INGREDIENTS
⅓ cup dark chocolate chips 1 cup oats (old fashioned works great or gluten-free if preferred) 3 Tablespoons chia seeds 2 Tablespoons natural preserves (strawberry, grape, or raspberry) ⅔ cup peanut butter, natural, chunky 1 scoop chocolate protein powder PREPARATION Measure all ingredients. Crush dark chocolate with a masher in a sealed bag or a food processor, until crumbled. Mix all ingredients in a large bowl. With clean hands :), scoop teaspoon-size spoonfuls, roll smoothly with the palms of your hand, and place onto a piece of parchment paper placed on a plate or in a container. Serve immediately or store in the refrigerator for up to one week. Makes 10 servings (1 serving = 2 balls) for a pre- or post-workout snack or 20 servings for just that bite of something sweet! Nutrition Facts per ball: 100 calories, 6 g total fat, 8.5 g total carbohydrate (which includes 2 g fiber, 3.5 g total sugar), 4 g protein
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INGREDIENTS
Extra virgin olive oil spray (my favorite brand: California Olive Ranch) 1 teaspoon + 1 Tablespoon fresh garlic, minced ¼ cup whole wheat panko bread crumbs 1 pound boneless, skinless, thin-sliced chicken breasts, cut into ½-inch pieces ¼ teaspoon each of dried basil, dried oregano, dried rosemary, and dried thyme 2 ½ cups vegetable broth, low sodium 28-ounce can diced tomatoes, low sodium 8 ounces whole wheat penne pasta ½ cup mozzarella cheese, reduced fat, shredded ¼ cup Parmesan cheese ½ cup chopped fresh herb(s): parsley, basil, oregano, thyme PREPARATION Place chicken pieces into a medium bowl and set aside. Place a large iron skillet over medium-high heat. Spray evenly with olive oil spray. Add the teaspoon of garlic and cook for one minute. Add the panko bread crumbs and continue to cook for another 1-2 minutes, while stirring. Place bread crumb and garlic mixture into a small bowl and set aside. Wipe out the pan with a paper towel to remove any remaining bread crumbs. Place skillet back over medium-high heat and spray evenly with olive oil spray. Add the remaining one tablespoon of minced garlic. While garlic is cooking, mix dried basil, oregano, rosemary, and thyme in a small bowl. Add to chicken and stir well to coat. Place chicken in the pan with garlic and stir together. Continue to cook, stirring frequently, until chicken is lightly browned. Add the broth, tomatoes, and pasta to the skillet. Bring to a boil and continue cooking, stirring frequently, until the pasta is al dente and sauce has thickened, about 15 minutes. While cooking, place the oven rack second setting from the top and preheat the oven broiler to high. Once the pasta is cooked through, sprinkle with mozzarella cheese. Place the skillet on the prepared oven rack and broil until the cheese is bubbling and slightly browned, about one minute. Carefully remove from the oven. Sprinkle with panko and garlic mixture, Parmesan cheese, and any fresh herbs of choice. Makes 4 servings.
INGREDIENTS
1 15-ounce can chickpeas, drained and well-rinsed 1 Tablespoon olive oil 2 Tablespoons Parmesan cheese, finely grated 1 teaspoon garlic powder ½ teaspoon dried basil ½ teaspoon dried oregano ¼ teaspoon salt ½ teaspoon freshly ground black pepper PREPARATION Place the well-rinsed chickpeas on a double layer of paper towels. Gently roll to help dry the chickpeas as much as possible. Add the olive oil to a medium-sized nonstick skillet and place over medium heat. Add the chickpeas to the pan and cook for approximately 25 minutes, stirring frequently. Chickpeas should be golden brown and crispy on all sides. Place chickpeas in a medium serving bowl. Toss gently with Parmesan cheese, garlic powder, basil, oregano, salt and pepper. Serve immediately. To save for later, place chickpeas in a parchment paper-lined sealable container. Store for up to one week. Makes 6 ½-cup servings. With chocolate being the number one food craving out there, I wanted to include a healthy and delicious form of fudgy delight. This recipe (and video!) makes six smoothies for you to place in your freezer and consume as desired. If you want to try one before committing to 6 :), just go with ⅙ of all the ingredients and whirl away. It is quick, easy, and oh so chocolatey good! 😋This smoothie could be a balanced breakfast on the go or a satisfying snack, anytime! INGREDIENTS
