Tag Archives: healthy eating

La Gringa Weekly Meal Plan

La Gringa Meal Plan

Here are some of the fruits and vegetables that I bought at the Sunday Market this week. I paid 400 pesos ($22 US). I know it looks like a huge amount of produce but El Gringo and I will eat all of it.

Possible side dishes and lunches this week.
Fruit salads, caprese salad, cut carrot sticks, BBQ spicy green beans, pico de gallo, guacamole, red pepper strips.

Recipe Links:
Mushroom Tamales
Caesar Salad with Red snapper


Roasted Tomato Basil Pasta
Slice Roma tomatoes in half length wise. Spritz with olive oil, top with fresh rosemary and thyme sprigs and sea salt. Roast in a 350 degree oven for 45 minutes until charred and partially dry. I added a head of garlic to the roasting pan. Cook any pasta as directed and save some of the cooking liquid. Toss chopped tomatoes, a handful of sliced basil, 1/4 cup olive oil or to taste, mashed roasted garlic and pasta water to lightly moisten the pasta. Toss with 1 cup of shredded Parmesan cheese and serve with salad and fresh fruit.

Meal Plan April 10-16

Writing a meal plan for the week will help you eat healthier foods, save money by eating at home and use the fresh foods that you bought before everything goes to waste (you know you do this, right?) Besides who doesn’t love to be organized even on the laid back Baja?

Some days I can’t even find two flip flops that match, much less think up a fast nutritious meal. Believe me, at 4 pm, I need a plan.

La Gringa Cooks

Snacks and sides:
Roasted beets
Beet greens and Swiss chard
Deviled Easter eggs
Mesclun salad and goat cheese
Almonds
Apple and peanut butter

Roasted Red Pepper Salsa and Pico de Gallo recipes @Salsa Sunday

Recipes coming soon to Whatsfordinnerdoc.com
Loaded cauliflower bake
Taco zucchini boats
Roasted tomatoes, basil pasta
Vegan mushroom tostadas
Seared Yellow tail with mango and ginger

Make a plan to eat real food for your health and happiness.
If you must eat out here are some tips for staying healthy and maintaining your nutrition goals when aren’t at home. Healthy Eating.

Quinoa Tabbouleh With a Poblano and Lime Twist

I love Sunday Market days in Miramar. My menus are inspired by the freshest ingredients. I planted herbs on my deck and the landscaper assures me that the plants and soil are organic. Call me a skeptic but I’m guessing my herb garden would not get the organic seal of approval in the states. I have learned to accept that I eat more pesticides in Mexico than I do in the U.S. but at least I’m in charge of what goes on my herbs after they are planted. This recipe showcases my fresh parsley and mint. The tomatoes are readily available and vine ripened so I can enjoy them year round.

Quinoa is available in our larger supermarkets and in specialty shops that cater to expats. The price is equivalent to U.S. prices which means it is ridiculously expensive by Mexican standards. Quinoa has more protein and nutritional value than bulgar and it’s easier to find, thus the quinoa in this tabbouleh. Lemons are difficult to impossible to find here so I often substitute key lime juice for lemon juice.
I added poblano peppers for a mild spicy kick and a Mexican flare. This salad is a superfood power house.

Enjoy with homemade hummus and tortillas in a vegan wrap or as a side dish for grilled chicken or fish.

Savor every bite.

I’m late for the party but I’m taking my salad to Fiesta Friday where you can find more delicious recipes.
This week’s co-hosts are Zeba and Jhuls.

