Cod and Swordfish...so fresh !

I decided to make both Cod and Swordfish because my kids could tolerate Cod, but I wasn't too sure about swordfish but they tried it and they said it was okay. :)

The swordfish is seared in pan , sprayed with Pam ,try for 3 minutes each side. I put Chipolte salsa over it and it was a little over cooked, I'll get it right next time.

The Cod dish is just as simple, cut up cherry tomatoes and onions and garlic, cook in pan until tomatoes start to juice a little, add the fillets of cod and some water for moisture. Sprinkle herbamare, and parsley ,take pan cover and let steam for 5 minutes, turn fillets over with spatula carefully and cover for another 5 minutes on low.

Side dish steamed cauliflower and zucchini, over green romaine salad, with olive oil balsamic vinegraitte for both salads. Add an avocado, such great richness to finish off meal!

Tonight's dinner: Roast Loin...

Dinner was very simple tonight, but the steamed rapini left over from the week-end came in handy in this salad with raw mushrooms and cherry tomatoes, with olive oil and balsamic ving.

The Pork Loin is smothered with herds: Thyme, oregano, rosemary, garlic powder and herbamare. I don't add extra oil, just spray the pan with Pam. I keep the juices and just pour over meat. I use mustard for dipping -I love mustard it contains "tumeric" a superfood!

Chicken Fried Rice..done clean!

I love making this for dinner once a week, my kids bring it for lunch the next day. It is an easy one pan dish, easy clean up !

Ingredients:

Chicken breasts cut into strips and then chopped into small cubes

1 cup chopped peppers (red, green yellow etc)

2 celery stalks chopped or leek

1/4 cup chopped onions (yellow or green)

5 mushrooms chopped (optional)

1/4 cup light soy sauce (sodium reduced)

2 cups cooked brown rice (just boil water and add rice, drained)

minced garlic

dash of herbamare

Pam spray ..2 sprays to coat nicely or 1 tbsp olive oil

In a large deep frying pan or wok, spray pam and cook chicken but do not brown. On med-low heat add all the veggies and garlic and let cook until almost tender. If you see it's ever dry add a few tbsp water Add rice and stir in soy sauce. Just mix and bring to heat evenly.

There are so many variations: Add ins: bean sprouts, sweet peas, snow peas.

Moussaka...my way!

This a low fat , healthy version of the traditional Greek dish Moussaka. The spices really make the dish. It is light tasting but filling!

Ingredients:

Ground lamb

1/4 cup onions

2 minced garlic clove or garlic powder

1 tsp Herbamare

1/2 tsp cinnamon

1 tsp All spice

3 tbsp ground flaxseeds

1 large can of plum tomatoes (mashed) or 2cups of tomato sauce

a bunch of parsley

1 cup cottage cheese (or half cottage and feta)

1 whole egg scrambled

1/3 cup milk

a sprinkle of nutmeg

2 med. zucchini. sliced lengthwise or rounds

1 small eggplant sliced into rounds

I begin with browning the ground lamb, and drain all the fat out. (Animal fat is sooo terrible for you-you won't need it in this dish!)

Once drained put back in pan, add chopped onions, spices, herbamare, flaxseeds, tomato sauce, and parsley and bring to a boil and simmer for 10 minutes.

In a small bowl mix cottage cheese,egg,nutmeg and stir.

Assemble: In a 9x9 pan, layer the zucchini, scoop lamb sauce to cover, layer eggplant and scoop over tomato sauce again, add the last layer of zucchini and pour all the sauce. Take the cheese mixture and pour all over to cover. Cook in oven 375 for about 45 min. Remove and let set for 10-15 minutes. Cut and serve with green salad and pita chips!

Anything wrap...rapini, prosciutto and garlic hummus

Yesterday's lunch : I love these type of wraps. You can stuff and layer them with fresh veggies, spread some hummus ot tzatziki, pesto, or goat cheese.

