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Fish

Walnut Crusted Salmon
Makes 4 servings • Ready in 15 minutes
 


INGREDIENTS:
• 4 4-oz filets of salmon
• 1/4 cup walnuts, chopped and crushed with a pinch of cinnamon
• Drizzle of olive oil
• 8 cups salad greens


INSTRUCTIONS:
 
1. Coat salmon filets with walnut-cinnamon mixture.
2. In a nonstick pan with a drizzle of olive oil, sear the fish on both sides to desired temperature, or when fish begins to flake.
3. On four plates divide salad greens and serve salmon on top.


Nutrients per serving (1 fillet and 2 cups greens):
Calories: 228, Total Fat: 13 g, Sat. Fat: 2 g, Mono Fat: 4 g, Trans Fat: 0 g, Poly Fat: 6.5 g, Carbs: 3 g, Dietary Fiber: 1 g, Protein: 24 g, Sugars: 0 g, Sodium: 57 mg, Cholesterol: 62 mg 
  
 
.

Fish
Lemon Pan-Seared Tilapia 
 
Ingredients
* Juice of 2 lemons 
*1 tablespoon fresh chives, chopped
*1 teaspoon drained capers
*1 Tbsp olive oil + 1 tsp for searing 
*1 1/2 pounds fresh tilapia fillets 
Salt
*Freshly ground black pepper to taste


Directions
1.Mix as one the lemon juice, chives, capers, salt, and olive oil in a tiny bowl. Set away.
2. Wash the fish and tap dry. Flavor using salt and pepper.
3. Heat 1 tsp olive oil in a large nonstick skillet over medium-high heat.
4. Put the fish on the skillet and cook on one side for 3 minutes without touching or turning it.
5. Flip and cook on reverse side for another 4 minutes or until it flakes and is browned.
6. To serve, put a fillet on each of 4 plates and sprinkle with the lemon mixture.
**Serve over steamed broccoli or asparagus.  
 

Fish

Orange Tilapia with Fennel Salad and Fresh Dill
 
Tilapia:
*Tilapia Filets 
*Orange Sections 
*Salt and Pepper
 
For Fennel Salad
*Bulb of fennel sliced thinly
*1 Celery Stalk sliced thinly
*1 Asian Pear or green apple sliced thin
*1 small bunch of dill 
*1 lemon 
*2 Tbsp Extra Virgin Olive Oil
*Salt and pepper 
Directions: 

 
Tilapia:
1. Put salt and pepper on each side of fish.
2. Sear in hot non stick pan and cook for 4 minutes on first side and then flip only once and cook for 2 minutes on other side.
3. Move to plate to rest.
4. Toss the orange slices into the pan and stir around until hot. Pour over fish just before serving. 
  
Fennel Salad:
1. Finely slice Fennel, celery, and fruit and mix together in large bowl.
2. Squeeze lemon and drizzle olive oil over the veggies and mix together.
3. Lightly chop the dill and mix in with the rest

Turkey Meatloaf


Ingredients:
• 1 1/2 packages (30 ounces) lean ground turkey, uncooked
• 1/2 cup dry oats
• 3 egg whites
• 2 celery stalks, finely chopped
• 1/3 cup cashews, chopped
• 2 teaspoons basil
• 1/4 teaspoons pepper
• Cooking spray


Directions:
*Mix all of the ingredients together in a bowl, except for the ketchup and spray.
*Add mixture into a log and place it into an 8-inch by 4-inch loaf pan.
Pre heat oven to 350 degrees Fahrenheit for 40 to 60 minutes. Serve immediately.


Nutritional Value
(for each 4 serving)
Calories: 171
Fat: 3.5 g
Protein: 30 g
Carbs: 5 g


Makes 10 servings

Chicken Parm
 
Ingredients
Ÿ 4 boneless, skinless chicken breasts
Ÿ 2 egg whites, lightly beaten
Ÿ 1 cup whole grain breadcrumbs
Ÿ 1/2 cup shredded parmesan cheese, divided
Ÿ 1 1/2 cups marinara sauce of your choice
 
