Parmesan...MEAT or MEATLESS

If you are looking for a satisfying meal that does not take long to cook but warms the house on a chilly evening, then PARMESAN of your choice is the way to go. This meal can be made with meat or meatless…customize it to fit your family’s needs.

Ingredients:

·      For the BASE you want a chicken breast, turkey tenderloin, eggplant, large zucchini or crookneck squash, or Portobello mushroom. I prefer organic when I can obtain them. If using meat, look for boneless and skinless for this recipe.

·      Coating: Gluten Free (I prefer Ian’s) Panko Breadcrumbs

·      Sauce: Pasta sauce of your choice, parmesan (and or mozzarella or an Italian blend) cheese, and garlic 

Instructions:

·      If using a vegetable, pre-slice into 1/2 inch thick wedges.

·      Dice 4-8  cloves of garlic (depending on size)

·      Add a cup of Gluten Free (Ian’s) Panko Breadcrumbs to a bag (I often reuse produce bags from the store to cut down on my environmental waste) and place a piece of meat or 1 cut vegetable into the bag. Slice and pat to coat. (Continue till all is coated…do not overload bag…be careful when coating so the vegetables do not break down)

·      Add coated meat/vegetables to a pan with olive oil (just enough to avoid anything sticking to the pan) and sauté on both sides for 2-5 minutes depending on thickness.

·      Transfer to a foil lined baking sheet.

·      Preheat oven to 350.

·      While oven is warming add sauce and garlic to the pan. 1-2 cups of sauce will cover 2 pieces of meat or vegetables (cut).

·      After the sauce is warmed, cover the prepared meat or vegetables.

·      Sprinkle cheese on top

·      Bake for 20 minutes if vegetables and 30 minutes if meat.

Pictured: Turkey Parmesan

Holiday Bars

I wanted to find a way to add a spark to my granola bars for the holidays. I was looking to add some red or green color and decided on maraschino cherries!

2 cups oats 

3/4 cup flax seed meal or ground flaxseed

1/2 cup almond flour   

3/4 cup unsweetened shredded coconut

1 cup diced maraschino cherries

½ cup diced slivered almonds

1/2 tsp salt

1 tsp vanilla

3/4 cup honey

2 eggs

Instructions:

·      Preheat the oven to 350. Combine all dry ingredients then add the wet, one at a time.

·      Spray a 9x12 glass baking pan with olive or coconut oil spray.

·      Use the back of a spatula to flatten into the pan (you may with to spray the spatula so the granola does not stick).

·      Bake 15-20 minutes - until edges are golden.

·      Remove from oven. Let cool then cut into bars of your choice – or use cookie cutters and make festive shapes for children to enjoy!

Healthy Holiday Snacks

Knowing that the holiday season is hectic, I make a point to have healthy snacks (for me that means Gluten Free) around so that I provide myself with nutritious options when I am hungry and in a hurry. One thing I do that takes no cooking is keeping a small (snack size) Ziploc bag of walnuts and dried cherries (w/o sulfur) or almonds and raisins or dried apricots in my car, purse, and gym bag. This provides me with quick fuel and tides me by until I get home to have a proper meal.

A simple snack to cook and have on hand for the holiday hunger pangs (or anytime for that matter) is my Simple As 1-2-3 Oatmeal Bars (which I originally posted January 16, 2015). Since I posted the recipe I shared samples with others, as people asked what was in the bar I found myself replying, “It’s as simple as 1-2-3. One cup of apple (or other fruit) sauce, 2 cups of dry oats, and 3 ripe bananas is the base of this recipe. Anything else you add is up to you.” Now people refer to this recipe as the “1-2-3 Recipe”.

 

The Simple as 1-2-3 Oatmeal Bars can be made large like a scone and eaten for breakfast or they can be made snack size. They are easily digestible so are great for fuel pre or post workout. From start to finish the recipe will take 30 minutes of your time. A fast, healthy, portable, and versatile snack is important when you are not a time millionaire.

I hope you enjoy this quick to prepare healthy snack. You can add a 4-5-6 to the recipe by adding a few extra ingredients and customizing the recipe each time you make it!

During the hustle and bustle of the holiday season, spend a few minutes preparing and you can have healthy snacks all week….it’s as simple as 1-2-3! Grab a bar, and perhaps a handful of nuts and a piece of fruit and you are ready to go. 

Enjoy the holiday season. Eat healthy without spending much time in the kitchen. Spend the extra time with family and friends!

