Category: Recipes

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Recipes

Easy Mediterranean Baked Fish

Easy Mediterranean Baked Fish

Looking for the great recipes in life is an adventure in itself. When you’re looking for something that feels comforting, but also has the health benefits, it can be hard to find. Many people are moving towards the Mediterranean diet because it is plentiful in nuts, vegetables, as well as fish.

That said, many of us can find fish is a little bit too much. Therefore, here is a Mediterranean style recipe for fish that you can try out. This recipe for Mediterranean baked fish features a parmesan tomato sauce and is full to the brim with Italian herbs and seasonings. It feels hearty and healthy.

Easy Mediterranean Baked Fish

Ingredients

  • 5 plum tomatoes
  • 2 Tablespoons extra virgin olive oil
  • 1/2 red onion, chopped
  • 2 cloves garlic, chopped
  • 1 pinch dried oregano
  • 4 Tablespoons white wine
  • 24 kalamata olives, pitted and chopped
  • 4 Tablespoons capers
  • 1 teaspoon fresh lemon juice
  • 6 leaves fresh basil, chopped
  • 3 Tablespoons freshly grated parmesan cheese
  • 18 oz flounder or sole fillets (Feel free to choose any fish you want as a lot of people don’t like an incredibly fishy flavor.)
  • 6 leaves fresh basil, torn

Directions

  1. Preheat oven to 430 F.
  2. Bring a saucepan of water to the boil. Put the tomatoes into the boiling water, and remove to a medium bowl of ice water.
  3. Drain, then remove the skins. Chop, and set aside.
  4. Heat the olive oil in a frying pan (over medium heat).
  5. Sauté the onion until tender.
  6. Stir in garlic and oregano.
  7. Stir in tomatoes, and cook until tender.
  8. Mix in the wine, olives, capers, lemon juice. Finally, add the chopped basil.
  9. Reduce the heat, blend in parmesan cheese, and cook until the mixture is reduced to a thick sauce.
  10. Place the fish in a shallow baking dish. Cover with the sauce. Top the dish with the remaining basil leaves.
  11. Bake 12 minutes in the preheated oven, until fish is easily flaked with a fork.

The great thing about this dish is that it can be a perfect accompaniment to a vegetable dish. If you are looking for an oven roasted vegetable recipe that’s easy, you can find plenty around.

Be sure that you go for the rainbow in terms of colors. The more colors in your vegetables, the better. The benefits of this dish, with the fish, vegetables, and that rich Italian sauces that it provides you with a healthy dose of protein, carbs, as well as lots of healthy fats. If you want to add a little bit extra to the dish, drizzle it in extra virgin olive oil, and it’s ready to serve up!

The Mediterranean diet is one of the best ways for a healthy heart, and this dish serves four people but is also an excellent way for you to give your children a colorful plate that’s also very healthy. The olives add to that being on vacation vibe and is a perfect dish for summer nights. Get yourself a glass of wine, relax on the verandah, and look out at the sun going down!

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Recipes

Grilled Peaches With Green Beans and Roasted Almonds

Grilled Peaches With Green Beans and Roasted Almonds

For those of you who think that the grilled food is all about steaks and ribs or burgers and hot dogs, think again. You can cook a variety of healthy dishes on a grill, as you just need to look in the right direction.

Grilled Peaches With Green Beans and Roasted Almonds

Here is a grilled recipe that consists of peaches, green beans, and almonds. Don’t make that grim face seeing the ingredients because I can assure you that this recipe looks good and tastes delicious. So, just clean up your portable ceramic grill because it’s time to cook something healthy.