1 medium avocado 3 small bananas, peeled, cut in half 6 Tablespoons unsweetened cocoa powder, separated 6 cups fresh spinach, separated 12 dates 6 cups of unsweetened almond milk (or milk of choice); 1 cup per smoothie when preparing to consume the smoothie PREPARATION Place 6 1-cup freezer-safe containers on your work surface. Slice avocado in half lengthwise. Remove the pit. Scoop out the avocado into a small bowl. Place ½ of a banana into each container. Place ⅙ of avocado into each container. Place 1 cup of chopped spinach into each container. Place 1 tablespoon of cocoa powder into each container. Place 2 dates into each container. You can freeze all containers until ready to use for up to one month. When ready to make a smoothie, pour ingredients from one container into the blender. Add 1 cup of milk, your choice. Blend until smooth. Pour into a glass and enjoy! Makes 6 servings. Increasing our fiber intake is a huge part of keeping our appetites, and cravings, in check. Salad is a great way to munch and crunch on satisfying greens, veggies, proteins, and flavor. This could be part of a main meal, side dish, or anytime snack. You could also place a serving in a whole-grain wrap for a quick lunch or dinner. INGREDIENTS
⅔ cup nonfat Greek yogurt 1 Tablespoon tahini 2 garlic cloves, minced 4 Tablespoons fresh lemon juice 1 ½ Tablespoons Worcestershire sauce ¼ cup vegetable broth, low salt 3 Tablespoons extra-virgin olive oil ½ cup freshly grated Parmesan cheese, divided 2 teaspoons freshly ground pepper 2 large heads of romaine lettuce, cut into bite-size pieces Protein options: 1 pound grilled chicken strips cut into bite-size pieces, 1 pound grilled shrimp, halved, 16 ounces grilled tofu, cut into bite-size pieces PREPARATION Add yogurt through broth into a blender. Blend until smooth. Pour into a medium bowl and whisk in the olive oil, half the cheese, and pepper. Set aside. Add the romaine to a large salad bowl and mix with half of the dressing and the other half of the Parmesan cheese. Taste and add more pepper and/or dressing as desired. Top with your favorite protein option. Makes 4-6 servings, depending on serving as a main dish or side dish. When you love sweet potatoes, finding ways to include these nutritional gems in your meals can be key for meal happiness :). Shredding them and mixing them with non-starchy veggies is quite the satisfying way to go! My daughter and I loved creating this recipe, which we agreed to make again and again. It could be a side dish for any meal, including adding an egg or two for a quick breakfast with leftovers. Or a serving with a dollop of Greek yogurt for a tasty snack. Red cabbage is a nutritional banger (as my British friend likes to say😉), linked to several health benefits including inflammation, a healthier heart, improved gut function, and a lower risk of certain cancers. Not a fan? Add your favorite greens instead. 🌿 INGREDIENTS
1 large or 2 small sweet potatoes, peeled and grated 1 cup red cabbage, thinly sliced 1 sweet onion, thinly sliced 1 Tbsp olive oil ¼ teaspoon salt ½ teaspoon freshly ground pepper PREPARATION Heat oil in a large sauté pan over medium heat. Sauté onion until soft. Add cabbage, sweet potato, salt, and pepper to taste. Sauté until tender, about 10-15 minutes. Remove from heat and enjoy! I cannot stop making this zingy salad! The sweet potatoes, walnuts, kale, and balsamic dressing are such satisfying combination of sweet and sour. This nutritional combination provides a mix of complex carbohydrates, heart-healthy fats, vitamins, and minerals, supporting overall health, brain function, and immune system strength. INGREDIENTS SALAD 8 cups kale, washed, destemmed, and chopped 1 large sweet potato, peeled, and chopped into bite-sized cubes 1 Tablespoon olive oil 1 Tablespoon maple syrup 1/4 cup walnuts, raw, chopped DRESSING 6 Tablespoons white or red balsamic vinegar 3 Tablespoons olive oil 1 clove garlic, minced 2 teaspoons maple syrup 1 teaspoon Dijon mustard salt to taste PREPARATION - dresssing Add olive oil, vinegar, garlic, maple syrup, and mustard in a small bowl. Whisk to blend well. Season with salt to taste. Set aside. PREPARATION - salad Preheat oven to 350°F. Place sweet potato in a bowl and toss with 1 tablespoon of olive oil, maple syrup, and a few dashes of salt. Place on a parchment-lined baking sheet and bake until soft and edges are browned; about 20 minutes. Meanwhile, place kale in a large bowl. Massage for 3 minutes until Softened. When the sweet potatoes are done, remove them from the oven and let them cool. Add to the kale along with walnuts. Toss with dressing just before serving. This soup could be frozen in single servings, consumed as a cup before a meal to help take the edge off your appetite, or