Tag Archives: healthy diet recipes

Chinese Anyone?

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One of my favorite summer meals is lettuce wraps. Not only can you keep them healthy, but they are delicious and great cold or hot.

Here’s one of my family’s favorites.

 

turkeyWrap-1

Five-Spice Turkey and Lettuce Wraps

Based on a popular Chinese dish, these fun wraps also make appealing appetizers for entertaining. Make it a meal: Serve with chile-garlic sauce and rice vinegar for extra zip; toss diced mango and strawberries with lime juice for a quick dessert.

Ingredients

    • 1/2 cup(s) water
    • 1/2 cup(s) long cooking brown rice
    • 2 teaspoon(s) sesame oil
    • 1 pound(s) 93%-lean ground turkey
    • 1 tablespoon(s) minced fresh ginger
    • 1 large red bell pepper, finely diced
    • 1 cup(s) water chestnuts, rinsed and chopped
    • 1/2 cup(s) reduced-sodium chicken broth
    • 2 tablespoon(s) hoisin sauce
    • 1 drop ginger essential oil, clove essential oil, cinnamon essential oil, black pepper essential oil, and fennel essential oil OR 1 tsp five-spice powder
    • 1/2 teaspoon(s) sea salt
    • 2 head(s) Boston lettuce, leaves separated
    • 1/2 cup(s) chopped fresh cilantro, basil, mint and chives

1 small red cabbage, shredded

Directions

1. Bring water to a boil in a small saucepan. Add rice; reduce heat to low, cover and cook for 15 minutes. Remove from the heat.

2. Meanwhile, heat oil in a large nonstick pan over medium-high heat. Add turkey and ginger; cook, crumbling with a wooden spoon, until the turkey is cooked through, about 6 minutes. Stir in the cooked rice, bell pepper, water chestnuts, broth, hoisin sauce, oils and salt; cook until heated through, about 1 minute.

3. To serve, spoon portions of the turkey mixture into lettuce leaves, top with herbs and cabbage and roll into wraps.

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Lock Me Up And Throw Away The Key

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I often hear that Organic, Clean, Healthy eating is too restrictive, too much like a permanent diet. I have to chuckle, especially when some naysayer actually sees what I eat.  So here’s me being completely open about my day and what goes in to my mouth.  What better day to choose than Monday.  here’s my menu. once you see it, leave a comment and tell me if you think my “diet” is TOO MUCH LIKE A DIE-T. (I’ll even be sweet and include some recipes, since I love cooking these and that means I know what goes into my meals)

 

Breakfast:granola_1

Low-Fat Winter Fruit Granola

Makes 24 1/4-cup servings

  • 4 cups regular rolled oats
  • 1/4 cup unprocessed wheat bran
  • 2 tablespoons coconut oil
  • 1/3 cup pure maple syrup
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon almond extract
  • 1/2 cup sliced almonds
  • 1/2 cup chopped dried pears or apples
  • 1/4 cup dried cranberries
  • 1/4 cup chopped dates
  • 4 drops ginger essential oil
  1. Preheat the oven to 325 degrees F.
  2. Combine the oats and bran on a large baking sheet.
  3. In a small pan over medium heat, stir in the coconut oil, maple syrup, vanilla and almond extract. When the mixture begins to bubble, pour it over the oat mixture and mix well.
  4. Bake for about 10 minutes. Add the almonds and stir the mixture thoroughly. Continue to bake until the oats and almonds are lightly toasted, about 10 minutes more, stirring again halfway through.
  5. Stir in the rest of the ingredients.
  6. Bake until the oats are crisp, about 5 minutes longer. Remove the pan from the oven, and stir the mixture. Let the granola cool for 5 minutes, the stir again.

Storage: When the granola is completely cool, you can store it in an airtight container for up to 4 weeks.

Mid-Morning snack:

TSFL  Blueberry muffin mf muffin

 

 

 

 

 

 

 

Lunch:

     Sweet Potato, Fennel & Olive Salad with Crispy Kale & Quinoasweet salad

Serves 2

– 1 large sweet potato

– 1 cup of cooked quinoa

– 2 fennel

– 5 kale leaves

– 1 cup of pitted green olives

– 6 drops Lime or Lemon essential oils

– virgin olive oil

– cinnamon

– paprika

– rosemary

– sea salt

The night before marinate the fennel, Start by slicing off the spiky top and the very bottom edge, then cut the rest into slithers. Place it in a big glass bowl and cover with the essential oils, sea salt and olive oil – there should be enough liquid in there from the oils to ensure that each fennel slice is coated. Then leave the bowl in the fridge to soften.

Heat the oven to 350 degrees. Then cut the sweet potato in half, into slices and then into bite sized cubes. Place these in a baking dish with olive oil, sea salt, cinnamon, paprika and rosemary – stirring everything well with your hands to ensure that all sides of each cube is coated in deliciousness. Then bake for 30 minutes, stirring them once or twice during this time.

While the sweet potatoes bake cook the quinoa.

Chop the kale leaves into bite sized pieces and two or three minutes before the sweet potatoes are cooked add the leaves to the top of the baking dish with a little extra oil and salt.

Once the kale is crisping up remove the baking tray and mix everything together with the quinoa, fennel and olives.

Mid-afternoon snack:

     TSFL Chocolate Browniebrownie

Dinner:

     Green Chicken Enchiladas

Serves 4enchiladas

  • 1 cup dried chickpeas, soaked overnight and boiled in salted water until tender
  • 1 small onion, diced
  • 2 cups diced tomatoes
  • 1/2 tsp fresh oregano
  • 1 drop oregano essential oil
  • sea salt and black pepper
  • 1 cup shredded cooked chicken breast
  • 1 cup grated reduced fat cheddar cheese
  • 10-12 corn tortillas
  • 1 3/4 cup low sodium vegetable broth
  • 1 cup nonfat Greek yogurt
  • 1 bunch kale, stemmed
  • 4 oz chopped green chiles
  • 2 scallions, chopped

Instructions

  1. In a large nonstick skillet, spray with cooking spray and, over medium-low heat, saute chickpeas, onion, tomatoes, oregano, 1 teaspoon sea salt and 1/8 teaspoon black pepper. Saute 5-6 minutes over medium-low heat or until all liquid from tomatoes has evaporated, stirring often. Remove from heat.
  2. In a blender or food processor, puree the vegetable broth, Greek yogurt, kale, chiles, and scallions.
  3. Preheat oven to 400 degrees F. Grease a 9×13 casserole or baking dish. Lightly cover bottom of the dish with 1/2-3/4 cup of the sauce.
  4. Heat corn tortillas by wrapping the stack of them in aluminum foil and placing them in the preheating oven for 5-7 minutes or by microwaving them covered with a wet paper towel for 30 seconds.
  5. Stir 1/2 cup of cheese, chicken, and oregano oil into the chickpea mixture. Add heaping 1/2 cups of filling to one end of each tortilla and roll up or fold in half placing each one seam side down in the prepared casserole dish.
  6. Pour kale sauce evenly over top of enchiladas.  It will be very liquidy, but don’t worry, it will thicken as it cooks. Sprinkle remaining 1/2 cup of cheese over the enchiladas. Bake for about 25 minutes until bubbly all over. Allow to sit for five minutes before serving.

Evening snack:

TSFL Chocolate Mint ice cream  icecream

 

 

 

 

 

 

 

There you have it.  That’s my meal plan for today This is pretty typical eating for me. Healthy, flavorful, and organic/fresh. Now tell me…  Does your DIE-T look like this?