Discover a delightful collection of healthy and easy-to-make dishes. From nourishing breakfasts to mouthwatering dinners, we’ve got you covered. Let’s embark on a flavorful culinary journey together! Explore our diverse range of recipes, experiment with flavors, and create memorable meals that bring joy to your table. Whether you’re a seasoned chef or a beginner, there’s something here for everyone.
Get ready to tantalize your taste buds and elevate your cooking game. Happy cooking!
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Health Benifits
Healthy eating offers a multitude of benefits for our overall well-being. It fuels our bodies with essential nutrients, supports brain function, strengthens bones, and boosts the immune system. A balanced diet can help prevent diseases like heart disease, diabetes, and cancer. Additionally, maintaining a healthy lifestyle through nutritious foods, regular exercise, and prioritizing mental health contributes to longevity and a better quality of life. Remember, small dietary choices can have a big impact on our health!
Ingredients List
Ingredients are the building blocks of any recipe. They can range from simple items like salt and sugar, to complex elements like spices or exotic fruits. The quality of ingredients can greatly affect the outcome of a dish. Fresh, high-quality ingredients often yield better results. Understanding the properties of each ingredient can enhance one's cooking skills. Remember, the right ingredients can transform an ordinary meal into a culinary masterpiece. Ensure you use the exact Qty.
Foods List
Food groups are categories of foods that share similar nutritional properties. The five main groups are fruits, vegetables, grains, protein foods, and dairy. Each group provides essential nutrients. Fruits and vegetables are rich in vitamins and minerals. Grains provide carbohydrates for energy. Protein foods, like meat and beans, build and repair tissues. Dairy products supply calcium for strong bones. A balanced diet includes a variety of foods from each group.
Procedures
Food procedures refer to the methods and techniques used in preparing and cooking food. These can include chopping, boiling, frying, baking, and grilling. Each procedure impacts the taste and texture of the dish. Proper food procedures also ensure food safety, such as cooking meat to the correct temperature to kill bacteria. Mastery of various food procedures can enhance one’s culinary skills and broaden the range of dishes one can prepare. Ensure to wash your hands.
- 1/2 pound ground beef
- 1/4 cup water
- 1 tablespoon tomato paste
- 1 tablespoon chili powder, or to taste
- 1/2 teaspoon ground cumin
- 1/4 teaspoon onion powder
- 1/4 teaspoon garlic powder
- 1/4 cup chili beans
Heat a large skillet over medium-high heat. Cook and stir ground beef in the hot skillet until browned and crumbly, 5 to 7 minutes. Drain and discard grease. Stir in water, tomato paste, chili powder, cumin, onion powder, and garlic powder. Stir in beans; cook until heated through, about 3 minutes.
Divide corn chips into 4 bowls, top with the chili mix, then sprinkle with diced onions, jalapeño slices, and Cheddar cheese. Serve immediately.
Preheat the oven to 325 degrees F (165 degrees C).
Combine sirloin, oinon, garlic, milk, salt, pepper, basil, oregano, and egg in a bowl and mix. Stir in breadcrumbs until well combined. Spread meat mixture in a thin layer evenly on top of 24 crackers. Top with a slice of mozzarella cheese and 2nd cracker.
Place crackers on a baking sheet and brush the tops evenly with olive oil. Bake in the preheated oven until meat is golden brown around the edges and cooked through and cheese is melted, 10 to 12 minutes.
Serve with warm marinara sauce for dipping.
42
Red Lentil cheeze
Appetizer
1 glass of red lentils (170 g)
1/2 spoon of salt
4 glasses of water (800 ml)
2-3 spoons of olive oil. (20-30 m
Wash 1 glass of red lentils with plenty of water. (170 gr)
Soak in water for 1 day.
1/2 spoon of salt.
4 glasses of water. (800 ml)
puree using a robot.
2-3 spoons of olive oil. (20-30 ml) in a frying pan
Add the mixture and stir constantly over med high heat
Stir constantly for 5 minutes then reduce heat to low
Cook for a nother 2 minutes.
The consistency of the mixture should be thick
Take a square pyrex dish and grease with olive oil
While hot, pour mixture in dish, then
Put it in the refrigerator for approximately 5-6 hours.
8
Cinnamon Pancakes
Breakfast
- 1 1/4 cups all-purpose flour
- 3/4 cup cornmeal
- 1 tablespoon sugar
- 1 teaspoon cinnamon
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- Pinch of salt
- 1 cup low-fat buttermilk
- 2 large eggs, beaten
- 1/4 cup olive oil
- 1/4 cup water
1. In a bowl, whisk the flour with the cornmeal, sugar, cinnamon, baking powder, baking soda and salt. In a bowl, whisk the buttermilk with the eggs, olive oil and water. Whisk the liquid ingredients into the dry ingredients, leaving small lumps.
2. Set a griddle or skillet over moderate high heat and spray it with vegetable oil spray. When the pan is hot, spoon in 1/4-cup mounds of batter and spread to form 4-inch rounds. Cook the pancakes until the bottoms are browned and bubbles appear on the surface, 2 minutes. Flip and cook until browned on the bottom, 1 to 2 minutes longer. Serve the pancakes warm.
5
Croque Madame
Breakfast
- 4 good-quality firm white sandwich bread slices
- 3 tablespoons unsalted butter, softened, divided
- 1 tablespoon all-purpose flour
- ¾ cup whole milk
- 4 ounces Gruyère cheese, grated on small holes of box grater (about 1 cup), divided
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper, plus more for garnish
- ¼ teaspoon ground nutmeg
- 4 slices cooked unsmoked ham (3 ounces total; such as Jamon de Paris)
- 1 tablespoon Dijon mustard
- 2 large eggs
- Chopped fresh chives
- Flaky sea salt
1. Preheat oven to broil with rack about 8 inches from heat source. Heat a large nonstick skillet over medium-high. Spread 1 side of bread slices evenly with 1 tablespoon of the butter. Place bread slices, buttered side down, in skillet; cook until toasted and golden, 2 to 4 minutes. Transfer bread to a work surface. Wipe skillet clean.
2. Melt 1 tablespoon of the butter in a small saucepan over medium until foamy. Whisk in flour; cook, whisking constantly, until light golden, about 1 minute, 30 seconds. Gradually whisk in milk; bring to a simmer over medium, whisking constantly. Reduce heat to low; cook, whisking often, until thickened, about 3 minutes. Remove from heat. Add 1/4 cup of the grated Gruyère and whisk until melted. Stir salt, pepper, and nutmeg into the Mornay sauce. (If not using immediately, cover surface of sauce directly with plastic wrap for up to 1 hour.)
3. Arrange 2 of the bread slices on a work surface, toasted side down. On each slice, spread 2 tablespoons Mornay sauce to evenly to cover the surface. Sprinkle with 1/4 cup grated Gruyère, and top with 2 ham slices. Spread mustard evenly on untoasted sides of remaining 2 bread slices; place, mustard side down, on top of ham-topped slices. Spread remaining Mornay sauce evenly on top of sandwiches, then top with remaining 1/4 cup grated Gruyère.
4. Transfer sandwiches to a rimmed baking sheet, and broil in preheated oven until cheese has melted and top is bubbly and browning in spots, 5 to 7 minutes.
5. Meanwhile, melt remaining 1 tablespoon butter in cleaned nonstick skillet over medium-high. Crack eggs into skillet; cook, undisturbed, until whites are set but yolks are runny, about 3 minutes.
6. Top each sandwich with a fried egg; garnish with chives, flaky sea salt, and additional pepper.
6
Egg Bhurji
Breakfast
- 2 tablespoons ghee or butter
- ½ cup chopped onion
- 2 teaspoons 1finely chopped green chile
- 1 teaspoon grated peeled fresh ginger
- 1 teaspoon finely chopped garlic
- ½ cup chopped tomatoes
- 1 teaspoon ground coriander
- ½ teaspoon ground turmeric powder
- ½ teaspoon garam masala
- ½ teaspoon kashmiri chile powder or other red chile powder
- Kosher salt to taste
- 4 large eggs, lightly beaten
- 1 teaspoon fresh lemon juice
- 2 tablespoons chopped fresh cilantro, for serving
1. In a medium skillet, heat the ghee over medium. Add the onion, chile, ginger, and garlic and cook, stirring often, until the onions are translucent, about 4 minutes. Add the tomatoes and spices and cook, stirring often, until the spices are toasted and the tomatoes soften, 2 to 3 minutes.
