Archive for March, 2011
Slow Cooker BBQ Beef
Mar 16 2011 by | Comments
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I love BBQ beef! Of course I pretty much love anything once it’s covered in BBQ sauce! But what I really love about this recipe is that it requires almost no work on your part! Simply place the beef in your slow cooker and you come home to a meal you can put together in minutes!
~Sarah
Ingredients:
- 1 pound organic grass fed top round roast or steak, extra lean, fat removed
- 1 cup Homemade BBQ Sauce
- 6 Homemade Hamburger Buns
- 2 cups green cabbage, shredded
- 2 cups red cabbage, shredded
- 1 cup carrots, shredded
- 1 small onion, shredded
- 1 tsp yellow mustard (optional)
- 1/4 cup mayonnaise (I use Spectrum Brand Organic Mayonnaise)
- 1 – 2 tsp vinegar
- 1 – 2 tsp brown rice syrup, raw honey or coconut nectar
- salt and pepper to taste
Preparation:
- After removing all the fat from the roast, place it in your slow cooker for 5 hours on high or 10 hours on low.
- In a small bowl combine mustard, vinegar, brown rice syrup and mayo. Add salt and pepper to taste. Stir well.
- In a large bowl combine green and red cabbage, carrots and onions. Add in mayo mixture and stir until mixed well.
- Using a slotted spoon remove cooked beef from crock pot and place in a large bowl. Top with BBQ sauce and stir until combined.
- Place beef on a hamburger bun and top with coleslaw. ENJOY!
Nutritional Info:
Makes 6 servings.
Nutrients per serving: Calories: 283.5, Cal. from Fat: 59, Total Fat: 6g, Sat. Fat: 1g, Carbs: 34.5g, Fiber: 5g, Sugars: 6g, Protein: 20.5g, Sodium: 168.5mg, Chol: 43mg
Notes:
Any leftover coleslaw can be stored in an airtight container in the fridge for up to 2 days. You can store the leftover beef in a sealed container in the fridge for up to 3 days or you can freeze the leftovers in a freezer safe container for up to 6 months.
For a gluten free meal use a gluten free hamburger bun.
Homemade Reese’s Peanut Butter Cups
Mar 15 2011 by | CommentsAdd to Recipe Box
I read in a national health magazine once that if something tastes good then it’s probably not good for you. What???? Is this really the message we want to convey to people – healthy eating = bad tasting food? I wish I could have invited that author to my house for dinner one night! Give me ‘clean’, natural, wholesome ingredients and I will give you a dish that will have you asking for more. Case in point – Candy! You don’t need artificial flavors, preservatives or dyes to make a melt in your mouth candy. 3 simple, easy ingredients and you can wow and impress your family and friends with your homemade, ‘healthy’ candies!
~Sarah
Ingredients:
- 1 cup chocolate chips of your choice (I used SunSpire Grain Sweetened Chocolate Chips)
- 1/4 cup organic no salt added creamy peanut butter (I used 365 Everyday Organic Creamy Peanut Butter from Whole Foods)
- 3 Medjool dates, pitted
- 1 candy mold of your choice (you can purchase these at Michael’s craft stores, Bed, Bath and Beyond, Jo-Ann Fabrics or your local hobby store)
Preparation:
- In a small saucepan on very low heat, melt the chocolate chips.
Using a clean, unused paint brush, paint the melted chocolate into the mold
- Using a clean/unused paint brush, paint the melted chocolate into the candy molds.
- Put the molds into the freezer for 10 minutes.
Process the dates and peanut butter in a blender or food processor
- While the chocolate is hardening, add the peanut butter and dates to a food processor or powerful blender and process until throughly blended. Set aside.
Using your fingers gently press the peanut butter mixture into the molds
- Remove the candy mold from the freezer and fill the hardened chocolate molds with the peanut butter mixture. (It’s easiest to use your fingers to gently press the peanut butter mixture into the chocolate shells)
Paint the tops with the remaining melted chocolate
- Using the remaining melted chocolate, paint over the top to cover the peanut butter mixture.
