Healthy Recipes

Greek Dressing

This dressing is from the Greek Quinoa Salad recipe that I posted a couple of weeks ago. This is the Greek dressing that I use for the week 3 meal plan!

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Ingredients

1/4 cup olive oil

1/4 cup red wine vinegar

1 tablespoon lemon juice

1 teaspoon onion powder

1 teaspoon dried oregano

2 garlic cloves, minced

 

Directions

Combine all ingredients and mix well. Enjoy!

PB&Y Dip

I got this amazing peanut butter and yogurt recipe from a really awesome pediatric dietitian at Dell Children’s Medical Center. It is a great healthy dip recipe that you can eat with apples or carrots! It’s only three ingredients and is very simple to make!

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Ingredients

1 cup All Natural Peanut Butter (only ingredient is peanuts)

1 cup All Natural Low-Fat Vanilla Yogurt

1/4 tsp ground Cinnamon

Directions

Mix all ingredients well and ENJOY!

Spicy Cilantro Lime Chicken

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Ingredients

3-4 boneless chicken breasts

3 limes or 1 tbsp lime juice

2 cloves garlic, minced

1 tbsp olive oil

1/4 tbsp cayenne pepper

1 tbsp ground cumin

1 tsp chili powder

1/2 bunch cilantro, chopped

Directions

1. Heat olive oil in a large skillet over medium heat.

2. Cut the chicken breasts into chunks. You can cook them whole too but chunks cook faster. Season chicken with the cayenne pepper, cumin, and chili powder.

3. Add chicken to the skillet and let it cook. Then squeeze the lime juice over the chicken. Continue to let the chicken cook.

4. Once the chicken is almost thoroughly cooked, add the chopped cilantro on top of the chicken and mix it around.

5. To serve, layer brown rice and top with the cilantro lime chicken. Add a little more lime juice and cilantro if desired.

6. Enjoy!

 

Spicy Fish Taco Bowl




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Makes about 3 bowls

Ingredients

2 Tilapia filets

2 tbsp Olive Oil

1/4 tbsp Cayenne Pepper

1 tbsp Ground Cumin

1 tsp Chili Powder

2 cloves minced garlic

1 cup Brown Rice

1 can of Black Beans

1 diced Red Bell Pepper

1 can of Corn (drained)

1 Lemon

1 Avocado

Directions

1. Cook brown rice in a pot for about 45 minutes. (1 cup rice= 2 cups water)

 

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2. In a small bowl mix the cayenne pepper, cumin, and chili powder. Rub the seasoned mix all over the tilapia filets.

3. Heat the olive oil in a skillet on medium heat. Add the tilapia to the skillet and let the fish cook thoroughly throughout. Once cooked, remove the tilapia from the skillet and shred it with a fork.

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4. In the same skillet, add the garlic, corn and red pepper. Stir and cook until the corn is brown and looks roasted. Then add the black beans until they are warm.

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5. To make your bowl, layer the brown rice, corn/bean mixture, tilapia, then add some avocado slices on top. Squeeze some lemon juice over the top.

6. Enjoy!

 

Greek Quinoa Salad

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Ingredients

1/2 cups quinoa
3 cups vegetable broth
1/4 cup olive oil
1/4 cup red wine vinegar
1 tablespoon lemon juice
2 garlic cloves, minced
1 teaspoon onion powder
1 teaspoon dried oregano
salt and pepper to taste
1 tomato
1 small onion, chopped
1 red bell pepper, chopped
1/2 cucumber chopped
1/2 sliced black olives (I’m not a fan of olives so I didn’t add any)
1/2 cup crumbled low-fat feta cheese

Directions

1. Toast quinoa in a pot on medium heat for about 2-3 minutes.

2. Pour in vegetable broth and bring it to a boil.

3. Turn down heat, cover, and let it simmer for about 15-2o minutes.

4. In a small container, add olive oil, vinegar, lemon juice, garlic, onion powder, oregano, and salt and pepper. Then shake the mixture well. This is your Greek dressing.

5. Place chopped tomatoes, cucumber, olives, feta cheese, pepper, and onion in the quinoa bowl.

6. Pour in the desired amount of dressing and toss with a spoon. (Be careful with how much you add to avoid having a watery meal).

7. You can either eat it immediately or store it in the fridge for later!

8. Enjoy!

Spicy Kale Chips

 

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Ingredients

½ bunch of Kale

Olive Oil

Cayenne Pepper

Ground Cumin

Red Pepper Flakes

Salt

Directions

  1. Preheat oven to 300 degrees.
  2. Wash kale
  3. Tear kale leaves off stem and break into pieces
  4. Spread kale pieces on wax paper and place on top of a baking sheet
  5. Drizzle olive oil on top of kale pieces
  6. Sprinkle cayenne pepper, ground cumin, red pepper flakes, and salt to taste.
  7. Bake in oven for 5 minutes then turn them over and bake another 5 minutes.
  • Cooking temperature may vary depending on your oven so to be on the safe side, I would keep an eye on your kale chips.

