Tag Archives: healthy meal

Anytime Casserole

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This easy and versatile casserole was pulled from the files of my husband’s past. He recalls his mom making this dish for breakfast when guests were in town, or some evenings for dinner.

Depending on what your diet, taste or nutrient needs a variety of substitutions can be made. For bread the choices are endless: gluten free, white, sourdough… We used  Trader Joe’s sprouted barely because it was on hand. For toppings, any type of cheese will work, and use your favorite vegetable blend.

Anytime Casserole

Anytime casserole2Serves 6-8
Ingredients
6 slices bread of choice
8 eggs
1/4 Coconut milk
1/2 cup shredded cheese
2 cups chopped broccoli
2 cups spinach
1/2 onion chopped
2 garlic cloves minced
6 ounces black olives chopped
6 ounces salsa
1 tbsp coconut oil
6 links Cooked Sausage- optional
Salt and Pepper to taste

Directions
1. Preheat Oven to 350. Layer bread in greased 9×12 baking dish.
2. Over Medium heat melt Coconut Oil, add Onion. Saute until Onion is softened 4-6 Minutes. Add broccoli and garlic cooking until Broccoli is softened 2-4 minutes.
3. While vegetables are cooking in large mixing bowl beat eggs with Coconut milk until well combined. Add in Salt and Pepper. Set aside.
4. Pour vegetable mixture evenly over bread in baking dish. Layer sausage over half of casserole.
5. Pour egg mixture over vegetables and bread.
6. Sprinkle olives, salsa and cheese evenly in baking dish.
7. Place in oven and bake for 20 minutes, or until cheese is golden brown.
8. Remove from oven, slice and enjoy.

Quinoa Goat Cheese Risotto

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This year has started off fast and furious, with some great changes. As Sean and I adapt to the changes in schedules we look for easy, nutritious meals that will get us through the week. This Quinoa Risotto is definitely a perfect fit, especially since it includes my favorite veggie, Spinach.

A friend referred me to Cooking Quinoa site awhile back, and I am glad I finally reopened that bookmark. This meal takes under an hour, and you can make it in a large quantity for the whole week. Plus, it has so many nutrients, protein and little fat to keep you full for a long time.

Quinoa Goat Cheese Risotto from Cooking Quinoa

goat cheese quinoa risotto2

Since I didn’t make any changes to her fabulous recipe,  I will just refer you to her site Cooking Quinoa.

Cabbage Soba Noodle Salad

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Receiving a CSA box, is like being part of a food game.

“With these items make a healthy meal for you and your family with leftovers for the work week. You have one hour to complete your task. A complimentary gift from your co host includes a glass of Pinot Noir. Do you agree to this challenge? Go!”

This meal is also inspired by Kalli at Fit and Forty Something. If you follow her on instagram, you will see the woman rocks. I’ve never seen so many creative salads on a daily basis.  If she only delivered…. Smile

Cabbage Soba Noodle Salad

Ingredients

1 head of cabbage shredded

6-8 ounces of Spinach

8-10 Large carrots chopped

1 cup Soba Noodles

1 package of chopped tofu or 8 ounces chopped Chicken

1 Tbsp Olive Oil

Sauce

5 Tbsp of veggie broth

4 Tbsp of peanut butter

2 Tbsp rice vinegar

4 Tbsp of soy sauce

2 Tsp of honey

2 Tsp ginger

3 minced garlic cloves

Directions      

1.  Combine sauce ingredients in Medium Mixing bowl. Stir until well combined. Set aside.

2. Cook Soba Noodles according to directions.

3. While noodles are cooking, in large pan wilt cabbage and spinach with 2 Tbsp water using medium heat. After greens are wilted drain into colander and return back to pan.***  Add Olive Oil.

4. Add carrots and tofu, or chicken to wilted greens keeping heat at Medium.

5. Pour sauce over greens mixture, stirring until everything is coated.

6. Add in noodles and stir until well combined.

7. Pour onto plate and let set for 5 minutes.

*** For a thicker sauce make sure to thoroughly drain veggies. As you can see in the picture, I could have drained a little more.

