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Wednesday, January 30, 2013

Spicy Fish Tacos



Yoplait Simplait Yogurt

Daily Tidbit:  I ate Yogurt for years before I realized that most of the Low Fat varieties I was eating contained artificial sweeteners.  I became so frustrated trying to find Yogurts that didn't have articifical colors or sweeteners in them that I basically just gave up eating it.  I was thrilled to see the above pictured option at Target last week:  Yoplait Simplait - just 6 ingredients.  It was a perfect addition to my Double Strawberry Smoothie with Spinach this morning!  

Here is more info on it, including the nutritional & ingredient break down:

http://www.yoplait.com/products/yoplait-simplait 
 

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Oatmeal with Walnuts & Flaxseed

Breakfast: Oatmeal with Walnuts & Flaxseed  & Strawberry Smoothie

1/2 cup Plain uncooked Oatmeal, microwaved with
1 cup Fat Free Milk & topped with
1/2 tsp Pure Ground Cinnamon
2 tbsp plain chopped Walnuts
1/2 tbsp roasted Flaxseed
Double Strawberry Smoothie with Spinach (recipe below)
Regular Coffee, splash Fat Free Milk 






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Ricotta Cheese & Roasted Red Pepper Crispbreads
Vegetarian Sweet Potato Chili

Lunch: Ricotta Cheese & Roasted Red Pepper Crispbreads
2 Sourdough Crispbreads, topped with Part Skim Ricotta Cheese and sliced jarred Garlic Marinated Roasted Red Peppers
1 cup Vegetarian Sweet Potato Chili (recipe below)
Decaf Coffee, splash Fat Free Milk
 


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Snack:  20 Plain Almonds, Water

 

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Spicy Fish Tacos
 
Dinner:  Spicy Fish Tacos
1 Fillet of Tilapia, marinated in spice blend (recipe below) and baked for 15 minutes in 400 degree oven.  Divided between 3 White Corn Tortillas and topped with Avocado, Sweet Onion, Red Onion, Scallions, diced Tomatoes, Red Cabbage and fresh cut Cilantro & fresh Lime Juice

Served with lots of Corn Tortilla Chips & jarred Salsa
Red Wine 



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Avocado Chocolate Mousse


Dessert: Avocado Chocolate Mousse topped with Whipped Cream, Red Wine 



*I had a second bowl of this - YUM and YUM!



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RECIPES:

 
Vegetarian Sweet Potato Chili Recipe:


Put Dutch Oven on Stove on Medium Heat.  Add 1 tbsp Canola Oil and 1/2 large Onion, diced, and saute 5 minutes.  Add 1 Red Bell Pepper, diced, and saute another couple minutes.  Then add 1 tbsp Cumin, 1/2 tsp Chili Powder & 1 tsp crushed Garlic.  Saute until fragrant - 1-2 minutes. 

Then add the following items:


1 large can Whole Tomatoes in juice 

1 can Pinto Beans (drained/ rinsed) 

2 cans Black Beans (drained/ rinsed) 

4 oz can Roasted Green Chilis 

1 cup No Salt Added canned Corn 

1 large Sweet Potato (first microwave until soft, then skin and chop into bite sized pieces) 

1 cup Water
 

Stir everything together then heat to boiling, reduce heat, partially cover and simmer for 30 minutes.  Serve plain, or with shredded Cheddar Cheese. 

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Spicy Fish Taco Spice Blend Recipe:
I have used this spice blend before with Shrimp; it is adapted from Alamelu's Spice Rubbed Seared Fish Recipe here:  

Click on the "More Info" tab below the video to get her exact recipe.


Tonight I used the following spice mix for the Spicy Fish Tacos:


1 tsp Cumin

1/2 tsp Cayenne

1 tsp Ginger

1 tsp Turmeric

1 tsp Garam Masala

1/2 tsp Salt

2 tsp minced Garlic

1 tbsp Lemon juice (freshly squeezed)

2 tbsp EVOO



I marinated the Tilapia in the spice mix for about 30 minutes and then baked it at 400 degrees for 15 minutes or so.  It flaked up wonderfully and made for a perfect spicy Taco!

 
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Double Strawberry Smoothie with Spinach Recipe:

Into Blender put:

3/4 cup All Natural Strawberry Yogurt
1/4 cup All Natural Low Fat Plain Yogurt
1 cup fresh Strawberries
2 Bananas
1 cup Orange Juice
Large handful of Baby Spinach

Blend and serve!    
 


