Tilapia with Broccoli and Mushrooms

Tilapia with Broccoli and Mushrooms
(serves 2)

3 big Talapia fillets
2 cups of sliced Mushrooms
3/4 cup sliced sweet onion
2 cups of Broccoli
1/2 bag of Beef and Broccoli Stir Fry seasoning mix (eg Kikkoman)
Low sodium Soy sauce + water
Extra virgin olive Oil
Salt and Pepper

1. Rinse and cut all the vegetables.
2. In a large skillet or wok - stir-fry vegetables in 1 tablespoon extra virgin olive oil.
3. Season the Talapia with salt and pepper, cook in a large skillet for 2-3 minutes on each side, set aside.
4. Mix the seasoning mix according to the packet, add mixture to vegetables and wok on a high heat for 2-3 minutes.
5. Pour the vegetables over the fish and serve.

*** serve with brown rice

Vegetarian Wednesday: Greek Horta - Sauteed Greens with Lemon and Garlic

Vegetarian Wednesday: Greek Horta - Sauteed Greens with Lemon and Garlic


1 bag of Collard Greens
1 bag of Kale

1 tbsp white distilled vinegar
1 tsp salt
3 tbsp extra virgin Olive Oil
2 Cloves Garlic (minced)
1/2 onion (chopped)
Juice from one lemon or more, based on taste

1. Wash Greens thoroughly.
2. Boil greens in water with salt for about 10 min.
3. Separate greens from water, add vinegar to greens.
4. Mince garlic and chop onions, add to a pan and saute with olive oil.
5. Add greens to this mixture and continue sauteing for a few more minutes.
6. Add lemon and drizzle remaining olive oil to taste.

Spinach Turkey Meatballs

Spinach Turkey Meatballs

1 lb ground Turkey

1 bag chopped fresh Spinach (about 10oz)

1 clove Garlic (minced)

½ medium sized Onion, chopped finely

1 Egg (beaten)

¼ cup whole wheat Bread crumbs

Oregano

Salt and Pepper

1. Preheat the oven to 350 degrees.

2. In a large bowl mix all the ingredients together. Form the mixture into golf ball sized balls and place on a baking sheet. Bake for 25-30minutes.

3. Serve with steamed vegetables or a salad.

Asian Chicken Salad

Asian Chicken Salad
(For dinner - 2 servings, for side salad - 4 servings)

2 Chicken breasts
2 shredded Carrots
1 bag spring mix blend Lettuce
1/4 cup Craisins
2 cups shredded red Cabbage
*Pine nuts (or any kind of nuts)
***Thai sweet chili sauce

Dressing
1 tbsp brown Sugar
2 tsp low sodium Soy sauce
1/3 cup extra virgin olive Oil
3 tbsp rice Vinegar
1 clove of Garlic (minced)
1 teaspoon Ginger (minced)

1. Prepare the dressing 30min ahead of time by combining all the ingredients together,
2. Rinse and slice the chicken into cubes. Heat a skillet on medium heat and cook for a few minutes until done. Season with salt and pepper. ***Toss chicken in a little bit of Thai sweet chili sauce.
3. Add the carrots, lettuce, cabbage and craisins to a bowl and toss.
4. Add the dressing to the lettuce mix and toss, top with the cubed chicken. Serve!

Vegetarian Wednesday: Healthy Salad Wraps with Mushrooms, Onions and Zucchini topped with Sweet Chili Sauce

Vegetarian Wednesday: Healthy Salad Wraps with Mushrooms, Onions and Zucchini topped with Sweet Chili Sauce

(makes 6 wraps)

6 big pieces of lettuce of your choice
1/2 red onion
1 garlic clove (minced)
1 packet of mushrooms
1 Zucchini
Greek seasoning
Thai Sweet chili sauce

1. Chop the onions, mushrooms and zucchini.
2. Start with cooking the onions in a skillet on medium heat, mix in the minced garlic.
3. Add the zucchini and mushrooms to the onions and cook for a few minutes, remember you want to keep the zucchini crisp. Spice with Greek Seasoning or any other seasoning of your choice.
4. Make "shells" of the lettuce and fill with your vegetables, top with Sweet chili Sauce.
5. Serve

Red cabbage and Broccoli Slaw Salad with Lemon Vinaigrette

Red cabbage and Broccoli Slaw Salad with Lemon Vinaigrette
1 small head of Red Cabbage
1 bag of Broccoli Slaw

Lemon Vinaigrette

1/4 cup Red Wine Vinegar

2 tablespoons Dijon mustard

1 teaspoon dried Oregano

1 clove of Garlic, minced

1/2 cup Olive Oil

3 tablespoons fresh Lemon Juice
Salt and Pepper

1/2 tablespoon Sweetener (optional)

1. Whisk red wine vinegar, Dijon mustard, oregano, minced garlic, salt, and black pepper together in a small bowl. Slowly stream olive oil into the vinegar mixture while whisking briskly. Beat lemon juice into the mixture. 

