Saag (Indian Spinach)

This is one of my favorites at the Indian Restaurant. I change the ingredients a little, depending on what I have on hand, but its is a tasty way to get more vegetables. I will write the original recipe and put my changes in parenthesis next to it. This recipe if from Madhur Jaffrey's World Vegetarian. The original rceipe includes homemade Indian Cheese, I don't use that. This recipe is great over brown rice with chicken.

1 3/4 lbs fresh spinach, trimmed, washed and coarsely chopped
2 tbsp dried fenugreek leaves (I just used a little ground fenugreek, it has a very strong flavor, maybe 1/2 tsp)
1 fresh hot green chile, coarsely chopped (or half a small can of chopped green chilies)
1 tsp cornmeal
3 tbsp peanut or canola oil (I use coconut oil and just 1/2 tbsp)
1/4c finely chopped onion
1-inch piece of ginger root, peeled and finely grated to a pulp (I buy pre-mashed ginger in a jar, use 1 tbsp)
1c finely chopped tomatoes (I use canned most of the time)
1 1/4 tsp salt
1 1/2 to 2 tsp roasted cumin seeds (I use ground cumin, 1 1/2 tsp)
1/4 tsp cayenne powder
1/4 tsp ground cinnamon
Indian cheese (look up a recipe, lol)

bring 1c water to a boil in a large pan, ad the spinach, fenugreek and green chile. Cover the pan and cook gently 25 minutes. Now mash the spinach with a wooden masher or potato masher until you have a coarse puree. Blend in the cornmeal and cook gently for another 5 minutes, stirring occasionally.

In a separate frying pan, heat the oil over med-high heat. When hot, add the onion and stir and fry until it begins to brown. add the ginger and stir once or twice, then ad the tomatoes and cook for 10 minutes over low-med heat until the color of tomatoes intensifies. Stir the tomato mixture into the spinach mixture, then add the salt, roasted cumin, cayenne and cinnamon and stir to mix. Cook gently for five minutes. Serve hot.

Simple ways to sneak more vegetables into your day

Sometimes getting all the vegetables recommended daily is a struggle. Turning to V8 or other juice blends is just a source of empty calories without the benefit of the fiber and work your body has to do working on whole foods. Here are some ways I incorporate veggies into my meals to get all the nutrients and fiber and immune boosting benefits they offer:

Spinach - you get a giant bag from Costco and then it goes bad before you use it up, right? Take a little time to saute it all up -

Heat a little olive oil in a pan and add some garlic, chop the spinach and add it to the warm pan, cooking and stirring until wilted - now you can bag it and freeze it or add it into other meals you are prepping.

Ways I use cooked spinach include:

• add to eggs when scrambling, or as an omelette filling
• mix into spicy black beans http://harddogfitness.blogspot.com/2011/11/black-beans-and-spinach.html
  
• puree and add to meat before making turkey burgers, it keeps them moist and yummy
• add to brown rice or quinoa when reheating
• make a batch of Saag http://harddogfitness.blogspot.com/2011/11/saag-indian-spinach.html
• have a salad and include spinach in the greens

Use Salsas and Pico de Gallo as a topper on things like burgers, salads, rice, baked potatoes

Store bought ones are good, just watch the ingredients, make sure you get fresh salsa with little or no added sugar and real ingredients.

Here are some recipes I have made, this Pico de Gallo was my go-to topper for everything for a long time!

http://harddogfitness.blogspot.com/2011/01/pico-de-gallo.html

http://harddogfitness.blogspot.com/2011/07/2-summery-salsas.html

Chop up your favorite vegetables and keep them in containers in the fridge for fast and easy additions to meals - I keep chopped zucchini, chopped onions, chopped broccoli in containers ready to throw into stir fries or saute up with grains and meat anytime.

Stir Fry is a great way to get a bunch of veggies in - you can buy pre-cut bags of mixed stirfry veggies, or buy all your favorites and pre-chop them to have on hand!

One of my favorite go=to snacks is baggies of chopped cucumber and celery and carrot chunks. crunchy and re-hydrating and cool, easy finger food.

Pre-bake sweet potatoes or yams for a quick addition to any meal. I cook them in batches and store them in the fridge in a big baggie, so all I have to do is weigh out the amount i need for a meal and reheat for a minute in the microwave. Yummy with just a little pepper ;)

Bags of pre-cut vegetables are a little more expensive, but you can't beat the convenience. Anytime you want a crunchy, flavorful snack, instead of chips grab your bag of mixed broccoli, carrots, cauliflower (whatever your favorites are) Walden farms makes some great no-calorie dressing that taste great as dips.

Well, I hope this helps! Eat your veggies - the metabolism and immune boosting benefits can't be beat!

Turkey Lettuce Wraps

This is the first attempt at making Asian Style Lettuce Wraps...

