Lemony Turmeric Dressing
1 C. yogurt
2 T. extra-virgin olive oil
1 T. fresh lemon juice
zest from one lemon
1 large clove garlic, minced
1½ tsp. ground turmeric
Sea salt and freshly ground black pepper
Add all of the ingredients to the pitcher of your high-speed blender. Blend until smooth and creamy. Add additional lemon juice or a little water to thin the dressing, as desired. Add sea salt and freshly cracked black pepper to your liking.
Spicy Tomato Bouillon
1-3/4 cups tomato juice
One (10-3/4 ounce) can condensed beef broth
2 tsp. lemon juice
1 tsp. Worcestershire sauce
1 tsp. prepared horseradish
Combine all the ingredients in a medium saucepan. Simmer for approximately 10 minutes. Serve hot.
Serving Size: 1 C.
Calories: 38
Fat: 0 g,
Dietary Fiber: .5g
Minty Brain Tonic Tea
Enjoy a cup of this brain tonic tea the next time you need to study. With its nervous system and cardiovascular system benefits, it’s sure to support healthy brain function and help you make the most of your next study session!
2 T. spearmint (Mentha spicata) leaf
1 T. holy basil (Ocimum tenuiflorum) leaf
2 tsp. sage (Salvia officinalis) leaf
Bring water to a boil in a kettle or pot. While the water is heating, place your herbs in a pint-sized glass canning jar. As soon as your water comes to a boil, remove it from heat. When it stops boiling, pour hot water over the herbs. Cover the jar with a lid to prevent volatile oils from escaping with the steam. Steep for 5-20 minutes. The longer you let it steep, the stronger it will taste! Filter the herbs using a tea strainer into another clean pint-sized glass canning jar. Press down on the herb(s) with a spoon to squeeze out as much liquid as possible. Sweeten as desired, and drink 1-2 C. of tea 20-30 minutes before studying to stimulate the senses and increase blood flow to the brain!
Veggie Vitality Juice
Experiment with the proportions to get the taste you want. If you want more of a neutral taste, then add more cucumber; if you want it sweeter add more carrots or peppers.
8 tomatoes, roughly chopped
7 carrots, trimmed
2 celery stalks, trimmed
half a cucumber, halved lengthways
1 handful cabbage leaves, roughly chopped half a yellow pepper, deseeded and roughly chopped
2 green beans or snow peas
1 garlic clove, peeled
half an onion, peeled
Juice all the ingredients following the instructions for normal juicing in your juicer manual. Drink immediately, or chill an hour and then enjoy.
Shrimp Scampi Spaghetti Squash
1 1/4 pounds large shrimp, peeled and deveined
1 1/2 tsp. smoked paprika
Kosher salt and freshly ground black pepper
2 T. unsalted butter
1 T. olive oil
3 cloves garlic, minced
1 shallot, minced
3 C. baby spinach
1/2 C. fresh basil leaves, chiffonade
1 T. freshly squeezed lemon juice
2 T. freshly grated Parmesan
1 (2-3 pounds) spaghetti squash
2 T. olive oil
Kosher salt and freshly ground black pepper, to taste
Preheat oven to 375 degrees F. Lightly oil a baking sheet or coat with nonstick spray. Cut the squash in half lengthwise from stem to tail and scrape out the seeds. Drizzle with olive oil and season with salt and pepper, to taste. Place squash, cut side down, onto the prepared baking dish. Place into oven and roast until tender, about 35-45 minutes. Remove from oven and let rest until cool enough to handle. Using a fork, scrape the flesh to create long strands. Season shrimp with paprika, salt and pepper, to taste. Melt butter in a large skillet over medium high heat. Add shrimp, garlic and shallot. Cook, stirring occasionally, until pink, about 2-3 minutes; set aside and keep warm. Add squash and spinach to the skillet. Cook, stirring occasionally, until the squash is heated through, and the spinach has wilted, about 2-3 minutes. Stir in basil and lemon juice, season with salt and pepper, to taste. Serve immediately, topped with shrimp and garnished with Parmesan, if desired.
Fried Eggs with Spicy Spinach and Quinoa
1/2 cup quinoa
2 T. butter
2 T. olive oil
4 eggs
1/2 lb spinach
1 tsp. harissa paste or chili flakes
salt
pepper
Assemble and measure ingredients. Bring 1 cup/250 mL salted water to a boil in a small saucepan. Add quinoa, cover, turn down heat to low, and cook for 15–20 minutes, or until quinoa forms little “tails.†Remove from heat. If there is any remaining water, drain quinoa in a fine-mesh sieve. Set aside in saucepan or sieve, uncovered. Heat two heavy-bottomed skillets over medium heat. Melt 1 T. of butter with 1 T. of olive oil in each skillet. Turn down heat to low under one skillet. Crack eggs into it and cook very slowly, until whites are opaque and yolks are still runny, about 5 minutes. Meanwhile, add several handfuls of spinach to the other skillet and allow to wilt. Add remaining spinach, handful by handful, as space allows. When spinach has all wilted, stir in harissa paste (or chili flakes). Season with salt and pepper. To serve, divide spicy spinach among four bowls, spoon quinoa over top, and top with a fried egg. Drizzle pan juices over top and serve.