- Place the mold back into the freezer for 10 minutes or until completely hardened.
- Remove from the freezer and carefully “pop” candy out of molds. They should easily pop out, if not place back in the freezer for another 5 minutes.
Nutritional Info:
Makes 10-12 candies (depends on the mold you select).
Serving size 1 candy.
Nutrients per serving: Calories: 99.5, Cal. from Fat: 46.5, Total Fat: 5g, Sat. Fat: 2g, Carbs: 11.5g, Fiber: 1.5g, Sugars: 6.5g, Protein: 1.5g, Sodium: 0mg, Chol: 0mg
Notes:
Store the leftover candies in a cool, dry place. For best results store them in the fridge until ready to eat. Please note that you can use almond butter in this recipe but the inside texture of the ‘cup’ won’t be the same. Peanuts tend to be drier and the consistency you get is exactly like that of the original Reese’s peanut butter cup. Almond butter will produce a more ‘runny’ inside. Either way you make these they will still turn out fabulous!
To make a gluten free treat simply use gluten free chocolate chips!
Kale, Squash and Potato Soup
Mar 14 2011 by | CommentsAdd to Recipe Box
This soup is one of those recipes that are created out of necessity. I needed lunch and these were the ingredients I had on hand. I mentioned this recipe recently in our Daily Meal Plan and there have been numerous requests for it so….here it is. Proof that “necessity is the mother of invention”.
Kristy
Ingredients:
- 1/2 butternut squash, roasted and diced
- 1 white potato, cubed
- 1 carrot, diced
- 1 medium onion, diced
- 1 stalk celery, diced
- 1 clove garlic, minced
- 1 bunch kale, roughly chopped (I used Tuscan or dinosaur kale but any kind will do)
- 4 cups low sodium vegetable broth
- 2 tbsp olive oil
- 1 tsp dried thyme
- 3 tbsp minced fresh parsley, divided
- 1 parmesan rind *see notes* (omit for vegan soup)
- sea salt and pepper to taste
- 1/4 cup shredded parmesan (optional – omit for vegan soup)
Preparation:
- Place olive oil in a soup pot over medium heat.
Start with the usual soup suspects of onion, carrot and celery
- Add the carrot, onion and celery. Cook, stirring occasionally until the vegetables are almost tender, about 8 – 10 minutes.
- Add the garlic and cook another minute.
Add parmesan rind
- Add the vegetable broth, potato, thyme, 2 tbsp parsley and parmesan rind (skip for a vegan soup). Bring to a boil and then lower heat to a simmer, cover and cook about 15 – 20 minutes.
Add the squash and kale. Cook another 5 minutes
- Add the squash and kale (see notes). Simmer about 5 minutes more.
- Remove the Parmesan rind, season with salt and pepper to taste.
- Use an immersion blender to blend the soup to a mostly smooth consistency.
- To serve, spoon into bowls and garnish with the remaining parsley and 1 tbsp shredded parmesan (omit for a vegan soup) if desired.
Nutritional Info:
Makes 4 servings.
Serving size 1 1/2 cups.
Nutrients per serving: Calories: 215, Cal. from Fat: 64, Total Fat: 7g, Sat. Fat: 1g, Carbs: 36g, Fiber: 2.5g, Sugars: 5.5g, Protein: 4g, Sodium: 176mg, Chol: 0mg
Notes:
Remove stem from kale before adding to the soup
I used Tuscan or dinosaur kale in this soup. This kale is a little tougher than the curly kale so I usually remove the stem before chopping.
As I’ve mentioned before the use of a parmesan rind in some soups makes such a big flavor difference. If your store doesn’t have them out, ask at the cheese or deli counter. The rinds can be frozen and will last a long time. There is no need to thaw, just drop in the soup right from the freezer.
Like most soups this one freezes really well. It will keep for up to 6 months in the freezer.
