Clean eating: what does it mean? Seriously, I wash my grapes, everything I buy is tightly sealed in plastic wrap, and even though my floors aren't so clean one could eat off of them, we don't actually eat off the floor (that's why we have dogs). Even raccoons wash their food before they eat it out of garbage cans, so, really, doesn't everyone eat clean?
Depends what you define as clean, I suppose. If clean, for you, is a score of 97% on a surprise inspection by the health department, displayed so proudly right by the menu of your favorite fast food joint, read no further. This menu is not for you.
For some, clean eating is toxin-free. It is becoming more and more difficult to admit that our bodies are full of toxins, from what we eat to what we breathe, even what we wear. You are no longer seen as crazy-granola-tree hugger if you start talking about toxins in your body. (Just don't tell anyone they came from the alien abduction.)
For others, clean eating is eating as close to non-processed as you can. Whole foods, unprocessed. Foods that came from farms not factories. These are the foods that are brightly colored themselves, not their packaging.
For me, it's pretty much chucking the junk. My aim is to eat next to nothing processed, nothing refined, just actual, tasty food. You know, the way it was before food became an industry. Basically, I'll eat any food that doesn't have its own lobbyist.
Sunday: Pear Pork Medallions, Goddess Green Beans, Baked Sweet Potatoes
Pear Pork Medallions
16 oz pork tenderloin, sliced thin into medallions
salt to taste
pepper to taste
garlic powder, to taste
8 pear halves, canned in juice (reserve juice)
Preheat oven to 350. Place pork medallions in a rimmed baking dish. Lightly sprinkle each piece with salt and pepper and garlic. Drizzle 1 t. pear juice over each medallion. Thinly slice each pear slice and fan slices over each medallion. Cover with foil and bake for 20-30 min, or until pork is cooked all the way through. 4 servings
Goddess Green Beans
for each serving, you'll need:
1 c. fresh green beans, cleaned and trimmed
1 T. butter
1 shallot, chopped
slivered raw almonds, for garnish
pinch sea salt
pinch white pepper
Saute butter in saucepan with the shallot. Stir until the shallots look translucent. Turn off heat.
In a separate saucepan, boil enough water to cover the green beans. Once water boils, add the beans and let them parboil for 2 min or until they turn bright green. Remove beans from heat and rinse with cold water until they become lukewarm.
Add the green beans to the sauteed shallots along with the slivered almonds. Turn heat to high, mixing the buttered shallots with the almonds for two minutes. Add salt and pepper to taste.
Monday: Quinoa Stuffed Peppers
Quinoa Stuffed Peppers
(4 Servings)
1 cup Traditional Quinoa
2 cups Water
4 large or 6 medium Green Peppers
1 medium Onion, diced
1/2 lb. fresh Mushrooms, sliced
2 Tbsp. Butter
1 - 28 oz can Tomatoes, coarsely diced (reserve juice)
2 Garlic cloves, crushed
1 - 12 oz jar Mexican Salsa
2 Tbs. Dry Sherry
5 oz reduced fat Mozzarella Cheese, shredded
Pre-heat
oven to 325°
F. Cook traditional quinoa following basic directions (add 1 cup quinoa
to 1 1/2 cups boiling water, return to a boil, then lower heat to a
simmer and cook until water is absorbed, about 15 minutes). Steam 4
large or 6 medium green peppers until soft but not limp. In a large
skillet, saute the onion and mushrooms in butter. Add the diced tomatoes
(reserve the juice). Add the crushed garlic and Mexican salsa. Cook
over medium heat for 10 minutes. Add the sherry and simmer 10 more
minutes. Fold in quinoa. Place peppers in baking dish and fill with
quinoa mixture. This will take about half the mixture. Thin remainder
with reserved juice and pour around peppers.
Sprinkle shredded mozzarella over peppers and bake in 325° F. oven for 30-35 minutes.
Tuesday: Teriyaki Halibut, steamed brown rice, steamed edamame
Teriyaki Halibut
4 Fresh or Frozen Halibut Steaks, 6-8 oz each
1/2 cup low sodium soy sauce
2 t. chopped fresh ginger
1/2 t. sesame oil
1/4 c. dry sherry
1 t. worcestershire
2 T. chopped green onion
2 cloves minced garlic
cooking spray
Rinse fish and pat dry. Combine low sodium soy sauce, worcestershire, ginger, sesame oil, sherry, onions, and garlic in saucepan. Bring to a boil, reduce heat and simmer slowly 5 minutes. Strain liquid and chill.
Place the halibut steaks in a shallow non-aluminum pan and cover with marinade. Refrigerate 15 minutes. Remove fish from marinade and drain.
spray broiling pan with nonstick cooking spray. place under broiler 4-5 inches from heat and cook 8-10 min per each inch of thickness. Turn over halfway through cooking time. Garnish with additional green onions.
Wednesday: Grilled Chicken with Roasted Kale
Thursday: Naked Chicken-Pico Tacos
1 lb boneless, skinless chicken breasts, seasoned with salt and cayenne
homemade pico or storebought fresh pico
8 large boston or iceberg lettuce leaves
Grill the chicken until done, and dice. divide chicken and pico evenly among lettuce leaves; wrap up and serve
homemade pico
two tomatoes, diced
1/4 cup chopped cilantro
1/4 cup diced red onion
1 T. lime juice
1 T. minced jalepeno
salt
Combine all ingredients.
Friday: Very Veggie Egg Bake, fresh fruit
Very Veggie Egg Bake
4 eggs
1 cup egg beaters
1/2 cup broccoli, chopped small
1/2 cup red bell peppers
1/2 c. mushrooms, quartered
salt and pepper, to taste
chopped green onions (optional)
Oven to 350.
Saute the vegetables in a nonstick pan with cooking spray until tender crisp.
Beat eggs and egg beaters together in a bowl.
Spray 4 individual au gratin dishes with cooking spray. Evenly distribute the cooked vegetables in each dish. Pour eggs on top, evenly. Sprinkle with salt and pepper. Sprinkle with green onions, if desired.
Bake at 350 for 20-30 minutes, or until eggs are cooked through.
