I love GOOD quality food. I love to cook. My time in the kitchen is one of my favorite ways to putter, exercise creative expression, and contempate the universe. That explains why "Like Water For Chocolate" is one of my favorite reads of all time. Cooking with heart is an intuitive art. As actors follow a script and flesh out a character, good cooks can take a recipe and infuse their own nuances and make it their own. A dash of love here, a sprinkle of passion there, and an occasional heavy hand of vinegar or pepper depending on my mood.
Although I enjoy the occasional guilty treat (particularly the center of a Reese's cup as long as we're being honest here...) I ensure that my nutrition needs are being met with healthy foods as the staple of my diet. Sometimes there is no substitute for certain high fat or creamy foods. (Try making Beef Stroganoff without cream- it falls flat on its face), and so meals like that should surely be an exception to a healthy diet and never the rule. The recipes on this page are all healthier choices to help you to increase your repetoire of nutritious, low calorie meals that contain healthy fats. Scroll down for some of my personal favorite concoctions which are my spin on some popular and not so popular recipes. Buon appetito!
Please note: Certain people have allergies and individual dietary needs. Please consult with a physician and/or dietitian to determine which foods are appropriate for your diet.
Broiled Salmon
Broiled Salmon- heart healthy and a great source of protein.
Sauteed Spaghetti Squash
Spaghetti Squash Sautee- This low cal treat goes with all of your favorie pasta sauces. Although nothing beats a hearty dish of pasta this delicious alternative help to manage weight by avoiding excess calories and carbs!
Chicken in Balsamic Vinegar
A favorite of my kids, this lean protein, low fat meal is delicous by itself or with sauteed broccoli.
Food Handling Tip: Whenever handling poultry be sure to sanitize your prep area and hands when finished and before touching other utensils and spices. Remember to wash the handles of your sink as well to prevent contamination. (All this contamination business makes vegetarianism very appealing!)
Ingredients (Serves Four)
Four chicken breasts cut into cubes
3 cloves of chopped garlic
1 tsp dried oregano
3-4 tbsp balsamic vinegar
Salt to taste
Heat garlic in pan until soft. (It will brown while chicken cooks. That is ok.)
Add cubes of chicken and sprinkle with oregano. Cook on med-high heat, turning frequently with a spatula, browning on all sides. Lower to medium low and add balsamic vinegar and salt. Cook for another 20 minutes on low. Make sure chicken is fully cooked- no pink. Balsamic sauce will thicken and glaze. That is what you want. If you find there is not enough sauce you can add more vinegar and continue cooking until it thickens.
Food Handling Tip: Whenever handling poultry be sure to sanitize your prep area and hands when finished and before touching other utensils and spices. Remember to wash the handles of your sink as well to prevent contamination. (All this contamination business makes vegetarianism very appealing!)
Ingredients (Serves Four)
Four chicken breasts cut into cubes
3 cloves of chopped garlic
1 tsp dried oregano
3-4 tbsp balsamic vinegar
Salt to taste
Heat garlic in pan until soft. (It will brown while chicken cooks. That is ok.)
Add cubes of chicken and sprinkle with oregano. Cook on med-high heat, turning frequently with a spatula, browning on all sides. Lower to medium low and add balsamic vinegar and salt. Cook for another 20 minutes on low. Make sure chicken is fully cooked- no pink. Balsamic sauce will thicken and glaze. That is what you want. If you find there is not enough sauce you can add more vinegar and continue cooking until it thickens.
Red Cabbage Slaw
This puts a whole new spin on Eat Your Colors for good health. This is the color people try to describe when they claim to have died and gone to heaven and back. It tastes like heaven too! Health Benefit-- Red cabbage is loaded with antioxidants and helps to boost the immune system.
Ingredients:
1 med-large head of red cabbage
Extra virgin olive oil
Lite mayo
Salt, pepper, paprika
1/2 cup raisins
Peel and discard the outer leaves. Cut the cabbge in quarters and cut away the core. Rinse well and drain. Since the leaves are tough I regretted throwing in the food processor. I recommend getting out your big bad cutting board and just go to town and chop it up. Toss in a large bowl and add 1-2 tsp. extra virgin olive oil, 1 tbsp lite mayo, salt, pepper and parika to taste. Sprinkle in 1/2 cup of raisins for a delightful slaw.
Ingredients:
1 med-large head of red cabbage
Extra virgin olive oil
Lite mayo
Salt, pepper, paprika
1/2 cup raisins
Peel and discard the outer leaves. Cut the cabbge in quarters and cut away the core. Rinse well and drain. Since the leaves are tough I regretted throwing in the food processor. I recommend getting out your big bad cutting board and just go to town and chop it up. Toss in a large bowl and add 1-2 tsp. extra virgin olive oil, 1 tbsp lite mayo, salt, pepper and parika to taste. Sprinkle in 1/2 cup of raisins for a delightful slaw.
