Kale and Tomato Salad with Feta

Kale and Tomato Salad with Feta 

1 pkt of Kale mix (with or without carrots)
1/3 red Onion
2 Tomatoes
Feta cheese
Pine nuts
2 tbsp Extra virgin Olive Oil
Oregano, Salt and Pepper

1. Rinse the vegetables.
2. Add the olive oil to a skillet, cook the kale until wilted. Season with salt and pepper.
3. Slice the onion and tomatoes.
4. Serve the salad with Feta cheese, sprinkle with pine nuts, oregano, salt and pepper.

Friday Dinner - Skinny Salmon Alfredo

Friday Dinner - Skinny Salmon Alfredo 

(serves 4)

3 cups cooked flaked Salmon
12 ounces Whole Wheat Spaghetti (or any pasta)
1 Tbsp olive Oil
2 cloves Garlic (minced)
3 Tbsp whole wheat Flour
1 cup low sodium chicken Broth
1 cup low-fat Milk
3/4 cup freshly-grated Parmesan cheese
Salt and Pepper

1. Cook pasta al dente according to package directions, in generously salted water.

2. Meanwhile - heat olive oil in a large saute pan over medium-high heat. Add garlic and saute one minute, stirring occasionally, Sprinkle with flour, and stir to combine. Saute for an additional minute to cook the flour, stirring occasionally.

3. Slowly add chicken broth, whisking to combine until smooth. Whisk in milk, and bring the mixture to a simmer. Let cook for an additional minute until thickened then stir in Parmesan cheese, salt and pepper until the cheese is melted. Reduce heat to medium-low until pasta reaches al dente.

4. Drain pasta, add the sauce to the paste and top with salmon.

Salmon Patties with Kale

Salmon Patties with Kale

1 big piece of Salmon filet

3/4 cup Almond meal 

2 cup fresh Kale, chopped

1 cup Onion, chopped

1 Egg yolk

1 clove of Garlic, minced

Seafood seasoning

1. Cook the salmon in a skillet on low heat until it falls apart into "flakes".

2. Chop the kale and onion finely.

3. Combine salmon, egg yolk,vegetables and almond meal in a large bowl and mix thoroughly.

4. Form the mixture into patties with your hands.

5. In a non-stick pan over medium heat; cook the patties until golden brown. You will turn once, with a total of about 8-10 minutes of cooking, make sure to turn gently.
6. Serve with a salad.

Meatless Monday - Ratatouille

Ratatouille

 ¼ cup extra virgin Olive Oil

1 ½ cup chopped onions

2 teaspoons garlic (minced)

2 cups diced eggplant, skin on

1 cup diced yellow pepper

2 cups diced zucchini

1 ½ cups chopped tomatoes

Salt and Pepper

1. Heat a big skillet on medium heat with half of the olive oil.

2. Add the onions and garlic to the pan, stir occasionally until they are wilted and lightly caramelized.

3. Add the rest of the oil and then add the eggplant, zucchini and peppers, stir occasionally.

4. When vegetables are soft add tomatoes and cook all together until the tomatoes are done.

5. Serve with a salad (or as a side to meat).

Steak and Bacon Wheels

Steak and Bacon Wheels

8 slices of Turkey Bacon

1 ½ lbs Beef flank steak o 1 ½ Beef top round steak (cut really thin)

Salt and Pepper

Greens of your choice

* Lemon slices

1. Set your oven to broil (you can also cook the wheels in a skillet)

2. In a large skillet cook bacon just until done but not crisp. Drain on paper towels. 

3. Place steak on a cutting board, season steak with salt and pepper. Slice the steak lengthwise in 1 inch slices.

4.  Arrange the bacon lengthwise on the steak. Roll up the meat into pinwheels, secure with wooden toothpicks.

5. Arrange pinwheels on the unheated rack of a broiler pan. Broil 3 to 4 inches from the heat for 12 to 14 minutes or to desired doneness, turning once. Remove toothpicks.

6. Serve with greens of your choice.

Simple Arugula side Salad with Bacon and Sunflower Seeds

Simple Arugula side Salad with Bacon and Sunflower Seeds

Cucumber
Arugula
Red Onion
Sunflower seeds
Bacon, preferably Turkey bacon (count 2 pieces per person)

1. Rinse and cut all the vegetables.
2. Cook the bacon in a skillet, wipe off excessive fat with a paper towel.
3. Add the bacon to the vegetables and toss with a balsamic vinaigrette, add the sunflower seeds.
3. Serve with any meat or fish or make a bigger salad and serve as the main course.

