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Traditional Recipes Redone…Healthier


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It’s time to Spring Clean your diet!

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Cauliflower549x305


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Use Your Head – A Head of Cauliflower that is!

Forget those little florets and roast the whole darn thing. It’s no surprise we came across this recipe, it has over 166,000 likes on Facebook and more than double that in shares! Now that’s impressive. This original recipe from Pure Wow definitely got our attention and we hope it get’s yours. This recipe has you slathering cauliflower in a spicy yogurt marinade and roasting it at a high temperature. The result is an amazingly delicious dish that’s as dramatic in presentation as it is easy in preparation. For dinner tonight or perhaps your next vegetarian dinner party…pair with a big green salad and enjoy! Pure Wow suggests lime juice and olive oil for the dressing and we think that sounds perfect!

Cauliflower549x305
Ingredients

  • 1 tablespoon vegetable oil
  • 1 head cauliflower
  • 1½ cups plain Greek yogurt
  • 1 lime, zested and juiced
  • 2 tablespoons chile powder
  • 1 tablespoon cumin
  • 1 tablespoon garlic powder
  • 1 teaspoon curry powder
  • 2 teaspoons kosher salt
  • 1 teaspoon black pepper

Directions

  1. Preheat the oven to 400° and lightly grease a small baking sheet with vegetable oil. Set aside.
  2. Trim the base of the cauliflower to remove any green leaves and the woody stem.
  3. In a medium bowl, combine the yogurt with the lime zest and juice, chile powder, cumin, garlic powder, curry powder, salt and pepper.
  4. Dunk the cauliflower into the bowl and use a brush or your hands to smear the marinade evenly over its surface. (Excess marinade can be stored in the refrigerator in an airtight container for up to three days and used with meat, fish or other veggies.)
  5. Place the cauliflower on the prepared baking sheet and roast until the surface is dry and lightly browned, 30 to 40 minutes. The marinade will make a crust on the surface of the cauliflower.
  6. Let the cauliflower cool for 10 minutes before cutting it into wedges and serving alongside a big green salad.

 

Makes 6 servings
Start to Finish: 1 hour

Read more: Spicy Whole Roasted Cauliflower | Recipes – PureWow

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Lighten Up: Slim-and-Trim Potato Salad

This is a Recipe Redo on a classic Easter dinner must have…, Healthy Potato Salad from by the editors of FITNESS magazine. This Easter Sunday bring this healthier potato salad to your family gathering or whip this up for your next picnic. With some simple and smart substitutions and additions, this recipe reduces the saturated fat content and increases the veggies and crunch factor!

Makes: 6 servingsp_101558042_w

Ingredients:

  • 4 medium potatoes (about 1 1/3 pounds)
  • 2/3 cup low-fat mayonnaise
  • 1 stalk celery, thinly sliced (1/2 cup)
  • 1/2 green sweet pepper, chopped (1/3 cup)
  • 1/4 cup chopped onion
  • 1 tablespoon yellow mustard
  • 1 teaspoon cider vinegar
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 hard-cooked egg, coarsely chopped

Directions:

  1. Wash potatoes and cut into 1-inch cubes, leaving skin on. In a covered saucepan, boil potatoes in enough water to cover for 20 to 25 minutes or until just tender. Drain well.
  2. In a large bowl, combine mayonnaise, celery, green pepper, onion, mustard, vinegar, salt, and black pepper.
  3. Add potatoes and egg to mayonnaise mixture. Toss lightly to mix. Cover and chill in the fridge at least 6 hours (or up to 24).

Nutrition facts

(per 1/2-cup serving): 131 calories, 3g protein, 25g carbohydrate, 3g fat (0g saturated), 2g fiber

Healthy Cooking Tips

Mayo Makeover: Low-fat mayonnaise contains one and a half fewer grams of saturated fat per tablespoon than the real thing, says Connie Diekman, RD, director of university nutrition at Washington University in Saint Louis.

Shell Shocker: Don’t crack down on egg yolks. “They supply many nutrients, such as iron, choline, potassium, phosphorous, and vitamin A,” Diekman says. Just one yolk adds rich flavor to this potato salad.

Boiling Point: Skin-on is the way to cook spuds to retain nutrients and prevent mushiness.

One-Two Crunch: Sneak in extra nutrients, fiber, and texture with diced vegetables. But stay away from produce with a high water content, such as tomatoes and cucumbers, or you run the risk of a soggy salad.

