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Amaranth, Quinoa and Steel Cut Oats Breakfast

17 Nov

Ingredients:

1/4 cup steel cut oats
1/4 cup amaranth
1/4 cup quinoa
1 TBSP Amaranth (for popping)
2 cups water
2 TSP Cinnamon
1 TSP Vanilla
1 TBSP Honey
1 TBSP Peanut Butter

Process:

1. Soak steel cut oats, amaranth and quinoa overnight in 2 cups of water.

2. Pop the Amaranth and save for morning (heat in a hot covered pan until 3/4 of them are popped they burn easily –  and pour in a bowl)

2. Add grains and water to a saucepan cover and bring to a boil, reduce to medium heat and cook until thickened to your desired consistency ~10-15 minutes.

3. Add Cinnamon, Vanilla, Honey and Peanut Butter stir in the till mixed well.

4.  Sprinkle with the popped Amaranth and enjoy

HIGH PROTEIN BLUEBERRY COOKIES

26 Oct

Ingredients (Makes 10 cookies)
-4 egg whites
-1/2 cup oatmeal
-1 cup berries
-2 scoops of vanilla protein powder

Directions
-Combine egg whites, protein powder and oatmeal well.
-Stir in blueberries
-Drop spoonfuls of mixture on a baking sheet coating with cooking spray.
-Bake at 425 degrees F. for 10-15 minutes.

Nutritional Facts – Per serving one cookie
Calories 57g
Protein 7g
Carbohydrate 5g
Fat 1 g

Fast Shrimp Bisque

26 Oct

Ingredients

2 cups water
2 teaspoons Old Bay Seasoning or other seafood seasoning
12 ounces fresh or frozen medium shrimp in shells, thawed
2 stalks celery, thinly sliced (1 cup)
1 12 ounce can evaporated milk
1 cup milk
2 tablespoons all-purpose flour
2 teaspoons anchovy paste or 1 or 2 anchovies, finely chopped
Seafood seasoning (optional)

Directions

1. In a 4-quart Dutch oven combine the water, Old Bay Seasoning, shrimp, and celery. Cook, uncovered, over medium-high heat for 5 to 8 minutes or until shrimp shells turn pink and shrimp are opaque. Remove shrimp with slotted spoon or tongs; set aside to cool.

2. In a medium bowl whisk together evaporated milk, milk, flour, and anchovy paste; stir into liquid in Dutch oven. Cook, uncovered, over medium heat for 10 minutes, stirring occasionally.

3. Meanwhile, peel shrimp. Chop about half the shrimp. Add chopped shrimp to soup. Cook for 1 to 2 minutes or until heated through. Ladle into bowls. Top with remaining shrimp. Pass additional seafood seasoning.

For a spicy curry seafood soup, use coconut milk in place of evaporated milk and add a little curry powder and Asian chili sauce.

Red Wine-Braised Short Ribs

17 Oct

INGREDIENTS
5 pounds bone-in beef short ribs, cut crosswise into 2′ pieces
Kosher salt and freshly ground black pepper
3 tablespoons vegetable oil
3 medium onions, chopped
3 medium carrots, peeled, chopped
2 celery stalks, chopped
3 tablespoons all-purpose flour
1 tablespoon tomato paste
1 750-ml bottle dry red wine (preferably Cabernet Sauvignon)
10 sprigs flat-leaf parsley
8 sprigs thyme
4 sprigs oregano
2 sprigs rosemary
2 fresh or dried bay leaves
1 head of garlic, halved crosswise
4 cups low-salt beef stock

