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Friday, February 27, 2015

Creamy Tuna Salad


I just devoured this!  YUM!!  I grew up eating and loving Tuna Salad Sandwiches.  You know the kind, made with lots of Mayo served on white bread, typically with a side of deliciously salty chips?  Yeah, I loved loved loved it!!   In my adult life I have not eaten as much Tuna because frankly, I crave it mixed with that yummy Mayo on white bread with salty chips - all things I have tried to avoid and or greatly reduce in my older wiser 'healthier' life :)  Today the craving struck again, but this time I was determined to make it healthier, yet still delicious, so I could enjoy this yummy treat more often.  I am thrilled at my success in this endeavor!  I managed to cut out all the Mayo by substituting Avocado, added more fresh veggies: Avocado, Carrots & Arugula, and with all this flavor and creaminess the bread was not even missed; I can't wait to eat it again!  

You have probably already heard,  Tuna is great for your health.  It has an amazing Protein to Calorie Ratio - my can was 22 grams of Protein for a measly 100 Calories!   Then of course there is all the Omega 3's!  In fact there are lots of Health Benefits to eating Tuna.  So why not enjoy some yourself?

Amy's Creamy Tuna Salad Recipe:

In a large bowl add 1 tsp Dijon Mustard, 1 tsp Extra Virgin Olive Oil, 1-2 tsp Red Wine Vinegar (I like using a lot!); mix.  Add 2 handfuls fresh Arugula and 2 handfuls of freshly grated Carrots, toss in dressing.

In another bowl add 1 can (5 oz) Chunk Light Tuna, drained.  Add 1 tsp Extra Virgin Olive Oil, 1/2 chopped fresh Avocado, a small sprinkling of Curry, a small sprinkling of Garlic Powder, and Salt and Pepper to taste.  Mix thoroughly.

Plate Arugula Salad, add Tuna mixture, and top with a few sprigs on fresh Cilantro and another sprinkling of Curry.  Enjoy!

Thursday, February 26, 2015

Chicken Veg Soup for the Soul

Chicken Veg Soup for the Soul!

I wish you could smell this!  Actually my pic here is a little foggy because steam was pouring out of this bowl, but it was filling my house with the most wonderful aromas!  Taking photos in steam is not advised, at least if you are not an expert photog like me!  In any case, it seems to me that most of our country here is freezing and we could all use a little warming up, so I figured I would try making some Chicken Soup; this was my first time! 

My Chicken soup experiences have largely been canned soup based, which I guess is why I've never been a big fan.  For those of you who don't already know it - this is a totally different soup when it's made homemade with fresh ingredients - in fact, it is a delicious soothing meal that makes you feel all healed inside once you eat it.  That sounds like a crazy proclamation, but out my window is a lot of snow, my little boy's nose won't stop running, and I wear my slippers around the house in addition to a ridiculous amount of layers just to stay warm - so I think it is fair to say that this soup is healing because it's making me forget about all those things!!

Incidentally it is easy to make, at least the way I did it.  You just need a few ingredients and hot pot!   Eat this and feel yourself getting healed and healthier every second :)   Skeptics can read more details about this from Duke University's Healing Power's of Chicken Soup.

Amy's Healing Chicken Veg Soup for the Soul

Heat a Dutch Oven or large Soup Pot and add 2 cups of Chicken Broth (Organic, Low Sodium) and 2 cups of water.  Throw in:

4 large whole cloves Garlic
1 large handful Cilantro
1/2 Red Onion, chopped
1 Lemon, zested into pot, squeezed into pot, dropped into pot (remember to scrub it clean first!)
1/2 tsp Salt, or more as desired
2 cups Carrots, chopped
2 Zucchini, chopped
1 Tbsp EVOO

Bring to a rolling boil, remove Lemons, and then add 2-3 uncooked boneless skinless Chicken Thighs.  Return to a boil and partially cover it, maintaining a low boil for 20 - 30 minutes, or until all your ingredients have reached desired doneness; and adding more liquid as needed.
Serve HOT and all steamy, and if you are like me, you will LOVE chopping up half an avocado to throw on top for added Fiber, Potassium, Good Fats, and just straight up yummy flavor!
Chicken Veg Soup with Avocado

Eat, enjoy, and heal :)

Tuesday, February 24, 2015

Cauliflower Tortillas

Cauliflower Tortillas

Cauliflower Tortillas!  Yes, my Cauliflower Cheese Bread Sticks were so successful I decided to try another experiment with Cauliflower.  I found an easy looking recipe posted at Recipe Girl, originating from The Slim Palate Paleo Cookbook, which I have since picked up and am enjoying.

Now you can't make these and expect the flavor of a Flour Tortilla!  BUT, it was a great substitute by having similar texture, a mild flavor making it easy to build upon with toppings, and of course loaded with lots of veggie healthy goodness.

