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.

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!

Nut Berry Rice Cake Crunch

(Cindy’s favorite snack)

Healthy Cooking: Rice Cakes
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This snack is yummy, fast, and will kill your sweet craving! Its healthy, high in protein and big on taste!

Ingredients:

  • 1 Caramel Corn Rice Cake
  • 2 tablespoons of Greek yogurt
  • 2 strawberries sliced
  • 10-12 Almonds
  • A pinch of mozzarella cheese
  • A dash of cinnamon
  • 1 packet of stevia
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Directions:

  1. Spread the yogurt on top of the rice cake
  2. Layer with sliced strawberries
  3. Top with Mozzarella cheese, almonds, cinnamon, and stevia
  4. No baking required!
  5. Serve and enjoy!

Holiday Shrimp Cocktail

Great Appetizer for the Holidays that Friends and Family will love!

Don't let the cholesterol in shrimp fool you. When it comes to heart health, saturated fat is more important than cholesterol - and shrimp is very low in saturated fat. Shrimp is a source of good fat - in the form of omega-3's which helps to reduce triglyceride levels and lower the risk of a heart attack. Although eating shrimp too frequently could slightly raise LDL cholesterol levels, it also increases levels of HDL - the good cholesterol which improves the ratio of good cholesterol to bad cholesterol which is a positive for heart health. The omega-3's found in shrimp also have anti-inflammatory effects which are not only good for the heart, but may reduce the symptoms of diseases such as arthritis.

Health Benefits of Shrimp Cocktail: its Waistline Friendly- Shrimp is remarkably low in calories - with four large shrimp having only twenty-two total. Plus, the protein content of shrimp (almost eighteen grams in four of them) is great for building lean body mass when combined with an exercise program. Foods that are high in protein such as shrimp are also more satisfying - so there's less risk of overeating. Shrimp is clean eating at its best.

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

Click here to view the Healthy Cooking video for this recipe.

Cindy’s Homemade Guacamole

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My Guacamole is awesome and I pair it with gluten free chips and carrots
Why is it better to make your own instead of the pre-packaged kind? You know what’s going into it and you can control the amount. When you taste it, you know you are getting the health benefits of the Avocados, instead of tons of sodium. Also you can add in different spices to change up the taste.
Benefits of eating Avocados- One of the added benefits of eating avocados, they help reduce levels of cortisol & inflammation, which helps cut down on fat storage in the mid region.
Benefits of Feta Cheese-When you choose feta cheese over standard cheddar cheese, you get the cheesy taste with a third less calories. Feta cheese is also a third lower in fat.

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Ingredients:

  • 2 ripe avocados
  • 1 Lime or Lemon- squeezed
  • 1/2 teaspoon sea salt
  • ¼ teaspoon of freshly grated black pepper
  • 2 tsp of minced garlic
  • ¼ tsp of red pepper flakes
  • Optional- ¼ cup of Feta Cheese 

Directions:

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  • Cut avocados in half and remove seed. Scoop out avocado from the peel, put in a mixing bowl.
  •  Using a fork, roughly mash the avocado. (Don't overdo it! The guacamole should be a little chunky.) Add the lime or lemon, garlic, salt and pepper and mash some more. Add in the red pepper flakes and feta cheese.

 

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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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

Ground Turkey Nachos

  • Ground Turkey Nachos
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  • 6 -8 servings
  • Ingredients:
  • 1 pound ground turkey
  • 2 cloves garlic, chopped
  • freshly ground black pepper to taste
  • 2 teaspoons crushed red pepper flakes
  • 2 tablespoons chopped fresh chives
  • 2 tablespoons hot sauce
  • 1 (14 ounce) can black beans (rinsed)
  • 1 (14.5 ounce) package whole grain tortilla chips
  • 2 cups shredded Mozzarella Cheese
  • 1 ripe tomato, diced
  • 1 jalapeño pepper
  • My dry fajita seasoning-
  • 2 teaspoons chili powder
  • 1 teaspoon sea salt
  • 1/4 teaspoon ground cumin
  • 1 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon cayenne chipotle powder
  • 1 tablespoon of corn starch
  • Combine all ingredients in a bowl and whisk together- is equivalent to one pre made packet 
  • Directions:
  • Preheat oven to 350 degrees F (175 degrees C).
  • In a large skillet over medium heat, begin to brown the ground turkey.
  • Stir in garlic, pepper, 1 teaspoon red pepper flakes, and 1 tablespoon chives. Stir in 1 tablespoon hot sauce.
  • When the turkey is browned, stir in fajita seasoning mix.
  • Pour the beans into a microwave safe bowl, and heat in the microwave until softened.
  • Stir in 1 tablespoon chives and 1 tablespoon hot sauce.
  • Spread the whole grain tortilla chips across the bottom of a baking sheet. Spoon the beans mixture over the chips.
  • Then spread the turkey mixture across the top.
  • Sprinkle cheese and remaining 1 teaspoon of crushed red pepper flakes over the top.
  • Top with Diced tomatoes and fresh jalapeño slices
  • Bake in preheated oven until cheese is melted, about 12-15 minutes
  • Prep Time: 15 min
  • Cook Time: 12 min
  • Total time: 27 minutes See More