Greek Yogurt

One meaningful modification I have made in my families diet is with non-fat Greek Yogurt.   Our preference is Fage and at 23g of protein per 1 cup serving this is a substitute really worth considering. One of the biggest modifications is replacing sour cream.  Sour cream has about 3g of protein per cup and saturated fat, unless you choose the nonfat version however, then you are consuming modified corn starch and thickeners.  I never noticed the change however if you do it will only take a few times to adapt to the taste.

Some ways we use this staple:

- mix with previously frozen, warmed berries and serve on oatmeal, pancakes or french toast in the morning.

- mix with honey and whip as a substitute for cream cheese frosting.  I promise this is DELICIOUS!

- dollop on top of black bean soup or any hearty soup or salad

- added to a smoothie for extra protein and calcium and creaminess

- cream sauce for fish tacos

- mixed with berries for popsicles

- mixed with granola for a hearty snack

BEANS!!

Beans Beans they're good for your heart! In our non-meat-eating diet, beans play an important role.   Beans are high in protein, complex carbohydrates, fiber, vitamins, minerals and good fats! Whoa!  AND they are CHEAP!
Canned beans contain high levels of sodium and recently there have been many articles floating around regarding the BPA lining of canned products.   In an effort to have a more wholesome diet, I have started cooking my own beans.  They are cheaper, healthier and they have much better flavor than canned!

In the bulk section of your grocery store there is a variety of dried beans.   Pick a few that you would use often.  I use Chick Peas (Garbanzo Beans), Black Beans, and Navy Beans most often.   Give it a try!

EASY STEPS

Place beans in a large stock pot, cover them with water, at least 3 inches over the beans, and place the pot in the refrigerator overnight.  I usually leave them for about 24 hours but you can do as little as 8 hours.  Before cooking, drain the beans and add the same amount of fresh water.  SECRET: This process of changing the water is said to decrease the bean effect on flatulence!  Place pot on stove top over medium heat and vigorously simmer until the beans are the desired doneness, about 30-40 minutes depending on bean type.
Drain water and cool.  Then place in mason jars or plastic freezer bags in 2 cup portions and freeze.  EASY!

Roasted Salmon with Lime Wasabi Drizzle over Baby Bok Choy

Salmon is an almost weekly meal for our family.  It is a great source of protein and omega-3s and it is generally easy to procure.  We served it atop Baby Bok Choy which was perfect.  A side of Brussel Sprouts was delicious but not exactly the right pairing choice.

Marinade
2 Tbs Olive Oil
2 Tbs Sesame Oil
2 Tbs Low Sodium Soy Sauce
2 Tbs Rice Wine Vinegar
2 Tbs Honey
1 Tbs fresh grated ginger
3 cloves garlic minced
salt and pepper
1 1/4 lbs King Salmon (wild if possible)

Drizzle
1/2c non fat Greek yogurt
1/4c cilantro
2 Tbs fresh lime juice
2 tsp wasabi paste
1 tsp fresh ginger

10 stalks of Baby Bok Choy

Combine all ingredients in a shallow dish and marinate the salmon for about 30 minutes.   Remove the salmon from the marinade (reserve for bok choy) and grill or roast in oven at 400, depending on thickness of the fish, for about 20 minutes.
Chop Bok Choy separating stem and leaf sections. Heat remaining marinade in a wok or large pan until boiling.  Stir fry stems first until tender then add leafy part until wilted.

Place all ingredients for drizzle in food processor or blender and blend until smooth.  Hint: it really doesn't taste very well by itself but tastes fantastic on the fish.

Place Bok Choy on a plate with the Salmon on top and drizzle.

Chana Masala with Cauliflower

We have a taste for Indian cuisine! Amazingly, this heavily spiced dish is a favorite for our children as well!
High in flavor and nutrients and relatively quick to prepare. It is a perfect weeknight meal.  We paired it with a Tempranillo tonight and it was superb!

2 Tbs Olive Oil
1 large onion
3 cloves garlic
1 medium head Cauliflower
1 28oz can Tomatoes (diced or chopped if whole)
2 c chickpeas (garbanzo beans) 1 can if using canned
1/2 c water
1 tsp grated ginger
1 Tbs garam masala
1 tsp cumin
1 tsp curry
salt and pepper to taste
handful of fresh cilantro
nonfat Greek yogurt (we prefer Fage)

Saute onion in olive oil until softened, add garlic, cook for one minute. Add cauliflower, saute for about 5 minutes.  Add tomatoes, chickpeas, spices and water, simmer for 20 minutes.  Toss in fresh herbs and serve with dollop of greek yogurt.  Serve atop quinoa for added protein and grain to sop up delicious sauce!

Protein Bars

These protein bars are multi- purpose in our house.  A post workout protein power boost, an after dinner dessert or a mid-day snack for the children.  They are super healthy, with added protein, omega 3s, and they taste AMAZINGLY GOOD!!  Cut the batch into 12 bars and each little serving packs about 9 grams of protein and about 175 calories.

2/3 c red lentils

1/4 c honey

1/2 c almond butter(or peanut or reconstituted PB2 - a favorite in our house that makes it even healthier)

1 1/2 c rolled oats

1/2 c whey protein (vanilla or chocolate your choice!)

1/3 c toasted wheat germ

2 Tbs chia seeds

1/3 c dried fruit (cherries are my favorite, also prunes, dates, apricots, all would work)

1/4 c pumpkin seeds

1/4 c chopped almonds

1 tsp cinnamon

Simmer lentil in water until softened, approximately 10 minutes, drain.  Heat nut butter and honey in small saucepan until combined and creamy texture, then stir into cooked lentils and cool.  In medium sized bowl add remaining ingredients.  Add lentil mixture and stir to combine.  Line a 9x9 square pan lined with parchment paper, spread mixture evenly onto paper and place in the freezer until hardened.  Cut into squares and store in freezer or refrigerator. 

Green Smoothie

My son has been begging me to buy popsicles.   Supermarket popsicles, even the healthiest versions, usually contain added, processed sugar, dyes and other unhealthy ingredients.  To ensure he is getting the best I decided to make my own.  The kids LOVED them!

2 scoops Vanilla whey protein
1/2 papaya
2c spinach
1 tsp grated fresh ginger
1 banana
1c pineapple
1 tsp agave syrup
1 small peeled orange
water

Blend all ingredients, add water if smoothie is too thick, and pour into popsicle molds. YUM!

Healthy Shells!

I love stuffed shells! We have created a healthier version that are higher in protein and lower in fat, higher in taste and lower in guilt! Go ahead have another!!
I served mine with a locally sourced, tuscan kale salad with dried figs, cherry tomatoes, avocado and pea pods.

1 lb large shell pasta (Conchiglie)
1 block firm tofu, drained and patted dry
1 large eggplant
1/2 c pesto
1/2 c mozzarella cheese, plus 1/4 c to sprinkle on the top
11/2 - 2 c marinara sauce

Slice eggplant, brush with olive oil and roast in oven or on grill at about 350 degrees for 30 minutes or until soft and smooth textured.
Cook shells according to package directions.
In your food processor add tofu and pulse until broken into small pieces.  Add pesto and 1/2c mozzarella. Blend until mixture is creamy.
Once eggplant is cooled, stir into tofu mixture and stuff into cooked shells.
Coat the bottom of an oven safe dish with marinara then place stuff shells on top.  Top with marinara and sprinkle the remaining cheese on top.  Bake at 350 for 30 minutes.