Balsamic Strawberry Bruschetta
Posted on April 16, 2012 by Natural Knowledge 24/7
Servings
6, 2 pieces of bruschetta per serving
Calories
172 calories, 3.6 g of fat
Ingredients
- 1 baguette, slice on the diagonal and toasted
- 4 oz. goat cheese at room temperature
- 1 pint fresh strawberries, diced
- 2 Tbsp balsamic vinegar
- 1/4 cup fresh basil leaves, chopped
- 1 packet Splenda
Preparation
In a small bowl, combine strawberries, basil and balsamic vinegar. Spread goat cheese over toasted bread slices and top with strawberry mixture.
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Posted in Healthy Recipes, Lunch, Snacks, Uncategorized and tagged healthy appetizers, Strawberry Recipes, Summer Recipes. Bookmark the permalink.
Skinny Buffalo Wings
Posted on April 16, 2012 by Natural Knowledge 24/7
Servings
9, 2 chicken wings per serving
Calories
204 calories, 5.4 g of fat
Ingredients
- 3 lbs (about 18) chicken wings
- 1/2 cup + 2 Tbsp Frank’s Hot Sauce
- 1/4 cup white vinegar
- 2 Tbsp oregano
- 4 tsp paprika
- 1 Tbsp garlic powder
- 1 Tbsp chili powder
- Salt and pepper to taste
- 2 celery stalks,sliced into strips
- Low fat blue cheese dressing
Preparation
In a large bowl, combine the hot sauce, vinegar, oregano, paprika, garlic powder, chili powder, salt and pepper. Mix well and then place chicken wings in a large plastic bag andpour entire mixture into bag. Blend well and let them marinate for about 30 minutes to an hour.
Once wings are done marinating, reserve 1 cup of marinade. Place wingson a broiler rack and broil on low, about 8 inches from the flame for about 10-12 minutes on each side.
While chicken cooks, heat the reserved hot sauce until warm on the stove. Toss the hot sauce with the chicken and enjoy!
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Posted in Healthy Recipes, Snacks, Uncategorized and tagged Buffalo wings recipe, healthy appetizers, Skinny Buffalo Wings. Bookmark the permalink.
Cranberry Pancakes
Posted on April 12, 2012 by Natural Knowledge 24/7
Servings
2, 2 pancakes each
Total Time
20 minutes
Calories
189calories;4 gfat
Ingredients
- 1/2 cup fresh cranberries
- 1/4 cup all-purpose flour
- 2 tablespoons plus 2 teaspoons whole-wheat flour
- 1 tablespoon yellow cornmeal
- 1 tablespoon sugar
- 1/2 teaspoon baking powder
- 1/8 teaspoon salt
- 1/8 teaspoon ground nutmeg, or 1/4 teaspoon vanilla extract
- 6 tablespoons nonfat milk
- 2 tablespoons pasteurized egg substitute, such as Egg Beaters
- 1 1/2 teaspoons walnut or canola oil
Preparation
- Bring 2 inches of water to a boil in a small saucepan. Add cranberries; boil for 2 minutes. Drain and cool for 5 minutes.
- Meanwhile, whisk all-purpose flour, whole-wheat flour, cornmeal, sugar, baking powder, salt and nutmeg (if using) in a large bowl.
- Whisk milk, egg substitute, oil and vanilla (if using) in a small bowl until combined.
- Coarsely chop the cranberries; stir into the milk mixture. Stir the milk mixture into the dry ingredients just until combined.
- Coat a griddle or large nonstick skillet with cooking spray; heat over medium heat. Using 1/4 cup of batter for each pancake, cook 2 pancakes at a time until bubbles dot the surface, 2 to 3 minutes. Flip and continue cooking until browned, 1 to 2 minutes more. Repeat with the remaining batter.
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Posted in Breakfast, Healthy Recipes, Uncategorized and tagged breakfast recipes, Healthy meals, pancake recipes. Bookmark the permalink.
