Simple Salsa

Why bother buying salsa at the store when you can easily make your own with fresh ingredients? The best part about making your own salsa is being able to choose just how hot you want it. Remember, you can always add more heat, but you can't take it away!

          

Making salsa is so simple and quick, you'll wonder why you've never made it before! Start by dicing your tomatoes and placing them in a bowl. Now, add your chopped onion and minced garlic. Mix together and add in some chopped jalepeno. Top with some fresh squeezed lemon juice, salt, and pepper. Cover and let sit in the fridge for at least 30 minutes. You can use this as a topping for salads, or as a dip with whole grain crackers or veggies. Serve cold and enjoy!

Makes 3 Servings

Recipe:

3 Plum Tomatoes, Diced

1/4 Medium Red Onion, Chopped

1 Garlic Clove, Minced

1/2 Jalapeño, Chopped (Adjust to taste)

2 Tsp Fresh Squeezed Lemon Juice

Season with salt and pepper

Fall Vegetable Soup

Autumn is the perfect season for homemade soups. The variety of vegetables available this time of year should definitely be taken advantage of. This soup is extremely simple to make, and has a lot of amazing flavor. You can use any of your favorite fall vegetables.

               

Start by preheating your oven to 400 degrees. Peel and cut your carrots, pumpkin, and butternut squash into 1" pieces. Place on a baking sheet with some reserved pumpkin seeds, fennel, and bell pepper. Season with salt, pepper, cayenne pepper, and curry powder and roast for 45 minutes. Once cooked, put vegetables in a blender with chopped onion, reserving some pumpkin and squash on the side. Next, pour in broth of choice, water, add a dash of cinnamon, and blend until smooth. Pour into a bowl and add in your leftover squash and pumpkin. Now,  just garnish with the roasted pumpkin seeds and enjoy!

Makes 4 Servings

Recipe:

1/2 Small Pumpkin, Peeled and Diced

1/4 Medium Butternut Squash, Peeled and Diced

1 Large Carrot, Peeled and Diced

1/4 Fennel Bulb

1/2 Bell Pepper

1/4 Medium Onion, Chopped

1/2 Cup Broth of Choice

1 Cup Water

1 Tsp Each of Salt, Pepper, Cayenne Pepper, and Curry Powder

1/8 Tsp Cinnamon

Easy Bruschetta

Bruschetta is a nice treat to have every once in a while. This bruschetta recipe drastically cuts down the calories by replacing olive oil with spray olive oil. Using fresh tomatos also makes each bite that much more satisfying. Make this as an appetizer for a fun event, or just as a quick snack! The possibilities are endless.

                

Preheat your oven to 375 degrees. Cut your bread, preferably a French baguette, into small circles- cutting straight down along the bread. Spray both sides of each piece with Pam and spread some minced garlic on the top. Toast in the oven for about 10 minutes, until the edges are browned. Take this time to prepare your bruschetta spread. Dice your plum tomatoes into small pieces. Mix together with balsamic vinegar, fresh basil, salt, and reduced fat grated parmesan cheese. Once the bread is toasted, spoon a generous amount onto each piece. Garnish with basil, serve, and enjoy!

                

Makes 24 Servings

Recipe:

1 French Baguette, Sliced into 24 rounds

Pam Olive Oil Spray

2 Garlic Cloves, Minced

2 Plum Tomatoes, Diced

1 Tbsp Balsamic Vinegar

1/2 Tbsp Fresh Basil, Chopped

1/2 Tbsp Reduced Fat Shredded Parmesan Cheese

Salt to Taste

*Toast baguette slices in a 375 degree oven for 10 minutes, until edges are browned

Spinach Roll-Up

Spinach is a great power food. It's rich in Calcium, Vitamins K and A, and has anti-inflammatory benefits. It's a green that should definitely be used in your every day diet. This roll-up is a tasty way to eat more greens. Make this in advance for a quick and healthy lunch, snack, or appetizer.

                

Start by preheating your oven to 350 degrees. Drain a can of spinach and mix in 2 egg whites. Season to taste with salt and pepper. Spread the mixture out evenly on parchment paper and place in the oven for about 15-20 minutes, until the edges are browned. Once it's cooked, flip the parchment paper over and carefully place the spinach wrap on top of a piece of plastic wrap. Spread the hummus out evenly across the wrap. Now add the horseradish, tomato, and roasted pepper.

               

 Carefully roll up and wrap in the plastic wrap. Keep it in the fridge for about to hours two hold its shape.

                

Now just cut into pieces and serve! This is a great dish for lunch, or even as an appetizer. Other options for fillings are low fat cream cheese with lox, or mustard with lean deli meat. Serve cold and enjoy!

