Spinach pasta and beef patty

Roasted veg with spinach Fettucini and extra lean beef patty with feta and a cucumber relish

For 1

For the patties

4 oz of extra lean ground beef

3 tsp light crumbled feta

2 tsp diced onion

Add all the ingredients  and make patty

cook at 400f in the oven for about 12 min

Spinach fettucini

3 tablespoon red pepper diced

3 asparagus spears diced

3 tablespoon zucchini diced

1 garlic clove grated

1 teaspoon of extra virgin olive oil

sea salt & pepper

add to baking dish and bake for 12 min

 

Cook Fettucini as directed

about 80g

once cooked just toss with veg and some parmesan

550 calories

Granola

Granola 

5 cups organic rolled oats
1 cup raw wheat germ
1 cup ground flax seeds
1 cup of almonds or walnuts
1 tsp cinnamon
1/4 cup of raw honey
30 ml of oil coconut or light olive oil
2 tsp vanilla

mix all the ingredients spread on 2 non stick sprayed cookie sheets and bake at 300F for about 5 min toss them around then bake for 5 more min and toss again and check them it should be a light golden color its easy to over cook it, so keep an eye on it.
cool it and store in a air tight container. last about 3 weeks

Baked polenta fries

Baked polenta fries

makes enough for 4-5 people

2 cups of chicken broth
2 cups of water
1 1/2 cup of fine corn meal
1/3 of a cup of cheese (Parmesan, cheddar, mozzarella your choice)
* u can add dry herbs too, or chives & garlic.
1 1/2 table spoon of olive oil
salt & pepper

warm up the water and chicken broth on med heat for about 5 min, do not boil.
add olive oil, herbs if needed
salt and pepper is needed also
then add the corn meal and keep stirring non stop if not u will have a big ball of corn meal....
then cook for about 4-5 min and add cheese...always keep stirring...let stand for 2 min off the heat.
oil spray and baking dish and drop the polenta in making sure its all nice and straight.
Cool in the fridge for about 20 min.
Once cooled cut in to fries shape and place on a oil sprayed baking sheet
put in the oven at 425F for 15 min then turn them and raise the heat to 450F and cook again for about 10-15 min depending how crispy u like them.

they were awesome...even my daughter love them....and u can basically make whatever flavor  like...chives, cheddar, or spicy, whatever!

* u can also baked some in little squares just like a crouton for a salad*

Egg "muffins" healthy snack

Egg "muffins"
Eggs are great because they are a complete protein and help you build muscle which boosts your metabolism like crazy!

Scramble 6 eggs or 10 whites in a bowl
add 1/2 cup of asparagus or broccoli or even spinach,(whatever you feel like really just make sure its cut in very small pieces and its not too watery like a tomato, sun dried tomato would work though)
1/2 cup low fat shredded  cheese, (i like using Parmesan big on taste so you dont need much or very sharp cheddar)

salt and pepper or herbs like basil or dill.
Pour into 12 muffin tins and bake at 350 for 20 mins. (if u don't have silicone muffin cups make sure you spray your muffin tins with Pam or whatever if not they wont come out)
*papercups doesn't work well*
So yummy and so portable awesome for a breakfast on the go or snack at work, or gym!

Asian beef Stir fry

Asian beef Stir fry
makes 4 servings

8 oz whole wheat pasta (whatever u feel like)
5 crowns broccoli, florets only
1 juice orange
2 tbsp low sodium soy sauce
1/4 tsp red pepper flakes
1 tbsp ground ginger
1 tsp olive oil
3/4 lb beef sirloin steak
4 cloves garlic
1/2 lb snow peas
5 mini bok choy 
1/2 julienne carrot
1 cup bean sprouts  


Cook pasta as directed, in the last 5 min of cooking add the broccoli just to blanched.


cook the beef in a non stick pan, once done add sauce mix (soya, orange juice,red pepper flakes,ginger)*if you like your stir fry sweet you can add honey to the sauce.
Add the rest on vegetable cook for about 2-3 min on med high add the broccoli and pasta toss and serve!


379 calories

Pad Thai

Pad Thai

8 oz. Thai rice noodles (or enough for 2 people)

1 to 1 1/2 cups raw chicken breast or thigh meat, sliced(or shrimps,scallops)

1/2 cup of firm diced tofu

1 egg

1/2 carrot julienne

3 cloves garlic, minced

optional: 1-2 fresh red chilies, minced

3 cups fresh bean sprouts

3 spring (green) onions, sliced

1/2 cup fresh cilantro

1/3 cup crushed or roughly chopped peanuts (or other nuts, such as cashews)

1/4 cup chicken stock (low sodium)

vegetable oil for stir-frying, and wedges of lime

PAD THAI SAUCE:

3/4 tbsp. tamarind paste dissolved in 1/4 cup warm water

2 tbsp. fish sauce, + more to taste

1-3 tsp. chili sauce (i like to use Sriracha)

1 tsp of low sodium soya sauce

3 tbsp. raw sugar

Cook noodles according to package

Make the Pad Thai Sauce by combining the sauce ingredients together in a cup.

