SHEET PAN SESAME CHICKEN & VEGGIES
1lb boneless chicken
in 1 inch pieces
1 large head of broccoli cut in chunks
1 cup snap peas
2 medium red bell peppers in chunks
sesame seeds
green onions
Sauce: 1/2 cup low sodium soy sauce
1 tbsp sweet chili sauce
2 tbsp honey
1 tsp ginger
Preheat oven to 400 degrees
Sauce: in a small pan, heat soy sauce, sweet chili sauce, honey, garlic and ginger on medium heat, bring to boil. Turn down heat and simmer, whisking occasionally until sauce is bubbly. Remove from heat.
Spread chicken and chopped veggies on baking pan sprayed with olive oil. Season with salt and pepper. Drizzle sauce over chicken and veggies. Sprinkle with sesame seeds and green onions.
Bake in the oven for 30 minutes, tossing halfway through.
Serve with quinoa.
Serving size: 1 3/4 C = Calories 222 ☀️
HOLIDAY BERRY BRUNCH BAKE
October 22, 2018
Hearty Kale & Quinoa Soup
A vegan winter warmer 🍅🍵
1 large yellow onion, diced
3 medium carrots, diced
2 celery stalks, diced
2 tbsp. olive oil
2 cups diced zucchini
2 cups green beans cut in segments
1 red bell pepper, diced
3 cloves garlic, minced
1 32oz carton low sodium vegetable broth
1 28oz can crushed tomatoes
3 cups wayer
3 1/2 tbsp. chopped fresh parsley
1 tsp. dried rosemary, crushed
3/4 tsp. dried thyme
1 tsp. granulated sugar
salt and pepper to taste
3/4 cup dry quinoa
1 15oz. can cannellini beans, drained
1 15oz. can chickpeas, drained
2 heaping cups chopped fresh kale
1 tbsp. lemon juice
In a large pot, heat olive oil over medium- high heat. Add onion, carrots, and celery. Sauté 5 minutes. Add zucchini, green beans, red bell pepper, and sauté 2 minutes. Add garlic and cook one minute longer.
Add in vegetable broth, crushed tomatoes, water, parsley, rosemary, thyme, sugar, season with salt and pepper to taste and bring mixture to a boil. Reduce heat to medium to allow soup to gently boil for about 15 minutes uncovered.
Add in dry quinoa. Cover. Then cook for 15 minutes longer.
Add cannellini beans, chickpeas, kale and lemon juice. Cook uncovered until the kale has wilted. Serve warm. May be frozen and served later. Buon Appetito 🌻
Hearty Kale & Quinoa Soup
A vegan winter warmer 🍅🍵
1 large yellow onion, diced
3 medium carrots, diced
2 celery stalks, diced
2 tbsp. olive oil
2 cups diced zucchini
2 cups green beans cut in segments
1 red bell pepper, diced
3 cloves garlic, minced
1 32oz carton low sodium vegetable broth
1 28oz can crushed tomatoes
3 cups wayer
3 1/2 tbsp. chopped fresh parsley
1 tsp. dried rosemary, crushed
3/4 tsp. dried thyme
1 tsp. granulated sugar
salt and pepper to taste
3/4 cup dry quinoa
1 15oz. can cannellini beans, drained
1 15oz. can chickpeas, drained
2 heaping cups chopped fresh kale
1 tbsp. lemon juice
In a large pot, heat olive oil over medium- high heat. Add onion, carrots, and celery. Sauté 5 minutes. Add zucchini, green beans, red bell pepper, and sauté 2 minutes. Add garlic and cook one minute longer.
Add in vegetable broth, crushed tomatoes, water, parsley, rosemary, thyme, sugar, season with salt and pepper to taste and bring mixture to a boil. Reduce heat to medium to allow soup to gently boil for about 15 minutes uncovered.
Add in dry quinoa. Cover. Then cook for 15 minutes longer.
