Chili Lime Fish Tacos

This is a dinner time favorite, healthy and packed with lots of flavor. 

Fish Filling
1 lb. tilapia filets
2 TBS. olive oil
1 small onion, finely chopped
1 clove garlic, minced
1/4 lime juice
1 TBS. chili powder
1/4 tsp. cayenne pepper (optional)
salt & pepper to taste

Slaw Topping
3 TBS. lime juice
2 green onions, chopped
2 TBS. cilantro, finely chopped
1 tomato, diced
1 c. cabbage, finely sliced
salt & pepper to taste

Assembly
Corn tortillas, fry in pan flipping once
Shredded cheese
Cilantro Lime Dressing
Avocado
Slaw

Spinach, Corn & Sweet Potato Burritos

1 tablespoon vegetable oil
1 onion, chopped
4 cloves garlic, minced
1 can refried beans (could use fat-free)
1/2 c. water
1 can fire roasted tomatoes, loosely drained
2 cup fresh spinach, chopped
1 can white corn, drained
3 tablespoons chili powder
2 teaspoons ground cumin
4 teaspoons prepared mustard
1 pinch cayenne pepper, or to taste
3 tablespoons soy sauce
3 cups cooked and mashed sweet potatoes (2 medium sweet potatoes)
12 (10 inch) flour tortillas, warmed (I used the Tortillaland variety from Costco)
1 c. shredded Monterey Jack cheese

Directions
1.Preheat oven to 350F.
2.Heat oil in a medium skillet, and saute onion and garlic until soft. Add tomatoes. Gradually stir in water, and heat until warm. Remove from heat, and stir in the chili powder, cumin, mustard, cayenne pepper and soy sauce.  Add sweet potatoes, corn and spinach.  Stir well.
3. On top of each tortilla, put 2 TBS. refried beans, sweet potato mixure and a sprinkle of cheese. Fold up tortillas burrito style, top with cheese, and place on a greased baking sheet.
4.Bake for 15 minutes.  Serve warm with sour cream, lettuce and avocado.

Whole Wheat Potato Rolls

1 heaping TBS. yeast
1 cup warm water
1/2 cup sugar
1 teaspoon salt
1/4 c. vegetable oil
1/4 c. melted butter, + more for brushing on top
2/3 cup potato flakes mixed with 2 cups of water
2 tablespoons dough enhancer (optional but it does make them lighter)
5 1/2 to 6 cups freshly ground white whole wheat

Combine yeast and water and cover until foamy. Mix potato flakes with water and stir until dissolved (it should be watery). Add oil (or butter), sugar, salt and one cup of flour, mix. Add flour one cup at a time until dough pulls away from sides of bowl and soft dough forms. Knead 10 minutes. Cover and let rise 1 hour until double in size. Form into balls, cover and let rise until double. Bake at 375 degrees for 15-20 minutes. Brush with melted butter

One of My Favorites: Spinach & Strawberry Salad

There is not much better when it comes to a good meal, than one that comes from your own garden.  Even when my garden isn't producing spinach and strawberries like crazy, I love to make this salad.  It's healthy, light, sweet and tangy, with lots of different textures for your palate.  I have this at least once a week when my garden is producing...Sometimes I add grilled chicken, sometimes I don't.  It's fabulous either way.

1 large bowl (or bag) fresh spinach leaves, washed and chopped
1 c. chopped strawberries
1 c. candied almonds (so easy to make...see below)
1 avocado, diced
grilled chicken breast (or go vegetarian and leave out)
freshly shaved parmesan cheese (to taste)
Salt & Pepper (to taste)
Briana's Blush Wine Vinagraigrette (NO SUBSTITUTES)  Watch for a review of more of Brianna's dressings coming up....
Toss all ingredients together, add dressing to taste - I like to do this at the table at the very last minute so the spinach doesn't get soggy.  Serve with cheese toast or crusty bread.

Candied Almonds:
1 C. Chopped Raw Almonds
1 TBS. butter
1 TBS. sugar

Melt butter in large saute pan.  Add almonds and stir to coat.  Sprinkle sugar and sitr almonds over med-high heat, about 3 minutes.  Watch closely - the sugar will melt and the granules will disappear.  As soon as this happens, remove from heat, and let cool.  Toss into salads or eat plain!

Baked Turkey Tacos

Don't be fearful because this looks like casserole.  This is one of my husband's most requested meals. 

