Chickpea Salad with Tomatoes and Cucumber

/in , ,

Serve this as a side salad to a protein like chicken, pork, seafood, or beef or use as a topper for tostadas. Double the portion for a hearty, vegetarian main meal.

Ingredients

15.50 oz can chickpeasdrained and rinsed
1 cup fresh tomatoeschopped
1 cucumberchopped
¼ small yellow onionthinly sliced
½ cup fresh cilantrochopped
1 tbsp fresh lemon juicestrained
½ tsp ground cumin
¼ tsp sweet paprika

Directions

Add all the ingredients into a large bowl.

Stir to combine and serve.

Easy Salmon Cakes

/in , ,

These yummy salmon cakes are easy to make and full of healthy fats.

Ingredients

6 oz can of boneless, skinless sockeye salmon
¾ cup whole wheat bread crumbs
1 egg
2 tbsp celeryfinely chopped
1 tbsp Dijon mustard
1 tbsp non-fat Greek yogurt
1 tsp fresh dillchopped
1 tbsp lemon zest
⅛ tsp Celtic sea salt
¼ tsp fresh cracked black pepper
¼ tsp garlic powder
1 tbsp green onionfinely chopped (only use the green part)
½ lemonsliced into wedges
non-stick cooking spray

Directions

In a medium sized mixing bowl, combine salmon, bread crumbs, egg, celery, mustard, yogurt, dill, lemon zest, salt, pepper, garlic powder, and green onion. Use a fork to break apart salmon and mix well.

Form salmon mixture into 4 cakes, roughly ½ inch thick.

Spray a large frying pan with non-stick cooking spray and heat over medium high heat. Add cakes and cook 2 to 3 minutes on each side.

Serve while hot with lemon wedges.

NOTES: These cakes go great with a side of brown rice and a side salad.

Citrus Avocado Salad

/in , ,

This salad is packed with healthy fats, antioxidants and plenty of flavor. A perfect side to any main dish. For a light lunch or dinner simply add a sliced grilled chicken breast over the top for a complete meal!

Ingredients

½ small red onionthinly sliced
3 cups baby kale leavesyou can also use spinach or arugula
2 cups brussel sproutsshredded
1 avocadosliced
2 navel orangespeeled and cut into sections
1 tbsp extra virgin olive oil
2 tbsp white wine vinegar
1 tsp local honey
⅛ tsp Celtic sea salt
¼ tsp fresh cracked black pepper
¼ cup feta cheesecrumbled

Directions

Soak onion slices in a small bowl of ice water while you prepare salad.

In a large shallow bowl, add kale and Brussels sprouts. Top with avocado and orange sections.

In a small bowl, whisk together olive oil, vinegar, honey, salt, and pepper. Set aside.

Remove onions from water and add to salad. Sprinkle with crumbled feta. Drizzle with dressing and let sit for 5-10 minutes before serving to soften kale and Brussels sprouts.

NOTES: If you can’t find baby kale, you can substitute other greens such as spinach or arugula. This salad will keep in the fridge for up to 3 days and the flavors get better over time.

Chipotle Pork Chops

/in , ,

Take your pork chops to a whole new level with this spicy and flavorful chipotle adobo sauce. I’ve been known to make a few extra chops just so I have leftovers for tacos later in the week when are nights are busier than usual and there just isn’t as much time to cook. And besides, who doesn’t love tacos?

Ingredients

7 oz chipotle peppers in adobo sauce
2 garlic clovespeeled
½ cup white onionpeeled and coarsely chopped
1 tbsp lime zest
1 limejuiced and strained
4 boneless pork chops3/4 inch thickness
½ tsp Celtic sea salt
1 tsp fresh cracked black pepper
1 ½ tbsp canola oil

Directions

Combine 2 chipotle peppers, chipotle sauce, garlic, onion, lime juice, lime zest in a blender. Puree until smooth.

Season pork chops with salt and pepper and rub with pureed chipotle adobo sauce on both sides.

Add canola oil to a frying pan (or grill) over medium-high heat. Cook pork about 3 minutes on each side.

Serve with a side of your favorite pico de gallo or salsa!