I think I made mine too small - next time I'll go larger so I'll actually be able to wrap them up.  This time around I chose to stack mine up like this:

Cauliflower Tortillas with Pinto Beans and Cheddar

Finished Product:  Cauliflower Tortillas with Pinto Beans, Cheddar, Salsa & Avocado

I simply ate it all up with fork and knife.  Delish.  Also, my kids loved it too; bonus!

So here is the Recipe and a couple more of my photos:


3/4 head cauliflower
2 large eggs
1/4 cup chopped fresh cilantro
juice from 1/2 lime (add the zest too if you want more of a lime flavor)
salt and pepper, to taste


1. Preheat the oven to 375 degrees F. and line a baking sheet with parchment paper.
2. Trim the cauliflower, cut it into small, uniform pieces, and pulse in a food processor in batches until you get a couscous-like consistency. The finely riced cauliflower should make about 2 cups packed.
3. Place the cauliflower in a microwave-safe bowl and microwave for 2 minutes, then stir and microwave again for another 2 minutes. Place the cauliflower in a fine cheesecloth or thin dishtowel and squeeze out as much liquid as possible, being careful not to burn yourself. Dishwashing gloves are suggested as it is very hot.
4. In a medium bowl, whisk the eggs. Add in cauliflower, cilantro, lime, salt and pepper. Mix until well combined. Use your hands to shape 6 small "tortillas" on the parchment paper.

5. Bake for 10 minutes, carefully flip each tortilla, and return to the oven for an additional 5 to 7 minutes, or until completely set. Place tortillas on a wire rack to cool slightly.

6. Heat a medium-sized skillet on medium. Place a baked tortilla in the pan, pressing down slightly, and brown for 1 to 2 minutes on each side. Repeat with remaining tortillas.



*You can munch these by themselves, make quesadillas with them, or add some taco filling and fold it like a taco.

Don't be scared by all the steps - it's easy!!  Enjoy:)

Tuesday, February 17, 2015

Cauliflower Cheese Bread Sticks

Cauliflower Cheese Bread Sticks?  Yes.  And they are delicious!!!  They actually have a 'bready' texture, though there is no flour or grains in them at all.  Super yummy and made of Cauliflower?  WIN!  Eat them as a snack, as a side with dinner, or make them a dinner in and of themselves; delish!

I keep forgetting, why is Cauliflower so good for me?

Cauliflower Cheese Bread Stick Recipe:

2 cups Cauliflower "Rice" (chop raw Cauliflower into bite sized pieces and then pulse in a food processor until it reaches a rice-like consistency - easy peasy!)
2 Eggs, scrambled
2 cups Low Moisture Part Skim Mozzarella Cheese
1/2 tsp Garlic Powder, if desired

Marinara to serve on side as a dip (I use No Salt Added Organic Marinara)

Preheat oven to 350.  Mix first 4 ingredients in a large bowl and pour onto a Parchment Paper lined baking sheet.  Form into a Rectangle, leaving the 'dough' about 1/2 thick.  Bake for 30 minutes, then remove from oven and carefully flip it over.  Continue baking it at 450 degrees for another 10-15 minutes.  Remove from oven, allow to cool and then slice into sticks.  Heat up some Marinara and enjoy - believe me, this is sooooo good!!

Monday, February 16, 2015

Valentine's Day French Toast

Valentines Day French Toast

Happy Valentine's Day!  I went all out this year for my kiddos - which of course included Heart Shaped French Toast!  Is this the type of breakfast that you would normally avoid or eat and then later feel guilty about?  Don't!  Treat yourself - enjoy life - and rest assured that with a couple easy tweaks you can pack some solid nutrition into this meal for your kids AND for you!

1.  Forget the half n half and sugar in your French toast mix - you don't need it - there is plenty of flavor here without it.  Just dip your bread into a few scrambled up eggs and the result is less fat and sugar for you and more protein per bite!

2.  Use 100% Maple Syrup, forgo the cheaper "Pancake Syrups", and get a huge antioxidant boost from this natural sweetener.  The Awesomeness of Maple Syrup

3.  Top with antioxidant packed Berries - a fav G-Bomb of mine. G Bombs are the bomb!

4.  Don't forget the Cinnamon!  Among many other benefits, it helps lower your risk of heart disease!

This French Toast was so simple that it is silly that I've never done it - just use a cookie cutter in the shape of a heart in your regular bread.  In our case Gluten Free bread was used, dipped solely into a few beaten eggs and cooked in a pan with just a little Butter/ Canola Oil mixture.  Brown it up on both sides, throw it on a plate, top with Cinnamon, a little Pure Maple Syrup and Berries and done = YUM!

Happy Valentines Day from our house to yours!