Asian Chicken Lettuce Wrap
Mar 12 2011 by | CommentsAdd to Recipe Box
I’m a sucker for just about anything that is wrapped in lettuce! What makes this recipe even better is that it is so simple and easy. Plus it can be made ahead of time so it’s perfect for those days when you need a quick meal in minutes.
~Sarah
Ingredients:
- 2 tbsp hoisin sauce
- 2 tbsp rice vinegar
- 1 tbsp reduced sodium gluten free tamari or soy sauce
- 1/8 tsp crushed red pepper
- 1 1/2 cups (about 8 ounces) shredded or chopped cooked chicken breast
- 4 ounces fresh pea pods, cut into 1-inch-long pieces
- 1/2 of a medium cucumber, quartered lengthwise, seeded, and cut into 1/2-inch-thick slices (about 1 cup)
- 1/2 cup red pepper cut into bite-size strips
- 2 green onions, thinly sliced
- 8 butterhead (Bibb or Boston) lettuce leaves
Preparation:
- In a small bowl, whisk together hoisin sauce, rice vinegar, soy sauce and crushed red pepper. Set aside.
- In a large bowl, combine chicken, pea pods, cucumber, sweet pepper, and green onions.
- Pour dressing over chicken mixture; toss to combine. Cover and chill for up to 4 hours.
- To serve, divide chicken mixture among lettuce leaves, placing mixture at one end of each leaf. Fold up bottom edge of lettuce over filling; roll up lettuce leaf.
Nutritional Info:
Makes 8 lettuce wraps.
Serving size 2 wraps.
Nutrients per serving: Calories: 82.5, Cal. from Fat: 9.5, Total Fat: 1g, Sat. Fat: 0g, Carbs: 4g, Fiber: .5g, Sugars: 2g, Protein: 13g, Sodium: 416.5mg, Chol: 35mg
Notes:
You can add any of your favorite vegetables to the wrap for a customized dish. Just cut into slices and wrap up!
Chickpea and Spinach Pitas with Spicy Yogurt Dressing
Mar 11 2011 by | CommentsAdd to Recipe Box
This sandwich didn’t start out as a sandwich at all. I was eating at a restaurant with a friend and we were doing a little taste testing of each others food. She had ordered Chicken tikka which came with a side of a chickpea and spinach mixture. I don’t eat chicken so I put some of the chickpea mixture on a roti and spooned a little of the tikka sauce on top. It was great. This is my recreation of that impromptu sandwich.
Kristy
Ingredients:
- 3 tbsp olive oil
- 3 cloves garlic, minced
- 1 small onion, sliced into half moons
- 6 cups fresh baby spinach
- 1 can (15 ounces) chickpeas
- 2 lemons, juiced
- 1 tsp curry powder
- 1 1/2 tsp coriander
- 2 tsp cumin
- 1 1/2 tsp garam masala
- 1/2 tsp ginger
- 1/2 tsp tumeric
- 1/4 tsp cayenne pepper
- 2 tsp tahini
- 1/2 cup plain yogurt
- 2 Homemade Pita Breads or your favorite pita bread
- 1 tomato, diced
Preparation:
- Blend 1 clove minced garlic, 1/2 tsp ginger, 1/2 tsp coriander, 1 tsp cumin, 1/2 tsp garam masala, 1/4 tsp cayenne pepper, 1/2 tsp turmeric, juice from one lemon and yogurt. Set aside.
Saute onions until very soft
- Heat 1 tbsp oil in a large skillet over medium heat. Add the onions and cook 2-3 minutes, then reduce heat and cook 8-10 minutes more or until very soft. Remove from pan to a large bowl and set aside.
Add spinach to chickpea mixture and cook until the spinach has wilted
- Place the remaining 2 tbsp of oil in the skillet used for the onions. Cook the remaining 2 cloves garlic in the oil for about 1 minute. Add the chickpeas, curry, remaining coriander, cumin, garam masala and lemon juice. Cook another minute. Add the spinach and continue to cook until the spinach has wilted and liquid has evaporated, about 5 minutes or so.
