Month: April 2020

Pan Roasted Pork chop.

Pan Roasted Pork chop.

Print Recipe Pin Recipe

Ingredients
  

  • 1 pork chop
  • 6 – 8 baby potatoes halved
  • 2 leaves kale chopped
  • 2 large pieces broccoli chopped
  • 3 sun-dried tomatoes chopped
  • 1- inch slice red onion chopped
  • 1 clove garlic chopped
  • 1 pinch habanero pepper minced (or anything to add a hint of heat)
  • pinch thyme
  • pinch sage
  • salt and pepper
  • olive oil
  • 1 cup stock/broth
  • 1 Tbsp butter
  • 1 Tbsp flour

Instructions
 

  • In a large pan (preferably heavy cast iron), add enough olive oil to coat the bottom of the pan, and bring to medium-high heat. Once heated, add the pork chop on one side, and your halved baby potatoes on the other. Season everything with salt and pepper.
  • Once pork chop has a good sear on the one side (after about 5-7 minutes), flip it and cook until done (a couple more minutes – or until it reaches and internal temperature of 150°F).
  • Remove pork chop from pan and let rest.
  • While pork chop is resting, add the broccoli, along with the red onion, garlic, and habanero pepper and an extra drizzle of olive oil, roasting for about 5 minutes, until broccoli and potatoes start to brown.
  • Once browned, add in your kale, a pinch of thyme, and pinch of sage. Mix to combine, then add about a 1/2 cup of stock. Cook until stock has absorbed.
  • Remove potatoes and vegetables from pan.
  • Add 1 Tablespoon of butter, and tablespoon of flour, mixing together. Once flour has absorbed into the butter, and is bubbling, add about a 1/2 cup of stock, mixing until thickened. Add more stock if pan gravy becomes too thick, or cook longer if gravy is too thin.
  • Serve pork with vegetables and pan gravy.

Beef and Cannellini Bean Minestrone

Beef and Cannellini Bean Minestrone

Print Recipe Pin Recipe

Ingredients
  

  • 3 Tbsp olive oil
  • 1 onion finely diced
  • 1 large carrot peeled and diced into 1/4-inch pieces
  • 1 rib celery trimmed and diced into 1/4-inch pieces
  • Kosher salt and freshly ground black pepper
  • 8 oz lean 8% fat ground beef
  • 3 cloves garlic minced
  • 1 Tbsp tomato paste
  • 4 cups low-sodium beef broth
  • 1 28-oz can diced tomatoes
  • 1 15-oz can cannellini beans, rinsed and drained
  • 1 dried bay leaf
  • ½ cup grated Parmesan

Instructions
 

  • In a large saucepan or Dutch oven, add the oil and heat over medium heat. Stir in the onion, carrot and celery and season with salt and pepper, to taste.
  • Cook, stirring frequently, until the vegetables are soft, about 5 minutes. Increase the heat to high and add the ground beef and garlic. Season with salt and pepper, to taste. Cook until the beef is browned and cooked through, about 6 to 7 minutes.
  • Stir in the tomato paste and mix to combine. Add the broth, tomatoes, beans, and bay leaf. Bring the mixture to a boil.
  • Reduce the heat to a simmer and cook until the liquid has reduced by half, about 30 minutes. Remove the bay leaf and discard. Season with salt and pepper, to taste. Ladle the soup into bowls and garnish with Parmesan.

ROASTED SPAGHETTI SQUASH WITH KALE AND PARM.

ROASTED SPAGHETTI SQUASH WITH KALE AND PARM

This crazy-simple recipe is the best way I know to show off one crazy vegetable; it starts out looking like a perfectly ordinary squash, but after cooking can easily be shredded into long ribbons of "spaghetti." If that transformation alone doesn't blow their minds, generously topping the nest of earthy-sweet spaghetti squash with crispy kale chips and freshly grated Parm surely will.
Print Recipe Pin Recipe

Ingredients
  

  • 1 large spaghetti squash
  • 2 Tbsp plus 1 tsp extra-virgin olive oil
  • 2 tsp oregano leaves
  • 2 garlic cloves minced
  • ½ tsp red chili flakes
  • 2 tsp kosher salt
  • 6 – 8 turns freshly ground black pepper
  • 1 large bunch kale
  • 1 ¾ oz Parmesan cheese finely grated (about 1/2 cup)

