Cinnamon Pear Ginger Water
Cinnamon Pear Ginger Water
1 sliced Pear
6 Cinnamon Sticks
Grated Ginger
2 qt. Water
Combine all ingredients, Serve chilled.
Steak and Chickpea Stir Fry
8 oz. boneless sirloin steak, trimmed and cut into strips
1 (15-oz.) can chickpeas, drained and rinsed
7 Tp. water
1 Tp. cornstarch
1/2 red bell pepper, cut into strips
1/2 green bell pepper, cut into strips
1 Tp. garlic, minced
1/2 tsp. ground ginger
1/4 tsp. red pepper flakes
1/4 c. teriyaki basting sauce
2 T. soy sauce
Heat a large skillet over medium heat. Coat pan with nonstick cooking spray; add steak strips. Fry for 5 minutes or until steak is fully cooked. Transfer to plate. Mix cornstarch and 3 tablespoons water; add chickpeas, remaining water, peppers, garlic, ginger, red pepper flakes, soy sauce and teriyaki sauce to pan and cook for 5 minutes. Return beef to vegetable mixture and toss to coat. Serve over rice noodles or brown rice.
Yield: 4 servings
Calories: 230
Fat: 2.5g
Fiber: 2g
Swiss Chard with Beans
2 large bunches Swiss chard
2 tablespoons olive oil
1 (15-ounce) can butter beans or white kidney beans, drained and rinsed
2 tablespoons tabasco brand Green Jalapeño Pepper Sauce
1 teaspoon salt
Remove stems from Swiss chard; coarsely chop Swiss chard. Heat oil in 5-quart Dutch oven over medium-high heat until hot. Add Swiss chard. Cook until wilted, but still bright green, stirring frequently. Stir in beans, tabasco Green Sauce and salt. Cook over medium heat until mixture is heated through.
Chicken Noodleless Pad Thai
Chicken Noodleless Pad Thai
1 lb. boneless, skinless chicken breast, cut into small 1†chunks
3 T. extra virgin coconut oil
3 large cloves garlic, finely chopped
2 T. fish sauce
2/3 T. coconut aminos
2-3 T. fresh lime juice
¼ C. chopped fresh cilantro
3-4 green onions, finely chopped
8 oz. package of broccoli slaw
1 large carrot, cut into thin julienned strips or shredded
Heat a wok over medium-high heat. Add oil and garlic, cook about 1 minute. Add chicken and cook 2-3 minutes, stirring frequently, until lightly browned. Add fish sauce, coconut aminos and lime juice. Cook at a rapid simmer until chicken is cooked through, about 5-8 minutes. Add broccoli slaw and julienned carrot. Cook, stirring frequently, until soft but still firm, about 3-4 minutes. Toss or garnish with green onion and cilantro.
Honey Ginger Chicken Salad
Honey Ginger Chicken Salad
1 C. shredded cooked Chicken
¼ C. thinly sliced Carrot
¼ C. thinly sliced Celery
3 T. Mayo
2 T. finely chopped Red Onion
1 T. slivered Almonds
1 ½ tsp. Coconut Aminos
½ tsp. Honey
1/8 tsp. ground Ginger
1/8 tsp. Garlic Powder
Using a spoon, mix all the ingredients together in a medium bowl. Divide the salad into two equal portions and store in the refrigerator for up to 5 days.
Spicy Vegetable Soup
1 1/2 cups sliced carrot
1 1/2 cups diced onion
5 garlic cloves, minced
6 cups broth (beef, chicken, or vegetable)
1/2 diced green cabbage
1 1/2 cups diced zucchini
1 16oz can of stewed tomatoes
1 8oz can diced tomatoes
1 tsp. dried basil
1/2 tsp. dried oregano
1/2 tsp. salt
2 tsp. hot sauce (optional)
In large saucepan, sprayed with nonstick cooking spray, sauté onions, and garlic over low heat until softened, about 5 minutes. Add broth, cabbage, stewed tomatoes, diced tomatoes, zucchini, basil, oregano and salt; bring to a boil, cover, lower heat and simmer, about 45 minutes or until carrots are tender. For a thicker texture, let cool and puree ½ the pot, and for those who like a little sizzling flavor add some hot sauce, you won’t regret it. Serve hot. This soup can be frozen.
Beef Fried Cauliflower Rice
Beef Fried Cauliflower Rice
1 pound Top Sirloin, cut into 1/2 –inch cubes
6 T. coconut aminos (or soy sauce)
2 T. toasted sesame oil
1/3 C. avocado oil
½ small onion, minced
3 cloves garlic, minced
2 tsp. minced fresh ginger
1 medium carrot, diced
3 C. riced cauliflower
2 large eggs, lightly beaten
¼ tsp. sea salt
¼ C. frozen peas
2 scallions, green tops only and chopped
Mix the Sirloin in a bowl with 1 T. coconut aminos and 1 tsp. sesame oil. Heat half of the avocado oil in a wok over medium-high heat. Add the onion, garlic, and ginger and cook, stirring continuously, for 2 minutes, until fragrant. Add the carrots and cook, stirring continuously 2 minutes more. Add the remaining oil and the riced cauliflower and continue cooking and stirring for 4 minutes longer. Transfer the cauliflower mixture to a plate and return the pan to the burner. Add the Sirloin to the pan and sear it for 30 seconds, then stir continuously until browned, about 2 minutes. Transfer the Sirloin to the plate with the cauliflower. Return the pan to the burner. Pour the eggs into the pan and stir to scramble them until they’re mostly cooked through. Pour the cauliflower mixture and Sirloin back into the pan and add the remaining sesame oil, coconut aminos, and salt. Stir in the peas, then turn off the heat. Top with chopped scallions and serve hot.