Saturday: Leftovers
Saturday, May 12, 2012
Tuesday, May 1, 2012
90/10 Challenge, Week 1
In the 90/10 Challenge, I and several other participants are committing to eating 90 percent of our total calories from tiers 1 and 2 of Michi's Ladder, with up to 10% from tiers 3 and 4. To help myself achieve this, and to support my group, I'm going to publish my weekly menu to meet this standard. If you're interested, here's the ladder:
http://www.teambeachbody.com/eat-smart/michis-ladder
Sunday: Grilled Pork Tenderloin smothered with Grilled Onions, Grilled Asparagus, Citrus Quinoa
For the pork:
Trim fat from pork; preheat grill to med-high heat. spray grill rack with cooking spray
Reduce heat to med or med-low. Cook pork directly on grill rack 15-20 minutes or until internal temperature reaches 145 degrees, turning occasionally for those pretty grill marks.
let rest 5 minutes.
Slice into medallions, fan the medallions onto a platter, and top with grilled onions, and serve.
To grill onions:
Vertically slice two large yellow onions, and toss with 1/2 t. dried thyme, 1/2 t. salt, and 1/4 t. pepper. Spray grill basket with cooking spray. Dump onion mixture into grill basket and grill 10 minutes or so or until onions are tender and translucent, stirring often.
To grill asparagus:
Wash and trim asparagus (1 lb). Cut into 2 inch pieces on the diagonal. Toss asparagus with 1 t. kosher salt and 1/2 t. pepper. Coat with cooking spray, and grill in a grill basket coated with cooking spray for 10-15 minutes or until tender-crisp. You have not had asparagus until you have had grilled asparagus!
Monday: Bruschetta Chicken, steamed green beans, toasted garlic bagels
Bruschetta Chicken
Topping:
6 med. roma tomatoes, seeded and chopped
1/4 cup finely chipped fresh basil leaves
1/2 t. sea salt
3 cloves fresh garlic, minced
1 T. balsamic vinegar
1/4 t. black pepper
1 T. olive oil
Chicken:
1 T. chopped fresh oregeno
1 T. chopped fresh basil
1/2 t. chopped fresh thyme
1 t. chopped fresh italian parsley
2 T. lemon juice
2 T. balsamic vinegar
1 T. olive oil
1/2 t. garlic powder
1/2 t. black pepper
1/4 t. sea salt
4 skinless, boneless chicken breasts
1. For topping, combine all ingredients in a medium bowl. Cover and chill in refrigerator until ready to serve.
2. For chicken, combine all ingredients in a large zip top plastic bag. Shake to distribute well, seal, and marinate in refrigerator for at least one hour.
3. Preheat oven to 350.
4. Remove chicken from bag; discard marinade
5. Place chicken in glass baking dish. Cover with foil and place in oven for 30-40 min, or until chicken is thoroughly cooked.
6. Serve with salsa on top; garnish with fresh basil leaves.
Toasted Garlic Bagels:
1 whole grain bagel, sliced
2 T. plain, nonfat yogurt
2 t. minced fresh garlic
Spread yogurt evenly onto the cut sides of each bagel half. Top evenly with garlic. Broil 2-3 inches from heat for 2-3 minutes or until toasted. Cut each half in half. Serves 4.
Tuesday: Zen Salmon, steamed broccoli, steamed brown rice
Wednesday: Chicken Kabobs with Greek Barley Salad (reduce olive oil to 2 T.)
Thursday: Awesome Omelette, Fresh Kiwi and Red Grapes
Awesome Omelette:
1/4 c. sliced mushrooms
1/4 c diced bell pepper (any color)
1 c fresh spinach
1/4 c. diced tomatoes
1 c. egg beaters or 4 egg whites, beaten
2 T. reduced fat feta cheese
2 T. chopped green onions
Salt and pepper, to taste
Heat nonstick pan over med heat. Add mushrooms and peppers and saute 4-5 minutes. Add spinach and tomatoes and saute until spinach wilts and tomatoes are warm. Put veggies in a bowl and set aside. Wipe pan with paper towel, and coat with cooking spray. Add eggs and swirl the pan until they are pretty thin. Cook 3-4 minutes or until top is barely wet. Add reserved toppings to one half of your eggs. Sprinkle feta over veggies. Fold the half of the eggs without the toppings over the toppings and cook until eggs are done, about a minute.
Slide omelette onto a plate, and sprinkle with green onions. Sprinkle with salt and pepper, to taste.
Friday: Naked Buffalo Burger, Colsen Slaw, baked sweet potatoes (no toppings)
Naked Buffalo Burger (adapted from Eating For Life's Colorado Buffalo Burger)
1 lb ground buffalo, divided into fourths and formed into patties
Grill patties on med 5 min on each side or until desired doneness. Serve bunless with homemade or commercial sugar free ketchup and mustard.
Colsen-Slaw (named for my son, who LOVES it!)
Saturday: Orange Roughy, Grilled Zucchini, Steamed Brown Rice
Orange Roughy (this is technically a breaded food, which is on tier 5, but since you're making your own breading out of 90/10 compliant foods, I consider it to be compliant. If it's too iffy for you, skip the breading.)
1.5 lbs orange roughy (4 fillets)
1/4 C. bread crumbs (make your own by putting one whole grain bagel into the blender or food processor and pulse until crumbly, then measure out 1/4 cup.)
1 t. italian seasoning
1/4 C. reduced fat parmesan cheese, grated
1 egg white, or 1/4 c. egg beaters
3 T. fresh parsley, chopped
In a shallow dish, combine breadcrumbs, italian seasoning, and parmesan. In small bowl, mix egg white until slightly frothy.
Lightly brush both sides of the fish with egg white, and then coat with breadcrumb mixture. Arrange fillets on a baking sheet lined with parchment paper or coated with cooking spray. Sprinkle with parsley. Bake at 400 or until fish is opaque and flakes easily with a fork, about 20 minutes.
Grilled Zucchini
Mix 1/4 cup balsamic vinegar, 1 t. olive oil, 1 t. agave nectar or honey, 1 t. minced fresh garlic, 1/4 t. salt, and 1/2 t. coarse ground pepper in a shaker cup or small bowl. Shake or whisk until well combined. Add marinade and 3-4 zucchini, sliced 1/4 inch thick on the diagonal, to a zip top bag. Marinade at least 30 minutes.
