Spiralized Zucchini, Sauce & Meatballs

Spiralzed Zucchini, Sauce & Meatballs

The first time I had spiralized zucchini I was shocked at how much I enjoyed it!  Although I shouldn't have been because spaghetti squash works just as well in place of spaghetti.

Directions:

Spiralize one zucchini

Fry in a small amount of olive oil or coconut oil.

While zucchini is cooking, heat sauce and meatballs.

Quick and easy healthy dinner, enjoy!

                                                                            

Sardines, Fried and Paste, Omega-3 healthy

Sardines, Fried and Paste, Omega-3 healthy

I don't usually eat sardines but read that they are full of Omega-3 and Omega-6 fatty acids.  Because I couldn't decide which recipe to make, I chose two!  They are both served on a bed of greens.  The first, fried sardines, is in the top side of the dish with dressing on the side.  The second is a sort of paste shown on the bottom side of the dish.  these recipes are from Eat Fat Get Thin by Sr. Mark Hyman.

Fried Sardines

Ingredients:
1/8 cup almond flour
1 Can of Sardines in oil
1/8 cup olive oil
1 tsp of minced Garlic
1/2 cup White Wine
1/2 cup Apple Cider Vinegar

Directions:
Pour Almond Flour into a shallow dish
Roll sardines in almond flour
Heat 1/8 cup of olive oil in a small fry pan, add sardines when oil becomes hot.  Brown on both sides.
In another fry pan heat oil and cook garlic until it releases flavor. Add white wine and apple cider vinegar.  Simmer until reduced to half the volume.
Place sardines on greens and top with sauce.


Mediterranean Sardine Salad

Ingredients:
1 4 oz. can of sardines in oil
1 celery ribs
1 slice of onion, minced
1 cloves of garlic
3 olive oil packed sun-dried tomatoes, minced
1/2 TBS basil
1 TBS Apple Cider Vinegar
1/4 cup Extra Virgin Olive Oil
Sea Salt
Freshly Ground Pepper
4 cups Salad Greens

Directions:
Place sardine in a small bowl and mash with a fork.
Mince sun-dried tomatoes, onion and celery garlic and basil in a small food processor and pulse until minced.  Add to sardines along with vinegar, olive oil, salt and pepper.
Stir until fully blended.
Serve on a bed of greens
I also liked this on some gluten free crackers as an appetizer.

Happy Healthy Eating!

Jerk Seasoned White Fish with Mango & Avocado

Jerk-Seasoned White Fish with Mango & Avocado Salsa

Today I'd like to share a recipe that got from The Boston Globe a few years ago.  It was written by Valerie Ryan.  I've made a few changes.  It's a Jerk Seasoned White Fish with Mango & Avocado Salsa

First, the fish needs to marinate in a spicy sauce 1-2 hrs.

Ingredients:

2 Scallions coarsely chopped

1/8 Red or Yellow Pepper

2 Cloves Chopped Garlic

1 tsp Crushed Ginger

1 tsp Thyme

1 tsp Allspice

1 TBS Brown Sugar

1 TBS Lime Juice

1 1/2 TBS Apple Cider Vinegar

2 1/2 TBS Extra Virgin Olive Oil

Salt & Pepper to taste

1/2 -1 lb. Tilapia or any white fish

In a food processor, combine Scallions, bell pepper, garlic, thyme, allspice, brown sugar, lime juice, vinegar, oil, salt and pepper.  Pulse to form a sauce.  Marinate fish in sauce for 1-2 hrs. in a low baking dish.

Bake for 20 mins.

As I side dish, I microwaved a sweet potato.

Salsa

1 Ripe Avocado diced 

1 Mango diced

2 TBS sweet or red onion

1/2 TBS cilantro

2 TBS Lime Juice 

Salt & Pepper to taste

In a bowl combine avocados, mango, onion and cilantro.  Toss with lime juice, salt and pepper.  Set aside to top fish.

Serve fish and topped with salsa with a side of 1/2 sweet potato!

Happy Healthy Eating!

Cauliflower Fried Rice

Cauliflower Fried Rice

This cauliflower fried rice totally fooled me!  It looks so much like the real thing my mind convinced myself it really was rice!

Ingredients:
1 Head of Cauliflower
1 Carrot
1 Stalk of Celery
1/4 Red Pepper
1/4 Green Pepper
1/4 Red or Sweet Onion
1/2 TBS Coconut Oil
1/2 TBS Sesame Oil
2 Cloves of Chopped Garlic
1 tsp Crushed Ginger
1 cup of Peas
1 tsp Red Pepper Flakes
2 tsp Coconut Aminos
1/2 tsp Raw Honey
2 TBS Cilantro
1/8 cup Almonds
1 tsp Sesame Seeds
1 TBS lime Juice
Salt & Pepper to taste

Directions:

Chop the florets of an entire head of cauliflower in a food processer until it looks like rice.

Dice various vegetables of your choice, also in a food processer (or by hand).  I like carrots, celery, onion, red and green pepper.

Add a 1/2 TBS of coconut oil and a 1/2 TBS of sesame oil to a large fry pan.  When melted, cook the garlic and ginger until they start to brown so as to release their flavor.  Then add your vegetables and other ingredients leaving almonds and sesame seeds to top finished dish.

When vegetables are softened mix into "rice".

Top with almonds and sesame seeds.

Serve as a side dish with 4 oz of protein such as grilled chicken, beef or seafood.

Enjoy your healthy meal!

Coconut Vegetable Curry Soup

Coconut Vegetable Curry Soup


I'm no expert on curry but this soup is delicious and healthy to eat.  This recipe should make 16 cups of soup.  It can be served as is or you can remove the chicken, puree the soup and then add the chicken back in.  I eat it in about 2 cup portions which is 324 calories and very filling for lunch or dinner.  I divide it up into 8 plastic containers freezing what I want to save for another day.  

Ingredients:
1 Butternut Squash
1 Potato
2 Carrots
1 Parsnip
1/4 Onion
6 Grape Tomatoes
1/8 Red Pepper
1 TBS Coconut Oil
4 Cloves Garlic, minced
1 TBS Ginger
1 15 oz can of Coconut Milk or half a can depending on how sweet you like it.
2 TBS Lime Juice
1 TBS Curry Powder
1/2 tsp salt
1/4 tsp pepper
1/2 TBS Cilantro
1 Boneless Chicken Breast cubed
4 Cups Water

Directions:
Add all ingredients to a slow cooker for 6 hrs.

Chicken Caesar Salad

Tonight I'm making a chicken Caesar salad for dinner. I first made a homemade creamy Caesar salad dressing.

Lemon	1/2 lemon
Worcestershire Sauce	1 tsp
Anchovies	4 anchovies
Garlic	2 tsp
Egg	1 Egg (50g)
Dijon Mustard	1 tsp
Mayo	1 TBS
Extra Virgin Olive Oil	1/2 cup
Creamy Caesar Salad Dressing	Total    1 cup

Before placing lettuce in bowl, pour 2 TBS of dressing into the bottom of the bowl.

Next, I take one whole head of Romaine Lettuce and cut crosswise into 2" length perfect bite size pieces.  Add to bowl containing salad dressing.  Toss to coat.

Add 1 TBS of coconut oil to cast iron fry pan.  Put skinless, boneless, chicken fingers between a piece of saran wrap and gently pound to tenderize.  Sprinkle with pepper.  I fry a few more than I need to save for following day.  When cooked through, slice crosswise into bite size pieces.  Place on top of salad.

Some days I also top with anchovies, avocado, hard boiled egg, etc. 

Happy eating healthy!