Low-Carb Bacon And Broccoli Egg Burrito

 Date: Nov. 14th, 2018 - 1:00 PM

Ingredients

1 slice bacon
1 cup chopped broccoli
¼ cup chopped tomato
1 large egg
1 tablespoon reduced-fat milk
1 scallion, sliced
⅛ teaspoon salt
⅛ teaspoon ground pepper
1 teaspoon canola or avocado oil
2 tablespoons shredded sharp Cheddar cheese

Preparation

  1. Cook bacon in a medium nonstick skillet over medium heat, turning once or twice until crisp, 4 to 6 minutes. Remove to a paper towel-lined plate. Add broccoli to the skillet and cook, stirring, until soft, about 3 minutes. Stir in tomato and transfer to a small bowl.
  2. Meanwhile, whisk egg, milk, scallion, salt and pepper together in another bowl. When the vegetables are cooked, wipe out the skillet. Add oil to the skillet and heat over medium heat. Add the egg mixture, tilting to coat the bottom of the skillet. Cook, undisturbed, until set on the bottom, about 2 minutes. Using a thin, wide silicone spatula, carefully flip the egg “tortilla”. Spread the cheese over top and cook until completely set, about 1 minute more. Transfer to a plate. Fill the lower half of the “tortilla” with the broccoli mixture and top with the bacon slice. Carefully roll into a “burrito”.

 

Low-Carb Bacon & Broccoli Egg Burrito

Curly Kale Slaw

 Date: Nov. 13th, 2018 - 1:00 PM

INGREDIENTS

6 large kale leaves, washed, the excess water shaken off
2 tablespoons fresh lemon juice (from about half a lemon)
2 tablespoons olive oil
1 garlic clove, peeled and minced
1⁄4 teaspoon kosher salt
freshly grated Parmesan cheese
1⁄2 cup toasted walnut pieces (if you like) (To toast the walnuts, put them on a small baking sheet in a 250-degree oven until they are fragrant and look a shade darker, about 5 minutes)

INSTRUCTIONS

  1. Strip the ruffly leaves off of the kale’s stems by grasping the bottom of each stem and pulling your hand up along it forcefully. The leaves will come o and leave behind the tough stems, which you can throw away.
  2. Stack and bunch the leaves together on the cutting board and use the knife to cut across the stack so that you end up with skinny slivers of kale.
  3. Put the lemon juice, oil, garlic, and salt in the large bowl, then add the kale and toss it all around with the tongs.
  4. Add the cheese and walnuts, if using, and serve right away.

One-Eyed Jack

 Date: Nov. 12th, 2018 - 1:00 PM

INGREDIENTS

1 slice whole-wheat or multigrain bread
1  large egg
2 teaspoons olive oil
Salt and black pepper

INSTRUCTIONS

  1. Use the open mouth of the glass to cut a hole out of the center of the slice of bread. Set aside the bread frame and the cutout circle of bread.
  2. Crack the egg into the bowl gently, being careful not to break the yolk.
  3. Put the pan on the stove and turn the heat to medium. When the pan is hot (flick some water on—it should dance and evaporate immediately), add the oil, then lay the bread frame into it carefully.
  4. Gently pour the egg into the hole, and season the egg with a pinch of salt and pepper. (If you like, you can also fry the cutout circle of bread alongside.)
  5. Cook the bread frame until it has browned underneath and the egg in the hole has started to set, about 2 minutes, then carefully flip the whole thing. Cook the other side until the egg yolk is as firm as you like it—about 30 seconds to a minute longer. (If you’re frying the cutout, flip that too.)
  6. Eat right away.

Avocado And Mango Salsa

 Date: Nov. 11th, 2018 - 1:00 PM

INGREDIENTS

1 ripe avocado, peeled, pitted and cubed
1 ripe mango, peeled, pitted and cubed
12 cherry tomatoes, cut in half
1⁄4 cup crumbled feta
1 tablespoon olive oil
1 tablespoon fresh lemon or lime juice
1⁄4 teaspoon salt
1⁄4 teaspoon black pepper

INSTRUCTIONS

  1. Put the avocado, mango and tomatoes, and feta cheese, if using, in the bowl and gently stir with the large spoon.
  2. Drizzle with the oil, lemon or lime juice, salt, and pepper. Now taste it. Does it need more lemon or lime juice? More salt or pepper? If so, add it and taste again.
  3. Cover and refrigerate up to 4 hours or serve right away, over grains or greens.

