Let's Make Some SOUP!

As you may or may not know, I am somewhat famous (hahaha) for my soup.  And what you may also not know is that there is a process to making soups and stocks, and it is really easy!  I took a class in Seattle about 20 years ago that was a “Tools and Techniques” class.  The first session was soups and stocks – which is a good basis for most all other cooking.

So in this issue – we are going to MAKE SOME SOUP and you are going to get some of my most favorite (and the hubster’s favorite) soup recipes.

Step 1 – The BASICs – this is the same for all soups.  You start with a mirepoix (pronounced meer-pwah).  Sounds complicated, but is basically a rough chop of onion, celery, and carrots.  The technical ratio is 2:1:1 – but I usually use one big onion, 1 celery stalk and 1 carrot - (I don’t measure) and sometimes I will add extra carrot for sweetness.  

You put this rough chop in a heavy bottomed pot over medium heat with olive oil, salt and pepper.  You want this to cook until it begins to form brown bits on the bottom of the pan.  Continue to cook until the onion is slightly browned all over.  These brown bits are called “fond”, and FOND is where the flavor is!   This is the basis of all soups.  (If you want to make your soup in a crock pot, I would suggest making several batches of Mirepoix or a big batch and freezing it in separate bags to then thaw and use for your base in the crock pot.)

From this point, you can choose your ingredients:

Chicken Soup!

For Chicken soup, I generally will use left over roasted chicken. Add your chicken and stock to the pot.  I like to use organic chicken stock but now I am using “better than bouillon” because I make a lot of soup in the winter and it takes up a lot less room than boxes of stock!  Add about a quart or so of stock (or more) depending on the size of the pot and how much mirepoix and chicken you have.  If you are going to add rice or noodles, add a bit extra stock.

Then you can add noodles or rice if you prefer.  If you add rice, you need to cook the rice according to the instructions and then add to your soup about 20 minutes before serving.  If you add too soon, it will totally disintegrate. I like Lundburgs Long Grain / Wild Rice Blend and you can get it in the Natural food section at Kroger.  It takes about 45 minutes to cook- so you can be simmering your soup while the rice is cooking.  Add the rice and simmer 10 to 15 minutes and serve.  

Butternut Squash Soup!

For this soup, you need to peel and chop the squash and then toss in olive oil.  Roast in a roasting pan at 425 degrees.  Toss after about 20 minutes and continue to roast until it is browned on all sides.  Let the squash cool a bit and then add the squash and the mirepoix to a blender or food processor and pulse.  I prefer mine somewhat chunky and not too smooth.  You may have to do this in batches.  Return mixture to pot, add stock and then simmer for about 40 minutes.  You may also want to add sage and nutmeg.

Italian White Bean Soup!

For this soup, I use canned Cannellini beans.  I will use two cans rinsed.  I will smash some of them with a potation masher and leave some whole.  Add the Stock and simmer.  Serve with parmesan cheese on top.

NOTES – for Bean and Squash Soup – to make vegetarian, just use vegetable stock.  I also add chopped kale or spinach to all of my soups to add nutrition.  Just throw it in about 20 minutes before serving.

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Tasty Tuesday! Another 1-Pot Wonder!

Mediterranean Meatballs

¼            cup whole wheat bread crumbs (panko if you can find them)

2             lbs lean ground sirloin

2             scallions finely chopped

½            cup finely chopped mint leaves

1             large beaten egg

2             tbs olive oil

6             cloves garlic minced

2             tsp cumin

1/8         tsp cayenne

Salt and pepper

1             28 oz can fire roasted crushed tomatoes with juice

10           whole wheat pitas

5             mini Persian cucumber sliced for serving

In a bowl mix bread crumbs, sirloin, scallions chopped mint, egg, oil and half of garlic, half of cumin, cayenne, salt and pepper.  Mix will with hands.  Form 40 – 1 ½ inch meatballs. 

In slow cooker, stir tomatoes and remaining garlic and cumin and salt and pepper.  Gently stir in meatballs.  Cover and cook on low for 3 to 4 hours until meatballs are cooked through.  Serve with pitas and cucumbers

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Tasty Tuesday! Another Fabulous Slow cooker Recipe!

I have tried this recipe many times and made it on the stove top and in the oven.  This is the first time I have tried it in the slow cooker and I must say, it was delicious and easy!  I hope you enjoy this as much as I did.

