My Sweet Marie

Posts Tagged ‘healthy

Spring has sprung and the rhubarb is in full season! Yipee!! I love me a crisp as it’s healthier than pie, tasty and if done right, gluten-free! so have at it folks, make one today for the ones you love!

Ingredients:

  • 2 cups fresh rhubarb, washed and diced
  • 2 cups strawberries, diced
  • 1 teaspoon of lemon zest
  • 1 tablespoon of lemon juice
  • 5 tablespoons of maple syrup
  • 1/4 tsp salt
  • 2 tbsp. tapioca flour/starch

For the crumble:

  • 1 cup gluten free flour
  • 1 cup gluten free oats
  • 1/2 tsp cinnamon
  • 1/4 cup coconut sugar
  • 1/4 cup maple syrup
  • 1/2 cup coconut oil, melted
  • 1/4-1/2 cup nuts of choice (optional)

Directions:

  1. Preheat oven to 350. Grease aa 8×8 pan or your 10″ cast iron pan with coconut oil.
  2. In a large bowl, combine the top 7 ingredients. Stir to combine well. Pour into your pan.
  3. In a large bowl, mix the topping ingredients till crumbly.  Pour over top the fruit in pan.
  4. Bake for 25-30 minutes till golden and bubbling. Serve with whipped cream or coconut cream for the non-dairy folks!
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I made this dressing 19 years ago for a wedding that I catered. Shout out to Carrie and Phil! This was the dressing on the salad and if I remember correctly, I had made an adding error and had put too much pepper in it! It was still popular! It’s lovely on greens with almonds, berries, chicken and goat cheese but truly good on any salad! Enjoy!

Ingredients:

  • 1/4 cup yogurt plain, non-fat (goat’s yogurt or soy for dairy-free)
  • 1/3 cup orange juice
  • 2 tbsp. lemon juice
  •  1-2 tbsp. lemon or orange zest
  • 1 tbsp. olive oil
  • 1 tsp minced garlic
  • 1 tsp minced ginger
  • 1/4 tsp pepper
  • 1 tsp honey
  • dash of salt

Blend all together till smooth! Voila!

For Valentine’s Day this year we decided to keep it healthy! Here’s a little something I threw together with the help of my sweetheart! Here’s what you need:

Ingredients:

  • 2 zucchini – spiralize with the large holed attachment
  • 1 onion sliced thin
  • 1 cup carrot- spiralize on smallest holed attachment
  • 1 yellow pepper- sliced thin
  • 4 slices of peameal bacon (Canadian bacon), sliced long thin strips
  • 1/4 cup roasted red peppers
  • 1-2 cups of spinach
  • 350g shrimp- peeled and deveined
  • 10 oz coconut milk
  • 1 tsp of sirachi sauce or more if you like heat!
  • 3 cloves of garlic minced
  • basil  or cilantro to your taste
  • 1 tbsp. olive oil

Directions:

  1. Sautee your onions, bacon, garlic, carrots, peppers in the olive oil.
  2. Add the shrimp, sautee till pink.
  3. Add in the roasted red peppers and spinach till wilted.
  4. Add in the milk, stir. Add the sirachi sauce, stir.
  5. Add in your zucchini noodles and stir. Cook till the noodles are soft but not too long as they will get soggy, so leave that till the last minute!
  6. This is 2 large portions at 8 WW smart points each!

So here’s a little twist on falafel balls, baked, not fried. We all know I am counting points these days so you should get at least 24 balls, which makes them 2 points each! Enjoy with a salad or as a snack…full of protein!

 

Ingredients:

  • 3 Tbsp. olive oil
  • 2 (15 ounce) cans chickpeas, rinsed and drained
  • 1 red onion, chopped
  • 2 cloves of garlic, chopped
  • 3 Tbsp. parsley, chopped
  • 3 Tbsp. cilantro, chopped
  • 3 Tbsp. chick pea or gluten-free flour
  • 1 Tbsp. chili powder
  • 1 1/2 Tsp. kosher salt
  • 1 Tbsp. lemon juice
  • 1 Tbsp. cumin
  • 1/2 tsp. baking powder

Directions

  1.  Preheat oven to 375°. Grease 2 mini muffin tin sheets with the oil. Mash chickpeas in a food processor, then add remaining ingredients and blend to a thick, paste-like consistency.
  2. Shape into small ping pong-size balls and place each in a cup of the mini muffin tin. Bake, flipping balls halfway through, until balls are golden and crisp, 15 to 20 minutes.

Being a weight watcher I end to find recipes or create recipes that are slimmed down versions of my favourite foods. Feel free to convert this to anyway you like your spaghetti but I like mine thick with veggies and a bit of meat too! I like to spiralize a few zucchini and have my sauce over zucchini which keeps the point value low and my carbs to a minimum! I hope you like my slimmed down version of spaghetti sauce!

Ingredients:

  • 1cup(s)fresh mushroom(s)
  • 1cup diced carrot(s)
  • 1cup diced uncooked onion(s)
  • 1 cup red pepper diced
  • 1 cup celery diced
  • 16oz uncooked ground turkey breast
  • 4 cup(s)no salt added diced tomatoes
  • 2 cups Italian tomato sauce
  • 1 tsp oregano and basil
  • Salt and pepper to taste
  • Pepper flakes to taste

Directions:

  • Brown your ground turkey with the onions, peppers, celery and carrots. If there’s any fat, drain it off.
  • Add in your tomatoes and sauce and spices.
  • Simmer until bubbly and thickened.
  • Serve over zucchini noodles (spiralized) or shirataki noodles or spaghetti squash for low points.
  • 3 Smart points per cup of sauce.

I must apologize for not writing for so long! We were away in Europe and frankly it’s taken me a couple weeks to catch up on sleep, laundry, work, I could go on! Anyhow, here’s a recipe for a great and tasty snack that is only 1 point per 1/4 cup! If you have it with crackers then just add those points but if you have it with veggies, it’s a super duper deal! Feel free to change up the ingredients but I like this just the way it turned out!

Ingredients:

  • 1 lemon, zested and juiced
  • 1/2 cup green olives
  • 2 tbsp. capers
  • 1/2 cup roasted red peppers
  • 1 can artichokes, drained ***
  • 2 cloves of garlic

Directions:

  1. Put all of the above in the food processor and process till smooth! That’s it.
  2. Put it in a pretty dish and have fun with it!
  3. You can top it with parsley or cilantro for color if you want.
  4. *** use artichokes packed in water or count extra points for the ones in oil.

It’s that time of year again. Bring on the salads and outdoor picnics!

Ingredients

Dressing
    • 1/4 cup olive oil
    • 2 tsp orange zest
    • 1/4 cup fresh orange juice
    • 2 Tbsp fresh lemon juice
    • 1 Tbsp honey
    • 1 tsp dijon mustard
    • 1/4 tsp salt
    • 1 Tbsp poppy seeds
Salad
  • 1 lb chicken, grilled
  • 9 oz baby spinach
  • 1 medium avocado, cored and diced
  •  4 oz crumbled feta (goats for non-dairy)
  • 1/4 cup chopped walnuts or pecans, toasted
  • 1 cup sliced strawberries

Directions

  • Add olive oil, orange zest, orange juice, lemon juice, honey, dijon mustard and salt to a blender. Pulse until well emulsified. Pour into a jar and stir in poppy seeds. Refrigerate until ready to use.
  • Add all salad ingredients to a large bowl. Pour dressing over top and toss to evenly coat. Serve immediately.