Zesty Avocado Cilantro Buttermilk Dressing
3/4 cup low-fat buttermilk
1 small jalapeno, seeds removed, leave them in if you want it spicy
1/4 cup of fresh cilantro
1 medium haas avocado
1 clove garlic
2Â T. chopped scallion
juice of 1 lime
1/8 tsp. cumin
1/4 tsp. fresh ground pepper
1/2 tsp. kosher salt
Combine all the ingredients in a blender and blend until smooth. For a thinner dressing add more buttermilk, for a thicker dip use less.
Yield: 6 servings
Calories: 65
Fat: 4.8g
Fiber: 2.2g
High-Protein Chocolate-Chip Raspberry Pancakes
Â
1½ cups nonfat cottage cheese
4 eggs, lightly beaten
¼ tsp. vanilla extract
1 tsp. orange zest (optional)
1Â T. sugar
½ cup whole wheat pastry flour
2Â T. chocolate chips
Nonstick cooking spray
1½ cups raspberries, fresh or frozen
Â
In a food processor, blend cottage cheese, eggs, vanilla extract, orange zest, if using, and sugar until smooth. Add whole wheat pastry flour and chocolate chips and pulse 2–3 times or until flour is just incorporated (don’t over mix). Spray a large nonstick skillet with cooking spray and heat over medium heat. When pan is hot enough, pour pancake batter in ¼-cup servings. When pancakes start to bubble, scatter raspberries over top, and flip to cook the other side, about 1 minute.
Â
Makes 4 servings (about four small pancakes per person)
Per serving: 261 calories, 20 g protein, 26 g carbohydrate, 8 g fat (4 g saturated fat), 172 mg cholesterol, 410 mg sodium, 5 g fiber, 9 g sugar. Calories from fat: 28%.
Sassy Spa Water
2 qt.
water
1 medium cucumber, sliced
1 lemon, sliced
10-12 mint leaves (gently massaged and bruised)
Steep overnight in fridge and drink every day.
Quinoa Pizza Bites
2 C. cooked quinoa
2 large eggs
1 C. chopped onion
1 C. shredded mozzarella cheese
2 tsp. minced garlic
1/2 C. fresh basil, chopped
1 C. chopped pepperoni slices (~1/2 of a 7 oz bag)
1/2 tsp. seasoning salt
1 tsp. paprika
1 tsp. dried crushed oregano
Pizza sauce for dipping
Preheat oven to 350 degrees. Mix together all ingredients, except pizza sauce, in a medium mixing bowl. Distribute mixture into a greased mini muffin tin, filling each C. to the top (1 heaping T. each), and press down gently to compact. Bake for 15-20 minutes.
Ways to Eat Raw Garlic for Health
Homemade Salsa: In winter I take home canned tomatoes and add tons of raw garlic and onions – a winter pantry staple. Drizzled with some olive oil, I serve this with anything – Mexican food or otherwise – and it’s a big hit at our dinner table.
Ranch (or other) Salad Dressing: I almost always add minced raw garlic to salad dressings. Our favorite is a homemade ranch made with kefir, garlic, lemon juice, and parsley. Garlic is also great in a homemade vinaigrette.
On Buttered Toast: Garlic, butter, and toast are best friends. You can toast up a slice of bread, butter it generously, and sprinkle raw minced garlic on top as a super garlic toast.
Guacamole: The fat in avocados seems to cry out for a sharp contrast in the form of spicy peppers or pungent garlic. So be generous and throw a few cloves into your guacamole.
Stirred Into Cooled Pasta Sauce: We love the flavor of garlic as well as the health properties. So if I made a tomato sauce to go with some homemade noodles I add a handful of cloves to the sauce as it cooks. Then, once it is dished up and has had a chance to cool for a minute, I add some more minced garlic to our plates and stir it in for extra flavor and nutrition.
Mashed Potatoes: Again, garlic + butter + potatoes is just delicious. Make up your potatoes with butter and milk and plop them on your plates. Once cooled for a few minutes you can add some minced garlic to spice them up.
Garlic-Honey-Lemon Tea: For the uninitiated this sounds crazy and gross. But having grown up on honey and lemon tea for any sore throat, I can tell you the addition of the garlic in this recipe is strangely delicious and really good for you as well.
Blended Into a Hot Sauce: Just throw some peppers, seeded for a more mild sauce, garlic, olive oil, and salt into a blender with a bit of vinegar. Once blended it will be awesome with beans, tacos, quesadillas, chips, enchiladas, or pretty much anything else you’re eating.
