Total time: 30 minutes
Servings per recipe: 8
Ingredients:
1 lb. ground turkey, beef or vegetarian ground meat, or 28 – 30 oz. pinto beans, drained and rinsed
1/2 yellow onion, finely diced
1 red or yellow bell pepper, finely diced
1 large carrot, finely diced
15 oz. tomato sauce
1 Tbsp. brown sugar
2 Tbsp. Worcestershire sauce
2 Tbsp. ketchup
8 whole wheat buns, (or taco shells)
Directions:
In a large skillet over medium heat, brown the meat in its own juices until it is almost cooked through. (If you are using vegetarian ground “meat”/tofu or the beans, add them after the tomato sauce instead).
Drain excess liquid and add diced vegetables to the skillet (if you are making a meatless version, heat 1 Tbsp. olive oil in the skillet before adding the vegetables).
Sauté the mixture for 2 minutes and add all the remaining ingredients (except the buns). Bring it to a boil, reduce the heat, cover the skillet, and simmer it for 15-20 minutes until the vegetables are tender. At this point you can refrigerate or freeze the mixture to save it for later, or eat it.
To serve the sandwiches, lightly toast the buns and fill each one with a large spoonful of the mixture.
Nutritional Information: (with turkey) Calories: 261; Total Fat: 10g, 15%; Saturated Fat: 2g, 5%; Cholesterol: 40mg, 15%; Sodium: 550mg, 22%; Total Carbohydrate: 30g, 10%; Dietary Fiber: 4g, 16%; Sugar: 5g; Protein: 17g

Total time: 30 minutes

Servings per recipe: 8

Ingredients:

  • 1 lb. ground turkey, beef or vegetarian ground meat, or 28 – 30 oz. pinto beans, drained and rinsed
  • 1/2 yellow onion, finely diced
  • 1 red or yellow bell pepper, finely diced
  • 1 large carrot, finely diced
  • 15 oz. tomato sauce
  • 1 Tbsp. brown sugar
  • 2 Tbsp. Worcestershire sauce
  • 2 Tbsp. ketchup
  • 8 whole wheat buns, (or taco shells)

Directions:

  1. In a large skillet over medium heat, brown the meat in its own juices until it is almost cooked through. (If you are using vegetarian ground “meat”/tofu or the beans, add them after the tomato sauce instead).
  2. Drain excess liquid and add diced vegetables to the skillet (if you are making a meatless version, heat 1 Tbsp. olive oil in the skillet before adding the vegetables).
  3. Sauté the mixture for 2 minutes and add all the remaining ingredients (except the buns). Bring it to a boil, reduce the heat, cover the skillet, and simmer it for 15-20 minutes until the vegetables are tender. At this point you can refrigerate or freeze the mixture to save it for later, or eat it.
  4. To serve the sandwiches, lightly toast the buns and fill each one with a large spoonful of the mixture.

Nutritional Information: (with turkey) Calories: 261; Total Fat: 10g, 15%; Saturated Fat: 2g, 5%; Cholesterol: 40mg, 15%; Sodium: 550mg, 22%; Total Carbohydrate: 30g, 10%; Dietary Fiber: 4g, 16%; Sugar: 5g; Protein: 17g

Spaghetti Squash
Ingredients:
1/2 spaghetti squash (split lengthwise)
1 serving angel hair pasta 
4 oz chicken breast or tofu
1 tomato, diced
1/2 onion, diced
1 clove garlic, finely chopped
your favorite spices (oodishafitness used cayenne pepper, lemon pepper, and basil)
2 teaspoons olive oil, or cooking spray and 1 teaspoon yogurt butter
Directions:

Preheat oven to 350 degrees. Put your spaghetti squash open side down in a baking pan with some shallow water. Bake for about 40 minutes. 


If using chicken: cube your chicken and saute it with 1 t olive oil, garlic, onion and chosen spices on medium/high heat. Add tomato when the chicken is almost done.


If using tofu: press and drain it (see post), cube the firm tofu, and saute the same way as the chicken. 

Prepare your pasta when the squash has about 10 minutes left. When your sqaush is done, remove the “strands” with a fork until you have 1/2 cup, and then mix them in with the angel hair. Add 1 teaspoon olive oil and whatever other spices you want (garlic salt works really well). Serve your chicken or tofu sauté over the pasta. 
Nutritional Information: 400 calories, 2 servings of vegetables per 1 serving, 33 g protein (with chicken).

