It's been a while since I made a new tortilla pizza. This one is loaded with healthy fats.
Omega-3's are powerful antioxidants that we should all eat more of.
Salmon, as you know, is a wonderful source of these fatty acids.
I do not like salmon. There I said it.
I know I should.
But I don't.
Smoked salmon is a wee bit more likeable.
And then you put it on a pizza and it's downright edible.
Simple Smoked Salmon Tortilla Pizzas
Serves 4
4- 10" flour tortillas
2 Tbsp olive oil
3 cloves garlic, finely minced
3 oz smoked salmon, chunked
1/4 cup chopped chives
1/4 cup capers
4 oz part-skim shredded mozzarella
Dash salt and fresh ground black pepper
Preheat oven to 400 degrees.
In a small skillet, heat olive oil over medium-high heat. Add minced garlic and saute for 2-3 minutes, until fragrant and lightly brown.
Place tortillas onto baking sheets. Spread garlic and olive oil evenly among flour tortillas, brushing olive oil to cover entire tortilla.
Top each tortilla with 1 oz cheese, chunks of smoked salmon, 1 Tbsp chives, and 1 Tbsp capers. Sprinkle each with salt and pepper.
Bake for 5 minutes, then transfer pizzas directly onto the middle rack and bake for additional 2 minutes, until tortillas are lightly browned and crisp.
Remove from oven and cool slightly before slicing into four slices.
*These are excellent cold- so make an extra for your lunch the next day!
*Also great as an appetizer!
Nutrition Info per 1 pizza: 275 calories, 14 g fat (7 g monounsaturated, 3 g polyunsaturated), 16 g protein, 22 g carbohydrates, 2 g fiber
Recent studies have shown that the addition of 30-60 minutes of exercise into a sedentary lifestyle may not be best way to achieve or maintain a healthy weight.
These studies highlight NEAT as being the "solution". NEAT is non-exercise activity thermogenesis. Huh? Basically it is adding activity throughout your day and becoming less sedentary.
What does it look like? Well, basically it is an increase in those Activities of Daily Living: grocery shopping, going up and down the stairs in your house, fidgeting, (everything we do not sports-like, eating, or sleeping).......etc.
Can you increase your metabolism simply by moving more?
Possibly.
How do you add more NEAT to your day?
-- Consider wearing a pedomoter! I'm sure you are familiar with the 10,000 steps goal.
-- Before you sit down, do 5 or 10 squats
-- When going upstairs, or downstairs, in your home or office go up and down twice before reaching your destination
-- Park further away from a store
-- Become a fidgeter! Think of those fidgeters in your life. I am willing to bet they are at a healthy weight!
-- Make cleaning your house a calorie-burning session! Dance, sing, jump, etc.
Does this replace regular exercise?
NO. Cardiovascular exercise at a moderate intensity and resistance exercise is important for heart health, increasing and maintaining lean body mass (muscle), and bone health. Plus it generates those feel-good endorphins that can help with depression and anxiety.
What will you do more of today to increase your NEAT?
I knew that you needed another breakfast recipe.
With protein, grains, and goodness.
Here she be:
Breakfast Tabbouleh
Serves 3
1 cup cooked quinoa, chilled
1/2 apple, chopped
1 tsp fresh lemon juice
3/4 cup green seedless grapes, halved
5-6 dried figs, chopped
1/3 cup dried chopped walnuts
2 oz crumbled feta cheese
2 Tbsp honey
1 tsp butter
1/4 tsp ground cinnamon
1/4 tsp ground nutmeg
Combine apple and lemon juice and toss to coat. Remove chopped apple and fold it into quinoa. Add grapes, figs, walnuts, and feta.
In a small bowl, microwave butter, honey, and spices for ~30 seconds, until butter is melted. Stir well, then fold into quinoa mixture.
Serve immediately or cover and refrigerate overnight prior to serving.
Nutrition Info per 1 cup: 353 calories, 14 g fat, 10 g protein, 46 g carbohydrates, 6.5 g fiber
Avocados are Mother Nature's butter.
So these must be Mother Nature's brownies.
Well done, Mother Nature, well done.
Mexican Chocolate Avocado Brownies
Makes ~8
1/2 cup pureed avocado (~1 small avocado)
2/3 cup white sugar
1 tsp pure vanilla extract
2 eggs
1/3 tsp baking powder
1/3 cup high quality unsweetened cocoa powder
1/2 cup flour
1 tsp ground cinnamon (omit for regular brownies)
Preheat oven to 350 degrees.
Beat together avocado puree, sugar, vanilla, and eggs.
In a separate bowl, mix remaining dry ingredients. Beat dry ingredients into wet.
