Berry Kefir Smoothie

April 22, 2006

Kefir is an amazing food that has many health benefits. You can buy it in the dairy section at Whole Foods, or if you’re lucky enough to be near the Amish – I always seem to find some in their booths at the market. When I can’t get to the market, I usually use the Vanilla Kefir for some added sweetness.

Servings: 1 Smoothie
Prep Time: 5 minutes

Ingredients:
3/4 cup Kefir
1/2 cup Frozen Organic Blackberries
1/2 cup Frozen Organic Pineapple
1 Organic Banana
1 Tbsp Golden Flax Seed

Instructions:
1. Grind Flax Seed in a blade coffee grinder (or spice grinder if you have one – lucky you!) – you get more from the flax if it’s ground!
2. Toss all items in a blender and blend.
3. So Easy! Serve and Enjoy

Nutritional Info: 1 Smoothie: 460 kCal; 9g Fat; 94g Carbs; 12g Protein; 3 servings of Fruit.

Italian Tofu Frittata

April 22, 2006

I haven’t actually made this one yet – but it is on my list for the week. Looks good and healthy! It’s yet another recipe from the fabulous World’s Healthiest Foods

Servings: 1
Prep Time: Chopping
Cook Time: 30 minutes

Ingredients:

1/4 cup onion, chopped fine
1 clove garlic, minced
1/4 cup zucchini, diced
1/4 cup red bell pepper, diced
1/2 cups finely chopped kale, (remove stems)
1/4 cup chopped fresh tomato
Splash of plus 2 Tbsp chicken or vegetable broth
Splash of red wine vinegar
2 oz firm light tofu, drained
1 egg white
1/2 tsp dried Italian seasoning
Dash of turmeric
salt and white pepper to taste
1 tsp chopped fresh parsley

Directions:
1. Chop all the veggies and have verything ready!
2. Pureé tofu with egg whites, Italian seasoning and turmeric in blender.
3. In 10 inch stainless steel pan, Sauté onion with a splash of vegetable broth (so as to not use oil) – and cook until onions are clear. Add garlic, zucchini, bell pepper, kale, and tomato and sauté for about 1 minute over medium low heat, stirring often.
4. Add broth and red wine vinegar. Pour tofu mixture over vegetables, cover and cook over low heat until mixture is completely firm and cooked, about 12 minutes.
5. Top with chopped fresh parsley and chow down!!

Nutritional Info: 1 Serving: 130 kCal; 4g Fat; 15g Carbs; 12g Protein
In Depth Nutitional Profile

Sun Dried Tomato and Shitake Rice

March 11, 2006

Pan Seared Salmon with Mustard Dill Sauce

March 11, 2006


This recipe is from my new favorite Website “World’s Healthiest Foods” that has lots of quick and easy recipes. If you notice the difference between their picture and mine – the sauce in mine is much thicker. I’m not sure why – perhaps the mustard I used (fabulous Inglehoffer Stone Ground Mustard) or perhaps it’s because my pan was a bit too hot and the second I poured in the broth, it mostly boiled away. I’m sure you can use a little more broth and make it more runny, but I made the entire amount of sauce (for 4 filet’s) and put it on one because I love me some sauce!!

This is so easy and it tastes amazing! Be sure to get fresh wild-caught salmon (I got mine at Whole Foods – they even de-bone it for you!).

Servings: 1
Prep and Cook Time: 15 minutes

Ingredients:
1 salmon filet (about 1/3-1/2 lb) skin and bones removed
2 medium garlic cloves, pressed
1 TBS Inglehoffer Stone Ground Mustard
1 fresh lemon, cut in half
¼ cup organic vegetable broth
1 tsp Suzanne’s Just Like Honey Rice Nectar (or honey)
1 tsp chopped fresh dill
salt and white pepper to taste

Directions:
1. Prepare all the ingredients and have them ready. You’re going to be throwing stuff in the pan at an alarming rate!
2. Preheat a skillet on medium high heat for about 2 minutes. Rub salmon with 1/2 of cut lemon and season with a little salt and white pepper. When pan has gotten hot place salmon in the hot pan, and cook for about 2-3 minutes. (You do not need oil or liquid for this) Turn and cook for another 2-3 minutes on the other side. Remove salmon from pan, and place on a plate.
3. Wipe hot pan quickly with a paper towel and return to burner. This removes excess oil and burnt particles from the pan while retaining the flavor left in the pan to enhance your sauce.
4. Add garlic and stir for half a minute to cook it. Add mustard, and whisk in juice from other half of lemon, vegetable broth, Just Like Honey Rice Nectar, salt, and pepper. Cook on high heat for a minute to reduce slightly and add dill. Pour over salmon and serve.

Nutritional Info: 1 Serving: 321 kCal; 18g Fat; 3g Carbs; 36g Protein

Fruity Soy Smoothie

March 10, 2006


This actually makes a little more than this pint glass worth, but for picture purposes…and this recipe makes the perfect consistancy! You can omit the flax seed – but it adds some healthy fats, fiber, and many other nutrients!

