This week was a great one for me. I got the opportunity to work with a fun family and am looking forward to helping them eat cleaner and live a healthier life. I also was informed by another one of my dear clients that her cardiologist was impressed by her cholesterol numbers from a recent blood test. Since working with the doctor (low dose medication) and eating better she dropped her total cholesterol number and raised her good cholesterol (HDL) number. Which made me proud. So this weeks menu was fun and I tried to go back to some of my old school favorites growing up as a kid, and I learned that silkened tofu can really make a soup taste like cream soup without cream and extra calories.... So lets get started on the weeks recipes.
Soup: Non-Cream of Vegetable
1 TBSP Olive Oil
1/2 cup shallots
4 cups of Low Sodium Vegetable Broth
1 Cup Water 2 (12 oz bags of frozen cauliflower thawed)
1 Cup Chopped Red Pepper
1 package of silkened tofu
1 TBSP white wine vinegar
Dash of black pepper
Dash of Sea Salt
Dash of Nutmeg
In a soup pot saute you olive oil and shallots, till they are translucent. Place your vegetable broth and water into the pot till it simmers. Add your vegetables until then are tender. Using a blender or mixer of choice puree your soup either in groups or all together till it becomes pureed. Once blended add your tofu, and white wine. Pour back into your pot and add your remaining seasonings. Serve with Parmesan cheese and enjoy.
Tips: Make sure you have a large enough blender for this recipe; if not use a Cuisinart processor. This is a very clean style soup so you may feel it needs more salt; please try not to add to much there is enough in the broth. This will go great with a turkey sandwich or a large salad.
Elbow Pasta Bake with Vegetables
Ingredients:
1 lb of elbow pasta
1lb of lean ground beef or grass fed beef (93% lean)
1 Zucchini diced
1 (28 oz) can of crushed tomatoes
1 Squash diced
1 TBSP minced garlic
1 TBSP Olive Oil
1 tsp basil
1 tsp oregano
dash of black pepper
1/2 cups of low moisture mozzarella (optional)
Preheat oven to 400 degrees. In a pot heat up your oil and saute your garlic, and beef. Add your crushed tomatoes, and vegetables and let the entire thing cook till the vegetables are tender and the beef is just about done. The meat is going to continue to cook when you place it in the oven. Cook your pasta according to the box, drain and add it to your casserole or baking dish. Take your meat and vegetable pot and pour it on top of the pasta and mix though. Sprinkle the top with cheese mix one final time and place it in the oven for about 20-25 minutes. Remove for the oven let it cool and serve.
Tips: This dish is a healthier spin on baked ziti. With this dish you get smaller pasta, not in a heavy cheeses sauce, and you are adding vegetables which makes the dish filling and healthier.
Soyaki Chicken Breast with Broccoli and Rice Bake
Ingredients:
1 package of chicken breast
1 cup of a Low Sodium Terriyaki Marinade (whole foods had a great Brand)
2 TBSP Sesame Seeds
Take your chicken breast and marinate it overnight in a bag with your sauce and seeds. Preheat the oven to 375. Place on a sprayed baking sheet and cook till done.
Broccoli and Rice Bake
Ingredients:
1 Bag of Fresh Broccoli
1/2 Cup of Brown Rice (instant or regular)
1 Cup Tomato Basil Sauce Parmesan Cheese (optional)
Keep your oven heated. Steam your broccoli in a microwave safe bowl with a little water on the bottom for 2-3 minutes. Cook up rice, and once it is done combine it with your broccoli, and sauce. Place the entire mixture into a baking dish. Stir together and top with cheese. Bake in the oven for 15 minutes remove and serve.
Tips: This was a great side dish. You can use it with anything. It is my go to side for a complete meal. I love the way the broccoli, tomato, and rice work together. If you are not a fan of rice you can use a whole grain small pasta, or quinoa.
Spinach and Goat Cheese Turkey Burgers of a Flat Bread with Sweet Potato Fries Ingredients:
1 Package of ground Turkey
3 oz of Goat Cheese crumbles
1 10 oz frozen spinach or 1 cup of fresh chopped
dash sea salt
dash of pepper
You can use your grill for this or Bake it. Whatever you wish. If you bake it do so at 400 degrees for 30 minutes. Take all your ingredients and mix together. Make your burgers and place on the grill or baking dish. Serve on top of a whole grain flat bread, top with tomato and fresh spinach. Serve with your favorite condiment. Mine would be Greek yogurt Sauce.
Sweet Potato Fries
Ingredients:
3 small sweet potatoes slice into sticks
Olive oil spray
dash of sea salt and pepper
Preheat your oven to 400 degrees. Take your sweet potato and slice them into sticks. Place them on a baking dish and spray with olive oil, and add the salt and pepper. Toss together and cook. Tips: The sweet potato fries are soft and sweet so make sure to watch them. I love this side you really don't feel so guilty eating it, since you are getting a great source of nutrients. So if you are looking for a great and healthy side to compliment your burger give this a try.
Honey Mustard Pork Tenderloin with Whole Wheat Couscous (Zucchini and Carrots added)
Ingredients:
1 Pork Tenderloin
1 Jar of your favorite Honey Mustard (**marinate your pork overnight and tenderize it)
Preheat the oven to 400 degrees. Place your pork in a baking dish and cook till internal temp is about 165 or whatever the package says on your meat. Always check to make sure it is cooked to your liking.
Whole Wheat Couscous with Zucchini; Carrots, Tomato and Olive Oil Ingredients:
1 Box of Whole Wheat Couscous
1 Zucchini Chopped
1 TBSP Olive Oil + 1 TBSP
2 Vine Riped tomato Chopped
1/3 cup diced carrots
Follow the cooking directions for your couscous. In a saute heat up your oil, and add your zucchini, carrots and tomato till tender. Add the mixture to your cooked couscous stir together, add another TBSP of olive oil and serve.
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