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Archive for the ‘Low Sodium’ 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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This recipe is so easy, and makes a wonderful breakfast, lunch or dinner. I serve mine with plain Greek yogurt on top, but sour cream or salsa could be used as well.

Servings: 4-6 slices

Ingredients

  • 1/4 cup olive oil
  • 1 pound russet potatoes (about 2) — or 1 pound Yukon gold potatoes — peeled and cut into 1/4-inch cubes
  • 1 onion, minced
  • 1 large red pepper, diced
  • salt and pepper
  • 10 large eggs

Directions

  1. Heat oven to 450 degrees and move the oven rack to the middle position.
  2. Heat oil in a 10-inch ovensafe nonstick skillet over medium-high heat. Add potatoes, onion, red pepper and a dash of salt. Cover and cook, stirring occasionally, until the potatoes are soft (8-10 minutes).
  3. Whisk eggs with a pinch of salt and pepper. Add mixture to the skillet and cook, using a rubber spatula to stir gently in a circular motion, until mixture is slightly thickened, about 1 minute.
  4. Place skillet in the oven and bake until the top is puffed and the edges pull slightly away from the pan (3-5 minutes). Use a rubber spatula to loosen the tortilla from the skillet, place on a cutting board, and slice into wedges. Buen Aprovecho!

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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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Recipe Source: Emeril Lagasse – Food Networ

Ingredients:

  • Eggs
  • Water to cover eggs
  • Pinch salt

Directions:

  1. Place the eggs in a saucepan and cover with water. Season with a pinch of salt. Place the pan over medium heat and bring to a boil. Cook for 2 minutes.
  2. Remove from heat and cover with a lid. Allow the eggs to sit for 11 minutes.
  3. Drain and cool the eggs for 2 minutes in ice water. Drain and peel the eggs.

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Make your own spicy chai blend then mix with your choice of regular milk, soy milk, almond milk, etc. Try out different combinations using the ingredients below.

Ingredients:

  • Loose black tea
  • Allspice berries, roughly crushed
  • Cardamom seeds or powder
  • Cinnamon sticks, roughly crushed
  • Coriander seeds or powder
  • Whole cloves
  • Whole black peppercorn
  • Fresh ginger, crushed

Directions:

  1. Boil about 4 mug’s worth of water is a small pot, add loose black tea leaves
  2. Boil for a few minutes, then add sugar, cinnamon stick ,and some cardamon. Let it boil down to about a mug’s worth.
  3. Remove from heat.
  4. Mix the chai with your choice of milk (50% chai, 50% milk)
  5. Enjoy!

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My husband loves this dish. It is warm and gooey and totally satisfying. Best served with a big glass of red wine and some garlic bread.

Ingredients:

  • 2 lbs. chicken breast cutlets
  • Extra-virgin olive oil
  • 4 medium garlic cloves, chopped
  • 2 tsp. crushed red pepper flakes
  • 1 yellow onion, chopped
  • 1 (28-ounce) can fire-roasted diced tomatoes
  • 1 bunch (about 20 leaves) fresh basil, shredded
  • 1/2 pound smoked mozzarella, thinly sliced
  • Salt (to taste)
  • Pepper (to taste)

Directions:

  1. Heat skillet over medium-high heat. Season chicken with salt and pepper and drizzle with extra-virgin olive oil to keep it from sticking to the grill. Cook 3 to 4 minutes on each side, then transfer to a covered platter to keep warm.
  2. Place a medium pot on the stove over medium heat. Add 2 tablespoons olive oil, garlic, crushed red pepper flakes and chopped onions. Cook 10 minutes, stirring often. Add canned tomatoes and cook for 4 minutes. Wilt in the basil in the sauce and season with salt and pepper.
  3. Preheat the oven broiler to high.
  4. Layer the chicken in a casserole dish. Top with tomato sauce and slices of mozzarella. Cook until lightly browned on the top, about 4 minutes.

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