Some of the healthy choices should include:

Whole grain tortilla or pita bread (need fibre)

Greens: sauteed rapini in a little oil, any greens

Protein: sliced turkey or prosciutto or cooked ham

Veggie: sliced tomato, hot peppers

Fat:hummus, avocado, tzatziki , goat cheese

I warm up the tortilla in a pan and flip it, put on plate and add my ingredients and just fold. If I bring it for lunch I don't heat it up, I just roll it and wrap it and go!

Shrimp Provencale

This is such a tasty and sweet dish. So simple and only takes 15 minutes.

Ingredients:

1 lb deveined shrimp tail on or off

1 cup chopped tomatoes with no seeds (in a can is fine too)

20 black pitted kalamata olives or green morroccan

3 tbsps capers

bunch of parsley chopped

2 minced garlic cloves

3 tbsps olive oil

1 tsp herbamare

In a frying pan, heat oil, garlic, tomatoe sauce herbamare. Add the olives and capers. Let simmer for 10 minutes, add shrimp and let cook 5 minutes until opaque in color! Serve with crusty garlic bread to scoop up the sauce or 1/2 cup steamed brown basmati rice!

Grilled Chicken w/ Pesto Marinade

I love chicken, and the best tasting chicken is in the marinade.

Ingredients:

Chicken pieces

Marinade:

1/4 cup olive oil

2 tbsp pesto

1/4 cup lemon juice or white wine

1 tsp herbamare (or salt and pepper)

1 tbsp oregano

Mix all to marinade in chicken for at least 3 hours or overnight. Place in shallow dish and cook in oven 45 min (375) uncovered. For bright color just spoon a little more pesto on each piece and sprinkle grated parmesan cheese!

Serve with a green salad, parmesan risotto (recipe to come) and tomato and cucumber salad.

Pasta and Broccoli never tasted so good...

This is another easy,quick and super healthy pasta dish-my kids eat a whole bowl of it and keep asking for it! The secret ingredients are pesto and a beaten egg, which brings the pasta and broccoli together...great comfort food!
Ingredients:
Whole wheat penne pasta
broccoli florets cut short, add tender stems
1 whole egg
1/4 cup milk
1 tbsp Pesto (homemade or store bought)
1 tbsp ground flaxseeds
2 tbsp grated parmesan cheese
Bring a pot of water to boil, throw in pasta add salt. Once the pasta is halfway cooked about 4 minutes add the chopped broccoli and let boil until pasta is ready. Meanwhile in a small bowl, crack the egg, add milk, pesto, flaxseeds and cheese until well mixed. Once the pasta is ready drain the water out as usual and put pasta/broccoli back in pot and add the egg mixture. Put your pot back on burner (but keep burner off or else you will scortch the pasta) and keep mixing the pasta until the egg mixture dries into the pasta, takes 1 minute about.
Variations: add crisped bacon (fat removed, I cut out fat with my scissors)
add achovy paste-my husbands favorite
tuna or salmon-my favorite!

Homemade Natural Granola

This is a combination of oats, dried fruit and nuts with a hint of honey!

It is not loaded with sugar or additives as the granola you purchase in a store. This should be kept in the fridge to keep it's freshness in a sealed container or bag.

Ingredients:

3 1/2 cups olled Oats-toasted

1/2 cup wheat bran

4 egg whites whipped

1/3 cup honey or maple syrup

1/2 cup water or apple or cranberry juice

1/2 cup almonds or walnuts, pecans

1/4 raisins or dried cranberries

1/2 cup unsweetened coconut flakes

1/4 cup sesame seeds or pumpkin seeds

1 tsp salt

1 tsp cinnamon

2 tbsp ground flaxseeds

1 tsp vanilla or almond extract

Line a cookie sheet pan with parchement paper and spray some Pam. In a large bowl mix all ingredients and spread out on sheet pan. Let toast in oven 350 degree oven for about 20-25 min depending how crispy and golden brown you like it. Once cool just break up and loosen up the granola. This is great with milk, or yogurt and as a dessert with vanilla ice cream just sprinkled over.