2. Add the eggs. Stir until the eggs are softly scrambled, about 2 minutes. Stir in the lemon juice and serve right away, garnished with the chopped cilantro.
7
Eggs Benedict Toast
Breakfast
- 3 large egg yolks
- 1 tablespoon cold water
- 1 teaspoon cornstarch
- 1 teaspoon Dijon mustard
- 1 ½ tablespoons fresh lemon juice, divided
- 1 teaspoon kosher salt, divided
- 12 tablespoons unsalted butter (6 ounces), melted, plus 2 tablespoons cold unsalted butter, divided
- ⅛ teaspoon cayenne pepper
- Warm water, as needed
- 4 cold large eggs
- 4 (1/2-inch-thick) sourdough bread slices, toasted
- 8 thin prosciutto or speck slices (about 4 ounces)
- 2 tablespoons roughly chopped fresh soft herbs (such as tarragon and chives)
- Freshly ground black pepper (optional)
1. Whisk egg yolks in a small saucepan until smooth, about 1 minute. Add 1 tablespoon cold water, cornstarch, Dijon, 1 tablespoon lemon juice, and 1/2 teaspoon salt; whisk until thoroughly combined. Prepare a bowl of ice water large enough to dip bottom of saucepan into; set aside.
2. Add 1 tablespoon cold butter to egg yolk mixture; place over very low heat. Cook, whisking constantly, until thickened and bubbles have disappeared, 1 to 2 minutes, being careful not to curdle egg mixture. (If egg mixture looks anything but perfectly smooth, remove from heat, and briefly plunge saucepan into ice water, whisking constantly.) When butter is completely incorporated and mixture has thickened, immediately add remaining 1 tablespoon cold butter; remove from heat, and whisk until smooth.
3. While whisking egg yolk mixture constantly, slowly add 2 tablespoons melted butter, 1/4 teaspoon at a time, until mixture begins to thicken, about 1 minute. Whisking constantly, add remaining 10 tablespoons melted butter, 1 tablespoon at a time, until sauce is smooth, about 2 minutes. Whisk in cayenne, remaining 1/2 tablespoons lemon juice, and remaining 1/2 teaspoon salt. Add warm water, 1 teaspoon at a time, as needed until sauce is thin enough to spread out on its own a bit but still thick and billowy. Cover pan, and move to back of stove, or set over another pan with hot water in it, to keep sauce warm. Add more warm water to thin if needed after resting.
4. Set a steamer basket in a medium saucepan, and fill pan with 1 inch of water. Bring to a simmer over medium; add cold eggs. Cover and cook eggs 7 minutes for runny yolks, increasing time by 30-second increments up to 8 minutes and 30 seconds for less runny yolks. Transfer eggs to ice bath; let stand 1 to 2 minutes. Carefully peel eggs.
5. To assemble, drape each piece of sourdough toast with 2 prosciutto slices. Cut peeled eggs carefully in half lengthwise, and top each toast with 2 egg halves. Spoon 1/4 cup hollandaise over each toast; sprinkle with herbs and, if desired, black pepper.
1
French Toast
Breakfast
- 4 large eggs
- 2/3 cup milk
- 2 teaspoons cinnamon
- Pinch nutmeg
- 8 thick slices slightly stale Italian bread ¾ inch
- 2 tablespoons melted butter or neutral oil
- Maple syrup, butter, fruit, and confectioners’ sugar for serving
1. Whisk together eggs, milk, cinnamon, and nutmeg in a medium bowl. Add in any other spices or seasonings at this time; you can add a pinch of ground cardamom or allspice if you like for an extra touch. Whisk egg mixture until well blended and pour into a wide shallow bowl or cake pan.
2. Place each slice of bread into egg mixture, immersing bread and allowing it to soak for 1 minute.
3. Melt butter in a large skillet over medium-high. Lift bread from egg mixture, letting excess egg drip off before placing bread in skillet. Fry French toast until browned on one side, about 2 minutes. Flip and brown on other side, about 2 minutes. Repeat with remaining bread. Serve French toast hot with butter, maple syrup, and/or fresh berries or other fruit. Dust with confectioners’ sugar if desired.
40
Healthy French Toast
Breakfast
2 eggs
1 cup unsweetened almond milk or coconut milk (I love using light coconut milk from the can)*
1 tablespoon coconut sugar or brown sugar
½ tablespoon vanilla extract
¼ teaspoon almond extract
½ tablespoon cinnamon
Optional: zest from 1 orange
6-8 slices bread (a thicker white bread or brioche are great options, or go for a healthier sprouted whole grain bread!)
1 tablespoon butter, plus more if necessary (or sub vegan butter or coconut oil)
For topping:
Pure maple syrup
Banana slices
Strawberry slices
Raspberries, Blackberries or Blueberries
In a shallow bowl, add your eggs and slightly whisk them. Then add in your almond milk or coconut milk, brown sugar, vanilla extract, almond extract, and cinnamon.
Add 1 tablespoon butter to a skillet and place over medium heat.
While the butter melts, dunk a slice of bread gently in the egg mixture and then flip to make sure you coat both sides of the bread; do not leave bread in the mixture for too long. 10-15 seconds max.
Place dunked slices on the hot skillet and cook until golden brown on each side. Repeat with more slices. You should be able to get at least 6 slices.Top with fruit of choice, nut butter, yogurt or a drizzle of maple syrup!
Notes:
To make this orange french toast: instead of 1 cup almond milk, you can use ½ cup orange juice and ½ cup almond milk.
If you want to make this french toast a little bit more healthy: I suggest using a sprouted whole grain bread. Ezekiel, Silver Hills Bakery and Angelic are all great brands we love. You can also reduce the sugar in the recipe to 1/2 tablespoon!
To freeze: let the french toast cool completely, then transfer individual slices to freezer-friendly bags. If you're putting multiple slices into one bag, wrap each slice in plastic wrap or place wax paper in between the slices. The healthy french toast will stay good in the freezer for up to 2 months!
To reheat from frozen: simply stick frozen french toast slices in the toaster or heat them up in the oven for 5-10 minutes until heated through.
Nutrition
Serving: 2slices | Calories: 324cal | Carbohydrates: 49.8g | Protein: 14.4g | Fat: 9.5g | Saturated Fat: 3.1g | Fiber: 6.9g | Sugar: 13.5g
41
Healthy Waffles
Breakfast
1 cup rolled oats
2 medium bananas chopped
2 eggs
1 teaspoon vanilla extract
1 teaspoon baking powder
to serve:
Fresh fruit of your choice
honey/maple syrup
peanut/almond butter
yoghurt
Place all the batter ingredients in a blender and blend until smooth.
Heat a waffle maker/iron then spray with non-stick cooking spray. Pour in a few tablespoons of batter.
Cook until the waffles are golden brown and cooked through.
Carefully remove the waffles and serve with toppings of your choice.
Nutrition:
Calories: 165kcal | Carbohydrates: 28g | Protein: 6g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 82mg | Sodium: 34mg | Potassium: 416mg | Fiber: 4g | Sugar: 8g | Vitamin A: 157IU | Vitamin C: 5mg | Calcium: 69mg | Iron: 1mg
54
Strawberry and Rhubarb jam
Breakfast
3 3/4 cups Rhubarb
4 cups Strawberries
1/2 cup sugar(or less)
3 tablespoons lemon juice
Gather all your fruits and wash them. Proceed by removing the leaves and the hard external part of the rhubarb stalks. Remove the strawberries’ pits.
Chop the fruit into regular medium-size pieces.
Put the fruits in a pot and cover them with sugar. Add the juice of one squeezed lemon.
Let the mixture simmer on the stovetop at low heat for 1 hour.