Grill over med. heat in a grill basket coated with cooking spray, 10-15 minutes or until crisp-tender, stirring occasionally.
http://www.teambeachbody.com/eat-smart/michis-ladder
Sunday: Grilled Pork Tenderloin smothered with Grilled Onions, Grilled Asparagus, Citrus Quinoa
For the pork:
Trim fat from pork; preheat grill to med-high heat. spray grill rack with cooking spray
Reduce heat to med or med-low. Cook pork directly on grill rack 15-20 minutes or until internal temperature reaches 145 degrees, turning occasionally for those pretty grill marks.
let rest 5 minutes.
Slice into medallions, fan the medallions onto a platter, and top with grilled onions, and serve.
To grill onions:
Vertically slice two large yellow onions, and toss with 1/2 t. dried thyme, 1/2 t. salt, and 1/4 t. pepper. Spray grill basket with cooking spray. Dump onion mixture into grill basket and grill 10 minutes or so or until onions are tender and translucent, stirring often.
To grill asparagus:
Wash and trim asparagus (1 lb). Cut into 2 inch pieces on the diagonal. Toss asparagus with 1 t. kosher salt and 1/2 t. pepper. Coat with cooking spray, and grill in a grill basket coated with cooking spray for 10-15 minutes or until tender-crisp. You have not had asparagus until you have had grilled asparagus!
Monday: Bruschetta Chicken, steamed green beans, toasted garlic bagels
Bruschetta Chicken
Topping:
6 med. roma tomatoes, seeded and chopped
1/4 cup finely chipped fresh basil leaves
1/2 t. sea salt
3 cloves fresh garlic, minced
1 T. balsamic vinegar
1/4 t. black pepper
1 T. olive oil
Chicken:
1 T. chopped fresh oregeno
1 T. chopped fresh basil
1/2 t. chopped fresh thyme
1 t. chopped fresh italian parsley
2 T. lemon juice
2 T. balsamic vinegar
1 T. olive oil
1/2 t. garlic powder
1/2 t. black pepper
1/4 t. sea salt
4 skinless, boneless chicken breasts
1. For topping, combine all ingredients in a medium bowl. Cover and chill in refrigerator until ready to serve.
2. For chicken, combine all ingredients in a large zip top plastic bag. Shake to distribute well, seal, and marinate in refrigerator for at least one hour.
3. Preheat oven to 350.
4. Remove chicken from bag; discard marinade
5. Place chicken in glass baking dish. Cover with foil and place in oven for 30-40 min, or until chicken is thoroughly cooked.
6. Serve with salsa on top; garnish with fresh basil leaves.
Toasted Garlic Bagels:
1 whole grain bagel, sliced
2 T. plain, nonfat yogurt
2 t. minced fresh garlic
Spread yogurt evenly onto the cut sides of each bagel half. Top evenly with garlic. Broil 2-3 inches from heat for 2-3 minutes or until toasted. Cut each half in half. Serves 4.
Tuesday: Zen Salmon, steamed broccoli, steamed brown rice
Wednesday: Chicken Kabobs with Greek Barley Salad (reduce olive oil to 2 T.)
Thursday: Awesome Omelette, Fresh Kiwi and Red Grapes
Awesome Omelette:
1/4 c. sliced mushrooms
1/4 c diced bell pepper (any color)
1 c fresh spinach
1/4 c. diced tomatoes
1 c. egg beaters or 4 egg whites, beaten
2 T. reduced fat feta cheese
2 T. chopped green onions
Salt and pepper, to taste
Heat nonstick pan over med heat. Add mushrooms and peppers and saute 4-5 minutes. Add spinach and tomatoes and saute until spinach wilts and tomatoes are warm. Put veggies in a bowl and set aside. Wipe pan with paper towel, and coat with cooking spray. Add eggs and swirl the pan until they are pretty thin. Cook 3-4 minutes or until top is barely wet. Add reserved toppings to one half of your eggs. Sprinkle feta over veggies. Fold the half of the eggs without the toppings over the toppings and cook until eggs are done, about a minute.
Slide omelette onto a plate, and sprinkle with green onions. Sprinkle with salt and pepper, to taste.
Friday: Naked Buffalo Burger, Colsen Slaw, baked sweet potatoes (no toppings)
Naked Buffalo Burger (adapted from Eating For Life's Colorado Buffalo Burger)
1 lb ground buffalo, divided into fourths and formed into patties
Grill patties on med 5 min on each side or until desired doneness. Serve bunless with homemade or commercial sugar free ketchup and mustard.
Colsen-Slaw (named for my son, who LOVES it!)
- 4 cups packaged cabbage-and-carrot coleslaw mix
- 1 granny smith apple, cored and diced
- 3 tablespoons nonfat plain yogurt
- 1 1/2 teaspoons agave nectar
- 1/2 teaspoon celery seeds
- 1 1/2 teaspoons cider vinegar
- 1/8 teaspoon salt
Saturday: Orange Roughy, Grilled Zucchini, Steamed Brown Rice
Orange Roughy (this is technically a breaded food, which is on tier 5, but since you're making your own breading out of 90/10 compliant foods, I consider it to be compliant. If it's too iffy for you, skip the breading.)
1.5 lbs orange roughy (4 fillets)
1/4 C. bread crumbs (make your own by putting one whole grain bagel into the blender or food processor and pulse until crumbly, then measure out 1/4 cup.)
1 t. italian seasoning
1/4 C. reduced fat parmesan cheese, grated
1 egg white, or 1/4 c. egg beaters
3 T. fresh parsley, chopped
In a shallow dish, combine breadcrumbs, italian seasoning, and parmesan. In small bowl, mix egg white until slightly frothy.
Lightly brush both sides of the fish with egg white, and then coat with breadcrumb mixture. Arrange fillets on a baking sheet lined with parchment paper or coated with cooking spray. Sprinkle with parsley. Bake at 400 or until fish is opaque and flakes easily with a fork, about 20 minutes.
