Cindy’s Sautéed Mint Salmon

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Cindy’s Sautéed Mint Salmon

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This is a great recipe with lots of flavor for you salmon lovers!

Ingredients:

• 4 Salmon Filets with no skin
• 1 shallot finely chopped
• 1 tablespoon fresh mint chopped
• 1/3 cup of olive oil
• 1 lemon
• 1 tsp of fresh ground pepper
• 1 tsp of sea salt
• 1 packet of stevia

Directions:

1.  In a small bowl pour 1/3 cup of olive oil
2. 1 tsp of lemon zest
3. 2 tbsp of lemon juice
4. Add the mint, pepper, sea salt, stevia and set to the side
5. On med-high heat use remaining olive oil and Sautee the shallots
6. On a plate salt and pepper both sides of the salmon filets
7. Add the filets to the pan and cook 4-5 min on each side, then top with sauce
8. Enjoy!

Holiday Shrimp Cocktail

Great Appetizer for the Holidays that Friends and Family will love!

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Don't let the cholesterol in shrimp fool you. When it comes to heart health, saturated fat is more important than cholesterol - and shrimp is very low in saturated fat. Shrimp is a source of good fat - in the form of omega-3's which helps to reduce triglyceride levels and lower the risk of a heart attack. Although eating shrimp too frequently could slightly raise LDL cholesterol levels, it also increases levels of HDL - the good cholesterol which improves the ratio of good cholesterol to bad cholesterol which is a positive for heart health. The omega-3's found in shrimp also have anti-inflammatory effects which are not only good for the heart, but may reduce the symptoms of diseases such as arthritis.

Health Benefits of Shrimp Cocktail: its Waistline Friendly- Shrimp is remarkably low in calories - with four large shrimp having only twenty-two total. Plus, the protein content of shrimp (almost eighteen grams in four of them) is great for building lean body mass when combined with an exercise program. Foods that are high in protein such as shrimp are also more satisfying - so there's less risk of overeating. Shrimp is clean eating at its best.

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Ingredients:

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• 1 pound of shrimp, peeled and de-veined
• 2 tablespoons of olive oil
• 1 teaspoon of sea salt
• 1 teaspoon of ground black pepper

Directions: 

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• Preheat oven to 400 degrees
• On a large cookie sheet, line with foil and spray olive oil to coat
• Lay shrimp flat and coat with olive oil
• Toss with Sea Salt and Black Pepper
• Place in oven for 8-10 minutes, you want a bright pink color  

Sauce Ingredients:

• 1 cup ketchup
• 1 Lemon juiced
• 1 teaspoon of Worcestershire sauce
• 1/2 teaspoon sea salt
• 1/2 teaspoon fresh ground pepper

Click here to view the Healthy Cooking video for this recipe.

Cindy’s Homemade Guacamole

My Guacamole is awesome and I pair it with gluten free chips and carrots
Why is it better to make your own instead of the pre-packaged kind? You know what’s going into it and you can control the amount. When you taste it, you know you are getting the health benefits of the Avocados, instead of tons of sodium. Also you can add in different spices to change up the taste.
Benefits of eating Avocados- One of the added benefits of eating avocados, they help reduce levels of cortisol & inflammation, which helps cut down on fat storage in the mid region.
Benefits of Feta Cheese-When you choose feta cheese over standard cheddar cheese, you get the cheesy taste with a third less calories. Feta cheese is also a third lower in fat.

Ingredients:

• 2 ripe avocados
• 1 Lime or Lemon- squeezed
• 1/2 teaspoon sea salt
• ¼ teaspoon of freshly grated black pepper
• 2 tsp of minced garlic
• ¼ tsp of red pepper flakes
• Optional- ¼ cup of Feta Cheese 

Directions:

• Cut avocados in half and remove seed. Scoop out avocado from the peel, put in a mixing bowl.
•  Using a fork, roughly mash the avocado. (Don't overdo it! The guacamole should be a little chunky.) Add the lime or lemon, garlic, salt and pepper and mash some more. Add in the red pepper flakes and feta cheese.

Creamy Strawberry Blueberry Protein Smoothie

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1 Cup strawberries
1/2 cup blueberries
2 oranges juiced
1 lemon juiced
Handful of greens
  (spinach, kale etc.)
1/2 cup coconut milk
1/2 scoop protein powder (vanilla) - optional

I put my berries in the freezer the night before because i like my smoothie cold and it helps to not water it down with ice. Drop your berries, juice, greens and coconut milk into the blender. You can also add oats if you want more carbs but it's optional.  Blend it really well especially if you added the oats to make sure the texture is nice, and then after everything is blended well add the protein powder (the protein powder is also optional but I add it for the extra vitamins and protein). Please keep in mind If you do add protein you need to drink immediately or it will thicken up a lot. The first time I made it I had a little science experiment unfolding on my desk after about 10 minutes so I cut back to half a scoop and remembered not to forget it on my computer desk :{ smoothies are better chilly anyway.