2. Pour dressing into a sealable jar or bottle, seal, and shake until emulsified. Set aside.

3. Finely shred the head of cabbage.

4. In a salad bowl mix the shredded cabbage and broccoli slaw. 

5. Pour the vinaigrette over the salad and toss.

6. Serve!

Tasty Chicken Breast with Healthy Rutabaga Fries

Tasty Chicken Breast with Healthy Rutabaga Fries

1 Medium Rutabaga (will make a little more than 2 servings)
1 big chicken breast or 2 small ones.
Paprika (for the ones that like a little spice to it)
Extra Virgin Olive oil
Salt & Pepper

1. Preheat the oven to 425° degrees.
2. Wash and peel the rutabaga, just like you would a potato.
3. Remove the ends and cut the rest into small french fries size slices – Try to make the slices the same size so they cook evenly.
4. Add a dash of salt and pepper, along with paprika. Drizzle with olive oil.
5. Place the slices on a cookie sheet and bake in the oven for 30 minutes, turning the “fries” halfway so both sides crisp up – Cooking times will vary depending on your oven so keep an eye on them!
6. Rinse the chicken breast in cool water and pat it dry. Season with salt and pepper and cook in the pan until done, about 4-5min on each side till liquids run clear.
7. Remove the "fries" from the oven and serve with the chicken and a side salad.

Healthy Turkey Spring Rolls with a Sweet and Spicy Jalapeno Sauce

Healthy Turkey Spring Rolls with a Sweet and Spicy Jalapeno Sauce
(makes 12 spring rolls)

12 pieces of Filo dough
Half a pound Ground Turkey
1/3 of a medium red Onion
1 packet of Mushrooms
3 cups shredded Cabbage
1 clove Garlic (minced)
3 cups fresh Spinach
1 tablespoon red wine Vinegar
1 tablespoon low sodium Soy sauce
Splash of Hot Sauce

Sweet Jalapeno Dipping Sauce
2 packets Stevia
1 chopped Jalapeno Pepper
1 clove of Garlic
4 tablespoons white distilled Vinegar
1/2 cup of Water
1 tablespoon Red Pepper Flakes

1. Preheat the oven to 375 degrees
2. Place the turkey and minced garlic in a medium saucepan. Cook over medium high heat until evenly brown. Remove from heat and drain.
3. Finely chop the vegetables and cook in another skillet; cook onion, mushroom and cabbage until soft but crispy (about 5-6min). Add vinegar, soy sauce and hot sauce.
4. In a medium bowl, mix turkey together with the cooked vegetables.
5. Chop the fresh spinach and add to the mix.
6. Brush the Filo dough with olive oil, place approximately 2 tablespoons of the turkey and vegetable mixture in the bottom center of the Filo dough, wrap the filo over the mixture, fold in the sides of the filo and roll filo around the mixture to create rolls.
7. Arrange spring rolls in a single layer on a baking pan covered with parchment paper. Brush the rolls with oil. Bake in the preheated oven for 20 minutes, until hot and lightly browned. For crispier spring rolls, turn after 10 minutes.
8. While the spring rolls are in the oven prepare the dipping sauce. Mix all the ingredients in a mixer or a food blender, mix until smooth. 
9. Remove the spring rolls from the oven and serve with the dipping sauce and a side salad.

