Sundays…  Love this day.  I know later I’ll be watching the Giants game and playing with my new puppy so it doesn’t get too much better.  I made this delicious egg scramble to start the day.  I believe that rather than adding tons of cheese – load up on the lean meat additions and/or VEGETABLES!  I love my vegetables – threw in 3 of my favorites: red onion, spinach, and tomato.  Try this tomorrow morning – the prep work is a piece of cake!

Ingredients

• 3 eggs: 1 whole, 2 whites
• 1 turkey sausage link, pre-cooked and chopped
• 1/2 c raw spinach greens, minced
• 1/2 c tomato, diced
• 1/4 c red onion, minced
• Olive oil spray (to coat the frying pan)
• TO TASTE / OPTIONAL: crushed black pepper, paprika, and sea salt

Supplies

• Cutting board
• French knife
• Measuring cups (1/2 and 1/4 size)
• Frying pan
• Spatula

Methodology

1. Allow for the frying pan to heat up then coat with olive oil spray and add in the raw ingredients (red onion, tomato, and spinach).  Allow for browning while moving the items around the pan.
2. Add in the turkey sausage link – mix well.  Allow for the meat and vegetables to sit for a bit to allow for crispness to occur.
3. Whip the eggs before adding them to the pan.  Combine the eggs with the meat/vegetable mixture.  Mix items well in the pan.
4. Remove from heat after 2-3 minutes to prevent over drying the product (I like my eggs to be a bit moist).
5. Now go and feast!

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Now I can enjoy my Sunday properly with Theodore “Teddy” Roosevelt!

It is becoming super cold outside!  Rather than to make something hot and creamy I decided to make something new and mix some bold flavors.  This salad is certainly different but does a fantastic job of mixing the tart taste from berries with the spice used for preparation of the shrimp. I must say it was absolutely de-lishhhh!

Ingredients

• 1/2 c black:berries, whole
• 1/4 c strawberries, sliced
• 1/2 c beefsteak tomatoes, diced
• 1/4 c cucumber, diced
• 1/4 c red pepper, diced
• 2 tbsp red pepper, minced
• 1 cup mixed baby salad greens
• 10 frozen shrimp (tails attached or detached)
• Montreal Steak Seasoning spice (*I used McCormick)
• 2 tbsp balsamic vinegar (*I used Modena, Italy aged balsamic)
• Olive oil spray (to coat frying pan and mist over the shrimp)
• 1 tbsp olive oil

Supplies:

• Bowl for finished salad
• Frying pan
• Spatula
• Cutting board
• French knife

Methodology

1. Place greens in a bowl.  Add the following additions: cucumber, red pepper, tomato, and red onion then add the berries (strawberries and blackberries).  Set aside.
2. Coat pan with olive oil spray and heat.  Add frozen shrimp to the heated pan then mist with the olive oil spray then cover as desired with the Montreal Steak Seasoning spice.  Use the spatula to turn shrimp to allow for even browning.  Set seasoned shrimp aside.
3. Top the salad greens with the seasoned shrimp then drizzle/distribute balsamic vinegar and olive oil evenly over the dish.  This allows the vinegar and olive oil to absorb the spice from the shrimp thus adding more flavor throughout the dish.
4. Grab a fork and enjoy!

FUN FACT:  A 1-ounce serving of shrimp contains 6 grams of lean protein!

This lovely dish contains beta carotene, a color pigment of vitamin-A, that helps to enhance the immunce, digestive and reproductive system.  Just one serving meets an adult’s dietary needs of vitamin-A.  Therefore if you’re looking to impress your dinner guests – this is an excellent appetizer choice!

