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Archive for the ‘High-Fibre’ Category

Broccoli is soooo good for you. It is full of vitamin C, vitamin A, folic acid, calcium, and fiber. Not only is it good for you, it is tasty too.

Ingredients:

  • 2 medium heads of broccoli
  • 1 Tbs. butter
  • 1/4 cup parsley
  • 1 tsp. white wine vinegar

Directions:

  1. Strip the broccoli stems with a vegetable peeler. Discard the bottom part of the stem if tough. Slice the remaining stem into “coins”. Part the remaining broccoli into florets.
  2. Place all broccoli parts in a steamer or a pan with very shallow water (the coins can be used to prop up the florets out of the water). Add a pinch of salt to the water.
  3. Steam for about 6 minutes. Remove from heat when just cooked through.
  4. Place broccoli in a serving dish. Add the butter, parsley, and vinegar to the broccoli. Stir, then serve.
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Ingredients – vary amounts based on how many people you are feeding

  • Olive oil (a few tablespoons)
  • String beans
  • Pine nuts
  • Salt & pepper

Directions

  1. Trim stem-side of string beans
  2. Heat a saute pan on medium; add a handful of pine nuts (or the amount you prefer) and a few tablespoons of olive oil.
  3. Add green beans, stir, add a pinch of salt and pepper.
  4. Cook on low for 20-30 minutes.

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While visiting Greece with my hubby I fell in love with two dishes: Greek yogurt with fresh honey and Greek salad. Greek salad has become somewhat of a staple for me. It is easy to make, doesn’t require too many ingredients, can be altered depending on what you have in the fridge, and is always satisfying. I’ve altered this traditional recipe to include a grain called Quinoa (pronounced keen-wah), which is easy to cook, nutritious, and has a lovely, fluffy texture.

Servings: 2 large salads

Ingredients:

  1. 2 cups cooked Quinoa (You can buy Quinoa at your local grocery store and follow cooking instructions. I like to cook mine using chicken broth instead of water).
  2. 1 large cucumber, cut into bit-size pieces
  3. 24 oz. cherry tomatoes, stemmed & halved
  4. 1/4 cup chopped red onion
  5. 1 cup pitted Kalamata olives, quartered
  6. 2 cups fresh spinach
  7. 1/2 cup goat’s milk feta cheese, crumbled
  8. 1/4 cup fresh lemon juice
  9. 6 tsp. finely chopped fresh marjoram
  10. 4 tsp. Dijon mustard
  11. 1 tsp. grated lemon zest
  12. olive oil, to taste

Directions

  1. Cook Quinoa using the directions on the box you buy. Substitute vegetable or chicken broth with water for optimal flavor. After cooking, place lid over pot to keep warm.
  2. Chop cucumber, tomatoes and onions.
  3. In a large bowl, add spinach, chopped vegetables, olives, and feta cheese.
  4. In a small bowl, combine lemon juice, marjoram, mustard, and lemon peel. Whisk in olive oil. Toss gently with the spinach mixture.
  5. Add warm Quinoa to the bowl and then mix all ingredients together. Serve.

Notes: Leftovers can be added to scrambled eggs for a lovely breakfast. You could also add chicken to this dish for extra protein.

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Eggplant “pasta” is a great alternative to gluten pasta, or any type of grain pasta. After serving this to my husband (topped with chunky tomato sauce) he asked… “what kind of noodles are these? They are really good”.

Yield: 4 servings

Ingredients:

  • 2 medium-large eggplants
  • Kosher salt, for purging
  • 4 tablespoons olive oil
  • 1 teaspoon garlic, minced
  • 1/2 teaspoon chile flakes
  • Your favorite tomato sauce or other type of pasta sauce

Directions:

  1. Peel each eggplant. Slice the eggplant thinly lengthwise, about 1/4-inch thick. Evenly coat each slice with the salt and lay on a sheet pan fitted with a rack for about 30 minutes (to purge bitterness from the eggplant). Rinse with cold water and roll in paper towels to dry. Slice the pieces into thin strips to resemble pasta.
  2. In a large saute pan heat the oil. Add the garlic and chili flakes and toast. Add the eggplant “pasta” and toss to coat. Add your favorite tomato (or other type) sauce on top of the “pasta”. Cook until eggplant “pasta” is tender throughout, or to taste. Serve immediately.