Sautéed Salmon with Spicy Fresh Mango-Pineapple Chutney
3 T. olive oil
1 small yellow or red onion, chopped
1 jalapeno pepper, seeds and membrane removed, chopped
Salt and pepper
1 8-oz. can pineapple chunks, drained
2 T. honey
2 salmon fillets, about 8 oz. each
1 T. ground coriander
1 ripe mango, diced
Juice of 1 lime
1/4 C. fresh flat leaf parsley, chopped
1/4 C. fresh cilantro, chopped
3/4 – 1 lb. green beans, ends trimmed
Heat up one T. of the olive oil in a medium sized saucepan. Add the onion and jalapeno, season with a little salt and pepper, and cook for 8 or 9 minutes until the onions are soft. Add the pineapple, honey, and 1 C. of water. Bring to a boil and then down to a gentle simmer. If you want to serve steamed green beans with this, as I did, put a pot with a couple of inches of water on to boil, then get on with the salmon. Warm up the remaining olive oil in a large skillet over medium high heat. Season the salmon on both sides with salt, pepper, and ground coriander. Place the fillets in the hot pan, skin side up first (I don’t know if there’s a reason for it, but that’s how I cook it). sauté until just cooked through, about 5 minutes per side, depending on the thickness. While the fish is cooking, put the beans in a steamer insert and place inside the pot of boiling water. Season with salt and clamp a lid on for 5 minutes. To finish the chutney, add the mango lime juice, parsley, and cilantro, stir to combine, and turn off the heat. Serve each piece of salmon with some of the chutney on top and with green beans on the side. There are different theories about the best way to cut mango. The easiest way for me is to cut down each side of the large, flat pit in the middle so you have what resembles two halves of a sphere. Hold one half in your hand, take your knife and, being very careful not to pierce the skin of the mango , cut gridlines into the meat of the fruit. Flip the skin inside out, and voila, you have mango cubes! If you are a master of dexterity, cut the cubes free from the skin. If you’re not (like me), just pull them off.
Broiled Miso Cod Fingers
¼ C. White or Yellow Miso Paste
¼ C. Mirin
2 T. Sugar
3 tsp. minced, peeled Fresh Ginger
1 tsp. Dark Asian Sesame Oil
4 5-6oz. skinless Cod Fillets
Vegetable oil or nonstick cooking spray
thinly sliced scallions
Place the miso, mirin, sugar, ginger, and sesame oil in a 13 by 9-inch baking pan. Add the cod strips and turn them so they are well coated with the marinade. Cover the baking pan with plastic wrap and refrigerate the cod for at least 2 hours; if you can marinate the cod overnight, all the better. Preheat the broiler. Generously oil a rimmed baking sheet or spray it with nonstick cooking spray. Remove the cod from the marinade, using your fingers to scrape off any excess (it’s a rich marinade; too much will be overpowering to the fish, not to mention to your children). Discard the marinade. Arrange the cod strips on the prepared baking sheet at least ½ inch apart. Broil the cod until cooked through and golden brown, 6 to 10 minutes. Sprinkle the cod with the scallions before serving, if desired.
from Mom 100 Cookbook
Yield:
Calories:
Fat:
Fiber:
Kale Salad with Cherries and Pecans
1/2 cup pecans
8 ounces Black Kale, also known as Cavolo Nero, or Lacinato, Dinosaur, or Tuscan Kale
4 ounces radishes, sliced into paper-thin rounds
1/2 cup dried cherries
2 ounces soft goat cheese, chilled
3 tablespoons olive oil
1 1/2 tablespoons white wine vinegar
1 tablespoon smooth Dijon mustard
1 1/2 teaspoons honey
Salt and freshly ground black pepper to taste
Optional step: Preheat oven to 350 degrees F and spread the pecans on a tray. Toast them for 5 to 10 minutes, tossing them once or twice to make sure they toast evenly. Remove them from the oven and set them aside to cool. Wash your kale and let it dry on spread-out kitchen or paper towels. Then, with a knife, remove the rib from each stalk, leaving long strips of kale leaves. Stack the leaves in small batches, roll them tightly the long way, and cut the roll crosswise into thin ribbons. Add the kale ribbons to a large salad bowl. Add the radishes, pecans and cherries. Crumble the goat cheese over top. Whisk dressing ingredients together in a small dish, and pour the dressing over the salad. NOTE: This salad is great to eat right away, but even better after 20 minutes of tenderizing in the dressing.
Oil-Free Citrus Salad Dressing
½ cup sundried tomatoes, packed
½ cup fresh basil leaves
2 fresh tomatoes
Juice of 1 orange
1 clove of garlic, minced
2 Neglet Noor dates or 1 Medjool date (optional)
Pinch of salt (optional)
Ground pepper, to taste
Soak sundried tomatoes in freshly squeezed orange juice for at least one hour or overnight in a fridge. Make sure to use sundried tomatoes that are not soaked in oil (otherwise it won’t be low fat). Throw all the ingredients, including the orange juice, in a blender and blend until smooth. If your oranges are sweet enough, you might not need to use any dates. Also, I didn’t use any salt but you might want to use it depending on your taste preferences. Pour over salad and enjoy!
