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.

 

Cumin Crusted Swordfish with Avocado Relish

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Avocado Relish:

  • 1 small avocado, peeled, seeded and finely chopped
  • 1/2 cup coarsely chopped tomato
  • 1/4 cup finely chopped red onion
  • 2 tablespoons chopped fresh cilantro
  • 2 tablespoons olive oil
  • 1 tablespoon lime juice
  • 1/2 tablespoon Red Pepper, Crushed
  • 1/8 teaspoon Sea Salt

 

 

Cumin-Crusted Swordfish:

  • 1 tablespoon Coriander Seed, coarsely crushed
  • 1/2 teaspoon Black Pepper, Cracked
  • 1 tablespoon Cumin
  • 1/2 teaspoon Sea Salt
  • 3 swordfish steaks, about 1-inch thick (8 ounces each), skin removed

Directions:

1. For the Avocado Relish, mix all ingredients in medium bowl. Set aside.

2. Mix coriander, cumin, pepper and sea salt in small bowl. Cut each swordfish steak into 2 pieces. Brush swordfish with oil. Rub seasoning mixture evenly over swordfish.

3. Grill over medium heat 5 to 7 minutes per side or until fish flakes easily with a fork. Serve swordfish topped with Avocado Relish.

Black Bean Soup with Turkey Bacon

Black Bean Soup

I have a large dinner party this past weekend and this soup was a huge success!

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Ingredients

  • 10 slices Turkey bacon, finely chopped
  • 2 medium onions, chopped (about 2 1/2 cups)
  • 6 garlic cloves, pressed
  • 1 (14 1/2-ounce) can reduced-sodium chicken broth
  • 1 1/2 cups canned chopped tomatoes
  • 2 tablespoons ketchup
  • 2 teaspoons Worcestershire sauce
  • 1 tablespoon chili powder
  • 4 (15 1/2-ounce) cans black beans, drained but not rinsed
  • Kosher salt and freshly ground black pepper
  • 1 bunch cilantro
  • juice of 1/2 lime
  • Thinly sliced scallions, for garnish
  • Greek Yogurt, for garnish
  • Mozzerella Cheese, for garnish

Directions

Put the bacon into a large heavy pot and place it over medium heat. Cook until it starts to give up its fat, about 4 minutes. Stir in the onions and cook, stirring, until they start to turn translucent, about 4 minutes. Stir in the garlic and cook until you can smell it, about 1 minute. Add the broth, tomatoes, ketchup, Worcestershire, and chili powder. Stir in the beans, turn the heat to high and bring to a boil. Adjust the heat so the soup is bubbling gently and cook 10 minutes. Season with salt and pepper.

Meanwhile, pick off all the thick stems from the cilantro. Wash it and shake dry. Chop the cilantro coarsely and stir it into the soup when it has been simmering 10 minutes. cook until the soup is thickened, about 5 minutes. Stir in the lime juice. Serve with the garnishes.

Baked Costa Rican-Style Tilapia with Pineapples, Black Beans and Rice

This recipe was a hit at a small get together at our house this past Sunday. Baked Costa Rican-Style Tilapia with Pineapples, Black Beans and Rice 

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Ingredients:

  • 1 cup Jasmine Rice
  • 2 cups low-sodium chicken broth
  • 1/4 cup freshly squeezed orange juice
  • 1 lime, juiced
  • 2 tablespoons olive oil
  • 1/4 cup finely chopped fresh cilantro, plus more for garnish
  • 2 garlic cloves, minced
  • 1 teaspoon Stevia
  • Kosher salt and freshly ground black pepper
  • 4 (5 to 7-ounce) tilapia fillets, rinsed and patted dry
  • 2 cups jarred or homemade tomato salsa
  • 1 (15-ounce) can black beans, drained and rinsed
  • 2 cups diced fresh pineapple
  • 2 limes, thinly sliced

Directions:

Combine the rice and chicken broth in a pot over medium heat and bring to a boil. Reduce the heat to low, cover, and cook until the rice is tender and has absorbed all of the liquid, about 20 minutes.

