I am not sure if any of you are aware, but I love makes little cakes of deliciousness preferably with vegetables and protein. This yummy cake variety is vegetarian and can be modified to be vegan as well. Not to mention they are so tasty, filling and the avocado salsa is to die for!! 🙂
I made this recipe with red quinoa which is full of fiber, B vitamins, magnesium and protein. I also added kale which is rich in vitamin K, potassium, fiber and antioxidants. The avocado salsa adds so much flavor and includes vitamin C, phytonutrients, omega fats, potassium and fiber! Almost like deconstructed guacamole… and who doesn’t love guacamole right?! duh! Avocados are a huge food trend right now not only due to their buttery and creamy texture, but also because they are heart healthy and work to lower bad cholesterol (LDL) while increasing good cholesterol (HDL), which prevents heart disease. ❤
I use these cakes as part of my lunch meal or can be used as a snack during the day to ward off that crazy hungry feeling many of us get mid-afternoon! If you want to vary the cakes you can always switch the different types of peppers, use swiss chard instead of kale or use a different variety of quinoa. Also, to make this recipe vegan use a flax egg in substitution for the egg, which is 3 tsp water to 1 tsp Flax seed or you can use chia seeds… both of which are rich in omega 3 fats, which have been shown to lower triglycerides (the nasty fat in your blood!)
Ok here goes:
1 Cup Cooked Red Quinoa
3 Cups Raw Kale
2 Tbsp. Hemp Protein Powder ( I used Bob’s Red Mill)
1 Egg (or flax egg)
1/2 Yellow Pepper diced
1 White Onion diced
1 tsp Cumin
1 tsp Italian Seasoning
1 tsp Red Pepper Flakes
1 Ripe Avocado
1 Diced and Seeded Fresh Tomato
4-5 Sprigs Fresh Cilantro
2 Chopped Garlic Cloves
3 Tbsp. Extra Virgin Olive Oil and 2tsp. Extra Virgin Olive Oil
Salt & Pepper
1. Wash & rinse kale then remove from stems and chop.
2. Cook quinoa following directions. You will only need one cup cooked for this recipe.
3. Dice 1/2 white onion, 1/2 yellow pepper and 1 glove garlic.
4. Heat skillet to medium heat and add 2 tsp extra virgin olive oil. Saute onion, pepper and garlic for 3 minutes until softened.
5. Add kale, cumin, salt, pepper, red pepper flakes and italian seasons and sauté kale until tender.
6. In a medium bowl mix 1 cup cooked quinoa with cooked kale, 1 egg, 2 Tbsp hemp protein powder and additional seasonings if desired.
7. Form 4 patties out of quinoa and kale mixture and place in refrigerator for 10 minutes to set up.
8. While patties are chilling prepare avocado salsa. Add diced avocado, diced jalapeño, 1 chopped garlic clove, 1/2 diced white onion, diced fresh tomato (seeded), juice from one lime and chopped cilantro in a bowl. Season with salt and pepper and set aside.
9. Remove quinoa and kale cakes from refrigerator.
10. Reheat skillet to medium heat and add 3 Tbsp. extra virgin olive oil.
11. When skillet is heated through add quinoa and kale cakes to the skillet and brown on each side for 4-6 minutes until heated through.
12. Place cakes onto a platter and top with 2 tbsp. Avocado Salsa.
13. Squeeze extra lime juice if desired and devour! 🙂
Makes 4 Servings
Nutrition per Serving: 195 calories, 10g fat (18g Monounsaturated, 5g polyunsaturated and 5g saturated fat), 20g carbohydrates, 7.5g protein, 7g fiber, 52.5mg cholesterol
I have been craving this delicious comforting moussaka for so long I decided to re-create with a vegetable twist. Now I love traditional moussaka with delicious lamb in a tomato sauce with creamy potatoes, béchamel and crispy eggplant, but now that I have gone into a phase where I’m consuming low carb, vegetarian meals I needed to revamp this recipe.
This recipe was adapted from the Mediterranean Cooking Cookbook by Jacqueline Clarke and Joanna Farrow, which is a great book filed with yummy, authentic mediterranean dishes! Check it out! But like I said I wanted to lower the carbohydrates just a tad.
