Turkey Veggie Sloppy Joes

Turkey Veggie Sloppy Joes

Ingredients

• 1 pound lean ground turkey breast meat (or 12 ounces soy-based crumbles)
• 1/2 medium onion, finely chopped (about 3/4 cup)
• 1 medium carrot, finely chopped
• 1/2 medium green bell pepper, chopped
• 1 1/2 cups zucchini, chopped
• 3 garlic cloves, minced
• 1 can low-sodium tomato paste (6 ounces) 1 1/2 cups water
• 1 tablespoon mild chili powder
• 1 teaspoon paprika
• 1 teaspoon dried oregano
• 1/2 teaspoon ground black pepper
• 5 ounces reduced-fat cheddar cheese, thinly sliced 10 whole-wheat hamburger buns

Instructions

• In a large skillet over medium-high heat, sauté ground turkey until browned, about 7 minutes. Add onion and sauté 2 minutes. Add carrot and green pepper and sauté 2 minutes. Add zucchini and garlic and sauté 2 minutes more.
• Add tomato paste and water, stirring until the paste has dissolved. Add chili powder, paprika, oregano and pepper. Reduce heat to medium and continue to cook until the mixture has thickened, about 10 minutes.
• Preheat broiler. Divide cheese among the bottom halves of the hamburger buns. Transfer both halves of the buns to the broiler, open-faced, and toast until the cheese has melted and the buns are toasted.
• Remove buns from the broiler and fill each sandwich with the meat-vegetable mixture. Serve immediately.
• Serves 10.
• Serving size: 1 sandwich
• Nutritional Information
• Amount per serving
• Calories: 230
• Total fat: 5 g
• Saturated fat: 2 g
• Sodium: 340 mg
• Total carbohydrate: 29 g
• Dietary fiber: 5 g
• Protein: 20 g

Tuscan White Bean Soup

Tuscan White Bean Soup
The white beans (cannellini), along with garlic and rosemary or sage, are traditional ingredients in many soups and stews in Tuscany. Serve as a main course with a simple salad of mixed greens.

Ingredients

• 1 tablespoon oil, olive, extra-virgin
• 6 clove(s) garlic chopped
• 1 slice(s) bread, 100% whole-grain cut into 1/2-inch cubes
• 2 cup(s) beans, cannellini or other white beans, picked over and rinsed, soaked overnight, and drained
• 6 cup(s) water
• 1 teaspoon salt
• 1 leaf bay leaf
• 2 tablespoon oil, olive
• 1 medium onion(s), yellow coarsely chopped
• 3 medium carrot(s) peeled and coarsely chopped
• 1/4 teaspoon pepper, black ground
• 1 tablespoon rosemary, fresh chopped, plus 6 sprigs
• 1 1/2 cup(s) stock, vegetable or broth

Instructions

• Serves 6
• To make the croutons, heat the olive oil over medium heat in a large frying pan. 
• Add the garlic and saute for 1 minute.
• Remove from the heat and let stand for 10 minutes to infuse the garlic flavor into the oil. 
• Remove the garlic pieces and discard. 
• Return the pan to medium heat. 
• Add the bread cubes and saute, stirring frequently, until lightly browned, 3 to 5 minutes. 
• Transfer to a small bowl and set aside.
• In a soup pot over high heat, combine the white beans, water, 1/2 teaspoon of the salt and the bay leaf. 
• Bring to a boil over high heat. 
• Reduce the heat to low, cover partially and simmer until the beans are tender, 60 to 75 minutes. 
• Drain the beans, reserving 1/2 cup of the cooking liquid. 
• Discard the bay leaf. 
• Place the cooked beans into a large bowl and save the cooking pot for later use.
• In a small bowl, combine the reserved cooking liquid and 1/2 cup of the cooked beans.
• Mash with a fork to form a paste. 
• Stir the bean paste into the cooked beans.
• Return the cooking pot to the stove top and add the olive oil. 
• Heat over medium-high heat. 
• Stir in the onion and carrots and saute until the carrots are tender-crisp, 6 to 7 minutes. 
• Stir in the garlic and cook until softened, about 1 minute. 
• Stir in the remaining 1/2 teaspoon salt, the pepper, chopped rosemary, bean mixture and stock. 
• Bring to a boil, then reduce the heat to low and simmer until the stew is heated through, about 5 minutes.
• Ladle the stew into warmed bowls and sprinkle with the croutons. Garnish each bowl with a rosemary sprig and serve immediately.
• Serving size: About 1 1/4 cup stew and 1/6 of the croutons

Source: This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.