Add cannellini beans, chickpeas, kale and lemon juice. Cook uncovered until the kale has wilted. Serve warm. May be frozen and served later. Buon Appetito 🌻
September 4, 2018
One Pot Mexican Quinoa Bowl
Vegan, simple & delicious 🥑🌶🍅
1 small red onion, chopped
3 cloves garlic, minced
2 bell peppers
1 cup quinoa
1 1/2 cup vegetable broth
3 cups canned crushed tomatoes
1 15 oz. can black beans
2 cups corn
1 tbsp. Paprika
1/2 tbsp. Cumin
juice of 1 lime
2 scallions
1 cup parsley, chopped
salt and pepper to taste
red pepper flakes
1 avocado, chunked to serve
1. Heat olive oil in a large pot and sauté the red onion for 2-3 minutes. Add the garlic and bell pepper and cook for 2-3 more minutes.
2. Add all ingredients except lime juice, scallions and parsley.
3. Cover and cook over low/medium heat for 20 minutes. Stir occasionally. Stir in lime juice, scallions, parsley and red pepper flakes. Season with salt and pepper. Serve with 🥑 on top. Enjoy. 😊
One Pot Mexican Quinoa Bowl
Vegan, simple & delicious 🥑🌶🍅
1 small red onion, chopped
3 cloves garlic, minced
2 bell peppers
1 cup quinoa
1 1/2 cup vegetable broth
3 cups canned crushed tomatoes
1 15 oz. can black beans
2 cups corn
1 tbsp. Paprika
1/2 tbsp. Cumin
juice of 1 lime
2 scallions
1 cup parsley, chopped
salt and pepper to taste
red pepper flakes
1 avocado, chunked to serve
1. Heat olive oil in a large pot and sauté the red onion for 2-3 minutes. Add the garlic and bell pepper and cook for 2-3 more minutes.
2. Add all ingredients except lime juice, scallions and parsley.
3. Cover and cook over low/medium heat for 20 minutes. Stir occasionally. Stir in lime juice, scallions, parsley and red pepper flakes. Season with salt and pepper. Serve with 🥑 on top. Enjoy. 😊
August 8, 2018
A modern take on a childhood classic: Healthy Tuna Casserole 🐟
Prep Time
7 mins
Cook Time
15 mins
Total Time
22 mins
Servings: 4
Ingredients
Over medium heat in a large pan on the stovetop, add milk, water, tuna, pasta, chickpeas, dry mustard & paprika. Heat through stirring occasionally until the pasta is cooked and the liquid has mostly evaporated. Add the cheese, peas, salt & pepper, hot sauce & parsley. Stir. Heat through. Serve. Add additional Frank's should you choose. Brings you back to '60's and '70's family dinners. 👨👩👧👦
A modern take on a childhood classic: Healthy Tuna Casserole 🐟
Prep Time
7 mins
Cook Time
15 mins
Total Time
22 mins
Servings: 4
Ingredients
- 1 box Banza chickpea penne pasta
- 2 cans (5 ounces EACH) Albacore White Tuna
- 2 cups almond milk
- 1 cup water
- 1 can chickpeas
- 1/2 teaspoon dry mustard
- 1/2 teaspoon paprika optional
- 2 cups shredded cheese** (I used cheddar)
- 1 cup frozen peas
- Fresh cracked salt and pepper
- 1/4-1/2 teaspoon hot sauce optional (I used Frank's)
- Fresh parsley optional
Over medium heat in a large pan on the stovetop, add milk, water, tuna, pasta, chickpeas, dry mustard & paprika. Heat through stirring occasionally until the pasta is cooked and the liquid has mostly evaporated. Add the cheese, peas, salt & pepper, hot sauce & parsley. Stir. Heat through. Serve. Add additional Frank's should you choose. Brings you back to '60's and '70's family dinners. 👨👩👧👦
SUNDAY FUNDAY SHRIMP CEVICHE 🥑🥒🍅🍤
1 pound of raw shrimp, peeled & deveined
juice of 2 lemons, juice of 2 limes
1 cup cucumber - diced in food processor
1/2 cup finely chopped red onion
1 jalapeño small pepper, seeded & finely chopped
1 cup diced tomato
1 avocado, diced
1 tbsp. roughly chopped cilantro leaves
1/4 tsp. kosher salt
Combine water and 1/4 tsp. salt in a large saucepan; bring to boil over high heat. Add shrimp and immediately turn off the heat. Let the shrimp sit until cooked through, about 3 minutes. Transfer to a cutting board until cool enough to handle, about 10 minutes.