Preheat oven to 350°. Season short ribs with salt and pepper. Heat oil in a large Dutch oven over medium-high heat. Working in 2 batches, brown short ribs on all sides, about 8 minutes per batch. Transfer short ribs to a plate. Pour off all but 3 Tbsp. drippings from pot.
Add onions, carrots, and celery to pot and cook over medium-high heat, stirring often, until onions are browned, about 5 minutes. Add flour and tomato paste; cook, stirring constantly, until well combined and deep red, 2-3 minutes. Stir in wine, then add short ribs with any accumulated juices. Bring to a boil; lower heat to medium and simmer until wine is reduced by half, about 25 minutes. Add all herbs to pot along with garlic. Stir in stock. Bring to a boil, cover, and transfer to oven.
Cook until short ribs are tender, 2–2 1/2 hours. Transfer short ribs to a platter. Strain sauce from pot into a measuring cup. Spoon fat from surface of sauce and discard; season sauce to taste with salt and pepper. Serve in shallow bowls over mashed potatoes with sauce spooned over.

Zuppa Toscana

14 Oct

1 lb. Italian sausages
4-6 russet potatoes, chopped
1 onion, chopped
1 tsp red pepper flakes (or to taste)
2 Tbsp minced garlic (about 3-4 cloves)
32 oz. chicken broth
2 c. kale or Swiss chard, chopped
1 c. heavy whipping cream
2 Tbsp flour

1. Brown sausage links in a sauté pan, drain off any fat
2. Cut links in half lengthwise, then cut slices.
3. Place sausage, chicken broth, garlic, potatoes and onion in slow cooker. Add just enough water to cover the potatoes and meat if needed.
4. Cook on high 3-4 hours (low 5-6 hours) until potatoes are soft – depending on your cooker … you really want the potatoes to remain a little firm not mushy

30 minutes before serving:
5. Mix flour into cream removing lumps.
6. Add red pepper flakes, cream and kale to the crock pot, stir.
7. Cook on high 30 minutes or until broth thickens slightly.
8. Add salt, pepper, to taste.

Amazing Tender Beef Stew

14 Oct

PREP TIME: 20 minutes
TOTAL TIME: 2 hours 50 minutes
Serves 8

3 Tbsp olive oil
2 lb cubed beef stew meat (1 1/4″)
1 med onion, diced
3 cloves garlic, minced
12 oz beer (pale lager)
3 1/2 c beef broth
2 Tbsp tomato paste
1 Tbsp Worcestershire sauce
1 1/2 tsp sugar
1/2 tsp paprika
8 new potatoes (1 1/2″-2″ diameter), quartered
4 carrots, sliced diagonally
3 Tbsp all-purpose flour
Finely chopped fresh parsley (optional)
Crusty bread (optional)

1. Heat oil in large pot or Dutch oven over medium-high heat. Season beef. Working in 2 batches, brown meat on all sides, 6 minutes. Remove to plate.

2. Add onion to pot and reduce heat to low. Cook, stirring, until softened, 3 minutes. Add garlic and cook, stirring, 1 minute.

3. Pour in beer. Add broth, tomato paste, Worcestershire, sugar, paprika, 1/2 tsp kosher salt, and pepper to taste.

4. Return beef to pot. Simmer until meat is tender, 1 1/2 to 2 hours.

5. Stir in potatoes and carrots. Simmer until vegetables are tender and meat is very tender, 30 to 40 minutes longer.

6. Remove 1 cup of liquid from pot and slowly whisk in flour. Stir back into pot and bring to a gentle boil. Reduce heat and simmer until thickened, 10 minutes. Season. Sprinkle with parsley (if using). Serve with bread, if desired.

NUTRITION (per serving) 434 cal, 25 g pro, 19 g carb, 2 g fiber, 26.5 g fat, 9 g sat fat, 523 mg sodium

Pizza Spaghetti Casserole !!

