Coleslaw:
1/2 Head Cabbage, Diced or Fine Chop
2 Large Carrots, Peeled and Finely Chopped
1/2 C Malt Vinegar or Cider Vinegar
Some people prefer a creamy slaw. If you do, then add 1 T Lite Mayo or Lite Salad Dressing.
If you prefer a sweeter slaw, you may sweeten with stevia or agave nectar to taste.
Kale Chips( I use a recipe from a fellow SparkPeople friend of mine FRESHSTART2011) Preheat oven to 350 degrees.
1 Fresh Bunch of Kale
Pulled apart into medium-large pieces. I sprinkle on cayenne pepper and garlic powder.
Place on a baking sheet and bake for approximately 10-12 minutes. Do NOT let them over brown or they will be bitter. Let them cool out of the oven slightly, and watch out. They're additive. I have heard that they are also good with a number of other seasonings as well.
Fish:
4 pieces of Cod Loin (Approx. 4-5 oz each)
1/2 Cup Whole Wheat Breadcrumbs ( I got mine from my leftover pitas from 2 nights ago.) Set these aside on a plate.
4 tsp (1 tsp per piece of Cod)
Season to taste
Distribute oil on both sides of each piece of fish. Dip one side of each piece of fish into the bread crumbs and place them crumb side up on a broiler pan. Drizzle remaining oil over the top of fish.
Bake in a 350 degree oven approximately 12-15 minutes. Depending on thickness of fish. It will flake easily when it is done.
Chips:
7 small potatoes, peeled and sliced in your favorite fashion. I couldn't decide today if I wanted them paper thin, or spiral. I went with spiral.
Bake at 300 degrees for 30 minutes. May take longer, if you have really thick cuts.
Thursday, March 17, 2011
Homemade Peanut Butter w/flax
24 oz. organic, canned peanuts low or no salt
1/2 cup ground flaxseeds
Most of the time you will not need any oil. If you do, you will only have to use 1 tsp olive or flaxseed oil max.
If you prefer a sweeter peanut butter, then you can add stevia extract or agave nectar to taste, but omit any extra oil to prevent it from getting runny.
Process above ingredients in food processor until smooth. May take about 10 minutes to get nice and smooth. Of course, if you like chunky peanut butter stop processing when it reaches the consistency that makes you happy. This stores in the fridge for up to 2 months. We eat it up before that long around here.
Variations:
Add in Cacao Nibs for a rich chocolate version.
Try with differents nuts. Sunflower Seeds, Pumpkin Seeds, Cashews, Almonds, Hazelnuts, Soybeans, and Macadamias are all tasty options.
1/2 cup ground flaxseeds
Most of the time you will not need any oil. If you do, you will only have to use 1 tsp olive or flaxseed oil max.
If you prefer a sweeter peanut butter, then you can add stevia extract or agave nectar to taste, but omit any extra oil to prevent it from getting runny.
Process above ingredients in food processor until smooth. May take about 10 minutes to get nice and smooth. Of course, if you like chunky peanut butter stop processing when it reaches the consistency that makes you happy. This stores in the fridge for up to 2 months. We eat it up before that long around here.
Variations:
Add in Cacao Nibs for a rich chocolate version.
Try with differents nuts. Sunflower Seeds, Pumpkin Seeds, Cashews, Almonds, Hazelnuts, Soybeans, and Macadamias are all tasty options.
Wednesday, March 16, 2011
Jamaican me HUNGRY- Jerk Chicken, low country Corn and Red Potato Recipes.
Jerk Chicken:
Marinade
1/4 - 1/2 c diced onion based on personal preference
2 1/2 tsp thyme
2 tsp black pepper
1/2 tsp cinnamon
1/2 tsp ground cloves
1/2 tsp fresh ground nutmeg
1/2 tsp cayenne pepper
2 kiwi fruit peeled and diced
1/2 tsp salt(play with this one, you might find that you don't need it at all)
2 T vegetable, or olive oil
1/4 water
2 large breasts of chicken cut in half
Add all of the above items, except for the chicken to a food processor. Blend well.