Apple Granola Stackers

 Date: Nov. 10th, 2018 - 1:00 PM

INGREDIENTS

1 Granny Smith apple, skin on, cored and sliced crosswise

1 red apple skin on, cored and sliced crosswise (see Cook’s Note)

¼ cup crunchy peanut butter

½ cup granola

1 Tbsp Cinnamon Sugar, recipe follows

Cinnamon Sugar½ cup sugar

1 tsp ground cinnamon

DIRECTIONS

1. Spread all the apple slices except the top slice with peanut butter.

2. Sprinkle granola and cinnamon sugar over the peanut butter.

3. Stack the apples, alternating between red and green slices.

4. Wrap tightly in plastic wrap and refrigerate until ready to eat.

Cinnamon Sugar1. Mix sugar and cinnamon together until blended.

 

Apple Granola Stackers

Baked fish with tomatoes, basil and crispy crumbs

 Date: Nov. 9th, 2018 - 1:00 PM

Ingredients

2 x 400g cans cherry tomatoes

1 tbsp balsamic vinegar

3 tbsp basil pesto

  1. Heat oven to 200C/180C . Tip the tomatoes into a roasting tin, and stir in the vinegar and 1 tbsp of the pesto. Season, mix, then bake in the oven for 10 minutes.
  2. Mix together the remaining pesto and the breadcrumbs, then press onto each fish fillet. Add to the roasting tin and return to the oven for 12-15 minutes until the fish flakes easily and the topping is slightly crisp.
  3. Meanwhile, boil the green beans and broccoli, then drain. Serve the bake scattered with the vegetables.

Baked fish with tomatoes, basil & crispy crumbs

Asparagus and Chicken Stir-fry

 Date: Nov. 8th, 2018 - 1:00 PM

INGREDIENTS

1 lb(s) boneless skinless chicken breasts (about 2 breasts)

2 cloves garlic, minced

1 (2″) piece peeled fresh ginger, cut into thin matchsticks

1 Tbsp soy sauce

1 Tbsp sugar

1 Tbsp cornstarch plus 1 tsp

1 ¼ tsp kosher salt

1 Tbsp dry sherry

¾ cup chicken broth, low-sodium canned, or homemade or water

2 Tbsp vegetable oil

2 bunches medium asparagus (about 2 lbs), woody stems trimmed, sliced into 1″ pieces

1 bunch scallions (white and green parts), thinly sliced

Serving suggestion: Brown or white rice

DIRECTIONS

1. Freeze the chicken breasts for 20 to 30 minutes and then thinly slice the chicken against the grain into strips. Toss the strips with about half the garlic and ginger, the soy sauce, sugar, 1 teaspoon of the cornstarch, 1 teaspoon of the salt, and the sherry in a bowl. Marinate at room temperature for 15 minutes. Mix the remaining cornstarch with the broth.

2. Heat 1 tablespoon of the oil a large nonstick skillet over high heat. Add the asparagus, scallions, remaining garlic, ginger, 1/4 cup of water, and season with 1/4 teaspoon salt. Stir-fry until the asparagus is bright green but still crisp, about 3 minutes. Transfer to a bowl.

3. Heat the same skillet until very hot, then add remaining 1 tablespoon oil. Add the chicken and stir-fry until it loses its raw color and gets a little brown, about 3 minutes. Return the asparagus to the pan and toss to heat through. Stir in the reserved cornstarch mixture and bring to a full boil to thicken. Mound the stir-fry on a serving platter or divide among 4 plates; serve with rice.

Asparagus and Chicken Stir-fry

Apple Mini Fruit Pizzas

 Date: Nov. 7th, 2018 - 1:00 PM

Ingredients

1 apple, sliced crosswise into 8 slices ( ¼ inch thick), seeds removed
8 tablespoons almond butter
8 tablespoons mini chocolate chips
4 teaspoons chopped salted roasted pistachios
4 teaspoons honey

Preparation

  1. Spread each apple slice with 1 tablespoon almond butter. Top with 1 tablespoon chocolate chips, ½ teaspoon pistachios and ½ teaspoon honey.