This makes about 3 servings Turkey

1lb lean ground turkey
1-2 tbsp minced ginger, depending on how much you like ginger
1-2 tbsp minced garlic (I love garlic)
pinch red pepper flakes
1/2 tbsp soy sauce
1 tbsp cooking sherry
1/2 tsp five spice powder
1/2 tsp dark sesame oil
dash of hot sauce to taste


Shredded carrot
Finely chopped cucumbers

butter lettuce leaves or bibb lettuce leaves, rinsed and dried for wrapping (we eat about 2oz per person)

Preheat large nonstick pan, add turkey and break it up with a spatula as it cooks, add spices and seasoning as it cooks. Cook, stirring until turkey is done through, 10-15 minutes.

Serve with shredded carrots and chopped cucumbers , grab a little carrot, a little turkey and a little cucumber, wrap in a lettuce leaf and enjoy - you could also serve with roasted, chopped peanuts and hoisin or hot sauce of your choice, depending on your eating plan.
YUMMMMMMY

Pumpkin Pancakes

Pumpkin pie flavored pancakes - what a great fall breakfast!

Serves 2

mix together in a medium bowl:

1c old fashioned oats
1/2c water
1c pumpkin puree
6 egg whites
1oz raisins
1/2 tsp salt
2 tbsp splenda
1 tbsp pumpkin pie spice
1 tsp vanilla

mix well to blend and let sit 10 minutes to soften the oats a little.

While mixture sits, preheat a large non stick pan or griddle over med heat.

Scoop into pan using a 1/4c measure or ladle, cook until browned lightly on one side, flip and cook until firm/cooked through.

These smell amazing and taste delicious!

if you eating plan allows, have topped with reddi=whip or sugar=free syrup, but they are good all on their own, too! :)

Black Beans and Spinach

another quick and tasty side dish.

makes one serving (you could multiply everything for more servings at once..)

1/4 tsp olive oil
1oz chopped onion
1 oz chopped baby spinach
1/2 tsp minced garlic
1/2c black beans, drained
hot sauce of choice, to taste

heat med nonstick pan over med heat. add olive oil and heat, then add onion, cook until tender, starting to brown, add spinach, when it has wilted, add garlic, stir and cook one minute. Add beans. stir and cook 1-2 minutes to heat through, then add hot sauce.

yummy

Spiced Quinoa

1c quinoa (rinsed and dried, but the brand costco has is pre-rinsed to get rid of the saponins)
1 tsp ginger (I was out of ground ginger, so I subbed a tbsp minced fresh)
1 tsp cumin
1 tsp ground coriander ( I smashed seeds, lol)
1 tsp turmeric
1 tbsp olive oil
1/2 tsp salt (or less to taste)
2 c water or chicken broth, heated to boiling in microwave (about 4 minutes)

In a medium saucepan, heat olive oil over low/medium heat.

Add all the spices and stir and cook until fragrant, about a minute. add quinoa and stir and roast 1-2 minutes.

Add hot water/broth and bring to a boil, then reduce heat, cover and simmer 15 minutes. take lid off, stir and let stand 5 minutes. yummy.

this makes about 4 servings, depending on your calorie allowances.

Chicken and Noodle Lunch with Peanut Sauce

This is a super easy make-ahead lunch that beats any Lean Cuisine meal:

you will need:

1 bag frozen boneless, skinless chicken breasts

spice seasoning of choice mine is http://shop.tonychachere.com/seasonings-c-8030.html

1 package Soba noodles
Soba are a non-wheat noodle made from buckwheat, they have a nutty flavor, taste awesome and can be found in the Asian section of the grocery store or ordered online at :

http://www.asianfoodgrocer.com/category/japanese-soba-somen?&utm_source=msn&utm_medium=cpc&utm_term=soba%20noodles&utm_campaign=Soba

1 bottle peanut sauce
http://www.amazon.com/House-Tsang-Bangkok-11-5-Ounce-Bottles/dp/B000LLMAVU

Sugar snap peas or mushrooms or zucchini


Pre-bake chicken breasts, I bake mine according to package directions, after sprinkling with Chachere's Creole Seasoning.

I under-bake just a little so that the chicken doesn't dry out and get rubbery when re-heated
during the week.

Place a large pot of water over high heat, bring to a boil and add 1 whole package Soba noodles
Cook 5 minutes, til tender but be careful, they get mushy, drain and rinse in cool water, return to pot and add 1 tbsp olive oil to coat.

In plasticware weigh out your noodles for each lunch (I eat 2oz per serving), add chopped, pre-cooked chicken in the amount you need (mine is 4oz), and top with 1 tbsp peanut sauce. I find this in the Asian section of the grocery, too.


I also add sauteed mushrooms or zucchini (I saute it with garlic and a little soy sauce and red pepper flakes), or a side of crunchy veggies like sugar snap peas.

Easy peasy and tasty! now you have lunch for the week!

