ASIAN LIME CILANTRO SALAD

This is not my recipe, but from this site: http://thepioneerwoman.com/cooking/2008/03/my_most_favorite_salad_ever_ever_ever_ever

I like this salad because it’s so colorful and flavorful 🙂 I did a couple modifications to mine… I actually made mine without the linguine noodles and put grilled chicken in there instead.  I’m sure with the noodles it’s wonderful.  I only did one bell pepper, because i’m lazy.  I also added less brown sugar (heaping 1 tbsp) and soy sauce (about 2-3 tbsp instead).. just enough to taste.   In addition, instead of 1 whole can of cashews, I just used a small handful of trader joe’s lime and cilantro cashews… which I LOVE in any salad! 😉 ps- this recipe makes large servings for about 4-6.

SALAD INGREDIENTS:

1 package of asian linguine noodles, cooked, rinsed, and cooled

1/2 to 1 head sliced Napa cabbage
1/2 to 1 head sliced purple cabbage
1/2 to 1 bag baby spinach
1 red bell pepper, sliced thin
1 yellow bell pepper, sliced thin
1 orange bell pepper, sliced thin (if available)
1 small bag bean sprouts (also called “mung bean sprouts”)
3 peeled, sliced cucumbers
LOTS of chopped cilantro—up to one bunch
1 can whole cashews, lightly toasted in skillet

DRESSING:

Juice of 1 lime
8 tablespoons olive oil
2 tablespoons sesame oil
6 tablespoons soy sauce
1/3 cup brown sugar
3 tablespoons fresh ginger, chopped
2 cloves chopped garlic (optional)
2 hot peppers or jalapenos, chopped (optional)
More chopped cilantro—LOTS

Mix together salad ingredients. Whisk together dressing ingredients and pour over salad. Mix with tongs or hands and serve on platter.
*Dressing keeps up to three days before serving, WITHOUT cilantro.

May 19, 2009 at 9:56 pm Leave a comment

GREEN SMOOTHIES

Green smoothies are such a delicious way of getting excellent nutrition through whole, raw foods.  They taste SO much better than they appear to and are so easy and inexpensive to make.

First, you choose your green base:  eg. spinach, kale, chard.  most fruits mask the spinach taste, the kale and chard take a little more to get used to 🙂 i would suggest de-stalking the kale and chard and only mixing the leaves.

Then simply add in fruit! They can be fresh or frozen.  Some examples may be mangoes, bananas (ripe!!), apples, oranges, berries… whatever combination you like.

In addition, you can add sources of protein if you want to make a meal out of it or as a powerhouse drink.  Some great sources are egg whites, flaxseed meal/oil, protein powders, skim/soy milk, or my favorite- greek yogurt!

To make: Add in about 2-3 handful of greens in to a blender.  Add in fruit, mix.  Add in protein source or additional ingredients, mix.  You can also blend in ice cubes to make it into a thick, chilled smoothie.  If you prefer your smoothie to be thinner, splash in some water or liquid (eg. skim milk, water, coconut milk, almond milk)

Here are some suggested combinations:

– kale / frozen 1/2 banana / almond milk / vanilla soy protein powder ( my favorite!!!!)

– spinach / mango / 0% greek yogurt

– spinach / frozen banana / mango / coconut milk

– kale / apples / carrots

May 4, 2009 at 2:17 pm Leave a comment

STUFFED BELL PEPPER WITH GROUND TURKEY

I like this low cal, high protein dish.   You can do any colored bell pepper, but I prefer red because it’s high in vitamin C and vitamin A (and it’s pretty).

Ingredients:

– 1 red bell pepper (stem and seeds removed)

– 1/4 lb of lean ground turkey

– 1/2 cup of diced tomatoes with green chilies

– 1/4 cup of diced mushrooms

– 1/2 tbsp of cayenne pepper

– low fat mozzarella cheese

– black pepper

In a medium skillet, brown ground turkey with a little olive oil and add in tomatoes and mushrooms with spices.  After the turkey is cooked through, scoop into bell pepper.  Place the bell pepper in a deep baking dish with about 3 inches of water depth.  Bake in oven at 400 degrees for 30 minutes.  I like a little low fat mozarella cheese sprinkled on top before putting it into the oven.

(serves 1)

April 28, 2009 at 1:42 am 1 comment

SALMON FRITTATA

I like this dish because it’s inexpensive to make, easy, and FULL of good protein, omega-3’s, and other nutrients.  it’s really great for almost any meal.  I like a little hot sauce or salsa on the side.  Also, I didn’t have any on hand but a handful of spinach would probably be good in this too.