At this point you can check the consistency of your jam (see notes). If it is not yet ready, you can continue letting it simmer for 15 minutes more.
Now your jam is ready and you can place it in a glass can and use it within 3 weeks.
Notes: - If you would like to make it sweeter, you can increase the amount of sugar, up to 35%–40%. In this recipe, I used 16% of the total fruits’ weight, which is enough to help with the fruit turning into jam. - You will notice the jam becoming thick as the fruits release their water and it evaporates. Try testing the consistency with the back of a wooden spoon: If the jam runs down the spoon slowly, the jam is ready. If it still has a liquid-like texture, you need to let it simmer for another 15 minutes.
19
French Apple Cake
Dessert
- 3 large baking apples (such as Honeycrisp®), cubed (about 4 cups)
- 2 teaspoons apple cider vinegar
- 1 cup all purpose flour
- 1 teaspoon baking powder
- 1 teaspoon kosher salt
- 1 stick unsalted butter, at room temperature
- 1/2 cup white sugar
- 2 tablespoons light brown sugar
- 2 large eggs
1. Preheat the oven to 350 degrees F (175 degrees C). Grease a 9-inch round cake pan with butter and line the bottom with parchment paper.
2. Peel and core apples, and cut into cubes between 1/4 and 3/8-inch in size. A little smaller is okay, but if your cubes are any larger, they won’t get tender enough when baked. Add to a large bowl and toss with apple cider vinegar.
3. Mix together flour, baking powder, and salt in a small bowl.
4. In another bowl, beat butter, 1/2 cup white sugar, and brown sugar with an electric mixer until light and fluffy. Beat in 1 egg on high speed until it is fully incorporated and the mixture is smooth. Add the second egg and repeat. Mix in rum, vanilla extract, and 1/2 of the flour mixture. When the flour disappears add the rest, and fold in with a spatula.
59
Healthy diet cake with oats and apples
Dessert
100 g(1 cup) oat flakes
2 medium apples
100 ml(2/5 cup) water
1 medium ripe banana
2 medium eggs
1 teaspoon baking powder
1/4 teaspoon cinnamon
50 g(1/2 cup) nuts/ or almonds(optional)
50 g(1/3 cup) dried cranberries or raisins(optional)
Mix oats and water in a bowl and set aside.
Core and peel apples.
Slice apples in small pieces and add to oats.
Add baking powder to oats mixture.
Put banana, eggs, and cinnamon in a blender.
Add to oats mixture.
Put nuts in a blender for a few seconds until small pieces, add to oat mixture.
Add cranberries or raisons as is to oats mixture.
Preheat oven to 360.
Grease a large pan and pour mixture.
Cook for 40 minutes.
21
Magic Lemon Cake
Dessert
4 large eggs (yolks and whites apart)
¾ cup (150g) sugar
1 stick or 1/2 cup (125g) butter, melted
1 teaspoon vanilla extract
¾ cup (115g) all purpose flour
¼ cup (60ml) fresh lemon juice
Zest from one lemon
1 ¾ cup (42 cl) lukewarm milk
Icing sugar for dusting the cake
Preheat the oven to 325°F (160°C). Grease a 8 x 8 inch baking dish, or line it with parchment paper.
Separate eggs, and beat the egg whites in a medium-sized bowl until they become stiff. Set aside.
Beat the yolks with the sugar until light and fluffy. Add butter, vanilla extract, and continue beating for one or two minutes.
Pour the flour, and mix until well incorporated.
Add lemon juice and zest, then slowly start adding the milk, and beat until everything is well mixed together.
Add the egg whites, one third at a time, and gently fold them using a spatula. Repeat until egg whites are folded in, but there should be still white bits of egg whites floating in the batter.
Pour the batter into the prepared baking dish and bake for about 50 minutes, or until the top is lightly golden and the cake is firm to the touch. The baking time could vary depending on the oven, so take a peek around 45-50 minutes and see how it looks.
Let cool completely and sprinkle some icing sugar on top.
58
Oatmeal and Apple Muffins
Dessert
1 cup oatmeal
150 ml warm milk
2 apples (pealed and quartered)
20 g butter
Vanilla
2 eggs
50g nuts
Avocado oil (to grease pan)
Add oatmeal to a mixing bowl and add milk. stir well.
Peel and core apples, then slice into quarters.
Add butter to frying pan.
Melt butter on med high, then add vanilla.
Cook and stir apples into pan, and cook for 5 mins.
Remove apples mixture and pour into a blender.
Blend into a puree and add to another mixing bowl.
Add eggs and mix well. Add oatmeal mixture and continue mixing. Add nuts and mix again.
Grease muffin pan with avocado oil and bake at
360 degrees for 30 minutes.
Note: substitute 2 bananas for 1 apple.
55
Rhubarb simple syrup
Dessert
1 cup chopped rhubarb
1/2 cup frozen strawberries
1 TB dried mint
6 cups water
1/2 TB dried stevia leaves(or fruit monk)
Heat everything but the stevia in an uncovered sauce pan, on high, until it comes to a boil. Then reduce to medium heat, stirring often, until rhubarb is mushy, about 8-10 minutes total. Remove from heat, add stevia leaves, cover pan, and let stevia steep for a few minutes.
Strain your rhubarb simple syrup into a mason jar (this fancy syrup lid is completely optional, but it sure makes you feel pretty legit) and store in fridge for a week or two.
Recipe Notes
Feel free to make your rhubarb simple syrup with other sweeteners. I’m sure it would be delicious with honey or maple syrup. I just wanted to keep it close to zero calories while keeping it all-natural and good-for-me.
If you’d like your rhubarb simple syrup to have more punch, double your amount of rhubarb that you use in 6 cups of water.
I love simple syrups because they are liquid sweeteners, so you can add them directly to a cold drink. Magically easy.
Use your rhubarb simple syrup to sweeten light-colored drinks like white teas and lemonade for beautifully colored refreshments.
57
Stewed Rhubarb Recipe
Dessert
8 cups rhubarb fresh or frozen rhubarb, chopped *if using frozen rhubarb, use half the amount of water
▢½ cup water *can adjust as desired
▢1 teaspoon lemon juice from concentrate
▢1 teaspoon orange zest
▢1 tablespoon freshly squeezed orange juice
▢1 teaspoon vanilla extract
▢1 teaspoon cinnamon
▢1/2 cup brown sugar
▢3 oz - package flavored strawberry gelatin (Jell-O) (85 g) Use 0 sugar brand.
Cook the rhubarb, water, orange juice, vanilla, orange zest, lemon juice and cinnamon in a large saucepan (with lid) over medium heat until it comes to a boil.
Turn heat down to low, and let rhubarb mixture simmer for about 20 minutes, or until rhubarb is tender and broken down, stirring occasionally.
Add the package of strawberry flavored gelatin (dry).
Stir until completely dissolved and remove from heat.
Allow to cool completely before serving. Serve on yogurt, pancakes, etc.
Nutrition
Serving:24 servings
1 serving is about 4 table spoons
Calories: 55kcal (3%) | Carbohydrates: 14g (5%) | Protein: 1g (2%) | Fat: 1g (2%) | Saturated Fat: 1g (6%) | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 19mg (1%) | Potassium: 120mg (3%) | Fiber: 1g (4%) | Sugar: 6g (7%) | Vitamin A: 44IU (1%) | Vitamin C: 4mg (5%) | Calcium: 36mg (4%) | Iron: 1mg (6%)
56
Sugar-Free Strawberry Rhubarb Sauce
Dessert
1 cup water
2-½ cups rhubarb
1 cup strawberries
2 tablespoon lemon juice
½ cup Boca Sweet or sweetener of your choice
¼ teaspoon salt(not necessary)
Place chopped berries and rhubarb in large saucepan.
Add water, sweetener, lemon juice and salt.
Bring rhubarb mixture to a boil. Turn down heat and simmer on stove for 30-45 minutes. Rhubarb should thicken on its own while simmering.
Store in a sealed container in the refrigerator up to 2 weeks. Or, store in freezer up to 6 months.