Apple Mini Fruit Pizzas

Easy Apricot Chicken in a Pan

 Date: Nov. 6th, 2018 - 1:00 PM

Ingredients

3 1/2 cups water

2 tablespoons olive oil

2 pounds skinless, boneless chicken breast meat – cut into bite-size pieces

 salt and pepper to taste

1 large onion, chopped

2 cups chicken stock

12 dried apricots, chopped

1 (8 ounce) jar apricot preserves

1 tablespoon cornstarch

2 tablespoons water

Directions

  1. Bring the rice and 3 1/2 cups water to a boil in a saucepan over high heat. Reduce heat to medium-low, and cover; simmer until the rice is tender and the liquid has been absorbed, 20 to 25 minutes.
  2. While the rice is cooking, heat the olive oil in a large skillet over high heat. Season the chicken with salt and pepper. Once the oil is hot, stir in the chicken, and cook for 5 minutes. Stir in the onions, and cook until the onions have softened and turned translucent, about 5 minutes more. Pour in the chicken stock, dried apricots, and apricot preserves.
  3. Bring the mixture to a boil; reduce heat to medium-low, cover, and simmer until the chicken is tender, 10 to 15 minutes. Dissolve the cornstarch in 2 tablespoons of water, and stir into the simmering chicken mixture. Cook until the sauce has thickened and cleared, about 1 minute. Serve the apricot chicken over rice.

Easy Apricot Chicken in a Pan

Creamy Chicken Asparagus Casserole

 Date: Nov. 5th, 2018 - 1:00 PM

Ingredients

1 teaspoon unsalted butter

4 skinless, boneless chicken breast halves

1 onion, finely diced

1 pound fresh asparagus, trimmed and cut into 2 1/2 inch pieces

1 teaspoon dried tarragon

1/4 cup sliced almonds

1 1/3 cups water

2/3 cup uncooked long grain white rice

Directions

  1. Preheat oven to 375 degrees F (190 degrees C).
  2. Melt the butter in an ovenproof skillet over medium-high heat, and brown the chicken breasts about 3 minutes on each side. Remove chicken from the skillet, and set aside. Add the onion and asparagus to the skillet; cook for 4 to 5 minutes, or until the onions are tender. Arrange the chicken breasts over the onions and asparagus, and season with tarragon. Pour soup over chicken.
  3. Cover the skillet, and bake for 15 minutes in the preheated oven. Remove cover, sprinkle with almonds, and bake for another 5 minutes.
  4. Meanwhile, combine water and rice in a saucepan. Bring to a boil. Reduce heat, cover, and simmer for 20 minutes. Serve chicken and asparagus over rice.

Creamy Chicken Asparagus Casserole Recipe - Tender asparagus and tarragon add a delicate note to this almond-topped casserole.

Hearty mushroom soup

 Date: Nov. 4th, 2018 - 1:00 PM

Ingredients

  • 25g pack porcini mushrooms
  • 2 tbsp olive oil
  • 1 medium onion, finely diced
  • 2 large carrots, diced
  • 2 garlic cloves, finely chopped
  • 1 tbsp chopped rosemary, or 1 tsp dried
  • 500g fresh mushroom, such as chestnut, finely chopped
  • 1.2l vegetable stock (from a cube is fine)
  • 5 tbsp marsala or dry sherry
  • 2 tbsp tomato purée
  • 100g pearl barley
  • grated fresh parmesan, to serve (optional)

Method

  1. Put the porcini in a bowl with 250ml boiling water and leave to soak for 25 mins. Heat the oil in a pan and add the onion, carrot, garlic, rosemary and seasoning. Fry for 5 mins on a medium heat until softened. Drain the porcini, saving the liquid, and finely chop. Tip into the pan with the fresh mushrooms. Fry for another 5 mins, then add the stock, marsala or sherry, tomato purée, barley and strained porcini liquid.
  2. Cook for 30 mins or until barley is soft, adding more liquid if it becomes too thick. Serve in bowls with parmesan sprinkled over, if desired.

