Tag Archives: healthy snack

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.

Caramelized Pineapple Salsa and Mahi Mahi Tacos

Caramelized Pineapple Salsa Mahi Tacos

Nothing says “Island Cuisine” like caramelized pineapple and Mahi Mahi rolled into a warm corn tortilla – served al fresco while over looking the Pacific. I’m sharing my dish at Fiesta Friday.

Have you every cooked your fish in fruit salsa? No? You should definitely get it a try. I chopped the salsa ingredients once and used 1/4 to cook the fish in and served the rest at the table. Sautée the Maui Gold pineapple with red onions, ginger, cilantro, red pepper and jalapeño until golden. Add the fish and cook until just opaque. The fish will have a slightly sweet spicy glaze and little bits of caramelized pineapple and onion.

I would serve this along side coconut rice or sesame confetti zuc noodles if I wanted a more formal meal but tacos seemed just right for a casual meal on the lanai. I served these with a crisp white wine and a healthy dose of tropical air.

This recipe would work with any fruit or tomato salsa. The salsa serves as your sauce for fish or chicken. “What could be easier than that?” said in Ina Garten’s voice.

A Rough Recipe:
Chop 1 red onion, 1 cup of ripe pineapple, 1/2 bunch cilantro, 2 inches of fresh ginger, 1/2 jalapeño to taste, 1 small red bell pepper. Add a squeeze of lime. Sautée 1/2 cup of your salsa in 1 tablespoon butter and a splash of olive oil. Cook until golden and the add fish. Steam over the salsa, turning once until just opaque, about 10 minutes.

Serve with warm corn tortillas, Sriracha sour cream, angel hair cabbage or shredded lettuce and lime wedges.

Caramelized Pineapple Salsa Mahi Tacos

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Caramelized Pineapple Salsa Mahi Tacos
Caramelized Pineapple Salsa Mahi Tacos
Caramelized Pineapple Salsa Mahi Tacos

A warm Aloha,
Tracey
Whatsfordinnerdoc.com

The Main Attraction: Flavor Packed Superfood Salads

Roasted Pear and Pistachio Salad

Im taking my nutrient packed salad to Fiesta Friday where you too can find amazing recipes and inspiration @TheNoviceGardener.com
You can easily make a main dish salad using any fruits and greens that are fresh. When I shop for produce, I always have salad in mind. We eat some raw and some cooked vegetables every day for lunch and dinner. I buy the freshest super greens that I can find; arugula, kale, spinach, mesclun mix, mustard greens, or cabbage. The deeper the green, the better. These types of greens are an excellent source of folic acid, vitamin C, fiber, antioxidants and other essential nutrients. Iceberg lettuce on the other hand has very little nutritional value so pass it by and explore the green options. Most greens are on the dirty dozen list so buy organic whenever possible. Combine your greens with apples, pears, oranges, berries or any fruit that is in season. Roasting the apples and pears takes any salad over the top but you can use raw fruit as well. If your salad is the main attraction then add a nutritious source of protein with toasted nuts, legumes and/or small amounts of flavorful cheese like feta, blue or parmesan. You could add a small amount of cooked whole grains like barley or wheat berries. Skip the processed meats and go light on the cheese if you are watching your calories and saturated fats. Use a light hand when dressing these flavor packed salads. A light drizzle of olive oil or nut oils and a squeeze of lemon or orange juice is all that’s needed. Heavy mayo dressings are high in calories and will bury the delicate flavors of your fresh vegetables and fruit.
There are endless possibilities when building a main dish salad.

Roasted Pear and Pistachio Salad

Here are a few of my favorites

Spinach, oranges and walnuts
Kale, apple and feta
Mesclun, berries and pecans
Arugula, watermelon and feta
Kale, butternut squash and pine nuts

Roasted Pear and Pistachio Salad

Roasted Pear and Pistachio Salad
Servings 2-4

Ingredients:

2 Fresh Pears
1 Lemon, juiced
6 cups arugula
1/8 cup finely chopped red onion or shallot
1/2 cup roasted pistachio nuts toasted
1/4 cup pistachio oil or extra virgin olive oil
1 tablespoon honey
2 ounces feta cheese
Salt and pepper, to taste.

Instructions:

Preheat oven to 400 degrees F. Slice pears into 1/2 inch slices and arrange in a single layer on parchment paper over a baking sheet. Roast until soft and golden about 20 minutes. Lightly toast nuts on a separate baking sheet approximately 5 minutes. Watch closely because nuts will burn easily. When cool, roughly chop nuts and set aside.

In a small bowl whisk together oil, juice of one lemon, onion, honey, 1/4 teaspoon of salt, and a dash of pepper until combined.

Arrange arugula on salad plates, top with pears, nuts and feta. Drizzle with salad dressing.

