Coconut curry tilapia with Farro

Hello all! Just had to share tonight's dinner ... It was simply ... Num.

While I have been on my savory kick lately, my other savory(ish) love is Thai and Indian inspired dishes.

I found this recipe a while ago, and unfortunately had only wrote down the ingredients. No cooking instructions, nothing else :) I also didn't have quite a few of the ingredients recommended, but hey ... Isn't that part of the fun? :) a lot of this was guess work but delicious none the less. 

Its sad how easily entertained I am. Curry makes me happy. Cumin makes me happy. Therefore this dish makes me happy. A meal for just about 330 calories and 28 grams of protein makes me estatic.

Sigh.

I'm lame.

Ingredients

Serves 5

-5 4 oz. tilapia loins

-2 tsp sesame oil

-1 tbsp ginger 

-1/2 cup diced shallots

-4 garlic cloves, minced

-1 tsp curry

-2 tsp red curry paste

-1/2 tsp ground cumin

-4 tsp reduced soy sauce

-1 tbsp brown sugar

-2 tsp fish sauce

-1 can light coconut milk

-1/4 cup(ish) cilantro

-a couple of pinches of dry basil (fresh if available)

-lime

-salt & pepper to taste

-siracha to splash on too

-Farro or whole grain side of your choice

1. Preheat broiler to high. In a large pan, spray with a spritz of EVOO from your misto or non stick cooking spray. Drizzle in a small amount of sesame oil. Toss in minced garlic and shallots, cook for a min or two.

2. Put in curry, red curry paste and cumin. Toss with garlic and shallots to cover. Cook for another minute or two, just to lightly toast your spices.

3. Add soy sauce, fish sauce and brown sugar just to slightly carmelize. Then add coconut milk and reduce heat just to slightly simmer.

4. Begin to cook your Farro per directions. Then, spray a baking sheet with EVOO. Sprinkle your tilapia with salt, pepper & pinches of dried basil. Squeeze lime juice over all loins and then place into your broiler. Cook for 5-8 min, depending on the thickness of your fishies.

5. Place your Farro on a plate, then your tilapia and drizzle with your sauce to your liking. Sprinkle siracha & diced cilantro on top :) 

Nutritional information

Calories: 334

Fat: 9

Saturated: 4.3

Monounsaturated: 1.5

Cholesterol: 25

Sodium: 495.6

Carbs: 35.7

Dietary fiber: 3

Sugar: 8

Protein: 28.4

Apricot Siracha Salmon

Spicy and sweet are always awesome. 

Always.

Thus why when I was in college I had no problems with lots of horridly bad for you Chinese food (I'm so sorry, my poor little arteries). 

Well, time to make up for those years of horrible eating :) Thats one of the reasons why I lovelovelove salmon ... great protein source and packed full of omega 3's. I am a fan of incorporating healthy sources of fat into my diet. Fat shouldn't be a no-no! A well rounded diet that uses a large source of plant based fats or, in this case, fish, is great for your skin, hair, joints and heart.

This is a super quick meal, and with a salad or healthy grain side (I used couscous tonight),  it is very filling and very nutritious. It took me about 20 minutes start to finish ... very do-able even after a 13 hour work day. Its hard to muster up the willpower after a long, busy day running around a crazy ER. Some nights after work, all I want to do is eat curly fries from Jack in the Box and be comatose on my couch. Yet, knowing that in the long run that I'm helping my health, makes its more than worth it.

Ingredients

2 servings

-2 4-6 oz salmon filets

-1/3 cup Trader Joe's Apricot Preserves (Organic Reduced Sugar)

-1 tsp Siracha (give or take depending on how spicy you like stuff)

-4 minced garlic cloves

-1 tsp reduced sodium soy sauce

-1/4 tsp sesame oil

-1 tsp EVOO

-splash of lime juice

-red pepper flakes

-sesame seeds

1. In a bowl, mix the preserves, Siracha, garlic, soy sauce, lime, sesame oil & EVOO. If you can, try the preserves at room temperature. Mine was cold and it took more time to blend all the ingredients. Heat your oven to "High" broil. This would also be fantastic on the grill, if you can.

