Green Beans with Almonds and Thyme

Green Beans with Almonds and Thyme

With Thanksgiving right around the corner...many of us look forward to the family favorites, turkey, dressing and green bean casserole. But all that over indulging can really pack on the pounds. This morning Cindy is showing us how you can whip up a classic dish in less than ten minutes and very little calories.

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Powerful Green Detox Juice

Why juice? People juice in an effort to lose weight, improve their diet and eliminate the unhealthy foods they currently consume. Other factors include clearer skin and relief from chronic health issues are also well known benefits of juice detox. This recipe is short and simple and is packed with vitamins and nutrients!

Ingredients:

  • 1 small Cucumber
  • 1 small bunch Spinach
  • 1 stalk Celery
  • 1 small Apple or Pear 

Directions:

  • Juice all ingredients in a juicer and enjoy!

Calories 105 

Egg White Muffins

Everyone is short on time in the morning, busy lives with work and getting kids off to school. This is a recipe that is simple, can be prepared the night before and the whole family will love them. Easy to throw in the microwave to heat up and eat in the car if you are running late.

This recipe makes 12 egg muffins

Ingredients:

  • 1 large carton of all whites- egg whites 
  • 1 bellpepper
  • 1 medium onion
  • 2 cups of spinach
  • 1 tbsp of black pepper
  • 1 tsp of sea salt

Directions:

Preheat oven to 350 - Spray a muffin pan with spray oil - Add in your veggies to each cup - 1/3 cup of egg whites per each muffin - Sprinkle your salt & pepper on each one - Place in the oven for 20-25 min or until you no longer see liquid - Enjoy!

 

Creamy Strawberry Blueberry Protein Smoothie

1 Cup strawberries
1/2 cup blueberries
2 oranges juiced
1 lemon juiced
Handful of greens
  (spinach, kale etc.)
1/2 cup coconut milk
1/2 scoop protein powder (vanilla) - optional

I put my berries in the freezer the night before because i like my smoothie cold and it helps to not water it down with ice. Drop your berries, juice, greens and coconut milk into the blender. You can also add oats if you want more carbs but it's optional.  Blend it really well especially if you added the oats to make sure the texture is nice, and then after everything is blended well add the protein powder (the protein powder is also optional but I add it for the extra vitamins and protein). Please keep in mind If you do add protein you need to drink immediately or it will thicken up a lot. The first time I made it I had a little science experiment unfolding on my desk after about 10 minutes so I cut back to half a scoop and remembered not to forget it on my computer desk :{ smoothies are better chilly anyway.

I love this recipe because you can add or subtract from the basic blend to suit your needs. I usually make a batch with coconut milk and a little vanilla protein powder and pour my portion into a glass then my husband uses the other half and adds oats cream and a little more protein powder for a more hefty version because he is trying to gain while I (like most women) am trying to slim up.
You can also blend the basic version (berries, juice, greens, and coconut milk) and freeze it in an ice tray to use in the morning if you are in a hurry. Just get the smoothie cubes in the blender add coconut milk (or cream) oats, and a little protein powder (if wanted), blend, pour into a travel mug, and out the door you go.

Baked Chicken

I got a pack of chicken breasts on sale at the local grocery store- I think it had about 8 large boneless breasts. 

I think we got 3 meals out of them.  

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Ingredients: 

2 tablespoons of olive oil

1 clove minced garlic

1 cup of wheat bread crumbs

2/3 cup grated Parmesan  

1 teaspoon dried basil leaves

1/4 teaspoon ground black pepper

6 skinless, boneless chicken breast halves

Directions: 

1. Preheat oven to 350 degrees

2. Lightly grease a 9 x 13 baking dish

3. In a bowl, blend the olive oil and garlic. In a separate bowl, mix the bread crumbs, Parmesan cheese, basil, and pepper. Dip each chicken breast in the oil mixture, then in the bread crumb mixture. Arrange the coated chicken breasts in the prepared baking dish, and top with any remaining bread crumb mixture.  

4. Bake 30 minutes in the preheated oven, or until chicken is no longer pink and juices run clear.  

Almond Encrusted Yellow Tail Fish

I went to Market on the Hill Thursday and got some fresh Yellow tail Snapper-YUMMY! 