Gillian McKeith’s One Day Detox
Gillian Mckeith is a nutrition and health writer and a tv presenter. This one-day detox program was given by her in her best-selling book “You Are What You Eat”, but you can follow it for more days if you like. It is quite easy to follow compared to other detox diets and it develops healthy habits that are good to adopt in your everyday lifestyle.
As Gillian states, our body has natural functions that remove the toxins like when urinating, sweating, or defecating. But in modern society, with all the chemicals that exist: radiation, pollution etc., our bodies get overloaded with toxins and a detox program really helps (even if it is a one or two-day program). You can always choose to do it for just a day and repeat it on a regular basis, like once a week or once a month or just twice a year, depending on your needs.
According to this cleansing program, the best detox foods are:
•   Fruit or vegetable juices
•   Water
•   Raw vegetable and green leafs
•   Fruit
•   Sprouts
•   Whole grains, pulses and seeds
For this detox you will need:
•   A juicer and a blender
•   A body brush
•   Mild exercise (stretching, walking, dancing, swimming, yoga, pilates etc)
When on this detox you MUST NOT consume:
•   Coffee
•   Seafood
•   Sugar
•   Dairy
•   Tea
•   Salt & Pepper
•   Cooking oil
•   Cigarettes
•   Eggs
•   Soft drinks
•   Alcohol
•   Fried foods
•   Meat (red and white)
•   Fish
•   Medication (unless you have a special condition in which case you would need the advice of a specialist)
While on this detox you should also take:
•   2 teaspoons of one green superfood (Spirulina or Chlorella or Barley Grass or Wild Blue-Green Algae or Wheat Grass). You must choose one.
•   Digestive enzymes
•   1 tablespoon or flaxseed oil or flaxseeds
•   Silybum or Milk Thistle (2 capsules a day and you should keep on taking them for about two weeks, no matter for how many days you follow the detox program.)
All of the above can be found in organic health stores or pharmacies.
The Detox Program
You may adjust the times according to your schedule, but it is recommended to start your day early in the morning and go to bed early at night.
7:00 – First thing when you wake up you should drink warm water with fresh lemon juice.
7:30 – One tablespoon of flaxseed oil or flaxseeds that you will have soaked in boiling water from the night before. In the morning you strain it and drink the water.
8:00 – For breakfast you may choose one of the choices listed below:
•   Fruit. As much as you like. Try to avoid oranges since they are too acidic. If you choose grapes, don’t mix them with any other fruit.
•   Miso soup
•   Vegetable juice made with 1 cucumber, ¼ ginger root, 4 celery stalks, 100 gr alfalfa sprouts, 3 stalks of parsley and 1 carrot.
9:30 – One or two cups of herbal tea (Nettle, Dandelion, Chamomile, Sage, or Echinacea)
10:00 – Fruit juice. Any fruit combination you like. If it’s cold or you are dealing with circulation problems or have a weak spleen, it is better to replace the juice with a warm fruit-cream (6 apples and 2 pears peeled, cut in smaller pieces, lightly steamed and creamed in the food processor).
12:30 – Lunch. You may choose one of the choices listed below:
•   Raw mixed salad with sprouts
•   Raw soup with cucumber and mint (recipe given below)
•   Raw sauerkraut
•   Cereal grains (quinoa, millet, rice etc). Once you boil them, you mix them with any of the following aromatic herbs: dill, chives, chervil or dandelion (taraxacum). You serve it with broccoli, cauliflower, cabbage, cucumber, lettuce, celery or Brussels sprouts.
14:00 – Herbal tea
14:30 – Gillian’s detox smoothie. Choose one combination from the list that follows:
•   6 carrots, 2 celery stalks, 1 apple
•   ½ beetroot, 2 carrots, 1 celery stalk, ½ cucumber
•   2 cucumbers, ½ beetroot, 1 stalk of dill
•   2 cucumbers, 4 celery stalks, ¼ ginger root, 1 stalk of coriander or basil
•   1 hand-full of parsley, 1 kale, 5 carrots and a small piece of ginger
•   2 celery stalks, 1 hand-full of parsley, 1 garlic clove, 5 carrots and 100gr alfalfa sprouts (optional)
15:00 – Herbal tea
15:30 – Sunflower seeds, pumpkin seeds, or raw sauerkraut
16:00 – Gillian’s vegetable juice (with 6 whole carrots, 1 ripe avocado, 10 basil leafs, 1 apple, juice from half a lemon)
17:30 – Supper. A large raw salad with a hand-full of sprouts. You can add a small portion of cereal grains if you feel hungry.
18:30 – Broth rich in potassium (recipe follows).
19:30 – 1 cup of warm water with lemon juice
20:15 – Dry body-brushing. Begin from the feet and start going up. You try to make big, soft movements with the brush, always towards the heart.
20:30 – Bath time! Fill up your bathtub with warm water and add:
•   2 teaspoons of flaxseed oil
•   3-4 drops of olibanum and myrrh essential oils
If you get hungry again, you may eat some lettuce or celery. Try to go to sleep early (it would be great if you could do that around 21:30, 22:30 the latest!).
Recipes:
Raw cucumber soup with mintÂ
Juice of 3 cucumbers and 2 celery stalks
1 chopped cucumber
¼ cup chopped mint
¼ cup chopped parsley
¼ cup chopped leek
Put all your ingredients in a blender or food processor, until smooth.
