Category Archives: Healthy Meals

Vegetable Lasagna

Ingredients

  • 1/2 lb to 1lb Ground Turkey
  • 1 cup sliced mushrooms
  • 1/2 Large Yellow Onion
  • 1 20oz Jar Organic Marinara Sauce (look for one with less than 3g sugar per serving & no added sugar in the ingredients list)
  • 2 Medium Organic Zucchini sliced about 1/8 inch thick
  • 1/2 Organic Yellow & Orange & Red Bell Pepper sliced into small ribbons or diced
  • 5 oz Organic Baby Spinach
  • 5 Organic Lasagna Pasta OR Quinoa Lasagna
  • 1/2 to 1 Cup Ricotta Cheese
  • 1 Cup Mozzarella cheese, shredded
  • 2 tbsp Parmesan cheese

HINT: Double the recipe to make 2 pans and freeze one in individual containers.

Instructions: Cook the ground turkey, onions, mushrooms and garlic in a skillet until browned. Pour in Marinara Sauce. Freeze half the sauce (unless you’re making a double recipe).

Grease a 9×13 Pyrex dish with olive oil, then Layer in the pan:

Dry Noodles 1 layer. Layer in the peppers, Spinach, Zucchini, Mozzarella, Sauce
Dollop Ricotta Cheese on top
Bake in the Oven for about 35 minutes, then sprinkle some Parmesan on for the last 10 minutes and let it brown a little on the top. 15 Servings with a salad on the side makes a complete meal.

Mac N’ Cheese Clean and Healthy

Mac N’ Cheese is an awesome favorite of my clients. Challenge? Make it (mostly) anti-inflammatory and Healthy. I’m up for the challenge. First things first, find a recipe to start with. Why reinvent the wheel? Most clean eating advocates have probably already trekked this road and since Mac N’ Cheese is not something that I make, I will need a recipe. A quick search on Pinterest finds me a recipe from ifoodreal. Thank you Olena! Her recipe is super easy to follow and needs only some slight modifications to make it less likely to cause inflammation. The inflammation culprits in this dish are the pasta, flour and dairy.

Well, it’s next to impossible to remove the Dairy from this dish, but you can clean it up. Goat’s or sheep’s milk is generally healthy and may be suitable for those who can’t tolerate (or should not consume) cow’s milk. Cow’s milk contains a form of casein (protein) that can aggravate the immune system (inflammation).

Removing the wheat and gluten causing ingredients and replacing with healthy plant based proteins boosts this recipe into full meal status. Using the Organic dairy products removes any chance of GMOs and swapping them out for Goat’s milk products makes it more digestive friendly.

Ingredients

  • 8 oz. Ancient Harvest Quinoa Supergrain pasta Macaroni Elbows
  • 1/2 large head cauliflower (1.5 lbs), riced in a food processor or minced
  • 1 Organic small onion, finely chopped
  • 5 garlic cloves, minced
  • 1 tbsp olive oil, extra virgin
  • 1 tbsp organic butter
  • 1/4 cup Gluten Free Organic Oat Flour
  • 2 cups Goat’s milk or Organic Milk
  • 3/4 tsp salt
  • 1/2 tsp ground black pepper
  • 2 cups (8oz) Organic Cheddar Cheese

Directions

  1. Preheat oven to 400 degrees F. Coat 9″ x 13″ baking dish with a light coat of olive oil and set aside.
  2. Bring a medium pot of water to a boil and add pasta. Cook according to instructions subtracting 2-3minutes, stirring occasionally. At the last 2 minutes of cooking, add the cauliflower. Drain, rinse with cold water, drain again and transfer to a large back to the pot you boiled it in (no sense in dirtying more dishes). Set aside.
  3. Preheat large skillet on low heat and add butter, olive oil, onion and garlic. Cook for 2 minutes, stirring occasionally. Add oat flour and cook for another minute or until flour is well combined . Whisk in milk, raising heat to medium – high, and bring to a boil. Reduce heat to low – medium and cook for 5 minutes. Remove from heat, add 1 cup of cheese, sea salt and black pepper, and stir until the sauce is smooth. Pour into the bowl with pasta and cauliflower, mix well. The mixture should be thick and not saucy.
  4. Transfer mixture to previously prepared baking dish, level with spatula and top with remaining cheese. Bake uncovered for 30 minutes or until cheese is bubbly and golden crust and edges appear. Cut and serve hot.

Storage Instructions: Refrigerate covered in an airtight container for up to 5 days. Freeze for up to 6 months.

