Caramelized Onion Gravy

Caramelized Onion Gravy- from Oxygen Magazine. Can be a little on the sweet side depending on the onions you use and how much you caramelize the onions but I think it's a brilliant gravy without flour.
2 lg onions, thinly sliced
enough butter or oil to sautee onion
1c total- chicken/ turkey broth, cream or half & half- either one or the other or a combination
1/2tsp rubbed sage, thyme or rosemary
salt & pepper to taste

sautee onions until caramelized, stirring frequently. Remove onions to blender cup. Add liquid and seasoning, blend until smooth. Add more liquid if needed. Add salt & pepper to taste. makes about 2 cups

Wilted Spinach Salad with Roasted Peppers

I had a version of this salad while in Canada and it was out of this world, so my bil (the former chef) created this recipe for me. Thank you Matt!

1 medium red or yellow bell pepper
3 fluid ounces extra virgin olive oil
salt and pepper, to taste
2 ounces red onion, sliced thin
1 pound spinach leaves
1 head frisée or escarole
3 tablespoons balsamic vinegar
1 garlic clove, chopped fine
10 olives, pitted
1 ounce parmesan cheese, grated
Servings: 2

1. Roast and peel the bell pepper and cut into strips. Toss the pepper strips with 1/2 tablespoon of olive oil and a few pinches of salt and pepper. Set aside to marinate.

2. Cover the onion slices with cold water to leach strong onion flavor. Set aside.

4. Wash and dry spinach. Trim the stem end of the frisée or escarole and discard the tough outer leaves. Wash and dry.

5. Drain the onions. In a large bowl, combine the vinegar, garlic, 1/2 teaspoon of salt and a few pinches of pepper. Add the greens, onions, peppers and olives.

6. Heat the remaining olive oil in a small pan until it is very hot and just below the smoking point. Immediately pour it over the salad and toss with a pair of metal tongs to coat and wilt the leaves. Sprinkle on the Parmesan.

Low Carb Pumpkin Cheesecake

Serves 8

28g crushed Graham Cracker for Crust (see NOTE below for a link to a gluten free graham cracker recipe)
2 blocks of Fat Free Cream Cheese (I use neufchatel to avoid that funky ff aftertaste)
1/2 cup Splenda (I use Stevia to avoid the chemicals)
1/2 tsp Vanilla Extract
1 Egg, 1 Egg White
1/4 cup Whole Milk
120g Canned Pumpkin
1 pinch of Pumpkin Pie Spice
1 dash of Cinnamon


Directions:

Spray some non-stick spray in a 6″ or 8″ pie dish, and sprinkle the crushed Graham Cracker crumbs evenly for the crust.

Mix all ingredients but the eggs and Canned Pumpkin in a bowl with a mixer. Once the batter is smooth add the eggs; mix until the batter is a creamy consistency. Mix the pumpkin into the batter and once you are done mixing the pumpkin, pour the batter into the pie dish.

Bake: at 325°F for about 30-40 minutes. Check at the 30 minute mark and continue baking until the center is almost set, then set out to cool. Place in the refrigerator for a minimum of 3 hours and top with your favorite low-fat whipped topping before serving.

94cal 11g carb 1g fat 10g protein 5g sugar 388mg sodium (per slice)

*NOTE* You can find a recipe for gluten free graham crackers here. I have not tried this recipe yet, but it has gotten good reviews on the page. http://sketch-freeveganeating.blogspot.com/2011/08/buckwheat-graham-crackers.html

Beany Alfredo Sauce - Healthy Sauce Finally!

Beany Alfredo Pasta
makes 4 cups sauce – serves 4 with leftovers!

1 box fettuccine pasta

Alfredo Sauce
1 1/2 cups cannellini beans, canned/drained
6 cloves of garlic – or equivalent garlic paste
2 Tbsp mayo (I use olive oil mayonnaise)
1/2 cup sweet onion
2/3 cup dehydrated potato flakes (plain instant mashed potatoes)
2/3 cup almond milk, plain
3/4 cup almond milk of creamer
1 Tbsp extra virgin olive oil
2 1/2 Tbsp apple cider vinegar
1-6 Tbsp nutritional yeast flakes (will change the color slightly) – optional but recommended
3 dashes of cayenne powder
1/2 tsp fresh black pepper
salt to taste if desired (I did not add any additional salt)

Directions:

1. Drop the pasta and cook according to package.

2. Add all ingredients to a high speed blender or food processor. Blend until smooth and creamy. Add in milk to thin out sauce to desired consistency. Season to taste.

