10 oz Albacore Tuna
1 stalk celery, minced
2 Tbsp onion, minced
1/2 cup plain Greek yogurt
1/2 avocado, sliced
1 tsp lemon juice
2 tsp whole grain dijon mustard
1/2 tsp salt
1/4 tsp pepper
1/8 tsp garlic powder
Combine all ingredients. Serve and refrigerate.
Recipe: Stay at home chef
1 can (15 oz) cream style corn
1/2 cup egg substitute (equal to 2 eggs)
1 cup yellow cornmeal
3/4 cup milk
3 Tbsp canola oil
1/2 tsp baking soda
1/2 tsp salt (optional)
1 can (4 oz) diced green chiles
2 oz (1/2 cup) grated cheddar cheese
1. Preheat oven to 400 degrees.
2. Mix all ingredients in a medium bowl. Pour into an 8x8 inch pan that has been sprayed with nonstick cooking spray.
3. Bake for 35-40 minutes or until a toothpick inserted in the center comes out clean.
1 cucumber
3 garlic cloves
1 Tbsp apple cider vinegar
few Tbsp water
Himalayan pink salt
Peel the garlic cloves and chop the cucumbers to tiny pieces, mixing them in a large bowl. Add the vinegar and season the salad with pinch of Himalayan pink salt.
* lowers blood pressure
1/3 tsp dried ginger
1 tsp fresh turmeric root
1/4 tsp raw honey
1 lemon slice
Boil a cup of water, then add the spices and steep for 5 minutes, strain and sweeten with honey. Add in black pepper and the lemon slice.
1 cup water
3 peeled, medium oranges
1/2 cup peeled and chopped carrot
1 tsp fresh minced ginger
1/4 tsp ground turmeric
pinch of freshly ground black pepper
Blend, then strain as desired and serve over ice.
Recipe: the guthealthmd
2 eggs
2 slices whole grain bread
1/3 avocado
2 Tbsp shaved Parmesan cheese
salt and pepper for topping
fresh herbs (parsley, thyme, or basil ) for topping
quartered heirloom tomatoes for serving on the side
1. Bring a pot of water to boil (use enough water to cover the eggs when they lay in the bottom). Drop the metal rims ( outer rim only) of two mason jar lids into the pot so they are laying flat on the bottom. When the water is boiling, turn off the heat and carefully crack the eggs directly into each rim.
2. While the eggs are cooking, toast the bread and smash the avocado on each piece of toast. When the eggs are done, use a spatula to lift the eggs out of the water. Gently pull the rim off of the eggs (I do this right on the spatula, over the water) and place the poached eggs on top of the toast. Sprinkle with Parmesan cheese, salt, pepper, and fresh herbs; serve with the fresh quartered heirloom tomatoes.
Notes: Adding a tsp of vinegar to the water before boiling helps the eggs stay together in the water. Most of the fats in this recipe (from the avocado and the eggs) are healthy in moderation. If you want to reduce the fats, just scale back on the avocado or use egg white in place of eggs.
Serves 1
1 Tbsp canola oil
1 lb 93% lean ground turkey
2 Tbsp chili powder
1/2 tsp salt, divided
1 avocado, pitted
1/2 cup nonfat plain Greek yogurt
1 1/2 cups crumbled unsalted tortilla chips
1 cup prepared salsa
1 (15 oz) can pinto beans, rinsed
5 cups thinly sliced romaine lettuce
1/2 cup shredded Mexican cheese blend
1 medium tomato, chopped
1. Heat oil in a large skillet over medium-high heat. Add turkey, chili powder and 1/4 tsp salt. Cook, stirring and braking up pieces, until cooked through about 5 minutes.
2. Meanwhile, mash avocado, yogurt and the remaining 1/4 tsp salt in a small bowl with a fork until smooth.
3. Transfer the turkey and any juice from the pan to a serving bowl. Layer chips, salsa, beans, and lettuce over the turkey. Spread the avocado mixture over the lettuce. Top with cheese, then tomato.
Tip: The tortilla chips will get soggy so maybe put them on sparingly or on the top.