2. Coat both sides of your salmon with your marinade, allow to sit for about 10 minutes. Sprinkle the tops with red pepper flakes to taste and sesame seeds (just a pinch of each should do)

3. Coat a cookie pan with aluminum foil (to protect from the sugars that will inevitably be broiled onto there). Spray the foil wrapped pan with non stick cooking spray or Misto 

(Have I mentioned how amazing this thing is??)

(i <3 you, Misto)

4. On the 3rd rack down, place your salmon in to cook for approx 6-8 min depending on how thick your filets are.

5. For the last 2-3 min, switch the pan to the 2nd highest rack and allow the broiler to caramelize the preserves mixture. Remove when the top begins to brown.

6. Serve with your side of choice! Enjoy :)

Nutritional Information

Calories: 344

Fat: 13

Saturated: 2.5

Polyunsaturated: 0.2

Monounsaturated: 1.8

Trans: 0

Cholesterol: 70

Sodium: 165.8

Carbs: 26.2

Fiber: 0.1

Sugars:25.2

Protein: 24.2

Savory Slow Cooker Raspberry Pork & Thyme Quinoa

One of my favorite things I have in my kitchen is my slow cooker, much like many other people. I like that it allows me to embrace my lazy side, but still gives you tasty little creations. I also like that it naturally allows you to keep the moisture and tenderness of foods without having to add a ton of oils or fats to compensate.

Lately, I've been on a savory food kick .. part embracing winter, part using what I have bought for my budget for the month. 

I created this one to get some of the extra stuff out of the fridge to make way for next months shopping trip. And at about 329 calories per serving (pork and quinoa) and a whopping 29 grams of protein, I'm a happy (and full) lady!

So lets begin ... 

Makes 5 servings

Ingredients

-Boneless pork roast (mine was approx. 1 lb? .. I adore from Costco the pork loin that includes pork chops, pork roast, and a sirloin roast as well .. you get a TON for under $20 typically!)

-1 cup raspberries (I used frozen due to it being winter ... and it was leftovers from my smoothie recipes)

-1 tsp fresh thyme

-1 tsp fresh rosemary

-3 sliced sage leaves

-1 tsp EVOO

-1/2 cup balsamic vinegar (one of the best parts of this recipe)

-1/2 tbsp dijon mustard

-6 minced garlic cloves

-1/4 tsp pink himalayan salt (or sea salt)

-1/4 tsp fresh ground black pepper

For the Quinoa

-1 cup dry quinoa

-1 tsp "Better than Bouillon" .. I used beef for this round ... feel free to go wild and use chicken or veggie

-1 tsp thyme

1. Turn your slow cooker on "low" and spray with a non stick cooking spray (or Misto that thing ... goodness I love my Misto)

2. Throw everything in ... I put my meat and berries in full on frozen. No defrost!

I like to coat the roast with all the ingredients to help let the flavors saturate and keep it tender

3. Cook on low for approx 6 hours ... I had off that day, so after 6, I switched it over to "warm" while I started the quinoa and had a glass o' red. It was in for a total of about 8 hours and did totally fine. 

4. Cook your quinoa per directions ... 1 cup quinoa typically needs 2 cups of stock ... I always throw in a splash of EVOO. At this time, also throw in your thyme.

5. While the quinoa was cooking, I felt like an au jus style sauce would be nice too for the meat. I love the contrast of the sweet raspberries with the acidy tang of balsamic, so I scooped about 1/4 cup of juice from the slow cooker and reduced it on high heat for approx 3-5 min. 

