Stuffed Sweet Potatoes

Stuffed Sweet Potatoes As Promised, here is the recipe from my Sunday night Dinner... delicious!

For Perfect Roasted Sweet Potatoes- Preheat oven to 400 degrees. Pierce 6 (8oz) Sweet Potatoes with a fork. Brush sweet potatoes with olive oil, wrap each one in tin foil. Place potatoes on a baking pan for 1 hour. Split the Potatoes in half lengthwise. Sprinkle with Sea Salt and fresh Ground Black Pepper

Sweet Potatoes with Cinnamon Chicken & Cashews Ingredients: 6 Roasted Sweet Potatoes (recipe above) 1 tbsp of olive oil 1/4 cup of finely chopped celery 1/4 cup dried tart cherries 1/4 cup golden raisins 3 tbsp of orange juice 1/4 teaspoon of cinnamon 1/8 teaspoon ground red pepper 1/8 teaspoon sea salt 2 cups of cubed chicken 1/2 cup of dry roasted cashews 1/4 cup thinly sliced green onions

Directions:

  1. Preheat oven to 400 degrees. Bake potatoes according to recipe above.
  2. Heat a large nonstick skillet over medium heat. Add oil. Add Celery; cook 2 min, stirring frequently. Add cherries, raisins, orange juice, cinnamon, and red pepper. Cook 1 minute. Stir in chicken and cashews; cook 2 min. Sprinkle with onions.
  3. Top potatoes with Chicken mixture; ENJOY!

Since I am Pescatarian; I chose to sauté veggies and salmon and stuffed my sweet potato above.. Mine was delicious as well! :)

Hummus

This is a great staple, can be used as a spread on wraps and sandwiches or Dips for chips and veggies; and Hummus is packed with fiber

Ingredients:

  • ¼ cup of tahini
  • ¼ cup of lemon juice
  • Blend in Processor for 1 minute
  • Then add 1 clove of garlic-minced
  • 2 tbsp of olive oil
  • ½ teaspoon of ground cumin
  • ½ teaspoon of sea salt
  • Process for another minute
  • Scraping sides down
  • 1 can of chick peas- drain and rinse

Directions:

  1. Add ½ of can to processor and blend
  2. Add remaining can
  3. Blend for 1-2 min
  4. Then add 1-2 tbsp of water for extra creamy hummus
  5. Add to plate, drizzle with olive oil and a dash of paprika or Sumac
  6. Using chips, pita bread, or veggies- Enjoy!

Yogurt & Muesli

This was a favorite breakfast in Thailand that we brought back and have been enjoying. Muesli is huge in Europe as well! It’s healthy and full of flavor

Ingredients

  • Grain flakes, for example rolled (flaked) oats, wheat flakes, rye flakes, etc.
  • Dried fruit
  • Nuts and seeds, whole or chopped, to taste
  • Milk
  • Yogurt
  • Fresh fruit, if desired

Basic Muesli Recipe

  1. 4 cups rolled (flaked) grain (barley, oats, rice, rye, or spelt)
  2. 1/2 cup (65 grams) sunflower seeds (hulled)
  3. 1/2 cup (32 grams) pepitas (pumpkin seeds)
  4. 1/2 cup (72 grams) sesame seeds
  5. 1 cup (95 grams) almonds, roughly chopped
  6. 1 cup (230 grams) dried fruit, chopped
  7. 1 tsp (2.6 grams) cinnamon, ground
  8. Fresh fruit, to serve
  9. Plain yogurt, to serve

What are the nutritional benefits of muesli?

  • Muesli typically has less sugar and calories than most breakfast cereals on supermarket shelves.
  • It's high in fiber and whole grains, which regulate the digestive system, are filling and can aid in weight control.
  • Muesli is a potent source of antioxidants.
  • The addition of nuts provides a great source of protein and omega-3 fatty acids (especially walnuts).
  • Milk or dairy alternatives that usually accompany muesli is a source of dairy and protein.