Gluten Free, Vegan, Zucchini, Walnut Brownies

I posted this a week ago for Fiesta Friday #52 than realized that I was a week early with dessert. 😉 So some of you have already read this post. But as I pointed out to Suzanne, life is short, so …. I think we should eat dessert first! So here is my dessert for FF.

Gluten Free, Vegan, zucchini, walnut brownies

Fiesta Friday # 53
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Congratulations and much thanks to Angie at The Novice Gardener for hosting 53 blog parties featuring the best recipes on the Internet and the nicest group of food bloggers from around the world. I’m not really a food blogger but they let me tag along with whatever recipe I bring to share.

I do occasionally eat wheat and grain products but I also like to substitute seeds and nuts whenever possible to increase the nutrient value, protein and fiber in my recipes. These brownies are rich but not too sweet with a lower glycemic index than traditional brownies. I hope you will try a batch and comment.

Update: Wow, I refrigerated these overnight and they are even more delicious. They become more dense in texture and are more fudge like. I think they should always be made one day in advance for best flavor and texture.
Gluten Free, Vegan, zucchini, walnut brownies
Gluten Free, Vegan Chocolate Zucchini Walnut Brownies

Ingredients

1 cup shredded zucchini
1 cup water
2 tsp pure vanilla extract
3 tbsp flaxmeal
1/2 cup vegetable or coconut oil
3/4 cup cocoa powder
1 cup coconut flour
1/2 tsp salt
1/2 tsp baking soda
3/4 cup coconut sugar or sugar of your choice
1/2 cup chopped walnuts
Instructions

Preheat oven to 350F, and line a 8 X 8 baking dish with parchment paper. Set aside. Shredded 1/2 zucchini with the food processor shred attachment. Set aside. Combine dry ingredients in the food processor with the blade. Add water and vanilla and combine. Add zucchini and pulse to combine all ingredients except the walnuts. Stir in chopped walnuts.
Spoon batter into the prepared baking dish and spread and smooth down firmly with the back of the spoon.
Bake 19-20 minutes, then pat down hard with a pancake spatula or another sheet of parchment. Refrigerate overnight for a firmer brownie or eat when cooled for a fluffy, soft brownie. Let zucchini brownies sit 15 minutes before trying to cut into squares.

Inspiration from http://chocolatecoveredkatie.com/2013/05/31/healthy-chocolate-fudge-zucchini-brownies/. I used only zucchini instead of apple sauce and added walnuts. I used coconut sugar. Check out her other chocolate recipes.

December 3rd, Holiday Challenge

Today’s Challenge: Eat a protein rich breakfast every day.

Almond Joy protein smoothie

Almond Joy Protein Smoothie

Start your day with a protein rich meal. Examples: a protein smoothie, eggs, a Greek yogurt, an apple with a tablespoon of nut butter, or a protein breakfast bar.
When you eat protein in the morning you give your body a chance to rev up your overnight metabolism so you can begin burning calories early in the day. Protein stays in your stomach longer so you feel full longer. Protein doesn’t spike your blood sugar leaving you feeling hungry in 20 minutes like a sugary meal would. With a satisfied tummy, you will not feel drawn to the stale donuts or cookies that magically appear in the break room during the holiday season. Just say no to any sugary food that isn’t special and isn’t worth the calories. Grandma’s Famous Christmas cookie yes, store bought stale donut NO!

Here’s an Almond Joy Protein Smoothie recipe to try.

2 scoops Chocolate Protein Powder, I use DESIGNER WHEY 100% Premium Whey Protein Powder, Double Chocolate, 32 Ounce Container

1 cup unsweetened coconut milk
1/2 cup of ice
10 almonds
Blend until smooth. Optional: Top with chocolate shavings or unsweetened coconut.

Crispy Buffalo Cauliflower Wings : Found Treasures

Check out these cauliflower buffalo wings. A spicy low carb and vegetarian snack. You know you want some. I think you’ll like Bubbles and Booyah too.

Bubbles and booyah

photo 3 (2) Crispy Buffalo Cauliflower Wings. My mouth is watering, I want to lick my computer screen. So. Damn. Good.

There is an extremely short list of foods I “miss” as a vegetarian.

  1. Buffalo Wings
  2. Italian Deli Meats (pepperoni, salami, capicola)

There really is no replacement for the deli meats, but that’s okay – I have to Let It Goooo (now you’ll have that Frozen song stuck in your head for the rest of the day – you’re welcome). Buffalo “wings”, however, as a Western New Yorker, I refuse to let go of. Nope – ain’t happenin’. First there were the MorningStar Farms Buffalo Wings that made me want to cry tears of joy when I first saw them in Wegmans when I was in high school – they are good, but not “saucy” enough (and the texture left something to be desired). Then there were the Vegetarian Buffalo Wings (consisting of…

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