Asian Chili Glazed Chicken Thighs/Breast

Asian Chili Glazed Chicken Thighs/Breasts
(8 thighs or 4 breasts serves 4 people)

8 thighs (or 4 breasts), skin on
1/2 cup of rice vinegar
5tbs honey
1/5 cup low sodium soy sauce
4tbs sugar free Asian chili sauce
1 clove of garlic (use 2 if you're a garlic fan)
2 packets of sweetener (if needed)
Salt and pepper
Hot Sauce (optional)

1. Whisk the vinegar, honey, soy sauce, Asian chili sauce, garlic, pepper and salt in a bowl (add hot sauce if wanted). Pour half the marinade into a large plastic zipper bag; retain the other half of the sauce. Place the chicken thighs into the bag containing marinade, squeeze all the air out of the bag, and seal. Shake a few times to coat chicken; refrigerate for 1 hour, turning bag once or twice.
2. Preheat oven to 425 degrees
3. Pour the other half of the marinade into a saucepan over medium heat, bring to a boil, and cook for 3 to 5 minutes, stirring often, to thicken sauce. If sauce doesn't thicken, add 2 packets of Sweetener. Remove the chicken from the bag; discard used marinade. Place chicken thighs into a 9x13-inch baking dish, and brush with 1/3 of the thickened marinade from the saucepan.
4. Bake them for 15min, remove from the oven and add another coat of the marinade. Bake for another 25 minutes - depending on how big they are, when you make a small cut the liquid should be clear (breasts need longer cooking time than thighs), not pink or red. Let stand for 5 or 10 minutes and brush the remaining thickened marinade onto the chicken.
5. Serve! 

Vegan Green Beans with Shallots, Olives and Honey Mustard Dressing

Vegan Green Beans with Shallots, Olives and Honey Mustard Dressing

1 pound fresh or frozen green Beans, trimmed
1 tablespoon extra virgin Olive oil
1/4 cup chopped Shallots
1/2 cup Kalamata Olives

Oregano
Salt and Pepper 

1. Bring a large pot of salted water to a boil. Add green beans and boil until tender, about 4-5min. Drain and transfer to a serving plate.
2. Heat oil in a small pan over medium heat. Add shallots and cook until softened and light golden brown. Add shallots to the hot, drained green beans.
3. Garnish with olives and season with oregano, salt and pepper.

Honey mustard
1/4 cup Mustard (preferably Dijon)
1/4 cup Honey
1/2 tablespoon lemon juice
Salt and Pepper

Mix all the ingredients and pour over the beans.

Crispy Chicken Fingers with Vegetables and Low fat Blue Cheese Dressing

Crispy Chicken Fingers with Vegetables and Low fat Blue Cheese Dressing 
(makes about 20 chicken fingers)

3 Chicken Breasts
3/4 cup whole wheat Bread Crumbs
2 eggs
1/2 cup Flax seed meal (you can also use almond- or coconut flour)
2 tablespoons Flax seed (ground)
Extra virgin olive oil
Salt and Pepper

1. Preheat the oven to 350 degrees.
2. Cut the chicken breast into thin strips, place the strips into a large, resealable plastic bag. Add salt and pepper.
3. In a small bowl, mix the eggs,  Pour mixture into bag with chicken, make sure the egg covers the chicken.
4. In another large, resealable plastic bag, mix together the bread crumbs, flax seed meal and flax seed add some more salt and pepper. Place chicken in the flour mixture bag. Seal, and shake to coat.
5. Place parchment paper on an oven pan, spray with a little bit of PAM. Place breaded chickens on it.
6. While chicken is in the oven rinse and cut asparagus and the green pepper. Cook in a skillet on medium heat until done but crispy (about 6-8 min.
7. Take out of oven and turn after 15 min, bake until golden brown and juices run clear (about another 10 min). 
8. Serve the chicken with the vegetables.

Low fat Blue Cheese Dressing
1 cup low fat Greek Yogurt
1/4 cup Vegenaise
1/4 cup crumbled Blue Cheese (low fat)
Salt and Pepper

Mix everything together in a small bowl, serve!

Vegetarian Wednesday - Whole Wheat Couscous with Red Peppers and Feta Cheese

Vegetarian Wednesday - Whole Wheat Couscous with Red Peppers and Feta Cheese

1 packet of Near East whole wheat couscous (any of their seasoned ones)
2 cups pickled red roasted peppers (sliced)
3/4 low fat Feta cheese.

1. Cook the couscous according to the packet.
2. Slice the peppers and crumble the feta cheese.
3. Place the cooked couscous on a serving plate, top with peppers and feta cheese.
4. Serve!

