Veggie Bowls: A quick weekday meal, Written by: Kayte Corrigan

This recipe is adapted from Jayne Justice’s 7-Day HIP Detox recipe book. It’s a great way to fit in greens and veggies while bringing a little warmth to your meal. I’ve made it into my own supper cocktail of nutrition by adding a lean protein.

One part protein + one part leafy greens + one part quinoa + one part veggie medley = a healthy meal quick and easy after a long hard day.  

  • Pick your protein. I love to grill fish, or chicken with fresh lemon, herbs and spices. You can season spicy or savory depending on your pallet.
  • Cook the quinoa. A half cup of uncooked quinoa is plenty for two people. Throw in a dash of sea salt to slightly flavor.
  • Chop your greens. My personal favorite is a kale and spinach handful or two chopped very fine in a food processor. I use a Ninja, making the greens a dense pile instead of whole leaves. A little trick to eat more.
  • Add your veggies. Depending on your mood and the seasoning of your protein pick two or three fresh vegetables and chop. Occasionally I like to sear mushrooms or onions with the protein, but I usually leave everything raw.
  • Layer your bowel. Quinoa, greens, veggies, protein. Sometimes I’ll add a dollop of hummus as a topper depending on the seasoning of my protein.

As soon as I get my bowl I like to mix it all together, which probably takes away from the meticulous layering, but it tastes so good! This is a 20-minute meal packed with nutrients with a versatility to mix and match for your taste.

Healthy Holiday Finger Food, Written by: Kayte Corrigan

Need a dish to pass? Planning a party? Want to do it without all the carbs and fat that are usually in the hors d’oeuvres and appetizers? Us too. Forgo the usual cheese spreads and  heavy dips. Leave the battered and fried fare off the list this year. You can do more than just a veggie tray to provide healthy options for munching guests.

On our table spread today we have a classic spinach dip, but we’re eating ours clean and without the cream. It’s amazing how far low-fat cottage cheese can go! Next we have  sweet potato quinoa cakes with blackberry salsa. Warm, whole foods bring a fantastic new take on old potato cakes and they are filling too! Lastly, we aren’t letting our shrimp cocktail get tired, try this savory new twist. And we’ll give you all the recipes too.

Clean Eating Spinach Dip
(Makes approximately 6 cups)

Ingredients
1 (16 oz.) container low-fat cottage cheese
10 oz. container frozen spinach, thawed
8 oz. can water chestnuts, chopped fine
2 tbsp. onion powder
1 tsp. dried parsley
2 tsp. garlic powder
1/2 tsp. salt

Directions

Step 1 – Using a blender, blend the cottage cheese until it is smooth and creamy.

Step 2 – Put the cottage cheese in a large mixing bowl, and add all other ingredients. Stir well.

Nutritional Content
1 serving = 1/2 cup

Calories: 64
Total Fat: 1 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 3 mg
Sodium: 151 mg
Carbohydrates: 7 gm
Dietary fiber: 1 gm
Sugars: 1 gm
Protein: 6 gm
Estimated Glycemic Load: 4

From: thegraciouspantry.com

Sweet Potato Qunioa Cakes w/ Black Berry Salsa

Ingredients:

1 medium sweet potato (about 6 oz), peeled and chopped

1/2 red onion, diced

1/2 teaspoon salt

1/2 teaspoon pepper

2 garlic cloves, minced

1 tablespoon olive oil

1/2 cup cooked quinoa

1/4 cup whole wheat bread crumbs

1/4 cup finely grated Parmesan cheese

2 tablespoons chopped fresh cilantro

2 tablespoons chopped fresh basil

1 large egg, lightly beaten

Heat a large skillet over medium-low heat and add 1/2 tablespoons olive oil. Add in sweet potato, onion, 1/4 teaspoon of salt and 1/4 teaspoon of pepper, stir, cover and cook for 10-12 minutes, or until potato is soft. Remove lid and add garlic, cooking for 30 seconds.

Transfer potato mixture to a large bowl (slightly mashing potato with a fork) and add quinoa, breadcrumbs, cheese, herbs, remaining salt and pepper and mix well. Once combined, add in egg, then mix until moistened. Using your hands to bring it together, form four equally-sized patties.

