Tuesday, January 31, 2012


Serves 2

 1 cup of quinoa

 3 cups of boiling diluted chicken broth (half water)

 1 chopped shallot

 1/2 cup chopped flat leaf parsley

 1/2 cup crumbled feta cheese

 1/2 teaspoon salt

 1/4 teaspoon pepper

In a heavy nonstick frying pan over medium low heat, lightly toast the quinoa for about 5 minutes or until it turns slightly golden. Pour in 1 cup of boiling broth, stirring continuously. When it has been absorbed add a little more boiling liquid, stirring all the while a little at a time. Keep adding liquid until it is all absorbed. The quinoa should be just simmering. This should take about 10 minutes or so. Add the chopped shallot. Cover and remove from the heat and let rest for 5 minutes. Add the feta cheese, salt and pepper and parsley. Let it sit for 5 minutes more, fluff with fork and serve.

Optional” add 1 cooked and cubed grilled large chicken breast

2 servings

420 calories per serving

With chicken breast added the calories goes up to 550 per serving

Tuesday, January 24, 2012

Homemade Taco Seasoning

Much healthier and cheaper than buying packets of spices. You can control the amount and the quality of your ingredients.

*Note: I quadruple the recipe and store it in an airtight glass jar in my spice cabinet so I don’t have to assemble the mix each time I need taco seasoning

1 tablespoon chili powder
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
Pinch of cayenne pepper
1/4 teaspoon dried oregano
1/2 teaspoon paprika
1 1/2 teaspoons ground cumin
1 teaspoon Himalayan salt
1/2 teaspoon freshly ground black pepper

Mix all spices together until well combined. Use immediately or store in an airtight container in your spice cabinet and use as needed.

Wednesday, January 18, 2012

Chicken Tikka Masala


1 cup yogurt, plain and low fat

1 tablespoon lemon juice

2 teaspoons ground cumin

1 teaspoon ground cinnamon

2 teaspoons cayenne pepper

2 teaspoons freshly ground black pepper

1 tablespoon minced fresh ginger

4 teaspoons salt, or to taste

3 boneless skinless chicken breasts, cut into bite-size pieces

4 long skewers

1 tablespoon olive oil

1 clove garlic, minced

1 jalapeno pepper, finely chopped

2 teaspoons ground cumin

2 teaspoons paprika

3 teaspoons salt, or to taste

1 (8 ounce) can tomato sauce

1 cup plain yogurt, plain and low fat

1/4 cup chopped fresh cilantro


In a large bowl, combine yogurt, lemon juice, 2 teaspoons cumin, cinnamon, cayenne, black pepper, ginger, and 4 teaspoons salt. Stir in chicken, cover, and refrigerate for 1 hour.

Preheat a grill for high heat.

Lightly oil the grill grate. Thread chicken onto skewers, and discard marinade. Grill until juices run clear, about 5 minutes on each side.

Melt olive oil in a large heavy skillet over medium heat. Saute garlic and jalapeno for 1 minute. Season with 2 teaspoons cumin, paprika, and 3 teaspoons salt. Stir in tomato sauce and yogurt. Simmer on low heat until sauce thickens, about 20 minutes. Add grilled chicken, and simmer for 10 minutes. Transfer to a serving platter, and garnish with fresh cilantro.

3 serving

310 calories per serving

Make snacking fun and healthy!!!

Tuesday, January 17, 2012

Tropical Breakfast Risotto


1 cup Arborio rice (this is the Italian rice risotto is made with)

2 cups water

1 15 oz can coconut milk

1 cup fresh pineapple cut in bite sized pieces or 8 oz can cubed pineapple, unsweetened (retain the juice)

¼ cup sliced almonds

¼ cup raisins

1 cup firm banana, cut into 1/2-inch cubes


Bring water with rice to a boil in medium-sized sauce or soup pan on high heat. Once it comes to a boil, turn heat to medium-low and simmer uncovered, stirring frequently for creaminess.

While rice is cooking prepare rest of ingredients.

As water is absorbed in rice add pineapple juice from can and keep cooking. When that is absorbed, add the can of coconut milk. As that gets absorbed, but while still creamy, add rest of ingredients. Heat for another 2-3 minutes and serve when rice is tender. It should be still juicy and creamy without being runny. This dish is good served warm or cold.

6 servings

380 calories per serving

4 servings

570 calories

Monday, January 16, 2012

Grilled Tuna Teriyaki


2 tablespoons Brags liquid amino

1 tablespoon Chinese rice wine

1 large clove garlic, minced

1 tablespoon minced fresh ginger root

4 (6 ounce) tuna steaks (about 3/4 inch thick) (can substitute a different type of fish)

1 tablespoon olive oil


In a shallow dish, stir together liquid amino, rice wine, garlic, and ginger. Place tuna in the marinade, and turn to coat. Cover, and refrigerate for at least 30 minutes.

