Southern Fried Catfish

Mmm, great for fish tacos, of just a spiced up fish and chips.

1. get catfish [any fish will do, as long as it's firm]

2. rub in flour with salt, pepper, and a dash of cayenne spice or chipotle spice.

2. coat in whipped egg

3. coat in panko breadcrumbs.

4. fry for 5 mins or so on each side, until golden and crispy.

5. serve with lime, mango salsa, chipotle aioli, southern coleslaw, whatever. mmmm

Mango Jalapeno Salsa

Great with fish tacos; a twist on boring old salsa. just mix and serve!

YOU NEED:

• 1 mango - peeled,  chopped
• 1/4 cup finely chopped red bell pepper 
• 1 green onion, chopped [or red]
• a handful chopped cilantro 
• 1 tomato, chopped

• 1 fresh jalapeno chile pepper, finely chopped 
• 2 tablespoons lime juice 
• 1 tablespoon olive oil
• salt and pepper
• 1 clove minced garlic 

Kale, Mushroom & Cheese Quesadillas

Quesadillas! They don't have to be heart-attack enducing. 

1. in a pan, bring 1 tablespoon olive oil to heat. simmer some mushrooms, and kale in taco or fajita seasoning, simmer until soft and done.

2. lay out 2 soft tortillas. layer with cheese, veggies. top one with the other.

3. bake for 30 mins until cheese has melted.

serve with spicy salsa and guac.

Tofu & Veggie Stir Fry in Peanut Sauce

 

This a great stir-fry for when you want asian food. easy, like pad thai minus carbs. 

1. chop up firm tofu, bell peppers, onion, broccoli into bite sized chunks. consider adding baby corn, bamboo shoots, or seriously any vegetables you have in your fridge. 

2. pour a bit of sesame oil in a wok or frying pan, fry up 2 cloves minced garlic,  fry up veggies, add tofu last.

3. add 1/4 cup vegetable broth, 2 tablespoons peanut butter, 1 small piece grated ginger, and 1 tablespoon curry paste. simmer. if peanut butter was unsweetened, you can add a bit of brown sugar. add a tablespoon lime juice.

4. simmer simmer simmer, taste, season with salt and pepper and red pepper flakes if you want more spice.

serve on rice or rice noodles.

FOR SOUP? 

add half a can light coconut milk and 1/4 cup water.

Light Taco Salad

You won't need to stuff your face with burritos if you make this. Satisfying and light!

1. fry up lean ground chicken, turkey or pork. drain fat if there is any, add chopped onions, pepper, lots of veggies. jalapeno for spice, finally add taco seasoning and simmer until most water has evaporated.

2. grate some cheddar or part-skim  mozzarella or monterey jack, slice olives, tomato, set aside. optional? cilantro, avocado, tortilla chips as topping.

3. chop up lettuce, top with lime juice, toppings, meat, and cheese.

Mango Chipotle Coleslaw

great on it's own, or as a topping for fish tacos!

• 1/4 head of Red & Green Cabbage cut paper thin, or cabbage mix, with carrot and red or green onion, thinly sliced.
• 1 firm Mango cubed
• Juice of 1/2 Lime
• 2 tablespoon of Mayo or sour cream, omit if vegan and use olive oil
• 1 tablespoon of dijon or horseradish mustard
• 1 teaspoon or more chipotle spice.
•  2 tablespoon Apple Cider Vinegar, red wine vinegar, or white vinegar
• pinch of celery seeds
• 1 tablespoons white sugar, more to taste.
• Cilantro diced
• Salt & Pepper

1. get veggies chopped, tossed together. add mango, chopped cilantro.
2. in a saucepan, bring lime juice, vinegar, sugar, celery seeds, mustard to a boil. turn off heat and immediately add mayo or oil, and chipotle seasoning. 
3. toss over salad, adjust sugar, salt and pepper.

Prosciutto Wrapped Chicken on a Bed of Roasted Endives with Blue Cheese

This was sort of invented by my mom and I. soooo delicious, and easy!

1. preheat oven to 400 F.

2. get 2 chicken breasts, slice in halves.

3. wrap all 4 chunks with a slice of prosciutto or serrano ham.

4. place in a baking dish, on top of sliced endives. drizzle everything generously with lemon juice, and a bit of olive oil. 

