Warm Quinoa, Spinach, Tomato And Feta Salad…

In this blog, I wanted to share my recipe for some warm quinoa, spinach, tomato and feta salad. It is easy to make and a favorite of mine. This recipe includes some healthy vegetables and spices, which promote vitality and contain some anti-inflammatory properties. It also includes avocados, which have feel good-fats your body needs to move and function properly. In addition, it includes the ancient grain, quinoa, which is considered a super-food. Quinoa not only has a number of healthful vitamins, but includes a healthy dose of fiber and is rich in protein, which helps sustain energy. If you are looking to plan a meal, you might want to give this recipe a try. It is easy to prepare, wholesome and delicious.

Warm Quinoa, Spinach, Tomato & Feta Salad

Warm quinoa spinach tomato and feta salad

  • 1/2 cup cooked quinoa
  • 1 or 2  large handfuls fresh spinach
  • 1 small red onion chopped
  • 6-8 cherry tomatoes halved
  • 1 clove garlic crushed
  • 1 handful feta cheese crumbles (1/8 cup feta cheese, approximately)
  • 1/2 avocado cut in to pieces
  • cajun seasoning
  • tumeric
  • soy sauce or coconut aminos

Coat the bottom of a large frying pan with olive oil.

olive oil

Add the spinach, onion, and garlic. Stir on medium heat, until the onion begins to brown and the spinach is slightly wilted. Sprinkle the top with the turmeric and Cajun seasoning. Stir in the quinoa with the warm with the vegetables. Add the tomatoes and stir, until they are just warm. Spoon the salad on a plate. Add the feta cheese and avocado pieces on the top of the salad. Sprinkle with a little coconut aminos or soy sauce, if desired and serve warm.

Note: You may also add black beans, chick peas, or another vegetable to the mix to make it your own.

Enjoy!

Barb

P.S. You can find this recipe, as well as other healthy recipes in my new book, Wholey Cow A Simple Guide To Eating And Living, which is available on Amazon.

Recipe: Ginger Chicken Broccoli Stir Fry Delight

In this blog, I wanted to share a recipe for some Ginger Chicken Broccoli Stir Fry Delight, I recently made. I had some chicken, broccoli and mushrooms and a few other fresh vegetables on hand and decided to turn them into a delicious, delightful meal. All it takes is a little meal planning, some healthy ingredients and a little time. It is not hard to eat healthy. Cooking can also be fun, if you give it a chance and play around a bit. I found this recipe on Pinterest, but changed it up a bit, by adding some additional vegetables, including some fresh cherry tomatoes and zucchini slices for some added vitamin C, iron and fiber. I also gave some options to if you wanted to make a few of the ingredients a little healthier. Give it a try if you like.

Ginger Chicken Broccoli Stir Fry Delight

ginger chicken broccoli stir fry delight
ginger chicken broccoli stir fry delight
  • 2 chicken breast, cut into pieces
  • 1-1/2 tablespoons olive oil
  • 2-3 cups (12 -14 oz) fresh broccoli, florets
  • 1 small onion, cubed or sliced
  • 8 ounces button mushrooms, sliced
  • handful of cherry tomatoes sliced
  • 1 small zucchini sliced
  • 1/2 cup chicken broth
  • 1/4 cup water
  • 1/4 cup soy sauce or coconut aminos
  • 2 tablespoons brown sugar or coconut palm sugar
  • 1-1/2 tablespoons grated ginger
  • 3 cloves garlic, grated
  • 1/2 teaspoon red pepper flakes
  • 1-1/2 tablespoons cornstarch
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon sesame oil

Combine the chicken broth, water, soy sauce or coconut aminos, sugar, grated ginger, garlic, red pepper flakes, black pepper, sesame oil, and cornstarch in a medium size glass bowl. Mix together until the cornstarch dissolves and then set aside.

Heat 1 tablespoon of the olive oil in a large frying pan over medium high heat. Add the chicken and cook for several minutes, until crisp. When fully browned, remove the chicken from the pan and place on a plate and set aside.

Add the remaining 1/2 tablespoon of olive oil to the frying pan and add the broccoli, mushrooms, onions and zucchini. Saute the vegetable mix until the broccoli turns bright green and the mushrooms are tender. This will take several minutes. Add the prepared sauce to the vegetables. Top with sliced tomatoes. Stir to coat the vegetables and warm tomatoes. Add the chicken back into the frying pan and stir to coat everything. Serve warm alone or with rice, or use quinoa.

Enjoy!

Barb

P.S. If you are looking for ways to live a healthy life-style and also want to find more good recipes, you might want to check out my new book, Wholey Cow A Simple Guide To Eating And Living. You can grab a FREE chapter here to preview.

