Cherry Pecan Granola Bars

Slightly sweet, a little spicy, chewy, and crispy! Smells like fall when you bake them. Also reminds me of a cherry crisp pie.

Makes 8 breakfast bars , or 16 snack-size squares.

Ingredients

• 1.5 cups dried tart cherries*
• 3 cups rolled oats
• ¼ tsp salt
• ¼ tsp ground cloves
• 1 cup light corn syrup
• 3 tbsp canola oil
• ½ cup chopped pecans
• ½ cup flaxmeal + chia seed blend

Directions

Line 8x8” baking pan with parchment. Mix dry ingredients together in a large bowl. Bring sugar and oil to a boil in saucepan, and let cook for 2 min. Pour hot sugar over dry ingredients. Mix well to coat. Using wet hands press the mixture into the pan firmly and evenly. Bake 325 for 25-30 min. until golden brown and edges are crisp. Set on cooling rack, and let cool completely before cutting into bars, using a very sharp knife. (A sharper knife will help keep pieces from crumbling apart as you cut). The bars will be slightly sticky, so they will store best if you wrap them individually in plastic wrap (plus they will be ready to take with you when you need a meal/snack on the go!). Keep these refrigerated to keep them fresh longer, and help them firm up. Best when eaten at room temp. though, so that they are softer.

*Cherries are not suitable for a low FODMAP diet. A few Low FODMAP alternatives to try: cranberries, blueberries, strawberries, pineapple.

Nutrition per snack-size square (1/16):

235 kcal

8 g fat

<1 g sat. fat

66 mg sodium

42 g carbs (4 g fiber; 28 g sugar)

3 g protein

Citrus Chard Juice

Makes about 3 cups (24 oz)

Ingredients

• 1 carrot
• 1 lime (peeled)
• big bunch of Swiss chard (enough to fill a large bowl)
• 2 apples (cored)
• 1/2 tsp ground fresh ginger (not the dry spice) (or 1" piece of ginger root)
• 1 medium cucumber

Directions

Add all ingredients to juicer, except ginger, unless using whole ginger root. If using the ground ginger, whisk it into the juice at the end.

Black Bean Hummus

Makes about 2.5 cups

Ingredients

1 can black beans, rinsed, drained

1 can garbanzo beans, rinsed, drained, skins removed

¼ tsp reduced sodium salt

¼ tsp black pepper

1 tsp cumin

½ tsp oregano

small bunch of parsley (about ¼ cup coarsely chopped)

½ tsp onion powder

3 tsp minced garlic

pinch of smoked paprika

pinch of chili powder

¼ cup tahini

¼ cup + 1 tbsp lemon juice

2 tbsp extra virgin olive oil

Directions

Puree all ingredients in a food processor, about 5 min or until desired consistency.

Sweet Potato Hummus

Sweet Potato Hummus

This. Is. So. Yummy. I could just eat this all by itself. I previously made a post about the hummus at Wegmans, and how delicious it was. Well, I found the perfect recipe for the sweet potato variation!

Adapted from wholeliving.com recipe.

Makes about 3 cups

Ingredients:

• 1 lb. (about 2 1/4 cups mashed) sweet potatoes, baked, without skin
• (Place 3 medium sized sweet potatoes on baking sheet. Bake at 400 degrees for 50-60min or until a knife inserts easily when pierced. Let cool. Remove skins.)
• 3 tbsp lemon juice (add 1 tbsp if you like it be more tangy)
• 2 tbsp extra virgin olive oil
• 1/4 tsp reduced sodium salt
• 1/4 tsp ground black pepper
• 1/2 tsp cinnamon
• 1 tsp cumin
• 1/4 cup tahini
• 1 3/4 cups canned low-sodium chickpeas
• 1 tsp minced garlic (1 clove)

Directions:

Easy as pie!

Add all ingredients to food processor...Process until super-smooth (about 5 min), periodically scraping the mixture down the sides if needed.

Chocolate Banana SunNut Protein Bars with Coconut

I had Phood Nutritional Shake powder to use up, so I conducted this culinary experiment! Although it didn't turn out as I wanted, I like them because they are soft, have only a hint of sweetness, are a little nutty, and I found them to be incredibly filling (and since they are pretty low-cal, this is good if you're trying to stick to a calorie budget while still feeling satisfied). So, considering they aren't so sweet, I think they are perfect as a snack or breakfast bar, because it doesn't make me want to devour them in mass quantity. Still, I would like to tweak the recipe for next time, because I think it could use maybe a little salt, or replace some of the flour with cocoa powder. 