Directions
1. Preheat oven to 450 degrees.
Place chicken breasts in between two sheets of plastic
wrap or waxed paper. Compress to a 1/2-inch thickness
using a rolling pin or a small, heavy skillet.
2. Place egg whites in a low bowl, and breadcrumbs and
half the Parmesan cheese on a plate.
3. Dip each flattened chicken breast first in egg whites then
cover in the breadcrumb/cheese mixture.
4. Place chicken on baking sheet coated with nonstick
cooking spray. Bake chicken for 15-18 minutes, turning
once.
5. While chicken is baking, heat marinara sauce in a small
saucepan over a low heat.
6. When chicken is cooked, transfer to a plate; spoon
sauce over each chicken breast, and sprinkle the remaining
parmesan cheese on top.

 

Stuffed chicken breasts
 
Ingredients:
*2 large boneless chicken breasts, skinned and cut in half
… pound chicken breasts pretty thin
*3 cloves garlic, minced
*1/2 red onion, diced
*1/2 C pecan pieces
*1/4 C celery, thinly sliced
*1/2 large apple, diced (I used a granny smith)
*1/4 C dates, minced
*1 C beef broth, low sodium >— divided… 1/2 C for the stuffing, and 1/2 C for the sauce
*2 tsp olive oil
*paprika
*black pepper
 
 Directions
*Preheat oven to 400 degrees.
*Saute onion and garlic in olive oil until tender.
*Mix in celery, apples, pecans, dates and beef broth.
*Simmer for about 5 minutes, or until most liquid is absorbed.
 


Stuff chicken with mixture
*Roll the chicken breast and secure with a toothpick.
*Sprinkle the tops of the chicken breasts with some paprika and black pepper.

Bake, covered, for about 50 minutes.

Pork Tenderloin with Rosemary and Thyme


Yield: 4 servings (serving size: 3 ounces pork)
 
Ingredients
*2 (1/2-pound) pork tenderlion 
*Cooking spray
*2 tablespoons  Dijon mustard
*1 tablespoon  honey
*1 teaspoon  chopped fresh rosemary
*1/2 teaspoon  chopped fresh thyme
*1/4 teaspoon  pepper 
*Thyme sprigs (optional)


Preparation
*Preheat oven to 350°.
*Trim fat from pork; place on a broiler pan coated with cooking spray.
*Combine mustard and next 4 ingredients (mustard through pepper) in a bowl; brush over pork. Insert meat thermometer into the thickest part of pork.
 
Bake at 350° for 50 minutes or until thermometer registers 160° (slightly pink),
*Basting frequently with mustard mixture.
*Garnish with thyme, if desired.
 
Nutritional Information
Calories:  176
Fat:  5g
Protein:25.8g
Carbohydrate:5g
Sodium:283mg

Vegetables


Roasted carrots, sweet potatoes, parsnips, brussels sprouts


Ingredients
*3 medium carrots >—  cut into 1 1/2-inch thick circles
*1 1/2 cups Brussels sprouts >— halved
*3 medium parsnips >— cut into 1 1/2-inch thick slices
*1 cup sweet potatoes >— cut into 1 1/2-inch thick slices
*1/2 cup extra-virgin olive oil
*1 tablespoon dried oregano
*1 tablespoon dried rosemary
*1 teaspoon dried thyme
*1 teaspoon dried basil
*1/4 cup sea salt
*2 tablespoons freshly ground black pepper


Directions


Preheat oven to 400 degrees F.
*In a large bowl, add the carrots, Brussels sprouts, parsnips and sweet potatoes.
*Toss well with olive oil, herbs, salt and pepper.
*Spread the vegetables evenly on a large baking sheet.
*Place on medium rack in oven and bake for 35 to 40 minutes 
  

Roasted Beet Salad


Ingredients
o 4 medium red beets, tops removed and scrubbed
o Extra-virgin olive oil
o 2 navel oranges
o 1/4 cup toasted, peeled hazelnuts, chopped
o Kosher salt and freshly cracked black pepper
o 1 small wedge Pecorino Romano, for shaving


Directions

Preheat the oven to 400 degrees F.
 