Process the chickepea mixture until mostly smooth
- Place the chickpea mixture and tahini in a food processor and pulse until mostly smooth with just a few remaining chunks.
- Spoon the chickpea mixture in with the onions. Mix well.
- To serve, cut pitas in half and spread 1/4 of the chickpea mixture inside each pita pocket. Top with diced tomatoes and 2 tbsp spicy yogurt dressing.
Nutritional Info:
Makes 4 pita pockets.
Serving size 1 pocket.
Nutrients per serving: Calories: 298.5, Cal. from Fat: 111, Total Fat: 12.5g, Sat. Fat: 1.5g, Carbs: 36g, Fiber: 8g, Sugars: 4g, Protein: 13g, Sodium: 144.5mg, Chol: 0mg
Notes:
The leftover chickpea mixture can be stored in an airtight container in the fridge for 1-2 days.
Daily Meal Plan 3-9-11
Mar 10 2011 by | Comments
Breakfast – Omelet (1 egg and 3 egg whites) with spinach, onion, red pepper and mushroom.
Snack – Apple with 2 tbsp almond butter.
Lunch- A large salad with mixed baby greens, broccoli, cauliflower, cucumber, sprouts, carrot, jicama and mushrooms with a drizzle of Garlic Gold Red Wine Vinaigrette.
Snack – 1 No Bake Blueberry Granola Bar.
Dinner – Baked chicken breast (about 4 ounces) with 1 cup brown rice and Oven Roasted Vegetables.
Snack – Skipped – still full from dinner!
Total Nutritional Info:
Calories: 1249, Cal. from Fat: 552, Total Fat: 65.5g, Sat. Fat: 10g, Carbs: 119.5g, Fiber: 33g, Sugars: 38.5g, Protein: 55g, Sodium: 392.5mg, Chol: 278mg
Turkey and Tomato Panini
Mar 10 2011 by | CommentsAdd to Recipe Box
I love sandwiches and one of my favorite types are panini sandwiches. All melty and gooey and crisp on the outside. I’m drooling right now! Seriously – not. even. joking. The best part about panini sandwiches are you can throw just about anything in them and they come out tasting delicious! I love the creamy sauce that goes with this sandwich and the tomato and turkey work so well together. Feel free to substitute with any of your favorite or even add in a bit of onion for extra flavor.
~Sarah
Ingredients:
- 3 tbsp mayonnaise (I used Spectrum Brand Organic Mayonnaise)
- 2 tbsp nonfat plain yogurt
- 2 tbsp shredded parmesan cheese
- 1 tbsp basil
- 1 tsp lemon juice
- 8 slices of your favorite bread
- 8 ounces thinly sliced turkey (I used Applegate Farms Organic Herb Turkey Breast but be careful because some of their products contain artificial sugar)
- 8 tomato slices
- 2 tsp olive oil to brush on the bread (optional)
Preparation:
- In a small bowl combine mayonnaise, yogurt, parmesan, basil and lemon juice. Mix well.
- Evenly divide the olive oil among the 8 slices of bread and brush on one side only.
- Spread about 2 tsp of the mayonnaise mixture on each slice of bread. Divide turkey and tomato slices among 4 slices of bread; top with the remaining bread.
- Heat a large nonstick skillet (preferably a grill pan) over medium heat. Place 2 panini in the pan. Cook the panini until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the panini and cook until the second side is golden, 1 to 3 minutes more. Repeat with the remaining panini.
Nutritional Info:
Makes 4 sandwiches.
Serving size 1 sandwich.
Nutrients per serving: Calories: 302, Cal. from Fat: 91, Total Fat: 10g, Sat. Fat: .5g, Carbs: 31g, Fiber: 6g, Sugars: 1g, Protein: 21.5g, Sodium: 669.5mg, Chol: 32mg
Notes:
If you’re a mustard freak like me this sandwich is wonderful with a bit of Dijon mustard. YUM!