Whole Wheat Pita with Creamy Chicken Salad

Whole Wheat Pita with Creamy Chicken Salad
(for 2 people)

2 whole wheat Pita Bread
1 big Chicken Breast
2 Tomatoes
1 cup chopped red roasted Peppers
1/4 cup red Onion (chopped)
3pcs turkey Bacon (chopped into small pieces)
Low fat Mozzarella
1/3 cup Vegenaise
Salt and Pepper

1. Rinse and cut the chicken and the turkey bacon into small pieces. Cook on a medium heat until done, season with salt and pepper. Set aside.
2. Rinse and chop the vegetables in small pieces, add to a bowl.
3. Mix the vegetables with the chicken and turkey bacon, add Vegenaise and toss.
4. Heat up a sandwich press.
5. Add the chicken salad to the whole wheat pita, top with mozzarella and press until cheese is melted.

Dill Marinated Salmon with a Cold Swedish Mustard and Dill Sauce.

Dill Marinated Salmon with a Cold Swedish Mustard and Dill Sauce.
(3-4 servings)

1 pound salmon filet with skin

1/3 cup extra virgin Olive Oil

1 tablespoon Honey

1/2 cup fresh Dill

 1/4 cup Soy Sauce

1 tablespoon Rice Vinegar

1 clove fresh Garlic, minced
Peppers in different colors
Broccoli

1. In a bowl, whisk together the soy sauce, honey, vinegar, garlic, salt and pepper. Mix in the dill. Pour into a deep bowl that fits the salmon, marinate the salmon serving side down into the marinade. Let stand at room temperature for 30 minutes. 
2. Prepare the Swedish Mustard and Dill Sauce below and set aside.

3.. Add a little bit of oil to a pan on a high heat. When the oil starts that hissing sizzling noise it's ready,  place the salmon with the presentation side down in the pan, always away from you so the oil doesn’t splash. After 1 minute turn down the heat to medium. Cook for 3-4 min on each side.
4. Boil water in a big pot, add the broccoli and cook until soft but crispy (3-4min) set aside.
5. Cook the peppers in a skillet until soft but crispy (3-4min), set aside.

Swedish Mustard and Dill Sauce

3 tablespoons Mustard (Dijon preferred but other mustard works as well)

1-2 packets Sweetener

1/3 cup oil 

2 tablespoons Red Wine Vinegar

1 teaspoon cold water

1/2 cup dill

 Salt and pepper 

Mix all the ingredients together until smooth, chop up the dill and add it to the sauce. 

Super Fast, Easy and Healthy Chili con Carne

Super Fast, Easy and Healthy Chili con Carne
(Serves 4 people)

1 lb Ground Turkey
1 can Chick Peas
1 can Kidney Beans (or any other bean that you like)
2 x 8oz can diced tomatoes
1 medium sized onion
1 cup or water
1/2 tablespoon Chili powder (add more if you want it spicy)
Salt and Pepper

1. Chop the onion and cook on a medium heat until soft, add the Ground Turkey and cook until browned.
2. Drain the beans, set aside.
3. Add the diced tomatoes, Chili powder, salt and pepper to the turkey, let it cook for 5min.
4. Mix in the beans, simmer until the beans are warm (about 5 minutes).
5. Serve with a salad.

Healthier Taco Casserole

Healthier Taco Casserole
(serves 4-6)

1 lb ground Turkey
1 medium sized Onion
1 can of diced tomatoes
1 packet Taco seasoning
1 clove of garlic
1 bag of Multigrain Tortilla Chips
1 big Tomato
1 can of whole kernel corn
Shredded low fat Cheddar cheese

*Low fat sour cream
*Salsa
*Side salad

1. Preheat oven to 350 degrees. 
2. Lightly spray an oven pan with oil
3. In a large skillet, cook and stir ground turkey, garlic and chopped onion over medium heat until brown. Add the taco seasoning.
4. Add the diced tomatoes to the turkey.
5. For a healthier version leave out this part: Crush half the bag of the tortilla chips and spread evenly in the pan.
6. Spoon turkey mix into the oven pan (on top of the chips)
7. Slice the tomato and put on top of the turkey mix, add a can of corn evenly over the tomatoes.
8. Sprinkle some more crumbled chips and grated cheese on top.
9. Bake for 30 to 35 minutes, until the cheese is melted. Serve with the rest of the multigrain tortilla chips, salsa, sour cream and salad.