5. top with blue cheese and pine nuts, salt and pepper.

 

actually soooooo good. 

Southern Shrimp & Feta Salad

A great simple salad. This will definitely be added to your recipe books.

1. fry up shrimp with some cayenne or mexican or cajun seasoning, simple, or just salt, pepper, and oil. keep it easy.

2. toss together 1 head leaf lettuce, some cherry tomatoes.

3. make vinaigrette: 1 clove minced garlic, 1 teaspoon mustard, salt, pepper, 3 tablespoons olive oil, 1 amd 1/2 tablespoons lime juice, and a dash of hot sauce if you want some spice. 

4. toss salad with vinaigrette, top with shrimp, cilantro, and feta cheese or cheddar.

Blue Cheese Stuffed Chicken Wrapped in Prosciutto

If you're still afraid of blue cheese, too bad.... try feta or goat cheese instead. 

also, if using breasts, you can just crumble blue cheese on top.

1. Get chicken breasts, roll blue cheese into filets OR cut in half, wrapping in prosciutto, then top with blue cheese. 

2. preheat oven to 400 F, meanwhile put chicken in a baking dish and drizzle with olive oil and lemon juice, salt and pepper.

3. bake for 35 mins, uncovered. [the ham will keep the moisture in]

voila!

Roasted Endive

 

One of the best vegetables to roast! great as a bed for chicken or other roasted meats, as well. shredded, halved, or whole.

METHOD:

coat in something

top with olive oil

bake for 30 mins or so, uncovered, until browned.

WITH WHAT?

above: Simple butter and pepper

wrapped in ham or prosciutto, with lemon

lemon, balsamic vinegar

 maple & orange juice

ALSO:

the classic is just lemon and olive oil, salt and pepper, plain and simple.

also try some garlic!

you can also top with nuts [pine nuts, pecans, or walnuts]

and cheese is always welcome [blue cheese, feta, or goat cheese]

try incorporating into a salad!

Basil, Avocado & Tomato Salad

 

This salad is completely vegan, unless you decide to add bacon and cheese, which is good too. 

Toss together chopped tomato, basil, basil.

a simple lime and cilantro dressing will do, or something more elaborate if you want.

LIKE? 

bacon bits

croutons

mozzarella or feta

salt and pepper plz. also good with Italian dressing. 

White Mac & Cheese

Parmesan & White Sharp Cheddar. I hope you love cheese as much as i do.

1. Boil pasta, drain. I like shells for this, for some reason.

2. Mix together 1/2 cup sour cream, 2 cloves garlic or 1 teaspoon garlic powder, salt and pepper, and a tablespoons of milk, with 2/3 cup shredded white cheddar

3. put in a greased baking dish with pasta, top with 1/3 cup grated sharp cheddar and a lay of crushed crackers and parmesan. you can also add some herbs, such as oregano or parsley.

4. bake for 30 mins until top is crisp, golden, and bubbly.

Asian Coleslaw

A simple twist on coleslaw.

1. in a saucepan, boil 1/4 cup sesame vinegar, 1/4 cup rice vinegar, and 4 tablespoons sugar.

2. as soon as it reaches a boil, turn off heat and add 1/4 cup sesame oil, salt and pepper, and 2 cloves minced garlic, and 2 tablespoons soy sauce.

3. pour onto coleslaw mix [red and green cabbage, onion, carrot, shredded. optionally add broccoli or bok-choy or even edamame. 

4. toss, serve! 

NOTE: add sriracha to the dressing if you want asian SPICE!

Caprese Chicken Balls

 

These are great to make, serve as appetizers, in sandwiches, or on pasta!

1. in a bowl, combine:

500 grams lean ground chicken or turkey

1/4 cup breadcrumbs

1 egg, whipped

3 cloves minced garlic

5 or so leaves fresh basil

a bunch of sun-dried tomatoes

1/4 cup shredded mozzarella

salt and pepper

 2. form into balls.

3. either bake, or fry as meatballs. make sure they're cooked through!

Mini Tostadas

Oh yay! Tostadas are so easy. For these are bite-sized mini ones, simply pick up large-ish nacho chips. 

I guess these could also be called topped nachos.....

WHAT TO TOP WITH?

