Carribean Twist

This is a twist to a standard rice and beans dish popular in the Carribean..

1 can of black beans

cooked brown rice or barley

corn niblets

grated monterray cheese or while cheddar

hot sauce...I use Frank's hot sauce..lots of it

I sometimes add raisins for sweetness ..sweeeet!

Guacamole Broccoli...shhh don't tell the kids!

Here is a really healthy version of guacamole as a snack. Steam some broccoli first,then place in food processor with 1 tbsp lemon juice until mashed. Also mash avocado and add to broccoli. Add chopped tomatoes if you like. I add fresh squeezed lime juice and some garlic powder...that's it! Serve with Ryvita crisp or any pita chips...a real treat!!

Cookie Ice Cream cake

Yes looks sinful but is so sweet. This is a vanilla butterscotch ripple ice-cream, with cookie crust and choclate chips all around! You can use yogurt ice-cream and home made cinnamon oatmeal cookies for a more "natural" version and add crushed nuts for garnish.

I take a bag of chocolate and vanilla sandwich cookies and make crumbs and add some butter and press on bottom of springform pan. I then place ccookies face out all along the egde to circle round. Take ice-cream and can thaw out a little to soften, and put in pan and smooth out, I poured some caramel sauce and extra cookie crumbs on top, and cut cookies in half for garnish. You can use any flavor of ice-cream and any syrup (chocolate) and garnish with any chocolate bar pieces, nuts etc. Wrap and place in freezer for at least 24 hourse. So easy and versatile.

Bake with Agave Nectar instead of sugar...

I use Agave Nectar (natural plant) instead of sugar, it has a lower GI level than regular sugar or honey and a little goes a long way so its a better choice for sweets!

Very Berry snack:
Ingredients
1 cup Wheat Flour or Oat Flour (or mixed)
1/2 teaspoon Baking Powder
1/2 teaspoon Baking Soda
1 Egg
1 Cup Frozen Berries
1/4 C Agave
1/2 C Skim Milk

you can substitute for any fruit, add nuts or coconut flakes, cinnamon and dates....yummy!
Directions
In a bowl mixed the flour, baking powder and baking soda.
In another bowl lightly beat the egg, add the frozen berries, gave and skim milk.
Add the wet ingredients to the dry ingredients and mix.
Pour the batter into a square pan sprayed with Pam, or muffin pan.
Bake at 350 for 20-22 minutes.

BBQ...loves it!

Summer is here and nothing is better than cooking outdoors! I tried a new marinade for my chicken last night, so yummy! I also bought lamb sausages, my daughter's new favorite!

A side dish of grilled veggies and a simple black bean salad makes for a wonderful meal!

Marinade:

1/4 cup soy sauce

3 tbsp mustard (hot or honey)

2 tbsp sesame oil

garlic powder, herbamare

fresh minced ginger or powder

1 tbsp brown sugar bbq sauce

hot sauce (as much as you can handle)

Marinate for at least 1 hour or upto 24 hours

Black Bean salad:

1 can black beans, rinsed

chopped green onion, chopped celery, chopped yellow peppers, red wine dressing!

Stuffed Peppers

These peppers can be stuffed with any veggie and grain:

1 cup cooked quinoa or brown rice

1/2 cup cooked ground turkey or tuna

1/2 cup chopped celery

chopped green onion

1/2 c chopped peppers(zucchini,lentils or beans)

herbamare, garlic powder, fresh parsley

When I use tuna I add dill

I sometimes use lentils and dates and goat cheese-a perfect entree for a dinner party!

Place in oven for 30 minutes, can add tomato sauce and parmesan if you like for more richness!

Cauliflower fritters

Another favorite recipe from my childhood..I add ground flaxseeds to my recipe, my mom would be proud! The kids love these-I love sharing my old favs with my kids!
Cut some cauliflower into little pieces and steam until tender, not mushy. Let cool.
In a bowl mix:
1 egg
2 tbsps grated parmesan cheese
1/2 tsp garlic powder
1/2 tsp herbamare
2 tbsp ground flaxseeds or wheat bran
3 tbsp flour and 1/2 tsp baking powder or pancake mix (medium thick consistency)
minced parsley
Once mixed add cauliflower and stir to mix well.
In a frying pan heat canola oil on high, spoon some mixture and let fry until golden brown, turn and cook other side and place on paper towel to cool off. Serve warm or at room temperature.

Wrap it!

The easiest way to bring lunch...just wrap it!

Albacore tuna, 1 tsp mayo, chopped onion, celery, mashed avocado, lemon juice, herbamare and black pepper on a bed of spinach..roll it and done!

Quinoa..grains for the Gods

I use quinoa a lot, it is such a great grain and is a complete food. It contains essential minerals,protein and fibre!

I add any summer time veggie...corn, onion, tomato, celery and cilantro for a mexican flare!

Quick Lunch

So fresh and clean!

Take a lettuce leaf instead of bread and fill with veggies and protein. Add some dressing, avocado or pesto and enjoy!

Asparagus, Chicken and pesto Quesadilla

Yes its summer and Quesadilla's are the way to eat. You can stuff them with whatever you like, as long as you have veggies and a little cheese it is clean!

Take a whole wheat tortilla, I like to grill my chicken or use leftover chicken or meat and add grated mozzarella or any cheese you like, any veggies and spread pesto or hot sauce, fold tortilla and place on grill or in fry pan to heat up (flip to cook both sides).