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I love this recipe because you can add or subtract from the basic blend to suit your needs. I usually make a batch with coconut milk and a little vanilla protein powder and pour my portion into a glass then my husband uses the other half and adds oats cream and a little more protein powder for a more hefty version because he is trying to gain while I (like most women) am trying to slim up.
You can also blend the basic version (berries, juice, greens, and coconut milk) and freeze it in an ice tray to use in the morning if you are in a hurry. Just get the smoothie cubes in the blender add coconut milk (or cream) oats, and a little protein powder (if wanted), blend, pour into a travel mug, and out the door you go.

Almond Encrusted Yellow Tail Fish

I went to Market on the Hill Thursday and got some fresh Yellow tail Snapper-YUMMY! 

I paired the fish with smashed sweet potatoes and pan seared brussel sprouts :)

ALMOND ENCRUSTED YELLOW TAIL

Ingredients:

2 servings

3  8 oz. yellow tail snapper fillets

1/4 tsp. sea salt & pepper

1 lemon juiced

1 c. almond flour

1 egg

1/2 c. almond milk

1 c. chopped sliced almonds

4 tsp. canola

3 tsp. Smart Balance butter spread

1/4 c. dry white wine

Directions:

1. Season yellow tail fillets with salt, pepper and lemon juice, then dredge in almond milk, almond flour and egg wash. 

2. Coat fillets in chopped almonds. Pat the almonds on the fish to secure.

3. Saute

 in canola oil over medium heat, taking care not to burn almonds, until nicely browned. Remove fillets and de-glaze pan with splash of white wine. 

4. Add a squeeze of lemon and melt butter in pan juices. 

5. Drizzle over fish and garnish with lemon slices and parsley.

Grilled Cobia

I finally went deep sea fishing and we caught a Cobia, also known as Lemonfish

This is a very mild fish and can be prepared many ways. They say it's one of the best tasting fishes, I would have to agree. The pork chop of the sea. One thing I am learning is not to overdue the spices which would block out the fish taste. This recipe has good flavor, yet you can savor the fish itself.

Paired with Raw Zucchini, Garlic Cabbage, & left over Couscous

Ingredients:

4-5 medium fillets Cobia

1/3 cup olive oil

1/3 cup lemon juice

2 teaspoons dry mustard powder

1 clove minced garlic

1 teaspoon celery seed

1/2 teaspoon pepper

1/2 teaspoon sea salt

1 1/2 cup of white wine

Mix all ingredients in a freezer ziploc bag and place in refridgerator

Directions:

1. Mix all ingredients in a freezer ziploc bag and place in refridgerator

2. Marinate for an hour

3. Grill on Medium Heat either using outside grill or grill plate

4. Turning several times, and baste with extra marinade at each turn. 

Don't over cook. Super easy recipe

Roasted Shrimp Cocktail & Sauce

You are going to love this quick & delicious recipe!

Roasted Shrimp

Ingredients:

1 pound of shrimp, peeled and de-veined

2 tablespoons of olive oil

1 teaspoon of sea salt

1 teaspoon of ground black pepper

Directions: 

Preheat oven to 400 degrees

On a large cookie sheet, line with foil and spray olive oil to coat

Lay shrimp flat and coat with olive oil

Toss with Sea Salt and Black Pepper

Place in oven for 8-10 minutes, you want a bright pink color  

Sauce

Ingredients:

1 cup ketchup

1 Lemon juiced

1 teaspoon of Worcestershire sauce

1/2 teaspoon sea salt

1/2 teaspoon fresh ground pepper

Gluten Free Lemon Pasta with Oven Roasted Shrimp

Gluten

 Free Lemon Pasta with Oven Roasted Shrimp

Ingredients

2 pounds (17 to 21 count) shrimp, peeled and deveined

Good Extra Virgin olive oil

Sea salt and freshly ground black pepper

1 pound Gluten Free Angel Hair Pasta

4 tablespoons (1/2 stick) smart balance butter spread

2 lemons, zested and juiced

Directions:

Preheat the oven to 400 degrees F.

Place the shrimp on a sheet pan with 1 tablespoon olive oil, 1/2 teaspoon salt, and 1/2 teaspoon pepper. Toss well, spread them in 1 layer, and roast for 6 to 8 minutes, just until they're pink and cooked through.

Meanwhile, drizzle some olive oil in a large pot of boiling salted water, add the angel hair, and cook about 3 minutes. Drain the pasta, reserving some of the cooking liquid. Quickly toss the angel hair with the melted butter spread, 1/4 cup olive oil, the lemon zest, lemon juice, 2 teaspoons sea salt, 1 teaspoon pepper and about 1/2 cup of the reserved cooking liquid. Add the shrimp and serve hot.

