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Friday, May 20, 2016

Mediterranean Wrap

1 wheat wrap - 110 cals
.5 oz feta cheese - 40 cals
1 c spinach - 7 cals
1/8 red onion - 5 cals
1/6 avocado - 60 cals
2 T hummus (homemade) - 50 cals
1 T greek salad dressing - 70 cals
.25 cucumber - 4 cals
1 oz falafel balls (homemade) - 110 cal

Serving Size 246 g
Amount Per Serving
Calories 456 cals
Calories from Fat 218

% Daily Value*
Total Fat 24.2g         37%
Saturated Fat 5.7g  29%
Trans Fat 0.0g
Cholesterol 13mg       4%
Sodium 384mg            16%
Potassium 537mg       15%
Carbs 31.2g                10%
Dietary Fiber 6.0g     24%
Sugars 2.7g
Protein 8.6g

Wednesday, June 3, 2015

Slow Cooker Indian Style Lamb Stew

Inspired by

If you want to enjoy flavorful dinner with around 500 calories, this is it. Lamb, rice and piece of Naan bread will fill you up.

8 servings
  •     2 T canola oil
  •     1 large onion, chopped
  •     3 cloves garlic, finely chopped 
  •     1-inch piece of fresh ginger, peeled and finely chopped or grated
  •     1.8 pounds Bone-In Lamb Stew Meat
  •     2 T fresh mint
  •     2 t ground cumin
  •     2 t ground coriander
  •     1 t ground turmeric
  •     1 t ground home made garam masala  (recipe below)
  •     1 t red chilli flakes OR ground cayenne (reduce to 1/2 teaspoon if you like less bite)
  •     2 t salt (to taste, you might need 2.5 teaspoons)
  •     28 oz crushed tomatoes (1 can)
  •     1 T molasses
  •     Fresh mint, finely chopped

  1.  In an iron skillet, heat canola oil on medium-high flame. 
  2. Add onion, garlic, and ginger and sauté until onions are golden and glassy (about 3-5 minutes). 
  3. Add lamb and sauté until just browned. 
  4. Add mint, cumin, coriander, turmeric, garam masala, red chilli flakes, salt, crushed tomatoes, and molasses in the slow cooker and mix well. 
  5. Using a large spoon, transfer contents of skillet into slow cooker insert. . Mix well to combine.
  6. Cover and set slow cooker on HIGH for 4 hours OR on LOW for 8 hours.
  7. Serve with basmati rice.

 Garam Masala
1/2 t black pepper
1 t ground cloves
1/2 t cinnamon
1/2 t nutmeg
1/4 t all spice 
1 t cardamom
3 bay leaves (crumbled)
1/2 t dill
1/2 t anise seeds

Sunday, May 17, 2015

Slow Cooker Indian Style Chicken Drumsticks served with Basmati rice and Garam Masala Creamy Spinach

It should be served with Naan bread but I opted out due to extra calories.

Indian inspired chicken to be served with garam masala style creamed spinach and bismati rice. Lets visit the land of beautiful music and Buddha.

Serves 3 people

Slow Cooker Indian Style Chicken Drumstick
  • 5 chicken drumstick (meat only)
  • 1/2 c water
  • 4 T Indian Style Rub (recipe below)
  1. Rub the chicken and place it in the slow cooker
  2. Add water and cook 2 to 3 hours on high or 4 hours on low
  3. Make sure the chicken reaches internal temp of 165 degrees
  4. Remove bones and shred it
Indian Style Rub
  • 1/2 T sonoran chipotle (smoky chipotle)
  • 2 T chili powder
  • 2 T curry powder
  • 2 T cumin
  • 2.5 T garlic powder
  • 1.5 T onion powder
  • 1.5 T tumeric
  • 1.0 T ground mustard
  • 1/2 T ground ginger
  • 1 t anise seeds
  • 1/2 t sage
  • 1/2 t all spice
  • 1 T salt
  • 1/2 T black pepper
  • 1/2 T cinnamon
  • 1 T coriander
  1. Mix it well and rub it on chicken or lamb.

 Creamy Spinach
  • 2 T olive oil
  • 1 onion
  • 2 T minced fresh ginger
  • 3 cloves garlic
  • 10 oz frozen spinach (defrosted and excess water removed)
  • 2 t cumin
  • .5 t cayenne pepper
  • 1 t garam masala (recipe follows)
  • .5 t turmeric
  • .5 salt
  • 1 med tomato
  • 1 C evaporated milk

  1.  In a sauce pan,  heat the oil and add minced garlic and ginger. 
  2.  Add onion and cook for about 5 min or until softened.
  3.  After onion, garlic, and ginger have softened, add cumin, garam masala, and cayenne pepper.
  4.  Stir and cook for another couple of minutes.
  5.  Add peeled and diced tomato and cook for another 5 min or until the tomato is broken down.
  6.  Add evaporated milk and heat it through.
  7.  Add defrosted spinach and stir. Make sure is all heated through and creamy.
  •  Garam Masala

    1/2 t black pepper
    1 t ground cloves
    1/2 t cinnamon
    1/2 t nutmeg
    1/4 t all spice 
    1 t cardamom
    3 bay leaves (crumbled)
    1/2 t dill
    1/2 t anise seeds

Saturday, April 11, 2015

Spinach Salad with Feta, Walnuts, Strawberries and Raspberry Vinaigrette

This salad is my favorite salad. Especially now, since I grow my own spinach and strawberries. Very tasty and easy to make.You can add or subtract anything you like. If you don't like mushroom, leave them out. Like blueberries instead of strawberries, go ahead and switch. The main ideas is to benefit from the spinach, nuts, and feta cheese. Good points are:

  • 3C baby spinach
  • 1/2 small red bell pepper, thinly sliced
  • 4 strawberries
  • 2T Raspberry Vinaigrette
  • 2T walnuts (chopped)
  • 3 large mushrooms
  • 3 green onions
  • 1T parsley
  • 2T feta cheese
  1. Combine all ingredients in a large bowl
  2. Toss with Raspberry Vinaigrette.

