Tofu Ceviche

tofu-ceviche-xl.jpg

Prep: 20 minutes

Chill: 15 minutes

Serves: 4

Ingredients:

1.5 lb. firm tofu

1/2 cup cider or sherry vinegar

1 tsp. sugar

Salt and freshly ground black pepper

4 scallions, sliced

1 tsp minced garlic, 1 clove

1 bunch radishes, sliced or chopped

1 cucumber, sliced or chopped

1 avocado, cubed

1 Tbsp. olive oil

1/2 cup chopped fresh cilantro

Directions:

  1. Cut tofu into small cubes. In a large bowl, put vinegar, sugar, 1 tsp. salt and 1 cup water. Whisk to combine, then add scallions, garlic and tofu; toss gently to coat with marinade. Refrigerate for at least 15 minutes and up to 2 days.
  2. Drain tofu mixture, reserving pickling liquid. In a separate large bowl, put tofu mixture and add radishes, cucumber and avocado.
  3. Toss ceviche with 2 Tbsp reserved pickling liquid, plus oil and 1/2 tsp pepper. Taste and adjust seasoning, adding more pickling liquid if desired. Sprinkle with cilantro and serve.

Per serving: 265 calories, 18g Fat (2g Sat), 0mg Chol., 3g Fiber, 17g Pro., 13g Carb., 596mg Sod., 3mg Iron, 356mg Calcium

Reprinted from Health

Tip of the Day

Think beyond breakfast. Eggs contain protein and other healthy nutrients, so enjoy them any time of the day. Try a healthy quiche recipe or top your salad with a hard cooked egg.

Daily Inspiration

601bcd6b608ddce6d3bc0b3bdb4193d4

Sweet Potato Crisp

 

Serves: 12

sweet-potato-chips-slider.jpg

Ingredients: 

2 lbs. sweet potatoes

5 c. water

1/2 c. sugar

3 T. all purpose flour

1/2 tsp. ground cinnamon

1/4 tsp. ground nutmeg

1/4 tsp. salt

1 T. butter, cut into small pieces

Ingredients for topping:

1 c. quick cooking oats

1/2 c. all purpose or whole wheat flour

1/2 tsp. ground cinnamon

1/4 c. brown sugar

1/4 c. butter, melted

Instructions:

Preheat oven to 400. Prepare 13 X 9 inch baking dish by spraying with vegetable oil spray (not olive oil). Peel potatoes and slice 1/4 inch thick. Add potatoes and water to saucepan. Cook potatoes until crisp tender, about 8-10 minutes. Drain potatoes, reserving 1.5 c. liquid. Combine sugar, flour, cinnamon, nutmeg, and salt in separate bowl. Layer potatoes in pan, sprinkling flour mixture on top of each layer. Pour reserved liquid over potato mixture. Dot with butter. In another bowl combine topping ingredients and sprinkle topping on top of potato mixture. Bake for 30-35 minutes or until top has browned.

Nutrition per serving:

Calories 190, Fat 5g, Saturated Fat 3g, Carbohydrates 34g, Fiber 4g, Protein 3g, Sodium 120mg

Original author: Barbara Hopkins MMSc RD LD

Tip of the Day

Go on a grocery field trip. Use grocery shopping to teach your child about food and nutrition. Discuss where vegetables, fruits, grains, dairy, and protein foods come from. Let your children make healthy choices.

Daily Inspiration 

71204a829b68a253c1c2968e6bc6ffa8.jpg

Crockpot Chipotle Pulled Pork with Avocado Ranch Sauce

Chipotle-Ranch-Pulled-Pork10.jpg

 

 

 

 

 

Yields: 8-10

Prep Time: 15 min

Cook Time: 8 hr

Total Time: 8 hr, 15 min

Ingredients for the pork:

  • 1 Medium yellow onion, sliced
  • 2 Tbsp fresh garlic, minced
  • 3 1/2-4 lbs pork shoulder, excess fat removed

Ingredients for the spice rub:

  • 1 Tbsp brown sugar
  • 1 Tbsp salt
  • 1/4 Tsp smoked paprika
  • 1/2 Tsp cumin powder
  • 1 Tsp chili powder
  • 1/2 Tbsp adobe sauce (from a can of chipotle peppers in adobe sauce)
  • 1 Cup water

Ingredients for the avocado ranch sauce:

  • 1 Small avocado, mashed (about 1/2 cup)
  • 2 Tbsp fresh garlic, minced
  • 1/2 Cup + 2 tbsp low fat or fat free ranch dressing
  • 1 Tbsp + 1 tsp adobe sauce
  • 1/4 Tsp smoked paprika
  • 2 Tsp onion powder
  • 1/2 Tsp chili powder
  • Salt/pepper to taste
  • Whole wheat hamburger buns

Instructions:

  1. Slice the onion and mince the garlic and place in the bottom of a crock pot. Pour in 1 cup water.
  2. Combine all the spices for the spice rub in a small bowl and set aside.
  3. Cut any huge, visible chunks of fat off the pork shoulder and rub it all over with the spice rub, until it is evenly coated.
  4. Place the pork on top of the onions, garlic and water and cook until it is tender and moist, 6-8 hours on high or 8-10 hours on low.
  5. Once the pork is cooked, strain the liquid out of the crock pot and place the solids ( made up of the onions and garlic) back into the crock pot.
  6. Transfer the pork onto a cutting board and shred with 2 forks.
  7. Transfer the shredded pork back into the crock pot and mix with the onions and garlic. Cover and keep warm until ready to serve.
  8. Combine all the sauce ingredients in a food processor and blend until completely smooth and creamy. Season with salt and pepper to taste.
  9. Serve the pulled pork on a whole wheat bun, topped with chipotle sauce.

Reprinted from Food Faith Fitness

Tip of the Day

Wash your produce. Don’t forget to wash fruits and veggies before preparing or eating them. Wash them under running water, including those with skins and rinds that are not eaten.

Daily Inspiration

0f2c3cd42c3e615acb76ab0dd4cc87d7.jpg

 

 

 

 

Black Bean Quinoa Salad

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Yield: 4 Servings

P1200279-1024x767.jpg

A light and healthy quinoa salad tossed in a refreshing orange vinaigrette, full of protein and fiber.

Ingredients:

  • 1 cup quinoa
  • 2 large naval oranges, cut into segments
  • 1 red bell pepper, diced
  • 1 jalapeño, seeded and diced
  • 1 cup canned black beans, drained and rinsed
  • 1/2 cup canned corn kernels, drained
  • 1/3 cup chopped red onion
  • 2 tablespoons chopped fresh cilantro leaves

For the orange vinaigrette:

  • 1/4 cup olive oil
  • 1/4 cup apple cider vinegar
  • 1/4 cup freshly squeezed orange juice
  • Zest of 1 orange
  • 1 tablespoon sugar

Directions: 

  • In a large saucepan of 2 cups water, cook quinoa according to package instructions; set aside.
  • To make the vinaigrette, whisk together olive oil, apple cider vinegar, orange juice, orange zest and sugar in a small bowl; set aside.
  • In a large bowl, combine quinoa, oranges, bell pepper, jalapeño, black beans, corn, onions and cilantro. Pour the vinaigrette on top of the salad and gently toss to combine.
  • Serve immediately.

Reprinted from Damn Delicious

Tip of the Day

Seafood love. Eat seafood rich in omega-3 fats for heart health. Include a variety in your meals such as salmon, trout, and oysters.

Daily Inspiration

59c7906606e0312ced1d88fb25efa02f.jpg

Pumpkin Corn Muffins

(Serves: 12)

vegan-pumpkin-cornmbread-1402.jpg

Ingredients

3/4 c. all-purpose flour

3/4 c. whole wheat flour

1 c. stone ground corn meal

1/3 c. brown sugar

4 tsp. baking powder

1/2 c. low cholesterol egg substitute

1  1/4 c. pumpkin puree, fresh or canned (or yams)

1/3 c. non-fat milk

1/4 c. vegetable oil

Directions

Preheat oven to 375 F. Spray 12 muffin cups with non-stick spray. Combine flours, cornmeal, sugar and baking powder in large bowl. Beat egg substitute, pumpkin, milk and vegetable oil in medium bowl until combined. Add to flour mixture; mix thoroughly. Spoon batter 2/3 full into muffin cups. Bake for 25 to 30 minutes or until wooden pick inserted in center comes out clean. Serve warm.