Broth rich in potassium
2 carrots
2 large potatoes
1 cup beetroot (optional)
4 celery stalks (with leafs)
1 cup parsley
1 cup turnips
Cayenne pepper
If your vegetable is organic you may wash it well and keep their skin. Fill a big pot with 1,8 lt water. Cut your vegetable straight in the pot and let it boil. Once they start boiling, bring the heat down to low and let it slowly cook for a couple of hours. Strain it and drink the broth.
Other Gillian McKeith Recipes
Watermelon Breeze
3 cups cubed chilled watermelon
1 cup coconut water
Squeeze of fresh lime
Ice if needed
Sprig of mint
Put all ingredients in blender. Blend until smooth.
Perfect Protein Soup
2 T. Butter
1 C. carrot (diced)
1 C. celery (diced)
1 1/2 C. red onion (diced)
2 garlic cloves (minced)
2 quarts chicken stock
1/2 C. lentils (dry)
1/2 C. quinoa
16 oz. Boneless Skinless Chicken Breast
1 tsp. fresh ginger (minced)
1/2 tsp. turmeric
1/2 tsp. crushed red pepper
2 tsp. sea salt
1 large tomato (diced)
Sauté the carrots, celery, and onions lightly in Butter. Add the garlic, and a few minutes later… the chicken stock, quinoa, and lentils. Simmer. When the lentils are tender, add the spices and chicken. Simmer until the chicken is cooked throughout. Add the diced tomato, simmer and taste. Adjust spices if desired.
Yield:
Calories:
Fat:
Fiber:
Fresh Corn and Barley Salad
4 C. barley, cooked
1 C. frozen corn, thawed
1 C. green onion, sliced
½ C. red bell pepper, chopped
½ C. green bell pepper, chopped
½ lime peel, grated
2 T. lime juice
½ C. balsamic vinegar
3 T. vegetable oil
1 ½ tsp. dill weed
½ tsp. salt
Prepare barley according to package directions. Let cool. Combine barley, corn, onion and peppers together in a large bowl. To prepare dressing combine lime peel, juice, vinegar, oil, salt and dill in a small bowl. Whisk to blend. Pour dressing over corn mixture. Toss well. Cover and refrigerate.
Yield:
Calories:
Fat:
Fiber:
Fat Smash Banana Nut Pancakes
1 Medium Egg
3/8 C. Raw English Walnuts-Chopped
1-1/4 C. Flour
1-1/2 C. Skim Milk
1 C. Mashed Banana
1 tsp. Baking Powder
1 tsp. Baking Soda
1 pinch Salt
1 T. Clover Honey
Combine flour, baking powder, baking soda, salt and chopped nuts. In a smaller bowl, combine egg, honey, mashed banana and milk. Wisk together. Add liquid to dry ingredients. Stir until blended. Pour batter onto hot, lightly oiled griddle or electric fry pan. When bubbles appear in batter, turn over pancakes. Cook until golden brown.
Yield:
Calories:
Fat:
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Fat Smash Ahi Fish Tacos with Roasted Poblano Guacamole
4 Whole Wheat Tortillas
1/4 tsp. Chili Powder
1/4 tsp. Cumin
1/4 tsp. dried Oregano
Salt and Pepper
1/4 tsp. Cayenne Pepper
1/4 tsp. Cinnamon
10 oz. Tuna Steak, sliced 1/2†thick
1 tsp. EVOO
1 tsp. Rice Wine Vinegar
1 tsp. Lemon Juice
2 tsp. Hot Sauce
1 C. Shredded Lettuce
1 Red Bell Pepper Julienned
1/2 C. Julienned Red Onion
1/4 C. chopped fresh Cilantro
Guacamole:
1 small Poblano Pepper, roasted, peeled and diced
1 small Avocado, peeled and chopped
1 tsp. Lemon Juice
1 clove garlic, minced
1 tsp. diced Roma Tomato
1 tsp. diced Red Onion
1 tsp. minced Cilantro
Salt and Pepper.
Combine all guacamole ingredients and blend well; set aside. Combine chili powder, cumin, oregano, salt, pepper, cayenne and cinnamon and sprinkle over fish to season. In sauté pan, heat oil over high heat. Sear tuna on both sides – should remain slightly pink in center. Combine vinegar, lemon juice and hot sauce and toss with lettuce, bell pepper, onion and cilantro. Stuff tortillas with lettuce mixture and top with sliced tuna; top with guacamole.
Yield:
Calories:
Fat:
Fiber:
Turkey Bacon Breakfast Burrito
5 slices turkey bacon (nitrate-free)
nonstick cooking spray
6 egg whites, beaten
1 small tomato, cored, seeded, and chopped
4 6-inch low-carb tortillas
1/2 C. low-fat shredded cheddar cheese
2 C. salsa for garnish
Place the bacon between two paper towels on a paper plate. Microwave on high 4 to 5 minutes, or just until the bacon is crisp. Break into pieces. Spray a skilÂlet with nonstick cooking spray and heat on medium. Scramble the egg whites in the skillet until almost done. Add the tomato and bacon. Cook 30 secÂonds to 1 minute. Heat the tortillas for 10 seconds in the microwave, or you can warm them in a pan for a minute or two. Spoon the egg scramble equally into the center of the tortillas. Sprinkle low-fat cheese on top. Fold burrito-style. Serve immediately with salsa to taste.
