Category Archives: Healthy Food

Mango Coconut Mahi

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The lightness of this fish allows for this slightly decadent coconut sauce. It is truly yummy & so simple. Note, this recipe based on 2 servings.  

Ingredients

2 Mahi Mahi Fillets, Thawed

6oz Low Fat Coconut Milk

2 Tbsp Cilantro, chopped

2 Green Onions, chopped

2 Garlic Cloves, chopped

1 Small Tomato, chopped

1.5 Tbsp Butter

4 Mango Slices, chopped

Salt & Pepper to Taste

Preheat oven to 350 degrees. In a small saucepan saute butter, onion and garlic for two minutes. Add tomatoes and cook for two minutes. Add coconut milk, mango, cilantro, salt and pepper. Stir, turn off heat and let sit. In a baking dish place fish and pour coconut sauce over the top. Cover with aluminum foil and bake for 15 minutes. Remove foil and bake uncovered for 10 to 12 minutes, until fish is fork tender. Serve with quinoa and spinach salad.

 

Honey Grilled Salmon with a Kick

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This recipe is so simple and tasty we are sure you will love it!

Ingredients

1 Pound Wild Salmon

1 Tbsp Olive Oil

2 Tbsp Honey

1/3 Cup Rice Vinegar Or Balsamic

1/4 Tsp Chinese Five Spice Blend (Made by Morton & Bassett, can be purchased at Whole Foods) or make yourself:  Contains: cinnamon, anise seed, cloves, ginger and fennel.

Salt & Pepper

Brush salmon with olive oil, salt & pepper. Heat grill or grill pan until hot. Mix honey, vinegar and spice blend in a bowl. Set aside. Grill salmon 3-4 minutes each side. Pour glaze over the salmon. Serves 2. Goes great with coconut rice or quinoa and kale salad. YUM!

Quick & Tasty Farro Recipe

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The next time you reach for rice or risotto, try farro instead! Farro is a whole grain complex carbohydrate. By “whole grain” we mean the kernal & bran are still intact & this is where the nutrients are, including fiber! Eating complex carbs gives you nutrients, fiber, steady energy and makes you feel full.

Ingredients: 

1 1/2 Cups Farro* (*Trader Joe’s now selling bags of “10 Minute” Farro & recipe based on this; 1 1/2 cups = one bag, pictured right)

3 Cups Low Sodium Vegetable Broth

2 TBSP Extra Virgin Olive Oil

1/2 Cup Currants

1/2 Cup Slivered Almonds

Sea Salt to taste

Combine farro and vegetable broth in saucepan and bring to a boil. Reduce heat to low, cover with lid and simmer 10 minutes until all liquid absorbed. Remove from heat. Add Olive Oil, Currants, Almonds and Sea Salt. Mix well and allow to stand for 5 minutes. Enjoy!

 

 

 

Banana Chocolate Oat Clusters

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Yes, even better than they sound! Bananas are a great source of potassium– think no  more muscle cramps. Oats are a wonderful source of fiber and nutrient rich carbohydrates for energy, satiety and yes, elimination :) A clean colon makes everyone happy! Awesome as an afternoon snack or pre/post work out. YUM.

Ingredients

(Note: this will make 20 clusters. Double recipe as needed for more.

1 Cup Rolled Raw Oats

1/4 Cup Whole Grain Flour (I like Amaranth)

1/4 Tsp Baking Soda

1/4 Cup Chopped Nuts (I like Walnuts)

1 Ripe Banana, Mashed

1/4 Cup Semi Sweet Chocolate Chips

1/8 Cup Shredded Coconut (eliminate if you don’t like coconut!)

1/8 Cup Canola Oil

1/8 Cup Honey

1 Tbsp Vanilla Extract

Preheat oven to 350. Mix all dry ingredients well. Add wet ingredients to dry ones. Mix well. Use a tablespoon or scooper to drop onto cookie sheet. Bake 10-12 minutes until brown. Allow to cool for 10 minutes then transfer to dish. Can store in fridge in airtight container for 3 days.

Additional Notes: Add raisins, cranberries, carob, whatever you like! To increase protein add a scoop of vanilla smoothee mix.

quite the cookie

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I love these cookies because they are tasty and full of nutrients like fiber and protein.  Sometimes I pop a few in my mouth before a run or cardiovascular workout. They also make great lunch box snacks.

Ingredients

2 bananas, ripe

2 eggs

1/2 cup peanut butter

1 cup nuts and seeds, try: almonds, walnuts, sunflower, pumpkin- all raw

1 tsp baking powder

1/2 tsp baking soda

3/4 cup oat flour

3/4 cup whole wheat flour

1/2 cup rolled oats, raw

1/2 cup oat bran, raw

3/4 cup pumpkin puree

1/2 cup dark chocolate chips

1/2 cup raisins

1 tbsp honey

2 tbsp blackstrap molasses

In a large bowl smash bananas, eggs, peanut butter, pumpkin, honey and molasses.  Mix well.  Add dry ingredients.  Add water if too stiff.  Add chocolate chips, raisins and nuts.  Adjust recipe as needed by adding water so you can mix without it being runny.

