Healthy Recipes

The Best No Rice, No Cheese Burrito Recipe

I love a good burrito, but often the store-bought or restaurant burritos are huge, full of cheese and rice, and overall fat-laden. How can you get the best of both worlds? My solution is two-fold: get rid of the unnecessary fat and carbs by eliminating cheese and rice, and add delicious veggies to up the vitamin and mineral content! Avocado and salsa maintain the authentic Mexican cuisine taste, and black beans give a dose of protein to this yummy wrap. Try my healthy, delicious option tonight!

Ingredients:

1 tsp coconut oil
1/4 cup onion diced
1/4 cup zucchini quartered and sliced
1/4 cup eggplant skin on, diced
1/4 cup button mushrooms sliced thin
1 whole wheat wrap
1 tbsp canned black beans rinsed and drained
1 tbsp avocado
1 tbsp Cilantro Leaves
1 tbsp Salsa

Instructions:

Preheat the oven to 350 degrees. Heat the coconut oil in a skillet, and add the onions. Saute for 2 minutes. Add in the zucchini, eggplant, and mushrooms, and cook for another 3-5 minutes until all the vegetables have softened.
Spread the whole wheat wrap out on a piece of aluminum foil. Spoon the vegetables into the wrap.
Next add in the black beans.
Add in the avocado and spread it on top of the black beans.
Place the fresh cilantro leaves on top of the avocado.
Lastly, spread the salsa on top.
Begin by rolling one side of the burrito on top of the fillings.
Next fold each side in.
Then wrap the other side on top of the folded sides, and wrap the foil around it to secure the burrito shape.
Bake in the foil for 15 minutes. Serve and enjoy.

Eggplant Pesto Parm Recipe

Eggplant is a versatile vegetable that can be made and served in a variety of ways. Containing no fat, cholesterol, and being only 20 calories per cup, makes eggplant a fantastic vegetable to use as a meat substitute. With our Eggplant Pesto Parm recipe, we show you how easy it is to make that swap from meat to vegetable. Our whole dish provides adequate amount of fiber, potassium, along with vitamins A and D. This recipe makes eating healthy look and taste delicious!

Ingredients:

1 Large eggplant cut in round 1/4 inch discs, skin on
1/4 tsp sea salt
4 cups Baby Spinach Leaves
2 tbsp Extra virgin olive oil
1 tsp Parmesan cheese shredded or grated
1 cup tomato sauce
1/4 cup Low-Fat Mozzarella *I prefer to use goat's milk mozzarella

Instructions:

Preheat the oven to 425 degrees.
Place the eggplant in a colander and sprinkle salt on it, letting it sit for 5-10 minutes. The excess water inside the eggplant will start to condensate to its surface. Wipe it down with a paper towel.
While the eggplant is sitting, place the spinach, olive oil, and the parmesan cheese into a blender (I like to use my hand held immersion blender) and pulse until it has a pesto consistency.
Place a few discs of eggplant along the bottom of a ceramic baking dish. Spoon some of the spinach pesto on top of each disc.
Next spoon some sauce on top of the pesto on each disc. Repeat until you have 3 layers of eggplant.
Bake, covered, for about 35-40minutes. Then sprinkle the mozzarella on top of the cooked eggplant, cook for 5-10 minutes more until it melts, and serve.

Ginger and Spice Rubbed Chicken Tenders Recipe

Few meals are enjoyed by all ages like chicken tenders. Besides being easy to cook, chicken provides a number of health benefits. This poultry is high in protein and load with iron as well as vitamins A and D. Our Ginger and Spice Rubbed Chicken Tenders recipe is a terrific alternative in place of your traditional chicken tenders. Using common spices found in your pantry, this recipe will save you time and money while not skipping on taste. This is a dish that will please everyone in the whole family!

