Wednesday, July 24, 2013

Grilled Sweet Potatoes with Ginger-Peach Ketchup


Sweet Potatoes:
  • 2 large sweet potatoes, scrubbed and cut lengthwise into 1/2-inch-thick wedges, fries, or rounds
  • 1/2 cup olive oil
  • 1/4 cup chopped parsley
  • 2 cloves garlic, minced
  • 1 teaspoon sea salt
  • 1 1/2 teaspoons black pepper
Ginger-Peach Ketchup
  • 1 peach, peeled and mashed
  • 1/2 cup ketchup
  • 1/4 cup lemon juice
  • 1 teaspoon grated ginger
  • 1 teaspoon soy sauce

Directions:
  1. In a large bowl, toss sweet potatoes with olive oil, parsley, garlic, salt, and pepper until evenly coated. Cover with plastic wrap and marinate for 2 hours.
  2. Heat grill to medium. Grill sweet potatoes until tender, turning once, 7-8 minutes per side. SErve hot or at room temperature.
  3. To make Ginger-Peach Ketchup: Combine all ingredients (I used a food processor), and simmer for about 10 minutes and serve.
Superfoods: Sweet Potatoes, Olive Oil

(Recipe found at http://www.countryliving.com/recipefinder/garlicky-sweet-potato-fries-recipe-clv0612)

Chicken Cordon Bleu


Ingredients:
  • 1 pound chicken breasts
  • Sliced ham
  • Sliced cheese
  • 1 egg
  • Water
  • Breadcrumbs (or Panko w/ Italian Seasoning)

Directions:
  1. Pound chicken until thin
  2. Place 1 slice of ham and 1 slice of cheese on chicken.
  3. Roll tightly
  4. Place toothpick through chicken/ham/cheese roll to keep it together
  5. Dip in egg wash (egg scrambled with a little water)
  6. Coat with breadcrumbs
  7. Place of baking sheet
  8. Repeat with remaining chicken breasts
  9. Bake at 350 degress for 20-25 minutes

Thursday, May 23, 2013

Corn/Black Bean Salsa

Ingredients:
  • 4 ears of corn
  • 4 small tomatillos
  • Olive Oil
  • 1-16 oz can Black Beans - drained & rinsed
  • 1-2 Jalapenos - chopped
  • 1 Bunch Cilantro - chopped
  • 1 Bunch Green Onions - sliced
  • 3 cloves garlic - chopped
  • 1/4 Cup Apple Cider Vinegar
  • 1/4 Cup Red Wine Vinegar
  • 1/4 Cup Canola Oil
  • salt & pepper

Directions:
  1. Rub tomatillos and corn with olive oil. Grill corn and tomatillos until beginning to char.
  2. Cut tomatillos into small cubes. Cut the corn off the cob. Put both in a large bowl.
  3. Add black beans, jalapenos, cilantro, green onion, & garlic.
  4. In a small bowl, whisk together vinegars and canola oil. Pour in large bowl and mix
  5. Add salt and pepper to taste
  6. Chill & serve!



Wednesday, March 20, 2013

Almond Crusted Chicken

Time: 15 minutes
Servings: 1

Ingredients:
  • 5 oz boneless, skinless chicken breast
  • 1 Tbsp cornstarch
  • 1/4 c fat-free egg substitute
  • 2 Tbsp finely chopped almonds

Directions:
  1. Sprinkle each side of the chicken breast with cornstarch. Dip it into the egg substitute, then sprinkle with almonds.
  2. Coat a small, nonstick skillet with olive oil (or nonstick cooking spray. I put my olive oil in a Misto) and heat over medium heat. Cook the chicken 5 minutes on each side or until a thermometer inserted in the thickest part registers 165 degrees F.

Nutritional info per serving: 310 cal, 43g pro, 10g carb, 1g fiber, 10g fat, 204mg sodium

Super foods: Chicken (lean protein), olive oil



Wednesday, March 13, 2013

Foods to Avoid and Acceptable Substitutes

Avoid:


  • Potatoes (red or white)
    • Subsitute: Beans, lentils, sweet potatoes, broiled tomatoes with cheese, mushrooms
  • White Rice
    • Substitute: Brown Rice
  • Corn (including cornbread or corn meal products)
    • Substitute: Okra, peas, asparagus, squash
  • Carrots (too many)
    • Substitute: Spinach, kale, collard greens, broccoli
  • Beets
    • Substitute: Hearts of palm, artichokes
  • White Bread
    • Substitute: Whole-grain breads without added sugars, whole-grain pasta
  • All refined sugar
    • Substitute: Nutrasweet (aspartame) or other artificial sweeteners, stevia, Sweet Balance, fructose
  • Other refined products, such as cookies, cakes, and so on
    • Substitute: Sugar-free ice cream, sugar-free yogurt, sugar-free vanilla ice cream, and diet root beer (occasionally)

Super Foods

  1. Greens - Kale, Collards, and Spinach
  2. Sweet Potatoes
  3. Fruit - Cantaloupe, Blueberries, Oranges, and Tomatoes
  4. Green Vegetables - Broccoli
  5. Beans, Lentils
  6. Nuts - Almonds, Walnuts
  7. Whole Grains - Wheat, Oats, and Barley
  8. Seafood - Salmon, Tuna, Mackerel, and Sardines
  9. Oils - Olive Oil
  10. Proteins - Liver and Lean Meats
  11. Milk

Sauteed Sweet Potatoes

Ingredients:

  • 2 sweet potatoes, about 6 oz. each, cut into 1/4-inch slices
  • 2 Tablespoons olive oil
  • Salt and/or other spices to taste

Directions:
Warm oil in large skillet over medium heat. Add sliced potatoes and cook, turning once, until potatoes are soft to the prongs of a fork. Sprinkle with salt and/or other spices and serve.

Serves 4-6

Superfoods: Sweet Potatoes, Olive Oil