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Traditional Recipes Redone…Healthier

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Spicy Roasted Butternut Squash Quinoa with Chicken

It’s officially the season for all things squash and with quinoa being the “it grain” these days, this recipe oh so current. The lovely colors of Autumn are brought out with roasted Butternut Squash and the chicken and quinoa combo pack this dish with protein for a satisfying meal. Serve with a fresh green salad for a complete meal.

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Roasted Butternut Squash Quinoa with Chicken & Shallots – Gluten Free

 Serving Size: 4

Ingredients

  • FOR THE ROASTED BUTTERNUT SQUASH:
    • 1 butternut squash, peeled & cut into chunks
    • 3 shallots, quartered
    • 4 garlic cloves, smashed
    • 2 tbsp olive oil
    • 1 tsp chili flakes
  • FOR THE QUINOA:
    • 1 cup dry quinoa
    • 2 shallots, thinly sliced
    • 2 garlic cloves, minced
    • 1 1/2 tbsp olive oil
    • 2 cooked chicken breasts, cut into cubes
    • sea salt & pepper, to taste

Instructions

  1. Heat oven to 400 and line a baking sheet with foil
  2. Toss diced squash, shallots and garlic with olive oil, chili flakes, sea salt & pepper
  3. Spread evenly onto baking sheet and roast for 20 minutes, stirring at the halfway point
  4. Meanwhile cook quinoa according to package directions
  5. In a small sauce pan, heat 1 ½ tablespoons of olive oil over medium low heat. Add the remaining thinly sliced shallots and stir until soft, about 5 minutes. Add the garlic and stir for about another minute or two until the garlic has also softened
  6. Stir cooked quinoa together with the roasted squash, chicken and sautéed shallots with garlic
Photo courtesy of Sharon Rhodes. Original recipe can be found on The Honour System.
The Honour System is your one-stop resource for healthy, real food recipes. With mouth watering photography and step by step instructions, they show you how to eat well and how you can treat yourself without cheating yourself.
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Cilantro Burgers with Sriracha Mayo

Chopped cilantro flavors the beef, while whole sprigs take the place of the usual lettuce. Sriracha has rightfully become an all-purpose condiment–its sweet chile heat and its vinegar punch go well beyond burgers, perking up brothy soups, meat marinades, and dipping sauces.

Fire up the grill while you still can and serve these burgers at your next Football watch party. The texture, spice and flavors will be a winning combination.

 

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Ingredients

  • 1 pound 90% lean ground sirloin
  • 3 tablespoons chopped fresh cilantro
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • Cooking spray
  • 4 (1 1/2-ounce) hamburger buns
  • 3 tablespoons canola mayonnaise
  • 1 tablespoon Sriracha
  • 1/3 cup cilantro sprigs

Preparation

  1. Combine ground sirloin, chopped cilantro, salt, and pepper in a bowl; mix just until combined. Divide sirloin mixture into 4 equal portions, gently shaping each into a 1/2-inch-thick patty (about 3 1/2 inches in diameter).
  2. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add patties to pan; grill 4 minutes. Carefully turn patties; grill 4 minutes or until desired degree of doneness. Remove patties from pan. Add buns, cut sides down, to pan; grill 1 minute or until toasted.
  3. Combine mayonnaise and Sriracha in a small bowl, stirring with a whisk. Spread 1 tablespoon mayonnaise mixture on bottom half of each bun; top each with 1 patty. Divide cilantro sprigs evenly among servings; top with top halves of buns.

Nutrition Information:

Serves: 4 | Serving Size: 1 burger

Per serving: Calories: 329; Total Fat: 14g; Saturated Fat: 4g; Cholesterol: 69mg; Sodium: 543mg; Total Carbohydrates: 22g; Dietary Fiber: 1g; Sugars: 3g; Protein: 26g

Nutrition Bonus: Potassium: 366mg; Vitamin A: 1%; Vitamin C: 0%; Calcium: 8%; Iron: 22%

Recipe by: David Bonom, Cooking LightAUGUST 2014. David is a Recipe Developer, Food Writer, Teacher, Restaurant/Culinary Consultant, and Chef.

Photo: Justin Walker; Food Styling: Simon Andrews; Prop Styling: Kaitlyn du Ross


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Quick and Healthy Greek Salad Wrap

I love Greek Salads! It’s my go-to choice when dining out and for any lunch or dinner at home. Some may think that could get boring, but I love the flavors…every time! I usually top off my salads with my mother-in-law’s creamy Greek salad dressing, which I know turns my healthy salad into a not-so-healthy dish. This wrap gives new life to the classic Greek Salad and with the fresh vegetables and creamy cheeses it needs no added dressing.

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Greek Salad Wraps with Roasted Red Peppers

Ingredients: (1 Serving)

  • 1 large tortilla shell (I used Udi’s gluten free)
  • ¼ cup sliced roasted red pepper (about ¼ a pepper)
  • ½ cup baby spinach
  • ¼ cup sliced baby bella mushrooms
  • ¼ cup sliced cucumber
  • 2 tablespoons goat cheese
  • 2 tablespoons feta
  • 2 tablespoons sliced olives
  • 1 tablespoon chopped green onions

Directions:

  1. Heat a large skillet over medium heat.
  2. Lightly spray skillet. Place wrap in skillet.
  3. Lay the goat cheese, feta, sliced mushrooms, green onions, and roasted red peppers on the wrap. Let wrap cook 30 seconds – 1 minute or until wrap is lightly brown and the cheese has started to melt.
  4. Remove wrap from skillet and add spinach, cucumber, and olives.
  5. Wrap tightly and slice.
  6. This is excellent with a little hummus on the side!

