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Ratatouille

Ratatouille

Ingredients:
  • 3 tablespoons olive oil
  • 1 small onion, thinly sliced
  • 3 cloves garlic, peeled and diced
  • 1 bay leaf
  • 3 cups eggplant, chopped
  • 1-1/4 cups Roma tomatoes, halved
  • 1 medium zucchini, cut length-wise and thinly sliced
  • 1 medium yellow bell pepper, thinly sliced
  • 1/2 cup fresh basil leaves, thinly sliced
  • 1 teaspoon pink salt
  • Ground pepper to taste
  • Instructions:
    • Heat olive oil over medium-high in a large sauté pan.
    • Sauté onion, garlic, and bay leaf until translucent. Stirring occasionally to avoid sticking.
    • Add eggplant and continue cooking 8-10 minutes until eggplant is soft.
    • Reduce heat to medium and add tomatoes, zucchini, bell pepper, and salt.
    • Cook an additional 5 minutes or until vegetables are soft.
    • Remove from heat, add basil, and pepper to taste.

    Serve Ratatouille alone or over steamed rice, eggs, or tofu.


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    Strawberry Caprese Salad Skewers

    Strawberries are one of my favorite things about summer. As a child I picked strawberries to earn spending money, I think I ate more than I picked, but fortunately we were not charged for eating the profits.

    There is something about the strawberry’s sweetness and slight tanginess that appeals to me and I try to make good use of them in my summer recipes.

    The great thing about strawberries is that not only are they delicious, but they are packed with nutrients as well! Strawberries are loaded with antioxidants. Antioxidants help prevent damage to the body’s cells and can reduce the risk of heart disease, improve cognitive function (aka improve memory), protect the eyes from diseases like macular degeneration and cataracts, and even help prevent cancer. Strawberries also contain high levels of Vitamin C which supports immune system function. In addition, strawberries contain potassium and magnesium which can aid in lowing blood pressure.

    One of my favorite summer strawberry recipes is Strawberry Caprese Salad Skewers. Creamy mozzarella combines with sweet strawberries, tangy tomatoes and crisp basil topped with a sweet tang of balsamic vinegar. This is a fun delicious recipe that makes a terrific appetizer or side dish for a picnic or summer potluck.

    Strawberry Caprese Salad Skewers

  • Ingredients:
  • Marinade:
    • 2 Tablespoons balsamic vinegar, plain or strawberry infused
      2 Tablespoons extra virgin olive oil
      Salt and pepper to taste

    Skewers:

    • 8 bamboo skewers, 6-8″ long
    • 24 ciliegine mozzarella balls
    • 24 cherry tomatoes, washed and dried
    • 16 strawberries, washed, dried and halved
    • 2 large bunches sweet basil, enough for 24 leaves, washed and dried
    • 2 Tablespoons balsamic vinegar
    Instructions:
      Whisk together balsamic vinegar, olive oil, salt, and pepper in a medium sized bowl.
      Add mozzarella balls and marinade in the refrigerator for 1-2 hours.
      Wash and dry tomatoes, strawberries, and basil.
      To make skewers, slide 1 strawberry half to the end of the skewer followed by 1 basil leaf, 1 mozzarella ball, and finally 1 tomato, repeat 2 more times and finish with an additional half strawberry . Repeat the process for all 8 skewers.
      To serve, arrange skewers on a serving tray and drizzle with additional balsamic vinegar.

    If you do not want to go to the trouble of making skewers, combine marinade, mozzarella, tomatoes, strawberries, and 1/3 cup thinly sliced basil leaves in a bowl and gently mix. Serve over spinach or kale.

    ENJOY!


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    Pineapple and Papaya Salsa

    Salsa is a fun and delicious way to add fruits and vegetables to your diet. Whether they are made with tomatoes, peppers, or tropical fruits like the recipe today, salsa can be eaten alone, with tortilla chips (in moderation of course), or used to garnish fish, meat, tofu, or eggs.

    This pineapple and papaya salsa is loaded with beta-carotene, vitamin C, and enzymes that can help support and improve digestion.

    Pineapple and Papaya Salsa

    Ingredients:
    • 2 cups pineapple, cut into 1/2″ chunks
    • 2 cups papaya*, cut into 1/2″ chunks
    • 1/2 medium red onion, chopped
    • 1 jalapeno pepper, seeded and diced
    • 1/4 cup fresh cilantro, chopped
    • 2 tablespoons pepitas
    • 1 tablespoon extra virgin olive oil
    • 1 teaspoon lime zest
    • 1 teaspoon lime juice
  • Instructions:
    • Combine all ingredients in a nonmetal bowl and mix well.
    • Cover and place in refrigerator for 4-6 hours to allow flavors to mingle.