NUTRITION:
Serving: 9
Calories: 9kcal
Carbohydrates: 2g
Protein: 1g
Saturated Fat: 1g
Sodium: 67mg(6.7g)
Fiber: 1g
Sugar: 1g
27
Vegan Oat Flour Banana Bread
Dessert
2 and 1/2 cups (250 g) rolled oats (see note for using oat flour)
3/4 cup (78 g) flaxseed meal
2 and 1/2 teaspoons baking powder
1 teaspoon ground cinnamon
1/2 teaspoon salt
2 cups mashed VERY RIPE bananas
1/4 cup coconut sugar (see notes for options)
1/4 cup (60 mL) water
1 teaspoon vanilla extract
Preheat the oven to 350F (180C). Spray a 9x5-inch (22.5x12.5 cm) loaf pan with nonstick cooking spray.
While the oven preheats, grind the oats into a very fine flour (use a food processor or blender).
In.a large bowl, whisk the oat flour, flaxseed meal, baking powder, cinnamon and salt until blended.
Add the mashed banana, water and vanilla, stirring until completely blended and smooth.
Spread batter evenly in prepared pan, smoothing the top.
Bake in the preheated oven for 45 to 50 minutes until deep golden brown and a toothpick inserted near the center comes out with only a few moist crumbs attached.
Cool the bread in the pan for 15 minutes before removing to a cooling rack. Cool completely before slicing.
23
Air cooked Haddok
Dinner
4 6 oz haddock filets, skinless
1 tablespoon olive oil
1 teaspoon Italian seasoning
½ teaspoon garlic powder
½ teaspoon paprika
½ teaspoon kosher salt
¼ teaspoon black pepper
Lemon wedges, for serving
SERVE WITH: greens, rice, pasta, fresh steamed vegetables
INSTRUCTIONS
Pat the fish dry with paper towels and place them on a cutting board.
Drizzle the fillets with oil, then sprinkle them on the fleshy sides liberally with the seasonings.
Place the filets in a single layer in the air fryer without overcrowding.
Air fry at 350 degrees F for 8-10 mins, until fully cooked and opaque. Serve as desired.
FROM FROZEN:
Prepare the fish through step 2, then store the filets in a plastic zipper bag and freeze.
When ready to cook, Preheat the air fryer to 350 degrees F for about 5 minutes.
Place the filets in a single layer in the air fryer, without overcrowding.
Air fry at 350 degrees F for 9-12 mins, until fully cooked and opaque. Serve as desired.
NOTES
HOW TO REHEAT HADDOCK:
1. Preheat the air fryer to 350 degrees.
2. Place haddock in air fryer and cook for 3-5 minutes or until hot.
NUTRITION INFORMATION: YIELD: 4
50
Air Fryer Haddock no breading
Dinner
1 lb Haddock about 4 lg fillets
1 teaspoon garlic powder
½ teaspoon onion powder
¼ teaspoon cayenne pepper
½ to 1 teaspoon paprika
1 teaspoon chicken spices
Pat the fish dry with paper towels and place them on a cutting board.
Drizzle the fillets with oil, then sprinkle them on the fleshy sides liberally with the seasonings.
Place the filets in a single layer in the air fryer without overcrowding.
Air fry at 350 degrees F for 8 mins, until fully cooked and opaque. no need to flip. Serve as desired.
NUTRITION INFORMATION: YIELD: SERVING SIZE: 1
Amount Per Serving:
CALORIES: 90
SATURATED FAT: 2g
TRANS FAT: 0g
UNSATURATED FAT: 1g
CHOLESTEROL: 3g
SODIUM: 24g
CARBOHYDRATES: 0g
FIBER: 1g
SUGAR: 0g
PROTEIN: 20g
30
Air Fryer Pork Chop
Dinner
1 lb boneless pork chops, or 4 pieces, 1/2-inch thick
1 Tbsp olive oil
1/2 tsp salt (optional)
1 tsp paprika
1 tsp garlic powder
1 tsp onion powder
1/4 tsp ground black pepper
½ tsp Italian seasoning
In a bowl, combine the ingredients for the seasoning: salt, paprika, garlic powder, onion powder, pepper, and Italian seasoning.
Preheat the air fryer to 380°F for about 5 minutes.
Coat the pork chops with oil on both sides and then season the pork chop with the seasoning mix.
Air fry at 380°F for about 10-15 minutes, or until the pork chops reach 145°F. Flip the pork chops half way through the cooking.
51
Air Fryer Sirloin Roast
Dinner
2 tablespoons vegetable oil
½ teaspoon montreal steak spice
1 teaspoon coarsely ground black pepper
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon thyme leaves
½ teaspoon rosemary
2-3 lb. beef roast (can be smaller)
Remove roast from refrigerator 30-60 minutes prior to cooking.
Stir together oil and all seasonings in a small bowl.
Pour the mixture over both sides of the roast and rub in to coat completely.
Preheat air fryer at 400 for 5-10 minutes.
Place the roast into the basket of the air fryer – if there is much fat on the meat, place the fat side up.
Cook at 400°F for 5 minutes to help lock in the juices and caramelize the outside of the roast.
Turn the air fryer down to 350°F and cook for an additional 25-30 minutes.
Turn off the air fryer when the roast reaches an internal temperature of 135°F for medium rare. Leave the roast to set for about 10 minutes. If you wish to remove it from the air fryer, tent with aluminum foil while it’s resting.
Slice against the grain to serve.
NUTRITION: Serving size 4oz
Calories: 253 kcal | Carbohydrates: 0g | Protein: 29.3g | Fat: 12.5g | Saturated Fat: 5.3g | Cholesterol: 93.7mg | Sodium: 73mg | Potassium: 366mg | Fiber: 0.2g | Sugar: 0.02g | Vitamin A: 44IU | Vitamin C: 0.3mg | Calcium: 21.3mg | Iron: 3.6mg
25
AirFryer Pork Tenderloin
Dinner
Pork tenderloin (1.25lbs – 1.75lbs)
2 tbs brown sugar
1 tbs smoked paprika
1.5 tsp salt
1 tsp ground mustard
½ tsp onion powder
½ tsp ground black pepper
¼ tsp garlic powder
¼ tsp cayenne powder (optional)
½ tbs olive oil
Mix all dry ingredients in a bowl.
Trim the pork tenderloin of any excess fat/silver skin. Coat with a ½ tablespoon olive oil. Rub spice mixture on entire pork tenderloin.
Preheat air fryer to 400° F for 5 minutes. After 5 minutes, carefully place pork tenderloin into air fryer and air fry at 400° F for 20-22 minutes. Internal temp should be 145°F.
When air fryer cycle is complete, carefully remove pork tenderloin to a cutting board and let rest for 5 minutes before slicing. Save any juices to serve over sliced meat.
26
Baked Red Lentil patties
Dinner
1 and 1/2 cups water
3/4 cup (150 g) split red lentils
1 cup lightly packed cilantro or parsley leaves
1/2 cup coarsely chopped onion (purple, white or yellow)
2 cloves garlic
2 tablespoons tomato paste (see note)
1 teaspoon ground cumin
3/4 teaspoon paprika (regular, hot, or smoked)
1/2 teaspoon fine sea salt
Place the water and lentils in a medium bowl; cover and let soak overnight (or at least 6 hours). Drain the lentils through a sieve or colander. (see tip for quick-soak)
Preheat oven to 350F (180C). Grease or spray all 12 cups of a standard muffin tin.
Place the drained lentils and all of the remaining ingredients in a food processor. Process until finely chopped (the mixture should still have texture; it should not be entirely smooth. See photo in post).
Scoop heaping tablespoons of the mixture and loosely shape into a patty (mixture will be somewhat wet); place in prepared cups, gently pressing to flatten and cover bottom of cup. Lightly spritz or brush with spray or oil.
Bake in the preheated oven for 14 to 17 minutes until set. Let cool in pan for 5 minutes then remove from tin. Serve warm or cool completely.