This dish is loaded with fiber, lean protein, vitamin C, potassium and iron. Not to mention it is the perfect comfort food for a cold winter day. Not that I have those in South Florida, but you get the point!
1 eggplant sliced
1 16oz can low sodium canned chickpeas
2 8oz cans tomato sauce
2 yellow squash
1 cup baby bella mushrooms
1/4 cup parmesan cheese
1 1/4 cup non-fat plain Greek Yogurt
1/2 yellow onion
2 tsp herbs de provence
Salt & Pepper
2 tsp extra virgin olive oil
1 tsp cumin
1 tsp garlic powder
1tsp red pepper flakes
1. Preheat oven to 350 degrees fahrenheit
2. Slice eggplant crosswise and salt in a colander to release liquid
3. Dice onion, carrots, mushrooms, zucchini and squash
4. Heat large skillet to medium high heat and add 2 tsp. extra virgin olive oil
5. When skillet is heated add onion and carrots and sauté for 3-5 minutes until tender
6. Add spices, salt & pepper and add zucchini, squash and mushrooms to skillet
7. Saute vegetables until tender about 5-7 minutes
8. Remove eggplant from colander and dry with paper towel
8. Heat another skillet with extra virgin olive oil and sauté eggplant slices 1-2 minutes per side
8. Add 2 cans of tomato sauce and add canned chickpeas after they are drained and rinsed with cold water and cook until warmed through
8. Make sauce mixture by combining eggs, pepper, salt and Greek yogurt then set aside
9. Add one layer of sliced eggplant to 13 x 9 baking dish that has been sprayed with olive oil spray top with cooked vegetable mixture
10. Add another layer of eggplant and top with rest of cooked vegetable mixture
11. Pour bechamel sauce over vegetables and sprinkle with parmesan cheese
12. Bake moussaka for 45min. until golden brown
13. Let moussaka cool for 10-15min before serving
Makes 12 servings
Nutrion per serving: 139 calories, 6g fat, 14g carbohydrates, 9g protein, 61mg cholesterol, 4g dietary fiber.
Have a great day!
Alrite not sure if you are aware, but I am absolutely OBSESSED with spaghetti squash! I make it will pesto, marinara sauce, vegan meatballs, curried, baked… ok you get it! It’s so delicious and a great low carb, high fiber substitute for pasta. Generally, I slice the spaghetti squash open, scrape the seeds out, spray with olive oil and bake for 45min at 400 degrees. Then scrape out the squash with a fork to create delicious strands of “spaghetti” and add which ever flavors you desire!
Today I decided to do a classic mushroom, lemon, garlic and white wine sauce on my spaghetti squash and added artichokes for extra yummy flavor. I served this dish with steamed green beans, but add whatever vegetables or a salad if you like!
This vegetarian dish provides fiber, vitamin C, vitamin D, magnesium, vitamin B-6, potassium, manganese and niacin. Plus it is low on the glycemic index and is perfect to serve people that may have diabetes or pre-diabetes. Using low sodium vegetable stock versus chicken stock helps to reduce cholesterol in the dish, but without sacrificing flavor!
Recipe is below:
1 Spaghetti Squash
1 can Artichokes (quartered and packed in water)
1 tsp Fresh Rosemary
1/2 cup Low Sodium Vegetable Broth
1 cup Baby Bella Mushrooms
2 Cloves Garlic
1/2 White Onion
1/2 cup White Wine (I used Sauvingon Blanc)
2 tsp. Italian seasonings
Salt & Pepper
1. Preheat oven to 400 degrees fahrenheit
2. Cut squash in half lengthwise and scrape out inner seeds. Place squash on foiled baking sheet. Spray squash with olive oil spray and season with salt, pepper and italian seasonings.
