Tag Archives: healthy dinner choices

Summer Fun and Pizza!!

Standard

Summer is here and that means pool parties, the beach, camping, the fourth of July.  Here’s a fun healthy treat for dinner. Love pizza but don’t want the calories?  Try this version. You’ll LOVE it!

pizza

2 Servings.

Ingredients:
• 1 cup cauliflower florets
• 5 ounces of 95-97% lean ground turkey
• 1 egg
• 1 cup (4 oz) part-skim shredded mozzarella
• 1 garlic clove, minced
• ¼ tsp Italian seasonings—or about 1 drop each of basil and oregano essential oils
• ¾ cup thinly sliced mushrooms
• ¾ cup halved grape tomatoes
• 1 cup fresh baby spinach

Preparation:
1. Preheat oven to 450° F.
2. Steam cauliflower till tender, then mash.
3. Cook ground turkey in a non-stick pan until done. Set aside and keep warm.
4. To make the crust, combine the egg, ½ cup (2 ounces) cheese, mashed cauliflower, garlic, and Italian seasonings  or oils in a medium mixing bowl.
5. Spread mixture evenly on a non-stick, 9-inch round pizza pan or baking sheet.
6. Bake 20 minutes and remove from oven. Switch oven to a low broil setting.
7. Top crust with tomatoes, remaining mozzarella, spinach, and cooked turkey.
8. Return pizza to oven and broil until crust and cheese have slightly browned, about 10 minutes.
9. Remove from oven and let cool two to three minutes before cutting and serving.

 

Advertisements

What’s your Achilles’ Heel?

Standard

We all have it. That one thing (or even two things) that we just love so much, it will derail every goal and good intention when it comes to eating healthy.  Mine is french fries…

 

 

and chocolate…

 

 

 

and mushrooms, the deep fried ones!

So how do you have your cake, or fries, or chocolate… and still stay healthy? It’s about all about MODERATION and PREPARATION.

You know about MODERATION.  Keep your serving size small and don’t go back for seconds.  Also, some things just aren’t healthy for you if you eat them EVERY DAY.

PREPARATION is a little harder.  Just because you are not adding sugar or frying something, doesn’t mean you are sacrificing taste.  I love to cook and here’s what I’ve come up with for my three Achilles’ heel items.

 

Suntanned French Fries

  • cooking spray
  • 1 pound butternut squash – peeled, seeded, and cut into thick French fries
  • 1 pinch salt to taste
  • 1 drop black pepper essential oil or 1/4 tsp black pepper
  • 1 drop oregano essential oil or 1/8 teaspoon oregano
  • 1/8 tsp cayenne
  • 1/8 tsp salt

Directions

  1. Preheat oven to 450 degrees F (230 degrees C). Spray a baking sheet with cooking spray.
  2. Blot any moisture from the butternut squash fries with paper towels, and place on the prepared baking sheet. Sprinkle with salt, black pepper, and Cajun seasoning.
  3. Bake in the preheated oven until lightly browned and tender, 15 to 20 minutes, turning once.

 

Chocolate Bark

chocolate-bark

  • 2 tablespoons coconut oil, softened
  • 1 drop Peppermint essential oil
  • 2 tablespoons cocoa powder
  • ½ teaspoon honey

Directions

  1. In a small bowl, combine all three ingredients and mix until well combined. Taste the mixture, and adjust sweetness, to taste.
  2. Transfer the chocolate mixture to a dish lined with parchment paper, and smooth with a spatula.
  3. Place in the freezer to set for 20 minutes, then use a knife to cut into bite-sized chunks.
  4. Serve directly from the freezer and enjoy!

Notes
It’s important that the coconut oil is not melted, or the coconut oil and cocoa powder will separate while setting. For a smooth texture, solid or softened coconut oil is best.

