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Traditional Recipes Redone…Healthier

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Healthy Labor Day Kebabs with a Twist

This is a fresh and healthy twist to the traditional kebabs you might be planning for Monday’s BBQ this Labor Day. It’s a simple dish with the perfect amount of jalapeño to adorn plump shrimp and sweet plums. Char these up on the grill and you will have a hit amongst your fans!

Shrimp & Plum Kebabs

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You will need four 10-inch skewers for this recipe. Also, if you’re not a fan of jalapeño, try green pepper instead. You can also switch out plumbs for peaches.

Makes 4 servings

Ingredients:

  • 3 tablespoons canola oil, or toasted sesame oil
  • 2 tablespoons chopped fresh cilantro
  • 1 teaspoon freshly grated lime zest
  • 3 tablespoons lime juice
  • 1/2 teaspoon salt
  • 12 raw shrimp, (8-12 per pound), peeled and deveined
  • 3 jalapeño peppers, stemmed, seeded and quartered lengthwise
  • 2 plums, pitted and cut into sixths

Directions:

 

  1. Whisk oil, cilantro, lime zest, lime juice and salt in a large bowl. Set aside 3 tablespoons of the mixture in a small bowl to use as dressing. Add shrimp, jalapeños and plums to the remaining marinade; toss to coat.
  2. Preheat grill to medium-high.
  3. Make 4 kebabs, alternating shrimp, jalapeños and plums evenly among four 10-inch skewers. (Discard the marinade.) Grill the kebabs, turning once, until the shrimp are cooked through, about 8 minutes total. Drizzle with the reserved dressing.

 

This recipe is from From EatingWell:  August/September 2006EatingWell for a Healthy Heart Cookbook (2008)

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Quinoa Tabbouleh

Originally from the mountains of Syria and Lebanon,[6] tabbouleh has become one of the most popular salads in the Middle East. Here this traditional dish, which is typically made with bulgur or couscous, gets an of-the-moment upgrade with the “it” grain, quinoa (although technically a seed). The tiny nutritional powerhouse is loaded with protein, making this dish both a delicious vegetarian main course or a hearty side.

Quinoa Tabbouleh

by The Bon Appétit Test Kitchen

Ingredients:

  • 1 cup quinoa, rinsed well
  • 1/2 teaspoon kosher salt plus more
  • 2 tablespoon fresh lemon juice
  • 1 garlic clove, minced
  • 1/2 cup extra-virgin olive oil
  • Freshly ground black pepper
  • 1 large English hothouse cucumber or 2 Persian cucumbers, cut into 1/4″ pieces
  • 1 pint cherry tomatoes, halved
  • 2/3 cup chopped flat-leaf parsley
  • 1/2 cup chopped fresh mint
  • 2 scallions, thinly sliced

Directions:

  1. 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.
  2. Meanwhile, whisk lemon juice and garlic in a small bowl. Gradually whisk in olive oil. Season dressing to taste with salt and pepper.
  3. Spread out quinoa on a large rimmed baking sheet; let cool. Transfer to a large bowl; mix in 1/4 cup dressing. DO AHEAD: Can be made 1 day ahead. Cover remaining dressing and quinoa separately; chill.
  4. Add cucumber, tomatoes, herbs, and scallions to bowl with quinoa; toss to coat. Season to taste with salt and pepper. Drizzle remaining dressing over.

Nutrition Information, Per serving (6 servings):

  • Calories: 289
  • Carbohydrates: 24 g (8%)
  • Fat: 20 g (31%)
  • Protein: 5 g (11%)
  • Saturated Fat: 3 g (14%)
  • Sodium: 206 mg (9%)
  • Polyunsaturated Fat: 3 g
  • Fiber: 4 g (15%)
  • Monounsaturated Fat: 14 g
  • Cholesterol: 0

RECIPE BY The Bon Appétit Test Kitchen
PHOTOGRAPH BY Jason Lowe

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Banana Peanut Butter Pops

These Banana Peanut Butter Pops remind me of a healthier-grown-up version of those chocolate dipped banana pops we used to get at our annual summer trip to the closest amusement park. Now as an adult I’ve realized roller-coasters give me a neck ache and I’ll pass. However, those chocolate dipped banana carts were always a favorite of mine and now this redo healthier version will be too! Lisa Lin is the author of this smart dessert snack which can be found on Healthy Nibbles and Bits.