 It's really easy to make, it's healthy, and it's filling.  You can also freeze this in individual portions to use for quick meals or lunches. 

Serve with fresh sliced tomatoes, avocadoes, and lettuce, along with a dollop of sour cream.

3/4 lb. lean ground turkey meat
1/2 tsp. season salt
1/2 tsp. black pepper
1 small onion, chopped
1 can tomato soup
1.5 cups medium salsa
1 can sweet white corn, drained
1/2 c. milk
1 c. cheddar cheese, shredded
1 c. monterey jack cheese, shredded
8 corn tortillas, cut into 1 inch cubes

In large skillet, brown the turkey, with the salt, pepper and onion, until no pink remains.  Add soup, salsa, milk, cheddar cheese, corn and tortilla cubes.   Pour into greased square casserole dish.  Cover with shredded monterey jack cheese.  Bake at 375 for 20 minutes.  Broil on high for 3 minutes to crisp up the cheese topping.  Serve hot.

Carrot Quinoa Pilaf

Have you also joined the latest craze and  purchased a humongous bag of Quinoa from Costco?  Well, I did, and this is - by far - my favorite way to prepare it.  It goes perfectly as your starchy side dish to any stir fry meal.  We love it as a replacement for rice or potatoes.  It tastes fresh, it IS healthy, and it's filling.  Just what you need to add to your family's menu.

1 TBS. oil

1/2 c. chopped onion

1 small clove garlic, minced

2 carrots, chopped small

1 c. quinoa, rinsed

2 c. vegetable broth (could substitute chicken)

1/4 c. fresh parsley, chopped

Heat oil in saucepan over medium high heat.  Add onions and cook about 5 minutes, until translucent and fragrant.  Add carrot and garlic and saute about 3 minutes.  Stir in quinoa and broth.  Bring to boil.  Reduce to simmer.  Cover and cook for 15-20 minutes, or until fluffy.  Add parsley and serve hot.

Really delicious with this Sweet Gingered Dijon Salmon

Sweet Gingered Dijon Salmon

Hello, easy and delicious salmon recipe....Where have you been all my life?  Oh, that's right, I just invented you, and now I am going to be famous.  Mmmmmmmm.  This salmon is delicious, and can be made in under 20 minutes!  Serve with Carrot Quinoa Pilaf (recipe coming soon) and steamed vegetables.

1/2 cup packed light brown sugar

1 tsp. soy sauce

1/4 c. Dijon mustard

1 clove garlic, minced

1 tsp. finely minced ginger

4 (6 ounce) boneless salmon fillets

salt and ground black pepper to taste

1.Preheat the oven's broiler and set the oven rack at about 6 inches from the heat source; prepare the rack of a broiler pan with cooking spray.

2.Season the salmon with salt and pepper and arrange onto the prepared broiler pan. Whisk together the brown sugar and Dijon mustard in a small bowl; spoon mixture evenly onto top of salmon fillets.

3.Cook under the preheated broiler until the fish flakes easily with a fork, 10 to 15 minutes.

Chicken w/ Gingered Watermelon Salsa

Adapted from Cooking Light.
(I served this chicken over a bed of basmati rice with grilled pineapple and zucchini on the side.)

Makes 4 servings (serving size: 1 chicken breast half and about ½ cup salsa)

For the chicken (in my opinion, you could just as easily marinate in your favorite teriyaki sauce and skip this step):
2 tablespoons low-sodium soy sauce
1 to 2 tablespoons chili sauce with garlic
1 tablespoon dark sesame oil
Four 6-ounce skinless, boneless chicken breast halves

For the salsa:
2 cups diced seeded watermelon
¼ cup diced yellow bell pepper
2 tablespoons thinly sliced green onions
1 tablespoon chopped fresh cilantro
1 teaspoon grated peeled fresh ginger
2 teaspoons mirin (sweet rice wine vinegar)
1 teaspoon fresh lime juice
1/8 teaspoon salt
1 jalapeno pepper, seeded and minced

Remaining ingredients:
¼ teaspoon salt
Cooking spray
Cilantro sprigs, optional
Lime wedges, optional

To prepare chicken: Combine soy sauce, chili sauce and sesame oil in a large zip-top plastic bag. Add chicken to bag; seal and marinate in refrigerator for 1 hour, turning bag occasionally.

Prepare grill.

To prepare salsa: Combine watermelon, bell pepper, onions, cilantro, ginger, mirin, lime juice, salt and jalapeno; cover and chill until ready to serve.