Chop the shrimp (I used my food processor to roughly chop). Place in a bowl. Add lemon and lime juice. Stir in cucumber, onion, jalapeño, tomatoes, avocado and cilantro. Refrigerate for 1 hour. Serve with toasts. Enjoy. ☀️😎
1 pound of raw shrimp, peeled & deveined
juice of 2 lemons, juice of 2 limes
1 cup cucumber - diced in food processor
1/2 cup finely chopped red onion
1 jalapeño small pepper, seeded & finely chopped
1 cup diced tomato
1 avocado, diced
1 tbsp. roughly chopped cilantro leaves
1/4 tsp. kosher salt
Combine water and 1/4 tsp. salt in a large saucepan; bring to boil over high heat. Add shrimp and immediately turn off the heat. Let the shrimp sit until cooked through, about 3 minutes. Transfer to a cutting board until cool enough to handle, about 10 minutes.
Chop the shrimp (I used my food processor to roughly chop). Place in a bowl. Add lemon and lime juice. Stir in cucumber, onion, jalapeño, tomatoes, avocado and cilantro. Refrigerate for 1 hour. Serve with toasts. Enjoy. ☀️😎
June 20, 2018
SHRIMP AND SAUSAGE PAELLA
2 cups cooked quinoa
1/4 cup hot water
1/4 tsp saffron threads
8 oz sliced chorizo sausage
1 lb medium shrimp, peeled and deveined
1 tsp olive oil
1 cup diced Bermuda onion
1 medium orange pepper diced
1 medium yellow pepper diced
2 cloves garlic, minced
1/2 tsp paprika
1/4 tsp crushed red pepper
1 cup frozen peas, thawed
1 (14.5 oz) can diced fire-roasted tomatoes
In a small bowl, add saffron to hot water and set aside. In a large skillet, cook the sausage over medium heat until brown and transfer to a bowl. Add the shrimp to the skillet and cook until opaque. Transfer the shrimp to the bowl with the sausage. Add the olive oil and the onion to the skillet. Cook until softened. Add the diced peppers, cook until softened. Stir in the garlic. Cook for one minute. Add the paprika, red pepper and saffron water, stirring to combine.
Add the sausage and shrimp back to the skillet. Stir in the quinoa, peas and tomatoes. Continue to cook over a low heat until everything is heated through. Serve immediately. Buon Appetito 🍽 🥘
June 14, 2018
EILEEN'S AWESOME APPLE CAKE
2 C almond flour
1 tbsp coconut flour
1 tsp ground cinnamon
pinch of nutmeg
1 tsp baking powder
1 tsp baking soda
1/4 tsp salt
2 eggs
1/3 C coconut milk
1 tsp vanilla extract
1/4 C coconut oil, melted
1/3 C walnuts, chopped
2 medium apples, peeled and diced
Preheat oven to 355 degrees.
Mix dry ingredients together.
Whisk eggs and gradually add the remaining ingredients except the walnuts.
Gradually fold in the dry ingredients into the wet ingredients, don't over mix.
Fold in the apple and walnuts.
Pour batter into a greased cake pan.
Bake for 45-50 minutes. Enjoy 😊
SHRIMP AND SAUSAGE PAELLA
2 cups cooked quinoa
1/4 cup hot water
1/4 tsp saffron threads
8 oz sliced chorizo sausage
1 lb medium shrimp, peeled and deveined
1 tsp olive oil
1 cup diced Bermuda onion
1 medium orange pepper diced
1 medium yellow pepper diced
2 cloves garlic, minced
1/2 tsp paprika
1/4 tsp crushed red pepper
1 cup frozen peas, thawed
1 (14.5 oz) can diced fire-roasted tomatoes
In a small bowl, add saffron to hot water and set aside. In a large skillet, cook the sausage over medium heat until brown and transfer to a bowl. Add the shrimp to the skillet and cook until opaque. Transfer the shrimp to the bowl with the sausage. Add the olive oil and the onion to the skillet. Cook until softened. Add the diced peppers, cook until softened. Stir in the garlic. Cook for one minute. Add the paprika, red pepper and saffron water, stirring to combine.