Vegetarian Wednesday - Crispy Purple Cabbage

Vegetarian Wednesday - Crispy Purple Cabbage 
(for 2 people as a side dish)

1/2 head of purple Cabbage
3 tbsp coconut Oil
Salt and Pepper

1. Set the oven to 375 degrees.
2. Slice the cabbage lengthwise, add to a deep bowl.
3. Add the oil, salt and pepper to the cabbage and toss.
4. Line a baking pan with a non stick baking sheet. Spread the cabbage even and bake in the middle of the oven for 40 min until crispy.
5. Serve!

Healthy Morning Avocado and Vanilla Shake to Kick-start your Day!

Healthy Morning Avocado and Vanilla Shake to Kick-start your Day!

1.5 cup of Water
1/4 of an Avocado
1/2 scoop of vanille Protein powder
A splash of Lemon (if wanted)

Put all the ingredients in a Magic Bullet or a food processor and mix together. Enjoy!

Vegetarian Layered Eggplant and Spinach Lasagna

Vegetarian Layered Eggplant and Spinach Lasagna

2 eggplants
2 cups chopped tomatoes (fresh or from can)

1 yellow onion

8 oz shredded low fat mozzarella cheese

1 bag Fresh Spinach

Sliced cherry tomatoes on top

Salt and Pepper

1. Preheat the oven to 375 degrees.

2. Slice eggplants thinly and salt both sides, place on paper towels for about 15min to reduce the liquid.

3. Spray a large baking dish with cooking spray. Bake eggplant at 375 until soft (about 15 -20min).

4. Chop the onion and cook in a pan until soft. Add spinach and cook until spinach is wilted. Season with salt and pepper.

5. Per the picture - Layer the softened eggplant with chopped tomatoes, spinach and onion mix, cover with mozzarella.

6. Bake the lasagna pieces for another 15 minutes until cheese is slightly browned.

7. Serve with a salad.

Chicken Breasts stuffed with Mozzarella, Tomatoes and fresh Basil

Chicken Breasts stuffed with Mozzarella, Tomatoes and fresh Basil

(2 servings)

2 Chicken breasts

1 Tomato

½ cup low fat Mozzarella

Fresh Basil

Salt and Pepper

***Low sugar Balsamic Glaze

1. Preheat the oven to 450 degrees.

2. Heat a skillet on high heat, season the chicken and cook for 1-2 minutes on each side then lower the heat and cook for another 5-6min until done and liquids run clear.

3. Cut an opening in the chicken breast for the stuffing, making sure you do not go through the other side. Set aside.

4. Slice the tomatoes, wash the basil.

5. Stuff the chicken breasts with tomatoes, mozzarella cheese and fresh basil leaves.

6. Bake in the oven for 5-8min until the cheese is melted. 

No Sugar Cranberry Almond Cookies

No Sugar Cranberry Almond Cookies 
Makes 12 medium sized cookies

9oz raw natural almonds
1/2 cup cranberries (or any other dried fruit you have at home)
1/2 cup Stevia
3 eggs
1/2 table spoon ground flax seed (optional)

1. Put the oven on 350 degrees.
2. Place parchment paper on an oven pan.
3. Use a magic bullet or a food processor to grind the almonds and the cranberries into a flour consistency.
4. Whisk the eggs together with the sweetener and add the almond mix and flax seed. Mix together until it forms a dough.
5. Make small cookies and place on the parchment paper, top with a cranberry or a raw almond.
6. Bake in the oven for 15minutes
7. Serve!

Taco bowls - Baked Spinach Wrap with Chicken, Vegetables and Guacamole

Taco bowls -Baked Spinach Wrap with Chicken, Vegetables and Guacamole
(4 people)

2 big Chicken breasts
2 big Peppers
1/2 onion
4 Spinach wraps
1/2 bag of taco seasoning
***oven tortilla bowl or turn a 12 cup muffin tin upside down

Super Easy and Healthy Guacamole
(makes about 2 cups)

3 ripe Avocados
1/4 cup fat free Greek Yogurt
1 minced garlic clove (make it 2 if you like Garlic)
A few splashes of lime juice
Fresh Cilantro
Salt and pepper

1. Heat the oven to 375 degrees. Bake the tortillas in the oven bowls for 10-15 min. Set aside.
2. Rinse and cut the chicken in 1 inch cubes. Season with half the taco seasoning (add a little bit of water). Cook on a medium heat for a few minutes until done and liquids run clear.
3. Rinse and cut the vegetables length wise. In another skillet - cook the vegetables for a few minutes  add the rest of the taco seasoning.
4. Add the vegetables to the chicken.
5. Prepare the guacamole by mixing all the ingredients together.
6. Add chicken, vegetables and guacamole to the bowls, serve!