Turkey Bean Soup

Turkey Bean Soup

Ingredients:

• 1 pounds turkey, lean ground breast meat
• 2 medium onion(s) chopped
• 2 stalk(s) celery chopped
• 1 clove(s) garlic minced 
• 1/4 cup(s) crushed tomatoes
• 1 can(s) tomatoes, diced, no salt added (14.5 ounces)
• 3 piece(s) bouillon, chicken, low-sodium
• 7 cup(s) chicken broth (or water)
• 1 1/2 teaspoon basil, dried crushed
• 1/4 teaspoon pepper, black ground
• 2 cup(s) cabbage shredded
• 1 can(s) beans, cannellini or Great Northern beans or Navy beans, no-salt-added drained, (15 ounces)

Instructions:

• Serves 4
• In a large saucepan, cook the ground turkey, onion, celery and garlic until the vegetables are softened and the turkey is cooked.
• Drain off the fat and add the crushed tomatoes, tomatoes, bouillon, water, basil, pepper, cabbage and beans.
• Bring to a boil and reduce heat. 
• Cover and simmer for 30 minutes.

Courtesy: Mayo Clinic Diet

Miracle Green Drink

Miracle Green Drink
This drink’s preparation is easy and quick. Nutritionists recommend that this drink is the first thing we enter in the morning, before breakfast and/or coffee.

Ingredients needed:
1 radish
2 stalks of celery
2 beetroots
3 leaves of kale
3 carrots
Handful of spinach
Half a cabbage
Half a cup of parsley
Half a red onion
2 cloves of garlic
Method of preparation:

Put all of the ingredients into a blender and mix them. Mix until you get homogeneous thick pulp. Add some water into the pulp and drink half a glass right after you wake up on an empty stomach.

See more at Healthy Food Star  

Indian-Spiced Roasted Chickpeas

Indian-Spiced Roasted Chickpeas
Makes: 1 servings for 6 people

Ingredients:
2 cups chickpeas, (red kidney beans, white navy beans, black beans, red chili beans, cannellini white kidney beans) rinsed and drained
1 tablespoon lemon juice
1 tablespoon olive oil
1 1/2 teaspoons ground cumin
1/2 teaspoon ground curry
1/2 teaspoon salt
1/4 teaspoon ground cinnamon
Black pepper to taste
Cayenne to taste
Crushed Red Peppers to taste
Ground Fenugreek to taste

Wasabi to taste
Cilandro to taste

Directions
1. Preheat oven to 425 F

2. Combine all the ingredients in a bowl; toss well

3. Spread on a foil-lined baking sheet and roast, tossing halfway through, for 20 to 25 minutes, or until the chickpeas are dark brown in spots

4. Let cool 

5. (Can be kept in an airtight container in the fridge for up to 4 days)

Nutrition Facts
Servings Per Recipe: 1 servings for 6 people
Amount Per Serving: 183 cal, Fat total 5g, sat. fat 1g, carb 29g, fiber 6g, protein 6g

Source: Fitness Magazine

Vegetarian Fried Quinoa Recipe

Vegetarian Fried Quinoa

Ingredients:

1/8 cup Raw Whole Almonds, No Salt, chopped
5 tablespoons Extra Virgin Olive Oil, Cold-Pressed
2 cups Quinoa, uncooked
1/2 cup yellow onion, chopped
1/2 cup green pepper, chopped
1/2 cup red pepper, chopped
2 celery stalks, chopped
1 carrot, shredded
2 teaspoons Garlic Powder
1/4 teaspoon Black Pepper
1 teaspoon Curry Powder
2 teaspoons Crushed Red Pepper
3 tablespoons Liquid Aminos
1 cup mushrooms, sliced
1 cup frozen peas
12 fresh basil leaves
1 cup fresh pineapple chunks

Directions:

Fry the almonds in approximately one tablespoon of oil until golden brown. Set aside.