Serves 6
.
2 cups plain air-popped popcorn
olive oil cooking spray
1 Tbsp Parmesan cheese
1 tsp lime zest
pinch of chili powder
pinch of salt
Lightly coat popcorn with cooking spray; toss with Parmesan, lime zest, chili powder and salt.
Serves 1
2 bunches kale (about 1 1/2 lb) , preferably Lacinato
1 cup water, divided
2 large heads broccoli, trimmed and cut into florets (about 12 cups)
2 Tbsp extra virgin olive oil, divided
4 Tbsp unsalted butter
5 cloves garlic, thinly sliced
1/4 tsp crushed red pepper, plus more for garnish
3/4 tsp fine sea salt
1. Remove tough stems and ribs from kale; coarsely chop the greens. Cook the kale in 1/2 cup water in a large skillet over medium-high heat, covered, until barely tender, 2 to 3 minutes. Transfer to a colander. Cook broccoli the same way with the remaining 1/2 cup water. Transfer the kale to a large bowl; drain the broccoli in the colander. Wipe the pan dry.
2. Heat 1 Tbsp oil in the pa over medium-high heat. Add the kale and cook, stirring often, until tender and browned in spots, 4 to 6 minutes. Transfer to the bowl. Heat the remaining 1 Tbsp oil in the pan. Add the broccoli and cook, stirring often, until tender ad browned in spots, 4 to 6 minutes. Transfer to the bowl.
3. Heat butter, garlic and crushed red pepper in the pan over medium heat until the butter is melted. Cook, stirring constantly, until the garlic is light brown, 1 to 2 minutes. Drizzle the butter over the vegetables and sprinkle with 3/4 tsp salt; gently toss to combine. Serve topped with a sprinkling of sea salt and crushed red pepper, is desired.
Tips: Make ahead tip: prepare through step 1, over and refrigerate for up to 2 days, Finish with steps 2-3 just before serving.
Serves 12
3. Heat butter, garlic and crushed red pepper in the
1 serving avocado oil cookig spray (such as Pam)
1 (10.75 oz) can reduced-fat cream of chicken soup (such as Campbell's)
2 cups cubed cooked chicken breast
1 1/2 cups frozen mixed vegetables
1 cup low-fat Greek yogurt
salt and ground black pepper, to taste
1/2 cup shredded fat-free Cheddar cheese (such as Kraft)
24 reduced-fat buttery round crackers (such as Ritz) , crushed
1. Preheat the oven to 350 degrees. Spray an 8 inch baking dish with cooking spray.
2. Mix cream of chicken soup, chicken, begetables, yogurt, salt, and pepper until combined. Pour into the baking dish and top with Cheddar cheese. Sprinkle crushed crackers over cheese and spritz with avocado oil.
3. Bake in the preheated oven until hot, about 30 minutes . Spritz with avocado oil again and broil until crackers are golden brown, 2 to 3 minutes.
Serves 4
2 bananas, peeled and frozen
1 Tbsp peanut butter
1 Tbsp cocoa powder
1. Cut the bananas into chunks and put them in a food processor or heavy duty blender.
2. Blend until smooth.
3, Add in the desired flavor ( in this case peanut butter and cocoa powder), and blend until everything is incorporated and smooth.
Other flavor ideas:
*strawberries (just blend a handful in with the bananas)
*coconut and chocolate (2 Tbsp coconut milk or coconut oil + 1 Tbsp cocoa powder)
*PB Banana (just add 2 Tbsp peanut butter)
*PB and Jelly (1 Tbsp peanut butter + 1 Tbsp strawberry jelly)
Recipe: stay at home chef
3/4 cups dry chickpeas or 1 (15 oz) can cooked, rinsed and drained
1/2 red pepper, chopped
1/4 cup cilantro, chopped
1/4 cup raisins
2 large sprouted wheat tortillas
2 cups baby spinach
Dressing:
1/2 lime, juiced
1 tsp curry powder
1 tsp honey or coconut nectar
2 Tbsp extra virgin olive oil
salt and pepper, to taste
You can use canned chickpeas or make them by soaking dry chick peas over night in water. Drain and rinse soaked chickpeas and place them in a large pot.
