Homemade Falafel

Homemade Falafel with Tahini Sauce
Ingredients:
2 cups roughly chopped white onion
6 garlic cloves
2 cups cooked chickpeas, drained
1 cup lightly packed parsley leaves
1 cup lightly packed cilantro leaves
1 teaspoon salt
¼ teaspoon chili powder
2 teaspoons cumin
2 teaspoons baking powder
½ cup all-purpose flour
Canola oil, for sauteing 
Pita bread, for serving
1¼ cups plain yogurt (full fat or non-fat)
¼ cup tahini (sesame paste)
2 Tablespoons fresh lemon juice
Directions:

Yield: 6-8 servings

Prep Time: 90 min (includes chilling time)

Cook Time: 6 min

For the falafel:

For the tahini sauce:

Add the onion and garlic cloves to the bowl of a food processor and pulse just until they are finely minced. Remove the mixture and set it aside.

Add the chickpeas, parsley, cilantro, salt, chili powder, and cumin to the bowl of the food processor and pulse until they are roughly blended but not pureed.

Return the onion mixture to the food processor, along with the baking powder and just enough flour so that when you pulse the processor, the mixture begins to form a small ball and is not sticky. (Note: Start by adding ¼ cup of flour, and then the remaining ¼ cup. You can add more if the mixture is still too wet.)

Transfer the falafel mixture to a bowl, cover it with plastic wrap and refrigerate it for 1 hour.

While the falafel mixture is chilling, prepare the tahini sauce by whisking together the yogurt, tahini and lemon juice. Season it with salt and pepper, cover it and place it in the fridge.

Once the falafel mixture has chilled, use a small ice cream scoop or spoons to form the mixture into balls (roughly 3 Tablespoons per ball). (Note: You can also add additional flour at this point, if the mixture is too wet to scoop.)

Set a large sauté pan over medium heat and add a liberal amount of canola oil so that the pan is well-coated. Let the pan pre-heat for 3 minutes then add the falafel one by one, browning them on the first side for 3 minutes, then flipping them once and browning the second side until the mixture is cooked throughout.

Transfer the falafel to a paper towel-lined cooling wrack and immediately season them with salt. Repeat this process until you have cooked all of the falafel.

Place three or four falafel inside a halved, warmed pita and drizzle with the prepared tahini sauce.

Recipe and picture from Just A Taste.

Acai Bowl

I'm going to dive into the Acai Bowl trend as soon as I move. This looks so easy to make!!

How to Make a Homemade Acai BowlMakes 1 bowl
Ingredients1/2 cup unsweetened vanilla almond milk
2 Sambazon unsweetened acai smoothie packs, thawed for 30 minutes or run under hot water for a few seconds
1/2 large frozen ripe banana
1 tsp honey or agave nectar (vegan if using agave nectar)
2/3 cup frozen mixed berries*
1/2 cup granola or cereal*
*You can great creative with your toppings.  These are simply my go-tos.  I often see people topping their bowls with fresh banana slices, shredded coconut, nuts, and/or seeds.
Directions1. Place almond milk, acai smoothie packs, banana, and honey or agave nectar  into high-powered blender.
2. Blend until well-combined and all chunks have disappeared.  The texture will be similar to a very thick smoothie.
3. Poor acai mixture into bowl and top with desired toppings.  I always select frozen mixed berries and granola for mine.
Recipe and photos from Clean Eating Veggie Girl.