Fajita Chicken & Guacamole

Refried Beans, Sour Cream & Cheese

Salsa & Taco Beef

Shrimp & Tomato & Lime Juice [Ceviche]

Cheese & Spicy Salsa [Pimento]

Roasted Vegetables, Salsa, Cheese

3 Cheeses [Monterey Jack, Cheddar, Mozzarella

Avocado, Shredded Pork

ALWAYS TOP WITH CILANTRO!

and have salsa or other condiments for dipping.

Tomato, Basil & Chevre Salad

This hardly warrants a recipe, as its so easy. But, make anyways!

1. chop 4 tomatoes into bite sized chunks. 

2. toss with 3 tablespoons olive oil and 3 tablespoons balsamic vinegar, salt and pepper.

3. add some slivered fresh basil, and a good dollop of goat cheese [chevre]

CONSIDER ADDING:

croutons, at the last minute

toasted nuts

cucumber

salami

lemon juice

Zucchini Facebook

 

Carbs, be gone! 

NOTE: you can simply top and bake, or you can gently fry in some olive oil beforehand, or even bread and fry the zucchini if you need a bit of crisp.

layer with tomato sauce and pizza toppings! 

Arugula, Mozzarella, Avocado & Pomegranate Salad

 

A soft, easy and delicious salad! The contrast in texture between the crisp tomatoes, chewy arugula, popping pomegranate, and soft mozza/avocado is amazing. Contrast with a splash of lemon or balsamic.

1. Seed a pomegranate. Reserve the juice for the dressing, if you want

2. Layer together thinly sliced tomatoes, and mozzarella with arugula. 

3. drizzle with a lemon-pomegranate dressing

EXAMPLE:

1/4 cup lemon juice

1/4 cup pomegranate juice

1/4 cup olive oil

salt and pepper

Blue Cheese Chicken with Fried Pears & Spinach

 

These is a good way to go if you're not sure how you feel about Blue Cheese. 

[You can sub with goat cheese or feta if you really hate the stuff]

1. Get some boneless, skinless chicken breasts. Marinate them for an hour or more in lemon juice, olive oil, garlic, salt and pepper. NOTE: you can lightly brush them in BBQ sauce for a more Buffalo-take on the dish.

2. Sear the chicken until golden on the outside, meanwhile preheat oven to 400 F.

3. in a pan, sautee spinach and pear with garlic and maybe even a bit of honey, and olive oil, until soft.

4. meanwhile bake chicken for 15 minutes until cooked through. you can cover them in foil to seal the moisture in.

5. serve on bed of sauteed spinach and pears, and crumble some cheese on top. 

Penne with Creamy Bacon & Chicken Sauce

Ugh, droool.

1. fry bacon, drain well.

2. cook chicken or use leftover chicken, heat with some garlic, onions, salt and pepper.

3. add in 1 cup skim milk thickened with corn starch OR 3/4 cup sour cream. 

4. simmer, boil pasta at the same time.

5. season with fresh basil or parsley, add 1/4 cup parmesan cheese. 

6. finally add bacon. serve on pasta. 

Healthy Turkey BLT Wraps

BLT, lighter!

USE: 

Corn or lower-fat tortilla wraps

turkey bacon or veggie bacon

low fat or olive oil mayonnaise

lean turkey breast or slices

the rest is normal.... cheese [try cream cheese with dijon, amazing! or sharp cheddar], lettuce, tomato. yum!

easy, bring to work. lots of black pepper!

Penne with Sundried Tomato Bacon Cream Sauce

Well, easy. And sooooo good. 

NOTE: use real bacon or veggie bacon, up to you.

SAUCE:

if making bacon, fry and slice in advance. or use bits. 

in a pan, fry up 3 cloves garlic in olive oil and lemon juice. add in some minced onion and chopped sundried tomatoes.

add in 1/2 cup low fat sour cream and 2 tablespoons tomato paste. 

add in bacon and any seasoning, such as fresh parsley, basil, salt, pepper, parmesan cheese.

serve on boiled pasta. 

Bruschetta Chicken

Dress up your chicken breast like this!

1. get chicken breast, sear in a pan with olive oil until done. 

2. preheat oven to 350 F.

3. coat chicken in lemon juice, chopped tomatoes, salt, pepper, garlic, and basil.  grate on some mozzarella. 

4. bake for 15 more minutes until browned and done. 

