Here’s My Recipe of the Week! They’re Healthy, Delicious & Nutritious! Enjoy!



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Breakfast Raspberry Crepes:

2 eggs, beaten
½ cup low-fat milk or substitue
½ cup whole oat flour
1 T. flaxseed meal
1 tsp. honey
dash of salt
Beat all ingredients with wisk or use food processor, Let sit in refrigerator for 30 minutes. Coat small pan with olive oil (just enough to cover). Warm to medium heat and put 2-3 T. batter in pan. Cook 1-2 minutes first side and ½-1 minute second side. Slide out of pan carefully. Stuff with vanilla yogurt and fresh raspberries. Makes 7 crepes.

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Fruit Smoothies

1 cup of frozen fruit (must have banana or pineapple in the mix), 1 cup of low-fat milk or substitute, 1 teaspoon unsweetened cocoa powder, ½ tablespoon natural peanut butter
Blend all ingredients in blender or food processor.

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Irish Oatmeal

4 cups water
1 cup steel cut Irish oats
1 cup low fat milk or substitute
¼ cup flaxseed meal
¼ cup dried cranberries
¼ cup raisins
2 tsp vanilla
½ cup crushed walnuts
1 T. cinnamon
1 tsp nutmeg
2 T. honey
Combine all ingredients in slow cooker. Stir and cool 8-9 hours on low.

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Garlic Basil Hummus!

1 can chickpeas (reserve ½ cup liquid, drain the rest)
1 tablespoon olive oil
2 teaspoons garlic powder or 2 garlic cloves
1 tablespoon lemon juice
1 tablespoon finely chopped fresh basil leaves
1 tablespoon sesame tahini (optional)
dash of salt and pepper
Blend all ingredients in blender or food processor, refrigerate at least one hour.

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Cream of Mushroom Soup

1 small onion, chopped
1 T. butter
2 cloves garlic, minced
1 lb. assorted fresh mushrooms (portabello, button, and shitake)
2 small potatoes, peeled and chopped
4 cups chicken or vegetable broth
½ cup low-fat milk or substitute
½ tsp. thyme
1 tsp. nutmeg
2 T. sherry or cooking wine
1 tsp. olive oil
salt and pepper to taste
Place butter in large pot and sauté garlic and onion for 5 minutes. Add sliced mushrooms (reserving 2 cups until the end). Add potatoes to pot and continue to sauté for another 5 minutes. Add broth and bring to a boil. Reduce heat and simmer until potatoes are tender (10- 15 minutes). Remove from heat and cool. Puree in blender until smooth and return to pot. Add sherry, milk, salt, pepper, thyme, and nutmeg. Warm through. Saute the reserved mushrooms in 1 tsp olive oil , add a dash of salt and pepper , and add to the soup.

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Cuban Black Bean Soup

3 12 oz. cans black beans
1 lb. finely chopped beef or ham
2 cups chopped onions
2 large chopped tomatoes
1 chopped green bell pepper
4 minced garlic cloves
3 cups beef broth (low sodium)
3 cups water
1 /2 cup dark rum or apple cider
3 T. olive oil
1 T. cumin
1 T. dried oregano leaves 1 tsp. cayenne pepper
salt and pepper to taste
Combine all ingredients in slow cooker, mix well. Cover and cook on high 6-8 hours.

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Greek Salad

Greek Salad:
¼ cup olive oil
¼ cup white balsamic vinegar
½-1 tsp. garlic powder
6 roma tomatoes, chopped
1 bell pepper, chopped
1 cucumber, sliced
½ red onion, sliced in thin strips
1 jar (12 oz.) Kalamata olives
4 oz. feta or goat cheese, crumbled
1 lb. cooked shelled shrimp (no tails)
dash salt and pepper
oregano or parsley (optional)
Mix all ingredients and marinade for 1-2 hours (great the next day).