Chicken Paprikash

Chicken Paprikash

  

1/4 cup canola oil

1 large onion, thinly sliced

2 red bell peppers, thinly sliced

3 large garlic cloves, thinly sliced

1/4 cup sweet Hungarian paprika, plus more for sprinkling

1 1/2 teaspoons caraway seeds, ground

3 tablespoons all-purpose flour

6 cups chicken stock or low-sodium broth

2 bay leaves

2 thyme sprigs

Salt and freshly ground pepper

2 pounds skinless, boneless chicken breasts, cut into 1-inch pieces

1/2 cup fat-free sour cream

In a large enameled cast-iron casserole or Dutch oven, heat the oil until shimmering. Add the onion, bell peppers and garlic and cook over moderate heat, stirring occasionally, until just beginning to brown, about 8 minutes. Add the paprika, caraway and flour and cook, stirring, for 2 minutes. Add the stock, bay leaves and thyme sprigs, season with salt and pepper and bring to a boil. Simmer over moderately low heat, stirring occasionally, until the peppers are very tender and the sauce is thickened, about 1 hour.

Add the chicken to the sauce and cook over high heat until just white throughout, about 6 minutes. Discard the bay leaves and thyme sprigs. Spoon the chicken into bowls, and top with sour cream. Sprinkle with paprika and serve.

NOTES One Serving 257 cal, 10 gm fat, 1.5 gm sat fat, 11 gm carb, 2.3 gm fiber.

http://www.foodandwine.com/recipes/chicken-paprikash

Homemade Healthy Barbecue Sauce

 

Homemade Healthy Barbecue Sauce

Yield: 1 1/2 cups

Serving Size: 2 tablespoons

Calories per serving: 15

Fat per serving: 0 grams

Ingredients

• 1 (8 ounce) can tomato sauce
• 2 Tablespoons dijon mustard
• 2 Tablespoons low sodium tamari (You can use regular soy sauce if you want, or coconut aminos for a soy and grain free option.)
• 1 teaspoon molasses
• 1 Tablespoon apple cider vinegar
• 1 teaspoon garlic powder
• 3 packets stevia (You can use more or less, depending on how sweet you want your sauce.)
• 1 teaspoon liquid aminos
• salt and pepper, to taste

Instructions

1. In a medium-large bowl, whisk all ingredients together until thoroughly combined. Add salt and pepper to taste. That's it!

http://www.foodiefiasco.com/homemade-healthy-barbecue-sauce/

Cauliflower Bread Sticks

Cauliflower Bread Sticks 

Ingredients:
1 cup raw grated cauliflower or 100 grams (2 Greens)
1/4 cup egg (whites for Phase 2) substitute * you are able to add up to 2 oz of additional protein per Nutrition Support
1 cup shredded or 4 oz 2% light mozzarella, divided (1 Lean)(leave off for Phase 2)
Garlic salt and Italian seasonings, to taste

Marinara Sauce
1/2 cup Italian diced tomatoes - less than 5 g of carbs per serving (1 Green)
You can also use Walden Farms Marinara Sauce, but 1/4 cup is considered to be 2 condiments and is not a vegetable. You would have to add a third of veggies to your meal if you choose this option. 

Directions:
Puree Italian diced tomatoes in a small chopper. Set aside.

Preheat oven to 350. Mix cauliflower, 1/4 cup egg substitute, and 3 oz or 3/4 cup shredded mozzarella together in a bowl until combined. Line a 9 x13 loaf pan with parchment and lightly spray with Pam. Pour mixture into pan about 1 -1/2 inch deep. (It is okay if the mixture does not cover the entire pan). Bake at 350 for 30 min or until set. Lift the edges of the parchment and place bread with parchment on to cookie sheet. Carefully use a spatula to lift the edges of the dough off the parchment and flip the dough. Bake for an additional 15 minutes at 450 degrees. Take out of oven and with a pizza cutter, slice strips through set dough. Separate slightly. Sprinkle with garlic salt, Italian seasonings and 1 oz or 1/4 cup 2% reduced fat mozzarella or three cheese blend. Continue baking at 450 degrees for about 10 more minutes until cheese is melted. Serve with marinara sauce.