53
Best Hamburger Patty
Dinner
2 pounds ground chuck
½ cup crushed saltine crackers or Panko breadcrumbs
1 large egg
2 tablespoons Worcestershire sauce
2 tablespoons milk
1 teaspoon salt
1 teaspoon garlic powder
1 teaspoon onion powder
½ teaspoon black pepper
Set out a large mixing bowl. Add in the ground beef, crushed crackers, egg, Worcestershire sauce, milk, salt, garlic powder, onion powder, and pepper. Mix by hand until the meat mixture is smooth, but stop once the mixture looks even. (Overmixing can create a dense heavy texture.)
Press the meat down in the bowl, into an even disk. Use a knife to cut and divide the hamburger patty mixture into 6 – 1/3 pound grill or skillet patties, or 12 thin griddle patties.
Set out a baking sheet, lined with wax paper or foil, to hold the patties. One at a time, gather the patty mix and press firmly into patties. Shape them just slightly larger than the buns you plan to use, to account for shrinkage during cooking. Set the patties on the baking sheet. Use a spoon to press a dent in the center of each patty so they don't puff up as they cook. If you need to stack the patties separate them with a sheet of wax paper.
Preheat the grill or a skillet to medium heat. (Approximately 350-400 degrees F.)
For thick patties: Grill or fry the patties for 3-4 minutes per side.
For thin patties: Cook on the griddle for 2 minutes per side.
14
Chicken Alfredo
Dinner
- 8 ounces fettuccine, uncooked
- 2 cups fresh broccoli florets
- ¼ cup Kraft Zesty Italian Dressing
- 1 pound boneless skinless chicken breasts, cut into bite-sized pieces
- 1 ⅔ cups milk
- 4 ounces Philadelphia Cream Cheese, cubed
- ¼ cup Kraft Grated Parmesan Cheese
- ½ teaspoon dried basil leaves
1. Cook pasta as directed on package, adding broccoli to the boiling water for the last 2 minutes of the pasta cooking time. Drain pasta mixture.
2. Meanwhile, heat dressing in large nonstick skillet on medium-high heat. Add chicken and cook until no longer pink in the center, stirring occasionally, about 5 to 7 minutes.
3. Stir in milk, cream cheese, Parmesan cheese, and basil. Bring to a boil, stirring constantly. Cook until sauce is well blended and heated through, about 1 to 2 minutes.
4. Add chicken mixture to pasta mixture; mix lightly.
15
Chicken Bhuna
Dinner
- 2 tablespoons vegetable oil
- 3 medium onions, finely chopped
- 1 teaspoon salt
- 4 cloves garlic, crushed
- 1 tablespoon minced fresh ginger
- 1/4 cup hot water
- 1 teaspoon chili powder
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 1/2 teaspoon ground turmeric
- 2 medium tomatoes, chopped
- 2 green chiles, halved lengthways (Optional)
- 2 skinless, boneless chicken breast halves, cubed
- 1 teaspoon curry paste, such as Patak's
- 1/4 cup fresh cilantro leaves, chopped
1. Heat oil in a nonstick pan over high heat. Add onion and salt; cook and stir until onion has softened, about 5 minutes.
2. Reduce heat to low; stir in garlic and ginger until fragrant. Add hot water; cover, and cook, stirring occasionally, until water has evaporated, about 5 minutes.
3. Add chili powder, ground coriander, cumin, and turmeric; cook and stir over high heat until spices are toasted, about 5 minutes. Stir in tomatoes and green chiles; cover and cook over low heat for 5 minutes.
4. Add chicken; cook and stir over high heat until browned, 5 to 7 minutes. Stir in curry paste; reduce heat to low, cover and cook until chicken is cooked through, adding a little water if necessary, about 5 minutes. Check seasoning and sprinkle with freshly chopped cilantro.
60
Chili
Dinner
- 2 pounds ground beef
- 1 onion, chopped
- 1 green bell pepper, chopped
- 2 cloves garlic, minced
- 2 cans 14.5 ounces each diced tomatoes, undrained
- 1 can 16 ounces kidney beans, undrained
- 1 can 16 ounces pinto beans, undrained
- 1 can 15 ounces tomato sauce
- 1 cup water
- 1 tablespoon chili powder
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon dried oregano
- 1/2 teaspoon sugar
- 1/2 teaspoon cayenne pepper adjust to taste
1. In a large skillet, cook the ground beef over medium-high heat until its no longer pink. Drain any excess fat.
2. In a large pot or Dutch oven, add the cooked beef, chopped onion, green bell pepper, and minced garlic. Cook over medium heat until the onions and peppers are tender, about 5 minutes.
3. Add the diced tomatoes with their juices, kidney beans with their liquid, pinto beans with their liquid, tomato sauce, and water to the pot. Stir well to combine.
4. Add the chili powder, ground cumin, paprika, salt, black pepper, dried oregano, sugar, and cayenne pepper to the mixture. Stir to evenly distribute the spices.
5. Bring the chili to a boil, then reduce the heat to low. Cover and simmer for at least 2 hours, stirring occasionally. The longer you simmer, the more the flavors will meld together.
6. Taste the chili and adjust the seasonings, especially the cayenne pepper, to suit your preference for spiciness.
7. Serve hot, garnished with shredded cheese, chopped onions, sour cream, or your favorite chili toppings.
16
Corned Beef
Dinner
- 1 (5 1/2 pound) corned beef brisket with spice packet
- 7 small potatoes, peeled and diced
- 4 medium carrots, peeled and diced
- 1 medium onion, diced
- 3 cloves garlic, chopped
1. Preheat the oven to 300 degrees F (150 degrees C).
2. Place corned beef brisket in the center of a roasting pan. Arrange potatoes and carrots around the sides, then scatter onion and garlic over top. Sprinkle seasoning packet over beef, then pour in water until potatoes are almost covered. Cover with a lid or heavy aluminum foil.
3. Roast in the preheated oven until corned beef is so tender it can be flaked apart with a fork, about 5 to 6 hours.
43
Healthy Meat Loaf
Dinner
2 pounds lean ground beef
1 onion diced small (about 1/2 cup)
2 eggs
1/2 tsp. ground pepper
3/4 cup quick oats
1 Tbsp. Worcestershire sauce
1 tsp. garlic salt
1 tsp. onion salt
1/2 cup tomato sauce
Glaze Topping:
1/2 cup ketchup
1/3 cup brown sugar
2 tsp. mustard
Preheat oven to 350ºF.
Spray a 9x5" loaf pan with cooking spray.
Mix together ground beef, onion, eggs, pepper, oats, Worcestershire sauce, garlic salt, onion salt and tomato sauce in a large bowl, using your hands. Do not overmix.
In a small bowl, combine the ketchup, sugar and mustard. Spread on top of meatloaf and place in oven.
Halfway through add some more topping
Bake for 1 hour and 15-30 minutes, or until meatloaf is cooked through. Let cool for a few minutes and then slice and serve. Enjoy!
Nutrition
Serving: 1serving | Calories: 201kcal | Carbohydrates: 10g | Protein: 27.3g | Fat: 4.9g | Sodium: 600mg | Fiber: 1g | Sugar: 8g
24
Honey Garlic Chicken
Dinner
2 teaspoons extra-virgin olive oil (or canola oil)
1 ½ pounds boneless, skinless chicken breasts, cut into small cubes (about ½ inch)
Salt and black pepper
3 tablespoons honey
3 tablespoons low-sodium soy sauce
3 cloves garlic, minced
¼ teaspoon red pepper flakes (optional, adjust for heat)
Heat olive oil in a large skillet over medium-high heat.
Lightly season the cubed chicken with salt and pepper. (Go easy because the soy sauce has plenty of sodium.)
Add the chicken to the skillet and brown on one side, about 3-4 minutes.
Meanwhile, make the glaze. Whisk the honey, soy sauce, garlic and red pepper flakes, if using, in a small bowl until well combined.
Add the sauce to the pan and toss to coat the chicken pieces. Cook until chicken is cooked through, 4-5 more minutes.
Serve with steamed rice and top with green onions, sesame seeds and a squeeze of lime juice, if desired.
