Tag Archives: healthy

Vegetarian Greek Potatoes

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Prep time: 10 minutes
Cook time: 30 mins

What you’ll need:

•5 large white potatoes
•3 tablespoons of olive oil
•1/4 of a lemon (Squeeze juice into a small bowl, remove seeds)
•1 tablespoon of dry vegetable mix
OR 1/4 tsp of dry or fresh basil, parsley, pepper, garlic and salt

How to prepare:

•In a pot, bring water & salt to a boil on high heat
•Peel and cut potatoes into chunks
•Reduce heat to medium & boil for 15 minutes – or cook until soft and the potatoes fall off the fork
•Drain water
•In a large pan, on medium heat,
add oil, vegetable broth and lemon juice
•Simmer for 5 minutes
•Add potatoes, mix until they are covered in spices & oil
•Stirring often until golden brown & crispy, about 10-15 minutes

Serve with Eggplant Parmesan! (See ‘Older Posts’)

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Chickpea Stir Fry!

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This 15 minute dish is packed with protein, vegan and so easy to make! It serves two. Just double the ingredients if you’re meal prepping or have a few mouths to feed!

What you’ll need:

•1 cup of chick peas
•1 large turnip
•1 red pepper
•3 carrots
•1 small eggplant
•1 avocado
•Coconut oil
•1/2 tbsp Roasted garlic

Method:

•Melt coconut oil in a medium-large sized frying pan on medium heat
•Add roasted garlic to pan – simmer for 1 minute
•Peel and cut vegetables
•Add turnips, carrots, red pepper and eggplant to pan
•Stirring often for 8-10 minutes
•Add chickpeas to pan and cook everything together for an additional 3-5 minutes

Garnish with avocado and your favorite sauce. Pairs well with soya sauce, Asian Sesame Sauce or balsamic glaze!

Enjoy!

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Bean Sprout Stir Fry!

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This quick and simple Asian recipe is healthy and grain free! I’ve substituted noodles and or rice for bean sprouts.

Bean sprouts take half the time to make as grains, and are very filling. If you’re on the go, this is the perfect dish for meal preps or the whole family.

Serves 3-4 large portions

What you’ll need:

•Bag of bean sprouts
•Bag of baby bok choy
•1 red pepper
•Bag of sugar snap peas
•1/2 cup of edamame beans per serving
•1/2 cup soy sauce
•1/4 cup Renee’s Asian sesame sauce
•Olive oil

Method:

•Rinse bean sprouts, put aside in a large bowl
•Bring a kettle full of water to a boil
•Pour water on top of bean sprouts – let sit for 5 minutes, drain
•Cook edamame as directed on package – set aside
•In a large frying pan, heat olive oil
•Add bok choy (leaves cut off) red pepper and snap peas to pan + any additional seasonings (I use basil & pepper)
•Cook covered for 10 minutes, stirring often
•Add bean sprouts and soy sauce to vegetables and cook for an additional 5-7 minutes
•Remove from heat, add edamame and Asian sesame sauce to taste

Enjoy!

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Apple & Cheddar Grilled Cheese!

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This weeks post is another featured recipe by my coworker, fitness guru & yoga teacher: Tina Fenninger! She keeps me so motivated with her healthy lifestyle and clean eating ideas. This meal is delicious, healthy and so easy to make!

“This apple and cheddar grilled cheese takes the popular comfort food favorite and gives it a healthy twist by using sweet, juicy apple slices. If you use with low-fat spread and reduced amount of cheese, it’s perfect for active people trying to eat well.”

•Easy to make, less than 15 mins

•Vegetarian

Ingredients:

•2 slices whole wheat bread

•2 teaspoons low-fat butter substitute

•2 thin slices sharp cheddar cheese

•½ green apple

Directions:

•Heat a frying pan over a medium-high heat and spread ½ teaspoon low-fat butter substitute on each side of the bread slices, covering all four sides.

•Place one thin slice of cheddar cheese on each slice of bread.

•Slice the apple into 4 thick slices and lay them all on top of one slice of cheese.

•Sandwich the two slices of bread together, making sure all the cheese and apple slices are kept tucked inside and place the sandwich into the hot frying pan.

