Kababs

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.

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.

Healthy Smoothies Worth Trying

Orange Banana Berry Smoothie
2 peeled oranges, add a little of the peel
1 banana
1-10 oz. bag of frozen strawberries
1 T. flax seeds

Mix all in Vita-Mix until smooth and enjoy!


Hot Oatmeal Smoothie
1/2 c. unsweetened soy milk
2 T. steel cut oatmeal or regular oats ( I used regular oats)
1 c. grapes, or whatever fresh fruit you have on hand, (peach, banana, blueberries, oranges) I used blueberries. Remember to use fresh fruit only
1/2 c. walnuts
1 T. raisins
1/4 t. cinnamon

Combine all ingredients in your Vita-mix blender. (if you don't have a Vita-Mix -I suggest you get one). Gradually increase speed to high and run for 2-4 min. just until the mixture is warm, you will see steam coming from the top. Pour in mug and enjoy . You may like best using a spoon. You can also use 1/4 c. water instead of soymilk.

Apple Pie Smoothie   
2 medium apples
3 dates, raw and natural/pitted
1/4 c. walnuts
1/4 c. raisns
1 t. cinnamon
1/4 t. vanilla
1 T. flax seeds
1 1/2 c. soy milk w/vanilla flavoring
Blend all in Vita-Mix until smooth and creamy.

Fruity Kale Smoothie
1 bunch of Kale
2 oranges, peeled
6 strawberries ( I used frozen but can use fresh)
1 c. grapes

Blend all in Vita-Mix and enjoy. This is so good, You have to try it.


Delicious Fruit Smoothie
1 c. pomegranate juice or apple juice
1 banana
1 pear
1/2 c. frozen strawberries
1/2 c. frozen blueberries
2 T. ground flax seeds

Blend all in vita-mix blender, enjoy!


Raspberry/Cashew Smoothie
1 banana
1 c. frozen raspberries
1 oz. raw cashews
1 c. almond or soy milk

Blend all and enjoy!

Mixed Berry Smoothie
2 c. pomegranate juice
2 bananas
1 apple
1 c. frozen strawberries
1 c. mixed berries, frozen
1 T. flax seeds

Blend all and enjoy!

Creamy Banana Smoothie

2 bananas
1 c. almond or soy milk
1 c. frozen strawberries or blueberries
1 T. ground flax seeds

Blend all and enjoy!

Grilled Chicken Caesar Wrap

3 chicken breasts
olive oil, salt and pepper
Spinach tortilla wrap
Romaine lettuce
1/4 c. grated fresh Parmesan cheese
Tomatoes, chopped
Sweet onion, sliced

Heat grill, lay tin foil over slates, drizzle olive oil. Lay out chicken, sprinkle on salt and pepper. Cover the grill and let chicken cook until golden brown along the bottom and almost cooked all the way through. Turn chicken over, sprinkle salt and pepper, cook til' done. Cut into bite size pieces. Prepare veggies. Make dressing (recipe below), Take spinach wrap lay on a romaine lettuce, add chicken, veggies, dressing and cheese, wrap and eat.Yummy!

Creamy Caesar Dressing
2 T. lemon juice
2 T. vinegar
3 garlic, minced
1/4 t. salt and pepper
1/2 c. mayo
1/4 c. fresh grated Parmesan cheese
2 T. buttermilk
1 T. sour cream
1/2 c. canola oil

In blender or food processor add all but canola oil. Blend until smooth. Add oil a Tablespoon at a time, blending after each addition. Ready to serve on wraps or refrigerate until ready to use. 

Butternut Squash Fries-A New Favorite-Paleo friendly

1- 2 lb. butternut squash
sea salt (to taste)
ketchup

Preheat oven to 425* Spray cookie sheet with non-sticking spray. Peel squash and slice off ends. Spoon out the seeds on the one end. Cut squash into french fry-shaped spears. Use a crinkle cutter if you've got one (I didn't, it turned out fine). Thoroughly pat dry. Lay spears on the sheets separate from each other. Bake for 20 minutes. Sprinkle with sea salt. Dip in ketchup and enjoy! Easy and a delicious alternative to the real thing. Only 125 calories for half of this recipe. Serves two people.

My Favorite Paleo Recipes (these can be enjoyed by anyone who likes to eat healthy)

Beef Stir-Fry Salad

1 1/2 lbs. beef stir-fry strips
2 t. coconut oil
1 T. Bragg's Aminos
1/2 sweet yellow onion, sliced
2 yellow or orange bell peppers, sliced
large handful (about 1-1 1/2c.) sugar snap peas, cut in half
4 cups Romaine lettuce
4 cups green leaf lettuce
1/2 c. ice-berg lettuce
balsamic vinegar
olive oil
sea salt
ground black pepper
3 fresh strawberries (I added myself but highly recommend it for this meal)
1 ripe mango, cut into bite size pieces (same as strawberries, I can't imagine this meal without the fruit on top).

Prepare ahead: slice onions, peppers and cut snap peas in half, get the lettuce washed, dried and cut into bite-size pieces put into serving bowl. Prepare fruit.

Heat large skillet over med. heat. Add coconut oil. When it melts add sliced onions saute' until they begin to soften and turn translucent. Stir often. Turn heat up a bit, wait 30 sec. add beef strips and Bragg's continue to stir often. When is close to being done add bell peppers and peas, until peppers are tender. Do not over cook the beef. Turn off heat. On a plate put your amount of lettuce's that you want, then put on beef mixture, top with amount of fruit you want, pour on desired amount of balsamic and olive oil for dressing, doesn't take much. Season with sea salt and pepper. Ready to eat.