Pour over the chicken and marinate for at least one hour. Can be marinated overnight.
Preheat Grill to Medium Heat. Cook until chicken is done.
Low Country Corn and Red Potatoes
12-16 small red potatoes
3 large ears of corn cut in half
1 package of Goya Ham Seasoning
Clean red potatoes and set them aside. Get a large stock pot and fill will 2 quarts of water. Bring water to a rolling boil.
Add both the red potatoes and corn to the boiling water and allow them to cook for about 20 minutes, then turn down heat to a simmer until serving time.
My hubby might want a Red Stripe with this, huh?
Marinade
1/4 - 1/2 c diced onion based on personal preference
2 1/2 tsp thyme
2 tsp black pepper
1/2 tsp cinnamon
1/2 tsp ground cloves
1/2 tsp fresh ground nutmeg
1/2 tsp cayenne pepper
2 kiwi fruit peeled and diced
1/2 tsp salt(play with this one, you might find that you don't need it at all)
2 T vegetable, or olive oil
1/4 water
2 large breasts of chicken cut in half
Add all of the above items, except for the chicken to a food processor. Blend well.
Pour over the chicken and marinate for at least one hour. Can be marinated overnight.
Preheat Grill to Medium Heat. Cook until chicken is done.
Low Country Corn and Red Potatoes
12-16 small red potatoes
3 large ears of corn cut in half
1 package of Goya Ham Seasoning
Clean red potatoes and set them aside. Get a large stock pot and fill will 2 quarts of water. Bring water to a rolling boil.
Add both the red potatoes and corn to the boiling water and allow them to cook for about 20 minutes, then turn down heat to a simmer until serving time.
My hubby might want a Red Stripe with this, huh?
Mediterranean Moxie: Souvlaki, Pita, and Tabbouleh Recipes
Tuesday - Mediteranean Moxie
Chicken Souvlaki with tzatziki sauce, feta and homemade whole wheat/flax naan. Tabouli on the side.
Made pitas instead of naan. We did use 1T of feta per serving of the souvlaki, as a topping. YUM!
Souvlaki
Marinade:
3/4 c balsamic vinegar
3T lemon juice
1T oregano
1/2 tsp pepper
4 average chicken breasts or 2 Large Breasts cut into 4 pieces
Marinate chicken in above ingredients for at least 1 hour.
Grill meat until done, let rest 3-5 minutes then thinly slice chicken. Each pita gets approx 3 oz meat.
Tzatziki:
1/2 c seeded shredded cucumber
1/2 tsp salt(optional)
1 c fat free yogurt
1/4 c fat free sour cream
1T lemon juice
1 tsp olive oil
1-2 cloves fresh crushed garlic
1/2 - 1 T fresh chopped dill (if you really like the dill flavor, use the full amount)
Mix above ingredients together and refigerate to allow flavors to meld.
Serving size is 2T of sauce.
Whole Wheat/Flax Pita
Serving Size 1
Pita Recipe makes approximately 10 pitas.
Preheat oven to 500 degrees
3 c whole wheat flour
1/4 c ground flax seed
1 tsp olive oil or flaxseed oil
1 packet yeast( I use rapid rise)
1.25 c warm water 100-120 degrees(whatever your yeast indicates)
Mix with dough hook attachment on mixer until it forms ball. Form dough into about a 13-15" rope and divide dough into 10 equal parts. Roll each part into a ball and flatten into approx 5-6" circles. Allow pitas to rise briefly, approx 10 minutes if you're using rapid yeast. Place pitas on a wire rack that has been sprayed with non-stick spray. Bake pitas 5-6 minutes, remove from oven and place in a brown paper bag to retain moisture. Snip off .5-1" off one side of the round to open pitas or simply cut in half.
Tabbouleh
1/4 c bulgur
1/2 c boiling water
1 c chopped parsley
1/4 c chopped fresh mint leaves
3 tomatoes, diced
1/2 onion, diced
2 teaspoons olive oil
1 T lemon juice
Place bulgur and boiling water in a bowl and allow to soak up liquid for 1 hour.
mix together all of the other ingredients, then mix into bulgur and refrigerate until ready to serve.
