Tuesday, May 24, 2016

A New Meal to Get Excited About

Black Bean and Turkey Burgers
2 c. chopped mushrooms                           ½ t. cumin
½ c. rolled oats                                             ½ t. coriander
¼ c. raw pumpkin seeds                             ½ t. chili powder
2 carrots, grated                                      ½ t. onion powder                                                                      
1 ½ c. cooked black beans, drained          ¼ t. black pepper  
1 c. ground turkey                                          1/8 t. cayenne pepper

·         Preheat oven to 300*.  Line baking sheet with parchment paper;  lightly wipe on olive oil.

·         Heat 1-2 T. water in a small pan and sauté mushrooms until tender and moisture is gone. Set aside.

·         Grind oats and pumpkin seeds in a food processor. Add grated carrots, ¾ of the black beans and all of the seasonings. Process until blended. Spoon mixture into a mixing bowl and Stir in mushrooms, remaining black beans and ground turkey mix well.

·         Form into seven medium size patties. Place patties onto oiled parchment paper and bake for 40 minutes, turning once after 20 minutes.

·         Serve with 100% whole grain roll or pita with sliced red onion, sliced tomato, romaine lettuce and condiments of your choice. (BBQ, mayo, mustard)

Seasoned Sweet Potato Fries

Preheat oven to 375*
In medium mixing bowl add:
2 T. water
½ t. Bragg Liquid Aminos
½ t. thyme
½ t. oregano
½ t. basil
½ t. paprika
2 T. nutritional yeast
Black pepper to taste
2 large sweet potatoes, peeled and cut into fries or long wedges

Mix well until potatoes are well coated with seasonings. Place potatoes in a single layer onto a baking sheet or one that is lined with a nonstick baking mat. Bake for 45 minutes or until baked through. Serve with ketchup if you desire.  

I could not believe how good this turned out. I'm so excited I have a meal I can do without guilt. So good, so tasty and hey so healthy. Yeah!

Monday, March 21, 2016

Pasta without the Carbs (Yeah)

Zucchini Noodles with Kale Pesto

for the pesto: 3 c. chopped clean kale leaves, ¾ c. fresh basil leaves, 1 t. kosher salt, 1/3 c. extra virgin olive oil, ¼ c. pine nuts, 5 cloves garlic (chopped) and 3 oz. or 2/3 c. fresh Parmesan cheese. 

In a food processor add the kale leaves, basil and salt. Process until the kale is thoroughly chopped and almost paste like. While the food processor is still running, drizzle in oil very slowly. When all is in, turn off the machine. Add pine nuts and garlic, pulse until combined but still very grainy, 10-15 pulses. Add grated cheese and pulse 3-5 to incorporate. You will need 1/3 c. for the recipe. Store rest up to 5 days in refrigerator.

For the Noodles:
4 med. zucchini  (using a spiralizer hand held machine create your noodles, put aside.)
2 T. olive oil
1/3 Kale pesto
2 c. cherry tomatoes, halved
Yellow bell pepper
Salt and pepper
½ c. grated Parmesan cheese

Heat olive oil in large skillet over med. heat. Add pesto and cook, stirring occasionally, just until pesto is fragrant, about 30 sec. Add tomatoes, bell pepper and zucchini noodles, cook and stir until noodles are coated about 1-2 min. add parmesan cheese cook and stir until melted.

Tuesday, March 15, 2016

Sweet Potato Veggie Wrap

2 sweet potatoes, peeled and cut into strips
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1 ripe avocado
1/4 cup finely chopped onion
1 tablespoon fresh lime juice
1/4 teaspoon ground cumin
1/2 cup shredded carrots
2 cups spinach leaves or shredded romaine
2 tablespoons shredded non-dairy cheese
4 (100% whole grain) flour tortillas

Preheat oven to 400 degrees F. Place sweet potatoes in a baking dish bake for 45min. Let cool. Peel the sweet potato, cut in half and then cut each into strips, cut those strips in half too.

Using a fork, mash avocado with chopped onion, lime juice, onion powder, garlic powder and cumin.

Spread avocado mixture on wraps. Place sweet potatoes, carrots, Romaine and non-dairy cheese on top and roll up. Cut wrap in half and enjoy with your favorite salad or veggies.

