Brussels Sprouts Goodness.

If you like Brussels sprouts, here is another great dish for you. It's colorful, and a great source of potassium.






 
Serves 2.


Ingredients

1/3 lb Brussels sprouts - halved
1 cup raw red cabbage - chopped
2 celery sticks - chopped
1/2 cup onion - thinly chopped
1 cup sliced baby portobello mushrooms
1/4 cup almond milk
1/2 tbs olive oil
1 oz shredded part-skim mozzarella cheese
paprika
thyme
dill
cilantro
sea salt (1/8 tsp or to taste)
pepper

Directions

In a saute pan heat up the olive oil on medium heat.
Add the Brussels sprouts, cabbage, celery, herbs and spices. Saute until sprouts and cabbage start to turn bright green.
Add onions and mushrooms. Saute until onions turn translucent.
Add the almond milk. Reduce heat, and stir until thoroughly heated.

Put vegetables on a plate or in a bowl and sprinkle the mozzarella on top.

Serve hot alone or with a side of brown rice or quinoa.

Breakfast sweet potato and banana patties.

Serves 2.

Ingredients
1 sweet potato
1 banana
1 green onion stalk - chopped
1/2 tbs agave nectar
zest of a lemon
cinnamon
nutmeg
a tiny pinch of sea salt
non-stick spray (without hydrogenated oils)

Directions
Peel the sweet potato and cube it.
Place the cubes into water and bring to a boil.
When the potatoes are soft, drain the water.

Alternatively you can bake the sweet potato in the oven at 375 until soft, then mash it.

Add the banana, onions, lemon zest and spices and mash them.
Form the patties from the mash. (Since I didn't use flower, the patties will be soft, so handle carefully.)
Put a couple pumps of non-stick pray into a pan. When heated, grill the patties until brown.

I like mine a tad burned, so I push the patty against the bottom of the pan. You are welcome to just lightly brown it.

Serve with fruit, light whipped cream or  light syrup.

Sweet potato and cauliflower mash

Serves 2.

Ingredients
1 medium sweet potato
1 cup raw cauliflower florets
1/4 cup unsweetened almond milk
1/4 tsp cilantro
sea salt to taste
black pepper to taste
nutmeg to taste
cinnamon to taste





Directions
Peel and cube the sweet potato.
Put the sweet potato cubes on the stove in a pot and bring to a boil.
Add the cauliflower to the potatoes.
Boil the sweet potatoes and cauliflower until soft.
Drain water, add spices and cilantro.
Slowly add the almond milk and mash until well mixed.

Serve as a side dish.

If you like butter in your mash, you can add butter or olive oil. I just like mine without the extra fat.

Saute of veggies with the main ingredients from the cabbage family.

A vegetable saute with the main ingredients from the cabbage family, such as Brussels sprouts, red cabbage, cauliflower and broccoli.

Serves 4.

Ingredients
2 cups Brussels sprouts - halved
1 cup red cabbage - chopped
2 stalks celery - chopped
1 small yellow zucchini
1 small green zucchini
1.3-1.5 cups frozen vegetable medley - carrots, cauliflower, broccoli
1 cup mushrooms - slices
1/2 cup onions - chopped
2 garlic cloves
2 tsp fresh squeezed lemon juice
parsley
cilantro
dill
sea salt
black pepper
non-stick spray (without hydrogenated oils) or 1 tbs olive oil
crushed pepper flakes (optional)

Directions
In a saute pan heat up the non-stick spray or olive oil.
Add the Brussels sprouts and red cabbage. Saute for 1-2 minutes.
Add the frozen vegetables and celery. Saute until soft.
Add the onions, garlic, zucchini, mushrooms, herbs, spices and lemon juice. Mix continuously while sauteing until done.

Italian stuffed mushrooms

Serves 2.

Preheat oven to 350 degrees.