Grilled Zucchini
Mix 1/4 cup balsamic vinegar, 1 t. olive oil, 1 t. agave nectar or honey, 1 t. minced fresh garlic, 1/4 t. salt, and 1/2 t. coarse ground pepper in a shaker cup or small bowl. Shake or whisk until well combined. Add marinade and 3-4 zucchini, sliced 1/4 inch thick on the diagonal, to a zip top bag. Marinade at least 30 minutes.
Grill over med. heat in a grill basket coated with cooking spray, 10-15 minutes or until crisp-tender, stirring occasionally.
Sunday, April 29, 2012
My Kitchen Innovation
I often "invent" things in my head, or out loud to my husband, and that's as far as my idea goes until someone else, equally brilliant, has the same idea and takes it all the way to market, at which time I slap my forehead and say with a smirk of satisfaction, "I knew that was a good idea."
Well, one idea that I've had for quite awhile and have yet to see it on the market, is an interactive, wi-fi compatible, cabinet-mounted touch screen. I have about a hundred cookbooks, but most of my menu planning is done online. (I confess, a big reason for this is that I'm too lazy to transcribe each recipe into my blog each week, when posting the link is so much easier.) And, although I have a laptop or four, I lack sufficient counter space to place a laptop on the counter while I'm cooking, and it makes me nervous to have liquids near my keyboard. So I usually print the recipe so that I can have it in my kitchen while I cook. This is a waste of ink and paper and natural resources.
I also have a counter mounted DVD player, and when I have a big project to do in the kitchen, I'll put on a movie to keep me company. I would love it if my drop down screen would also display my recipes and play Netflix movies! Killing two birds, or seven, with one stone.
So I need a screen that goes online, with no keyboard (hence the touch screen), plays movies, and maybe even has an option for tracking my grocery list and the ability to send that list to my phone. Okay, so there is the ipad option, and they do make ipad holders that are cabinet mounted and drop screen. But they are quite pricey. My invention would cost a third of the ipad!
Someone smarter than I will take this one to Shark Tank, I just know it, and I'll buy it once it hits the scene.
Sunday: Zen Salmon, steamed green beans, steamed brown rice
Monday: Stuffed Potato Skins, Steamed Artichokes
Stuffed Potato Skins
4 large baked Idaho potatoes, with half the flesh scooped out
4 cups chopped steamed broccoli
1 cup shredded low-fat, low-sodium cheddar cheese
8 pieces well-done turkey bacon
8 T. chopped scallions or fresh parsley
Preheat oven to 325. Stuff each potato half with 1 C. broccoli. Top each half with 1/4 c. cheese. Crumble 1 slice bacon over each half. Place on a baking sheet and bake 15-20 min or until cheese is melted and each half is warm throughout. Garnish with scallions or parsley.
Tuesday: Seafood Gazpacho, Fresh Milled Whole Wheat Bread
Seafood Gazpacho
1 C. chopped cucumber, skin on, seeds removed
1 red bell pepper, cleaned and roughly chopped
1 orange bell pepper, cleaned and roughly chopped
4 roma tomatoes, chopped
1 small red onion, chopped
2 cloves garlic, minced
3 cups low-sodium tomato juice
2 T. olive oil
1/4 C. red wine vinegar
1 pinch salt
1 T. ground black pepper
1 lb large shrimp, cleaned, shelled, and boiled
cilantro, chopped, to taste
Place first 6 ingredients in a food processor or blender and pulse until all vegetables are uniform size. Add tomato juice, oil, and vinegar and pulse until well combined. Season with salt and pepper. Transfer soup to a soup bowl, cover, and refrigerate at least 1 hour. While soup is chilling, chill shrimp. When ready to serve, slice shrimp lengthwise. Portion soup into soup bowls and lay one fourth of shrimp on each portion. Garnish with cilantro if desired.
If you are making this recipe by hand combine all the wet ingredients. Then add yeast, salt, and half the flour. Mix until the dough is smooth. Then add the rest of the flour. Add the flour slowly so you don’t use too much. Knead for about 10 minutes. Let rise until doubled. Shape into desired pan and then rise again until doubled. Bake at 350 degrees for 25 minutes. This will make 2 loaves of bread or two large pizzas.
Wednesday: Shaun T's Easy Sirloin Tip Roast, Roasted Brussels Sprouts, Baked Sweet Potatoes
Shaun T's Easy Sirloin Tip Roast
3 lbs beef sirloin tip roast, trimmed of all visible fat
4 cloves garlic, peeled and halved
1 t. coarse ground black pepper
cooking spray
preheat oven to 400. secure roast with cooking twine.
make 8 1/2 inch slits around the perimeter of the roast and insert 1/2 garlic clove in each slit. Sprinkle entire roast with pepper. Spray roasting rack with nonstick spray. Place roast on rack in roasting pan.
roast in preheated ofen 20 minutes. reduce temp to 325. Continue cooking about one hour, or until meat thermometer reaches desired level of doneness. Loosely cover with foil, and let rest 15 minutes. To serve, slice as thinly as possible against the grain. 10 servings
Thursday: Power Corn Pancakes, fresh berries
Friday: Sweet and Spicy Citrus Tilapia, Citrus Quinoa, Steamed Edamame
Well, one idea that I've had for quite awhile and have yet to see it on the market, is an interactive, wi-fi compatible, cabinet-mounted touch screen. I have about a hundred cookbooks, but most of my menu planning is done online. (I confess, a big reason for this is that I'm too lazy to transcribe each recipe into my blog each week, when posting the link is so much easier.) And, although I have a laptop or four, I lack sufficient counter space to place a laptop on the counter while I'm cooking, and it makes me nervous to have liquids near my keyboard. So I usually print the recipe so that I can have it in my kitchen while I cook. This is a waste of ink and paper and natural resources.
I also have a counter mounted DVD player, and when I have a big project to do in the kitchen, I'll put on a movie to keep me company. I would love it if my drop down screen would also display my recipes and play Netflix movies! Killing two birds, or seven, with one stone.
