Greek Raspberry Smoothie vs. Juicing

 

Juicing can be a nice refreshing way to drink some fruits and vegetables, but don't let it replace your smoothies. Juicing removes fiber and most people struggle to get the minimum daily fiber requirement (30g) as it is. Fiber helps reduce spikes in blood sugar, reduce blood cholesterol, and keeps you feeling fuller longer. Check out this yummy smoothie:

Greek Raspberry Smoothie

1/2 cup Chobani Greek Yogurt, Plain 0% Fat
1 Tablespoon Agave
1/2 cup Raspberries
1/4 cup Orange Juice (Start with 2 Tablespoons and increase to desired consistency)

Choose Greek yogurt over regular yogurt to boost the protein content. Choose Agave over refined sugar because it is a natural syrup with a relatively low Glycemic Index. Raspberries speak for themselves they are just delicious. Orange juice adds a little more sweet and thins this smoothie out, you can use almond milk or water if you want less sugar. If you want to boost the protein even more and add some beneficial fats you can add a tablespoon or two of hemp seeds.

Nutrition Facts:

Calories - 293
Carbohydrates - 50g
Fat - 0g
Protein - 11g
Fiber - 5g

Image Credit: By Charles Haynes from Hobart, Australia - Smoothie, CC BY-SA 2.0, https://commons.wikimedia.org/w/index.php?curid=39796487.

Homemade Cheeseburger Pasta (Gluten Free)

Homemade Cheeseburger Pasta
(serves 2)

1/4 lbs Corn Pasta, Penne
1/2 lbs Ground beef (or turkey, or Shredded zucchini for veggie)
1 Tablespoon olive oil, light in flavor
1 Tablespoon gluten free flour ( I used masa)
Almond milk
2 Tablespoons Parmesan
3/4 cup shredded cheddar

This recipe has cheddar and Parmesan cheese in it so it is not dairy free, however the white sauce is made with almond milk to reduce the amount of dairy.

To start, preheat the oven to 400 degrees and put some water on to boil for your pasta. Then put your ground meat in a pan on medium low and stir as needed until browned.

Next start your white sauce by putting your oil and flour in a small saucepan. Turn on heat to medium and stir continuously while very slowly adding some almond milk. Start by adding 1/4 cup almond milk and stirring until smooth, then add 1 tablespoon at a time there after until smooth but not watery. Keep in mind the sauce will thicken as it heats so a little thin is OK at first. Once hot add the Parmesan and  1/2 the cheddar and stir until smooth, add some more almond milk to thin out if it becomes too thick after adding cheese.

If your water is boiling add your pasta and boil according to package directions.
Next get an 8 x 8" pan and put your fully cooked meat in it.

When your pasta is done add to pan with meat and stir in cheese sauce

Then top with remaining cheddar cheese

And bake until cheese is melted, top with grated Parmesan and serve. 

Dairy Free Moussaka

Dairy Free Moussaka

This is a dish that blends a lot of flavors and tastes wonderful. One of my favorites every summer because I can get the eggplant right from my garden. Start by preheating the oven to 350 degrees. Then slice up the eggplant and soak in salt water while you prep the other ingredients.

 Then chop up the onions and saute in the olive oil until translucent. 

Mince the garlic and add to the skillet with the onions. Fresh garlic is amazing, after growing it for the first time a few years back it is always in my garden now. 

Oregano is another staple in my garden and this recipe tastes best with fresh oregano which you can get at the store if you don't have any in the garden, but dry will work too. chop up the oregano and set aside.

Next add the ground turkey to the onions and garlic and cook until browned. 

While the turkey is browning start the white sauce on another burner. Mix the oat milk and goat chevre on low to medium heat and stir until thick. Add a little rice flour to thicken if too thin. 

It should be thick enough to spread but not chunky.

As the white sauce thickens add the tomato sauce to the ground turkey along with the oregano and nutmeg and cinnamon. Let Simmer on low for 2 minutes to let flavors blend then remove from burner and set aside.