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Lemon Basil Salad Dressing

3-4 T. chopped fresh basil
1 T. lemon zest
2 T. lemon juice
1 tsp. honey
1 tsp. garlic powder or 1 clove garlic
dash salt and pepper
5 T. olive oil (add gradually)
Blend all ingredients in blender or food processor, gradually add olive oil until blended. Delicious served on seafood and tomato salad.
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Sauteed Spinach with Mushrooms

2 T. olive oil
12-16 oz. fresh spinach leaves (rinsed thoroughly- no stems)
8 oz. baby portabella mushrooms
2-3 fresh garlic cloves (finely minced)
1-2 T. white wine
dash of salt and pepper
Sautee mushrooms and garlic in olive oil in large pan or wok. Add spinach leaves and white wine and sautee until cooked through. Add salt and pepper.
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Guacamole & Homemade Chips

1 Tblspoon Lemon juice
1/4 cup Thick Medium hot Salsa (drain excess liquid)
2 Tblspoons cilantro
2 diced Roma or medium size tomatoes
1/4 cup finely chopped mild onion
1 tsp garlic powder
1/2 tsp Tabasco sauce (add to taste)
salt & pepper to taste
Scoop out avocados, mash with a potato masher. Blend in remaining ingredients, leaving the guacamole in a thick and somewhat chunky consistency.
Chips:  Cut 8″ fresh corn tortillas into 6 equal triangle pieces each. Brush or spray both sides with olive or canola oil. Salt lightly. Place on baking sheet and bake for 10-12 minutes @ 350.
Enjoy!

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Sesame Chicken with Pineapple

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Chicken-Mushroom Risotto

1 1/2 lb Boneless Chicken Breast (cut into bite-size pieces)
1 Tblspoon Olive Oil
8 oz Sliced Mushrooms
1 tsp garlic powder or 1 clove garlic
1 Additional Tblspoon Olive Oil
1/2 chopped onion
1 chopped medium carrot
1 cup short grain brown rice
1/3 cup dry white wine
4 cups low sodium chicken broth
up to 1 cup water
1/2 cup parmesan cheese
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Turkey Stuffed Peppers

1 lb. ground turkey breast (lean)
1 egg
1-2 T, Worchestershire sauce
1 medium onion, chopped
4 oz. fresh mushrooms, chopped
8 oz. canned tomatoes (organic if available)
¾ cup cooked brown rice (great use of leftovers)
4 bell peppers, cut in half and seeded
1 tsp. garlic powder or 1 clove garlic, minced
2 x 8 oz. tomato sauce (organic if available)
Mix ingredients with first 8 oz. tomato sauce and stuff peppers. Place in baking dish and pour additional 8 oz. sauce on top. Bake covered 1 ½ hours at 350 degress.. Add 2 oz. sharp cheese on top if desired and bake additional 10 minutes uncovered.

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Tequila Lime Chicken

3-4 chicken breasts (halved)
1-2 cloves fresh garlic (minced)
1/3 c. lime juice
1-2 tsp. lime zest
1/3 c. tequila
2 T. olive oil
1 tsp. chili powder
1 /2 tsp. fresh ground black pepper
dash of salt
Mix marinade, butterfly slice or pound chicken breasts (must be uniform in size). Marinade chicken 2-8 hours in the refrigerator (covered). Stir as able. Grill or broil 3-4 minutes each side. Watch carefully to avoid overcooking. Top with salsa if desired.
Variation: Cut chicken in strips before marinating and sauté with strips of onion, peppers, and tomatoes. Wrap in tortillas and top with guacamole.
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Tempeh Quinoa Bowl

Cook quinoa by bringing 1 ½ cups water to boil, add ¾ cup rinsed quinoa, return to boil and then cover and reduce to simmer for about 10 minutes.
Mix in a large bowl and set aside:
Cooked quinoa
1 cup grated carrots
1 cup finely chopped broccoli
½ cup chopped green onion
3 T. slivered almonds
Dressing (mix ½ T. minced fresh ginger, 1 T. reduced sodium soy sauce, 1T. sesame oil, 2 T. rice vinegar)
Prepare Tempeh: Heat 2 T. oil in large pan over medium heat Add tempeh (crumbled into bite0sized pieces). Stir frequently until browned (about 8 minutes).
Combine 2 T. honey, 2 T. reduced sodium soy sauce, 2 T. water, 1 T. white wine, and 1 tsp. cornstarch in small bowl. Add to pan and stir until thickened and completely mixed with tempeh. Serve over quinoa mixture and top with sesame seeds if desired.

