Category Archives: Healthy Lunches

March 17, 2023 · 5:13 pm

Pho

INGREDIENTS:

2 TBS Avocado or coconut oil

2 cloves Garlic, minced

2 ea Scallions, cut into 1/2 inch pieces

5 slices Ginger

4 cups Homemade bone broth or DKA chicken or beef liquid bone broth or 4 packets of DKA powdered bone broth + 32 oz of water.

1 cup Bok Choy, roughly chopped

1 cup Mushrooms, sliced

2 Tbs Coconut aminos

1/2 tsp Celtic or pink Himalayan salt

1/2 tsp Black or White Pepper, freshly ground

tt Cayenne Pepper, dash

1/2 cup Cilantro Leaves

For Serving (Optional)

Thai Basil

Sriracha Sauce

Mung Bean Sprouts

Lime Wedges

DIRECTIONS:

In a large stockpot, heat oil over medium-high heat. Add garlic, scallions, and ginger, and reduce heat to medium-low. Cook, stirring for 3 to 4 minutes to soften scallions.

Raise heat to medium-high and add broth, bok choy, mushrooms, coconut aminos, salt, black pepper, and cayenne. When soup begins to boil, reduce heat to medium-low and simmer for 10 to 15 minutes.

Add zoodles and cilantro, and remove from heat. Serve warm, with thai basil, sriracha sauce, mung bean sprouts, and lime wedges if desired.

NOTE: most stores sell pre-cut zoodles to save time in the kitchen. If you prefer to make them at home you don’t have to have a spiralizer. There are other methods you can use to make zucchini pasta.

Julienne peelers will give you straight, skinny zoodles; mandoline or old-fashion vegetable peelers produce wide, flat zoodles.

You can try konjack zoodles in the dish for a zero-carb alternative that is very, very close to rice noodle texture and soaks up the fragrant bone broth flavors perfectly.

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Filed under Asian Cuisine, Fall/Winter Favorites, Healthy Lunches, Inspiralized, International Inspirations, Super Soups, What's for Dinner?

January 31, 2023 · 2:55 pm

Red Lentil Soup with Preserved Lemon and Crispy Garlic

INGREDIENTS:

SOUP:

2 Tbs. Olive Oil, extra virgin

2 md Onions, chopped

2 cloves Garlic, finely chopped

1 piece Ginger (2″), scrubbed and finely chopped

2 tsp Cumin, groud

3/4 tsp Tumeric, ground

tt Black Pepper, freshly ground

1/2 ea Preserved Lemon, rinsed, seeds removed, finely chopped

3 Tbs Tomato Paste, double consentrated

8 cups Vegetable or Chicken Broth, good-quality, low sodium

2 cups Red Lentils, rinsed

GARLIC CHIPS AND ASSEMBLY

2 Tbs Olive Oil, extra-virgin

4 cloves Garlic, thinly sliced

tt Kosher Salt

1 tsp Aleppo-Style Pepper

1 cup Tender Herbs, torn mixed (such as basil, dill, cilantro, and/or parsley)

1/2 ea Preserved Lemon, rinsed, seeds removed, finely chopped (optional)

DIRECTIONS:

SOUP

Heat 2 tbs extra-virgin olive oil in a large Dutch oven or other heavy pot over medium. Cook 2 medium onions, chopped, 4 garlic cloves, finely chopped, and one 2″ piece ginger, scrubbed, finely chopped, stirring occassionally, until onions are softened, 6-8 minutes. Add 2 tsp. ground cumin and 3/4 tsp. ground turmeric and stir to coat onions.

Season with freshly ground black pepper. Add 1/2 preserved lemon, rinsed, seeds removed, finely chopped, and 3 tbs double- concentrated tomato paste and cook, stirring often, until tomato paste is darkened in color, about 4 minutes.

Add 8 cups good-quality low-sodium vegetable or chicken broth and 2 cups red lentils, rinsed, and bring to a boil, skimming foam from surface as needed. Reduce heat to medium-low, partially cover, and simmer, stirring ocasionally, until lentils are very tender an soup is almost creamy, 35-45 minutes.

GARLIC CHIPS AND ASSEMBLY

While the lentils are cooking, heat 2 tbs extra-virgin olive oil in a small saucepan over medium. Cook 4 garlic cloves, thinly sliced stirring often, until golden and starting to crisp, about three minutes; remove pan from heat. Using a slotted spoon, transfer garlic chips to paper towels leaving oil behind. Lightly season garlic chips with kosher salt. Stir 1 tsp. Aleppo-style pepper into infused oil in pan and set aside.

