Kiwi-mango salmon

MAIN DISH

Salmon with mango and kiwi

Ingredients
- a couple pieces of salmon
- half a kiwi - chopped into small pieces
- half a small mango - chopped into small cubes
- olive oil
- handful of fresh parsley flakes - minced
- minced garlic - 2 cloves
- juice of half a lemon
- salt
- pepper
- dill

Directions
- Make sure the salmon is clean.
- Cover the pieces with salt, pepper, dill and a bit of lemon juice. Let sit while preparing the pan.
- Cover the bottom of a pan with olive oil.
- When oil is hot, bring the heat down to low or med-low and add the salmon pieces.
NOTE: Each side should be cooked for about 6-8 minutes.
- When one side of salmon is done, and you turn it around, add the garlic, mango, kiwi and parsley.
- Before taking salmon off the stove, allow it to sit in this mixture for 2-3 extra minutes.

SIDES

Mashed potatoes

Ingredients
- about 2 lbs potatoes
- 1 tbsp butter
- milk
- seasalt
- black pepper

Directions
- Peel the potatoes and cut them in wedges
- Cover them with water, add a bit of sea salt, and bring them up to a boil
- Mash the potatoes, mix in the butter, salt and pepper to taste
- Add milk while mixing the potatoes, until they have a "fluffy" consistency.

Veggie saute

Ingredients
- half a bag of frozen vegetables
- one small shallot - chopped
- two garlic cloves - minced
- handful of minced fresh parsley leaves
- salt
- black pepper
- paprika
- dill
- olive oil

Directions
- Put a bit of olive oil on the bottom of a pan.
- Add the garlic, shallots and spices.
- When the onions are becoming transluscent, add the frozen vegetables, parsley and a little bit of extra dill on top.
- Mix until veggies have cooked through.

Italian-style vegetables

Ingredients:

1 yellow zucchini
1 green zucchini
1 large shallot
1-2 handfuls of baby mushrooms - whole
olive oil
parmesan cheese
salt % pepper
paprika
italian seasoning

Directions:

Slice the zhucchini and shallot into half-inch circles. Leave the mushrooms whole.
Spread the salt, pepper and paprika over the veggies and let them sit while the oil is heating up.
When the oil is hot, arrange veggies into the pan, and sprinkle some italian seasoning over each side as you turn them.
After thoroughly cooked, place veggies on a plate and sprinkle with parmesan cheese.

Lemon shrimp

Ingredientsmedium sized shrimp
1/2 lemon
4-5 lemon wedges
olive oil
salt
pepper
garlic salt

DirectionsCover the bottom of a frying pan with olive oil.
Spice the shrimp and let sit for a few minutes until oil is hot.
Place the shrimp in the pan and squeeze some of the lemon juice in the pan.
Place the lemon wedges in the pan with the shrimp.
Cook the shrimp for 3 minutes on each side. For extra crispness, you can then turn them again and cook for 1 additional minute.

Serve alone or with cocktail sauce.

Easter eggs you can eat without worries.

These eggs are colored using dry red onion peels, without any artificial coloring, making them safe to eat even if the skin breaks while coloring. (Scroll down for pictures.)

You'll need:
- eggs
- red onion peels
- vinegar
- water
- olive oil
- clean cloth

Optional if you want them decorated:
- leaves or petals
- a panty hose - cut into squares so each can fit an egg
- thread
or
- small sharp carving knife

Directions
- Wash your hands and the eggs thoroughly under running water.
- Place the onion peels in a pot.
- If you want to use leaves or petals for decorations, this is the time to do it:
Step 1. - wet the eggs
Step 2. - arrange the leaves on the surface of the egg

Step 3. - put the egg inside a piece of the panty hose making a small sack around it, then tie the end very tightly

- Arrange eggs inside the pot.
- Cover eggs with cold water and add vinegar to prevent egg whites from running in case the eggs get cracked.
- Place on stove top, on medium heat.

- Bring to a boil, then turn down heat and let eggs boil and soak until they are colored. (The longer they are soaking, the deeper the color will be.)

If you decide to carve the decoration into the skin, color the eggs first, and then use a small, sharp carving knife to carve into the peel of the egg.

- When finished, poor a little olive oil onto a cloth and thoroughly coat each egg. This will protect the egg from any bacteria getting to the peel, plus it will make the eggs a lot shinier.

Finished product:

(Please be advised that color may vary depending on whether you use white or brown eggs, as well as on the type of onion peel you choose. Mine are a tad browner than what you see in the picture, but the flash made them more red.)

Eggplant Dip

This is a healthy variation on of my favorite dish when I was a kid. Even when I was so ill, I didn't have an appetite, I would always eat eggplant dip on bread with tomatoes.

Ingredients
2 medium eggplants
1/2 medium onion - minced or ground in the food processor
2-3 tbs olive oil
2 tbs Greek yogurt
salt
pepper

Directions
- Bake or char the eggplants so you can peel the skin off, while thoroughly cooking the eggplants. This can be done two ways:
   1. Char the skin of the eggplants on an open fire by turning them to each side every few minutes ensuring all sides are cooked properly.
   2.Preheat oven to 425 F, poke a few holes with a knife into the eggplants, and wrap them in aluminum foil, then bake them for roughly 45 minutes, turning the eggplants every 15 minutes.
- Peel the eggplants (Careful!!! They will be hot. Let them cool. Alternatively, you can run them under cold water, or soak them in a bowl of cold water until you can handle them.)
- Finely chop the eggplants or run them through a food processor.
- In a bowl, mix the eggplants, onions salt and pepper.
- Gradually add the oil, about 1/4 to 1/2 tbs at a time, and mix vigorously. The oil will be soaked up by the eggplant, and the mixture will turn kind of..."fluffy".
- After you finished adding all the oil, add the Greek yogurt and mix well.

