Turn up the Heat!

This is a comfort food for me when it is rainy and cold outside. It's a healthier version of Gumbo, a Louisiana favorite!
I use shrimp and turkey sausage.
Chopped okra, celery, onions, red chili peppers or dried
Beef stock and water
Cayenne powder or any hot sauce you like
In a large pot fill with water, add okra, peppers and beef cubes and bring to a boil, let simmer and add raw sausage pieces and let simmer for another 30 min. Add shrimp last 5 minutes (will turn pink when ready to eat).
Add extra hot sauce if you like!

Get your Omega 3's here...

At least once a week I serve this to my kids, they get the omega 3's from the tuna and all the flavors of the pesto with garlic and olive oil and more parmesan -a real treat! For me it's sooo easy!!
3 tbsps Pesto
1 can of tuna
olive oil
parmesan
Just add to cooked pasta!

Jamaican Jerk ....the seasoning!

Jerk rubbed salmon...so spicy. I buy the seasning sauce in a pouch or jar from Grace's Food.

The rice is simple with onions, peppers and parsley. A nice combo!

Tropical Salad

A fresh and exciting addition to any bbq!
A mix of chopped cucumber, mango and avocado!
Add some olive oil, cilantro,salt and pepper, pepper jelly and you'll have a burstful of flavors!

Killer Cole slaw

This is the most flavorful cole-slaw I have ever made. The best dressing in the right balance of tangy and sweetness-you gotta try it!
1/2 head of napa or savoy cabbage shredded
1/2 red onion sliced
2 carrots shredded
1 Granny smith apple sliced
1 bunch mint
1/2 cup salted honey roasted peanuts
1/2 cup raisins
Dressing:
1 tbsp Dijon mustard
3 tbsp mayo
4 tbsp lemon juice or more if you want
1 tsp sugar
1/2 tsp cayenne pepper
This can be made 1 day ahead, the flavors are just awesome!

Bison Chili

Once a month I get a craving for meat. I really like Bison meat, it is much better than beef and has less fat than turkey and is full of protein!

I ground the meat and drain off any excess fat.

In a large pot add a little olive oil, 1/2 c onion,1/2 celery and minced garlic. I let cook a little then add 1 cup of tomato sauce and 2 cups of sliced zucchini. I also add hot sauce, herbamare and fresh parsley and basil.

Lemon almond pesto!

This is a pesto my sister Doriana made, she loves to follow recipes and makes everything so tasty!
This pesto is from Rachel Rae, I believe it is with:
Spinach
olive oil
lemon juice or fresh squeezed lemon juice
almonds
basil
parsley
garlic
parmesan cheese
It really is sooo yummy, the lemon adds a zing and the almonds add a subtle crunch...so fragrant and amazing on fish or pasta!!

Tuna avocado wrap

This is another quick but filling lunch for me. You have all the macronutrients to support a healthy body! The kids love it too with chicken and tzatziki!

Use whole grain tortilla, albacore tuna, avocado and any crunchy veggie you like, season to taste and lunch is ready!

Add ins: hummus, spinach, onion, peppers etc

Complete Breakfast! any day of the week....

What I think is great about these pancakes is that I make a big batch and keep them either in fridge or freeze them so I always have an amazing clean breakfast!

1 cup oats cooked in water (I microwave 1/2 cup water and add quaker oat flakes until soft-2min)

1/2 cup water

1 tbsp flaxseed or wheat bran

1/2 cinnamon

2 egg whites

dash of salt

Just mix in a bowl, can double recipe to make extras!

I don't use maple syrup everyday, I prefer fresh fruit in season-it's really a wonderful dish!

Secret Chocolate Mousse

It's a secret because you won't be able to taste the "tofu"!!
2 12.5oz Firm silken tofu
2 tbsp cocoa powder
1/2 cup agave nectar or 3/4 cup sugar
1 tsp vanilla
1/2 cup semi sweet chocolate chips
dash of salt
Process the tofu in the food processor or blender until smooth. Add in cocoa powder, sugar, salt and vanilla and process until smooth. Melt the chocolate chips in the microwave and then add into the tofu mixture and process until smooth. Transfer the mousse into a bowl and cover. Chill in the fridge for at least 2 hours.

Easy Pork Chops

Just sear and braise these little chops in some olive oil and white wine with some herbs.

I use thyme, rosemary, garlic, black pepper and sea salt!

Serve with mash or roasted garlic potatoes and rapini or asparagus...so simple and elegant!

Greens Please!

Yes...I love this stuff! I can't get enough of it in the summer! All the vitamins and nutrients in one big bowl of any steamed or simmering greens:

I add olive oil, water, diced tomatoes, onions, garlic and then hot pepper flakes!!

Pesto & Pasta!

I really can't think of anything easier that pesto for a quick and tasty pasta dish! You can make it by just adding a bunch of

basil, parsley, 1/2 cup olive oil, 2 garlic cloves, 1/2 cup grated parmesan cheese, 2tbsps pine nuts (optional) and salt in a blender and puree! Make a huge batch and freeze !

Or just buy a jar at the grocers.

Variations:

I add some veggies for more nutrition and crunch. I also add tuna for portein-really a smart and healthy pasta dish!

Are you in the "zone"??

The "zone diet" follows a meal plan low on simple carbs and focusing a lot on fruit and veggies together. This is a good salad which represents a balanced meal or being in the zone....

1 can albacore tuna

1/4 cup chopped green, red or yellow peppers

1/4 cup chopped celery

1/4 cup chopped green onions

1/4 cup grapes sliced in half

2 tbsp chopped walnuts

Can use any oil based salad dressing with vinegar!

Devil's Chocolate Cake

Chocolate Cake:
2 cups flour
3/4 cup cocoa
1tbsp baking soda
1 tsp salt
1 cup boiling water
1 cup milk
2 eggs
1 tsp vanilla
Mix dry ingredients into wet ingredients. Pour into 2 greased pans, bake about 45-50 min, oven at 350
Filling and frosting:
1 ready to use can of chocolate frosting
1 cup of whipped cream
Mix the two until creamy
Ganache:
1/3 cup cream
3 oz semi sweet chocolate chips melted
In a small saucer heat creamon low until hot-remove from heat and add chocolate chips, stir until all melted. Let stand and cool off until thickens a little and pourable consistency, about 10 minutes.
Sugar coated cherries:
2 cups fresh cherries washed and dried
2 eggwhites slightly beaten in one bowl
1/2 cup sugar in another bowl
Take each cherry and dip into eggwhites let drip excess and place in sugar to roll and coat cherry, place on tray covered in parchment or wax paper. Let dry and place on top of cake!

Linguine, kale and parmesan

Pasta is the most versatile dish because you can add anything you want and only takes 25 minutes!

This dish is super healthy:

Kale chopped

Onion (green or red or any)

garlic minced

cherry tomatoes (halved)

parmesan savings

olive oil

whole grain long pasta

parsley and basil

Boil the pasta n salted water. In a frying pan add olive oil, onion and garlic. Add kale and saute add water if too dry, add tomatoes and herbamare. Cook until kale is wilted. Drain pasta and add kale mixture, add parsley and basil. Sprinkle some parseman over and enjoy!!

Purple Passion...is my obsession!

This is a powerhouse of a drink:

1.5 cups spinach wilted/steamed (steam in microwave)

1 cup soy (almond milk or skim milk)

1 cup frozen blueberries (any berries will do)

1/2 banana

1 tbsp ground flaxseeds

Place all in blender and you have a healthy smoothie!!

Can add wheatgrass and garlic extract for Green Drink!