Lastly saute the eggplant till slightly golden on both sides

Lightly oil a 9x9 baking dish

line the bottom of the pan with some of the slices of eggplant

Cube the remaining eggplant and set aside.

Layer the remaining ingredients into the pan starting with the ground turkey.

Next add tghe cubed eggplant and top off with the white sauce, spread evenly over the eggplant.

Put into the oven preheated at 350 degrees

Bake for approximately 45 minutes or until golden brown 

Moussaka Recipe
Serves 6

Filling:
1 large eggplant, or 2 chinese eggplant
1 Tbsp olive oil
1 lb ground turkey
1 large red onion
2 cloves garlic
1 12oz can tomato sauce
1 tsp oregano
1/4 tsp nutmeg
1/4 tsp cinnamon
1/3 cup white wine

white sauce:
1/2 cup oat milk
6 oz plain chevre
1/4 cup glutinous rice flour

Maple Bacon Oatmeal

Maple-Bacon Oatmeal

I came up with this recipe because I didn't like oatmeal growing up, but I know how healthy and good for me it is. First, I used steel-cut oats instead of rolled oats, which I discovered I loved! The texture is completely different and a little chewy, so even plain they don't have that cardboard flavor I abhorred in rolled oats when I was growing up. The only downside to steel cut is they take longer to cook, but I found a quick cooking steel cut oats made by Bob's Red Mill. Start by cooking oatmeal according to the instructions.

Next, I wanted something to replace the raisins, so I decided to crumble bacon into it....oh yes I did. One strip of bacon per serving, chopped up and stirred in.

Last, but definitely not least, I use a little maple syrup to sweeten it, and it's been a hit with everyone in the house. Put 1/2 tablespoon per serving. 

Maple-Bacon Oatmeal recipe (makes 4 servings)

2 cups hot water

1 cup quick cook steel cut oats

4 strips bacon

2 Tablespoons Maple syrup

Cold weather, Hot chili

Homemade Chili

 An in-house favorite!

On a cold day this is a recipe that is quick and easy. There are ingredients that you can add prepared or take the time to go scratch all the way. Having done both, this recipe turns out delicious either way. I will also be pointing out good substitutions to make this recipe vegan. 

Start out with some chopped onions in a preheated pan with a little olive oil. Add some ground turkey, or shredded zucchini for a vegan recipe. I have also split it half turkey/half zucchini and it comes out great with a little extra veggie.

Mince up 3 cloves of garlic and add to mixture in pan. Chop up peppers and set aside, or add just jalapenos to cook out some of the heat for a cooler version. I have also used fresh habaneros from my garden to spice it up. Add chili, cayenne, and some salt/pepper to taste. Then keep mixing until spice is throughout and turkey is fully cooked.

For the refried beans you can add a can, or you can buy some pinto beans (or make some pinto beans) and mash them yourself. I have found the pre-canned to have too much salt for me and have begun mashing myself. To do this I take the pintos canned, rinse them, and put them in a blender with the spaghetti sauce. You may have to add a little water for the right consistency.

Before adding my homemade refried bean mixture, I add the kidney beans to the turkey and brown them a little. This is where you add the jalapenos if you didn't add them earlier to cook out some of the heat. Then add the pinto bean mixture and finally the chopped bell peppers. cover, and let simmer on low for 5 to 10 minutes to let the flavors blend.

The Recipe for Homemade Chili

2 tablespoons olive oil

1 medium red onion, chopped
1 lb ground turkey
3 cloves garlic, minced

1 green bell pepper, chopped

1 red bell pepper, chopped

1 to 3 jalapenos, minced

2 teaspoons chili powder

1 teaspoon cayenne pepper

1 can refried beans
1 can red kidney beans, rinsed
1/2 cup spaghetti sauce
1 tablespoon brown sugar