1 Complete Lean and Green Meal, No Healthy Fat Required

Found on Sandy's Kitchen: Cauliflower Bread Sticks

http://myhcgdietrecipeblog.blogspot.com/2012/02/cauliflower-bread-sticks-hcg-phase-2-3.html

Fauxtato Skin

Fauxtato Skin

Ingredients:

• 1 Medium Sized Eggplant
• 1 tablespoon Garlic Powder
• Grassfed Cheese
• 4 Green Onions
• Bacon 
• 2-3 tablespoons Avocado Oil (or Olive Oil, or non-corn /soy based oil of your choice)

Directions:

• Preheat your oven at 350°C
• Slice eggplant into rounds (the thinner the slice the more crispy and the shorter cooking time)
• Rub both sides of the eggplant with oil, and place on to baking sheet
• Sprinkle a small amount of Garlic powder onto top of each eggplant round
• Bake for 15 minutes (may do more or less depending on how thin your rounds are)
• While eggplant is baking, cook bacon until almost crispy and crumble
• Remove eggplant from oven and grate cheese on top of each round
• Sprinkle top of each eggplant with crumbled bacon
• Bake for another 5 minutes, then ENJOY! 

http://bayareastylefile.blogspot.com/2013/09/fauxtato-skin-recipe.html

Baked Parsnip Fries

Baked Parsnip Fries

What you will need:

• 4- 5 parsnips
• 3 tbs of olive oil
• 1/2 tsp of sea salt
• 1/2 tsp of pepper
• 1/2 tsp of garlic powder

Directions:

1. Wash and peel the parsnips.
2. Cut them into french fry like slices. Try to make them all pretty similar in size so they bake evenly.
3. Place all the ingredients into a bowl and toss parsnip slices into mixture making sure to coat them all evenly.
4. Line a baking sheet with parchment paper (easy cleanup) and bake at 400 degrees for 3o minutes. Turn them once while baking. After 20 minutes check on them. A little crispy brown texture is what you are looking for. If they look done before the 30 minutes is up take them out.
5. Consume!

http://www.delightedmomma.com/2012/01/baked-parsnip-fries.html

Sweet and Spicy Bacon Chicken

Sweet and Spicy Bacon Chicken

4 chicken breasts cut in thirds (12 pieces)

Bacon slices

salt and pepper to taste

garlic powder

chili powder

brown sugar

Cut each breast into 3 pieces, season all the chicken with the spices, then wrap a bacon slice around each piece, roll in brown sugar and place into an oven proof dish....make sure you have some olive oil in the dish too, like 2 or 3 tablespoons is fine {I skipped this since I grilled them.  I honestly think you could coat your dish with nonstick cooking spray instead to save a few calories}.  

Bake at 400 degrees for 30 to 40 minutes or until chicken is cooked through and bacon is nice and brown and crispy.  Delicious served with mashed potatoes with some of the gravy from the chicken drizzled on top.

http://diaryofarecipeaddict.blogspot.com/2011/07/sweet-spicy-bacon-chicken.html

Zucchini Tots

Zucchini Tots 

Skinnytaste.com

Ingredients:
1 cup zucchini, grated
1 large egg
1/4 medium onion, diced
1/4 cup reduced fat sharp cheddar cheese, grated
1/4 cup seasoned breadcrumbs
salt and pepper to taste
cooking spray

Directions:

Preheat oven to 400°.  Spray a mini muffin tin with cooking spray.

Grate the zucchini into a clean dish towel.  Wring all of the excess water out of the zucchini. In a medium bowl, combine all of the ingredients and season with salt and pepper to taste.

Fill each muffin section to the top, pushing down on the filling with your spoon so it's nice and compacted so they don't fall apart when you take them out of the tin.

Bake for 16-18 minutes, or until the tops are golden.

Use a plastic knife or rubber spatula around the edges of each tot to remove them from the muffin tin. Enjoy!!

