HEALTHY TREAT: Banana Oatmeal Cookies!

One of THEE GREATEST PARTS about the 21-Day Fix meal plan is that you can trade out one of your yellow contains for a “treat”... be it a small glass of VINOoOoOooo or ---- even a "fix-approved" COOKIE (like the ones featured below!) 

Banana Oatmeal Cookies
(Makes 8. Serving size is 2 and replaces 1 Yellow container on the 21-Day Fix)

Ingredients:
Nonstick cooking spray
1 cup Old Fashioned Rolled Oats
2 tsp ground Cinnamon
1/4 tsp Sea Salt
2 medium ripe Bananas, mashed
1/4 cup semi-sweet chocolate chips 
1/4 cup unsweetened shredded coconut

Directions:
1. Preheat oven to 350 degrees.
2. Lightly spray baking sheet with nonstick cooking spray.
3. Combine oats, cinnamon and salt in a medium bowl, making sure to mix well.
4. Add mashed bananas, chips and coconut, mix well.
5. Drop by heaping Tbsp onto your baking tray. 
6. Flatten the cookies with wet fingers (so they don’t stick) or a silicon spatula.
7. Bake for 14-15 minutes, or until they are firm.
8. Cool and Enjoy!

For more options ----> Check out this HEALTHY PEANUT BUTTER COOKIE recipe!

Cajun Style Dirty Quinoa (AMAZEBALLS)

Cajun Style Dirty Quinoa

Many of us have had the pleasure of enjoying the Cajun classic, Dirty rice. While I LOVE a little taste of N’awlins every now and again, traditional dirty rice is VERY high in Calories, Fat, and SODIUM!!! When I was looking to duplicate this recipe I was looking for a similar taste and at the same time make it healthy. What could be better than using a super grain (actually a seed) like Quinoa! This has become a staple in our household. We also like to make this for family gathering and friends because most people have never had quinoa and those who have had it plain (Blaaahhh!). The recipe that follows is pretty large because we like to have left overs. Dirty Quinoa is actually better on day 2 or 3. If you would like a little extra protein, feel free to add cooked ground turkey or turkey sausage.

Cajun Style Dirty Quinoa

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Quinoa, The Super-Food of the Incas

Quinoa is native to South America. In fact the pre-Columbian Incas saw it as a sacred food, calling it chisaya mama (mother grain). They planted the first seeds of the season in religious ceremonies using golden tools. Depriving the people of quinoa was one of the means the Spanish used to conquer the Incas. In recent years, people who value nutrition have begun to appreciate the wisdom of the Incas in esteeming this food which offers a host of health benefits. Quinoa provides a complete protein, making it especially valuable for those who prefer to reduce or completely eliminate animal protein from their diets. It contains all the essential amino acids, including lysine, which is crucial for growing and repairing body tissues. One cup of quinoa provides 9 grams of protein which is one more gram than a medium chicken egg. Quinoa is high in magnesium and riboflavin (B2) content make it an excellent nutritional ally for migraine sufferers. It is also beneficial to overall cardiovascular health, digestion, and detoxification. 

Recipe and Preparation

Makes 8 servings

What You NEED!!!

2 cups of rinsed Quinoa

4 cups of organic vegetable stock

1 diced yellow/green/red bell pepper

2 cloves of garlic minced

1 diced medium onion

¼ cup Extra Virgin Olive Oil

¼ cup Braggs Liquid Aminos or Low Sodium Soy Sauce

1 1/2 tablespoons Cumin

1 1/2 tablespoons Paprika

2 teaspoons Chili Powder

1 teaspoon Cayenne Pepper

2 green onions diced

Directions

Heat olive oil in a large skillet with a lid. Once olive oil has reached temperature add peppers and onions and cook for 5 minutes. Add garlic and continue to sauté until onions and peppers have become soft and garlic has begun to brown (apprx. 5 min) Add quinoa and vegetable stock and bring to a boil. Reduce heat and cover. Allow to cook for apprx 25 minutes and uncover. Add Braggs Liquid Aminos and the spices. Stir and let simmer for another 10 minutes. Quinoa will be done when the grain becomes tender and translucent while the germ ring will start to separate.  Top with diced green onions. ENJOY!!!