Miso-Turmeric Dressing
â…“ C. unseasoned rice vinegar
¼ C. mirin
¼ C. vegetable oil
2 T. finely grated carrot
2 T. white miso
1 T. finely grated peeled ginger
2 tsp. finely grated peeled turmeric or ½ tsp. ground turmeric
1 tsp. toasted sesame oil
Whisk vinegar, mirin, vegetable oil, carrot, miso, ginger, turmeric, and sesame oil in a small bowl.
Do Ahead: Dressing can be made 5 days ahead. Cover and chill.
Grilled Shrimp with Garlicky Pea Purée
If fresh peas are out of season, frozen peas may be substituted. Serves 4 to 6 as an appetizer.
Purée:
2 cups fresh peas or 12 ounces frozen peas, defrosted, room temperature
1/4 cup fresh lemon juice
1 large garlic clove, chopped
2 tablespoons extra-virgin olive oil, plus extra as needed
1 teaspoon finely grated lemon zest
1/2 teaspoon Tabasco, or to taste
1/4 teaspoon crushed red pepper flakes
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
Marinade:
1 garlic clove, minced
2 tablespoons extra-virgin olive oil
1 tablespoon Dijon mustard
2 teaspoons Tabasco or hot sauce
1 teaspoon salt
Pinch of sugar
1 pound medium (21/25) shrimp, peeled, tails intact, deveined
If using fresh peas, fill a medium saucepan halfway with water (do not add salt as this will toughen the peas) and bring to a boil. Add the peas and cook until bright green in color and tender, 3 to 4 minutes. Drain and rinse with cold water to stop the cooking process. Transfer to the bowl of a food processor. Add the remaining puree ingredients and process to blend. (If using frozen peas, skip the first step and add the peas with the remaining ingredients to the food processor and process to blend). If purée is too thick, add more olive oil to achieve desired consistency. Taste for seasoning. Whisk all of the marinade ingredients in a large bowl. Add the shrimp and turn to coat. Refrigerate for 30 minutes. Prepare the grill for direct cooking over high heat. Thread shrimp on skewers. Grill over high heat with the lid closed until just cooked through, turning once, 2 to 4 minutes. Serve the shrimp warm with the pea purée for dipping, or spoon dollops of the pea puree over the shrimp. This is a great beat-the-heat recipe for the summer. If you like this you might also enjoy these recipes from
Dr. Fuhrman’s Famous Anticancer Soup
6-8 medium zucchini
1 1/ cups mixed dry split peas, lentils, and beans
6 cups water
5 pounds carrots or 5-6 cups carrot juice
2 bunches organic celery or 2 cups celery juice
4 medium onions
3 leek stalks, sliced lengthwise to unravel and rinse
2 bunches kale, collards, or other greens, chopped, tough stems and center ribs cut off and discarded
1/2 cup raw cashews
8 ounces mushrooms (shiitake, cremini, and/or oyster), chopped
2 tablespoons VegiZest or other no-salt seasoning blend
1 teaspoon Mrs. Dash or other no-salt spice blend
Place the zucchini, beans, and water in a very large pot over low heat and cover. Juice carrots and celery and add to pot. Blend onions, leeks, and kale in a high-powered blender with some of the soup liquid. Remove the partially cooked zucchini from the pot. Add it and the cashews to the blended onions, leeks, and kale. Blend mix in batches until thick and creamy and return to the pot. Add the seasonings and mix thoroughly. Add the chopped mushrooms and simmer until beans are soft (about one hour). Note: Juice carrots and celery in a juice extractor. Freshly juiced organic carrots maximize the flavor of this soup.
Chia and Quinoa Parfait
1/2 C. cooked quinoa
3 T. chia seeds
1 T. flaxseeds (linseeds)
1 2/3 Milk, almond milk or coconut milk
2 tsp. of raw cacao powder
1/2 C. full-fat unsweetened thick Greek-style yoghurt
1/2 C. no sugar added fruit coulis, Berry Grown-Up Sauce, or chopped frozen berries
Handful of frozen berries
Mix the quinoa, chia seeds, flaxseeds, milk and cacao powder well, then put in the fridge for 1-2 hours. To serve, layer with the yoghurt and coulis in a pretty glass and whack the berries on top.
Wild Halibut with Coconut Sauce
1 ½ C. full-fat coconut milk (usually a full can’s worth)
¾ C. fish stock, chicken stock or bottled clam juice
3 T. fresh lime juice
2 T. minced peeled fresh ginger
3 cloves of garlic, minced
1 ½ tsp. fish sauce
a little heat: a pinch of crushed red pepper, 1 T. of minced fresh chili pepper or a little Siracha sauce
6 T. chopped fresh cilantro leaves and tender stems, divided
6 T. finely chopped green onions, divided
Sea salt and freshly ground black pepper to taste
6 wild halibut fillets, about 4-6 oz. each (or mahi-mahi or true cod fillets)
Prepare a broiler pan or place a metal rack inside a baking sheet. (You can also grill the fish.) In a large skillet, combine coconut milk, stock, lime juice, ginger, garlic, fish sauce and chili peppers. Bring to a boil over high heat and cook until sauce has thickened slightly and equals about 1 C. to 1 ¼ cup, about 10 minutes. If you use a smaller skillet, it will take longer; a larger skillet, less time. Stir in half the cilantro and half the green onions. Season with sea salt and pepper. Position an oven rack on the second level from the top. Preheat broiler to medium or medium-high. Brush each piece of fish all over with 1 T. of sauce and season with salt and pepper to taste. Cover sauce to keep warm. Broil fish until it starts to flake and is opaque in center, about 3-5 minutes on each side, depending on thickness of the fish. Divide fish and sauce among 6 plates. Sprinkle with remaining cilantro and green onions. Serve. Note: I buy fish stock in the freezer section of Whole Foods. Some markets make it in-house and you might find it frozen in the seafood department or with other frozen stocks in the freezer section.