Salmon Florentine

Salmon Florentine with Cashew Cream & Quinoa

On Thursday Mindbody FitPro posted this recipe. I LOVE ❤❤❤❤ salmon so of course this looked amazing! I read the recipe and acknowledged the simplicity of it. I can whip up a restaurant worthy salmon dinner in less than 30 minutes. Most fish is easy, only a few minutes in the broiler. You just need your goto marinade / seasoning and you can throw it together in your sleep. Seriously, I’m not a culinary wizard. Self taught through trial and error (I hate reading recipes)

I was happy to see that this would be no exception…the only snag was the ricotta cheese. 

Don’t get me wrong. I’m not that pure. I do love milk and I like cheese. Dairy is not off my list of things I won’t eat. I do limit how much though. Although often nagged at by my skin care therapist and health conscious daughter to remove dairy in order to clear up my teenage acne, I just can’t. I’m not ready to say “I don’t do dairy”. I will however embrace the idea to slowly reduce it from my diet.

I’m embracing. First by completing a 7 day detox with my Studio friends, removing dairy for 7 days. Challenge accepted. So how do I make this recipe with no cheese when it’s cheesy goodness it what seems so damn mouthwatering about it? My best friend, Google, offered me an array of vegan substitutes for ricotta cheese, but the one I cozied up to was the cashew creme.

I’ve never made it before but I will try anything. Recipe? Whole raw cashews and water. Oh, and you need a really good blender or food processor of some kind.

Off to the farmers market, I needed some supplies. Our new little Dos Vientos Farmer’s Market was kicking off its first day so why not check it out? I could always go to Sprouts later. Happy me, they was a booth with raw organic nuts. I got me a bag of whole raw cashews, some fresh spinach and a piece of fruit I’d never heard of but got to sample and couldn’t resist.

Ready to cook.

First the cashew creme. You will need some time for this one, but it takes 2 minutes to get it going. I told you you would need a high powered blender. I have a Ninja Master so I dumped the whole bag into the prep bowl, added enough water to just cover the cashews, put the lid on it and popped it in the fridge and went about my day. That was 1:00pm

At precisely 6:50pm my culinary guinea pig, Georgie arrived, so I pulled out all the ingredients and assembled the meal. I don’t measure anything when I cook. It takes all the fun out of it, so my recipes are estimates.

Cashew creme, blended until the consistency was like ricotta cheese, about 2 minutes. The directions I found all said to leave them in the fridge overnight. I was really happy that the cashews absorbed much of the water and plumped up nicely after only 5+ hours.

In my wok pan:
Olive oil 
Minced Garlic
Chopped Sun Dried Tomatoes
Cooked these on low for a couple of minutes, just to heat the garlic. Then I completely filled the pan with the fresh organic spinach from the Farmer’s Market and let it wilt down.
Threw in the cashew creme and stirred it up, removed from heat. I probably should have used only half the cashew creme, but I added it all. My bad. I had lots left over.

I drizzled the salmon with olive oil and lightly salt & peppered it then placed it under the broiler on high for about 3 minutes. (This will vary dependent on the thickness of your salmon.) For a thick cut I might go 4 or 5 minutes.

Remove from oven and put the Florentine on top. It was delish.

I seasoned the quinoa with a little salt, pepper, garlic and cut up some sun dried tomatoes in it.

My piece was about 3 ounces. I put about 2 tbsp of the Florentine on top. My estimate was around 400 calories including 1/3 cup of Quinoa, which I didn’t finish. Although this is a higher fat dish, the fats were lots of Omega 3s and Monounsaturated fats which I I’m not going to get crazy over. It was a very healthy, easy, and delicious dish.

I had chicken with some of the topping on it for lunch today too. So good.

What would I try next time? I think I might add a little lemon to the cashew creme. If anyone tries this variation, let me know.

Happy Eats!

Turkey Sliders with Sweet Potato Fries – Five Star!

What you’ll need:

1lb ground turkey
Whole Wheat Hamburger Buns
1 3.5oz box mushrooms
1 Medium Purple Onion
2 Sweet Potatoes
Best Foods Olive Oil Mayonnaise
Hamburger fixins’

Make it Happen

Chop up 1 box mushrooms (3.5oz) and 1 medium purple onion. Caramelize in olive oil & 1/2 tbsp butter (for flavor).

Mix caramelized mushrooms and onions with 1lb of ground turkey. Round the meat into 6 burgers, I like to make them thick because ground turkey tends to dry out easily. The caramelized onions and mushrooms add ridiculous flavor to an otherwise flavorless burger meat. I’ve had them both grilled on the BBQ and cooked on the stove. In both cases they were juicy and flavorful!