Jica’me Crazy

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This is for those of you living in a cold weather area,  if you are craving a tropical vacation, or both.

When I lived in upstate NY, I remember around this time of year I would be entering into “the crazy’s”, craving sun and warmth. My solution at the time was to take super long hot showers. So long, everything would be steamed. I would validate this by creating a quick steam press for my clothes by hanging them on the back of the door. Anything to avoid ironing, right?

Instead of selfishly wasting water like some people, (I blame it on the ignorance of teens) you  can make this easy meal.

Bring some warm tropical flavors, and bright colors to your house. A taste of sunshine, a breath of warmth in a sweet/savory bowl.

Two other bonuses:

1) You can make it one pot. You know my love of this since we don’t have a dishwasher.

2)  This is nutrient dense. Where to start? Here we go: Complete protein for muscle repair and fiber for  umm digestion, from Quinoa and black beans. Vitamin C and antioxidants for healing bones and tissue repair, not to mention immunity from  Pomegranate, orange juice, jicama and garlic cloves. Healthy fats from coconut milk and oil, and avocado.  Energy boost from OJ and honey. Surprise sweetness for your sweeties from Jicama.

I’m lucky to work with some like minded coworkers who helped  inspire this meal by eating lots of quinoa, reintroducing me to Jicama, and supplying the Pomegranate fresh from her tree. Thanks ;) .

 

Tropical Quinoa

Quinoa Ingredients

1 cup coconut milk

1 cup quinoa

1/2 Onion chopped

1 Pomegranate- seeds removed and rinsed

1 Jicama chopped

1 can black beans

Tropical Dressing

1/2 cup OJ

1 Tbsp lemon juice

2 Tbsp Coconut Oil

2 Garlic cloves minced

2 Tsp honey

Salt and pepper to taste

1. Cook quinoa in large pot according to directions. Substitute 1 cup of water for 1 cup of coconut milk.

2. While quinoa is cooking, combine dressing ingredients and whisk.

3. After the quinoa absorbs the liquid, turn the heat to low. Stir in chopped onion, jicama, pomegranate seeds,  and black beans. Add in dressing. Stir and keep on low heat until warmed through.

You could also serve this cold, if you do not need the warmth….What is your solution to beating the cold grey days of winter?

This recipe was linked up at This Chick Cooks.

Break the Fast all day long

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Breakfast

My favorite meal. I can eat breakfast anytime of day. Even for dinner, or dessert. Yep, try it sometime. In fact have your veggies at lunch, and then try this for dinner.

Or, surprise your sweetie with this easy healthy meal for Valentine’s Day. So much better to give tasty healthy food, then a box of sugar and fat (although I must say those dang chocolate boxes suck me in)!

I found this healthy carb loaded meal in Racing Weight, by Matt Fitzgerald. You can purchase this book through amazon here. I added some Trader Joe’s fruit yogurt on top, and Trader Joe’s Veggie Patty on the side for some added protein and sweetness.

Banana Stuffed French Toast adapted from Racing Weight

Serves 2, can be whipped up in 15 minutes

Ingredients

4 slices whole grain bread

1 large egg

1/3 cup Almond milk

1 tsp stevia (or other sugar substitute, can also omit)

1 tsp vanilla extract

2 tsp cinnamon

2 medium bananas, mashed

smidge of butter or coconut oil for cooking

Directions

1. Make two sandwiches with the bread and mashed bananas. In a shallow bowl combine the egg, milk, stevia, vanilla extract, and 1 tsp of cinnamon. Whisk to combine.

2. dip each sandwich in the egg and milk mixture and cook in a lightly greased non stick pan over medium heat for about 2 minutes on each side until golden brown.

3. Cut in half. Sprinkle remaining cinnamon on top. Top each half with a half container of fruit yogurt.

After you enjoy some French Toast, check out erecipe.com. I’m the featured Chef of the Week!