 

Photo courtesy of Annie Holmes. Original recipe published on Maebells.
Annie is the gluten-free blogger behind Maebells that has a passion for revamping classic Southern comfort food into lighter, healthier, gluten-free meals. For more from Annie, head on over to her blog and connect with her on TwitterFacebook, and Pinterest.

 

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Poached Eggs, Tomato and Avocado Toast

Living in Florida you get used to it being HOT…all the time! Sitting down and indulging in a big heavy meal just isn’t enjoyable in such hot temperatures. This light, flavorful and nutritious dish is perfect for this weekends brunch and the fresh ingredients give a great presentation if you’re entertaining guests.

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Ingredients

  • 1 chunky slice of wholemeal bread (buy uncut so you can cut it yourself)
  • 1 large free-range egg
  • 1 tsp white vinegar
  • 1/4 avocado, sliced
  • salt and cracked black pepper, to serve
  • 1/2 tomato, sliced
  • A small handful of fresh basil
  • 1/2 clove garlic

Directions:

  1. Toast the bread and rub one side lightly with half a clove of garlic
  2. Poach your egg

    How to poach an egg: Fill a wide, shallow pan with water to two-thirds full. Heat the water to a gentle simmer and add 1-2 tsp of vinegar (any will do but white won’t effect the flavour) Crack an egg into a bowl. Create a barely simmering whirlpool in the pan then gently slide the egg into the middle of the whirlpool, swirl the water around in a circular motion to help the egg hold its shape. Cook on a low simmer for approximately 3 minutes. Remove from the water with a slotted spoon and set down on a piece of kitchen paper to drain.

  3.  Top the toast with sliced tomato, avocado and the poached egg. Sprinkle with salt and cracked black pepper and top with fresh basil.

     

Credits: Photo and recipe by www.ladolceeater.com

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4 Ingredient Almond Butter Cookies

Another great recipe from Melissa King of My Whole Food Life. For the mothers out there who have had to tell to your little ones, “No cookies for breakfast!” now you get to break all the rules and have these cookies for breakfast! They are healthy and made with hearty whole grain oats to get you going in the morning or keep you going in the afternoon.

“This almond butter cookie recipe is so easy and can be made in under 20 minutes.  The best part?  They are healthy enough to eat for breakfast!  This recipe will also work with peanut butter or sunflower butter.”- Melissa King,  My Whole Food Life

 

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Ingredients:

  • 2 cups gluten free rolled oats
  • 2 ripe bananas smashed
  • 1 cup almond butter
  • 1/2 tsp sea salt
  • 2 T maple syrup (optional)

Directions:

  1. Preheat oven to 350.
  2. In a bowl, mash the bananas.
  3. In a saucepan, on medium to low heat, mix the bananas and nut butter just enough to melt the nut butter a bit.
  4. Add that mixture to a bowl with the oats and salt and mix well.
  5. Spoon batter onto lined baking sheets
  6. Bake for about 10 minutes.

These cookies should last a couple weeks in the fridge and you can also freeze them for extended storage.

Check out more recipes from Melissa at mywholefoodlife.com and you can also pre-order her cookbook out Dec. 2014 on Amazon.
Also visit her on Facebook, at https://www.facebook.com/MyWholeFoodLife


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Cherry Vanilla Energizer

I like to drink green smoothies almost every day and highly encourage everyone to give them a try. To keep it simple and tasty here is a recipe to get you started. Watch the video below to see how easy it is!

You need a high quality blender to make this Energizer. Make and drink half of this recipe 45 minutes prior to your run or within 30 minutes upon your return. Refrigerate any leftover Energizer in an airtight container and drink within 8 hours.

Serves: 1

INGREDIENTS:

Place in blender in the following order:

  • 1-1 1⁄2 C water (You can also use 1⁄2 water and 1⁄2 non-dairy milk for a creamier version)
  • 1⁄2 frozen banana
  • 1⁄2 scoop vegan Vanilla protein powder
  • 2 tsp. whole flax seed
  • 1 small zucchini or cucumber, peeled if not organic
  • 1 large handful mild lettuce or spinach, fresh

Cherry Flavor: I have recently started using Genesis Pure Cherry E2 workout powder. It offers a natural sweet boost to my juices and smoothies and more importantly…MORE Energy. This is so much better than bottled fuel drinks that have a lot of sugar, artificial colors and sweeteners.

You can order it HERE
  • Add 1⁄2 scoop of Cherry E2 – or you can throw in a few frozen cherries.

DIRECTIONS:

Blend until smooth. Add liquid until you reach the desired consistency and enjoy. Happy Running!!

For more videos follow Debra on Youtube
Follow the Journey on Facebook
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High Protein Breakfast Cookies

We love the creative use of quinoa in this recipe written by Melissa King of My Whole Food Life. She points out some great advantages about this main ingredient…

“Quinoa is naturally gluten free, so it’s a great alternative to oatmeal.  This slow cooker breakfast quinoa was much better than I ever expected!  Slow cooking the quinoa allowed the sugars in the dates and apples to come out.  I added no sugar at all to this slow cooker breakfast quinoa.”- Melissa King,  My Whole Food Life

 

 

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Ingredients:

Directions:

  1. Preheat oven to 350.
  2. Mix all the dry ingredients, except the dates, in one bowl. 
  3. Mix all wet in another.
  4. Add wet to dry.
  5. Fold in dates.
  6. Spoon batter onto a lined baking sheet
  7. Bake for about 15 minutes.

For a gluten free option, use gluten free oat flour and add an extra egg.

Check out more recipes from Melissa at mywholefoodlife.com and you can also pre-order her cookbook out Dec. 2014 on Amazon.
Also visit her on Facebook, at https://www.facebook.com/MyWholeFoodLife
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