Posted on April 12, 2012 by Natural Knowledge 24/7
Ingredients:
- 16 ounces Whole Grain Pasta (can substitute gluten-free, too)
- 4 Avocados
- 8 ounces of Vegan Cream Cheese
- 1/4 tsp. Cayenne Pepper (or more to taste)
- 2 tbsp. Fresh Basil, finely chopped
- 1/2 tsp. Pepper
- 1/2 tsp. Salt
- 1/4 cup Earth Balance® Buttery Spread
- 1 Medium Sweet Onion
- 1 Garlic Clove, minced
- 1/2 cup Dry White Wine (Try a New Zealand S. Blanc)
- 1 Small Tomato (roma) diced
- 1 cup Vegan Cheese (Italian)
- 1/4 cup Pine Nuts
Preparation
1. Cook pasta according to package instructions.
2. Combine avocado, vegan cream cheese, cayenne pepper, basil, black pepper, and salt in a bowl. Blend with a hand mixer until smooth. Set aside.
3. Sauté onion and garlic in Earth Balance® Buttery Spread until translucent. Add white wine and increase heat to medium. Cook until most of the wine has evaporated. Remove from heat and combine with avocado mixture.
4. Pour sauce onto pasta and garnish with shredded vegan cheese, pine nuts, fresh tomatoes and enjoy with a nice glass of white wine!
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Posted in Dinner, Healthy Recipes, Lunch, Uncategorized and tagged Avocado recipes, Healthy, Healthy Recipes, Whole Grain Pasta. Bookmark the permalink.
Cod with Citrus ChiliGlaze
Posted on April 11, 2012 by Natural Knowledge 24/7
Servings:
4 servings
Calories:
242 calories per serving
Ingredients:
- ½ cup sake (rice wine)
- ¼ cup mirin (sweet sake)
- 2 stalks lemongrass, outer layers removed
- 3 tablespoons chopped onion
- 1 tablespoon minced garlic
- Juice and zest of 1 orange
- Juice and zest of 1 lime
- ¼ cup sweet Asian chilli sauce
- 4 quarter-size slices fresh ginger
- 4 pieces Pacific cod
- Cooked brown rice
- ½ cup cilantro sprigs
Preparation:
1) Set a steamer in a wok or pot with 2 inches water underneath. Bring water to a boil.
2) Meanwhile, boil sake and mirin until reduced by half. Mince 1 tablespoon lemongrass; cut the rest into thin 3-inch strips. Add minced lemongrass to sake mixture, reduce heat to medium, and add onion, garlic, juices, and zest. Cook 3 minutes; add chilli sauce and cook until thickened, 10 minutes.
3) Put lemongrass strips and ginger in steamer. Top with fish; cook, covered, until just opaque in center, 8 minutes. Serve over rice with a drizzle of sauce and the cilantro.
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Posted in Dinner, Healthy Recipes, Uncategorized and tagged Cod recipes, Healthy meals, Quick meals, seafood meals, seafood recipes, White Fish recipes. Bookmark the permalink.
Turkey Cutlets with RhubarbChutney
Posted on April 11, 2012 by Natural Knowledge 24/7
Servings
4
Preparation Time
20 minutes
Calories
294calories per serving
Ingredients
- 2 teaspoons plus 1 tablespoon canola oil, divided
- 1/3 cup chopped red onion
- 2 cups sliced fresh or frozen rhubarb (thawed and drained, if frozen)
- 1/3 cup golden raisins
- 1/3 cup light brown sugar
- 1 tablespoon cider vinegar
- 2 teaspoons minced fresh ginger or 1/4 teaspoon ground ginger
- 1/4 teaspoon freshly ground pepper, divided
- 4 turkey cutlets (about 1 pound), 1/4 inch thick
- 1/4 teaspoon salt
Preparation
- Heat 2 teaspoons oil in a small saucepan over medium heat. Add onion and cook, stirring, until softened, about 3 minutes. Add rhubarb, raisins, brown sugar, vinegar, ginger and 1/8 teaspoon pepper; bring to a boil over medium-high and cook, stirring occasionally, until the rhubarb is soft and breaking down, 5 to 10 minutes more (it will take less time if using thawed frozen rhubarb). Remove from the heat and cover to keep warm.