*Put a large piece of aluminum foil on a baking sheet and put the beets on it.
*Drizzle olive oil over them and wrap them tightly in the foil, making a packet.
*Roast until a knife inserted into the largest beet meets no resistance, about 1 hour to 1 hour and 15 minutes.
* Cool and remove the skins by rubbing the beets with a paper towel. 
*Cut the peel away from the oranges with a sharp knife, exposing the flesh. Hold the peeled orange in your hand and carefully slice the segments away from the membrane, dropping them into a bowl. Do not discard membrane.
*Thinly slice the beets and arrange on serving plates.
*Scatter the orange segments and hazelnuts over the sliced beets, drizzle the plates with olive oil and squeeze a little juice from the orange membrane over each plate.
*Season with salt and pepper, to taste. Garnish with shaved thin slices of cheese and serve.
 
The food network (5 ingredients)

Healthy Black Bean Salsa


Ingredients:
• 1 medium can black beans, drained and rinsed
• 1 medium can corn, drained
• Juice of 2-3 limes
• 1 avocado, mashed
• 1 tomato, diced
• 4-5 green onions, diced
• 1 small can sliced black olives, drained
• 1/2 cup fresh cilantro leaves, chopped


Instructions:
Mix all ingredients together. Let sit for about one hour to marinate and soak up the flavors. Service with baked tortilla chips or tostadas

Egg Nog


Ingredients
o 1-1/4 C unsweetened original almond milk
o 3/4 C lite coconut milk
o 1/4 tsp. cinnamon
o 1 tsp. vanilla
o 1 T blackstrap molasses
o 1 T agave nectar
o nutmeg
o cinnamon stick
Combine all ingredients in a shaker or blender.
Serve chilled.
Top with fresh ground nutmeg and garnish with a cinnamon stick. Enjoy!!!
 
By paleo

Please share you healthy holiday ideas
 
thanks

Fruity Lemon Blast yogurt 
 

Ingredients
*1 Tub 0% Fage Greek Yogurt
*1 Lemon
*Assorted fruit (of your choose)
*3-4 packets of spenda or stevia
*1 Angel Food cake (optional)
 
 
Directions
*Squeeze lemon juice into yogurt
*Add lemon zest into yogurt  
*Add Sugar substitute
*Mix all ingredients together
*Top Yogurt onto assorted fruits and angle food cake
 
Serve cold
 
 
 

Cheese Cheesecake   BY Chris Sugart 


Crust:
 
1.Melt the butter in a pan
2. Add enough of the crushed nuts to cover the bottom of the pan and soak up all the butter.
3. 3-4 packets of splenda or stevia (optional)
4Thin crust = a little butter and a small amount of nuts.
5. Thicker crust = extra butter, lots of nuts.
 
Filling:
1. Dissolve 1 packet of sugar-free lemon gelatin in boiling water. Let cool.
2. In a blender, combine gelatin mixture, 1 cup of fat-free cottage cheese, and 1 package of fat-free cream cheese (cubed). Blend until smooth. Move into a bowl.
3. Fold in whipped topping (such as sugar-free Cool Whip, 8 oz). Transfer to pan with the crust.
4. Stick in fridge for 4 hours before eating. Top with nuts, sugar-free pie filling, fat-free whipped cream etc.


Notes:
Very easy to change the flavor here. Just use cherry or lime gelatin instead of lemon, or whatever you want. Or use unflavored gelatin and add unsweetened cocoa powder and some extra Splenda for chocolate cheesecake.

Healthy Turkey Stuffing
http://whfoods.org/genpage.php?tname=recipe&dbid=154


Stuffing:
*½ cup wild rice
*1 cup long grain brown rice
*1 medium onion, chopped 
*3/4 cup diced celery about 1/4 inch pieces 
*2 cups cliced crimini mushrooms 
*1 medium green apple, diced about ¼ inch pieces
*4 medium cloves garlic, minced 
*½ cup copped walnuts 
*6 dried apricots, coarsely chopped
*½ cup raisins
*½ cup chopped fresh parsley 
*2 TBS chopped fresh sage (or 2 tsp dried sage)
*3 TBS chopped fresh thyme (or 1 TBS dried thyme)
*½ TBS fennel seeds
*½ cup + 1 TBS chicken broth
*salt and black pepper to taste


Directions: Stuffing:

Bring 3½ cups of lightly salted water to a boil. While water is coming to a boil, rinse the wild rice under running water in a strainer. When water is boiling add both wild and brown rice, cover, turn heat to low and cook for about 45 minutes, until tender. Do not overcook. You will most likely have excess water when rice is cooked properly. Put cooked rice in a strainer and drain out excess water. Set aside in a large enough bowl to mix everything together.