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Quinoa Tabboleah With a Poblano and Lime Twist

INGREDIENTS

1 cup quinoa, rinsed well
1/2 teaspoon kosher salt plus more
2 tablespoon fresh lime juice
1 garlic clove, minced
1/2 cup extra-virgin olive oil
Freshly ground black pepper
1 large cucumber cut into 1/4″ pieces
2 plum tomatoes, finely chopped
2/3 cup chopped flat-leaf parsley
1/2 cup chopped fresh mint
2 scallions, thinly sliced
1/2 cup finely chopped poblano pepper

PREPARATION

Bring quinoa, 1/2 teaspoon salt, and 1 1/4 cups water to a boil in a medium saucepan over high heat. Reduce heat to medium-low, cover, and simmer until quinoa is tender, about 10 minutes. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.
Meanwhile, whisk lime juice and garlic in a small bowl. Gradually whisk in olive oil. Season dressing to taste with salt and pepper.
Let quinoa cool and transfer to a large bowl; mix in 1/4 cup dressing.
Add cucumber, tomatoes, herbs, and scallions to bowl with quinoa; toss to coat. Season to taste with salt and pepper. Toss gently with the remaining dressing.
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Salmon in Yellow Thai Curry

Salmon and yellow Thai curry

I try to eat fresh local foods so living on a lake in rural Northern California can somewhat limit my food choices. We almost never eat out and when we do there are certainly no ethnic restaurants, unless you count Mexican cuisine as ethnic. Mexican food is a mainstay of the western U.S. food culture and you can find a Mexican food restaurant in almost every little town. And thank goodness for that!
Anyway….. I was craving Thai food and we certainly don’t have a Thai restaurant within 100 miles so I went searching for a meal to make at home.

I usually have salmon in the freezer so that was my starting ingredient. I found an easy to follow recipe by Lindsay at Pinch of Yum for a yellow Thai curry paste @PinchofYum The ingredients were readily available except for the lemon grass paste so I used a squeeze of lime juice.
I picked Thai and Sweet Basil from my deck garden, opened a can of coconut milk, grated some ginger and this recipe was born. I served the salmon over rice noodles and fresh asparagus for a dinner party worthy meal.

Salmon and yellow Thai curry

Recipe

Heat 1 tablespoon of coconut oil in a deep sauce pan. Add skin on salmon filets and cook for 3 minutes per side. Combine 1-3 tablespoons of yellow curry paste with 14 ounces of coconut milk and add to salmon. Simmer 10 minutes. Add a generous 1/2 cup of fresh chopped sweet basil and Thai basil (if you have some hanging around). Serve over jasmine rice, zunoodles, rice noodles or any steamed vegetable.

I’m taking my Thai craving over to Fiesta Friday. You’ll find many delicious and inspirational posts at the party. Come join us.

Turkey, Apple, Caramelized Onion Stuffed Mushrooms

I’m bored with my mostly Paleo diet. Protein plus veggies and fruit. Rewind and repeat. I’m guessing that even a cave woman would have branched out to add some pizazz to her diet given the chance.
Paleo works for me and I’m thinner and fitter than I have ever been as an adult but I haven’t been exploring or creating foods that make me healthy AND happy.

Back to School in Spain

Back to School in Spain

Be extension, I have completely neglected this blog, my first and favorite blog.

I’m trying out new flavor packed “real food” recipes and you can come along for the ride.

Sometimes I get overwhelmed with all the planning, recipe writing and photographing and give up before I even start to write. Today I remembered that all of my blog buddies just use recipes as a starting point or as inspiration for their own creations and they don’t expect perfection.

Besides, my messy posts make theirs look so much fancier. 😋 So here’s a not so perfect blog post with a delicious and healthy recipe for you to enjoy as is, modify at will or save for a day when you are feeling bored with food.
For more awesome recipes to try this weekend jump over to Fiesta Friday and see what’s cooking.

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Turkey, Apple, Carmelized Onion Stuffed Mushrooms

Recipe yields 6 large or 12 small mushroom servings.

Ingredients:
6 baby portobello or 12 cremimi mushrooms, stems removed and chopped.
1/2 pound lean ground turkey
1 large yellow onion, sliced
1/2 Granny Smith or Fuji apple, chopped
1 tablespoon olive oil
1 clove garlic, minced
1-3 leaves of fresh sage chopped, I used pineapple sage, or 1 tsp dried sage.
Optional: 1-2 ounces goat cheese crumbled if you eat dairy. I added the cheese and was happy with its binding capacity and flavor punch but you can skip it and enjoy a more crumbly texture or substitute an egg for moisture and binding.

