Pesto Tilapia

Hi guys, I want to apologize for my lack of posts lately, I have been really busy and trying to do too much without a schedule resulting in total chaos.  I am working on scheduling myself a bit better beginning next week so that I can resume posting at least twice a week.

So this recipe came out of desperation because I did not know what to make for dinner.  I normally like to cook colorful foods in order to attract the eyes to healthy goodness however, this dish looks pretty dull with all the green so I would suggest sauteed carrots instead for a pop of color.  However, having said that this fish is delicious, I could not get enough of it. 

The recipe is very simple and you are done in less than an hour.  

3 tablespoon of pesto
3 tsp of lemon juice
3 tsp light mayo or olive oil
3 tilapia filets
Salt and pepper to taste

Directions 

Pump that oven on to 350 degrees and spray a baking pan with non stick spray.  Whisk together the pesto, lemon juice and mayo or olive oil.  Season the fish with salt and pepper and coat the fish with marinade on both sides and bake for 20 minutes, turn and bake for additional 10 minutes and devour.  That is all! I know, I told you it was simple now go make it!

Sausage and Peppers

I have made this recipe several times before with pork sausage and my very picky husband does not like it. I decided to try it out one more time with my fingers crossed to see if he would like it and voila, it was a hit! 

Sausage and Peppers

6 Sweet Italian Turkey Sausages

2 tbsp Olive Oil 

½ of a Hillshire Farms smoked Turkey Sausage sliced

1 yellow onion, sliced

½ of a medium size red onion

4 cloves of garlic, minced

2 tbs Olive Oil

1 large red bell pepper, sliced 

1 tsp dried oregano

1 tsp dried basil

½ jar of Bertolli tomato and basil sauce 

2 cups of baby spinach 

salt and pepper to taste

Directions

Heat 2 tbs of olive oil in a large skillet over medium heat.  Add the sausages and brown on all sides, remove and slice them.  

In the same pan heat the remaining 2 tbs. of olive oil.  Add the yellow onion, red onion, red bell pepper, dried oregano, dried basil and the smoked turkey sausages and  cook, stirring, until slightly softened.  Add the garlic, salt and pepper and cook, stirring for about one minute.   

Add the sausages back in along with the tomato sauce.  Reduce heat to medium and add the spinach; cover and cook until the vegetables are tender.  

Enjoy in a sandwich or as a main dish and please share if you make it. 

Sauteed Tofu

Today's dinner was delicious, I have been wanting to make tofu for a while and I finally did, this one was sauteed with some red peppers and spinach.  I loved it! it was very filling and delicious I could not stop eating it.  This is a perfect example of how healthy eating does not have to be boring.  My new go to recipe!

Intredients

14 oz pack of extra firm tofu patted dry with paper towel
1/2 of a red pepper sliced
2 garlic cloves diced
1/4 cup chopped sweet onions
3 tbs. Olive oil
1/2 tsp each of 
tumeric
onion powder
garlic powder
paprika
corriander
salt and pepper to taste
2 tbs of Olive oil (for marinade) 

Nasoya Tofu

Directions: 

Cut the tofu into small cubes and add all spices and the 2 tbs. of olive oil set aside. 

Sautee sweet peppers and onions in the olive oil until translucent and then add garlic for about 2 minutes.

Add Tofu and cook for about 10 minutes on low heat until all flavors are well combined and voila! you are done, enjoy with your favorite sides and please feel free to change to spices to whatever you like.  Don't forget to share if you make it.   

What's for Dinner?

That infamous question that when asked plagues my mind with a million possibilities while other times leaving me staring into the abyss like a deer with headlights.  I have found that there are weeks when I can come up with dinner ideas on the fly and chef it up like a pro.  However, there are those days when somehow my mind just draws a blank and I just can’t come up with anything to make, I can’t think of one dish to cook, kind of like the famous “I don’t have anything to wear” line with a closet busting out the doors with clothes.  Am I alone on this one or has it happened to you as well?