Healthy Breakfast—Spinach, Tomato & Sausage Frittata

Did you know that breakfast is thought to be the most important meal of the day, according to some nutrition experts? That’s why it is important to eat a healthy breakfast. After a long night’s sleep, your body needs nutrients to give you energy to get you going, whether you are heading out the door to work, to the gym, on a walk, or something else. In my new book, Wholey Cow A Simple Guide To Eating And Living, I talk a little bit about how you can take charge of how you eat and make conscious choices about what you eat and when you eat. Eating a good, healthy breakfast is a simple way to get started.

In this blog, I wanted to share a healthy breakfast recipe I made over the weekend. I had some friends up at the lake and we decided to try something new. This particular recipe was great and easy to prepare. It included some wholesome, healthy ingredients too, including spinach, tomatoes and fresh chives, which I got out of my garden. It is always good to get a dose of morning greens and a few veggies to kick-start your day! If you are looking for something tasty and easy to prepare for breakfast, you might want to give this recipe a try.

Healthy Breakfast—Spinach, Tomato & Sausage Frittata

Spinach Tomato & Sausage Frittata
Spinach Tomato & Sausage Frittata

10 large eggs
1/3 cup Parmesan cheese
1/4 cup milk
1/4 tsp. salt
1/4 tsp. pepper
1 package Italian sausage or turkey sausage
4 cups spinach (You can also use kale, or arugula)
Handful cherry tomatoes (sliced in half)
2 Tbsp. fresh chives, or 1 small red onion

Directions:
In a large bowl, lightly whisk together the eggs, cheese, milk salt and pepper. Set the mixture aside.

In a frying pan, brown the the Italian sausage over medium heat. Stir to break up the meat and cook until slightly crisp. Add the spinach and chives and stir until the spinach is slightly wilted. Remove from heat. Drain off any excess fat from the meat mixture. Set the pan aside.

Spray the bottom of a 9″ pie plate with cooking spray. I used an olive oil spray. Pour the meat mixture in the pie plate. Pour the egg mixture over the top of the meat. Top with the cut cherry tomatoes. Place the pie plate in the oven and bake for 25-30 minutes. Let cool for about 5 minutes or so and then run a paring knife around the inside edges to release the frittata. Cut into wedges and serve warm. You can serve it alone, or with some avocado slices or fresh fruit.

Spinach Tomato & Sausage Frittata
Spinach Tomato & Sausage Frittata

Enjoy!

Barb

Healthy Mediterranean Chicken & Vegetable Salad

In this blog, I wanted to share a recipe for some healthy Mediterranean Chicken & Vegetable Salad that I made over the weekend. It is easy to make and includes some greens, nutrient dense vegetables and protein that your body needs and craves. It is also quite tasty. Give it a try if you like.

Recipe: Healthy Mediterranean Chicken And Vegetable Salad

Healthy Mediterranean chicken and vegetable salad_2
Healthy Mediterranean chicken and vegetable salad
  • 2 chicken breasts, cut in small pieces
  • Cajun seasoning
  • 1/2 package bagged spinach
  • 1 (15 ounce) can chickpeas, drained and rinsed
  • 1 tomato, diced
  • 1 small cucumber, diced
  • 1 small red pepper, diced
  • 1/2 small red onion, diced
  • 3/4 cup chopped black olives
  • 3/4 cup feta crumbles or Parmesan cheese
  • 2 tablespoons chopped fresh dill
  • Pita bread, wrap, or corn chips for serving

Dressing:

  • 1/4 cup olive oil
  • 2 tablespoons red wine vinegar
  • 1/2 teaspoon dried Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

Directions:

Coat the bottom of a  frying pan with olive oil. Add the cut up chicken. Season with Cajun seasoning, or another favorite seasoning to taste. Saute the chicken breast in the oil, until browned and slightly crisp. Remove from heat and set aside.

In a medium sized bowl, combine all of the vegetable and dill. Mix together and then add in the chicken. In separate smaller bowl, combine the olive oil, red wine vinegar, Italian seasoning, salt and black pepper. Stir until well blended and then pour over the vegetable and chicken mix, stirring until the vegetables are coated.

Healthy Mediterranean chicken and vegetable salad
Healthy Mediterranean chicken and vegetable salad

Serve alone, or in a wrap, pita bread, or with Tostito chips. Top with the feta, or Parmesan cheese.

Healthy Mediterranean chicken and vegetable salad
Healthy Mediterranean chicken and vegetable salad

Enjoy!

Barb

P.S. If you are interested in other healthy recipes, as well as finding out more about living a healthy life-style, you might want to check out my new book, Wholey Cow a Simple Guide To Eating And Living,” which is available on Amazon.

Recipe: Banana Chocolate Chip Muffins

Yesterday I shared a post spotlighting the health benefits of bananas, so I thought it might be appropriate to share a banana recipe today. I don’t know about you, but I love banana chocolate chip muffins. This recipe is easy to make and includes some other healthy ingredients, including walnuts and flax seed and is one of my favorites. Give it a try if you like.