Remove chicken from marinade; discard marinade. Sprinkle chicken evenly with ¼ teaspoon salt. Place chicken on a grill rack coated with cooking spray. Grill 6 minutes on each side or until done. Remove chicken from grill; let stand 5 minutes. Cut chicken diagonally across grain into thin slices; serve with salsa. Garnish with cilantro sprigs and lime wedges, if desired.

Nutrition information per serving: 247 cal., 4.6 g fat (0.9 g saturated), 40.2 g pro., 8.7 g carbo., 0.7 g fiber, 99 mg chol., 722 mg sodium.

Eat Your Way to Happiness & Giveaway

Making healthy choices is not as hard as it sounds.  So many recipes, including my own, can be modified in many ways to make something just a little healthier for you.  Read my book review and author interview below, and then look at the bottom to see how you can win a copy of this great book!

*****

I recently read Eat Your Way to Happiness, by Elizabeth Somer.  It has so many practical ideas for incorporating smart lifestyle choices into daily habits.  I liked the book so much, I requested an interview with the author, and asked her the top three things people can do, if they haven't already, to be more healthy.

Hope you enjoy her response:
Heidi, The most important diet change a person can make to boost mood, memory, mind, and even shed a few pounds is to focus on produce. Aim for 2 servings of colorful fruits or vegetables at every meal and one at every snack. You don't need two different ones, just double a serving to get your two per meal. For example, a serving of raw fruit or vegetables is one cup, pile two cups of spinach on your salad and you have two servings. A serving of cooked vegetables is 1/2 cup, so have one cup of green peas or carrots at dinner and that makes two servings.


A second diet change to focus on is the 1,2,3 breakfast. People who eat breakfast have more energy, a better mood throughout the day, they perform better at school and work, they have fewer food cravings, and an easier time losing weight...and more importantly, maintaining the weight loss compared to people who skip breakfast. But you can't have a doughnut and coffee. You need to follow my 1,2,3 rule: 1) a whole grain to provide the brain with the fuel it runs on - carbs; 2) a protein to keep blood sugar levels stable and keep you feeling satiated through the morning hours; and 3) 2 servings of colorful fruits or vegetables. This is as simple as a bowl of shredded wheat cereal (the carb) with nonfat milk (the protein) and a big bowl of blueberries or cantaloupe.


Third, focus on the omega-3 fat DHA. People who consume at least 220 milligrams of this important fat in their daily diets have better moods, lower risk for depression and dementia, and might even lower their risk for Alzheimer's by up to 70%. To get this level of DHA you need two servings a week of fatty fish, such as salmon, mackerel, herring, or sardines. Or, look for foods fortified with a sustainable, algae-based DHA. Or, take a supplement of either fish oils or just DHA.

*****

Now...to win a copy of the book, all you have to do is leave a comment with all or part of your email address.  Winner will be announced on July 1, and has 24 hours to respond with mailing address.  This book is definitely worth a read!

Angel Food Cake

I've always wanted to try making my own angel food cake, instead of the shelf-stable tubes at the grocery store.  It was definitely more challenging than cake from a box, but was a delightful treat - at least it was delightful the second time I made the cake.  The first time I tried this recipe (thank you, Food Network), I botched it.  I skipped one of the most important steps - letting the eggs come to room temperature.  It's not a hard step, just one that really helps the cake achieve it's light and fluffy potential.  Once the eggs come to room temperature, separate them carefully, making sure that NO YOLK appears in your bowl!  If you can follow those easy steps, along with the directions below, you'll be sure to have a cake fit for angels, I promise.  And don't forget the fresh whipped cream and strawberries.

1 3/4 cups sugar, processed until superfine (so it looks like powdered sugar)

1/4 teaspoon salt

1 cup cake flour, sifted (I do not recommend using regular flour for this recipe)

12 egg whites (NO YOLK) at room temperature

1/3 cup warm water (not hot, not cold - WARM)

1 teaspoon vanailla extract, or extract of your choice

1 1/2 teaspoons cream of tartar

Directions

Set out the eggs for at least 1 hour, or until they reach room temperature.

Preheat oven to 350 degrees F.
In a food processor spin sugar about 2 minutes until it is superfine. Sift half of the sugar with the salt the cake flour, setting the remaining sugar aside.