               

Recipe:

1 Can Spinach, Drained

2 Egg Whites

1/4 Cup Hummus

1/2 Tbsp Horseradish

1 Small Roasted Pepper, Thinly Sliced

1 Plum Tomato, Thinly Sliced

Season to taste with salt and pepper

*Roast spinach mixed with egg whites at 350 degrees for 15-20 minutes, until edges are browned.

Pumpkin-Beer Stew

Autumn is finally here, which means it's time for warm comfort foods. To me, that means stew. This recipe is a healthy twist on regular stew, using pumpkin and butternut squash instead of potatoes. I also substituted the red wine with beer for a richer taste. This is the perfect meal for a date night, or even a crowd. This dish is sure to please everyone, and they won't even realize how healthy it is!

         

Start by preheating your oven to 400 degrees. Cut your butternut squash and pumpkin into bite sized cubes, skin removed. For the carrots, I made it simple by just cutting up baby carrots into bite sized pieces. Place all of your cut up veggies on a Pam sprayed pan and roast for about 30 minutes, or until tender. Take this time to start your stew.

                      

Heat up some olive oil in a large pot and add in your beef chunks- this may have to be done in batches if using a lot of beef. Once the meat is browned, remove from the pot and set aside. Add in your chopped onion and cook until browned, about 3 minutes. Next, add in your minced garlic and stir for another minute. Finally, add in the beef broth, beer, water, tomato sauce, paprika, salt, and pepper. Stir together and add your beef chunks back in. Cover and let the stew simmer for about 2 hours. Serve with whole grain pasta, or even by itself, and enjoy!

                

Makes 2 Servings

Recipe:

6 Oz Lean Stew Meat

1/2 Tbsp Olive Oil

1/3 Cup Red Onion, Chopped

1 Garlic Clove, Minced

3/4 Cup Beef Broth

1/3 Cup Guinness (Any Ale)

1/4 Cup Water (Add more if necessary)

1 Tbsp Tomato Sauce

1/3 Small Pumpkin, Diced

1/3 Medium Butternut Squash, Diced

1 Cup Baby Carrots, Diced

1/4 Tsp Paprika

Season to taste with salt and pepper

*Roast pumpkin, squash, and carrots at 400 degrees for about 30 minutes. Brown meat and simmer all ingredients, covered, for 2 hours.

Mustard-Horseradish Mahi Mahi

Fish is a wonderful source of protein and there are so many different things you can do to change up the flavors. Mahi mahi is a mild and meaty fish which is high in protein, fat free, and increases your iron intake. The horseradish used in this dish also has several health benefits, like helping with digestion and providing you with Vitamin C. Make this great tasting, healthy dish and your body (and taste buds) will thank you!

                

If using frozen mahi mahi, either defrost in the fridge in advance or microwave until soft. Preheat the oven to 400 degrees. Rub both sides of your fish filet with dijon mustard, horseradish, salt, pepper, and fresh squeezed lemon juice. Wrap in tinfoil and bake for 20 minutes. This is the perfect time to make a vegetable side dish. These Lemon Garlic Green Beans go great with any fish recipe. You can also make cauliflower mash, which is just steamed cauliflower, blended until smooth. Once the fish is done, serve hot and enjoy!

               

Makes 1 Serving

Recipe:

1 4 Oz Filet of Mahi Mahi (Or Other White Fish)

1/2 Tbsp Dijon Mustard

2 Tsp Horseradish (More if you like)

1 Tsp Fresh Squeezed Lemon Juice

Salt and Pepper to Taste

*Bake at 400 degrees for 20-25 minutes

Green and Purple Salad

Salads are a refreshing way to brighten up your day. They make for a light and easy meal that you can enjoy whenever you like. This green and purple salad shows off the beautiful colors of all of the fresh ingredients. The avocado also provides several health benefits, like regulating blood sugar levels and aiding in weight loss. This salad doesn't take long to put together so you can make it in the morning for an on the go lunch!

                

Start by placing your lettuce on a plate. Cut your cooked brussels sprouts into quarters and slice your beets. Now, cut your avocado into small, bite-size pieces. Sprinkle with fresh squeezed lemon juice, extra virgin olive oil, and salt. Toss in some snap peas and enjoy!

Makes 1 Serving

Recipe:

1 Cup Red Leaf Mixed Greens

1/4 Avocado, Cut into pieces

1/4 Cup Brussels Sprouts, Quartered (Cooked or Microwaved)

1/4 Cup Beets, Sliced (Roasted or Canned)

5 Snap Peas

1/4 Tsp Extra Virgin Olive Oil

1/2 Tsp Fresh Squeezed Lemon Juice

Season with salt to taste