Spaghetti Squash

Ingredients:

  • 1/2 spaghetti squash (split lengthwise)
  • 1 serving angel hair pasta 
  • 4 oz chicken breast or tofu
  • 1 tomato, diced
  • 1/2 onion, diced
  • 1 clove garlic, finely chopped
  • your favorite spices (oodishafitness used cayenne pepper, lemon pepper, and basil)
  • 2 teaspoons olive oil, or cooking spray and 1 teaspoon yogurt butter

Directions:

  1. Preheat oven to 350 degrees. Put your spaghetti squash open side down in a baking pan with some shallow water. Bake for about 40 minutes.

  2. If using chicken: cube your chicken and saute it with 1 t olive oil, garlic, onion and chosen spices on medium/high heat. Add tomato when the chicken is almost done.

  3. If using tofu: press and drain it (see post), cube the firm tofu, and saute the same way as the chicken. 

  4. Prepare your pasta when the squash has about 10 minutes left. When your sqaush is done, remove the “strands” with a fork until you have 1/2 cup, and then mix them in with the angel hair. Add 1 teaspoon olive oil and whatever other spices you want (garlic salt works really well). Serve your chicken or tofu sauté over the pasta. 

Nutritional Information: 400 calories, 2 servings of vegetables per 1 serving, 33 g protein (with chicken).

HOW TO PREPARE TOFU: some tips

How to make tofu firmer (removing water)

How to press tofu:

  • Cut the soft tofu into blocks or slices.
  • Put the pieces in between multiple layers of paper towels, on top and bottom.
  • Put a weight of about one kilogram on top of it for 15-30 minutes. 
  • IF YOU’RE FANCY: you can buy a tofu press ($20-40 on Amazon)



IMPORTANT: Change the paper towels a couple of times (especially if you are pressing tofu for more than 1/2 hour).  This is important to keep things clean, and to make sure the maximum amount of water gets absorbed.

How to ‘dry fry’ to remove water:

  • Essentially: fry the tofu on small heat to let the water to evaporate.
  • Use a nonstick pan with no oil.
  • Fry it on both sides.

What this is helpful for:

  • Stir-frying
  • Marinating (tofu is full of water, by pressing it out it is possible to replace the old, bland flavor with spiced/flavored water to make the tofu even more delicious.

IMPORTANT: Because tofu has a lot of water in it (even after it has been pressed or dry fried) it is important to remember to stay away from marinades containing oil.

Enjoy!

(Source: besttofu.blogspot.com)

Tasty Pan Fried Shrimp
Servings per recipe: 4
Total time: 20 minutes
Ingredients:
1 cup pale ale, or other light-colored beer (light beer/pale ale substitute: chicken broth, ginger ale, white grape juice)
1 cup whole-wheat pastry flour, or all-purpose flour
1 teaspoon Dijon mustard
1/2 teaspoon salt, divided
2 tablespoons canola oil, divided
1 pound raw shrimp, (13-15 per pound; see Ingredient Note), peeled and deveined, tails left on
Ground pepper, to taste
Directions:
Whisk beer/substitute, flour, mustard and 1/4 teaspoon salt in a medium bowl until smooth.
You’ll need to cook the shrimp in two batches. Wait to batter the second batch until the first is cooked.
For the first batch, heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. (If using a nonstick surface a cooking spray can be used as an oil substitute.)
 Hold shrimp by the tail and dip in the batter one at a time. Let any excess batter drip off, then add the shrimp to the hot oil/spray, making sure they aren’t touching. Cook, turning once (adjusting the heat as necessary to prevent burning), until golden brown on the outside, 3 to 4 minutes total. Transfer to a platter.
Wipe out the pan. Add the remaining 1 tablespoon oil to the pan and heat over medium-high. Batter and fry the remaining shrimp. Season all the shrimp with the remaining 1/4 teaspoon salt and pepper and serve immediately.
Nutritional information: 213 calories;  9 g fat (  1 g sat ,  5 g mono );  172 mg cholesterol;  7 g carbohydrates; 0 g added sugars; 24 g protein; 1 g fiber; 351 mg sodium; 210 mg potassium.