I often find myself asking my 17 year old daughter what she thinks I should make and her answer is always “lemon chicken”, because it’s her favorite or she has often replied with a simple “food”.  That latter reply draws dirty looks, eye rolling finished with a frustrated groan on my part.  I don’t really have an explanation as to why this happens, perhaps the weeks when I draw a blank I have too much on my plate and my brain has reached its maximum capacity for the week aka brain overload.

Then when I finally figure out what I want to make, I find out I don’t have all the ingredients so I have to do a supermarket run after work, waste time, get home tired and frustrated.  The adventures of a supermom but I would not change it for the world.

The solution for me came to me by chance one day as I was having one of the deer in headlight dinner moments.  I began to ask myself why I was having such a hard time if I cook 6 days a week, why can’t I think of what to make.  This series of questions led me to a very simple answer, are you ready? (drum roll please), MAKE A LIST! Wow, what a brilliantly simple solution to such a nerve wrecking problem.  Yes a list!  Why didn’t I think of this before?

I decided to make a list of dishes that I normally prepare, I did a main dish list along with a side dish so when I’m having a brain fart I go to this list and it really has helped me a tremendously.  I often find myself looking at the list and remembering recipes that I have not made in a while.  

I really hope I’m not alone in this so please let me know if you suffer from Lack of Dinner Idea-tis (Get it? No?) like I do, it would most certainly make me feel a bit more rational in my seemingly very chaotic world.

In an effort to help you guys out I have created a printable list so that you can get your family menu started.  It is the little things like this that make our world that much better. 

Please click here to print your menu and enjoy!  Dinner planning will never be the same.    

Grilled Salmom Recipe

6 (4oz) Salmon Filets with skin

1 lemon Juiced

4 cloves of garlic

2 tbs. olive oil

Salt/Pepper/Dry Dill to taste

1 lemon cut into 6 slices

Directions

In a food processor pulse the lemon, garlic and olive oil until a paste is formed.   Season both sides with salt, pepper and dill to taste, spread the garlic paste on the salmon and place it on the grill skin side down.

Cook until salmon is easily flaked with a fork (about 6 - 10 minutes) Don’t overcook or it will be tough.  This was so good! enjoy!

Mug Cake

My weakness when I have a sweet tooth is having something I can bite into, so this recipe is the perfect solution for my needs because it feels like I am cheating but I’m not.  I got the recipe from @tastyhealth in Instagram, check her out she has great recipes. 

Ingredients

A little more than ½ cup of old fashioned oats turned into a flour

2 tbs pumpkin puree (or mashed banana or applesauce)

2 egg whites

½ tbsp coconut flour

1 tsp baking powder

2 tsp granulated sweetner

2 tbsp unsweetened almond milk

Optional: 1 tsp cinnamon, 1/3 tsp butter extract

After you turn oats into flour in food processor add the rest of the ingredients and process until well incorporated and pour into your favorite greased coffee mug (use non stick spray or coconut oil).  Cook in the microwave for 1 – 1 ½ minutes.  For the topping I used vanilla greek yogurt with a splash of vanilla, sweetener to taste and top with your favorite nuts. 

Enjoy! 

Fried Brown Rice

I always like to take recipes of foods I love and making them healthier, now here is one of my favorite recipes but remember, everything in moderation.  The problem with this recipe is that I have no self control when I eat it but so don't follow my example. 

Ingredients:

1 tablespoon coconut oil 

1/2 cup frozen peas and carrots (thawed)

1 small yellow onion chopped

1 small green bell pepper chopped

1 tsp minced garlic

1/2 teaspoon freshly grated ginger

1 8 oz can of water chestnuts

3 green onions thinly sliced 

3 cups cooked brown rice

3 tbs low sodium soy sauce

2 egg whites 

In large non stick skillet heat the oil and add the onion, bell pepper, garlic and ginger, peas/carrots and stir fry until tender. Push the mixture to one side and add the eggs to other side and stir until scrambled. 

Now add the rice and soy sauce season mix well until thoroughly heated.  Please let me know how you like it ok.  

Chicken Cordon Bleu

Its Recipe time! Here is a recipe for my version of Chicken Cornon Bleu using Laughing Cow Garlic and Herb wedges instead of swiss cheese and turkey bacon instead of ham.  