Makes 12 squares/ bars

Ingredients

1 banana, mashed

3 cups oats (quick oats are fine, but if you want more texture, use rolled oats)

1/2 cup Sunbutter creamy sunflower seed butter

6 scoops Phood Chocolate Caramel Nutritional Shake powder

1 avocado, mashed (skin and pit removed)

3 large egg whites (Vegan substitute: 3 tbsp flax meal plus 1/2 cup+1 tbsp hot water)

1/2 cup sorghum flour

1 cup applesauce, unsweetened

3/4 cup finely grated carrot

1/2 cup unsweetened flaked coconut

3 tbsp sunflower seeds raw, hulled (optional topping)

vegetable or coconut oil

Directions

Preheat oven to 325 F. 

Lightly grease a 9x13 baking pan with oil.

Blend banana, avocado, applesauce, egg whites, and sunflower seed butter together in a large bowl. 

Add in the remaining ingredients. Mix thoroughly. Spread mixture evenly into baking pan (it may help to wet a spatula to spread it more easily). Sprinkle sunflower seeds on top, if using. 

Bake for 30 min, or until knife inserted into center comes out clean with just a few crumbs (it will still be moist). Place the pan on a cooling rack until cool. Cut into 12 squares. 

Nutritional Info (via MyFitnessPal) per serving:

286 kcal, Tot. Fat 13 g (3 g sat. fat, 4 g MUFA, 3 g PUFA), Chol. 0 mg, Sodium 143 mg, Potassium 296 mg, Carbs 32 g (Fiber 7 g, Sugars 4 g), Protein 13 g

Quinoa with Pine Nuts and Green Onions

Recipe found at  http://www.kalynskitchen.com/2011/03/recipe-for-quinoa-side-dish-with-pine.html?m=1

4 servings 

Ingredients

1 tbsp canola oil
1 cup quinoa, rinsed, well-drained (unless the package says it does not need to be rinsed)
1 3/4 cup chicken or vegetable stock
1/4 tsp. salt
1/2 cup toasted pine nuts (toast in a dry pan, until golden)
1/2 cup sliced green onion (about 3 scallions) (green and white parts)
2 tbsp finely chopped cilantro (or flat-leaf parsley)

Heat the oil in a medium pot over medium-high heat. Add quinoa and saute for 3-4 minutes, or until the quinoa is toasted. Microwave stock about 3 min. Add the hot stock and salt. Stir and bring the mixture to a boil, then lower heat to a simmer and let the quinoa cook covered for 15 to 20 minutes (until the liquid is absorbed). If the quinoa is cooked, but still somewhat 'wet', turn up the heat to medium to dry it out more.

While quinoa cooks, toast the pine nuts in a dry frying pan over medium heat, until golden, about 2-3 min (shake pan a few times to toast evenly and avoid burning). Prepare onions and cilantro. 

When quinoa is done, let stand covered for 5 minutes. Fluff quinoa with a fork and Stir in pine nuts, green onions, and  cilantro.  Serve hot or warm.

Roasted Tequila Lime Chicken

Original recipe found at http://smittenkitchen.com/blog/2007/04/chicken-jealousy/

Original source: Ina Garten, Barefoot Contessa

In this recipe I doubled nearly everything from the orginal to make sure the chicken would be fully coated...but this might not be necessary. 

Ingredients

1 cup gold tequila

12 oz 100% lime juice

1 cup freshly squeezed orange juice

2 tbsp chili powder

2 tbsp minced jalapeno pepper (I used jarred sliced jalapeños and just squished them up in my hands)

2 tbsp minced fresh garlic

1 tbsp salt

2 tsp  freshly ground black pepper

Original: 3 whole boneless chicken breasts 

Adapted: 1 - 4 lb roasting chicken, quartered 

Olive oil

3 tbsp Fresh Cilantro, finely chopped 

Combine the tequila, lime juice, orange juice, chili powder, jalapeno pepper, garlic, salt, and pepper in a large container. Add the chicken. Refrigerate and let marinate for 8 hours or overnight.

Original: "Heat a grill with coals and brush the rack with oil to prevent the chicken from sticking. Remove the chicken breasts from the marinade, sprinkle well with salt and pepper, and grill them skin-side down for about 5 minutes, until nicely browned. Turn the chicken and cook for another 10 minutes, until just cooked through. Remove from the grill to a plate. Cover tightly and allow to rest for 5 minutes. Serve hot or at room temperature." 