Tasty Pan Fried Shrimp

Servings per recipe: 4

Total time: 20 minutes

Ingredients:

  • 1 cup pale ale, or other light-colored beer (light beer/pale ale substitute: chicken broth, ginger ale, white grape juice)
  • 1 cup whole-wheat pastry flour, or all-purpose flour
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon salt, divided
  • 2 tablespoons canola oil, divided
  • 1 pound raw shrimp, (13-15 per pound; see Ingredient Note), peeled and deveined, tails left on
  • Ground pepper, to taste

Directions:

  1. Whisk beer/substitute, flour, mustard and 1/4 teaspoon salt in a medium bowl until smooth.
  2. You’ll need to cook the shrimp in two batches. Wait to batter the second batch until the first is cooked.
  3. For the first batch, heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. (If using a nonstick surface a cooking spray can be used as an oil substitute.)
  4.  Hold shrimp by the tail and dip in the batter one at a time. Let any excess batter drip off, then add the shrimp to the hot oil/spray, making sure they aren’t touching. Cook, turning once (adjusting the heat as necessary to prevent burning), until golden brown on the outside, 3 to 4 minutes total. Transfer to a platter.
  5. Wipe out the pan. Add the remaining 1 tablespoon oil to the pan and heat over medium-high. Batter and fry the remaining shrimp. Season all the shrimp with the remaining 1/4 teaspoon salt and pepper and serve immediately.

Nutritional information: 213 calories; 9 g fat ( 1 g sat , 5 g mono ); 172 mg cholesterol; 7 g carbohydrates; 0 g added sugars; 24 g protein; 1 g fiber; 351 mg sodium; 210 mg potassium.

HOW TO COOK A POT OF BEANS

1. Pick over 1 pound dry beans.  Remove any pebbles or broken beans and rinse well under cold water.  Place in a large bowl, cover with 3 inches of cold water and soak for 4 to 24 hours.

2. When you’re ready to cook the beans, heat 3 tablespoons extra-virgin olive oil in a large saucepan or pot over medium heat. 

3. Add 1 small chopped onion, 2 to 3 chopped garlic cloves and 1 chopped celery stalk (optional, to add flavor).

4. Cook, stirring, until the vegetables are beginning to soften, 3 to 4 minutes.

5. Drain the beans and add to the pan. Add enough tap water to cover the beans by 1 inch.  Bring to a boil and boil for 5 minutes. 

6. Lower the heat to simmer, partially cover and cook, stirring occasionally, until tender, 20 minutes to 3 hours, depending on the freshness of the beans.

IMPORTANT: If at any time the liquid level drops below the beans, add 1 cup hot water.

7. When the beans are nearly soft, stir in 1 to 1 1/2 teaspoons salt.

IMPORTANT: Do not drain!  Beans are best stored in their cooking liquid and the liquid can be used in other recipes or as soup stock.

Toasted Pita and Bean Salad
Servings per recipe:4 (about 2 cups each)
Total time: 30 minutes
Ingredients:
2 6-inch whole-wheat pita breads, cut or torn into bite-size pieces
2 cloves garlic, peeled
1/8 teaspoon salt
2 tablespoons fresh lemon juice
2 tablespoons ground toasted cumin seeds
3 tablespoons extra-virgin olive oil
Freshly ground pepper to taste
2 cups cooked pinto beans, well drained and slightly warmed (see next post)
1 cup diced plum tomatoes or 1/2 pint cherry tomatoes, quartered
1/2 cucumber, peeled and diced
1 cup sliced romaine lettuce
1 cup crumbled feta cheese
3 tablespoons chopped fresh parsley
3 tablespoons chopped fresh mint
Directions:
Preheat oven to 400°F.
Spread pita pieces out on a large baking sheet.  Bake until crisp and beginning to brown, 5 to 7 minutes.  Let cool on the pan.
Mash garlic and salt with the back of a chef’s knife (or spoon) to form a paste. Transfer to a bowl, add lemon juice and ground cumin and whisk to blend.  Add oil in a slow, steady stream, whisking continually.  Season with pepper.
Place beans, tomatoes and cucumber in a serving bowl.  Add the toasted pita, lettuce, feta, parsley, mint and the dressing; toss to mix.  Season with more pepper.  Serve immediately.
Tips:
Preheat oven while making dressing and preparing ingredients.
Dressing can be stored for up to 3 days, covered, in the refrigerator.
Nutritional Information: 442 calories;  21 g fat (  7 g sat ,  10 g mono );  33 mg cholesterol;  47 g carbohydrates; 18 g protein; 13 g fiber; 697 mg sodium; 658 mg potassium, Folate (49% daily value), Vitamin A (38% dv), Vitamin C (30% dv), Calcium (28% dv), Iron (22% dv), Magnesium (21% dv), Potassium (19% dv).