consumed as the main course of your meal with some added protein. Butternut squash is a nutritious vegetable rich in vitamins A and C, providing immune system support, promoting healthy skin, and supporting vision. It also contains fiber and potassium, contributing to digestive health and blood pressure regulation. Cashews are another nutritional powerhouse! They are a good source of healthy fats, particularly monounsaturated fats, which are beneficial for heart health. They provide protein, essential minerals like copper and magnesium, and vitamins such as B6, supporting energy metabolism and overall well-being. Consuming cashews in moderation is key due to their calorie density, which makes them a perfect fit in this winter-warming bowl of goodness. 🥣 INGREDIENTS 1 sweet onion,chopped 4 cloves garlic, chopped 1 head cauliflower, chopped 1 Tablespoon olive oil 1 Tablespoon curry powder 3 Tablespoons yellow miso paste 2 cups butternut squash, peeled, seeded, and cubed (or frozen and defrosted!) 1/2 cups cashews, raw 8 cups water (plus more as needed, for consistency) 1 Tablesoon olive oil Salt and freshly ground black pepper to taste PREPARATION In a large soup pot, sauté onion and garlic gently in olive oil until softened and fragrant. Add curry powder and miso paste and stir to coat onions. Add cauliflower, squash, cashews and water. Bring to a boil then reduce heat and simmer until cauliflower is soft, about 15-20 minutes. Add more water if necessary to keep cauliflower covered. Remove from heat and let stand until cool enough to purée. Purée soup (in batches if needed) in blender, covering open center with a towel to allow for steam to escape. Season with salt and freshly ground black pepper. Ladle soup into bowls and drizzle with olive oil if desired just before serving. This could be breakfast, lunch, or an anytime snack. It brings the summer twist of blueberries (albeit, frozen), detoxifying greens, and nutritional powerhouse seeds. Chia seeds are rich in omega-3 fatty acids, providing essential nutrients for heart health and brain function. Additionally, they are a excellent source of fiber, promoting digestive health and helping to maintain a feeling of fullness. Hemp seeds are packed with a balanced ratio of omega-3 and omega-6 fatty acids that support heart health and reduce inflammation in the body. They are a great plant-based source of complete protein, containing all essential amino acids, making them a valuable addition to a vegetarian or vegan diet. Let’s get the blender whirling! INGREDIENTS 1 cup blueberries, frozen 1 cup spinach or kale, destemmed, loosely packed ½ banana, frozen, cut into chunks 1 Tablespoons chia seeds 1 cup almond or hemp milk, unsweetened 1 Tablespoon cocoa powder, unsweetened 1 Tablespoon almond butter ½ Tablespoon hemp seeds, optional PREPARATION Place all ingredients in blender and process until smooth. Makes one serving. Collard greens have been one of my favorite greens since my first job. The chef and my friend, Carl, would make them weekly and always put aside a bowl for me. I could not get enough! If you are not a fan, or think you are not a fan 😌, give them a try. They are similar to kale and rich in antioxidants, folate, fiber, and potassium. Traditionally they are made with a smoked turkey leg. I took a shortcut here, using leftover smoked turkey, which is still quite delicious. INGREDIENTS ½ Tablespoon olive oil ½ yellow onion, chopped 3 garlic cloves, minced 3 cups chicken broth, low sodium (or vegetable broth) 1 teaspoon red pepper flakes 32 ounces collard greens, washed, stems removed, chopped into bite-size pieces 6 ounces leftover turkey (or deli-style smoked turkey) Salt and freshly ground pepper to taste Hot sauce, to taste PREPARATION Place a large pot over medium heat and heat olive oil. Add the onions and garlic and cook until tender, about 5-6 minutes. Add the broth and red pepper flakes, increase the heat to high, and bring to a boil. Reduce heat to low and bring broth to a simmer. Add the collard greens, pushing down to make sure all are covered with the broth. Place lid on pot and simmer for 50-60 minutes, adding leftover turkey about halfway through. The collard greens should be completely tender and tasty. Add salt and pepper to taste. Remove from heat and place in serving dish. Serve with any hot sauce variety desired. Makes 6 servings. The caramelized onions take a little bit of time, but they are worth it! Onions are high in fiber, vitamin C, and quercetin, a powerful flavonoid antioxidant, giving quite the nutritional