Add the sausage and shrimp back to the skillet. Stir in the quinoa, peas and tomatoes. Continue to cook over a low heat until everything is heated through. Serve immediately. Buon Appetito 🍽 🥘
June 14, 2018
EILEEN'S AWESOME APPLE CAKE
2 C almond flour
1 tbsp coconut flour
1 tsp ground cinnamon
pinch of nutmeg
1 tsp baking powder
1 tsp baking soda
1/4 tsp salt
2 eggs
1/3 C coconut milk
1 tsp vanilla extract
1/4 C coconut oil, melted
1/3 C walnuts, chopped
2 medium apples, peeled and diced
Preheat oven to 355 degrees.
Mix dry ingredients together.
Whisk eggs and gradually add the remaining ingredients except the walnuts.
Gradually fold in the dry ingredients into the wet ingredients, don't over mix.
Fold in the apple and walnuts.
Pour batter into a greased cake pan.
Bake for 45-50 minutes. Enjoy 😊
May 30, 2018
KALE PESTO
3 Cups raw kale
1 Cup basil
1/3 C pine nuts
3 cloves garlic
1/2 C extra virgin olive oil
1 tbsp lemon juice
1/4 tsp salt, 1/4 tsp pepper
Add oil, garlic, lemon juice, pine nuts, salt & pepper, basil & kale to food processor. Blend until well mixed. Serve with your choice of pasta. (I used edamame pasta from the organic aisle at Stop & Shop Supermarket.) Can also be frozen. Enjoy!
May 21, 2018
VEGGIE, TOFU, SESAME, GINGER STIR FRY
14 oz. extra firm tofu
1 tbsp. Cornstarch
1/2 tsp. Salt
3 tbsp. Coconut oil
2 1/2 C green beans
1 C carrots (baby)
1 tbsp. Sesame seeds
SAUCE:
1 tbsp. Sesame oil
1 1/2 tbsp. Grated ginger
1 1/2 tbsp. Minced garlic
1 tbsp. Rice vinegar
3 tbsp. Soy sauce
1/4 tsp. Red pepper flakes
1 tbsp. Lt. brown sugar
1 tbsp. Cornstarch
2 tbsp. Water
Place a tea towel on a plate. Drain the tofu from package. Place tofu on plate. Top with a second tea towel. Put another plate on top of tea towel. Add two canned goods to the top to add weight and drain liquid from tofu. Let sit for 20 minutes. Cut tofu in 1 inch cubes. Toss with 1 tbsp of cornstarch.
While tofu dries, make sauce. Combine all ingredients. Blend until completely smooth. Set aside.
In a large skillet, medium-high heat, add 2 tbsp of coconut oil and coat pan. Add cubed tofu. Fry for 3 minutes. Flipping tofu as needed. Add 2 tbsp of prepared sauce to tofu and cook an additional 3 minutes. When tofu carmelizes, remove to a plate.
Add remaining coconut oil to skillet. Add veggies. Cook for approx 4 minutes til cooked thru. Add sauce and let thicken slightly. Add tofu. Stir to coat. Cook for an additional 2 minutes. Sprinkle with 1 tbsp. Sesame seeds.
Serve warm with quinoa or on its own.