Nutrition Information:
Yield: Serving Size: 1
Amount Per Serving: Calories: 360
7g Saturated Fat:
1.5g Trans Fat:
0g Unsaturated Fat:
5g Cholesterol:
145mg Sodium:
45g Carbohydrates:
6g Fiber:
8g Sugar:
48g Protein:
22
Slow Cooker Ham with Honey Mustard Glaze
Dinner
1 spiral-sliced, fully-cooked boneless ham (between 4-7 pounds)
1/2 cup brown sugar
1/2 cup honey
2 tablespoons Dijon or spicy brown mustard
1/4 teaspoon ground cloves
2 cloves garlic, minced
1/4 cup water
Place the ham in the basin of a slow cooker.
In a small saucepan, combine the brown sugar, honey, mustard, cloves, garlic, and water over high heat. Heat until just warm enough to dissolve the sugar. Pour the mixture over the ham, making sure to separate the slices to let the glaze get between.
Cover the slow cooker tightly with the lid, or, if the ham is too large, make a tight cover with aluminum foil.
Cook on low for 3-4 hours, or high for 2-3—just until warmed through.
Preheat the broiler, transfer the ham to an oven-safe dish, and set aside. Pour the cooking liquid into a small saucepan. Heat cooking liquid on medium-high for 5-7 minutes, or until thick and bubbly. Brush onto ham, and broil for 4-5 minutes, removing to baste with additional glaze every minute or so.
38
Creamy Tartar Sauce
Dressing
1 cup greek yogurt plain
4 dill pickles minced
2 teaspoons pickle juice
1 tablespoon capers rinsed, minced
2 tablespoons chives fresh, minced
1 tablespoon parsley flat-leaf, minced
1 tablespoon dill fresh, minced
2 tablespoons lemon juice freshly squeezed
¼ teaspoon kosher salt or to taste
pinch black pepper or to taste
Combine all the ingredients in a bowl.
Stir until well combined.
Give it a little taste test and adjust salt and pepper to taste.
Cover and refrigerate for at least 2 hours before using.
Nutrition:
Serving: 1serving | Calories: 20kcal | Carbohydrates: 2g | Protein: 3g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 1mg | Sodium: 413mg | Potassium: 75mg | Fiber: 1g | Sugar: 1g | Vitamin A: 141IU | Vitamin C: 3mg | Calcium: 43mg | Iron: 1mg
13
Bulalo
Lunch
- 2 lbs beef shank
- ½ cabbage whole leaf individually detached
- 1 bundle bok choy
- 2 cobs corn each cut into 3 parts
- 2 Tablespoons whole peppercorn
- 1/2 cup green onions cut unto 1 1/2 inch pieces
- 1 onion
- 3/4 ounces water
- fish sauce to taste optional
1. In a big cooking pot, pour in water and bring to a boil
2. Put-in the beef shank followed by the onion and whole pepper corn then simmer for 1.5 hours (30 mins if using a pressure cooker) or until meat is tender.
3. Add the corn and simmer for another 10 minutes
4. Add the fish sauce,cabbage, pechay, and green onion (onion leeks)
5. Serve hot. Share and Enjoy!
12
Chicken Curry
Lunch
- 2 lbs. chicken cut into serving pieces
- 1 tablespoon curry powder
- 1 piece potato cubed
- 4 cloves garlic minced
- 2 stalks celery sliced
- 1 piece red bell pepper sliced
- 2 pieces long green pepper
- 1 piece onion chopped
- 2 thumbs ginger cut into strips
- 2 cups coconut milk
- 1/2 cup all-purpose cream optional
- 1 cup water
- fish sauce and ground black pepper to taste
1. Heat oil in a pan. Fry potato for 1 minute per side. Remove from the pan. Set aside.
2. Using the remaining oil, saute garlic, onion, celery, and ginger until onion softens.
3. Add the chicken pieces. Saute until the outer part of the chicken turns light brown.
4. Add 1 tablespoon fish sauce. Continue sautéing for 1 minute.
5. Pour-in coconut milk and water. Let boil.
6. Add curry powder. Stir until the powder is completely diluted. Cover the pot and continue cooking between low to medium heat until the liquid reduces to half.
7. Add the red bell pepper and pan fried-potato. Cook for 5 minutes.
8. Season with fish sauce and ground black pepper as needed. You can also add all-purpose cream if desired.
9. Transfer to a serving bowl. Serve and enjoy!
10
Igado
Lunch
- 1/2 lbs. pork tenderloin sliced into 2-inch strips
- 1/2 lb. pork liver sliced into 2-inch strips
- 1/2 lb. pork kidney
- 1 Knorr Pork Cube
- 1 red bell pepper cut into strips
- 1/2 cup green peas
- 1 carrot julienne
- 3 laurel leaves
- 1 onion minced
- 5 cloves garlic minced
- 6 tablespoons soy sauce
- 5 tablespoons white vinegar
- 1 1/4 cup water
- 4 tablespoons cooking oil
- Salt and pepper to taste
1. Boil the kidney with 4 thumbs of ginger for at least 30 minutes. Let it cool down and slice into 2-inch strips. Set aside.
2. Heat 2 tablespoons of cooking oil in a pan. Sauté the pork liver for 2 minutes. Remove from the pan and set aside.
3.Pour the remaining oil in the pan. Once hot, sauté garlic and onion until the latter softens.
4. Add the pork kidney. Cook for 1 minute.
5. Add the pork tenderloin. Sauté until the outer layer turns light brown.
6. Pour the soy sauce and vinegar into the pan. Let the liquid boil. Stir.
7. Add the laurel leaves and pour water. Let boil. Reduce the heat between low to medium setting. Continue cooking for 40 minutes.
8. Add Knorr Pork Cube. Cook for 8 minutes.
9. Add the liver back into the pan. Stir and continue cooking for 3 minutes.
10. Put the bell pepper, carrot, and green peas.
11. Season with salt and ground black pepper. Cook for 2 minutes.Transfer to a serving bowl. Serve hot with rice.
12. Share and enjoy!
1. Heat the cooking oil in a pan. Fry both sides of the CDO Crispy burger patties using medium heat until crispy. Set aside
2. Grab 2 slices of bread. Spread butter on one side of the first slice of bread and mayonnaise on one side of the second bread slice.
3. Lay down the bread slice with butter on a flat surface (butter side up). Top with shredded cabbage and tonkatsu sauce.
4. Arrange 2 CDO Crispy Burgers over it and then top with more shredded cabbage and tonkatsu sauce. Finish by topping with the other bread slice (mayo side facing down).
5. Arrange Crispy Burger Sando on a serving plate. Serve. Share and enjoy!
11
Pork Adobo
Lunch
- 2 lbs pork belly (note 1)
- 2 tablespoons garlic (note 2)
- 5 dried bay leaves (note 3)
- 4 tablespoons vinegar (note 4)
- 1/2 cup soy sauce (note 5)
- 1 tablespoon peppercorn (note 6)
- 2 cups water
- Salt to taste
1. Combine the pork belly, soy sauce, and garlic then marinade for at least 1 hour
2. Heat the pot and put-in the marinated pork belly then cook for a few minutes
3. Pour remaining marinade including garlic.
4. Add water, whole pepper corn, and dried bay leaves then bring to a boil. Simmer for 40 minutes to 1 hour
5. Put-in the vinegar and simmer for 12 to 15 minutes
6. Add salt to taste
7. Serve hot. Share and enjoy!
28
3 Bean Salad
Side Dish
1.5 lbs fresh green beans, trimmed and cut into 2" pieces *about 4.5 cups
540 ml dark kidney beans *about 19oz/2 cups
540 ml white kidney beans *about 19oz/2 cups
⅓ cup balsamic vinaigrette
1 tablespoon brown sugar
1 garlic clove, minced
½ teaspoon salt
½ teaspoon pepper
Wash and cut the green beans.
Bring a large pot of salted water to a boil, place the green beans in the pot and cover with a lid, cook for 5 minutes. Rinse under cold water and set aside
Drain and rinse both of the kidney beans then add them to a large bowl with the green beans.
