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Fall in Love with Fall Foods

8:35 AM, Oct 9, 2012   |    comments
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Apples, pears, winter squash, pumpkin seeds, cinnamon, ginger, nutmeg, sage, bok choy, pomegranate, Brussels sprouts, pecans, sweet potatoes, persimmons, leeks, cranberries, turkey, cauliflower, broccoli, Swiss chard, oats - this group of foods make up our favorites of the season. They all are healthy, delicious, and versatile so dive in and enjoy!

 

We often do our big grocery shop for the week on Sundays, picking up a few fresh veggies during the week as needed. Choose whatever day you works for you to find a few extra hours to prepare for the week ahead.  For this big shop, we bring a lot of canvas bags and we go for it. We get all of our root vegetables, enough greens to last half way through the week, milk and eggs if needed, nuts and seeds, staples like oils and spices, and protein (usually we'll freeze half when we get home). Our ultimate goal includes eating vegetarian at least two nights per week, fish at least twice per week, chicken twice per week and then usually turkey another night. During the summer we cut down on grains considerably and as the temperatures drop we find we crave warm quinoa or brown rice on occasion with dinner. 

 

Here's a menu we hope will appeal to most. If you are currently eating an "omnivore" diet then you might experiment with planning out your weekly meat consumption and consider incorporating at least one if not more days of vegetarian or vegan fare. If you are already eating a vegan diet then you will have to altar some of the days here for obvious reasons. The goal of this week long meal plan is just to get you inspired to get outside of your comfort zone and try a few new foods or recipes. If you don't have time to prepare something, don't stress out about it, just have something healthy that you know works for you. A hearty bowl of soup or mixed greens with some grilled protein can always fill in when you're in a time crunch or simply don't feel like spending a lot of time in the kitchen. Just be mindful of sodium intake if your purchasing your soup from somewhere outside the home and be very mindful of salad dressings and their not so healthy ingredients that get sneaked in. If you're not big on homemade dressings, a little lemon juice or red wine vinegar, olive oil, a pinch of salt and pepper can go a long way. Enjoy.

 

* Indicates that recipes follow in recipe section

 

Sunday

Breakfast: Apple Nut Pancakes*

Snack: 1 medium pear (with/without 1 string cheese)

Lunch: Turkey Taco Salad*

Snack: 1 protein smoothie* or healthy bar with at least 10 grams protein

Dinner: Marinated Steak with Pomegranate Sauce* serve with baked sweet potato and side of Swiss chard stir fried in olive oil.

 

Monday (Meatless Monday)

Breakfast: Quinoa Breakfast Cakes*

Snack: 6 ounces almond milk blended or shaken with 1 serving of your favorite protein powder

Lunch: Butternut Squash Soup* with Grilled Cheese Croutons (optional: this is basically making a grilled cheese sandwich on whole grain bread and cutting it into bite size pieces and placing on top of the soup. A serving is equal to about ½ sandwich)

Snack: 1 apple with 1 tablespoon nut butter (almond butter, peanut butter, etc)

Dinner: Seared tofu* with sautéed spinach and brown rice

 

Tuesday

Breakfast: 2 eggs (prepared as preferred) with 2 cups sautéed greens in olive oil

Snack: 1slice grain-free banana bread*

Lunch: Waldorf Chicken Pecan Salad*

Snack: Hummus* with 2 carrots sliced into "sticks" and/or ½ bell pepper sliced

Dinner: Corn-Pine nut Encrusted Halibut* with1 cup roasted or steamed cauliflower

 

Wednesday

Breakfast: 1 cup plain lowfat Greek-style yogurt with 1 tablespoon slivered almonds and 2 dates

Snack: 1 apple with nut butter

Lunch:  Salmon Nicoise Salad*

Snack: 1 serving favorite protein powder mixed in water or 6 ounces milk of choice - for bonus add 1 serving powdered greens or spirulina

Dinner: Chicken Marsala* - Serve with Persimmon Salad with Toasted Walnuts and Dried Cranberries*

 

Thursday (second Meatless day of the week)

Breakfast: Steel cut oatmeal with cinnamon and 1 sliced pear

Snack: ½ cup lowfat cottage cheese, 1 serving fruit or vegetable

Lunch: Edamame Salad*

Snack: Protein smoothie or favorite snack bar with at least 10 grams protein

Dinner: Zucchini Pasta Primavera*Note: This is a raw dish that requires some extra time. If you're not up for it, prepare your favorite whole grain pasta or quinoa and serve with tons of vegetables like squash, cauliflower and broccoli, marinara and ground lean protein or tempeh.