Pour batter into a round 9" cake pan, prepared with baking spray (*you may also use an 8x8" square pan).
Bake for ~20 minutes, until a toothpick inserted into the center of the brownies comes out clean!
Cut into 8 (or 9 if using a square pan) even slices and serve!
1. I am in love with Storiebrooke's Etsy shop. She sells these fantastic paint-dipped spoons and chopsticks. It makes me say "I could do that!". But I know I never will. So I will just buy them from her.
2. This smoothie is right up my alley. Thanks Jessie Jane! For all the carrot juice that I drank during my pregnancy I'm lucky my sweet babe didn't come out orange.
3. I've never eaten a ramp but Colleen makes me want one! I'm on a mission. So I can make this.
4. I made these (minus the chocolate chips) this week. I was looking for a peanut butter cookie recipe that would travel well for a fishing trip my hubbster, his bro, my dad and eight of their closest friends will be going on next month. My love, who doesn't even like peanut butter cookies, said that they were the best that he has ever had. Crisp on the outside, chewy in the center. SCORE.
Easy and amazing!
Buffalo Turkey Burgers
Serves 6
1 lb lean ground turkey
1 cup Frank's hot wing sauce, divided
2 Tbsp nonfat plain Greek yogurt
1/2 cup finely chopped white onion
2 Tbsp finely chopped carrots
2 Tbsp finely chopped celery
2 Tbsp yellow cornmeal
1 egg white
1/4 tsp salt
Dash ground black pepper
1/2 cup blue cheese crumbles + more for topping if desired
Combine turkey, 1/4 cup hot sauce, onion, celery, carrots, cornmeal, egg white, salt, pepper, and 1/2 cup blue cheese. Mix well with clean hands. Allow mixture to sit in refrigerator for 1 hour. Form into six even patties.
Heat a large nonstick skillet (or use a nonstick mat on the grill) over medium heat. Add two burgers, cover and cook for 8-10 minutes per side. Pour remaining hot sauce into a shallow bowl and mix in Greek yogurt. Dip each burger into the sauce, coating evenly. Place onto buns.
Serve garnished with baby arugula, additional hot sauce, and additional blue cheese crumbles, if desired.
Nutrition Info per 1 burger (without bun or toppings): 177 calories, 8.5 g fat, 19 g protein, 5 g carbohydrates, 0.5 g fiber
A few weeks ago I made my first lasagna, which I planned to post on this blog.
It was a pain in the arse!!!!
I couldn't post it. I just couldn't do that to you. TOO MUCH TIME IN THE KITCHEN!! And I love to cook. You poor soles that hate to cook would have really hated me.
This is easier. And just as tasty. With more vegetables. And fewer noodles.
Easy Vegetable Lasagna Stack
Serves 5
VEGETABLES
10 oz sliced mushrooms
1 red bell pepper, seeded and sliced
1/2 yellow onion, sliced
1 1/2 cups broccoli florets, trimmed
1 large yellow summer squash, chopped
1/4 cup fresh basil leaves, chopped
3 Tbsp olive oil
1/3 cup balsamic vinegar
1/2 tsp salt
Several dashes fresh ground black pepper
1/4 tsp crushed red pepper
CHEESE
10 oz part-skim ricotta cheese
1 1/2 cup cauliflower florets, finely chopped
1/4 cup water
2 tsp olive oil
3 cloves garlic, finely minced
1 cup baby spinach leaves, finely chopped
1/3 cup 2% milk
1/4 tsp salt
1/8 tsp fresh ground black pepper
THE REST
7-8 lasagna noodles, cooked in vegetable broth until al dente, then sliced into thirds
1 1/2 cups marinara sauce of choice (I like Hunt's in the can- no added sugar!!!), heated
For the vegetables: Preheat oven to 400 degrees. Toss all ingredients together in a large glass baking dish. Bake for 20-25 minutes, until vegetables are softened. Remove from oven and set aside.
For cheese: heat olive oil in a large skillet over medium high heat. Add garlic and cauliflower. Saute for ~3 minutes, then add water. Cook until cauliflower has softened, ~ 5 minutes. Stir in spinach and continue to saute until wilted. Add ricotta, milk, salt and pepper. Mix well and remove from heat.
For serving: place 1/2 cup vegetables on a plate and top with two noodle thirds, then 3 Tbsp cheese mixture, then 1-2 Tbsp sauce. Repeat layering and serve, topped with shredded part-skim mozzarella cheese, if desired.
Nutrition Info per 1 serving: 397 calories, 17 g fat, 15 g protein, 44 g carbohydrates, 4.5 g fiber