Heat the same skillet over medium heat and add olive oil. Add cakes and cook for 3-4 minutes per side, or until golden brown. Serve with blackberry salsa.

Blackberry Salsa

1 pint fresh blackberries, chopped

1/2 red onion, finely diced

1/2 jalapeno, finely diced

1/2 cup chopped cilantro

the juice of 1 lime

salt and pepper to taste

Combine all ingredients together in a bowl and mix.

From: howsweeteats.com

Lemon Garlic Shrimp

INGREDIENTS

3 tablespoons minced garlic

2 tablespoons extra-virgin olive oil

1/4 cup lemon juice

1/4 cup minced fresh parsley

1/2 teaspoon kosher salt

1/2 teaspoon pepper

1 1/4 pounds cooked shrimp

PREPARATION

Place garlic and oil in a small skillet and cook over medium heat until fragrant, about 1 minute. Add lemon juice, parsley, salt and pepper. Toss with shrimp in a large bowl. Chill until ready to serve.

NUTRITION

Per serving: 73 calories; 3 g fat ( 0 g sat , 2 g mono ); 92 mg cholesterol; 1 g carbohydrates; 0 g added sugars; 10 g protein; 0 g fiber; 154 mg sodium; 108 mg potassium.

From:eatingwell.com

That’s The Way The Christmas Cookie Crumbles!, Written by: Kayte Corrigan

My favorite holiday tradition is the cookie platter! As a young girl, I’d slave in the kitchen with my aunt baking the usual suspects our family has come to expect year after year, resulting in a spread of sugar cookies, crème-de mint sandwiches, chocolate truffles, peppermint bark and the list goes on! Not quite fit for the dessert of the feast, but a staple treat to share here and there. Except it usually ends up here and there around my middle. This year I began thinking about how I can have my cookie and eat it too. There are lots of gluten free, vegan, half the fat and sugar options that will still have a taste testers begging for more. The best part is telling them they are gilt-free (or less-than-usual guilt) after they praise your baking skills. Skinny for Santa too!

Black and White Cookies

These vegan, dairy-free, gluten-free cookies are simple to make! From Elanas Pantry.

Ingredients:

2 ½ cups blanched almond flour

½ teaspoon celtic sea salt

¼ cup agave nectar

½ cup grapeseed oil

1 tablespoon vanilla extract

1 cup chocolate drops

Directions:

  1.  In a large bowl, combine almond flour and salt
  2.  In a smaller bowl, combine grapeseed oil, agave and vanilla
  3.  Stir wet ingredients into dry
  4. Chill dough in freezer for 30 minutes between 2 pieces of parchment paper
  5. roll out dough 1/4 to 1/8 inch thick
  6. Using a 2 inch cookie cutter or the top of a 2 inch wide jelly jar, cut out cookies
  7. Bake at 350° on a parchment lined baking sheet for 5-7 minutes until brown around the edges
  8. Cool for ½ hour
  9. In a small saucepan, melt chocolate over very low heat, stirring continuously
  10. Remove saucepan from heat and one by one, dip cookies into chocolate
  11. Set cookies to cool on a parchment lined baking sheet –refrigerate if necessary to harden chocolate
  12. Serve

Makes 24 cookies

Snickerdoodles

This cookie is an anytime treat that takes me back to childhood. Make them better for you by replacing half the butter with applesauce and use whole-wheat pastry flour to increase fiber. From thatsfit.com

Ingredients

1/2 cup butter

1 cup sugar or 1/2 cup Splenda

1/2 cup applesauce

2 eggs, beaten

2 teaspoons vanilla extract

1 1/2 cup all-purpose flour

1 1/4 cup whole-wheat pastry flour

2 teaspoons cream of tartar

1 teaspoon baking soda

1/4 teaspoon salt

2 tablespoons sugar

2 tablespoons ground cinnamon

Instructions

  1. Preheat oven to 400 F.
  2. In a large bowl, cream together butter and sugar. Add applesauce, eggs and vanilla, and continue to beat until well combined.
  3. In a small bowl, sift together the flours, cream of tartar, baking soda and salt. Add the flour mixture to the liquids and mix well.
  4. Mix together cinnamon and sugar in a shallow dish or plate.
  5. Using about 1 tablespoon at a time, shape the dough into balls and roll in the cinnamon-sugar mixture to coat.
  6. Place on a nonstick cookie sheet and bake for 8-10 minutes, or until the cookies are set but not hard. Cool on a wire rack.