Ceci (Chick Peas) In Tomato Sauce
This high protein, low calorie meal is a healthy and delicious vegetarian option.
An old Italian favorite ceci (pronounced chechee) in tomatoes with basil can be served with pasta as a sauce, over brown rice, or by itself.
If you buy dried chickpeas they will need to be cleaned, soaked and boiled until done. Canned chick peas will need to be rinsed and drained.
So so so simple-
Ingredients
12 oz. can of Chick Peas
1 med. chopped onion
1 tbsp. Extra Virgin Olive Oil
Fist full of chopped fresh basil (1st choice) or 1 tsp dried basil
8 oz. crushed fresh, boxed or canned tomatoes
Salt and pepper
Sautee the onion in the EVOO on Med. low until onion is translucent. Add tomatoes, basil, salt and pepper. Cook for 20 minutes. Stir in chick peas until heated. Ready to eat. Tastes great cold too.
An old Italian favorite ceci (pronounced chechee) in tomatoes with basil can be served with pasta as a sauce, over brown rice, or by itself.
If you buy dried chickpeas they will need to be cleaned, soaked and boiled until done. Canned chick peas will need to be rinsed and drained.
So so so simple-
Ingredients
12 oz. can of Chick Peas
1 med. chopped onion
1 tbsp. Extra Virgin Olive Oil
Fist full of chopped fresh basil (1st choice) or 1 tsp dried basil
8 oz. crushed fresh, boxed or canned tomatoes
Salt and pepper
Sautee the onion in the EVOO on Med. low until onion is translucent. Add tomatoes, basil, salt and pepper. Cook for 20 minutes. Stir in chick peas until heated. Ready to eat. Tastes great cold too.
Vegetarian Shepherd Pie in a Cauliflower Puree Shell
Ingredients
1 bunch of fresh cauliflower
8 oz. crumbled veggie beef (available in the produce section of many supermarkets)
8 oz. crushed tomatoes- fresh, boxed or canned.
1 medium onion
2 cloves of garlic
1stalk of celery
2 small bay leaves
1 fist full of fresh parsley
salt, pepper, paprika to taste
2 tsp. extra virgin olive oil
1 tbsp. soymilk (optional if on hand)
Dash of salt, pepper, paprika
Clean and cut the caulifower into sections and boil until soft. Puree the cauliflower as you would mashed potatoes and add 1 tsp olive oil, 1 tbsp. soy milk , salt, pepper, paprika. Spread cauliflower in a lightly oiled ovenproof pie plate. Put cauliflower into oven heated to 400 degrees for 10 minutes to remove some of the liquid.
While the cauliflower is boiling chop the onion, celery, parsley and garlic. Add to a saucepan with 1- tbsp. EVOO and bay leaves and cook until onions become translucent (soft). Add the meat and tomatoes, salt and pepper to taste. Cook for 20-30 minutes on Med. Low heat, stirring frequently.
Pour mixture over cauliflower 'crust' and bake for 30 minutes at 375 degrees. Remove from oven and drizzle raw extra virgin oil over the top.
Serve with a pie server on a plate. *Note the cauliflower will still be soft- this is not a hard crust but rather a base for the sautee mixture. This is the low calorie version. Mashed potatoes may be used in place of cauliflower.
1 bunch of fresh cauliflower
8 oz. crumbled veggie beef (available in the produce section of many supermarkets)
8 oz. crushed tomatoes- fresh, boxed or canned.
1 medium onion
2 cloves of garlic
1stalk of celery
2 small bay leaves
1 fist full of fresh parsley
salt, pepper, paprika to taste
2 tsp. extra virgin olive oil
1 tbsp. soymilk (optional if on hand)
Dash of salt, pepper, paprika
Clean and cut the caulifower into sections and boil until soft. Puree the cauliflower as you would mashed potatoes and add 1 tsp olive oil, 1 tbsp. soy milk , salt, pepper, paprika. Spread cauliflower in a lightly oiled ovenproof pie plate. Put cauliflower into oven heated to 400 degrees for 10 minutes to remove some of the liquid.
While the cauliflower is boiling chop the onion, celery, parsley and garlic. Add to a saucepan with 1- tbsp. EVOO and bay leaves and cook until onions become translucent (soft). Add the meat and tomatoes, salt and pepper to taste. Cook for 20-30 minutes on Med. Low heat, stirring frequently.