Ingredients
2 portobello (portabella) mushroom caps
1/4 cup onions - chopped
2 slices of tomato - halved
1 oz shredded part-skim mozzarella
1 tbs olive oil 
cooking spray (olive oil spray without hydrogenated oils) or parchment paper

oregano or Italian seasoning
parsley
basil - fresh or dry
paprika
sea salt
pepper

Directions
Clean the mushroom caps.
Lightly brush some of the olive oil all around the caps.
Put the onions inside the caps.
Add the paprika, sea salt and pepper.
Arrange the tomato slices on top.
Add the dry herbs. (If using fresh basil, do not add that just yet.)
Drizzle the remaining olive oil on top. (Optional. I just spray one pump of the non-stick olive oil spray.)

Spray a few pumps of cooking spray or put parchment paper on the bottom of a baking sheet.
Arrange the portobello caps on the baking sheet.
Bake in the oven for about 15 minutes.

After 15 minutes take the mushrooms out and add the shredded mozzarella and fresh basil.
Bake until cheese is melted and mushrooms are done.

Serve with garlic toast, garlic bread or whole wheat pasta.

Garlic toast is made by smearing a clove of garlic over toast.

Sweet potato and cauliflower mash with vegetable saute.

If you'd like to replace regular potatoes with a healthier option, use sweet potatoes! Here is a recipe that uses sweet potatoes and cauliflower to make a side-dish, while the main dish is a vegetable saute, where the main ingredients are from the cabbage family, such as Brussels sprouts, red cabbage, broccoli and cauliflower.

Sweet potato and cauliflower mash

Serves 2.

Ingredients
1 medium sweet potato
1 cup raw cauliflower florets
1/4 cup unsweetened almond milk
1/4 tsp cilantro
sea salt to taste
black pepper to taste
nutmeg to taste
cinnamon to taste

Directions
Peel and cube the sweet potato.
Put the sweet potato cubes on the stove in a pot and bring to a boil.
Add the cauliflower to the potatoes.
Boil the sweet potatoes and cauliflower until soft.
Drain water, add spices and cilantro.
Slowly add the almond milk and mash until well mixed.

Serve as a side dish.

If you like butter in your mash, you can add butter or olive oil. I just like mine without the extra fat.

Vegetable saute

Serves 4.

Ingredients
2 cups Brussels sprouts - halved
1 cup red cabbage - chopped
2 stalks celery - chopped
1 small yellow zucchini
1 small green zucchini
1.3-1.5 cups frozen vegetable medley - carrots, cauliflower, broccoli
1 cup mushrooms - slices
1/2 cup onions - chopped
2 garlic cloves
2 tsp fresh squeezed lemon juice
parsley
cilantro
dill
sea salt
black pepper
non-stick spray (without hydrogenated oils) or 1 tbs olive oil
crushed pepper flakes (optional)

Directions
In a saute pan heat up the non-stick spray or olive oil.
Add the Brussels sprouts and red cabbage. Saute for 1-2 minutes.
Add the frozen vegetables and celery. Saute until soft.
Add the onions, garlic, zucchini, mushrooms, herbs, spices and lemon juice. Mix continuously while sauteing until done.

Apple-almond salad.

Serves 2.

Ingredients

1/2 green Granny Smith apple - thinly sliced
10 almonds halved - raw or lightly roasted
1.5 cups spring mix
1/2 tbs almond butter
1/2 tbs agave nectar
fresh squeezed lemon juice - about the amount squeezed from two lemon wedges
1/16 sea salt for a bit of saltiness

Directions

If you'd like your almonds toasted, put them into a hot saute pan (without any oil) and let them toast for a few minutes stirring them continuously.

Dressing
Thoroughly mix the almond butter, agave nectar, lemon juice and sea salt.

Arrange the spring mix, apple slices and almonds on a plate or a bowl.
Sprinkle the dressing on top.
Garnish with a couple lemon wedges.

Summer salad with lightly toasted walnuts, fresh lemon juice and agave.

