CREAMY, LOW-FAT PROTEIN PACKED CAESAR SALAD!

Here is my new Creamy Caesar Salad - why would you want to make it, you ask?  Because it's:
-ridiculously creamy, but so low fat!
-loaded with lean protein (cottage cheese, edamame, boiled eggs)
-contains immune boosting ingredients of red onion and garlic.
-easy to prepare in large quantities for quick meals and lunches to-go!
-Gluten-Free, Sugar-Free, Yeast-Free, Corn-Free, Nut-Free.

Creamy Low Fat Caesar Salad with Edamame

Ingredients:

Dressing:

-500g container 2% Cottage Cheese

-Juice of 2 lemons

-4TB grainy mustard 

-3TB caesar salad dressing

-1TB sea salt

-1/2-1TB pepper

-5-7 cloves garlic, crushed

-2-3TB grated parmesan &/or romano cheese

Salad:

-romaine lettuce (I use hearts)

-mixed greens

-red onion, sliced medium-thin 

-handful sun-dried tomatoes, soaked in warm water and chopped 

-1 bag frozen shelled edamame (just the beans), boiled, rinsed in cold water and drained

-boiled eggs, chopped

-diced carrots

Preparation:

Dressing: combine all dressing ingredients in a medium size bowl then stir to mix well.  Add garlic to your taste.  I like a lot of garlic, so I use 7 cloves.  Transfer to jars/storage containers and refrigerate.  

Salad: chop all salad ingredients except boiled eggs, toss then dress and toss again.  Top salad bowls with extra parmesan and boiled eggs. 

Serving Ideas:  Make dressing ahead of time and have it on hand for quick meal preparation.  Pre-boil edamame, hard boil and peel eggs and keep on hand in the fridge.  Dress only what you will serve immediately as salad will get soggy otherwise!  Add chopped chicken, tofu bits or tuna for extra protein.  Try adding wild/brown rice, chickpeas, black beans or quinoa to include grain/carbohydrate in the meal.  

I buy organic romaine hearts and combine one heart/head, 1c edamame and one boiled egg (plus all other salad ingredients), generously dress it all and have a delicious vegetarian yet high protein meal in a matter of 4 minutes when the dressing is sitting in the fridge!  Dressing will keep for about 5-6 days.  

Preparation time:  15 minutes (dressing) + 5 minutes (vegetable chopping for your salad!)

Yield: Approx.: (the dressing here is good for about four meals for me=four gigantic bowls of delectable creamy salad!)

New Recipes

I've  been gone almost a year, but I do have some new items on the summer menu to share!  Creamy and delicious low fat Caesar Salad, Egg Cheese Cakes (tikki), Salmon Radicchio Rolls and oh so sweet and rich (but low fat!) Vanilla Cream Berry Bowls!

Mmmkay.... stay tuned!

Delicious Rice/White Bean/Kale Dip

This uniquely flavored dip is based on a white bean dip recipe I found online and modified.  This dip is unbelievably healthy for you, yet it is absolutely delicious... hence the name!  Beans and rice each contain what are called "incomplete proteins", but by combining them you make a complete protein which your body can readily use.  Kale and Rainbow/Swiss Chard are both nutrient packed dark leafy greens which strengthen the immune system and keep our bodies purring.  Combine that with lime juice (cleansing) and raw garlic (daycare.. bring it on!) and you have this amazing yummy dip that might just make you live to be 100!  That's my goal anyway....  ;)

What's special?

-Gluten-Free, Sugar-Free, Yeast-Free, Vinegar/Ferment-Free, Corn-Free, Dairy-Free, Nut-Free.

-Contains true whole grains (rice mix), lentils, and white beans for a complete protein.

-Raw garlic and lemon cleanse and strengthen immune system.

-Kale is a superfood for the immune system and will make your skin glow!

-Low in fat.

-Very high in fiber.

-A super quick and balanced meal in a bowl if you combine 1 cup with a can of tuna, tempeh/tofu or leftover chicken!

-Family sized recipe.

-Keeps in fridge for up to 6 days.

Sara’s Delicious Rice/White Bean/Kale Dip

Ingredients:

3 cups cooked mixed rice/lentils 

(I use a brown/wild rice blend (2/3c)  and (1/3c) lentils with 3 cups water.  Bring rice, pinch of salt/pepper to a boil, simmer on low for 15 minutes, add lentils and cook for another 25-30 minutes.)

2 (14 oz) cans or 3 cups white beans (cannelli, navy beans, great northern beans), drained and rinsed

2 TB fresh thyme, chopped 

4TB fresh basil, chopped 

8 TB fresh lime juice (3 limes juiced with a large spoon) 

2 TB extra virgin olive oil

2 TB (8 cloves) raw crushed garlic.

1 TB sea salt

1 tsp pepper

4 cups kale (1 large bunch), steamed and finely chopped (stems removed, steamed for 3 minutes.) 

2 cups swiss/rainbow chard (1 large bunch), steamed and chopped (use stems, just chop off very bottoms- steam stems first then add leaves 2 minutes later, steaming for 1 more minute.)

Preparation:

Cook rice and lentils according to instructions above.  Steam kale and swiss chard.  Combine beans, thyme, basil, lime juice, olive oil, garlic, sea salt and pepper in blender until mixed.  Add 3 cups warm rice/lentils and blend again until you can't see rice grains anymore.  Remove half of mixture and place in medium bowl.  Add 1/2 of the rainbow/swiss chard (1c approx) and 1/2 of kale (2c approx) to blender and mix well.  Pour this mixture into a large salad bowl, refill the blender with the other half of the dip, add remaining kale and swiss chard and blend well.  Combine both batches of dip in the large bowl, mix well, transfer to storage containers and refrigerate (preferably glass containers to keep it fresh for longer).  Can be served hot or cold.  Keeps for 6 days in refrigerator.