Ingredients:

1 tbsp paprika
2 tsp cinnamon
1 tsp ground coriander
1 tsp cumin
1/4 tsp Cayenne Pepper
1/2 tsp sea salt
1 lb boneless chicken breast tenders
1 tbsp coconut oil
2 cloves garlic chopped
2 tsp fresh ginger chopped
1/4 cup dry white wine

Instructions:

Mix together all of the dried spices and sea salt. Then rub them onto both side of the chicken tenders.
Heat the coconut oil in a skillet until it melts. Add in the chicken tenders, and cook approximately 3 minutes per side on medium heat. Add in the garlic and ginger and cook one more minute.
Pour the white wine in the skillet, and let the chicken cook in it for another 2 minutes per side. Serve immediately, shown here with a side of burnt broccoli.

13 Bean Pesto Minestrone Soup Recipe

For those of you who have busy schedules, soup is an easy dish that can be made ahead of time. Whether served as the main meal or as a side, our recipe for 13 Bean Minestrone Soup shows how soup can be fulling and nutritious. Our version of this classic soup is packed full of vitamins and minerals from the garlic, tomatoes, carrots, and onions. The beans in the dish, provide fiber and protein which makes this a great option for those of you who are Vegans or Vegetarians. Low on calories and high on flavor, this recipe would be a great addition to any meal plan.

Ingredients:

2 cups Dried Mixed Beans You can buy them pre-mixed
1 tbsp coconut oil
1 onion chopped
2 cloves garlic chopped
2 carrots sliced in thin discs
2 stalks celery sliced, plus leaves
4 cups vegetable broth
2 cups water
1 15 oz can of diced tomatoes
1 Bay Leaf
1 tbsp Dried Oregano
2 tsp Worcestershire
2 tbsp Pesto jarred
salt and pepper to taste

Instructions:

Pour beans into a large soup pot and cover with water. Bring to a boil, and keep at a boil for 10 minutes. Drain beans in a colander and discard water.
In the same large soup pot, heat coconut oil. Cook onion and garlic in oil for about 2 minutes, then add in carrots and celery and cook another 2 minutes.
Add in vegetable broth, water, and canned tomatoes. Then add in the bay leaf and the oregano.
Pour the beans back into the pot and bring to a boil. Once boiling, lower the light to a simmer and cover. Cook for 1-3 hours, until the beans are tender.
Add in the Worcestershire and pesto, mix well, and cook another 10 minutes. Season with salt and pepper and serve.

Busy Weeknight Meal Solutions!

Ask anyone on the street and they will tell you that the words "healthy," "great-tasting," and "easy" rarely go together when talking about weeknight dinners.

In fact, the general consensus is that microwaved, frozen meals are the only way to keep your sanity during a busy mid-week supper.

I'm here to prove to you that this is not true!

I have 4 delicious, healthy recipes for you to check out to prove that you CAN be a gourmet cook even on your busiest night.

Gluten Free Apple Pear Blueberry Crisp

If you’re like me, you’re always looking for an excuse to satisfy that sweet-tooth. Unfortunately, the terms “dessert” and “weight loss” rarely coincide. Luckily, there’s still hope. Fruit offers the (natural) sugar-packed punch of all great desserts while still keeping true to any good diet plan. This apple pear blueberry crisp makes for a nutritious, sweet treat that won’t pile on the calories. With a gluten-free crust made with oats and brown sugar, this crisp will be a family favorite that won’t crash your diet.

What you’ll need (Serves 6):

Pie plate (9 inch), two separate bowls to mix filling and topping

Filling

· 4 cups apples sliced, peeled, and cut (about 4 small apples)
· 2 cups pears sliced, peeled, and cut (about 2 medium)
· 1/2 cup blueberries fresh or defrosted from frozen
· 1/2 teaspoon cinnamon
· 1/4 cup lemon juice fresh squeezed

For Topping

2 cups GF oats
1/2 cup coconut flour
1 cup brown sugar
1/2 teaspoon cinnamon
3/4 cup unsalted butter softened

Let’s get started:

For Filling

Preheat your oven to 350 degrees.
Slice, peel, and cut four cups of apples and two cups of pears.
In one of the bowls, combine your prepped apples, pears, and blueberries. Add ½ teaspoon of cinnamon and toss with ¼ cup lemon juice to prevent browning (Note: toss with your hands to get all fruit covered).
Place in a greased glass pie plate (9 inch plate).