Try also a mango, cilantro and brie one-so delish!

Pasta e fajioli (w/spinach and parmesan)

My mom always made this for us too growing up, and I, like any other good Italian momma make it for my kids too. It's one of those comfort meals that warms the heart!

1 can of cannelini beans, rinsed and strained

tube shaped pasta

1 cup of fresh chopped spinach

2 minced garlic cloves

2 tbsps olive oil

herbamare

parmesan cheese (and pepper flakes or hot pepperocino oil for the adults)

While you are cooking the pasta in boiling water, cook the bean and spinach . In a frying pan, cook garlic in olive oil, add spinach until wilted, add herbamare and beans, cook on low until heated through. Strain cooked pasta and add bean spinach mixture. Add parmesan cheese and enjoy!

Variations: add tuna, tomato sauce, achovies.

Balsamic Glazed Salmon

This is sooooo simple and soooo good! Just heat up pan, coated with Pam , sear Salmon for a few seconds on each side, add balsamic vinegar, herbamare, garlic powder and let cook through-sprinkle some fresh fennel fronds or dill!

Rotisserie Chicken

I sometimes pick up a Rotisserie chicken on the go because my family enjoys it as a meal. I just re heat and make a side dish of brown and wild rice (add a little cheese,butter and garlic powder) and steamed broccoli. I use the leftover chicken in my salad or sandwichs for lunch !

Really quick and satisfying!

Quinoa salad

Quinoa is such a versatile grain. It contains protein so it is a complete balanced meal when you add veggies and some olive oil or avocado.

Just cook the quinoa as usual and cool off. Add any chopped veggies you like. I sometimes add goat cheese, dried fruit and seeds (pumpkin or sunflower seeds) Great for summer bbq's and leftovers for lunch-the kids will love this!

Yellow beans with pancetta bits.

So much flavor in this simple dish.

Blanch yellow or green beans, you can place in oven on Broil to get roasted for 2 minutes or so-nice golden colour.

Meanwhile dice thick piece of pancetta into very small cubes. Do same with any type of onion (1/4 cup)

In a frying pan place pancetta and add onions half way through and finish frying until crisp (cook on low-not to burn) Drain excess oil and add garlic ,herbamare and fresh parsley.

Oriental Style Noodles

These egg based noodles have so much flavor and are great in a quick stir fry.

Chop up veggies in cubes: green onion, celery, peppers (add broccoli, spinach, string beans etc)

Chicken breast chopped into cubes

In a large deep fry pan add some canola oil, stir fry the chicken and veggies together add garlic powder and herbamre.

Once cooked add soy sauce and cooked noodles-combine and serve!

Noodles need to boil for just about 5 minutes and strain.

Baked Chicken Cutlet & Couscous salad

This is an other favorite version of Chicken Milanese, I add ground flaxseeds in the mixture.
Chicken breasts scallopine (cut in half)
1 egg
1 tsp herbamare
1/2 tsp garlic powder
1 tbsp ground flaxseeds
1 tbsp grated parmigiano cheese
Mix the above in a shallow dish and soak the chicken breasts (up to 1 day before)
In a plate have Italian bread crumbs and coat the cutlets on each side to cover.
On a large sheet pan either spray Pam or canola oil to just cover , place the chicken on pan. bake for 35 min at 375, turning once after 20 min.
Couscous salad
Whole wheat couscous: in a small pot boil 1/2 cup of water, remove from heat and add 1 cup of couscous and close lid to let absorb water.(can add olive oil or butter with water too) fluff with fork and let cool.
Cut up some veggies: grate carrot, green onion, peppers, celery, herbamare, garlic powder, olive oil and add to cooled couscous. Place in fridge. (can be made day ahead).
Steamed broccoli with melted cheddar cheese.

Great alternatives to chips or cookies...

I make my own pita chips...I know you can buy them, but you can't season them as you want and get them all in this size and shape ha! Just take whole grain small pita bread, cut in half and then in quarters until you get small triangles. Place on cookie sheet, spray with pam (or even before you cut them) add your spices( herbamare, garlic, oregano etc ) or spicy chips (herbamare, paprika, chile powder).

You can also buy the crackers with dried fruit and nuts...Rainforest brand is very yummy and better than cookies...and don't forget to eat some protein with it! (Cheese, hummos, yogurt dip)

Michael's power snack!

This is a great way to get re-fueled after a vigorous run or soccer practice for the kids, it's awesome and we all enjoy it.

Brown rice cakes

Peanut or almond butter (you can add some syrup or honey and microwave it to melt)

sliced bananas or any fruit

Cellophane Noodles w/ Chicken or Shrimp

A quick and satisfying meal!

Cellophane Noodles

Chicken breasts grilled (garlic,herbamare)

bunch of spinach

2 tbsp sesame oil or canola oil

2 minced garlic

4 green onions sliced

colored pepper slices steamed (optional)

hot chile flakes

In a pot boil water and remove from heat. Add the noodles and let sit in hot water until tender stir so not to stick together. Drain and set aside.

In a medium frying pan, heat sesame oil, add garlic ,green onions and hot pepers on low heat, add steamed peppers and spinach until wilted , you can add more oil or some water. Add the noodles and chicken, heat up for 5 min.

This can be made with shrimp recipe from previous entry...so good!