 

Friday

Breakfast: Grain free pancakes* with 1 plum or ½ cup berries

Snack: 1 string cheese with 1 pear (try a new variety)

Lunch: Kale Soup with Chicken Sausage*

Snack: 2 tablespoons pumpkin seeds plus 2 tablespoons dried cranberries

Dinner: Gingery Peanut Lime Salmon* with Brown Rice and Broccoli

 

Saturday

Breakfast: Swiss Chard Fritatta*with acorn squash hash (simply grate acorn squash, mix in one egg, a little salt and pepper and cook as you would regular hash browns)

Snack: 1 apple (try a new variety) with 1 tablespoon peanut butter or nut butter of choice

Lunch: Arugula salad with protein of choice on top (recommended smoked salmon or tuna), topped with Tarragon Vinaigrette* and sliced Heirloom tomatoes

Snack: 1 protein smoothie with 6 ounces milk of choice or water, 1 scoop protein powder, ½ cup kale, ½ cup berries (or your snack bar of choice with at least 10 grams protein)

Dinner: Turkey Meatloaf* with Stir Fried Vegetables and/or Baked and Stuffed Carnival Squash*

 

Recipes (listed alphabetically)

Apple Nut Pancakes

Serves 4

1 egg

1/2 cup lowfat milk

1/2 cup Greek style yogurt

2 tablespoons melted unsalted butter

1/2 teaspoon vanilla extract

1 1/4 cups whole wheat pastry flour

1 teaspoon baking powder

1 tablespoon sugar

1 teaspoon cinnamon

1/4 teaspoon grated nutmeg

1 small Granny Smith apple, peeled and grated

1/2 cup chopped walnuts

Preheat griddle or skillet to medium high.

Whisk the eggs with the milk, yogurt, melted butter, and vanilla extract in a large bowl.

In another bowl, whisk the flour, baking powder, sugar, cinnamon, and nutmeg.

Combine the wet and the dry ingredients and stir in the grated apples and walnuts.

Ladle batter onto the griddle or skillet (about 2-3 tablespoons worth). When they start to bubble, flip the pancakes and cook them for an additional two or three minutes or until lightly browned.

 

Per Serving: 378Calories; 19g Fat (2g sat); 13g Protein; 42g Carbohydrate; 6g Sugars; 7g Dietary Fiber; 57mg Cholesterol; 173mg Sodium.

Butternut Squash Soup

Serves 8

Ingredients:

2 tablespoons butter or ghee

1 medium onion, chopped (1/2 cup)

2 cups vegetable or chicken broth

1 pound butternut squash, peeled, seeded and cut into 1-inch cubes

2 medium pears, peeled and sliced

1 tablespoon rosemary, chopped

1 teaspoon fresh ginger, minced

1/4 teaspoon sea salt

1/4 teaspoon white pepper

1/4 teaspoon ground coriander

1/4 teaspoon ground cinnamon

1 cup milk of choice (2%, almond milk or soy milk)

1 medium unpeeled pear, sliced

1/2 cup chopped pecans, toasted

 

Directions:

Melt butter or ghee in Dutch oven over medium heat. Cook onion in ghee, stirring occasionally, until tender. Stir in broth, squash, 2 sliced pears, rosemary, ginger, salt, white pepper and coriander. Heat to boiling; reduce heat. Cover and simmer 10 to 15 minutes or until squash is tender.

 

Pour about half of the soup into food processor or blender. Cover and process until smooth; pour into another container. Repeat with remaining soup. Return soup to Dutch oven.

 

Stir milk into soup. Heat over medium heat, stirring frequently, until hot (do not boil). Garnish (as desired) with sliced unpeeled pear and pecans.