Easy Crust-less Spinach and Feta Pie

Easy Crust-less Spinach and Feta Pie

Skinnytaste.com 

Ingredients:

• 10 oz frozen spinach, thawed and liquid squeezed out
• 1/2 cup scallions, chopped
• 2 tbsp chopped fresh dill
• 2 tbsp chopped fresh parsley
• 1/2 cup (2.5 oz) reduced fat crumbled feta
• 2 tbsp grated Asiago cheese (or Parmesan, Romano)
• 1/2 cup white whole wheat flour (Bob's Red Mill)
• 1 tsp baking powder
• 2/3 cup fat free milk
• 1 tsp olive oil
• 2 large eggs, beaten
• 1/2 tsp kosher salt
• fresh cracked pepper to taste
• cooking spray (I used my misto)

Directions:

Preheat oven to 400°. Lightly spray a pie dish with cooking spray or your misto.
Mix spinach, scallions, dill, parsley, feta cheese, and in the pie dish.

Sift flour and baking powder in a medium bowl. Add remaining ingredients to the bowl and blend well. Pour into pie dish.

Bake 28 to 33 minutes or until knife comes out clean from the center. Let it stand at least 5 minutes before serving.

Makes 6-8 servings.

Watermelon Agua Fresca

Watermelon Agua Fresca

Skinnytaste.com

Ingredients:

• 6 cups seedless watermelon cubes
• 3/4 cup water
• 4 thin lime slices, for garnish
• a few sprigs mint, for garnish
• ice

Directions:

In the blender combine the watermelon and water and puree until smooth. Pour into a pitcher and garnish with sliced limes and a spring of mint.

To serve, place the ice in each glass and pour the watermelon agua fresca. Garnish each glass with a lime wedge and serve.

Zoodles and Meatballs

Zoodles and Meatballs

Skinnytaste.com

Ingredients:

• 12 leftover crock pot turkey meatballs and sauce (1/2 batch)
• 1 tablespoons extra virgin olive oil
• 1/4 cup red onion, diced
• 3 cloves garlic, minced
• 3 (8 oz each) zucchinis, cut into long julienne strips (with a mandolin or spiralizer)
• salt and fresh cracked pepper, to taste

Directions:

Make the meatballs in the crock pot according to directions here.

Heat a large nonstick skillet over medium heat. When hot add the oil, onions and garlic and cook until fragrant, about 1 to 2 minutes.

Increase heat to medium-high and add the zucchini, season with salt and pepper to taste and cook about 1 minute. Give it a stir to mix everything around and cook another 1 to 1-1/2 minutes, or until the vegetables are cooked through yet firm.

Divide the zucchini between 3 bowls and top with 4 meatballs and sauce, add some grated cheese and enjoy!

Zucchini Pizza Bites

Zucchini Pizza Bites

Skinnytaste.com 

Ingredients: 

• 4 slices large zucchini 1/4" thick (or 1 medium zucchini cut on diagnal)
• olive oil spray
• salt and pepper
• 2 tbsp quick marinara sauce
• 1/4 cup shredded part skim mozzarella

Directions: 

Cut zucchini about 1/4 inch thick. Spray both side lightly with oil and season with salt and pepper. Broil or grill the zucchini for about 2 minute on each side. Top with sauce and cheese and broil for an additional minute or two. (Careful not to burn cheese)

Modified slightly from Green Light Bites.

Gingered Soba Noodles with Watermelon Radish, Broccoli & Cabbage

Gingered Soba Noodles with Watermelon Radish, Broccoli & CabbageIngredients:

• 3 Tbsp. olive oil

• 3 Tbsp. sesame oil

• 3 Tbsp. seasoned rice vinegar

• 3 Tbsp. agave nectar

• 2 Tbsp. Sriracha

• 1/3 cup tamari

• 2 Tbsp. freshly grated ginger

• 2 cloves minced garlic

• 2 watermelon radishes, halved & thinly sliced

• 1 broccoli crown, cut into florets & steamed

• 1 small purple cabbage, thinly sliced

• 1 bunch scallions, sliced

• 1/2 cup cilantro, roughly chopped

• 1/2 cup mint, roughly chopped

• 12 oz. soba noodles

• Gomashio for garnish

Preparation:

1. Cook soba noodles according to manufacturer’s instructions.

1. Steam broccoli florets for 5 minutes, shock in ice water & set aside. Shred cabbage, slice radishes, chop scallions & herbs.