So I need a screen that goes online, with no keyboard (hence the touch screen), plays movies, and maybe even has an option for tracking my grocery list and the ability to send that list to my phone. Okay, so there is the ipad option, and they do make ipad holders that are cabinet mounted and drop screen. But they are quite pricey. My invention would cost a third of the ipad!
Someone smarter than I will take this one to Shark Tank, I just know it, and I'll buy it once it hits the scene.
Sunday: Zen Salmon, steamed green beans, steamed brown rice
Monday: Stuffed Potato Skins, Steamed Artichokes
Stuffed Potato Skins
4 large baked Idaho potatoes, with half the flesh scooped out
4 cups chopped steamed broccoli
1 cup shredded low-fat, low-sodium cheddar cheese
8 pieces well-done turkey bacon
8 T. chopped scallions or fresh parsley
Preheat oven to 325. Stuff each potato half with 1 C. broccoli. Top each half with 1/4 c. cheese. Crumble 1 slice bacon over each half. Place on a baking sheet and bake 15-20 min or until cheese is melted and each half is warm throughout. Garnish with scallions or parsley.
Tuesday: Seafood Gazpacho, Fresh Milled Whole Wheat Bread
Seafood Gazpacho
1 C. chopped cucumber, skin on, seeds removed
1 red bell pepper, cleaned and roughly chopped
1 orange bell pepper, cleaned and roughly chopped
4 roma tomatoes, chopped
1 small red onion, chopped
2 cloves garlic, minced
3 cups low-sodium tomato juice
2 T. olive oil
1/4 C. red wine vinegar
1 pinch salt
1 T. ground black pepper
1 lb large shrimp, cleaned, shelled, and boiled
cilantro, chopped, to taste
Place first 6 ingredients in a food processor or blender and pulse until all vegetables are uniform size. Add tomato juice, oil, and vinegar and pulse until well combined. Season with salt and pepper. Transfer soup to a soup bowl, cover, and refrigerate at least 1 hour. While soup is chilling, chill shrimp. When ready to serve, slice shrimp lengthwise. Portion soup into soup bowls and lay one fourth of shrimp on each portion. Garnish with cilantro if desired.
Fresh Bread (as copied from thehappyhousewife.com)
Ingredients- 1 1/2 cups warm water
- 1/3 cup olive oil
- 1/3 cup honey
- 2 tsp salt
- 4-4 1/2 freshly milled hard spring wheat flour (sifted)
- 1 Tbs yeast
If you are making this recipe by hand combine all the wet ingredients. Then add yeast, salt, and half the flour. Mix until the dough is smooth. Then add the rest of the flour. Add the flour slowly so you don’t use too much. Knead for about 10 minutes. Let rise until doubled. Shape into desired pan and then rise again until doubled. Bake at 350 degrees for 25 minutes. This will make 2 loaves of bread or two large pizzas.
Wednesday: Shaun T's Easy Sirloin Tip Roast, Roasted Brussels Sprouts, Baked Sweet Potatoes
Shaun T's Easy Sirloin Tip Roast
3 lbs beef sirloin tip roast, trimmed of all visible fat
4 cloves garlic, peeled and halved
1 t. coarse ground black pepper
cooking spray
preheat oven to 400. secure roast with cooking twine.
make 8 1/2 inch slits around the perimeter of the roast and insert 1/2 garlic clove in each slit. Sprinkle entire roast with pepper. Spray roasting rack with nonstick spray. Place roast on rack in roasting pan.
roast in preheated ofen 20 minutes. reduce temp to 325. Continue cooking about one hour, or until meat thermometer reaches desired level of doneness. Loosely cover with foil, and let rest 15 minutes. To serve, slice as thinly as possible against the grain. 10 servings
Thursday: Power Corn Pancakes, fresh berries
Friday: Sweet and Spicy Citrus Tilapia, Citrus Quinoa, Steamed Edamame
Saturday, April 21, 2012
Training Food
It's happened, finally. I've accepted the fact that I'm in training. I was resisting for a long time, telling myself that I was just exercising. And though I have not yet chosen a race, I have resigned to train for it. With that comes early, really freakin' early, mornings, TONS of laundry, lots of planning ahead, texting of training buddies, and with it also has to come my food choices. So here they are: just one week's worth of protein packed, smart carb-full, very veggie meals. By the way, they're also very tasty. Try 'em. Even if you're not in training.
Sunday: Bruschetta Chicken, Steamed Brown Rice, Roasted Cauliflower
Bruschetta Chicken
Topping:
6 med. roma tomatoes, seeded and chopped
1/4 cup finely chipped fresh basil leaves
1/2 t. sea salt
3 cloves fresh garlic, minced
1 T. balsamic vinegar
1/4 t. black pepper
1 T. olive oil
Chicken:
1 T. chopped fresh oregeno
1 T. chopped fresh basil
1/2 t. chopped fresh thyme
1 t. chopped fresh italian parsley
2 T. lemon juice
2 T. balsamic vinegar
1 T. olive oil
1/2 t. garlic powder
1/2 t. black pepper
1/4 t. sea salt
4 skinless, boneless chicken breasts
1. For topping, combine all ingredients in a medium bowl. Cover and chill in refrigerator until ready to serve.
2. For chicken, combine all ingredients in a large zip top plastic bag. Shake to distribute well, seal, and marinate in refrigerator for at least one hour.
3. Preheat oven to 350.
4. Remove chciken from bag; discard marinade
5. Place chicken in glass baking dish. Cover with foil and place in oven for 30-40 min, or until chicken is thoroughly cooked.
6. Serve with salsa on top; garnish with fresh basil leaves.
Monday: Kathy Smith's Crispy Oven-Baked Chicken, steamed pea pods, Herbed Quinoa
Tuesday: Healthy Pancakes, fresh berries, turkey bacon
1 1/2 cups whole wheat pastry flour
2 eggs, lightly beaten
1/4 canola oil
2 cups low fat milk
2 tsp baking soda
1/2 cup wheat germ
In med. bowl, mix eggs with oil and milk.
Stir in baking soda, wheat germ, and flour; mix until blended.
Heat a lightly oiled griddle or frying pan over med. high heat. Pour or scoop batter onto the griddle. Brown on both sides, turning once.