 

Per Serving: 248 Calories; 19g Fat (66.7% calories from fat); 3g Protein; 19g Carbohydrate; 3g Dietary Fiber; 41mg Cholesterol; 209mg Sodium. 

**Note: Apples also work well in lieu of pears.

Baked and Stuffed Carnival Squash

Serves 2

 

1 carnival or acorn squash, cut in half (seeds removed)

1 medium Granny Smith apple, peeled, cored, and diced

2 tablespoons melted butter

2 teaspoons maple syrup

½ teaspoon lemon juice

¼ teaspoon ground cinnamon

¼ cup chopped walnuts (optional)

 

Preheat oven to 375 degrees F. Cut squash in half lengthwise and remove pulpy strands and seeds.

 

In a bowl, combine butter, lemon juice, cinnamon, brown sugar, and chopped apples. Place half of the mixture into the hollow scoop of each squash half. Place upright on a greased cookie sheet and roast for about 35 to 45 minutes or until squash is soft and tender on the inside.  You can test this with the prongs of a fork and if the flesh is easily pierced, it is done. Serve with chopped walnuts on top if desired.

Chicken Marsala

 

Serves 4

 

flour, for dredging (about 1/3 cup - we use brown rice flour but you can use all purpose)

1 1/4 pounds boneless, skinless chicken breast, pounded thin

2 tablespoons olive oil, divided

1 tablespoon butter

3 cups sliced mushrooms

1/2 medium red onion, thinly sliced

2 cloves garlic, minced

1/2 cup dry Marsala wine

1 cup low sodium chicken broth, or beef broth

1 tablespoon cornstarch

3 tablespoons fresh basil, chopped

Salt and pepper to taste

 

Place flour in a shallow bowl. Pound each chicken breast between two sheets of wax paper or plastic wrap. Dredge each chicken breast in the flour and then pat or shake it so all the excess flour falls off.

 

Heat 1 tablespoon oil plus 1 tablespoon of butter in a large skillet over medium-high heat until hot. Add chicken and brown on both sides (about 3 minutes each side. Transfer to plate and cover to keep warm.

 

Add another tablespoon of olive oil back to the skillet and return to medium high heat. Cook mushrooms, onion, and garlic, stirring often for about three or four minutes. Add the Marsala wine and simmer for another 3 minutes. Combine broth and cornstarch; mix well. Add broth mixture to skillet and return chicken to skillet. Simmer uncovered 2 to 3 minutes or until sauce thickens, stirring occasionally.

 

Serve one chicken breast topped with 1/4 mushroom mixture over whole grain noodles or brown rice. Top with fresh basil and season with salt and pepper if desired.

 

Per Serving: 300 Calories; 12g Fat (3g Sat); 37g Protein; 7g Carbohydrate; less than 1g Sugars; 1g Dietary Fiber; 90mg Cholesterol; 136mg Sodium.

 

Marsala wine is an Italian fortified wine. You can find Marsala wine at most liquor stores and some grocery stores. We usually use sweet Marsala wine in this recipe.

Corn-Pine nut Encrusted Halibut

 

Serves 4

1 1/2 pounds halibut fillets

2 eggs

1/2 cup rice flour

1/2 cup cornmeal, whole-grain, torn into small pieces

1/2 cup pine nuts

1 tablespoon dried thyme

1 teaspoon sea salt

1 teaspoon black pepper

1 tablespoon olive oil

1 tablespoon butter

1 medium lemon, sliced into quarters for garnish

 

Preheat your oven to 350 degrees.

 

Skin and rinse halibut fillets, pat dry and set aside. Alternatively, leave skin on and simply dredge just the top of the fish.

 

In a small shallow dish or bowl, whisk eggs together.

 

Place rice flour, cornmeal, pine nuts and spices in a food processor fitted with the S-blade.  Process until the mixture is finely crumbled.  Place mixture in a shallow bowl or plate (for dredging fish).

 

Gently dip the fillets into the egg mixtre or use a pastry brush to gently coat the fish with the egg mixture. Immediately dredge the fish in the flour mixture and set aside.

 

Combine olive oil and butter in a large skillet and heat over medium-high heat.  When the butter has melted, add fillets so that each one completely comes in contact with the bottom of the skillet (you'll want to toast or brown the crust).  Sear each side about 4-5 minutes.  Transfer the fillets to an oven-proof baking dish coated with cooking spray or parchment and bake an additional 15 to 20 minutes at 350 degrees.