•Press down on the sandwich with a spatula for a few seconds and leave to cook for around 5 minutes or until golden.

•Flip the sandwich over and press down on the top with a spatula for a couple of seconds again. Leave to cook for a further 5 minutes, or until the outsides are golden and the cheese is melted.

Yum!!

Recipe by: Tina Fenninger

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Warm Pecan, Date & Goat Cheese Salad!

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A lovely friend from work, Tina, shared her delicious salad recipe with me last week! It’s easy to make, warm, perfect for summer nights or in the fall.

This is a dish guests are sure to remember, and it only takes 25-30 mins to make!

*Vegetarian option: substitute chicken with edamame, black beans or chickpeas
*Serves four small sides or two dinner portions

What you’ll need:

•Red Leaf & Romaine Lettuce (or a bag of mixed baby greens)
•Pitted Dates (approx. 12 pcs) cut into bite size pieces.
•Goat Cheese
•2 teaspoons of low fat butter
•2 teaspoons of Olive Oil (if desired)
•Boneless Skinless Chicken Thighs (approx. 4 pcs.)
•Sunflower seeds per serving
•Pumpkin seeds per serving
•Raw pecans per serving
•Organic honey (or favorite brand of honey)
•Raw cinnamon
•Strawberries (or raspberries) cut into half
•Raisins (optional)
•Dried Cranberries (optional)
•Cracked Pepper & Sea Salt to taste

Method:

•Wash lettuce, cut into bite size pieces and put aside to dry. Cut up strawberries and dates. Put aside.

•In a sauce pan on low heat, melt butter. Add pecans, dates, raisins and add a generous amount of honey. Toss all ingredients around so that everything is coated evenly with honey.

•Be careful not to have heat too high or honey will burn. Let simmer on low for about two minutes. Then take off burner and put aside.

***if adding chicken*** in another sauce pan, on medium heat with olive oil, add chicken thighs, cook thoroughly (until no longer pink inside). Add pepper & salt to taste. Put aside.

•Put the lettuce in bowls. Add sunflower seeds, pumpkin seeds, strawberries, dried cranberries (and chicken thighs if desired).

•Take warm pecan mixture and add to top of salad. Crumble goat cheese on top.

•You may add salad dressing (Tina suggests raspberry or a fruit based oil) to taste.

Enjoy!!

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Vegan + Grain Free + Peanut Butter + Pumpkin Breakfast Bars!

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A quick recipe for a healthy breakfast or post workout snack! It’s on the go and it’s so easy to make! If you’re looking for a semi-clean protein packed bar that squashes all those sweet cravings, this is it!

Ingredients:

•1/2 cup pure pumpkin purée
•3/4 cups natural peanut butter
•4 tbsp honey or maple syrup
•1/2 tsp vanilla extract
•1/4 tsp salt
•4 tbsp coconut shredded coconut (set aside)

Method:

•Preheat oven to 350 degrees F
•In a medium sized bowl, combine all ingredients except the coconut
•Mix until smooth
•Place parchment paper on a large baking pan
•Scoop one heaping tbsp of mix onto pan and shape into 7 bars or 14 small cookies
•Distribute coconut onto bars and press down with a spoon
•Bake for 14-17 minutes – check after 12 minutes
•Let pan and bars cool completely for 15 minutes to set

Breakfast for a week!

Tips:
•If you have a peanut allergy, use coconut or almond butter
•These bars are a soft texture, cook for an additional two minutes if desired
•Bars can be frozen to enjoy later!
•Add 1/4 cup dark chocolate chips to mix for the sweet tooth in you + an extra 2 tbsp of honey or syrup
•Add 1/4 cup of nuts or seeds + an extra 2 tbsp of honey or syrup to bind together

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Eggplant & Zucchini Parmesan

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A quick healthy and delicious vegetarian dish sure to please everyone!

What you’ll need:

-1 medium eggplant
-2 zucchinis
-1 jar of marinara sauce
-2 eggs
-1 tbsp of basil
-1 tbsp of pepper
-1/2 cup of Parmesan cheese
-1 cup of shredded cheese
-2 cups of bread crumbs

Heat oven to 350 degrees F.