Use fresh fruit or a small amount of pure maple syrup, honey, or molasses as a topping. Opt not for pancake syrup.
Wednesday: Grilled Salmon, Spicy Green Beans and Kale, roasted beets
Thursday: Stuffed Bell Peppers
Stuffed Bell Peppers
2 large red bell peppers
sea salt and pepper, to taste
1 t. olive oil
1/2 yellow onion, diced
1 clove garlic, minced
1 cup water
8 oz organic tempeh, crumbled
1/2 can fire roasted diced tomatoes
2 T. raw pine nuts
1 C. cooked brown rice
1 T. freshly chopped parsley
1 T. freshly chopped basil
1 T. raisins
Preheat oven to 375.
Halve peppers lengthwise, leaving stems intact. Scoop out seeds and place cut side up in a shallow baking dish. Sprinkle with salt and pepper. Bake for about 15 minutes, or until they're soft but retain their shape.
Put 1 cup of water on to boil in a small pan.
While peppers are baking and water is boiling, heat olive oil in a large skillet over medium heat and saute onion and garlic until soft.
Add tempeh, tomatoes, and pine nuts to skillet and saute about 5-7 minutes.
Stir in Rice, parsley, basil, and raisins. Remove from heat and season with bit more salt and pepper
Spoon mixture into peppers in the baking pan. Pour just enough boiling water around pepper to touch the base of each so they won't burn in the oven.
Bake 15 minutes.
Friday: Peppered Flank Steak with Salsa, Asparagus Blue Cheese Salad, Roasted Klondike Potatoes
Asparagus Blue Cheese Salad
1 lb fresh asparagus
8 red leaf lettuce leaves
1/4 c. fresh lemon juice
3 T. fat free raspberry vinaigrette
2 oz. crumbled blue cheese
Cut off fibrous ends of asparagus spears. Lightly steam spears and cut into one inch pieces.
Chop or shred lettuce leaves.
Combine asparagus, lettuce, lemon juice, and raspberry vinaigrette in large salad bowl.
Top with crumbled blue cheese and serve.
Saturday: Pizza
It's happened, finally. I've accepted the fact that I'm in training. I was resisting for a long time, telling myself that I was just exercising. And though I have not yet chosen a race, I have resigned to train for it. With that comes early, really freakin' early, mornings, TONS of laundry, lots of planning ahead, texting of training buddies, and with it also has to come my food choices. So here they are: just one week's worth of protein packed, smart carb-full, very veggie meals. By the way, they're also very tasty. Try 'em. Even if you're not in training.
Sunday: Bruschetta Chicken, Steamed Brown Rice, Roasted Cauliflower
Bruschetta Chicken
Topping:
6 med. roma tomatoes, seeded and chopped
1/4 cup finely chipped fresh basil leaves
1/2 t. sea salt
3 cloves fresh garlic, minced
1 T. balsamic vinegar
1/4 t. black pepper
1 T. olive oil
Chicken:
1 T. chopped fresh oregeno
1 T. chopped fresh basil
1/2 t. chopped fresh thyme
1 t. chopped fresh italian parsley
2 T. lemon juice
2 T. balsamic vinegar
1 T. olive oil
1/2 t. garlic powder
1/2 t. black pepper
1/4 t. sea salt
4 skinless, boneless chicken breasts
1. For topping, combine all ingredients in a medium bowl. Cover and chill in refrigerator until ready to serve.
2. For chicken, combine all ingredients in a large zip top plastic bag. Shake to distribute well, seal, and marinate in refrigerator for at least one hour.
3. Preheat oven to 350.
4. Remove chciken from bag; discard marinade
5. Place chicken in glass baking dish. Cover with foil and place in oven for 30-40 min, or until chicken is thoroughly cooked.
6. Serve with salsa on top; garnish with fresh basil leaves.
Monday: Kathy Smith's Crispy Oven-Baked Chicken, steamed pea pods, Herbed Quinoa
Tuesday: Healthy Pancakes, fresh berries, turkey bacon
1 1/2 cups whole wheat pastry flour
2 eggs, lightly beaten
1/4 canola oil
2 cups low fat milk
2 tsp baking soda
1/2 cup wheat germ
In med. bowl, mix eggs with oil and milk.
Stir in baking soda, wheat germ, and flour; mix until blended.
Heat a lightly oiled griddle or frying pan over med. high heat. Pour or scoop batter onto the griddle. Brown on both sides, turning once.
Use fresh fruit or a small amount of pure maple syrup, honey, or molasses as a topping. Opt not for pancake syrup.
Wednesday: Grilled Salmon, Spicy Green Beans and Kale, roasted beets
Thursday: Stuffed Bell Peppers
Stuffed Bell Peppers
2 large red bell peppers
sea salt and pepper, to taste
1 t. olive oil
1/2 yellow onion, diced
1 clove garlic, minced
1 cup water
8 oz organic tempeh, crumbled
1/2 can fire roasted diced tomatoes
2 T. raw pine nuts
1 C. cooked brown rice
1 T. freshly chopped parsley
1 T. freshly chopped basil
1 T. raisins
Preheat oven to 375.
Halve peppers lengthwise, leaving stems intact. Scoop out seeds and place cut side up in a shallow baking dish. Sprinkle with salt and pepper. Bake for about 15 minutes, or until they're soft but retain their shape.
Put 1 cup of water on to boil in a small pan.
While peppers are baking and water is boiling, heat olive oil in a large skillet over medium heat and saute onion and garlic until soft.
Add tempeh, tomatoes, and pine nuts to skillet and saute about 5-7 minutes.
Stir in Rice, parsley, basil, and raisins. Remove from heat and season with bit more salt and pepper
Spoon mixture into peppers in the baking pan. Pour just enough boiling water around pepper to touch the base of each so they won't burn in the oven.
Bake 15 minutes.
Friday: Peppered Flank Steak with Salsa, Asparagus Blue Cheese Salad, Roasted Klondike Potatoes
Asparagus Blue Cheese Salad
1 lb fresh asparagus
8 red leaf lettuce leaves
1/4 c. fresh lemon juice
3 T. fat free raspberry vinaigrette
2 oz. crumbled blue cheese
Cut off fibrous ends of asparagus spears. Lightly steam spears and cut into one inch pieces.