Chicken Cordon Bleu

4 Skinless, boneless chicken breast halves
1/4 tsp salt
2 tbs olive oil
1/8 tsp ground black pepper
1/8 tsp onion powder
1/8 tsp garlic powder
1/8 tsp dried oregano
2 Laughing Cow Garlic and herb wedges cut in half
4 slices of turkey bacon (you can use any type of turkey as well)
1/2 cup breadcrumbs (I used panko)

1.  Preheat oven to 350 degrees.  Coat a shallow baking dish with non-stick spray.  

2.  Pound chicken breast to ¼ inch thickness.

3.  In a bowl mix  chicken with salt, pepper, onion powder, dried oregano and garlic powder and mix well.       Add the breadcrumbs and mix

4. Place a slice of turkey bacon and ½ wedge on each breast.  Roll up each breast and place   in baking           sheet seam side down.

5. Bake for 30-35 minutes, or until chicken is no longer pink and serve with your favorite  vegetables. 

Have fun with this recipe, season the chicken with any spices you like don't limit it to the ones I use.  I hope you make it and enjoy it, it is a favorite in my home and please do share if you make it and let me know how you liked it.  

Baked "Fried" Chicken Strips

Ingredients

1 lb. boneless skinless chicken breast

3 or 4 Tbs. olive oil

1 tsp. garlic powder

1 tsp. onion powder

1 tsp. dried oregano

Salt and Pepper to taste

1 cup of bread crumbs of your choice

Non-stick spray

Directions

Prepare a shallow baking sheet with non-stick spray and set aside.  Cut the chicken breast into thin strips and place in a bowl, add the next 5 ingredients and mix well.  If it feels too dry you can add a little more olive oil, remember this is all the oil you will have to “fry” the chicken in.  After you have incorporated those ingredients, mix in the breadcrumbs and place in baking sheet, bake for 10 to 15 minutes on each side or until golden brown like the picture. 

Variation: One of my favorite appetizers to have is the boneless buffalo wings from Applebee’s or anywhere they will serve them, but as you know that chicken is fried so the fat content is high.  I use this recipe to make a healthier version of those, the only thing I do differently is to cut the chicken into small squares rather than strips and after they are cooked I just toss them with some Frank’s wing sauce and voila!

I hope you enjoy it!

Cabbage as a Side Dish

I made a side dish from cabbage a few days ago, I bought a big bag of coleslaw at Sam's club and only used half and I really hate to throw food away so I searched for recipes, I found a few and decided to take ideas from each and just make my own so here it goes: 

Ingredients 

1 bag of coleslaw 

2 Cloves of minced Garlic 

1/4 cup of minced onion

1 turkey Kielbasa sliced 

3 Tbsp of olive oil

2 tsp. Worcestershire sauce 

Salt & Pepper to taste

Directions

Heat oil in a pan and add the onion, garlic and Kielbasa and saute until translucent, add the coleslaw, salt, pepper and Worcestershire sauce and combine.  Cook until softened. 

There are many variations to this dish depending on your preference, you can add spices like cumin, mustard, paprika or turmeric depending on what you like and you can also make it with a can of canned tomatoes.  Try out the variations and let me know if you make it. 

Enjoy!

Strawberry "Jam"

So who doesn't like Jam right? Well as a diabetic this is something that spikes up my sugar too much so I avoid having it. 

I tried buying the sugar free ones from the store but I did not like them at all.  I tried this quick recipe with both Strawberries and Blueberries and I love them both.  I eat it over my Hulk Pancakes (click here for recipe), over toast or yogurt and I'm sure I will find other uses for it as well.  

The recipe is so simple to make, just slice them and put them in a sauce pan until they pop and turn int a jelly consistency, add sweetener of your choice to taste, I use splenda and enjoy.  

If I am in a pinch for time, I pop them in the microwave for a minute and then add the Splenda but please cover them and watch them closely because they pop and your microwave will have fruit splatter all over. 

Enjoy and please let me know if you make it!