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This is the only way I like to eat brussel sprouts: cut in half and seared until golden brown on the outside, perfectly tender on the inside. When purchasing brussel sprouts, pick sprouts that are small in size, firm and tightly closed.

For vegan & anti-inflammatory purposes, remove cheese (tastes just as good!)

Servings: 4
Cooking time: 10-12 minutes

Ingredients:

  • 10 small brussel sprouts
  • extra-virgin olive oil
  • sea salt (to taste)
  • freshly ground black pepper (to taste)
  • 1/4 cup grated Parmesan cheese

Directions:

  1. Wash the brussels sprouts well & dry with paper towels
  2. Trim the stem ends and remove any sagging or damaged outer leaves
  3. Cut in half from stem to top
  4. Place sprout halves in a large bowl. Toss sprouts with olive oil until lightly coated. Add a pinch of salt & a pinch of pepper. Toss.
  5. Heat 1 tbsp. olive oil in a large skillet over medium heat. (Don’t overheat or the outside of the sprouts will cook too quickly)
  6. Place the brussels sprouts in the pan flat side down in a single-layer, sprinkle with a pinch of salt, cover, and cook for roughly 5 minutes. The bottoms of the sprouts should only show a hint of browning. Cut into or taste one of the sprouts to test if they tender. If not, cover and cook for a few more minutes.
  7. Once just tender, uncover, turn up the heat, and cook until the flat sides are deep brown and caramelized. Use a metal spatula to toss them once or twice to get some browning on the rounded side.
  8. Season with more salt, a few grinds of pepper, and a dusting of grated cheese.
  9. Best if served immediately.

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Even the boys don’t miss the meat! Don’t forget the salsa, it really makes the meal.

Chili Ingredients:

  • 2 tsp. olive oil
  • 1 cup chopped onion
  • 1 cup chopped red bell pepper
  • 2 tsp. chili powder
  • 1 tsp. ground cumin
  • 1 tsp. dried oregano
  • 3 garlic cloves, minced
  • 1 (4.5 oz) can chopped green chiles
  • 2/3 cup uncooked barley
  • 1 (14.5 oz) can vegetable or chicken broth
  • 1 (15 oz) can black beans, drained
  • 1 (14.5 oz) can diced tomatoes, drained
  • 3 tbs. chopped fresh cilantro
  • 6 tablespoons reduced-fat sour cream (optional topping)
  • 6 lime wedges
  • 2 cups tortilla chips (optional topping)

Avacado Salsa Ingredients:

  • 1/2 cup finely chopped avocado
  • 1/3 cup chopped seeded tomato
  • 2 tbs. finely chopped onion
  • 1 tbs. finely chopped seeded jalapeno pepper
  • 1 tbs. chopped fresh cilantro
  • 1 tbs. fresh lime juice
  • 1/8 tsp. salt

Directions:

  1. Heat oil in a Dutch oven over medium-high heat. Add onion and bell pepper; saute 3 minutes. Add chili powder and next 4 ingredients (through green chiles); cook 1 minute. Stir in barley and next 3 ingredients (through diced tomatoes); bring to a boil. Cover, reduce heat, and simmer 20 minutes or until barley is tender. Stir in cilantro.
  2. For Avocado Salsa: mix all ingredients, toss gently.
  3. Serve immediately with sour cream, lime wedges and chips on the side.

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Beets are an excellent source of the B vitamin, folate, and a very good source of manganese and potassium. Additionally, beets are a good source of dietary fiber, vitamin C, magnesium, iron, copper and phosphorus.

  • 1 medium onion, peeled and chopped
  • 2 tbsp. olive oil
  • 3-4 large beets (about 1 1/2 lbs.), rinsed, peeled and cubed
  • 4 cups vegetable stock
  • lemon juice to taste
  • dill to taste
  • salt to taste
  • plain yogurt to taste
  • carrots, shredded (optional)
  1. Saute the onion in olive oil in a heavy, large pot over medium heat until soft (about 5 minutes).
  2. Add the beets, saute for 5 minutes.
  3. Add the vegetable stock, bring to a boil and skim the foam from the top. Cover and continue cooking over medium-low heat until the beets are soft (about 30 minutes).
  4. Add lemon juice, carrots, and salt .
  5. Optional:Puree with a hand blender if you like a smooth consistency for your soup.
  6. Serve hot or cold. Top with fresh dill and a dallop of plain yogurt for extra flavor.

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