 

Garnish with fresh lemon.

 

Per Serving: 511 Calories; 22g Fat (5g sat); 45g Protein; 33g Carbohydrate; 3g Dietary Fiber; 168mg Cholesterol; 633mg Sodium. 

Edamame Salad

 

Serves 2

 

1/2 cup pinto beans, cooked

1 1/2 cups cooked brown rice

1 cup edamame** (feel free to substitute another legume like garbanzo beans)

1/2 medium avocado

1/2 medium red bell pepper

1 medium tomato, seeded and chopped

1/4 tablespoon scallions, chopped

2 tablespoons fresh cilantro, chopped

2 teaspoons fresh lime juice

1 tablespoon grapeseed oil

1 dash salt and pepper

 

In a medium size mixing bowl combine beans, rice, edamame, avocado, red bell pepper, and scallions. Toss until well combined. Add cilantro, lime juice, grapeseed oil, salt, and pepper and toss again until well coated.

 

Per Serving: 265 Calories; 11g Fat (1g Sat); 11g Protein; 33g Carbohydrate; 5g Sugars; 7g Dietary Fiber; 0mg Cholesterol; 55mg Sodium.

Grain Free Banana Bread - 2nd version

 

Makes about 12 servings (can also be made into muffins)

 

3 cups almond meal flour

2 teaspoons baking soda

1/2 teaspoon salt

3 teaspoons cinnamon

1/4 cup coconut oil, melted

4 large eggs

3 teaspoons vanilla extract

2 bananas, ripe and mashed

 

Preheat oven to 375.

 

Prepare 9 x 5 " loaf pan by spraying with cooking oil and lining with parchment paper.

Mix the almond flour, baking soda, cinnamon and salt in a small bowl.

 

In another bowl, whisk together the coconut oil, eggs, and vanilla.

 

Combine the flour mixture with the egg/oil mixture and stir until well blended.

 

Add the mashed bananas and stir until well mixed and banana is evenly distributed.

 

Pour batter into prepared loaf pan. Bake for about 30 minutes or until a toothpick comes out clean.

 

**For an added nut and calorie blast, add 1/2 cup chopped walnuts when you stir in the bananas.

 

Per Serving (excluding unknown items): 424 Calories; 6g Fat (4g sat); 15g Protein; 18g Carbohydrate; 7g Dietary Fiber; 71mg Cholesterol; 322mg Sodium.

 

Recipe adapted from Paleo Comfort Foods by Julie & Charles Mayfield

 

 

Gingery Peanut Lime Salmon

 

Serves 4

 

4 5-ounce wild salmon fillets

1 can lite coconut milk (14 oz)

1 tablespoon peanut butter

2 tablespoons lime juice

2 inch fresh ginger, peeled and chopped

2 garlic cloves, finely chopped

1 teaspoon ground coriander

1 pinch sea salt to taste

2 tablespoons fresh basil

 

2 cups cooked brown rice

4 cups broccoli

 

Preheat oven to 400°F.

 

Place the fish fillets in a shallow ovenproof baking dish coated with cooking oil spray.

 

Whisk together the coconut milk, peanut butter, lime juice. ginger, garlic, coriander, and salt.  Pour this mixture on top of the fish. Bake for 25 to 35 minutes or until desired doneness.

 

Serve fish on a bed of cooked brown rice and a side of steamed broccoli. Serve with fresh chopped basil on top.

 

Per Serving (including rice and broccoli): 332 Calories; 8g Fat (1g Sat); 34g Protein; 31g Carbohydrate; less than 1g Sugar; 4g Dietary Fiber; 74mg Cholesterol; 136mg Sodium.

Grain-Free Pancakes

Makes two 5-inch pancakes

1/2 cup almond meal (also called almond flour)

2 eggs

1 to 2 tablespoons ground flax

1/2 teaspoon baking powder

1 to 2 teaspoons cinnamon

1 serving of whey or any kind of protein that you like

optional: fresh berries

Stir or whisk all of the ingredients together until smooth. Ladle onto medium hot griddle lightly coated with cooking oil spray. Cook about 2 to 3 minutes on each side until golden brown.