Serves 2.

Ingredients
- 2 stalks of celery
- 2 carrots
- 4 red radishes
- 1 red bell pepper
- 1/2 cucumber
- 2 green onion stalks
- 1/4 cup walnuts - chopped
- juice of half a lemon
- 1/2 tbsp agave nectar
- cilantro (optional)
- sea salt and pepper to taste (optional)

Directions
- chop or julienne veggies
- mix veggies in a bowl or arrange on a plate
- in a pan, lightly toast the walnuts for 1-3 minutes constantly stirring them
- sprinkle the walnuts over the veggies
- add spices to the salad, if desired
- squeeze lemon juice over the salad
- drizzle the agave nectar
- sprinkle the cilantro on top (optional)

Serve with a garnish of lemons.

Baked stuffed bell pepper.

Serves 2

Ingredients
1 red bell pepper
1/2 cup onions - chopped
2 garlic cloves
1 cup sliced baby mushrooms
1 cup no salt added tomato sauce
1 cup strained tomatoes
1 egg white (can use water or egg substitute instead)
1-2 packets truvia
2 pumps of no-stick cooking pray (Make sure there's no hydrogenated oil in it.)
parsley flakes to taste
basil to taste (if using fresh basil, chiffonade the leaves)
salt, pepper and paprika to taste

- Preheat oven to 350 degrees.
- Cut the bell pepper in half.

Stuffing
- In a food processor grind the mushrooms.
- In a bowl, mix the mushrooms, cooked quinoa,  half the onions, 1 clove of garlic, egg white, salt, pepper, paprika and parsley.
- Stuff the pepper halves with the stuffing made above

Sauce
- In a pan, spray a couple pumps of non-stick spray and saute the rest of the onions and the remaining garlic clove. Add herbs and spices as desired. (If you're using fresh basil, don't add it now; please see end of directions for instructions.)
- When translucent, add the tomato sauce and strained tomatoes. Mix until thoroughly heated.

Directions
- Pour some of the above sauce on the bottom of a baking dish. Arrange the stuffed pepper halves in the dish, then pour the rest of the sauce over it.
- Place into oven and cook until peppers are soft (about 60 minutes.)
- If you're using fresh basil, take the peppers out after 50 minutes and add the basil chiffonade, then put them back into the oven for the remaining 10 minutes.

For more color, use orange or yellow bell peppers. Avoid the green ones, as they're not as sweet as their red, orange and yellow counterparts.

Curried vegetables.

I made curry for the first time, but instead of using coconut milk, I decided to use almond milk, as it is less fatty and has less calories.

Serves 4.

Ingredients
2 stalks of celery - thinly cut
1 medium carrot - julienne
1/2 red bell pepper - julienne
1/2 cup mushrooms
1/2 yellow onion
2 green onions - chopped very small
2 garlic cloves - minced
1/2 tbs olive oil
1 cup almond milk (for traditional curry use coconut milk, but it will have more calories and fat. Can also use regular or yogurt milk with coconut essence.)
2 tbs curry paste
1 tbs kaffir lime leaves
paprika, pepper and cilantro to taste

Directions
- Saute the onions, green onions in the olive oil for a couple minutes until see-through.
- Add the spices, curry paste and kaffir lime leaves and stir until well mixed.
- Add the vegetables and saute while constantly stirring to mix well.
- When the vegetables start to soften, add the milk and stir until thoroughly heated.

Serve hot over rice with a garnish of fresh cilantro.

This recipe makes a curry with a bit of heat to it. If you'd like it milder, use less paste, and maybe skip the black pepper. I like my Thai dishes spicy. :)

Low-Sodium Asian Stir-Fry.

Who says Asian food has to be high in sodium, and it's generally unhealthy? Here's an easy recipe if you crave Asian stir-fry, but you don't want all the salt you would ingest if you ate out.

Also, some ingredients are cheaper at specialty stores, such as the soy sauce, sesame oil and bamboo shoots.