Sunday, April 5, 2015

Chicken Enchiladas with Spinach, Green Onions and Salsa Verde

Different kind of enchilada:

  • 2 fresh jalapeno pepper
  • 1.5 C salsa verde
  • 5 green onion
  • 1 bunch fresh cilantro
  • 1/2 C heavy cream 
  • 1/2 C chicken broth
  • 1/2 t salt/pepper
  • 275 g cooked chicken meat (left over from previous meal)
  • 3 C fresh spinach
  • 1 T vegetable oil
  • 10  6in corn tortilla (I made these but you can use store bought)
  • 8 ounces shredded cheese (Monterrey Jack is good choice)

  1. Preheat an oven to 400 degrees. Lightly oil a 9X9 dish
  2. Place jalapenos, green onion and cilantro in a food processor and pulse it (until coarsely chopped)
  3. Pour salsa verde and chopped veggies in the sauce pan and bring it to simmer.
  4. Add heavy cream and chicken broth to it, then simmer for another 5-10 min or until thickened
  5. Place oil in the pan and heat it up. Place cubed chicken and finely chopped spinach in the pan
  6. Heat it thru until all spinach is wilted, about 5 min
  7. Heat up the tortillas (microwave or stove) so the tortillas are soft and easy to fold
  8. Spray the dish with oil and start layering the filled tortillas with chicken mixture and 1 T of cheese
  9. Repeat with each tortilla, and when is done make sure the tortillas are sitting tight in the dish
  10. Pour over that your salsa verde creamy mixture and sprinkle it with rest of the cheese
  11. Bake it around 30 min or until looks golden on top and bubbly on the sides.
  12. Serve with sour cream, guacamole and chips. Enjoy!

Monday, March 30, 2015

Ultimate Breakfast: Oatmeal with Blueberries and Bran Cereal

Do you want to start your day right? How about good nutritious breakfast that is:

Very low in saturated fat
No cholesterol
Very high in dietary fiber
Very high in iron
High in manganese
Very high in magnesium
High in niacin
Very high in phosphorus
High in riboflavin
Very high in thiamin
Very high in vitamin B6
Very high in vitamin B12
High in vitamin C 
If you choose skim milk, you will add significant amount of vitamin D, good amount of protein and calcium. Compare the nutritional labels below and see it for yourself. Enjoy your healthy breakfast.
  • 1/3 c oatmeal
  • 2/3 c water or skim milk
  • 1/4 c blueberries
  • 1/2 t cinnamon
  • 2 sweeteners
  • 1 c bran cereal
  1. Put water or skim milk, oatmeal and blueberries in a bowl and in the microwave for 2 1/2 min
  2. Add cinnamon, sweetener and mix well
  3. Add the bran cereal on top and don't mix it in. You want that crunch effect.
Made with water
Made with skim milk

Saturday, March 28, 2015

Pita Bread (Lepinje)

Makes 8 pitas

  • 2.5-3 cups all-purpose flour
  • 1 packet (2 1/4 teaspoons) active dry yeast
  • 1 1/2 cups warm water, divided
  • 2 tablespoons olive oil
  • 1 1/2 teaspoons kosher salt
  • 1/2 teaspoon sugar

  1. In a small bowl or glass, mix active yeast into 1/2 cup warm water. Let rest 5-10 minutes. If mixture doesn’t bubble or froth, discard and start again.
  2. In a large bowl or mixer, mix together 1 1/2 cups flour, salt, sugar and olive oil.
  3. Add remaining 1 cup water to yeast mixture and combine with flour mixture, using the dough hook attachment, for 8 minutes, gradually adding more flour, until smooth dough begins to come together.
  4. Knead dough, on low speed or by hand, for another 5-10 minutes until it is smooth and elastic.
    Note: if dough is still too sticky, add a little more flour. If flour isn’t incorporating add another splash of hot water and continuing kneading.
  5. Turn dough out into a lightly oiled bowl, cover with a clean towel and let rise for 1 hour, or until doubled in size.
  6. Lightly punch down the dough and turn it out onto a lightly floured surface.
  7. Divide dough into 8 equal pieces, cover and let rest 20-30 minutes.
  8. Preheat oven to 400º F and place a baking stone or upside down baking sheet in oven to warm. Drizzle with olive oil and wipe off excess with paper towel.
  9. Gently roll them out to 1/4-inch thickness, about 8-9 inches wide. If they’re still springing back to their original shape, let them rest for a few more minutes.
  10. Once pitas are rolled out, place on baking surface and cook for 2-3, or until you see air bubbles forming.
  11. Flip pitas and cook for another 2 minutes.
    Optional: use a cast-iron skillet on the stove, over medium-high heat, and cook for 30-45 seconds, before flipping over and cooking for 1-2 minutes, or until brown spots appear. Flip again and cook for another 1-2 minutes.
  12. Serve immediately or store, refrigerated or frozen, in an airtight container.
Recipe adapted from Half-Baked Harvest