Yield: 4 servings
Calories: 150
Fat:
Fiber:
Arugula Mushroom Salad
1 clove garlic, peeled
1/4 teaspoon salt
1 tablespoon lemon juice
1 tablespoon reduced-fat mayonnaise
1 tablespoon extra-virgin olive oil
1 tablespoon chopped fresh parsley
Freshly ground pepper to taste
6 cups arugula leaves
2 cups sliced mushrooms
Place garlic on a cutting board and crush. Sprinkle with salt and use the flat of a chef’s knife blade to mash the garlic to a paste; transfer to a serving bowl. Whisk in lemon juice, mayonnaise, oil and parsley. Season with pepper. Add arugula and mushrooms; toss to coat with the dressing.
Veggie Sticks and Pesto Dipping Sauce
4 ribs celery, cut into sticks or, store bought precut celery sticks
4 carrots, peeled and cut into sticks, or 10 oz. store bought package carrot sticks
1 large red bell pepper, seeded and cut into strips lengthwise
8 thin scallions, trimmed
1/2 zucchini, cut into sticks
1 C. basil leaves
1/2 C. flat-leaf parsley tops
1 clove garlic, cracked away from skin
1 lemon, zested and juiced
1/3 C. walnut pieces, a couple of handfuls
1/4 C. grated Parmigiano-Reggiano
1/2 C. extra-virgin olive oil, eyeball it
Salt and freshly ground black pepper
Cut and arrange veggie sticks on platter. If you want to cut down on chopping, many veggies can be store bought already cleaned and cut for dipping. In a food processor, combine basil, parsley, garlic, lemon zest and juice and grind into a paste. Add nuts and cheese and grind again to combine them into the paste. Pulse in the olive oil until it is combined. Transfer to a small dish and season the sauce with salt and pepper, to your taste. Set dipping bowl on veggie platter and serve.
Yields:
Calories:
Fat:
Fiber:
Asian Beef
4 1/2 oz. beef, loin cut
1 C. fresh snow peas
1 bell pepper
1 green onion
1 tsp. canola oil
1 clove garlic
2 T. teriyaki sauce
2/3 T. sesame seeds
Prepare rice according to recipe directions, omit salt. Slice beef into half-inch strips on a separate cutting board. Chop green onion; core, seed and slice pepper into strips; mince garlic, set aside. Wash and trim snow peas, set aside. In a nonstick skillet, heat oil on low-medium heat and sauté garlic for 1-2 minutes, until golden. Raise heat to medium and add beef: stir-fry for 1-2 minutes, add vegetables and teriyaki sauce and stir-fry about 5-6 minutes, until vegetables are tender, but still crisp. Serve over rice with a sprinkle of sesame seeds.
Oopsie Bread (Low Carb)
Oopsie Bread (Low Carb)
Nonstick cooking spray
3 large eggs
1/8 teaspoon cream of tartar
3 oz cream cheese, softened
1/8 teaspoon salt
Preheat oven to 300 degrees F. Line a cookie sheet with parchment paper and lightly spray it with nonstick spray. Separate the eggs, making sure no yolk gets into the whites and placing the whites in a clean, non-greasy bowl. Using a clean, non-greasy electric whisk, whip the egg whites and the cream of tartar until stiff. In a separate bowl, whisk together the yolks, cream cheese and salt, until smooth. Using a spatula, carefully fold the egg whites into the cream cheese mixture, working in batches. Work by placing a mound of egg whites on top of the yolk mixture, then gently fold the yolk mixture from under and over the egg whites, rotating the bowl, again and again until the mixture is incorporated. You want to use the folding technique because you want to keep the air bubbles intact in the egg whites. Spoon 6 large mounds of the mixture onto the prepared baking sheet. Gently press with a spatula on the top of each mound to flatten just slightly. Bake about 30 minutes, until golden-brown. Cool a couple of minutes on the cookie sheet, then gently transfer the oopsie rolls to a wire rack to cool completely. Oopsie rolls are best eaten on the day they are made. They do not store well.
Calories: 91.3
Applesauce-Bran Cereal Muffins
3/4 C. all-purpose flour
2 tsp. baking powder
1 C. raisin bran cereal
1/2 C. low-fat milk
1/4 C. unsweetened applesauce
1 egg
2 T. vegetable oil
Preheat oven to 400 degrees. Line muffin pan with paper muffin cups. Combine flour, baking powder, and cereal in mixing bowl. Add milk, and let stand 3 minutes. Stir in applesauce, egg, and vegetable oil. Batter will be lumpy. Spoon batter into lined muffin pan, filling each cup two-thirds full. Bake 15 to 20 minutes, or until golden brown.
Pears with Goat Cheese, Cranberries and Pistachio
Pears with Goat Cheese, Cranberries and Pistachio
2 pears, cored and cut into two dozen slices
1/2 C. goat cheese
2 T. pistachio pieces
2 T. cranberries
1 T. orange or lemon juice
Toss sliced pears in orange or lemon juice to keep from browning. Spread goat cheese on the widest part of each slice and top with some cranberries and pistachio pieces. Alternatively, you can mix goat cheese, cranberries and pistachio pieces in a bowl and spread on each pear slice.
