Tag Archives: healthy

Soy-Ginger-Lime Chicken with Cilantro-Lime-Ginger Rice

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Quick Post: The title is a mouthful! The combination of these two recipes was a hit at my house and it’s healthy, fresh and easy to make. Thanks for reading, enjoy!
Soy-Ginger-Lime Marinade – adapted from Simply Scratch
  •  2 – 3 cloves of Garlic, smashed and peeled
  • 1 large Shallot, peeled and quartered
  • 1 Lime, juiced
  • 3/4 inch of Ginger, peeled, and roughly chopped
  • 1/4 cup low sodium soy sauce
  • 1/4 cup grapeseed oil
  • 1 tablespoon Honey
  • salt and pepper to taste
Directions:
Combine all ingredients (using a stick blender makes quick work of this). Pour the mixture over the chicken and marinade for at least 4 hours. Preheat grill to medium heat and cook for 6 to 8 minutes per side or until done.
Cilantro, Lime and Ginger Rice –
  • 1 cup uncooked long-grain white rice
  • 1 inch of ginger, peeled and thinly sliced
  • the zest and juice of one lime
  • 1 1/2 cups water
  • kosher salt to taste
  • 4 tablespoons fresh chopped cilantro

Directions:

In a a saucepan combine rice, ginger slices, salt and water. Bring to a boil. Cover and cook on low 15-20 minutes, until rice is tender. Remove from heat. Stir in cilantro and lime zest. Serve warm.

100% Whole Wheat Nut & Seed Bread

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Quick Post: This is probably the healthiest bread I have ever made and it tastes  great. I am so glad too, because my last attempt at 100% whole wheat bread wasn’t that good. It baked up dense and the flavor was more bitter, and for those reasons, I decided not to blog about it. This one is so good and next time I will have to double the recipe. White whole wheat is what I always have on hand, and I find that the flavor is milder and less bitter than red wheat flour. You don’t need the KAF bread improver and vital wheat gluten worked as a good substitution. I chose to sweeten mine with honey and my oil of choice was coconut. I love using coconut oil whenever possible in anything that is baked at 350 degrees or less. Thanks for reading, enjoy!
100% Whole Wheat Nut & Seed Bread – adapted from King Arthur Flour
  • 1 1/3 cups (10 5/8 ounces) lukewarm water
  • 3 tablespoons (1 1/4 ounces) coconut oil
  • 5 tablespoons (3 3/4 ounces) honey, molasses or maple syrup
  • 4 cups (16 ounces) King Arthur Premium Whole Wheat Flour or 100% White Whole Wheat flour
  • 1 tablespoon King Arthur Whole-Grain Bread Improver, optional (*I used vital wheat gluten)
  • 1/4 cup (1 1/4 ounces) sunflower seeds, chopped*
  • 1/4 cup (1 ounce) walnuts, chopped*
  • 1 1/2 teaspoons salt
  • 2 1/2 teaspoons instant yeast

*A quick whirl in the food processor does the job nicely.

To prepare the dough: Combine all of the ingredients, and mix them till you have a shaggy dough. Let the dough rest, covered, for 20 minutes, then knead till fairly smooth. Allow the dough to rise, covered, for about 2 hours, or until it’s puffy and nearly doubled in bulk.

Gently deflate the dough, shape it into a log, and place it in a lightly greased 8 1/2″ x 4 1/2″ bread pan. Cover the pan with lightly greased plastic wrap (or a clear shower cap), and allow it to rise for about 2 hours, till it’s crowned about 1″ to 2″ over the rim of the pan.

Bake the bread in a preheated 350°F oven for 40 to 45 minutes, tenting it lightly with aluminum foil for the final 20 minutes of baking. Yield: 1 loaf.

Doctored-Up Black Beans

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Quick Post: I wanted a healthy side for these steak tacos. They’re simple, quick and tasty; not to mention healthy. Even my picky husband who doesn’t like black beans ate some and my son really enjoyed them.  I ate the leftovers served over baked brown rice and topped with a dollop of avocado dressing and some crumbled feta. Thanks for reading, enjoy!

