Posts made in April, 2012

good morning muesli

Posted by on Apr 30, 2012 in breakfast, fruit, grains | 0 comments

When I am anticipating a busy morning, I prepare the night before by making this simple “good morning muesli” that is packed with whole grains, healthy proteins and fats, and lots of vitamins and minerals – just what I need to support my busy and often hectic schedule.  And, all it takes is a little foresight the night before to have it ready to greet me in the morning.

Good Morning Muesli

  • 1/2 cup gluten-free rolled oats
  • 1 teaspoon Madhava coconut sugar
  • 1/4 teaspoon Himalayan sea salt
  • 1 teaspoon Bragg’s nutritional yeast
  • 1 teaspoon cinnamon
  • 1 teaspoon chia seeds
  • 1 tablespoon pumpkin seeds
  • 2 tablespoons chopped walnuts
  • 2 tablespoons slivered almonds
  • 1 tablespoon chopped dates
  • 1 tablespoon raisins
  • 1 tablespoon dried goji berries
  • 1 tablespoon unsweetened shredded coconut
  • unsweetened coconut or almond milk
  1. Combine all ingredients except milk in a small bowl.
  2. Pour coconut or almond milk over the ingredients, enough to cover.
  3. Cover and refrigerate overnight.
  4. Serve chilled the next morning.
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pineapple mango salad

Posted by on Apr 19, 2012 in fruit, salads, vegetables | 0 comments

Spring is the time our bodies naturally want foods that are light and fresh.  As the temperature warms, our bodies desire cool, refreshing foods to keep us balanced.  Here in Texas, it gets hot quickly, and this salad offers a deliciously light addition to your meal.  I like to serve mine with the Chipotle Lime Salmon from an earlier post.

Pineapple Mango Salad

  • 1 diced mango
  • 1/2 cup diced pineapple
  • 1/2 cup diced purple onion
  • 1/2 of a red bell pepper, diced
  • 1 diced jalapeno
  • 1/2 of a cucumber, diced
  • 1 tablespoon olive oil
  • juice of 1 lime
  • zest of 1 lime
  • 1/4 teaspoon ground ginger
  • 1/2 teaspoon sea salt
  1. In a large bowl, combine the mango, pineapple, onion, red pepper, jalapeno, and cucumber, and toss gently.
  2. In a small bowl, stir to combine the olive oil, juice and zest of lime, ginger, and salt.
  3. Drizzle the dressing over the mango mixture and gently toss.
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chipotle lime salmon

Posted by on Apr 17, 2012 in meat | 0 comments

The weather is getting warmer, and my body is desiring light, fresh tastes.  This easy salmon dish fits the bill and gives my family a boost of much needed omega-3 essential fatty acids.  I can’t say enough about this anti-inflammatory powerhouse.  Most people are deficient, and wild Alaskan sockeye salmon is just about the best source for our bodies.  My family eats salmon about three times a week ideally.

Chipotle Lime Salmon

  • 2 salmon fillets
  • 2 tablespoons olive oil
  • zest of 1 lime
  • juice of 1 lime
  • 2 cloves minced garlic
  • 1/2 teaspoon ground chili chipotle
  • 1/2 teaspoon sea salt
  • lime wedges
  1. Preheat oven to 350 degrees.
  2. Grease a baking pan with an oil mister or a little bit of the olive oil.
  3. Place the salmon fillets in the pan.
  4. In a small bowl, stir to combine the olive oil, zest and juice of lime, garlic, chipotle, and salt.
  5. Drizzle over the salmon fillets, and top with lime wedges.
  6. Bake for about 16-18 minutes.
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Turkey Meatloaf

Posted by on Apr 12, 2012 in meat | 0 comments

Meatloaf is an easy meal that shouts comfort food and has so many memories attached, probably for everyone.  When I am at a loss for what to have for dinner, this is an easy go-to dish for me, as everyone in my family likes it, and it’s great for leftovers as meatloaf sandwiches.  Serving meatloaf is also a wonderful time to put to good use my lazy susan, as I pull out all kinds of condiments.  Everyone in my family likes to add a little something different to theirs, and I think that is great.  Even healthy food should be able to be enjoyed by all.

Turkey Meatloaf

  • 1 beaten egg
  • 3/4 cup gluten-free rolled oats
  • 1/4 cup almond or coconut milk
  • 1/4 cup finely chopped onion
  • 1/4 cup finely chopped celery, green pepper, or carrots
  • 2 tablespoon Bragg’s Organic Sprinkle spice mix
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon pepper
  • 1 pound ground turkey
  1. Preheat the oven to 350 degrees.
  2. In a large bowl, stir to combine egg, milk, onion, other vegetable, spice mix, salt, and pepper.
  3. Add the ground turkey, and using your hands, knead the ingredients together.
  4. Press the meat mixture into a loaf pan.
  5. Bake for 45 to 50 minutes or until cooked through.
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Roasted Asparagus

Posted by on Apr 10, 2012 in Uncategorized, vegetables | 0 comments

You may notice that some asparagus spears are thick and some are thin. I find that the thick ones are best for roasting or steaming, and thin spears are ideal for the grill or if you are planning to sautee.  I wasn’t able to find very thick ones this week, so I used the thickest ones available for this quick and easy roasting recipe.

Asparagus is a tremendously healthy food to add to your diet, as this member of the lily family has so many health benefits.  I’ve listed a few for you below:

  • can detoxify our system
  • has anti-aging functions
  • is considered an aphrodisiac
  • can protect against cancer
  • reduces pain and inflammation
  • can prevent osteoporosis and osteoarthritis
  • reduces the risk of heart disease
  • can help prevent birth defects

Roasted Asparagus

  • 1 bunch asparagus, woody bottoms trimmed
  • 2 tablespoons toasted sesame oil
  • 2 tablespoons tamari
  • 1/4 teaspoon garlic
  • 1/4 teaspoon ground ginger
  • 1/2 cup lightly toasted slivered almonds
  1. Preheat the oven to 425 degrees.
  2. Place the trimmed asparagus spears in a baking pan.
  3. In a small bowl, combine the oil, tamari, garlic and ginger.
  4. Drizzle over the asparagus spears and toss gently.
  5. Roast uncovered in the oven for 5-10 minutes or until desired tenderness.
  6. Sprinkle toasted almonds over the roasted asparagus and serve.

 

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