Chicken Souvlaki with tzatziki sauce, feta and homemade whole wheat/flax naan. Tabouli on the side.
Made pitas instead of naan. We did use 1T of feta per serving of the souvlaki, as a topping. YUM!
Souvlaki
Marinade:
3/4 c balsamic vinegar
3T lemon juice
1T oregano
1/2 tsp pepper
4 average chicken breasts or 2 Large Breasts cut into 4 pieces
Marinate chicken in above ingredients for at least 1 hour.
Grill meat until done, let rest 3-5 minutes then thinly slice chicken. Each pita gets approx 3 oz meat.
Tzatziki:
1/2 c seeded shredded cucumber
1/2 tsp salt(optional)
1 c fat free yogurt
1/4 c fat free sour cream
1T lemon juice
1 tsp olive oil
1-2 cloves fresh crushed garlic
1/2 - 1 T fresh chopped dill (if you really like the dill flavor, use the full amount)
Mix above ingredients together and refigerate to allow flavors to meld.
Serving size is 2T of sauce.
Whole Wheat/Flax Pita
Serving Size 1
Pita Recipe makes approximately 10 pitas.
Preheat oven to 500 degrees
3 c whole wheat flour
1/4 c ground flax seed
1 tsp olive oil or flaxseed oil
1 packet yeast( I use rapid rise)
1.25 c warm water 100-120 degrees(whatever your yeast indicates)
Mix with dough hook attachment on mixer until it forms ball. Form dough into about a 13-15" rope and divide dough into 10 equal parts. Roll each part into a ball and flatten into approx 5-6" circles. Allow pitas to rise briefly, approx 10 minutes if you're using rapid yeast. Place pitas on a wire rack that has been sprayed with non-stick spray. Bake pitas 5-6 minutes, remove from oven and place in a brown paper bag to retain moisture. Snip off .5-1" off one side of the round to open pitas or simply cut in half.
Tabbouleh
1/4 c bulgur
1/2 c boiling water
1 c chopped parsley
1/4 c chopped fresh mint leaves
3 tomatoes, diced
1/2 onion, diced
2 teaspoons olive oil
1 T lemon juice
Place bulgur and boiling water in a bowl and allow to soak up liquid for 1 hour.
mix together all of the other ingredients, then mix into bulgur and refrigerate until ready to serve.
Monday, March 14, 2011
This week's Menu!
All of these recipes are healthy versions of our favorites.
Veggies are packed in some not so obvious places throughout this menu. For instance, I peel, cut up, and boil down the squash and then puree it. It yields a velvety smooth cheese like flavor to my lasagna. My husband really doesn't care for squash of any kind, but loves butternut in this dish and when I make homemade ravioli with it also. All he could say the first time I made it was it was the best bleeping ravioli he'd EVER had. I had to just grin and laugh. I eventually told him what it was. =)
Monday - Our Tour of Italy
Homemade Lasagna made with ground turkey, butternut squash, and spinach. Accompanied by a side salad w/a citrus infused white balsamic dressing.
I made 2 batches of this. One for tonight, one for later. See pic. below.
recipe: 1/2 bag (7 oz Kraft Fat Free Shredded Cheese of your choice)
1/2 can (14.5 oz Diced Tomato- Basil, Garlic, Oregano)
1 can (15 oz. can tomato sauce-no salt added)
Fresh basil, oregano, garlic to taste
1/2 (24 oz tub of fat free cottage cheese)
1-2 Cups pureed butternut squash
1 Cup Fresh Spinach Leaves
16 oz ground turkey browned (weight is pre-cooked)
9 Homemade Whole Wheat/Flax Lasagna Noodles*
Layer above ingredients, except shredded cheese in a lasagna/long casserole dish Top with remaining sauce and shredded cheese. Bake for 45 min. in a 375 degree oven. For those of you counting WW Points. This is 4 PointsPlus for a serving. This recipe serves 12.