Adaptation: (Used whole bone-in chicken breasts (chicken halves) with 6 drumsticks, with skin) 

Place Skin side up in baking dish. Brushed with olive oil. 

Preheat oven to 450.(Roast setting)

Bake for 40 min.

Tent with foil after about 15 min or when the skin is nicely browned. 

Cover with foil for 15 min after removing from oven, before serving. Internal temp must reach 165 (can take out at 160) to be done.

Sprinkle with cilantro to serve. Serve hot! 

Oatmeal Cookies with No-added Sugar

If there ever was a 'healthy' cookie, this one might fit the bill...
No added sugar, just the natural sweetness of dates, raisins, and bananas. Rolled oats, flaked coconut, ground flaxseed, cashews, and defatted powdered peanut butter, add some healthy fats, protein, and fiber. 

This was an experiment really, so I wasn't sure how it would turn out. But, I think they turned out pretty great for something I just threw together (that's why I had to estimate quantities in the recipe).
Makes 26 cookies.

Ingredients
1/4 cup raisin paste (about 1/4-1/3 cup packed raisins, processed into a paste/purée — another good idea might be to boil and soak the raisins to soften them, and then puree them. You could just use more dates and puree those, but raisins are cheaper!)
2 1/2 cups rolled oats (not instant)
3/4 cup chopped pitted dates
1/3 cup unsweetened coconut flakes
1/3 cup (P2B) defatted, powdered peanut butter
3/4 cup roasted, salted cashews
1-2 tsp cinnamon
1 very ripe banana
1 tsp baking powder

Directions

Preheat oven to 350. Line baking sheet with parchment.
Pulse/ process banana, raisins, cinnamon, baking powder, peanut butter powder, coconut flakes, dates, until fine/smooth. Add cashews and pulse until pieces are small to medium sized.

Add mixture to a bowl and stir in oats until well mixed together.
Form 1.5" sized balls and place onto baking sheet. Flatten slightly.

Bake for 15 min until cookies are golden brown on edges. Remove cookies from pan and let cool on wire rack.  

Coconut Lime "Tarabars"

I love Larabars, but I wanted to find a way to make them myself to save $$, and to devise my own favorite flavor combos! 

These are made much like the Figgy Walnut Bars I posted previously, but I was going for a 'key lime' kind of flavor. I think it came together pretty great, and I hope you do too! 

So without further ado...

Makes 12 'Tarabars' :)

Ingredients

1/2 cup rolled oats

1 1/2 cups dried pineapple chunks

3/4 cup coconut flakes, unsweetened

1 cup whole almonds

1/2 tsp ground ginger

1/4 tsp coconut extract

1 tbsp lime juice (or to taste; zest might be even better)

2 tbsp ground flaxseed

1 tbsp coconut oil

1. Combine everything into a food processor. Process until it forms nice clumps, and holds together well. 

2. Line a 8x8 pan with plastic wrap with enough to wrap over the mixture. Press mixture evenly into pan. Wrap with plastic. Pop into fridge for 15 min (helps to firm it up, and make it easier to cut).

3. Cut into 12 bars.

Store these in a cool place (fridge is best for longer storage, and to keep them firmer), wrapped individually, or layer wax paper in between the bars to prevent them from sticking together. 

I think they should keep for several weeks if they are wrapped well, since it's just dried fruit & nuts. And the citric acid in the lime juice is a natural preservative too, so that can't hurt ;)

Baked Oatmeal

Directions are basically the same or similar for each variation...  Please see the instructions under "spiced pumpkin" version.

Spiced Pumpkin Coconut (for 4 ramekins)

3/4 cup canned pumpkin

1 tsp baking powder

1/2 tsp cinnamon

Dash of allspice

Dash of salt

2 tsp coconut cream

1 tsp vanilla extract 

2 egg whites

2 cups rolled oats

1 tbsp + 1 tsp coconut flakes (optional; divided among servings)

1/4 cup chopped walnuts (optional: can be mixed in or on top

Directions

Preheat oven to 375. 

Bake 20 min. 

These actually hold together well enough to pop out of the ramekins like little muffins. You could serve them with a little pat of butter (vegan for me), or a drizzle of maple syrup. 