Serving Ideas:  Serve as a dip with whole grain rye crackers, wholemeal rye bread, or raw vegetables (zucchini, carrots, cucumber, green beans).  Use as a topper for tempeh, tofu, left-over chicken or fish.  Use as a spread for sandwiches or lettuce wraps.  The usual dip drill....!

Preparation time:  1 hour 20 minutes (including 50 minute rice cooking time)

Yield: Approx. 9 cups

Sara's Tangy Guacamole

This guacamole recipe is a bit of an oddity, but it is SO good.  Goes so nicely with so many different things. Tomato paste gives it an unexpected edginess.

What's special?

-Gluten-Free, Sugar-Free, Yeast-Free, Vinegar/Ferment-Free, Corn-Free, Dairy-Free.

-Contains raw garlic and red onion to fight off those cold bugs before you can sniffle!

-Avocado is a super healthy fat source if used in moderate portions (1/2 avocado = 1 TB oil = 15g fat)

-Quick and easy to make and delicious with crackers.

Sara’s Tangy Guacamole

Ingredients:

2 ripe avocados (turning dark and very soft on outside)

1c diced red onion

4 cloves garlic, pressed

juice of 1 lime (halve lime, use spoon to twist juice out for maximum yield)

1 heap tsp sea salt

3/4tsp fresh ground pepper

1 can tomato paste(5.5oz/156ml)

Preparation:

Halve avocados, remove pit then quarter them for easy peel removal.  Place avocado quarters, lime juice, garlic salt and pepper in a medium bowl and mash with a fork until you reach a creamy consistency.  Add onion and stir in.  then with a large spoon, drop the tomato paste into bowl in three scoops, mixing in gently each time as to have swirls of red and green in your bowl.  Be careful not to overmix as it will turn into a weird brownish colour... but don't worry if you do because it still tastes amazing!  Transfer to serving/storage bowl, chill and serve.  This keeps in the fridge for 4-5 days and tastes much better after chillin' like my brother for a day!

Serving Ideas:  Serve as a dip with whole grain rye crackers, wholemeal rye bread, or raw vegetables (zucchini, carrots, cucumber, green beans).  Buy dry pressed cottage cheese cubes and slice into 1 inch cubes, top with guacamole for an unusually delicious lunch.  Use as a spread for sandwiches or lettuce wraps.  Give yourself a facial... just kidding!

Preparation time:  15 minutes

Yield: Approx. 2 cups

Coming Soon.. Indian Style Eggcakes!

Hello!  Well somebody got busy and stopped blogging... but she's back with lots of new ideas!  A taste of what's coming soon:  Indian Style Eggcakes, if I may call it that, having not yet worn a sari!  So low in fat, high in protein, incorporating the infamously anti-inflammatory turmeric and super quick to whip up!  Stay tuned... and in the meantime eat this!

http://www.healthdiaries.com/eatthis/20-health-benefits-of-turmeric.html

Nori Sandwich Rolls

Coming soon...

Cumin Spiced Hummus

What's Special?

-Sugar-Free, Gluten-Free, Egg-Free, Dairy-Free, Nut-Free, Corn-Free.

-Chickpeas are an excellent source of complex carbohydrates (help stabilize blood sugar) and protein.

-High in Fiber (5g per 1/2c)

-Low in fat (this recipe is.. most hummus you buy is high in fat compared to protein content).

-Make-ahead and keep in fridge for up to 5 days.

-A quick healthy lunch if served with whole grain bread or quinoa/rice crackers, veggies and maybe some leftover chicken or canned tuna!

CUMIN SPICED HUMMUS

Ingredients:

-1 can organic "Eden" chickpeas (398ml), including all juice except for 2TB.

-2TB  tahini

-1 tsp toasted sesame oil

-juice of 1 lemon

-2 to 4 large cloves garlic, crushed (depending on your sensitivity!)

-1.5 tsp sea salt

-1/4 tsp pepper

-1 tsp (heaping) ground cumin +1 tsp garnish 

Preparation:

Combine all ingredients in blender and blend until well mixed but still fairly grainy (that's how I serve it) - about 30 seconds on medium.  Garnish with freshly ground cumin (and you can toast it very quickly before blending in a dry pan on medium heat for about four minutes or until slightly browned/fragrant).

Serving Ideas:

Serve as a dip with whole grain rye/rice/quinoa crackers, pita or wholemeal rye bread and raw veggies (zucchini, carrots, green beans, broccoli, cauliflower).  Combine with tofu, left-over chicken or tuna for a complete meal.  Use as a spread for sandwiches or on scrambled eggs.

Preparation time: 10 minutes

Yield: Approx 2 cups.

FYI:

I use all of the juice from the "Eden" canned chickpeas because it is low in sodium and combined with kombu which helps our bodies digest the beans without distress.  Normal canned chickpeas can be very high in sodium (I've seen up to 650mg per cup... the daily recommended limit of sodium is around 1600mg) and the juice in the can contains a lot of that salt.  If you can't find "Eden" chickpeas, use regular canned chickpeas but drain and rinse well in cold water before blending, and add 1/3c water to this recipe, adjusting to your desired consistency.  You can also boil your own chickpeas ahead of time in large portions then freeze in 1 3/4c portions to use in this recipe.