8. Enjoy! They are seriously so good and addicting!

 

Garlic Mashed Cauliflower

While searching for new recipe ideas for my meal prep plans, I stumbled upon a ton of mashed cauliflower recipes. To be honest, mashed cauliflower did not sound good to me at all, but I have heard a lot of good things about it and still thought I should give it a try. So I found a recipe on Pinterest which was linked to a website called Fueling With Food. I tried out the recipe, and OH MY GOODNESS… the mashed cauliflower tasted great! It looked just like mashed potatoes and nearly tasted like them too! I encourage you all to try them out for yourself. You will not regret it!

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Ingredients

½ bunch of cauliflower

1 tbsp. light cream cheese

1 tbsp. light sour cream

1 tbsp. skim milk

Garlic Powder

Onion Powder

1/2 tbsp. Knorr Low-Sodium Chicken Flavor Powder

Salt & Pepper

 

Directions

  1. Boil water in a large pot.
  2. Rinse and cut cauliflower into cutlets
  3. Cook cauliflower in boiling water for 6 minutes or until tender.
  4. Drain water and pat cauliflower dry with paper towels (be careful, the cauliflower will be very hot)
  5. Add the cream cheese, sour cream, and skim milk to the cauliflower and place into a food processor or blender.
  6. Blend mix until you have a smooth consistency.
  7. Place into bowl then mix the seasonings in. Season garlic powder, onion powder, salt, and pepper to taste.
  8. Enjoy.

 

Turkey Burgers

I used to work at a local healthy food store called Mel’s Meals. It’s a very similar concept to Snap Kitchen and My Fit Foods. I tried nearly every meal there and one of my favorites was Mel’s turkey burger! Inspired by this burger, I decided to change it up a little bit and created my own turkey burger. They are so simple to make too!

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Ingredients

1 lb. ground turkey
1 cup low-fat crumbled feta cheese
2 Serrano peppers, chopped
1 Tbsp. Minced garlic
Mrs. Dash seasoning
Oregano
Pepper

Directions

1. In a bowl, mix feta cheese, Serrano peppers, ground turkey, garlic, seasoning, oregano, and pepper.
2. Shape patty mix into four small patties.
3. Grill patties on a skillet on medium heat or cook on a George Foreman until meat is cooked thoroughly.
4. Place patties on whole wheat buns or whole wheat toast
5. Enjoy

-If you have time at home, add some yummy toppings like sautéed onions, mushrooms, lettuce, tomato and/or avocado slices.
-If you are cooking this meal for your meal plan, keep burger buns on the side and make sure to pack some ketchup or mustard in a small container.

 

 Jacklyn’s Delight Smoothie

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Serving Size= One smoothie

Ingredients

3/4 cup frozen mixed berries
1/2 cup frozen pineapple chunks
1 1/2 cups 100% orange juice

Directions

1. Combine all ingredients into blender or bullet mixer.
2. Blend until smooth.
3. Enjoy.

 

Three’s Salsa

One of my sweet roommate’s makes an amazing and healthy salsa! It is a very simple salsa recipe that would be great to add to some of your meals to incorporate more vegetables and flavor!

 

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Ingredients

1 can of Whole Peeled Tomatoes with no salt added

1-2 whole Jalapenos

½ bunch of fresh cilantro

1/3 chopped onion

Lime Juice

Garlic Powder

 Directions

1. Add all ingredients into a blender and blend until your preferred salsa consistency.

 

Southwestern Quinoa Wraps

At the company I work for, I put together activities and cooking demonstrations for our employees during National Nutrition Month this March. Every Monday we had a “Meatless Monday” lunch that was sold to employees. I found a quinoa salad recipe and decided to add a little twist to it. We called them Southwestern Quinoa Wraps. Below is the recipe for these wraps! The picture was taken at work and was accented with yummy fruit put together by one of our cooks!

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Ingredients

Large whole wheat tortillas or regular size

1 cup quinoa

1 can sweet corn

1 can black beans

1 can mild rotel

½ bunch of chopped cilantro

½ cup-1 cup shredded cheddar cheese

Lime juice

Cumin powder

Salt & Pepper

 

Directions

  1. Cook quinoa and pour into a large bowl.
  2. Drain liquid from corn, black beans, and rotel.
  3. Pour all ingredients into the bowl and mix.
  4. Scoop southwestern quinoa mix into tortilla and wrap tortilla.
  5. Enjoy.

 

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3 thoughts on “Healthy Recipes

  1. Pingback: Meal Prep Plan Week 3 | Eat Well. Be Well.

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