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BEST Healthy Breakfast Sandwich, EVER!!!

The BEST Breakfast Sandwich

For years now I have struggled with what to eat for breakfast. I now understand that it is VERY important to jumpstart your metabolism with a great meal shortly after you wake. The trouble is WHAT TO EAT? Most breakfast items are either full of sugar or fat and egg whites get old after a while! All my breakfast worries ended the day I discovered this goodie! Not only is this SUPER EASY to make it is VERY good and more importantly good for you! Enjoy!!!

The BEST Breakfast Sandwich

What You Need

Bagel thins or sandwich thins (I prefer Thomas 100% Whole Wheat Bagel Thins)

1/3 cup liquid egg whites

Olive oil cooking spray

Sautéed asparagus or broccoli

Mushrooms (optional)

Sliced Swiss cheese

Spicy Yogurt Sandwich Spread-Recipe below

Preparation Instructions

I like to make things as easy as possible when it comes to preparation of this sandwich. Therefore I like to use a round Pyrex dish and a microwave to make my eggs. I know some of you don’t like to use a microwave, but for ease of preparation it is my preferred method. You can also use a sauté pan. That being said I spray my Pyrex dish with olive oil and microwave for 60 seconds (will depend on the power of your microwave) or until the eggs are stiff but bouncy. Be careful not to overcook! While I am preparing the eggs I turn my oven to low broil and toast my bagel in a conventional toaster. Once eggs are done and bagel is toasted I assemble my sandwich. First put the spread on both sides, then egg topped by asparagus covered with swiss. Place on a baking sheet without top of bagel and place in oven to broil for 15-20 seconds or until cheese has melted. Remove from oven and finish assembly with bagel top, slice in half, and ENJOY!!

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Spicy Yogurt Sandwich Spread

2 tablespoons nonfat yogurt, plain

1/4 ounce sun-dried tomato (dry, not packed in oil)

1 teaspoon Parmesan cheese

1/4 teaspoon crushed red pepper flakes

1/2 garlic clove (minced)

1/4 teaspoon dried basil

1/4 teaspoon paprika

1 dash  salt

1 dash pepper

Directions:

Blend all ingredients in a food processor or blender.

Refrigerate after use.

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Cranberry Citrus Turkey Sandwich

Cranberry Citrus Turkey Sandwich

This sandwich always makes me think of snuggling up next to a fireplace on Thanksgiving afternoon, watching a little football and relaxing. Usually on that day I am stuffed, fat, and happy! Fortunately for my waist line I have come up with this healthy alternative to the holiday favorite! You can make this sandwich as a full sandwich or open face (just top 1 slice of bread and slide in the oven on broil to melt cheese). I enjoy it both ways but do it open face often to avoid the excess carbs. ENJOY!!!

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What You Will Need

Sliced Oven roasted turkey breast (I prefer Boars Head No Salt Added Oven Roasted Turkey)

Sliced Tomato

Lettuce

Sliced Swiss cheese

Sprouted Multi-Grain Bread (I prefer Alvarado St Bakery or Ezekiel)

Maple Citrus Cranberry Chutney (Recipe to follow)

Optional-Sliced Cucumber or Sprouts

Preparation

Spread Chutney on both slices of bread (or 1 slice if serving open faced).Top with Turkey slices and cheese. Place sandwich on baking sheet and broil on high broil for 3 minutes or until cheese melts. Top with lettuce and tomato if you choose.  Slice and ENJOY!!!