3. Roast squash for 45 minutes until tender. Scrape out the squash with a fork and set aside.
4. While squash is roasting dice onion and garlic gloves.
5. Clean baby bella mushrooms with damp paper towel and slice.
6. Spray non-stick skillet with olive oil and heat on medium high.
7. Saute onions and garlic for 3 minutes until tender. Then add sliced mushrooms.
8. Drain artichokes and slice into smaller pieces.
9. Add white wine to pan to deglaze after onions, mushrooms and garlic have sautéed for about 8 minutes.
10. Let wine cook for about 2 minutes then add lemon juice and vegetables stock.
11. Add rosemary, artichokes and cooked spaghetti squash.
12. Season with additional salt and pepper if desired.
13. Warm all vegetables through and add parmesan cheese if desired.
14 Serve & Enjoy! 🙂
Serving size 2 cups:
189 calories, 5g fat, 23g carbohydrates, 11g protein, 4g fiber, 26mg cholesterol.
Might just snack on some of this cold out of the fridge tonite! haha…. Happy cooking!
Because brussel sprouts are is season I’ve decided to do a little twist on the average roasted side of sprouts! This salad hits all the notes, savory, tangy, crunchy and sweet! Brussel sprouts are not only insanely delicious but are only a part of the cruciferous vegetable family, which has shown to have cancer preventative effects. Also brussel sprouts are packed with fiber and vitamin K, which helps in blood clot formation.
The yummy accoutrements include dried cranberries, walnuts, lemon juice and dijon mustard which add texture, tons of flavor along with omega 3’s, fiber, iron and vitamin C. Plus consuming walnuts on a regular basis has been shown to reduce risk of developing type 2 Diabetes Mellitus. Yes please!
Here is the recipe:
1 pound cleaned brussel sprouts cut in half
2 Tbsp. Balsamic vinegar
2 Tbsp. Dijon mustard
1/2 cup dried cranberries
1/2 cup toasted walnuts
1. Preheat oven to 375 degrees Farenheit
2. Clean and cut brussel sprouts in half
3. Mix balsamic, dijon mustard, olive oil, salt and pepper and toss in brussel sprouts.
4. Place brussel sprouts on baking sheet and roast for 30-40 minutes until tender.
4. While brussel sprouts are roasting place walnuts on a baking sheet and toast for about 5 minutes until you can smell walnuts.
5. Remove brussel sprouts from oven and add juice from half a lemon, dried cranberries and toasted walnuts.
6. Enjoy! 🙂
Makes 4 servings
Per Serving: 215 calories, 26g carbohydrates, 13g fat, 5g protein, 5g fiber and 0mg cholesterol.
Mahi Mahi has never tasted so good! This crunchy coating tastes amazing and it’s not even fried! Fish is a great choice for adding lean protein into your diet because it also includes omega 3 fatty acids that help prevent blood clotting, reduces triglycerides and combats depression. Plus its low in cholesterol, high in protein, low in fat, quick to prepare and super delicious! There are also tons of ways to prepare fish either grilled, brolied, baked, steamed or raw forms such as sushi, sashimi or one of my faves ceviche, which involves fish being cooked by the acidity of citrus fruit.
The recipe is particularly awesome because it also includes heart healthy fats such which are found in almonds and has a tropical vacation in the Florida Keys feeling with added coconut and lime juice. There is currently a big hype on almonds and that is due to the fact they are high in fiber, low in carbs, high in protein and help reduce bad LDL cholesterol, while increasing our good HDL cholesterol.
This sauce though is really the star of this dish! You can use this sauce to top on fish, chicken, grilled shrimp, use as salad dressing or veggie dip! Trust me once you make this sauce you will try to find foods to use with it!
Two 6 oz. filets Mahi Mahi
1 ounce dry roasted almonds
6 tbsp. unsweetened shredded coconut
2 garlic cloves
3 Tbsp. chopped cilantro
1 Tbsp. water
6 oz. non fat plain Greek yogurt
1 Tbsp. Light mayo
Olive oil cooking spray
- Preheat oven to 400 degrees
- Blend almonds and shredded unsweetened coconut in a food processor with fresh ground black pepper and set aside
- Scramble one egg with 1 Tbsp. water in a dish for dredging also season with salt and pepper
- Dip fish filets into egg batter then into almond coconut mixture and place on a baking sheet sprayed with olive oil cooking spray
- Spray mahi mahi filets with olive oil cooking spray before placing in the oven.
- Bake mahi mahi for about 20 minutes or until fish is golden brown and cooked through.