Heat 1 TBS chicken broth in a large stainless steel skillet.Healthy saute onion in broth over medium heat for 5 minutes. Add mushrooms and celery and continue to sautè for another 2-3 minutes.
Mix all the stuffing ingredients together in bowl and season with salt and pepper.


Always stuff the turkey just before roasting-never ahead of time-to avoid the growth of harmful bacteria. Have the stuffing hot and pack it loosely in the

brownies to die for ……
This is NOT healthy at all.. but sooooooo worth posting.. its actually dangerous lol.. prepare your selves lol
http://janetishungry.blogspot.com/2007/08/peanut-layered-brownies.html

No-Bake Apple Walnut Tart
whfoods.org
Prep and Cook Time: 30 minutes, chilling time: about 1 hour
 
Ingredients:
-Crust
-2½ cups walnuts
-1½ cups dates (Medjool dates work well)
-sea salt to taste
 
Filling
-3 green apples, such as Granny Smith, sliced
-juice of 1 lemon in 2 cups water
-¼ tsp cinnamon
-1/2 tsp allspice
-1/8 tsp ground clove
-2 TBS honey
-½ cup apple juice
-¼ cup raisins
 
Directions: Serves 8
 
-Combine walnuts and dates in food processor. Make sure you remove pits if dates have them and cut off end where stem was.
 
-Process until well mixed and ground, but not smooth (about 40 seconds). It should be a coarse texture when done.
 
-Press evenly into a 9-inch tart pan. Set in refrigerator while making the filling.
 
-Slice apples by cutting into quarters. Cut out core and slice crosswise in ¼ inch thick slices.
 
-Put into lemon water while you finish cutting apples. Drain well in colander when done.
 
-Place apples in a large skillet with rest of the ingredients and cook for about 10 minutes, stirring frequently on medium heat.
 
-Remove apples with a slotted spoon from hot pan to a bowl and cool completely.
Reduce liquid to about half the volume and then cool.
 
-Spread apples evenly over crust. Brush apple-juice syrup over apples. The tart can be served right away or it will keep in refrigerator until needed. Keep tart covered in refrigerator so it doesn’t pick up moisture.
 
-Top with a little vanilla yogurt if desired.

Horseradish-Crusted Beef Tenderloin (EatingWell.com)

Luxurious beef tenderloin shines when treated to a simple horseradish-mustard rub and roasted for a nicely seared and flavorful crust. Add 5 to 10 minutes to the roasting time for well done.

8 servings | Active Time: 15 minutes | Total Time: 1 hour 10 minutes

Ingredients

* 2 tablespoons prepared horseradish
   
* 1 tablespoon extra-virgin olive oil
   
* 1 teaspoon Dijon mustard
   
* 2 pounds trimmed beef tenderloin, preferably center-cut (see Note)
   
* 1 teaspoon kosher salt
   
* 2 teaspoons freshly ground pepper
   
* Creamy Horseradish Sauce (recipe follows)

Preparation

1. Preheat oven to 400°F.
  
2. Combine horseradish, oil and mustard in a small bowl. Rub tenderloin with salt and pepper; coat with the horseradish mixture. Tie with kitchen string in 3 places. Transfer to a small roasting pan.
  
3. Roast until a thermometer inserted into the thickest part of the tenderloin registers 140°F for medium-rare, 35 to 45 minutes. Transfer to a cutting board; let rest for 5 minutes. Remove the string. Slice and serve with Creamy Horseradish Sauce.

Nutrition

Per serving : 220 Calories; 11 g Fat; 5 g Sat; 5 g Mono; 76 mg Cholesterol; 3 g Carbohydrates; 25 g Protein; 1 g Fiber; 334 mg Sodium; 364 mg Potassium

Exchanges: 3 1/2 lean meat

Tips & Notes

* Make Ahead Tip: Equipment: Kitchen string

* Note: You’ll need 2 pounds of trimmed tenderloin for this recipe. Ask your butcher to remove the extra fat, silver skin and the chain (a lumpy, fat-covered piece of meat that runs along the tenderloin). If you buy untrimmed tenderloin, start with about 2 1/2 pounds, then use a sharp knife to trim the silver skin, fat and chain.