Cook over high heat and bring to a boil; lower heat and simmer, covered, until softened, about 1 1/2 hours.
In a large bowl, mix together cooked chickpeas, red pepper, cilantro and raisins. In a separate small bowl, whisk together dressing ingredients.
Add dressing to chickpea mixture and sir well. Let sit for 30 minutes to develop flavor or refrigerate to eat at a later time.
Add half of the mixture to each tortilla and top with one cup of baby spinach. Roll tightly and Serve.
Recipe: thefoodbabe
1 head of broccoli, cut into florets
1/2 red onion, chopped large
olive oil
salt and pepper
1 large scoop mayonnaise (1 cup)
1 tbsp sugar
2 Tbsp milk
1 Tbsp white wine vinegar
1- 2 cups red grapes, halved
2 stalks celery, chopped
1 cup yellow raisins soaked in sherry vinegar (to absorb tanginess)
sliced toasted almond slices, for garnish
On a baking sheet in a 425 degree oven for 18-22 minutes roast the broccoli and onions. Spread the broccoli on one side and the onions on the other. Sprinkle with olive oil, salt and pepper.
While the vegetables are roasting make the creamy dressing. In a small bowl whisk together mayonnaise, sugar, milk, white wine vinegar and season with salt and pepper. Set aside
To a large bowl, add the grapes, celery and already soaked raisins. When broccoli and onions are finished roasting add them. Add the creamy dressing and mix to coat. Serve with sliced toasted almond slices on top.
1 cup sliced carrots
1/2 tsp finely shredded orange peel
1 cup orange juice
1 1/2 cups ice cubes
3 (1 inch) pieces orange peel curls
1. In a covered small saucepan, cook carrots in a small amount of boilig water about 15 minutes or until very tender. Drain well. Cool.
2. Place drained carrots in a blender. Add finely shredded orange peel and orange juice . Cover and blend until smooth Add ice cubes; cover and blend until smooth. Pour into glasses. If desired, garnish with orange peel curls.
Serves 3
6 small or 4 medium beets, (about 1 lb), trimmed and either scrubbed or peeled
1/4 cup balsamic vinegar
2 sprigs fresh rosemary
1/4 cup goat cheese (2 oz) , at room temperature
2 Tbsp milk
2 Tbsp snipped fresh chives
Pinch plus 1/4 tsp salt, divided
Pinch plus 1/4 tsp ground pepper, divided
2 Tbsp extra virgin olive oil, divided
1. Place beets, vinegar and rosemary in a single layer in a large saucepan. Add water to cover by 2 inches. Bring to a boil, then reduce heat to maintain a simmer. Cover and cook until the beets are very tender, 1 to 1 1/2 hours.
2. Meanwhile, whisk goat cheese adn milk in a small bowl until smooth. Stir in chives adn a pinch each of salt and pepper. Set aside at room temperature.
3. When the beets are cooked, transfer them to a cutting board. Cut each beet in half horizontally. Lightly press on each beet with a sturdy salad-size plate or mason jar to flatten it, but keep it intact. Sprinkle the remaining 1/4 tsp salt and pepper on both sides of the beets. Heat 1 Tbsp oil in a large skillet over medium-high heat. Add half the beets and cook, turning once, until browned on both sides and crispy on the edges, 3 to 6 minutes total. Transfer to a plate. Add the remaining 1 Tbsp oil to the pan and repeat with the remaining beets. Serve with a dollop of the goat cheese mixture.
Serves 4
Total Time: 2 hours 30 minutes
1/4 cup cider vinegar
2 Tbsp mayonnaise
1 Tbsp sugar
1 tsp yellow mustard
3/4 tsp celery seed
3/4 tsp salt
1/2 tsp ground pepper
4 cups sugar snap peas (about 12 oz), trimmed and julienned
1 cup radishes (about 4 oz), trimmed and julienned
Whisk vinegar, mayonnaise, sugar, mustard, celery seed, salt and pepper in a large bowl. Mix in snap peas and radishes. Chill for 30 minutes before serving.
