Tuesday, October 9, 2012
Thursday, August 16, 2012
makes 7-8 large patties
2 cans cannellini white beans, drained
1 large sweet potato, baked/peeled/mashed (about 2 cups)
2 tsp maple syrup or Stevia Baking Blend
Himalayan sea salt and fresh pepper to taste
1/4 cup wheat flour
plentiful Panko crumbs
Coconut oil for pan
1. Bake sweet potato. Peel, place in large mixing bowl.
2. Add drained beans to mixing bowl. Mash beans and potato together.
3. Mash in seasoning and flour. Your mixture will be quite soft and moist. But you should be able to form a patty. Add more flour or a scoop of breadcrumbs to thicken the mixture if needed.
4. Heat 2 Tbsp coconut oil in a pan over high heat.
5. Form a patty from mixture and coat in Panko crumbs. Thick coating. Then drop the patty in the pan. Repeat until the pan is filled. Cook until browned on both sides. You could also bake. If baking, use less Panko.
6. Serve with a mango salsa and a side salad or as a burger, topped with onions and avocado
Monday, July 30, 2012
1 banana, sliced and frozen
1 handful of strawberries, frozen
1-2 tablespoons coconut milk
1 teaspoon vanilla extract
Place the frozen bananas and strawberries into a food processor. Start blending then add in the vanilla and coconut milk. Just enough for it to blend together but not too much, we want it to be really thick! Once it is nice and smooth but still very thick scoop it out and enjoy! It needs to be eaten right away as it will not keep very well in the freezer. Makes 2-3 servings.
Saturday, July 21, 2012
- Feel free to experiment with your favorite spice combinations in this pasta.
- 10 ounces dry Whole Wheat Spaghetti (or gluten free option)
- 1/2 cup grated Cheddar Cheese
- 1 cup Cottage Cheese
- Olive Oil
- pinch Garlic Salt
- 1/4 teaspoon Pepper
- 1 teaspoon Tumeric
- 1/4 teaspoon Smoked Paprika
- shaved Parmesan for garnish
Wednesday, July 18, 2012
Tuesday, July 10, 2012
8 cups chopped spinach (1 bag)
1 cup halved cherry or pear tomatoes
1/2 cup corn cut off the cob, can be omitted
1 1/2 cups chopped cooked chicken
1 large avocado, sliced
1/3 cup crumbled feta cheese
1/4 cup toasted pine nuts
3 tablespoons white wine vinegar
2 tablespoons extra-virgin olive oil
1 tablespoon Dijon mustard
salt and freshly ground black pepper, to taste
Monday, July 9, 2012
Glass Jar - There are many different sprouting kit options, ranging from stackable plastic rings to glass jars, sprouting bags, and automatic sprouters. My favorite is the glass jar method. Sprouting with this simple system involves soaking your chosen seeds overnight and covering the jar with a mesh screen and rubber band. In the morning drain the soak water and rinse the seeds twice daily, placing them on a rack to drain during the day. Harvest them within three to seven days. Some of the easiest sprouts to grow are alfalfa, fenugreek, radish, broccoli, mung beans, onion, cabbage, mustard seeds, chickpeas, quinoa, lentils, pea sprouts, and wheat seeds. For most sprouts, continue to sprout them until they have developed a long tail or their first leaves have begun to go green. In the case of chickpeas, quinoa, pea sprouts, and lentils, they are ready to eat as soon as their tails begin to unfurl or emerge from the seed.
Tuesday, June 26, 2012
4 boneless, skinless chicken breasts
1/4 cup pesto
1/4 cup crumbled feta (packed)
1/4 cup almonds or pecans, chopped up very finely
1/4 cup parmesan cheese
2 organic eggs, beaten
Put crumbled Feta and pesto in a small bowl and mix together with a fork. Divide pesto mixture evenly among four chicken breasts, then use a spoon to spread it over the chicken, not going completely to the edge or the stuffing will leak out. Roll up each chicken breast, starting with the smallest end and tucking in any ragged edges, and then secure each piece with two toothpicks.
Put beaten egg in one bowl and combine almonds/pecan, and parmesan in another. Dip each chicken piece first in egg, then in almond/parmesan mixture, turning over several times so chicken is well-coated.