Ingredients

• 1 pound sweet potatoes, peeled and cut into 1-inch pieces (I used canned sweet potatoes, drained and rinsed well)
• 1 can (19.5 ounces) chickpeas, drained and rinsed well
• 1/4 c fresh lemon juice (from 1 lemon)
• 1/4 c tahini
• 2 tbsp olive oil
• 2 teaspoons ground cumin
• 3 garlic cloves, chopped finely (I used 4 – absolutely love garlic)
• TO TASTE:  Coarse sea salt and ground pepper
• Optional:  Whole grain crackers or pita slices and/or crudites

Supplies

• Large pot (to boil potatoes if you are using fresh sweet potatoes versus canned)
• Food processor
• Measuring spoons and cups
• Large mixing bowl
• Large mixing spoon
• Serving container or plate

Methodology

1. Boil water in usual fashion and add sweet potatoes (only if you are using fresh sweet potatoes that are too hard to cut) for about 10 to 12 minutes until tender to the touch.  Remove from water and cut into 1-inch pieces.  If using canned then strain and rinse off the sweet potatoes to remove the excess sodium and other additives that are used to preserve during the canning process.
2. Transfer the sweet potatoes to a food processor or mash up by hand.  Combine the chickpeas, lemon juice, tahini, oil, cumin, and garlic with the sweet potatoes – puree or mash well.
3. If desired: Season with salt and pepper.
4. Refrigerate in an airtight container for 1 day or a few hours prior to serving.
5. Serve with your choice of the following:  whole grain crackers or crudites (I used tortilla chips and celery).

Nutrient Content per Serving: 229 calories, 14 grams carbohydrate, 8 grams protein, 9 grams fat (17% mon and 31% poly – 0% saturated), 0 grams cholesterol, 6 grams fiber, and 1,815 micrograms vitamin-A

FUN FACTS:

• Sweet potatoes are a fantastic source of vitamin-A which provides antioxidant benefits to prevent cellular damage, contains anti-inflammatory properties, and is shown to help with blood sugar control.
• Garlic has been long believed to help cure the common cold.  Recently more and more scientific-based evidence is verifying the cardiovascular benefits associated with garlic such as management of blood pressure and cholesterol levels.
• Olive oil helps to improve blood cholesterol levels, lower blood pressure/recude the risk of hypertension, fight cancer, and may assist with blood sugar control thus decreasing possible risk of type II diabetes (contains necessary mono-and polysaturated healthy fats)

I am currently adhering to a moderate carbohydrate and high protein diet.  This is a great lean mean addition to meals!  These stuffed peppers are a great source of lean biologically available protein and are low in carbohydrate and fat.  This dish is flavorful and juicy!  They’ve got some spice and spunk.  Enjoy!

Ingredients:

• 2 bell peppers, assorted colors (I prefer green and red)
• 1 tablespoon extra virgin olive oil
• 1 egg (yolk and whites)
• 1 scallion, minced
• 1 pound, ground beef (93% fat-free)
• TO TASTE: Garlic powder and paprika

Supplies:

• Mixing bowl
• Mixing spoon (optional)
• Baking pan
• Tin foil
• French knife
• Cutting board

Preparation Steps:

1. Preheat the oven to 350 degrees.
2. Cut the tops from the peppers, cut vertically, and remove seeds.  Rub the outer surface of each pepper with oil and grease/oil a baking pan.  Place the outer surface of each pepper with the cut sides up on the oiled baking pan.
3. Combine the ground beef with the egg in the mixing bowl and mix well (I used my hands – is easier and more thorough).  Combine the scallion along with the desired garlic powder and paprika into the ground beef mixture – mix well.
4. Stuff the peppers with an equal amount of the meat mixture.  Cover the baking pan containing the stuffed peppers with tin foil and bake for one hour.
5. Remove from oven and allow to cool before serving.

Nutrient Content: 340 calories, 29 grams protein, 5 grams carbohydrate, 15 grams fat (3 grams Omega-6), 3 mg iron

Here lies a twist to guacamole.  This recipe offers a refreshing burst of flavor into one’s mouth.  The best part is that it is so easy to make!  It can be used as a side dish, part of an entree (could be used as a spread for a sandwich or burger), or as an appetizer.  I myself, used it as a prelude to dinnertime, and was an absolute success.  As an appetizer it was served with both crudités and tortilla chips.  As the health fanatic that I am – I opted for the celery which resulted in a fantastic crunch – satisfying my craving.  This dish is low in sodium which makes it ideal for those of you work are watching your sodium intake or looking for some new vegetarian dishes.

