Another great recipe for the entire family.  These savory pancakes are quick, easy and nutritious.

 

Ingredients:

1 cup finely ground cornmeal

1/2 cup grated low fat cheddar cheese

1/2 tsp salt

1 cup milk

2 Tbsp butter

1/2 cup corn

1/4 cup thinly sliced scallions

1/4 cup chopped cilantro

2 Tbsp canola oil

 

Directions:

  1. In a large bowl, mix cornmeal with cheese and salt.
  2. Heat milk in a small saucepan until steam rises, then add butter and stir until butter is dissolved.
  3. Pour milk into cornmeal mixture and stir.  Fold in corn, scallions and cilantro.
  4. Heat oil in a large skillet.  When hot, pour about 2-3 tablespoons of mixture into pan and flatten.  Cook for about 3-5 minutes and turn over.  Cook other side another 3 minutes or so until golden brown. Continue with rest of batter.
  5. Serve as is or with black beans.

 

Arepas


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Tofu is so versatile, low calorie and packed with healthy protein that I’m always looking for new recipes.  The cilantro sauce really makes the tofu stand out.  It’s also delicious served with grilled summer squash, mushrooms or other grilled vegetables.  I mopped it up with some crusty bread, like a baguette.

 

Ingredients:

2 cups cilantro leaves

1/4 cup canola oil

1/2 jalapeno chile (remove seeds for less heat)

1 tsp grated fresh ginger

2 tablespoons lime juice

2 scallions, white and green parts separated and cut into 1 inch pieces

1 tsp agave nectar

1 package (14oz.)extra firm tofu pressed* and cut into 1/4 inch slices

Directions:

1.  Heat grill pan to medium.  In a food processor, combine cilantro, 1/4 cup oil, jalapeno, ginger, lime juice, agave nectar and the green part of the scallions.  Blend until smooth and season with salt and pepper.

2.  On a baking sheet, place the tofu slices and brush with oil.  Season with salt and pepper, repeat on other side.

3.  Lightly brush grill pan with oil and place tofu slices and scallion whites on pan.  Grill for 4-6 minutes, turning occasionally;  brush with cilantro sauce and grill 30 more seconds.  Transfer to platter and serve slices with the remaining cilantro sauce.

 

*Pressing Tofu

Place tofu on a plate and wrap with paper towels.  Place another plate on top and place canned goods or heavy pan on top.  Let drain for at least 2 hours, replace paper towels as necessary.


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Bowl of Butternut Squash Soup

Butternut Squash Soup-great way to fill up and not out

This soup is creamy, delicious and nutritious.  It’s perfect for lunch, dinner or a great beginning to a Thanksgiving meal.

Butternut squash is low in calories and high in vitamin A, C and fiber.  The jalapeno adds a nice kick but you can leave it out if you prefer a mild taste.

The recipe is for a 2lb butternut squash, if you ed up with a lighter or heavier one, simply reduce or increase the ingredients.  The soup is very forgiving, it will taste good regardless if proportions are not accurate.   Serve it with a slice of crusty bread.

 

 

 

 

 


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Cilantro Brown RiceThis is a great recipe to introduce brown rice to your family.  It’s easy, requires only a few ingredients, and is packed with nutrients.

Brown rice is considered a whole grain.  Whole Grains include the entire grain:  bran, germ and endosperm.  Most of the nutrition is in the bran and germ which is packed with fiber, b-vitamins, trace minerals, vitamin E, antioxidants and healthy fats.

In contrast, white rice has been stripped of the bran and germ, leaving only the endosperm.  The endosperm is mainly carbohydrates and some protein.

Studies have found that a regular diet of whole grains helps attain and maintain a healthy weight, prevents heart disease, cancer and diabetes.

The 2010 Dietary Guidelines for Americans recommend that at least half our grains come from whole grains.

Ingredients:

1 Tbsp olive oil

1/2 small onion

1 garlic clove

1 cup short grain brown rice

2 cups vegetable broth or chicken broth

1 cup cilantro

Directions:

1. Chop the onion into small dice and finely chop the garlic.

2. Heat skillet on medium high and add olive oil.  When hot, add onion and cook until translucent.  Add garlic and cook for about a minute, stir continuously to prevent burning.

3.  Add rice and stir to combine.

4.  Pour broth into rice mixture and heat until boiling.  Reduce heat, cover and cook for about 3o-40 minutes.

5.  Chop cilantro and mix into rice mixture.  Add salt and pepper to taste. Enjoy!

To see video click HERE

 

 

 

 

 

 


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Baked Tortilla & Pita ChipsThese chips are more nutritious and lower in calories than regular chips.  They are higher in fiber,  lower in fat and salt and are a third of the cost of regular tortilla chips.  They are so easy to make that it’s a great recipe to make with your kids.

For Video click:  HERE

 

Ingredients:

3 corn tortilla, cut into quarters

3 whole wheat pita bread, cut into quarters

Olive or canola oil spray

salt

cayenne pepper or smoked paprika or any other spices you like

 

Directions:

1. Preheat oven to 375 degrees Fahrenheit.

2.  Place toritlla and pita pieces on a baking sheet, in a single layer.

3.  Spray with oil and sprinkle with salt and spices.

4.  Turn over and spray over side with oil and add spices.

5. Bake for about 15 to 20 minutes, checking periodically.  Half way through baking turn chips around.  Take out of oven when golden brown and crispy.  Serve with hummus or tomatillo salsa


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HummusThis is a very basic and easy Hummus recipe.  If you want to make it more interesting, add your own spin by combining any of the following ingredients:

chopped cilantro

chopped jalapeno

chopped chipotle chiles

chopped parsley

chopped roasted bell peppers

Zaatar (spice mixture)

 

For video click here: How to Make Hummus

 

 

Ingredients:

2 cups of cooked garbanzo beans

3 garlic cloves, peeled

1/2 tsp salt

1/3 cup tahini (sesame paste)

juice of 1 lemon

1/4 to 1/2 cup of water, if needed

small diced tomato, for garnish

 

Directions:

1.  Place all ingredients, except for the tomato, into a food processor and mix until creamy.  If needed, gradually add water.  It should be a smooth, not-to-thick consistency.

2. Garnish with diced tomato and some olive oil.   Serve with baby carrots, cucumber sticks or baked pita chips.


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