Remove soup from heat and stir in 1 cup torn mixed tender herbs (such as basil, dill, cilantro, and/or parsley). If soup is too thick, thin with water. Taste and add up to 1/2 preserved lemon, rinsed, seed removed, finely chopped, if desired (you may find the soup lemony enough as it is). Season with more salt as needed.

Ladle soup into bowls. Top with garlic chips and more herbs and drizzle over reserved pepper oil.

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Filed under Comfort Cuisine, Fall/Winter Favorites, Healthy Lunches, Vegetarian Fare, What's for Dinner?

January 19, 2023 · 6:06 pm

Italian Seafood Stew

INGREDIENTS:

8 tsp Olive Oil

1/4 tsp Red Pepper Flakes

1/2 cup Scallions, cut into 1″ pieces

1 cup Fennel, diced

1 cup Green Bell Peppers, diced

28 oz Diced Tomatoes, canned

1/2 lb Shrimp, halved lenth-wise

1/2 lb Bay Scallops

1/2 lb Tilapia, diced

1 1/2 tsp Salt

1/2 tsp Black Pepper, ground

1/2 lb Lump Crabmeat

1/2 cup Fresh Basil, cut into fine strips

DIRECTIONS:

In a saucepan, sweat the red pepper flakes in olive oil for about 30 seconds.

Add the scallions, fennel, and green pepper, and continue to sweat for about 3 to 4 minutes over moderate heat.

Add the tomatoes, including the juice, and bring to a boil.

Simmer for about 8 minutes until all vegetables are tender.

Combine the halved shrimp and diced tilapia with the scallops in a bowl and season with salt and pepper; mix very carefully.

Add the seasoned seafood to the simmering tomatoes, bring to a near boil, and cook gently for 3 to 4 minutes.

Add the crabmeat and basil, stir very carefully, and heat through.

Divide stew into 4 equal portions (about 2 cups per serving), garnish with basil leaves, and serve hot.

340 calories per serving

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Filed under Fish Favorites, Healthy Lunches, Summer Favorites, What's for Dinner?

January 19, 2023 · 5:49 pm

Salmon with Pan Steamed Bok Choy

INGREDIENTS:

4 ea (6 oz) Salmon Fillets

3 cloves Garlic, sliced thin, divided

2 tsp Fresh ginger, peeled and minced

2 ea Scallions, trimmed and chopped

2 Tbs Light Soy Sauce

1 Tbs Cold Water

1 Tbs Toasted Sesame Seeds

2 tsp Dry Chili Paste

5 1/2 cups Bok Choy, chopped

2 cups Chicken Stock

DIRECTIONS:

Carefully place the salmon fillets in a re-sealable plastic bag.

Combine half of the garlic with the ginger, scallions, soy sauce, water, sesame seeds and chili paste in a blender and puree until smooth.

Add the puree with the salmon in the re-sealable plastic bag and marinade them for about 30 minutes.

Take the salmon fillets out of the plastic bag and arrange them in an oven proof dish. Pour the marinade over them and bake at 450 degrees for about 8 minutes, or until the salmon begins to flake with gentle pressure.

While the salmon is cooking, add the chicken stock and remaining garlic to a wok or skillet and bring to a boil. Add the bok choy, cover with a lid, and then pan steam until the bok choy is tender and chicken stock is nearly evaporated.

Serve the salmon hot on top of the bok choy.

400 calories per serving.

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Filed under Asian Cuisine, Fish Favorites, Healthy Lunches, Summer Favorites, What's for Dinner?

November 10, 2022 · 2:11 pm

Sesame Chicken and Cabbage Salad

INGREDIENTS: (4 servings)

3 Tbs Extra-Virgin Olive Oil, divided

3 Tbs Soy Sauce, divided

2 Tbs Honey, divided

4 ea Chicken Thighs, skinless and boneless (1 – 1 1/2 lb)

tt Kosher Salt and Pepper, freshly ground

1 md Red Cabbage Head (about 2 lbs)

12 oz Green Beans, trimmed

1/4 cup Unseasoned Rice Vinegar

2 Tbs Toasted Sesame Oil

1 Tbs Sriracha

1 clove Garlic, finely grated

3 ea Scallions, thinly sliced on a diagonal

1/2 cup Cilantro, coarsely chopped (plus more for serving)

3 Tbs Salted Dry-Roasted Peanuts, coarsely chopped

DIRECTIONS:

Whisk 1 tbs extra-virgin olive oil, 1 tbs soy sauce, and 1 tbs honey in a medium bowl to combine. Add 4 skinless, boneless medium chicken thighs (1 – 1 1/2 lb), season with kosher salt adn freshly ground pepper, and toss to coat.