Instructions
 

  • Preheat the oven to 350ºF.
  • Split the spaghetti squash in half lengthwise. Use a large spoon to scrape out the seeds and discard.
  • Place the spaghetti squash cut side up on a rimmed baking sheet and drizzle with 2 tablespoons of the olive oil. Sprinkle with the oregano, garlic, chili flakes, 1 teaspoon of the salt, and 3 or 4 turns of the black pepper. Turn over so they are cut side down (this will enable them to cook faster). Bake in the center of the oven until the squash flesh is fork-tender, about 45 minutes. Set aside to cool slightly, about 5 minutes. Use a large spoon and fork to scrape out the fibers from the squash halves and place them in a large bowl. Toss gently to separate the strands so they resemble spaghetti.
  • Meanwhile, wash the kale and remove and discard the stems. Tear the leaves into large bite-size pieces (about 1 inch). Dry completely in a salad spinner. Transfer the kale to a large bowl. Dress very lightly with the remaining 1 teaspoon olive oil, so the leaves are barely coated. Season with the remaining 1 teaspoon salt and 3 or 4 turns black pepper. Spread the leaves evenly on two rimmed baking sheets and roast until crispy and bright green, 12 to 14 minutes. Set aside.
  • 5. To assemble, place the spaghetti squash on a large platter and top with the crispy kale chips. Sprinkle with the Parmesan and serve.

Southwest Stuffed peppers.

Southwest Stuffed peppers.

Looking for a budget friendly recipe? You’ve come to the right place. These Southwest Stuffed Peppers will keep your stomach and wallet full coming in at only $1.06 per serving.
Print Recipe Pin Recipe

Ingredients
  

  • 3 red bell peppers
  • 1/4 cup quinoa
  • 1 tablespoon olive oil
  • 1 small onion
  • 1 clove garlic minced
  • 1/2 14.5 oz can black beans, drained and rinsed
  • 1/2 14.5 oz can corn, drained and rinsed
  • 1/2 14.5 oz can no-salt-added diced tomatoes, drained
  • 1/2 cup cheddar cheese shredded
  • 1/2 avocado sliced
  • salt and pepper to taste

Instructions
 

  • Preheat oven to 350 degrees F. Spray a baking sheet with nonstick cooking spray. Slice pepper in half lengthwise, place on baking sheet. Bake for 10 minutes.
  • Cook quinoa according to package directions.
  • In a saute pan, heat olive oil over medium-high heat. Add onions, saute until translucent. Add the beans, corn, tomatoes, and cooked quinoa and cook until heated through. Stir in cheese.
  • Remove peppers from oven and stuff with bean mixture. Bake for an additional 5 minutes.
  • Remove from oven and top with avocado slices.

Caramelized banana and chocolate oatmeal.

CARAMELIZED BANANA DARK CHOCOLATE OATMEAL

Sweet caramelized bananas and smooth dark chocolate chips make this caramelized banana dark chocolate oatmeal feel more like a luxurious dessert than a healthy breakfast!
Print Recipe Pin Recipe

Ingredients
  

  • 1 cup water
  • 1/2 cup rolled oats
  • Olive oil spray
  • 1/2 medium banana sliced
  • 1 tbsp dark chocolate chips*

Instructions
 

  • In a small saucepan, bring water to a boil. Stir in oats and reduce heat to low. Simmer until oats have absorbed all of the liquid, 3-5 minutes.
  • While oats are cooking, spray a small non-stick skillet with olive oil. Add sliced bananas in a single layer and cook over medium heat until caramelized, about 3 minutes per side.
  • Spoon oatmeal into a bowl and top with caramelized bananas, and chocolate chips.

Colorful Quinoa and Pecan Salad.

