Healthy recipes for clean eating - Empowering Wellness- Coaching a Well Life

Steamed veggies and chicken on Brown rice

3/31/2015

Panzo Sauce
1 tsp sesame oil
1 clove garlic chopped
2 mandarin oranges
1/3 c. rice wine vinegar
1/4 c. soy sauce
1 tbl. chopped green onion

Steam rice, remember brown and multi-grain rice needs about 1.5 cups water to rice ratio. Meanwhile, steam veggies, i used a simply frozen mixed veggies and place steamer. Try adding a clove of garlic and ginger to add flavor with no extra calories. Panzo sauce is not typically served warm but I did for the meal. Mix all ingredients in a sauce pan and just warm, or place in bowl and pour over meal when complete. Enjoy!!!

Sweet and Sour Shrimp Over Brown Rice

3/30/2015

Ingredients

1 bell pepper
1 onion
.5 lb of shrimp
1 c. cubed pineapple
1/4 tsp ginger
1/8 tsp curry
1/8 tsp turmeric
Salt and pepper to taste

Sauce Ingredients

1 clove garlic, chopped
1 tbl. onion chopped
2 tbl. Chopped pineapple
1 c. organic ketchup
1/2 c. agave
2/3 c. soy sauce
1 tbl. Sesame oil
½ c. rice vinegar mix with 1.5 tb. almondmeal

Begin making sauce. In a pan on medium heat, saute chopped garlic and onion until onion is transparent. Season with salt and pepper. Add crushed pineapple, ketchup, soy sauce, agave, vinegar mixture and sesame oil. Bring to a boil then turn down heat. Stir regularly.

Meanwhile, in a separate pan, heat a tbl. of oil on medium heat. Saute peppers, onion, and garlic, till peppers are soft. Add pineapple and shrimp. Add 1 tbl. Soy sauce, salt/pepper to taste, turmeric, ginger, and curry. Add sauce and lower heat for 5-10 minutes. Serve over hot rice.

Coconut Kan Pai Stir Fry with Thai Peanut Sauce

3/25/2015

Coconut Kan Pai Stir Fry with Thai peanut sauce

Maybe it is because I love Asian food, but I feel like it is so much easier to cook healthy with Asian infusion. Maybe its my dr. Braggs organic soy sauce, all purpose seasoning, eliminates the need for salt.

Peanut Sauce

1/3 c. peanut butter

1 tbl. Dr. Braggs Orgranic Soy Sauce and All purpose seasoning

1 can coconut milk

2 tbl. Miso

1 tbl. Tahini

1 tsp minced ginger

2 tbl. Rice vinegar

Mix all ingredients, put on stove top cook until bubbly. Stir regularly.

Stir Fry

1 c. zucchini

1 c. carrots

½ c. onion

2 cloves garlic

1 tbl. Sesame oil

1 tbl. Yellow curry paste

1 c. sweet potatoes cut

1 tbl. Minced ginger

½ c. coconut milk

1 lb bok choy cut up separate stems and leaves

Sauté first 7 ingredients in pan until soften. Add ½ cup coconut milk and ginger. Let simmer for a minute then add bock choy stems. Sauté until done add bok choy leaves sauté till tender.

Roasted Tomato Cups with Balsamic Whipped Cream

3/24/2015

Roasted Tomato Cups with Balsamic Whipped Cream

Roasted Tomato Cups
Ingredients

4 Roma Tomatoes
1 tbl. oil
½ can Garbanzo beans
1 tbl. Fresh Chopped Parsley
1 tbl. Fresh Chopped Basil
1 tbl. Garlic chopped
1 tbl. Onion chopped
3 Tbl. Shredded Mozzarella
Salt and Pepper to taste

Roast Tomatoes by cutting off tops and small portion of bottom for them to standup flat, Spread with oil and cook in oven at 425 for 8-10 minutes. Combine remaining ingredients and mix together in bowls. Stuff tomatoes with mixture. Top with Balsamic Whip Cream.

Balsamic Whipped Cream

3/4 c

heavy cream

1/8 c

sugar (or more)

1 Tbsp

balsamic vinegar

Combine cream, sugar and balsamic vinegar in a mixing bowl. Use a hand mixer on medium speed for 5 minutes, until soft peaks form.

Tofu French Toast Balls

3/24/2015

Like I said previously, Tofu is cheap, a great source of lean protein, and easy to cook with. Last night’s thin cut tofu gave me a great idea for a French toast that I had to try out immediately. This is so delicious and the kids will love it to. It is an easy way to get a high protein breakfast that will last all morning and tastes delicious.

Ingredients

½ pkg of extra firm tofu
2 tbl. Cinnamon sugar
1 egg
1 tbl. Vanilla extract
1/3 c. milk
¾ c. bread crumbs (I used a French baguette that was on its last day)
1 tbl. Cornstarch
½ c. Flour (Wheat)

Cut up tofu into strips and sprinkle with cinnamon sugar. In a food processor, mix together egg, vanilla, and milk, add to the tofu. Place crumbled mixture into a bowl and slowly add bread crumbs until still and can easily form a ball. Dust balls in cornstarch/flour mixture, ensure it is fully coated. Heat oil in pan over medium heat. When heated thoroughly, add French toast balls. Cook 2-3 minutes on each side till browned. Finish with dusting powder sugar on top. These are delicious without syrup. Try to stay healthy and avoid the unnecessary sugar.