NOTES: You can also marinate the pork chops with the pureed adobo sauce in a Ziploc bag in your fridge for up to 24 hours in advance. The flavors will deepen and the pork will become tender. This sauce also works well with chicken or fish. This pork is perfect for leftovers as tacos!

Breakfast Banana Split

/in , ,

Who wants a Banana Split for Breakfast? Packed full of antioxidants and much needed potassium and protein, this recipe is a sure win in any house!

Ingredients

1 banana
¼ cup blueberries
¼ cup raspberries
½ cup granola
½ cup strawberry Greek yogurtyou can use plain Greek yogurt as well
1 tbsp local honey
1 tsp chia seeds

Directions

Peel ripe banana and slice down the middle. Place on plate open face style.

Spread Greek yogurt down the middle of the open face banana.

In separate bowl, mix berries and granola together and sprinkle over the top of the yogurt.

Drizzle honey over the top to taste and sprinkle chia seeds.

Hearty and Healthy Winter Minestrone Soup

/in , ,

Loaded with fresh seasonal vegetables, white beans and a broth that is so flavorful – a perfect bowl of soup for a cold winter’s night!

Ingredients

3 tbsp extra virgin olive oil
1 large onionpeeled and chopped
3 medium carrotspeeled and chopped
3 stalks celerychopped
1 yellow bell peppercored, seeded and chopped
4 cloves garlicminced
1 small zucchinithick sliced and quartered
1 medium russet potatopeeled and cubed
2 cups whole wheat cooked pasta shellsyou can use spirals or macaroni as well
1 bunch of Swiss chardribs removed, leaves rough chopped
1 tsp pepper
1 tsp salt
1 tsp dry oregano
1 tbsp Italian seasoning
28 oz can diced tomatoeswith liquid
32 oz low sodium vegetable broth
1 bay leaf
14.50 oz can cannellini beansrinsed and drained
1 cup water
1 parmesan rind or grated parmesan1 by 2 inch square or one Tbsp. grated
2 tbsp fresh chopped Italian parsley
2 tbsp fresh chopped basil leaves
fresh shaved parmesangarnish
fresh chopped basilgarnish

Directions

Heat the olive oil in a large soup pot on medium heat. Add onion, carrots, bell pepper and celery. Cook, stirring frequently until the onion is soft and translucent, about 10 minutes.

Add garlic and sauté stirring until fragrant. Add zucchini, potato and Swiss chard and season with salt, pepper, oregano and Italian seasoning and cook for an additional 3 minutes. Stir in canned diced tomatoes and bring to a boil. Reduce heat and simmer until the greens are wilted and the potatoes are soft, about 10 minutes.

Add the low sodium vegetable broth, bay leaf, and Parmesan rind (or grated parmesan) and beans to the soup and simmer, stirring occasionally, about 15 minutes.

Add your favorite pasta to boiling salted water, and stir to ensure pasta does not stick together. Once al dente drain and add to soup, about 5-10 minutes, depending on pasta selection chosen.

Add basil, Italian parsley and cooked pasta. Simmer until soup thickens and heats through. Discard the bay leaf and parmesan rind, check for seasoning and add salt and pepper to taste.

Ladle soup into bowls, garnish with fresh basil and shaved parmesan cheese.

NOTES: Buy parmesan sliced directly from the wheel so that it includes the rind. Once your parmesan is used up, put the rind in a freezer bag and label/date to save for future soups, sauces or stews. You can also substitute Swiss chard for fresh kale (same prep techniques). You can also use fresh spinach. For this green veggie, you will add at the very end, those leaves wilt quickly!

Oatmeal Energy Bites

/in

These energy bites make for a perfect mid-day snack for all ages.

Ingredients

2 cups oats
⅓ cup maple glazed pecans
½ cup maple syrup
⅓ cup mini dark chocolate chips
½ cup dried cranberries
½ cup naturally no-stir peanut butter (may need to adjust amount as you mix together – depending on what brand you use)
1 tsp cinnamon
1 tsp vanilla extract

Directions

Use a blender to grind the maple glazed pecans and transfer to a mixing bowl.

Add oats, chocolate chips, dried cranberries, cinnamon, and mix.

Add peanut butter and stir.