1. In a large bowl, combine olive oil, sesame oil, rice vinegar, agave, sriracha, tamari, garlic & ginger in a large bowl. Mix well. Add cooled noodles, vegetables, & herbs & toss until well coated. Garnish with more herbs & gomashio.

http://vegenista.com/post/51561431980/gingered-soba-noodles-with-watermelon-radish

Protein Mocha “Frappuccino”

Protein Mocha “Frappuccino”

• 1 Scoop coffee or chocolate flavored protein powder
• 1 packet instant coffee grounds
• 1 cup unsweetened chocolate almond milk (you could also use coffee) 
• 1 tablespoon unsweetened baking cocoa (optional)
• 1 cup ice 

Blend and enjoy! =)

http://muffintop-less.tumblr.com/post/20006016176/protein-mocha-frappuccino-1-scoop-coffee-or

Beating Belly Bloat

Stuffed Sweet Potatoes with Beans and Greens

Stuffed Sweet Potatoes with Beans and Greens

Serves 4

4 sweet potatoes
2 tablespoons olive oil
1 shallot, diced
1 garlic clove, minced
1 (4-inch) sprig fresh rosemary
1/4 teaspoon red pepper flakes
1 1/2 cups (or 1 can) cooked and drained white beans
6 cups kale, trimmed and sliced into ribbons
Juice of 1/4 lemon
Salt and freshly ground black pepper

Preheat oven to 400°F.

Scrub the sweet potatoes and prick them in a few places with a fork. Place them on a baking sheet and bake until soft all the way through, about 45 minutes to 1 hour.

Start the beans and greens about 15 to 20 minutes before the sweet potatoes are done.

In a wide, deep saucepan with a cover, heat the olive oil over low-moderate heat. Add the shallots and cook until softened, about 5 minutes. Add the garlic, rosemary sprig, and red pepper flakes and cook, stirring, for about a minute. Add the beans and cook for 5 minutes, stirring occasionally. Add the kale, cover the pan, and cook, stirring occasionally, for about 5 minutes or until the kale is soft. Remove the rosemary sprig, stir in the lemon juice, and season to taste with salt and pepper.

To serve, slice each sweet potato lengthwise and push on the ends to open up the middle. Spoon the beans and greens into the center.

http://www.thekitchn.com/recipe-stuffed-sweet-potatoes-with-beans-and-greens-recipes-from-the-kitchn-181845

Perfect Meal Combinations

Recipe for creating the perfect meal!

Roasted Blueberry Malted Milkshake

Roasted Blueberry Malted Milkshakes

A Girl Versus Dough original

Yields: 2 small milkshakes

Ingredients:

1 cup fresh blueberries, plus more for topping
1 1/2 teaspoons granulated sugar
1 cup Yoplait® Greek Frozen Yogurt Blueberry
1/4 cup milk
2 tablespoons malted milk powder

Directions:

Heat oven to 450°F. Toss blueberries with sugar in a shallow baking dish. Roast 10 minutes, stirring occasionally, just until berries burst. Transfer to a bowl and cool in freezer 10 minutes.

Place Yoplait Frozen Yogurt, milk, malted milk powder, cooled roasted berries and 2 to 3 ice cubes in a blender. Blend until thick and smooth.

Pour milkshakes into two glasses; top with more blueberries and serve.

http://www.feastie.com/recipe/girl-versus-dough/roasted-blueberry-malted-milkshakes

Green Smoothie

Love this simple and easy recipe to create a yummy snack or meal!