vibes. Leftover turkey is a perfect protein choice here, but any lean protein works. INGREDIENTS 1 ½ Tablespoons olive oil + olive oil spray 2 medium yellow onions, thinly sliced 1 shallot, thinly sliced 2 teaspoons sherry vinegar ½ cup vegetable broth, low salt 1 teaspoon fresh thyme, chopped (or ½ teaspoon dried) ¼ teaspoon freshly ground pepper 1 cup shredded Colby Jack cheese, reduced fat 12 ounces leftover turkey (or other lean protein), chopped, divided into 4 even servings 4 (8-inch) whole wheat tortillas Optional additions: fresh guacamole, low-fat sour cream or Greek yogurt, balsamic glaze PREPARATION Heat olive oil in a large nonstick skillet over medium-low heat. Add onions and shallot and mix well. Continue to cook for 45-60 minutes, or until onions and shallots are golden brown or caramelized. Increase the heat to medium-high heat. Add the vinegar and stir constantly until most of the vinegar has evaporated, about 30 seconds. Add the broth, thyme, and pepper, continuing to stir constantly for about 2 to 3 minutes, until most of the liquid has evaporated. Remove the onion mixture from the heat. Place a large non-stick skillet over medium-high heat. Spray with olive oil. While the pan is heating, lay the 4 tortillas on a clean surface. Add ¼ cup onion mixture, ¼ cup cheese, and ¼ serving of turkey (about 3 ounces) on half of each tortilla. Fold in half, pressing gently to flatten. Add the tortillas to the skillet (depending on skillet size, may may need to do two at a time). Cook for 2-3 minutes per side, or until slightly browned. Remove and place on serving plates, cut in half, and top with optional toppings. Makes 4 servings. This is a tasty and satisfying dish, filled with greens and whole grain. Add your favorite lean protein and you have a balanced plate in a bowl! You can easily get creative with the recipe and leftovers, adding different veggies and/or proteins. Barley, a versatile cereal grain, boasts a rich nutritional profile, including fiber, vitamins, and minerals. This recipe combination of nutrients supports heart health and inflammation reduction, an awesome addition to a health-conscious diet. You can substitute quinoa for a gluten-free version as well. INGREDIENTS 1 butternut squash, peeled, seeded and chopped into bite-size pieces (or purchase and avoid this work 🙂!) 3 Tablespoons olive oil, divided ¼ teaspoon salt ½ teaspoon freshly ground black pepper 1 cup pearled barley 1 teaspoon freshly squeezed lemon juice 1 teaspoon fresh lemon zest 2 teaspoons fresh thyme (or 1 teaspoon dried) 2-3 garlic cloves, minced 3 cup chicken broth, low sodium ½ cup shaved Parmesan cheese, crumbled 5 ounces arugula 2 Tablespoons balsamic vinegar Salt and freshly ground black pepper to taste Options: 1-2 Tablespoons toasted walnuts or pine nuts, leftover turkey, chicken, veggie sausage PREPARATION To roast the squash: Preheat the oven to 400°F. Line a large baking sheet or roasting pan with parchment paper. Place the squash cubes on the baking sheet and toss with one tablespoon of olive oil, salt and pepper. Roast for 30 to 35 minutes or until golden brown around the edges. Remove from oven and set aside. Heat 1 tablespoon of the olive oil in a medium saucepan over medium-high heat. Add the barley and cook for about 5-6 minutes, stirring constantly. Add the lemon juice through the broth. Bring to a simmer, stir, cover, and reduce the heat to low. Cook for 30-35 minutes, stirring occasionally. When most of the broth is absorbed, remove from heat. Place in a large mixing bowl. Add cooked butternut squash, Parmesan cheese, arugula, a tablespoon of olive oil, and balsamic vinegar to the barley. Stir well and add salt and pepper to taste. Options: Top with toasted nuts, leftover turkey, or other lean protein. Makes 4 side-dish servings or 2 main-dish servings. This is a new version of my fall cocktail from last Thanksgiving, with an apple twist for October. This recipe is adaptable for various group sizes; it’s easy to prepare for a small group and can be easily scaled up for larger gatherings or downsized for just one or two people. 🍎 🍎 INGREDIENTS