    Serving size= 2 Tablespoons

    Serve over chicken, pork tenderloin, grilled tofu, or a green salad in place of dressing.

    * If papaya is unavailable try mangos. Yum!


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    Road Trippin Trail Mix

    Having a quick, easy to eat, healthy snack when your on the road can help you stick to your nutrition goals. This recipe combines healthy nuts and antioxidant laden blueberries with freeze dried soy beans for protein, and dark chocolate nibs for a little treat.

    Ingredients:

    • 1/2 cup freeze dried blueberries
    • 1/2 cup freeze dried soy beans or lentils
    • 1/4 cup dried cherries, unsweetened
    • 1/4 cup raw almonds
    • 1/4 cup raw walnuts
    • 1/4 cup raw cashews
    • 1/4 cup pepitas or sunflower seeds, shelled
    • 1/4 cup dark chocolate nibs, optional

    -Combine all ingredients in a bowl and mix well. Measure by 1/4 cup into 10 individual containers/snack bags.

    *Add variety by changing up the nuts. Pistachios, hazelnuts, or Brazil nuts are great options.


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    Berry Delicious Avocado Toast

    Sweet berries and creamy avocado come together on crunchy toast for this breakfast favorite! Oh yeah, and it is nutritious! The avocado provides healthy monounsaturated fatty acids, fiber, and potassium, while the berries supply antioxidants, vitamin C, and manganese.

    Berry Delicious Avocado Toast

    Ingredients:
    • 2 slices multigrain bread or gluten free bread
    • 1 large avocado, ripened
    • 1/3 cup blueberries, rinsed
    • 1/3 cup strawberries, rinse and quartered
    • Cinnamon, to taste
    Instructions:
    • Scoop avocado into a small bowl and mash with a fork until smooth.
    • Gently fold in blueberries and strawberries.
    • Toast the bread in a toaster or in a skillet*
    • Top each slice of toast with 1/2 of the avocado mixture and sprinkle with cinnamon if desired.

    Serves 2

    *If you do not have a toaster, you can toast the bread in a skillet: brush both sides lightly with butter, place in a skillet preheated over medium heat, grill until lightly browned then flip over and repeat on the other side.

    This toast is great alone and makes a terrific side dish to a green salad or eggs.

    ENJOY!

    Are you ready to learn more about eating healthy? My nutritional coaching program can help you develop healthy eating habits that will last a lifetime. Sign up now!


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    Watermelon Quinoa Salad

    Nutty red quinoa and sweet, crunchy watermelon combine in this unique and delicious summer salad.

    Watermelon Quinoa Salad

    Ingredients:
      3/4 cup red quinoa
      1-1/2 cup water
      1-1/2 cup watermelon, seeded and cubed
      2/3 cup flat leaf parsley, coarsely chopped
      2 scallions, sliced
      1/3 cup feta, crumbled
      2 tablespoons lemon juice
      1 tablespoon extra virgin olive oil
      2 teaspoons lemon zest
      Salt, to taste
    Instructions:
    • Rinse and drain quinoa.
    • In a sauce pan, bring water to a boil, add quinoa and cook for 20 minutes. Let stand for 10 minutes.
    • Fluff quinoa with a fork and set aside to cool.
    • Once quinoa cools, mix in watermelon, parsley, scallions, lemon zest, lemon juice, and olive oil.
    • Toss to coat and salt to taste.
    • Fold in feta cheese.

    Serves 4


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    Kale Stuffed Portobello Mushrooms

    Kale Stuffed Portobello Mushrooms

    Ingredients:
      4 cups kale, cleaned and coarsely chopped
      1 large Red Delicious apple, cored and cut into bite-sized pieces
      1 large yellow bell pepper, seeded and chopped
      1 medium red onion, thinly sliced
      2 cloves garlic, minced
      2 tablespoons water or vegetable broth
      1 tablespoon rice bran oil
      Salt, to taste
      Pepper, to taste
      4 large Portobello mushroom caps, cleaned and stems removed
      1/2 cup goat cheese or non-dairy cheese, crumbled
      2 tablespoons balsamic vinegar
    Instructions:
      In a large skillet, heat oil over medium heat. Add onion and garlic and cook until tender.
      Add apples, yellow pepper, water/broth, and salt and pepper. Cook 3-4 minutes until apples soften.
      Add kale, cover and cook an additional 4-5 minutes.
      Place kale mixture in a bowl and allow to cool slightly.
      Preheat oven to 375 degrees.
      Divide kale mixture evenly between 4 Portobello mushrooms.
      Line a baking sheet parchment paper.
      Place stuffed mushrooms on baking sheet and place in oven. Bake for 15 minutes.
      Remove mushrooms from oven, sprinkle each with 2 tablespoons goat cheese, bake an additional 10-15 minutes.
      To serve, drizzle with balsamic vinegar.