Archive for healthy eats

Zucchini Nachos

Serves 2

1 Pound Grass Fed Ground Beef
2 Zucchini
1/2 Cup Raw Shredded Cheese
1 Can Black Beans
1/2 Cup Cooked Rice

Taco Seasoning
• 1 tablespoon chili powder
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/4 teaspoon dried oregano
• 1/2 teaspoon paprika
• 1 1/2 teaspoons ground cumin
• 1 teaspoon salt
• 1 teaspoon black pepper

For the Zucchini Chips
• Preheat oven to 425 degrees
• Thinly slice the zucchini using a mandolin. I used #3 thickness.
• Line a paper towel with zucchini slices then top with another paper towel and press out excess moisture. This will help chips to cook faster.
• Spread zucchini slices in an even layer on a cookie cooling wrack & place that on top of a baking sheet. This will help them crisp up. You may have to do several batches.
• Bake for 10-12 minutes until chips begin to brown and crisp. YOU NEED TO KEEP AN EYE ON THEM! There is a fine line between browning and burning & it happens FAST!
• Remove from the oven and sprinkle with salt and pepper.

For the Nachos
• Brown 1 Pound Grass Fed Beef with Taco Seasoning
• Top the zucchini Chips with browned ground beef, black beans, rice & cheese.
• Bake on 350 for 15 to 20 until heated through & cheese is melted.

Cauliflower Crust Grilled Cheese 

Ingredients Cauliflower Grilled Cheese 5

Makes 3 grilled cheese sandwiches

Cauliflower crust “bread” slices

2 Head Cauliflower, cut into small florets

2 free-range Organic Egg, lightly beaten

1 cup Shredded Mozzarella Cheese or Parmesan

½ tsp fine grain sea salt

¼ tsp ground black pepper

Grilled cheese

1 tablespoon grass fed butter, room temperature

6 Slices REAL Cheese Cheddar Cheese – No imitation or processed!

1 Avocado, sliced

1/2 lb. of Bacon

DirectionsCauliflower Grilled Cheese 4

Cauliflower crust “bread” slices

1. Steam cauliflower over med-high heat for 20 minutes or until soft.

2. Preheat oven to 450°F (220°C) place a rack in the middle.

3. Line a baking sheet with parchment paper and liberally grease it with coconut oil. Set aside.

4. Place cauliflower in a mixing bowl & crumble with a fork, let cool

5. Place cauliflower in a tea towel, twist it to squeeze as much moisture as you can (I usually squeeze out over a cup of liquid). This is EXTREMELY important. The cauliflower needs to be dry, otherwise you’ll end up with mushy dough. {Make this step easier on yourself by getting some cheese cloths…. But if you don’t have them it’s okay. The Tea Towel will do the trick.}

6. Transfer the cauliflower back to mixing bowl add egg, mozzarella or parmesan, salt, pepper, mix well.

7. Spread cauliflower mixture onto the lined baking sheet, shape into 6 squares. Place in the oven bake about 16 minutes until golden.

8. Remove, let cool 10 minutes before peeling them off the parchment paper (careful not to break!)

The Sandwich Itself

Heat a pan over medium heat.

Butter one side of each slice of cauliflower crust bread (preferably the top).

Place one slice of bread in the pan, buttered side down, top with cheese, avocado, bacon and the remaining slice of cauliflower crust bread, buttered side up.

Cook until golden brown, about 2 to 4 minutes each side.

Nutrition facts

One grilled cheese yields 374 calories, 29 grams of fat, 8 grams of carbs and 23 grams of protein.

The options are really endless here. If you don’t like avocado you can remove it. You can add any other veggies like peppers, squash, eggplant. Feel free to get creative & make it your own. Please feel free to leave suggested combinations in the comments below. I would love t hear your ideas.

Cauliflower Grilled Cheese 7Cauliflower Grilled Cheese 6

Cauliflower Grilled Cheese 3Cauliflower Grilled Cheese 2

Spiced Slaw

1 1/2 Medium head Red Cabbage – ShreddedCabbage 3

2 Medium Cucumbers – Finley Diced

2 Cups Broccoli Sprouts

1/2 Cup of Spiced Mustard Dressing

Shred the cabbage, finely dice the cucumbers, combine with broccoli sprouts & spiced mustard dressing in a large mixing bowl. Serves 4- 6

Spiced Mustard Dressing

1/4 Cup of spicy brown mustard

2 Tbs Horseradish

2 Tbs White Wine Vinegar

Cabbage 2Cabbage 1

Avocado Tuna Salad

  • 2 cans of tuna in water
  • 1 ripe avocado
  • 1/2 red apple, chopped
  • 1 tbsp pickle juice
  • 1/2 tsp dijon mustard
  • 1/4 tsp cumin
  • 1 tsp dried dill
  • salt and pepper, to taste

  1. In a large bowl, mash up avocado with the back of a fork.
  2. Add in tuna & apple.. Mix well.
  3. Add in pickle juice, dijon, cumin, dill, salt and pepper. Mix well.
  4. Serve on top salad or with black bean chips you get at Trader Joes
  5. Will keep up to 1 week in refrigerator but does not taste the same on day 2!

Roasted Sweet Potato Whip

4 large sweet potatoes, peeled and cut into 1 inch cubes

4 tablespoons honeyRoasted sweet potatoes

2 tablespoons olive oil

2 teaspoon cinnamon

Salt & Pepper to taste

 

Preheat oven to 375 degrees.

In a large bowl combine olive oil, salt, and pepper. Add the sweet potatoes and toss to coat.