Whole Wheat Lasagna Noodles
1.25 Cups Whole wheat flour
.25 Cup Ground Flaxseed
2 egg whites
1 T water
salt (optional-I personally do not use it)
Mix together until well blended. Use hands to form a dough ball. Divide dough equally into 9-10 pieces. Run them through a pasta press gradually making them thinner every 2nd pass. I usually run them from level 1 thickness to about 4-5 thinness. Allow them to air dry just a tad before using. This makes wonderful ravioli or dumplings as well.
Tuesday - Mediteranean Moxie
Chicken Souvlaki with tzatziki sauce, feta and homemade whole wheat/flax naan. Tabouli on the side.
Made pitas instead of naan.
Souvlaki
Marinade:
3/4 c balsamic vinegar
3T lemon juice
1T oregano
1/2 tsp pepper
4 average chicken breasts or 2 Large Breasts cut into 4 pieces
Marinate chicken in above ingredients for at least 1 hour.
Grill meat until done, let rest 3-5 minutes then thinly slice chicken. Each pita gets approx 3 oz meat.
Tzatziki:
1/2 c seeded shredded cucumber
1/2 tsp salt(optional)
1 c fat free yogurt
1/4 c fat free sour cream
1T lemon juice
1 tsp olive oil
1-2 cloves fresh crushed garlic
1/2 - 1 T fresh chopped dill (if you really like the dill flavor, use the full amount)
Mix above ingredients together and refigerate to allow flavors to meld.
Serving size is 2T of sauce.
Whole Wheat/Flax Pita
Serving Size 1
Pita Recipe makes approximately 10 pitas.
Preheat oven to 500 degrees
3 c whole wheat flour
1/4 c ground flax seed
1 tsp olive oil or flaxseed oil
1 packet yeast( I use rapid rise)
1.25 c warm water 100-120 degrees(whatever your yeast indicates)
Mix with dough hook attachment on mixer until it forms ball. Form dough into about a 13-15" rope and divide dough into 10 equal parts. Roll each part into a ball and flatten into approx 5-6" circles. Allow pitas to rise briefly, approx 10 minutes if you're using rapid yeast. Place pitas on a wire rack that has been sprayed with non-stick spray. Bake pitas 5-6 minutes, remove from oven and place in a brown paper bag to retain moisture.
Tabbouleh
1/4 c bulgur
1/2 c boiling water
1 c chopped parsley
1/4 c chopped fresh mint leaves
3 tomatoes, diced
1/2 onion, diced
2 teaspoons olive oil
1 T lemon juice
Place bulgur and boiling water in a bowl and allow to soak up liquid for 1 hour.
mix together all of the other ingredients, then mix into bulgur and refrigerate until ready to serve.
Wednesday - Jamaican Me HUNGRY!
Jerk Chicken, steamed corn/red potatoes (low country/low sodium style)
Thursday - Luck O' the Irish
Baked Fish and "Chips" Kale Chips for me, the family will get baked spiral chips with Malt Vinegar coleslaw, and Hot Bite Corn.
Friday - I Wanna Wok and Roll All Nite!
Slimmed Down No Fry Sesame Chicken, Low sodium hot and sour soup, steamed broccoli.
Saturday - Feelin' HOT HOT HOT!
Baja Grilled Fish Tacos with a Lime Chipotle Sauce, stuffed poblanos for my son, and a black bean corn salsa and homemade pico de gallo.
Sunday - Easy like Sunday Morning. Takin' the day off. Hubby and son will figure it out.
Veggies are packed in some not so obvious places throughout this menu. For instance, I peel, cut up, and boil down the squash and then puree it. It yields a velvety smooth cheese like flavor to my lasagna. My husband really doesn't care for squash of any kind, but loves butternut in this dish and when I make homemade ravioli with it also. All he could say the first time I made it was it was the best bleeping ravioli he'd EVER had. I had to just grin and laugh. I eventually told him what it was. =)
Monday - Our Tour of Italy
Homemade Lasagna made with ground turkey, butternut squash, and spinach. Accompanied by a side salad w/a citrus infused white balsamic dressing.
I made 2 batches of this. One for tonight, one for later. See pic. below.