Serves 4.

Ingredients
1 tbsp sesame oil
3 tbsp less-sodium soy sauce
2 cloves of garlic
1/3 to 1/2 cup of the following vegetables:
- onions
- bell peppers
- cauliflower
- broccoli
- red cabbage
- yellow zucchini
- green zucchini
- celery
- carrots
- mushrooms
- bamboo shoots
Dry spices to taste:
- paprika
- chilly pepper flakes
- Cayenne pepper

Directions
- Put a wok on the stove and when hot add the sesame oil and soy sauce.
- When the wok and wet ingredients are thoroughly heated, add the dry spices and the veggies.
- Stir continuously until done. (Since veggies lose a lot of their nutrients when cooked, I only stir-fry them until they're a bit tender, and they're  thoroughly coated with the wet and dry  ingredients.)
- Serve with brown rice or a side of seaweed.

Directions for seaweed.
Put the seaweed in boiling water for 1 minute. Strain and serve.

Tuscan Vegetable Soup

Serves 4.

Ingredients
1 cup diced tomatoes - no salt added
1 cup celery or about 2 stalks - chopped
1 cup carrots or about 2 medium carrots - chopped
1 cup red cabbage
1 can cannellini beans (wash them if you can't find ones without added salt)
1 cup kale - chopped
1 medium or 2 small yellow onions - chopped
2 gloves of garlic - minced
4 cups of low sodium vegetable stock (You may need more if you like yours more soupy.)
couple pumps of non-stick spray (*without* hydrogenated oils, preferably olive oil based)
sea salt to taste
pepper to taste
Tuscan seasoning (or you can mix it with , basil, fennel, rosemary, oregano, paprika) to taste
2 bay leaves


Directions
- Spray a couple pumps of the cooking spar on the bottom of a pot.
- Add vegetables and spices, and saute for 3-4 minutes until translucent.
- Add the diced tomatoes, beans and vegetable stock.
- Bring to a boil, then let simmer for about 30 minutes. (Remember to taste and add more spices if needed.)
- Remove bay leaves from soup.

Serve hot, garnished with fresh basil and chives, as well as low fat sour cream (or non-fat Greek yogurt).

Delicious Tomato-Basil Soup

Ingredients
2 3/4  cups Strained tomatoes (1 bottle of Bionature Strained Tomatoes)
1 3/4 cups Diced tomatoes - No salt added (1 can of 365 no salt added diced tomatoes)
1 3/4 cups tomato sauce - No salt added (1 can)
1 cup almond milk - unsweetened
1 large or 2 medium shallots - whole
2 garlic cloves - minced
1/2 tbsp olive oil
1/2 cup water (optional)
fresh basil (chiffonade) to taste
sea salt to taste
black pepper to taste
thyme to taste

Directions
In a pot, saute the minced garlic in the olive oil, add salt, pepper and thyme.
After a minute or two pour over the garlic the diced tomatoes, the strained tomatoes, tomato sauce and almond milk. (Careful, pouring the tomatoes so the hot oil doesn't splash everywhere.)
If you choose to add water, do so now. - I just used the water I cleaned the strained tomato bottle with.
Add the truvia packets and the whole shallots.
Bring to a boil, and let simmer for about 20 minutes.
Add the fresh basil and simmer for another 5 minutes.

Serve hot, garnish with fresh basil leaves

Cucumber-Edamamde Dip

Ingredients:

2 cups shelled edamame
1/2 cucumber
5 green onions
2 cloves of garlic
1/2 tbs tahini paste (optional)
juice of 1 lemon
1 tbsp olive oil
agave nectar to taste
cumin to taste
black pepper to taste
dill to taste
sea salt to taste (I added 1/4 tbsp)

Directions: 
Grind the edamame, cucumber, garlic and onions in a food processor.
Mix in the tahini paste, olive oil, lemon juice, agave nectar and spices.