Serve with a side of Greek yogurt, berries, or for a fun treat look for sweet potato puree and smooth it on.

Hummus

 

15 ounces chickpeas, cooked

2 tablespoons sesame tahini

1 clove garlic, minced

1 tablespoon olive oil

1/4 teaspoon ground cumin

1/4 teaspoon salt

2 tablespoons fresh lemon juice

water , as needed to thin

1 teaspoon fresh parsley, chopped

 

Combine the chickpeas, tahini, garlic, olive oil, cumin, salt, and lemon juice in a food processor; process until smooth. Add water to thin as necessary. Garnish with fresh parsley.

 

Per Serving: 233 Calories; 7g Fat (1g Sat); 11g Protein; 34g Carbohydrate; 10g Dietary Fiber; 0mg Cholesterol; 84mg Sodium.

 

Hummus is amazingly versatile. Experiment with different add-ins like roasted red bell pepper, sundried tomatoes, olives, artichoke hearts, red onion, black beans, or spinach. Spread on crackers or use as a dip for raw vegetables.

Kale Soup with Chicken Sausage

 

You can easily make this dish vegan by substituting vegetable broth for the chicken broth and omitting the chicken sausage or substituting with a soy-based sausage.

 

Serves 6

 

1 medium onion, coarsely chopped

2 tablespoons olive oil

2 medium carrots, diced

2 links natural chicken sausage, crumbled or diced

2 garlic cloves, minced

1 can whole tomatoes

6 cups low sodium chicken broth, or veggie broth

1/2 teaspoon thyme

1/2 pound kale, stems and center ribs removed - leaves coarsely chopped

1 can garbanzo beans, canned, drained

1/3 cup grated parmesan cheese, divided - optional

salt and pepper, to taste

 

Add onion and olive oil to a large stock pot and heat over medium high. Stir in the carrots and sausage and cook for an additional 5 minutes. Lower heat to medium, stir in the garlic being careful not to let it brown. Add the tomatoes and stir with a wooden spoon, breaking up the tomatoes a bit so that their juice is released and the tomatoes are in pieces. Add broth and thyme, and stir until well combined.

 

Add the kale and garbanzo beans and simmer over low heat until the kale is tender, about 15 minutes.

 

Per Serving: 249 Calories; 10g Fat (2g sat); 22g Protein; 21g Carbohydrate; 4g Dietary Fiber; 25mg Cholesterol; 894mg Sodium.

Marinated Steak with Pomegranate Sauce

 

Serves 4

 

1 1/2 pounds flank steak or tenderloin

1/3 cup low sodium soy sauce

1/3 cup red wine vinegar

2 tablespoons honey

2 tablespoons grated ginger root

1 garlic clove, minced

1/2 teaspoon ground cinnamon

1 small onion, sliced

 

6 fluid ounces 100% pomegranate juice (no sugar added)

1/4 cup low sodium beef broth

1 sprig thyme

1 small cinnamon stick

2 tablespoons red wine, such as pinot noir

1/2 cup pomegranate seeds (arils)

 

Place meat in a large shallow glass baking dish. Combine soy sauce, vinegar, honey, ginger, garlic and cinnamon and pour over meat. Place sliced onion on top of meat. Cover and marinate for at least 2 hours and up to 24 hours. Turn once while it is marinating.

 

While steak is marinating, prepare sauce. Combine pomegranate juice, broth, thyme sprig, and cinnamon stick in a saucepan and bring to a boil, then reduce the heat to low and simmer for 20 to 30 minutes or until reduced by half. Remove thyme sprig and cinnamon stick. Stir in the red wine and remove from heat. If a thick sauce is desired you can thin with a little bit (1/2 teaspoon) of cornstarch. 

 

Bring steak to room temperature. Preheat grill to medium high or preheat broiler. Grill about 5 to 7 minutes on each side for medium-rare. Allow steak to rest 5 to 8 minutes before slicing. Slice thinly on the diagonal across grain of the meat.

 

Serve steak drizzled with 2 tablespoons of pomegranate sauce and 1 teaspoon pomegranate seeds.