Black Beans –

  • 2 cans black beans, drained and rinsed really well
  • 2 TBSP olive oil
  • 1 small onion, diced
  • 6 mini bell peppers, diced (or one large pepper)
  • 1 small jalapeno, seeded and diced
  • 1 clove garlic, minced
  • 1 tsp. cumin
  • kosher salt and pepper to taste
  • lime juice
  • cilantro leaves
Directions:
1. In a medium sauce pan, heat a tablespoon of olive oil over medium-low heat. Add the chopped onion, bell pepper, and garlic and saute until softened. Add the drained and rinsed beans to the pot and smash some with your spoon. Season with cumin, salt and pepper and pour about 1/2 a cup of water over all to thin out the beans slightly. Cook for about 5 to 7 minutes and add your cilantro leaves – taste for seasoning. Serve with a lime wedge and feta (or cojita) cheese. Enjoy!

Strawberry, Banana and Coconut Milk Smoothie

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Quick Post: Yum! I tried this new-to-me non dairy milk for the first time last week in this smoothie. When I’m craving something sweet, this is what I make. The coconut milk makes this almost like an ice cream shake, but healthy – even better! It’s rich and creamy without all the guilt 🙂 Whenever I make smoothies I use frozen bananas – it makes all the difference in the thickness. Thanks for reading, enjoy!

Strawberry, Banana and Coconut Milk Smoothie –

  • 1/2 frozen banana
  • 5 frozen strawberries
  • 1/2 unsweetened coconut milk
  • 1/4 cup vanilla bean Greek yogurt
Directions –
1. Blend all ingredients together until smooth. Enjoy!

Vegan Apple Crisp

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(It’s still raining here, so no decent pictures – boo!)

I haven’t made an apple crisp since last year, so I decided it was time 🙂 This smells amazing while baking. My hands smelled like lemon, apple, cinnamon and nutmeg for quite sometime after making this, too 🙂 I love Fall flavors and this is a perfect example of them. I used coconut oil for this instead of canola and we didn’t miss the butter. It’s not a thick crumb topping like the typical crisp with flour and butter; but it was flavorful, slightly sweet and delightfully crunchy. We enjoyed the walnuts in this, too – and the vanilla ice cream brought it all together nicely. Thanks for reading, enjoy!

Vegan Apple Crisp – adapted from What Would Cathy Eat?

  • 2 ½ pounds apples (about 7), peeled and thinly sliced
  • 2 tablespoons sugar
  • 2 tablespoons brown sugar
  • 2 teaspoons flour
  • 1/4 teaspoon cinnamon
  • 1/8 teaspoon freshly grated nutmeg
  • Small pinch cloves
  • 2 teaspoons lemon juice
  • 2/3 cup rolled oats (old fashioned, not quick cooking)
  • 2/3 cup whole wheat pastry flour
  • 2/3 cup light brown sugar
  • ½ cup chopped walnuts
  • ½ teaspoon baking powder
  • 1 teaspoon cinnamon
  • ¼ teaspoon salt
  • ¼ cup coconut oil
  • 2 tablespoons water
Directions:

Preheat the oven to 350.

Mix the apples with the next seven ingredients (through lemon juice). In a separate bowl, mix the oats, flour, brown sugar walnuts, baking powder, cinnamon and salt. Drizzle the organic canola oil over the dry mixture and combine with your fingers until crumbly. Add the water and stir briefly with a fork. Put the apple mixture in an 8×8” baking dish, then sprinkle on the crumbly topping. Bake for 40 minutes, or until the top is golden and the apples are tender.

Roasted Portobello Mushroom Salad with Dijon Vinaigrette

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Oh.My.Goodness. This was perfect – the combination of these few, simple ingredients was so yummy. I love Portobello mushrooms because they are so meaty and savory, the parmesan cheese shavings were salty and nutty, the tomatoes added sweetness and the simple vinaigrette blended well with all. It tastes so fancy – sorry, I couldn’t help but admit that 😉 This is a total keeper and will be a regular in this household – well, for me anyway. Thanks for reading, enjoy!

