Healthy and Tasty High Protein and Fiber Dish

Here is a great recipe for a healthy, tasty, high protein, and high fiber dish. A great meal if you are trying to lose weight, because the fiber will make you feel full and the protein provides a ton on enzymes and nutrients your body needs. When your body gets what it needs nutritionally, cravings for bad food often come to an end. This is an easy recipe and the main ingredient is black beans which is cost effective as well. Bon Appetit!

This dish is Mexican Black Beans and Brown Rice (Chicken is optional)

Saute one medium onion, chopped, with 1 or 2 cloves garlic, chopped

Add to pan 1 cup chopped fresh tomatoes

salt and pepper to taste, add a little spice of your choosing - oregano, thyme, rosemary are all good.

Add to pan 1 can black beans or pinto beans

simmer.

Meanwhile,  you have made your brown rice according to your recipe.

And meanwhile, in another pan saute 1 pound chicken breast, deboned and skinless, in smallish pieces.

Reserve part of the beans and rice for vegetarians, and add the chicken to the other portion.

Serve with a little salsa if desired.

 

Red, White and Blue Salad

Here is a salad that's great for Memorial day or the Fourth of July. It's called the Red, White and Blue salad and it is both patriotic and nutritious. Here is the recipe:

Dark Mixed Greens (2 cups)
Sliced Tomatoes (1 medium tomato)
Sliced Mushrooms (5 domestic mushrooms)
Blueberries (handful)
Chevre Cheese (2 oz.)
Onions (1/2 onion diced)
Serve with a Rice Wine Vinegar and Olive Oil dressing: (olive oil should be no more than 2 tablespoons)

The nutrients in the Red, White and Blue are:

Mixed Greens: Vitamin A, Vitamin C, Beta Carotene, Calcium, Folate, Fiber and Photo-nutrients

Tomatoes: Vitamin C, Vitamin A, Potassium, Iron and lycopene which has been proven to reduce the risk of prostate cancer

Sliced Mushrooms: Selenium, potassium, riboflavin, niacin, Vitamin D

Blueberries: High in the antioxidant Anthocyanin, Vitamin C, Vitamin B, Vitamin E, Vitamin A, cooper, Selenium, Zinc and Iron

Chevre: High in protein and calcium


These vitamins, nutrients, minerals and antioxidants do this for the body:

1. Fight Disease: The antioxidants like Selenium, Anthocyanin and lycopene help neutralize free radicals, help prevent diseases like cancer, and slow the aging process.

2. Weight Loss:  Fiber helps a person feel full and they are less likely to overeat, leading to weight loss. Potassium helps maintain the metabolism.

3. Prevention of Stroke and Heart Attack: Vitamin C can help prevent cardiovascular disease and stroke.

4. Overall Wellness: Vitamin C is a nutrient that helps maintain normal bodily functions. Beta Carotene improves eye sight. Vitamin D helps you to have strong bones, prevents cancers, maintains normal blood levels and protects from some auto-immune disease. Vitamin A helps protect the eye and helps support the immune system. Calcium helps keep the bones strong and protein helps keep the body healthy and strong.

This salad is satisfying and a powerhouse of nutrients for the body. If you like this blog, be sure and follow me! thanks

Orange Roughy Citrus

There is some evidence that eating Orange Roughy once a week will lower your cholesterol. However, I wouldn't eat it more than that since it can have high mercury levels. It is a wonderful tasting fish and here is a recipe that I think is delicious. I had it last night for dinner.

Orange Roughy Citrus:

10 – 12 ounces orange roughy fillets

¼ cup slivered almonds

5 sprigs parsley, minced

3 T. melted butter

Juice of 1 lemon

Juice of 1 lime

Salt and Pepper to taste.

Paprika

Arrange the Roughy in a single layer in a small shallow baking dish.  Sprinkle with almonds and parsley.  Combine the butter and juices, pour over fish and sprinkle with salt and pepper.

Cover and bake for 15 minutes at 350 degrees, then uncover and bake it for 15 minutes more.  Sprinkle with paprika and add a bit more parsley to look pretty.

Serves two.

My Big Fat Greek Fish Recipe

My mom makes a great healthy fish dish with a great Mediterranean flare. The recipe is from Flavors of Greece by Rosemary Barron available at the Mediterranean Deli on May avenue. I personally would suggest using coconut oil, which is great for cooking, instead of the olive oil. Also be sure to use fresh fish. There are two great fish markets in Oklahoma City on North May avenue, Avalon Seafood Market and Gulfport Seafood Market

Baked Sole in Grape Leaves 

Four Fillets of Sole

Juice of one lemon

Sea salt and freshly ground black pepper, to taste

½ cup extra virgin olive oil, to taste

Grape leaves – (available in a jar from the Med Deli).  Dip them in boiling water for three seconds, then drain.  (If you happen to have fresh grape leaves, increase their boiling time to five seconds).  Three seconds doesn’t sound like much, but it is important.

For serving:  Parsley, lemon wedges, and if desired, a dozen or so Kalamato olives, rinsed and pitted.

Rinse the filets in cold water and dry on paper towels. 

Sprinkle both sides with half the lemon juice and the salt and pepper, and set aside for thirty minutes.

Hear the oven to 325 degrees Fahrenheit.  Brush a shallow baking dish, just large enough to hold the filets in a single layer, with some of the olive oil.

Cover the bottom of the dish with half the grape leaves, glossy sides up.  Brush the leaves with olive oil, lay the filets on top, and sprinkle with the remaining lemon juice and olive oil.

Cover with the rest of the grape leaves, glossy side down, and sprinkle with 2 T. water.

Bake, uncovered, for twenty minutes, until the filets are an even milky white all the way through.

Discard the top layer of grape leaves.  Spoon the pan juices over the fish, sprinkle with the parsley, olives and pepper, and serve with the lemon wedges.

Kitchen Garden Salad

My mother's recipe "Kitchen Garden Salad" is a winner. It's very tasty and extremely healthy. The recipe is:

Thrice washed organic mixed greens: Full of antioxidants

Cut parsley from the garden: Good for anemia, bad breath, blood purifier, digestion and weight loss

Grape tomatoes: High in lycopene known for preventing cancer

Diced Strawberries:  Full of antioxidants and high in vitamin C

Chevre Cheese: High in protein

White Onion: Anti-bacterial properties

Sliced Mushrooms: Potassium, riboflavin, niacin and selenium

served with a rice vinegar and olive oil dressing.

This salad is full or raw living foods and full of anti-oxidants and vitamins the body needs to be healthy, lean and full of energy.