3. Drain pasta and transfer to a large mixing bowl. Mix with approximately 3 c. of sauce; warm to desired tempeature.

4. Serve pasta and top with additional sauce if desired.

Crustless mushroom quiche

Quiche without the crust but just mix olive oil, sliced garlic cloves, baby rocket, roughly chopped green onions, finely chopped ricotta cheese, crumbled 8 eggs, milk, S&P etc....

Fish Tacos w/ Cilantro & Grilled Tilapia

Whipped these up today. Give them a try.

• Fresh Tilapia I get mine from Costco
• Small flour tortillas
• Green peppers
• Vidalia onion
• Iceberg lettuce
• Cholula hot sauce
• Hidden Valley Ranch dressing
• Fresh Cilantro
• Sea salt
• Finely ground black pepper
• 1 fresh Lemon
• 1 fresh lime
• Olive oil
• Ice cubes

Lay the Tilapia filets out on plastic wrap. Half the lemon and squeeze over the Tilapia. Half the lime and sueeze over the Tilapia. Gather a pinch of Sea Salt (about 1/2 teaspoon) and sprinkle over the Tilapia. Sprinkle the pepper on the Tilapia, about 1 teaspoon. Seperate the cilantro leaves from the stems. Chop the Cilantro somewhat and spread over the Tilapia. Seal the Tialpia in the plastic wrap and let sit for a few minutes while you prepare the grill

I use a gas grill. Start the grill, you are shooting for about 400 degrees.

While the grill is heating up, place a lage piece of heavy duty aluminum foil down. Take the Tilapia and spread out in the middle of the foil. Take a few ice cubes and throw in with the Tilapia. Fold the end and edges of the foil up tightly making a foil tent with the fish inside. Make sure it is a sealed pouch.

Put the foil pouch on the grill for about 15 - 20 minutes. Be very careful opening the foil pouch, it will have hot steam. The fish should be flaky and moist from the steaming.

Suate the green peppers, and vidalia onion in 1 Tbsp Olive oil while the fish is cooking. Season to taste lightly.

Once the fish and veggies are prepared:

Heat the flour tortilla's in a fry pan.

Place some fish, sauted veggies, and shredded lettuce in the tortilla shell. Add a small amount of Cholula hot sauce, a few drops of Lite Ranch dressing, wrap and enjoy.

Roasted Wild Mushrooms with Shaved Fennel Salad

Roasted Wild Mushrooms with Shaved Fennel Salad

Serves 4 people (side dish)

• Preheat oven to 400 degrees you will need a variety of mushrooms, about 4 different types, a good large handful of each variety. Shitake, Morel, Oyster, and Hen of the woods to name a few.
• Make sure your mushrooms are clean of dirt. You can do this by Gently wiping them with a paper towel/kitchen towel. Don’t submerge them in water! Mushrooms are like a sponge and absorb water, you won’t get a good roast on them if they are full of water!!
• The mushrooms need to be cut into the same size… Sometimes it’s easier to pull mushrooms instead of cutting them. How ever you can or what ever is easiest for the “cook” portion the mushrooms and place on a sheet tray.
• 3 tablespoons of good quality olive oil
• 4 smashed garlic cloves( skinned and smashed)
• 1 leek (washed, cut lengthwise, and sliced into 1/2 moon shape)
• 1 large shallot minced/finely diced 5 sprigs of fresh thyme pulled from the stem
• Salt and pepper to taste
• Add all of the above ingredients onto the portioned and cleaned wild mushrooms gently toss with your fingers.
• Once evenly coated place into a 400 degree oven.
• Roast mushrooms until golden brown and slightly crispy.
• Check after 35 minutes. If they need more time, leave them in a little longer!
• Also as a cook it is a good idea to get in the habit of cooking with your nose! You will be able to smell the mushrooms when they are roasted and ready… once ready pull out of oven and let “rest” until you can handle then…
• *Note* you can use what ever mushrooms are available to you. I make this with only button mushrooms and it is delicious!
• For the shaved Fennel Salad- 1 large bulb of fennel(cut in half) plus a few fronds for garnish
• 1/2 a lemon(the juice)
• 2 Tablespoons of good quality olive oil
• Salt and pepper to taste
• Dash/sprinkle of fennel pollen (Whole Foods and any specialty spice shop will have this, kinda pricey but oh my SO good)
• You will need to shave the bulb of fennel you can do this by using your chefs knife or I find it easier to use my mandolin. Please watch your fingers and be very careful!!
• Once shaved place into a mixing bowl and add oil, lemon juice, salt, pepper, fennel pollen, and fronds. Gently toss with your fingers.
• Season to your liking and let sit for 10 minutes.
• To assemble: Place roasted wild mushrooms into a serving plate or bowl. Put the shaved fennel salad on top of the roasted mushrooms and drizzle the extra liquid/vinaigrette over the top. Sprinkle with a little more fennel pollen and fronds.
• Ps- you can eat this dish room Temperature or you can use the mushrooms while there still warm, up to you. I like room temperature.