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Almond Sesame Quinoa

1 cup quinoa (rinsed)
1 2/3 cup water (just under 2 cups)
1 ½ tablespoon sesame oil
1/3 cup sliced or slivered almonds
2 tablespoons lime juice
dash of salt and pepper
Bring quinoa and water to a simmer. Cover, reduce heat to low, and cook 10 minutes. Fluff quinoa with a fork. Stir in sesame oil, almonds, lime juice, dash of salt and pepper. (Variation: add 1-2 cups edamame, 2 tsp. reduced sodium soy sauce, 1 ½ teaspoons garlic powder or 1-2 cloves of garlic).

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Asian & Italian Shish-Kabobs

ITALIAN:
1 ½ lb. beef sirloin
3 Tablespoons olive oil
2 Tablespoons white balsamic vinegar
½ tsp. garlic powder or ½ clove garlic
¼ tsp. crushed dry basil
½ tsp. crushed dry oregano
dash salt and pepper
 
ASIAN:
1 1lb. beef sirloin
1 Tablespoon reduced sodium soy sauce
½ tsp. honey
1 tsp. finely chopped or grated fresh ginger
½ tsp. garlic powder or ½ clove garlic
Marinate steak for 30-60 minutes. Cut up green or red pepper, onions, and tomatoes or pineapples to skewer-sized pieces. Add to fully soaked skewers (soak in water at least 30 minutes) with meat cubes and mushrooms. Broil or grill until cooked through.
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Chicken Marsala with Asparagus

2-3 boneless, skinless chicken breasts
1 tsp. garlic powder
1 T. butter
1-2 T. olive oil
1 lb. fresh asparagus, cut diagonally in 2” pieces
½ lb. sliced mushrooms
1-2 cloves garlic, minced
½ cup Marsala wine
1-2 T. corn starch
¼ c, warm water
dash of salt and pepper
Pound chicken or slice in half (must be uniform in width). In skillet, heat butter and oil. Cover and cook chicken about 5-10 minutes, until brown, turning once. Set chicken aside. Add asparagus to pan drippings, then add mushrooms and garlic. Cook 3-5 minutes while stirring. Return chicken to skillet. Add wine, salt and pepper, and mixed cornstarch/water. Bring to a boil. Reduce heat, cover, and simmer 5-10 minutes until cooked through. Spoon vegetable sauce over chicken to serve.. 4 servings.

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Sauteed Shrimp with Mango-Jalapeno Salsa

Mix in Med. Bowl:
2 lb raw shrimp
1 tsp lime zest
1 tsp chili powder
Dash of salt
Mix in Large bowl:
3 med jalapeño peppers (diced)
1 Serrano pepper (diced)
4 roma tomatoes (diced)
½ med red onion, finely diced
1 mango, peeled and chopped
1 Tablespoon honey
½ – ¾ tsp cayenne pepper
Sauteé shrimp in 1 T. olive oil approx 1 min. Add 2 T. Marsala wine & sauteé 2 min until shrimp is done.
Spread shrimp onto plate (serve over brown rice if desired), top with salsa.
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Chicken Cacciatore

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Beef & Barley Crock Pot Stew

1-2 lbs. boneless beef chuck roast (trim fat and cut into bite sized pieces),  7-8 oz. sliced mushrooms, ½ large onion (chopped), 2-3 large cloves garlic (minced),     2 carrots (coarsely chopped), ½ cup medium pearl barley, 1 cup water, 1 cup red wine, 1-2 bay leaves, dash of salt and pepper
Mix all ingredients in crock pot (make sure barley is in the liquid) and cook 6-8 hours.
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Pad Thai

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Pasta with Walnut Basil Pesto:

½ cup walnuts
1 cup fresh basil leaves (finely chopped)
2-3 cloves of garlic (or use 2 tsp. garlic powder)
pinch of salt
3-4 T. olive oil
½-3/4 cup white wine
Blend all above ingredients in food processor until smooth. Toss with 1 lb. hot cooked pasta, 2 chopped roma tomatoes, and 1½ cups of cooked edamame.
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Asian Chicken Wraps:

Marinade 2 chicken breasts (cubed), ½-1/2 tsp. garlic powder, and 1 tsp. grated fresh ginger for 30 minutes.  Saute marinated chicken in 2 tsp. sesame oil. When almost cooked through, add 1-2 cloves fresh garlic and cook thoroughly.
Prepare ½ cup finely chopped green or red pepper, and 1 cup finely chopped pineapple.
Mix 2 T. natural creamy peanut butter, 2 tsp. reduced sodium soy sauce, and ¼ cup tofu for the sauce.
Prepare 1 medium carrot (grated), 1 ½ cups finely chopped cabbage.
Spread sauce on 4 wraps (flour tortilla, rice paper wrap, or lettuce wrap). Add chicken and vegetable mixture and roll tortillas (close on end). Refrigerate or serve room temperature (even better the next day).
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Kung Pao (Gung Bao) Pork

Prepwork: Pan-fry 2 pork chops (seasoned with garlic powder) and slice into ½”thick pieces. Chop about 1 cup each of carrots, onion, broccoli. Place in containers and refrigerate.
Saute/stir-fry vegetables in 1 T. sesame oil, add 1-2 T. white wine gradually as needed. Add 2-3 cloves chopped garlic.
Sauce: In a small bowl, combine: 1 T. sesame oil, ½-1 T. soy sauce (reduced sodium), 2-3 tsp. hot chile paste or Sriracha sauce, 2 tsp, rice vinegar, 2 tsp. organic coconut sugar, ¼ cup chopped peanuts, 2 T. cornstarch dissolved in 3-4 T. warm water
Cook sauce in wok or pan until thickens. Add ½ cup peanuts, pork, and white wine as needed (up to ¼ cup). Serve with brown rice if desired.
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Pumpkin Bread

1 ½ cups mashed cooked pumpkin (or canned), 1/3 cup olive oil, ½ cup honey, 1 egg,     ½ cup yogurt, 1 tsp. vanilla, 1 tsp. cinnamon, ½ tsp. nutmeg, ½ tsp. ginger, ¼ tsp. ground cloves, 2 cups whole wheat flour, 2 tsp. baking soda, ¼ tsp. salt.
Coat bread pan with oil or non-stick spray. Mix wet ingredients in large bowl. Mix dry ingredients in small bowl and gradually add to wet ingredients. Bake at 325 degrees F for 55-60 minutes. Test with toothpick.
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Blueberry Crisp!

1 lb Frozen or fresh blueberries, 1 Tablespoon lemon juice, 1/4 Cup honey, 1 Cup old fashioned oats , 3 Tablespoons olive oil, 1/2 Cup oat flour, Dash of salt1/3 Cup chopped almonds, 1 Teaspoon cinnamon
Mix blueberries & lemon juice in 8″ pan or Pyrex dish. Mix other ingredients in bowl and cover. Bake @ 375 for 25-30 min until brown & crispy on top. Serve warm with regular or frozen yogurt

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Avocado Ice Cream & Banana Popsicles

Banana Pops:
1 banana (sliced lengthwise and cut in half to make 4 equal pieces)
1 tsp. unsweetened cocoa powder
2 tablespoons crushed nuts
Roll banana pieces in cocoa powder and sprinkle crushed nuts on them. Skewer onto popsicle sticks or plastic straws and freeze. Once frozen, wrap in wax paper and refreeze.
Avocado Ice Cream:
2 large avocados
4 large eggs
¼ cup organic coconut sugar
1 tsp. lime juice
2 ½ cups low-fat milk
¼ cup organic coconut sugar
1 tsp. almond extract
Beat eggs and ¼ cup sugar in large bowl. Heat milk in saucepan until very hot but not boiling. Mix hot milk in egg mixture and heat in a bowl or pan over a pan of simmering water (double boiler). Stir until mixture thickens, remove from heat and let cool. Mash avocado meat with lime juice and ¼ cup sugar. Beat well (no large chunks). Mix milk mixture and avocado mixture. Freeze until partially frozen. Stir and freeze until frozen.

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Lemon-Dill Salmon:

Place 4 salmon fillets (4-6 oz. each, flesh side up) on pan (sprayed with non-stick spray).
Sprinkle on 2 tsp. lemon juice, 2 tsp. dry dill, dash of salt and pepper.
Broil or grill about 4 minutes each side (remove skin before flipping to second side).

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Peanut Butter Cookies