Ingredients for Cakes 1 and 1/2 cups almond meal or flax meal 1 cup whey protein powder 1 stick butter 4 oz low-fat whipped cream cheese 2 eggs 1-2 cups sugar substitute (Sucralose) 1 teaspoon baking soda 1 teaspoon salt Zest of 1 large orange Preparation In this recipe a combination of almond meal and … Continue reading Citrus Mini Cakes w/Lemon Cream Cheese Frosting
Category: Healthy Food
Healthy food, in general, is defined as food that provides the body with the nutrients needed to function optimally, maintain well-being, and have energy> Emphasizing is given to a balanced and varied diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, while limiting saturated and trans fats, added sugars, and sodium.
Berry Fresh Smoothie
Fresh fruit smoothies are an easy way to consume several servings of fruit at one time. I prefer to make my smoothies at home so I know exactly what’s in it. I purchase fresh berries, freeze them and use them throughout the week. This smoothie is high in folate, potassium, manganese, magnesium, vitamins C and … Continue reading Berry Fresh Smoothie
Fennel and Orange Salad
Ingredients 5 clementine oranges ½ cup sliced fennel bulb ¼ cup extra virgin olive oil ¼ cup aged balsamic vinegar Directions Gently peel the oranges carefully removing the pith. Separate the slices and place in a shallow bowl. Cut the fennel bulb in half and slice in whatever form you desire and add to the … Continue reading Fennel and Orange Salad
Healthy Fast Food Recipe
Ingredients 1 box Near East whole grain wheat pilaf 2 cups water, vegetable, or low sodium chicken broth 1 cup diced cooked chicken without skin 1 cup chopped fresh asparagus, snow peas, or zucchini 1 tablespoon olive oil or butter 1 tablespoon chopped fresh herbs (rosemary, thyme, parsley, and/or mint) 1/3 cup chopped raw nuts … Continue reading Healthy Fast Food Recipe
Home Cooking
When it is time to eat, many of us want it quickly. It does not seem to matter that quickly comes at a cost. Fast food restaurants rob us of money, energy, vital nutrients, and fiber. Prepackaged, precooked, and processed foods are another culprit. These “foods” are loaded with salt and preservatives. Sure, they may … Continue reading Home Cooking
Quinoa and Chickpea Salad
Ingredients 1 cup quinoa 1 garlic clove (more if you really like garlic) 3/4 teaspoon salt 2 tablespoons fresh lemon juice 1/2 teaspoon black pepper 5 tablespoons extra-virgin olive oil 1 15.5-ounce can chickpeas, rinsed and drained 1/2 cup sliced or slivered almonds 1/3 cup diced red bell pepper 1 package spinach or arugula leaves … Continue reading Quinoa and Chickpea Salad
Mediterranean Tuna Salad
Ingredients 4 (6-ounce) cans albacore or chunk light tuna (in water), drained well 6 ounces chopped artichoke hearts, drained 1/2 cup chopped red bell or piquillo peppers 3/4 cup sliced Kalamata olives 1/2 small red onion, finely chopped 1/4 cup chopped flat-leaf parsley 1/4 cup chopped fresh basil or 2-3 tablespoons dried 2 cloves garlic, … Continue reading Mediterranean Tuna Salad
Cauliflower Steaks with Spiced Corn
Ingredients 2 large heads of cauliflower, stems lightly trimmed 2 ears of corn, shucked 1/4 cup vegetable oil 1 fresh red chile minced or red chili flakes 4 scallions, chopped 2 teaspoons drained capers Salt and freshly ground black pepper Directions Preheat the oven to 375. Cut three 3/4-inch-thick center slices from each head of … Continue reading Cauliflower Steaks with Spiced Corn
Spicy Salmon
Ingredients 1/4 cup balsamic vinegar 1/4 cup lemon juice 1/4 cup soy sauce 1 teaspoon salt (optional) 1 tablespoon brown sugar 1 1/2 teaspoons ground ginger (fresh or powdered) 1 teaspoon paprika 1 teaspoon black pepper 1 teaspoon crushed red pepper flakes 4 cloves garlic, minced 1/4 cup chopped green onions 1 teaspoon sesame oil … Continue reading Spicy Salmon
Basic Brown Rice
Ingredients 1 cup brown rice 2 cups water or clear broth Olive or vegetable oil (optional) 1 teaspoon salt (optional) Equipment 1-quart (or larger) pot with tight-fitting lid Directions Measure 1 cup of brown rice. I generally use short-grain or medium-grain brown rice. Long-grain may need a little extra water. Heat a little oil in … Continue reading Basic Brown Rice
Ab-Sutra Wellness and Fitness 