 

Not Deep Fried Mushrooms

  • 1/2 c. quinoa flour
  • 1/2 tsp paprika
  • 1 c. soft bread crumbs (I prefer whole wheat)
  • 1/2 c grated parmesan
  • 1 drop basil essential oil or  2 tsp dried basil
  • 1/2 c egg substitute, slightly beaten
  • 1/4 c. non-fat milk
  • 16 oz fresh mushrooms
  • 1/4 c. Smart Balance Light buttery Spread. melted

Directions

  1. Preheat oven to 450 degrees
  2. Lightly grease 15×10-inch jelly-roll pan.
  3. In plastic bag, combine flour and paprika.
  4. In another plastic bag, combine crumbs, cheese and basil.
  5. In small bowl combine eggs and milk.
  6. Shake mushrooms in flour mixture and dip in egg mixture.
  7. Shake in crumb mixture, pressing crumb mixture to mushrooms to coat.
  8. Arrange mushrooms cap-side down on prepared jelly-roll pan.
  9. Drizzle with butter.
  10. Bake 10 minutes or until golden brown.

Fried_Mushrooms

You don’t have to give up foods you enjoy when you’re working on living and eating healthy. Most recipes can be modified to give you the foods you love without the not-so-good oils, sugars, fats, and calories that are NOT good for your health.

Lock Me Up And Throw Away The Key

Standard

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?

 

 

Veggie Pizza

Standard

Love Pizza? Me too. But I try to limit my gluten and cholesterol intake.  When I tried this version I was in heaven.  Meet the Cauliflower Crust Veggie pizza.  Yum!!!

cauliflower_crust_pizza-291x437

Ingredients

Non-stick spray
2 ½ cups grated cauliflower (about ½ a large head)
1 large egg, lightly beaten
1 cup shredded part skim mozzarella
2 tablespoons grated Parmesan cheese
Kosher salt and freshly ground black pepper
1/4 cup homemade or store bought tomato sauce
1/2 cup shredded part skim mozzarella cheese
1 cup grape tomatoes, sliced in half
2 cloves garlic, sliced
¼ teaspoon crushed red pepper flakes
¼ cup basil leaves, for garnish

Directions

Heat oven to 425 degrees. Line a rimmed baking sheet with parchment paper.

Grate the cauliflower using a box grater until you have 2 cups of cauliflower crumbles. Place in a large bowl and microwave for 7-8 minutes, or until soften. Remove and let cool. Mix in the egg, mozzarella, Parmesan cheese, and salt and pepper. Once combined, pat into a 10-inch round on the prepared pizza pan. Spray lightly with non-stick spray and bake for 10-15 minutes, or until golden.

Top the pizza with the sauce, mozzarella, cherry tomatoes, garlic, and red pepper flakes. Bake in the oven until melted and bubbly, another 10 minutes. Top with basil before serving.

Veggie Spaghetti

Standard

spaghetti2 tablespoons extra-virgin olive oil
1 medium yellow onion, diced small
1 large carrot, diced small
2 small celery stalks, diced small
3 garlic cloves, minced
1 pound lean, ground turkey or chicken breast
2 cups crushed tomatoes (from a 28-ounce can)
Red-pepper flakes (optional)
Coarse salt and ground pepper
6 cups Roasted Spaghetti Squash

 

Directions
In a large skillet add 1 tablespoon oil, onion, carrot, celery, and garlic and cook until vegetables are tender, 15 minutes. Transfer to a medium bowl.
Add 1 tablespoon oil and meat to skillet and cook, breaking up meat with a wooden spoon, until almost cooked through, 5 minutes. Add vegetables, tomatoes, and pinch of red-pepper flakes, if using, to skillet and bring to a simmer; cook until meat is cooked through and sauce is thickened, 5 minutes. Season with salt and pepper. Serve over spaghetti squash.

Turkey Portabella Burger

Standard

One of my favorite summer “go-to” meals.

burger

 

Turkey and Portabella Burger
1 lb 99% ground Turkey
1/2 cup diced sweet bell peppers, yellow, red & orange
1/2 cup diced green bell pepper
1 tbls onion and herb seasoning
1 tsp seasoning salt
2 tsp worcestershire
1 tsp garlic salt
1 tbls EVOO  (extra virgin olive oil)
black pepper to taste
Portabella mushrooms
Red leaf lettuce

Combined the EVOO and garlic in a small bowl and set aside. Mix turkey, peppers, worcestershire and seasonings in bowl, divided meat into 4 patties. brushed both sides with the EVOO & garlic and cooked on hot grill for about 5 minutes per side (this would depend on the thickness of your patty). Brushed both sides of portabella mushroom with EVOO & garlic and placed on hot grill until heated through.