Soup in bowl on table

Ribbony Shrimp and Pasta Scampi

 Date: Nov. 3rd, 2018 - 1:00 PM

Ingredients

Kosher salt

8 ounces whole wheat spaghetti

1 yellow squash

1 zucchini

1 pound peeled and deveined medium shrimp, tails removed

Freshly ground black pepper

2 tablespoons olive oil

1 cup cherry tomatoes, halved

4 cloves garlic, finely chopped

Pinch crushed red pepper flakes, optional

1/2 cup low-sodium vegetable or chicken broth

2 tablespoons chopped fresh chives

Directions

  1. Bring a large pot of salted water to a boil. Add the spaghetti and cook according to package directions for al dente.
  2. While the pasta cooks, trim the top and bottom off of each squash. Peel the squash in ribbons into a colander, using a vegetable peeler, turning the squash as you peel. Stop peeling the squash when you only have the center core of seeds left. Discard the core and seeds.
  3. Reserve 1/4 cup of the pasta water, and then drain the pasta over the squash ribbons. Put in a medium bowl and toss to evenly distribute the pasta with the squash ribbons.
  4. Toss the shrimp with 1/2 teaspoon kosher salt and some pepper. Heat 1 tablespoon oil in a large skillet over medium-high heat. Add the shrimp, spread into a single layer and cook without stirring, until just turning pink around the edges, about 2 minutes. Stir the shrimp, add the tomatoes, garlic and pepper flakes and continue to cook until the tomatoes have softened and the garlic has toasted, about 1 minute. Add the pasta and squash ribbons, broth and the remaining 1 tablespoon olive oil. Cook, tossing, until warmed through and most of the liquid has been absorbed. Add the pasta water a bit at a time, if needed, if the noodles seem dry.
  5. Season with additional salt and pepper. Divide among 4 bowls and top with the chives.

Spicy Pork and Sweet Potato Stew

 Date: Nov. 2nd, 2018 - 1:00 PM

Ingredients

1 cup canned unsalted diced tomatoes

1 medium white onion, quartered

2 cloves garlic

1/2 chipotle in adobo sauce, plus 1 tablespoon of the sauce

2 tablespoons vegetable oil

1 large pork tenderloin, trimmed and cut into 1-inch chunks (about 1 1/2 pounds)

Kosher salt and freshly ground black pepper

1 tablespoon chili powder

One 8-ounce sweet potato, peeled and cut into 1/2-inch chunks

2 cups low-sodium chicken broth

1 tablespoon pickled jalapenos

1 cup 2 percent Greek yogurt

1/4 medium head red cabbage

1 medium Haas avocado

1 lime

1/2 cup loosely packed fresh cilantro

Eight 6-inch corn tortillas, warmed

Directions

  1. Puree the tomatoes, onions, garlic, chipotle and adobo sauce in a food processor until completely smooth.
  2. Heat the oil in a large Dutch oven or pot over medium-high heat until nearly smoking. Add the pork in a single layer, season with 1 teaspoon salt and 1/2 teaspoon pepper and cook, undisturbed, until beginning to brown, about 2 minutes. Turn the pieces and cook until brown, about 1 minute more. Dust the meat with the chili powder, and add the tomato puree, sweet potatoes, chicken broth, 1/4 teaspoon salt and a few grinds of pepper. Bring to a boil, reduce the heat to medium, cover and gently simmer until the meat is cooked through and the potatoes are tender, about 15 minutes.
  3. Meanwhile, prepare the toppings: Chop the jalapenos, and whisk together with the yogurt in a small bowl. Shred the cabbage, cut the avocado into chunks and cut the lime into wedges.
  4. Ladle the stew into large, deep bowls. Top with the yogurt mixture, garnish with the cabbage, avocado, lime and cilantro and serve with the tortillas.

