Tag: healthy recipe of the week

Parmesan Meatballs

MeatballsParmesan Meatballs

  • ¼ cup grated parmesan
  • 1 t. dried parsley
  • 1 t. dried oregano
  • 1 t. salt
  • Minced onion to taste
  • 1 lb. ground beef (or ground turkey or other meat)
  • Olive oil
  • 15 oz. can tomato sauce

Combine eggs, parmesan, seasonings, and onion. Stir in meat and mix well. Wet hands and mix small one inch meatballs. Heat oil and brown meatballs. Heat tomato sauce to a boil, mix in seasonings to taste such as additional oregano or Italian seasoning. Lower to simmer, add meatballs, and cook covered for about 10-15 minutes, or until ground meat is completely cooked.

Instead of pasta, serve with a nice salad and a sautéed veggie mix, such as zucchini, onion, red peppers with an oil and vinegar marinade. Enjoy!!

 

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Dave’s Spaghetti

zucchini-spaghetti-bolognese

1-15oz can tomato sauce (no added sugar)

¼ onion

2 cloves garlic

1 lb ground bison or lean ground beef

½ tsp. sea salt

½ tsp. dried oregano

½ tsp. dried basil

½ tsp. dried parsley

1tsp. agave syrup

2 tbs. balsamic vinegar

2 tbs. olive oil

2 small zucchini

  1. Take ground meat and make little meat balls, add a little steak seasoing and brown in olive oil
  2. When meat is about half-way cooked-add diced onion and chopped garlic into pan and sauté
  3. Add tomato sauce
  4. Add in seasonings, along with agave and balsamic vinegar
  5. Slice zucchini long way in little ¼” x ¼“ strips. Add to hot mix and stir gently.
  6. Simmer. Approximately 10 minutes, until zucchini is soft.
  7. Enjoy!

Copyright David MacDonald

Crepes Galore!

Crepes Galore!

You thought you’d never get to eat a crepe again! Using one all-protein (no flour!) crepe recipe from our Go Figure co-owner and chef David MacDonald, you can vary the fillings to create quick, delightful and nutritious meals.

Basic Crepe Recipe

Makes about 6 crepes that look and taste like crepes, not eggs!

6 eggs

3 Tbsp. cornstarch or arrowroot flour

3 Tbsp. water

½ Tsp. salt

Whisk above ingredients together. Heat flat fry pan or crepe pan and coat lightly with olive oil or grapeseed oil. Pour about 1/3 cup of egg mixture into pan and tilt to lightly spread mixture over pan. Heat until light brown and flip. Heat again until other side is light brown and place on plate. Add filling (see below) to one side of crepe, roll up and serve. Voila! Bon appétit!

Savory Crepe

Ideally, we recommend using tofu for this recipe (even if you’re not a tofu lover!) The tofu in this crepe forms a delicious creamy consistency that takes on the flavors of the spices and vegetables. With the eggs in the crepe, the tofu provides wonderful texture and taste without adding too much extra protein. Try it, you’ll like it!!! (Other protein options: white fish or poultry sautéed first in a little oil, salt and pepper.)

1 pkg. firm tofu cut into 1/2 in. x 1/2 in. cubes (or crumbled)

2 Tbsp. olive oil                             ½ bunch asparagus, cut into ½ in. lengths

1 small tomato                                1 tsp. salt

1 Tbsp. Italian seasoning                   ½ cup chopped onion or scallion

2 cloves garlic, minced                     1 Tbsp. tamari (health food soy sauce)

Saute asparagus and onions until soft. Add tomato, tofu, and garlic. Sprinkle with salt, tamari, and seasoning. Stir together, adjust seasonings to taste, and heat until hot. Roll up in crepes and serve. (optional accompanying guacamole recipe below)

 

 

Guacamole

The following guacamole provides healthy fats and really enhances the flavor when used as a garnish on top of savory crepes.

½ large avocado                                1 small lemon

1 Tbsp. olive oil                                ½ tsp. each salt and pepper

Mash together above ingredients with a fork.

Chop ½ cup cucumber and ½ cup tomato.   Stir into avocado. (This recipe can also be used for any dish with guacamole.)

 

 

 

Blueberry Crepes

Use the same Basic Crepe Recipe. For filling, use fresh or frozen unsweetened blueberries or your favorite fruit.

Mix 3 cups blueberries with 3 Tbsp. agave (low-glycemic natural sweetener.) Heat on stovetop just enough to warm, not enough to cook or in microwave for about one minute. Roll up in crepes for a delicious meal, snack or dessert! (Eggs in crepes provide your protein)

 

Copyright David and Cheryl MacDonald, 2012

Grilled Zucchini Roll-Ups

Grilled Zucchini Roll-Ups

Prep Time: 10 mins                                         Cook Time: 10 mins

 

2     large zucchini, cut lengthwise into strips, ¼-inch thick

1     red bell pepper, seeded, cut into quarters

2     tbsp. extra virgin olive oil, divided

1     (4-oz.) pkg. herbed goat cheese

1     tbsp. finely chopped fresh basil

2     tsp. balsamic vinegar

 

 

  1. Coat grill with nonstick cooking spray. Preheat grill to medium-high (350* to 400*F). Brush both sides of zucchini strips and bell pepper quarters with 1 tbsp. of the oil. Season with salt and pepper to taste.
  2. Place zucchini and bell pepper on grill.   Grill 3 to 5 minutes per side or until soft. Remove from grill; slice bell pepper into ¼-inch strips.
  3. Place 1 tsp. of the goat cheese about ½ inch from one end of each zucchini strip. Top each with 1 bell pepper slice. Gently roll up the strip, and place seam side down on a serving platter. Repeat with remaining ingredients. Sprinkle roll-ups with basil, drizzle with vinegar and remaining 1 tbsp. of oil, and serve.

 

Makes 12 to 16 roll-ups

Per serving:  45 calories, 3g fat, 2g saturated fat, 5mg cholesterol, 40mg sodium, 2g carbohydrate, 1g fiber, 2g protein

 

 

Wait until week 7 to try adding in goat cheese.

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