Tuesday, February 11, 2014

Healthy and Hearty

Chicken Enchilada Zucchini Boats

Enchilada Sauce: 

In med. saucepan spray with olive oil, heat and add;
1-2 minced cloves of garlic
1/2 t. chipotle chilies in adobo sauce, chop up chilies 
3- 8 oz. cans of tomato sauce
1/2 t. chipotle powder
1/2 t. cumin
2/3 c. low-sodium chicken broth (hold on to rest for later)
fresh pepper to taste
Add all to hot saucepan, bring to boil and simmer for 5-10 min.


4 medium zucchini, cut in half, scoop out middle pulp (leaving enough zucchini flesh to keep it strong)
and set aside. In large sauce pan, fill up to 3/4 full with water, bring to a boil. Dump zucchini halves into boiling water, cook for 1-2 min . Drain, set aside.

you also need:
1 T. olive oil
1/2 c. green onions, sliced
1/2 c. diced green bell peppers
3 garlic cloves, minced
1/4 c. cilantro, chopped
1 cup shredded and cooked chicken breast
1 t. cumin
1/2 t. dried oregano
1/2 t. chipotle chili powder
3 T. fat free-less sodium chicken broth
1-2 T. tomato paste
salt and pepper if you like

3/4 c. reduced fat shredded sharp cheddar cheese or until boats are covered in cheese.

In skillet, heat oil. Add green onions, garlic and bell pepper. Cook on med-low heat fro 2-3 min. Add chopped pulp zucchini and cilantro, season if you wish, cook for 4 min. Add cumin, oregano, chili powder, broth and tomato paste and cook for a few more minutes. Add in chicken, mix well and cook for 3 more minutes.

In a 9 x 13 baking dish put half of enchilada sauce on bottom, place zucchini halves on top. Fill each boat with chicken mixture, then rest of enchilada sauce and top with cheese. Cover and bake for 35 min. So very good. It looks like a lot to do, but it's worth it. (Tip:If you don't have Chipotle chili powder use regular chili powder.)

Wednesday, January 22, 2014

Some of my favorite new meals + healthy

Cashew/Kale Enchiladas 
Ahead of time: soak 1 c. cashews in 1 c. salted water let sit for at least 6 hours. (don't let this turn you away, it is so worth it)
Cashew Cheese 
1 c. cashews, soaked/drained/rinsed
1 t. apple cidar vinegar (or lemon juice)
1/4 chipotle powder (optional for extra heat)
A few Tablespoons of water
Add all in blender, blend until consistency of cream cheese, set aside.

1 pack of corn tortillas
1 can mild green chilies, chopped
1/2 c. black olives, sliced
1 tomato, diced
1 c. red enchilada sauce
1 1/2 c. blanched kale (plunge kale into boiling hot water then immediately into ice water, set aside)
Cashew cheese

Soften tortillas by cooking 1 minute each side to make flexible. Preheat oven to 375. Take tortilla spread generously cashew cheese + blanched kale on each, roll up and place into 9 x 13 baking dish. Spread on red enchilada sauce (more sauce means moister enchiladas, you decide). Sprinkle on olives and tomato. Bake for 45 min. covered. Allow 10 min. before serving or better wait the next day. 

Kale/Tomato Cashew Cheese Tacos
Make the cashew cheese using the above recipe. 
Preheat indoor grill to 350 degrees. 
Heat 1-2 tortillas until flexible
Blanch the Kale (plunge kale into boiling hot water and immediately into ice water)
1-2 tomatoes, diced and grill until nice and hot about 1 minute, sprinkle on pepper and chipotle powder.  
For each taco; take warm tortilla spoon on generously cashew cheese, add the cooked tomato and kale, roll and eat. So very good and healthy, total heaven.

Spicy garlic Lime Shrimp Pasta
1- pkg. frozen cooked shrimp, thawed
3- 8 oz. pkg. of House Tofu Shirataki angel hair noodles
1 c. fresh tomatoes, diced
1/2 c. green peppers, chopped 
2 T. olive or avocado oil
1 T. lime juice
1 clove garlic

Seasoning Blend for shrimp:
1/4 t. Mrs. Dash
1/4 t. black pepper
1/4 t. cayenne pepper
1/4 t. dried parsley flakes
1/4 t. garlic powder
1/4 t. paprika
1/8 t. dried thyme
1/8 t. onion powder
 Combine all in small bowl, set aside.