Whole Wheat hamburger buns. If you can find low carb, good for you/even better, but most hamburger buns tend to be too large for these burgers anyway, so my solution…I took a large biscuit cutter and trimmed off about 1/3 of the bun, making them the perfect size to fit my burgers. I’d rather save the carbs for the sweet potato fries!

I top my burger off with lettuce, tomato and 1 tablespoon Olive Oil mayo mixed with some ketchup and pickle relish. I HIGHLY recommend the Best Foods Olive Oil mayo to anyone who likes mayo on their sandwiches and burgers. Half the calories of regular mayonnaise. You can’t tell the difference in flavor at all. Unlike light mayo which tastes obviously light…and by that I mean bad…the Best Foods Olive Oil mayo is delish and it’s a MUFA. Give it a try. It’s awesome, that means Colleen approved 🙂

255 Calories 11g fat (7 if you skip the mayo, but hey, it’s a MUFA) 26g protein, 15g carbs

Not too shabby. I added 2oz of sweet potato fries which bumped the calories up to 300, carbs up to 26, still within my ratios and it was worth it. Overall a healthy delicious backyard BBQ meal.

Now I’m hungry. Time to cook!

Turkey Club Wrap

And yes, you can use real bacon 🙂

  • 1 slice bacon (cooked)
  • 1 whole-grain, low-carbohydrate wrap (look for a wrap with approximately 17 grams of carbs and less than 3 grams of fat per wrap) or whole wheat bread, depending on your personal meal plan and nutritional parameters
  • Sauce – 1 tablespoon olive oil mayonnaise + 1 tablespoon 0% fat Greek Yogurt + Sriracha sauce (a hot chili sauce found in the international aisle at your favorite supermarket), to taste
  • 3 ounces deli Boar’s Head turkey breast, lean, low sodium (fresh turkey is better)
  • romaine lettuce leaves
  • 2 slices tomato
  • 4 slices cucumber

Nutrition Per Serving: ~ Calories: 270; Protein: 23.5 grams; Carbs: 19.8 grams; Fat: 8.7 grams

Easy Glazed Pork Chops

This one’s so easy and one I that always gets requested when my girl comes home to visit. Served with a bed of greens you can enjoy it with a glass of wine guilt free. 

Here’s the Flavor:
2 Tbsp Grade B Maple Syrup
2 Tblsp Dijon mustard
2 Tblsp EV Olive Oil
1 Tblsp Balsamic Vinegar
Salt and pepper to taste

Hint: I mix a little of this with my salad dressing.

Use thin cut chops, they cook fast making this a meal in under 20 minutes. Covers about 6 chops nicely. Dip your chops in the sauce, place in a pan. Cook on both sides for about 3-5 minutes (depending on how thick your chops are) on med-high heat. Once they’re done, remove them from the pan, add about 2-3 Tablespoons of water to the pan, put it back on the heat and add the leftover dip. Cook to reduce and pour it over the chops. Serve with 2 cups chopped baby greens tossed in a balsamic dressing. Quick, easy, delicious.

For my friends out there, here’s the Ratios

3 oz Pork 100cal 19Protein 2Fat
2 cups Spinach Salad 14cal 2Carb
3 Tbsp Balsamic Dressing 66cal 3Carb 6Fat
1 4oz Glass Red Wine 87cal 2.4Carb