Split Pea Soup Recipe
 
In the pot went:
 
-6 cups water
-16 oz bag split peas
-Leftover ham bone
-1 carrot
-1 celery stalk
-Thyme, salt and pepper to taste
-1/2 a cup of half and half
 
Simmer first 6 ingredients for 1.5 hours or so. Remove bone. Add cream at the end.
  
 

Cranberry Walnut Stuffed Acorn Squash
katheats.com
 
Directions
 
-Bake an acorn squash for 50-60 min at 400 degrees and cut in half
-Mix together half a cup of cooked brown rice, about 1/4 a cup chopped walnuts, 2 tbsp -dried cranberries, a pinch of salt, and a tsp of brown sugar.
-Spoon rice mixture into squash.
-Put squash back in pan and cook for 10 minutes longer.
Sprinkle with goat cheese and serve
 

Classic Butternut Squash Soup
Ingredients
 
-2 tablespoons olive oil
-2/3 cup diced carrot (about 1 (8-inch) large carrot)
-1/2 cup diced celery (about 1 (11-inch) large stalk)
-2/3 cup diced onion (about 1 medium onion)
-4 cups cubed butternut squash (about 1 medium squash)
-1/2 teaspoon chopped fresh thyme
-4 to 6 cups low-sodium chicken broth
-Sea salt and ground black pepper, to taste
 
Method
 
1. Heat olive oil in a large soup pot. Add carrot, celery and onion.
 
2. Cook until vegetables have begun to soften and onion turns translucent, 3 to 4 minutes.
 
3.Add butternut squash and thyme.
 
4.Stir to combine with vegetables. Stir in chicken broth and season with salt and pepper.
 
5.Bring to a boil, reduce heat and simmer until squash is fork-tender, about 30 minutes.
Use an immersion blender to puree soup. Alternatively, let the soup cool slightly and carefully puree in batches in a traditional blender.
Put a spin on this creamy butternut squash soup with one of our flavorful variations: apple with Gorgonzola and almonds, thai or southwestern
 
wholefoodsmarket.com
 
 

Lamb Chops with Goat Cheese Sauce
 
Can you tell I LOVE goat cheese!
 
  
Ingredients
 
-1 teaspoon salt
-8 lean lamb loin chops, each about 1-inch thick
-1/4 to 1/2 teaspoons pepper
-2 teaspoons finely chopped rosemary
-3/4 cup dry white wine
-1/2 cup chicken broth
-2 sprigs of rosemary
-3 ounces goat cheese
 
Method
 
1. Preheat oven to broil.
 
2. Place an oven-proof skillet on the stove on high heat and add the salt. When you flick a little drop of water in the skillet and it sizzles it’s ready for the chops. Sear the chops on the first side until browned, about 2 to 3 minutes, then flip the chops, sprinkle them with pepper and sear the other side for about 2 minutes. Sprinkle chopped rosemary all over chops.
 
3. Transfer skillet to oven and broil for about 3 minutes per side, or longer, if desired. Remove chops from the skillet and keep warm in a covered casserole dish. Return skillet to stovetop and heat over medium high heat. (Be careful not to touch the handle of the skillet since it will still be very hot!)
 
4. Add wine to deglaze the skillet, scraping the browned bits off of the bottom. Add broth and 1 sprig rosemary and simmer at a low boil until reduced by one third. Remove and discard rosemary sprig and swirl in goat cheese to complete the sauce.
 