Place a rack in middle of oven; heat broiler. Cut 1 medium head of red cabbage (about 2 lbs) in half through core, then cut each half into wedges keeping core intact. Arrange cabbage and 12 oz green beans, trimmed, on a large rimmed baking sheet, leaving space on one side for chicken. Drizzle with remianing 2 tbs extra-virgin olive oil, then season with salt. Place chicken in a single layer in reserved space and broil until cabbage, green beans, and chicken are charred in spots and chicken is cooked through, 17-22 minutes. Let cool 5-10 minutes.

Meanwhile, whisk 1/4 cup unseasoned rice vinegar, 2 tbs toasted sesame oil, 1 tbs sriracha, 1 garlic clove finely grated, remaining 2 tbs soy sauce, and remaining 1 tbs honey in a small bowl to combine; season dressing with salt.

Transfer chicken and cabbage to a cutting board; tranfer green beans to a large bowl. Remove core from cabbage; discard. Coarsely chop cabbage, then coarsely shred chicken. Add both to bowl with green beans. Add about three fourths of 3 scallions, thinly sliced on a diagonal, and 1/2 cup coarsley chopped cilantro and drizzle dressing over; toss salad to coat. Taste and season with salt and pepper.

Top salad with 3 tbs salted dry-roasted peanuts, coarsely chopped and remaining scallion and cilantro.

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Filed under Asian Cuisine, Chicken Dishes, Fall/Winter Favorites, Healthy Lunches, Holiday Menus, Sensational Salads, Summer Favorites

November 1, 2022 · 3:14 pm

Cheesy Enchilada Stuffed Peppers

INGREDIENTS: (serves 4)

4 each Bell Peppers (10.5 oz approx)

1 lb Ground Beef, (95-97%) uncooked

1 1/2 cups Riced Cauliflower, cooked from frozen

1 Tbs Taco Seasoning

2 Tbs Salsa

1/2 cup Diced green chilies

1/4 cup Enchilada Sauce

2 cups Mexican Cheese, reduced fat

DIRECTIONS:

Preheat oven to 350 degrees.

Line a baking sheet with foil and set aside.

In a medium skillet, heat ground beef over medium high heat, crumbling as you cook. Stir in the taco seasoning and stir until well coated. When beef if almost cooked through, stir in the green chilies, salsa, cooked cauliflower rice and enchilada sauce.

Turn off the heat and set aside.

Cut the top off each pepper and hollow out the inside; removing ribs and seeds. Place each pepper on the baking sheet.

To stuff each pepper, start with several spoonfuls of beef, then half portion of cheese, then fill nearly to the top with beef. Top with another 1/2 portion cheese (depending on the size of the pepper 1/4 cup cheese should be enough. Use whatever covers the top to your liking), and place the top back on the pepper. Repeat with remaining peppers.

Bake for 30-40 minutes or until peppers are tender and cheese is melted.

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Filed under Comfort Cuisine, Fall/Winter Favorites, Healthy Lunches, Party Picks, What's for Dinner?

November 1, 2022 · 2:12 pm

Waffled Tuna Melt

INGREDIENTS: (Serves 4)

1/4 tsp Black Pepper, ground

18 oz. Canned Tuna, packed in water

2 cups Celery, minced

3 ea Eggs, large

1/2 cup Cream Cheese, low-fat. at room temperature

1/4 cup Cheddar Cheese, reduced fat

6 cups Romaine lettuce, cut into 1/4-inch strips

1/2 tsp Salt

8 ea Scallions

Cooking spray

DIRECTIONS:

Drain the tuna from its water.

In a mixing bowl, combine the cream cheese and eggs with a whisk and mix until thoroughly combined.

Combine the tuna with the egg-cream cheese mix and stir in the celery, scallions, salt, pepper and cheese.

Preheat a waffle iron and spray both sides with cooking spray.

Put an adeaquate amount of the tuna mix on your waffle iron (the amount may vary depending on the waffle iron’s size), and cook until golden brown for about 15 minutes.

Once done remove the tuna waffles from the waffle iron and place on a wire rack.

