Thursday, September 26, 2019

Fall Favorites

Truth: This blog partly serves as my own personal recipe book that I reference OFTEN.  

Here are just a few of the recipes that I will be using on the regular this fall season!







80--- Breakfast Fried Rice



As if you need a reason to eat dinner for breakfast, or vice versa, this dish works great for both meals!  And adding a runny egg yolk to fried rice is amazing!

This fried rice has some riced cauliflower added to the brown rice base to add some vitamins, minerals and fiber, but keep the carbohydrate count in check.  Add veggies to your liking- and don't forget about the freezer section.  Frozen vegetables can be just as nutritious as fresh (and sometimes more so in the winter months where fresh vegetables have traveled a LONG way to get to your table).  The riced and spiraled options are plentiful in the freezer section, just watch out for the versions with added sauce or seasoning, which can have lots of sodium.


Breakfast Fried Rice
Serves 6

1 cup short grain brown rice, dry
1 3/4 cups low sodium chicken broth
1 Tbsp sesame oil
3 cups crumbled cauliflower (rice cauliflower)
1 10 oz bag frozen riced veggies (butternut squash, broccoli, carrots, sweet potato are options)
1 12 oz bag frozen peas and carrots
1 cup frozen shelled edamame
1/4 cup coconut aminos or low sodium soy sauce
12 slices uncured Canadian bacon, sliced into strips
1 Tbsp Hoisin sauce
6 eggs, cooked to order
3 green onions, chopped

Add broth and rice to a saucepan and bring it to a boil.  Reduce heat, cover and cook for 40 minutes, unless otherwise specified on packaging.  Remove from heat when broth has been absorbed.

In a large skillet, heat sesame oil over medium high heat.  Add cauliflower and sauté for 4-5 minutes, or until softened.  Mix in cooked rice, frozen vegetables, and soy and Hoisin sauces.  Cook for 5-6 minutes, stirring frequently, until vegetables are warm.  Add Canadian bacon strips.

Remove from heat and cook eggs to order (scrambled or sunny side up work great).  Top each portion with an egg and sliced green onions.  Season with additional soy sauce and/or Sriracha if desired. 

Nutrition info per 1 serving: 340 calories, 8 g fat, 21 g protein, 47 g carbohydrates, 5 g fiber

Friday, September 6, 2019

80(ish)--- Healthified Creamed Corn



Creamed corn is so dreamy! It's the perfect starchy addition to any summer meal. However, traditional versions are often loaded with butter and cream, which can make it a pretty calorie-dense option.  

This version utilized some of that corn as a creamy base (thanks to the blender), but still has a bit of butter and milk to get that yummy flavor!  Add your own combination of spices to match your meal (Mexican, Indian, Thai.....) or keep it basic like I did here.

Healthified Creamed Corn
Serves 6

7 large ears corn, husked
1 Tbsp unsalted butter
1/2 cup milk (I used whole, but you may opt for reduced fat)
1/2 tsp sea salt

Heat a grill or grill pan to medium-high heat.  Place corn eats onto the grill, reduce heat to medium, and cook for ~15 minutes, turning every 5 minutes to ensure even cooking/charring.  Remove from grill and allow to cool to the touch.

When slightly cooled, cut the corn from three ears and place into a blender or large food processor along with butter, milk and salt.  Puree until smooth.  Cut the corn off of the remaining four ears.  Add corn kernels and pureed corn mixture to a saucepan and heat over medium heat for 3-4 minutes or until warm.  Serve immediately!

Nutrition info per 1 serving: 119 calories, 2.7 g fat, 4 g protein, 24 g carbohydrates, 3.5 g fiber

Thursday, August 29, 2019

80(ish)--- Suppli al Telefono {de la Air Fryer}



When we went to Italy last summer these "fried rice balls" absolutely stole my heart.  Suppli al Telefono is risotto rice mixed with a yummy tomato sauce, wrapped around cheese, then breaded and fried.  SO GOOD.  When I first went all air-fryer crazy last year I had these gems in mind but never pulled the trigger.