6. Serve. It was dude approved ... the fiance man had high remarks for it :)

Nutritional Information:

Calories: 329

Fat: 11.2

Saturated Fat: 2.7

Polyunsaturated: 0.2

Monounsaturated: 2.2

Trans: 0

Cholesterol: 74.3

Sodium: 131.1

Carbs: 28.4

Fiber: 3.2

Sugar: 5.3

Protein: 29

Iron: 19.7%

Dill & Herb Turkey Scallopini with Kale & Grains

Hello all! So I bring you tonight's din-din ... A plateful of healthy nummyness. This is adapted from a recipe I found on one of my favorite web sites, "Clean Eating". 

This is a fantastic resource of not only great recipes, but meal plans. I highly recommended!

If you would prefer the version that wasn't all messed up and adapted to what I had in my fridge, here's the original:

http://www.cleaneatingmag.com/recipes/classics-made-clean/herbed-turkey-scallopine-with-lemon-dijon-kale/

I love when I think of a great recipe, and have this fantastic idea I have an amazingly stocked pantry ... And then find I have an old banana, a Fiber One brownie and pepper. That's how I felt going into this recipe.

But that's the beauty of food! And what I love about cooking ... Learning the flavors of foods, what you like and how they compliment each other. Thus in a pinch, you can still make something that is delish and goes down easy.

Serves 6

-1.5 lbs of turkey scallopini (if you're lucky) or turkey cutlets (if you have a meat cleaver)

-3 tbsp whole wheat flour

-2 tbsp dill

-2 tsp sesame seeds

-1/4 tsp sea salt & ground black pepper

-1/2 tsp paprika

-Olive oil cooking spray (or a steady hand with tiny splashes of EVOO)

-1 large scallion, minced

-4 cloves garlic, minced

-2.5 cups water with "Better than Bouillon" chicken or 2.5 cups chicken stock (low sodium)

-2 tbsp Dijon mustard

-2 tsp lemon juice

-1 package Trader Joes kale (16 oz) or fresh preferably

-grains of your choice ... I used a mix of basmati, lentils & oats

1. Mix flour, dill, salt & pepper, sesame seeds & paprika in a small bowl. If available, use fresh dill ... If not, I adore the freeze dried version

2. If you found the turkey already a la scallopini, then sprinkle the flour mixture on both sides of the meat. If not, get to hammering. Place each cutlet in between 2 pieces of plastic wrap (or a Baggie if it's not available) and mallet until thin. Take care to not hit holes in your meat (so worth the effort, BTW)

3. Heat a skillet with EVOO & begin to quickly cook your turkey cutlets. 

Tip: to keep warm, I set my oven to 170 & placed my cutlets one layer at a time. In between each layer, I placed a piece of aluminum foul sprayed with non stick cooking spray ... I wanted to keep those thin lil pieces as juicy and warm as possible! (And it worked!)

4. In the mean time, start your grain of choice. As always, I cook my grains with a splash of olive oil and sub chicken stock for water.

5.  In the same pan you cooked your turkey in, add an extra drizzle of olive oil and then sauté your onions and garlic for approximately 2-3 minutes.

6. Next add your stock, mustard and lemon until well mixed. Then add your kale. Take into 

consideration ...

If fresh kale, cook till kale is limp and you can reduce the sauce until thickened.

I only had frozen kale available to me, which made the sauce more watery. I ended up cooking the kale to the consistency I wanted, and then transferred it to a bowl so I could allow additional cooking time to my mustard sauce.

7. Remove turkey from warmed oven and serve!

I was able to make 2 dinners, freeze 2 additional meals and make 2 lunches that I kept in the fridge for this meal!

Nutritional information 

Calories 320

Fat: 7.1

Saturated: 1.2

Monounsaturated: 3.7

Polyunsaturated: 0.3

Cholesterol: 46.7 (low in cholesterol!)

Sodium: 452.3

Carbs: 34

Dietary fiber: 5.3

Protein: 27.1 (woohoo!)