Repeat until the mixture is used up.

Combine the lettuce with the ranch dressing and divide evenly onto the four plates. Top each plate with an equal number of tuna waffles.

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Filed under Fall/Winter Favorites, Fish Favorites, Healthy Lunches, Summer Favorites, What's for Dinner?

October 13, 2022 · 2:36 pm

Grilled Chicken Power Bowl with Green Goddess Dressing

INGREDIENTS: (Serves 4)

1 1/2 lbs Chicken Breasts, boneless and skinless

1 cup Broccoli, riced

8 each Cherry Tomatoes, halved

1 cup Fresh Basil

1 clove Garlic

1 cup Kabocha Squash, riced or cubed

4 tbs Lemon Juice

1/2 cup Greek Yogurt, low-fat and plain

1/4 tsp Pepper

1/4 cup Pumpkin Seeds

4 each Radished, sliced thi

1 cup Red Cabbage, shredded

1/4 tsp Salt

1 cup Yellow Summer Squash, riced

1 cup Zucchini, riced

DIRECTIONS:

Preheat grill or oven to 350 degrees.

Season chicken with salt and pepper.

Grill or roast chicken about 10-12 minutes until it reaches an internal temperature of 165 degrees. When done, remove from the oven and set aside to rest, about 5 minutes. Cut into bite-sized pieces and keep warm.

While chicken rests, steam kabacha squash, zucchini, yellow summer squash, and broccoli in a covered microwave-proof bowl about 5 minutes until tender.

For the dressing, combine the yogurt, basil, garlic, lemon juice, and remaining salt and pepper in a blender and puree until smooth.

To serve, place an equal amount of the veggie mixture into four individual serving bowls. Add an equal amount of cherry tomatoes, radishes, and shredded cabbage to each bowl along with a quarter of the chicken and one tablespoon of pumpkin seeds. Drizzle dressing on top and serve.


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Filed under Fall/Winter Favorites, For the Grill, Healthy Lunches, Inspiralized, Sauces, Sensational Salads, Summer Favorites, What's for Dinner?

October 7, 2022 · 3:25 pm

Coconut Fish Curry

INGREDIENTS: (4 servings)

2 cups Button Mushrooms, sliced

2 cups Light Coconut Milk, canned

1 1/2 Tbs Fish Sauce (Thai fish sauce preferred)

2 tsp Lime juice

2 cups Mung Bean Sprouts

1 Lb Shrimp, small, deveined and peeled

2 cups Red Bell Peppers, diced

1 Tbs Thai Red Curry Paste

3/4 tsp Salt

1 cup Basil Leaves (Thai if possible)

1 Lb Tilapia, largely diced

DIRECTIONS:

In a large sauce pan, combine the coconut milk with the Thai red curry paste and fish sauce, and bring to a boil.

Add the mushrooms and the red peppers and simmer for about 3 minutes

Season the shrimp and fish with salt, add to the simmering coconut mild, and simmer very gently for 2 to 4 minutes.

Add the mung bean sprouts, basil and lime juice and return to a very breif boil to heat through.

Divide into 4 equal sized potions (about 2 1/2 cups per serving)

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Filed under Asian Cuisine, Comfort Cuisine, Fall/Winter Favorites, Fish Favorites, Healthy Lunches, What's for Dinner?

September 27, 2022 · 12:11 pm

Greek Style Chicken Bowl

INGREDIENTS:

4 tsp Olive Oil, extra virgin

4 tbs Feta, reduced-fat

1 tbs Oregano, minced (or 1 tsp dried)

2 cloves Garlic, minced

4 tbs Lemon, juiced

2 cups Lettuce, washed and torn

2 cups Cauliflower, riced

1 cup Roma Tomatoes, diced

1 1/2 lbs Rotisserie Chicken Breast, Skin-removed and chopped

2 cups Zucchini, riced

DIRECTIONS:

1. Combine and cook riced cauliflower and zucchini in microwave or steamer, about 6 to 8 minutes unil tender.

2. Combine the garlic, oregano, lemon juice, oil and feta to make the dressing.

3. To serve, neatly arrange a 1/2 cup of lettuce, one cup of riced cauliflower and zucchini, a 1/4 cup of tomatoes, and 6 ounces of chicken in a bowl. Drizzle 1 1/2 tablespoons of the dressing over the top and serve.

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Filed under Chicken Dishes, Healthy Lunches, Inspiralized, Summer Favorites, What's for Dinner?