Prosciutto Rolls with Arugula, Fennel and Mint
8 slices prosciutto
Extra-virgin olive oil
Freshly ground black pepper
Finely grated zest from one lemon
2 C. (packed) arugula leaves
2 medium fennel bulbs, cores and fronds removed, bulb. halved lengthwise, each half thinly sliced lengthwise
4 ounces Parmesan cheese, shaved with a vegetable peeler
16 medium-large mint leaves
For a smaller roll, halve the prosciutto slices lengthwise, so you will have 16 strips, each about 1 inch wide. Place one strip of prosciutto on a work surface, with a short end closest to you. Lightly brush with olive oil. Sprinkle with black pepper and a pinch of lemon zest. Lay 4 to 6 arugula leaves, horizontally, at the base. Place a few shards of fennel and Parmesan over the arugula. Top with a mint leaf. Roll up from the base, wrapping the prosciutto tightly around the vegetables, and continue to roll, placing 1 or 2 additional arugula leaves in the fold as you roll up. Place the roll seam side down on a platter. Repeat with remaining ingredients. The rolls may be prepared up to four hours in advance. Cover with plastic wrap and refrigerate. Let them stand at room temperature for 20 to 30 minutes before serving. Before serving, lightly spritz with olive oil or lemon juice, if desired. Ingredient variations: Baby spinach, sweet pepper, goat cheese, melon, mozzarella, figs, brie, rosemary, shredded radicchio, pear, manchego cheese, parsley
CLEANSING CILANTRO SOUP
1 T. coconut oil, ghee, or butter
1 T. herbes de Provence spice blend; or if you don’t have this on hand, use:
2 C. sliced leeks
3 C. fresh cilantro, chopped
2 C. bone broth, meat stock, or vegetable stock—the more flavorful your bone broth, the fewer spices you need in this soup
1 carrot, sliced
2 zucchini, sliced
1 tsp. sea salt
Black pepper, to taste
Put the coconut oil, spices, and leeks into a saucepan and sauté on low heat for 2-3 minutes. Add cilantro and sauté on low for 2 more minutes; remove from the heat and set aside. In a separate saucepan, add the bone broth and carrots and simmer for 5 minutes or until the carrots are soft. Add the zucchini slices and simmer for 1 minute. Add the broth, zucchini, and carrots to the saucepan with the coconut oil, leeks, spices, and cilantro. With your immersion blender (or in your food processor with the S-blade), blend the vegetables up until smooth. The soup is now ready to serve. Season with sea salt and pepper. Thermos soup instructions: To make this as a thermos soup, sauté the coconut oil and spices in one saucepan; add the bone broth and sliced vegetables into your blender or food processor with the S-blade and blend into a smooth puree. Add the vegetable puree to the saucepan with the coconut oil and spices; bring to a boil, mixing well. Remove from heat and pour into your thermos. Your vegetables will be cooked in the broth in your thermos and ready to eat at your next meal. Season with sea salt and pepper.
Chicken Cilantro Lime Soup
2 T. olive oil
1 onion, chopped
2 garlic cloves, minced
1 T. chili powder
2 skinless boneless chicken breast halves, cut into 3/4-inch pieces
5 C. canned low-salt chicken broth
1 C. fresh or frozen corn kernels
1 C. chopped seeded tomatoes
1/2 bunch fresh cilantro sprigs, tied together with kitchen string.
1/4 C. chopped fresh cilantro
1/4 C. fresh lime juice
Sour cream
Heat oil in heavy large saucepan over medium-high heat. Add onion and garlic; sauté until slightly softened, about 3 minutes. Add chili powder; stir 1 minute. Add chicken; stir 2 minutes. Add broth, corn, tomatoes and 1/2 bunch cilantro sprigs to saucepan; bring to boil. Reduce heat and simmer until chicken is cooked through, about 10 minutes. Discard cilantro sprigs. (Can be made 1 day ahead. Chill. Bring to simmer before continuing.) Add chopped cilantro and lime juice to soup. Season with salt and pepper. Garnish with sour cream.
Granny Smith, Cucumber, and Mint Infused Water
1 Granny Smith apple, cored and seeded, thinly sliced into rounds
1/2 English cucumber, thinly sliced
4 sprigs fresh mint
1 gallon water
In a large pitcher combine the apple slices, cucumber slices, mint, and water. Refrigerate for at least 1 hour before serving.