Well, the trigger has been pulled.

These are easier to make than you'd think!  They make a yummy addition to a salad, or served as an appetizer.

Suppli al Telefono {de la Air Fryer}
Makes 10

Risotto
1 Tbsp olive oil (good quality like Pomora)
1/2 white onion
4 cloves garlic, finely minced
1 1/3 cups dry Arborio rice
2 cups low sodium chicken broth
14 oz can tomato sauce (Muir Glen is good)
1/2 Tbsp dried basil
1/2 Tbsp dried oregano
1/4 tsp salt
1/4 tsp ground black pepper

Suppli
2 1/2 (1 oz each) mozzarella string cheese sticks, cut into quarters
1 1/2 cups dried bread crumbs
1/2 tsp garlic powder
1/4 tsp sea salt
Dash ground black pepper

In a large skillet, heat olive oil over medium high heat.  Add chopped onion and cook until lightly browned, 3-4 minutes.  Add chopped garlic and dry rice. Saute for 3-4 additional minutes.  Add remaining risotto ingredients, reduce heat to medium low, and cook for 15-20 minutes or until rice is cooked through and sauce is absorbed.

Transfer risotto to a 9 x 13" baking dish and place in the refrigerator to cool.

Mix bread crumbs with seasonings.  Remove cooled risotto from refrigerator.  Use a knife to "slice" risotto into 10 equal portions.  Scoop out one portion, place a mozzarella piece into the center, then roll in bread crumb mixture.  Repeat with remaining risotto until 10 even balls are prepared.

Preheat air fryer, then set temperature to 360 degrees.  Place risotto balls into the basket (do not overcrowd and work in batches).  Cook for 18-20 minutes, or until lightly browned on the outside.  

Serve immediately!

Nutrition info per 1 ball: 118 calories, 2 g fat, 22 g carbohydrates, 4 g protein



Friday, August 9, 2019

80--- Grilled Chicken Pot Pie Salad



Chicken pot pie is the ultimate comfort food.  For colder months, my Little Mama's Chicken Pot Pie recipe is a favorite.  But who's to say that comfort foods are only for colder temperatures? I could use some comfort in the summer too.......

Grilled Chicken Pot Pie Salad to save the day.  All of the flavors of a chicken pot pie, but made into a cold chicken salad.  Perfect for warmer months.  It's loaded with veggies and protein making it a healthy option too!

I served mine on a Skinny Taste Air Fryer bagel.  The recipe is SO simple and amazing!  There are instructions for using an oven too.  Give it a try!

Grilled Chicken Pot Pie Salad
Serves 6

1 1/2 lb raw boneless skinless chicken breast, trimmed
1/2 tsp smoked paprika
Salt and ground black pepper
1/2 medium red onion, finely chopped
2/3 cup green peas (if frozen, defrosted)
4 small carrots, chopped
3 celery ribs, chopped

DRESSING
4 oz plain nonfat Greek yogurt
3 Tbsp lite mayonnaise (vegan if you can find it)
2 tsp low sodium chicken Better than Bouillon paste
1/2 tsp dried thyme
1 tsp dried parsley
1/2 tsp dried oregano
1/4 tsp garlic powder
1/4 tsp salt
Ground black pepper to taste

Season chicken breast with smoked paprika, salt and pepper. Grill over medium high heat until it reaches an internal temperature of 160 degrees.  Allow to sit at room temperature for 10-15 minutes before transferring to the refrigerator to cool completely.

When chicken has cooled, toss with remaining salad ingredients.  Whisk together dressing ingredients and gently mix into the salad ingredients. 

Cover and refrigerate for 2-3 hours prior to serving (overnight is fine as well).

Nutrition info per one serving: 187 calories, 5 g fat, 27 g protein, 10 g carbohydrates, 3 g fiber

Friday, July 19, 2019

80--- Green Chile Turkey Meatballs {Air Fryer Recipe}



I realize that my recipes have been highly focused on ground turkey lately.  But I could NOT wait to post this one.  The Mexican flavor in meatball form is amazing.  I love cooking my meatballs in the air fryer- it keeps the inside juicy and the outside gets brown and crispy.  