In a small bowl mix the balsamic vinaigrette, sugar, garlic and salt & pepper then pour over the beans and stir gently. Let chill in the fridge for 30 minutes to 1 hour before serving so the flavor of the vinaigrette can soak into the beans.
This recipe yields about 16- ½ cup servings or 8- 1 cup servings
NUTRITION
Calories: 70kcal
29
Chick-Fil-A Mac and Cheese (copycat)
Side Dish
Macaroni elbows, uncooked: 2 cups
Skim milk: 1.5 cups
Wholemeal flour: 1 tablespoons
Butter, salted: 1 ¾ tbsp
Nutmeg: ½ tsp
Paprika: ¼ tsp
Tumeric ¼ tsp
Black pepper, ground, to taste
Salt, to taste
Parmesan cheese, grated: 1 ¾ tbsp
Romano cheese, grated: ⅓ cup
Cheddar cheese, grated: ½ cup
Breadcrumbs, panko, ⅓ cup
Preheat oven 200C/350F. Bring a large pot of generously-salted water to a rolling boil. Add macaroni elbows and cook 14-15 minutes until very soft to the bite.
Place a saucepan over a medium heat and add the butter. Melt until bubbling. Add the flour and whisk into a thick paste. Whisking constantly, drizzle in the milk until a smooth sauce. Season with the spices and stir. Add parmesan, romano and half the cheddar. Mix until smooth and set aside.
Stir the pasta into the sauce and turn to coat. Add to a large, greased baking dish and sprinkle with the remaining cheese. Cover with tin foil.
Bake 10-15 minutes then remove foil. Broil 2-3 minutes until golden brown and piping hot.
NUTRITION:
Serving: 80g
Calories: 383kcal
Carbohydrates: 47g
Protein: 18g
Fat: 13g
Saturated Fat: 7.5g
Cholesterol: 42mg
Sodium: 577mg
Potassium: 93mg
Fiber: 2.3g
Sugar: 3.6g
Calcium: 401mg
Iron: 1.5mg
32
Chicpea Salad
Side Dish
Creamy Dill Ranch Dressing
1 small shallot, peeled
¾ cup nonfat cottage cheese
¼ cup reduced-fat mayonnaise
2 tablespoons buttermilk powder (see Tip)
2 tablespoons white-wine vinegar
¼ cup nonfat milk
1 tablespoon chopped dill
¼ teaspoon salt
¼ teaspoon freshly ground pepper
Chickpea Salad
1 7-ounce can chickpeas, rinsed
3 cups peeled, seeded and diced cucumber
2 cups halved grape tomatoes or cherry tomatoes
¼ cup crumbled reduced-fat feta cheese
¼ cup diced red onion
½ cup Creamy Dill Ranch Dressing
Freshly ground pepper to taste
To prepare dressing: With the food processor running, add shallot through the feed tube and process until finely chopped. Add cottage cheese, mayonnaise, buttermilk powder and vinegar. Process until smooth, scraping down the sides as necessary, about 3 minutes. Pour in milk while the processor is running. Scrape down the sides. Add dill, salt and pepper and process until combined. (Makes 1 1/4 cups.)
To prepare salad: Combine chickpeas, cucumber, tomatoes, cheese and onion in a medium bowl. Add dressing and pepper and toss to coat. (Refrigerate extra dressing for up to 1 week.)
34
Creamy Brocoli Salad
Side Dish
6 cups fresh broccoli, cut into bite-size pieces
1 cup red onion, diced
½ cup dried cranberries
⅓ cup almond slices
6 slices bacon, cooked and crumbled
½ cup reduced-fat shredded cheddar cheese
Dressing
½ cup reduced-fat mayonnaise
½ cup plain non-fat greek yogurt
1 tablespoon honey
1 tablespoon fresh squeezed lemon juice
½ teaspoon each of salt & pepper
In a small bowl mix together all of the dressing ingredients, and let chill in the fridge.
Cook the bacon, drain fat and crumble it into small pieces.
Wash and cut the broccoli into small bite-size pieces, add it to a large bowl.
Mix in the diced onion, cranberries, almonds, bacon and cheese, then stir well. *Note- if the cranberries are large you can cut them in half so they spread out into the salad more.
Pour the dressing over the broccoli mixture and mix well. Serve immediately or chill in the fridge until it is ready to be served. The recipe makes 8- 1 cup servings.
Nutritional info per serving..
Calories 164...Fat 6g...Sat fat 1.6g... Carbs 20.2g... Fiber 3g... Sodium 355mg... Sugar 13g... Protein 8.7g *using My Fitness Pal, includes all ingredients
37
Creamy Chicken Salad
Side Dish
12 ounces cooked chicken breast, finely chopped (from 2 breasts of rotisserie chicken)
1/3 cup light mayonnaise
1/2 cup celery, chopped
1/3 cup red onion, diced (or scallions or chives)
2 tablespoons chicken broth, optional
1 teaspoon Dijon
1/2 teaspoon seasoned salt
black pepper, to taste
Combine all ingredients in a medium bowl and mix well.
Season with salt and pepper to taste.
Serve over salad, in a wrap, or in a sandwich
Notes
How to Poach Chicken Breast:
If you want to poach your chicken breast, follow these simple steps:
Cover chicken breast in broth in a small pot, add water if it doesn’t cover the chicken.
Add salt and pepper, a piece of celery and it’s leaves (you could add herbs like parsley, garlic, onion, or whatever you want) and bring to a boil. Reduce to a simmer and cook 5 minutes.
Remove from heat, cover tight and let it sit for 15-20 minutes or until thickest part of the breast registers 160 degrees.
Chicken will be cooked through. Let it cool and chop.
Nutrition
Serving: 1 /2 cup, Calories: 131 kcal, Carbohydrates: 2 g, Protein: 18 g, Fat: 5 g, Saturated Fat: 1 g, Cholesterol: 50 mg, Sodium: 307 mg, Sugar: 1 g
36
Herb & Garlic Cheezy Mashed Potatoes
Side Dish
8 medium potatoes *I used white
½ cup fat free sour cream
½ cup milk *I used 1%
2 tablespoon light butter
4 oz herb & garlic cream cheese *room temp
2 garlic cloves, minced
⅓ cup grated parmesan cheese
1 cup reduced fat shredded cheddar cheese
1 teaspoon dried oregano
1 teaspoon dried parsley
½ teaspoon dried rosemary
½ teaspoon salt
½ teaspoon pepper
Peel and cut the potatoes, place in a large pot filled with water and a dash of salt. Bring to a boil then reduce to a med-high, let cook for at least 20 minutes or until you can easily pierce the potatoes with a fork.
Preheat oven to 350F, spray a casserole dish with some non stick spray *I used a 9x9 dish
Drain the potatoes, add the milk and butter then using either an electric or hand masher mash them til they are nice and creamy.
In a bowl beat together the cream cheese, sour cream, seasonings, garlic, ⅔ cup cheddar cheese and ¼ cup of parmesan cheese (the remaining cheddar and parm will be sprinkled on top) stir this mixture into the mashed potatoes, don't over mix it though, just gently fold it in. If you can add the dairy ingredients at room temp it will give you a creamier potato.
Scoop the potato mixture into the casserole dish. Sprinkle the remaining cheese on top (⅓ cheddar and 2 tablespoon parm) cover with foil, best to spray the foil to prevent potatoes from sticking.
Bake in the oven at 350F for 20 minutes, remove foil and bake another 5 minutes, feel free to top with some fresh green onion.
Nutritional info per ½ cup serving.
Calories 126...Fat 5.2g...Sat fat 3g... Carbs 15.7g... Fiber 0g...Sugar 1.1g...Protein 4.7g using My fitness pal *includes all ingredients.
20
McDonald's Fries
Side Dish
- 8 potatoes, peeled and cut into 1/4-inch thick fries
- ¼ cup white sugar
- 2 tablespoons corn syrup
- 1 quart canola oil, or as needed
- sea salt to taste
1. Place potatoes in a bowl and cover with water; let sit for 5 minutes. Drain and pat dry.
Place potatoes in a bowl and cover with boiling water; add sugar and corn syrup and mix well. Place bowl in the refrigerator and let sit for 5 minutes. Drain and pat dry.