I paired the fish with smashed sweet potatoes and pan seared brussel sprouts :)

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ALMOND ENCRUSTED YELLOW TAIL

Ingredients:

2 servings

3  8 oz. yellow tail snapper fillets

1/4 tsp. sea salt & pepper

1 lemon juiced

1 c. almond flour

1 egg

1/2 c. almond milk

1 c. chopped sliced almonds

4 tsp. canola

3 tsp. Smart Balance butter spread

1/4 c. dry white wine

Directions:

1. Season yellow tail fillets with salt, pepper and lemon juice, then dredge in almond milk, almond flour and egg wash. 

2. Coat fillets in chopped almonds. Pat the almonds on the fish to secure.

3. Saute

 in canola oil over medium heat, taking care not to burn almonds, until nicely browned. Remove fillets and de-glaze pan with splash of white wine. 

4. Add a squeeze of lemon and melt butter in pan juices. 

5. Drizzle over fish and garnish with lemon slices and parsley.

Grilled Cobia

I finally went deep sea fishing and we caught a Cobia, also known as Lemonfish

This is a very mild fish and can be prepared many ways. They say it's one of the best tasting fishes, I would have to agree. The pork chop of the sea. One thing I am learning is not to overdue the spices which would block out the fish taste. This recipe has good flavor, yet you can savor the fish itself.

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Paired with Raw Zucchini, Garlic Cabbage, & left over Couscous

Ingredients:

4-5 medium fillets Cobia

1/3 cup olive oil

1/3 cup lemon juice

2 teaspoons dry mustard powder

1 clove minced garlic

1 teaspoon celery seed

1/2 teaspoon pepper

1/2 teaspoon sea salt

1 1/2 cup of white wine

Mix all ingredients in a freezer ziploc bag and place in refridgerator

Directions:

1. Mix all ingredients in a freezer ziploc bag and place in refridgerator

2. Marinate for an hour

3. Grill on Medium Heat either using outside grill or grill plate

4. Turning several times, and baste with extra marinade at each turn. 

Don't over cook. Super easy recipe

Pumpkin Chocolate Chip Muffins

Delicious Healthy Snacks loaded with Fiber

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Ingredients: 

4 egss

2 cups of baking Stevia

1 (15 ounce) can pumpkin

1 teaspoon vanilla extract

1 1/4 cups of canola oil

3 cups of flour ( I used almond flour) 

2 teaspoons baking soda

2 teaspoons baking powder

2 teaspoons cinnamon

1 teaspoon sea salt

12 ounces dark chocolate chips ( I like the mini ones better) 

Directions: 

1. In a large mixing bowl beat eggs, stevia, pumpkin, vanilla, and oil until smooth. 

2. Mix dry ingredients together and mix into pumpkin mixture. Fold in chocolate chips

3. Fill greased or paper lined muffin cups full

4. Bake @ 400 degrees for 16-20  minutes

Makes 24 muffins! Enjoy

Roasted Shrimp Cocktail & Sauce

You are going to love this quick & delicious recipe!

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Roasted Shrimp

Ingredients:

1 pound of shrimp, peeled and de-veined

2 tablespoons of olive oil

1 teaspoon of sea salt

1 teaspoon of ground black pepper

Directions: 

Preheat oven to 400 degrees

On a large cookie sheet, line with foil and spray olive oil to coat

Lay shrimp flat and coat with olive oil

Toss with Sea Salt and Black Pepper

Place in oven for 8-10 minutes, you want a bright pink color  

Sauce

Ingredients:

1 cup ketchup

1 Lemon juiced

1 teaspoon of Worcestershire sauce

1/2 teaspoon sea salt

1/2 teaspoon fresh ground pepper

Raw Zucchini with Creamy Tomato Sauce

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This Raw recipe is amazing! You will think you are eating pasta!

The creamy sauce is delicious and is dairy free :)

I paired this with fresh caught Cobia

Ingredients:

4 medium zucchini

20 cherry tomatoes

2 cloves of garlic

2 tablespoons of tahini

3 teaspoons of dried basil

1 teaspoon oregano

1 teaspoon sea salt

1 teaspoon ground black pepper

Directions: 

Process zucchini into spirals or matchsticks and set aside

Add all ingredients into a food processor, blend until smooth. 

