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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Think outside the box this 4th of July and instead of having the same ole’ coleslaw or potato salad, experiment with your favorite vegetables.  Grilling brings out the natural sugars of vegetables which causes them to caramelize and add a sweet and smoky flavor.

Which vegetables are great for the grill?
The possibilities are endless.  I’m listing a few of my favorites to help you get started.

Corn
Summer Squash- cut lengthwise
Mushrooms-leave whole
Eggplant-cut into rounds
Endives-halve lengthwise through core
Fennel-cut thin slices
Onions- cut into slices
Peppers (red, green, yellow or orange)- halve lengthwise remove insides and cut into thirds
Scallions- leave whole

What about fruit?
Grilling fruit makes a great dessert.  Serve with a dollop of low-fat ice cream or honey sweetened Greek yogurt and you will never look at fruit the same way again. Here are some fruits that are great on the grill:
Pineapple- cut into rings
Banana- you can grill with skin or peel and cut lengthwise into planks
Peaches-cut in half and remove pit
Nectarines-cut in half and remove pit


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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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These pancakes are not only easy to make, but they are also high in protein.  I like to make them on Sunday mornings with a big pot of hot tea or coffee. If you don’t have fresh blueberries, you can also use them frozen; they will defrost when cooked in the skillet.

Ingredients:

Makes 6 pancakes

1 3/4 cup or 15 ounces of skim or part-skim ricotta cheese

1 Tbsp sugar

1 whole egg

1 egg white

grated orange zest from 1 orange

2/3 cup whole wheat pastry flour

3/4 cup blueberries, fresh or frozen

1 Tbsp Canola oil

 

Directions:

1.  In a medium bowl, add the ricotta cheese, sugar, eggs, orange zest and mix.

2.  Whisk the flour into the ricotta cheese mixture until all the flour is incorporated. Now gently mix in the blueberries.

3.  Heat 1 Tbsp of Canola oil in a large skillet over medium heat.  Once heated, add about 1/4 cup of batter per pancake into the skillet and flatten into a 1/4 inch circle. Depending on the size of the skillet you may be able to fit 2-3 pancakes into the pan.

4.  Cook until small air bubbles appear, then flip onto the other side. Cook for about 3-4 minutes per side. Serve hot with maple syrup.

 

Per serving: Calories: 187, Fat:9 g, Cholesterol: 57g, Sodium: 108mg, Carbohydrates: 16g, Fiber: 1g Sugars:4g, Protein:11g

 

 


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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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