Carrot Cake Breakfast Cookies
1 C. oats
¾ C. whole wheat flour
1 ½ teaspoons baking powder
1 teaspoon ground cinnamon
¼ teaspoon salt
1 egg
½ C. maple syrup
2 tablespoons coconut oil or butter, melted
1 teaspoon vanilla
¾ C. grated carrots (about 2 medium carrots)
Heat the oven to 350 degrees. Line 2 baking sheets with parchment paper. In a medium bowl, stir together the oats, flour, baking powder, cinnamon and salt. In a separate bowl, whisk together the egg, maple syrup, coconut oil and vanilla. Add the dry ingredients to the wet ones and stir just until combined. Now stir in your carrots. If you have time, chill the dough for about 30 minutes. This will stop the cookies from spreading out too much in the oven. If you don’t have time, not to worry. You’ll have thinner but still delicious cookies. Drop tablespoon-size balls of dough onto the prepared baking sheets, leaving 1 to 2 inches between each. Bake on the middle rack until the cookies are brown at the edges and just set on top, 12 to 15 minutes. Remove from oven. Let cool a few minutes before transferring to a rack to cool completely. Cookies will keep in an airtight container for up to 5 days or freeze for up to a month. Serve with some yogurt and fruit for a wholesome breakfast.
Superfood Coconut Chai Latte
1 chai tea bag, or 1 teaspoon loose chai tea
1/2 cup canned full-fat coconut milk
1 teaspoon pure maple syrup or raw honey, or more to taste
1 tablespoon grass-fed collagen peptides
Pinch of ground cinnamon
Boil 3/4 cup water in a teapot. Place the tea bag in a mug (or place loose tea in a tea ball or strainer) and pour the water over the tea. Steep for 4 to 6 minutes. While the tea is steeping, heat the coconut milk in a small saucepan until just warm. Do not let the coconut milk boil. Pour the coconut milk into a glass measuring cup or tall glass and froth it with a frothing wand. You can also froth the milk in a bowl with a handheld mixer or in a blender. Set the milk aside. Remove the tea bag or loose tea from the mug and stir in the maple syrup and collagen peptides. Slowly pour the frothed milk into the mug. Top with the cinnamon and enjoy. Special equipment: Frothing wand (optional)Â Change it up: Give the latte a stronger chai flavor by using 2 chai tea bags or 2 teaspoons loose chai tea and the same amount of water.
Mango Apple Salad
2 cups arugula
1 mango, peeled and cut into sticks
1 Honeycrisp apple, peeled and cut into sticks
1/2 cup cherry tomatoes
1/3 cup Honey Avocado + Thyme salad dressing (recipe below)
2 tablespoons Parmesano Reggiano
pinch of sea salt
pinch of freshly ground black peppercorns
Prepare the mango, Honeycrisp apples, and cherry tomatoes ahead of time. Wash, rinse and thoroughly drain fresh arugula. Â Toss the salad greens with 1/3 cup of the Honey Avocado + Thyme salad dressing until the arugula is evenly coated. Transfer the arugula to a serving bowl and top with slices of mango, apples, and mini-cherry tomatoes. Add Parmesan Reggiano
Honey Avocado & Thyme Dressing
1 ripe avocado
1 tablespoon mayonnaise
2 tablespoons honey
1 tablespoon extra-virgin olive oil
1/8 teaspoon sea salt
1/8 teaspoon freshly cracked black peppercorns
Into a food processor add the flesh of one ripe avocado, mayonnaise, honey, extra virgin olive oil, sea salt, and freshly cracked black peppercorns. Pulse the ingredients until smooth, the mixture should be creamy and should coat the back of a spoon but pourable. Drizzle over salad and serve.
Portobello Mushroom Benedict with Roasted Red Pepper Sauce
4 Portobello Mushrooms, gills removed
1 T. EVOO
1 clove Garlic
2 10oz. bags Baby Spinach
1 tsp. fresh Lemon Juice
Pinch Nutmeg
½ tsp. Salt
¼ tsp. Pepper
4 T. Parmesan Cheese
4-ounce jar roasted red peppers, drained and finely chopped
¾ C. reduced fat mayonnaise
1 oz. capers, drained
1 T. parsley, chopped
4 Poached Eggs
Preheat the oven to 425 degrees. Lightly oil a baking sheet. Using a spoon, remove the gills from each mushroom cap and place the caps on the oiled baking sheet. Bake the mushrooms for 10 to 12 minutes or until tender. Remove from the oven and set aside. In a small sauté pan over medium heat, add the olive oil, garlic, and spinach. Cook for 3 to 5 minutes, tossing occasionally until wilted. Add the lemon juice, lemon zest and nutmeg. In a blender or small food processor combine the sauce ingredients and pulse until creamy. Using a spoon, evenly distribute the spinach onto the 4 Portobello caps. Top each one with a poached egg, some roasted red pepper sauce, and some grated Parmesan cheese. Serve. 183 calories + 70 calories for sauce per serving
Coconut Galangal Broth (Soup Cleanse)
The broth is admittedly special and highlights Thai flavors, without them overwhelming one another. The delicate aroma and flavor that comes from galangal in contrast to coconut milk and lime juice create an addictive but healthy concoction.