Roasted Salmon With Shallot Grapefruit Sauce

 Date: Nov. 1st, 2018 - 1:00 PM

Ingredients

4 skinless salmon fillets, 5 to 6 ounces each

1/4 teaspoon salt, plus more for seasoning

2 ruby red grapefruits

2 teaspoons olive oil

1 tablespoon minced shallot

1 teaspoon freshly grated ginger

2 1/2 teaspoons honey

Pinch cayenne pepper

2 teaspoons lemon juice

2 tablespoons thinly sliced basil leaves

Directions

  1. Preheat the oven to 350 degrees F.
  2. Season the salmon with 1/4 teaspoon salt, place in a baking dish and roast until cooked through, about 18 minutes.
  3. While the salmon is cooking prepare the sauce. Cut 1 of the grapefruits into sections by cutting off the top and bottom of the fruit, then standing it on 1 end, cut down the skin to remove the pith and peel. Then, with a paring knife, remove each segment of fruit from its casing and cut the segments in half. Set the segment pieces aside. Juice the other grapefruit and set the juice aside.
  4. In a medium skillet, heat the oil over a medium heat. Add the shallot and saute until softened, about 2 minutes. Add the ginger, grapefruit juice, honey, and cayenne pepper and bring to simmer. Cook until sauce is reduced by about half about, 10 minutes. Add lemon juice and season with salt, to taste. Right before serving, toss the grapefruit pieces and basil into the sauce. Put the salmon onto a serving dish. Spoon sauce over the salmon and serve.

Maple-Pecan Sundae with Cinnamon Crisps

 Date: Oct. 31st, 2018 - 1:00 PM

Ingredients

2 (8-inch) flour tortillas

2 teaspoons butter, melted

2 tablespoons sugar

1 teaspoon ground cinnamon

2 cups vanilla fat-free frozen Greek yogurt

2 tablespoons maple syrup

8 teaspoons chopped pecans, toasted

4 mint sprigs (optional)

 

How to Make It

Step 1

Preheat oven to 400°.

Step 2

Brush both sides of tortillas with butter. Combine sugar and cinnamon in a bowl; sprinkle evenly on both sides of tortillas. Cut each tortilla into 8 wedges. Place tortilla wedges on a large baking sheet. Bake at 400° for 8 minutes or until crisp.

Step 3

Combine yogurt and syrup in a bowl. Spoon 1/2 cup yogurt mixture into each of 4 bowls; top each with 2 teaspoons pecans. Serve each with 4 crisps. Garnish with mint, if desired.

Spider Web Guacamole

 Date: Oct. 30th, 2018 - 1:00 PM

This webbed guacamole is a super-easy way to make a themed appetizer for your next Halloween party. Mexican crema (or sour cream) is used for the web and black olives make an edible spider. The avocado skull is a spooky bonus.

 

Ingredients:

4 cups guacamole

¼ cup Mexican crema or sour cream

Lime juice, if needed

2 pitted black olives

Blue corn tortilla chips, for serving

1 firm avocado, skin-on

Directions:

1. For the web: Put a large round shallow bowl on a larger round platter. Fill the bowl with the guacamole and smooth the top with a spoon or offset spatula. Fill a squeeze bottle or pastry bag with Mexican crema or sour cream (thin it out with some lime juice if needed). Pipe 4 concentric circles of crema onto the guacamole. Using the tip of a knife or skewer, pull lines from the center circle out, creating a spider web pattern.

2. For the spider: Slice 1 olive in half lengthwise and use one of the halves for the spider body. Slice 8 long spider legs from the remaining 1 1/2 olives. Arrange the spider on the web. Surround the bowl of guacamole with the tortilla chips.

3. For the skull: Using a paring knife, make 2 eyes on the wide end of the avocado, cutting through the skin and flesh all the way down to the pit; discard the skin and flesh. Cut an upside-down heart shape just through the skin for the nose, then remove the skin, leaving the flesh showing. For the mouth, cut a long rectangle just through the skin and remove it. Use a skewer or the tip of a knife to draw lines on the flesh for teeth.

 

Spider Web Guacamole

Pasta with Asparagus and Shrimp

 Date: Oct. 29th, 2018 - 1:00 PM

Ingredients

12 ounces fresh or frozen medium shrimp in shells
6 ounces dried whole wheat bow tie pasta
12 ounces fresh asparagus, trimmed and cut into 1-inch pieces
1 tablespoon olive oil
4 cloves garlic, minced
2 teaspoons snipped fresh lemon thyme or thyme, or ½ teaspoon dried thyme, crushed
⅓ cup fat-free half-and-half

Preparation

  1. Thaw shrimp, if frozen. Peel and de-vein shrimp, leaving tails intact if desired. Rinse shrimp; pat dry with paper towels. Set aside. In a large saucepan, cook pasta according to package directions, adding the asparagus for the last 2 minutes of cooking. Drain pasta mixture and return to pan.
  2. Meanwhile, in a large skillet, heat oil over medium-high heat. Add garlic and dried thyme (if using). Cook and stir for 10 seconds. Add shrimp; cook for 2 to 3 minutes or until shrimp turn opaque, stirring frequently. Stir in half-and-half; reduce heat. Heat through. Remove from heat.
  3. Add shrimp mixture and fresh thyme (if using) to the pasta mixture in pan. Toss to coat. Serve warm.