Bon appetite!

Ingredients:

• 3 avocados (mashed to a paste)
• 1/2 red bell pepper, diced
• 1/2 jicama, finely minced OR 1 large clove of garlic, finely minced
• 4 teaspoons of fresh cilantro, finked minced
• 2 whole scallions, finely minced
• 1/2 can strained and rinsed yellow corn (labeled “no added salt”)
• 1-2 teaspoons of lime juice (you decide – depending on your desire for some zest)
• 1/4 can strained and rinsed black beans (labeled “low sodium”)
• To taste: salt and pepper

Supplies:

• Serving bowl
• Serving spoon
• Medium-sized plate
• Cutting board
• French knife

Preparation Steps:

1. Mix together the red bell pepper, jicama, lime juice and cilantro then combine with the mashed avocado.
2. Combine the above mix with the yellow corn and black beans.
3. Garnish with a sprig of cilantro.
4. Serve with crudités and/or tortilla chips.

Now… How’d ya like that?!?

I’m home in Indialantic, Florida for the holidays…  Whenever I’m down here I tend to love to make dishes that are mainly seafood or chicken.  My mother has never been a fan of curry, and my father, he’ll eat just about anything.  So I decided to make them a dish they’ve never had before and it will obviously have some mango (my favorite fruit – I could live on it).  It’s the holiday season and the selection was limited but there was tilapia – so that is how the meal came to be…  I adore spinach and garlic – so the side dish combines two of my favorite items and goes well with the main dish.

Color is extremely important, I try to tell people to consume 4-5 colors during mealtimes because not only does it increase the appearance of the dish color-wise but it increases one’s dietary intake of food groups (grains, fruits, vegetables, and protein sources), antioxidant intake, and gives offers more variety.  This dish is certainly COLORFUL!

Coconut Curry Tilapia – Serves 4

Ingredients:

• 4-5 whole tilapia fillets
• 2 c. panko bread crumbs
• 1/2 c. raw coconut, flakes
• 3 tbsp. lime juice
• 3 ea. mangoes, diced
• 1/2 c. canned pineapple pieces, strained
• 1/4 c. celery, diced
• 1/4 c. red peper, minced
• 1/4 c. canned black beans, strained
• 3 tbsp. fresh cilantro, minced
• 3 tbsp. ground black pepper
• 3 tbsp. paprika
• 3 tbsp. cumin
• 4-5 tbsp. curry powder and additional curry powder to sprinkle during cooking
• 2-3 egg whites
• 2 tbsp. low-fat milk
• Olive oil spray

Supplies:

• Serving bowl for the mango relish
• Shallow bowl (for dipping fillets)
• Small pan (for coating of fillets)
• Large frying pan
• Spatula
• Cutting board
• French knife

Preparation Steps:

1. Mango Relish:  Combine the mangoes, pineapple pieces, celery, red pepper, black beans, cilantro, and lime juice – mix well.  Cover and set relish aside in the refrigerator until needed.
2. Tilapia Spice Mix:  Combine the black pepper, paprika, cumin, and curry powder – mix well then set aside.
3. Combine the egg whites and milk in a shallow bowl.
4. Combine the coconut flakes and panko bread crumbs on a plate.
5. Chop up each tilapia fillet into 4 pieces.
6. Dip the tilapia pieces into the egg white mixture then coat with the coconut and panko mixture.  Repeat until all pieces are coated well.
7. Sprinkle the spice mixture on the tilapia pieces.
8. Spray frying pan with olive oil spray.  Brown each side of the tilapia pieces for 4-5 minutes – set aside for serving.
9. Portion out the mango relish atop each tilapia piece.