3. Spread potatoes out in a baking dish, cover the dish with plastic wrap, and freeze for 30 minutes.
4. Heat oil in a deep-fryer or large saucepan to 350 degrees F (175 degrees C).
5. Working in batches, fry potatoes in hot oil for 2 minutes. Transfer to a paper towel-lined plate to dry and let cool for 15 minutes.
6. Working in batches again, fry potatoes in hot oil until browned and crispy, 5 to 7 minutes. Season fries with sea salt.
33
Mediterranean Cucumber Tomato Salad
Side Dish
6 Roma tomatoes, diced (about 3 cups diced tomatoes)
1 large English or hot-house cucumber, diced
½ small red onion, thinly sliced, optional
¾ bunch parsley, leaves and tender stems chopped (about ½-3/4 cup chopped leaves)
Kosher salt, to taste
½ teaspoon black pepper
1 teaspoon ground Sumac
2 tablespoon extra virgin olive oil
2 teaspoon freshly squeezed lemon juice, plus more to taste
Mix: In a large mixing bowl, gently combine the tomatoes, cucumbers, and parsley. Season with kosher salt and toss. Set aside for 5 minutes or so.
Season: Add the sumac, olive oil, and lemon juice. Give the salad a gentle toss. Taste and adjust the seasoning to your liking. Enjoy!
52
Peas And Carrotts
Side Dish
3 tbsp. butter
1 lb. carrots, peeled and thinly sliced on the bias
3/4 tsp. kosher salt
1/2 tsp. freshly ground black pepper
1/2 c. water
1 tbsp. honey
2 tbsp. Dijon mustard, preferably coarse-ground
1 (10-oz.) bag frozen peas
1 tsp. lemon juice
Freshly grated Pecorino or Parmesan, for serving (optional)
In a large skillet over medium heat, melt butter. Add carrots, salt, and pepper and stir until well-coated in butter, 2 minutes.
Add water and bring to a simmer. Cook, stirring occasionally, until liquid is reduced by half, 4 to 5 minutes.
Add honey and mustard and stir until evenly combined, then add peas. Cook, stirring frequently, until peas are warmed through and sauce clings to veggies, about 5 minutes more. Remove from heat.
Stir in lemon juice and top with cheese, if desired, before serving.
31
Steamed Brocoli
Side Dish
Ingredients
1 pound fresh broccoli
Dressing:
1 tablespoon lemon juice freshly squeezed
1 tablespoon olive oil extra-virgin
½ teaspoon Diamond Crystal kosher salt or ¼ teaspoon of any other salt
½ teaspoon black pepper freshly ground
½ teaspoon garlic powder
Add 1 inch of water to a saucepan and bring to a boil.
Rinse the broccoli. Use a vegetable peeler to peel the stalks. Cut the broccoli into bite-size florets and pieces and place them in a steamer basket.
Carefully place the steamer basket in the saucepan and cover.
Steam the broccoli until tender-crisp. Start checking after 5 minutes. As soon as a fork can pierce the stalks, the broccoli is done and should be removed from the saucepan.
While the broccoli is steaming, in a small bowl, whisk the lemon juice, olive oil, salt, pepper, and garlic powder.
Place the broccoli in a bowl. Pour the dressing on top and gently mix. Serve immediately.
35
Zesty corn pasta salad
Side Dish
8 oz rotini pasta *measured dry- about 2 cups
2 cups canned corn, drained well
½ cup red onion, diced
1 red pepper, diced
½ cup cherry tomatoes, halved
¼ cup light mayonnaise
¼ cup plain 0% greek yogurt
⅓ cup fat free sour cream
Juice of 2 limes
1 tbsp real lime zest
2 garlic cloves, minced
1.5 teaspoon chili powder
¼ teaspoon salt
¼ teaspoon pepper
½ cup light crumbled feta
Boil pasta according to package, rinse under cold water, and set aside.
In a small bowl mix together the mayo, yogurt, sour cream, lime juice and zest, salt/pepper, and chili powder.
In a large bowl mix together the corn, onion, pepper, cherry tomatoes, and garlic. Add in the pasta then fold in the sauce mixture. Gently stir in the feta cheese.
Chill in the fridge until you are ready to serve, makes 10- 1 cup servings.
Nutritional info per 1 cup serving.
Calories 119..Fat 3.3g..Sat fat 1g...Carbs 18.2g...Fiber 2g...Sugar 3.9g...Sodium 272.2mg...Protein 4.2g *using my fitness pal *includes all ingredients
39
Bananna and Carrot Muffin
Snacks
1 cup raisins
¾ cup whole-wheat flour
¾ cup all-purpose flour
1 cup oat bran
½ cup toasted wheat germ
2 teaspoons baking powder
1 teaspoon baking soda
¼ teaspoon salt(dont use)
2 teaspoons ground cinnamon
¼ teaspoon ground allspice
4 large egg whites
1 cup packed brown sugar, or 1/2 cup Splenda Sugar Blend for Baking
1 cup mashed bananas, (2 medium bananas)
½ cup low-fat milk
¼ cup canola oil
1 teaspoon vanilla extract
2 cups shredded carrots, (4 medium carrots)
⅓ cup chopped walnuts
Preheat oven to 400 degrees F. Coat 18 standard-size (2 1/2-inch) muffin cups with cooking spray.
Place raisins in a small bowl and cover with hot water; let soak for 5 minutes. Drain and set aside.
Whisk whole-wheat flour, all-purpose flour, oat bran, wheat germ, baking powder, baking soda, salt, cinnamon and allspice in a large mixing bowl.
Whisk egg whites in a medium bowl until frothy. Add brown sugar (or Splenda) and whisk until it has dissolved. Mix in bananas, milk, oil and vanilla.
Make a well in the center of the dry ingredients. Add the wet ingredients; stir with a rubber spatula until just combined. Gently stir in carrots and the drained raisins. Scoop the batter into the prepared pan and sprinkle with nuts.
Bake the muffins until the tops spring back when touched lightly, 15 to 20 minutes. Let cool in the pan for 5 minutes. Loosen the edges and turn the muffins out onto a wire rack to cool slightly before serving.
Tips
DIY Muffin Cups: Make your next batch of muffins or cupcakes the ultimate grab-and-go treat by lining your tin with muffin liners. No liners? No problem. Use 5-inch squares of parchment paper, coat each muffin cup with cooking spray, and push each square into the cups using a small can or bottle, pressing the paper up the sides. (It's OK if some of the paper is sticking out over the rim.) Fill each cup as directed.
Nutrition Facts (per serving)
199 Calories
6g Fat
36g Carbs
5g Protein
62
Carrot-pumpkin cake
Snacks
250 g carrot,
200 g pumpkin purée,
1-2 apples,
140 g sugar or honey,
4 eggs,
120 ml canola oil,
250 g all-purpose flour,
2 teaspoons baking powder,
1 teaspoon cinnamon,
1 teaspoon vanilla extract,
1 cup chopped walnuts,
Grate the carrots and pumpkin.
Peel and dice the apples.
Beat the eggs in a bowl and mix with sugar until fluffy and light.
Add oil, flour, baking powder, and cinnamon and mix.
Then add the grated carrots, pumpkin purée, diced apples, and vanilla extract and mix well.
Transfer to a baking pan lined with parchment paper.
Place in an oven preheated to 175°C (350°F) and bake for 50-55 minutes.
Meanwhile, cream the butter with cream cheese and powdered sugar.(Use phildelphia cream cheeze)
Once the cake cools, spread it with the frosting.
1: Pour oats in a blender until powdery and add to a bowl.
2: Core 2 apples and cut into smaller pieces. Process in
blender until smooth. Add to Bowl.
3: Add Cinnamon and eggs to mixing bowl.
4: Stir until well blended.
5: Add rest of ingredients to mixing bowl and continue blending until well mixed.
6: Grease a 6x9 cake pan and pour batter.
7:Pre Heat oven to 180c (360f) and cook for 45 minutes.
let cool down and serve.
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