Drain liquid from noodles and rinse thoroughly, set aside. Preheat large skillet med. heat. Once pan is heated add oil and stir in pressed garlic. Immediately add shrimp, green bell peppers and lime juice. Sprinkle the entire amount of seasonings on shrimp and stir. Saute shrimp mixture for 3-6 min. Add drained noodles and continue to cook for additional 2-4 min. Remove from heat and toss in fresh tomatoes. Pasta dinner with no worries and no carbs since the noodles are made out of tofu. Glorious. 

Shrimp Tacos
1-pkg. of frozen cooked shrimp, thawed, with tails off and cut into two
6 oz. plain greek yogurt
1/4 c. cilantro
2 T. lime juice
1/2 t. cayenne pepper (less if you want milder)
1/2 head of cabbage, thinly sliced
8 corn tortillas
1 T. coconut oil, olive oil or avocado oil 
Pepper to taste
shrimp cocktail (oh yes!)

Heat tortillas on both sides (no oil) until flexible. Set aside. Mix yogurt, cilantro, lime juice and cayenne together, set aside. Heat skillet with 2 t. oil of choice on med. high. Stir fry cabbage for 20 seconds sprinkle with pepper to taste. Remove from heat before it starts to wilt but still crunchy, set aside. Add more oil if you need and stir-fry the shrimp again sprinkle with pepper to taste. Cook until pink. Time to build your taco. Take tortilla, spoon on yogurt and cocktail sauce spread, add shrimp and cabbage, fold and eat. Delicious.   

Saturday, June 8, 2013


Teriyaki Tofu/Pineapple Kababs

14 oz. extra-firm tofu, drained, cut into cubes or use chicken
fresh pineapple, cut into cubes (set aside 1 T. for sauce)
1 red or orange bell pepper cut into bite size
1 sweet onion, cut into wedges
1/2 c. soy sauce
2 T. sesame oil
1/2 t. ginger
2 garlic, minced
2 t. honey
1 pinch red pepper flakes

Preheat oven to 375*. Spray baking sheet with olive oil. Arrange tofu, pineapple, peppers and onion on skewers, place in baking sheet. In small saucepan, simmer soy sauce, sesame oil, ginger, honey and red pepper flakes for 3 min. over med. heat. Add thinly sliced pineapple and garlic to skillet and simmer for 2 min. or until begins to thicken a bit. Pour over kababs and bake 20-30 min. turning once to coat or you could grill outdoors.

Monday, March 4, 2013

Healthy Desserts, Don't Miss Out

Banana Oatmeal Cookies   

2 cups of regular oats
1 t. baking soda
1 t. cinnamon
4 med. overripe bananas
1/4 c. raw sunflowers
1/4 c. raisins or currants
Using a Vita-Mix blender, grind oats to make flour. Pour into a small/med. bowl. Add baking soda & cinnamon.Mix. Add bananas to Vita-mix and puree. Pour into flour mixture, add sunflowers and raisins. Stir until well mixed. On lightly greased cookie sheet or you may use parchment paper with light cooking spray, add cookie dough in Tablespoons. Bake for 12 minutes on 350*. Remove to cookie rack to cool.

Healthy Apple Crisp 

5 apples, peeled and sliced, cut each slice into thirds
2 T. lemon juice
1 can of apples sauce
1/2 date sugar (found in most health stores)
1/2 whole wheat pastry flour (in most grocery stores)
2 c. regular oats
1/4 c. walnuts, chopped
1/3 c. raisins or more 
2 t. cinnamon
1/2 t. allspice or cloves
1/2 t. nutmeg
Sprinkle cut apples with lemon juice. Place into 8 x 11 baking dish. In med. bowl combine remaining ingredients, mix and cover apples. Bake for 45 min. at 350*.

Banana Mango Ice-Cream

1 banana frozen
2 c. frozen mango chunks
4 medjool dates, pitted
1/4 almond or soy milk
6 ice-cubes
2 T. chopped walnuts or pecans

Add all to blender except nuts to Vita-Mix blender and blend until creamy but firm, Scoop into bowls and sprinkle on nuts.

Banana Walnut Ice-Cream

2 frozen bananas
1/2 c. plain soy milk
1 oz. chopped walnuts

Blend all until creamy but firm.