Butternut Squash Quinoa

Butternut Squash Quinoa

Butternut Squash Quinoa

Quinoa makes the dish hearty enough to be a meal.

  • 1 ½ C white quinoa
  • 3 C vegetable broth
  • 4 Tbs extra virgin olive oil, divided
  • 3 C (1/2-inch cubes) peeled butternut squash (about 1 1/2 pound squash)
  • 1 Tbs garlic, minced
  • 1 C leeks, finely chopped (white part only)
  • 1 C frozen yellow corn kernels, thawed
  • 1 C medium diced red bell pepper
  • 1 Tbs fresh sage, chopped

Preheat oven to 350°F.

Cook quinoa in water or stock according to directions. Spread on rimmed baking sheet to cool. Transfer to bowl.

Spray baking sheet with nonstick cooking spray. Toss squash cubes and 2 tablespoons oil in medium bowl. Spread squash in single layer on prepared sheet, sprinkle with salt and pepper. Roast just until tender but firm enough to hold shape, stirring occasionally, about 15 minutes. Transfer squash to bowl.

Heat olive oil in a large skillet over medium heat.  Sauté garlic until lightly browned. Add leeks and 3/4 C water. Simmer until leeks are tender, about 7 minutes. Add corn and peppers; simmer 2 minutes longer. Add quinoa and butternut squash. Simmer until heated through and liquid is absorbed, about 4 minutes. Stir in sage. Season with salt and pepper.

Baked Five-Spice Tofu

Baked Five-Spice Tofu

Baked Five-Spice Tofu. This baked tofu recipe will add some personality and flavor to what you might otherwise consider a boring food item.

This baked tofu recipe will add some personality and flavor to what you might otherwise consider a boring food item.  Once baked the tofu tastes great on salads, with crackers, or just all by itself.

  • 1 lb of firm tofu.
  • 1/3 C soy sauce.
  • 1 Tbs water.
  • 1 Tbs maple syrup.
  • 1 Tbs ginger, finely chopped
  • 1 tsp curry powder
  • ½ tsp five-spice powder.

Cut the tofu into bite sized cubes and place in an oven safe dish with a cover.

In a bowl, whisk together the remaining ingredients and then pour over the tofu.  Marinate the tofu in your refrigerator for 1-2 hours.

Preheat your oven to 350°F (175°C).

Cover the dish and bake for 30 minutes.

Uncover, and bake for an additional 20 minutes.

 

Roasted Edamame

Roasted Edemame

Roasted Edemame. Edemame, or soybeans in the pod, are available in most grocers freezers.

My first experience with edamame was as an appetizer in a fancy restaurant.  Ever since then I haven’t been able to get enough.  Edamame, or soybeans in the pod, are available in most grocers freezers.

  • 2 tsp extra virgin olive oil
  • 1 Tbs fineley chopped fresh basil
  • ½ tsp chili powder
  • ¼ tsp onion powder
  • ¼ tsp ground cumin
  • dash paprika
  • Pepper to taste
  • 10 oz ready-to-eat fresh or frozen soybeans, thawed if using the frozen variety (aka edamame)

Preheat oven to 375°F.

In small bowl, stir together all ingredients except soybeans

Drizzle mixture over soybeans and toss to coat well.

Arrange beans in a single layer in a shallow baking dish.  Roast uncovered for 7 minutes.  Stir.  Continue roasting an additional 7 minutes until soybeans begin to brown.

Serve hot as a vegetable side dish or cooled as a snack.

 

Parmesan Garlic and Flax Seed Crackers

Parmesan Garlic and Flax Seed Crackers

Parmesan Garlic and Flax Seed Crackers. You might want to double the recipe for these crackers.

You might want to double the recipe for these crackers.  These crunchy and tasty little guys go fast.

  • 1 C flax seed meal
  • 1/3 C Parmesan cheese, grated
  • 1 1/2 tsp garlic powder
  • 1/2 tsp salt
  • 1/2 C water

Heat oven to 400 F.

Combine all ingredients in a medium bowl.

Spoon mixture onto cookie sheet covered with tin foil or parchment paper greased with cooking spray.  Cover the mixture with a piece of parchment or waxed paper and use a rolling pin to 1/8 inch.