I served these with my Enchilada Gravy, mashed parsnips, and roasted Brussels Sprouts.  Highly recommended!  


Green Chile Turkey Meatballs
Makes ~20 large meatballs

1 1/2 lb lean ground turkey
1 egg
7 oz can diced green chiles
1/2 cup finely chopped red onion
2 oz crushed tortilla chips
1/4 cup course or medium ground cornmeal
1 tsp salt
1 tsp garlic powder
2 tsp ground cumin
1 tsp smoked paprika
1/2 tsp ground black pepper
2 tsp dried cilantro

Combine all ingredients in a bowl (don't be afraid to get your hands dirty), cover and refrigerate for 3-4 hours.

After mixture has chilled, use a 3 Tbsp (#20) scoop to form meatballs.  Preheat air fryer to 375 degrees.

Cook meatballs in two batches, each for 12 minutes or until internal temperature reaches 160 degrees.

Serve immediately!

Nutrition info per 1 meatball: 86 calories, 3.5 g fat, 7.5 g protein, 5 g carbohydrates, 0.5 g fiber


Wednesday, June 12, 2019

80--- Mushroom and Swiss {ish} Turkey Burger Bowls {Gluten-Free, Dairy-Free}



If meal prep is your thing, this one's for you.

If you love a good turkey burger but want a creative way to serve it, this one's for you.

If you like healthy meals, this one's for you.

I made a yummy {faux} Swiss sauce with cashews (see below), but you may certainly substitute a dairy-full sauce of your choice!  The cashew sauce will NOT disappoint however, regardless of your dairy desires.

Mushroom and Swiss{ish} Turkey Burger Bowls
Serves 4

SWISS{ISH} SAUCE (adapted from Wallflower Kitchen)

1 1/4 cups raw cashews, soaked overnight
1/4 cup nutritional yeast
1 cup unsweetened PLAIN almond milk
1 Tbsp mild miso paste
1/2 tsp salt
2 cloves garlic
1/2 tsp Worcestershire sauce
1/2 tsp dry mustard

Combine all ingredients in a high powered blender and mix for 3-4 minutes, until a puree is formed.  If your mixture is a bit grainy, mix for 1-2 minutes longer.  Store in a covered container in the refrigerator until ready to heat and serve.

TURKEY

1 lb lean ground turkey (90-93% lean)
1 1/2 tsp Unami seasoning (or seasoning salt blend of choice)
1/2 tsp smoked paprika
1/4 tsp ground black pepper

In a nonstick skillet over medium high heat, brown turkey, and season with Unami, paprika, and pepper.  Remove from heat and cover while other bowl ingredients are prepped, if needed.


MUSHROOMS & ONIONS

1 Tbsp butter or olive oil
1 yellow onion, thinly sliced
2 cloves garlic, minced
16 oz sliced white mushrooms
1/2 tsp salt
1/4 tsp ground black pepper
Fresh parsley, chopped (to garnish)

Heat butter or oil over medium high heat in a larger nonstick skillet.  Add onion and sauce for 2-3 minutes or until fragrant.  Add mushrooms and cook for 2-3 minutes, then reduce heat to medium and add garlic.  Season with salt and pepper and continue to cook for 7-8 minutes or until softened and browned.

QUINOA

2 cups low sodium chicken broth
1 cup dry quinoa, rinsed well

Combine broth and quinoa in a saucepan.  Bring to a boil, then reduce heat to a simmer, cover and cook for 15 minutes or until broth is absorbed.

To plate: Place 1/2 cup quinoa into a shallow bowl, then top with 1/4 ground turkey, and 1/4 of the mushroom and onion mixture.  Drizzle with 3-4 Tbsp heated (in a microwave or saucepan) Swiss sauce.  Garnish with finely chopped parsley.