Buon Appetito 🥕
May 15, 2018
EATING CLEAN PANTRY PICKS:
FRUITS: strawberries, blueberries, raspberries, blackberries, watermelon, bananas, mangoes, apples, oranges, cherries, grapefruit, kiwi, grapes, pineapple, papaya, honeydew, peaches, cantaloupe, lemons, limes
PROTEIN: (boneless/skinless) chicken breast, ground turkey, EXTRA lean ground beef/red meat, catfish, tilapia, salmon, shrimp, eggs, egg whites, pork tenderloin, tofu, tuna in water, ricotta cheese, Greek yogurt, cottage cheese
VEGGIES: kale, onions, spinach, asparagus, mushrooms, squash, zucchini, celery, romaine lettuce, broccoli, tomatoes, peppers, carrots, brussel sprouts, artichoke, cucumber, cabbage & my personal favorite, cauliflower, cauliflower, cauliflower 🙌🏻
HEALTHY FATS: Parmesan cheese, cheddar cheese, mozzarella, goat cheese, feta, peanuts, walnuts, almonds, cashews, avocado, hummus
CARBS: sweet potatoes, peas, plantains, oatmeal, brown rice, quinoa, lentils, beans, corn, WHOLE GRAIN pasta/bread/crackers/waffles
EXTRAS: olives, coconut oil, olive oil, avocado oil, garlic, pure/raw honey, nut butters, vinegars, pure maple syrup, herbs, ginger, hot sauce (I like Frank's), "pure" extracts (vanilla, etc)
This is a sampling of pantry favorites to make eating healthy a kitchen's distance away.
Buon Appetito! 🍋🍑🥕🧀🥗🥜
EATING CLEAN PANTRY PICKS:
FRUITS: strawberries, blueberries, raspberries, blackberries, watermelon, bananas, mangoes, apples, oranges, cherries, grapefruit, kiwi, grapes, pineapple, papaya, honeydew, peaches, cantaloupe, lemons, limes
PROTEIN: (boneless/skinless) chicken breast, ground turkey, EXTRA lean ground beef/red meat, catfish, tilapia, salmon, shrimp, eggs, egg whites, pork tenderloin, tofu, tuna in water, ricotta cheese, Greek yogurt, cottage cheese
VEGGIES: kale, onions, spinach, asparagus, mushrooms, squash, zucchini, celery, romaine lettuce, broccoli, tomatoes, peppers, carrots, brussel sprouts, artichoke, cucumber, cabbage & my personal favorite, cauliflower, cauliflower, cauliflower 🙌🏻
HEALTHY FATS: Parmesan cheese, cheddar cheese, mozzarella, goat cheese, feta, peanuts, walnuts, almonds, cashews, avocado, hummus
CARBS: sweet potatoes, peas, plantains, oatmeal, brown rice, quinoa, lentils, beans, corn, WHOLE GRAIN pasta/bread/crackers/waffles
EXTRAS: olives, coconut oil, olive oil, avocado oil, garlic, pure/raw honey, nut butters, vinegars, pure maple syrup, herbs, ginger, hot sauce (I like Frank's), "pure" extracts (vanilla, etc)
This is a sampling of pantry favorites to make eating healthy a kitchen's distance away.
Buon Appetito! 🍋🍑🥕🧀🥗🥜
VEGGIE CURRY:
1 lb. turnips in chunks
10 oz. carrots sliced
7 oz cherry tomatos halved
1 onion diced
3 garlic cloves diced
2 tbsp curry powder
1 heaping tbsp freshly grated ginger
2 tbsp tomato paste
3 cups vegetable stock
1 cup coconut milk
14 oz can chickpeas, drained
2 handfuls spinach leaves
lemon juice to taste
fresh coriander
handful of sliced almonds
olive oil
Heat olive oil in a large saucepan. Add chopped onion and garlic. Cook until soft.
Add ginger, curry powder and tomato paste. Mix ingredients.
Add turnip, carrots and cherry tomatoes. Stir gently.
Add vegetable stock. Bring to boil, reduce heat, gently simmer uncovered for about 20 mins. until veggies are soft.
Stir in spinach leaves until wilted. Add coconut milk and chickpeas. Stir.
Season to taste with lemon juice.
Serve with sliced almonds and fresh chopped coriander on top! BON APPETITE
VEGETARIAN, VEGAN, DELICIOUS
1 lb. turnips in chunks
10 oz. carrots sliced
7 oz cherry tomatos halved
1 onion diced
3 garlic cloves diced
2 tbsp curry powder
1 heaping tbsp freshly grated ginger
2 tbsp tomato paste
3 cups vegetable stock
1 cup coconut milk
14 oz can chickpeas, drained
2 handfuls spinach leaves
lemon juice to taste
fresh coriander
handful of sliced almonds
olive oil
Heat olive oil in a large saucepan. Add chopped onion and garlic. Cook until soft.