Top zucchini with sauce and serve. Enjoy! 

Sweet Potato Hash Browns

Sweet Potato Hash Browns- Great For Breakfast!

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Ingredients

1/4 cup canola oil

1 red onion, thinly sliced (about 2 cups)

1 green bell pepper, diced (about 2 cups)

2 pounds sweet potatoes, quartered and cut into 1/4-inch slices

1 teaspoon ground cumin

2 teaspoons sea salt

1/2 teaspoon red pepper flakes

1/2 cup green onions, chopped

Directions

Pour the oil into a large skillet and place over high heat. Add the onion and bell pepper and saute, stirring, 2 to 3 minutes. Add the potatoes, cumin, salt and red pepper flakes, lower the heat to medium-high and cook, stirring occasionally, for 25 to 30 minutes, or until the potatoes are fork tender and some are browned. The potatoes will begin to stick as they cook. Just continue to turn with a spatula. Stir in half of the green onions, top with the remainder, and serve immediately.

Gluten Free Lemon Pasta with Oven Roasted Shrimp

Gluten

 Free Lemon Pasta with Oven Roasted Shrimp

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Ingredients

2 pounds (17 to 21 count) shrimp, peeled and deveined

Good Extra Virgin olive oil

Sea salt and freshly ground black pepper

1 pound Gluten Free Angel Hair Pasta

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

2 lemons, zested and juiced

Directions:

Preheat the oven to 400 degrees F.

Place the shrimp on a sheet pan with 1 tablespoon olive oil, 1/2 teaspoon salt, and 1/2 teaspoon pepper. Toss well, spread them in 1 layer, and roast for 6 to 8 minutes, just until they're pink and cooked through.

Meanwhile, drizzle some olive oil in a large pot of boiling salted water, add the angel hair, and cook about 3 minutes. Drain the pasta, reserving some of the cooking liquid. Quickly toss the angel hair with the melted butter spread, 1/4 cup olive oil, the lemon zest, lemon juice, 2 teaspoons sea salt, 1 teaspoon pepper and about 1/2 cup of the reserved cooking liquid. Add the shrimp and serve hot.

Chicken Shawarma

Ingredients:

  • 2 tablespoons fresh lemon juice
  • 1 teaspoon curry powder
  • 2 teaspoons extra virgin olive oil
  • 3/4 teaspoon salt
  • 1/2 teaspoon ground cumin
  • 3 garlic cloves, minced
  • 1 poundskinless, boneless chicken breast, cut into 16 (3-inch) strips
  • Sauce:
  • 1/2 cupplain 2% reduced-fat Greek yogurt 
  • 2 tablespoons tahini
  • 2 teaspoons fresh lemon juice
  • 1/4 teaspoon salt
  • 1 garlic clove, minced
  • Remaining ingredients:
  • Cooking spray
  • 4 (6-inch) pitas
  • 1 cup chopped romaine lettuce
  • 8 (1/4-inch-thick) tomato slices
  1. 1. Preheat grill to medium-high heat.
  2. 2. To prepare chicken, combine first 6 ingredients in a medium bowl. Add chicken to bowl; toss well to coat. Let stand at room temperature 20 minutes.
  3. 3. To prepare sauce, combine yogurt and next 4 ingredients (through 1 garlic clove), stirring with a whisk.
  4. 4. Thread 2 chicken strips onto each of 8 (12-inch) skewers. Place kebabs on a grill rack coated with cooking spray; grill 4 minutes on each side or until done.
  5. 5. Place pitas on grill rack; grill 1 minute on each side or until lightly toasted. Place 1 pita on each of 4 plates; top each serving with 1/4 cup lettuce and 2 tomato slices. Top each serving with 4 chicken pieces; drizzle each serving with 2 tablespoons sauce.