12 Oct

Ingredients

1 lb. Ground meat (beef, sausage, turkey)
1 16 oz. box uncooked spaghetti noodles
½ teaspoon salt
½ teaspoon Oregano
½ teaspoon garlic powder
½ Cup Milk
1 Egg
2 ounces sliced pepperoni
1 (26 ounce) jar pasta sauce
1 16 oz. can diced Italian style tomatoes
¼ cup grated Parmesan cheese
1 (8 ounce) package shredded Italian cheese blend
Any other pizza toppings, you can add like Black olives, sausage, onions, green peppers, etc…
Directions:

Boil water & salt for Spaghetti noodles, once it starts boiling, add noodles. Brown meat in a separate frying pan. Once noodles are cooked, drain and put in a casserole dish. In a separate bowl, combine milk & egg & whisk. Poor over pasta & add jar of sauce, can of tomatoes, garlic powder, & oregano. Mix all together well. On top of pasta mixture, layer the ground meat, then add a layer of pepperoni’s. Sprinkle Parmesan cheese, & Italian cheese. And layer more pepperoni. Bake in the oven at 350 for 30 minutes.

Ultimate Protein Pancakes

21 Sep

6 oz plain Greek yogurt 
1 large egg white
1/4 cup all-purpose flour 
1/4 cup (about 2/3 scoop) vanilla whey protein powder 
1 tsp baking soda 
Any other item to add flavor (strawberries, blueberries, peaches, cinnamon, vanilla extract etc) 
In a bowl, combine the dry ingredients (protein powder, flour, and baking soda), and mix with a fork until well combined. In another bowl, combine the wet ingredients (egg white and yogurt) and mix until well combined. Slowly add the dry ingredients to the wet, stirring as you go. The batter should become thick. Add in any extras for flavor, and keep mixing until everything is totally combined. 

Heat a skillet over medium heat and spray with non-stick cooking spray. Drop batter by the spoonful into the pan. Pancakes will expand as they cook, so don’t put them too close together. When little bubbles start to form and burst without closing all throughout the pancake, it’s time to flip it. If you wait till bubbles burst and do not close you only need to flip one time.  Be sure you are cooking completely through but keep to a light golden brown on the crust.  Move pancakes to a plate, and top with any delicious topping to your liking. Very flavorful on their own, but adding a couple of tablespoons of syrup makes for yummy goodness.   Go eat and grow 🙂

Makes 6 large pancakes. Nutritional information: 

Calories: 314 | Carbs: 34g | Fat: 1g | Protein: 43g (!!!)

Clean Eating Peanut Butter Oatmeal

11 Aug

(Makes 2 servings)
Ingredients:

1-1/2 cups cooked oats (I cooked mine with almond milk instead of water)
2 tablespoons clean peanut butter
1 teaspoon cinnamon
1 tablespoon honey
Directions:

Make sure your oats are nice and warm so everything melts nicely.
Combine all ingredients in a pot or bowl and mix until well combined.

Nutritional Content:
(Data is for 1/2 the recipe)
Calories: 201
Total Fat: 8 gm
Saturated Fats: 2 gm
Trans Fats: 0 gm
Cholesterol: 4 mg
Sodium: 178 mg
Carbohydrates: 25 gm
Dietary fiber: 2 gm
Sugars: 20 gm
Protein: 10 gm
Estimated Glycemic Load: 13

Oven-Baked Zucchini Fries

11 Aug

makes approximately 8 servings
Ingredients
3 zucchini (1 lb.)
1/4 cup Grated Parmesan Cheese
1 packet Shake & Bake Coating Mix or 1 Cup Seasoned Breadcrumbs
1 small egg

Method:

Heat oven to 450ºF.

Trim the zucchini -cut crosswise in half, then cut each piece into 1/4-inch sticks. Add cheese to coating mix in shaker bag; shake gently to combine.
Whisk egg in medium bowl. Add zucchini; toss to coat. Use tongs to place 1/4 of the zucchini in shaker bag; close bag and shake to evenly coat. Spread onto baking sheet sprayed with cooking spray. Repeat with remaining zucchini.
Bake for 12 to 13 min. or until golden brown, turning the baking tray 180 degrees after 7 min to facilitate even baking.