Preheat grill for medium-high heat.

Remove tuna from marinade, and discard remaining liquid. Brush both sides of steaks with oil.

Cook tuna for approximately for 3 to 6 minutes per side, or to desired doneness.

4 servings

225 calories per serving




Sweet potatoes have a great nutrition reputation, often touted as a superfood. They’re full of good stuff like complex carbs, fiber, vitamin E and beta carotene. Sweet potatoes are also a powerful food in the kitchen- delicious in everything from soups, breads, side dishes and even desserts. One of the simplest ways to enjoy the tasty superfood is to simply roast sweet potatoes. Here’s an easy roasted sweet potato recipe flavored with ancho chile pepper, lime juice and a touch of honey.

Ancho Roasted Sweet Potatoes
2 pounds sweet potatoes
2 tablespoons canola or safflower oil
2 teaspoons ancho chile powder
1/2 teaspoon coarse salt
1/8 teaspoon freshly ground black pepper
1 tablespoon honey
1 tablespoon fresh lime juice

Preheat oven to 375 degrees. Coat a 13 x 9-inch (3-quart) baking dish with cooking spray. Peel and cut sweet potatoes into bite-size pieces (1 1/2-inch chunks); place in baking dish. Drizzle oil over sweet potatoes and stir to coat. Sprinkle with ancho chile powder, salt and black pepper; stir to evenly distribute seasonings. Bake 40 to 50 minutes until potatoes are tender, stirring occasionally. Transfer potatoes to a serving dish. Drizzle with honey and lime juice; stir gently to coat.

Makes 6 servings

Tip: Ancho chile powder is simply ground dried ancho chiles. If you don’t have ancho chile powder you can substitute a chili powder blend. If your chili powder blend contains salt, omit or reduce the amount of coarse salt called for in the recipe.

Friday, January 13, 2012

Baked parmesan rounds

Take 1 Tab of grated Parmesan cheese

Pile it on a baking sheet

Flatten as equally as you can

Bake for 5-6 minute at 350 or until golden brown. The lighter the color the chewier the rounds will be.

Drain in a paper towel after taking them out of the oven.

You can eat them warm or cooled.

You can serve them plain, with salsa or a dip.

They are delicious and a great substitute for chips. The Parmesan cheese is naturally lower in fats than other cheese

Plain each round is about 30 calories

Chicken Divan, Lightened Up

1-1/2 lbs broccoli (3 large heads) chopped

24 oz boneless skinless chicken breasts (or 18 oz cooked)

salt and fresh ground pepper

4 tsp extra virgin olive oil

2 cloves garlic, crushed

2 tbsp shallots, minced (onions would work too)

4 Tbsp flour

1 cup chicken broth

1 cup milk, raw if possible

2 oz dry sherry,optional (white wine would work or can be substituted with extra broth)

3 oz shredded swiss cheese

1/4 cup grated parmesan cheese

1/4 cup whole wheat breadcrumbs

Bring a large pot of water to a boil. Steam the broccoli for 3 minutes. Rinse with cold water to stop the cooking. Drain well and set aside.

Preheat oven to 350°. Grease lightly a 9 x 13 inch baking dish.

Season the chicken with salt and pepper. Grill the chicken on medium-low heat on both sides until browned, and just about cooked through, about 5 minutes on each side. Remove from heat and transfer chicken to a cutting board. When cooled, slice chicken into bite sized pieces.

If you cannot grill, sauté the chicken in 2-3 tsp of lemon juice, the fresher the better.

Heat a medium skillet on medium heat. Add the oil, heat and then add garlic and shallots. Sprinkle the flour and whisk until smooth. Stir in broth, milk and sherry and bring to a boil. Remove from heat and stir in the swiss cheese. Season to taste with salt and pepper.

Arrange the broccoli in a casserole dish and pour half of the sauce over the broccoli. Arrange the chicken on top and cover with remaining sauce. Sprinkle the grated parmesan and top with breadcrumbs. Spray a little oil on top.

Bake 30 minutes, serve hot.

4 servings / 550 calories per serving 24


2 chicken breast, sliced or cubed

1 tab olive oil

1 large stalk of broccoli, cut into small pieces

1 small onion

I stalk of celery

3-4 cloves of garlic

Salt and pepper

Red pepper flakes to taste (depending on how spicy you enjoy your food)

½ cup coconut water (unsweetened)

½ cup natural crunchy peanut butter (unsweetened)

½ cup Quinoa, cook according to package directions

· Salt and pepper the chicken

· Sauté in the olive oil until half done. Add the red pepper flakes

· Add the vegetables. Cook till the chicken is completely done.