My Favorite Oatmeal

This is the only way I truly enjoy Oatmeal. I use steel cut Oats. ( I buy PC Blue Menu brand)

Oatmeal is such a great superfood-it contains soluble fibre, plant protein, silicon a mineral responsible for building beautiful skin, hair, bones and teeth and essential for brain and nerve growth during youth so necessary for our kids.

I cook the oats in water and always add cinnamon and ground flaxseeds (1 tbsp). 1 cup of uncooked oats yields enough for a few mornings. I eat only 1/2 c cooked and I also eat 3-4 egg white scramble with cinnamon for a balanced breakfast!

Add ins: 1 tbsp of almond butter or pb, chopped dates, raisins, chopped pecans or almonds, fruit (berries, apples, banana) etc.

Make it your favorite too!

Cabbage and Turkey Stoup

Cabbage and Turkey Stoup...somewhere in between a stew and soup!

This is such a versatile dish, with loads of veggies, it's a sure powerhouse-it has all your superfoods, just a rainbow of colors. I make a big batch and have it for lunch too, or freeze extra .
I make it with kale or spinach or any greens you find fresh. I sometimes add diced tomato, pumpkin, beans, cauliflower really any veggie you have in your fridge. The kids really enjoy it too. Add the spice of your choice: curry or cayenne.
Ingredients:
1/2 head chopped cabbage
3 stalks chopped celery
1 small onion chopped
1 zucchini chopped
1 sweet potato chopped
6 baby carrots or 2 large chopped
minced garlic, herbamare, dried thyme , spices (curry,cayenne or tumeric)
bunch of parsley
2 tbsp Ground Flaxseeds
Chicken cube or Chicken concentrate
Ground Turkey cooked and fat drained or chopped roasted chicken breast

In a large stock pot fill with 3/4 with water add all cut veggies, bring to boil, and let cook 15 minutes. Add cube, spices, parsley and herbamare. Lower the heat to simmer and add cooked ground turkey and let simmer 10-15 more minutes. Add ground flaxseeds, taste and add more herbamare or whatever seasoning you enjoy. I always add cayenne sauce and tumeric or curry to my own dish for extra heat! Sprinkle some grated parmesan cheese for the kids!

Skinny Omelette

This is an easy and elegant breakfast that you think was served in a Hotel restaurant but only takes 5 minutes to make!
1 whole egg and 2 egg whites scrambled in bowl, add Herbamare, chives
2 tbsp low fat Cottage cheese, Ricotta or Goat Cheese (whatever you have)
1 tbsp Pesto
3-4 spears of Asparagus (can use spinach, steamed broccoli, peppers etc)
1tsp Chives or Parsley

In a small pan covered with Pam, pour egg mixture and let cook on medium heat, once steady enough, flip and just let cook 1 minute. Take omelette and plate-spread first the pesto, then the cottage cheese and place asparagus in center.
Just lift sides to over lap and close , just sprinkle some more chives over top.

Kid Friendly Oatmeal Pancakes...without the guilt!

My children as any child love pancakes, but the traditional ones we are used to are really "cakes in a pan"! So I decided to add some ingredients to make it more like a breakfast dish and they don't complain because I add some mini chocolate chips and that's what they look forward to.
Ingredients:
1 cup Pancake mix
1 cup Oatmeal ( I microwave 2/3 cup water 1min. then add oat flakes to soak for 2 min, stir it)
1 cup milk
1 whole egg
2 tbsp ground flaxseed (add as much as you wish)
2 tbsp wheat bran or wheat germ (extra fibre)
1 tbsp cinnamon
mini chocolate chips for top: once you pour batter in pan and before you flip them, just a few.

There are variations: add mashed bananas and sprinkle toasted pecans, add frozen or fresh fruit or peanut butter in the batter!!