Chicken, Bacon, Avocado Ranch Lettuce Wrap
Chicken, Bacon, Avocado Ranch Lettuce Wrap
2 chicken breasts or thighs
1/2 beefsteak tomato, diced
1/2 avocado, diced
1/2 lb. bacon
Ranch dressing
Boston Bibb, romaine, or iceberg lettuce
1/4 C. chopped cilantro
1/2 lime
Salt and pepper for seasoning (or chili lime seasoning if you have it)
Start by seasoning the chicken with salt and pepper, then grill them (you could do stovetop as well). Meanwhile, bake your bacon on a foil lined cookie sheet at 420°. Start checking for doneness at 15 minutes but it will likely take closer to 20. I had used ends and pieces so they came already chopped, but if you use regular slab bacon crumble it up after it’s cooked. When the chicken is done, cut it up into bite sized pieces and mix the cilantro in. Wash the lettuce, and carefully remove each leaf so that it creates a boat, or C. to put the yumminess in. Now set all your ingredients out so people can build their own lettuce wrap. Squeeze the half a lime over the avocado, tomato, and chicken. Take the lettuce leaf, fill it with the bacon, avocado, tomato, and chicken. Then drizzle with ranch. Eat it like a taco and enjoy!
Better Butter
1/2 C. butter (1 stick), at room temperature
1/2 C. canola oil or olive oil
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Put butter and oil in a blender or food processor and blend until thoroughly combined. This “Better Butter” will be the consistency of yogurt or thick cream. Spoon it into a bowl, or mold. Cover and put in the refrigerator to firm. Variations: Add herbs or fresh crushed (not powdered) garlic.
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Yield: 48 (1 tsp.) servings
Calories: 37
Fat: 4g
Fiber: 0g
Sesame Zoodles
Sesame Zoodles
1/4 C. soy sauce
2 T. Rice vinegar
2 tsp. Sriracha Sauce
1 T. creamy peanut butter
2 cloves minced garlic
2 T. sesame oil
Zoodles
4–5 medium zucchini
1 T. olive oil
*optional 2 T. sesame seeds
Whisk all the ingredients for your dressing together in a small bowl. Set aside. Using your Spiralizer, prepare zucchini into long noodles or ribbons. Heat olive oil in large skillet over medium heat. Add “zoodles†to skillet and sauté for 3-4 minutes until they are slightly softened. You can skip this step altogether and serve the “zoodles†raw as well! Zucchini will release liquids, so when your “zoodles†are done cooking to the desired amount, drain before tossing with marinade. Toss with marinade and sprinkle with sesame seeds. Serve warm or cold.
Cold Brew Green Tea
Cold Brew Green Tea
6 bags green tea
1-2 sprig lemon verbena optional
6 C. water
2 tsp. honey, optional
Fill a large mason jar with 6 C. of water. Add 6 green tea bags. Gently bruise the leaves on a lemon verbena sprig and add to the jar. Place a lid on the jar and place it in the fridge for 24 hours. After 24 hours, remove the bags and the lemon verbena. Â Stir in the honey if using.
Vigorous Vegetable Soup
Vigorous Vegetable Soup
1 medium Zucchini
1 c. chopped Mushrooms, fresh
1 med Onion, diced
7 large Carrots, diced
4 Celery stalks, diced
1 sprig Rosemary
1 tsp. dried Thyme
1/4 tsp. crushed red pepper flakes
1 10-oz package frozen green peas, thawed
3 14.5-ounce cans low-fat, low-sodium vegetable broth
3 C. water
Place all the ingredients except the peas in a large pot with the water, broth, and spices. Bring to a boil, then let simmer for 45 minutes or until carrots are tender. Add peas for last 5 minutes of cooking time. Remove the bay leaf and rosemary sprig before serving.
Fat Smash
Maple-Turmeric Golden Milk
Maple-Turmeric Golden Milk
1 – 1 ½ C. Milk – Hemp, Soy, Almond, Cows, any nut or seed milk
1 T. Maple Syrup, Honey or Date, pitted (sweetener, to taste)
1 tsp. Coconut Oil
1 ½ tsp. ground Turmeric (Use Fresh if available – 3 inches)
1 ½ tsp. grated fresh Ginger (1 inch in Vitamix)
½ – 1 tsp. Cinnamon
½ tsp. Ground Pepper
Add all ingredients into Vitamix. Blend on high 5 minutes on “Soup†setting.