- While fish is cooking prepare yogurt sauce:
- Blend yogurt, jalapeno, cilantro, garlic, mayo, salt, pepper and juice from one lime in a food processor until smooth.
- Once fish is removed from the oven top with fresh lime juice, Jalapeno cilantro sauce and fresh cilantro for garnish.
- Enjoy! 🙂
Makes 2 servings
Nutrition per serving (1 mahi mahi filet 6 oz. and includes 3 Tbsp. Jalapeno cilantro sauce):
455 calories, 28g fat, 10g carbohydrates, 42g protein, 4 g fiber and 130mg cholesterol.
Love and Best Wishes,
- It’s Greek To Me Mahi Mahi (thestitcherati.com)
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- Recipe: Blackened Mahi Mahi With Salsa (ny1.com)
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This recipe is so delicious I can’t even begin to tell you! If you love, love, love Italian food as much as I do you MUST try this recipe! Since eggplant parmesan is typically fried and covered with high fat, high calorie cheeses I decided to lighten it up for guiltless pleasure!
I do recommend using an organic marinara sauce for this recipe as many store bought marinara sauces have tons of sodium, preservatives and added sugar. Organic does cost a little more, but trust me it is worth it and will make your recipe taste sooo much better! I do recommend organic dairy foods as well which are anti-biotic and hormone free, but again are more expensive, so that’s your choice.
1 large eggplant
1 block part skim mozzarella cheese
3/4 cup shredded parmesan cheese
3/4 cup panko bread crumbs
1 jar organic marinara sauce
- Preheat Oven to 350 degrees. Slice eggplant into 1/2 inch rounds and add salt to both sides. Let eggplant sit on wire rack for 15 minutes in order to release moisture.
- Combine panko bread crumbs and parmesan cheese with black pepper and Italian seasonings on a plate for dredging.
- Mix egg with 1 tbsp. water in a bowl for dredging
- After eggplant has been sitting for 15 minutes rinse under cold water and pat dry.
- Dredge eggplant slices into egg mixture followed by panko and parmesan mixture and place of baking sheet that has been sprayed with olive oil cooking spray. Then spray each eggplant slice with olive cooking spray before baking to help crisp them up in the oven.
- Bake eggplant slices for 25-30 minutes or until golden brown
- Remove eggplant from oven and top Eggplant slices with 2-3 tbsp. organic marinara sauce. Then place one slice of part skim mozzarella cheese over each eggplant slice.
- Return eggplant slices to the oven and bake for an additional 5-10 minutes or until cheese is golden and bubbly.
- Garnish with fresh basil if desired.
Makes 4 servings.
3 slices per serving.
Nutrition facts per serving: 305 calories, 11g fat, 31g carbohydrates, 21g protein, 7g fiber and 40mg cholesterol.
Ciao my lean, svelte community!
Because breakfast is the most important meal of the day I thought I would share one of my favorite recipes! This high protein, low carb breakfast is so easy and delicious I’m sure it will become a staple in your house as it is in mine.
…And before anyone freaks out about the veggie sausage I used in this recipe you may substitute with turkey sausage, but just know that one veggie breakfast patty is only 80 calories and 10g protein! Not to mention they are super yummy!
- 1 whole egg
- 7 egg whites
- 1/2 red bell pepper
- 1/3 cup part skim shredded mozzarella cheese
- 10 asparagus spears
- 1/2 white onion
- 2 veggie sausage patties (recommend organic)
- olive oil
- black pepper
1. Preheat oven to 350 degrees F
2. Spray olive oil into medium sized skillet and tune on to medium heat.
3. Dice red bell pepper and white onions and add to skillet. Saute vegetables for 2-3 minutes.
4. Chop asparagus spears into half inch pieces. Add to the skillet with peppers and onions.
5. Dice sausage patties and add to skillet as well. Cook vegetables for an additional 2-3 minutes and add black pepper if desired.
6. Spray muffin tin with olive oil spray and fill muffin cups about half way with vegetable mixture.
7. Mix whole egg with egg whites and season with black pepper.
8. Fill muffin cups with egg mixture and sprinkle with mozzarella cheese.
9. Bake muffins for 20 minutes.
10. Enjoy! 🙂
Serving size one muffin.
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