Pasta with Asparagus and Shrimp

Beef Stir-Fry with Avocado Salad

 Date: Oct. 28th, 2018 - 1:00 PM

Ingredients:

12 ounces beef tenderloin, cut into thin strips
1/4 cup freshly squeezed lime juice
1 tablespoon plus 1/2 teaspoon chili powder
1 tablespoon vegetable oil
1 medium sweet onion, thinly sliced
1 red bell pepper, thinly sliced
1 poblano, thinly sliced
1/2 teaspoon salt
1/2 teaspoon black pepper
1 can black beans, rinsed and drained
1 avocado, diced
1/4 cup Cojita cheese, crumbled
1/4 cup cilantro plus more for garnish, chopped
Corn tortillas (optional)

Directions:

1. In a bowl, combine beef, 2 tablespoons lime juice, and 1 tablespoon chili powder; set aside.
2. Heat oil in a large skillet. Add onion, bell pepper, and poblano and saute 5 minutes, stirring occasionally.
3. Add beef and marinade to vegetables and cook 3 to 4 minutes. Season with salt and black pepper.
4. In another bowl, combine beans, avocado, cheese, 1/4 cup cilantro, and remaining lime juice and chili powder.
5. Garnish beef and vegetables with remaining cilantro. Serve with avocado salad and warmed tortillas if desired.

Herb-Roasted Chicken and Cherry Tomatoes

 Date: Oct. 27th, 2018 - 1:00 PM
Ingredients
1 tsp. plus 1 Tbsp oil
2 large bone-in chicken breasts (about 12 oz each)
3/4 tsp. salt
3/4 tsp. pepper
1 lb. cherry tomatoes (halved)
1 sprig rosemary
1 tsp. fennel seeds (crushed)
1 c. instant polenta
1 tsp. red wine vinegar
1/4 c. parsley (chopped)
Directions
  1. Heat oven to 450°F. Heat 1 teaspoon oil in large oven-safe skillet on medium. Season chicken breasts with 1/2 teaspoon each salt and pepper. Cook, skin sides down, until golden brown and crisp, 5 to 7 minutes.
  2. Turn; add cherry tomatoes, rosemary and fennel seeds; drizzle with 1 tablespoon oil and season with 1/4 teaspoon each salt and pepper, then roast until chicken is just cooked through and tomatoes have begun to break down, 12 to 15 minutes.
  3. Meanwhile, prepare polenta.
  4. Discard rosemary; transfer chicken to cutting board and let rest 5 minutes. Stir red wine vinegar into tomatoes, then toss with parsley. Remove bone from chicken, slice and serve on polenta. Top with tomatoes.

Herb-Roasted Chicken and Cherry Tomatoes

Kale Salad with Glazed Onions and Cheddar

 Date: Oct. 26th, 2018 - 1:00 PM
Ingredients
1 bunch curly kale
1 tbsp. fresh lemon juice
2 tsp. extra-virgin olive oil
salt
pepper
8 oz. frozen pearl onions
1 tbsp. margarine or butter
water
2 tsp. Worcestershire sauce
1 tsp. sugar
1 tbsp. cider vinegar
c. dried tart cherries
1/4 c. pine nuts 
2 oz. extra-sharp white Cheddar cheese
Directions
  1. In large bowl, toss kale with lemon juice, oil, and 1/8 teaspoon each salt and freshly ground black pepper; set aside.
  2. In 12-inch skillet, combine pearl onions, margarine, 1 tablespoon water, Worcestershire sauce, and sugar. Cook on medium 8 to 10 minutes or until onions are tender and most of the liquid has evaporated, stirring occasionally.
  3. Add vinegar to skillet. Increase heat to medium-high. Cook 3 to 4 minutes or until onions are browned, stirring frequently. Add 1 tablespoon water. Cook 1 minute longer, swirling pan constantly. (Onions can be refrigerated, covered, up to overnight.) Transfer onions to bowl with kale.
  4. To kale, add cherries and pine nuts; toss vigorously to combine. Add Cheddar; toss. Transfer to serving platter.