Serve on whole wheat bread, chips or veggies.

French toast - two ways of making them

I am going to present how to make French toast on the stove top and in the oven. Pictures of both can be found next to each preparation mode.
Serves 6.

Ingredients
- 6 slices of whole wheat bread
- 3 egg whites
- 1/2 cup unsweetened almond milk
- 1 tbs agave nectar
- nutmeg
- cinnamon
- tiny bit of sea salt (about 1/8th of a tsp)

Directions

For stove top 

- You will need about 1/4 cup oil, enough to cover the bottom and not allow the bread to stick. I used safflower oil.  
(Tip: the smaller the circumference of the pan, the less oil you need to cover the bottom.)
- Heat up the oil in a pan.
- Dip bread slices in the mixture, thoroughly coating all sides.
- Place the slices in the oil. When done on one side, turn to the other side. 
(I like to cover mine, but make sure to be careful when you remove the cover, as vapors will fall in the hot oil and might spray you.)



For oven

- Preheat oven to 350 F.
- Place a baking sheet on the bottom of a baking pan or cover with nonstick spray..
(If you're not worried about calories, you can grease the pan with butter.)
- Dip bread slices in the mixture, thoroughly coating all sides.
- Arrange bread slices and let bake for about 45-50 minutes or until brown.
(I like to turn them in the middle of the cycle.)


Serve with fresh fruit, jelly, whipped cream or whatever topping you'd like.

Note: the ones on the stove top will be fluffier, while the ones in the oven will be dryer due to the lack of oil saturation. They are both very tasty, and the one in the oven is healthier for those who count their calorie intake.

Egg white omelet with feta, mushrooms, kale and tomatoes.

Serves 1

Ingredients
2 egg whites
1/2 cup sliced mushrooms
1/4 cup onions
1/2 stalk of green onion (just the green part)
1 small garlic clove
1 oz vegetarian feta cheese
2-3 thin slices of tomato
cooking spray (NO hydrogenated fats)
sea salt
black pepper
paprika
parsley flakes

Directions
- Separate the egg whites and put them in a bowl.
- Add a bit of salt, pepper and paprika, and beat the whites until they turn bubbly/foamy.
- In a pan, saute the onions, garlic, mushrooms and kale. Add spices and the parsley flakes.
- Cover the bottom of another pan with cooking spray.
- When pan is hot, add the egg whites. Wait until it starts hardening, then add the cheese to one side of the whites, and cover them with a lid.
- Once the egg whites are hard enough that you can lift them, add the tomato slices and the sauted veggies to the same side you sprinkled the cheese on, and fold the remaining side of the whites over.
- Cook for 1-2 minutes, then carefully turn the omelet to its other side.

Serve with a side salad or toast.

Stuffed mushroom caps with quinoa, almonds and dried fruit

Here is another great recipe for stuffed mushrooms.

Serves 2.

Ingredients
2 portobello caps
1/2 cup quinoa - cooked
1 stalk green onion - thinly chopped
1/4 of a tomato - seeded and chopped into small cubes
2 tbsp dried fruit (dried apricots, cranberries, raisins etc.)
about 6 almonds - quartered
olive oil cooking spray (without hydrogenated oils)
1/2 tbs olive oil
parsley
oregano
dill
Italian seasoning (optional, especially if you have oregano)
paprika
sea salt
pepper

Directions
- Preheat oven to 350 degrees.
- Clean the mushroom caps.

- In a saute pan, add the almonds and toast them for about 2-3 minutes.
- Add a couple pumps of non-stick spray and the green onions. Saute for 1-2 minutes until onions start to become translucent.
- Add the fruit, tomatoes, quinoa, herbs and spices. Stir for a couple minutes until thoroughly heated.

- Spray non-stick spray on the bottom of a baking pan.
- With a brush, cover the mushroom caps all around with olive oil.
- Fill the caps with the above mixture.
- Place in oven and bake until done. (About 30 minutes, but check it every 10 minutes to make sure the mushrooms don't dehydrate and over-cook.)

Serve alone, with a side-salad or steamed veggies.

High protein, antioxidant smoothie - meal.

This smoothie is full of antioxidants as well as vitamins, minerals and protein for an after-workout snack or even a complete meal.

Serves 2.

Ingredients

1 packet of acai smoothie puree
1 banana
about 6 strawberries
4 red kale leaves
2 tbs ground flax
protein powder (full serving for men, 1/2 serving for women)
1 cup unsweetened almond milk




Directions

Mix above ingredients in a blender.
You may add ice to thicken consistency.

They say we "eat" with our eyes, therefore, you may serve it with a slice of orange.

Curried veggies with Greek yogurt.

If you run out of milk, and only have yogurt at home, don't fret! You can still make a delicious vegetable curry to satisfy your hunger and your taste buds.

Ingredients
1/3 lb raw Brussels sprouts - halved
1/2 cup onions - chopped
2 stalks of celery - chopped
1 cup frozen vegetable mix - cauliflower, broccoli, carrots
1/2 cup red cabbage - chopped
1/2 cup non-fat Greek yogurt
1 tbs green curry paste
kaffir lime leaves to taste
cilantro to taste
dill leaves to taste
paprika
pepper
sea salt
non-stick olive oil spray (without hydrogenated oils)

Directions
Spray a couple pumps of non stick spray in a saute pan.
When pan is heated, add the curry paste, vegetables, herbs and spices, and saute until Brussels sprouts are bright green.
Add the Greek yogurt, bring down the heat and keep mixing until thoroughly heated and vegetables are done.

Serve alone or with a side of quinoa, couscous or brown rice.

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. :)