Category Archives: Hot Meals

weight loss pensacola

Quinoa Salad

Quinoa salad

All things bright and beautiful, sums up this colorful, healthy dish

Servings: 7, Serving size: 1 cup

Calories:  215, Protein: 12.2 g, Carbohydrate: 28.6 g, Fat: 6.44 g, Fiber: 4.34 g, Sodium: 619 mg

Ingredients

1 cup red quinoa

2 cups vegetable stock

1 ½ cup baby bella mushrooms (or mushrooms of choice)

1 cup red cabbage, shredded

2 cups carrots, match stick, French cut

1 cup cherry tomatoes, halved

1 cup sweet corn, no added salt

4 green onions, chopped

12 oz shrimp, raw, deveined

2 tbsp olive oil

¼ tsp garlic powder

¼ tsp ginger powder

1  inch ginger root, chopped

½ tsp paprika

¼  tsp pink Himalayan salt (or table salt)

 Directions:

Cook 1 cup of red quinoa in 2 cups of vegetable stock on medium heat until nice and fluffy and all the liquid is absorbed. Remove from heat and set aside when done.

In a wok or a non-stick skillet, heat olive oil on medium high heat, add the ginger root, ginger powder, garlic powder, paprika, and shrimp. Stir fry shrimp until well done.

Next, add the mushrooms, cabbage, carrots, cherry tomatoes, corn and green onions to the shrimp stir fry. Mix together and let cook for at least 5-7 minutes. Remove from heat.

quinoa with veggies

Stir the cooked quinoa into the mixture of shrimp and veggies. Add salt to taste. Serve warm.

Tip: You can omit the meat for a perfect vegan/vegetarian dish or use whatever meat you prefer. 

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Eggplant and mushroom soup

 

Eggplant soup

Soup and cold weather go hand in hand. Spice things up with this non-traditional hearty soup. You don’t even need to add salt. The combination of ingredients give the soup tons of flavor.

Servings: 5, Serving Size: 1 cup

Calories:  83, Protein: 2.38 g, Carbohydrate: 11.3 g, Fat: 3.64 g, Fiber: 3.16 g

Ingredients:

Eggplant mushroom soup

1 large eggplant, cut into chunks

1 cup celery, diced

1 cup mushrooms, chopped

1 can (10 oz) cream of mushroom  soup

2 cups vegetable stock

3 stalks of green onions, chopped

6 basil leaves, fresh, chopped

2 garlic cloves

½ tsp paprika

1 inch turmeric (optional)

½ tsp cayenne pepper (optional)

 Directions:

Combine eggplant, vegetable stock, garlic and turmeric in a blender. Pulse until a chunky consistency is achieved.

Pour this mixture in a large pot. Mix in the cream of mushroom and the rest of the ingredients. Cook on medium high heat for at least 30 minutes. Remember to stir occasionally.

Tips: This soup would go incredibly well with our garlic bread. You may add some water / or extra vegetable stock to the soup, if you don’t want your soup consistency as thick. 

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One pot pasta meal

spinach pasta

You probably already know this by now but I really love simple yet nutritious meals.  I got inspired to re-create a one-pot pasta dish thanks to this post on A Beautiful Mess  I thought it was such a scrumptious idea that I had to put a spin on it and create my own Asian inspired version.  I am going to be using this method quite a bit in the future and I cannot wait to try different combinations of ingredients and flavors.

Servings: 4, Serving size: 1 cup

Calories:  246, Protein: 6.9 g, Carbohydrate: 35.4 g, Fat: 9.75 g, Fiber: 8.00 g

Ingredients:

veggie pasta

3 large carrots, diced

1 large red bell pepper, sliced

4 green onion stalks, chopped

1 cup fresh cilantro, chopped

1 cup bean sprouts

½ tbsp of olive oil

1 cup bella baby mushrooms

3 fresh basil leaves, chopped

½ inch ginger root, chopped

1 garlic clove, chopped

1 can of coconut milk, light (14 ounces)

3 cups (or 4 oz) of spinach fettuccine pasta

Pink Himalayan sea salt (or table salt to taste)

Directions:

veggie pasta

Combine all the ingredients with the exception of the salt in a large pot. Make sure the pasta is completely immersed in the coconut milk.

Cook pasta on medium heat until al dente. Stir often to ensure the pasta does not stick. Add salt to taste.

spinach pasta with coconut milk

I garnished my pasta with some crushed peanuts (optional). I told you this was so easy. Enjoy, heartily.

Vegan Quesadillas

Quesadilla food prep

A vegan take on a traditional Mexican dish.These are so filling I promise you won’t miss the cheese or the meat. And guess what?  It has no cholesterol.

Servings: 6 tortilla wedges, Serving Size: 2 tortilla wedges

Calories:  208, Protein: 7.6 g, Carbohydrate: 30.8 g, Fat: 7.26 g, Fiber: 8.56 g

Ingredients:

2 whole wheat tortillas

1 cup red cabbage, shredded

¼ cup red onion, chopped

¼ cup fresh cilantro, chopped

1 Haas Avocado

¾ cup black beans

1 garlic clove, chopped

1 tsp lime juice

1 tsp olive oil

Salt to taste

 Directions:

Mash black beans and avocado (separately). To the beans, add a dash of salt, then stir. Add the lime juice to the avocado and then set aside.

Heat the olive oil on medium-high heat in a small skillet. Add in the onions and garlic and let cook until the onions start to become translucent. At this point, you will want to add the tomatoes and cilantro. Stir-fry for 2-3minutes and remove from the heat.

tomatoes

In a big skillet, heat 1 tortilla on medium heat.( Note that since you are going to be using 2 tortillas, you will want to use half of the ingredients in each one). Start with the mashed avocado as the base and spread on one half of the tortilla.  Top with black beans, and layer with the stir fry mixture of tomatoes, garlic, onion, cilantro and lastly red cabbage.

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 I did not stir fry the red cabbage because it gives the dish a nice crunch in its raw state. However, you can stir fry it with the tomatoes if this is your preference.

Fold the top half of the tortilla unto the bottom half. Let the bottom half of the tortilla brown, then flip unto the other side, so it can brown as well. Remove from heat, and then repeat with the second tortilla.

Cut each tortilla into 3 wedges. Enjoy warm with any dipping sauce of your choice. 

vegan quesadilla

Kale Pesto

 

Kale pesto pasta

I am currently obsessed with Kale, and no I am not just discovering it. I just happen to be falling in love with it over again. Kale is gaining a lot of popularity as of late and I am not surprised.  Not only is it versatile (you can add to soup, salads, smoothies, and eat raw). It is also very flavorful, and rich in antioxidants and phytonutrients.  I have been incorporating Kale into quite a bit of my recipes and once again, it is the star of the show today. This recipe is really, really stupid, ridiculous, simple. The great part about it is that it is also vegan/vegetarian friendly and perfect for meatless Mondays or what have you. I hope you enjoy this dish as much as I do. Be warned though, it packs a mighty flavorful punch.

Servings: 5 cup, Serving Size: 3/4 cup

Calories:  205, Protein: 5.51 g, Carbohydrate: 20.5 g, Fat: 12.21 g, Fiber: 1.0 g

Ingredients:

2 ½ cup dry pasta of choice

2 large garlic cloves

¼ cup peanuts, unsalted

3 tbsp olive oil (extra virgin)

2 cups of Kale, chopped

2 tsp parsley flakes

 Directions:

Cook pasta on medium high heat, according to directions on package. When pasta is almost al dente, remove from heat and set aside.

In a food processor, combine the remaining ingredients until a pasty consistency is achieved (You may need to add a tsp or 2 of water to get the right texture).

Add pesto to pasta and mix well until thoroughly combined.  Place pot back on the stove on low medium heat for 5-7 minutes, so that the pasta becomes fully immersed in the flavors of the pesto. Serve warm.

Tips: Add salt to taste, garnish with peanuts, or add a tsp of lemon juice for an extra zing. Use whole grain pasta to get in some extra fiber.

Baked Sweet Potato With Cabbage

Baked sweet potato with cabbage

 I love simple, yet healthy dishes and with only 2 main ingredients, this recipe is a gem.  Not only is it nutritious, it is also a vegan/vegetarian friendly dish.

Servings 2: Serving  Size: ½

Calories:  229, Protein: 2.18 g, Carbohydrate: 18.8 g, Fat: 17 g, Fiber: 3.6 g

Ingredients:

1 large sweet potato (with the skin on)

2 cups red cabbage

½ tsp black pepper

2 ½ tbsp olive oil

Directions:

Set your oven to 375 degrees F. While waiting for your oven to get warm, thoroughly rinse your sweet potato and pat dry with a paper towel.

Cut potato into 2 inch thick circles, place in a baking dish and spread the olive oil and black pepper onto the surface.

Bake potatoes for 35 minutes, after which you add the red cabbage on top. Bake for another 4- 5 minutes and your dish is ready. Enjoy.

Balsamic Herb Chicken

DSCN7537

Perfectly flavored herb-baked chicken with only 5 seasonings. Yeah. Whoa.