1 1/2 cups apple juice, no sugar added 1/2 cup pomegranate juice, no sugar added 1 cup sparkling water 9 ounces of vodka (1.5 ounces per serving or 1 shot glass) ice cubes ½ apple, cut into 6 thin slices 1 cup cranberries 6 sprigs fresh rosemary PREPARATION Pour apple juice, pomegranate juice, and sparkling water into a small pitcher. Stir well. Add the vodka and ice cubes and stir again. Pour into 6 cocktail glasses. Cut a small hole in the center of each apple slice. Slide a rosemary spring halfway through each apple slice. Garnish each glass with the rosemary sprig and apple slice and about a tablespoon of cranberries. Sip slowly, as this goes down with ease... Makes 6 servings. I named these fries for their cornmeal dusting, which adds quite a tasty coating to this sweet and crispy combination. The malt vinegar dip is a zingy and protein-packing side that completes this dish. These oven-fried potatoes are not only delicious but also a fun and nutritious way to enjoy nutrient-dense sweet potatoes. They’re an excellent choice as a side dish to grilled chicken (or chicken wings when it is game time 🏈), complemented by fresh veggies that pair nicely with the side dip. INGREDIENTS
Dip: ½ cup nonfat Greek yogurt, plain 1 ½ Tablespoons malt vinegar Fries: ¼ cup cornmeal ½ teaspoon salt 2 teaspoons garlic powder 1 teaspoon freshly ground black pepper 1 teaspoon paprika 3 small or 2 medium sweet potatoes, washed and peeled, sliced into thin strips 2 Tablespoons olive oil PREPARATION Preheat oven to 425 degrees F. Dip: In a small serving bowl, mix the yogurt and vinegar, stirring until well blended. Cover and chill in the refrigerator until ready to serve. Fries: In a small mixing bowl, add the cornmeal, salt, garlic powder, pepper, and paprika. Mix until well combined. Cover a large-rimmed baking sheet with nonstick foil and set aside. Place prepared sweet potatoes into a large mixing bowl. Add the olive oil and toss well until combined (I think using your clean hands works best here). Add the spice mixture and toss well to coat all the soon-to-be fries. Spread the potatoes onto the prepared baking sheet. Place in the oven and bake for about 25 minutes, tossing every 5-6 minutes. Place sweet potato fries on a serving dish and serve with the prepared dip. Enjoy! Makes approximately 4 side-dish servings. In many Jewish households, a classic Sunday morning brunch often features bagels and lox. Despite the recent low-carb trend, the toppings you typically enjoy on a bagel are just as delicious as the bagel itself. Yes, bagels can fit within a healthy meal plan, but they come with a cost of over 300 calories and 60 grams of carbs on average. This bagel salad is a satisfying and tasty way to enjoy the sensational bagel flavors more often, as part of a healthy brunch, lunch, or dinner. 🥗 INGREDIENTS
Dressing: 3 ounces cream cheese, reduced fat, softened to room temperature 1 teaspoon spicy brown mustard 3 Tablespoons balsamic vinegar 1 Tablespoon lemon juice, freshly squeezed 1 Tablespoon water ½ teaspoon freshly ground pepper Salad: 2 cups salad greens 1-ounce Swiss cheese, reduced-fat 2 ounces Nova lox 2 Tablespoons chopped red onion ½ Roma tomato, chopped Everything But the Bagel seasoning, optional ½ cup Pumpernickel croutons - see recipe below PREPARATION For the dressing - Place the cream cheese through pepper in a blender and blend until smooth. Taste and add more pepper if desired. This makes 2 cups of dressing. Use ¼ cup for the recipe. For the salad - Place the salad greens in a bowl. Toss with a ¼ cup of the prepared dressing. Place the Swiss cheese on a flat surface. Place the lox on top of the cheese and roll up together the short way. Slice into circles and place on top of salad greens. Sprinkle red onions, tomatoes, and pumpernickel croutons on top. As desired, add Everything But the Bagel seasoning and a touch more of the dressing. Who needs a bagel?! Makes 1 meal serving or 2 side salad servings. Pumpernickel croutons INGREDIENTS: 3 slices of pumpernickel bread 2 Tablespoons olive oil salt, pepper, garlic powder to taste PREPARATION: Preheat the oven to 350 degrees F. Slice the pumpernickel bread into 1-inch cubes. Place cubes in a medium-sized mixing bowl. Add the oil and seasonings and toss well to coat. Spread the cubes out evenly on a sheet pan. Place in the preheated oven and bake for 10-15 minutes, tossing halfway through. Remove from oven and let cool. Use a half-cup for the recipe and store leftovers in an airtight container for 4-5 days. This is a take 2 for me, as I had created this bread years ago for a cookbook. Years later, and after many baking sessions, I cut out almost all of the sugar by adding mashed bananas and some nonfat Greek yogurt for some protein and moisture. Let’s just say the taste and consistency are some of my favorite recipe updates. 😋This could be part of your breakfast with some nut butter on top and fruit on the side or as your grain for lunch or dinner. INGREDIENTS