Servings: 1 Smoothie
Prep Time: 5 minutes

Ingredients:
1/2 cup Silk Vanilla Soy Milk
1/2 cup Silk Vanilla Yogurt
1/2 cup Frozen Organic Raspberries
1/2 cup Frozen Organic Pineapple
1 Organic Banana
1 Tbsp Golden Flax Seed

Instructions:
1. Grind Flax Seed in a blade coffee grinder (or spice grinder if you have one – lucky you!) – you get more from the flax if it’s ground!
2. Toss all items in a blender and blend.
3. So Easy! Serve and Enjoy

Nutritional Info: 1 Smoothie: 412 kCal; 9g Fat; 79g Carbs; 10g Protein; 3 servings of Fruit.

Pineapple Raisin Baked Apples

March 9, 2006



This recipe for the fixins made a little more than I stuffed into the apples, but not enough for a third. Next time I will make slightly bigger holes, but this time I just ate the extra…

A friend today suggested I even write the failed recipes in here, so I’m posting this recipe before it’s even baked! They’re in the oven now! I’m so wild and crazy!

Also, I used Suzanne’s Just Like Honey Rice Nectar instead of honey. It’s a vegan, gluten free, non GMO macrobiotic sweetener – and I swear to you – it is just like honey and (cha-ching) cheaper than honey. Same goes for their Maple Syrup Rice Nectar. They just ROCK!

Update: Apples were good, but not fabulous. They could have been sweeter for me (I like me some sugar!) but, they did have a good flavor. The cooking time would go down if you hollowed out the middle a little more (time is really dependant on cooking the apples). The dried pineapple chunks never got really soft, which I would have liked. I did see a fig/raisin combo that sounded interesting for the next trail…I’ve never had figs!

Servings: 2 apples
Prep Time: 10 minutes
Cook Time: 60 minutes

Ingredients:
2 medium/large organic apples (no chemicals are good chemicals) – I used gala
1/2 cup Organic Dried Pineapple Pieces
1/2 cup Organic Golden Raisins
2 Tbsp Organic Brown Sugar (sense a theme here?)
1 Tbsp Suzanne’s Just Like Honey Rice Nectar (um…or honey?)
1 Cup Water with a dash of lemon juice

Instructions:
1. Pre-heat oven 350 degrees. Wash the apples then take a melon baller, and core out the apples – leaving a bit on the bottom to hold the stuffing in. Take my advice and buy a mellon baller. I didn’t have one, and it was a pain in the kiester to get this done. My olive spoon will never be the same.
2. In a small bowl, mix the pineapple, raisins, brown sugar. Once mixed, add the honey to make it all stick together. Stuff this mixture into the cored apples. Do make sure to stuff it well, as I noticed a big gap in one of mine.
3. Place apples in oven-safe dish, and add water with lemon juice to the bottom. Bake on 350 for 60 minutes or until you can pierce the apple with a fork.
4. Remove from the oven, and serve when slightly cooled. Enjoy!

Nutritional Info: 1 Apple: 311 kCa; 0g Fat; 79g Carbs; 1g Protein; 3 servings of Fruit

Tomato, Squash, Shiitake Scramble

March 9, 2006


The eggs have a “crumbly cheese” look to them because of all the water in the tomatos and mushrooms that ends up in this mixture. This picture is of a little less than half of this recipe, as I didn’t think to take a picture until after I ate a bunch of it. I can never finish all this in one setting and usually re-heat a bit of it later in the day. It gives you tons of food, little calories, and 5 servings of veggies! Yeah!

Servings: 1 (or 2 medium size)
Prep/Cook Time – 30 minutes

Ingredients:
6 Eggs (5 Egg Whites, 1 Whole Egg)
1/2 Cup Green Summer Squash (approx)
1/2 Cup Yellow Summer Squash (approx)
1/2 Cup Plum Tomatos (approx)
1 Cup Shiitake Mushrooms (approx)
White Pepper
Sea Salt

Instructions:
1. Heat Skillet on Med-Low heat. I don’t add any oil, as mine are non-stick, but if yours stick, you may want a little. Chop into 1/2″ squares – Green Squash, Yellow Squash, Tomatos. I chop and add them to the skillet as I’m chopping them – there isn’t any science to it.
2. Rinse Mushrooms and toss into skillet. Cover and cook for about 5 mintues, stirring occasionaly.
3. While cooking, sprinkle white pepper and sea salt on the mixture, and periodically drain out the liquid. Try to squish the tomatos a bit to get all the liquid out. The more liquid you squish out the less weird the final dish looks.
4. Once veggies are nice and tender (feel free to eat a few to test them) – break open the eggs in a seperate dish – only leave 1 egg yolk in for some color/texture – mix a bit and toss into well drained veggies.
5. Stir mixture until it is cooked to the preferred consistancy. I like mine a bit runny…hence the picture.
6. Serve and enjoy!

Nutritional Info: 1 Serving: 323 kCals; 8g Fat; 37g Carbs; 30g Protein; 5 Servings Veggies