Coconut-Craisin

1 tbsp coconut flakes, unsweetened 

1/2 tsp Truvia

1/2 cup rolled oats

1/4 cup pear or apple sauce

1 egg white

1/4 tsp baking powder

2 tbsp blueberry flavored craisins (or 1/4 cup blueberries)

Coconut oil (for greasing baking dish)

Optional Topping:

1 tbsp Maple syrup + 1 tbsp cashew butter + 1 tbsp soy milk

For the Original recipe, (and more variations) Go here! http://mmmmarleemar.wordpress.com/2014/03/13/apple-blueberry-baked-oatmeal/

Figgy Walnut Bars

Though these are quite similar to Larabars, the orange extract used in them makes them delightfully different from any of the available Larabar flavors. I made these based on a recipe from Whole Foods.

Dates and figs are naturally very sweet, so they are great for us folks with the occasional sweet tooth, but, as fruits, they are also healthy for you! (Certainly more nutritious than plain ol' table sugar! Blech).

Ingredients

10 oz medjool dates, pitted

10 oz Turkish figs (hard stem part removed)

1 cup walnuts

1/4 tsp orange extract

1 tsp vanilla extract

1 tsp cinnamon

In a food processor, combine all the ingredients. Process until you get a small crumb.

Remove half of the mixture. Set aside. 

Process the rest until it looks close to a paste, and sticks together easily. 

Now. Press it into a baking pan lined with wax paper. 

Once it's all smooshed evenly, cover it with plastic, and set in in the fridge to firm up, about 2 hours. Lift out with wax paper, and cut into bars. Wrap individually or separate with sheets of wax paper for storage. Keep refrigerated so they keep their shape. 

I'm sure there are many fruit/nut combos we all could come up with for these bars... So I look forward to using my own creativity and hopefully hearing from you about what you did too! 

Cauliflower and Broccoli in Cashew Cream Red Curry Sauce

Spicy warning! (about as spicy as "medium" salsa)

This recipe is more of a side dish, but could be made into a main dish by adding a protein, like meat or beans (there are a few suggestions at the end of the recipe). 
If you would like to make this a main dish, you will probably want to double the sauce recipe, so there will be enough to cover everything well.

About 4 servings

Ingredients

• 3 cups cauliflower florets
• 3 cups broccoli florets

Curry-cream sauce:

• 2/3 cup cashew cream
• 2/3 cup red curry sauce*

*Red curry sauce (For the original recipe, go to About.com Thai Food)

• 1/4 cup white onion, chopped
• 3 Tbsp. prepared lemongrass 
• 1/2 to 1 tsp. cayenne pepper
• 4 cloves garlic
• 1 thumb-size piece ginger, sliced
• 2 Tbsp. tomato ketchup
• 1 tsp. ground cumin
• 3/4 tsp. ground coriander
• 1/4 tsp. ground black pepper 
• 2 tbsp tamari (or soy sauce, however, original recipe called for fish sauce)
• 1 tsp. sugar
• 1 tsp coconut liquid aminos (or use more soy sauce)
• 1-1/2 to 2 Tbsp. chili powder (use less if you don't like it too spicy)
• 3 Tbsp. thick coconut milk, or just enough to keep the blades turning (reserve remaining for cooking the curry)
• 2 Tbsp. lime juice
• 1/4 tsp. cinnamon

Directions

First, prepare red curry sauce. Chop, peel, grate, etc. ingredients as listed and add to a food processor. Process until smooth.

In a small bowl, mix together the equal amounts listed of prepared curry sauce and cashew cream. Set aside. 
Note: this ratio of sauce to nut cream can be adjusted to taste… If you want it more spicy, add more curry sauce, if not, add more nut cream. Also, if the sauce is too thick, you can thin it out, adding a few tablespoons of coconut, soy, or almond milk at a time, until you reach the desired consistency.

Steam vegetables until tender.

Add the vegetables to a skillet, and toss with the prepared curry cream sauce, making sure everything is coated well. Heat over medium-high heat, stirring frequently, until the mixture is heated through. Serve hot, and enjoy!


Main dish add-in variations:

Meat-lovers:

• Cooked and cubed chicken breast

Vegetarian:

• 1 can (15 oz) rinsed, drained chickpeas

Easy Mushroom-Tomato Pasta Sauce

A super easy, tasty, accompaniment to your favorite pasta! 