Stuffed Peppers

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This is a family friendly recipe with just the right combination of high protein and complex carbohydrates.

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Ingredients:

  • 4 bell peppers, halved and seeded
  • ¼ cup of water
  • 2 cups of yellow rice cooked
  • 2 cups of shredded cheddar cheese
  • 1lb of ground turkey, browned and drained


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Directions:

  1.  Arrange peppers in a 9x13 glass baking dish, cut-side down. Pour ¼ cup water in bottom of dish.
  2. Cover dish tightly with foil and bake in preheated oven at 425 for 20 minutes. Do not turn oven off!
  3. Drain peppers on paper towels and place peppers back in dish, cut-side up.
  4. Stir in 1 ½ cup of cheese and ground turkey into prepared rice.
  5. Fill the peppers with rice mix and sprinkle remaining cheese on tops of peppers.
  6.  Bake uncovered for 5 minutes, or until cheese is melted.

Creamed Corn Mint Couscous

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This dish is great paired with Cindy’s Sautéed Mint Salmon


Ingredients:

  • 1 box of couscous
  • 2 cups of low sodium chicken broth/ or water
  • 1 cup of cream of corn
  • 1 tsp of sea salt
  • 1 tsp of fresh ground pepper
  • Optional 1/3 cup of grated Parmesan cheese (Pat doesn't like cheese)

Directions:

  1. In a medium pan boil the 2 cups of chicken broth/ or water
  2. Pour in the couscous and remove from heat and cover
  3. Let sit for 5 min and then use a fork to mix
  4. Stir in the cream of corn, salt, and pepper
  5. Optional to add 1/3 cup of Parmesan cheese
  6. Enjoy!
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Papaya Salad-Thai Cooking

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Over the holidays I had the most amazing experience, I got to travel to Thailand. The culture was awesome, but even better was the food. Thai food is not only packed with a lot of flavor, but most dishes are healthy for you too! So today I am making my favorite…. Papaya Salad

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Ingredients:

  • 1 medium dark green papaya
  • 3 garlic cloves (kratiem)
  • 1 red Thai Chilies (prikkheenoo)
  • 1 tomato, cut into wedges
  • ½ cup of chopped green beans
  • 1 tablespoon of fish sauce
  • ¼ cup of lime juice (1 lime squeezed) (ma-kaampiag)
  • 1 cup of unsalted peanuts


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Directions:

  1.  Peel the papaya and rinse with running water to remove the acid. Remove the seeds and shred the papaya with a grater. Set aside in a bowl of ice water for crispiness.
  2.  Place the garlic cloves and the chilies in a mortar and mash with a pestle until crushed into chunks. Place the papaya and the remaining ingredients in the mortar and gently combine all ingredients by mixing with the pestle and a spoon. Serve cold and enjoy!

Sloppy Joe’s

Healthy Cooking: Sloppy Joes
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This is a healthy meal and the kids are going to love it! Lots of flavor and low on calories!

Ingredients:

  • 2 ½ pounds of ground turkey
  • ½ cup chopped onion
  • ½ cup chopped green bell pepper
  • ½ cup chopped tomato
  • 1 cup no-salt added ketchup
  • 7 tablespoon barbecue sauce
  • 2 tablespoons yellow mustard
  • 1 tablespoon vinegar
  • ½ teaspoon celery seed
  • ½ teaspoon ground black pepper
  • ½ teaspoon red pepper flakes
  • 8 hamburger buns
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Directions:

Heat a nonstick skillet over medium heat; cook and stir turkey, onion, bell pepper, and tomato until turkey is crumbly and longer pink, about 5 min. Stir in ketchup, barbeque sauce, mustard, vinegar, celery seed, black pepper, and red pepper flakes. Reduce heat to low and simmer for 10 min, stirring occasionally. Serve and enjoy!