Chicken and Spinach Salad with Roasted Kale

3/23/2015

Dinner tonight, was so healthy, delicious and filling. This is low carb, low fat, and 21 day fix approved. This is a culmination of fridge clean out. I topped this salad with just pomegranate red wine vinegar.

Ingredients:

1 cup baby spinach

½ cup roasted kale (coconut oil in 450 degree oven for 8-10 minutes)

1/8 cup tomatoes chopped

1/8 cup chopped cucumbers

1/8 cup chopped carrots

½ cup chopped baked chicken

1/8 cup chopped Brussel sprouts (roasted in previous dinner)

1 tbl. Roasted pumpkin seeds

1.5 tbl pomegranate red wine vinegar

Roast kale in 1 tbl coconut oil in 450 degree oven for 8-10 minutes. Combine with remaining ingredients and enjoy. 1 serving.

Turkey Burger Wraps

3/23/2015

Lunch was amazing and so filling. I am obsessed with tortillas b/c they are low carb and easy to make. This is low carb, low fat, and 21 day fix approved. The flavor is a little sweet and savory. You will want to gobble this down fast, take time to savor the experience!!! 1.5 green, 1 red, .5 blue, 1 yellow

Ingredients:

1/2 lb ground turkey

1/8 cup chopped celery

1/8 cup chopped onion

½ tbl garlic powder

1 tsp Dr. Bragg organic All-purpose seasoning soy sauce

Ground pepper to taste

Mix all ingredients, form into patties and refrigerate. Makes 3 servings.

To make wrap, cook burger on stovetop and add to the heated tortilla and other ingredients listed below.

Wrap Ingredients:

Small Wheat Tortilla

1/8 cup hummus

4 cherry tomatoes (I added them to the burger and put under a lid to steam burger and tomatoes.)

½ cup of baby spinach

1/8 cup cucumbers

Turkey Pot Pie for a sick friend

3/22/2015

Tonight I entertained my sick friend. I am always excited and happy to help make others feel better. She needed something that was not too fatty, heavy, or greasy-my specialty. J I decided to really take care of her by adding some healthy ingredients. A fun little take on a comfort food classic.

Ingredients:

½ lb ground turkey

1/8 c. chopped onion

1/8 c. chopped pepper

1 clove garlic minced

1/8 c. sweet potato chopped

½ c. frozen mixed vegetable blend

1 tsp Dr. Braggs all purpose seasoning soy sauce

4 c. water

1 bouillon cube

Saute and cook ground turkey until brown on medium high. Add in onion and pepper cook 2-3 minutes until onions are translucent. Add remaining ingredients. Continue cooking until hit a rolling boil then reduce to medium/low. Cook until reduced 10-12 minutes. Place mixture in a greased pan. Set aside and prepare wheat crust. Place crust on top of mixture. Bake at 350 for 20-25 minutes. Makes 4 servings. Serve with side of steamed Brussel sprouts. (optional)

Wheat Crust Recipe

Ingredients:

5/8 cups whole wheat flour
1/8 tsp sea salt
1/4 cup softened coconut oil or softened butter
Approximately 1/8 cup cold water

Directions:

In a mixer (or by hand if you are daring enough), mix dry ingredients and coconut oil/butter together.
Once you have good looking crumbs, slowly start to add your water.
You should start to have a pliable ball of dough. Once you reach that consistency you can stop adding water. Depending on your flour, you may need to add more/less water. If you add too much, don’t worry! Just add some more flour to the mixture until you reach the right consistency.
On a sheet of wax paper, roll out your dough with a rolling pin. Use extra flour on your rolling pin, wax paper and hands so that the dough doesn’t stick.
Once you have a nice flat and round pie crust area, pick it up – wax paper and all.
Use the wax paper to turn your crust over and place it in your greased pie pan.
Remove wax paper, and shape your pie crust.
Trim the ends around the edge of the pie plate.
Bake your pie crust at 450 for about 10 minutes until you have a pretty golden brown.

Chicken Fajita Wrap

3/21/2015

These wraps are 21 day fix approved, clean eating, low carb, and low fat. You will get tons of protein between the chicken and hummus. It is so filling and delicious!!!

Ingredients

1 spinach or whole wheat tortilla
½ c. chopped chicken
1 tsp. Coconut or olive oil
¼ c. onion chopped
¼ c. pepper chopped
1 clove garlic minced
1 tsp. Braggs organic all purpose seasoning and soy sauce
1 tsp. balsamic vinegar
1 leaf of romaine lettuce
2 tbl. Hummus

Heat tortilla and chicken in microwave for a minute/minute and a half. Meanwhile, heat oil in pan and add onion and pepper, saute for 3-4 minutes until slightly roasted. Add garlic and next two ingredients. Top tortilla and chicken with hummus, lettuce, and onion/pepper mixture. Roll and enjoy!!!