Makes 3 dozen cookies



Nutrition Content (per cookie)
93 calories, 3 g fat, 2 g saturated fat, 14 g carbohydrates, 7 g sugars, 1 g fiber, 2 g protein, 61 mg sodium

Note: Using Splenda instead of sugar reduces the calories to 73, carbohydrates to 9 g and sugars to 1 g.


Gingerbread

You can’t go without dunking this holiday favorite in your milk. Just 60 calories per cookie! From skinnychef.com

Ingredients

2 cups whole wheat pastry flour

1/4 cup white sesame seeds

2 teaspoons baking powder

1 tablespoon ground ginger

1 teaspoon ground cinnamon

1 teaspoon unsweetened cocoa powder 1?4 teaspoon ground clove

1/8 teaspoon salt

3/4 cup unsalted butter, room temperature

3/4 cup firmly packed dark brown sugar

2 teaspoons vanilla extract

2 egg whites

1/4 cup unsulfured dark molasses

Instructions

  1. Preheat an oven to 350°F.
  2. Coat 3 large cookie sheets with non-stick spray. Set aside.
  3. In a large bowl, stir together the flour, sesame seeds, baking powder, ginger, cinnamon, cocoa powder, clove, and salt. Set aside.
  4. In another large bowl, with a wooden spoon mash the butter, brown sugar, and vanilla until creamy and well combined.
  5. Add the egg and molasses and stir until blended.
  6. Stir in the flour until a smooth soft dough forms.
  7. Drop by tablespoons onto the cookie sheet.
  8. Bake 10 to 12 minutes until the cookies have puffed and are firm to the touch.
  9. Transfer to a wire rack to cool completely.

Store in an air-tight container for up to 3 days.

Makes 48 Cookies

Nutritional Content Per cookie: 60 calories, 1g protein, 7g carbohydrates, 3g fat (1 g saturated), 7 mg cholesterol, .5 g fiber, 33 mg sodium.

Bake a Better-For-You Pie, Written by: Kayte Corrigan

A lot of what makes pie an indulgence and why we shy away from it while on a serious diet is the pastry crust. Truth be told, the crust is usually the best part! If you’ve done your research, you know that low-fat or low-carb translates to a lot of added chemicals, not something you want to partake in if you’re preparing a clean meal. We’ve found and are passing onto you crust creations to fill everyone’s sweet tooth and not their waistlines (yes, even the highly allergic and the pickiest of eaters).

The Whole Wheat Kind

Found at The Cheeky Kitchen

1 C whole wheat

1/2 C white flour

2 t sugar

1/2 t salt

½ c. cold butter, sliced

4-5 Tbsp. cold milk

In large bowl, stir together flours, sugar, and salt. Cut in slices of butter using a pastry cutter (or fork) until the largest pieces resemble peas. It’s important that you don’t touch the crust with your bare hands, no matter how tempting that mixing option might be. You want the butter to stay as cold as possible and your hands will warm it up and make the crust less flaky. Pour the milk over the mixture, one tablespoon at a time, just until moistened enough to hold the dough together. Use a fork to stir the dough after you’ve added each Tablespoon of milk. Quickly form the crust into a ball. Refrigerate until ready to use.

The Graham Cracker Kind

Found at Chocolate Covered Katie 

1 1/2 cups crumbs of Homemade Graham Crackers, or 10 graham cracker sheets

3 tbsp milk of choice (Oil or Earth Balance will work, too.)

In a food processor, process crackers into fine crumbles. Add milk and process again to combine. Pour now-sticky crumbs into a prepared pie pan, and smush down very firmly with your hands or a sheet of wax paper. (Be sure to smush down VERY hard, as the lack of fat will make this crust crumbly if you don’t.) You can go up the sides if desired, and if you need a larger crust simply add more graham cracker sheets and milk of choice (I used almond milk) until it reaches the same consistency as the original recipe. There’s no need to pre-bake; just pour desired pie filling on top and then bake the pie according to whatever particular recipe you’re making.