Place chicken pieces in baking pan and cook until chicken feels firm but not hard to the touch (about 40 minutes, but start checking a little sooner.) If desired, put chicken under the broiler for 3-4 minutes to brown the top. (I did broil the top a bit.) Serve hot.
Sunday, May 20, 2012
- 1/2 cup whole-wheat pastry flour
- 1 tsp baking powder
- 2 stevia packets (1/16 tsp uncut) (Can easily be omitted if you’re planning to frost the pizza with something very sweet.)
- very scant 1/2 cup (100 g) water, juice, or milk of choice
- 2 tbsp (35g) applesauce or coconut oil (or pumpkin, veg oil, mashed banana, or even baby food!)
- 1/8 tsp salt
- spices or extracts if you wish (I like adding a little cinnamon)
- A few handfuls ______ Fill in the blank! Raspberries? Chocolate chips? Chopped apples, walnuts, and raisins? Anything goes!! It’s your pizzat!
Friday, May 18, 2012
Thursday, May 17, 2012
Serve immediately with whole grain pita bread, or veggies.
Store in an airtight container for up to three days.
Tuesday, April 24, 2012
Monday, April 23, 2012
Here is an easy method to preserve them:
- Wash and dry your herbs. Chop them
- Put them in an ice cube tray.
- Cover with either good quality water or broth.
- When they are frozen you can pop them out and store them in a freezer bag.
- When you need fresh herb, you can just pop one out of the bag and into the pot.
Simple and easy.
I can just pop one or two into the dish I am cooking.
Easy convenient and healthy.
Thursday, April 19, 2012
1/2 cup quinoa
1 can (19 oz) lentils, rinsed (or fresh lentil you have cooked)
1/2 cup whole grain bread crumbs
1 egg, lightly beaten
2 gloves garlic, chopped
2 tsp cumin powder
1/3 cup cilantro Juice of half a lemon
1/2 cup walnut pieces
1 Tbsp olive oil
1/2 lb crimini mushrooms, sliced
1/4 cup dry red wine
2 tsp coconut oil
6 100% whole-grain buns
1. In a saucepan, combine quinoa and 1 cup water. Bring to a boil and simmer about 10 minutes. Let quinoa cool.
2. In a bowl, combine half the lentils, bread crumbs, egg, garlic, cumin, cilantro, lemon juice, cooked quinoa, and salt and pepper to taste. Place in a food processor or blender; process until well combined. Add remaining lentils and walnuts; pulse until they're incorporated. Form into 6 patties.
3. Preheat grill to medium. Meanwhile, warm olive oil in skillet over medium heat; add sliced mushrooms and saute for 5 minutes, stirring regularly. Stir in wine and cook for another 5 minutes.
4. Brush burgers with oil and cook for 4 minutes per side. Toast buns for 2 minutes. Serve burgers on buns and top with sauteed mushrooms.
Makes 6 servings. Per serving: 445 cal, 15 g fat (3 g sat), 62 g carbs, 13 g fiber, 305 mg sodium, 19 g protein
Thursday, April 5, 2012
2 large avocado chopped
1/2 cup red onion chopped
2 cloves garlic minced
4 small tomatoes - roma or vine-ripened chopped
4 oz feta cheese
1 tsp olive oil
1 Tbls red wine vinegar
1Tbls fresh oregano or 1 tsp dried oregano
Juice of one lime
salt & pepper to taste
Mix everything & serve with chips or raw vegetables
Wednesday, March 21, 2012
Wednesday, March 14, 2012
Apples‐ store on a cool counter or shelf for up to two weeks. For longer storage in a cardboard box in the fridge.
Citrus‐ store in a cool place, with good airflow, never in an air‐tight container.
Apricots‐ on a cool counter to room temperature or fridge if fully ripe
Cherries‐store in an airtight container. Don’t wash cherries until ready to eat, any added moisture encourages mold.
Berries-Don’t forget, they’re fragile. When storing be careful not to stack too many high, a single layer if possible. A paper bag works well, only wash before you plan on eating them.
Dates‐dryer dates (like Deglet Noor) are fine stored out on the counter in a bowl or the paper bag they were bought in. Moist dates (like Medjool) need a bit of refrigeration if they’re going to be stored over a week, either in cloth or a paper bag‐ as long as it’s porous to keeping the moisture away from the skin of the dates.
