Recipes I’m loving right now

 

I like to make things that are balanced in protein, fat, carbohydrates and fiber.  These recipes are easy, taste great and are good for you!


Frozen Berry Delight


1 cup frozen blueberries

1 cup plain Kefir  or almond milk- sweetened with stevia

1 scoop vanilla protein powder

1 teaspoon melted coconut oil

1 teaspoon Chia seeds


Mix the protein powder with the Kefir or almond milk and stevia at a low speed, melt coconut oil enough just to liquify and turn up blender speed then add coconut oil and blend at high speed for about 30 seconds.  Have berries loaded in glass or bowl and pour over berries, immediately give berries a stir to separate and then add the rest of the protein mixture.  Stir until berries are completely coated and set in the freezer for at least 10 minutes and then serve with chia seeds sprinkled on top.


Chia seeds are high in fiber, great source of omega 3 fatty acids, high in magnesium, calcium and potassium among other minerals as well as adds a nice little crunch



Healthy Nachos (for 4 or more)


30 - 40 crushed organic chips

2 Chicken Breasts sliced thinly

1/2 cup homemade taco seasoning or McKormic Taco seasoning

1/2 cup chopped Jalepenos, deseeded  

1 whole onion Chopped

1-2 cups kale or spinach

1 tablespoon coconut oil

1 cup white wine

1 cup shredded Monterey  Jack / Cheddar Cheese (you can get creative with your cheese)



Preheat oven to 425 degrees and on a decent siced platter layer the organic chips on the base of the platter

Begin by sauteing the onion and peppers in coconut oil until softenend, about 5 minutes, add thin sliced chicken and then add Kale and saute for a few minutes more until well wilted and chicken is almost done.  Mix the seasoning with the white wine and pour over onion, kale and peppers, let mixture thicken and reduce, about five minutes and chicken is firm and well cooked but still tender.  You should now have a nice saucy mixture, if not add a little more wine or water. Pour the hot mixture over the chips then sprinkle cheese covering nicely and place in the oven near the top so you will be ready to broil.  FIRST, let nachos cook for about 5 minutes at the 400 degree temperature until sauce begins to bubble on perimeter, then turn on broil for the last few minutes and the cheese is bubbling.  


The crushed chips will have absorbed the beautiful wine and seasoning and have formed more of what a tamale base would be like.  Slice and scoop out like you would a pizza and serve!!!


Nice additions would be:


Jalepenos on the side

Crushed fresh avocado



Zucchini Lasagna - Serves 4

Ingredients

    1. 2 1/2 cups zucchini, sliced 1/4 inch thick ( about 2 medium)

    2. 1/2 lb lean ground italian chicken sausage

    3. 1/2 lb shredded organic chicken

    4. 1/4 cup onions, chopped

    5. 2 small tomatoes, cut up

    6. 1 (6 ounce) cans tomato paste

    7. 1 garlic cloves, minced

    8. 1/2 teaspoon dried oregano

    9. 1/2 teaspoon dried basil

    10. 1/4 teaspoon dried thyme

    11. 1/4 cup water

    12. 1/8 teaspoon pepper

    13. 1 egg

    14. 3/4 cup low fat Nancy’s cottage cheese ( or low fat or fat free ricotta)

    15. 1/2 cup mozzarella cheese, shredded ( I use 8 oz. divided)

    16. 1 teaspoon flour

  1. Directions

  2. 1.Cook zucchini until tender, drain and set aside. Fry meat and onions until meat is brown and onions are tender; drain fat. Add next 8 ingredients and bring to a boil.

  3. 2.Reduce heat; simmer, uncovered 10 minutes or until reduced to 2 cups.

  4. 3.In small bowl slightly beat egg.

  5. 4.Add cottage cheese, half of shredded cheese and flour.

  6. 5.In (1 1/2-qt.) baking-roasting pan arrange half of the meat mixture. Top with half of the zucchini and all the cottage cheese mixture. Top with remaining meat and zucchini.

  7. 6.Bake uncovered at 375 degrees F for 30 minutes.

  8. 7.Sprinkle with remaining cheese. Bake 10 minutes longer.

  9. 8.Let stand 10 minutes before serving.


Tabbouleh


  1.   1 1/4 Cups water or Organic chicken broth

  2.   1 Cup medium-grain bulgur

  3.   2 1/2 Teaspoons salt, plus more for seasoning

  4.   2 large ripe or 6 medium plum tomatoes - or - 1 cup chopped spinach

  5.   1 bunch fresh flat or curly-leaf parsley

  6.   1 bunch fresh mint

  7.   4 scallions

  8.   2 lemons

  9.   1/4 Cup extra-virgin olive oil

  10.    Freshly ground black pepper



Directions :


1. Bring the water to a boil in a small saucepan. Add the bulgur and 1/2 teaspoon of the salt if not using chicken broth. Stir and remove from the heat. Cover with a tight-fitting lid and let the bulgur sit for 30 minutes (don't uncover to peek during that time).

2. Use a paring knife to cut out the core of the tomatoes and halve them crosswise.

Squeeze out and discard the seeds. Chop the tomatoes into small pieces or mince the spinach and set aside.

3. Hold each bunch of herbs upside down over your cutting board and shave the leaves

off using a very sharp knife. Wash the leaves and dry well in a salad spinner or between

paper towels. Finely chop the herbs and put in a large serving bowl.

4. Thinly slice the white and green parts of the scallions and add to the herbs. Juice the

lemons through your fingers or a strainer (to catch the seeds) into the bowl. Stir in the

olive oil, remaining salt and black pepper to taste.

5. Fluff the bulgur with a fork and add to the salad. Toss in the tomatoes, and use a big

spoon to mix the tabbouleh together. Add the bulgur and tomatoes to the bowl. Use a big

spoon to mix everything together evenly. Taste and season with salt and pepper, if

necessary.


Upgrades Or Make it your Own:


Add more veggies: diced cucumber, sliced radishes, pitted kalamata olives or diced red

bell pepper.


All of that makes it a great base but you can make it a meal:


Add some protein i.e. meat, shredded cooked chicken, Shrimp, leftover salmon, crumbled feta cheese, or dice up some packaged flavored baked tofu.


I like to add minced spinach instead of the tomatoes or you can have both. 


Double the recipe and freeze part of it without the tomatoes, they don’t freeze well.





Sauteed Kale


I love having this around.


I saute 1 or two organic red onions and either Serrano or Jalepeno peppers de-seeded and minced in the two tablespoons of organic olive oil.  I get the jumbo big bag of organic Kale from Costco and chop and add to the onions and peppers and as the kale cooks it shrinks and if you cook this in a big enough pan, you can cook the whole bag and refrigerate.  I use this a base for salads, throw it in with scrambled eggs, or add some salmon or another protein of your choice and drizzle with balsamic vinegar.  It makes a decent size of cooked kale, but if  you eat it daily, it will stay in great shape for on hand meals or snacks! Great with cottage cheese as well