For Topping

Combine 2 cups of gluten-free oats, ½ cup coconut flour, 1 cup brown sgar, ½ teaspoon cinnamon, ¾ cup unsalted softened butter in a separate bowl from the fruit.
With your fingers, mix in butter gently until it resembles crumbs.
Sprinkle your topping over your filling.
Bake at 350 degrees for about 60 minutes or until crumbs brown.
Enjoy!

Zucchini Linguine with Dairy-Free Kale-Basil Pesto

Incorporating vegetarian meals into your diet is a great way to lose weight fast. Even substituting a typical dinner recipe for a vegetarian recipe two to three times a week can make a big difference. Initially, the proposition seems daunting, but easing into a more vegetarian-friendly diet could be just what you need to shake your current plateau or start you on a new health plan entirely. This zucchini linguine recipe is so delicious you’ll hardly even realize you’re eating healthy, much less vegetarian! Not interested in making the switch? No problem. Top this dish with shrimp or chicken for an added burst of protein.

What you’ll need (Serves 4):

o 1/2 tsp coconut oil
o 2 cloves garlic minced
o 1/2 tsp ginger grated
o 1 tbsp Fresh lemon juice
o 1 15 oz can light coconut milk
o 3 cups Chopped Kale
o 2 cups Fresh Basil Leaves
o 1 tsp fine sea salt
o 1/2 cup Cashew Meal or 1 cup Whole Cashews
o 3 zucchini spiralizer blade C* or store-bought zucchini linguine
o 1/4 cup Pine Nuts

Let’s get started:

Heat coconut oil in sauté pan.
Add the lemon juice, ginger and garlic and cook for 1 minute.
Add the coconut milk and kale, and cook on medium heat until kale wilts.
Add coconut milk and kale mixture to a blender with the basil, salt, and cashew meal, and blend for a minute on medium speed until all pureed.
Add the zucchini linguine to the now empty sauté pan and cook for 2 minutes just until warmed.
Add the pesto mixture, heat another 2 minutes until warm.
Serve immediately, topped with pine nuts.
Can also add shrimp, chicken, peas, or any other topping you like to this dish!
*The spiralizer is a great kitchen tool for healthy cooking. Find it here: amzn.to/1IFQQBy

Smoothies: The Real Deal or Just a “Health” Trend?

In today’s busy world, the reality for many of us is that we have to eat on the go. Many busy people trying to stay healthy turn to smoothies as a solution for eating on the go. So the question remains, is this a kind solution for healthy living or not?

There is really no straight answer to this question because it depends where you get the smoothie and what ingredients are used to make it. Smoothies in many retail shops are made with added sugars, pre-sweetened fruit, high-fat yogurt/ice cream and unhealthy toppings.

This means you must be careful and clear about EXACTLY what you want if you are ordering from a shop/restaurant. Try to aim for fresh or frozen fruit, coconut water or dairy free milks (like almond, coconut or hemp), plain yogurt, and nut butters to really stick to clean eating. If you like things a little sweeter, try to avoid refined sugars and juices, and instead opt for honey, agave syrup, maple syrup, or stevia.

Making smoothies at home is a great option too. They can last for up to three days in your refrigerator, so you can make them in large batches. Plus, then you have total control over what you put in them! Below are some more specific tips on making your smoothies awesome!

1) Only use low-fat plain yogurt in your smoothies. The added sugars in flavored yogurts are unnecessary calories because the natural sweetness from the fruit is enough to make most smoothies sweet. But if it’s still not sweet enough for you, a teaspoon of honey should do the trick!

[Read more...]