Anaheim Sword Fish Tacos

Anaheim Sword Fish Tacos

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Ingredients:

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  • 1 teaspoon of oilive oil
  • 1 anaheim chile pepper, chopped
  • 1 leek, chopped
  • 2 cloves garlic, crushed
  • sea salt & pepper to taste
  • 1 cup of low sodium chicken broth
  • 2 large tomatoes, diced
  • 1/2 teaspoon of cumin
  • 1 1/2 pounds of sword fish filets
  • 1 lime
  • 12 Corn Tortillas

Directions:

  1. Heat the oil in a large skillet over medium heat, and saute the chile, leek, and garlic until tender and lightly browned. Season with salt and pepper to taste.
  2. Mix the chicken broth and tomatoes into the skillet, and season with cumin. Bring to a boil. Reduce heat to low. Place the swordfish into the mixture. Sprinkle with lime juice
  3. Cook 15-20 minutes until the swordfish is easily flaked with a fork. Wrap in warm tortilla shells and serve! Enjoy :)

Roasted Chicken Drumsticks & Red Potatoes with Mojo Sauce


This meal is super cheap to make and it's really easy!

Ingredients:

5 Chicken drumsticks

(skin removed)

1 pound red potatoes

(leave whole and wash)

2 tablespoons of canola oil

1 teaspoon of sea salt (divided)

1/2 teaspoon freshly ground pepper

2/3 cup of fresh squeezed orange juice

3 tablespoons of fresh squeezed lime juice

1/4 cup chopped fresh cilantro

5 cloves of garlic

1 teaspoon of ground cumin

1 teaspoon onion powder

1/2 teaspoon of dried oregano

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Directions:

1. Preheat oven to 475 degrees. Line a large baking sheet with heavy duty aluminum foil and spray with cooking spray.

2. Toss chicken and potatoes in a large bowl with 1 tablespoon oil, 1/2 teaspoon salt and 1/4 teaspoon pepper: layout in single layer on cooking sheet. Bake, turning once halfway through and thermometer reads 165

30-35 minutes

3. While that is baking in the oven, combine orange juice, lime juice, 2 tablespoons cilantro, garlic, cumin, onion powder, oregano, the remaining tablespoon of oil, 1/2 teaspoon of salt, 1/4 teaspoon of pepper

in a blender or food processor

Transfer to a small saucepan: bring to a boil over medium-high heat, reduce heat and maintain a simmer, continue to cook for 8-10 minutes

4. Serve each portion of chicken and potatoes with 2 tablespoons of sauce

I served this with organic green beans, tossed with a lemon zest and sliced almonds :)

 

Lemon Zest Green Beans

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Ingredients:

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2 pounds green beans, ends trimmed
1 tablespoon extra-virgin olive oil
3 tablespoons smart balance butter
2 large garlic cloves, minced
1 tablespoon lemon zest
Salt and freshly ground black pepper

1/3 cup of sliced almonds

Directions:
Blanch green beans in a large stock pot of well salted boiling water until bright green in color and tender crisp, roughly 2 minutes. Drain and shock in a bowl of ice water to stop from cooking.

Heat a large heavy skillet over medium heat. Add the oil and the butter. Add the garlic and red pepper flakes and saute until fragrant, about 30 seconds. Add the beans and continue to saute until coated in the butter and heated through, about 5 minutes. Add lemon zest and season with salt and pepper.

 

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.

Quinoa with Chard & Pine Nuts

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Ingredients:

1 ½ cups low-sodium vegetable broth

¾ cup quinoa, rinsed and drained

2 tsp. olive oil

1 lb. Swiss chard, leaves cut into ribbons, stems finely chopped

1 medium yellow onion, chopped (1 ½ cups)

16 pitted black olives

1/4 cup of raisins

½ tsp. red pepper flakes

3 cloves garlic, minced (1 Tbs.)

2 Tbs. toasted pine nuts

Directions:

1. Bring broth to a boil in medium saucepan. Add quinoa, and bring mixture to a simmer. Reduce heat to medium-low, and simmer, covered, 12 minutes. Remove from heat, uncover, let stand 5 minutes, then fluff with fork.

2. Meanwhile, heat oil in large nonstick skillet over medium heat. Add chard stems, onion, olives, and raisins. Sauté 10 minutes, or until onion and chard stems are soft. Stir in chard leaves and red pepper flakes; sauté 6 minutes, or until greens are tender. Stir in garlic, and season with salt and pepper, if desired.

3. Divide quinoa among 4 shallow bowls. Spoon chard mixture over top, and sprinkle with pine nuts.