2 C. light coconut milk
7 slices young galangal
3 stalks lemongrass, cut into 1-inch-long pieces and bruised
1 medium-size sweet potato, peeled and sliced into 1-inch rounds
4 kaffir lime leaves, torn
5 C. spring water
1 T. Himalayan pink salt
2 1/2 tsp. freshly squeezed lime juice
Fresh cilantro sprigs, for garnish
Heat the coconut milk in a soup pot over medium heat and bring to a boil. When boiling, add the galangal, lemongrass, sweet potato, and kaffir lime leaves. Lower the heat, add the spring water, cover, and simmer for an hour. Remove from the heat and let stand for about 20 minutes to absorb the flavors. Discard the veggies and season with the salt and lime juice. Garnish with fresh cilantro sprigs and serve hot. Note: If you’d like the broth creamy, add 1 1/2 C. of coconut milk before adding the spring water to the pot
Cabbage Roll Soup
1 tsp. canola oil
1 C. onion, chopped
2 tsp. garlic, minced
1/2 pound lean ground beef (96% lean)
1 (14.5-ounce) can diced tomatoes
1 (8-ounce) can tomato sauce
1 (14-ounce) can reduced-sodium beef broth
2 T. red wine vinegar
1 T. brown sugar
1/4 tsp. salt
3 C. bag shredded coleslaw mix
1/4 C. instant brown rice
Heat the oil in a large soup pot over medium heat. Add the onion and garlic, cover, and cook for 3 minutes, or until the onion begins to soften, stirring occasionally. Push the onions to one side of the pot, add beef to the empty side, and cook until it begins to brown, breaking it up with a wooden spoon. Stir the beef into the onions and cook another 3 minutes, or until the pink color is gone. Add the next 6 ingredients to the pot (tomatoes through salt). Increase heat to high and bring to a boil. Stir in the coleslaw mix, reduce heat to medium-low, partially cover the pot, and simmer gently for 15 minutes. Stir in the brown rice, cover, and cook until tender, about 10 minutes.
Yield: 4 servings
Calories: 190
Fat: 4g
Fiber: 4g
WIW: Crispy Sesame Waffled Kale
1 bunch kale, washed and thoroughly dried, thick stems removed
2 tsp. sesame oil blend or neutral-flavored oil, such as canola or grapeseed, mixed with a few drops pure sesame oil
Kosher salt, to taste
Preheat the waffle iron on medium. In a large bowl, toss the kale with the oil to coat. Place as much of the kale as will fit in the waffle iron, covering the grid. Some overlap is fine, so don’t worry too much about placing it in a single layer. The kale will cook down considerably, so it need not all lie flat; the pressure of the waffle iron lid will see to that. Close the waffle iron lid for 30 seconds, then open and redistribute the kale for a more even layer. Close the lid again. After 8 minutes, check on the kale. Some pieces may finish before others. Remove those pieces and place them on a plate. It may take up to 15 minutes for the kale to become crispy and chiplike. Repeat Steps 3 and 4 with the remaining kale. Sprinkle with salt and serve.
Variations: Use a neutral-flavored oil, such as canola or grapeseed, in Step 2 and sprinkle the finished kale with any of the following:
Seasoning salt
Cumin
Smoked paprika
Lemon pepper
Chili powder with a squeeze of lime
Sesame seeds
Hand Tossed Pizza Salad
1 T. tomato paste
2 T. balsamic vinegar
1 T. olive oil
½ tsp. each, garlic powder, dried oregano, and sugar
1/8 tsp. each, salt and pepper
4 generous C. chopped romaine lettuce
1 ounce (16 slices) turkey pepperoni (like Hormel)
1/3 C. shredded part-skim mozzarella cheese
3/4 C. halved cherry (or fresh chopped) tomatoes
2 T. fresh chopped basil (optional)
¼ C. croutons (cheese and garlic flavored work well)
2 T. fresh grated Parmesan
In a small bowl whisk the tomato paste with 2 T. water until smooth. Whisk in the vinegar and oil, and then the spices, sugar, salt and pepper. Whisk well adding 1 tsp. more water. Set aside. Place the chopped romaine in a large bowl. Cut 10 of the pepperoni slices in half and add to the bowl. Sprinkle in the mozzarella, tomatoes, and fresh basil, if desired. Pour the dressing over the salad and toss lightly until coated. Place ½ of salad mixture onto each of two plates. Divide croutons among salads and garnish with remaining pepperoni (3 slices each). Sprinkle 1 T. Parmesan on top of each salad and serve.