Banana French Toast with a Cream Cheese Topping

So I was watching a cooking competition on TV and they were making French Toast so I have been craving them so I decided to make some but a cleaner version and voila! this is what I came up with.  Here is how I made it: 

Salmon and Quinoa Patties

Top 10 Pantry Essentials for Fast, Healthful Cooking

(NAPS)—Stock your kitchen with these basic building blocks for a wide variety of good-for-you recipes that are quick and easy to create.

“Keeping healthy foods on hand is one of the easiest ways to get started with a healthy eating plan,” said registered dietitian Sarah-Jane Bedwell, author of “Schedule Me Skinny.”

1.  Canola Oil—This kitchen workhorse is one of the most healthful cooking oils available and excellent for almost any kind of recipe. It contains the least saturated fat and most plant-based omega-3 fat of all common cooking oils, plus its neutral flavor and light texture work well with many different dishes and cooking styles.

2.  Vinegar—The acid in vinegar, including white wine, red wine or balsamic, brightens and balances flavors. It’s key to salad vinaigrette, and a splash can add depth and sweetness to soups and sautés.

3.  Peanut Butter—An inexpensive source of protein, peanut butter is a healthful addition to baked goods. It’s also a quick base for Asian-style peanut sauce on noodles or meat.

4.  Lower-Sodium Chicken or Vegetable Broth—Boost flavor by using broth for homemade soup in a flash, whole grains or a braised dish. Store-bought broth tends to be higher in salt, so look for the lower-sodium varieties.

5.  Honey or Brown Sugar—Sweetener isn’t just for baked goods. Use a touch to help caramelize foods and bring out the natural sweetness in vegetables.

6.  Whole Wheat Flour—Essential for baking, flour is also useful for thickening sauces, binding veggie pancakes and more. The white whole wheat variety can be a great way to add extra whole grains but maintain a light texture.

7.  Basic Spices—No need to buy a whole rack’s worth of spices. For most dishes, you’ll be good to go with pepper, cinnamon, cumin, chili powder, garlic flakes, thyme and an Italian herb blend.

8.  Whole Grains—Brown rice, whole grain pasta, oats, barley and quinoa are packed with nutrition and nicely filling. Keep them on hand to round out any meal.

9. Quick Protein—Canned or dried beans and lentils as well as canned salmon and tuna are excellent pantry staples: nutritious, affordable and versatile. Toss them into salads, mix with whole grains or mash them into burgers.

10. Canned Tomatoes—Essential for sauces, soups and stews, canned tomatoes are faster (and, at most times of the year, tastier) to use than peeling, seeding and chopping your own. Select those that are lower in sodium.

“These are ingredients I reach for again and again,” Bedwell added. “With a well-stocked pantry and a little bit of planning, it’s truly possible to prepare healthy meals in minutes.”

This entrée or appetizer is a delicious way to incorporate whole grain and other pantry essentials.

Salmon and Quinoa Patties

Yield: 8 patties

Serving size: 1 pattie

     2 Tbsp canola oil, divided

     1 cup minced onion

    ½ cup finely chopped celery

     1 cup cooked quinoa

     2 cans, 6.5 oz each, salmon, rinsed and drained

     3 eggs

     2 Tbsp green relish

    ½ tsp salt

In large nonstick pan, heat 1 Tbsp canola oil over medium heat. Add onion and celery and sauté for about 5 minutes. Remove from heat. In large bowl, combine prepared quinoa with cooked onions and celery. Add salmon, eggs, relish and salt. Stir well to combine. Shape mixture into 8 patties, about 1⁄3 cup mixture each. In saucepan, heat remaining canola oil over medium heat. Cook patties for 3 to 4 minutes, undisturbed, or until golden brown. Flip over and continue cooking for about 4 additional minutes.

Nutritional Analysis per Serving: calories: 150; total fat: 9 g; saturated fat: 1.5 g; cholesterol: 90 mg; sodium: 360 mg; carbohydrates: 7 g; fiber: 1 g; sugar: 1 g; protein: 10 g.

Learn More

Find more flavorful recipes using heart-smart canola oil and other pantry essentials at www.CanolaInfo.org.

You can enjoy delicious, simple and wholesome Salmon and Quinoa Patties with grilled vegetables on whole grain rolls or as mini appetizers.