· Add the coconut water. Let it simmer till the broccoli is tender but not over cooked

· Add the peanut butter. Simmer for a few minutes until everything is well blended

· Serve over cooked quinoa

3 servings

606 calories per serving

Tuesday, January 10, 2012

Quinoa Mexicana Salad

1/2 Cup Quinoa, washed and drained

1 Cup Water
1/2 cup fresh or frozen Corn, cooked
1 Avocado, chopped
1/2 Cup Cherry Tomatoes
1 Tbsp Lime Juice
1 Tbsp Olive Oil
2 Tbsp Cilantro, chopped
1/4 Tsp Cumin
Salt to taste

1. Bring the water and quinoa to a boil in a saucepan.
2. Reduce the heat to a simmer and cover for 15 minutes.
3. Place the quinoa in a bowl and cool.
4. Add the remaining ingredients and stir to combine.

Optional: Add 1 large grilled chicken breast, cubed

Monday, January 9, 2012


Instead of dipping chips, try some raw cut up vegetable like cucumber slices, carrots, celery, tomatoes, pepper, cauliflower, broccoli

Good healthy crackers such as Mary Gone Cracker's or some baked Parmesan rounds.

Delicious and figure friendly!!!

Sweet-and-Spicy Yogurt
Protein-packed Greek yogurt makes this curry dip satisfyingly thick, while fresh peaches add a rich sweetness.

1 cup low-fat plain Greek yogurt
2 Tbsp diced ripe peach
1 tsp lemon juice
1 dash Worcestershire sauce
1 1/2 tsp curry powder
1/4 tsp cumin
1/4 tsp salt
1/2 ring red pepper, chopped, for garnish
1 tsp chopped green onion, for garnish

In a bowl, stir together all ingredients except garnish. Chill up to 2 hours to allow flavors to develop. Top with red pepper and green onion before serving.

MAKES 4 SERVINGS. Per serving: 42 cal, 1 g fat (<1 g sat), 3 g carbs, 165 mg sodium, <1 g fiber, 5 g protein

Cheesy Tomato Dip
Naturally lower in fat than other cheeses, feta makes an ideal base for this Mediterranean-inspired dip. It also subs nicely for mayo to kick up a turkey sandwich.

1 tomato, quartered, seeds removed
6 oz feta, crumbled
1 tsp lemon juice
1/8 tsp dried oregano
1 Tbsp chopped kalamata olives
1 Tbsp chopped sun-dried tomatoes (packed in oil, drained)

In a food processor, chop tomato. Add feta in small batches, blending to combine. Pour in lemon juice and oregano; blend again. In a bowl, fold olives into cheese-tomato mixture. Top with sun-dried tomatoes.
MAKES 4 SERVINGS. Per serving: 122 cal, 9 g fat (6 g sat), 3 g carbs, 495 mg sodium, <1 g fiber, 6 g protein

Cool Cucumber-Herb Dip
Try this as a refreshing alternative to onion dip. It'll spare your breath and your waistline.

1 Tbsp diced shallot
1/2 cup chopped cucumber, seeds removed
1 cup low-fat sour cream
1 tsp white-wine vinegar
1 Tbsp chopped fresh dill
1 Tbsp chopped fresh chives
1/4 tsp salt
Freshly ground black pepper

In a food processor, combine shallot and cucumber; discard extra liquid. In a separate bowl, mix sour cream with shallot-cucumber mixture. Stir in vinegar, herbs, and salt, then add freshly ground pepper to taste. Refrigerate up to 2 hours to allow flavors to develop.

MAKES 4 SERVINGS. Per serving: 82 cal, 6 g fat (4 g sat), 5 g carbs, 186 mg sodium, <1 g fiber, 2 g protein

Sunday, January 8, 2012



Try sprinkling them with different seasonings before roasting (about ½-1 tsp). Curry powder, cumin, chili powder, rosemary or thyme are good ones to try.

· 1 butternut squash (about 3 lbs), peeled, halved, seeded, cut into ½-inch thick about 4 or 5-inch long sticks (the bottom portion of squash will be c-shaped pieces)

· 1 Tbsp. canola oil

· ½ tsp Hymalayan sea salt

· ¼ tsp freshly ground black pepper


1. Preheat oven to 400 degrees. Line 2 large baking sheets with nonstick foil (or regular foil coated with oil).

2. Add cut squash into a large bowl. Drizzle each with oil, salt and pepper. (Add spices or herbs if desired).Toss to coat.