Chop or shred lettuce leaves.
Combine asparagus, lettuce, lemon juice, and raspberry vinaigrette in large salad bowl.
Top with crumbled blue cheese and serve.
Saturday: Pizza
Sunday, March 11, 2012
New Appliance Celebration Week
What? What do you mean you've never heard of "New Appliance Celebration Week"? Well, maybe it's one of those "inside" holidays, you know, like an "inside joke" only for holidays. I guess you'd have to be here to appreciate just how celebratory having a new double oven and new QUIET dishwasher is. Let's put them to good use, shall we?
Sunday: Taco Soup, Quinoa chips and salsa
Monday: Bacon and Apple Stuffed Pork Chops, Steamed Green and Yellow Beans, Wild Rice
Tuesday: Leftover Taco Soup served over brown rice or baked potatoes
Wednesday: Roast Chicken with Sweet Potatoes, Onions, and Celery
Thursday: Mom's Chicken Enchiladas (use the leftover chicken from the roast)
Friday: Seared Scallops with Cauliflower Puree, Buttermilk Biscuits, Steamed Peapod and Carrot Medley
Saturday: Pizza Night
(There's a lot of chicken this week. Feel free to substitute ground beef for the shredded chicken in the taco soup!)
Sunday: Taco Soup, Quinoa chips and salsa
Monday: Bacon and Apple Stuffed Pork Chops, Steamed Green and Yellow Beans, Wild Rice
Tuesday: Leftover Taco Soup served over brown rice or baked potatoes
Wednesday: Roast Chicken with Sweet Potatoes, Onions, and Celery
Thursday: Mom's Chicken Enchiladas (use the leftover chicken from the roast)
Friday: Seared Scallops with Cauliflower Puree, Buttermilk Biscuits, Steamed Peapod and Carrot Medley
Saturday: Pizza Night
(There's a lot of chicken this week. Feel free to substitute ground beef for the shredded chicken in the taco soup!)
Sunday, March 4, 2012
The P90X way.
Being that I'm starting week 6 of a modified P90X2 as I train for a half iron man, I thought it was high time I followed the meals as they are suggested. And, since I share my real menu each week, I also thought it was high time to share. Don't be afraid of the source. This is good, healthy food. Even if you don't want to take on the workouts (which, by the way, are SO good and SO worth it), the food isn't anything to be intimidated by. It's just food, but it's food whose recipes are ones that someone else researched, tested, and published. I can speak from experience: these taste good.
Sunday: Black and White Bean Chili
Monday: Fish Tacos, black bean and corn salad
Black Bean and Corn Salad
Tuesday: BBQ Chicken Breasts, Corn Muffins, Roasted Brussels Sprouts
Wednesday: Southwest Turkey Burgers, Sweet Potato Fries (commercial), raw carrots and celery
Thursday: Island Pork Tenderloin, steamed green beans, roasted red potatoes
Friday: Shrimp Pasta Pomodoro, romaine salad, whole wheat french bread
Saturday: Xed Pizzas, raw peapods
Sunday: Black and White Bean Chili
Monday: Fish Tacos, black bean and corn salad
Black Bean and Corn Salad
- 1 can, 14 ounces, black beans, rinsed and drained
- 2 cups frozen corn kernels
- 1 small red bell pepper, seeded and chopped
- 1/2 red onion, chopped
- 1 1/2 teaspoons ground cumin, half a palm full
- 2 teaspoons hot sauce, just eyeball the amount (recommended: Tabasco)
- 1 lime, juiced
- Salt and pepper
- 1 head romaine lettuce, cut into thin ribbons
Tuesday: BBQ Chicken Breasts, Corn Muffins, Roasted Brussels Sprouts
Wednesday: Southwest Turkey Burgers, Sweet Potato Fries (commercial), raw carrots and celery
Thursday: Island Pork Tenderloin, steamed green beans, roasted red potatoes
Friday: Shrimp Pasta Pomodoro, romaine salad, whole wheat french bread
Saturday: Xed Pizzas, raw peapods
Sunday, February 26, 2012
Food For Thought
The way we think about our food plays an enormous role in how we choose our food. As a culture, we have become more accustomed to food being good, and less accustomed to food being good for us. Flavor outweighs nutrition in most of our choices, with few exceptions.
Flavor enhancers are so overused that foods in their natural forms seem tasteless and bland. Sugar, in its many forms, has found its way into almost everything, from the places we expect to see it (cookies, ice cream, and other sweets) to places a lot of us would be shocked to see it ("health" foods such as yogurt and bread). High fructose corn syrup is only the most common culprit. (And, while I've mentioned that, and since it's become a source of debate at least on TV commercials, I'd like to point out that the corn coalition goes on TV to try to make us think that HFCS is just like sugar, and is safe in moderation. While it is not just like sugar, and it does process in your body differently than sugar, it probably is safe in moderation. But how can one possibly moderate its consumption when it is in almost EVERYTHING we eat???? Ponder that with me, please.)
Salt is another flavor enhancer that is difficult to steer clear from, both because it's in almost everything and also because we are so used to it being in everything that foods without it lack flavor. And, like sugar, it is safe in moderation but isn't healthy in overdoses, but is extremely difficult to moderate because it is found in most store-bought and especially processed foods.
And yet another flavor enhancer is artificial sweetener. This one is probably the worst, since it actually slows your metabolism and makes you crave more food (making you burn fewer and consume more calories throughout the day and therefore making you gain weight over time), and in its many forms, has been proven again and again to cause illnesses such as cancer. http://www.time.com/time/health/article/0,8599,1711763,00.html
And, lastly there is fat. Enough said.
So here is my challenge: Take this week to study labels. Look for added sugar in any form, and avoid it when you can. Look for added sodium and avoid it when you can. Make one meal this week that is made without anything processed. The ingredients can only come from the produce aisle or the meat counter (and not the deli meat counter!). Feel free to add your own flavor enhancers (read the labels). If you add them yourself, you can control them. And, if you can control them, you tend to use less. Less is more, and not just proverbially. Kosher salt, sea salt, black pepper are my most used flavor enhancers. A little goes a long way with these, and black pepper offers nothing bad--no calories, no harmful effects on your body, just flavor. Olive oil is the wisest fat additive. Again, a little goes a long way. And finally, if you must add a sweetener, try something natural, like honey, sugar in the raw, agave nectar, as these have a lower glycemic response (your blood sugar won't spike nor plummet as quickly, leaving you with fewer cravings and therefore more control).