3 whole eggs (or egg substitutes if preferred) 2 overripe bananas, mashed ¼ cup light brown sugar ½ cup unsweetened applesauce ½ cup Greek yogurt, plain, nonfat or low-fat 1 tablespoon vanilla extract 2 cups grated zucchini (about 1 large or 2 small) 1 cup white flour 1 cup whole wheat flour ½ teaspoon salt 2 teaspoons baking soda ½ teaspoon cinnamon Nonstick cooking spray PREPARATION Preheat oven to 350 degrees. Spray 2 medium-loaf pans with nonstick cooking spray and set aside. Using an electric mixer, beat eggs in a large mixing bowl until light and fluffy. Add mashed bananas, brown sugar, applesauce, yogurt, and vanilla. Mix on low for about 1 minute. Stir in zucchini. Sift the flour, salt, baking soda, and cinnamon into a small bowl. Slowly add to wet mixture, mixing until well combined. Pour mixture evenly into the 2 prepared loaf pans. Bake for 35-38 minutes. Cool and slice into 12 slices per pan. Makes 24 (1-slice) servings. Yes, it has been an extra plant-based month for us over here! As soon as butternut squash arrives from the farm, I am ready to embrace fall :). I tried to keep this simple for a busy weeknight with some quick cooking tips and one roasting pan for the veggies. The combination of roasted squash, shallots, garlic, and cheese, a chilled glass of white wine, even make Monday night not so bad! INGREDIENTS
2 cups peeled and chopped butternut squash (purchase pre-peeled and chopped for a time saver) 2 Tablespoons olive oil 1 teaspoon miso paste (red or white) 3-4 garlic cloves, peeled and minced (also can go with jarred here; about 1 ½ tablespoons) ¼ teaspoon salt ½ teaspoon freshly ground pepper ½ shallot, peeled and chopped fine 6 ounces whole wheat or whole grain pasta ¼ cup fresh Pecorino Romano cheese (or Parmesan), shredded Optional garnish: fresh parsley, balsamic glaze PREPARATION Preheat oven to 400 degrees F. While the oven is heating, place chopped squash in a microwaveable bowl. Add olive oil, miso paste, garlic, salt, and pepper, and mix well. Cover with a microwave-safe lid and microwave for 8-10 minutes, to start to cook the squash. Remove from the microwave and mix in the shallots. Pour mixture onto a roasting pan and cook in the preheated oven for 15-20 minutes, or until squash and shallots are lightly browned. While veggies are cooking, prepare pasta according to the package directions. Place the drained pasta and roasted squash mixture back into the pasta pot. Stir gently to combine. Divide the mixture into two dinner bowls. Garnish with fresh parsley, balsamic vinegar, a touch of extra cheese, and pepper, as desired. Makes two servings. Tofu is an excellent addition to your plate, whether you are a regular meat eater or not. Tofu contains 10 grams of protein in a 3/4-cup serving, which makes it an awesome plant protein source. Tofu provides you with a boatload of nutrition including calcium, manganese, iron, and all the essential amino acids your body needs. Whether you are already a tofu lover or never got off the fence, give this tasty and simply nutty recipe a try! INGREDIENTS
1 pound block of extra firm tofu ¼ teaspoon red pepper flakes ½ teaspoon sesame seeds ¼ cup peanuts, crushed 4 green onions, chopped 8 ounces whole wheat thin spaghetti (or udon or soba (gluten-free) noodles) PEANUT GINGER SAUCE ¼ natural peanut butter ¼ cup low-sodium soy sauce 1 teaspoon sesame oil 2 tablespoons honey ½ teaspoon chili paste 1 tablespoon rice vinegar 2 garlic cloves, minced ½ teaspoon fresh ginger, minced 1/2 teaspoon fresh ginger 2 tablespoons freshly squeezed lime juice Garnish: extra sesame seeds and red pepper flakes, if desired PREPARATION Press tofu either in a tofu press; or place on a clean kitchen towel on top and bottom of tofu block. Place a heavy pan on top (an iron cast skillet or pot is great - anything heavy). Let sit for at least 30 minutes. Whisk all the peanut sauce ingredients together in a deep bowl until combined. Set aside until ready to use. Slice tofu into cubes. Sprinkle tofu with red pepper flakes and sesame seeds, stirring well to get on all sides. Preheat the air fryer for about 2 minutes at 400 degrees. Lightly spray all sides of tofu and fry for about 8 minutes, stirring twice during cooking time. Meanwhile, prepare the noodles according to the package directions. Drain and place in a serving bowl with prepared sauce, keeping warm. Add tofu, crushed peanuts, and green onions. Stir well to combine. Garnish with peanuts, green onions, red pepper, and sesame seeds, if desired. Serve with a side salad or your favorite veggie. Makes 2 servings.