Bake until the center is no longer soft and it begins to brown, approximately 15 min. Allow to cool and then break into pieces.

 

Smoked Salmon Veggie Bites

Smoked Salmon Veggie Bites

Smoked Salmon Veggie Bites. These veggie bites are one of my favorite things to bring along to office parties and potlucks with friends.

These veggie bites are one of my favorite things to bring along to office parties and potlucks with friends.

  • 1 container (8 oz) whipped cream cheese
  • 1 package (3 oz) smoked salmon, finely chopped
  • 2 tsp lemon juice
  • 1 Tbs fresh Dill, finely chopped
  • 1 1/2 tsp onions, finely chopped
  • 1 tsp Parsley Flakes
  • ½ C cherry tomatoes, hollowed out
  • ½ C red and green bell pepper pieces
  • ½ C cucumber slices
  • ½ C celery pieces

In a bowl, stir together all ingredients except vegetables.

Spoon the mixture in or on each piece of vegetable.  Place on serving plate; cover and chill at least 2 hours or up to 24 hours.

 

Spiced Flax Omelet

Spiced Flax Omelet

Spiced Flax Omelet. An Indian spiced omlete, this tastes delicious for both breakfast and dinner.

An Indian spiced omlete, this tastes delicious for breakfast or dinner.  Try to find Omega-3 eggs in your grocery store (from hens fed an Omega-3 rich diet).

  • 2 eggs
  • 2 Tbs soy milk
  • 1 Tbs ground flaxseeds
  • ½ tsp ground turmeric
  • ½ tsp ground cumin
  • ½ tsp fresh oregano, chopped
  • ½ tsp fresh basil, chopped
  • Salt and pepper to taste
  • ½ C packed spinach
  • 1 C mushrooms, sliced

In a small bowl, whisk the eggs then add the milk, ground linseed/flaxseed, spices, herbs, salt and pepper until mixed thoroughly.

Spray a small nonstick skillet with cooking spray.  Add the mixture to the pan and 30 seconds later, whilst the mixture is still runny, add the spinach and mushrooms. Use a spatula to ensure the omelet remains loose from the pan at the edges.  When the omelet is nearly cooked through, fold the empty side of the omelet over the vegetables. Cook for another minute.

 

Smoked Salmon and Asparagus Frittata

Smoked Salmon and Asparagus Frittata

Smoked Salmon and Asparagus Frittata. Smoked salmon is both delicious and packed with Omega-3s.

Smoked salmon is both delicious and packed with Omega-3s.  It combines wonderfully in this frittata with asparagus.  Try to find Omega-3 eggs in your grocery store (from hens fed an Omega-3 rich diet). 

  • 7oz Smoked Salmon, flaked with a fork
  • 5 eggs
  • ½ C soy milk
  • 10oz asparagus
  • 2 Tbs chives, finely chopped
  • Salt and pepper to taste
  • 1 Tbs Extra Virgin Olive Oil

Preheat a broiler on high.

Trim the Asparagus and cut into 2.5cm/1” pieces. Blanch for 1 minute in boiling water, drain and set aside.

Whisk the eggs, milk, chives, and salt and pepper in a small bowl.  Gently fold in the salmon.

Heat the olive oil in a large frying pan over medium heat.  Pour the egg mixture into the frying pan.  When Frittata is half cooked (approximately 10 minutes) arrange the reserved asparagus tips on top of the egg mixture and continue cooking for an additional 10 min.

Place the frying pan under the broiler for the last 2 minutes until the frittata has set.

 

Mediterranean Frittata

Mediterranean Frittata

Mediterranean Frittata. Mediterranean style vegetables couple with eggs and potatoes yields a delicious start to your morning.

Mediterranean style vegetables couple with eggs and potatoes yields a delicious start to your morning.  Try to find Omega-3 eggs in your grocery store (from hens fed an Omega-3 rich diet).

  • 1 Tbs canola oil
  • 1 C red onions, chopped
  • 2 C red potatoes, sliced
  • 6 eggs
  • ½ C sliced green onion
  • 2 Tbs fresh oregano, chopped
  • 1 Tbs fresh basil, chopped
  • 1 small can chopped black olives

Preheat a broiler on high.