1/2 can (14.5 oz Diced Tomato- Basil, Garlic, Oregano)
1 can (15 oz. can tomato sauce-no salt added)
Fresh basil, oregano, garlic to taste
1/2 (24 oz tub of fat free cottage cheese)
1-2 Cups pureed butternut squash
1 Cup Fresh Spinach Leaves
16 oz ground turkey browned (weight is pre-cooked)
9 Homemade Whole Wheat/Flax Lasagna Noodles*
Layer above ingredients, except shredded cheese in a lasagna/long casserole dish Top with remaining sauce and shredded cheese. Bake for 45 min. in a 375 degree oven. For those of you counting WW Points. This is 4 PointsPlus for a serving. This recipe serves 12.
Whole Wheat Lasagna Noodles
1.25 Cups Whole wheat flour
.25 Cup Ground Flaxseed
2 egg whites
1 T water
salt (optional-I personally do not use it)
Mix together until well blended. Use hands to form a dough ball. Divide dough equally into 9-10 pieces. Run them through a pasta press gradually making them thinner every 2nd pass. I usually run them from level 1 thickness to about 4-5 thinness. Allow them to air dry just a tad before using. This makes wonderful ravioli or dumplings as well.
Tuesday - Mediteranean Moxie
Chicken Souvlaki with tzatziki sauce, feta and homemade whole wheat/flax naan. Tabouli on the side.
Made pitas instead of naan.
Souvlaki
Marinade:
3/4 c balsamic vinegar
3T lemon juice
1T oregano
1/2 tsp pepper
4 average chicken breasts or 2 Large Breasts cut into 4 pieces
Marinate chicken in above ingredients for at least 1 hour.
Grill meat until done, let rest 3-5 minutes then thinly slice chicken. Each pita gets approx 3 oz meat.
Tzatziki:
1/2 c seeded shredded cucumber
1/2 tsp salt(optional)
1 c fat free yogurt
1/4 c fat free sour cream
1T lemon juice
1 tsp olive oil
1-2 cloves fresh crushed garlic
1/2 - 1 T fresh chopped dill (if you really like the dill flavor, use the full amount)
Mix above ingredients together and refigerate to allow flavors to meld.
Serving size is 2T of sauce.
Whole Wheat/Flax Pita
Serving Size 1
Pita Recipe makes approximately 10 pitas.
Preheat oven to 500 degrees
3 c whole wheat flour
1/4 c ground flax seed
1 tsp olive oil or flaxseed oil
1 packet yeast( I use rapid rise)
1.25 c warm water 100-120 degrees(whatever your yeast indicates)
Mix with dough hook attachment on mixer until it forms ball. Form dough into about a 13-15" rope and divide dough into 10 equal parts. Roll each part into a ball and flatten into approx 5-6" circles. Allow pitas to rise briefly, approx 10 minutes if you're using rapid yeast. Place pitas on a wire rack that has been sprayed with non-stick spray. Bake pitas 5-6 minutes, remove from oven and place in a brown paper bag to retain moisture.
Tabbouleh
1/4 c bulgur
1/2 c boiling water
1 c chopped parsley
1/4 c chopped fresh mint leaves
3 tomatoes, diced
1/2 onion, diced
2 teaspoons olive oil
1 T lemon juice
Place bulgur and boiling water in a bowl and allow to soak up liquid for 1 hour.
mix together all of the other ingredients, then mix into bulgur and refrigerate until ready to serve.
Wednesday - Jamaican Me HUNGRY!
Jerk Chicken, steamed corn/red potatoes (low country/low sodium style)
Thursday - Luck O' the Irish
Baked Fish and "Chips" Kale Chips for me, the family will get baked spiral chips with Malt Vinegar coleslaw, and Hot Bite Corn.
Friday - I Wanna Wok and Roll All Nite!
Slimmed Down No Fry Sesame Chicken, Low sodium hot and sour soup, steamed broccoli.
Saturday - Feelin' HOT HOT HOT!