Banana Chocolate Chip Muffins


1 stick butter softened
3/4 cup sugar
2 eggs
1-1/2 cups unbleached flour
1 tsp. baking soda
½ tsp. salt
1/2 cup ground flax seed
3 large ripened bananas, mashed
1 tsp. vanilla extract
1-12 oz. bag chocolate chips
1 cup chopped walnuts

Preheat oven to 350 degrees. Grease muffin tins, or line pan with cupcake liners. Cream butter, and sugar until light and fluffy. Add the eggs, one at a time, beating well after each addition. Add the flour, baking soda, and salt. Fold in the mashed bananas, vanilla, chocolate chips and walnuts. Pour the mixture into the prepared muffin tins. Bake muffins for approximately 18 minutes.
Makes 18-24 muffins.

Enjoy!

Barb

Recipe: Lemon Caper Chicken

Here’s a good recipe I made over the weekend.  It is easy to make and has a really good flavor. I served it with oven fried potatos and green beans. Give it a try if you like.

Lemon Caper Chicken

lemon-caper-chicken

INGREDIENTS
4 boneless, skinless, chicken breast halves
1/3 cup all-purpose flour (You can also try coconut flour.)
1/4 cup butter
2 cloves garlic, finely chopped
1 cup dry white wine or chicken broth
2 Tbsp. fresh lemon juice
1/4 tsp. pepper
Salt to taste
3 Tbsp. capers, drained

DIRECTIONS
Flatten each chicken breast half to 1/4 inch thickness between sheets of plastic wrap or waxed paper. Coat chicken with flour; shake off excess flour.

Melt butter in 12-inch skillet over mediium high heat. Cook chicken and garlic in butter about 6 miutes, turning once, until chicken is brown.

Add wine and lemon juice; reduce heat to medium. Sprinkle chicken with pepper and salt. Cook 8-10 minutes, turning once, until chicken is browned. Sprinkle with capers.

lemn-caper-chicken_2

Enjoy!

Barb

Recipe: Skinny Chicken & Broccoli Alfredo

In this blog, I wanted to share a recipe I recently made. It is easy to make and quite tasty and includes some healthy vegetables and spices. Give it a try if you like.

Skinny Chicken & Broccoli Alfredo

skinny chicken and broccoli alfredo

  • 3 boneless, skinless chicken breasts, cut into chunks (about 2 cups)
  • 2 cups fresh broccoli florets
  • 1 package fresh mushrooms (sliced)
  • 1 small onion (chopped)
  • 8 ounces whole grain fettuccine, or other favorite noodle (You can find one made from chick peas if you can’t eat gluten)
  • 2 tablespoons extra virgin olive oil
  • 2 teaspoons minced garlic
  • 2 tablespoons flour or cornstarch
  • 1-1/2 to 2 cups chicken broth
  • 1/2 cup plain Greek yogurt
  • 1/2 cup skim milk (You can also use almond, or cashew milk.)
  • Salt & pepper to taste (Add in any other spices that appeal to you.)
  • Crushed red pepper to taste
  • 3/4 cup freshly grated Parmesan cheese

Directions

In a pot of boiling, cook the pasta according to package directions. Drain and set aside.

In a medium frying pan, heat the olive oil over medium-low heat. Add the chicken, and garlic and saute until the chicken is browned, stirring frequently. Add the broccoli, onion and mushrooms and stir. Add the salt & pepper & crushed red pepper and any other spices that sound good to you. Next gradually whisk in the chicken broth, Greek yogurt and milk. Whisk in the flour until smooth, about 2 minutes. Bring to a low boil, stirring constantly. Lower the heat and simmer for several minutes. Stir in the Parmesan cheese.

Serve over prepared noodles. Add butter, or olive oil to the noodles to coat, before serving, if desired. Add additional Parmesan to the top, if desired. Serve with a healthy side salad if you like to add in some additional vegetables and nutrients to your meal.

skinny chicken and broccoli alfredo2

Enjoy!

Barb

Recipe: Avocado & Tomato Salad

Here’s a good, recipe to try. It is easy to make, healthy and quite tasty.

Avocado & Tomato Salad

avocado tomato salad3

1-2 medium avocados, diced
4 medium tomatoes, diced
3 medium cucumbers, peeled and diced
1 small red onion, diced
2 tablespoons fresh cilantro, chopped
2 teaspoons fresh garlic, minced
2 tablespoons lime juice
1/4 cup olive oil or sunflower seed oil
salt to taste
fresh black pepper to taste

In a large bowl, combine the chopped vegetables.

avocado tomato salad5

Add the olive oil, or sunflower oil. Salt & pepper to taste. Serve alone, or as a side salad with other items.

avocado tomato salad

avocado tomato salad4

Enjoy!

Barb