- Sprinkle turkey on both sides with salt and the remaining 1/8 teaspoon pepper. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the turkey and cook until browned on both sides and just cooked through, 2 to 3 minutes per side. Serve the turkey with the chutney.
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Posted in Dinner, Healthy Recipes, Uncategorized and tagged Healthy meals, Healthy Recipes, Quick meals, Rhubarb Recipes, Turkey Cutlets, Turkey Recipes. Bookmark the permalink.
Honey Grilled Shrimp
Posted on April 11, 2012 by Natural Knowledge 24/7
Servings
8 servings
Preparation Time
10 minutes
Calories
Per serving-175 calories, 5 g fat
Ingredients
- 1 bottle(8 ounces) Italian salad dressing
- 1 cuphoney
- 1/2 teaspoonminced garlic
- 2 poundsuncooked medium shrimp, peeled and deveined
Preparation
- In a small bowl, combine the salad dressing, honey and garlic; set aside 1/2 cup. Pour remaining marinade into a large resealable plastic bag; add the shrimp. Seal bag and turn to coat; refrigerate for 30 minutes. Cover and refrigerate reserved marinade for basting.
- Drain and discard marinade. Thread shrimp onto eight metal or soaked wooden skewers. Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack.
- Grill, uncovered, over medium heat or broil 4 in. from the heat for 1 to 1-1/2 minutes on each side. Baste with reserved marinade. Grill or broil 3-4 minutes longer or until shrimp turn pink, turning and basting frequently.
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Posted in Dinner, Healthy Recipes, Lunch, Uncategorized and tagged 10 minutes or less recipes, Grill Recipes, Honey Grilled Shrimp, Quick Recipe, Shrimp Recipe. Bookmark the permalink.
Making a Healthier TrialMix
Posted on March 28, 2012 by Natural Knowledge 24/7
Over the years, trail mix has developed into a snack enjoyed by hikers and non-hikers alike. Not surprisingly, the ingredients you put into your trail mix determines its impact on your health and diet. If you plan on taking a hike through the great outdoors in the near future, or are just looking to make a nice midday snack, here are some tips that should boost the nutritional value of your homemade trail mix.
Lay Off the Candy – Sure, we all have a sweet tooth, but putting candy in your trail mix only serves to fill it up with empty calories. In lieu of candy, try putting some mini mochi rice cakes in your mix. Dried cranberries might also fit the bill.
More Almonds, Less Peanuts – Peanuts are certainly tasty, but almonds have them beat when it comes to protein, calories and overall nutrients. This doesn’t mean you should cut out peanuts from your mix – just try and find room for both kinds of nuts.
Give Dark Chocolate a Chance – If you just have to have chocolate, opt for dark chocolate chips, which contain less sugar and are a good source of antioxidants.
Find Out How Your Trail Mix Was Made – Unfortunately, a number of trail mix producers salt their nuts and roast them in oil, thereby adding sodium and saturated fat to their product. Take a close look the trail mix’s nutrition labels to find mixes that are made with raw and unsalted nuts.
Balance Your Mix – It’s a good idea to mix the sweet dried fruit in your trail mix with crunchy nuts. Not only does this improve the texture and taste of your mix, but it also helps ensure that your snack provides a balanced helping of various nutrients.
Get Creative – If you really want to boost the nutritional value of your trail mix, try adding some exotic fruits into the equation, such as red goji berries, mulberries and goldenberries. Goji berries provide similar benefits to carrots, in that they can improve your eyesight. Mulberries have a sweet taste and are high in vitamins A and C. Goldenberries are also a good source of vitamins A and C, and contain a hearty amount of protein.