Yield: 2 servings
Calories: 250
Fat:14g
Fiber:3g
Beef & Veggie Low Calorie Soup
½ lb. 4% fat Ground Beef
2 cloves garlic, minced
1 box low sodium Beef Broth
1 T. Worcestershire Sauce
2 bunches Scallions, chopped
3 Stalks Celery, diced
1 can Green Beans, undrained
1 can Black Beans, drained and rinsed
1 can Stewed Tomatoes, undrained
Cayenne Pepper, to taste
1 bunch Spinach, rough chopped
1 bunch Kale, stems removed, rough chopped
3-4 C. Water
1 T. Thyme
1 T. Rosemary
Salt & Pepper to taste
Cook ground beef in stew pot with no added oil, stirring occasionally and breaking up into small pieces until browned. Stir in garlic and cook just a minute or two. Add beef broth and Worcestershire and heat over medium-high. Add scallions, celery, green beans, black beans and tomatoes. Bring to a slow boil, mostly cover and allow to cook for 30-40 minutes. Stir in seasonings
10 servings, 125 calories per Serving
Eggs Benedict with Asparagus on Portabello Mushrooms with Goat Cheese Sauce
2 medium to large Portobello mushroom caps, stems removed
1/2 a small bunch asparagus, stems trimmed and cut lengthwise if thick
3 T./45ml extra virgin olive oil (divided use)
1 small garlic clove, finely minced or grated
Sea salt
Freshly ground pepper
2 oz/156g fresh goat cheese
1 T./15ml freshly squeezed lemon juice
2 large eggs
1 T. chopped chives for serving
To make goat cheese sauce: Combine the goat cheese, 1 T. of water, the lemon juice, 1/4 tsp. salt, and 1/8 tsp. white pepper and 1 T. of olive oil in a small blender or food processor. Blend on high until smooth. (You can double the goat cheese sauce recipe if you don’t have a small blender or food processor and just save half for later use.) Set aside. To make the mushroom caps and asparagus: Heat broiler. Brush the mushroom caps and asparagus (if your asparagus spears are very thick cut them lengthwise) all over with remaining 2 T. of the oil and minced garlic and season with a few pinches of salt and pepper. Place mushroom caps on a baking sheet and broil stem side down for 5 minutes. Flip the mushrooms and add the asparagus spears to the sheet. Broil for an additional 3 minutes, or until tender and lightly golden. To make the poached eggs: Bring a shallow pan of salted water to a gentle simmer. Carefully crack each of the eggs into the water. Turn off the heat, cover and let sit for 5 to 7 minutes (depending on how runny you like your yolks), then carefully remove from the pan using a slotted spoon and drain on a clean kitchen towel. Top each mushroom with a few asparagus spears and a poached egg. Spoon goat cheese sauce over along with an extra sprinkle of pepper and chopped chives and serve immediately.
Zucchini Noodles with Bacon, Ricotta & Peas
2 large zucchini, spiralized into spaghetti noodle shapes
3 slices of bacon, cooked until crisp and chopped
1/2 cup part skim ricotta cheese
1/2 cup frozen peas, defrosted
2 teaspoons extra virgin olive oil
1/8 teaspoon garlic powder
Salt and pepper to taste
1 tablespoon chopped fresh basil
Heat a large skillet with the olive oil over medium high heat. When the skillet is hot add in the spiralized zucchini noodles, garlic powder, and salt and pepper to taste. Toss in the skillet for no more than one minute, just long enough to warm the noodles. Remove from the heat and top with the chopped bacon, peas, dollops of ricotta cheese, chopped basil, and more salt and pepper.
Serve immediately.
Spicy Shrimp and Citrus Salad
3-4 cups spinach, kale, or lettuce
1 grapefruit, cut into segments
1 orange, cut into segments
1 blood or cara cara orange, cut into segments
1/2 red onion, sliced
15-20 shrimp, peeled and deveined
1 tablespoon extra-virgin olive oil or avocado oil
1 tablespoon chili powder
1 teaspoon paprika
1/2 teaspoon cumin
1/4 teaspoon garlic granules
1/4 teaspoon fine sea salt
Pinch cayenne powder, omit if you don’t love spicy
1/2 cup fresh grapefruit juice
2 tablespoons avocado or extra-virgin olive oil
1 teaspoon dijon mustard
1 teaspoon freshly grated ginger
1 teaspoon honey
Pinch fine sea salt
In a bowl place spinach, kale, or lettuce. Add in citrus segments and sliced onion and set aside. In a bowl combine shrimp with spices. In a skillet heat oil and add in shrimp. Let cook for 8 minutes, tossing often, until shrimps are fully cooked and opaque. While cooking whisk together dressing ingredients. Add shrimp to the salad. Dress with the dressing and serve.
Baked Eggs Florentine
1 tsp. Butter
1 C. Thawed, drained frozen chopped spinach
1/4 C. part Skim Ricotta Cheese
1 T. Parmesan Cheese, divided
1/4 tsp. Salt
1/8 tsp. each Pepper & Nutmeg
2 Eggs
2 tsp. Half & Half
Pre-heat oven to 350 degrees. In 9†non-stick skillet melt butter; add spinach and cook over high heat, stirring frequently until spinach is heated through. (About 2-3 minutes) Transfer to medium mixing bowl; add ricotta cheese, tsp. Parmesan cheese, salt, pepper and nutmeg and mix well. Spray 2 10 oz. Custard cups with non-stick cooking spray; spoon half of the spinach mustard into each cup. Using the back of the spoon, make an indentation in the center of each portion. Being careful not to break yolk, crack an egg into a small dish, then slide into indentation; repeat with remaining egg. Pour 1 tsp. half and half over each egg and sprinkle with remaining 1/8 tsp. Parmesan cheese. Bake until eggs are set – about 8-10 minutes
Grapefruit Avocado Salad
The vinaigrette recipe makes more dressing than you will need for the amount of avocado and grapefruit. Just refrigerate the extra in a jar and save to dress another salad!
2 avocados, peeled and sliced
2 grapefruits, peeled, segmented, seeds removed (see method below for how to “supreme” a grapefruit)
Lettuce
1/2 shallot minced (1 T.)