Preparation Time: 35 Minutes
Cooking Time: 10 Minutes
Servings: 6 Persons

Ingredients

  • 1 star anise
  • 100 ml (just shy of 1/2 cup) apple cider vinegar
  • ¼ cup caster sugar
  • ¼ tsp coriander seeds, lightly crushed and toasted
  • 2 + 1 Tbsp extra virgin olive oil
  • 4 peaches, cut into wedges
  • 500 grams (18 oz) green beans, trimmed
  • 1 red onion, thinly sliced
  • ¼ cup slivered almonds, toasted

Directions

  1. The first thing is to make a pickling mixture and for that, you need to mix star anise, apple cider vinegar, sugar and coriander in a saucepan. Cook the mixture over low heat and keep stirring the mixture until the sugar fully dissolves. Once you get a consistent mixture, transfer it to a bowl and let it cool.
  2. Preheat the ceramic grill over high heat. Apply some extra virgin olive oil on peach wedges, and then place the wedges on the grates. Cook the wedges for a couple of minutes, flipping them just once. Once the wedges are charred, you can add them into the pickling mixture and leave it as it is for half an hour.
  3. n the meantime, blanch the green beans in a saucepan consisting of boiled salted water until the beans become tender. It will take around 2-3 minutes. Then, add the beans into the iced water for a minute, then drain the beans and place them on a bowl with sliced onions.
  4. Now, drain the peaches followed by adding them to the bowl where you’ve kept beans and onion slices. Drizzle some extra virgin olive oil on the top along with the pickling mixture. Finally, sprinkle some toasted almonds and serve.

About the Author

Monica HeninMonica Henin, the author of this recipe is a renowned blogger and food expert. She has written a countless number of blogs on food tips and healthy recipes, which you can find at Addonkitchen.com.

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Recipes

High Protein Buckwheat Pancakes

High Protein Buckwheat Pancakes

For a few weeks, I had been craving buckwheat pancakes. But restaurants rarely serve it anymore and I haven’t seen a buckwheat pancake mix on the shelves in ages. Then, in the bulk foods section of my local Winco Foods, I found some buckwheat flour. I bought a couple of cups worth and searched the Internet for a good recipe. I found several and created this one that has the added benefit of being high in protein and low in gluten (if not gluten free). Enjoy!

High Protein Buckwheat Pancakes

INGREDIENTS

  • 1 1/2 cup buckwheat flour
  • 3 Tbsp Splenda
  • 1/2 tsp salt
  • 1 tsp baking soda
  • 3 Tbsp unsalted butter, melted
  • 1 egg
  • 1 serving vanilla protein powder
  • 2 cups buttermilk

INSTRUCTIONS

  1. Whisk together dry ingredients – flour, Splenda, salt, baking soda – in a large bowl.
  2. Add in the melted butter and stir.
  3. In a small bowl, beat the egg with a fork. Add 1 cup buttermilk and stir.
  4. Add egg and buttermilk mixture to the batter. Then slowly add in the rest of the buttermilk as needed to get to the right consistency for your batter. (You may not need all fo the butter milk, or you may need more.)
  5. Stir only until everything is combined. Do not over mix! A few lumps are fine.
  6. Heat skillet on medium heat with enough oil to prevent sticking.
  7. Ladle the batter onto the hot surface to the desired size, about 4-5 inches wide. Reduce the heat to medium-low. Allow the pancake to cook for 2-3 minutes on the first side. Once bubbles start to rise to the surface at the center of the pancake, flip it over to cook the other side. Cook for another 1-2 minutes or until nicely browned.
  8. Serve with butter and maple syrup!
Categories
Recipes

Sweet Potato and Peanut Butter Soup

Yam and Peanut Butter Soup

This soup is great for cool days. It is smooth and creamy and combines two of my favorite foods: Sweet Potatoes and peanut butter.

Sweet Potato and Peanut Butter Soup

Ingredients

  • 2 10-12 oz sweet potatoes, scrubbed
  • 1 lg onion, chopped
  • 1 Tbsp olive oil
  • 1/2 cup creamy peanut butter
  • 4 cups chicken or vegetable broth
  • 1/4 tsp curry powder
  • 1/4 tsp onion powder
  • 1/4 tsp garlic powder
  • Chopped roasted peanuts (optional)

