Strawberry Basil Brushetta

Posted on July 12, 2012 by alex

This is a fun, unique variation on a classic appetizer!  The strawberries are a great alternative to tomatoes and when combined with goat cheese and balsamic is a perfect dish for summer BBQs and picnics.

Ingredients

  • 1 whole wheat baguette
  • 4 oz. goat cheese
  • 1 pint strawberries
  • 1/4 cup fresh basil
  • 2 tbsp. balsamic vinegar
  • 1 tbsp. agave nectar

Directions

  • Diagonally slice baguette into 1/2 inch slices and use oven to broil until slightly toasted
  • Dice strawberries into bite size pieces and place in a medium bowl
  • Mince basil fresh basil and add to strawberries
  • Whisk together balsamic vinegar and agave nectar and pour over strawberries and basil
  • Thinly slice goat cheese and assemble brushetta with baguette, goat cheese, and strawberry topping
Posted in Vegetarian | Leave a comment

Quinoa Fruit Salad

Posted on July 11, 2012 by alex

This recipe is great for a hot summer day.  It’s light and refreshing and contains tons of fresh fruit full of antioxidants. It is made with quinoa which is actually not a grain.  It is a seed and completely free of gluten which makes it easier to digest and allows the body to better absorb important nutrients.  It is a complete protein, containing all of the essential amino acids, and full of fiber.  The best part about this dish is that it’s a great meal for breakfast, lunch or dinner!

Ingredients

Makes 13 servings

  • 1 cup quinoa
  • 1 1/2 cup strawberries, chopped
  • 1 1/2 cup blueberries
  • 1 1/2 cup peaches, chopped
  • 1/4 cup basil
  • 1 lime
  • 3 tbsp. honey

Directions

  • In a medium saucepan, combine 1 cup of quinoa with 2 cups of water and bring to a boil over medium heat stirring occasionally
  • Let boil for 5 minutes then reduce heat to a simmer and cook for an additional 10 minutes or until water has completely evaporated
  • While quinoa is cooking, chop strawberries, mango, and basil and combine with with blueberries in a large bowl
  • Whisk together juice of 1 lime and honey, set aside
  • Once quinoa has cooled, add to fruit mixture, top with dressing, and stir

Nutritional Information

Serving Size: 1/2 cup (75 grams), Calories: 92, Calories from Fat: 9, Total Fat: 1g, Saturated Fat: 0g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 2mg, Total Carbohydrates: 20g, Dietary Fiber: 2g, Sugars: 9g, Protein: 2g, Vitamin A: 4%, Vitamin C: 31%, Calcium: 1%, Iron: 4%

 

Posted in Salads | 2 Comments

Cranberry Oatmeal Breakfast Cookies

Posted on July 9, 2012 by alex

These low-fat cookies are great for a breakfast on the go! Instead of taking the time to make a bowl of oatmeal in the morning, bake these breakfast cookies the night before and grab and go in the morning for a filling breakfast full of fiber.

Ingredients

  • 3 ripe bananas
  • 1/3 cup nonfat Greek yogurt
  • 2 cups quick cooking oats
  • 1/4 cup almond milk (or skim milk)
  • 1/4 cup peanut butter
  • 1 tbsp. honey
  • 1 tsp. vanilla
  • 1/2 cup dried cranberries

Directions

  • Preheat oven to 350 degrees
  • In a large mixing bowl, mash bananas and add in Greek yogurt
  • Combine oats, milk, peanut butter, honey, vanilla, and dried cranberries until incorporated into batter
  • Spray baking sheet with canola oil cooking spray and distribute portions of cookie batter onto tray
  • Bake for 12-15 minutes
  • Makes about 20 small or 14 large cookies


Nutritional Information

Serving Size: 1 small cookie (42g), Calories: 81, Calories from Fat: 19, Total Fat: 2g, Saturated Fat: 0g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 20mg, Total Carbohydrates: 13g, Dietary Fiber: 2g, Sugars: 5g, Protein: 3g, Vitamin A: 0%, Vitamin C: 3%, Calcium: 2%, Iron: 3%