Coq au Vin 

6             medium carrots cut into ½ inch chunks

8             oz sliced baby bella mushrooms

2             dried bay leaves

¼            cup all purpose flour

½            tsp dried thyme

8             bone in chicken thighs – skin removed

1             tbs plus 1 tsp olive oil

3             tbs tomato paste

2             cups dry red wine

8             oz peeled pearl onions (about 1 ¾ cups)

4             cups baby arugula – for serving

Combine carrots, mushroom slices and bay leaves in the slow cooker. 

In large bowl combine flour and thyme.  Season chicken with salt and pepper.  Add chicken to bowl with flour mixture and toss until evenly coated. 

In large skillet heat tsp oil over med – high heat.  Add half of chicken and cook, turning once until brown.  About 3 o4 minutes per side.  Repeat with other half and transfer chicken to slow cooker. 

Add tomato paste and wine to skillet and cook, stirring and scraping browned bits.  Boil for one minute and pour over chicken in slow cooker.  Cover and cook on low for 3 to 5 hours until meat is tender.

Serving Size 1 thigh, ½ up cook veggies and ¼ cup of sauce – 327 calories, 9 g fat, 2g fiber, 35g protein, 

14 g carb

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Tasty Tuesday! More One Pot Wonders!

This is another great recipe that is prepared in the crock pot!  Enjoy this on a cold day or night and it will warm you up!

Slow Cooker Pork with Apples

1             tsp poultry seasoning

               Salt and pepper

1             whole 2 lb boneless pork loin roast trimmed of and tied

3             large sweet tart apples such as Gala, cored and cut into eigths

2             fennel bulbs with fronds (about 12 oz total) thinly sliced

1             cup apple cider

Mix the poultry seasoning, salt and pepper in the slow cooker and add the pork roast, rubbing with seasonings to coat.  Toss apples and fennel together and place around and underneath the roast.  Pour in cider.  Cover and cook on low until done – about 5 hours.

Remove to serving platter and pour sauce from slow cooker into a fat separator.  Bring sauce to boil in small sauce pan until reduced by half.  Slice meat and garnish with fennel fonds and serve with sauce on the side.

262 calories, 5 g fiber, 4g fat, 33 prot and 25g carbs

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Tasty Tuesday! Mexican Meatball Soup!

Not only is this recipe delicious and nutritious, it is easy to prepare.  You can cook it one pot!  We call these One Pot Wonders!

One Pot Wonder – Albondigas Soup (Mexican Meatball)

1             onion chopped

1             carrot peeled and diced

1             can chopped tomatoes

6             cups beef broth

1             pound lean ground beef (I use ground round)

¼            cup white rice

¼            cup flour or bread crumbs

1             large egg

¼            tsp salt

1             cup chopped cilantro

In a 4 – 5 quart pan, combine onion, carrot, tomatoes and juices, and 5 ½ cups of the broth and ½ cup of water.  Bring to boil.

While waiting for broth to boil, combine the remaining ½ cup broth, ground beef, rice, flour, egg, salt and ½ of the cilantro.  Mix with your hands to blend well.

Uncover broth and vegetables and drop meat in 1 tablespoon portions in to pan.  Bring to boil and reduce heat to gentle simmer.  Cover pan and cook 20 minutes.  Can be made ahead and kept in refrigerator for 2 days.  Heat to simmering to serve.

315 calories per serving, 22 g protein, 17 g fat, 18g car, 339 mg sodium, 92 mg cholesterol.

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Healthy and Delicious Recipes for that Leftover Turkey!

Spicy Turkey Soft Tacos

Buy prepared Mole or you can prepare from a mix from store in the Mexican section

1             tsp vegetable oil

2             cups shredded cooked turkey

8             6 inch soft corn tortillas

½            cup diced peeled avocado

½            cup bottled salsa

4             line wedges

Preheat oven to 400 degrees.  Prepare mole according to directions.  Heat oil in large nonstick skillet over medium-high heat.  Add turkey, sauté 12 minutes until browned.  Add mole, and cook 4 minutes until liquid is absorbed, stirring occasionally. 

Heat tortillas according package directions.  Spoon ¼ cup turkey mixture onto each tortilla, and roll up.  Top each serving with 2 tbsp avocado and 2 tbs salsa.  Serve with lime wedge. 