Creamy Chicken Salad

Creamy Chicken Salad
(2 people)

1 big Chicken Breast
2 Tomatoes
1 cup chopped red roasted Peppers
1/4 cup red Onion (chopped)
3pcs Turkey Bacon (chopped into small pieces)
1/3 cup Vegenaise
Lettuce
Salt and Pepper

1. Rinse and cut the chicken and the turkey bacon in small pieces. Cook on a medium heat until done, season with salt and pepper. Set aside.
2. Rinse and chop the vegetables in small pieces, add to a bowl.
3. Mix the vegetables with the chicken and turkey bacon, add Vegenaise and toss.
4. Serve on lettuce.

Stuffed Chicken Breast with Mozzarella and Sundried Tomatoes

Stuffed Chicken Breast with Mozzarella and Sundried Tomatoes 

4 Chicken breasts
3/4 cup Low fat Greek Yogurt
1 cup low fat Mozzarella
3/4 cup roasted peppers
1/2 cup sundried tomatoes in oil
1 clove Garlic
Salt Pepper

1. Set the oven to 375 degrees.
2. Rinse and season the chicken.
3. Heat a skillet on high heat, cook the chicken on high heat for 2min on each side. Lower the heat and cook for another 5-6min on each side until done and liquids run clear.
4. Mix the Greek yogurt, garlic and cheese into a bowl.
5. Chop the peppers and tomatoes and add to the yogurt mix.
6. Make a cut in the center of the chicken, stuff it with the yogurt mix.
7. Bake in the preheated oven until the stuffing is melted and hot, about 10min. 
8. Serve with a salad.

Crab and Shrimp Stuffed Shells in Tomato Sauce

Crab and Shrimp Stuffed Shells

14 Shells (preferably whole wheat)
1 small can of Crab meat
1/2 cup chopped red Onion
2 cups chopped Mushrooms
1/4 cup chopped green Onion
1/2 cup chopped Tomatoes
1 clove Garlic (minced)
1/3 cup low fat Ricotta Cheese
6 boiled jumbo Shrimp
Juice from 1/2 Lemon
1/2 cup low fat skimmed mozzarella
Salt and Pepper

Tomato Sauce
1 can Tomato Sauce (16oz)
1 clove of Garlic (minced)
1 tablespoon Oregano
Salt and Pepper

1. Preheat oven to 350 degrees.
2. Bring a large pot of lightly salted water to a boil. Add pasta shells and cook for 8 to 10 minutes or until al dente; Drain and set aside.
3. In a large skillet saute mushrooms, minced garlic and red onions. Cook until evenly brown. Season with salt and pepper. Remove from heat.
4. Boil the shrimp for about 5 minutes, peel them and chop them into small pieces.
5. Chop green onion and tomatoes, put in a bowl and add ricotta cheese, 1/4 cup mozzarella cheese, lemon juice, boiled shrimp and crab meat. Add the onion and mushroom mix and mix together.
6. Stuff the cooked shells with the mixture and place in a baking dish. Sprinkle the stuffed shells with the rest of the mozzarella cheese.
7. Cover with foil, and bake in preheated oven for about 20minutes.
8. Heat up the tomato sauce with garlic and spices.
9. Serve with a salad.

Vegetarian Wednesday - Oven baked Vegetables with Garlic

Vegetarian Wednesday - Oven baked Vegetables with Garlic

20 spears of Asparagus 

20 baby bell Peppers

3 tablespoons extra virgin Olive Oil 

2 cloves of Garlic (minced)

Salt and Pepper

1. Preheat the oven to 400°F.

2. Rinse vegetables; remove the stem from the asparagus.

3. In a bowl: toss vegetables with oil, garlic, salt and pepper.

4. Place the vegetables on a baking sheet. Bake for  20 to 25 minutes. 

5. Serve! 

Swedish Hash "Pyttipanna" with Chicken

Swedish Hash "Pyttipanna" with Chicken 
(for 4 people)

This dish is normally made with potatoes and ham but we're making a healthier version.