Instant Pot Lemon, Garlic and Parmesan Spaghetti Squash
Instant Pot Lemon, Garlic and Parmesan Spaghetti Squash
2 lb. spaghetti squash, cut lengthwise and seeded
1 cup water
2 T. (1 oz) unsalted butter
1 T. olive oil
2-3 garlic cloves, minced (depending on how garlicky you like it)
½ tsp. sea salt
¼ tsp. black pepper
¼ tsp. red pepper flakes (optional)
½ cup parmesan cheese (Parmigiano Reggiano), finely grated
½ cup fresh parsley, chopped
Lemon Zest
Pour water into the Instant Pot and then place the metal trivet (handles side up) into the pot. Place the spaghetti squash halves cut side up on top of the trivet. Seal the Instant Pot and cook at high pressure (“manual”/”pressure cook” function) for 7 minutes (for a tender texture) before applying a quick pressure release to completely depressurize (until floating valve drops). Carefully remove the spaghetti squash from the Instant Pot. Place on a clean flat surface and shred the squash using a fork to remove the spaghetti-like strands into a bowl (if it is too hot, let it cool a little first). Empty the water out of the Instant Pot and wipe dry before returning the pot back to the device. Set the Instant Pot to “sauté.†Place the butter and olive oil into the Instant Pot and let the butter completely melt. Then stir in the garlic cloves, salt, pepper, and red pepper flakes. Let it cook for 1-2 minutes until the garlic is lightly browned (careful to not burn it). Press “cancel†to turn off the Instant Pot. Return the spaghetti squash to the Instant Pot along with the parmesan cheese and, lemon zest parsley. Toss together to evenly coat the spaghetti squash with everything.  Best served immediately. Notes: Use cheese from a block to ensure that it melts properly. Often, pre-grated/shredded cheeses have an anti-caking ingredient (or stabilizer) added, which can affect how it melts. In particular, cheese clumps tend to form when added to hot foods.
Healthy Whipped Cream
1/2 C. skim milk
1/2 C. nonfat dry milk powder
1/8 tsp. cream of tartar
4 tsp. lemon juice
2 tsp. sugar (optional)
1/2 tsp. vanilla extract (optional)
Put the skim milk in a small metal bowl, set in the freezer, and let stand just until ice crystals begin to form-about 15 minutes. Remove from the freezer and add the dry milk powder and cream of tartar. With a hand electric mixer, whip the mixture at high speed until foamy. Beat in 1 tsp. of the lemon juice and continue beating until the mixture begins to thicken. Beat in another tsp. of the lemon juice and, if desired, the sugar, and continue beating until the mixture peaks softly. Add the remaining 2 tsp. lemon juice and continue whipping to stiff peaks. Fold in the vanilla extract, if desired, and serve immediately as a dessert topping. Deflates rather quickly.
Serving Size: 1 T.
Calories: 5
Fat: 0g
Fiber: 0g
Apple-Cheddar Popovers
butter-flavored cooking spray
1 tart apple, such as Pippin, Granny Smith, or Fuji, peeled, cored, and chopped
1/3 C. shredded 2% sharp cheddar cheese
2 large eggs
1 C. unbleached all-purpose flour
1/4 tsp. salt
1 C. low fat (1%) milk
1 T. stick reduced-fat margarine, melted
Preheat oven to 450�F. Lightly coat 8 popover cups with cooking spray. Place 1 T. each of the apple and cheese at the bottom of each popover cups. In a food processor or blender, combine eggs, flour, and salt. Process until well blended. With the machine running, add milk and margarine through the feed tube. Process until smooth. Fill the C. two-thirds full with the batter. Bake for 15 minutes, reduce oven temperature to 350�F, and continue to bake for another 20 minutes until popovers are puffed and golden brown. Let cool at least 15 minutes, then remove from pan.
Yield: 8 servings
Calories: 111
Fat: 4g
Fiber: 1g
Bean and Pepper Chili
3 green bell peppers, chopped
1 large onion, chopped
1 zucchini, quartered and sliced 1/4-inch thick
1 (14 1/2-oz.) can crushed tomatoes
1 (10-oz.) can diced tomatoes
1 (15-oz.) can garbanzo beans
1 (15-oz.) can pinto beans
1 (15-oz.) can black beans
1 1/2 T. red chili powder
1 T. garlic powder
1 tsp. oregano leaves
1/2 tsp. cumin
Cut peppers in half; remove seeds and chop. Combine all ingredients into slow cooker. Cover; cook on Low for 8 hours or on High for 4 hours.
Yield:
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Fiber:
Asian Miracle Soup
1 T. olive oil
1/4 C. chopped fresh ginger root
1/4 C. chopped garlic
2 (32 oz.) packages fat-free chicken broth
1/2 C. cornstarch
1 (6 oz.) can mushrooms, drained
1 (8 oz.) can bamboo shoots, drained
1/2 C. soy sauce
1/4 C. rice wine vinegar
1 T. fructose (fruit sugar)
1 tsp. crushed red pepper
2 (16 oz.) packages frozen mixed stir-fry vegetables
1 lb. frozen, peeled and deveined shrimp
1/4 C. chopped fresh cilantro
1 (10 oz.) package chopped frozen spinach, thawed and pressed
In a large pot, heat oil over medium heat. Stir in ginger and garlic and cook 3 minutes, until tender. Stir together 1 C. broth with cornstarch. Pour cornstarch mixture into pot with mushrooms, bamboo, soy, vinegar, fructose, crushed red pepper and remaining broth. Bring to a boil and cook until thickened. Stir in frozen mixed vegetables, frozen shrimp and cilantro. Simmer until shrimp is opaque, about 10 minutes. Stir in spinach until just wilted, 2 minutes.
Yield:
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Fat:
Fiber: