Recipes

Most of us are trying hard to optimize our health but don’t want to sacrifice pleasurable food and great taste. With this forum we encourage you to post your favorite recipes that are packed full of goodness, both for our senses as well as our health and waistlines.

 If you are like me, you may enjoy thinking about the dessert menu before the first glass of water is even poured.  In that spirit, we will start out our recipe sharing with healthy snacks and treats. Just remember, even though these recipes are more nutritionally dense, some can still be caloric so just indulge in moderation. Enjoy!

Greek Parfait

Greek Yogurt is one of the best non-meat sources of quick protein with relatively low calories – 1 cup: 120 kcals, 20g protein! By itself it is tart and tangy with a unique texture, but turned into a parfait it can become an even greater nutritional powerhouse and hold it’s own in taste with a much less nutritious treat. Here is my favorite way to enjoy Greek Yogurt:

 1 cup Nonfat Greek Yogurt (Fage is my preferred brand)

1 T Ground Flax Seed (good source of Omega Fatty Acids)

1 T Ground Wheat Germ (great nutty flavor & high in nutrients, vitamins, and essential fats)

Handful of chopped strawberries (or berry of your choice- good source of antioxidents)

Optional small sprinkling of toasted walnuts (can add significant calories, but nice crunchy texture)

Drizzle of Agave Nectar on top

 Mix all together in a bowl and enjoy!

 

 Chocolate Mousse

Tofu is a great source of antioxidents, and another good source of non-meat protein. It also has the added benefit of taking on any flavors that surrounds it and can be a great substitute when looking for non-dairy treats. Be brave and try it in this decadent mousse – you don’t have to tell anyone the secret ingredient!

 1 package (2 cups) semi-sweet non-dairy chocolate chips

1 cup vanilla soy or other non-dairy milk

2 packages Silken Tofu (firm or extra firm)

1 t vanilla extract

Cinnamon to taste

(I/3 cup sweetner of choice – OPTIONAL – if you use double dark chocolate chips the mousse will be fine without it)

 Combine the chocolate and non-dairy milk in a microwave-safe bowl. Microwave at MEDIUM (50%) for 1 ½ – 4 minutes, until the chocolate turns shiny. Remove the container from the microwave and stir the chocolate until completely melted.

 Crumble tofu in a blender or food processor. Add melted chocolate and non-dairy milk, sweetner,  vanilla and cinnamon. Process until completely smooth, pausing the blender or food processor to scrape down the sides and under the blade as necessary.

 Chill the mixture and serve in martini glasses with shaved chocolate and mixed berries. (And be prepared to have a whole new respect for Tofu!)

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One response to “Recipes

  1. Clean and Affordable…eating healthy doesn’t have to be expensive!
    Keep your meals light on the stomach and the wallet by taking advantage of the fresh and delicious summer produce available now! Whether you buy from the local farmers markets or at a nearby grocery store, there is lots of affordable produce to use for healthy and satisfying meals.
    We are loving the recipes from this month’s Clean Eating magazine, but especially their foil pouch dinners! It is a great solution for quick and easy meals that taste god and work well for both casual weeknights and weekend parties!
    “Steamed Summer Vegetables Provencal
    Serves 4, takes 20 minutes to make, 25 minutes to bake.
    Ingredients:
    • 1 medium red and orange bell pepper, stem and seeds removed sliced into ½ inch strips
    • 1 small green zucchini, cut in half through middle and sliced into ¼ inch strips
    • 1 small yellow zucchini, cut in half through middle and sliced into ¼ inch strips
    • 2 ears corn, husks removed, sliced into ½ inch thick rings through core
    • ½ medium white onion sliced into ½ inch strips
    • 1 cup navy beans (if you are buying in a can be aware of sodium content and additives, otherwise soak and boil dried navy beans to include in this recipe)
    • 1 ½ tsp dried Herbes de Provencal blend (typically includes thyme, bay leaf, fennel, rosemary, basil, tarragon, mint or marjoram and lavender)
    • 2 cloves garlic, minced
    • 1 tbsp olive oil
    • 2 tbsp white balsamic vinegar
    • Sea salt and fresh ground black pepper, to taste
    • 4 oz Goat Cheese crumbled, optional
    Instructions:
    1. Preheat Oven to 350F
    2. Add bell peppers, zucchini, corn and onion in a large bowl
    3. Add beans, herbs, garlic, oil and vinegar to vegetables, toss to combine and season with salt and pepper
    4. Prepare 3 foil pouches dividing vegetables evenly into center and rolling sides in to seal vegetables and liquids in while cooking.
    5. Place pouches on baking tray and roast for 25 minutes or until vegetables have softened slightly.
    6. Divide vegetables evenly into 4 servings (about 1 ½ cups each)and top each serving with 1 oz cheese if desired.
    This recipe came from the July/August issue of Clean Eating

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