5. Place the chops on a plate and drizzle sauce over the top. Top with remaining rosemary sprig and serve immediately.
 
 
Nutrition
Per serving (about 11oz/323g-wt.): 390 calories (140 from fat), 16g total fat, 8g saturated fat, 155mg cholesterol, 900mg sodium, 2g total carbohydrate (0g dietary fiber, 0g sugar), 50g protein
 
wholefoodmarket.com
 
 

Roasted Beef Tenderloin
Ingredients
 
-2 tablespoons extra-virgin olive oil, divided
-1 1/2 tablespoons finely chopped rosemary, divided
-1/2 tablespoon finely chopped garlic
-1/2 tablespoon finely chopped thyme
-2 1/2 teaspoons salt, divided
-3/4 teaspoon pepper, divided
-1 (2-pound) piece beef tenderloin
-1 1/2 pounds small red potatoes, halved
-5 carrots (about 1 pound), peeled and cut into thick rounds
-1/3 cup low-sodium chicken broth
 
Method
 
1. Preheat oven to 400°F. Put 1 tablespoon of the oil, 1/2 tablespoon of the rosemary, garlic, thyme, 1 1/2 teaspoons of the salt and 1/2 teaspoon of the pepper into a small bowl and mix well. Rub mixture all over beef tenderloin; set aside.
 
2. Heat remaining 1 tablespoon oil in a large skillet over medium-high heat. Add beef tenderloin and cook, turning occasionally, until deep golden brown all over, about 10 minutes. Transfer beef to a large plate; set aside. Put potatoes, carrots, remaining 1 tablespoon rosemary, 1 teaspoon salt and 1/4 teaspoon pepper into a large bowl. Drizzle any remaining drippings in skillet over potatoes and carrots and toss to combine. Transfer to a large roasting pan and spread out in an even layer; top with beef tenderloin.
 
3. Heat same skillet over medium heat. Add broth and cook, stirring to scrape up any browned bits, for 30 seconds. Pour pan drippings over beef. Roast until a meat thermometer inserted in the thickest part of the beef registers 130°F, 20 to 25 minutes. Transfer beef to a platter, tent with foil and set aside.
 
4. Toss potatoes and carrots and continue to roast until tender and golden brown, about 10 minutes more. Transfer to a serving bowl. Cut beef into slices and serve with pan drippings drizzled over the top.
 
Nutrition
 
Per serving (about 7oz/194g-wt.): 280 calories (140 from fat), 15g total fat, 5g saturated fat, 65mg cholesterol, 520mg sodium, 16g total carbohydrate (2g dietary fiber, 2g sugar), 21g protein
 

Roasted Chicken with Olives and Prunesprint this post
 
-1 whole chicken
-1 teaspoon celtic sea salt
-1 cup pitted green olives
-1 cup pitted prunes
-1 tablespoon dried oregano
-1 tablespoon capers
-2 bay leaves
-1 clove pressed garlic
-¼ cup olive oil
-¼ cup agave nectar
-¼ cup apple cider vinegar
-¼ cup water
 
Directions
 
1.Rinse the chicken and pat dry
2.Place the chicken breast side up in a pyrex baking dish, then sprinkle with salt
3.In a large bowl, combine the olives, prunes, oregano, capers, bay leaves, garlic, olive oil, agave, apple cider vinegar and water
4.Spread the contents of the bowl in the dish around the chicken
5.Bake at 425° for 20 minutes
6.Lower heat to 375° and continue to roast the chicken until it is cooked through, about 40 minutes
7.Remove from oven and serve
elanaspantry.com
 
 
 

  
  
  
 

Fish Sticks………..Pure Genius
 
-1 pound white fish (such as cod, snapper or tilapia)
-2 eggs, whisked
-1 cup blanched almond flour
-1 teaspoon celtic sea salt
-¼ cup olive oil
-¼ cup grapeseed oil
 
 
Directions
 
1.Rinse fish fillets in cold water and set on a plate
 
2.Cut fish into 1 inch by 5 inch pieces, following the lines of the fillets and removing any bones
 
3.Place eggs in one dish and flour and salt in another
4.Dip fish sticks in egg, then flour; reserve to a plate
5.Put 2 tablespoons grapeseed oil and 2 tablespoons olive oil in a large skillet and heat oil on medium high
6.Place half the the fish sticks in the pan, leaving enough room around them so that they aren’t crowded
7.Cook for a few minutes on each side, until well browned, then remove fish sticks to a plate lined with a paper towel
8.Add oil —2 tablespoons grapeseed and 2 tablespoons olive to pan and fry remaining batch of fish sticks
9.Serve with ketchup
 
Serves 4
elanaspantry.com