Leftover panini sandwiches can be stored in the fridge for up to 2 days. They are best reheated in the oven until heated all the way through.
No Fry Crispy Potato Chips
Mar 09 2011 by | CommentsAdd to Recipe Box
Are you one of those people that just have to have a crunchy chip to go with your lunchtime sandwich? I am. It must be all those school year lunch boxes that my mother packed for me. Sandwich, chips, fruit and a cookie. Classic. The beauty of these chips are that they ‘bake’ in about 3 minutes so you can make them in a flash (just be sure to keep your eyes on them at all times or there will be a flash of fire in your microwave-trust me I know).
Kristy
Ingredients:
- 1 medium sized red potato, the rounder the better
- 1-2 tsp olive oil or Garlic Gold Oil
- sea salt to taste
- seasoning of your choice (garlic, curry, chili powder, etc)
Preparation:
- Slice the potato into very thin slices. I used a mandolin to get a paper thin slice for a crispier chip.
Cut the potato into thin slices
- Place a piece of parchment paper on a paper plate.
- Spray or brush the potato slices with oil.
- Place 8 – 12 slices (this will depend on the size of your potato) on the parchment making sure not to overlap the slices.
Place the potato slices on the parchment paper without overlapping
- Sprinkle with sea salt and other seasoning of your choice.
- Cook on high in the microwave for 2 minutes (watching all the time). The chips should still be white and soft.
- Turn the slices over and cook again for about 1 minute more. Here you will have to watch VERY carefully because the cooking time will vary by microwave and the thickness of the slice. When you see the chip begin to brown, stop the microwave. The chips go from lightly brown and done to burned or worse in seconds.
- Your chips should be warm and crunchy. Serve along with your favorite sandwich and enjoy.
Nutritional Info:
Makes about 30 chips from a medium size potato.
Serving size 15 chips.
Nutritional info will vary depending on the seasonings that are used.
Notes:
These chips are best when eaten right away. They can be kept in a sealed container but they do get softer the longer they sit.
Fish Tacos
Mar 09 2011 by | CommentsAdd to Recipe Box
When I first heard of fish tacos I thought it must be a mistake. Yuck, who would want fish in a taco? Then I tried one and I was ‘hooked’ (sorry, I couldn’t resist the pun). Once I stopped thinking of a taco as seasoned ground beef, lettuce, tomato and cheese and started thinking best fish sandwich I ever had, my love for fish tacos had begun. I used a mango salsa in this recipe but you can completely change the flavor by using a different topping like guacamole or a spicy tomatilla salsa. Any way you top it will be great. Enjoy!
Kristy
Ingredients:
- 1 pound halibut, cod or other white fish cut into 4 pieces
- 4 whole grain flat breads (see preparation), tortilla shells or Homemade Pita Bread
- 1 cup nappa cabbage, shredded
- 1/2 cup plus 2 tbsp Sweet Heat Chili Sauce
- 1 ripe mango, peeled and diced
- 1/2 an avocado, peeled, pitted and diced
- 1/4 cup red onion, diced
- 1 fresno chili, seeded and diced (use less for a milder flavor or you can use a jalapeno for a hotter flavor)
- 1 tbsp fresh cilantro, minced (or parsley for those who don’t like cilantro-like me)
- 2 tsp olive oil plus a little for spraying the griddle
- juice from 1/2 a lemon
- 1 tsp raw honey or coconut nectar
- 4 tbsp yogurt (optional)
Preparation:
- If using the homemade flatbread follow the instructions for the pizza dough recipe minus the vital wheat gluten.
- Separate the dough into golf ball size balls (about 14-16).
Rolled out dough ready for the grill
- Dust your work surface with flour and roll out a ball of dough into a 5 -6 inch round.
- Heat a griddle on medium heat.
- Place the rolled out dough on the griddle. After about a minute it should begin to bubble. Flip it over and grill the other side for an additional minute. It should just be turning slightly brown in places. When done place on a cooling rack and grill the remaining dough balls.