Boil 2 ½ cups of water. Add quinoa and boil for 12 minutes or until all the water is absorbed. Set aside.

Heat remaining olive oil in a large skillet. Add the onion, peppers, celery and carrot. Sauté for five minutes, then lower to medium heat. Add garlic powder, black pepper, curry powder, crushed red pepper and liquid aminos. Stir. Add mushrooms, peas, basil, pineapple and almonds. Cook for an additional 10 minutes on medium heat, stirring occasionally.

Makes 8 servings. Serving size 1.0 cup.

Nutritional Breakdown (per serving):
Calories 309, Protein 10 g, Fat 13 g, Saturated Fat 1.5 g, Trans Fat 0 g, Monounsaturated Fat 7 g, Polyunsaturated Fat 1 g, Carbohydrates 40.5 g, Fiber 6 g, Sodium 397 mg

Blueberry Smoothie

Blueberry Smoothie
6 oz. frozen blueberries
3 cups fresh baby spinach leaves
2 oz. whey protein isolate
2 teasp Stevia natural sweetener
3 to 4 cups skim milk (substitute with soy milk - vanilla)
Optional:
1 banana (frozen)
1 cup fat free yogurt (vanilla)
2 tblsp flax seed meal
1 tblsp honey
1 lemon
1/2 apple

Poached Salmon Recipe

Poached Salmon Recipe
Ingredients:
• 2 cups water
• 1/2 cup dry white wine (pinot blanc)
• 1 yellow onion,  sliced
• 1 carrot, shredded
• 1 rib celery, shredded
• 2 tbsp lemon juice
• 1/2 tsp salt
• 1/4 tsp pepper
• 3 sprigs fresh thyme
• 1 sprig dill
• 4 (6 ounce ea.) salmon fillets
Directions:
• Combine water and wine in a slow cooker and heat on high for 20 to 30 minutes. Add onion, lemon, thyme, dill, salt & pepper, carrot and celery.
• Carefully lower salmon fillets into liquid so liquid just covers salmon. Cover and cook on low for about 35 to 40 minutes, until the salmon is light pink, opaque and cooked through according to taste. Serve hot or cold.
Prep: 5 min.
Cook: 1 hr.
Serves: 4
Per serving:
• 288 Cal.
• 11g fat (2g Sat.)
• 94 mg Chol.
• 1g Fiber
• 34g Protein
• 6g Carb.

Caribbean Sea Bass with Mango Salsa

Caribbean Sea Bass with Mango Salsa  

Ingredients:
▪ 4 skinless sea bass fillets (4 ounce each), about 1 inch thick
▪ 1 tsp Caribbean jerk seasoning
▪ 1 ripe mango, peeled, pitted & diced or 1 cup diced drained bottled mango
▪ 2 tblsp chopped fresh cilantro
▪ 2 tblsp fresh lime juice
▪ 1 tblsp minced fresh or bottled jalapeno pepper
Directions:
▪ preheat grill or prepare coals in grill
▪ use nonstick cooking spray, olive oil or wrap in aluminum foil
▪ sprinkle fish with seasoning
▪ grill fish over medium coals or on grill 4 to 5 minutes per side until fish flakes when tested with fork
▪ meanwhile, combine mango, lime juice, and jalapeno pepper in small bowl; mix well.
▪ serve salsa over fish

▪ makes: 4 servings
▪ prep time: 10 minutes
▪ cook time: 10 minutes

Tuna salad - a' la Poisson Cru (Tahitian style) Recipe

Tuna salad - a' la Poisson Cru (Tahitian style) Recipe
Ingredients:
▪ 1 cup coconut milk (fresh is best)
▪ 3/4 cup fresh lime or lemon juice (or a mix of both)
▪ 2 tomatoes , chopped
▪ 1 red onion, chopped
▪ 1 cucumber , chopped
▪ 1 carrot , shredded
▪ 1 green bell pepper thinly sliced (optional)
▪ 1 bunch spring onion or parsley (optional)
▪ 1 lb tuna
▪ 1 tsp sea salt
▪ Freshly ground pepper