1 1/2 teaspoons chopped fresh oregano or 1/2 teaspoon dried oregano
1 1/2 teaspoons lime zest
3 T. lime juice
1/2 cup light olive oil
1 teaspoon sugar
1/4 teaspoon kosher salt
In a small bowl, mix the vinaigrette ingredients. To supreme the grapefruit, first slice off a half-inch or more from the stem end and the blossom end of the fruit, enough to easily expose the fruit. Use a sharp knife. Then use the knife to cut away the peel from the grapefruit, following the contours of the fruit. Keep cutting away the peel until the grapefruit is completely peeled. Use the knife to cut alongside the membranes that separate the grapefruit segments. Remove the segments by either cutting the segments away from the membranes, or by gently pulling the segment out after you’ve made a cut alongside one of the membranes. Continue to work around the grapefruit until you’ve cut out or removed all of the segments, without their connective membranes. Peel and slice the avocados. (See this useful guide.) Arrange slices of avocados and grapefruit segments on a plate on a bed of a few lettuce leaves. Spoon dressing over the salad.
Super Light Roasted Red Pepper Soup
8 red bell peppers (about 2 3/4 pounds)
5 black peppercorns
3 thyme sprigs
1 bay leaf
2 teaspoons olive oil
2 cups diced onion (about 1 large)
1 tablespoon minced fresh garlic
4 cups fat-free, less-sodium chicken broth
3 tablespoons white wine vinegar
1/4 teaspoon hot pepper sauce (such as Tabasco)
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons chopped fresh chives
Preheat broiler. Cut bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil for 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand for 15 minutes. Peel and chop. Place peppercorns, thyme, and bay leaf on a double layer of cheesecloth. Gather edges of cheesecloth together; tie securely. Heat oil in a large Dutch oven over medium heat. Add onion and garlic; cook 15 minutes or until onion is lightly browned, stirring occasionally. Add bell peppers, cheesecloth bag, broth, vinegar, and hot pepper sauce to pan. Increase heat to medium-high, and bring to a boil. Cover, reduce heat, and simmer 20 minutes. Remove and discard cheesecloth bag; stir in salt and black pepper. Place half of bell pepper mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to prevent splatters). Blend until smooth. Pour pureed mixture into a large bowl; repeat procedure with remaining soup. Sprinkle with chives.
Yield: 6 servings
Calories: 99
Fat: 2.4g
Fiber: 1.4g
Green Goddess 50 Calorie Soup
1 onion, peeled and finely diced
600mls vegetable stock
1 tsp. Anchovy Paste
4 spring onions, trimmed and chopped
450g to 500g assorted green lettuce & salad leaves (such as Batavia lettuce, Iceberg Lettuce, Watercress, Rocket, Spinach and Nettles)
¼ C. chopped Tarragon
small bunch of mint (chopped, about 2 to 2 tablespoons, some left for a garnish)
2 teaspoons cornflour (mixed with a little milk)
200ml skimmed milk (0% fat)
salt and pepper (to taste)
Lemon Juice
Pour the stock into a large saucepan that has a lid and dissolve anchovy paste into liquid; add the chopped onion and spring onions. Simmer with the lid on for 10 minutes, or until the onions are soft. Add the lettuce and green leaves, replace the lid and simmer for a further 15 to 20 minutes, or until the leaves have cooked down and are soft. Add the chopped tarragon and mint and cook for a further 1 to 2 minutes. Transfer the soup to a blender or using a hand-held immersion blender, liquidize the soup until it is smooth. Pour the soup back into the saucepan. Add the corn flour and milk paste to the rest of the milk and then add it to the soup. Bring the soup to the boil and then turn down the heat, making sure you stir it continually until the soup has thickened. Season to taste with salt and pepper. Serve in warmed soup bowls and scatter some chopped mint over the top of the soup as a garnish
Asian Flavors Low Calorie Soup
32oz. Chicken or Vegetable Broth
1 whole Garlic Clove
1 small knob of ginger
3 x celery sticks finely chopped
grated fresh ginger
1 finely chopped chile Red, Green and yellow pepper finely chopped
Finely sliced mushrooms
Handful of Beansprouts
Handful of Spinach and / or coriander
Chopped spring onions (keep some back to add to serve)
Dash of lime juice
Dash of Fish Sauce
Dash of Soy Sauce
Simmer broth with whole garlic and ginger knob while preparing the remaining ingredients. Remove garlic and ginger once all other mise en place is complete. Add celery, grated ginger and finely sliced chile. Bring to a slow boil and cook until celery is beginning to soften. Add bell pepper, mushrooms, bean sprouts, spinach and cilantro, green onion white and some green (reserve some green for garnish) and continue to cook until heated through, but vegetables still have some crunch. Season with fish sauce, soy sauce and lime. Taste and adjust seasoning. Serve garnished with green onion tops (and a few cilantro leaves, if desired).
Mushroom Soup without Cream
2 tablespoons butter
1 cup peeled and sliced carrots
1 cup sliced onions
1 cup sliced leeks (optional)
1/2 cup sliced celery
1 teaspoon fresh thyme leaves
2 pounds sliced fresh brown or white mushrooms
6 cups chicken stock
salt and pepper to taste
1/2 cup chopped green onion
Melt the butter in a stock pot over medium heat. Add carrots, onions, leeks, and celery. Cook and stir until tender, but not browned, about 10 minutes. Stir in thyme and mushrooms, and continue cooking until mushrooms are soft, about 5 minutes. Pour chicken stock into the pot, and season with salt and pepper. Cover, and simmer over low heat for 30 minutes. Ladle into bowls, and serve with green onions sprinkled on the top.