Salad wraps with Turkey, Leaks and Onion

Salad wraps with Turkey, Leaks and Onion 
(makes 6 wraps)

20oz ground Turkey
6 big pieces of Lettuce of your choice (I recommend Iceberg or Romaine)
1/2 medium Onion
1 small Leak
1 Garlic clove (minced)
Greek seasoning (or any other spice you like)
***sweet chili Sauce

1. Chop the leak and onion.
2. Start with cooking the onions in a skillet on medium heat, mix in the minced garlic, set aside.
3. Cook the turkey on a medium heat until done, mix in the onion and leak mix. Spice with Greek Seasoning or any other seasoning of your choice.
4. Make "shells" of the lettuce and fill with your turkey mix, top with Sweet chili Sauce.
5. Serve

Super Easy, Healthier Biscotti with Flaxseed

Super Easy, Healthier Biscotti with Flaxseed 

2 cups whole-wheat Flour

2 tablespoons Flaxseed (ground)

1/2 teaspoon Baking Soda

1/4 teaspoon Salt 

1/3 cup granulated Sugar

1/3 cup packed dark brown Sugar

2 large Egg whites 

1 large Egg 

1 1/2 teaspoons Vanilla extract

1/3 cup dark Chocolate Chips (70%)

3/4 cup Walnuts (or Almonds if you prefer that) 

1. Preheat oven to 350°

2. Whisk egg, egg whites and sugars together, beat with a mixer at high speed for 2 minutes

3. Add flour, flaxseed, baking soda, and salt to the egg mix. Add vanilla and mix well.

4. Fold in chocolate and nuts.

5. Divide dough into 3 equal portions. Roll each portion into a 6-inch-long roll. Arrange rolls 3 inches apart on a baking sheet lined with parchment paper. Pat to a 1-inch thickness. Bake at 350° for 28 minutes or until firm.

6. Remove rolls from baking sheet; cool 10 minutes on a wire rack then Cut rolls diagonally into 30 (1/2-inch) slices. Place, cut sides down, on baking sheet. Reduce oven temperature to 325°; bake for 7 minutes.

7. Turn cookies over; bake for 7 minutes again (cookies will be slightly soft in center but will harden as they cool).

8. Remove from baking sheet; cool on wire rack.

Chicken Breast with Mozzarella and Tomato Salad

Chicken with Mozzarella and Tomato Salad

Chicken Breasts (1 per person)
Arugula Salad
Endive Salad
Grape Tomatoes
Baby Mozzarella
Fresh Basil
Salt and Pepper

Marinade for Chicken

2 Tbsp Honey
2 Tbsp low sodium Soy sauce
2 Tbsp Balsamic Vinegar
Salt and Pepper

1. Place chicken in large resealable plastic bag or glass dish. Add the marinade, turn to coat well.
2. Refrigerate 30 minutes or longer for extra flavor. Remove chicken from marinade. Discard any remaining marinade.
3. Grill chicken over medium heat about 10 minutes per side or until cooked through and liquids run clear. 
4. Place the salad in a bowl together with the tomatoes (sliced in halves), basil and the Mozzarella cheese, season with salt and pepper.
5. Serve the chicken with the salad.

Salmon Caprese

Salmon Caprese
(2 people)

1 big piece of fresh salmon (you can use frozen as well but it won't be as tasty)
Magic Salmon Seasoning
2 cups cherry Tomatoes
1/2 cup low fat Mozzarella cut in cubes
Fresh Basil
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 tomatoes and cut in quarters, add to a bowl.
4. Cut the mozzarella in small pieces, rinse and cut the basil and add to the tomatoes, toss with olive oil, salt and pepper.
5. 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.
6. Serve!

Seared Tuna with an Orange Vinaigrette Spinach Salad

Seared Tuna with an Orange Vinaigrette Spinach Salad
1 big Tuna Steak
3 cups fresh Spinach
1/2 Orange (chopped)
1 cup chopped Watermelon

Orange Vinaigrette
1 tablespoon extra virgin Olive Oil
2 tablespoons white Distilled Vinegar
1/2 tablespoon Orange Zest
1 teaspoon Sweetener
Salt and Pepper

1. Place a skillet over medium-high heat, coat the tuna with olive oil. Season the tuna generously with salt and pepper. Lay the tuna in the hot pan and sear for 1 minute on each side to form a slight crust. Make sure it's warm on the inside, otherwise cook on a really low heat for an additional minute.

2. In a blender mix all the ingredients for the orange vinaigrette.

3. Place spinach, orange and watermelon in a salad bowl, add the vinaigrette and toss.

4. Serve the salad with the seared tuna.

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!