3. Divide squash evenly between baking sheets.

4. Spread out on baking sheets, making sure to leave some space between squash pieces

5. Roast 20 minutes. Turn squash; return to oven and roast 12 to 15 minutes or until golden and tender. Sprinkle with additional salt if desired.


2 boneless skinless chicken breasts cut up into strips

1 small onion, chopped

1 celery stalk, diced

1/2 red bell pepper, diced

3 large garlic clove

1 tab of grated fresh ginger root (can add more or less according to taste)

Salt and pepper

1 cup of orange juice, freshly squeezed

1 tsp of grated orange zest

1 tab cream (optional)

Olive oil, 2 Tab

Salt and pepper the chicken and sauté in a pan with the garlic, celery, pepper and onion.

When the chicken is half done, throw in the ginger

When the chicken is completely cooked, add the juice, the zest and let simmer for 10 minutes. Add the cream if desired

Serve on top of quinoa, it really enhances the flavor

2 serving

350 calories per serving

Saturday, January 7, 2012

Homemade Zero Carb Zucchini Noodles.

Turns out it is very, very easy. Just slice the zucchini into long planks on a mandoline (or use a large chef’s knife). I like the 1/8 inch thickness, but 1/4 inch is more substantial and yummy, too. Then, steam them for just a minute or two. Really. They get too soggy if you steam them any longer. And don’t even think about boiling – just turns them into a pile of mush.

You can use them just like you would cooked spaghetti, or my favorite way: while they’re hot, stir in some olive oil and pressed garlic, salt and pepper. Instant Zucchini Heaven.

Less than 50 calories per serving

Serve as a side dish or as a main course topped with marinara sauce or sauteed onions, pepper and tomatoes. Top with freshly grated Parmesan cheese



· 1 or 2 scoops of protein powder (depending on the product used, my favorite is Herbalogica)

· Handful of kale (chop up before putting in blender as kale is very dense and fibrous)

· Handful of spinach

· 6 oz of water

· 4-5 ice cubes

· 3-4 drops of Stevia, optional

Of the following you can use any combination you like. Be creative.

· Cinnamon

· ½ banana

· ½ apple

· ½ cup blueberries

· ½ cup strawberries

· ½ cup any berries

· I ripe peach

Blend till smooth. Start with the kale, spinach and water alone as this takes a while to really process the thick fibers.


1 serving

Between 250 and 300 calories depending on the fruits added.

The smoothie without any fruits has about 220 calories

½ banana = 60 calories

Whole banana = 120 calories = 340 calories for the smoothie

Berries 30 to 50 calories depending on which berries used (blackberries and blueberries being the highest)

If you mix more than one serving of fruit in this smoothie, the caloric intake will be between 300 and 420 calories

Asian Salmon Sliders with Citrus Yogurt Sauce

1/2 cup plain low-fat yogurt
Juice of half a lime
Juice of half an orange
1 tsp raw honey
1 lb skinless, boneless wild caught salmon (not farm raised)
1 Tbsp sesame oil
2 Tbsp Braggs liquid amino (substitution for soy sauce)
1 piece ginger (1 inch), chopped
2 garlic cloves, chopped Juice of half a lemon
1/2 cup whole grain bread crumbs
1/2 cup cilantro, chopped
2 tsp vegetable oil
6 small 100% whole-grain pitas

1. Combine yogurt, lime juice, orange juice, and honey; set aside.

2. Preheat grill to medium. Wash salmon and pat dry. Chop half the fish and place in food processor along with sesame oil, soy sauce, ginger, garlic, lemon juice, and salt and pepper to taste. Process into a pasty puree.

3. Chop remaining salmon and add to puree along with bread crumbs and cilantro. Pulse until combined. Form into 12 small patties and brush with oil.

4. Grill 4 minutes per side. Stuff pitas with burgers and yogurt sauce.

Makes 6 servings. Per serving: 292 cal, 11 g fat (2 g sat), 27 g carbs, 3 g fiber, 446 mg sodium, 23 g protein

Apple Pie Breakfast

- 1 cup of steel cut oats

- 3 diced apples (I use Gala)

- 1 cup apple juice (I use Oasis)

- 3 cups water

- pinch of cinnamon

- 1 tsp flax seed


For Best Results: Combine all ingredients in slow cooker and cook for 2-4 hours on high or 4-6 hours on low until it reaches the consistency that you like. Be sure to stir every hour or so.

* You can also cook longer without stirring as often, but you have to add more water liquid and it does come out a bit mushier. Add an extra cup of liquid for 7-8 hours in the slow cooker.

* It must be steel cut oats, regular oats get very soggy when cooked this way. You can find steel cut oats in your local grocery store (sometimes they are called "irish oats" or "pinhead oats").