Finished flatbread, grilled and ready to fill
- Combine the mango, avocado, onion, fresno chili, cilantro or parsley, olive oil, lemon juice and honey in a small bowl. Place in the refrigerator until ready to use.
Grill halibut until tender and flaky
- Spray the griddle used for making the flatbread with olive oil and turn on high heat. Brush the halibut with 2 tbsp chili sauce. Place the halibut on the pan and grill for about 4 minutes on each side (be careful the chili sauce tends to splatter) or until it flakes easily. Break each piece into chunks.
- To assemble, place one flatbread on a serving plate. Top with 1/4 cup cabbage, 1/4 of the grilled fish, 1/4 cup mango salsa and 2 tbsp chili sauce. For an additional garnish you can add 1 tbsp yogurt to the taco.
Nutritional Info:
Makes 4 tacos.
Serving size 1 taco.
Nutrients per serving: Calories: 368.5, Cal. from Fat: 94.5, Total Fat: 11g, Sat. Fat: 1g, Carbs: 39g, Fiber: 7.5g, Sugars: 12g, Protein: 30.5g, Sodium: 207mg, Chol: 33.5mg
Notes:
Once assembled these tacos need to be eaten right away. You can store the extra fish in an airtight container and simply assemble the tacos again when you are ready to serve.
Reconstructed Chicken Club
Mar 08 2011 by | CommentsAdd to Recipe Box
For as much cooking as I do you’d think I would be a fan of cooking shows but I honestly never watch them. I’m not much of a TV fan in general. But I do have a weakness, Top Chef. I LOVE that show! I love when they take a ‘normal’ recipe and recreate something new with it. This is my Top Chef attempt at recreating the popular Chicken Club sandwich. These patties were a HUGE hit in my house. I couldn’t believe how fast my picky eaters ate them up! I hope you enjoy them as much as we all did!
~Sarah
Ingredients:
- 1/2 cup mayonnaise (I use Spectrum Brand Organic Mayonnaise)
- 1/2 cup non fat plain yogurt
- 2 tbsp Dijon mustard (I used 3 tbsp since I like the tangy flavor of Dijon)
- 2 tbsp dried parsley
- 2 green onions, finely chopped
- 1 cup cooked chicken breast, very finely chopped
- 4 slices bacon,cooked extra crisp and crumbled (I used Applegate Farms Sunday Bacon)
- 3/4 cup finely shredded Swiss cheese
- 1/2 cup whole wheat panko breadcrumbs
- 1 plum tomatoes, thinly sliced
Preparation:
- Preheat oven to 400 degrees.
- Place the panko breadcrumbs in a small bowl and set aside.
Add the first 8 ingedients into a bowl and mix well
- In a large bowl mix together the first 8 ingredients. The chicken mixture should be ‘wet’. If it’s too dry add in a bit more yogurt.
- Line a baking sheet with non stick foil and set aside.
Gently press down to form a patty and place in the oven
- Using your hands, form the chicken mixture into 2-3 inch size balls. They should be slightly bigger than a golf ball. Place on the foil and gently press down to form a patty.
- Place in the oven for 5 minutes then turn the broiler to high and cook for an additional minute to brown up the tops.
- Remove from the oven and let cool for 1-2 minutes before moving.
- Place on a bed of mixed baby greens and top with tomato slices. You can also eat them on a hamburger bun like a traditional burger.
Nutritional Info:
Makes 6-8 patties.
Serving size 2 patties.
Nutrients per serving: Calories: 154, Cal. from Fat: 86.5, Total Fat: 9.5g, Sat. Fat: 3.5g, Carbs: 5g, Fiber: .5g, Sugars: 1g, Protein: 10.5g, Sodium: 450mg, Chol: 25mg
Notes:
These patties do not save well. If you need to make a smaller serving simple halve the recipe. These should be eaten immediately after baking.