This dish pairs well with left over sweet potatoes.

Turkey Alfredo Pizza

1             cup shredded cooked turkey breast

1             cup frozen chopped collard greens or spinach, thawed, drained and squeezed dry

2             tsp lemon juice

½            tsp salt 

¼            tsp pepper

1             garlic clove halved

1             large thin pizza crust (such as boboli)

½            cup light alfredo sauce (like Contadina)

¼            cup shredded fontina cheese

½            tsp crushed red pepper

Preheat over to 450.  Combine first 5 ingredients, toss well.  Rub cut sides of garlic over crusts; discarg garlic.  Spread Alfredo sauce evenly over rust; top with turkey mixture.  Sprinkle with cheese and red pepper.  Bake at 450 for 12 minutes or until crust is crisp.  Yield 6 servings. 

This pairs well with a simple salad of romaine lettuce and balsamic vingarette.

Calories 316 (29% from fat), FAT10.3g, Protein 19.2g, Carb 35.6g, Fiber .6g, Chol 39mg, Iroon 2.5mg, Sodium 837mg, Calcium 351mg.

Asian Turkey Salad

Dressing

¼            cup rice vinegar

¼            cup vegetable broth

1             Tbsp low-sodium soy sauce

2             tsp bottled ground fresh ginger

2             tsp lime juice

1             tsp minced garlic

1             tsp sesame oil (toasted preferably)

½            tsp salt

½            tsp sugar

1             serrano chile

Salad

4             cups thinly sliced napa cabbage

3             cups shredded cooked turkey

1             cup red bell pepper cut into strips

½            cup thinly sliced red onion

½            cup chopped fresh cilantro

¼            cup sliced green onions

1             Tbsp dry-roasted peanuts chopped

Prepare salad dressing by placing first 11 ingredients in a blender and processing until smooth.

To prepare salad, combine cabbage and remaining 6 ingredients in large bowl.  Pour dressing over salad and toss to coat.  Yield 4 servings.

CALORIES 250 (30% from fat), Fat 8.3g, Protein 33.2g, Carb 10.3g, Fiver 3.4g, Chol 80mg, Iron 2.8mg Sodium 592mg, calcium 80mg

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More Healthy Holiday Recipes for YOU!

Ally’s Thanksgiving Day Roasted Vegetables

I do this every year at my Mom’s.  I get her big electric roaster and I put sliced up potatoes, yams, red onions, Brussels sprouts, winter squash, whatever looks good in there.  Toss with a bit of olive oil, salt and pepper and roast until brown an fragrant!  It is a crowd please and a little liter than most of the dishes served.

Crunchy Autumn Vegetable Salad

You can substitute canned sliced beets to simplify preparation

Salad

1             pound beets

½            pounds green beans, trimmed and cut in half

3             cups shredded, peeled celeriac (celery root)

1 ½         cups shredded fennel bulb (about 1 small bulb)
½            cup chopped fresh chives  

Dressing

½            cup plain low fat yogurt

¼            cup lemon juice

3             Tbsp prepared horseradish

1             Tbsp honey

1             Tbsp  Dijon mustard

¾            tsp freshly ground black pepper

¼            tsp kosher salt

1.  To prepare salad, leave root and 1 inch stem on beets and scrub with a brush.  Place beets in medium saucepan, cover with water.  Bring to a boil, cover and reduce heat to simmer for 35 minutes or until tender.  Drain and rinse with code water.  Drain and cool.  Trim off beet roots and rub off skins.  Cut into ¼ inch thick slices and set aside.

2.  Cook green beans in boiling water 4 minutes or until crisp-tender.  Drain and rinse with cold water, drain well.  Combine beans, celeriac, fennel bulb and chopped chives in a large bowl. 

3.  To prepare dressing, combine yogurt and remaining ingredients, and stir will with a whisk.  Pour over green bean mixture, tossing to coat.  Divide beets evenly among 6 salad plates, top each serving with 1 cup of green bean mixture.

