor without adding fat, while the hefty helping of strawberries loads these icy treats with all the vitamin C you need in a day.
SCRAMBLE IT UP
3 egg whites
2 tablespoons 1% milk
1 cup spinach fresh baby spinach
1 cup diced mushrooms
1 ounce Lite Shredded Mozzarella cheese
1 tbs olive oil
Heat the olive oil in the pan and saute diced mushrooms & spinach until cooked down/wilted. Whisk together the egg, egg whites, seasoning & milk while mushrooms and spinach cook. Pour egg mixture over vegetables and scramble until done to your liking. You can add an extra spray of cooking spray to the pan before adding the eggs if you aren't using a non-stick pan.
BROWN RICE AND PEAS
1. In a large bowl, combine the rice, celery, snow peas, cucumber, radishes, bell pepper, scallions, and parsley.
2. In a small bowl, combine the vinegar, lemon juice, soy sauce, paprika, and pepper. Slowly whisk in the oil until well blended. Pour the dressing over the rice and vegetables, and toss to combine. Cover and chill for 2 hours before serving.
CHIVE & SQUASH PANCAKES
2 cups cooked shredded squash (from 3 1/2 yellow squash)
1 egg white
2/3 cup flour
1/2 tsp baking powder
1 clove garlic, crushed
1/3 cup parmesan cheese
3 tbsp fresh chopped chives
1/2 tsp kosher salt
pinch fresh cracked pepper
olive oil spray
Add squash to a medium pot and cover with water. Bring to a boil and cover; cookuntil soft. When soft, drain; add to food processor and pulse a few times until chopped. Add 2 cups of squash to a medium bowl. Combine squash with remaining ingredients except oil and mix well.
Heat a large skillet on medium heat, when hot spray lightly with oil and reduce heat to medium-low. Drop 1/4 cupfuls of batter, slightly flattening them with the back of a spoon and cook a few minutes or until golden. Turn and cook the other side until golden. Set aside and repeat with the remaining batter.
Persian Herb Frittata (Kuku Sabzi)
6 large eggs, beaten
1 clove garlic, crushed
1 tablespoon flour
1/2 teaspoon turmeric
1/2 teaspoon salt
Freshly ground black pepper
1 cup chopped chives or green onions
1 cup chopped cilantro
1 cup chopped dill
1 cup chopped parsley
2 tablespoons chopped walnuts (optional)
2 tablespoons dried barberries, currants, or cranberries (optional)
2 tablespoons clarified butter/ghee, butter, or vegetable oil
Plain yogurt, to serve (optional)
Preheat oven to 400°F.
Whisk together the eggs, garlic, flour, turmeric, salt, and a few cracks of black pepper. Whisk in the herbs, walnuts (if using), and dried fruit (if using).
Heat the butter or oil in a 10-12" skillet over moderate heat. Pour the egg mixture into the skillet and use the back of a spoon to spread it out evenly. Cook until the eggs start to set around the edges of the skillet, about 2 minutes.
Place the skillet in the oven and bake until the eggs are completely set, about 5 minutes. To test, cut a small slit in the center.
Serve hot or cold, cut into wedges. Especially delicious with a dollop of yogurt.