Ingredients:

– 1 can of drained, wild-caught pink salmon (skinless and boneless)

– 2 whole eggs and 3 egg white

– dill weed (2 tbsp)

In a bowl, mix all the ingredients well.  In a medium-heated skillet, spray with olive oil and pour mix in.  Turn down heat to low and cover for about 5 minutes.  Uncover and cook on low heat until done.  You might have to flip the frittata over to cook the top side well.

(serves 2)

April 25, 2009 at 4:43 pm Leave a comment

OVEN-ROASTED VEGETABLES

Okay, so I’ve recently discovered that I LOVE oven-roasted vegetables! One, it’s much simpler than sauteeing them on the stovetop with oil and sauces, and two…. much healthier, plus you get to appreciate any natural flavors. My favorite vegetables to roast have to be (the following are sliced if possible):

– large carrots
– brussel sprouts
– asparagus
– tomatoes
– sweet potatoes

Just simply lightly spray a baking tray with olive oil and heat the oven at 400-415 degrees. I like to spray a little oil on the vegetables itself and crack some fresh peppercorn over them. Herbs like rosemary and thyme are also great over many of these. Oven-roast for 20-30 minutes (keep an eye on them and it depends what kind of vegetable you’re cooking!)

I soon want to try oven-roasting butternut squash, parsnips, fennel,  and radishes (currently in season!) Or, a great way to decide is just to buy whatever produce is in season/on sale. A hodgepodge of mixed vegetables with sliced onion would be delicious too. You could also mix a little balsamic vinegar after taking them out of the oven for more flavor.

You can even oven-roast kale and make them into kale chips! (refer to http://www.foodista.com/recipe/S7MV2NFR/kale-chips) apparently, very addicting 🙂 plus MUCH more nutritious than your average potato chip.

April 17, 2009 at 12:59 am Leave a comment

MOROCCAN CHICKEN STEW

Using spices in simple dishes can really make a difference.

Ingredients:

– 1/2 tbsp olive oil

– 1 lb chicken thighs (skinless or skins removed)

– 2 large zucchini (or summer squash) diced

– 1 medium onion, chopped

– minced garlic

– 1 cup chicken or vegetable (low sodium) broth, or water

– 1 can of diced tomatoes (low sodium)

– 1 can of garbanzo beans (chickpeas)

– 1 tsp cumin

– 1/2 tsp cayenne

– 1/2 tsp cinnamon

Heat oil in saute pan, then brown chicken on each side (2-3 minutes). Toss in zucchini/squash, onions, and garlic. Once zucchini is lightly browned, add the rest of the ingredients and simmer for 10-15 minutes.  You can serve this over brown rice or couscous, or plain.

April 12, 2009 at 2:02 pm Leave a comment

EGGPLANT MARINARA WITH PROTEIN

eggplant is one of my favorite vegetables. i could easily eat it cross-sectioned and baked with a little extra virgin olive oil. but if i want a really satisfying eggplant meal, i LOVE eggplant parmesan (but not all the calories that come with it). instead of using the traditional eggplant parmasan ingredients, this recipe is modified to accommodate my daily eating habits with some added protein.

Ingredients:

– 1 large eggplant

– 1/2 cup egg whites

– 1 cup of almond meal (you can find this at Trader Joe’s or most health food stores)

– 1 cup of canned tomato sauce (no sodium added) OR marinara sauce

– added to sauces: crushed black pepper and other Italian seasonings of choice (eg. basil, oregano)

– 1/4 cup of low-calorie mozzarella cheese (shredded or cut up; *this can be optional)

Cross-section slice the eggplant into 1/4″ thick slices and salt them to remove bitterness (refer to this link). Preheat oven to 375 degrees. Dip each side of eggplant slices into eggwhites and dip into almond meal to cover both sides. Place slices on baking tray and bake until sides are brown (about 10 minutes). Now, you could easily eat it like this and put some warm tomato or marinara sauce on top without any cheese, OR you could do layers in this order using an 8×8 baking dish: 1/4 cup sauce, some mozzarella, eggplant slices, 1/4 cup sauce, eggplant slices, 1/4 sauce, remaining cheese. Cover with foil and bake for 25 minutes or until heated.

(serves 4)

April 11, 2009 at 1:10 am Leave a comment

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