 

Per Serving: 411 Calories; 18g Fat (at); 36g Protein; 26g Carbohydrate; 17g Sugars; 3g Dietary Fiber; 87mg Cholesterol; 929mg Sodium.

 

An Israeli study suggests that pomegranate juice may offer health benefits for diabetics, despite the juice containing significant sugar concentrations.

"PJ consumption by diabetic patients did not worsen the diabetic parameters, but rather resulted in anti-oxidative effects on serum and macrophages, which could contribute to attenuation of atherosclerosis development in these patients."[Atherosclerosis. 2006 Aug;187(2):363-71.]

 

Persimmon Salad with Toasted Walnuts and Dried Cranberries

Serves 2 

 

1 Tbs. olive oil

1 Tbs. rice vinegar

2 tsp. Dijon mustard

3 cups mesclun greens

1/2 ripe persimmon, halved and cut into fans (1/2 cup)

1/4 cup chopped fresh fennel bulb

2 Tbs. dried cranberries, coarsely chopped

2 Tbs. chopped toasted walnuts

 

1. Whisk together oil, vinegar, and mustard in small bowl. Season with salt and pepper, if desired.

2. Arrange mesclun greens on 2 salad plates, and divide persimmon fans, fennel, cranberries, and toasted walnuts between them. Drizzle dressing over salads, and season with salt and pepper, if desired.

 

Per Serving: 162 Calories; 12g Fat (1g sat); 2g Protein; 14g Carbohydrate; 2g Fiber; 0mg Cholesterol; 137mg Sodium

 

Quinoa Breakfast Cakes

Makes about 16 "cakes" - Serves 8

1 cup quinoa

2 cups low sodium vegetable broth

 4 large eggs, beaten

1 cup oats

1 small yellow finely chopped

¼ freshly grated Manchego or Asiago cheese

½ cup baby spinach (or other greens), finely chopped

¼ cup finely shredded carrot

1 pinch garlic powder

¼ teaspoon each salt and pepper

Cooking oil spray

To cook quinoa: Combine 1cup of well-rinsed uncooked quinoa with 2 cups low sodium vegetable broth. Bring to a boil, cover, decrease the heat, and simmer for 15 to 20 minutes, until the quinoa is tender and liquid has been absorbed.

Beat the eggs in a medium size mixing bowl. Stir in one cup of the cooked quinoa (save the rest for another recipe) and oats. Add the onion, cheese, spinach, carrots, garlic, salt, and pepper. Mix well and let sit for a few minutes so the oats can absorb some of the moisture. Form the mixture into ten to twelve small patties.

Heat a large heavy skillet coating with cooking oil spray over medium-low heat. Add patties to skillet so that they are not too crowded - about 5 to 6 should fit. Low heat to medium and cook for about 6 minutes on the first side. Carefully flip the patties with a spatula and cook the second sides for 4 minutes (uncovered), or until golden. Check the underside to prevent burning - you may need to lower the heat even further depending on the type of skillet you are using.

Remove the patties from the skillet to a plate lined with a paper towel or cloth kitchen towel while you cook the remaining patties. You may also keep them warm in a low temperature oven.

Serve with a side of roasted red pepper sauce or chipotle hollandaise if desired.

Per Serving : 223 Calories; 6g Fat (2g sat); 13g Protein; 30g Carbohydrate; less than 1g Sugar; 4g Dietary Fiber; 109mg Cholesterol; 259mg Sodium

 

 

Salmon Nicoise Salad

 

Serves 4

 

1 head Bibb lettuce

1 cup green beans, lightly cooked and cooled

1 large tomato, sliced into wedges

1 small red pepper, thinly sliced

1/2 cup thinly sliced red onions

3 tablespoons olive oil

3 tablespoons white wine vinegar

1/2 teaspoon dry mustard

1 clove garlic, minced

8 ounces cooked wild salmon (boneless and skinless)

4 medium hard boiled eggs, peeled and halved

1 1/2 tablespoons capers

 

Wash and dry lettuce. Tear leaves into bite-size pieces. Add lettuce to a large mixing bowl and toss together the beans, tomato, red pepper and red onion .

In another bowl, whisk together olive oil, vinegar, mustard, and garlic.