Serves 6
3 small golden beets (10 oz total), peeled and trimmed
2 small ripe avocados (6 oz each)
1 cup chopped fresh herbs (such as tarragon, dill, parsley, chives and/or cilantro)
1/2 cup plus 2 Tbsp low-fat buttermilk
2 Tbsp water
1 small garlic clove
2 Tbsp plus 4 tsp fresh lemon juice, divided
3/4 tsp salt, divided
8 cups chopped romaine lettuce
1 (15 oz) can no-salt-added chickpeas, drained and rinsed
1 cup lightly packed microgreens (such as pea shoots)
1 cup fresh corn kernels (from 2 ears)
1 cup frozen edamame, thawed
1 small watermelon radish, halved and thinly sliced on a mandoline
1. Wrap beets together in 1 sheet of microwavable parchment paper. Microwave on High until tender, 10-12 minutes. Let cook for 5 minutes. Cut each beet into 8 wedges.
2. Meanwhile, cut 1 avocado into 12 wedges. Chop the remaining avocado.
3. Combine herbs, buttermilk, water, garlic, 2 Tbsp plus 2 tsp lemon juice and 1/4 tsp salt in a blender. Puree until smooth, about 10 seconds, stopping to scrape down sides as needed. Add the chopped avocado, process on medium speed until blended and smooth, about 30 seconds, stopping to scrape down sides as needed.
4. Arrange romaine on a large platter. Top with chickpeas, microgreens, corn, edamame, radish slices, beet wedges and avocado wedges. Drizzle with oil and remaining 2 tsp lemon juice, sprinkle with the remaining 1/2 tsp salt. Spoon the buttermilk dressing over the salad.
Serves 6
1 large ripe banana
1 cup packed baby kale or coarsely chopped mature kale
1 cup unsweetened vanilla almond milk
1/4 ripe avocado
1 Tbsp chia seeds
2 tsp honey
1 cups ice cubes
Combine banana, kale, almond milk, avocado, chia seeds and honey in a blender. Blend on high until creamy and smooth. Add ice and blend until smooth.
Makes 1
2 Tbsp extra virgin olive oil
1 1/2 cups chopped yellow onions
1 cup chopped carrots
3 clove garlic, minced
2 Tbsp no-salt added tomato paste
4 cups reduced-sodium vegetable broth
1 cup water
1 (15 oz) can no salt-added cannellini beans, rinsed
1 cup mixed dry lentils (brown, green and black)
1/2 cup chopped sundried tomatoes in oil, drained
3/4 tsp salt
1/2 tsp ground pepper
1 Tbsp chopped fresh dill, plus more for garnish
1 1/2 tsp red wine vinegar
1. Heat oil in a large heavy pot over medium heat. Add onions and carrots; cook, stirring occasionally, until softened, 3 to 4 minutes. Add garlic and cook, stirring constantly, until fragrant, about 1 minute. Add tomato paste and cook, stirring constantly, until the mixture is evenly coated, about 1 minute.
2. Stir in broth, water, cannellini beans, lentils, sun-dried tomatoes salt and pepper. Bring to a boil over medium-high heat; reduce heat to medium-low to maintain a simmer. Cover and simmer until the lentils are tender, 30 to 40 minutes.
3. Remove from heat and stir in dill and vinegar. Garnish with additional dill, if desired and Serve.
Serves 6
1 carrot, grated
3 potatoes, grated
1 onion, grated
2 Tbsp plain flour
1 egg, beaten
3 tsp Vegeta Gourmet vegetable stock powder
1/4 cup oil for frying
Combine grated vegetables in a bowl. Stir in flour, egg ad Vegeta, mix well. Heat oil in a shallow pan, add a quarter cup of mixture to pan, flatten slightly. Cooking fritters in batches, fry on both sides until crisp and golden. Drain on absorbent paper.
*Notes: To make it super quick, I let my food processor do the work and grate them that way. These can be eaten hot or cold.
Serves 4
