Monday, April 16, 2018

80--- Cilantro Lime Quinoa



Spring is here and now onto Cinco de Mayo preparations! And that's fine by me. Mexican food is easy to make healthy.  You can load up on the veggies, and flavor with loads of spices instead of saturated fats (sour cream, cheese, etc).

Quinoa is such a great grain. High in fiber and protein it will keep you fuller longer.  This recipe is full of flavor.  I encourage you to substitute it for rice in your next Mexican meal.

Cilantro Lime Quinoa
Serves 8

1 1/2 cup quinoa, rinsed in a fine mesh strainer
3 cups low sodium vegetable or chicken broth
1 large bunch of cilantro (majority of stems included)
1/4 red onion, coarsely chopped
3 limes, juice and zest
1 tsp avocado oil (substitute olive oil if needed)
1/2 tsp sea salt

In a medium saucepan combine quinoa and broth.  Bring to a boil, then reduce heat to medium low, cover, and cook for 15-20 minutes, or until all broth is absorbed.  Remove from heat.

While quinoa is cooking, combine cilantro, onion, lime juice and zest, olive oil, and salt in a large food processor.  Mix until a puree is formed.

Transfer cooked quinoa to a serving bowl and stir in cilantro mixture.  Serve immediately!

Nutrition info per 1/2 cup: 124 calories, 3 g fat, 4 g protein, 21 g carbohydrates, 2 g fiber

Monday, April 2, 2018

80--- Avocado Green Goddess Spring Salad



Most of the country is in full blown spring mode.

Here in Montana things are a bit delayed.

But I'm trying to swing the vibes in our favor.

This salad helped.

Avocado Green Goddess Spring Salad
Serves 6

2 cups baby arugula
4 cups green peas (frozen work great)
2 cups chopped fresh asparagus (look for thinner stalks)
5 whole green onions, chopped

DRESSING
1/2 avocado
3/4 cup fresh basil leaves
1 small bunch flat leaf parsley
2 Tbsp buttermilk
1 tsp Worcestershire sauce
1 tsp minced garlic
1/4 cup fresh chives
1 Tbsp fresh mint leaves
Zest from one lemon
Juice from two lemons
1/2 tsp salt
Dash ground black pepper

Combine all dressing ingredients in a food processor and puree until smooth.

If using frozen peas, defrost in a strainer under cold water.  Transfer to a bowl and toss with remaining ingredients.  Add dressing and use a spatula to gently combine.  Cover and refrigerate for one hour, or until ready to serve.

Nutrition info per 1 serving: 127 calories, 2.5 g fat, 20 g carbohydrates, 8 g protein, 7 g fiber

Friday, March 23, 2018

80(ish)--- Carrot Cake Oatmeal


I'm relatively sure that I have never met a soul who doesn't like carrot cake.  It's a classic comfort food.

This oatmeal encompasses all that is delicious and healthy in a carrot cake.  Carrots.  Walnuts. Pineapple. Coconut. Cream cheese frosting.

Carrot Cake Oatmeal
Serves 4

3 cups water
1 cup steel cut oats
1 large carrot, finely shredded
1/4 cup finely shredded unsweetened coconut
5 Tbsp crushed pineapple
1/3 cup finely chopped walnuts
1/4 cup raisins (optional)
1/4 tsp ground cinnamon
1/8 tsp ground nutmeg
1/8 tsp ground ginger
2-3 Tbsp brown sugar, to desired sweetness

Bring water to a boil in a large saucepan.  Add oats, reduce heat to medium, and cook for 10 minutes, stirring occasionally.  Add carrots, coconut, pineapple, and raisins and continue cooking until desired consistency, ~8-10 minutes.  Remove from heat and stir in remaining ingredients.

Garnish each serving with additional raisins, walnuts, and coconut, if desired.

Nutrition Info per 1 serving: 305 calories, 16 g fat, 7 g protein, 31 g carbohydrates, 6 g fiber

Friday, March 2, 2018

80(ish)--- Spicy Chipotle Turkey Tamale Pot Pies

 

This photo is like one of those "surprise eggs" that the kids love.  What's inside? That's half the fun!

However with those eggs often the anticipation outweighs the surprise.

Not with these.  They are filled with a spicy, delicious, enchilada-inspired chili.

Spicy Chipotle Turkey Tamale Pot Pies
Serves 4

For chili:
1 tsp olive oil
1 yellow onion, chopped
1 tsp minced garlic
1 lb lean ground turkey
8 oz diced green chiles
1 can low sodium black beans, drained and rinsed
2 Tbsp cornstarch
15 oz can mild red enchilada sauce
1 can adobo chiles in sauce
2 tsp ground cumin
1 tsp chili powder
1 Tbsp smoked paprika
2 tsp dried cilantro

For tamale topping:
3/4 cup ground cornmeal
3/4 cup all purpose flour
1/3 cup wheat germ
2 eggs
1 cup buttermilk
1/4 cup olive oil
2 Tbsp sugar
3/4 tsp baking soda
1/2 tsp salt

Preheat oven to 375 degrees.  Spray the rims of four 16 oz ramekins with olive oil spray.