-Beat eggs in a bowl
-In a separate bowl, mix bread crumbs, pepper, basil and Parmesan
-In another both, grate cheese
-Slice eggplant and zucchini into 1/4 inch thick slices.

-Place parchment paper on a baking sheet
-Dip eggplant and zucchini into egg, cover evenly
-Dip vegetables in bread crumb mixture
-Bake vegetables for 5 minutes per side

-In a 9×13 baking dish, pour entire jar of marinara sauce into dish
-Place vegetables on-top of the sauce
-Cover with shredded cheese
-Bake for 25-30 minutes and until sauce & cheese are both bubbling
-Let cool
-Serve with a fresh salad!

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Spaghetti Squash… Spaghetti?

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If you’re a pasta lover, and trying to cut down on carbs or just in need of a quick and healthy meal… I have the easiest, and most satisfying dinner recipe for you! It’s very nutritious and takes only 15 minutes to make!

Spaghetti squash is a great alternative to carb filled pasta, It’s also delicious! A cup of this winter squash with no salt added will give you your vitamin A, K, E, B6 and more!

To make you’ll need:
Spaghetti squash
Zucchini
Red peppers
Pasta Sauce
Pepper

How to prepare:
Cut squash in half, remove seeds and stringy parts
Put squash – cut sides down in a microwave safe dish with a quarter cup of water and cook for 10-15 minutes or until squash is al-dente and it is soft to touch
While the squash cooks, pour sauce, zucchini and red peppers with a pinch of pepper into a pot and bring to a boil. Continue simmering on low-Medium heat for 15 mins or until vegetable are soft.
Scrape out the spaghetti onto a dish and add your sauce!

Enjoy!

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Spicy shrimp & summer Greek potatoes!

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An easy, fresh and healthy meal – perfect for warm summer nights!

Serves 2!

Summer Greek potatoes:

3 white potatoes
1 organic fine herb bouillon cube (Brand: Harvest Sun) or vegetable bouillon cube
2 pinches of black pepper
1 tbsp vegetable oil
1/4 tbsp dried tzatziki mix (dried or fresh dill, garlic & lemon juice)
2 tbsp honey Dijon

How to make:

In a medium sized pot – bring water, oil, bouillon cube and pepper to a boil
Add potatoes & continue boiling on medium high heat for 20-30 minutes, or until potatoes fall off the fork
Drain – stir in tiziki mix & honey dijon & cool
These can be mashed too if boiled until soft (add 1/2 tbsp butter)

Spicy shrimp:

20 large cooked shrimp
3 tbsp of Goya hot sauce
1/3 tbsp roasted garlic
2 pinches of ground black pepper
1/2 tbsp Vegetable oil

How to fry:

Thaw & rinse shrimp
In a container combine shrimp, hot sauce, garlic & black pepper
Cover & shake until evenly coated
Heat oil in pan on medium/high heat
Add shrimp, juice/herbs to frying pan and fry on medium heat for 3 minutes per side

Place shrimp beside potatoes and serve with edamame beans!

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Butternut Squash Soup

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What you will need:

Butternut squash
2 stalks of celery
1 large carrot
4 medium white potatoes
2 tbsp butter
1/3 cup diced onion
2 tbsp cinnamon
Ground pepper
1 chicken or vegetable bouillon cube
1 cup water
Low fat Sour cream or plain Greek yogurt

Makes 4-6 bowls

yonana

Shall we soup?

Clean butternut squash, place in microwave safe dish and heat for 5 minutes. Let cool. Remove skin, seeds and cut into cubes
Clean and cut up your vegetables
In large frying pan heat butter and sauté onion
Add water & bouillon cube, bring to boil – simmer for 5 minutes
Add vegetables, heat until soft
In your Yonana, blender or food processor, slowly start blending your vegetables until they are a consistency you prefer
I like a little texture and for it to not be pure liquid
Add all the vegetables and the broth to your slow cooker.
Stir in cinnamon with wooden spoon. Cook on high for 3-4 hours

Let cool & divide into bowls and add a dollop of sour cream to each bowl! (This is a must, and it helps cool the soup down!)

Enjoy!

bss

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