Pack Some Pistachios – Feeling stressed out? You may want to consider eating some pistachios, as research has found that this nut can lower stress levels. They are also chocked full of potassium and fiber. In fact, a one ounce serving of pistachios contains as much fiber as a half-cup of cooked broccoli and as much potassium as an orange.
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Posted in Healthy Recipes, Snacks, Uncategorized and tagged dried fruit, eating healthy, healthy eating, healthy trail mix, kids snacks, Trail mix, trail mix recipe. Bookmark the permalink.
Cedar-Planked Salmon
Posted on March 14, 2012 by Natural Knowledge 24/7
Servings
6
Ingredients
- 1untreated cedar or alder plank
- 1(1 1/2-pound) salmon fillet
- 3 tablespoonsSweet-and-Salty Salmon Rub (see below for recipe)
- Lemon slices
- Garnish: chopped green onion
Preparation
- 1. Soak cedar plank in water at least 30 minutes.
- 2. Remove pin bones from salmon, if necessary, and coat fish evenly with rub. Cover with plastic wrap or foil, and chill until ready to grill.
- 3. Drain plank, and grill over medium-high heat (350° to 400°) for 3 minutes or until grill marks appear. Remove from grill. Place salmon, skin side down, on heated side of plank. Top with lemon slices.
- 4. Place planked salmon on grill, cover, and grill 20 minutes or until desired degree of doneness. (Check occasionally to make sure edges of plank don’t ignite.) Garnish, if desired.
Sweet-and-Salty Salmon Rub
Ingredients
- 1/3 cupfirmly packed light brown sugar
- 3 tablespoonskosher salt
- 2 tablespoonspaprika
- 2 tablespoonschili powder
- 1 tablespoonground coriander
- 2 teaspoonsgarlic powder
- 1 teaspooncelery seeds
- 1 teaspooncoarsely ground black pepper
Preparation
Combine all ingredients, and store in an airtight container.
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Posted in Dinner, Healthy Recipes, Uncategorized and tagged Cedar-Planked, Dinner, Salmon. Bookmark the permalink.
Posted on March 13, 2012 by Natural Knowledge 24/7
Servings
10 servings (1/4 cup each)
Preparation Time
15 minutes
Nutrition
Calories 120 (Calories from Fat 70)
Total Fat 8g (Saturated Fat 4g, Trans Fat 0g)
Cholesterol 20mg; Sodium 280mg
Total Carbohydrate 6g (Dietary Fiber 2g, Sugars 1g)
Protein 5g
Ingredients
4 cupslightly packed fresh baby spinach leaves (4 oz)
1 package (8 oz)1/3-less-fat cream cheese, softened
1/4 cupreduced-fat mayonnaise
4 tablespoonsshredded Parmesan cheese (1 oz)
1/4 cupfat-free (skim) milk
2 cloves garlic, finely chopped
1 teaspoondried basil leaves
1 can (14 oz)artichoke hearts, drained, chopped
Baguette slices, if desired
- Assorted raw vegetables, if desired
Preparation
1.Heat oven to 350 degrees F. Spray 1-quart shallow glass baking dish or 9-inch glass pie plate with cooking spray.
2.Place spinach in 2-quart microwavable casserole; add 1/4 cup water. Cover; microwave on High 2 minutes. Drain well, pressing spinach with paper towels to remove excess liquid. Chop spinach.
3.In large bowl, beat cream cheese with spoon until smooth. Beat in mayonnaise, 3 tablespoons of theParmesan cheese, the milk, garlic and basil until well blended. Stir in spinach and artichokes. Spread evenly in baking dish. Sprinkle with remaining tablespoon cheese.
4.Bake 20 to 25 minutes or until thoroughly heated. Serve withbaguetteslices or raw vegetables.
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Posted in Healthy Recipes, Lunch, Snacks and tagged Artichoke, Healthy Recipe, spinach, Spinach and Artichoke Dip. Bookmark the permalink.
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