CALORIES – 99 (9% from fat), Fat 1g, protein 4.1g, Carb 21g, fiber 4.3g, Chol 1mg, Iron 1.7mg, Sodium 286mg, Calcium 103mg 

Millionaire Salad

2             cups miniature marshmallows

1             cup flaked sweetened coconut

2             11 ounce cans mandarin oranges, drained

1             20 ounce can crushed pineapple in juice, drained

1             8 ounce carton low-fat sour cream (not fat free)

1             8 ounce cartoon plain fat free yogurt

1.  Combine all ingredients in a large bowl.  Cover and chill. 

CALROIES 151 (30% from fat), FAT 5g, Protein 2.9G, Carb 24.8g, Fiber 1g, Chol 6mg, Iron .5mg, Soldium 60mg, Calcium 67mg

Savory Fruited Stuffing

Can be made 24 hours ahead before baking

3 ½         cups fat free, reduced sodium chicken broth

1             cup dried mixed fruit bits

2             Tbsp butter

2             cups finely chopped onion

½            cup thinly sliced celery

1             14 ounce packaged cubed country style stuffing mix (like Pepperidge Farm)

1.  Combine broth and dried fruit in a small microwave-safe bowl; microwave at high for 2 minutes.  Cover and let stand 10 minutes.

Recipes

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Tasty Tuesday! Holiday Recipes for YOU!

From Cooking Light – November 2002 Ultimate Holiday Feast!

Ultimate Roasted Turkey

½            Cup Apple cider

5             Tbsp dark corn syrup divided

1             (12 pound) fresh or frozen turkey, thawed

1             Tbsp poultry seasoning

1             TBSP dried rubbed sage

1             tsp salt

¼            tsp black pepper

4             garlic cloves, sliced

2             Golden Delicious apples, cored and quartered

               Cooking Spray

1             tsp butter

1             (14.5 oz can) fat tree, less sodium chicken broth

1             Tbsp cornstarch

1.  Preheat oven to 375 degrees.

2.  Combine cider and 4 Tbsp corn syrup in a small saucepan, bring to a boil.  Remove from heat and set aside.

3.  Remove and reserve giblets and neck from turkey.  Rinse turkey with cold water and pat dry with paper towels.  Trim excess fat.  Lift wing tips up and over back; tuck under turkey.  Rub seasoning mixture into skin and body cavity.  Place half each of garlic, onion quarters, and apple quarters into body cavity.  Place turkey breast side up in a shallow roasting pan coated with cooking spray.  Arrange remaining garlic, onions and apples around turkey in pan.  Inset a meat thermometer into the meaty part of the thigh, making sure not to touch bone.

4.  Bake at 375 for 45 minutes.  Baste turkey with cider syrup; cover with foil.  Bake an additional 2 hours and 15 minutes or meat thermometer registers 180 degrees, basting with cider syrup 4 times at regular intervals. 

5.  Let turkey stand 10 minutes.  Remove from pan and reserve drippings for sauce.  Place turkey on platter and keep warm.

6.  Strain drippings through a colander into a bowl.  Place a sip top plastic bag inside a 2-cup measuring cup.  Pour drippings into bag; let stand 10 minutes so fat will rise to the top.  Seal bag and carefully snip off 1 bottom corner of bag.  Drain drippings into a bowl, stopping before the fat layer reaches opening.  Discard fat.

7.  While the turkey is baking, melt butter in a medium saucepan over medium-high heat.  Add reserved giblets and neck, sauté 2 minutes on each side until browned.  Add broth and bring to a boil.  Cover, reduce heat and simmer 45 minutes.  Strain mixture through a colander into a bowl discarding solids.  Reserve ¼ cup of broth mixture.  Combine remaining broth mixture with drippings in roasting pan on stovetop over medium heat, scraping pan to loosen browned bits.  Combine ¼ cup of reserved broth mixture and cornstarch; add to roasting pan.  Add 1 Tbsp corn syrup, stirring with whisk.  Bring to a boil, cook 1 minute.  Serve gravy with turkey.  Gravy will be dark and thin. 