In a medium skillet with a cover, heat olive oil over medium heat. Add chopped red onions and sauté 5 minutes.

Add potatoes over the onions. Cover the pan, reduce the heat to medium and cook for 10 min until potatoes are tender.

Meanwhile, in a medium sized bowl, whisk together eggs, green onion, oregano, basil and salt and pepper.

Pour the mixture over the potatoes in the pan, sprinkle with chopped olives and cook over medium-low heat for 15 – 20 min.  Transfer pan under broiler for 2 minutes to set eggs.

 

Omega-3 Pancake and Waffle Mix

Omega-3 Pancake and Waffle Mix

Omega-3 Pancake and Waffle Mix. This recipe is a great all purpose mix for weekend breakfast treats.

This recipe is a great all purpose mix for weekend breakfast treats and the perfect healthful alternative to frozen waffles.

  • 1 ½ C whole wheat flour
  • ½ C ground flax seed
  • 1 ½ C all purpose flour
  • ¼ tsp baking soda
  • ¼ tsp baking powder
  • 1 Tbs sugar (or equivalent sweetener)
  • ¼  tsp salt
  • 2 Tbs canola oil
  • 2 egg whites
  • 3 ½ C soy milk

Blend all ingredients on medium speed for 2 minutes until no lumps remain.  Cook pancakes on a 400°F griddle for approximately 2 min. per side or in a hot waffle iron.

Flax Seed Zucchini Muffins

Flax Seed Zucchini Muffins

Flax Seed Zucchini Muffins. With raisins, walnuts, pineapple, and zucchini, every bite is an adventure.

My family loves these healthy Omega-3-packed muffins.  With raisins, walnuts, pineapple, and zucchini, every bite is an adventure.

  • 3 egg whites
  • 2/3 C white sugar (or equivalent sweentener)
  • 1/4 C soy milk
  • 1/3 C applesauce
  • 1 tsp vanilla extract
  • 1 1/3 C whole wheat flour
  • 2/3 C all-purpose flour
  • 2 Tbs ground flax seed
  • 2 tsp ground cinnamon
  • ½ tsp ground nutmeg
  • ½ tsp ground cloves
  • 1 tsp baking soda
  • 1/3 C chopped walnuts
  • ¼ C raisins
  • ½ C canned crushed pineapple, drained
  • 1 C grated zucchini

Preheat oven to 350°F.  Prepare muffin tin by coating with cooking spray.

Whisk together the egg whites, sugar (or sweetener), milk, applesauce, and extract in a small bowl until well blended.

In a large bowl, combine the flour, whole wheat flour, flax seed, cinnamon, nutmeg, cloves, and baking soda. Mix the wet ingredients into the dry and stir until well blended.  Fold in the walnuts, raisins, carrot, and drained pineapple. Pour batter into the prepared muffin tins.

Bake in preheated oven until a toothpick inserted into the center comes out clean and the tops are golden brown, about 20 minutes.

Granola

Granola

Granola. Granola is great both as a breakfast item with fat-free milk and as an on-the-go snack.

 

Granola is great both as a breakfast item with fat-free milk and as an on-the-go snack.  In addition, it can be prepared ahead for the long work week.

  • 4 Tbs walnut oil
  • 3/4 C (packed) dark brown sugar
  • 1/4 C egg whites
  • 1/2 tsp coarse kosher salt
  • 3 C old-fashioned oats
  • 1 C walnut pieces
  • 1/2 C flaxseed meal
  • 1 C dried fruit of our choice, coarsely chopped
  • 1/4 C honey

Preheat oven to 350°F and cover baking sheet with parchment paper or tin foil.

Whisk together sugar, egg whites, and salt in large bowl. Add oats, walnuts, and flaxseed and toss to coat mixture.

Spread mixture evenly on baking sheet. Bake 15 minutes. Stir granola. Bake 15 minutes longer. Stir again.  Sprinkle dried fruit over granola, drizzle with honey and bake until golden brown, about 10 minutes longer. Stir to loosen. Keep chilled in airtight container.