INGREDIENTS
1 cup Kodiak Cakes® dark chocolate mix ½ cup old-fashioned oats 1 cup creamy peanut butter ½ cup honey 1 teaspoon vanilla extract 2 Tablespoons chia seeds ⅓ cup mini chocolate chips Option: add a scoop of protein powder PREPARATION Line a baking sheet with parchment paper and set aside. In a medium mixing bowl, combine the Kodiak Cake® mix, oats, peanut butter, honey, and vanilla extract. Add the chia seeds and chocolate chips. Stir until well combined. Using a tablespoon to measure, scoop one tablespoon of the mixture at a time and round each into a ball. Place the balls on the prepared baking sheet. Place the baking sheet in the refrigerator until firm, at least 2 hours, or overnight. Store in a covered container for up to 2 weeks in the refrigerator or up to 2 months in the freezer. Makes 30 servings. 1 serving = 1 ball Nutrition Information (per serving): Calories: 95; Total fat: 5.6 g; Saturated fat: 1 g; Sodium: 37 mg; Cholesterol: <1 mg; Total carbs: 11 g; Fiber: 1.5 g; Sugars: 6 g; Protein: 3.5 g
INGREDIENTS
½ small avocado, pit and skin removed 1 teaspoon white miso paste, reduced sodium 1 teaspoon freshly squeezed lime juice ½ - 1 teaspoon siracha (¼ = little kick; ½ = nice kick; 1 = hot kick) 1 Tablespoon Greek yogurt, plain 1 Tablespoon fresh cilantro, chopped + 1 pinch PREPARATION Place avocado in a wide small bowl and mash with a fork. Add the miso and continue to mash into the avocado. Add the lime juice, siracha, yogurt, and cilantro. Whisk together with the fork until a smooth paste. Spread it, sprinkle a pinch of cilantro, and enjoy! Makes one serving.
INGREDIENTS
4 cups corn kernels, fresh (about 4-5 ears cooked and cut from the cob), frozen (defrosted and drained), canned (rinsed and drained) 1 red bell pepper, cored, seeded, finely chopped ½ small red onion, finely chopped ½ cup chopped cilantro ½ cup crumbled feta or cotija cheese (optional) ½ jalapeño pepper, finely diced (or more if you like extra heat) 4 slices turkey bacon, cooked, chopped into bite-size pieces 4 Tablespoons Greek yogurt, plain, nonfat 1 lime, zested and juiced 1 teaspoon cumin ½ teaspoon chili powder Freshly ground black pepper and salt to taste PREPARATION In a large bowl, toss together corn, bell pepper, onion, cilantro, cheese (optional), jalapeño pepper, and turkey bacon. In a small bowl, whisk together Greek yogurt, lime zest, lime juice, cumin, and chili powder until smooth. Season with salt and pepper to taste. Pour dressing over corn mixture and gently stir until well coated. Add additional lime juice, cilantro, salt, or pepper, to taste. Makes 8 (½ cup) servings.