INGREDIENTSBanana-Peanut-Butter-Pops-3

  • 1 medium banana
  • 4 tsp creamy peanut butter
  • 4 tsp shredded unsweetened coconut
  • 1 TBS cacao nibs
  • 1 TBS dried cranberries, chopped
  • 2 skewers (optional)

INSTRUCTIONS

  1. Peel the banana and chop it in half. Insert a skewer into the cut side of the banana, and push it in a few inches. Popsicle sticks work well, too. You can also skip the skewers if you don’t have any around the house.
  2. Place the bananas on a plate and freeze them for about 30 minutes to an hour. In the meantime, make sure that your peanut butter is at room temperature. This will make the peanut butter easier to spread later.
  3. Mix the coconut, cacao nibs, and cranberries together and spread them out on a flat plate.
  4. Take the banana out of the freezer. Using a butter knife, spread a thin layer of peanut butter on the banana and roll it on the plate with the toppings. Alternatively, you can just sprinkle the toppings on top, but it might be more difficult for the toppings to stick this way. I had some extra toppings left on the plate after rolling the banana in it.
  5. Enjoy!
NOTES
I didn’t want the banana to turn into a block of ice, which is why I limited the chilling time to an hour and a half. If you want more frozen bananas, leave it in the freezer longer. I wouldn’t leave the banana in there overnight to avoid freezer bite.

 

Lisa LinLisa is from San Francisco and has passion for eating well and staying in shape through kickboxing, yoga, and cycling classes. She loves experimenting with new recipes and fitness routines, which she document on her blog, Healthy Nibbles & Bits. When she’s not blogging or exercising, she’s most likely watching Jeopardy! or British TV shows. For more from Lisa, follow her on FacebookInstagram and Pinterest.

Photo courtesy of Lisa Lin. Original recipe can be found on Healthy Nibbles and Bits.

 

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Red, White, and Blueberry Salad

Easy Red, White, and Blueberry Salad
(Makes about 6 servings; recipe created by Kalyn.)

Ingredients:red-white-blueberry-salad-recipe-kalynskitchen-1
3 cups fresh blueberries (slightly over one pound)
4 cups fresh strawberries, cut into bite-sized pieces
1 banana, cut into bite sized pieces
6 ounces low-carb vanilla yogurt (or more)

Yogurt Dressing Ingredients: 
(if not using low-carb vanilla yogurt as a dressing)
6-8 oz. plain fat-free Greek yogurt
1 T  light Agave Nectar (or a little more, to taste)
1/2 tsp. Vanilla (or a little more, to taste)

Instructions:

Pick through the blueberries and remove any bruised or spoiled ones.  (Most blueberries don’t need to be washed, but if they do, rinse in a colander and then let dry well, patting dry with paper towels if needed.)  Cut the stem out of each strawberry and cut into bite sized pieces.  Peel banana and cut into bite-sized pieces.
Put the blueberries, strawberries and banana pieces in a bowl and gently stir to combine.  If you’re making your own dressing, whisk together the Greek yogurt, agave, and vanilla, tasting and adjusting the flavor with a little more agave or vanilla as desired.  Stir the dressing into the fruit and gently combine.  Serve right away.  This can be kept in the fridge for a few hours, but it will get watery if it sits too long.
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Individual Summer Berry Crisps

Individual Summer Berry Crisps

Posted on June 16, 2014 by  in Desserts

Summer Berry CrispsMakes 4 berry crisps

ingredients
CRISP TOPPING:
• ½ c. favorite gluten free flour (I like a mixture of amaranth, buckwheat and tapioca starch for this!)
• 1 t. ground cardamom
• ½ c. sugar
• ¾ c. combination of chopped pumpkin seeds and sunflower seeds
• ¾ c. ground Perky’s crunchy flax cereal
• 1/3 c. shortening (or approximately 6 T.)

BERRY FILLING
• 18 oz. mixed berries (approximately 1 ½ c. blueberries and 1 ½ c. chopped strawberries), you can use fresh or frozen
• 1 t. tapioca starch
• 1 T. fresh lemon juice
• ¼ c. sugar

DIRECTIONS
1. Preheat oven to 350. Line a rimmed baking sheet with parchment paper and place 4 1-cup ramekins on top. Set aside.

2. Put all the topping ingredients in a bowl and mix together with a pastry blender, the back of a fork or your hands. Mix until the shortening is evenly mixed through and the mixture feels a little sandy.