Enjoy this recipe and find others featuring Nuts at nuts.com and their Healthy Snacks Page. 

 

Base Recipe:

·      1 Cup of Apple Sauce (I make homemade … with and w/o cinnamon. This recipe works well with cinnamon or plain applesauce. I have also made pear and guava sauce and both work well in this recipe)

·      2 Cups of Dry Oats

·      3 Ripe Bananas

VARIATIONS…Optional 4-5-6 Ingredients

·      1 TSP Vanilla Flavoring, 1 Cup Diced Dried Fruit, 4 TBSP Nut Butter (any variety)

·      1 Scoop Protein Powder, 1/4 Cup Diced Walnuts, 1/3 Cup Nutella (NOTE: I use GLUTEN FREE protein powder. You can buy it plain or flavored.)

·      1/2 Cup Flaxseed Meal, 1/4 Cup Diced Nuts, 1/4 Cup Diced Dried Fruit

·      1/4 Cup Slivered Almonds, 1/4 Cup Diced Apricots, 1/4 Cup Shredded Unsweetened Coconut

Sesame Shrimp Stir Fry

I enjoy making a stir-fry when I have small portions of several vegetables. I dice the vegetables into even sized pieces so they cook evenly. My personal preference is to cook my stir-fry vegetables till they are el dente. Please cook to the texture that pleases you.

Base Ingredients:

12 previously frozen shrimp (medium sized or larger)

Assortment of vegetables: I used 1 medium sweet potato, 3 small baby bock choy, 4 cloves of garlic, 1/2 yellow onion, and one yellow bell pepper.

2-4 TSP crushed red pepper flakes (depending on your desire for spice)

1/4 package of rice noodles

toasted sesame oil

water or vegetable broth

2 tbsp sesame seeds

Optional Ingredients:

Sub chicken or tofu for the shrimp

Substitute rice or pasta for the rice noodles

Vegetables that work well with shrimp: bell peppers, onions, leeks, shallots, garlic, sweet potato, zucchini or squash, and broccoli or broccoli rabe

Instructions:

·      Place the 12 shrimp, toasted sesame oil (about 1 TBSP), and 1 cup of water in a pan. Sautee shrimp, flipping once, until all water evaporates. Remove the tails from the shrimp. Set aside.

·      Dice the vegetables into even pieces. Add to a pan with 2-4 tbsp toasted sesame oil and sauté while continuing to stir. Add 1 cup of water or vegetable broth and cover pan. Reduce heat to low and cook until liquid is almost absorbed. Add the shrimp into the vegetable mixture and add crushed red pepper flakes to taste.

·      When vegetables are almost done, start to boil water for the pasta. When water boils add the rice pasta and cook 3-5 minutes. Drain and add to the vegetable mixture.

·      Stir to combine ingredients and coat pasta.

·      Serve with a garnish or sesame seeds.

Shrimp and Sun Dried Tomato Pasta

I keep a bag or frozen shrimp on hand when I need a quick (and lean) burst of protein to make a meal. Shrimp can be added to pasta or a stir-fry to bring a meal together quickly.  This meal serves two.

Base Ingredients:

One onion diced

2 cloves of garlic diced

12 previously frozen shrimp (medium or larger size)

6 sun dried tomatoes in olive oil – diced.

Olive Oil

A handful of gluten free pasta (about a 50 cent-piece size) – or pasta of your choice

Optional Ingredients:

Substitute chicken or tofu for the shrimp

Substitute shallots for the onions

1-2 TBSP crushed red pepper flakes

Instructions:

·      Place the 12 shrimp, olive oil (about 1 TBSP), and 1 cup of water in a pan. Sautee shrimp, flipping once, until all water evaporates. Remove the tails from the shrimp. Set aside.

·      Dice the onion, garlic, and sun dried tomato. Add the onion and garlic to the pan where the shrimp was cooked. Add 2 tbsp olive oil and sauté until onions are translucent. Add the sundried tomatoes and shrimp and a cup of water. Sautee until the liquid evaporates.

·      Bring water to a boil and add gluten free pasta. Cook 1-2 minutes less than package directions. Drain while still el dente. Add to the pan with the shrimp and stir to combine.

·      Serve – garnished with parsley or basil.

Simple Pea Soup

The nights are a bit colder which makes soup taste just a little better. I usually make pea soup using dried SPLIT peas but happened upon dried WHOLE peas and made a batch of soup with them.