Caramelize Onion
Thinly slice the onion into rings. Heat oil in a non-stick skillet over medium heat. Add onions and a dash of salt. Cook onion, stirring occasionally until golden brown. About 30 minutes. Set aside in a serving dish.

Prepare the turkey mixture
Add remaining oil to pan and add chopped apple, chopped mushroom stems, sage, minced garlic and ground turkey. Sauté until apples are softened and turkey is lightly browned. Stir goat cheese into meat mixture and combine. Adjust salt and pepper to taste. Fill mushroom caps with meat and cheese mixture.

Bake on a lined cookie sheet at 400 degrees F until browned and mushrooms are soft. 25-30 minutes.

Serve over greens and top with caramelized onions or serve as an appetizer if you prefer.
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Roasted Grape Arugula Salad

Roasted Grape Arugula Salad

The inspiration for this recipe comes from Sunset Magazine, October 2015. Their salad included a serving of salmon which looks fabulous and I will try it as soon as my semi-annual shipment of Alaskan salmon arrives.

Roasted Grape Arugula Salad

I had never imagined roasted grapes on a salad but it makes perfect sense now. I roasted pears for this salad. Just think about all the fruits you can roast to make delicious salads and healthy desserts. Mango, oranges, apples, lemons, berries, so many possibilities. The natural sugars are concentrated by the heat making perfect little sweet treats.

Roasted Grape Arugula Salad

Remove stems and place seedless grapes in a single layer on a lightly oiled baking sheet. Spritz grapes with real olive oil spray. Broil grapes until slightly wrinkled about 10 minutes. Check and stir them at 5 minutes.

When grapes are done to your satisfaction, add a handful of nuts, I used pine nuts. Continue to broil 2-3 minutes but do not let the nuts burn. Remove from oven and serve warm or cold over deep greens. I used arugula. Kale and spinach or a combination of greens would be delicious too.

Dress salad with a squeeze of lemon or balsamic vinegar, which will make the fruit even sweeter, add a light pour of olive oil. I sprinkled my salad with crumbled Stilton cheese with apricots, from Trader Joes, but salty feta would be nice also. You can eat this as a side salad or as your main vegetarian meal. Nuts and cheese are good sources of protein. A vegan cheese would be an easy substitution.

Roasted Grape Arugula Salad

What’s For Dinner? : Let’s Be Honest

Friends and family often ask, “What do you really eat?” I guess they think that I’m fabricating when I say, “I eat real food, mostly plants, some chicken and lots of fish.” I don’t eat bread, pasta, processed foods or much sugar. (Yes, you can live without simple carbohydrates.) Those of you who know me, know that I’m not perfect. 🙂 I do love a glass or two of wine.

I save my carbohydrate calories for an amazing piece of dessert to share or a square of dark chocolate. If I eat bread it better be spectacular sour dough right out of the oven or to me it isn’t worth eating.

Every day is a reason to celebrate with fresh healthy food, not an excuse to feast on the average American diet of processed foods and sugar.

If you want to feel better then start with eating right.

It works, I promise.

Let’s play a game of What’s for Dinner?

This is actually how I create meals for my family. I buy the freshest, seasonal ingredients so my refrigerator is stocked with vegetables, fruits, lean meats and fish. The secret of course is to actual eat the produce that you buy. 😉

Here’s what’s in the house

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Tomatoes
Italian squash
Eggplant
Red and orange peppers
Basil
Chicken breast or tofu
Olive oil
Any herbs or spices you like

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This is how I play the dinner game.

Pick a cuisine

Italian, Mexican, Indian, American, Fusion

Now add your spices
Italian – basil, oregano, garlic
Indian – ginger, turmeric, curry blends
Mexican – jalapeños, chili powder, cumin
Fusion- Any herb or spice will do. It’s your palette, mix any flavors that appeal to you.

Bake it, sauté it, braise it, or grill it

What will you make for dinner?
Stay tuned and I’ll show you what I made for dinner in my next post.