CALORIES  331 (24% from fat); Fat 8g, Protein 50.4g, Carbs 9.4 g, Fiber .1g, Chol 130 mg, Iron 3.2mg, Sodium 396mg, Calcium 52mg

Mama’s Corn Bread Dressing

Can be made a day or two ahead

5             Cups Mama’s Corn Bread, Crumbled (home made or store bought)

3             Cups (1 inch) cubed toasted white bread (about 5-1 inch slices)

1             Cup crushed saltine crackers (about 20 crackers)

3             Cups vegetable broth

2             Cups chopped celery

2             Cups chopped onion

¼            cup butter

1 ½         tspn dried rubbed sage

¼            tspn salt

¼            tspn black pepper

2             large eggs

1             large egg white

Cooking spray

1.  Preheat oven to 375 degrees. 

2.  Combine first 3 ingredients in a large bowl.  Combine broth, celery, onion and butter in a large saucepan; bring to a boil.  Reduce head, simmer 10 minutes.  Add broth mixture to corn bread mixture, stirring well.  Add sage and next 4 ingredients; stirring well to combine.

3.  Pour mixture into a 11x17 baking dish coated with cooking spray.  Bake at 375 for 45 minutes; cover and bake an additional 30 minutes until golden.  Makes 12 servings.

CALORIES -243 (39% from fat), FAT 10.5g, Protein 7.1g, Carb 30.4g, CHOL 65mg, IRON 1.9mg, Sodium 622mg, Calcium 68mg

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Tasty Tuesday! Spaghetti Squash with Ricotta and Gremolata!

Spaghetti Squash with Ricotta and Gremolata

Prep: 15 minutes

Cook: 1 hour

Serves: 4

1 Medium spaghetti squash (about 2 lb.)

1 Tbsp. olive oil

    Salt and freshly ground black pepper

4 strips lemon zest

3 Tbsp. coarsely chopped parsley

1 small clove garlic, finely chopped

1 cup whole-milk ricotta

1.      Preheat oven to 350*F. Cut squash in half lengthwise and scoop out seeds. Place squash cut side up in large baking dish, drizzle with olive oil and season with ¼ tsp. each salt and pepper. Cover dish with foil. Bake for 45 to 60 minutes or until flesh is tender when pierced with a knife. Set aside to cool slightly, about 10 minutes.

2.      Make gremolata: slice lemon zest lengthwise into thin matchsticks, and then chop. Add zest to bowl with parsley, garlic and ¼ tsp. each salt and pepper.

3.      Using fork, scrape flesh from squash in long strands. Season with salt and pepper. (you should have about 3 ½ cups.) Divide squash among 4 bowls; top each with ¼ cup ricotta and about 1 Tbsp. gremolata. Drizzle with additional olive oil, if desired.

Serving Size: About ¾ cup squash, plus toppings

212 calories, 13g Fat (6g Sat.), 32mg Chol.,

4g Fiber, 9g Pro., 18g Carb., 456mg Sod., 7g Sugar,

1mg Iron, 190mg Calcium

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Tasty Tuesday - Fall Squash Lasagna!

Fall Squash Lasagna - from Health Magazine

Prep: 35 minutes

Cook: 1 hour 15 minutes

Serves: 8

      9 no-boil lasagna noodles

      2 Tbsp. olive oil

      2 small onions, minced

      4 cloves garlic, minced

      1 tsp. salt

      1 tsp. fresh thyme leaves, chopped

     ¼ cup all-purpose flour

     4 cups low fat (1%) milk

      ½ cup grated parmesan

     ¼ tsp. pepper

1       3-lb. butternut squash, peeled, halved, seeded, cut into ¼ inch slices

1       8-oz. package (2 cups) shredded reduced-fat mozzarella

Basil leaves, optional

1.      Preheat oven to 375*F. Place noodles in a 9-by-13-inch baking dish; cover with cold water. Move noodles around occasionally to prevent sticking.

2.      Warm oil in a large pan over medium-low heat. Add onions, garlic and ¼ tsp. salt. Sauté for 5 minutes. Stir in thyme and flour; cook, stirring, 3 minutes. Add milk in a steady stream, stirring; bring to a boil over medium-high heat. Reduce heat and simmer, stirring, until thickened, 3 minutes. Remove from heat; stir in ¼ cup Parmesan, ¾ tsp. salt and ¼ tsp. pepper.

3.      Drain noodles; place on a plate. Dry baking dish; mist with cooking spray. Spread 1 cup sauce on bottom. Line with 3 noodles; top with a third of squash. Cover with a third of remaining sauce. Sprinkle with ½ cup mozzarella. Repeat layering twice, starting with noodles and ending with mozzarella.

4.      Cover dish tightly with foil. Bake until squash is tender, 35 minutes. Uncover. Sprinkle with remaining Parmesan and mozzarella; bake 15 minutes longer. Let cool for 10 minutes. Garnish with basil, if desired.