Pour mixture over cauliflower 'crust' and bake for 30 minutes at 375 degrees. Remove from oven and drizzle raw extra virgin oil over the top.
Serve with a pie server on a plate. *Note the cauliflower will still be soft- this is not a hard crust but rather a base for the sautee mixture. This is the low calorie version. Mashed potatoes may be used in place of cauliflower.
I loved Getting Juiced--- what did you think I meant?
My favorite made with my own Jack LaLanne Juicer (this is not an ad but definately a testimonial to my old Idol's nutrition habits).
Green Juice with carrots and apples - I recommend making enough 6 oz. drinks for several days- this is a lot of work- clean up and putting the machine away takes some time. Hardly feels worth it for one gulp!
Enjoy your first juice fresh out of the juicer and freeze the rest in an ice cube tray. Pop out a few cubes in the morning and melt and drink with water or add frozen cubes to a fruit smoothie.Do not overdo it and do not drink more than one a day. The nutrients are concentrated. Drink plenty of water throughout the day.
1 bunch of kale
4 apples
6 stalks of celery
6 carrots
1cup of parsley
Drink forst thing in the morning and you can feel your energy improve almost instantly!
My favorite made with my own Jack LaLanne Juicer (this is not an ad but definately a testimonial to my old Idol's nutrition habits).
Green Juice with carrots and apples - I recommend making enough 6 oz. drinks for several days- this is a lot of work- clean up and putting the machine away takes some time. Hardly feels worth it for one gulp!
Enjoy your first juice fresh out of the juicer and freeze the rest in an ice cube tray. Pop out a few cubes in the morning and melt and drink with water or add frozen cubes to a fruit smoothie.Do not overdo it and do not drink more than one a day. The nutrients are concentrated. Drink plenty of water throughout the day.
1 bunch of kale
4 apples
6 stalks of celery
6 carrots
1cup of parsley
Drink forst thing in the morning and you can feel your energy improve almost instantly!
Grilled Personal Vegetable Pizzas
A satisfying nutritious meal the entire family can enjoy - together or on their own.
30 minutes to a delicious, satisfying healthy meal the entire family can enjoy!
Grilled Pizza - 4 Personal Pies
Ingredients:
1 Lb. of prepared whole wheat pizza dough (available at many supermarkets)
½ cup of homemade or jarred pesto (A great way to use leftover pesto)
2 small tomatoes, thinly sliced
½ cup of crumbled feta or low fat mozzerella cheese
¼ cup of chopped fresh basil leaves (optional)
*You can substitute vegetables to load up your pizza with your favorite selections!
Preparation
Heat the grill to medium high
While the grill is heating up place the dough on a lightly floured surface and divide into 4 pieces.
Flatten each piece into an 8 inch round pie.
Place the crusts on the grill. Cover the grill for about 3 minutes or until crusts puff lightly and brown. Be careful not to overcook the crust. Use tongs and a spatula (if the crusts stick) to flip the crusts. Add the tomatoes or other veggies, sprinkle with cheese.
Cover the grill and cook another 2-3 minutes, or until underside is lightly browned.
Sprinkle with basil and serve.
Buon appetito!
The first time I made this pizza I burned it because I did not expect it to cook as quickly as it did. Watch the time. It cooks very quickly!
Grilled Pizza - 4 Personal Pies
Ingredients:
1 Lb. of prepared whole wheat pizza dough (available at many supermarkets)
½ cup of homemade or jarred pesto (A great way to use leftover pesto)
2 small tomatoes, thinly sliced
½ cup of crumbled feta or low fat mozzerella cheese
¼ cup of chopped fresh basil leaves (optional)
*You can substitute vegetables to load up your pizza with your favorite selections!
Preparation
Heat the grill to medium high
While the grill is heating up place the dough on a lightly floured surface and divide into 4 pieces.
Flatten each piece into an 8 inch round pie.
Place the crusts on the grill. Cover the grill for about 3 minutes or until crusts puff lightly and brown. Be careful not to overcook the crust. Use tongs and a spatula (if the crusts stick) to flip the crusts. Add the tomatoes or other veggies, sprinkle with cheese.
Cover the grill and cook another 2-3 minutes, or until underside is lightly browned.
Sprinkle with basil and serve.
Buon appetito!
The first time I made this pizza I burned it because I did not expect it to cook as quickly as it did. Watch the time. It cooks very quickly!
Meatless stuffing with mushrooms and walnuts for holidays or anytime
Try this recipe with your favorite Sunday roast or baked fish dish. Get a feel for how much more you would need to increase the bread and ingredients for a larger holiday gathering. Practice makes perfect! That's what good cooking is all about. Put your personality into it and add your own favorite herbs.
cooking spray
12 slice(s) whole-wheat bread, or white bread, baked until hardened - break into cubes.