Fresh whole wheat pappardelle with sauce

Ingredients 

1 large onion, diced (about 1-1/2 cups)

1-1/2 cups sliced mushrooms

1-1/2 cup diced plum tomatoes (remove pulp and seeds)

2 tbsp olive oil

Salt

Black pepper

Optional: 1/3 cup grated Parmesan cheese

Directions

If you are starting with whole mushrooms, very quickly rinse them under cold water to remove dirt (don't soak, because mushrooms easily absorb water and then you are left with yucky soggy mushrooms!); afterwards, gently dry them on a clean towel, and spread out to let dry further.

Heat oil in large non-reactive skillet (stainless steel preferably; don't use aluminum as the acids in the tomato can discolor and give an off flavor to the sauce ). 

Add mushrooms, and add a dash of salt. Stir to coat, and sauté over medium-high heat for about 4-5 min. Stir in onions, sprinkle another dash of salt in, and cook another 5 or so until onions are translucent. Add in tomatoes, add a sprinkle of salt and pepper, and cook about 4 min. Season to taste with salt and pepper to finish the sauce.  

If you are ok with cheese, you can stir in about 1/3 cup grated Parmesan at this point. 

Toss the sauce with cooked pasta and fresh parsley (you can reserve some to around on top or mix it all in). Now, dig in!

Italian Turkey Meatloaf springpad.com Ingredients 1-1/2 pounds 93/7 lean ground turkey 1 egg  1/2 cup coarse ground rolled oats (or steel cut oats) 1/4 cup sweet vermouth 2 tbsp olive oil 4 oz basil pesto (dairy free) 4 large cloves garlic, minced 1/2 cup sun dried tomatoes, chopped 1-1/4 cups tomato sauce (could use canned crushed tomatoes, with 1/2 cup liquid reserved) 1/4 cup tomato paste Small handful of Fresh, chopped parsley 1/2 tsp fresh ground black peppercorns 1 tsp onion powder 1 cup diced onion 2 tsp oregano 2 tsp basil 1 tsp Salt Directions Preheat oven to 375°F.  Heat oil in skillet. Sauté onions for several minutes: add vermouth. Sprinkle a little salt. Cook several min. Until onions are tender and liquid is mostly cooked out. Add garlic and cook for another couple minutes. In a medium bowl, combine ground meat, egg, oats, cooked onion mixture, pesto, half of chopped parsley, sun dried tomatoes. In small bowl, mix together tomato sauce, paste, herbs & spices. Add 3/4 cup of sauce to meat and mix well.  Baking options: 1) lightly form meat into a long loaf about 8 inches by 3 inches, on an ovenproof casserole dish, or 2" deep baking pan.  OR 2) lightly press into a 8x4" baking loaf pan.  Pour remaining sauce over top.  Cheese variation: Mix in shredded Parmesan or small cubes of mozzarella, and sprinkle cheese on top before baking.  Bake 60 minutes; meat loaf will have shrunk some from the sides of the baking dish, with an internal temperature (use instant thermometer inserted into middle) should be 150 degrees F.

Chicken Tikka Masala

The sauce in this recipe was one of those lick-the-plate kinds for me. It was the perfect blend of rich tomato flavor, spice, and creaminess. Though there is a small amount of prep work involved, the sauce and nut cream can be made a day ahead, so the next day you can have a meal ready in 30 min! (My favorite kind of meal!)

Some notes about the ingredients I used:

I made this recipe with 8 chicken breast tenderloins, which I thought seemed equivalent to 4 chicken breasts at the time, but I ended up with much more sauce than was appropriate for the amount of chicken. Hence, the potatoes. So as you'll see below, I put what was originally listed along with what I did. I had so much sauce that I needed to spread it out by mixing in something else, so I boiled some diced potatoes until they were just tender and mixed those in. (You want the potatoes just soft enough for fork to easily puncture; you don't want them to be super soft, because then they turn to mush when you mix them in). Anyways, potatoes are beside the point of this post. (If you're really interested, if you ask me, I will be happy to explain the potato bit more). Onto the deliciousness of the masala sauce!

Also...

I tagged this as vegetarian and vegan because this could easily be adapted, taking out the chicken and replacing it with vegetables, legumes, seitan, tempeh, or whatever meatless protein or starch you prefer. I am not too familiar with tofu products and seitan, but I'm sure you can find something on the web where it explains how to sauté or otherwise prepare these to be incorporated into a recipe. 