1. Warm up a wok or large frying pan over medium-high heat. Add 1-2 Tbsp. oil plus garlic and minced chili, if using. Stir-fry until fragrant (30 seconds).
2. Add chicken. Stir-fry 30 seconds to 1 minute. When wok/pan becomes dry, add a little chicken stock, 1-2 Tbsp. at a time, to keep the chicken frying nicely then add the tofu. Continue stir-frying in this way until the chicken and tofu is cooked (5-8 minutes).
3. Add the noodles, and pour the Pad Thai sauce over. Using two spatulas, wooden spoons, or other utensils, immediately stir-fry the noodles. Use a gentle "lift and turn" method (like tossing a salad) to prevent noodles from breaking. Stir-fry in this way 1-2 minutes. If you find your wok/frying pan too dry, push noodles aside and add a little more oil to the bottom (but no more broth, or the noodles will become soggy).
4. Add the beaten egg scrabble it in the noodles then add bean sprouts and carrots. Continue "tossing" 1 more minute, or until noodles are cooked. 
5. Taste-test for seasoning, adding more fish sauce until desired flavor is reached.
6. Lift noodles onto a serving plate. Top with generous amounts of fresh cilantro, spring onion, and crushed/chopped nuts. Add fresh lime wedges (lime is great squeezed over top)

Whole wheat pizza dough

Whole wheat pizza dough.

3 1/2 cups 100% whole wheat flour and approx 1/2 cup for dusting (you can change flour for regular or half and half)
2 teaspoons of raw sugar
1 tablespoon of extra virgin olive oil
1 teaspoon of table sea salt
1 tablespoon of active dry yeast
1 1/2 cups warm water approx 110 degrees
3 tablespoons of ground flax seed*optional


Lets Begin
Add 1- 1/2 cups luke warm water (110 degrees) to a medium sized bowl
disolve 2 teaspoons of raw sugar in the luke warm water
Sprinkle the 1 tablespoon active dry yeast on top of the water mixture
Set a timer for 6 minutes

After about 5 minutes the water mixture should foam up, letting you know the yeast was active.

Next we will stir in the the salt and olive oil into the yeast mixture
Now stir in the 3 1/2 cups of whole wheat flour
and 3 tablespoons of ground flax seed
Mix the ingredients untill the dough starts to come together and then dump the dough onto a floured board or flat surface (I flour my surface with whole wheat flour also)
Knead and fold the whole wheat pizza dough for a few minutes until all the whole wheat flour is absorbed, If the dough is a little sticky add a pinch more flour, now you will want to roll the whole wheat pizza dough into a smooth ball and place it into a medium to large sized oiled bowl (olive oil) turn to coat the dough, cover with a kitchen towel and let sit for an hour in a warm place. (I sit the bowl of dough on top of a small bowl filled with warm water, works great, or turn on oven at 175 and put the bowl on the open door!)

After about an hour, for this whole wheat pizza dough recipe, we will dump the dough onto a clean floured surface and cut the wheat pizza dough with flax seed in half and separate into two oiled bowls, cover for an additional hour. This will make 3 - 4 thin pizza crusts which is what I recommend.

Roll the dough! Pre heat the oven to 425 degrees F (220 degrees C)
Flour your board or flat surface and Take 1 whole wheat dough ball and press it into a flat circle with your fingers working from the center out in a circular motion
Next roll the dough with a rolling pin evenly until you reach your desired size (I use a 16" pizza pan and make it super thin, If you want it a little thicker use a standard 12" pan or pizza stone)
If using a 16" pan for a super thin crust you will have to carefully drape the whole wheat pizza dough over your fists and gently stretch, be careful not to rip a hole in the dough. If you got skills you can also throw it up in the air spinning and catch it over your fist. Once the wheat dough is to the proper size, a little larger than the pizza pan or exact size of a pizza stone, gently place the dough onto the pan. (you can oil, or non stick spray your pan)

Light Chicken Cassoulet

Light Chicken Cassoulet (in slowcooker)

Serving Size 1-1/2 cups

 

Makes 6 servings (9 cups)

15 oz white dry Beans * 1 lb boneless, skinless chicken breasts (Can use lean pork)

2 cups low-sodium chicken broth

1/3 cup dry white wine

1 tsp olive oil

1 onion

1/4 cup of diced celery

1/4 cup carrots

1 minced garlic clove

1/4 cup sundried tomatoes (not packed in oil) or 1 tablespoon of tomato paste

1/2 tsp herbes de provence

1 tablespoon minced parsley for garnish

sauté in a pan the onions, garlic, carrots and celery for 5 min. remove and add to slowcooker.

seared chicken breast in the same pan for 2 min each side then add to slowcooker.