Nutrition Facts Per Serving:

Calories 190; Fat 5g; Saturated Fat 0.5g; Carbohydrate 32g; Fiber 3g; Protein 4g; Sodium 310 mg

Connie Crawley, MS RD LD

Tip of the Day

Get more calcium! Calcium helps to strengthen bones and teeth. Did you know it’s found in more than just dairy foods? Get calcium from some leafy greens, canned fish, and soybeans!

Daily Inspiration 

80dd5100e1497e868b62a531caa98d37.jpg

Berry Delicious Stuffed French Toast with Greek Yogurt

Mixed-Berry-Cheesecake-French-Toast.jpg

For the Greek Yogurt Filling

  • 6 oz. plain nonfat Greek Yogurt
  • 4 oz. Neufchatel (reduced fat cream cheese)
  • 3/4 cup powdered sugar
  • zest of half a lemon
  • 10 slices Italian bread (whole wheat works as well)
  • lemon curd
  • sliced strawberries
  • blueberries
  • handful of white chocolate chips

With a hand mixer, blend the Greek yogurt, cream cheese, powdered sugar, and lemon zest until nice and fluffy (about 3 minutes). Set aside. Lay five slices of bread on a baking sheet and place 2 tablespoons of the Greek yogurt filing on each. Spread evenly and add a dollop of lemon curd. Sprinkle with berries and white chocolate chips and place a plain piece of bread on each stack. You should know have five sets of stuffed French toast ready for an egg bath.

For the Greek Yogurt Egg Bath

  • 6 oz. plain nonfat Greek yogurt
  • 3 large eggs
  • 1 tablespoon vanilla
  • zest of half a lemon

Heat a griddle to 300 degrees. Whisk the Greek yogurt, eggs, vanilla, and zest in a pie pan (or other flat pan). Carefully soak each side of the stuffed French toast in the egg bath. Wipe a little vegetable oil (or olive) on the griddle and then place the battered stuffed French toast on the griddle, cooking each side until golden brown (about 3 minutes per side. If the French toast is browning too quickly, turn the griddle down to 250). Serve with a dollop of Greek yogurt filling and more fresh berries. Serves 5.

Reprinted from Club Narwhal 

Tip of the Day

Want to cook more at home? If you don’t usually cook, start gradually. Make it a goal to cook once a week and work up to cooking more often.

Daily Inspiration

164c9a26c4a6f031baf32a285f4cf3a1.jpg

Sausage-Cheddar Balls

Yield: Makes 45

med106330_1210_par_suasage_balls_vert.jpg

Ingredients

1 1/4 cups all-purpose flour

1/2 teaspoon coarse salt

1/4 teaspoon ground pepper

1/2 teaspoon cayenne pepper

1 1/2 teaspoon baking powder

2 cups grated cheddar (1/2 pound)

1 pound bulk breakfast sausage

1/2  large yellow onion, grated on large holes of a box grater

3 tablespoon unsalted butter, melted

Directions

  1. Preheat oven to 400 degrees. In a large bowl, whisk together flour, salt, pepper, cayenne pepper, and baking powder. Add cheddar and toss to coat. Add sausage, onion, and butter. With your hands, mix until well combined and roll mixture into 1-inch balls. Place balls, 1/2 inch apart, on a parchment-lined baking sheet. Bake until balls are golden and cooked through, 25 minutes. Serve warm.

Reprinted from Martha Stewart

Tip of the Day

Frozen grains. Try this kitchen time saving trick: Freeze leftover cooked brown rice, bulgur, or barley and heat later as a quick side dish.

Daily Inspiration

aa58fb837635d77ad82c1d0e2a075e21.jpg