Toasted Pita and Bean Salad

Servings per recipe:4 (about 2 cups each)

Total time: 30 minutes

Ingredients:

  • 2 6-inch whole-wheat pita breads, cut or torn into bite-size pieces
  • 2 cloves garlic, peeled
  • 1/8 teaspoon salt
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons ground toasted cumin seeds
  • 3 tablespoons extra-virgin olive oil
  • Freshly ground pepper to taste
  • 2 cups cooked pinto beans, well drained and slightly warmed (see next post)
  • 1 cup diced plum tomatoes or 1/2 pint cherry tomatoes, quartered
  • 1/2 cucumber, peeled and diced
  • 1 cup sliced romaine lettuce
  • 1 cup crumbled feta cheese
  • 3 tablespoons chopped fresh parsley
  • 3 tablespoons chopped fresh mint

Directions:

  1. Preheat oven to 400°F.
  2. Spread pita pieces out on a large baking sheet.  Bake until crisp and beginning to brown, 5 to 7 minutes.  Let cool on the pan.
  3. Mash garlic and salt with the back of a chef’s knife (or spoon) to form a paste. Transfer to a bowl, add lemon juice and ground cumin and whisk to blend.  Add oil in a slow, steady stream, whisking continually.  Season with pepper.
  4. Place beans, tomatoes and cucumber in a serving bowl.  Add the toasted pita, lettuce, feta, parsley, mint and the dressing; toss to mix.  Season with more pepper.  Serve immediately.

Tips:

  1. Preheat oven while making dressing and preparing ingredients.
  2. Dressing can be stored for up to 3 days, covered, in the refrigerator.

Nutritional Information: 442 calories; 21 g fat ( 7 g sat , 10 g mono ); 33 mg cholesterol; 47 g carbohydrates; 18 g protein; 13 g fiber; 697 mg sodium; 658 mg potassium, Folate (49% daily value), Vitamin A (38% dv), Vitamin C (30% dv), Calcium (28% dv), Iron (22% dv), Magnesium (21% dv), Potassium (19% dv).

Calypso EggsServings per recipe: 1-2 people
Cook time: 10 minutes
Prep time: 10 minutes 
Ingredients: 
2(ish) tbsp. butter
1/3 cup red bell pepper (shaved carrots, olives, mushrooms, or other salad bar vegetables)
dash of hot sauce (hint: think Frank’s Red Hot or Sriracha)
5 eggs
2/3 cup cottage cheese (always in Liz’s Place)
salt and pepper to taste
Directions:
Melt butter in skillet.
Add vegetables of choice, cook until tender.
Vigorously mix cottage cheese, eggs, hot sauce, salt, and pepper until blended (if there is a food processor nearby use that instead).
Add mixture to skillet and cook thoroughly.  Stir occasionally to mix in vegetables.
Variations:
Put on a bun like a patty and add avocado, cheese, or condiments.
Mix up like fancy scrambled eggs.
Top with parsley and wear fancy clothes while eating so it becomes a fancy-dinner omelet.

Calypso Eggs
Servings per recipe: 1-2 people

Cook time: 10 minutes

Prep time: 10 minutes 

Ingredients: 

  • 2(ish) tbsp. butter
  • 1/3 cup red bell pepper (shaved carrots, olives, mushrooms, or other salad bar vegetables)
  • dash of hot sauce (hint: think Frank’s Red Hot or Sriracha)
  • 5 eggs
  • 2/3 cup cottage cheese (always in Liz’s Place)
  • salt and pepper to taste

Directions:

  1. Melt butter in skillet.
  2. Add vegetables of choice, cook until tender.
  3. Vigorously mix cottage cheese, eggs, hot sauce, salt, and pepper until blended (if there is a food processor nearby use that instead).
  4. Add mixture to skillet and cook thoroughly.  Stir occasionally to mix in vegetables.

Variations:

  • Put on a bun like a patty and add avocado, cheese, or condiments.
  • Mix up like fancy scrambled eggs.
  • Top with parsley and wear fancy clothes while eating so it becomes a fancy-dinner omelet.

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simple, healthy, homemade!  
Straight From Millie’s Plate

simple, healthy, homemade!  

Straight From Millie’s Plate

(Source: weheartit.com, via myfitnessfirst)

Claire and Tatiana setting up some samples from our debut event launching the blog.  Thank you for making the event such a hit!

Claire and Tatiana setting up some samples from our debut event launching the blog.  Thank you for making the event such a hit!