Serving Size: one 4 ½ -by- 3 ¼ inch piece

346 calories, 11g Fat (5g Sat.)

26mg Chol., 4g Fiber,

19g Pro., 46g Carb., 631mg Sod., 11g sugar,

2mg Iron, 693mg Calcium 

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Chopped Taco Salad with Shrimp - this is a doozy! try it tonight!

Cooking spray

2 lemons, thinly sliced

2 limes, thinly sliced

3 tbsp chopped fresh oregano ( I have tons of this in my garden!)

3 tbsp extra virgin olive oil

¼ tsp kosher salt

¼ tsp ground black pepper

8 ounces romaine lettuce, chopped

20 large shrimp, peeled and deveined

4 6 inch corn tortillas

1 large ripe tomato diced

1 diced peeled avocado

1 ounce Cotija cheese

Heat grill or grill pan to medium high heat; coat lightly with cooking spray.  Quickly grill the citrus slices in batches and transfer to cutting board and chop finely.  Move to bowl and add oregano olive oil, salt and pepper; mash with back of spoon to combine.  Divide in half.

Arrange lettuce on a serving platter.  Coat grill again.  Grill the shrimp in batches until opaque, brushing with half of the lemon-lime dressing.  Transfer to platter.  Warm the tortillas on the grill until slightly charred, brushing lightly with some of the remaining dressing; transfer to the platter.

Stir diced tomato into remaining lemon-lime dressing.  Arrange avocado on the platter.  Crumble the cheese over the salad and drizzle with the remaining dressing.    

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Curry Coconut Steak and Noodle Salad

6 ounces thick or thin rice flour noodles

2-3 tbsp green curry paste

1 cup light coconut milk

¼ cup chopped fresh cilantro, divided

Zest and juice of 1 lime

¼ tsp kosher salt

¼ tsp freshly ground black pepper

1 pound beef sirloin fillet

3 scallions thinly sliced lengthwise

3 large carrots, peeled and thinly sliced lengthwise with veggie peeler

1 seedless cucumber halved and thinly sliced

1 tbsp chopped peanuts

Handful of fresh mint

Cook noodles according to directions.  Drain and rinse with cold water.

Combine curry paste, coconut milk, half the cilantro, lime zest and juice, salt and pepper in bowl and mix well.

Rub the sirloin with 2 to 3 tbsp of curry mixture and broil (or grill) 4 minutes / side.  Transfer to plate.

Arrange scallions, carrots, cucumber and reserved noodles on a large platter.  Brush steak with more curry sauce.  Thinly slice steak and transfer to platter.  Drizzle with remaining sauce and top with peanuts and cilantro.

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Panko Crusted Oven Fried Fish

1 1/2 pounds thick white fish fillet - like cod or catfish
1 1/2 cup low fat buttermilk
3 tbsp olive oil divided
2 cups whole wheat panko
1/2 tsp salt
1/2 tsp pepper
lime wedges


Preheat oven to 450 degrees.  Soak fillets  in buttermilk.  Coat bottom of a baking dish with 1 tbsp of oil.  Mix panko with salt and pepper and put on plate.


After oven is preheated, remove fish from buttermilk and drain.  Dredge fish in panko patting to make sure panko adheres.  Please fillets in prepared pan and drizzle with remaining 2 tbsp of oil.


Bake fish for 8 to 12 minutes until crisp and golden.

enjoy!

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Moroccan Shrimp with Spinach

Moroccan Shrimp with Spinach

½ tsp ground coriander
½ tsp ground cumin
½ tsp paprika
¼ tsp cayenne
pinch of allspice
¼ tsp salt
1 pound large shrimp, peeled and deveined
10 ounces baby spinach
3 tbsp extra virgin olive oil

Mix the coriander, cumin, paprika, cayenne, allspice and half the salt in small bowl. Place shrimp in a large bowl, add the spice mixture and toss to coat. Cover and refrigerate for 30 minutes.

In a large bowl combine spinach, oil and remaining salt. Divide spinach and shrimp evenly among four sheets of heavy duty aluminum foil. Bring edges of each sheet together and fold tightly to seal.