Makes 4 servings

Ingredients:

• 8 chicken breast tenderloins, cubed  [original: 4 boneless, skinless chicken breasts, cubed*]
• 2 medium potatoes [original did not call for this]

• 2 tbsp olive oil

[*If you go with the 4 chicken breasts, don't bother with the potatoes]

Masala sauce:

• 1/2 cup (4 oz) tomato paste
• 2 hot cherry chili peppers, deseeded, chopped (2-3 tbsp, or to taste) (these are technically 'medium' hotness, as a reference for substitutions)
• 3 garlic cloves (1 tbsp minced)
• 2 inch piece of ginger root, peeled, grated
• 1 medium yellow onion, chopped
• 2 tbsp lemon juice
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp turmeric
• 2 tsp garam masala (spice blend)
• 1/4 tsp chipotle chili powder
• 1/4 tsp sweet paprika
• 1 tsp honey
• 1-1/2 tbsp Earth Balance (vegan, non-dairy margarine)
• 2 tsp dried cilantro OR 2 tbsp finely chopped fresh cilantro
• 2 tbsp olive oil

• 1 cup cashew cream

Additional/optional garnishes:

• chopped roasted cashews
• 2 tbsp finely chopped fresh cilantro

Directions:

1. Puree masala sauce ingredients, from tomato paste to the olive oil into a food processor. Process until smooth. Set aside.
2. Heat 2 tbsp olive oil in a large pan (preferably one with a thick bottom for more even cooking) on the stove, medium heat. Cook chicken, stirring to turn over pieces occasionally, for about 5 minutes, until outside is lightly browned.
3. Increase the heat to medium-high, and mix in the masala sauce. Bring to a low bubble, then reduce heat to simmer for 10-15 minutes, or until chicken is cooked through. If sauce gets too dry, add a little water. Stir often to avoid burning the sauce on the bottom. 
4. When chicken has cooked through, mix in the cashew cream, and cook through on low for several more minutes. 
5. Serve hot with rice or vegetables. Optional: Sprinkle with chopped cashews and/or cilantro.

I have only skimmed the cookbook that has the original recipe, but I bought it as an ebook and even though it's a small book, it's full of recipes that actually seem doable, not full of complicated ingredients, techniques, etc. as some special dietary (gluten-free) cooking sometimes appears. And they all look delicious, of course, too!

Source:

Cheetham, G. (2011). Simply gluten-free & dairy-free: Breakfasts, lunches, treats, dinners, desserts. London, U.K: Duncan Baird Publishers.

Cashew Nut Cream

I used this recipe to make the Vanilla Cashew Cream variation, for my strawberry muffins, but it can be a neutral creamy base for many other ideas. I think it tastes just like regular dairy cream, only thicker. It is not heavy like a nut butter; it's surprisingly light, and has that creamy richness of dairy cream. Using different herb/spice blends, you could probably make this into a variety of different vegan 'cream' sauces. I made this to be used later in a chicken tikka masala recipe, but since I couldn't wait to eat some, I mixed some up with a little vanilla and stevia, to make my breakfast muffin extra special.

Basically all you have to do is soak raw cashews in cold water over night, and then in the morning, drain & rinse them. Then purée them in the food processor with some water until it completely smooth. It's that easy! 

Cashew Nut Cream

Makes about 2 cups 

1.5 cups raw cashews*

3/4 cup cold water

1. Put cashews in a bowl and fill with enough cold water to cover them. Cover and let soak overnight/12 hrs.

2. Drain and rinse cashews. Add to food processor. Start running processor, and slowly stream in 3/4 cup cold water. Continue to purée until smooth, periodically stopping to scrape down sides as necessary. 

*Depending on the recipe you want to use this for, you could sub in roasted cashews, but I would suggest not using salted ones  

Vanilla variation:

For 1 big dollop

1.5 tbsp cashew nut cream

1/4 tsp vanilla extract

1/4 tsp stevia

Recipes using Cashew Nut Cream:

Strawberry Chia Seed Muffins
Chicken Tikka Masala (coming soon)

Pineapple-Ginger Marinade & Broiled Salmon

Broiled salmon filets with marinade semi-reduction

Yum. What is great about this is that the citrus and sweet flavors mask any hint of fishiness that might have been without the marinade. I’m fairly new to liking seafood, and still really only tolerate the freshest, non-fishy fish like halibut, sole, and tilapia. I have been wanting to love salmon too, and hadn’t really found any preparation I liked, other than those in which the salmon is swimming in some kind of teriyaki sauce.