Baja Grilled Fish Tacos with a Lime Chipotle Sauce, stuffed poblanos for my son, and a black bean corn salsa and homemade pico de gallo.
Sunday - Easy like Sunday Morning. Takin' the day off. Hubby and son will figure it out.
Tuesday, March 8, 2011
What's Cookin' Tonight?
Homemade Black Bean/Cheese Tamales, and Beef Carnitas with freshly made Corn Salsa. I fixed myself a small salad and only ate a carnita, and bite of the tamales.
For Dessert we had:
Warm Cinnamon Apple Crumble with a Caramel Sauce (All Sugar Free) with a dollop of Fat Free Whipped Topping.
Warm Cinnamon Apple Crumble with a Caramel Sauce (All Sugar Free) with a dollop of Fat Free Whipped Topping.
Monday, March 7, 2011
New day, and making week long menus...
I have been consistently planning and tracking my workouts since November 2010. I have been tracking my meals since then. I really want to begin pre-planning my menus. I feel like if I start out a week at a time in the beginning, it won't be SO daunting.
Anywho, Here's what's cooking today:
Monday 3/7/2011
Breakfast
1 Slice Nature's Own Bread~toasted
1 egg white
.5 oz 2% Shredded Mexican Cheese Blend
2 glasses o'water
1 warm mug of green tea
My breakfast =3 Points Plus Values
Lunch
1/2 cup ~ My Crunchy Tuna Salad(recipe and picture to follow)
1/2 cup spinach leaves
6 roma tomato slices
1/4 fresh bean sprouts
2 glasses of water
1/2 cup fresh grapes
Crunchy Tuna Salad Recipe:
1 can tuna packed in water (5 oz) drained
2 small/med stalks of celery, bias cut
1 T Light Miracle Whip OR Light Mayonaise
1 tsp spicy brown mustard
Mix ingredients together well and serve. Serves 2
Lunch = 2 Points Plus Values
Dinner
Yesterday it was chilly outside, so I made up a LARGE batch of my Turkey Chili.
Tonight is baseball practice, so we'll be eating it for dinner.
1 cup ~ My Turkey Chili**
.5 oz 2% Shredded Mexican Cheese Blend
1 T Fat free sour cream
1 T Chili Lime Hot Sauce
Dinner will = 6 Points Plus Values
Snacks
One small apple
One small banana
Snacks will = 0 Points Plus Values
Yes that does only add up to 11 Points Plus Values, but it allows for a little wiggle room. I might have a mug of hot cocoa tonight, or I might add some tortilla strips to my chili.
I know, I know...I am an ANIMAL. =)
Anywho, Here's what's cooking today:
Monday 3/7/2011
Breakfast
1 Slice Nature's Own Bread~toasted
1 egg white
.5 oz 2% Shredded Mexican Cheese Blend
2 glasses o'water
1 warm mug of green tea
My breakfast =3 Points Plus Values
Lunch
1/2 cup ~ My Crunchy Tuna Salad(recipe and picture to follow)
1/2 cup spinach leaves
6 roma tomato slices
1/4 fresh bean sprouts
2 glasses of water
1/2 cup fresh grapes
1 can tuna packed in water (5 oz) drained
2 small/med stalks of celery, bias cut
1 T Light Miracle Whip OR Light Mayonaise
1 tsp spicy brown mustard
Mix ingredients together well and serve. Serves 2
Lunch = 2 Points Plus Values
Dinner
Yesterday it was chilly outside, so I made up a LARGE batch of my Turkey Chili.
Tonight is baseball practice, so we'll be eating it for dinner.
1 cup ~ My Turkey Chili**
.5 oz 2% Shredded Mexican Cheese Blend
1 T Fat free sour cream
1 T Chili Lime Hot Sauce
Dinner will = 6 Points Plus Values
Snacks
One small apple
One small banana
Snacks will = 0 Points Plus Values
Yes that does only add up to 11 Points Plus Values, but it allows for a little wiggle room. I might have a mug of hot cocoa tonight, or I might add some tortilla strips to my chili.
I know, I know...I am an ANIMAL. =)
Subscribe to:
Posts (Atom)