Vitamin A: 92.5%!

Vitamin C: 53.3%!

Applesauce & Dijon Pork Tenderloin

Happy holidays to all! So I had a tasty little meal that I created for Christmas that I was hoping to post, but unfortunately my finger got into a battle with a serrated knife while attempting to make my own stuffing with stale bread. Blast you, Pain Rustique and your tasty, crusty crust! Alas, that meal was put on hold. When the finger is a little more presentable and I don't have resentment towards bread, I'll try again.

This little guy, on the other hand, was a little more finger friendly and incredibly nummy. The applesauce keeps it's super juicy, and super savory.

Ingredients

-pork tenderloin (the one I cooked was 1.25 lbs)

-3 sage leaves

-approx 1 tbsp fresh chopped rosemary

-1/4 tsp salt (my favorite for cooking is pink Himalayan)

-1/2 tbsp brown sugar

-4 cloves garlic, minced

-1 cup applesauce (I like Trader Joes Big 'n Chunky, but I also recommend anything chunky and/or unsweetened)

-1 tsp fresh thyme

-1 small minced shallot

-2 tbsp Dijon mustard

-1 tbsp EVOO

1. Mix all your ingredients in a bowl and coat the pork tenderloin

2. I allowed mine to marinate overnight because I worked the next day

3. Heat oven to 375 ... For the size tenderloin I cooked, I baked it in a dish covered with aluminum foil for 20 min & then uncovered for an additional 20 min.

4. Remove from oven. I drained the excess applesaucey marinade from the pan & transferred to a sauté pan. Over high heat, reduce the sauce until slightly caramelized. 

5. Pour over tenderloin & serve!

Nutritional information

4 servings

Calories 250

Fat 8.5

Saturated fat 2.4

Polyunsaturated fat 0.2

Monounsaturated fat 2.8

Trans 0

Cholesterol 93.8

Sodium 403.8

Carbs 13

Protein 30 (yayyyy!)

Iron 10%

Breakfast Quinoa

I love a good warm breakfast cereal when the temperatures start to drop. This is my first winter down in Southern California and sad to say, I've already been spoiled by the perpetual nice weather ... I have been dying of cold these last couple weeks ... With it only being in the 40's. I'm a brat. After living in Reno & Tahoe for the past few years, and growing up with the icy cold winters of Philly, you would think I had more of a tolerance :)

Typically, I'm a fan of steel cut oatmeal, but I decided to start experimenting with quinoa in the mornings for its protein content (see how I live on the wild side?) This a delicious and filling breakfast ... Feel free to try to substitutes that I suggest below! You can start with the basics and really create a bunch of different tastes. Enjoy!

4 servings 

-1 cup quinoa

-2 cups coconut milk (and extra for the end ... 1 or so cups)

-4 tsp vanilla extract

-1 tsp cinnamon

-1/2 tsp nutmeg

-1/2 tablespoon brown sugar

-2 tablespoons flax seed

-1/2 tablespoon chia seed

Nummy things to add!

-fruit of your choice ... Bananas (I tried this for this round ... I used 2), peaches (frozen or fresh), cherries 

-1/4 cup nuts of your choice ... Almonds, pecans, walnuts 

-1/4 cup shredded coconut

For the calories & nutritional content noted below, I used bananas, pecans & shredded coconut

1. I substituted cooking my quinoa with coconut milk instead of water. In your pan, add all your base ingredients for your cereal ... Coconut milk, quinoa, flax seed, vanilla, sugar, nutmeg & cinnamon. Cook until all liquids are dissolved

2. Now this is a lovely thing about this recipe ... It's incredibly freezer friendly! In a large Rubbermaid container, I covered the bottom with a large spoonful of quinoa and then layered sliced bananas, a sprinkle of pecans & shredded coconut. Repeat until full. On top, I sprinkled the chia seeds. 

3. If you decide to eat this deliciousness now, pour a little more coconut milk on top. 

Nomnomnom ...