Directions

  1. Prepare sweet potatoes:
    • Heat oven to 375 degrees.
    • Pierce sweet potatoes with fork.
    • Bake until tender, about 50 minutes.
    • When cool enough to handle, peel.
    • Mash sweet potatoes.
  2. Prepare soup base:
    • Saute onion in oil in large saucepan over medium-low heat, stirring, until translucent. About 10 to 11 minutes.
  3. Prepare soup:
    • In a large blender, combine sweet potatoes, onion, peanut butter, broth and spices.
    • Blend until smooth.
    • Return soup to saucepan.
    • Simmer over low heat, stirring occasionally, about 45 minutes
    • Season to taste with salt, pepper and additional spices listed above.
  4. Serve soup:
    • Makes about eight servings.
    • Garnish with chopped nuts.
Categories
Recipes

Taco Casserole

taco casserole

taco casserole

Ingredients

  • 1 lb ground beef
  • 1 can chili beans in sauce, undrained
  • 1 cup salsa
  • 1 can whole corn, drained
  • 2 cups coarsely broken tortilla chips
  • 1 medium tomato, chopped
  • 4 medium green onions, sliced
  • 3/4 cup shredded cheddar cheese
  • 3/4 cup shredded Monterey Jack cheese

Toppings

  • sour cream
  • shredded lettuce
  • whole tortilla chips

Directions

  1. Heat oven to 350 degrees F.
  2. In a large skillet, cook ground beef over medium heat, stirring occasionally, until thoroughly cooked. Drain.
  3. Stir in beans, salsa and corn. Heat to boiling, stirring occasionally.
  4. In a 9×13 inch casserole pan, place broken tortilla chips. Top with beef mixture. Sprinkle with tomato, onions and cheese.
  5. Bake uncovered 20-30 minutes until hot and bubbly.
  6. Slice and serve with toppings.
Categories
Recipes

Cream of Oatmeal

I’ve been experimenting with this recipe for a few days, trying to get the right mix of texture and flavor. It was inspired because I accidentally bought steel cut oats rather than thick cut oats, and I couldn’t eat them because of what’s going on with my mouth after the accident two years ago. I wanted a smooth, tasty high protein breakfast without having to resort to a smoothie all the time. This is the result and it is so good!

cream of oatmeal

Ingredients

  • 1 cup milk or milk alternative
  • 1/2 cup rolled oats
  • 1 serving of your favorite vanilla protein powder
  • 2 tsp sugar-free fiber powder
  • 1/4 tsp cinnamon

Instructions

  1. In order listed, place all ingredients in a blender.
  2. Blend until smooth.
  3. Place in a microwave safe bowl.
  4. Microwave for 30-40 seconds. Stir and microwave for another 30-40 seconds until the consistency you like.
  5. Let cool one minute before serving.

You can store the uncooked, blended mix overnight. I take it to work and heat it there. The cereal is about the consistency of Cream of Wheat, which is why I call it Cream of Oatmeal.

Categories
Recipes

Ruby’s Dark Chocolate Raspberry Milkshake

Ruby’s featured milkshake in February is Dark Chocolate Raspberry. They take their vanilla milkshake and add Hershey’s dark chocolate syrup and fresh raspberries. I’d been eying it all month and finally gave it a try last week. Very tasty.

It was so good, I thought I’d come up with my own recipe that I could make a home. I hope you enjoy it, too!

Carma holding a small Ruby's dark chocolate raspberry milkshake

Ingredients

1 cup milk
2 cups vanilla icecream
1 tsp vanilla extract
2 Tbsp bakers chocolate powder
1 cup fresh, cleaned raspberries

Directions

  1. Place ingredients in a blender.
  2. Blend until smooth.
  3. Serve in tall glasses.

Variations

Want a more intense choclate flavor? Here are some ideas:

  • Add 2 Tbsp chocolate syrup.
  • Melt 1/4 cup chocolate chips, let cool a little bit, and add to mixture. If you do this, use frozen raspberries.
  • Add 1/8 cup chocolate chips.

Want a more intense raspberry flavor? Here are some ideas:

  • Add 2 Tbsp raspberry syrup or sauce.
  • Add an additional 1/2 cup fresh or frozen raspberries.
  • Add 1 tsp raspberry extract.
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