How To Maintain Your Sanity With Cold Salads

It's hard for anyone to keep sane when juggling work and home life. Somehow the line between those two worlds tends to blur and you're left with more than you can handle and no time to cook. Or someone will come home hungry and you'll have to quickly switch from your working person mode to homemaker mode. Both men and women struggle with this delicate balance, and more often than not, crumble under the weight of fast food take out. Enter the cold salad: one of the most under-used dishes in your diet arsenal.

[Read more...]

Essential Basting Techniques

Whether you're into grilling, barbecuing or rotisserie, chances are that you've tried your hand at basting. Basting is a cooking process wherein the meat you're cooking over a long period of time is periodically moistened by way of brushing, pouring or spooning the meat's own juices or marinade, thereby preventing the meat from drying out. Basting not only adds flavor to the meat but also adds a delicious glossy sheen.

A Note of Precaution

Basters beware! Sometimes if you keep opening the oven door, you lower the oven's overall temperature, causing the meat to have to cook longer and ultimately drying it out. Avoid the 'watched pot never boils' cliché and keep that door closed. Always remember that basting works best when the sauces you're working with are sticky, not watery.
Basting Mixes

Different liquids can be used for basting like melted butter, pan drippings, broth or a combination of ingredients. Thick is best, so if using broth, go for a thick stock, not a thin one. The same goes for melted butter or drippings. Feel free to add your own herbs to the basting mix. Rosemary and tarragon go great with chicken, while a mixture of scallions, oregano and parsley can't be beat with beef.

Basting Tools

The proper basting tool should be used when doing a specific recipe. Bulb basters are good for collecting turkey drippings from the bottom of the pan and squeezing over the turkey. A basting brush achieves an even coat, and are readily available. If barbeque sauce is used to add flavor to meat then a basting brush will do nicely.

When to Baste

Some recipe books will cite basting intervals, which is referring to how many times you should baste during cooking time. Try not to have the liquid drip and put out the fire from the heat source. The less you have to open the oven door, the better. If you're grilling, you're pretty safe. Just baste enough to always keep the meat moist.

Basting Recipes

Here's a mashup of some very popular basting recipes:

• Mad Annie's Turkey Basting - http://www.thespicehouse.com/recipes/mad-annies-turkey-basting-stuff-recipe

• Bobby Flay's BBQ Baste - http://www.foodandwine.com/recipes/bbq-baste

• Rice Vinegar Basting Sauce -
http://allrecipes.com/Recipe/Rice-Vinegar-Basting-Sauce/Detail.aspx

• Beer Basted Turkey -
http://beer.about.com/od/poultry/r/beerbastedturkey.htm

I wouldn't be a nutritionist if I didn't remind you about certain healthy food choices, even while basting. If the sauce asks for white sugar, try to substitute it with brown sugar or molasses. Instead of salt, opt for a triple amount of dry Pecorino cheese. Any oil can be substituted with a heart healthy oil such as virgin olive oil, and avoid margarine as it has trans-fats. And chicken stock can be replaced with vegetable stock.

Baste the Comment Box

How was your brush with basting success? Are you now dripping with confidence? Don’t be chicken! Leave a comment below.

The Best No Rice, No Cheese Burrito Recipe

By Lisa Shanken

April 20, 2016

Read Article

Eggplant Pesto Parm Recipe

By Lisa Shanken

April 20, 2016

Read Article

Ginger and Spice Rubbed Chicken Tenders Recipe

By Lisa Shanken

April 20, 2016

Read Article

13 Bean Pesto Minestrone Soup Recipe

By Lisa Shanken

April 20, 2016

Read Article

Busy Weeknight Meal Solutions!

By Lisa Shanken

April 19, 2016

Ask anyone on the street and they will tell you that the words "healthy," "great-tasting," and "easy" rarely go together when talking about weeknight dinners. In fact, the general consensus is that microwaved, frozen meals are the only way to keep your sanity during a busy mid-week supper. I'm here...

Read Article