2 tsp olive oil
2 tsp light butter
1 cup(s) onion(s), diced (chopped)
3 stalk(s) celery, diced (medium)
12 medium sized fresh mushrooms (dried are very strong for this recipe)
1/2 tsp table salt
1/4 tsp black pepper
1/2 cup fresh parsley
1/4 cup ground walnuts
2 medium sized finely chopped apples
2 cup(s) canned chicken broth OR 1 cup of white wine or cooking sherry and1 cup of broth (the wine will give it a sweeter flavor
Instructions:
Sautee celery, onion, mushrooms, apples and parsley in olive oil on low heat, covered, until onions are soft and translucent. add liquids, salt and pepper and simmer for 5 minutes. When this mixture cools down, combine in a bowl with the bread. If you find you need additional liquids add more broth. Mix together until all ingredients are combined. Texture should be moist but firm.
cooking spray
12 slice(s) whole-wheat bread, or white bread, baked until hardened - break into cubes.
2 tsp olive oil
2 tsp light butter
1 cup(s) onion(s), diced (chopped)
3 stalk(s) celery, diced (medium)
12 medium sized fresh mushrooms (dried are very strong for this recipe)
1/2 tsp table salt
1/4 tsp black pepper
1/2 cup fresh parsley
1/4 cup ground walnuts
2 medium sized finely chopped apples
2 cup(s) canned chicken broth OR 1 cup of white wine or cooking sherry and1 cup of broth (the wine will give it a sweeter flavor
Instructions:
Sautee celery, onion, mushrooms, apples and parsley in olive oil on low heat, covered, until onions are soft and translucent. add liquids, salt and pepper and simmer for 5 minutes. When this mixture cools down, combine in a bowl with the bread. If you find you need additional liquids add more broth. Mix together until all ingredients are combined. Texture should be moist but firm.
- Preheat oven to 350ºF. Coat a baking dish with cooking spray or olive oil. put the stuffing mixture in the oven and cook covered for30 minutes and uncovered for another 15 minutes or until the top is golden.
Creamless Creamy Rigatoni with Sundried Tomatoes
Eating heavy, creamed foods on a regular basis is a sure way to put on weight fast. Save those calories for special occasions. Here is a recipe that substitutes butter and cream with low fat milk and flour. The key is to infuse the flavors into the foundation of the sauce- cooking the onion and sundried tomatoes in the olive oil. Build from there for a delicious, filling, healthier alternative to creamy sauces.
Ingredients
.
1 pound of Rigatoni or Penne
1 cup of sun dried tomatoes (chopped)
1 fistful of fresh basil (chopped)
4 tsp. olive oil
1/2 cup of low fat milk
1 tsp. lite butter
1 medium onion (finely chopped)
If you want, add any veggies you may have in the crisper- carrots, broccoli, green peas.
Heat olive oil and lite butter in a saucepan and cook the onion until it is transparent. Add sun dried tomatoes, salt and pepper (to taste). Stir in sun dried tomatoes. Mix through until heated and then add 1/2 cup of low fat milk. Cook on med low heat for 10 minutes or until tomatoes soften, stirring frequently. At this time bring up the heat slightly until mixture is gently bubbling. Whisk in flour and water mixture to thicken sauce as you would a gravy. Add fresh basil, mix through. Turn off heat.
Tip: Get your water heated and to a boil while the sauce is cooking. When the sauce is done, "butta La pasta!" (throw in the pasta). Cook to the texture of your preference, mix together and sprinkle with freshly grated cheese.
Makes 4 servings
Healthy Vegetable Medley Sautee
Zucchini sauteed with mushrooms, green pepper & onions w/ Rosemary and lemon.
Can't figure out what to make for dinner? Open the fridge and see what's in the produce bin. Wash, peel and cut up a variety of veggies. Sautee in olive oil with a squeeze of lemon or a little white wine. Add salt and pepper and your favorite herbs- Rosemary, Oregano, Basil...whatever you like. Serve over a bed of brown rice.
Be careful not to overcook. Keep them crunchy and retain the nutrients.
Be careful not to overcook. Keep them crunchy and retain the nutrients.
Fit To Go Any Time Smoothie
Pour into blender:
1/2 cup of Orange juice
1/2 cup of Fat Free Plain Yogurt
3 Large Strawberries
1 Medium Banana
Blend on Smoothie Setting for 10 Seconds
Yields 1 - 16 oz. Smoothie
