dishin' nutrition

Swift + Skinny Pasta

I almost never eat pasta, but every once in a while you just have to.  This dish is incredibly fast, pretty darn healthy (it’s still pasta) and tastes so good!  I might have to start eating pasta more often!

ingredients
4 oz. wild salmon filet
2/3 cup whole wheat angel hair pasta
3/4 cup fresh organic broccoli, chopped
1/2 T butter (seriously, it’s ok)
1-2 t Sriracha

directions
Boil water and heat grill.  Grill salmon for 3 minutes on each side.  Add pasta to boiling water and cook for 4 minutes.  After 2 minutes add the broccoli.  Cook for 2 more minutes and drain.  Do not rinse.  Pour back into pot, add butter, sriracha, and salt and pepper to taste.  

nutrition
cal: 516,  fat: 21,  protein: 34,  fiber: 7 

Balsamic Mushrooms with Kale

This was supposed to be a side and I almost ate the whole thing by myself!  In other news, I really need to stop using my phone to take pictures…

ingredients
1 large purple onion sliced
1pound crimini mushrooms, quartered
1 bunch organic kale, washed, chopped and dry
1 cup good balsamic vinegar

directions
Saute onions with a little olive oil in a large pan until golden.  Add mushrooms and cook for about 5 minutes. Add balsamic and reduce until the consistency of honey. Add kale, cook until wilted. This dish is hard to overcook and you can always add more balsamic and reduce again for extra flavor. SO GOOD!!

Buffalo Chicken… Salad

I took a bite of a buffalo wing at happy hour the other day and knew I had to make this for dinner.  It has all the flavor of buffalo wings and none of the guilt!

Ingredients
1 small organic chicken breast, grilled
2 big handfuls of organic romaine, chopped
2 organic celery stalks, chopped
2 organic carrots, chopped
1/2 oz organic blue cheese crumbles
2 tablespoons blue cheese dressing (you need this dressing)
Franks RedHot Buffalo Sauce

directions
Grill chicken.  While chicken is cooking, wash and dry lettuce (dressing sticks better to dry lettuce and I find I use less), set aside in a large bowl.  Chop carrots and celery.  Toss dressing and a splash of Frank’s with lettuce, carrots, and celery.  When chicken is finished cooking, slice and toss with more Frank’s.  Plate salad, sprinkle blue cheese crumbles, top with chicken, and enjoy! 

nutrition
cal:  280,  fat:  3.75g,  protein:  31g,  fiber:  4.5g

Waffle of Insane Greatness

Sometimes you just shouldn’t compromise - Behold, the Waffle of Insane Greatness!  Makes 8 waffles at 153 calories each!  

Ingredients
3/4 cup all-purpose flour
1/4 cup cornstarch
1/2 teaspoon baking powder
1/4 teaspoon baking soda
1/2 teaspoon salt
1 cup buttermilk
1/3 cup vegetable oil
1 egg
1 1/2 teaspoons sugar
3/4 teaspoon vanilla extract
 
Directions
In a medium bowl, combine the flour, cornstarch, baking powder, baking soda, and salt; mix well. Add the milk, vegetable oil, egg, sugar and vanilla and mix well. Let the batter sit for 30 minutes.

Preheat a waffle iron. Do not use non-stick spray on the waffle iron; the oil in the batter will allow the waffle to release easily. Follow the directions on your waffle iron to cook the waffles. Serve immediately and enjoy!

original recipe

Emerald City Salad

Gotta love the Emerald City!  This is my most favorite salad of all time (thanks PCC!).  Make a batch and eat it for days!  Dress ahead - it won’t wilt!

ingredients
2.5 cups wild or black rice, prepared
1 bunch kale, chopped
1 bunch chard, chopped
1 red bell pepper, diced
1 yellow pepper, diced
1 fennel bulb, sliced thin
1 bunch green onion, chopped
1/2 cup parsley, chopped
1/2 cup olive oil
1/2 cup lemon juice
2 teaspoons garlic, minced
2 teaspoons salt
1 teaspoon black pepper

directions
Whisk together olive oil, lemon juice, garlic, salt and pepper to make dressing. Cook rice according to instructions, cool, and toss rice with dressing. Remove tough stems and ribs from greens and chop. Combine with peppers, fennel bulb and chopped green onion. Toss veggies with dressed rice. 

Tangerine Mint Green Tea

I need to gear up for the New Year with some HEALTHY drinking!

For a powerful metabolism-boosting drink, try Dr. Oz’s Tangerine Weight-Orade. It contains: green tea, shown to boost metabolism 12% by drinking just one cup; tangerine, with a chemical composition that increases sensitivity to insulin and stimulates genes that help burn fat; mint, a calorie-free flavor enhancer.

In a large pitcher, combine:
- 8 cups of brewed green tea
- 1 tangerine, sliced
- A handful of mint leaves

Make the night before so the flavors fuse well. Drink 1 pitcher daily for maximum metabolism-boosting results! Be sure not to drink it too late in the day if you are sensitive to caffeine 

Steamed Clams

Winter is here! Skip the soup and have clams instead!

ingredients
2 lbs. fresh manilla clams, washed
3 tbsp butter
2 cloves garlic, minced
1 small white onion, sliced thin
1 12oz can of PBR (any lager will do)
1 small lemon
2 roma tomatoes, chopped
1/2 cup cilantro, chopped
1 jalepeno, chopped fine
big pinch of salt

directions
Heat butter in a saute pan.  Cook garlic and onions until translucent.  Add beer and bring to almost boiling.  Cut a few thin slices of lemon, quarter them, and add to the pot with remaining lemon juice (no seeds!).  Add tomatoes, cilantro, jalepeno, and clams.  Cover and cook for ten minutes.  Serve with your favorite baguette (to dip in the broth) and enjoy!