Nutrition info per one bowl as plated above: 465 calories, 22 g fat, 35 g carbohydrates, 6.5 g fiber, 36 g protein

Thursday, June 6, 2019

80--- Carob Date Energy Balls



It's officially summer! Not sure about your family, but in mine it means were are ON THE GO.  {Insert needed energy}

These simple little bites are the perfect snack! Naturally sweetened and unprocessed, they will give you sustainable energy to get you through your busy schedule of activities.

Carob Date Energy Balls
Makes 16

18 pitted Medjool dates
1 1/4 Tbsp coconut oil
1/4 cup rolled oats
1/2 cup roasted cashews
1 Tbsp honey (optional)
1/3 cup unsweetened coconut flakes
1 1/2 Tbsp toasted carob powder

Place cashews and oats into a large food processor and mix until finely chopped.  Add remaining ingredients and mix until a puree is formed.  Use your hands to roll the puree into 16 balls (~2 Tbsp each).  Keep in a covered container in the refrigerator (or cooler if you're camping!). 

Nutrition info per 1 ball: 92 calories, 5 g fat, 11 g carbohydrates, 2 g fiber, 1.5 g protein

Sunday, May 19, 2019

Meal Plan Mondays {Vegetarian Week}

Whether you're a vegetarian or not, it's hard to dispute the evidence that a plant-based diet is overall good for your health.  A vegetarian diet SHOULD BE high in fiber and whole foods.  If you're considering dabbling in this type of diet, give this week's meal plan a spin!  You won't miss out on flavorful foods, that's for sure.


Breakfast:
(make ahead - they keep in the fridge or freezer throughout the week for a quick breakfast)


Lunch:


Dinner #1:


Dinner #2:


Dinner #3:
with



Dinner #4:


Dinner #5:


Cocktail:


Dessert:


Friday, May 10, 2019

80--- Watermelon and Cucumber Salad with Mint, Pistachio, and Feta Pesto



This is like a pre-game for summer.  We aren't quite there but you can taste it! So, you'd better get those taste buds ready too.

Watermelon and Cucumber Salad with Mint, Pistachio, and Feta Pesto
Serves 4

4 cups cubed watermelon (1/2" cubes)
1 english cucumber, chopped
1/4 cup finely diced red onion

PESTO
1 oz shelled salted pistachios
4 oz reduced fat crumbled feta cheese (you may use regular if you desire)
1 tbsp red wine vinegar
1 tsp avocado oil
10 fresh mint leaves

In a small food processor, combine pesto ingredients except for feta.  Chop finely.  Transfer to a small bowl and fold in feta crumbles. 

Toss salad ingredients together in a large bowl and add pesto.  Stir gently to coat.  Refrigerate for 30 minutes prior to serving.

Nutrition info per 1/4 recipe: 154 calories, 5.5 g fat, 9 g protein, 22 g carbohydrates, 2 g fiber


Thursday, May 2, 2019

80--- Jicama Fries {Air Fryer Recipe}



If you haven't fallen in love with jicama yet, it's time.

Jicama is a fantastic root vegetable.  It is low in calories, but contains a great amount of fiber  (6.5 grams cup) along with vitamin C, folate, magnesium, and potassium.  It is a bit sweet and super crunchy.  Most commonly it is used in salads or salsas, like my Jicama Chopped Salad.

You can roast jicama as well!  I have made this recipe in my oven before, but I now prefer the air-fryer method for ease.  If you do not have an air fryer, the oven works just fine!  The fries stay crisp on the inside yet being golden brown on the outside.

Jicama Fries
Serves 3

1 large jicama, peeled (I like to use a paring knife) and sliced into 1/4" sticks
1/2 tsp smoked sea salt flakes (regular sea salt is a fine substitute)
1/2 tsp ground cumin
1/2 tsp chili powder
Olive oil spray

Preheat air fryer (or oven) to 400 degrees.  In a small bowl spray jicama with olive oil spray then toss with spices to coat evenly.

Cook for 15 minutes in the air fryer or 20 minutes in the oven, until lightly browned.