Dr. Furhman's Anti-Cancer Soup

Asda Organics - Dried Yellow Split Peas, 50 g
Wild Harvest Organic - Dry Black Beans, 1/2 cup dry
Homemade - Vegetable Broth, 4 cup Water - Municipal, 4 cup
Squash - Zucchini, includes skin, raw, 3 medium Tesco Organic - Leeks, 300 g
Kale - Raw, 3 cup, chopped
Carrots - Raw, 4 cup, chopped (juiced,optional)
Celery - Raw, 4 cup chopped (juiced, optional)
1 c raw cashews
Generic - Cremini Mushrooms, Raw, 1 cup
2 tbsp Mrs Dash, any flavor


Place beans in water in very large pot and bring to boil on low heat. Simmer for 30 minutes. Add onions, zucchini, leeks and kale to pot. Add carrot and celery juice to pot (or the chopped carrots and celery if not juicing) and Mrs. Dash.

NOTE: I did not juice the carrots or celery because I don’t have a juicer, but doing so would likely lend a creamier consistency. This makes A LOT!!!!
10 very large servings (2 cups per serving)

Dr. Joel Fuhrman
Eat to Live p 264

230 calories
26 carbs
11 g fat
6 g fiber
10 g protein
87 mg sodium

Chicken with Cherry Tomatoes

Chicken with Cherry Tomatoes
Time 25 minutes
serves 4

4 skinless , boneless chicken breast halves
1 tsp of salt
1/4 tsp freshly ground pepper
1Tbsp olive oil
2 Tbsp white wine vinegar
4 cups red and/ or yellow cherry tomatoes , halved
1/4 cup chopped fresh Italian parsley

Season chicken with 1/4 tsp salt and 1/8 tsp pepper. Over medium heat in non stick skillet, coated with olive oil, cook chicken for 10-12 minutes , turning once until internal temperature is at least 165F. Transfer to serving plate and keep warm.

Drain fat from skillet. Add 2 Tbsp water, vinegar, tomatoes, parsley and remaining salt and pepper. Bring to a boil, then reduce to simmer for 3-4 minutes, until tomatoes soften. Serve tomato mixture over chicken.

Per serving 190 calories, 25 g protein, 6 g carbohydrates, 2 g fiber, 6.5 g fat , 1 g saturated fat, 75 Mg cholesterol, 380 Mg sodium. Mix it up Replace parsley with 1/4 cup chopped basil or 2Tbsp chopped fresh tarragon. Replace tomatoes with 1 cup pitted black and green olives, like Kalamata and Picholine, and 1/4 cup capers. Serve the chicken and tomatoes on a bed of fresh greens- like arugula and baby spinach - lightly dressed with olive oil and white wine vinegar.

How to Eat Healthy For Less

Keep in mind I'm gluten-free so I would in blue diamond almond crackers for the whole wheat, but this is a great beginner list for healthier eating.