Colorful Quinoa and Pecan Salad

Print Recipe Pin Recipe

Ingredients
  

  • Salad
  • 3 cups cooked tricolor quinoa* as directed on package
  • 2 cups seedless cucumber diced with skin
  • 1 cup mango diced
  • 1 cup cooked beets** sliced and divided
  • 1/2 cup pecans chopped
  • 3 tbsp hemp seeds
  • Dressing
  • 1/4 cup olive oil
  • 1/4 cup lime juice
  • 1/4 tsp sea salt
  • 1 garlic clove minced, or 1/4 tsp garlic powder
  • 2 tbsp cilantro

Instructions
 

  • In a large bowl, combine cooked quinoa, cucumber, mango, ½ cup beets, pecans, and hemp seeds. Mix well, top with the remaining beets, and set aside.
  • In a small bowl, whisk together the olive oil, lime juice, sea salt, minced garlic or garlic powder, and cilantro. Mix until emulsified.
  • Drizzle dressing over the salad and serve.

Notes

Nutrient Analysis:
Serving size: 1 cup Calories: 240 calories, Fat: 15 grams, Saturated fat: 1.5 grams,Carbohydrates: 23 grams, Sugar: 6 grams, Sodium: 95 milligrams, Fiber: 4 grams,Protein: 5.5 grams, Cholesterol: 0 milligrams
*Freezing quinoa: Freeze either in freezer safe airtight bags, containers, or glass containers. If freezing in freezer safe bags, lay the quinoa down flat. Label and date the bag. For the best flavor, quinoa can be frozen for one month. Defrost in the refrigerator overnight.
**For beets: Place 2 inches of water on the bottom of a saucepan and bring to a boil. Place beets in the steamer basket and add the basket to the pot, cover and steam for 15 minutes. Beets are cooked when you can easily glide a fork into to the center.

Ground Turkey and Sweet Potato Burgers.

Ground Turkey and Sweet Potato Burgers

These easy ground turkey sweet potato burgers offer a delicious, flavorful twist on your original turkey burger. Sweet potato patties are chock full of antioxidants and can be made as a paleo turkey burger and gluten free turkey burger without the bun.
Print Recipe Pin Recipe

Ingredients
  

  • 2 medium sweet potatoes
  • 1 lb ground turkey
  • ½ tsp garlic powder
  • ¼ tsp Italian seasoning
  • 1/8 tsp ground ginger
  • dash of sea salt
  • 1/8 tsp pepper
  • 1 tbsp olive oil

Instructions
 

  • Cook sweet potatoes (I microwaved mine for about 6 minutes).
  • Mix the mashed sweet potatoes and ground turkey together with the garlic powder, italian seasoning, ginger, salt and pepper Form into 4-5 large patties
  • Heat a large skillet over medium-high heat with 1-2 tbsp olive oilCook the patties for about 4-5 minutes on each side until browned and cooked all the way through. Top with cilantro, avocado and sautéed onions/peppers
  • Topping ideas: Avocado, Cilantro, Sautéed onions and peppers, BBQ sauce

Notes

Nutrition Information: YIELD: 6 SERVING SIZE: 1
Amount Per Serving: CALORIES: 254  TOTAL FAT: 16g  SATURATED FAT: 4g   TRANS FAT: 0g    UNSATURATED FAT: 10g   CHOLESTEROL: 80mg    SODIUM: 104mg   CARBOHYDRATES: 9g   FIBER: 1g   SUGAR: 3g   PROTEIN: 20g

Buffalo Chicken Sandwich.

Buffalo Chicken Sandwich.

Print Recipe Pin Recipe

Ingredients
  

  • 2 slices whole wheat bread
  • 3-4 oz. chicken breast cooked and shredded
  • 4 thin slices fresh avocado
  • 1 Tbsp buffalo sauce
  • Buffalo Sauce Ingredients:
  • 1 Tbsp Frank’s Red hot buffalo wing sauce
  • 1 Tbsp nonfat plain Greek yogurt
  • For larger portions use 1:1 ratio Frank’s Red Hot Buffalo Wing Sauce to Nonfat Plain Greek yogurt

Instructions
 

  • Grill chicken breast in skillet over medium-high heat with 1 Tbsp olive oil. Flip frequently and use a pinch of salt and pepper as desired. Once fully cooked, shred chicken using fork.
  • In separate large skillet (or panini pan), spray nonstick cooking spray and heat to medium-high heat. Place two slices wheat bread onto skillet and cook until lightly browned. Then add the chicken and sliced avocado to one slice, drizzling the buffalo sauce on top.
  • Place the other slice of bread on top and press firmly down with spatula. Flip until golden brown. Enjoy! If short on time, you could toast the bread in a toaster and assemble the sandwiches this way.