The Gluten Free Kind

Found at Paleo Spirit 

3/4 cup coconut flour

1/2 cup toasted pecan halves

3 large eggs

8 tablespoons chilled pastured butter or coconut oil

2 tablespoons coconut sugar (coconut crystals)

1/4 teaspoon fine sea salt

Combine the coconut flour, 1/2 cup toasted pecan halves, fat (either pastured butter or virgin coconut oil), coconut sugar and salt in food processor and pulse until combined and pecans are finely chopped. Add the eggs and pulse until a dough is formed. Spread the dough evenly into the bottom and sides of a 9 1/2 inch tart pan. 

The Grain Free Kind (also gluten free)

Found at Deliciously Organic Makes one 9-inch crust

2 cups almond flour

4 tablespoons coconut flour

1/2 teaspoon unflavored gelatin (this provides structure for the crust. I prefer Bernard Jensen’s or Great Lakes)


1/4 teaspoon Celtic sea salt

2 tablespoons honey


8 tablespoons unsalted butter cold, cut into tablespoons.

Place almond flour, coconut flour, gelatin and sea salt in the bowl of a food processor. Pulse 2-3 times to combine. Add honey and butter to the flour mixture and pulse for eight 1-second pulses and then leave the processor on until the dough forms into a ball. Press the dough on the bottom and up the sides of a 9-inch pie plate or tart pan. Place in the refrigerator to chill for 30 minutes.

Top with this great Coconut Whipped Cream from Angela at Oh She Glows. 

And if you are still searching for a gluten free pumpkin pie look no further than here. 

We’ve got you covered so there can be something for everyone. 

Kiwi Avocado Salsa over Rare Tuna Steak, Written by: Kayte Corrigan

A fresh summer fruit with a healthy fat and lean protein… if that doesn’t spell good-for-you, you might need a dictionary. New friends, kiwi and avocado, are tangled with herbs and dance upon a fish fit for a queen in this single serving dish.

Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. They also act as a “nutrient booster” by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten with the fruit. The avocado paired with antioxidant rich kiwifruit and the omega-3 boosters in tuna are actually working together in a melody of nutrition for your body. The taste just happens to be an aside. Double this recipe to provide nourishment for a friend, it begs to be shared.

 

Ingredients: 

For the tuna steak…

  • 1 yellow fin tuna steak, 125g - 150g
  • Drizzle extra virgin olive oil
  • Pinch salt and pepper

For the salsa…

  • 1 kiwi fruit
  • 1 avocado
  • 1 green onion
  • 4-5 fresh mint leaves
  • A small handful fresh parsley
  • ½ tsp fresh rosemary
  •  The juice of half a lime
  • 1 tbsp white wine vinegar
  • ½ tsp unpasteurized liquid honey
  • Pinch salt and pepper
  • Few fresh coconut shavings, for garnish

Instructions:

  1. Peel and cut the kiwi fruit and avocado into very tiny little cubes, approximately ¼ to ½ inch. Throw them in a mixing bowl.
  2. Chop the green onion, mint leaves, parsley and rosemary very finely and add that to the bowl containing kiwi and avocado.
  3. In a small mixing bowl, add white wine vinegar, lime juice, honey, salt and pepper. Whisk until well incorporated and pour over reserved salsa.
  4. Blend until evenly coated and set aside.
  5. Preheat grill or cast iron skillet to very, very high heat.
  6. Rub tuna steak with olive oil on both sides, sprinkle with salt and pepper
  7. When grill or pan is really hot, throw tuna steak on and cook until a nice golden crust develops, about one or two minutes per side. Be careful not to over cook your fish as it’s really easy to over cook tuna. The sides of the piece of meat should remain a little bit rare.
  8. Transfer tuna steak to serving plate, top with salsa and garnish with few fresh coconut shavings.
  9. Serve immediately.

http://thehealthyfoodie.com