Potato and Egg Breakfast 3 ways

My current breakfast includes the following ingredients:

red potatoes

whole eggs

egg whites

onion or mushrooms

salsa

I have come up with a few different variations to keep it interesting.

First you need to prep the potatoes, onions and mushrooms.

I get a 10lb bag from Costco and roast them all in batches on a shallow baking pan in the oven (350 degress for about 20-30 minutes, should be tender but not mushy), then once they have cooled I put them in large ziploc bags in the fridge so they are ready to be weighed and used in the morning :)

Wash and slice all the mushrooms and put them in plasticware in the fridge (again, its convenient to have all your ingredients ready when needed).

Peel and chop one or two onions and put in plasticware in the fridge.

Now you have all the ingredients on hand to assemble breakfast quickly.

If I know I have morning appointments in the week ahead, I pre-make the all-in-one pan breakfast (as many as I will need) and put it in plasticware ,so all I have to do is reheat it in the morning. if I have the luxury of making breakfast and eating it at home, I make whichever recipe sounds appealing that morning.

Recipe #1 - All In One Pan (easiest and most portable)

Place a large nonstick pan over med heat.

Weigh out the amount of mushrooms ( I use 2oz) or onions (I use 1oz) you will use. then put them in the pan , shaking pan occasionally to keep from sticking/burning.

While the onions cook, measure (I eat 7oz) and slice the potatoes into 1/4" rounds and add to pan. You can add a little creole seasoning or magic salt here if desired (yes, I like salt). Cook and shake occasionally, letting potatoes warm through and get a little browned.

While potatoes cook, mix eggs, egg whites and salsa in a bowl. Pour mixture over potatoes/onions and scramble, until done. if you are prepping ahead, leave them a little undercooked/wet so they dont get rubbery when reheated.

YUM

Recipe #2 Potatoes O'Brien (sort of) and scrambled eggs

Heat 2 medium non stick pans over med heat.

In one pan, place your chopped onion, stirring or shaking occasionally, to start browning.

Measure out and cut potatoes into cubes (sort of, cut in half, then halves into quarters), place in pan with onion. shake and stir occasionally. add magic salt or seasoning of choice.

Mix eggs and egg whites, then pour into second pan, scramble.

Right before eggs are done, add salsa (I use 2 tbsp) to the potatoes and shake or stir to coat and cook a minute.

plate it up and enjoy :)

Recipe #3 Home fries, scrambled eggs with salsa and onion, and eggs sunny side up or over easy (3 pans, my favorite.)

place a small nonstick pan over medium heat, and 2 medium nonstick pans, one over med heat and one over med/high..

In the medium pan over medium heat, place either your mushrooms or onions (I alternate). shake or stir occasionally while prepping egg whites.

Mix egg whites and 2 tbsp salsa in a bowl, then pour over the onion or mushrooms, stirring occasionally to scramble.

Measure and cut potatoes into wedges or slices, place in empty medium pan and add seasoning of choice, creole is yummy. shake occasionally to crisp/brown.

Crack the two whole eggs (or however many you eat) into the small pan. I like them just over easy, yokes very runny, so I can use the potatoes to wipe up the yoke (this is when I miss toast, lol)

Most mornings I make the home fries with salsa for Adam to take with a breakfast style turkey burger I make (I do large batches of these, too), sometime I am running late and I just quarter the potatoes, add seasoning and microwave them with the turkey burger. haven't had any complaints yet.

Simple Pear Sauce

When life gives you a bunch of pears getting overripe before you can eat them...make pear sauce! :)

Simply core and chop up all the pears (if you want smoother sauce, peel, too), place in a saucepan and add about 2/3 water (they dont need to be covered, it will just keep them from sticking/burning).

Add cinnamon (I added about 1 1/2 tsp for my 7-8 pears), and vanilla (about 2 tsp for my 7-8 pears).

Cover and place over medium heat, bring to a boil then reduce and simmer 1-2 hours.

Puree in blender or food processor, yummy.


Should be sweet enough as is, but you could add splenda if desired.

Enjoy as you would apple sauce!

Chicken, Squash and Sweet Potato Tagine

This is a really yummy, healthy Moroccan recipe. I haven't done the nutritional data on it yet. Its a great fall dish.

2 tbsp olive oil
3lbs chicken in pieces
2 lg onions, finely chopped
4 cloves garlic, crushed
2 cinnamon sticks, broken in half
1 lb sweet potatoes, peeled and cubed
1 lb butternut squash or pumpkin, peeled, seeded and cubed
small handful parsley & small handful mint (fresh chopped)
1 1/4c stock
salt & pepper

Heat oil in a dutch oven, brown chicken; remove & keep warm. Add onion to dutch oven, cook until soft, add garlic and cinnamon and stir 2 minutes til fragrant.
Add sweet potato, squash, chicken, parsley, mint and stock, cover tightly and simmer gently until tender (45 minutes).

Season to taste with salt & pepper.

Garnish with sliced almonds.