Maple Citrus Cranberry Chutney

Maple Citrus Cranberry Chutney

12 ounces whole organic cranberries (either fresh or frozen)

1 large Orange

½ lemon, juice and zest

½ Grannie Smith apple

¾ cup Grade A Maple Syrup

½ Teaspoon freshly grated ginger root

Pinch of salt and pepper

Dash of Chinese 5 spice

Optional- For a chunkier/crunchier chutney add chopped walnuts or cashews

Preparation

Bring the cranberries and maple syrup to a low boil over medium high heat in a medium sized pot. Be careful not to let the maple syrup scorch or burn. You are just wanting to start breaking down the cranberries. After 5 minutes of boiling mash the cranberries with a potato masher or fork. Add apples, lemon juice, zest, and oranges. Once apples are soft, not mushy, add your salt and ginger. Cook 5 minutes more and mash again ensuring that everything is incorporated. I like to put this in a mason jar and keep in the refrigerator. It will keep for a couple weeks but if you are anything like us it doesn’t last that long. Eat it on your morning toast or straight out of the jar! 

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Savory Vegetable Tower - GREAT VEGAN OPTION!

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Savory Vegetable Tower

I absolutely LOVE portabella mushrooms!! While I also love eating red meat, I understand that it is not very good for you. Therefore I try and keep my meat consumption to a minimum and keep my consumption ratio at 80% Vegetables and Grains vs 20% Lean meat protein (very little red meat). That being said I find myself very tempted by red meat and the taste of a good steak. That is where a portabella mushroom comes in. If properly seasoned and cooked a portabella mushroom has a similar taste and texture of a good steak. Whether on a sandwich or in the vegetable tower recipe here, portabellas are a life saver when the red meat urge strikes. This has become a family favorite and an almost weekly menu item. Serve with a side of Cajun style dirty quinoa or brown rice. ENJOY!

Savory Vegetable Tower

The key to these great tasting vegetables is properly marinating them. While you could run out to the store and buy balsamic vinaigrette, it would be full of preservatives and high fructose corn syrup. So why not just make your own, therefore you know what is in it. I feel the same way about the pesto. Premade pesto is full of preservatives and high in calories. In my recipe I replace pine nuts with omega-3 laden walnuts and lowered the cheese content, therefore you get an AMAZING pesto that is not only delicious but pretty good for you (2 tbls 85 calories). This is a very simple recipe but first you need to get your Balsamic Vinaigrette and Pesto together and then I’ll tell you how to assemble your tower! 

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What you need

This recipe is enough for 2 people so adjust accordingly

2-3 Summer Squash cut into 1.5 inch slices

2-3 Zucchini cut into 1.5 inch slices

1 Sweet Onion cut into 1.5 inch slices

1 large tomato cut into 1.5 inch slices

1/2 Eggplant cut into 1.5 inch slices

4 Portabella Mushroom caps destemmed

Basic Balsamic Vinaigrette (Recipe Enclosed)

Walnut Pesto (Recipe Enclosed)

Balsamic Vinaigrette

Basic Balsamic Vinaigrette

This simple to make vinaigrette is what I use to marinate the vegetables in. Simply find a tight lidded container large enough to fit all your vegetables. Toss them in and marinate overnight.

6 tbsp balsamic vinegar

4 tsp dijon mustard

1/2 cup olive oil

Dash salt and pepper

Preparation

Whisk together the Vinegar and mustard, then slowly add the olive oil to incorporate. Add salt and pepper to taste.

Walnut Pesto

Walnut Pesto

 2 cups packed fresh basil leaves, (2-3 bunches)

 1/4 cup walnut pieces, toasted (see Tip)

 1/4 cup grated Parmigiano-Reggiano cheese

3 tablespoons extra-virgin olive oil

2 tablespoons water

1 large clove garlic, quartered

1/2 teaspoon salt

1/2 teaspoon freshly ground pepper

Preparation

Place basil, walnuts, Parmigiano-Reggiano, oil, water, garlic, salt and pepper in a food processor; pulse a few times, then process until fairly smooth, or to the desired consistency, scraping down the sides occasionally.

Preparation and Assembly of Vegetable Tower

I personally think nothing tastes better than a grilled vegetable, but not everyone has access to a grill. So that being said you can roast these vegetables in the oven at 400 degrees for 20-25 minutes or until they are tender, tomatoes will take less time so add them in the last 10 minutes. If you do have access to a grill by all means use it. 10-12 minutes on each side (tomatoes 5 minutes on each side) over medium flame will do the trick.