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Tuesday, January 29, 2013

Mon. Jan 28th

White Bean Cheddar Nachos with Avocado & Homemade Salsa

Daily Tidbit:  It is hard to be motivated to cook a full meal for just myself after the kiddos go to sleep and when the hubby is away on a business trip, so I have resorted to Nachos multiple times this week for this reason.  It is just too easy, too quick and too yummy not to.  And there are easy tricks to make it Healthier than your standard Nacho fair:  

-using less cheese and/or lower fat/ part skim cheeses
-using lower sodium or baked chips
-using beans instead of meat
-throwing in some fresh avocado for extra nutrients and good fats
-adding other Veggies like Corn, Olives, or diced Bell Peppers

Tonight I didn't have any fresh or jarred Salsa on hand so I had to improvise and make some myself using only a few items and it worked out great!  The trick is stocking your pantry with things like flavored Fire Roasted diced Tomatoes and Chili Peppers (the super short and easy recipe is below).  

Here are some things to keep in mind next time you are shopping for Healthier Tortilla chips:

http://healthyeating.sfgate.com/wholegrain-tortilla-chips-good-you-3551.html 

 
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Oatmeal with Walnuts & Flaxseed

Breakfast: Oatmeal with Walnuts & Flaxseed

1/2 cup Plain uncooked Oatmeal, microwaved with
1 cup Fat Free Milk & topped with
1/2 tsp Pure Ground Cinnamon
2 tbsp plain chopped Walnuts
1/2 tbsp roasted Flaxseed
5 oz Orange Juice
Regular Coffee, splash Fat Free Milk 


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Vegetarian Sweet Potato Chili

Lunch: Vegetarian Sweet Potato Chili
1.5 cups Vegetarian Sweet Potato Chili (recipe below)
topped with freshly grated Extra Sharp Cheddar Cheese
Decaf Coffee, splash Fat Free Milk 
 

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Snack:  1/4 cup lightly salted, dry roasted Peanuts, Fat Free Milk
 
 
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White Bean Cheddar Nachos with Avocado & Homemade Salsa

Dinner:  Nachos
White Corn Tortilla Chips toasted with Extra Sharp Cheddar Cheese & Part Skim Mozzarella Cheese

topped with Homemade Salsa (recipe below) mixed with 1/2 cup White Beans (drained/ rinsed) & 1/2 Avocado
Red Wine

 

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Gala Apple

Dessert: 1 Gala Apple, Water
 

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RECIPES:
 
Vegetarian Sweet Potato Chili Recipe:

Put Dutch Oven on Stove on Medium Heat.  Add 1 tbsp Canola Oil and 1/2 large Onion, diced, and saute 5 minutes.  Add 1 Red Bell Pepper, diced, and saute another couple minutes.  Then add 1 tbsp Cumin, 1/2 tsp Chili Powder & 1 tsp crushed Garlic.  Saute until fragrant - 1-2 minutes. 
 
Then add the following items:

1 large can Whole Tomatoes in juice 
1 can Pinto Beans (drained/ rinsed) 
2 cans Black Beans (drained/ rinsed) 
4 oz can Roasted Green Chilis 
1 cup No Salt Added canned Corn 
1 large Sweet Potato (first microwave until soft, then skin and chop into bite sized pieces) 
1 cup Water
 
Stir everything together then heat to boiling, reduce heat, partially cover and simmer for 30 minutes.  Serve plain, or with shredded Cheddar Cheese. 
 
 
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Quickie Homemade Salsa Recipe:
 
Heat Pan on stove with 1 tsp Canola oil and 1/2 Onion, diced.  Saute 4-5 minutes, then add 1 can of Fire Roasted diced Tomatoes with Green Chilis & 4oz can of Fire Roasted Green Chilis.  Bring to boil, then lower heat and simmer 5 minutes.  Serve with Beans!
 
 
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Monday, January 28, 2013

Sun. Jan 27th

Italian Balsamic Chicken Salad for Lunch!