Mixed Greens with Dijon Vinaigrette and Roasted Portobello – adapted from Annie’s Eats

For the dressing:

  • 1 clove garlic, finely minced
  • 1 tbsp. Dijon mustard
  • ¼ tsp. kosher salt
  • Pinch ground black pepper
  • honey (optional)
  • ¼-½ cup red wine vinegar*
  • ½ cup extra virgin olive oil

For the roasted mushrooms:

  • 2 or 4 full-size Portobello mushroom caps, gills scraped out and wiped clean
  • Olive oil
  • Kosher salt
  • Ground black pepper

For the salad:

  • Mixed greens, rinsed and dried
  • Shaved Parmesan cheese
  • Cherry or grape tomatoes

*Start with ¼ cup of vinegar and add more as desired to taste.  The more tart you like your vinaigrette, the more vinegar you will want to use.

Directions:

To make the dressing, combine all of the ingredients in a jar or bottle with a secure lid.  Shake well so the ingredients are well combined and emulsified. Place in the refrigerator for at least 30 minutes – longer is better.

To make the mushrooms, preheat the oven to 425˚ F.  Slice the Portobello caps about ½-inch thick.  Add to a bowl and toss with a bit of olive oil, just enough to coat lightly (about 2 tablespoons).  Season with salt and pepper.  Spread in a single layer on a baking sheet.  Roast, flipping halfway through baking, about 15 minutes total.

While the mushrooms are roasting, portion the mixed greens between serving plates.  Top with shaved Parmesan and tomatoes.  Top with the warm mushrooms and drizzle with the vinaigrette.

Quick Red Lentil Soup

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This was so good that I just had to have seconds. I didn’t feel guilty because this soup is super healthy and low in fat. I tweaked this recipe a bit by adding more seasoning and cooking the lentils in vegetable broth. I loved the bite of the lentils and veggies in this, the creaminess of the Greek yogurt and the herby flavor of the cilantro. As simple as this is it’s so flavorful and a definite keeper! It’s also so cheap to make – you can’t beat that 🙂 Thanks for reading, enjoy!

Red Lentil Soup Recipe – adapted from Veggie Belly

  • 2 tablespoons olive oil
  • 2 carrots, peeled and chopped
  • 2 celery ribs, chopped
  • 1 small onion, chopped finely (about 1/2 cup)
  • 2 cloves garlic, peeled and minced
  • 1 cup dry split red lentils
  • 1/2 teaspoon paprika or to taste, optional
  • 1/4 tsp cumin
  • 1/8 tsp cayenne pepper
  • 3 cups vegetable broth (or water)
  • kosher salt and pepper to taste
  • 2 tablespoons Greek yogurt
  •  cilantro leaves
Directions:

Heat olive oil in a pan. Add the carrot, celery, onion and garlic. Stir on low heat for about 7 minutes, or till the vegetables are soft. Dont let them brown.

Add the red lentils to the vegetables, and stir for about 1 minute. Add paprika, salt, cumin, cayenne and vegetable broth. Bring to a boil. Then reduce heat to low, place a lid on the pan, and simmer for 10 minutes or till the lentils are cooked but still holding their shape. Dont let the lentils get mushy. Add more water during cooking, if needed.

When the soup is done, serve with a dollop Greek yogurt.

Quinoa – My 200th Post!!

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I picked up some quinoa from my local health food store the other day – it’s so much cheaper buying from the bulk bins. I have used quinoa once before to make a quinoa pudding – kind of like rice pudding, only slightly healthier. I remember that tasted great, so I’ll have to find another recipe to share with you – preferably a vegan version.

Quinoa takes a few more steps to prepare than a box will tell you, and since mine didn’t come in a box I used this website for basic cooking instructions. All these steps listed are necessary to ensure mush-free, perfectly cooked quinoa. The only change I made was adding a pinch of kosher salt to the water. Rather than copy all her listed instructions down, here’s the link that’s full of helpful tips and nutrition information on this “super grain”.

The first picture is the product of all those steps – it really was perfectly fluffy 🙂 I used a cup of the cooked quinoa to make this quinoa breakfast bowl. It was tasty and super filling with out the bloat. I was satisfied for hours after eating this. Thanks for reading, enjoy!

Quinoa Breakfast Bowl –

  • 1 cup cooked quinoa
  • unsweetened almond milk (or milk of your choice)
  • raisins, walnuts, cinnamon, maple syrup

Directions:

1. Spoon your cooked quinoa in a bowl, top with your desired amount of milk and microwave for 1 to 2 minutes to heat through. Add your desired toppings and enjoy!