From The New AHA Cookbook.

Ingredients:

• 6 oz pineapple juice
• 1/2 cup diced onion
• 2 tbsp lime juice
• 1 tsp ground ginger
• 1 tbsp reduced-sodium tamari
• 2 cloves minced garlic
• 1/2 tsp sesame hot chili oil 
• 1 tsp canola oil

Marinate the salmon filets (makes enough for about three 4-oz filets) in the mixture for 30 minutes. To cook the filets, spray the broiling pan will cooking oil. Broil them about 5 inches from the broiler, for 5-6 min on each side. While the filets are cooking, transfer the marinade mixture to a sauce pot, and heat on medium high. Bring to a boil, and cook on a low-boil for about 10 min, or until it has thickened slightly and reduced. Pour over the finished filets when serving.

Broiled salmon with steamed vegetables and lemon-thyme rice

Jambalaya with Shrimp and Andouille Sausage

Adapted from a Cooking Light recipe.

Makes about 2 quarts

1 tbsp extra virgin olive oil

1 cup chopped onion

1 cup chopped red bell pepper

1 tbsp minced garlic

6 oz andouille sausage, sliced

1 cup uncooked brown rice

1 tsp sweet paprika

1/4 tsp black pepper

1 tsp marjoram

1 tbsp apple cider vinegar

1 tsp dried oregano

1 tsp onion powder

3/4 tsp thyme

1/2 tsp garlic powder

2 bay leaves

2 cups fat free low sodium chicken broth

1-1/4 cups water

1 tbsp tomato paste

1/2 tsp hot pepper sauce (I like Franks Red Hot)

14.5 oz can no-salt diced tomatoes

1/2 lb. peeled, deveined shrimp

1 tbsp dried parsley 

Directions:

Sauté sausage in large Dutch oven Until browned. Remove from pot and set aside, and add olive oil to heat  over medium heat. Add onions and bell pepper and cook for about 5-10 min or until tender and lightly browned. Add garlic and spices, stir, and cook about a minute. 

Add rice, water, broth, tomato paste, and other remaining ingredients. Bring just to a boil, then cover and reduce heat to simmer for 40 min. or until rice is cooked. Add shrimp and cook for 5 min or until pink and no longer translucent. 

Discard bay leaves before serving. 

Another option with the shrimp is to get already cooked shrimp and just toss them in at the end, heat through, and then serve. 

Original recipe found here:

http://www.myrecipes.com/m/recipe/jambalaya-with-shrimp-andouille-sausage-10000001041904/

Chicken Salad with Grapes & Toasted Pecans

Chicken Salad
TMP Adaptation
Serves 4

½ cup eggless light mayo
2 tsp apple cider vinegar
2 packets of Truvia or Stevia zero-calorie sweetener
⅓ cup diced celery
1 lb. boneless, skinless chicken breast, cooked, cubed
⅓ cup pecans, toasted, chopped
2 tsp chia seeds
1 cup red seedless grapes, halved

Directions:
What directions? Mix these goodies up in a bowl, cover & chill in the fridge for a while, and enjoy!

Nutrition data for adapted version (from MyFitnessPal.com), per serving:
283 kcal
17 g fat
25 g protein
11 g carbohydrate
2 g fiber
6 g sugar

Whole Foods Sonoma Chicken Salad
Serves 4-6

“This chicken salad is one of our classic Whole Foods Market dishes. The tender chicken breast, crunchy pecans and sweet grapes in each bite are hard to top.” -From The Whole Foods Market Cookbook

Ingredients

Dressing
1 cup mayonnaise
4 teaspoons apple cider vinegar
5 teaspoons honey
2 teaspoons poppy seeds
Salt and freshly ground pepper to taste

Salad
2 pounds boneless, skinless chicken breasts
1/3 cup pecan pieces, toasted
2 cups red seedless grapes
3 stalks celery, thinly sliced
Directions

Whisk together the dressing ingredients in a bowl. Refrigerate until ready to dress the salad. This can be prepared up to 2 days ahead.

Preheat oven to 375°F. Place the chicken breasts in one layer on a baking pan. Cover with foil and bake 25 minutes until completely cooked through (Juices should run clear; no pink in the center) Remove cooked chicken breasts from pan; let cool for 10 minutes, then cover and refrigerate.

When the chicken is cold, dice into bite-size chunks and transfer to a large bowl. Stir in pecans, grapes, celery and dressing.