Then, leave a comment for me as to how you felt about your challenge meal (be sure to tell me what you made!). Did you like it better or not as well as something processed? Did it take more time or less time or the same to prepare? How did your family respond? Are you more likely or less likely to cook like this in the future?
Good luck and have fun with it!
Sunday:
Monday: Onion-Smothered Pork Tenderloin, commercial bagged salad with homemade dressing, roasted potatoes
To roast the potatoes, heat oven to 450. Take a pound to a pound and a half of small red potatoes and quarter them. Put them in a medium bowl and drizzle with 1 1/2 T. olive oil. Sprinkle with 1 t. kosher salt and 3/4 t. black pepper. Toss to coat evenly. Place potatoes on a cookie sheet (line it with foil first to make clean up easier, if you wish). Bake at 450 for 10-15 minutes or until tender. Broil for 2-3 minutes or until beginning to brown (watch them closely at this stage). Be careful: these are better than french fries!
Tuesday: Garlic-Ginger Shrimp
Wednesday: Garlic Flank Steak, Baked Sweet Potatoes, Steamed Sugar Snap Peapods (make two pounds steak, and reserve half for tomorrow's wraps)
Thursday: Flank Steak Wraps, Apple Wedges
Flank Steak Wraps
Mix 2 T. tomato paste, 2 t. chili powder, a pinch of salt and a cup of salsa until well blended. Heat reserved steak (from last night) in a med pan over med heat until hot. While steak is reheating, warm up 4 tortillas in the microwave, sandwiched between paper towels, for 1 minute. Spread tomato mixture onto the tortillas, top with warm steak, shredded cheddar cheese, and shredded iceberg lettuce. Roll up, cut in half, and secure with tooth picks.
Friday and Saturday we will be eating out.
Flavor enhancers are so overused that foods in their natural forms seem tasteless and bland. Sugar, in its many forms, has found its way into almost everything, from the places we expect to see it (cookies, ice cream, and other sweets) to places a lot of us would be shocked to see it ("health" foods such as yogurt and bread). High fructose corn syrup is only the most common culprit. (And, while I've mentioned that, and since it's become a source of debate at least on TV commercials, I'd like to point out that the corn coalition goes on TV to try to make us think that HFCS is just like sugar, and is safe in moderation. While it is not just like sugar, and it does process in your body differently than sugar, it probably is safe in moderation. But how can one possibly moderate its consumption when it is in almost EVERYTHING we eat???? Ponder that with me, please.)
Salt is another flavor enhancer that is difficult to steer clear from, both because it's in almost everything and also because we are so used to it being in everything that foods without it lack flavor. And, like sugar, it is safe in moderation but isn't healthy in overdoses, but is extremely difficult to moderate because it is found in most store-bought and especially processed foods.
And yet another flavor enhancer is artificial sweetener. This one is probably the worst, since it actually slows your metabolism and makes you crave more food (making you burn fewer and consume more calories throughout the day and therefore making you gain weight over time), and in its many forms, has been proven again and again to cause illnesses such as cancer. http://www.time.com/time/health/article/0,8599,1711763,00.html
And, lastly there is fat. Enough said.
So here is my challenge: Take this week to study labels. Look for added sugar in any form, and avoid it when you can. Look for added sodium and avoid it when you can. Make one meal this week that is made without anything processed. The ingredients can only come from the produce aisle or the meat counter (and not the deli meat counter!). Feel free to add your own flavor enhancers (read the labels). If you add them yourself, you can control them. And, if you can control them, you tend to use less. Less is more, and not just proverbially. Kosher salt, sea salt, black pepper are my most used flavor enhancers. A little goes a long way with these, and black pepper offers nothing bad--no calories, no harmful effects on your body, just flavor. Olive oil is the wisest fat additive. Again, a little goes a long way. And finally, if you must add a sweetener, try something natural, like honey, sugar in the raw, agave nectar, as these have a lower glycemic response (your blood sugar won't spike nor plummet as quickly, leaving you with fewer cravings and therefore more control).
Then, leave a comment for me as to how you felt about your challenge meal (be sure to tell me what you made!). Did you like it better or not as well as something processed? Did it take more time or less time or the same to prepare? How did your family respond? Are you more likely or less likely to cook like this in the future?
Good luck and have fun with it!
Sunday:
Monday: Onion-Smothered Pork Tenderloin, commercial bagged salad with homemade dressing, roasted potatoes
To roast the potatoes, heat oven to 450. Take a pound to a pound and a half of small red potatoes and quarter them. Put them in a medium bowl and drizzle with 1 1/2 T. olive oil. Sprinkle with 1 t. kosher salt and 3/4 t. black pepper. Toss to coat evenly. Place potatoes on a cookie sheet (line it with foil first to make clean up easier, if you wish). Bake at 450 for 10-15 minutes or until tender. Broil for 2-3 minutes or until beginning to brown (watch them closely at this stage). Be careful: these are better than french fries!
Tuesday: Garlic-Ginger Shrimp
Wednesday: Garlic Flank Steak, Baked Sweet Potatoes, Steamed Sugar Snap Peapods (make two pounds steak, and reserve half for tomorrow's wraps)
Thursday: Flank Steak Wraps, Apple Wedges
Flank Steak Wraps
Mix 2 T. tomato paste, 2 t. chili powder, a pinch of salt and a cup of salsa until well blended. Heat reserved steak (from last night) in a med pan over med heat until hot. While steak is reheating, warm up 4 tortillas in the microwave, sandwiched between paper towels, for 1 minute. Spread tomato mixture onto the tortillas, top with warm steak, shredded cheddar cheese, and shredded iceberg lettuce. Roll up, cut in half, and secure with tooth picks.
Friday and Saturday we will be eating out.
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