kale salad with glazed onions and cheddar

High Protein Power Drink

 Date: Oct. 25th, 2018 - 1:00 PM

Ingredients

  • 1 ¼ cups almond milk
  • ½ cup low fat natural yogurt
  • 8 strawberries
  • ½ banana
  • 1 tbsp. natural unprocessed bran
  • 1 tbsp. honey
  • 6 ice cubes

Method

  1. Place all ingredients into a blender with some ice cubes and blend until all mixed.
  2. Serve immediately.

High Protein Power Drink

Cashew Salmon with Apricot Couscous

 Date: Oct. 24th, 2018 - 1:00 PM

Ingredients

1/2 cup nonfat plain yogurt

3 scallions, sliced, greens and whites separated

2 tablespoons lemon juice

2 tablespoons chopped fresh cilantro

1/2 teaspoon ground cumin

3/4 teaspoon salt, divided

1/2 teaspoon freshly ground pepper, divided

1 tablespoon extra-virgin olive oil

1/2 cup chopped dried apricots

1 tablespoon minced fresh ginger

1 1/4 cups water

1 cup whole-wheat couscous

1 pound salmon fillet, preferably wild Pacific, skinned and cut into 4 portions

1/4 cup chopped toasted cashews

Directions

  1. Preheat grill to medium-high or position rack in upper third of oven and preheat broiler.
  2. Combine yogurt, scallion greens, lemon juice, cilantro, cumin, 1/4 teaspoon salt and 1/4 teaspoon pepper in a medium bowl.
  3. Heat oil in a large saucepan over medium heat. Add apricots, ginger, scallion whites and 1/4 teaspoon salt. Cook, stirring, until softened, about 2 minutes. Add water and bring to a boil over high heat. Stir in couscous. Remove from heat, cover and let stand until the liquid is absorbed, about 5 minutes. Fluff with a fork.
  4. Meanwhile, rub salmon with the remaining 1/4 teaspoon each salt and pepper. If broiling, coat a broiler pan with cooking spray. If grilling, oil the grill rack (see Tip). Grill or broil the salmon until browned and just cooked through, about 3 minutes per side. Serve with the couscous, topped with the yogurt sauce and cashews.
  5. Tips: To toast chopped cashews, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
  6. To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

Ginger-Carrot Soup

 Date: Oct. 23rd, 2018 - 1:00 PM

Ingredients

2 tablespoons extra-virgin olive oil

1 cup chopped sweet onion

salt

1 tablespoon minced garlic

1 tablespoon minced peeled ginger

2 pounds carrots, peeled and chopped

1 medium russet potato, peeled and chopped

6 cups low-sodium chicken or vegetable stock

1/4 cup pine nuts

1 1/3 cups plain low-fat Greek yogurt

1 teaspoon honey

1 teaspoon minced fresh thyme

Freshly ground pepper

Directions

Combine the olive oil and onion in a Dutch oven or heavy pot over medium-high heat. Sprinkle with 1/2 teaspoon salt and cook, stirring, 10 minutes, until just starting to caramelize. Add the garlic and ginger and cook, stirring, 2 more minutes, being careful not to burn the mixture. Stir in the carrots, potato and the chicken or vegetable stock. Bring to a simmer, cover and cook until the carrots and potato are very tender, 15 to 18 minutes. Keep warm. Meanwhile, in a small saute pan over high heat, lightly toast the pine nuts. Set aside to cool. In a small bowl, combine the yogurt, honey, thyme and 1/2 teaspoon pepper. Puree the soup with an immersion blender until very smooth (or puree in a regular blender in batches). Adjust the seasoning with salt and pepper and serve with a dollop of the yogurt mixture and some pine nuts.