Directions:
▪ combine ingredients in glass bowl
▪ let marinate for 15 minutes
▪ drain excess liquid
▪ serves 4 plates

Egg Salad Supreme Recipe

Egg Salad Supreme Recipe
Ingredients:

• 1/3 cup plain yogurt 
• 2 tbsp Dijon-style mustard 
• 1 tsp lemon juice 
• 1/2 red onion, minced 
• 1 can (6 oz.) chunk chicken, drained
• 8 hard boiled eggs, chopped
• 1 cup fresh spinach leaves, chopped
• 1/2 cup celery, chopped
• 1/2 tbsp capers, drained - optional

Homemade Power Oatmeal & Protein Pancake Recipe

Homemade Power Oatmeal & Protein Pancake Recipe

Ingredients:

▪ 1 1/2 cup raw one-minute oatmeal
▪ 1 tsp baking soda
▪ 1/2 cup whole wheat flour
▪ 1 cup vanilla protein powder
▪ 3/4 tsp salt
▪ 1 cup skim or soy milk
▪ 1 cup plain yogurt
▪ 2 large eggs (beaten)
▪ 1 tsp honey

▪ Add crushed nuts, berries or bananas to mix once mixture is in skillet (use Pam to coat pan between each pancake)

▪ Makes about (12) 4 1/2" pancakes
▪ For extra taste add jam or jelly (make sure to add the calories in total)
▪ Protein: 16 grams
▪ Calories: 188
▪ Carbs: 20
▪ Fat: 5 grams

Homemade Chili Recipe

Homemade Chili Recipe
(Contents in crock-pot)
Ingredients:

• 2 lbs. lean hamburger – pre-brown & drain grease, or
• 2 lbs. ground turkey breast – pre-brown & drain grease, or
• 2 lbs. ground chicken breast – pre-brown & drain grease
• 3 cans (28 oz. ea.) crushed tomatoes
• 1 green bell pepper raw – chopped
• 1 red bell pepper raw – chopped
• 2 bunches scallions raw – chopped green stem
• 8 oz. Escorial liquer (optional)
• Beans (15 oz.) 2 cans (to your taste)
• Black beans
• Kidney beans
• Garbanzo beans
• Pinto beans
• White beans (Great Northern or navy)
• 1 onion diced
• Sauteed mushrooms (2 cups)
• Clove garlic – crushed
• 2 petite diced tomatoes

Optional (to your taste):

• 1 jar - 12 oz.- Roasted red chili peppers
• Chipotle peppers - sliced
• Chicory leaves - chopped
• Chili powder – 10 shakes
• Crushed red peppers – 15 shakes
• Smoked jalapeños peppers - sliced
• Tumeric 
• Cinnamon 
• Ashwagandha 
• Maca 
• 2-cups Carlo Rossi Paisano (burgandy/red-wine)

Directions:   
Cook 8 hours in crock-pot on low

Homemade Cheese cake Recipe

Homemade Cheese cake Recipe
Ingredients:

• Using 8” x 8” x 2”” Pyrex® dish
• 9 Eggs
• 8 oz. Ricotta or
• 4 oz. Ricotta & 4 oz. Tofu
• 4 tblsp vanilla
• 4 oz. sour cream
• 4 oz. Philadelphia cream cheese
• ½ teasp no-salt salt
• ½ teasp cinnamon
• 6 spoonful (big) lemon juice
• 2 spoonful (big) vanilla
• 8 teasp artificial sweetener or Stevia
• 3 tblsp olive oil

Directions: 
• Blender – 5 minutes

• 350º oven for 60 minutes

•    Let cool for an hour in oven – test with table knife
•    Refrigerate – top with wild blueberries, raspberries etc.

Homemade Egg Custard Recipe -- Crème brûlée

Homemade Egg Custard Recipe -- Crème brûlée

Ingredients:

• ½ cup Ricotta (substitute Greek yogurt)
• 10 Eggs
• 1½ cup water
• 2 tblsp vanilla
• ½ teasp artificial sweetener or Stevia

Directions:
Blender – 5 minutes
300º oven for 80 minutes
(bowl within a bowl of water to prevent burning)