Goat Cheese Zucchini Rolls

OH YUM. Impress all your dinner party friends.

1. slice zucchini thinly, brush with balsamic, olive oil, minced garlic, salt, and pepper.

2. bake for 10 minutes until soft. fill with a mixture:

1/4 cup soft goat cheese

2 tablespoons low fat cream cheese

2 cloves minced garlic

1 tablespoon lemon juice

salt and pepper

wrap and bake for another 10 mins. 

AND? 

also a good filler:

kalamata olives 

prosciutto or bacon

sour cherries

spinach

Baked Cabbage Rounds

A great side dish for anything.

1. slice cabbage.

2. mix together 1/2 cup mayonnaise or ranch, 3 cloves minced garlic, salt, pepper.

3. optionally top with bacon bits, roast for 15-20 mins until browned. 

OPTIONAL? feta cheese or blue cheese, mmm. 

Roasted Veggie & Feta Tacos

Simple. Don't have to be vegetarian to enjoy this.

1. dice veggies such as zucchini, red peppers, red onions, tomatoes, mushrooms etc and lay in a greased baking dish.

2. preheat oven to 400 F.

3. season with olive oil, garlic, lemon juice and fajita seasoning

4. bake for 40 minutes until done

5. serve in tacos with salsa, feta cheese and cilantro

Shrimp & Fettucine Soup

1. fry up shrimp with lemon juice, garlic, salt, and pepper.

2. add 2 small diced roma tomatoes, onions.

3. add 1 small can vegetable or chicken broth, 2 tablespoons tomato paste, salt and pepper to taste. simmer until thick. 

5. boil, drain, and add pasta. 

4. season with parmesan cheese, fresh basil and/or parsley. 

Chicken Fajita Spaghetti

Mexican food or pasta? No need to choose! 

1. in a saucepan, fry slices of chicken or shredded chicken with onions, bell peppers, jalapenos,and whatnot. add a packet of taco seasoning and cook well. 

2. boil pasta, drain.

3. add half a can of tomato sauce or a small can to the chicken. simmer until incorporated. add spice as needed.

4. serve on pasta!

Horiatiki Salata

MAKE TONS! The easiest and best Greek Salad.

1. toss together 1 peeled, seeded cucumber, chopped, 2 large chopped tomatoes, 1 large chopped red onion, and 1 green pepper, chopped

2, toss with 1/4 cup lemon juice and 3 tablespoons olive oil, 3 cloves minced garlic, 1 tablespoon red wine vinegar, salt, pepper, oregano.

3. top with feta cheese and serve! oh, and olives. 

yummah

Fried Potatoes with Bacon, Herbs, Olive Oil & Lemon

* NOTE: use vegetarian bacon bits and this will be completely vegan/vegetarian. 

1. Slice small potatoes in halves or bite-sized chunks.

2. toss with olive oil, garlic, salt, and pepper. 

3. fry bacon if using or get ready bacon bits. 

4. finely chop together fresh parsley, rosemary, and thyme. 

5. fry potatoes until browned [using olive oil, or leftover bacon grease if used] top with bacon, herbs, and freshly squeezed lemon juice. 

Avocado Salad with Cranberries, Pecans & Poppy Seed Dressing

Healthy salad to whip together, vegan and vegetarian too. Perfect for all occasions. Just eat right after preparing because avocado oxidizes. 

1. toss together some fresh cilantro with mixed greens with dressing:

2 tablespoons olive oil. 1 tablespoon lime juice, 1/2 tablespoon honey, salt, pepper, and 1 tablespoon poppy seeds. 

3. top with sliced avocado, toasted pecans, and dry cranberries. 

Mexican Chicken Parmigiana

Twist up the classic chicken parmigiana!

1. tenderize chicken breast, or marinate for a while in lemon juice, garlic, and olive oil.

2. preheat oven to 400 F.

3. cover in breadcrumbs, fry until crisp on both sides.

4. cover breaded chicken in salsa [spicy!] or adobo sauce. bacon optional, sliced avocado, and a mix of parmesan and monterey jack cheese.

5. bake for 20 mins until cooked through.

Sour Cream Tzatziki

Ditch the traditonal yogurt and use sour cream for a thicker,creamier tzatziki.