Dump potatoes onto a large rimmed baking sheet. Roast for 30 ~ 35 minutes, stirring halfway through cooking.

Remove from oven & place into a large mixing bowl. Add the honey & cinnamon, mix with a hand mixer until smooth.

This makes about 8 servings & is great reheated.

Quinoa Enchilada

  • 1 Pound Ground Turkey – Cooked & Crumbled
  • 1 1/2 cups uncooked Quinoa
  • 1 can (15 ounces) Black Beans
  • 1 can (10 ounces) diced tomatoes with green chilies
  • 1/2 cup Salsa
  • 5 Garlic Cloves – minced
  • 1/2 cup Onion
  • 1/2 cup sweet Bell Peppers
  • 1 cup waterQuinoa Enchiladas 2
  • 1 packet dry Enchilada Seasoning
  • 1/8 tablespoon Cayenne Pepper
  • 1 teaspoon Cumin
  • 2 cups Sharpe Cheddar
  • 1/3 cup fresh cilantro, chopped
  • 2 tablespoons fresh lime juice,
  1. In a large skillet, brown & crumble the ground turkey. Drain and place in the slow cooker.
  2. In the slow cooker add in the uncooked quinoa (rinse first), black beans (drained & rinsed), diced tomatoes & green chilies (do not drain), the salsa, minced garlic, chopped onion, chopped sweet bell pepper (If desired  add a chopped jalapeño)
  3. Add in the water, enchilada seasoning, chili powder & cumin.
  4. Stir everything together really well. Cover the slow cooker and cook on high for 2 1/2 to 3 hours or until all liquid is absorbed. (If your crockpot is new you only need 2 hours for sure. I burned my first batch! ;p)
  5. When it’s done cooking, remove the lid stir. Add in cheese, fresh cilantro (stems removed and chopped) & fresh lime juice.

**** Additional Options**** Sour Cream, Green Onions, 1 small jalapeno, Chopped Green Onions or warm Flower Tortillas.

Turkey Taco Lettuce wraps

1.3 lbs ground turkey

5 cloves garlic – minced

1 tsp cumin

1 tsp salt

1/4 tsp cayenne

1 tsp paprika

1/2 tsp oregano

1 small onion – minced

1/2 cup water

4 oz jar of your favorite salsa

1 Can Black Beans

8 large lettuce leaves from Iceberg lettuce

(optional)

1/2 cup shredded cheddar cheese

Sautee some bell peppers in olive oil

Brown turkey, onion & garlic in a large skillet breaking turkey into small pieces. When no longer pink add dry seasoning, mix well. Add the water, salsa, beans and cover. Simmer on low for about 20 minutes.

Wash and dry the lettuce. Divide the meat equally between the 8 leaves and place in the center of each leaf and top with your favorite taco fixings! With the cheese, 2 wraps are 7 pp (toppings extra).

Dirty Brown Rice

Dirty Brown Rice – 5 Day supply for 2Dirty BR 3

2.5 Cups Brown Rice (Uncooked)

2 Lbs Ground Turkey

1 Tbsp Olive Oil

1/4 tbsp. Cayenne

1/2 Cummings

1/2 CinnamonDirty BR 2

1 Red Onion Diced

5 Scallions Diced

5 Cloves of Garlic Diced

1/2 Bunch Cilantro Minced

In a large stock pot bring 5 cups of water, 2.5 cups of brown rice, and 1 tablespoon of olive oil to a rolling boil over high heat. Once boiling, reduce the heat to low, cover and simmer for 40 minutes ( don’t open lid) until all the water evaporates.

In a separate, large skillet Sauté red onion, garlic, and scallions. Cook in the olive oil until lightly browned. Add turkey and cook for about 10 minutes until browned, stir & break up into small chunks. Add all other seasoning and cook for a few minutes longer. Stir meat mixture into cooked brown rice and adjust seasonings to taste.

Roasted Asparagus

OH My Goodness! Yummy & SO EASY!

1 bunch Asparagus

2 tbsp. Olive Oil

2 tbsp. Almonds Slivers

Preheat oven to 400. Place asparagus on a cooling wrack, place wrack on a cookie sheet to cook. Cook 20 – 25 minutes depending on how tender you like your asparagus.

 Remove from oven, cut into 1/2 inch pieces. Sprinkle with olive oil, sea salt & almond slivers. YUM!!!! Makes a great side dish or a quick healthy snack!

Mac & Cheese Chili

  • 2 Tbsp olive oil
  • 4 Cloves garlic, minced
  • 1 Onion, diced
  • 1 Pound ground beef
  • 8 Cups chicken broth
  • 2 (14.5-ounce) Cans diced tomatoes
  • 2 Cans Great northern beans, drained and rinsed
  • 2 Cans kidney beans, drained and rinsed
  • 1 Packet Chili-O Seasoning
  • 2 Tsps Cumin
  • Salt and pepper, to taste
  • 1 Box uncooked elbows pasta
  • 1 Block Sharpe cheddar cheese, shredded
  • 2 tablespoons chopped fresh parsley leaves

In a large pot sauté garlic & onion in olive oil until fragrant & translucent. Add ground beef, brown until crumbly. Drain excess fat from ground beef.

Return to pot stir in chicken broth, tomatoes, beans, chili powder and cumin; season with salt and pepper. Bring to a simmer and stir in pasta. Bring to a boil; cover, reduce heat and simmer until pasta is cooked through, about 13-15 minutes.

Remove from heat. Top with cheese and cover until melted, about 2 minutes.

Serve immediately, garnished with parsley, if desired.

The kids like sour cream on the side!