Chicken Shawarma

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Ingredients:

• 2 tablespoons fresh lemon juice
• 1 teaspoon curry powder
• 2 teaspoons extra virgin olive oil
• 3/4 teaspoon salt
• 1/2 teaspoon ground cumin
• 3 garlic cloves, minced
• 1 poundskinless, boneless chicken breast, cut into 16 (3-inch) strips
• Sauce:
• 1/2 cupplain 2% reduced-fat Greek yogurt 
• 2 tablespoons tahini
• 2 teaspoons fresh lemon juice
• 1/4 teaspoon salt
• 1 garlic clove, minced
• Remaining ingredients:
• Cooking spray
• 4 (6-inch) pitas
• 1 cup chopped romaine lettuce
• 8 (1/4-inch-thick) tomato slices

1. 1. Preheat grill to medium-high heat.
2. 2. To prepare chicken, combine first 6 ingredients in a medium bowl. Add chicken to bowl; toss well to coat. Let stand at room temperature 20 minutes.
3. 3. To prepare sauce, combine yogurt and next 4 ingredients (through 1 garlic clove), stirring with a whisk.
4. 4. Thread 2 chicken strips onto each of 8 (12-inch) skewers. Place kebabs on a grill rack coated with cooking spray; grill 4 minutes on each side or until done.
5. 5. Place pitas on grill rack; grill 1 minute on each side or until lightly toasted. Place 1 pita on each of 4 plates; top each serving with 1/4 cup lettuce and 2 tomato slices. Top each serving with 4 chicken pieces; drizzle each serving with 2 tablespoons sauce.

Squash Pie :) YUMMY!

Ingredients:

6 medium yellow squash, sliced

1 stick smart balance butter

1/2 cup all-purpose wheat flour

1 cup baking stevia

1 tablespoon lemon extract

3 eggs

Three 9-inch prepared frozen pie shells, defrosted

Directions:

Put the squash in a large pot and fill with water. Bring to a boil over medium heat and cook until tender, 20 minutes. Drain and press the squash with a spoon to remove any excess water.

Preheat the oven to 350 degrees F.

Transfer the squash to a blender. Add the smart balance butter and wheat flour and blend until pureed. 

Add the stevia, lemon extract and eggs and blend until smooth. Evenly divide the filling among the pie shells.

Bake until the filling is set, 45 minutes to 1 hour. Let the pies cool to room temperature before slicing and serving.

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Mojo Sauce to spice up your tacos & burritos :)

Mojo Sauce to spice up your tacos & burritos :)

Ingredients:

Mojo Sauce:

4 garlic cloves

1 can of serrano chilies

1 large handful fresh cilantro leaves

Juice 1 Lemon

Juice 1 orange

1/2 cup extra-virgin olive oil

Kosher salt and freshly ground black pepper

Directions:

Make the Mojo Sauce: 

Put the garlic, chilies, cilantro, lime juice, orange juice, and olive oil into a food processor and

 process

 until smooth.

 Salt & Pepper to Taste.

Chicken Adobo Lumpias with Homemade Carrot & Cauliflower Soup

YUMMY!!!!!!

Chicken Adobo Lumpias

Ingredients:

• 4 Thin sliced Chicken breasts- diced
• 1/4 cup of apple cider vinegar
• 2 tablespoons cup of low sodium soy sauce
• 4 cloves garlic, crushed and minced
• 2 bay leaves
• 1 tsp of baking stevia
• 1 tsp curshed black peppercorns
• 1 bunch chives
• 1 pkg large square spring rools 
• 1 egg beaten
• Canola oil for frying
• Kosher salt
• Greek yogurt for topping

Directions:

1. In a pot, mix the diced chicken, viengar, soy sauce, garlic, bay leaves, stevia, and peppercorns. 

2. Place pot on stove, add enough water to cover chicken. Bring to a boil; lower the heat and simmer until chicken is nice and white. Transfer the chicken to a plate. Boil the sauce for about 5 min and strain (set the sauce aside)

3. In a food processor, pulse the chicken until finely chopped. Mix in the chives and 1/2 cup of sauce (reserve the other half for topping)

4. Lay out 1 wrapper on a clean surface. Spread with 2 heaping tablespoons of filling in thin line along one edge. Brush the opposite edge with the egg wash, fold in the edges and roll up tightly. Repeat, will make approx 6 rolls

5. In a medium skillet, heat 1 inch of oil med-high heat. Working the rolls until golden, approx 2 min each

Transfer to a paper towel to drain, sprinkle with Kosher salt

Cut Lupias in half and serve with a side of Greek Yogurt

Homemade Carrot & Cauliflower Soup

Served hot or cold

Ingredients:

• 1 tablespoon olive oil
• 1 yellow onion, chopped
• 5 medium carrots, peeled and coarsely chopped
• 1/2 head cauliflower, cut into florets
• 1 teaspoon red pepper flakes
• 2 teaspoons lemon zest
• 1 teaspoon ground cumin
• 2 cups chicken or vegetable stock
• 3/4 cup plain yogurt, divided
• Kosher salt and freshly ground black pepper
• 1 green onion, finely chopped

Directions:

Heat the oil in large pot over medium heat. Add the onions and cook until tender, about 5 minutes. Add the carrots, cauliflower, red pepper flakes, lemon zest, cumin, stock, and 2 cups water and bring to a boil. Cover and simmer over low heat until the carrots are very tender, about 30 to 40 minutes. Let the soup cool slightly, and then blend until smooth, working in batches. Pour the soup into a large bowl and whisk in 1/2 cup of the yogurt. Taste and season with salt and pepper. Chill the soup in the refrigerator for at least 2 hours up to 24 

hours. Serve the soup in individual bowls with dollops of remaining yogurt, and some 

chopped green onion.

Pan Seared Flounder Fillets

I got some fresh wild caught flounder from Fresh Market on sale Saturday, first time cooking flounder.. these were YUMMY! Along with the sale on flounder, stopped by Jimmy Lowe's fruit stand, and picked up these Amish Made Tomato Basil Noodles :)

Ingredients:

• 4 skinless flounder-fillets
• Sea salt & pepper to taste
• Whole wheat flour for dredging fish
• 2 tablespoons of canola oil
• 4 tablespoons of smart balance butter spread, divided
• 1 lemon, squeezed
• 1 small bottle capers
• 1 cup of almond milk
• 1/2 cup of greek yogurt
• 2 minced cloves of garlic

Directions:

1. Cook pasta as directed, I made a white creme sauce for this pasta
2. In a small sauce pan, on low/simmer heat together almond milk, butter, greek yogurt, garlic, and 1 tablespoon of butter. Add in salt & pepper for taste
3. Wash Fillets in cold water and pat dry, sprinkle with salt & pepper
4. Dredge fillets in flour. Place oil and 2 tablespoons butter in flat skillet on high heat until butter melts.
5. Keeping heat at medium-high, cook fish on 1 side about 3 minutes, until deep brown and crispy. Turn fish and cook on second side, about 3 minutes. Turn fish only once. 
6. Remove fish to serving platter. Turn off heat. Into hot skillet, whisk remaining 1 tablespoon butter. Add lemon juice. Pour in capers , liquid and all. Whisk. Pour thin sauce over fish fillets. Serve with a side of pasta and veggies. Enjoy with a colorful salad!!!!

Cindy's Feta Cheese Talapia

Cindy's Feta Cheese Tilapia Filet Recipe

Cindy's Feta Cheese Tilapia Filet's

Ingredients:

4 Tilapia Filet's- dry

1 lemon

1 tbsp of olive oil 

2 tbsp of smart balance butter - melted

2 oz feta cheese- crumbled

2 cloves of garlic

1 tbsp of olive oil

1/3 cup of fresh parsley 

1/2 tsp of black pepper

2 Roma tomatoes diced

1 tbsp of dill weed

1/2 tsp of sea salt

Instructions:

Preheat oven 350 degrees

1. In a 9 x 13 glass dish- coat with olive oil

Lay the 4 filet's in dish

2. Pour lemon juice and butter spread over filet's. 

3. Combine all ingredients except for feta cheese and top each filet 

4. Bake in oven for 20 minutes 

5. Remove from oven and sprinkle crumbled feta over each filet and bake for an additional 5 min

I made sauteed Brussel sprouts and couscous as a side item with this recipe- YUMMY! And of course added a fresh salad :)

Cindy's Lemon Parmesan Tilapia

Cindy's Lemon Parmesan Tilapia

Ingredients:

4 tilapia fillets

3 tablespoons fresh lemon juice

1 tablespoon smart balance butter, melted

2 cloves garlic, finely chopped

1 teaspoon dried parsley flakes

pepper to taste

1/3 cup of Parmesan 

Directions:

1. Preheat oven to 375 degrees F (190 degrees C). 

2. Spray a baking dish with non-stick cooking spray.

3. Rinse tilapia fillets under cool water, and pat dry with paper towels.

4. Place fillets in baking dish. Pour lemon juice over fillets, then drizzle butter on top. Sprinkle with garlic, parsley, pepper, and Parmesan 

5. Bake in preheated oven until the fish is white and flakes when pulled apart with a fork, about 30 minutes.