MIX TOGETHER

500 mls low fat sour cream

4 cloves finely minced garlic

1/4 cup lemon juice

1 teaspoon dry oregano

1/2 teaspoon thyme

1 seedless, peeled and chopped cucumber

salt and pepper

Pesto Pasta Salad with Boccanccini & Tomato

PESTO DRESSING:

1/4 cup olive oil, a handful finely chopped basil, 1/4 cup parmesan [shredded], some crushed walnuts or pine nuts, 4 tablespoons lemon juice, 3 cloves minced garlic, salt and pepper.

boil and cool pasta, toss with cherry or grape tomatoes and boccanccini. 

Salad with Sesame, Avocado & Smoked Salmon

Mmm, a delicious salad. 

1. lay out spinach or greens, avocado.

2. top with smoked salmon.

3. make dressing: 1/4 cup sesame oil, 2 tablespoons lime juice, 1 tablespoon rice vinegar or white vinegar, salt, pepper, 1 inch piece grated ginger, 2 cloves minced garlic, and a bit of wasabi or sriracha if you need spice.

4. top salad with dressing and sesame seeds. 

Bruschetta with Green Pesto & Goat Cheese

A twist on classic bruschetta!

1. get some baguette or french bread. slice into rounds.

2. top with pesto, and bake for 10 mins until warm and crisp.

3. top with goat cheese, tomatoes, fresh basil. also good? walnuts and fresh basil. 

Feta Cheese Fritters

Mmm. Great as a side or salad topping.

1. coat chunks of feta in olive oil, salt, pepper, egg yolk, and minced garlic.

2. coat in panko breadcrumbs.

3. fry in olive oil. 

Creamy Green Bean Gratin

OH YUM. Gratins are the best. Try green beans!

1. boil green beans until tender but not fully-done, about 5 minutes.

2. toss grean beans with 1/4 cup sour cream, 3 cloves minced garlic, 1/4 cup parmesan cheese, salt,  pepper. [you can also experiment with cheddar, or a blend of cheeses.] place in a greased baking dish. 

3. top with crushed saltine crackers or stale bread and some more cheese.

4. bake for 30 minutes or so at 400 F until top is browned.

Creamy Sun-Dried Tomato & Bacon Penne

Ok so this sound sinful BUUUUT if you use skim milk, a thickening agent, and bacon bits [vegetarian] then you have a very low fat sauce!

Otherwise yeah, bacon and cream, go for it. 

1. fry bacon if using, crumble, or set aside bacon bits. The equivalency of about 8 strips. 

2. chop up about half a cup of sun-dried tomatoes. 

3. is you used bacon, use a tablespoon leftover bacon grease and fry up diced onion, and 2 cloves minced garlic. add in 1 cup milk and 1 tablespoon flour to thicken, or low fat sour cream, or just go for half and half.

4. simmer until thick, add in sundried tomatoes and bacon and stir until all incorporated. taste, adjust salt and pepper [although you definitely shouldn't need salt] and add a bit of lemon juice, salt, and pepper.

5. serve over pasta, with some black pepper and parmesan cheese. 

Sriracha Spaghetti Sauce

Yes, I went there. fusing Sriracha [asian chili sauce] and an italian classic? yes please.

Ingredients

IF MAKING MEATBALLS: 

1 lb ground pork

1 lb turkey (ground)

1/2 cup fresh cilantro

13 cup breadcrumbs (plain dried)

2 egg whites

34 tsp dried oregano

coarse salt

ground pepper

FOR SAUCE, SIMMER: 

2 tsps extra-virgin olive oil

1 yellow onion (diced)

2 garlic cloves (roughly chopped)

1 can crushed tomatoes crushed tomatoes

1/4 cup sauce (sriracha)

make and fry meatballs if using. [otherwise, just use vegetables: olives, peppers, onion, mushrooms, etc, or just plain ground meat. But keep the cilantro, it's tasty, unless you're genetically  disposed to hating it... sucks for you]

boil pasta, drain.

simmer sauce, taste and adjust. 

Spaghetti with Basil, Tomato, & Shrimp

Whip this up, super easy and delicious.

1. fry or grill shrimp with garlic, salt, pepper, and olive oil.

2. boil pasta, toss with 1 tablespoons olive oil, 1 tablespoon lemon juice, fresh basil, 2 cloves minced garlic, salt, and pepper. 

3. top with shrimp and cherry tomatoes and serve.