Spicy Thai Salmon…or Chicken…or Tofu

I was online last week looking for Tofu recipes, which really isn’t my first choice for protein but the first choice for a client who was tired of chicken and hates fish. I’m always up for the challenge of making a Tofu meal something tasty so there I was perusing the Internet, trying to find something to inspire my pallet. I found several that looked good, but decided on one and modified from there.
Now I don’t really recommend Tofu if you are not vegetarian. The carbohydrate content usually throws it over in some recipes as far as nutrient ratios, making it a little tricky to get the full nutrients and calories in one meal. In addition it is higher in fat albeit a Mufa. If you’re going to go a little high in fat, it’s best that it’s a Monounsaturated Fatty Acid as opposed to a Saturated Fatty Acid. 
So that said, when it was all said and done, it was quite delicious. The only thing that would make it taste better, in my opinion, was if I swapped out the Tofu for Salmon! I don’t get to cook it very often since I cook for people who just won’t eat salmon. My daughter loves it, but since she moved out, it’s a rare opportunity that I get to cook any kind of fish. However, an evening with the house to myself and casual dinner with a close friend awards me the opportunity to try this delicious recipe out using…
le saumon.
I can’t tell you how exciting this is for me.
So here’s the breakdown:
3.75oz. Salmon 150cal / 21g Protein / Ocarb / 7.5g Fat (omegas!)
4oz. Boneless/Skinless Chicken Breast 124cal / 26g Protein / 0carb / 1.2g Fat
4.5 oz Firm Tofu 185cal / 20.3g Protein / 5.4g Carb / 11.3g Fat (Mufa)
2 Cups Garden Greens
The Sauce:
Mix in a bowl
1/4 cup Rice Vinegar
2 Tbsp Soy Sauce
1 Tsp Rooster Chili Sauce (more if you really like heat)
1 or 2 Tsp Garlic Paste (you like garlic?)
2 Tbsp Honey or Stevia or Agave Necter
1/2 tsp Sesame Oil
1 Tbsp Dry Cooking Sherry
You’ll want to mix up a little more if you’re cooking more than 2 pieces. So the first step is to let it marinate a little in the sauce. I spoon a little over the fish. Cover it and put in the fridge. If you’re cooking chicken or Tofu, add some Chicken Broth along with the sauce for a delicious marinade that will keep it from drying out while cooking. Add enough to completely cover. 
Now, Mince 2 Tblsp Fresh Ginger, 6 cloves fresh garlic and chop the whites of about 4 scallions. Spray a pan with vegie oil pan spray, heat med-high. Put Ginger/Garlic/Scallions and add 2 Tblsp of Raw Blanched Slivered Almonds in pan and stir until tender. Remove from pan. Just a side note here: I use a cast iron pan for the fish. I can move it from the stove top to the oven and I only have to dirty the one pan. 
For the Fish:
Place fish in pan and pour the marinade over it. Spoon a little extra so that it’s sitting in juices.
Cook for 2 Minutes in the oven on a low broil
Remove from broiler, put the Ginger/Garlic/Scallions/Almonds over the top of the fish and spoon a little marinade over the mixture
Cook for an additional 1-2 minutes. 
For Chicken or Tofu:
Put the marinated Chicken or tofu in a pan on med-high heat. Pour the liquid over it. Cover and cook until the liquid is almost gone and turn over. Depending on the thickness, it should take less that 20 minutes to cook. I fillet my chicken breasts so they’re thin. This makes them cook faster.
Once the Chicken or tofu is cooked through, add the Ginger/Garlic/Scallions/Almonds to the pan and pour a little more of the sauce over it. 
Cut up a bowl full of fresh greens. 
I use a bottled ginger thai vinaigrette dressing just a tablespoon, mixed with the sauce I made for the marinade and toss it in the greens so they’re nicely coated. 
Serve with the fish or chicken, or tofu. 
Bon Apetit!
Wine Tip: This is a great dinner to have on an evening you want to enjoy a glass or two of wine.

Chicken Tortilla Stew & Mango Fruit Smoothie Recipes

Sunday is shopping and prep day for me. I love shopping, especially when I get to bring something home for you. I went to Sprouts and Trader Joes and got some great ideas!

Trader Joes was featuring a Tortilla Soup Recipe that was a toss together of several ingredients. It was pretty good, but I thought I could do it better by replacing the canned chicken with some fresh and adding a fresh onion. Super easy and low in calories with just the right balance to stabilize your Blood Sugar. Here’s the recipe for you my friends:

TJ’s Chicken Tortilla Stew

6 Cups Organic Chicken Broth 1 1/2 Box
5 Cups Chicken Breast Cubed
1 Can TJ’s Organic Diced & Fire Roasted Tomatos with Green Chiles
1 Jar TJ’s Corn & Chile Tomato-less Salsa
1 Cup Organic Black Beans
1 Onion Diced

5 White Corn Tortilla Chips
3 TBSP lite 3 Cheese Blend

Sprouts had Mango’s on sale, 4 for $5 and they were beautiful. Here’s my morning Mango Fruit Smoothie recipe:

6 oz Aloe Vera Juice
1/4 cup Orange Peach Mango Juice
1 Scoop Vanilla Whey Protein
1 oz Sliced Mango
.5 Tblsp Coconut Oil
1 Banana
2 Tblsp Fage 2% Greek Yogurt

Here’s a tip. If all your mango’s are ripe and ready, cut them up and puree them. The puree is great in Smoothies as well as Mango Martini’s 🙂

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