Preheat the oven to 400 degrees F.

In a mixing bowl, whisk together the orange juice, lime juice, oil, 2 tablespoons of the cilantro, the garlic, and sugar; season with salt and pepper. Add the tilapia fillets to the marinade, turning to coat. Marinate in the refrigerator for 20 minutes, turning occasionally.

Stir together the cooked rice, salsa, beans, pineapple, and remaining 2 tablespoons of the cilantro in a 2 or 3-quart baking dish. Remove the tilapia from the marinade, reserve the marinade, and lay the fish fillets over the rice mixture, overlapping if necessary. Pour the reserved marinade over the fish. Shingle the lime slices over the fish. Bake until the fish flakes easily, is opaque, and cooked through, 25 to 30 minutes. Garnish with chopped cilantro before serving


Ground Turkey, Black Bean andCous Cous Salad

Ground Turkey, Black Bean, & Cous Cous Salad

Ingredients:

1 cup uncooked couscous

1 lb ground turkey

1 1/4 cups low sodium chicken broth

3 tablespoons extra virgin olive oil

2 tablespoons fresh lime juice

1 teaspoon red wine vinegar

1/2 teaspoon ground cumin

8 green onions, chopped

1 med yellow onion, sliced finely

1 green bell pepper, seeded and chopped

1 red bell pepper, seeded and chopped

1/4 cup chopped fresh cilantro

1 cup frozen corn kernels, thawed

2 (15 ounce) cans black beans, drained and rinsed

salt and pepper to taste

Directions:

In large skillet with 1 tablespoon of olive oil, sautée green bell pepper and onion. Once soft add in ground turkey and brown- set aside

Bring chicken broth to a boil in a 2 quart or larger sauce pan and stir in the couscous.

Cover the pot and remove from heat. Let stand for 5 minutes.

In a large bowl, whisk together the olive oil, lime juice, vinegar and cumin. Add green onions, red pepper, cilantro, corn and beans and toss to coat.

Fluff the couscous well, breaking up any chunks. Add to the bowl with the vegetables and mix well.

Stir in ground turkey mixture

Season with salt and pepper to taste and serve at once or refrigerate until ready to serve.

Amazing Fish Tacos

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Ingredients

  • 1 lime
  • 1 cup grape tomatoes, chopped
  • 1/2 cup cilantro, chopped
  • 1/2 jalapeno, seeded and finely chopped
  • 1/2 sweet onion, finely chopped
  • 1/2 teaspoon salt
  • 1 cup plain nonfat Greek yogurt
  • 2 tablespoons mayonnaise
  • 2 cups green or red cabbage, sliced into narrow strips
  • 1 tablespoon olive oil
  • 1 pound tilapia fillets
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon black pepper
  • 8 small whole wheat tortillas
  • 1 avocado, cut into 8 long slices

Directions

1. Cut lime in half. Squeeze juice from half and slice other half into 4 thin wedges. In a bowl, combine tomatoes, cilantro, jalapeno, onion, 1/4 teaspoon salt, and half the lime juice.

2. In another bowl, mix together yogurt, mayonnaise, and remaining lime juice. Combine cabbage and 2 tablespoons of yogurt sauce in another bowl; reserve extra sauce.

3. Heat olive oil in a large pan. Sprinkle tilapia with chili powder, black pepper, and remaining 1/4 teaspoon salt; cook 3 minutes. Turn; cook 2 minutes more.

4. Place 2 tortillas, 1 lime wedge, and 1/4 of the tilapia on each plate. Serve with salsa, cabbage, avocado, and sauce.

Nutrition facts per serving: 278 calories, 22g protein, 23g carbohydrate, 12g fat (2.2g saturated), 5g fiber

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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