Served at our Open House, and prepared by Chef David, here’s a delicious and simple way to add veggies and good fats to your meal.
– 2 cups broccoli florets (steamed lightly, should be bright green but tender. Plunge into cold water after steaming.)
– 1 cup artichoke hearts (packed in water, not oil preferably. If oil packed is available only, rinse first.)
– 2 cups olives (a mix of green, black and kalamata is nice, or whatever you have.)
– ½ cup thinly sliced sweet onion
Put cold broccoli and all ingredients in a bowl and toss with balsamic dip (recipe below). Serve and enjoy!
Extra add-ins to choose from:
Herbs: fresh chopped basil, fresh rosemary
Veggies: cauliflower (prepare like broccoli), tomato, mushroom, peppers
Protein: turkey pepperoni, small pieces of cooked sausage
-½ cup balsamic vinegar (Alessi brand is particularly flavorful and sold at most grocery stores nationwide)
-¼ cup olive oil
-2-3 cloves garlic
-½ tsp. xanthan gum (thickener)
-½ tsp. agave
-½ tsp. salt
-¼ tsp. pepper
-¼ cup water
Blend all ingredients in blender and mix into salad.
This dressing can also be drizzled on meat, seafood, or salads or used as a dip for raw vegetables. This recipe will make enough for several servings, and leftovers can be stored in a jar in fridge for later use.
Copyright David and Cheryl MacDonald, 2013
Salmon Bruschetta with Side Dish of Kale
Thinking about staying in and enjoying a nice home-cooked meal for Valentines day? This Salmon recipe would make the perfect addition to to your menu!
(Please note: the recipe pictured has not incorporated the basil, although we highly recommend using the basil in this recipe!)
-1 lb. salmon fillet without skin
-½ tomato, chopped
-1/4- ½ cup chopped fresh basil
-1 Tbsp. olive oil
-1-2 cloves garlic, chopped fine
-½ tsp. agave
-½ tsp. sea salt
Mix bruschetta ingredients together. Place oven rack on 2nd rack down and pre-heat oven broiler to high. Lightly coat salmon with olive oil and place under broiler in broiler pan. Cook 5 minutes (set timer for best results) and turn salmon; cook for another 3 minutes. Spread bruschetta mix over the top of the salmon and cook for an additional 3 minutes.
Kale: is full of nutrients, a great veggie to get in the habit of eating regularly. Here’s a simple, but flavorful way of preparing:
-½ bunch kale
-¼ cup chopped onion
-½ tsp. sea salt
-2 Tbsp. olive oil
Put steamer basket in pan of water, turn on high to reach boiling point. Place kale in steamer and cook about 4-5 minutes until it’s soft but still bright green. (Steamed kale helps to reduce unhealthy cholesterol levels.) While kale is steaming, heat oil in sauté pan with onions at medium heat until translucent. Put steamed kale in sauté pan with onions and sprinkle with salt. Toss and serve. You are NOT sautéing kale, just mixing with other ingredients.
Copyright David MacDonald 2013
This is a special treat created by Go Figure owners, Cheryl and Chef David, to delight the eye, the palate, and the figure (Go Figure!) for those who have been on the program at least 6 weeks. When you want to occasionally have an “extra”, or to give loved ones a yummy, but healthier Valentine’s treat, here’s the recipe for you.
You can find ingredients at health food stores, Town and Country, and Huckleberry’s.
Macaroons (Makes about 1 dozen)
– 2 egg whites (protein)
-¼ tsp. cream of tartar
-1 Tbsp. non-hydrogenated coconut oil (good fat)
-¼ cup coconut sugar (low glycemic sweetener derived from the flower of the coconut tree)
-1 cup unsweetened fine shred coconut (good fat)
-1/8 tsp. salt
Pre-heat oven to 375 degrees. With electric mixer, beat egg whites and cream of tartar until light and fluffy. Add in coconut sugar, salt, coconut and coconut oil. Beat thoroughly. Place heaping tablespoons (not too large) on parchment paper or wax paper on cookie sheet a couple inches apart. Bake until bottoms are golden brown, about 15 minutes. Allow macaroons to cool while preparing icing.
-1 Tbsp. non-hydrogenated palm shortening (good fat)
-1 ½ tsp. agave (low glycemic sweetener)
-1 ½ tsp. unsweetened cocoa powder
Stir together all the icing ingredients in a small bowl. With a knife spread a small dollop of icing on each macaroon, but be sure macaroons are completely cool before icing, otherwise, unlike M&M’s, the chocolate will melt in your hands and not in your mouth. Have a couple of these yourself, and give the rest away! You can also freeze several to pull out on occasion, if you have great self-control! Happy Valentine’s!
Copyright David and Cheryl MacDonald 2013
Recipe of the Week: Black Olive & Tuna Salad
This recipe is from Karri, one of our Go Figure staff members. Try replacing the mayo with olive oil to get your healthy fats!
Cook time: 10 minutes
1 6oz can Albacore Tuna, drained
1 can pitted ripe olives, chopped
6 hard boiled eggs, chopped
1 cup chopped celery
1/2 cup mayo
2 tbsp. dill relish
4 med tomatoes
Salt & pepper to taste
Combine all ingredients except tomatoes. Season with salt and pepper, cover and chill for 30 minutes. Remove tomato seeds, slice and stir into salad.
Note: the photo includes a few elements not included in the recipe. Feel free to add salad or greens.