Calories

338

Fat: 16.9

Saturated: 1.9

Polyunsaturated: 3.9

Monounsaturated: 7.4

Cholesterol: 0

Sodium: 7.2

Carbs: 41.8

Dietary Fiber: 5.5

Protein: 7.9

Sweet potato hash and eggies

Good morning! This week I've had off quite a few days off in a row from work, so I have been enjoying a steady pace of cooking, pure barre classes ... And a glass or 2 3 of wine :)
This morning I woke up with a persisting cramp in my leg from all this working out that my butt is definitely not used to. Therefore I was on a search for extra potassium :)

This breakfast meal is savory & great on chilly mornings when other foods won't do. With the exception of the real egg I used, it's a healthy meal! You're more than welcome to perhaps try with egg whites if you prefer a lower cholesterol version, but all in all ... Eggies are a great source of protein. Even explained by the Mayo clinic, "eating too many eggs can increase your cholesterol, eating four egg yolks or fewer on a weekly basis hasn't been found to increase your risk of heart disease". http://www.mayoclinic.com/health/cholesterol/HQ00608

Let's get started!

4 servings

-1 medium sized sweet potato, diced
-2 medium sized sweet potatoes, diced
-1 medium sized red bell pepper, diced
-2 cups spinach
-4 cloves garlic, minced
-1 scallion, diced
-2 tsp EVOO
-<1 tbsp butter (I tend to use "Land O Lakes butter with olive oil". You're more than welcome to substitute with margarine of your choice, but I try to avoid processed foods)
-1.5 tsp dried sage or fresh if available
-1 tsp dried thyme or about 1 tbsp fresh
-salt to taste
-1 tsp red pepper flakes
-4 eggs

1. Throw your diced potatoes in a pan with the evoo, sauté until some edges begin to brown

2. At this time, add your garlic, scallions, seasonings and bell pepper - sauté until garlic and onions sweat.

3. In another pan, begin to cook your eggs to you and your family/guests liking. Me? I cook the thing all the way, over hard. If you like dippy eggs, I think it would be good here as well, but I'm crazy and fear food borne illness and have texture issues.

Feel free to sprinkle eggs with garlic salt and pepper too.

4. Toss your spinach on top of your hash and in small divided doses, places pieces of butter on top to allow to melt. 

Hint: I'm lazy. I hate cutting leafy things. But I have found it easiest to roll those suckers up like a burrito and dice that way.

5. After the butter melts, toss the spinach with the rest of the mixture and sauté until wilted. 

6. Serve! Enjoy!!

Nutritional information for each serving

4 servings

Calories: 213

Total fat: 10.5

Saturated fat: 2.8

Polyunsaturated: 1.4

Monounsaturated: 5.7

Cholesterol: 192.8mg

Potassium: 651.8mg

Sodium: 159.3mg

Total carbs: 21.5g

Dietary fiber: 2.8g

Protein: 8.9

Vitamin A: 164%! Woohoo!

Vitamin C: 93.1%!

Mexican bowls ... Healthy lil meals on the go!

To stay on budget and still stay healthy, I've really liked to start whipping up big batches of freezer friendly meals that I can grab when I'm on the go in the morning. Any nurse will tell you, the break room is a death trap for a diet ... Full of cookies, baked goods and snack foods people are bringing in to avoid eating them at home. I am the first to admit, when I'm stressed all I want is delicious carbs and sweets.

Thus these beauties will not only keep you full for ever and ever, but I like that I know what's going into it and just isn't a Lean Cuisine.

Def a cook ahead kinda deal ... Whip out your slow cooker to cook the meat my favorite way!