Divide salad onto four plates and top with 2 ounces of cooked salmon (you can use fresh grilled, canned, or smoked).

 

Arrange two hard-boiled egg halves on each side of the plate and sprinkle a teaspoon of capers over the salad. Drizzle vinaigrette evenly over the salad just prior to serving.

 

Per Serving: 283 Calories; 19g Fat (4g Sat); 19g Protein; 9g Carbohydrate; 2g Sugars; 3g Dietary Fiber; 243mg Cholesterol; 413mg Sodium.

Seared Tofu

Serves 4

Ingredients:

1 tablespoon sesame oil

1/2 teaspoon dried red pepper

1 teaspoon fresh ginger, minced

1 clove garlic, minced

1 tablespoon tamari soy sauce, divided

16 ounces tofu, cut into triangles**

 

Directions:

Heat 1 tablespoon sesame oil in a fry pan (cast iron if available), add 1/2 teaspoon dried red pepper, fresh ginger, and garlic. Cook and stir over medium heat for 2 to 3 minutes. Sprinkle tofu with 1/2 tablespoon tamari on each side.  Pan sear in herbs for about 3 minutes on each side - until lightly browned.

 

Per Serving: 121 Calories; 9g Fat (61.4% calories from fat); 10g Protein; 3g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 260mg Sodium. 

 

**To cut into triangles, first cut into ½ inch rectangles then slice diagonally into triangles.

Swiss Chard Frittata

Serves 6

 

olive oil spray

1 large shallot

1 bunch Swiss chard

1 tablespoon olive oil

1/8 teaspoon sea salt

6 small marinated sun-dried tomatoes

2 tablespoons shredded Parmesan cheese

6 teaspoons chevre cheese

8 medium whole eggs

1/2 cup whole milk

1/4 teaspoon thyme

1/8 teaspoon pepper

 

Prepare pie dish by coating lightly with olive oil cooking spray. Preheat oven to 350.

 

Sauté shallot and Swiss chard in olive oil over medium heat until chard is wilted and shallots are aromatic. Sprinkle with sea salt. Stir until well combined.

 

Place chard mixture on bottom of pie dish, covering the bottom evenly. Place sundried tomatoes on top of chard in a circular pattern, evenly spaced. Do the same with each teaspoon of chevre.

 

In a separate bowl whisk together eggs, milk, thyme and pepper. Whisk well, then pour mixture on top of chard mixture.

 

Carefully place in the oven on the center rack. Bake for approximately 35 minutes or until egg has set and top is just starting to brown.

 

Per Serving: 162 Calories; 12g Fat (4g sat); 9g Protein; 3g Carbohydrate; trace Dietary Fiber; 254mg Cholesterol; 210mg Sodium.

Tarragon Vinaigrette

 

Serves 12 (based on 2 tablespoons/serving)

 

2 tablespoons fresh tarragon, chopped

2 tablespoons Dijon mustard

1 tablespoon shallot, minced

1 teaspoon sea salt

1/2 teaspoon lemon pepper or black pepper

1 teaspoon sugar

1/2 cup extra virgin olive oil

1/4 cup canola oil or grapeseed oil

1/3 cup white wine vinegar

1 tablespoon fresh lemon juice

 

In a small bowl, whisk together tarragon, mustard, shallot, sea salt, lemon pepper, oils, vinegar and lemon juice. Refrigerate until ready to use and whisk again just before serving.

 

Per Serving: 124 Calories; 14g Fat (2g Sat); trace Protein; 1g Carbohydrate; 1g Sugar; trace Dietary Fiber; 0mg Cholesterol; 188mg Sodium.

 

 

Turkey Meatloaf

 

Serves 6

 

1 pound ground turkey

1/2 cup cooked quinoa

1 egg, slightly beaten

1 medium roasted red pepper, diced

1/4 cup chopped shallot

1 tablespoon tomato paste

1/2 teaspoon basil

1/2 teaspoon oregano

1/2 teaspoon thyme

1/4 teaspoon salt

 

Preheat oven to 375. Prepare a medium size (about 5 x 9) loaf pan by coating with cooking oil spray.