Nachos and Tacos

One of my favorites things to eat at Taco Bell is their Nachos Bellgrande and I was craving these the other day so I decided to make them at home and they were very simple to make. 

First I cut some corn tortillas in four, sprayed a baking sheet and then also sprayed the tortillas.

Bake until crunchy

I then topped them with lean ground beef, low fat cheese, low fat sour cream, jalapenos, green onions and tomatoes and fat free beans (go crazy and add whatever you like) then bake again until the cheese has melted and enjoy!

I used the same ingredients to make my tacos as well with some avocado to go with them and voila! a healthier at home Taco Bell meal.  

Remember you can manipulate "bad" foods to be healthier options for you so you get the best of both worlds and truly enjoy what you eat.  

Yogurt and Cheerios

Here is a quick snack idea, Chobani Vanilla Greek yogurt with chocolate cheerios.  115 calories, 19 grms of carbs, 10g Protein and a whole lot of deliciousness!

Oatmeal Chocolate Chip Cookies

Got overripe bananas?  I really hate to throw food away so whenever I have these bananas going bad I either freeze them or make them right away. 

One of my favorite things to do is these oatmeal banana chocolate chip cookies/bars which you can customize with other ingredients you like.  

Here is the recipe:

4 very ripe bananas

3 cups of old fashioned oats

½ cup of unsweetened apple sauce

1 tsp. of cinnamon

1 tsp. vanilla

1 tbsp. peanut butter

a sprinkle of chia seeds

honey to taste, depends on how sweet you want them

Hershe's dark chocolate chips

Directions:

Mash the bananas first and then add the rest of the ingredients, you can spread it all on a cookie sheet or you can also scoop them into small circles and add the chocolate chips on top.  Bake for approximately 30 minutes and enjoy!

After I made this recipe I found this post from @fitluvinmom on IG which talks about the benefits or ripe bananas and it just made me extra happy and I enjoyed them that much more. 

Hulk Pancakes

Ok guys so this has become my newest obsession, I just can't get enough of these pancakes they are clean and they are delicious at 85 calories a piece you can indulge and not feel guilty.  So here is how I made them but please note that this batch makes a total of 6 pancakes and yes they are small but trust me two will be enough.  Here is the recipe:

3/4 cup of Old Fashion Oats
4 tbsp of unsweetened apple sauce
1/4 cup of low fat cottage cheese
1/2 banana
1 tsp. cinnamon
1 tsp. vanilla 
1/4 cup of vanilla Almond Milk
1 bunch of Kale (use as much or as little as you want)

Topping

3/4 cups of blueberries
Stevia to taste

Directions:

In a food processor (I used my magic bullet) pulse the oat meal until it turns into flour 

Add the rest of the ingredients and process until it reaches a batter consistency and cook

Now for the topping (my favorite part)  just microwave the blueberries for about a minute and a half or until they pop open and all that goodness seeps out and then sweeten to taste with Stevia.  

Enjoy and please let me know if you make them and share your pictures. 

Dinner

Dinner today was Pollo Guidado, jasmine rice and spinach salad, simple but oh so good

Healthy Ice Cream

Ah Ice cream, such a great treat kids love it, adults love it I mean whats not to love and my favorite is chocolate.  I found this recipe on Pintrest and it was so simple I did not think it would be good and I was right it wasn't good, it was fantastic.  I often have bananas that go ripe and I just freeze them to use them in smoothies, so I had some in the freezer already (don't throw your bananas away).  I began to process the banana but I didn't think it was going to work because it looked like this picture.  

I kept going and to my amazement, the banana turned into the consistency of ice cream, I then added 1 tbsp of dark cocoa powder and mixed until well incorporated.  I finished it off with a few pieces of pecans.  

The first bite was amazing,  I just could not believe how much like ice cream it tasted but best of all how good it was.  

I would suggest that you experiment with it and add ingredients that you like.  I want to try peanut butter and maybe coconut flakes on my next one.

Enjoy and let me know if you try it.  

***Diabetic alert*** Please keep in mind that although this is all natural it is still high in natural sugar so eat in in moderation.