Serve with a side of guacamole or salsa for dipping.

Nutrition info per 1 cup: 49 calories, 0 g fat, 1 g protein, 12 g carbohydrate, 6.5 g fiber

Sunday, April 28, 2019

Meal Plan Monday {Lindsay's Week}

Meal Plan Monday are a new feature to the blog!  Each Sunday I will post a meal plan for your week so that you can shop, prep, and hit the ground running on Monday with healthy choices (8020 style of course).

Each week look for one breakfast, one lunch (prep-ahead), and FIVE dinner ideas.  And just to make it well-rounded, I will add in a dessert  and cocktail recipe too!

This week is appropriately named Lindsay's Week because it is a round up of my favorite macro-friendly choices! There's a little Mexican flare in this week too because (1) it's amazing and (2) Cinco de Mayo!

Let's do this!

Breakfast: 

Lunch:
(Note: use alternative chickpea or lentil pasta if unable to find Banza near you)


Dinner #1:

Dinner #2:


Dinner #3:

Dinner #4:
(add grilled chicken for extra protein boost)


Dinner #5:

Cocktail:

Dessert:

Sunday, April 14, 2019

20--- Carrot Ginger Mimosas



Looking for something special for your brunch table? These springtime mimosas are just the thing.

Carrot Ginger Mimosas
Serves 4

2 cups 100% carrot juice
1 cup 100% apple juice
2 tsp minced ginger (from a jar works best)
1/4 tsp salt
16 oz extra dry champagne
Parsley for garnish

Combine juices, ginger, and salt in a blender.  Mix until combined.  Pour through a fine mesh strainer into a spouted bowl or pitcher.

Pour 4 oz of juice into a serving glass and top with 4 oz of champagne. Garnish with a sprig of parsley.


Thursday, April 11, 2019

80--- Easter Brunch Ideas

Maybe you're trying to continue with those healthy eating resolutions............

Maybe you're saving some room for chocolate eggs and bunnies...........

Regardless of your reason, here are a few HEALTHY recipes for your Easter brunch!









Saturday, March 30, 2019

80--- Turkey Sausage and Zucchini Meatballs {Macro Friendly}



These delicious meatballs have the added surprise of veggies.....and along with that comes fiber, vitamins, and minerals!  Don't "hide" your vegetable additions: boast about them! Let your family, kiddos, co-workers, etc know how fantastic veggies can be!

This recipe makes large meatballs- or a large quantity of smaller meatballs- which makes them great for freezing (on a sheet pan in the freezer, then transfer to a gallon size freezer bag) and reheating for meals or lunches later.

Turkey Sausage and Zucchini Meatballs
Makes 24 large meatballs

1 yellow onion, finely chopped (I used my food processor)
3 cloves garlic, finely chopped
1 lb ground Italian turkey sausage
1 1/2 lb lean ground turkey burger
2 Tbsp balsamic vinegar
2 Tbsp finely chopped fresh oregano
2 Tbsp finely chopped fresh basil
2 small zucchini (1/2 finely shredded, 1/2 grated)
1/2 cup cornmeal
1 egg
1 tsp salt
1/4 tsp ground black pepper
1/2 tsp smoked paprika

Combine all ingredients (by hand works best) in a large mixing bowl. Cover and refrigerate for 1 hour (or up to one day).  

Preheat oven to 400 degrees.  Spray a muffin pan (regular size) with olive oil spray.  Use a 4 Tbsp cookie scoop (or measuring cup) to scoop out mixture and use your hands to roll into balls.  Place balls into the muffin pan.  Note: you may also use a smaller muffin tin for making smaller meatballs; yield will be ~36.

Bake for 20-25 minutes, flipping meatballs halfway.

Serve with your favorite sauce, on pasta, or on a salad, or in sandwich, or wrap.............

Nutrition info per 1 meatball: 83 calories, 3.5 g fat, 10 g protein, 2.5 g carbohydrates, 0.5 g fiber

Monday, March 11, 2019

St. Patricks' Day Avocado Tribute



Green food is so trendy right now.... and hopefully will be forever.

