Several years ago, I shared Fruit Salsa with Cinnamon Chips with apples, strawberries, kiwi, and raspberries. The fruit was mixed with fruit preserves making a sweet fruit salsa to be served as a great appetizer or a fruity dessert. Fruit salsa is easy to make and a great party food. From a nutrition standpoint, a fruit salsa is also a much lighter, healthier alternative to usual condiments like cream sauces, barbecue sauce, and sour cream. While those are typically loaded with extra calories and added sodium and sugar, fruit salsa is brimming with nutrients like vitamin C and fiber, plus an array of disease-fighting compounds. Since most Americans don’t get their daily fill of fruits or vegetables, it’s a helpful addition to the menu. Now I’d like to share a different flavor combination of sweet with heat.
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Clean Eating, recipes, healthy diet, Eating more fresh, local produce, organic vs non-organic food, GMOs
How to Store Apples to Keep Fresh Longer
Last week we discussed visiting apple orchards and cider mills. I love a crisp, fresh apple. If you like to pick your own or buy from apple orchards, you probably know what I mean. My apple wish would be my apples always taste like that, but we all have eaten older, softer apples. They’re good but not great. I love the way a bowl of apples on the table looks, but do not love the apples after a couple of days. Kept at room temperature, whole apples will only stay fresh for about a week. Apples ripen six to ten times faster at room temperature than if they were refrigerated. How do the grocery stores sell fresh apples year round? Science.
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Healthy Chicken Breakfast Sausage
Sausage is eaten in many cultures around the world. The ingredients may vary but the idea is the same: ground meat, often pork or a mix of meats and other ingredients with spices mixed together. Since the American culture has influences from many lands, our sausages are borrowed or adapted from those cultures like the American hot dog or frankfurter. Sausages are known for their shape when placed in a skin while many of us in America grew up eating sausage patties for breakfast.
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Quinoa Brown Rice Southwest Bowl
This wonderful southwest bowl contains everything you need for a very healthy meal in one dish. It makes a great lunch to take to school or work. Quinoa, brown rice, beans, corn, fresh cilantro, and red bell pepper with a southwest dressing makes a yummy bowl. I like to add tomatoes and avocado on top and its perfect. The longer it marinates with the dressing, the better it is. Make a batch of this on Sunday and then eat it for lunches during the week. This is a forgiving recipe that can be made with changes to fit your pantry or taste. Most legumes and grains like barley or buckwheat would work well.
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Tomato Spinach Chicken & Pasta
Today’s recipe is a quick and easy summer meal using one pan. We’re using chicken with fresh vegetables: tomatoes, onion, garlic, and spinach. What makes it even more special is that dinner is on the table in 30 minutes. Add bread and your meal is ready. It’s a great weeknight meal option.
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Pan Seared Tilapia
Pan seared tilapia is a fast, easy, and tasty way to prepare fish. Tilapia is a freshwater white fish with a pleasantly flaky texture and mild flavor. It’s one of the most popular types of fish in the United States because it’s inexpensive, easy to find, and easy to prepare. This 15-minute recipe is great for a weeknight meal. Of course there are many ways to season it, but my seasonings are simple: salt, pepper, basil, garlic, and lemon juice. I like to spritz lemon juice before serving or you could serve with lemon wedges and let each diner squeeze the juice. If you like a little spice try adding a pinch of paprika or crushed red pepper flakes. Tilapia has a mild flavor and can be served with almost any vegetable.
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Low Carb Taco Bowl
Did you know that the United States Department of Agriculture reported that tortilla chips are high in calories per gram and are filled with saturated fats and high levels of sodium? Today’s recipe is a lower fat and low carb take on tacos and taco salad. You’ve probably seen taco and burrito bowls everywhere in restaurants. A taco bowl is a deconstructed taco with all of your favorite taco filling ingredients. A traditional taco bowl would involve beans and grains like corn and rice. This recipe is easy to adapt to multiple diets as the taco bowls can be customized as desired. Use all of the taco bowl toppings listed or mix and match your favorites. How about setting up the toppings on the dinner table and each family member makes their own version? First we start with lean ground meat. I suggest either ground chicken or turkey. Of course another option is lean ground beef. Be sure and pour off any fat after cooking. Add 2 tablespoons taco seasoning; for great taste and economy, make your own using my easy taco seasoning recipe.
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Ginger Garlic Vegetable Stir Fry
Summer time means loads of fresh vegetables and that makes me happy. Today’s recipe is a quick under 30 minute meal for a meatless night, or a great side dish to your grilled meats. There are really no rules about ingredients in my recipe so if you don’t like carrots, leave it out. Not a fan of broccoli, substitute asparagus. As I always say, make this recipe your own. Today I’m using a small head of broccoli, carrots, green beans, red onion, colorful bell peppers, and mushrooms. A cup of chopped raw broccoli will yield 2.6 grams of protein, while a cup of cooked broccoli contains about 1.9 grams. Broccoli deserves its reputation as a “superfood” because it’s high in fiber, folates, vitamin C, vitamin K and potassium. Flash sauté them for just a few minutes. Combined with the other ingredients they make a sassy stir-fried vegan/vegetarian dish. Serve with brown rice or over pasta. For added protein, add 1/2 cup cooked legumes, raw cashews or walnuts, tofu, or other protein.
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