Base Ingredients:

1.5 cups of dried peas

3 cups of liquid (I did 1.5 cups each of low sodium vegetable broth and water)

1 bay leaf

3 additional cups of liquid (again I did 1.5 cups each of low sodium vegetable broth and water)

4 large carrots

12 mini fingerling potatoes (I used organic)

1/2 a small onion

2 tablespoons olive oil

Instructions:

1.    Add the peas, bay leaf, and liquid to a covered container and let it sit overnight or during the course of the day.

2.    After rehydrating the peas, begin to prepare the rest of the ingredients.

3.    Dice half an onion and add to a soup pot with 2 tbsp olive oil. Sautee until translucent.

4.    Dice the carrots and potatoes into even sized pieces.

5.    Add all the ingredients to the soup pot and bring to a boil.

6.    Reduce heat and simmer until vegetables are soft.

OPTIONAL: Add crumbled bacon to the soup as it is cooking or as a topping when it is served.

Serving Suggestions:

Top with black pepper and sesame seeds

Serve with cheese and crackers or a gluten free roll

Spinach Salad with Caramelized Onions, Garlic, Bell Peppers, and Walnuts

Placing caramelized vegetables atop a bed of greens is a great way to include extra nutrients in your meal without adding extra sauces. Next time you are looking for a satisfying meal (or smaller portion side dish) that has a variety of textures, caramelize vegetables and place them atop spinach, kale, or arugula. The heat from the vegetables will partially with the greens leaving some crispiness. If you cook the vegetables to el dente, the dish will be even more satisfying as you will need to chew each bite. Studies show that it takes 20 minutes or so for our stomachs to register we are full. If we have to slow down and eat, there is a greater chance we will NOT overeat.

Base Ingredients (to serve two):

·      1 Shallot or 1/2 a medium yellow onion diced (a sweet Vidalia Onion works well here too)

·      4-6 pieced of garlic diced (organic is best, grown in the USA is good)

·      6-8 small sweet bell peppers cut into thin strips with seeds and membranes removed

·      1 cup of low sodium vegetable broth

·      2-4 TBSP brown sugar or balsamic vinegar

·      1 handful of walnuts per person eating

·      1 cup of baby spinach or other green rinsed and patted dry

·      2 TBSP Walnut or Olive Oil

 

Instructions:

Diced vegetables and add to a pan with oil and brown sugar or balsamic

Sautee until vegetables are desired tenderness (add more broth or water ¼ cup at a time if necessary) and a sauce begins to form as the liquid cooks down.

Add walnuts the last few minutes to coat

Prepare a bed of spinach or other green on a plate or in a bowl

Add the vegetables to the bed of greens

Serve:

You may wish to garnish with grape tomatoes, pepitas, sesame seeds, or sunflower seeds

Options:

Add 1 cup of cooked quinoa, millet, or sorghum to the pan just before serving to warn the pre-cooked grain and add extra protein to the dish.

Simple Lentil Soup

I enjoy making soups. When I make lentil soup I like to start with dry lentils and rehydrate them. This allows me to hydrate them to the texture of my choice. The lentils in this soup have a some substance to them; they are a bit softer than "el dente". The longer the soup is cooked, the softer the lentils. If you prefer very soft lentils, start with cooked lentils rather than rehydrating them

This lentil soup does not take much time to make after the lentils are rehydrated. I usually rehydrate and lentils, beans, or peas that I use in recipes over night or while I am sleeping. The active cooking time for this recipe is about 30 minutes.

Ingredients:

·      1 1/2 cups dry lentils (rinsed and drained) + 3 cups low sodium vegetable broth + 1 bay leaf

·      Place in an airtight container over night or through the course of the day to rehydrate. This yields 3 cups of hydrated lentils.

·      4 TBSP olive oil

·      1 onion

·      4 large carrots

·      1 tsp ground cumin

·      4 cups low sodium vegetable broth

·      Salt and pepper to taste

Directions:

·      Dice the carrots and onion and place in a soup pot with the olive oil

·      Sautee until onions are translucent

·      Add the rehydrated lentils, bay leaf, and 4 cups of low sodium vegetable broth and bring to a boil

·      Reduce heart and cover. Stir from time to time.

·      Cook until carrots are tender – about 20-30 minutes depending on size they were cut.

·      Remove bay leaf prior to serving or storing in an airtight container.