 

Combine all of the ingredients in a medium size bowl, stirring until very well mixed. Spoon mixture into prepared loaf pan.

 

Bake on middle rack in oven for about 50 minutes. Remove from oven and allow to cool for 10 minutes before slicing.

 

Per Serving: 159 Calories; 7g Fat (42.1% calories from fat); 15g Protein; 7g Carbohydrate; 1g Dietary Fiber; 95mg Cholesterol; 196mg Sodium.

Turkey Taco Salad

 

Serves 4

 

1 tablespoon safflower oil

1 pound lean ground turkey

1/4 cup white onion, diced

2 teaspoons chili powder, to taste

1/4 teaspoon garlic powder

1/4 teaspoon cumin powder

1/4 cup paprika

2 tablespoons low sodium chicken broth

1 head Romaine lettuce, shredded

2 tomatoes, diced

1 cup pinto beans, or black beans

1/2 cup shredded Cheddar cheese

Optional: Baked tortilla chips

 

Add safflower oil to a heavy skillet and heat over medium heat. Stir in ground turkey and brown lightly. Stir in onion, chili powder, garlic powder, cumin, and paprika. Add broth and stir again. Simmer uncovered until most of the liquid evaporates, about 10 minutes, stirring occasionally.

 

Prepare four salad bowls with about a cup of shredded lettuce each. Spoon 1/2 cup turkey mixture onto the lettuce. Sprinkle 1/4 cup diced tomatoes, pinto beans and 2 tablespoons Cheddar cheese on top. Serve with a small side of baked corn chips or additional lettuce.

 

Per Serving: 573 Calories; 30g Fat (11g Sat); 36g Protein; 44g Carbohydrate; 1g Sugars; 18g Dietary Fiber; 81mg Cholesterol; 211mg Sodium.

 

Waldorf Chicken Pecan Salad

 

Serves 4

 

3/4 cup Greek style yogurt

1 teaspoon lemon juice

Salt and pepper, to taste

 

1 1/4 cups cooked and diced chicken

1/4 cup dried cranberries

2 stalks celery, chopped

1 red apple, cored and diced

1/4 cup chopped pecans

1/4 cup red onion, minced

 

4 large romaine lettuce leaves

 

In a small bowl, combine the yogurt, lemon juice, salt and pepper. Refrigerate for about 15 minutes

 

In a medium size bowl combine chicken, cranberries, celery, apple, pecans and red onion. Add yogurt dressing to chicken mixture and toss together until well coated.

 

Place one lettuce leaf each on 4 plates and top with 1/4 of the salad mixture. Serve chilled.

 

Per Serving: 194 Calories; 9g Fat (2g Sat); 20g Protein; 11g Carbohydrate; 2g Dietary Fiber; 41mg Cholesterol; 78mg Sodium.

 

Zucchini Pasta Primavera (Raw)

Marinara:

16 sundried tomato halves

1 Roma tomato

1/4 jalapeno pepper

About 20 fresh basil leaves

1 dash of garlic powder

1 small shallot

1 teaspoon agave nectar

2 teaspoons lemon juice

1/2 teaspoon salt

1/2 teaspoon black pepper

about 1/4 cup vegetable juice (mix of carrot, celery, parsley) mixed with 1/2 cup water

Blend all of the ingredients together in a blender or food processor and adjust the consistency with the liquid. I used about 1/2 cup total liquid. Yield is approximately 1 1/4 cups sauce.

For the "Pasta:"

1 Zucchini

1 Yellow Squash

You can choose whichever way works best for you in terms of making the pasta. You can use a mandolin like I did or you can shred the zucchini and make it like a raw "orzo" dish (my guess is it would be a bit mushy). You can make it chunkier and you can hand slice - up to you. You may also use a spiralizer, which is a kitchen tool that will actually make the zucchini look like noodles.

For the Primavera:

1 carrot shredded

1 broccoli stalk shredded (about 2 inches of stalk)

1/4 red bell pepper

4 fresh basil leaves - thinly sliced

1/2 teaspoon apple cider vinegar

1 dash salt

1 dash pepper

1 teaspoon lemon juice

Toss all of the ingredients together and serve on top of "pasta" and marinara. Save extra for salad.

 

 

 

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