Add the remaining ingredients cook on high for 3 1/2 or 6 hrs on low.

* cook beans in salted water for 1 hr before adding them to the slowcooker, if you would like to use canned beans add them in the last hour of cooking time.

* if you make it for a weekend and would like to treat yourself add a duck comfit leg and a smokey sausage like chorizo, and use 3 slices of bacon diced and cook the veggies in the bacon fat. u might have to add a bit more chicken stock.

Serving Size 1-1/2 cups Calories 171

Dumplings with spicy peanut butter sauce

Dumplings 

makes about 36

1/2 lb ground raw pork (can use turkey, chicken, veal)(or ground vegetarian fake meat)

1 teaspoon low sodium soya sauce

1/4 teaspoon of fresh ginger finely grated

a few bits of green onions diced very small (keep some for garnish)

sesame seeds for garnish

1/2 teaspoon sesame seed oil

*my own touch i add a bit of fresh chopped cilantro

36 wonton wrappers

 
  

Peanut Butter Sauce

1/3 cup smooth natural peanut butter

1/2 cup hot water

1/4 teaspoon of sesame oil

1 teaspoon low sodium soya sauce

2 tablespoons rice wine vinegar

1 to 2 tablespoon of Sriracha sauce

Combine the pork with the soya sauce,and sesame oil.

Put about a tsp of filling in the center of each wonton skin and enclose the filling to make a ball shape or a triangle,sealing with a little water.

Bring a large pot of water to a boil.

Put the dumplings,in batches into the water until they rise to the surface.

Remove

Mix hot water with the peanut butter until well combined and then add the soya sauce,rice vinegar, sesame oil,sriracha sauce. and i sprinkle some toasted sesame seeds of top

Baked Salmon Tacos

Baked Salmon Tacos

2 whole wheat soft tortillas

2 cups of carrot slaw (president choice in a bag)

a few cilantro springs

1 scallion diced

1 salmon filet (3-4 oz)

1/2 lime or lemon

pinch chili powder

pinch cumin

pinch garlic powder

*add hot sauce or cayenne pepper if you like it hot

sea salt & ground pepper

bake salmon at 375F with all the spices and salt & pepper for about 10 min (depending on the thickness of your filet)

While that bakes, grab a salad bowl and mix the carrot slaw, cilantro, scallion and add a few squirt of lime juice salt and pepper to taste. When salmon is done add it to the slaw all diced up and fill up your tacos.

(one cool and yummy addition, 1/2 cup of light sour cream, 1/2 avocado, lime juice, salt pepper and pinch of chili powder trow it in a blender or hand mixer makes a nice creamy topping add a few drops on the tacos, pretty rockin')

Served with a corn salad

1 cup of corn

1 half tomato diced

2 tablespoon of diced green peppers or jalapeno

salt & pepper

lime juice and a drop or 2 of olive oil

Enjoy!

410 calories  (not including sour cream sauce)

Orange glazed baked salmon

Orange glazed baked salmon

for one

1 salmon filet (4 oz)

1/2 cup brown rice

1/2 zucchini slice

4 mushrooms

1/2 a red or green pepper

scallions sliced for garnish and orange

For the glaze

in a small pan add 2 tablespoon of low sodium soya sauce, a pinch of grated ginger, 1/4 cup of orange juice, 1 grated clove of garlic.

Cook the rice as directed.

on a baking sheet add the veggies with 1/2 a teaspoon of olive oil sea salt and ground pepper, bake for about 10 to 15 min.

For the salmon put in a dish and add some glaze with a kitchen pain brush

and bake for 10 min at 375F then glaze again and bake for 5 more min.

Serve and enjoy!
400 calories

Mediterranean salad pitas

Mediterranean salad pitas

Makes 2 halves pitas

1 whole wheat pita cut in half

3 to 4 reg spinach leaf

1/2 grated carrot

1 small red potato baked in the microwave for 2 min *(you can add some beans, chicken or fish in the pita instead)

2 drained artichoke heart chopped

6 slices of cucumber

2 tablespoon of light feta cheese crumbled 

1 teaspoon of light Italian dressing of your choice

1 teaspoon of non fat mayo

black ground pepper

pinch of dry oregano

* you can add some red onions also

Cut Spinach leaves into strips. Put in a bowl for a salad.

Add red peppers, artichoke, grated carrot, cucumber, feta cheese &  red potato

Mix together in a separate bowl mayo, light italian dressing, oregano black pepper. 

Stuff pitas and enjoy!

264 calories

Bagel with pepper & spinach omellette

Bagel with pepper & spinach omellette


Half whole wheat bagel toasted
1 egg
2 spinach leaf
1 tablespoon of diced red pepper
1 tablespoon feta cheese crumbled
1/2 teaspoon of olive oil

mix it all in a bowl then cook in a non stick pan for about 3-4 min

garnish with 4 strawberries and 1 orange slice...or whatever fruits of your choice

310 calories including the olive oil, and fruits