This next part is the tricky, yet very important part, as I learned while attempting this cake the first time.
In a large bowl, use a balloon whisk to thoroughly combine egg whites, water, vanilla extract, and cream of tartar. After 2 minutes, switch to a hand mixer. Slowly sift the reserved sugar, beating continuously at medium speed. Once you have achieved medium peaks (this can take several minutes, but happens quickly), sift enough of the flour mixture in to dust the top of the foam. Using a spatula fold in gently. Continue until all of the flour mixture is incorporated.

Carefully spoon mixture into an ungreased tube pan. Bake for 35 minutes before checking for doneness with a wooden skewer. (When inserted halfway between the inner and outer wall, the skewer should come out dry).

Cool upside down on cooling rack for at least an hour before removing from pan.

If you have an extra ten minutes, I'd encourage you to watch this clip from Food Network's Good Eats show - this is especially helpful for novices in explaining why beating the eggs the right way is so important.

Quinoa Salad by Guest Chef Brook

Quinoa (pronounced KEEN-wah) is a whole grain that looks really funny once it's cooked but is super good for you. This is a great salad to bring to a BBQ as a side. It’s really refreshing and did I mention really good for you? Lot’s of fiber, protein, and iron. It tastes great too! I buy mine at Trader Joe's but I've seen it at Costco and some local grocery stores near the dried rice.

Ingredients:
1C quinoa
2 C water
1 med tomato cut into 1/2 in. cubes
4 to 6 green onions, finely chopped
1 med cucumber, peeled and cut into 1/2 in. cubes
1 small red pepper seeded and cut into 1/2 in pieces
1/4 to 1/2 C finely chopped fresh cilantro
1/3 C freshly squeezed lemon juice
1/4 C extra virgin olive oil
1 1/4 tsp salt

Rinse quinoa thoroughly. I just put the 1 cup of quinoa in the pot I’m going to use to cook it and add enough water to cover and swish it around with my fingers. Slowly drain the water out trying not lose too much quinoa. Repeat this at least one more time. Cook quinoa per directions on package (should be 1 cup quinoa to 2 cups water). Remove from heat, fluff, and allow to cool for about 30 minutes. Add the chopped ingredients. Mix lemon and EVOO together and pour over quinoa and veggies, mixing to coat. Salt to taste. This is best when it’s been chilled in the fridge for at least 2 to 4 hours. The longer the flavors mingle the better.

Vegetarian Burritos

1 tablespoon vegetable oil
1 onion, chopped
4 cloves garlic, minced
1 can kidney beans, drained
1 can black beans, drained
1 cup water
1 can petite diced tomatoes
1 cup fresh spinach, chopped
1/2 c. sliced mushrooms
3 tablespoons chili powder
2 teaspoons ground cumin
4 teaspoons prepared mustard
1 pinch cayenne pepper, or to taste
3 tablespoons soy sauce
4 cups cooked and mashed sweet potatoes
12 (10 inch) whole or multi-grain tortillas, warmed
8 ounces shredded Cheddar cheese, reduced fat

Directions
1.Preheat oven to 350F.
2.Heat oil in a medium skillet, and saute onion, mushroom and garlic until soft. Stir in beans, and mash well.  Add tomatoes. Gradually stir in water, and heat until warm. Remove from heat, and stir in the chili powder, cumin, mustard, cayenne pepper and soy sauce.
3.Divide bean mixture and mashed sweet potatoes evenly between the warm flour tortillas and top with chopped spinach. Fold up tortillas burrito style, top with cheese, and place on a baking sheet.
4.Bake for 12-15 minutes in the preheated oven, and serve.

Strawberry & Green Apple Crisp

A healthy, but really good option for an easy weeknight dessert.  The mix of sweet fresh strawberries and tart Granny Smith apples, with a oatmeal brown sugar crumble will make this dessert tickle your taste buds. I promise.

4 c. thinly sliced Granny Smith apples
1 c. thickly sliced strawberries
3/4 c. oats
1 c. brown sugar
3/4 c. whole wheat flour
1 tsp. cinnamon
1/2 tsp. nutmeg
5 TBS. butter, nearly melted
2 TBS. chopped walnuts (optional)

Place cut fruit in a greased 8x8 glass baking dish.  Mix dry ingredients, pouring nearly melted butter over mixture and work through with fork until the mixture becomes crumbly. Top with walnuts if desired.  Pour mixture over fruit and spread evenly.  Bake at 375 for 35 minutes. Serve warm.