Add ginger, curry powder and tomato paste. Mix ingredients.
Add turnip, carrots and cherry tomatoes. Stir gently.
Add vegetable stock. Bring to boil, reduce heat, gently simmer uncovered for about 20 mins. until veggies are soft.
Stir in spinach leaves until wilted. Add coconut milk and chickpeas. Stir.
Season to taste with lemon juice.
Serve with sliced almonds and fresh chopped coriander on top! BON APPETITE
VEGETARIAN, VEGAN, DELICIOUS
PACKABLE LUNCH: QUINOA, CORN, BLACK BEAN SALAD
1 cup quinoa. 2 C water
1 can black beans, drained. 1 1/2 cups corn, cooked
roasted red pepper, 1 jar, diced
Dressing: 1tbs apple cider vinegar. 1/4 C olive oil
1/8 C dried cilantro. Juice from 1 lime
1 tsp ground cumin. Salt, pepper to taste.
Cook the quinoa according to package directions. Mix dressing ingredients while quinoa cooks. Set aside. Add quinoa to serving bowl, add beans, corn, red pepper. Mix dressing into salad. Chill. Perfect packable lunch for on the go....
I doubled the recipe for extras!
POACHED EGGS OVER SWEET POTATOES
1 tsp olive oil. 1/4 tsp paprika
2 medium sweet potatoes, peeled diced. Pinch of sea salt
1/2 small onion, peeled diced. Pinch ground pepper
1/4 tsp ground cumin. 1 tsp white vinegar; 2 eggs
2 tbsp chopped parsley.
1. In a large skillet over medium heat, heat olive oil and sauté sweet potatoes and onions, stirring frequently until potatoes are tender.
2. Add cumin, paprika, salt, pepper. Continue sautéing until the potatoes are browned. 5 mins
3. Set the skillet aside and cover.
4. In a large saucepan, boil 4 to 5 inches of water. Stir in vinegar and bring to a boil again.
5. Reduce heat to low, so water gently simmers.
6. Crack one egg into a small bowl. Gently slip the egg into the simmering water. Repeat with the second egg. Poach the eggs for approximately 3 minutes or until the whites are firm.
7. Spoon the sweet potato hash onto two plates and with a slotted spoon place a cooked egg on each plate. Sprinkle with parsley.
**I combined diced sweet potatoes with spiraled sweet potatoes just to make the plate look a bit unique.
Prep time 5 mins. Cook time 25 mins.
GLUTEN FREE, LOW SODIUM, VEGETARIAN
1 tsp olive oil. 1/4 tsp paprika
2 medium sweet potatoes, peeled diced. Pinch of sea salt
1/2 small onion, peeled diced. Pinch ground pepper
1/4 tsp ground cumin. 1 tsp white vinegar; 2 eggs
2 tbsp chopped parsley.
1. In a large skillet over medium heat, heat olive oil and sauté sweet potatoes and onions, stirring frequently until potatoes are tender.
2. Add cumin, paprika, salt, pepper. Continue sautéing until the potatoes are browned. 5 mins
3. Set the skillet aside and cover.
4. In a large saucepan, boil 4 to 5 inches of water. Stir in vinegar and bring to a boil again.
5. Reduce heat to low, so water gently simmers.
6. Crack one egg into a small bowl. Gently slip the egg into the simmering water. Repeat with the second egg. Poach the eggs for approximately 3 minutes or until the whites are firm.
7. Spoon the sweet potato hash onto two plates and with a slotted spoon place a cooked egg on each plate. Sprinkle with parsley.
**I combined diced sweet potatoes with spiraled sweet potatoes just to make the plate look a bit unique.
Prep time 5 mins. Cook time 25 mins.
GLUTEN FREE, LOW SODIUM, VEGETARIAN