To make chili, heat olive oil over medium high heat.  Add garlic and onion and sauce until fragrant and lightly browned. Add ground turkey, cooking until browned.  Stir in chiles and black beans, then sprinkle in cornstarch, mixing to coat.  

Add spices, enchilada sauce, and the sauce from the can of adobo chiles (~2 Tbsp).  Bring to a boil, then reduce heat to low to allow to thicken slightly for 3-4 minutes.

While chili thickens, whisk together all tamale topping ingredients. 

Fill each ramekin ~ 3/4 of the way with chili topping, then spoon tamale topping onto the top.  Place ramekins onto a baking sheet (to catch drips), and transfer into the preheated oven.

Bake for 25 minutes, or until crust is lightly browned.

Remove from oven and allow to sit for 10 minutes prior to serving.  Chili inside will be hot!


Nutrition info per 1 pot pie: 504 calories, 15 g fat, 32 g protein, 50 g carbohydrates, 10 g fiber

Saturday, February 24, 2018

20--- Dark Chocolate, Almond, Coconut Rice Krispie Treats



It's been a while since I've posted a 20.

But this recipe was worth the wait.  If you're an Almond Joy fan, this will win your heart.  

Dark Chocolate, Almond, Coconut Rice Krispie Treats
Serves 8

1/4 cup coconut oil
2 1/2 Tbsp butter, divided
10 oz mini marshmallows
1 tsp pure coconut extract
5 1/2 cups crispy rice cereal
2 cups dark chocolate chips
1 tsp almond extract
1 cup sweetened shredded coconut, divided
1/2 cup sliced almonds

Prepare a 9x9 baking dish with baking spray.  

In a large saucepan melt coconut oil and 2 Tbsp butter over medium heat.  Add marshmallows and stir until melted (mostly), stir in coconut extract.  Stir in rice cereal and 1/3 cup shredded coconut and mix until evenly coated.

Press cereal mixture into the baking dish.

In a double boiler melt chocolate chips over boiling water.  Stir in remaining 1/2 Tbsp butter and almond extract and mix until smooth.  Pour mixture over rice cereal and spread evenly.  Immediately sprinkle on remaining shredded coconut and sliced almonds, pressing gently to incorporate into the chocolate. 

Allow to cool entirely before slicing into 8 rectangles and serving.  You may transfer them to the refrigerator to speed up the cooling process if needed.

Monday, February 5, 2018

80--- Sweet Potato Breakfast Bowl



I consider myself the queen of leftovers.

Nothing goes to waste. 

This recipe should prove it.

Bake an extra sweet potato for dinner the night before and voila!  A high fiber, high protein, delicious breakfast is served. NO added sugars required!

Sweet Potato Breakfast Bowl
Serves 1

6 oz cooked sweet potato (with skin)
8 oz nonfat plain Greek yogurt
2 Tbsp granola of your choice (the fewer added sugars the better)
1 Tbsp powdered peanut butter (PB2 or PBfit)
1/2 tsp ground cinnamon

Reheat the sweet potato in the microwave (45-60 seconds is sufficient).  Add sweet potato (with skin) to a large food processor and add 6 oz Greek yogurt and cinnamon.  Mix until a smooth puree is formed. Transfer mixture to a bowl, then top with remaining 2 oz Greek yogurt, granola, and powdered peanut butter.

Other topping options include sliced bananas, hemp seeds, chia seeds, or pumpkin seeds.

Enjoy!

Nutrition info per 1 serving as pictured: 360 calories, 30 g protein, 3.5 g fat, 52 g carbohydrates, 7 g fiber, 270 mg sodium

Friday, January 26, 2018

80--- Green Tahini Dip

Sometimes your veggies just need a little something to dive into to make them more desirable.  



Why not add some healthy fats with tahini while you're at it?

Tahini is a paste made from ground sesame seeds.  It is high in minerals and healthy fats too!  This green version is delicious and can be used as a dressing as well.

Green Tahini Dip
Makes ~ 1 cup

1/2 cup tahini (preferably from unhulled sesame seeds)
1 cup fresh parsley
2 Tbsp chopped fresh dill
1/4 cup fresh cilantro
1/3 cup fresh lemon juice (from ~ 2 lemons)
3 scallions
1 Tbsp extra virgin olive oil
2 tsp minced garlic
1/4 tsp sea salt
Dash ground black pepper
Dash crushed red pepper (more for spice)

Combine all ingredients in a large food processor, pureeing until smooth.

Store in an airtight container in the refrigerator for 2 hours prior to serving.

Nutrition info per 2 Tbsp: 112 calories, 9 g fat (mostly unsaturated), 4 g protein, 3 g carbohydrates, 1 g fiber, 90 mg sodium