Servings: 4, Serving Size: ¼ of 1 lb chicken breast

Calories:  224, Protein: 25 g, Carbohydrate: 6.5 g, Fat: 9.9 g, Sodium: 448 mg

Ingredients:

1 lb boneless, skinless chicken breast, cut in half

1 cup fresh parsley

½ cup balsamic vinegar

2 tbsp olive oil

½ tsp salt

1 tsp chili powder

Directions:

In a food processor, blend the parsley, balsamic vinegar, olive oil, salt, and chili powder together.

 Put chicken in a re-seal able bag, and pour sauce over it. Refrigerate for at least an hour.

DSCN7513

Set oven to 450 degrees F.

Place chicken on baking rack, place foil pan underneath to catch drippings.  (You can also use a grill if you so desire).

DSCN7514

Bake for 25-30 minutes.

Balsamic Herb Flavored Chicken

Serve warm. Pictured here with some Quinoa fried rice. 

Quinoa ‘Fried Rice’

Quinoa Fried Rice

I love Quinoa because of its nutty flavor, and it also works as a great substitute for rice which is my favorite starch.  Feel free to be as creative as you want with this recipe, by adding in your own combination of favorite veggies.

Servings: 5, Serving Size: 1 cup

Calories:  198, Protein: 5.96 g, Carbohydrate: 27 g, Fat: 7.76 g, Sodium: 264 mg, Fiber: 4.03 g

Ingredients

Quinoa Ingredients

1 cup quinoa

3 celery stalks, chopped

1/3 cup green onions (only the green part)

½ cup red onions, chopped

1 cup cherry tomatoes, halved

1 cup chopped fresh parsley (optional)

2 garlic cloves, chopped

1 tsp ginger root, chopped

½ tsp salt

½ tsp curry

2 tbsp olive oil

Directions

Cook quinoa according to directions on package.  Add salt and bring to a boil until nice and fluffy.

Quinoa

In a wok or frying pan, stir fry the onions, celery, tomatoes, garlic and ginger in olive oil for about 5 minutes on medium heat.

Quinoa And Veggies

Next, add in quinoa, curry and parsley. Mix together and let cook for an additional 5 minutes. Serve warm.

Baked Tomatoes with Feta Cheese

Baked Tomatoes with Feta Cheese

Servings: 10, Serving Size: 1 tomato half

Calories:  35.0, Protein: 0.55 g, Carbohydrate: 2.43 g, Fat: 2.83 g, Sodium: 148.0 mg

Ingredients:

Ingredients for Baked tomatoes

5 robust tomatoes, halved

10 fresh basil leaves, chopped

2 tbsp olive oil

3 tbsp Feta cheese

Directions:

Set oven to 400 degrees F.

Rinse tomatoes, and pat dry with a paper towel, then slice in half.

Set each tomato half in a baking dish, and top with feta cheese and basil.

Coat with olive oil, before setting tomatoes in the oven.

Baked Tomatoes

Bake for 25-30 minutes. Enjoy while warm. 

Black Bean Burger

Black Bean Burger

Black Bean Burgers

Servings: 8, Serving Size: 1 patty

Calories:  158, Protein: 6.95 g, Carbohydrate: 31.3 g, Fat: 1.91 g, Fiber: 4.91 g,Sodium: 372.6 mg

Ingredients:

1 can (15 ounce) reduced sodium black beans, rinsed

1 can (15 ounce) of corn

1 1/3 cup Panko crispy bread crumbs

½ green bell pepper, diced

2/3 cup onion, chopped

½ cup mushrooms

1 egg, whisked

1/3 cup Anaheim pepper, chopped (optional)

1 tsp garlic

1 tsp knorr beef bouillon powder (you can substitute with 1/4 tsp of salt)

½ tsp curry powder

Directions:

Preheat oven to 375 degrees F. If grilling, preheat outdoor grill.

Rinse black beans and drain excess water.

Blend together corn, onions, peppers, mushrooms and black beans. You may add up to ½ cup of water if needed for blending.

When all the ingredients have been blended, pour into a sieve to remove excess liquid. Use a spoon to press the excess liquid out by adding a bit of pressure to the pureed mixture.

Black Bean Puree

Add garlic, knorr seasoning, and curry, to drained pureed mixture.

In a small bowl, whisk egg, and combine with bread crumbs. Add this to the puree beans and mix thoroughly.

Line a baking sheet with parchment paper, and using a ¼ cup scoop, scoop out puree beans and form into patties (you should get 8 patties). Place in the oven for about 20-22 minutes.

Bean patties

 If grilling, place patties on a lightly oiled foil sheet and grill each side for 10 minutes.

Serve on whole wheat bun and other fixin’s. You can be creative and use chickpeas or soy beans instead of black beans. You can also use your own unique blend of seasonings.