VIA myfitnesspal.com

20 granny smith apples = $4 (.77 lb No Frills)
3kg box of frozen chicken = $28 (Costco)
Low-fat meatballs = $5 (No Frills)
Frozen vegetables (2 kg) = $4 (Walmart)
Tuna (11 cans) = $7 (Shoppers Drug Mart)
20 red/green peppers = $8 (No Frills/Walmart always price matched to Chinese grocery stores which sell peppers for .40-60 regularly)
Baby spinach bucket = $3 (Walmart)
Cottage cheese (2 tubs) = $4 (No Frills)
Fresh pineapple (2) = $3 (No Frills)
Brown Minute rice = $5 (Walmart)
Diet pepsi 7 x 12-pack cases = $21 (Shoppers Drug Mart - this is a sale price, the only time I'll buy - hubby's vice not mine)
Whole wheat crackers (3) = $4.50 (Walmart or No Frills max $1.50 each)
All-Bran or Fiber One (2) = $7 (Walmart)
Cheerios = $3 (No Frills or Walmart or other cereal hubby will eat that’s on sale)
Onions (bag) = $1 (No Frills)
Celery = $1 (No Frills)
Zucchini (4) = $2 (No Frills
Garlic cloves (3) = $0.50
Yogurt (16) = $4 (No Frills)
Whole wheat pasta (1) = $1 (No Frills or Walmart)
Pasta sauce (1) = $1 (No Frills)
Canned beans (4) = $3 (Wamart, Great Value brand is always .78 great!)
Whole-wheat bread (2) = $4 (No Frills)
Soup (6) = $3 (No Frills or Walmart, I buy 10+ when it’s on sale for .49)
Calorie wise salad dressing = $2
Milk (4L): $4
Bananas (10): $2
Broccoli (7): $7 (Walmart)

That’s $141 so I often buy another $10 worth of additional vegetables, a little each week to prevent spoilage.

Confetti Summer Salad

Time 30 minutes plus 4 hours chilling
serves 8

2 cups corn kernels
4 baby zucchini, thinly sliced
2 scallions, sliced
2 bell peppers( yellow and red), seeded and chopped
1/2 cup Italian salad dressing

1. Cook corn in a small amount of boiling water in a covered saucepan for 4 minutes. Drain and rinse with cold water
2. In a large bowl, combine corn with veggies and dressings. Cover and chill

Per serving 67 calories, 3g protein, 15g carbohydrates, 2 g fiber, 1 g saturated fat, o cholesterol, 185mg sodium. Mix it up Replace zucchini with summer squash Blanch thinly sliced carrots and add to salad before chilling To add mild heat, toss in 1/4 tsp. Cayenne pepper. Garnish with fresh thyme.

Pizza Ideas

Healthy pizzas using Udi's Gluten Free Foods crust topped with thinly sliced beets, cauliflower, zucchini and black olives on one and fresh jalapeno, onions, tomatoes and black olives on the other. Butter and garlic sauce rather than traditional sauce. Topped with raw cheddar and Parmesan. OMG!

KOHLRABI CHOPPED SALAD

KOHLRABI CHOPPED SALAD

from a recipe found on http://www.vegparadise.com

4 kohlrabis ( 2 to 2 1/2″ diameter)
3 green onions, chopped
1/4 lb. snow peas, chopped
1 1/2 C. Napa cabbage, chopped
1/2 red bell pepper, finely julienned
1 fresh pasilla pepper, diced (or 1/8 t. crushed pepper flakes)
1 – 2 cloves garlic, finely minced
1/2″ pc ginger, peeled and grated 2 T sesame seeds
3 T extra virgin olive oil
2 t organic sesame oil
Juice of 1/2 lemon
Dash of apple cider vinegar
Salt and freshly ground pepper to taste

In a large bowl, toss all ingredients well

This salad is best made a few hours in advance – the dressing marinates the vegetables and provides better flavor.

Katey's Tomato Viniagrette

Katey's Tomato Viniagrette

Tomato vinegarette... for one... or to share.. super super easy

really low cal & delish, eat the whole thing if you want ...no guilt

dice up 1-2 nice dark red tomato or a container of cherry/grape tomatos

crush em up a bit so you have a bowl full of juicy goodness

add a few tsp- as much as you like.. of the vinegar of your choosing... I like lots in mine & usually use like a 1/4 cup w 2 tomatos... and i like lots of different kinds of vinegar so I swap it around a lot... flavored rice vinegar rocks & lots of variations never boring

add some cracked pepper & whatever other spices you enjoy in this... very customizable...

throw it over a bowl of leafy greens, toss in some shredded carrot, fruit if that's your thing... whatever u like in a salad... this tomato vinegarette is too good.

Suzanne Somer's Cauliflower Soup

In a heavy bottom, medium size soup pot, saute three thinly sliced shallots in olive oil, until soft and translucent. Add one whole cauliflower, cut into small pieces. Add 1 tablespoon butter and saute until tender, about 7 min. Season with sea salt and pepper. Add 4 cups chicken broth (homemade, if possible) and bring to boil, then simmer for 25 min. Blend with a hand mixer or transfer to a food processor and purée in batches. Serve in soup bowls, then garnish with sea salt, dollop of creme fraiche, crispy fried shallots, and a drizzle of truffle oil (if you have it).