Add half of the vanilla and maple syrup and mix well. Add remainder of liquids as needed until batter thickens.

Chill batter in fridge for 20-25 Minutes.

Roll into 1-inch balls and place on a cookie tray with parchment paper underneath.

Place trays in freezer for 20-30 Minutes and transfer into a Ziploc bag and label.

Roasted Pork Tenderloin with Apple Cider Reduction

/in , ,

This recipe makes a great main dish that pairs well with just about any side.

Ingredients

1 tsp olive oil
2 lbs pork tenderloincut in half lengthwise
Salt and Pepper to taste
Apple Cider Reduction:
1 ½ cups apple cider
½ cup apple cider vinegar
¼ cup maple syrup
1 tsp corn starch

Directions

Heat oven to 500 degree Fahrenheit. Lay tin foil or parchment paper over a baking sheet. Spray with non-stick oil.

Heat a large pan over medium high heat. Add olive oil and sear pork on all sides until browned. Place the seared pork on the baking sheet. Place in the oven and roast for 20-30 Minutes, or until the center temperature is 145 degrees. Remove pork from oven, set aside and allow to rest without cutting for 5-10 minutes to protect juiciness.

While pork is roasting, place a medium pan over high heat and add the cider and vinegar. Cook until the mixture reduces to about 2/3, which takes about 8 minutes. Add 2 tablespoons of the thickener, a little at a time to avoid clumping and stir well until completely dissolved. Remember that once the glaze cools it will be thicker. Remove sauce from heat, stir in maple syrup and set aside.

Cut the pork into medallions. You may drizzle the glaze over each serving of pork or pour the glaze over the pork in a large bowl and turn to coat completely. Serve with a large portion of roasted vegetables like brussel sprouts, beets, and carrots or a fresh green salad.

Pumpkin Spice Cream Cheese Spread

/in , ,

There is nothing quite as delicious as pumpkin spice during the holidays. Unfortunately, many of those pumpkin spice flavored treats are major culprits in unwanted holiday weight gain. This pumpkin spice cream cheese spread has all of the things I love about pumpkin spice treats, the richness and sweetness, but because it goes great with high fiber foods like apple slices or 100% whole wheat toast, it fits perfectly into a balanced diet.

Ingredients

8 oz package low fat cream cheese I use Neufchatel
½ cup canned plain pumpkin
3 tbsp brown sugar
1 tsp pumpkin pie spice

Directions

Mix together and serve with sliced apples or spread on whole grain toast.

Turkey Chili Stuffed Acorn Squash

/in , ,

My favorite part about fall is the food. Specifically the squash. Squash is packed with fiber, vitamins, and minerals and is so incredibly tasty. Using squash in place of other starchier foods like bread, pasta and rice saves you a lot of calories and carbohydrates, which can help prevent unwanted holiday weight gain. This recipes is so tasty and filling it’s hard to believe it is healthy. Served inside of the acorn squash, it is also so visually interesting and will you having feeling the fall season, even if it is still 80 degrees outside.

Ingredients

2 acorn squashhalved and seeded
1 lb 93% lean ground turkey
½ tsp Celtic sea salt
fresh cracked pepper to taste
⅓ cup onionpeeled and chopped
cloves garlicminced
10 oz can diced tomatoes
½ cup canned tomato sauce
½ cup water
¾ tsp ground cumin
¼ tsp chili powder
¼ tsp smoked paprika
6 tbsp shredded cheese
fresh cilantrogarnish
dried cranberriesgarnish

Directions

Preheat oven to 400 degrees. Spray a baking sheet with non-stick spray. Place squash halves on the baking sheet, cut sides down. Bake for 30-35 Minutes until soft.

While the squash roasts, brown turkey in a large skillet over medium high heat, breaking into smaller pieces as it cooks with a spoon. Once browned, add onion, garlic, salt and pepper and cook for another 2-3 minutes.

Add the tomatoes, tomato sauce, water, cumin, chili powder, and paprika and stir to combine. Simmer for 20 Minutes.

Remove the squash from the oven and flip over. Divide the turkey tomato mixture evenly between the 4 squash halves. Sprinkle with cheese and bake until melted, usually another 5 minutes. Top with cilantro if desired.