Ginger-Carrot Soup

Turkey, Kale and Oat Meatballs with Quick Tomato Sauce

 Date: Oct. 22nd, 2018 - 1:00 PM

Ingredients:

½ cup quick-cooking rolled oats

6 oz kale, stems removed and leaves roughly chopped (about 4 packed cups)

4 cloves garlic, finely minced

1 large yellow onion, roughly chopped

1 large egg

½ cup grated Parmesan

¼ cup skim milk

Kosher salt and freshly ground black pepper

1 lb(s) 99% fat-free ground turkey

2 Tbsp extra-virgin olive oil

1 28-oz can no-salt-added crushed tomatoes

2 sprigs oregano

Pinch of crushed red pepper flakes

12 oz whole-wheat angel hair pasta

Directions:

1. Pulse the oats in a food processor until coarsely ground. Add the kale, 1 teaspoon of the minced garlic and 1/4 cup of the chopped onion, and pulse until finely chopped and the texture is crumbly. Add the egg, 2 tablespoons of the Parmesan, milk, 3/4 teaspoon salt and 1/4 teaspoon pepper, and pulse until just combined. Transfer the mixture to a large mixing bowl, add the turkey and mix with your hands until well combined. Cover with plastic wrap, and refrigerate for 30 minutes.

2. Meanwhile, bring a large pot of water to a boil.

3. Heat the oil in a large, straight-sided skillet or Dutch oven over medium-high heat. Add the remaining onions and 1/4 teaspoon salt, and cook, stirring occasionally, until softened and lightly browned in spots, 6 to 8 minutes. Add the remaining garlic, and cook until softened, stirring constantly, about 30 seconds. Add the tomatoes, 1 1/2 cups water, 2 tablespoons of the remaining Parmesan, oregano, 1 teaspoon salt and the red pepper flakes. Stir to combine, and bring to a simmer. Cover, reduce the heat and simmer for 10 minutes.

4. Meanwhile, remove the turkey and kale mixture from the refrigerator. Shape level tablespoonfuls into round meatballs (about 36), and place on a rimmed baking sheet.

5. Remove the lid from the sauce. Use a metal spatula or 2 spoons to add the meatballs, one at a time, to the simmering sauce in a single layer. Cook, covered, until the meatballs are cooked through, about 15 minutes. Turn off the heat, and let the mixture sit, covered, for 5 minutes. Discard the oregano.

6. Meanwhile, cook the pasta in the boiling water according to package directions. Drain well.

7. To serve, divide the pasta among 6 plates or bowls. Top each serving with 7 meatballs and 1/2 cup tomato sauce. Sprinkle with the remaining Parmesan.

Turkey, Kale and Oat Meatballs with Quick Tomato Sauce

 

Overnight Breakfast Egg Casserole

 Date: Oct. 21st, 2018 - 1:00 PM

Ingredients:

1 pound sweet Italian turkey sausage

1 1/2 cups diced sweet onion (from about half a large onion)

8 ounces fresh sliced mushrooms

2 cloves garlic, minced

2 cups frozen shredded hash brown potatoes

2 cups shredded reduced-fat sharp cheddar cheese, divided

1 cup diced green pepper (from about 1 small-medium pepper)

2-3 plum tomatoes, seeded and diced (to equal about 1 – 1 1/4 cups)

1/2 cup chopped green onions (from about 6 onions)

12 eggs

1 3/4 cup non-fat milk

1 1/2 teaspoons dried parsley

1 teaspoon kosher salt

1 teaspoon dried basil

1/4 teaspoon black pepper

Directions

  1. In a large non-stick skillet over medium heat, cook sausage, onions, mushrooms, and garlic until sausage is no longer pink and mushrooms have given off some of their liquid, about 10 minutes. Throughout cooking, stir to crumble sausage and break up mushrooms. (You can leave the mushrooms in larger slices or break them into almost unnoticeable little pieces as you crumble the sausage.) Drain the liquid.
  2. In a 9 x 13 pan coated with cooking spray, layer potatoes (there is no need to thaw them), sausage mixture, 1 cup cheese, green peppers, tomatoes, and green onions.
  3. In a medium bowl, combine eggs, milk, parsley, salt, basil, and pepper. Whisk thoroughly to combine, then add remaining 1 cup of cheese and whisk again. Pour egg mixture evenly over other ingredients in baking pan. Cover with plastic wrap and refrigerate overnight. (Alternately, you can bake this casserole immediately.)
  4. In the morning, preheat the oven to 375°F.
  5. Bake casserole, uncovered, for about 60-70 minutes, or until egg in middle is just set and edges are lightly golden brown.
  6. Remove from oven and allow to cool for 10 minutes before cutting and serving.

Farmers' Market Overnight Breakfast Egg Casserole {www.TwoHealthyKitchens.com}