Roasted Carrot and Red Lentil Soup

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I’ve been kind of obsessed with finding a carrot soup recipe because I’m on the lookout for healthy, vegetarian lunches and dinners. I’ll admit it doesn’t look appetizing at all – but it’s the taste that counts! 😉 This is a mix of a few different recipes I found – but it’s mostly a huge experiment of flavors. I added a little of this, and a little of that which resulted in a peppery, thick soup. I know it’s not my most favorite thing I’ve ever made, but it’s pretty good. I’m not the best at whipping up meals off the top of my head, but I’m getting more adventurous. Thanks for reading 🙂
Roasted Carrot and Red Lentil Soup – adapted from The Wednesday Chef
  • 1 1/2 pounds carrots, peeled
  • olive oil
  • 1 medium onion, sliced thin
  • Freshly ground black pepper to taste
  • 1 cup red lentils
  • 1/4 teaspoon cumin
  • 1/8 tsp cayenne
  • 1/8 tsp paprika
  • fresh orange juice ( I used about 1/4 of one orange), to taste, optional
  • cilantro leaves
  • kosher salt and fresh cracked pepper, to taste
  • 4 cups vegetable stock

1. Preheat the oven to 400 degrees. Lay the carrots in a roasting pan and toss with 3 tablespoons oil. Season with the salt and a few grinds of pepper. Roast for 20 minutes. Turn the carrots, add the onion and roast 15 minutes, until the carrots are brown and tender. When carrots are cool enough, cut them in bite-sized chunks.

2. Heat up a large soup pot over medium, add the carrot-and-onion mixture, cilantro leaves and the dry seasonings. Cook, stirring, for 1 minute, then stir in the lentils. Add the stock and simmer, stirring occasionally, for 20 to 25 minutes, until the lentils are falling apart. Squeeze in your orange juice, add more cilantro and check for seasoning and serve.

Turkey Chili Mac

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Tonight was my chance to make a meal that I know my husband would not appreciate, and I haven’t made a dish like this since March. It makes a lot of food and it’s so cheap and a great meal for using up my pantry staples. This time I used organic ground turkey instead of the usual lean ground beef. The turkey wasn’t much more expensive than the beef, but I knew I wanted to make this as lean and healthy; so I chose it. The texture of the turkey is less dense than beef when cooked and I didn’t need to drain any fat off. I forgot to add the brown sugar to offset some of the acidity of the tomato, but we remedied that by adding ketchup to our bowl of chili mac. Personally, I love to add ketchup to any macaroni and cheese recipe because it gives a subtle sweetness and tang to the meal. M doesn’t get it, but the kids appreciate a healthy squeeze of ketchup too 🙂 Thanks for reading, enjoy!
Turkey Chili Mac –
  • 1 tablespoon olive oil
  • 1 pounds lean ground turkey
  • Salt and pepper to season the turkey
  • 1 onion, diced
  • 4 or 5 mini bell peppers (*or one large bell pepper)
  • 1 Tablespoons chili powder
  • 1 Tablespoon cumin
  • 1 teaspoon onion powder
  • 1 teaspoon coriander
  • 1/2 teaspoon Mexican oregano
  • 1 teaspoon salt
  • 3 garlic cloves, minced
  • 1 TBSP brown sugar (*I forgot to add this)
  • 1 (15 ounce) can tomato sauce
  • 1 (14.5 ounce) can diced tomatoes
  • 8 ounces (2 cups) elbow macaroni
  • 2 cups water
  • ½ cup cheddar cheese

Directions –

1. Heat oil in a 12-inch non-stick skillet over medium heat and add ground turkey. Season with a dash of salt, pepper, onion powder. Once the meat is no longer pink, pour into a bowl and set aside.

2. Saute the peppers, onions and garlic until tender, about 5 minutes. Add chili powder, cumin, onion powder, coriander, oregano, 1 teaspoon salt, and brown sugar and cook over medium heat for 1 to 2 minutes until fragrant.

3. Stir in tomato sauce, diced tomatoes with garlic, elbow macaroni, and 2 cups water. Stir to combine, cover and keep at a high simmer for about 10 – 14 minutes or until juices are absorbed and macaroni is tender.

4. Stir in cheddar and season with freshly ground pepper. Taste for salt and add if needed.