For me I omit the pancake mix and add Protein powder. You can use buckwheat flour, gluten free or soy flour. Also cottage cheese is delicious in the mix instead of flour. I add protein at every meal, keeps me full longer.

Protein Oatmeal pancakes:
1 cup of Oatmeal ( cooked in water as above)
1 whole egg and a few egg whites if you want (I buy the Egg Whites Only in a carton)
1 scoop protein powder (I use Iso-Flex chocolate chip) or 1/2 c flour or cottage cheese
1/2 c water
1 tbsp cinnamon
2 tbsp ground flaxseeds and wheat bran
1 tsp baking powder
I sometimes add Almond butter in the batter or spread it on top if i don't have applesauce(instead of syrup)

Try and see what you like just add water for the right pourable consistency.
Wrap and freeze the extras!

Okay I'm off to do laundry!
Have a nice day!

Balsamic Glazed Salmon

Good Morning,
I always try plan my meals ahead so I know exactly what I'll be making to make sure I have the ingredients I need. After a while it becomes second nature to plan ahead.
I try to eat fish and seafood at least a few times a week. Tonight I am having Salmon and this is one of my favorite ways to cook Salmon. It is important to get the "Wild" salmon from the "Pacific", stay away from farm raised salmon that are grown in tanks that don't swim in the wild. Read up on this you won't ever want to each anything else but Wild Pacific!
You get the benfits of omega's from the Salmon, and antioxidants from the superfoods: garlic, mustard, oilve oil, asparagus,zucchini and broccoli, whole grains and sweet potato.
Ingredients:
Pacific Wild Salmon fillets
2 cloves garlic
2 tablespoons white wine (optional)
2 tablespoons honey
8 tablespoons balsamic vinegar
2 tablespoons wholegrain mustard or mix Dijon with regular
Salt & pepper to taste, I always use Herbamare (aromatic sea slat)
Method:Preheat oven to 350 degrees F. Line a baking sheet with parchment paper. Coat a small saucepan with non-stick cooking spray. Over medium heat, cook and stir garlic until soft, about 3 minutes. Mix in white wine, honey, balsamic vinegar, mustard, and salt and pepper. Simmer, uncovered, for about 3 minutes, or until slightly thickened. Arrange salmon fillets on pachment paper on baking sheet. Brush fillets with balsamic glaze.
Bake in preheated oven for 10 to 14 minutes, or until flesh flakes easily with a fork. Brush fillets with remaining glaze.
Serve with steamed green vegetables such as baby zucchini, asparagus and broccoli. I also serve it with a starch or grain: brown rice or basmati brown rice or baked sweet potato.
(I add olive oil and balsamic vinegar with oregano, garlic powder, herbamare dressing to my veggies)
Hope you enjoy your Friday!

Where do I begin?

Today I received numerous email requests regarding recipes, meal plans and tips on cooking so I thought why not start a blog.
I am not a chef or nutritionist but it has been a passion for me since I had my children, they are my true inspiration and motivate me everyday do give them the best nutrition I can. I love to read on nutrition, health and simple recipes. Some of my resources have come from the principles of eating clean, Dr Oz, Dr. Braverman, Dr. Weil, Dr Sears and many more which all include superfoods. They all avoid food with trans fat and processed foods. I try to incorporate superfoods at every meal with herbs and spices that contain antioxidants.
Please feel free to leave a comment or ask any questions.
I need to have a quick dinner and get to my Aerobics class !
Dinner tonight is Roasted Chicken breast strips (mustard and herb marinade), roasted asparagus with balsamic vinaigrette, brown rice with red & green pepper and green onion, garlic and lite soy sauce (just a dash) I use herbamare for seasoning.

Welcome!

Welcome to my recipe and food blog. I hope to share these recipes with anyone who is looking for inspiration. I enjoy cooking good quality meals that do not take hours in the kitchen to make. I eat clean with simple delicious superfoods and you can too!