This green fruit is full of healthy fats, in season year round (in Mexico), and has a multitude of uses!

Avoid the artificially green-dyed food and go green in the best way possible for your St. Patricks' Day celebration this year- with avocados!  Here is a round-up of some of my favorite recipes:









Not green but absolutely worth a mention

Also not green, also worth the mention

Thursday, February 21, 2019

80--- Butternut Breakfast Bisque



It seems that the whole country has been in some sort of cold spell for the month.  Which leaves me thinking.........soup for breakfast? 

This bisque is a marriage of sorts.  It has the sweetness that many crave in the morning, but the warm comfort of a soup.  The combination leaves you satisfied all morning long!

Butternut Breakfast Bisque
Serves 2

14 oz cubed butternut squash
2 cups unsweetened vanilla almond milk
2 scoops vanilla whey protein powder
8 oz plain greek yogurt
1.5 Tbsp honey
1 tsp ground cinnamon
Granola of your choice (optional)
Chopped walnuts (optional)

Bring almond milk to a boil in a medium saucepan.  Add butternut squash, reduce heat to medium, and cook for 15 minutes or until soft.  Use an immersion blender to puree.

In a small blender, combine yogurt, whey powder, honey, and  cinnamon.  Whip for one minute.

Serve bisque warm, topped with yogurt mixture, granola of your choice and chopped walnuts (optional).

Nutrition info per 1 serving (without granola): 298 calories, 3.5 g fat, 26 g protein, 45 g carbohydrates, 5 g fiber


Monday, February 4, 2019

80--- Vegan Cheddar and Roasted Broccoli Soup with Popcorn Croutons



Sometimes, you have to get a little weird to keep things fresh in the kitchen.  Hence my popcorn croutons, which by the way are fun and delicious.  I used Pop Zero {in Guilt-Free Cinema}, which is a great option if you're looking for a delicious and healthy option! 

This creamy vegan soup is high in protein and is super healthy!  I don't always use tofu, but when I do it's to boost the plant-based protein content of my recipes.  That gives this soup extra staying power.

Vegan Cheddar and Roasted Broccoli Soup with Popcorn Croutons
Serves 4

4 cups broccoli florets, trimmed of large stems
2 Tbsp olive oil, divided
1/2 tsp vegetable seasoning (or other seasoning salt mixture of your choice)
1 yellow onion, chopped
1 Tbsp minced garlic
2 Tbsp Worcestershire sauce
1 lb crumbled cauliflower (in your grocery store's bagged produce section)
2 cups unsweetened plain almond milk (or other plant milk)
16 oz silken tofu, drained of liquid
2 cups vegetable broth
2 Tbsp red miso
3/4 cup nutritional yeast
1/2 tsp smoked paprika
1/2 tsp salt
1/4 tsp ground black pepper (more to taste)
2 cups popped popcorn

Preheat oven to 425 degrees.  Toss broccoli with 1 Tbsp olive oil, then spread on a sheet pan lined with parchment paper.  Sprinkle with seasoning salt and pepper.

In a large stock pot heat remaining 1 Tbsp olive oil over medium high heat. Add onion and garlic and saute until fragrant, ~3 minutes.  Add Worcestershire sauce and cauliflower crumbles and saute for 2-3 minutes.  Stir in remaining ingredients and bring to a boil.  Reduce heat and cook for 8-10 minutes, or until cauliflower is completely softened.

While soup cooks, place broccoli into the preheated oven and roast for 8-10 minutes, or until lightly browned.  

Use an immersion blender to puree soup.  If you desire a thicker consistency, continue to cook on a low boil for 5-6 additional minutes.

Serve in soup bowls topped with 1/2 cup roasted broccoli, then popcorn.  Sprinkle with additional nutritional yeast and ground black pepper if desired.

Nutrition info per 1 serving with toppings: 256 calories, 9.5 g fat, 26 g protein, 19 g carbohydrates, 6 g fiber