Dressing Do: Don’t wait for the spuds to cool before adding them to the mayo mixture. Warm potatoes will absorb more of the tangy flavor.

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Gluten-Free Lovely Lemon Cupcakes

“Light, lemony and super moist, these filled lemon cupcakes frosted with lemon-cream cheese icing are sure to please! Made from all gluten-free ingredients, they’re perfect for any holiday or special occasion. We sell out of these in hours at our gluten-free bakery! For the best taste, use organic ricotta and eggs! Check label to be sure lemon curd is gluten-free.” - healthycreations.com

Ingredients:812279

  • 2 cups almond flour
  • 3/4 cup gluten-free all-purpose baking flour
  • 1/4 teaspoon baking powder
  • 1 cup butter, softened
  • 2 cups sucanat (crystallized sugar cane juice)
  • 1 (15 ounce) container ricotta cheese
  • 4 eggs
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon pure lemon oil
  • 1/2 cup prepared lemon curd
  • 14 ounces cream cheese, softened
  • 1 cup butter, softened
  • 1 1/3 cups confectioners’ sugar
  • 1 1/2 teaspoons vanilla extract
  • 1 1/2 teaspoons pure lemon oil

Directions:

  1. Preheat oven to 350 degrees F (175 degrees C).
  2. Line 14 muffin cups with paper liners.
  3. Sift almond flour, gluten-free all-purpose baking flour, and baking powder together in a bowl.
  4. Cream 1 cup butter with sucanat in the mixing bowl of a stand mixer until light and fluffy, 1 to 2 minutes; mix in ricotta cheese.
  5. Beat in eggs, one at a time, beating each egg in thoroughly before adding the next one. Gradually beat in almond flour mixture, about 1/4 cup at a time, scraping down the sides of the bowl often. Mix 1 teaspoon vanilla extract and 1/2 teaspoon lemon oil into the batter until evenly blended.
  6. Fill the prepared muffin cups about 2/3 full.
  7. Bake in the preheated oven until cupcakes have risen and are very lightly golden brown, 25 to 30 minutes. Do not open oven doors until 25 minutes of baking time have elapsed.
  8. Allow cupcakes to cool thoroughly.
  9. Cut plugs out of the centers of the cupcakes and fill each hole with about 1 1/2 teaspoon lemon curd.
  10. Beat cream cheese and 1 cup butter in the mixing bowl of a stand mixer until smooth and creamy. Mix in confectioners’ sugar, 1 1/2 teaspoon vanilla extract and 1 1/2 teaspoon lemon oil to make a smooth, spreadable frosting. Frost the filled cupcakes.

Cook’s Notes:

If you prefer to weigh your ingredients, use these measurements: 1/2 pound almond flour; 3.3 ounces gluten-free flour blend (see note below); 1/2 pound butter, 12.5 ounces sucanat for cupcakes. In frosting recipe, use 1/2 pound butter and 6 ounces confectioners’ sugar.
To make your own gluten-free all-purpose baking flour, combine 1/4 cup coconut flour, 1 tablespoon sweet rice flour, 1/4 cup tapioca starch, 6 tablespoons brown rice flour, and 1 tablespoon arrowroot. Use in place of prepared all-purpose baking flour.

This recipe is from an allrecipes.com contributor, healthycreations.com, a thriving gluten free bakery, cafe and meal assembly store in Encinitas, California. They’ve been baking and cooking organically forever! They use good quality ingredients and the rest is easy!

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Healthier Banana Banana Bread

I love banana bread! Warm from the oven with just a dab of soft butter…delicious! However, eating this daily (and I could eat it everyday I love it so much) would not be the best for maintaining a healthy diet. I was beyond excited when I came across this recipe for a healthier version of Banana Bread on allrecipes.com. This recipe uses non-fat yogurt and eliminates the salt to create a very moist and great tasting banana bread.

INGREDIENTS:AppleMark

  • 2 cups all-purpose flour
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/4 cup butter
  • 1/8 cup nonfat plain yogurt
  • 3/4 cup brown sugar
  • 2 eggs, beaten
  • 2 1/3 cups mashed overripe bananas

DIRECTIONS:

  1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9×5-inch loaf pan.
  2. Combine flour, baking soda, and salt in a large bowl. Beat butter, yogurt, and brown sugar with an electric mixer in a large bowl until light and fluffy. The mixture should be noticeably lighter in color. Add room-temperature eggs one at a time, allowing each egg to blend into butter mixture before adding the next. Stir in mashed bananas until well blended. Pour banana mixture to flour mixture; stir just to moisten. Transfer batter into prepared loaf pan.
  3. Bake in preheated oven until a toothpick inserted into center of loaf comes out clean, 60 to 65 minutes. Let bread cool in pan for 10 minutes, then turn out onto wire rack to cool completely.