Enchilada Skillet.

Enchilada Skillet

Print Recipe Pin Recipe

Ingredients
  

  • 1 tbsp avocado oil or olive oil
  • 1 lb chicken or turkey chorizo
  • 1 cup enchilada sauce
  • 4 small zucchini or two large
  • 4 small corn tortillas
  • 1 cup shredded cheddar cheese or use chopped avocado for dairy free
  • 3 green onions sliced

Instructions
 

  • Saute Chorizo until almost cooked all the way through, about 6-7 minutes. Meanwhile chop your zucchini into quartered pieces. Cut tortillas into 1/2 inch wide pieces.
  • Preheat broiler. Add in enchilada sauce, zucchini, and tortillas. Cook for an additional 3-5 minutes.
  • If using cheese, top the mixture with shredded cheese and place in oven to broil for 3-4 minutes. If not using cheese, top with avocado and serve.

Notes

Nutrition Facts
Calories 356Calories
Fat 22g
Saturated Fat 9g
Cholesterol 127mg
Sodium 775mg
Potassium 952mg
Carbohydrates 10g
Fiber 2g
Sugar 7g
Protein 29g

Spiced Herbed Lentil Salad with Avocado.

Spiced Herbed Lentil Salad with Avocado

Spiced Herbed Lentil Salad with Avocado is a lip smacking salad infused with eastern flavors and loaded with protein, fiber, healthy fats and nutrients!
Print Recipe Pin Recipe

Ingredients
  

  • 2 cups lentils green dry
  • 1½ cups tomatoes grape diced
  • 1/2 cup bell pepper red diced
  • 1/2 cup cucumber English diced
  • 1/2 cup scallions chopped
  • 1/3 cup parsley flat leaf chopped
  • 1/4 cup cilantro chopped
  • 1/4 cup mint chopped
  • 3 tablespoons olive oil extra virgin
  • 3 tablespoons lemon juice
  • 2 cloves garlic grated
  • 1½ teaspoons ground cumin ground
  • 1/2 teaspoon paprika adjust to taste
  • 1/2 teaspoon red pepper flakes adjust to taste
  • 1/2 to 1 teaspoon pomegranate molasses optional
  • 1/2 teaspoon salt adjust to taste
  • ground black pepper as per taste
  • 1 avocado peeled, pitted and diced

Instructions
 

  • Cook the lentils in about twice the amount of water. Let it simmer for about 15 minutes, until the lentils are cooked well but not mushy.
  • Once the lentils have cooled down a little, place it in a wide salad mixing bowl. Add the tomatoes, red bell pepper, cucumber, scallions, parsley, cilantro and mint.
  • Prepare the salad dressing with the grated garlic, cumin, paprika, olive oil, lemon juice, red pepper flakes, salt, pepper. The pomegranate molasses may be used if preferred.
  • Stir the salad dressing with all the other ingredients and toss well. Adjust the seasoning as per taste. Add the diced avocado in the end and toss.
  • Let it rest at room temperature or in the refrigerator for 10 to 15 minutes.
  • The spiced herbed lentil salad with avocado may be served over a bed of romaine lettuce.

Notes

NUTRITION FACTS
Servings: 8
Serving Size: 1 cup
Calories 247, Total Fat 8 g (Saturated Fat 1 g, Polyunsaturated Fat 1 g, Monounsaturated Fat 6 g), Cholesterol 0 mg, Sodium 155 mg, Potassium 751 mg, Phosphorus 273 mg, Total Carbohydrate 32 g, Dietary Fiber 13 g, Sugars 4 g, Protein 13 g
*The sodium value may vary. The suggested amount of salt is just a guideline and may need to be adjusted. Check for any added salt in spice mixes and other ingredients and adjust.