Paulissa's Jalapeno Raspberry Green Beans

1 lb fresh green beans1 tbsp minced garlic
2 tsp grapeseed oil (best for higher temp cooking because it doesn't oxidize)
4 tbsp tomato viniagrette (recipe here http://porchsittingandsharing.blogspot.com/2011/05/kateys-tomato-viniagrette.html)
1 tbsp raspberry jalapeno jelly (we get ours from our local farmer's market)
2 tsp garlic/dill goat cheese (or any flavor cheese you like)
1/4 c. bacon bits

Wash and trim ends from beans. Heat oil in heavy pan; add beans, bacon and garlic. Saute until tender; add viniagrette and and jelly. Heat through and sprinkle cheese on top, allow to melt.

Makes 2 one-cup servings

Per serving:

156 calories, 28 carbs, 4 g fat, 8 g fiber, 7 g protein, 117 mg sodium

Orange and Wine Asparagus

Orange and Wine Asparagus

3 Oranges
TBSP Balsamic Vinegar
Olive Oil
TBSP Red Wine or Red Wine Vinegar
Olives (stuffed or not your choice, we had garlic stuffed)
1 Shallot

Place chopped shallot into a small bowl and finely zest one of the oranges over the top.

Cut away skin and pith from both oranges and cut into segments by cutting down between the membranes. Work over another bowl to catch the juices. Set segments aside. Add 2 tablespoons of the collected orange juice to the shallots and zest, plus a pinch of salt and leave to marinate. Meanwhile, snap the tough ends off the asparagus.

Bring a wide pan of water to a rolling boil and blanch for 1-2 mins until half-cooked. (I skipped it as the Asparagus was ripe and ready but it’s worth it if you want to).

Lift out onto a tea towel to dry, and while still warm rub over a little olive oil and salt. Heat a griddle pan until extremely hot. Lay on the asparagus and grill for a couple of minutes on each side until nicely charred and cooked through. Finish vinaigrette by whisking in olive to taste (approx 5 tbsp) and more salt and pepper as desired.

Taste and check the balance of oil to vinegar. Serve the asparagus warm dressed with the orange segments and vinaigrette.

SOURCE: myfitnesspal.com

Ricotta Pesto Spread

Ricotta And Pesto Burger Spread

Ingredients

• 4 tablespoons ricotta cheese
• 4 teaspoons sun-dried tomato pesto
• 2 tablespoons grated Parmesan

Directions

Combine ingredients in a small bowl. Let the mixture come to room temperature. When burgers are ready, spread the mixture on both sides of a lightly toasted bun. Makes enough for 4-5 burgers.

BBQd Eggs

Ingredients

• 1 large bell pepper, the bigger the better
• 2 eggs
• hot sauce, salt and black pepper to taste

Directions

You'll need the bell pepper to sit stably on the grill, or the raw egg will make a tragic mess. Place the pepper flat on your cutting board and slice in half parallel to the board. Clean the seeds and membrane out, being careful not to pierce the outer wall.

Crack an egg into each half of the pepper. Try to distribute the egg evenly.

Place the filled pepper over the hottest part of the grill. It tastes best with the pepper's skin charred. Close the grill. If you're going to eat it with a knife and fork, cooking it to over-easy is fine. But if you're going to serve it as finger food, cook it a bit longer, so you don't have a runny yolk. It's great on its own, but better still with hot sauce, salt and a little black pepper on top.

Sweet potato Muffins

Sweet potato muffins! Yield 16 muffins

1 sweet potato [about 1 c. mashed]
2 cups whole wheat flour (I used King Arthur gluten free all purpose flour)
1 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon ground ginger
1/4 teaspoon ground cloves
1/4 cup applesauce or apple butter
2 eggs, lightly beaten
1 teaspoon vanilla extract
1 cup honey
3/4 cup yogurt

Preheat oven to 400 degrees. Grease 16 muffin cups, or line with paper muffin liners; set aside. Prick sweet potato several times with a fork and place onto a baking sheet.
Bake the sweet potato in the preheated oven until easily pierced with a fork, about 40 minutes. When the potato is cool enough to handle, peel and mash.
Or, prick sweet potato and microwave it for 3 minutes.
Reduce the oven temperature to 350 degrees F.

Combine all ingredients together. Spoon batter evenly into prepared muffin cups.

Bake muffins in the preheated oven until golden and the tops spring back when lightly pressed,
12 to 15 minutes.