2 Chicken Breasts
2 Carrots
2 Zucchinis
1 medium sized Onion
Pickled beets
4 Eggs
Salt and Pepper

1. Chop the onion finely. Rinse the other vegetables, peel the carrots, cut carrots and zucchinis in small pieces.
2. Rinse and cut the chicken breasts in small pieces. Season with salt and pepper. Heat a skillet and spray with cooking oil, cook until done and liquids run clear. Set aside.
3. Heat another skillet. Cook the onion until soft. Add the rest of the chopped vegetables and cook on a medium heat for about 10min until soft but crispy.
4. Add the chicken to the vegetables. Season  to taste.
5. Cook the eggs over easy, you want a creamy yolk for this dish.
6. Serve the hash with the egg and the pickled beets.

Simple Chicken Breast with Tomato, Cucumber and Feta

Simple Chicken Breast with Tomato, Cucumber and Feta 

2 Chicken Breasts
1 Cucumber
3 Tomatoes
Low fat Feta cheese

1. Rinse and season the Chicken.
2. Heat a skillet on high heat, when heated add the chicken and lower the heat to medium. Cook for about 5-6min on each side until chicken is done and liquids run clear.
3. Rinse and cut the tomatoes and cucumber, add to a bowl. Crumble the feta and toss with the vegetables.
4. Serve!

Friday yum - Fruit salad with sugafree Icecream

Friday yum - Fruit salad with sugarfree Ice cream

Chop up your favorite fruit, top with sugarfree ice cream. Enjoy!

Vegetarian Wednesday - Feta Stuffed Mushrooms

Vegetarian Wednesday - Feta Stuffed Mushrooms

10 big Mushrooms (count 2 per person if used as a side dish)
3/4 cup low fat Feta cheese
Salt and Pepper

1. Set the oven to 400 degrees
2. Rinse and remove the stem from the mushrooms.
3. Heat a skillet on high heat, spray with non stick cooking spray and cook the mushrooms on both sides until browned. Season with salt and pepper.  Discharge liquid from mushrooms.
4. Fill the mushrooms with feta cheese and bake in the oven for about 15min or until the cheese has melted.
5. Serve!

How to cook Perfect Chicken Breasts

How to cook Perfect Chicken Breasts 

(Remember - you will always get better results if you marinate your chicken).

1. Select a heavy skillet that can accommodate the chicken breasts in one layer. If the skillet is too large, pan juices can burn; if the skillet is too small, the overcrowded chicken will steam instead of brown.
2. If a chicken breast is significantly thicker in some parts than others, consider pounding it with a meat mallet to even it out.
3. Sprinkle both sides of the chicken with salt and ground black pepper to taste.
4. If the skillet is not nonstick, lightly coat it with nonstick cooking spray.
5. Preheat the skillet over medium-high heat until hot.
6. Place the chicken in the skillet. Do not add any liquid and do not cover the skillet.
7. Reduce the heat to medium and cook until the meat is no longer pink and the juices run clear. This should take 8 to 12 minutes. As the chicken cooks, turn it occasionally so it browns evenly. If the poultry browns too quickly, reduce the heat to medium-low.
8. Chicken breasts are done when the meat is no longer pink and the juices run clear (170 degrees F on an instant-read thermometer). Try not to overcook chicken breasts, as the meat can become stringy and dry.

Fruit Platter with Homemade Sugarfree Nutella

Fruit Platter with Homemade Sugarfree Nutella 

1 cup roasted Hazelnuts
1/4 cup Almond milk (I used unsweetened)
2 tbs Vanilla extract
2.5 tbsp unsweetened cacao powder
3 tbsp Sugar free syrup
1 tbsp coconut oil
3 packets Sweetener

1. In a high powered blender or Magic Bullet blend the Hazelnuts until it looks like butter.
2. Add remaining ingredients and blend well until smooth.
3. Serve!

"Fake Garlic Bread" - Whole Eggplant with Garlic

"Fake Garlic Bread" - Whole Eggplant with Garlic

1 big Eggplant
3 tablespoons Extra virgin Olive oil
1 big clove or Garlic (or 2 small), minced
Salt and Pepper

1. Set the oven to 400 degrees.
2. Mix olive oil, minced garlic, salt and pepper.
3. Rinse and cut the eggplant as if it was a loaf of bread (see picture).
4. Brush the inside of the eggplant with the olive oil mix.
5. Bake in the oven for about 45min (until the eggplant is soft).