Drop onto ungreased cookie sheet and bake at 350 degrees for 10-12 minutes, until brown. Don’t overcook.

Store in fridge for up to 5 days.  I like to put them in the toaster oven to get warm before eating.

Falafel

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Prep Time: 20 Minutes

Cook Time: 20 Minutes

Ready In: 55 Minutes

Makes 2 Servings

Ingredients

1/4 cup chopped onion

1 (15 ounce) can garbanzo beans, rinsed and drained

1/4 cup chopped fresh parsley

3 cloves garlic, minced

1 teaspoon ground cumin

1 teaspoon ground coriander

1/4 teaspoon salt

1/4 teaspoon baking soda

1 /4 cup rolled oats or gluten free flour

1 egg, beaten

2 teaspoons olive oil

Directions

Wrap onion in paper towel and squeeze out as much moisture as possible. Set aside. Place garbanzo beans, parsley, garlic, cumin, coriander, salt, and baking soda in a food processor. Process until the mixture is coarsely pureed. Mix garbanzo bean mixture and onion together in a bowl. Stir in the oats/flour and egg. Shape mixture into four large patties and let stand for 15 minutes.

Preheat an oven to 400 degrees F (200 degrees C).

Heat olive oil in a large, oven-safe skillet over medium-high heat. Place the patties in the skillet; cook until golden brown, about 3 minutes on each side.

Transfer skillet to the preheated oven and bake until heated through, about 10 minutes.

Notes:

Double the recipe and freeze them. Use stove to reheat.

Serve on a whole grain pita with avocado for healthy fat.

You can also add a small bit of hot sauce for a kick!

 

Quinoa Breakfast

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I believe breakfast is the most important meal of the day and a nutritionally balanced breakfast is the best way to go. That said, Quinoa (pronounced KEEN-wah) has the highest nutritional profile of all the grains and cooks the fastest of all grains, so it makes for a wonderful breakfast choice. Quinoa is also an extremely high-energy grain, filled with protein and fiber to get you off to a great start.

Quinoa with Dates and Almonds

Serves two.

1 cup quinoa

4 cups water

½ teaspoon cardamom

Pinch cinnamon

¼ cup chopped dates

¼ cup chopped almonds

Rinse quinoa in a saucepan. Add water and bring to a boil. Reduce heat to a low simmer, add cardamom and dates, and simmer until grains are soft—about 10 minutes. Remove from heat and stir in chopped nuts (roasting optional). Enjoy!

Courtesy of Kripalu

Divine Energy Bars

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I absolutely love these as a tasty & healthy snack or treat. 

Prep Time: 10 minutes or less!

Yield: 16 servings

Ingredients:

2 cups rolled oats

1/2 cup dried cranberry

1/4 cup raw pumpkin seeds (pepitas)

1/4 cup raw sunflower seeds

1/4 cup cacao nibs

1 teaspoon cinnamon

1/2 cup almond butter (or peanut butter)

1/3 cup agave nectar

1/4 cup brown rice syrup

1 teaspoon vanilla extract

Cocoa powder or shredded coconut (optional)

Directions:

1. Combine oats, cranberry, pumpkin and sunflower seeds, cacao nibs and cinnamon in large bowl. Set aside.

2. In a different bowl, combine almond butter, agave nectar, brown rice syrup, and vanilla until well mixed.

3. Pour wet mixture into dry ingredients and stir well.

Pour the mixture into a square dish (8×8) and press firmly with your fingers or flat spatula to settle it. Sprinkle with your choice of coating. Place it in the freezer for 20 hours and cut into bite size pieces. Keep in freezer up to 4 days.

*You can create your own version of it, mix and match ingredients, try different flavors: cranberries, nuts, other seeds, flax seeds, other nut butters, honey, barley malt syrup, other coatings, use whatever you have or like! Enjoy :)

 

No Bake Cacao Cranberry Granola

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Granola- the homemade kind– is by far one of my favorite all time foods.  I have it with milk for a snack, add it to cottage cheese, yogurt, fruit or even a protein shake for breakfast. I gave up on trying to find a store bought brand that meets my nutritional requirements so I came up with this variation.  It includes Raw Cacao Powder– a wonderful power food rich in antioxidants, iron, magnesium and fiber too. I hope you love it as much as  I do!!

No Bake Cacao Cranberry Granola

2 cups rolled oats

1/4 sup sliced almonds

1/8 cup chopped walnuts or pecans

1/8 cup shredded, unsweetened coconut

1/4 cup dried cranberries

2 TBSP Raw Organic Cacao Powder (I buy Navitas brand from Whole Foods or other health food store)

1 TBSP Canola  Oil

2 TBSP Honey

1 TBSP Vanilla Extract

Pinch Salt

1.Mix all in a bowl.  Store in fridge.

Makes 4-6 servings depending on how you are using it.

I make a double recipe so it lasts me about one week. You can even add sunflower seeds, pumpkin seeds, chia seeds. Have fun!