2 tablespoons extra-virgin olive oil, plus more for garnish
2 large yellow onions, chopped
1 teaspoon salt, divided
2 tablespoons plus 3 cups water, divided
1/4 cup arborio rice
1 bunch green chard (about 1 pound)
14 cups gently packed spinach (about 12 ounces), any tough stems trimmed
4 cups vegetable broth, store-bought or homemade
Big pinch of cayenne pepper
1 tablespoon lemon juice, or more to taste
Heat 2 tablespoons oil in a large skillet over high heat. Add onions and 1/4 teaspoon salt; cook, stirring frequently, until the onions begin to brown, about 5 minutes. Reduce the heat to low, add 2 tablespoons water and cover. Cook, stirring frequently until the pan cools down, and then occasionally, always covering the pan again, until the onions are greatly reduced and have a deep caramel color, 25 to 30 minutes. Meanwhile, combine the remaining 3 cups water and 3/4 teaspoon salt in a soup pot or Dutch oven; add rice. Bring to a boil. Reduce heat to maintain a simmer, cover and cook for 15 minutes. Trim the white ribs out of the chard (save for another use, such as to add to a stir-fry or other soup). Coarsely chop the chard greens and spinach. When the rice has cooked for 15 minutes, stir in the chard greens. Return to a simmer; cover and cook for 10 minutes. When the onions are caramelized, stir a little of the simmering liquid into them; add them to the rice along with the spinach, broth and cayenne. Return to a simmer, cover and cook, stirring once, until the spinach is tender but still bright green, about 5 minutes more. Puree the soup in the pot with an immersion blender until perfectly smooth or in a regular blender in batches (return it to the pot). Stir in 1 tablespoon lemon juice. Taste and add more lemon juice, if desired. Garnish each bowl of soup with a drizzle of olive oil.
Yield: 8 servings
Calories: 99
Fat: 4g
Fiber: 3g
3 large zucchini
1.5 lbs boneless & skinless chicken breasts, cut into 1″ pieces
1/2 tsp cumin
1 tsp salt, divided
1/4 tsp ground black pepper
2 tsp any small hot pepper/jalapeño or to taste, seeded and minced
1 medium or 1/2 large lime, juice of
3/4 cup cilantro, chopped
Cooking spray
Using a spiralizer or mandoline, make zucchini noodles, transfer into a large bowl and set aside. You can also chop zucchini into any size pieces, if you don’t have the gadgets for making zucchini noodles. Preheat large deep skillet on high heat and add chicken. Sauté until golden brown, stirring occasionally. Add cumin, 1/2 tsp salt and ground black pepper towards the end, stir and cook for another minute. Transfer to a bowl and set aside. Wipe clean or wash and pat dry the skillet and return to the stove on high heat. Spray with cooking spray and add zucchini noodles. Sauté for 1.5 minutes, stirring frequently. Remove from heat and add previously cooked chicken, remaining salt, small hot peppers/jalapeños, lime juice and cilantro. Stir gently and serve hot.
2 T. light teriyaki sauce
¼ C mirin (or sweet rice wine)
2 T. rice vinegar
2 T. scallions (green onions), rinsed and minced
1½ T. ginger, minced (or 1 tsp ground)
12 oz. salmon fillets, cut into 4 portions (3 oz. each)
1 bag (12 oz.) frozen vegetable stir-fry
½ T. peanut oil or vegetable oil
½ T. garlic, minced (about 1 clove)
1 T. ginger, minced (or 1 tsp ground)
1 T. scallions (green onions), rinsed and minced
1 T. lite soy sauce
Thaw frozen vegetables in the microwave (or place entire bag in a bowl of hot water for about 10 minutes). Set aside. Preheat oven to 350 ºF. Combine teriyaki sauce, mirin, rice vinegar, scallions, and ginger. Mix well. Pour over salmon, and marinate for 10–15 minutes. Remove salmon from the marinade, and discard unused portion. Place salmon on a baking sheet, and bake for 10–15 minutes or until fish flakes easily with a fork in the thickest part (to a minimum internal temperature of 145 °F). Meanwhile, heat oil in a large wok or sauté pan. Add garlic, ginger, and scallions, and cook gently but do not brown, about 30 seconds to 1 minute. Add thawed vegetables, and continue to stir fry for 2–3 minutes or until heated through. Add soy sauce.
Yield: 4 servings
Serving Size: one piece of salmon with 1 cup of vegetables
Calories: 253
Fat: 11g
Fiber: 3g
2 small yams, cut into bite-size chunks
1 onion, quartered and sliced
2 large garlic cloves, minced
1 tablespoon Worcestershire sauce
1/2 teaspoon Thai chili paste
2 small heads bok choy, finely sliced
juice of 1/2 lemon
Put yams in a deep skillet and just cover them with water. Cover skillet and boil yams for 5 to 10 minutes, until soft when pierced with a fork. Add onion and garlic and continue to simmer until about half of the water has boiled away. Add vegetarian Worcestershire sauce, chili paste, and bok choy. Simmer until bok choy is soft. Sprinkle lemon juice over the mixture and serve.
Yield: 4 servings
Calories: 88
Fat: .6g
Fiber: 5g
Cinnamon Pear Ginger Water
1 sliced Pear
6 Cinnamon Sticks
Grated Ginger
2 qt. Water
Combine all ingredients, Serve chilled.