Zesty Blueberry Muffins

Zesty Blueberry Muffins

Zesty Blueberry Muffins. Not your ordinary blueberry muffins!

Not your ordinary blueberry muffins, the added spices will keep you and your family coming back for more.

  • 4C whole wheat flour
  • 1C white sugar
  • 1/3 C brown sugar
  • 2 Tbs baking powder
  • 2 tsp baking soda
  • ½ tsp salt
  • 2 tsp nutmeg
  • ½ tsp allspice
  • 1 tsp cinnamon
  • 3 Tbs flax seed meal
  • 2 Tbs flax seeds
  • 6 C blueberries
  • 1C soymilk
  • 1C canola oil
  • 4 eggs
  • 1 tsp vanilla extract

Preheat oven to 375 degrees.  Spray muffin pan with cooking spray.

Mix all dry ingredients in large bowl. Add blueberries; stir to coat evenly.

In another bowl, combine milk and oil; remove 1 Tbs of combined liquid and discard it. Beat in eggs and vanilla.

Add liquids to blueberry mixture and stir until just blended.  Fill muffin pans 2/3 full and bake 18-20 minutes until lightly golden.

 

Mexican Baked Fish

Mexican Baked Fish

Mexican Baked Fish with salsa, sharp Cheddar cheese, coarsely crushed corn chips, one avocado ans sour cream!

  • 1 1/2 lb cod
  • 1 C salsa
  • 1 C shredded low-fat sharp Cheddar cheese
  • 1/2 C coarsely crushed corn chips (baked variety)
  • 1 avocado – peeled, pitted and sliced
  • 1/4 C sour cream

Preheat oven to 400°F. Lightly grease one 8×12 inch baking dish with cooking spray.

Rinse fish fillets under cold water, and pat dry with paper towels. Lay fillets side by side in the prepared baking dish. Pour the salsa over the top, and sprinkle evenly with the shredded cheese. Top with the crushed corn chips.

Bake, uncovered, in the preheated oven for 15 minutes, or until fish is opaque and flakes with a fork. Serve topped with sliced avocado and sour cream.

 

Spicy Baked Cod

Spicy Baked Cod

Spicy Baked Cod. Bake until fish flakes easily with a fork, about 20 to 25 minutes.

  • 1 lb. Cod fillets, fresh or frozen, thawed
  • ¼ tsp paprika
  • ¼ tsp garlic powder
  • ¼ tsp onion powder
  • ¼ tsp pepper
  • ¼ tsp oregano
  • ¼ tsp thyme
  • 1 Tbs lemon juice
  • 2 Tbs extra virgin olive oil

Preheat oven to 350° F.

Place fish in an oven safe dish lightly greased with cooking spray.

Combine paprika, garlic powder, onion powder, pepper, oregano, and thyme in small bowl. Sprinkle seasoning mixture and lemon juice evenly over fish.  Drizzle oil evenly over fish.

Bake until fish flakes easily with a fork, about 20 to 25 minutes.

 

Curried Cod in Foil

Curried Cod.

Curried Cod in Foil with Zucchini, curry powder, cumin, scallion and a lemon.

  • 2 sm. Zucchini
  • 2 Tbs margarine
  • 3 Tbs canola oil
  • 1 1/2 tsp curry powder
  • 1 tsp cumin
  • 1 tsp salt
  • 1 1/2 lb cod fillets
  • 1 scallion
  • 1 lemon

Preheat oven to 450°F.

Cut zucchini into 2 inch strips about 1/4 inch thick. Heat margarine and 2 tablespoons of the oil in a frying pan over low heat. Add spices and stir 1 minute. Remove from heat; add zucchini and 1/2 tsp salt and toss to coat.

Cut 4 (2 foot) lengths of aluminum foil and fold each in half to make a 1 foot square. Brush with oil, using 1 Tbs in all and put a fillet in each square. Sprinkle with remaining 1/2 tsp salt. Top each fillet with zucchini. Slice scallion and sprinkle on. Squeeze 2 teaspoons juice from the lemon and add. Fold foil over fish; fold edges together to seal. Bake for 10 minutes.