Simple Side Salad with Feta Cheese

Simple Side Salad with Feta Cheese

Cucumber
Red Tomatoes
Yellow Tomatoes
Red Onion
Low fat Feta Cheese

1. Cut all the vegetables.
2. Sprinkle with Feta.
3. Serve with any meat or fish.

Warm salad with Chicken in a Sun dried Tomato Vinaigrette

Warm salad with Chicken in a Sun dried Tomato Vinaigrette 
(Serves 4-6 people)

3 chicken breasts 
2 Zucchinis 
15 spears Asparagus 
1/2 red Onion 
1 packet of Portobello Mushrooms 
1/4 cup Balsamic Vinegar
1/2 cup chopped red Onion
2 cloves of Garlic (minced)
1/2 cup Sun dried Tomatoes in oil.
Salt and Pepper

1. Rinse and cut the chicken breasts in 1 inch cubes, season with salt and pepper.
2. Heat a skillet on medium high and cook chicken breast until done and liquids run clear.
3. Chop red onion and sun dried tomatoes finely.
4. In a bowl; mix balsamic vinegar with chopped onion, sun dried tomatoes in oil and minced garlic.
5. Add chicken to the vinaigrette mix (For best results - refrigerate over night, serve cold). 
7. Rinse and cut the vegetables, cook in a skillet on medium high heat until tender but crispy. 
8. Serve the salad with the chicken. 

Skirt Steak with Caprese Salad

Skirt Steak with Caprese Salad

Skirt steak
Ripe tomatoes
Low fat Mozzarella cheese
Fresh Basil
Extra virgin Olive Oil
Salt and Pepper
*Seasoning

1. Prepare an outside grill or set the oven to "broil".
2. Drizzle extra virgin olive oil over the steak and season with your favorite spices.
3. Prepare the salad by cutting tomatoes and mozzarella cheese, add leaves of fresh basil.
4. Add steak to a grill over high heat and cook for 2-3 minutes per side (in the oven about 3-4min per side) for medium rare. Let rest for a few minutes then serve with the salad.

Tasty Salmon with Asparagus

Tasty Salmon with Asparagus

1 big piece of fresh salmon (you can use frozen as well but it won't be as tasty)
About 20 spears of Fresh Asparagus
Magic Salmon Seasoning
Extra virgin Olive Oil
Salt and Pepper 

1. Rinse the salmon in cold water, keep the skin on. 
2. Brush the salmon with a little bit of Extra Virgin Olive Oil. Season the salmon with Magic Salmon Seasoning (both sides).
3. Rinse the asparagus and cut of the stem. Place in a pan and cook for a few minutes, season with salt and pepper.
4. Add a little bit of oil to a pan. When the oil starts that hissing sizzling noise it's ready,  lay the fish down with the presentation side down in the pan, always away from you so the oil does not splash. Cook for 3-4 min on each side.
5. Place the asparagus on a plate with the salmon on top, garnish with lemon.
6. Serve!

Green Beans with Olives and Feta Cheese

Green Beans with Olives and Feta Cheese

1 pound fresh or frozen green beans, trimmed
2 tablespoons extra virgin Olive oil
1/4 cup chopped Shallots
1/2 cup Kalamata Olives
1 cup low fat Feta Cheese
Salt and Pepper 

1. Bring a large pot of salted water to a boil. Add green beans and cook until just tender, 4-5min. Drain and transfer to a large bowl.
2. Heat oil in a small pot over medium heat. Add shallots and cook, stirring occasionally, until softened and light golden brown. Add shallots to hot, drained green beans. Add salt and pepper and toss gently. 
3. Transfer to a serving platter, garnish with olives and feta cheese and serve!

Baked Whole Wheat Onion Rings

• 1 big Onion, cut into ½-inch-thick slices
• 3/4 cup whole wheat Flour
• 3/4 cup Tonic Water
• Cooking spray (preferably coconut oil)
• Salt, Pepper, Garlic powder
• 
  
• 1. Coat baking sheet with cooking spray. 
• 2. Whisk together flour, salt, pepper and garlic powder. Whisk in tonic water to make pancake-like batter.
• 3. Separate onions into rings. Dip each onion ring into batter, coating completely. Place on prepared baking sheet, then place baking sheet in freezer for 20 minutes to set batter on rings.
• 4. Preheat oven to 450 degrees. Bake onion rings 7 to 10 minutes, or until they begin to brown. Flip, and bake 7 to 10 minutes more. Season with salt, if desired.