Posted in Breakfast, Uncategorized | Leave a comment

Stuffed Bell Peppers

Posted on July 9, 2012 by alex

Ingredients

  • 3 large bell peppers
  • 1 tbsp. olive oil
  • 1 small yellow onion, chopped
  • 1/2 lb. lean ground turkey
  • 1 can black beans
  • 1 cup corn, canned or frozen
  • 2 cups cooked brown rice
  • 1 1/2 tbsp. taco seasoning
  • Shredded cheddar cheese
  • Cilantro

Directions

  • Preheat oven to 375 degrees and prepare baking sheet with foil
  • Slice bell peppers in half, removing seeds but leaving the stems on
  • Place face-down on baking sheet, lightly coat with olive oil and bake for about 20 minutes, until all the way cooked through

  • While the peppers are baking, heat skillet to medium-high heat and saute onion and ground turkey until onions become transparent and meat is cooked through, remove from heat
  • Strain and thoroughly rinse black beans and corn to reduce sodium content of canned goods
  • In a medium bowl, combine cooked onion and turkey, beans, corn, rice, and taco seasoning

  • When peppers have finished cooking, remove from oven and let cool until able to handle
  • Flip over peppers and stuff turkey mixture equally among peppers
  • Place peppers in oven to cook for another 10 minutes
  • Just before 10 minutes is up, top peppers with shredded cheddar cheese
  • Remove from oven, let cool and top with freshly chopped cilantro
Posted in Dinner | Leave a comment

Salmon Caesar Salad with Tofu Dressing

Posted on July 5, 2012 by alex

Ingredients

Salad

  • 1 lb. fresh salmon
  • 2 tbsp. olive oil
  • 2 tbsp. fresh lemon juice
  • Pepper to taste
  • 3 shallots
  • 2 tbsp. fresh basil
  • 2 tbsp. fresh oregano
  • 2 tbsp. fresh parsley
  • 2 gloves garlic
  • 1 head romaine lettuce
  • Additional pepper, parmesan cheese, croutons- optional

Dressing

  • 1/2 cup shredded reduced-fat parmesan cheese
  • 2 cloves garlic
  • 2 tbsp. Dijon mustard
  • 3 tsp. fresh lemon juice
  • 2 tsp. Worcestershire sauce
  • 1/4 tsp. ground black pepper
  • 1 cup soft tofu
  • 2 tbsp. white wine vinegar

Directions

  • Preheat oven to 375 degrees and lay salmon on baking sheet prepared with foil
  • Combine olive oil, lemon juice, and pepper in a small bowl
  • Finely chop shallots, basil, oregano, parsley, and garlic and add to marinade
  • Generously cover salmon with marinade and bake for about 20 minutes, or until opaque inside
  • While salmon is baking, prepare dressing by pulsing parmesan cheese, garlic, mustard, lemon juice, Worcestershire, pepper, tofu, and vinegar in a blender and process until smooth
  • Additional vinegar or water may be added to reach the desired dressing consistency
  • After salmon is cooked and slightly cooled, chop into bite size pieces and assemble on a bed of romaine lettuce
  • Top with Tofu Caesar dressing and toss with additional parmesan, pepper, and croutons if desired

Nutritional Information

Tofu Casear Dressing

Serving Size: about 2 tbsp. (51 grams), Calories: 56, Calories from Fat: 33, Total Fat: 4g, Saturated Fat: 1g, Trans Fat: 0g, Cholesterol: 6mg, Sodium: 137mg, Total Carbohydrate: 3g, Dietary Fiber: 0g, Sugars: 2g, Protein: 3g, Vitamin A: 1%, Vitamin C: 2%, Calcium: 6%, Iron: 3%

 

Posted in Dressings, Fish, Salads | Leave a comment