Mexican bowls
6 servings

-6 oz flank steak
-1 tsp rosemary
-6 cloves garlic, minced and divided
-1 jar "Fresh and Easy Santa Fe simmer sauce" (oh yes it has made a comeback. Substitute another simmer sauce or jar of your favorite salsa if not available)
-1 cup black rice (full of amazing antioxidants ... I'll never eat regular rice again)
-1 tsp cumin
-1 tsp chipolte powder
-2 tablespoons EVOO, divided
-1 can reduced sodium black beans
-1 bag steamed sweet corn
-1 bell pepper, I chose yellow but any color will do - diced
-1/4 cup cilantro
-1/2 cup 2% shredded cheese of your choice

1. Throw in your slow cooker 1 tbsp EVOO, 3 cloves worth of minced garlic, rosemary, simmer sauce and the flank steak. Cook on low approx 4 hours or until thoroughly cooked. The sauce will keep it great and tasty!
2. After the meat is cooked, shred it and mix it back with the remaining sauce.
3. When you're ready to start putting all the pieces together, cook per directions the black rice with your cumin for flavor. Salt and pepper to taste ... I also recommend cooking with chicken broth as opposed to water for great flavor.
4. In a large pan, heat the remaining evoo and throw in your bell peppers & remaining garlic cloves.  Microwave the corn per directions. After about 4 minutes, add the chipolte powder, black beans and corn and cook for an additional 3-4 minutes. Sprinkle cilantro on top.

5. Lay out 6 Rubbermaid (or other containers of your choice) and divvy out your rice. Just like a production line ... Layer rice, veggie mix, cheese and flank steak.

Feel free to make it extra sassy with avocado or other salsas/hot sauces!!

Nutritional information per serving

Calories: 365

Total fat: 13.8
Saturated fat: 5.2
Polyunsaturated: 0.5
Monounsaturated: 3.3

Cholesterol: 19.2 mg

Sodium: 347.3 mg

Total carbs: 44.4
Dietary fiber: 13

Protein: 18.4g

Coconut bacon pancakes

I present to you ... Coconut bacon pancakes. If it wasn't for the rampant heart disease on my dads side of the family, I would eat bacon with every meal. I've tried my best to like turkey bacon, and it's ok ... But it can't beat the savory salty awesomeness of real bacon.

I mean, that's a thing of beauty right there!

But these little tasty morsels are only 136 calories a pop! With 10.5 grams of protein per pancake, it makes me feel slightly less guilty.

Makes 10 pancakes

-1/2 cup coconut flour (the amazing Bob's Red Mill makes this delicious, high fiber, gluten free & low glycemic flour option)
-2 tablespoons vanilla coconut milk
-1 mashed banana (well ripened if you can!)
-pinch o sea salt
-2 tablespoons vanilla extract
-3 slices bacon (uncured if you can to avoid those nasty nitrates)
-1 tablespoon brown sugar
-4 eggs
-3/4 cup egg whites
-1/2 tsp baking soda
-1/4 cup pieces of walnuts, chopped finely
-1/4 cup shredded coconut
-1/4 tsp nutmeg
-1/2 tsp cinnamon

1. Cook your bacon and allow to cool on paper towels. Dice itty bitty when cooled. (A part of me wants to try to cook the bacon with the brown sugar next time to get a great caramel effect, but this time I didn't think of it until I was already done)
2. Whisk egg whites till frothy and then add rest of ingredients.
3. Spray pan with non cook spray, my fav being Trader Joes coconut spray. Hey you've already used so much other coconut, might as well go full boogie :)
4. Cook those pancakes. Hopefully you'll do better than I did flipping them ... These seemed to take longer than normal pancakes.
5. I liked to top mine with a couple slices of banana and a drizzle of agave syrup. Soooo nummy :)
Nutritional info per serving
Calories 136

Total fat: 6.3
Saturated fat:  2.7
Polyunsaturated: 1.8
Monounsaturated: 1.1

Cholesterol 77mg

Sodium 149.4mg

Potassium 204.8mg

Total carbs 7.8
Dietary fiber 2.8g

Protein 10.5g