Recipe by MakeItHealthy as printed on Allrecipes.com

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Fresh Tomato, Jicama and Cilantro Salsa

Fresh, light, flavorful and delicious. This appetizer will impress your taste buds bite after yummy bite.

Ingredients:6a00d834555c4569e20120a867eb85970b

  • 1 1/4 lbs Tomatoes, chopped
  • 1/2 lb Jicama, peeled, diced
  • 5 fl oz Red onion, chopped
  • 5 fl oz Green Onion, chopped
  • 5 fl oz Cilantro, chopped
  • 1 1/4 T Jalepeno Pepper, minced 2 1/2 T Lemon Juice
  • 1 t Salt
  • 1/2 t Chili Powder

Directions:

  1. Mix all ingredients
  2. Refrigerate excess

Yield: 4 3/4 C
Serving size: 2 T
Number of Servings: 38
Recipe Nutrient Analysis: Single ServingCalories: 7
Fat: trace
Saturated Fat: trace Cholesterol: 0mg Carbohydrate: 2g Protein: trace Sodium: 75mg
Total Dietary Fiber: 1g CPF Ratio: 74­13­13

Recipe contributed by Executive Chef Jeff Crosland of Red Mountain Spa

grilled-asparagus10


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Grilled Asparagus Salad

It’s spring time, which means it’s asparagus time! Yummy Asparagus. You can prepare them several ways but nothing beats the flavor of grilled asparagus. The smoky flavor, the char marks. Tender, but still with a little crunch. Delish! This is a meal you can feel good about eating every bite of. Asparagus is loaded with nutrients, has detoxifying properties, is Grilled-Asparagus-1-10packed with antioxidants, contains anti-aging properties and is a natural diuretic. With all that goodness, this is a must make dish!

Ingredients:

  • 42 large asparagus
  • 2 heads radicchio, sliced
  • 1 head romaine, sliced
  • 1 basket of clover or alfalfa sprouts 6 cherry tomatoes, cut in quarters

Directions:

Peel bottoms of asparagus. Grill for several minutes until tender crisp. May also be steamed in place of grilling. Arrange asparagus on bed of lettuce and radicchio. Garnish with cherry tomato and sprouts. Drizzle top with Sherry Wine Vinaigrette.

Serves 6
Calories per 7.5 oz serving: 46 (without dressing) Carbohydrate: 8 g % calories from carbohydrate: 57% Protein: 4.9 g protein: 35%
Fat: 0.5 g fat: 8%
Fiber: 3.6 g
Cholesterol: 0 mg
Sodium: 11 mg

Recipe contributed by Chef Steve Pernetti  of Cal­a­Vie, The Spa Havens

 

CanyonScallops


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Scallops with Lemon Oil from Canyon Ranch Health Resort

Most people know that fish is good for you, but what about other seafood? As it turns out, scallops, in addition to their delectable taste, contain a variety of nutrients that can promote your cardiovascular health, plus provide protection against colon cancer. – Worlds Healthiest Foods

Ingredients:CanyonScallops

  • 1/4 cup olive oil
  • 1/4 cup grated lemon zest
  • 1 tsp honey
  • 1/2 tsp fresh lime juice
  • Half a ripe papaya, peeled and diced
  • 1 1/2 tbsp minced red bell pepper
  • 2 tsp chopped cilantro
  • 1 tsp chopped green onion
  • 1 tsp minced red onion
  • Pinch of salt
  • 1 lb sea scallops (about 12)

Directions:

In a small bowl, combine 3 tbsp oil and zest. Let sit 1 hour at room temperature. Strain mixture, using a fine sieve. In another small bowl, combine honey and lime juice. Add remaining ingredients for papaya relish and mix well. Heat 1 tbsp oil in a large saute pan. Sauté scallops over medium heat until cooked through, about 2 to 3 minutes on each side. For each serving, place 3 scallops on a plate and drizzle 1 tbsp lemon oil over scallops. Top with 2 tbsp papaya relish.

Nutritional analysis per serving: 245 calories, 14 g fat (1 g saturated fat), 9 g carbohydrates, 20 g protein, 2 g fiber

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