Recipes

TIPS TO MODIFY RECIPES

APPETIZERS

BREADS

SOUPS

SALADS

CHICKEN DINNERS

SEAFOOD DISHES

INDIAN DINNER

BEEF PLATES

EASY MEALS

HOLIDAY DINNERS

ITALIAN Pasta, gnocchi & SAUCES

ITALIAN OVEN DINNERS (Pasta Al Forno)

RISOTTO

DESSERTS

DELICIOUS & NUTRITIOUS SNACKS

Utilizing Berries

  1. Mix fresh blueberries into plain yogurt;
  2. Blend with 1/2 cup crushed ice, yogurt, banana, and OJ (orange juice) for a 60-second smoothie;
  3. Toss with baby spinach, red onions, goat cheese, and raspberry vinaigrette for a summer salad.

Fresh fruit drink.

Choose 2-3 fruits, wash and peel. 4 ounces of juice: orange, pomegranate, cranberry or pear (choose one). Place all in a mixer and blend for 30-60 seconds. May drink immediately, served chilled or frozen.

ADDING FRUIT to enjoy!   Papaya, Guava, Tomatoes (Choose one or a few)

  1. Dress sliced heirloom tomatoes with torn basil and olive oil;
  2. Roasted cherry tomatoes or  Papaya and serve over Grilled Fish or Chicken.

VEGETABLES

Spinach, or Kale, Bok Choy, (Choose one or all)

  • Make your salads with baby spinach
  • Add 1/2 cup chopped spinach to scrambled eggs
  • 1 cup chopped spinach over pizza

Using any of the following to obtain Vitamin A! Carrots, Mango Sweet potato, Pumpkin, Butternut Squash, Yellow Pepper 

  • Snack on Pepper and Carrot Sticks
  • Add any grated into salad;
  • Toss a carrot into a breakfast smoothie with frozen mango and OJ;
  • Roast carrot chunks, squash, pumpkin with olive oil, salt and cumin.

PROTEIN

Legumes!  Black, Peas, Lentils, Pinto, Kidney, Fava, & Lima Beans

  • Wrap black beans in a breakfast burrito
  • Use both black beans and kidney beans in your chili
  • Puree 1 cup black beans with 2 Tbsp olive oil and roasted garlic for a healthy dip
  • Add favas, limas, or peas to pasta dishes.

NUTS

Omega 3, Vitamin A & E. Enjoy walnuts, or almonds, peanuts, pistachios, macadamia nuts, hazelnuts

  • Sprinkle on top of salads;
  • Chop and add to pancake batter;
  • Mix 1 cup walnuts with a half cup dried blueberries and a quarter cup of dark chocolate chunks.

GRAINS

Healthy grains: oats, quinoa, flaxseed, amaranth, pearly barley

  • Eat granolas and cereals that have a fiber content of at least 5 grams per serving
  • Sprinkle 2 Tbsp ground flaxseed on cereals, salads, and yogurt
  • Subsitiute quinoa in for brown rice

2 thoughts on “Recipes

  1. Pingback: Homemade Pasta from La Cucina di Nonna « Eat Know How

  2. Pingback: Mediterranean Diet Month | Eat Know How

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