Time for assembly! In the center of a plate place one tablespoon of walnut pesto, top with one portabella mushroom followed by tomato, and then eggplant. Follow that up with another portabella and top with a tablespoon of pesto.  I like to place my squash and zucchini around the outside of the plate but if you are brave you can try and stack them as well. Serve and ENJOY!   

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Sweet Potato & Black Bean Tacos!

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Sweet Potato and Black Bean Tacos

Sweet Potato and Black Bean Tacos

So it is official…I LOVE sweet potatoes. Any chance I get to have them I do! I fell more in love with them during the 21 day Ultimate Reset. We still incorporate the roasted root vegetables into our weekly menu and probably will until we find something that we like better  . This mouthwatering taco is a delicious tangle of caramelized onion, roasted poblano chile, roasted sweet potato and black beans served on a tortilla with melted cheese, a drizzle of spicy salsa and pico de gallo. The Sweet Potato and Black Bean taco is Vegetarian and can be made Vegan without the cheese. I hope you get the chance to enjoy this healthy delight soon!

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What You Need

1 Medium Sweet Potato
Olive Oil
1 Sweet Onion
1 Poblano Chili Pepper (or Green Bell Pepper)
Minced Garlic
Black Beans
1 Package Cole Slaw Mix
2 Limes
1 Green Onion
Extra Virgin Olive Oil
Whole Wheat 6 inch Tortillas
Monterey Jack Cheese
Favorite Salsa
Pico De Gallo (Recipe Enclosed)
Cilantro Lime Slaw (Recipe Enclosed)
4 Roma Tomatoes
1 Jalapeno
1 Bunch of Cilantro
1 Red Onion

Taco Filling Recipe

1½ Tbsp. Olive Oil
1 sweet onion, diced
1 large poblano chili or green bell pepper, seeded and diced
2 cloves garlic, minced
1½ tsp. salt
1 medium orange sweet potato, cut into ½-inch dice
1 cup black beans, drained and rinsed
¼ tsp. ground black pepper 

Pico De Gallo Recipe

4 seeded and diced Roma tomatoes
½ cup diced red onion
1 tsp. kosher salt
1 jalapeño, seeded and minced (leave in some seeds if you like it spicier)
¼ cup chopped cilantro
1 Tbsp. lime juice

Combine all ingredients in a medium size bowl and mix. Better if you let this sit in the refrigerator for a couple hours before serving!

Cilanto Lime Coleslaw

1 tablespoon extra virgin olive oil
2 teaspoons sugar
1/4 cup chopped green onion
1/4 cup chopped fresh cilantro
1 (12 ounce) package coleslaw
Combine all ingredients in a medium size bowl and mix. Better if you let this sit in the refrigerator for a couple hours before serving!

Preparation

Preheat oven to 400°. Heat a heavy ovenproof skillet (cast iron is ideal) over medium-high heat. Add oil to pan, then onion and poblano chili or green pepper. Cook,stirring occasionally, until lightly caramelized. Stir in garlic and 1 tsp. salt.In a medium bowl, toss sweet potato with ½ Tbsp. olive oil and ½ tsp. salt. Add to skillet and cook, stirring, 1 minute, then place pan in oven and roast 15 minutes.Meanwhile, prepare tortillas : Heat a frying pan over medium-high heat. Brush 1 side of a tortilla lightly with oil and place oil side down in pan. Scatter a generous spoonful of cheese over center of tortilla and cook until cheese is melted and tortilla is lightly golden on the underside but still flexible. Place on a cookie sheet and repeat with remaining tortillas and cheese. When finished, lightly oil a piece of foil and use it to cover tortillas.Remove skillet from oven and stir in black beans and black pepper (beans will warm through from the heat of the pan). Top each tortilla with sweet potato mixture, a drizzle of chipotle sauce, a spoonful of pico de gallo (if using), and a spoonful of cilantro lime slaw. Enjoy!

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