Figs‐ Don’t like humidity, so, no closed containers. A paper bag works to absorb excess moisture, but a plate works best in the fridge up to a week un‐stacked.
Melons‐ uncut in a cool dry place, out of the sun up to a couple weeks. Cut melons should be in the fridge, an open container is fine.
Nectarines‐ (similar to apricots) store in the fridge is okay if ripe, but best taken out a day or two before you plan on eating them so they soften to room temperature.
Peaches(and most stone fruit)‐ refrigerate only when fully ripe. More firm fruit will ripen on the counter.
Pears‐ will keep for a few weeks on a cool counter, but fine in a paper bag. To hasten the ripening put an apple in with them.
Persimmon –Fuyu‐(shorter/pumpkin shaped): store at room temperature.
–Hachiya‐ (longer/pointed end): room temperature until completely mushy. The astringentness of them only subsides when they are completely ripe. To hasten the ripening process place in a paper bag with a few apples for a week, check now and then, but don’t stack‐they get very fragile when really ripe.
Pomegranates‐ keep up to a month stored on a cool counter.
Strawberries‐ Don’t like to be wet. Do best in a paper bag in the fridge for up to a week. Check the bag for moisture every other day.
Tuesday, March 6, 2012
1 medium sized ripe avocado, pitted
1/2 lemon, juiced + lemon zest to garnish
1-3 garlic cloves, to taste
1/4 cup fresh basil (optional)
Freshly ground black pepper, to taste
1. Bring several cups of water to a boil in a medium sized pot. Add in your pasta, reduce heat to medium, and cook until al dente, about 8-10 minutes or follow directions on package.
2. Meanwhile, make the sauce by placing the garlic cloves, lemon juice, and olive oil into a food processor. Process until smooth. Now add in the pitted avocado, basil, and salt. Process until smooth and creamy.
3. When pasta is done cooking, drain and rinse in a strainer and place pasta into a large bowl. Pour on sauce and toss until fully combined. Garnish with lemon zest and black pepper. Serve immediately. Makes 2 servings.
Please note: This dish does not reheat well due to the avocado in the sauce. Please serve immediately.
Friday, March 2, 2012
Until I found this refried beans recipe, I always bought canned refried beans to use in quesadillas. Now that I know how easy it is to make them from scratch, I prefer making my own. They are much tastier - and they are healthier and more economical too! Unlike canned refried beans, these make a hearty meal. Try serving them with rice, salsa and a salad.
If you are in a rush, use 2 cans (each 19 oz) of cooked pinto beans instead of cooking your own.
3 Tbs olive oil
2 cups minced onion
4 cloves garlic, pressed
2 tsp ground cumin
1 tsp salt
1/2 tsp pepper
4 cups cooked pinto beans
In a large skillet, heat the oil.
Add the onion, garlic, cumin, salt and pepper.
Sauté over medium heat until the onions are soft.
Turn heat to low.
Add the beans. Mix well. Mash the beans with a fork or a potato masher. Cook for a few more minutes until heated through.
½ cup serving = 185 calories
Thursday, March 1, 2012
Tuesday, February 28, 2012
1. Finely chop olive, bell pepper, cucumber, and dill.
2. Spread hummus about 1-2 inches thick in the bottom of a wide serving dish.
3. Sprinkle the vegetables evenly over the hummus.
4. Crumble feta cheese on top.
5. Sprinkle bits of dill and serve with warm whole grain pita slices. Enjoy!
Tuesday, February 21, 2012
Fresh herbs to dry herb ratio
Sunday, February 19, 2012
1 tablespoon wholegrain mustard
1 tablespoon sherry vinegar
1 head broccoli
1 small red onion
Himalayan sea salt
Freshly ground pepper
handful roasted almonds
1. Combine mustard, vinegar and 3 tablespoons extra virgin olive oil in a salad bowl. Season.
3. Chop broccoli into tiny trees and toss in the dressing.
4. Chop avocado in half and scoop bight sized chunks into the dressing mixture using a spoon.
5. Toss salad to distribute the dressing and serve with almonds on top.