They Never Said It Was Ice Cream

But at 150 calories for the whole pint, I needed to taste it!  I’ll give them props for trying.  It was… interesting, but there is no way I could eat a whole pint of this stuff.  Strawberry may have been the way to go; the only cookies here were the ones printed on the container.  If you need ice cream, I highly recommend this:

Mmmminty, chocolatey, deliciousy.  And that’s my scoop on ice cream.

Delicious Dahl

This incredibly tasty soup is a natural anti-inflammatory immune system booster!

ingredients
2 tbsp olive oil
1 medium onion, chopped fine
2 tbsp fresh ginger, grated
4 cloves garlic, minced
3 cups low-sodium vegetable broth
1 cup dried red lentils, rinsed & drained
1 tsp ground tumeric
2 tsp clarified butter
1 tsp ground cumin
1/2 tsp garam masala
1/2 tsp cayenne pepper
1 cup cilantro (2 if you love it)
4 roma tomatoes, diced

directions
In a heavy soup pot heat oil over medium heat. Add onion and saute for five minutes. Add ginger and half the garlic and cook for 2 more minutes.  Pour in broth, lentils, and tumeric, stirring well to combine. Increase heat to high and bring to a boil. Reduce heat and simmer, stirring occasionally, until lentils are tender, about 15 minutes.

While the lentils are cooking, heat the butter in a small saute pan over medium heat until melted.  Add cumin, garam masala, cayenne and saute, stirring frequently. Add garlic and cook another two to three minutes. Remove from heat.

When the lentils in the soup mixture are tender, whisk the mixture until it has a thick, creamy consistency. Stir in butter/spice mixture until thoroughly combined. Add tomatoes and cook uncovered from another 10 minutes. Top with chopped cilantro before serving. (This soup is even better the next day!)

Recipe adapted from: The Healthiest Meals on Earth

Eat the Whole Pizza!

This 485 calorie pizza even comes with a salad! 

ingredients - pick your favs!
1 Ezekiel 4:9 Sprouted Grain Tortilla
1/4 cup pizza sauce 
1/2 small bell pepper, diced
1/4 small red onion, diced 
4 mushrooms, chopped
1/2 jalapeno, minced
2 slices rosemary ham - at TJ’s, chopped (optional)
2oz. lite mozzarella cheese, shredded
large handful of arugula
1/4 lemon, juiced
tsp olive oil

directions
Pre-heat oven to 400.  Spread sauce on tortilla, add toppings, cover with cheese.  Bake for 10 minutes.  Remove from oven. Toss arugula with olive oil and lemon juice and place on top of pizza. Slice and enjoy!

nutrition
cal: 485,  fat:12g,  protein: 34g,  fiber: 18.5g

SkinnyGirl Chocolate Cake with Peanut Butter Glaze

I’m dying to try this!  All reviews say it’s AMAZING and only 200 calories per serving!!

cake
1 1/4 cup oat flour 
1 cup raw sugar
1/2 cup unsweetened, good quality cocoa powder 
1 teaspoon baking soda
1/2 teaspoon salt
1 cup warm water
1 teaspoon vanilla extract
2 tablespoons vegetable oil 
1 teaspoon apple cider vinegar

directions
Preheat oven to 350. Mix all ingredients in a bowl and stir/beat until combined.  Pour the batter into a loaf pan coated with cooking spray. Bake 40 to 50 minutes, rotating the pan about halfway through the baking time. When a toothpick inserted into the middle comes out clean, it’s done.  Let the cake cool completely, then top with Peanut Butter Glaze. Slice, serve, and enjoy! 

glaze
1/2 cup raw sugar (or maple syrup – I’ll try this next time)
2 tablespoons oil (or butter)
2 tablespoons So Delicious coconut milk
2 tablespoons creamy 100% peanut butter (the natural kind, no sugar added)
2 tablespoons unsweetened cocoa powder
2 teaspoons real vanilla extract

Crockpot Lentil Stew

slow cooker season has begun!

ingredients
2 onions, minced
4 cloves of garlic, minced
2 tbsp olive oil
1 tbsp ginger, minced
1/2 tsp ground coriander
1/2 tsp ground cumin
1/2 tsp ground cinnamon
1/2 tsp ground tumeric
1/4 tsp ground cardmom
1/4 tsp red pepper flakes
4 cups water
14oz can coconut milk
1 lb red lentils (2 1/4 cups), rinsed
1 lb carrots, peeled & chopped
1 lb roma tomatos, chopped
1 cup frozen peas
salt & pepper to taste
1 cup cilantro, chopped

directions
Microwave onions, garlic, oil, ginger, and spices in a bowl, stirring occasionally, until onions are softened (about 5 minutes).  Transfer to crockpot.

Stir water, coconut milk, lentils, and carrots into crockpot.  Cover and cook for 6 to 8 hours on low or 3 to 5 hours on high. 

Stir in tomatoes and peas and let sit until heated, about 5 minutes. Stir in cilantro, season with salt and pepper, and enjoy!