Garlic Basil Chicken Spaghetti Squash

Servings 6-8
1 large sketti squash
1 1/2 chicken breast cut into cubes
10 fresh Roma tomatoe, cubed or diced.
1 small onion, diced
1 garlic clove, minced
1 T. basil
1 T. olive oil
1 t. pepper
1 t. crushed red pepper (less if you don't want it spicy)
1/4 c. low sodium chicken broth

Pre-heat oven to 350*. Cut sketti squash in half long way, scoop out seeds. Place face down in baking dish with 1/2 " water on bottom. Bake for 1 hr. While squash is baking, heat large skillet or soup pot, pour in olive oil. Cook chicken until no longer pink and is done. Add tomatoes, broth, basil, onion, black pepper, red pepper and garlic. Cook over med/low  heat stirring occasionally until heated though. Cover and set aside on low heat. Remove sketti squash from oven, with a mitt and a fork, shred squash out with a fork, it will seem like spaghetti noodles but healthier. Place 1 cup of squash noodles on plate and top with 1 c. of chicken/tomato mixture or as much as you want. Enjoy!

Beef/Vegetable Chile (very flavorful)

2 T. coconut oil
1 large yellow onion, diced
2 T. chili powder (I only put 1)
1/4 t. cayenne
2 t. sea salt
1 t. cumin
1 t. garlic powder
2 lbs. beef stew meat
2 (28 oz) cans diced tomatoes
2 (4 oz) cans of diced green chilies
1/2 of a 4 oz. can diced jalapenos (if you want extra spicy, I didn't)
1/2 t. oregano
1/2 t. thyme
1 bay leaf
7-8 medium brown crimini  mushrooms, sliced
2 med. carrots,sliced
2 med. zucchini, diced
1 red bell pepper, diced
4-6 leaves of kale leaves, shredded

Prepare in small bowl mix chili powder, sea salt, cumin and garlic powder. Dredge beef in mixture, set aside. Make sure all veggies are diced ahead of time.  Heat large soup pot over med. high heat. When hot, add coconut oil and onion to pot, brown slightly. Add beef and brown on all sides. Add tomatoes. Fill empty can with water and ad to the pot. Add green chilies, jalapenos if you are using them, cayenne, mushrooms, carrots, oregano, thyme and the bay leaf. Turn heat down to med. and cook for about 40 min. stirring occasionally. Add zucchini and red bell, cook for another 20 min. Add kale leaves and finish cooking for 10 more minutes. Ready to eat! I did half the recipe for just me and Ron. Loved this a lot.

Cauliflower Rice Stir-Fry

1 head of cauliflower
2 T. coconut oil or olive oil
sea salt
1 or 2 T. Bragg's Liquid Aminos (like soy sauce but not so many calories)
shrimp 10 pieces cut in half
1 red bell pepper
1/4 c. green onions
1 c. spinach
1 clove garlic, minced
1 cup of brown crimini mushrooms, sliced

In food processor pulse the cauliflower until it resembles rice. Set aside. Heat skillet, add coconut oil. stir-fry cauliflower until soft. Add all other ingredients just enough to heat through and the shrimp is pink and the cauliflower is tender enough like rice. Enjoy! This was surprisingly my own recipe and it turned out great!

Orange/Avocado Chicken Salad

2 large oranges, segmented
1 large ripe avocado, diced
1/4 c. cashews
3 handfuls of spinach, arugula or watercress
olive oil to drizzle
sea salt and pepper to taste
2 chicken breast tenders sliced or cubed

Prepare both oranges by cutting off the rind and outer membrane and slicing out the wedges of fruit between the segments. Do this over a bowl to collect juices. (I just sliced the oranges into bite size pieces and drizzled the juice over the spinach once everything was added) Divide greens into 2 plates, top with oranges, avocados and cashews. Drizzle olive oil and remaining juice from oranges. Season with sea salt and pepper. Add sliced or cubed grilled chicken on top. Ready to eat!

Satisfying Breakfast Ideas

Just discovered some better ways to eat foods on my own. Try these!

• 1 serving of Regular Oatmeal (cooled) with1/4 c. raisins and one gala apple pulsed in food processor. Add all together and wow, no milk, no sugar added. Just pure goodness.

• 1 serving of Regular Oatmeal with 1 ripe banana mashed and 1/4 c. raisins. Add all together and ready to eat. Again, no sugar, no milk. This is amazing. And it helps you stay full longer.

• Scrambled Omelet- 4 eggs (white or brown) slightly beaten, 1 cup of spinach, 1/8 c. mushrooms, 1/8 c. red pepper, 1/2 med. tomato (diced) and 2 T. cheddar cheese. You can add other veggies as well. In hot skillet, place 1 T. butter, let it melt quickly add egg, wait a moment until sides form, add all veggies and cheese. Stir and cook until desired consistency of eggs. Another meal that fills you up for a longer amount of time= less food during the day. Paleo friendly.

This recipe I had help with: 

• Carrot Banana Muffins- 2 cups of almond flour, 2 t. baking soda, 1 t. sea salt, 1 T. cinnamon, 1 c. dates, 3 ripe bananas, 3 eggs, 1 t. apple cider vinegar, 1/4 c. coconut oil, 1 1/2 c. carrots (shredded), 3/4 c. walnuts, pecans or almond pieces. You need to line your muffin pan with paper liners. In small bowl combine flour, soda, salt and cinnamon. In a food processor, combine dates, bananas, eggs, vinegar and oil. Transfer mixture into large bowl, mix more thoroughly, add flour mixture, mix well. Fold in carrots and nuts. Spoon into muffin cups and bake at 350* for 25 min. I not only used these muffins for breakfast but for snacks. This recipe is Paleo friendly.