Daily Tidbit:
  I enjoyed a yummy Balsamic Marinated Chicken Salad for Lunch today (pictured above).  But I was just reading that regular consumption of Balsamic Vinegar may pose a risk to Children due to levels of Lead in the Vinegar.  To learn more about this, check this out:



http://www.environmentalhealthnews.org/ehs/news/lead-in-vinegar

 

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Cheerios with Walnuts

Breakfast: Cheerios with Walnuts


1 cup Cheerios
1 cup Fat Free Milk
2 tbsp chopped Plain Walnuts
5 oz Orange Juice
Regular Coffee, splash Fat Free Milk
 


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Italian Balsamic Chicken Salad - ate half for Lunch!

Lunch out with Family: Italian Balsamic Chicken Salad
This is one of my fav Salads!  
Balsamic Vinegar Marinated Chicken Breast, tossed with Mixed Greens, Green & Black Olives, Tomatoes, Red Onions, Cucumbers, Roasted Red Peppers and Fresh Mozzarella in a Balsamic Vinaigrette
1 Large Italian Roll, dipped into Olive Oil & Garlic/ Spice Mixture
Diet Coke
Water with Lemon 

(Only ate half - the bread filled me up!)

 

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Snack:  None today.  Probably still full from Bread at lunch.



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Italian Balsamic Chicken Salad - ate 2nd half for Dinner!

Dinner:  The second half of my Lunch Salad (see details above), Water



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Rome Apple

Dessert: 1 Rome Apple, Water

When I bought these I didn't know they were primarily Cooking Apples, and they are not very crisp or sweet, but I'm eating them raw anyway.  I'm looking forward to returning to Galas, Fujis or Braeburns this week!
 
 

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Sunday, January 27, 2013

Sat. Jan 26th

Mango Orange Carrot Smoothie with Breakfast!

Daily Tidbit: Clean and clear your skin with MangoesYou can eat it or you can blend it up and apply it directly to your face to repair your skin.  Meanwhile, there are loads of other health benefits to enjoying Mangoes, check it out:

http://realfoodforlife.com/10-health-benefits-of-mangos/ 



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Mango Orange Carrot Smoothie

Breakfast: Oatmeal with Walnuts & Flaxseed & Smoothie
1/2 cup uncooked plain Oatmeal, microwaved with
 
1 cup Fat Free Milk, topped with
2 tbsp Plain Walnuts, chopped
2-3 shakes of Pure Ground Cinnamon &
1/2 tbsp roasted Flaxseed
Mango Orange Carrot Smoothie (recipe below)
Regular Coffee, splash Fat Free Milk
 

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Mushroom, Onion & Ham Omelet with Provolone
Mushroom, Onion & Ham Omelet with Provolone

Lunch: Mushroom, Onion & Ham Omelet topped with Provolone
1/2 Onion and tons of Mushrooms sauteed in Canola Butter spread in pan with 1 sliced clove of Garlic, 1 slice of Ham, chopped, and 3 large scrambled Eggs
topped with 1 slice of Reduced Fat Provolone Cheese
Decaf Coffee,  splash Fat Free Milk

 
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Snack: 1/3 cup dry roasted, lightly salted Peanuts, Fat Free Milk
Regular Coffee, splash Fat Free Milk


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French Dip & Fries for Dinner

Dinner: Night out with Friends!

Shared Appetizers:
Lots of fried Calamari dipped into a Garlic Lemon Aioli
2 bites of Prosciutto Chicken Macaroni & Cheese
Beer Sampler*
 
 
Meal:  French Dip
Sliced Prime Rib served with Pickled Peppers and Provolone on a Hoagie Roll with Au Jus for Dipping & French Fries of course (yes, I ate it all!)
 


Dessert:  Shared Desserts:
2 bites of Carrot Cake (which was actually more like Spice Cake)
2 bites of Pumpkin Bread Pudding (YUM!)
2 bites of Chocolate Lave Cake 
1 bite of Vanilla Ice Cream
 
 
*Throughout the meal I enjoyed a Beer "Sampler", something our local brewery offers - little tastes of the 7 Beers they are currently brewing.  Tonight was Honey Blond, Amber Ale, Dortmunder Export, Irish Dry Stout, Bengail Gold IPA, Winter Wonder & Holy Smoke.
 
 
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RECIPES:
  
Mango Orange Carrot Smoothie Recipe:

Into Blender put:
 
9 Carrots (Blend these first before adding the rest in)
1 cup Orange Juice 
1 cup chopped Mango (frozen, thawed in fridge overnight)
1 cup All Natural Low Fat Plain Yogurt
2 Bananas
 
 
Blend and serve! 

 
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