Heat grill to medium high. Place packets on grill and close cover. Cook until spinach is wilted and shrimp is opaque. About 5 to 7 minutes. Serve immediately.
Enjoy!

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Moroccan Shrimp with Spinach

Moroccan Shrimp with Spinach

½ tsp ground coriander

½ tsp ground cumin

½ tsp paprika

¼ tsp cayenne

pinch  allspice

tsp allspice

¼ tsp salt

1 pound large shrimp, peeled and deveined

10 ounces baby spinach

3 tbsp extra virgin olive oil

Mix the coriander, cumin, paprika, cayenne, allspice and half the salt in small bowl.  Place shrimp in a large bowl, add the spice mixture and toss to coat.  Cover and refrigerate for 30 minutes.

In a large bowl combine spinach, oil and remaining salt.  Divide spinach and shrimp evenly among four sheets of heavy duty aluminum foil.  Bring edges of each sheet together and fold tightly to seal.

Heat grill to medium high.  Place packets on grill and close cover.  Cook until spinach is wilted and shrimp is opaque.  About 5 to 7 minutes.  Serve immediately.

Enjoy!

 

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Healthy Snacking tips from Dr. Bill Sears

Good snacks should partner carbs with protein, fiber and healthy fats.  Below are some suggestions for your healthy snacking!

• baby carrots and hummus


• apple slices and peanut butter


• whole grain cereal with yogurt


• edamme


• string cheese with a piece of fruit


• cottage cheese and fruit


• handful of raw nuts


• blueberries in yogurt


• cherry tomatoes with cheese or cottage cheese


• hard boiled egg


• any fruit

 

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New twist on fruit salad

2 red plums

1 cup rasberries

1 cup blueberries

1 tbsp sugar

1 tbsp orange juice

1/2 tsp cinnamon

2 tbsp unsalted shelled pistachios nuts, chopped

3 mint leaves coarsely chopped

Toss plums and berries with sugar and orange juice and cinnamon.  Let stand 15 minutes.  Serve sprinkled with pistachios.

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Grilled Chicken with Chile and Rosemary

This is from this months Health Mag and it is really good!  I made some changes to make it a bit more healthy!

Combine

2 seeded red serrano chiles;

zest of 1 lemon,

1 finely chopped garlic clove,

1 tablespoon olive oil,

juice of lemon and a

large handful of fresh parsley, finely chopped

in a bowl.  Place this under the skin of cornish hens, or baste onto chicken breasts.  Preheat grill to medium.  Brush grill with olive oil or spray.  Cook until cooked through.

[caption id="attachment_782" align="aligncenter" width="300" caption="YUM!"][/caption]

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Health Magazine's top 10 healthiest fast-food breakfasts

Health asked a team of experts to choose and rank what they thought represented the best mix of complex carbohydrates, protein, and healthy fats in fast food breakfasts.  Here they are in order:

1 - spinach florentine breakfast wrap (Cosi)

2 - Protein Artisan Snack Plate ( Starbucks)

3 - Berry Topper Ideal Meal (Jamba Juice)

4 - Apple cinnamon Oatmeal (AuBonPain)

5 - Scambled egg whites, chicken sausage, and fruit (Denny's)

6 - Fruit & Maple Oatmeal (McDonald's)

7 - Simple & Fit veggie Omelette (IHOP)

8 - Western Egg White & Cheese Muffin Melt (Subway)

9 - Egg White Turkey Sausage Wake up Wrap (Dunkin' Donuts)

10 -  Breakfast Power Sandwich (Panera Bread)

I thought the breakfast power sandwich would have ranked higher.

More information click here.

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Grilled Ahi Tuna Steaks

Grilled Ahi Tuna Steaks
4 Ahi Tuna Steaks (5 – 9 oz. and about 1 inch thick)
3 tbsp olive oil
½ tsp sesame oil
2 tbsp soy sauce
3 tbsp fresh lime juice
1 tbsp minced fresh garlic
1 tbsp minced fresh ginger

Place thawed tuna steaks in a casserole dish. Combine olive oil, sesame oil, soy sauce, lime juice, garlic and ginger in a small mixing bowl. Pour over tuna steaks and marinade in refrigerator for 1 to 2 hours.

Place tuna steaks on grill over medium heat. Cover and grill, turning once, 7 to 10 minutes depending on desired rareness. Serve with lime slices or desired vegetables.

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