INGREDIENTS
1½ cups quinoa 1 can black beans, rinsed and drained 3 Roma tomatoes, rinsed and chopped into bite-sized pieces 2 Tablespoons of olive oil 2 Tablespoons freshly squeezed lemon juice 1 teaspoon honey 2 garlic cloves, peeled, finely grated ½ cup fresh cilantro or basil, chopped ¼ teaspoon red pepper ½ teaspoon Kosher salt Options: cut-up grilled chicken, lean meat, tofu, feta cheese, toasted pepitas, or other nuts or seeds PREPARATION Prepare quinoa according to package directions and leave in the pan on warm heat. Add the prepared beans and tomatoes. Stir to mix and allow for the mixture to get warm, about 4-5 minutes. In a small bowl, whisk together the olive oil, lemon juice, honey, garlic, cilantro or basil, red pepper, and salt. Taste to adjust any seasonings. Pour over the quinoa and stir well. Option to garnish with additional herbs. Makes 4-6 servings.
INGREDIENTS
1 large cucumber, peeled, halved lengthwise, seeded 2 large tomatoes, halved and seeded 1 bell pepper (any color or a combo of colors!), halved, cored, and seeded 1 medium red onion, peeled, sliced in half 2 cups V8 juice®, low sodium ¼ cup balsamic vinegar 1 Tablespoon fresh lemon juice 1 Tablespoon olive oil 1 Tablespoon crushed garlic 1 jalapeño pepper, halved, seeded Salt and freshly ground pepper to taste 1 pound of any combination of cooked shrimp, scallops, lump crabmeat Optional garnishes: fresh cilantro, hot sauce, fresh minced mango PREPARATION Finely chop half of your cucumber, one of your tomatoes, half of your bell pepper, and half of your onion—place in a medium bowl and set aside. Chop the other half of your cucumber, your second tomato, the other half of your pepper, and the other half of your onion, into large chunks. Toss them into your blender. Add your V8 juice, vinegar, lemon juice, olive oil, and garlic. Process until puréed. Add to the chopped vegetable bowl. Stir to blend. Mince half of the jalapeño pepper and add to the bowl. Add the salt, freshly ground pepper, and perhaps some hot sauce, and continue to stir and taste until your desired spice. Stir in the seafood. Ladle into four soup bowls and garnish as desired. Makes 4 servings appetizer servings or 2 entrée servings.
INGREDIENTS
4 cups old-fashioned oats ½ cup pecans or walnuts (or your favorite nuts) 1/3 cup unsweetened cocoa powder 1 teaspoon fine sea salt ⅓ cup canola oil ½ cup maple syrup 2 teaspoons vanilla extract ½ cup semisweet or dark chocolate chips (mini or chopped) PREPARATION Preheat oven to 350 degrees F. Line a large baking sheet with parchment paper and set aside. In a large bowl, add oats, nuts, cocoa powder, and salt. Mix until well-combined. In a separate small bowl, whisk together canola oil, maple syrup, and vanilla extract. Add mixture to the large bowl and stir until evenly combined. Spread the mixture evenly onto the prepared baking sheet. Bake for 35-40 minutes, stirring every 10 minutes. Stir one more time, turn oven off, and let the granola sit in the oven for another 5 minutes, or until all is lightly toasted and golden in color. Remove from the oven and slide the granola on the parchment paper onto the counter. Mix in the chocolate chips immediately, so they melt into the granola. Allow to cool completely. Add any desired additional toppings. Enjoy on top of your yogurt, cereal, oatmeal, or just a tasty snack! Store in an airtight container for up to two weeks.
INGREDIENTS
2 Tablespoons fresh lemon juice 1 ½ Tablespoon apple cider vinegar 2 teaspoons Dijon mustard 1 teaspoon hot honey 2 Tablespoons fresh basil or 1 teaspoon dried basil ½ teaspoon Kosher salt 3 Tablespoons white truffle oil 3 garlic cloves, crushed ½ teaspoon freshly ground pepper Protein options: 2 pounds of fresh fish, chicken tenderloins, tofu, or shrimp Optional garnish: freshly ground pepper and basil PREPARATION Whisk together lemon juice through garlic in a small bowl. Remove 1 tablespoon and set aside. Place your protein of choice in a large sealable baggie. Add the rest of the marinade, seal, and shake well. Marinate for at least 1 hour in the refrigerator or overnight, turning frequently. Preheat the grill to medium-high heat, depending on your protein. Cook for 5-7 minutes per side, flip, and continue cooking until cooked through and the desired doneness. Place on serving platter. Pour saved marinade on top, sprinkle with freshly ground pepper and basil. Makes 6-8 servings. |
THE REBELLIOUS RDAs a longtime promoter of healthy cooking and eating, Amy's focus is on plant-based eating, with a rebellious twist - that she and no one, needs to be perfect. Archives
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