3. In another small bowl mix together the berry filling, gently tossing until everything is coated with the sugar.

4. Pour the berry mixture evenly into the 4 ramekins and top with ¼ c. of the crisp topping. (Save the remaining crisp mixture for another batch! Pop it in a baggie and throw it in the freezer, it will stay good for a few months.)

5. Bake for 30-35 minutes until the berry juices are bubbling and the crisp is just lightly browned on top. Cool 10 minutes and then serve warm!

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Eggplant “Parmesan” Bites

A delicious summer recipe that is gluten free and free of the eight most common allergens. This recipe contains no wheat/gluten, dairy, peanuts, tree nuts, egg, soy, fish or shellfish. Also made without casein, potato, sesame and sulfites.

Makes 12 Two-Bite Balls

INGREDIENTS:unnamed (1)

  • 8 1” slices of eggplant
  • ¾ c. finely ground Enjoy Life Perky’s Crunchy Flax Cereal
  • ¼ c. nutritional yeast
  • 1/3 c. finely ground pumpkin seeds
  • ¼ c. sliced fresh basil
  • 1 t. dried oregano
  • salt and pepper
  • ¼ c. rice flour, or gluten free flour of choice
  • tomato sauce, for serving

DIRECTIONS:

  1. Finely chop the eggplant (as fine as possible, if the dice is too big the balls won’t stick together!) and put it in a medium bowl. Add the ground Enjoy life Perky’s Crunchy Flax Cereal, nutritional yeas, ground pumpkin seeds, sliced fresh basil, dried oregano and a sprinkle of salt and pepper.
  2. Lay a sheet of parchment next to the bowl. Form the mixture into 12 balls, rolling in your hands to make sure they are compact. Place on the parchment.
  3. Pour the rice flour in a small bowl and roll each eggplant ball in the rice, coating all around.
  4. Heat a small nonstick frying pan with about 1” olive oil until shimmering. Drop one ball in to test the temperature and increase or decrease heat as needed. You want the oil to gently brown the outside. Cook the remaining eggplant balls this way, turning to brown all sides, for about 5-6 minutes total.
  5. Remove to a paper towel to drain any extra oil and serve with your favorite tomato sauce. Mangia!
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Hummus Spread

Ideal for any picnic these spreads can be applied to your favorite kind of whole wheat bread. Rocket, alfalfa and chicken breast for example could be added according to taste. – Recipe compliments of Chiva­Som (Prachuap Khirikhan, Thailand)

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4­6 Servings:
Calories (per serving): 56.13 cal, Fat (per serving) : 1.43 g

Ingredients:

1 cups Cooked Chickpeas
(see below instructions for cooking chickpeas) 1 Tbs Lime Juice
1 clove Garlic Minced
1 tsp Ground Cumin
1⁄2 tsp Tahini (sesame paste)
A pinch of black pepper, to taste

Preparation:

In a food processor, blend chickpeas, lime juice, garlic, cumin and tahini until it becomes very smooth. Adjust black pepper to taste.

Tip: Cooking Chickpeas and other beans
•Allow them to soak overnight in cold water.
•Next morning rinse the chickpeas (or other beans) very well, put them in a pot and add fresh cold water (about 5cm above the chickpeas’ level). •Bring to the boil.
•Scoop any foam rising at the surface.
•Then turn the heat down (it should NOT boil anymore but simmer gently) and add a small piece of kombu seaweed.
•Let them cook until very SOFT, about 1 1⁄2 hours for chickpeas (time depends on the kind of beans).

ALL beans should be cooked this way. Kombu seaweed helps in softening the beans, makes beans easier to digest and adds many trace minerals. If beans are not cooked long enough it might cause digestion problems and can produce gas.

Avocado Spread

For 4­6 Serving
Calories (per serving) : 73.9 cal, Fat (per serving) : 5.19 g

* Avocado contains mostly monounsaturated and polyunsaturated fats, which are essential components of a healthy diet.

Ingredients:

100g Avocado Ripe, Pitted 3 Tbsp Yoghurt
3 Tbsp Orange Juice
1 tsp Lime Juice

1 clove Garlic Minced 1 Tbsp Honey

1 tsp Worcestershire Sauce
A pinch of black pepper, to taste

Preparation:

In a food processor, blend yoghurt, orange juice, lime juice, garlic, honey and Worcestershire sauce until it becomes very smooth. Add avocado and pulse briefly. The texture should be coarse. Adjust black pepper to taste.

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