Sundried Tomato Grilled Chicken Flatbread Pizza

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This is a healthy option with a lot of pizazz to America’s favorite food. You can use flat bread, tortilla shells or make your own dough. I usually find the flatouts in the bakery section of the grocery store and they come in a variety of flavors and are made of whole grains. In this recipe we do not use tomato sauce.

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Ingredients:

  • 2 Large Boneless Chicken Breasts- precook (this recipe is great for making when having left over chicken breasts)
  • 3 Flatbreads
  • 1 jar of sliced sundried tomatoes in oil
  • 1 tbsp of oregano
  • 1 tbsp of basil
  • 2 cups of shredded mozzarella cheese; divided
  • 1 tsp of sea salt
  • 1 tsp of ground black pepper

 

Directions:

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  • Preheat oven 350
  • Bake the flatbreads alone for 3-5 min 
  • Coat the flatbreads with olive oil
  • Cut the grilled chicken breasts into bite size pieces
  • In a large bowl, combine chicken, entire jar of sundried tomatoes, and 1 cup of cheese
  • Add in dry ingredients
  • Spoon grilled chicken mixture onto flat breads
  • Top with remaining cup of cheese and bake for 5-7 minutes or until cheese is melted 

This is a fast and easy recipe to make that is low in calories and fat and the whole family will love it!

 

Sunday Lunch- Jerk Turkey Sloppy Joe's & Cauliflower Au Gratin :)

Sunday Lunch- Jerk Turkey Sloppy Joe's & Cauliflower Au Gratin :)

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Cauliflower Au Gratin

Ingredients

1 (3-pound) head cauliflower, cut into large florets

Kosher salt

4 tablespoons (1/2 stick) smart balance butter spread, divided

3 tablespoons almond flour

2 cups hot skim milk

1/2 teaspoon freshly ground black pepper

1/4 teaspoon grated nutmeg

3/4 cup freshly grated Gruyere, divided

1/2 cup freshly grated Parmesan

1/4 cup ground up rolled oats (or Bread Crumbs)

Directions

Preheat the oven to 375 degrees F.

Cook the cauliflower florets in a large pot of boiling salted water for 5 to 6 minutes, until tender but still firm. Drain.

Meanwhile, melt 2 tablespoons of the butter in a medium saucepan over low heat. Add the flour, stirring constantly with a wooden spoon for 2 minutes. Pour the hot milk into the butter-flour mixture and stir until it comes to a boil. Boil, whisking constantly, for 1 minute, or until thickened. Off the heat, add 1 teaspoon of salt, the pepper, nutmeg, 1/2 cup of the Gruyere, and the Parmesan.

Pour 1/3 of the sauce on the bottom of an 8 by 11 by 2-inch baking dish. Place the drained cauliflower on top and then spread the rest of the sauce evenly on top. Combine the ground up rolled oats with the remaining 1/4 cup of Gruyere and sprinkle on top. Melt the remaining 2 tablespoons of butter and drizzle over the gratin. Sprinkle with salt and pepper. Bake for 30 minutes, until the top is browned.

Jerk Turkey Sloppy Joe's

Ingredients

2 tablespoons vegetable oil

1.5 pounds lean ground turkey or turkey breast

1 onion, chopped

1 Palermo pepper, seeded and finely chopped

1 red bell pepper, seeded and chopped

3 to 4 cloves garlic, chopped

Kosher salt and freshly ground black pepper

1 tablespoon paprika or smoked sweet paprika

1-inch piece fresh ginger, grated or minced

1 teaspoon allspice

1/2 teaspoon ground cinnamon

Freshly grated nutmeg

2 tablespoons chopped fresh thyme leaves

Small handful cilantro leaves, finely chopped or 1/2 a palmful ground coriander

Sauce:

2 tablespoons cider vinegar

2 tablespoons dark brown sugar

1 tablespoon Worcestershire sauce

1 lime, juiced

1 cup tomato sauce

4 rolls heated over grill pan

Chopped scallions, for garnish

Chopped cilantro leaves, for garnish

Directions

Heat the oil in a large skillet over medium-high heat. When the oil ripples and is hot, add the meat and brown. Add the onions, chile, bell pepper, garlic and salt and pepper, to taste. Stir in the paprika, ginger, allspice, cinnamon, nutmeg, thyme and cilantro. Stir occasionally for 8 to 10 minutes.

In a small bowl combine the vinegar, sugar, Worcestershire sauce, lime juice, and tomato sauce. Stir the sauce into the turkey mixture. Simmer for a few minutes, then serve on rolls with a garnish of scallions, chopped pickles, and chopped cilantro.

Jerk Turkey Burgers with Apples :)

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Ingredients:

  • 1 pound ground turkey
  • 1 tablespoon jerk seasoning, plus more for sprinkling
  • 1 small green apple, peeled and grated
  • 1/2 cup finely chopped scallions
  • 1/4 cup panko breadcrumbs
  • Kosher salt and freshly ground pepper
  • 1/4 cup olive oil mayonnaise by Kraft, plus more for brushing
  • 1/4 cup pineapple chutney
  • 3 cups shredded purple cabbage
  • 1 carrot, shredded
  • Canola oil, for the grill
  • 4 hamburger buns or challah rolls, split

Directions:

Preheat a grill or grill pan to medium high. Mix the turkey, jerk seasoning, apple, 1/4 cup scallions and the panko in a bowl; season with salt and pepper. Form into four 1-inch-thick patties and make a small indentation in the middle of each with your thumb to prevent it from puffing up on the grill. Refrigerate.

Whisk the mayonnaise and chutney in a large bowl. Add the cabbage, carrot and the remaining 1/4 cup scallions, season with salt and pepper and toss to coat.

Brush the grill with canola oil. Grill the turkey patties until browned and cooked through, 4 to 5 minutes per side.

Brush the cut sides of the buns with mayonnaise and sprinkle with jerk seasoning; toast on the grill, about 30 seconds. Serve the burgers and slaw on the buns.

Cindy's Healthy Chicken Tacos

Cindy's Easy Grilled Chicken Tacos :)

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Ingredients:

1 teaspoon pure chile powder

1 teaspoon sea salt

1/2 teaspoon ground cumin

1/2 teaspoon onion powder

1/4 teaspoon garlic powder

1 tablespoon cornstarch

1/4 cup water

3 tablespoons extra-virgin olive oil

1 pound chicken tenderloins (organic) cut into 1/2-inch pieces

1 green bell pepper—cored, seeded and cut into thin strips

1 medium onion, thinly sliced

2 tablespoons fresh lime juice, plus lime wedges for serving

8 pack of whole grain black bean shells (Walmart)

Dark green spring mix (lettuce)

1/2 cup diced tomatoes

1 avocado

1 cup Mozzarella cheese

Directions:

1. In a resealable plastic bag, combine the chile powder with the salt, cumin, onion powder, garlic powder, cornstarch, water and 2 tablespoons of the oil. Add the chicken, bell pepper and onion, seal and knead gently to coat. Refrigerate for 30 minutes.

2.Heat the remaining 1 tablespoon of oil in a large nonstick skillet until shimmering. Empty the contents of the bag into the skillet and cook over high heat, stirring occasionally, until the vegetables are crisp-tender and the chicken is cooked through, about 6 minutes. Remove from the heat and stir in the lime juice.

3.Transfer the chicken and vegetables to a large bowl and serve with the warmed tortillas, diced tomatoes,  lettuce, cheese, salsa, guacamole,  and lime wedges.

In addition add whole grain chips for a side

Cindy's Guacamole-

Ingredients:

1 cloveof garlic

1/8  tsp sea salt

1/2 of lime- fresh squeezed

1 avocado

Directions:

Mix together in bowl with fork, chunky is better

Serve and enjoy!

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