Prep Time: 10 mins     Cook Time: 35 mins    Total Time: 45 minutes     Yield: serves 4-6 

INGREDIENTS
Extra virgin olive oil
1 large yellow onion, chopped
2 celery ribs, chopped
Salt and pepper
4 large garlic cloves, minced
1/2 tsp dried thyme
Pinch red pepper flakes
3/4 cup dry white wine
1 28-oz can whole peeled plum tomatoes, juice separated and reserved
3 cups low-sodium vegetable broth
1/4 cup organic golden raisins
2 tbsp capers, rinsed
2 lb skinless sea bass fillet, about 1 1/2-inch thick, cut into large cubes
1/2 cup chopped fresh parsley leaves, stems removed
3 tbsp toasted pine nuts, optional



INSTRUCTIONS

1. Heat 1 tbsp olive oil in a large pot over medium heat. Add onions, celery, and a little salt and pepper (about 1/2 tsp each). Cook, stirring regularly, until softened (about 4 minutes). Add thyme, red pepper flakes and garlic and cook briefly until fragrant (about 30 more seconds).
2. Now, stir in the white wine and reserved tomato juice from can. Bring to a simmer, and cook until the liquid is reduced by about 1/2. Add the tomatoes, vegetable broth, raisins, and capers. Cook for 15-20 minutes over medium heat until flavors combine.
3. Pat the fish dry and season lightly with salt and pepper. Insert the fish pieces into the cooking liquid, and give everything a gentle stir so that the fish pieces are nicely covered in the cooking liquid. Bring to a simmer and cook for another 5 minutes. Remove the pot from the heat and cover. Let sit off heat for another 4-5 minutes so that the fish will finish cooking. Fish should be flaky when gently pulled apart with a paring knife. Finally, stir in the chopped parsley.
4. Ladle the hot fish stew into serving bowls, top each with a few toasted pine nuts, if you like.
   
5. Serve with your favorite sourdough whole grain crusty bread, brown rice or quinoa ! Enjoy!

• Recipe Compliments : https://www.themediterraneandish.com/sicilian-fish-stew/#tasty-recipes-10725

 Prep Time: 10 mins      Cook Time: 23 mins   Total Time: 33 minutes    Yield: 12 muffins 
Category: Baked Good    Method: Baked     

Easy, one bowl, healthier pumpkin muffins made with whole wheat grains and naturally sweetened! These pumpkin muffins are as light, fluffy and delicious as their coffee shop counterparts.  These are great for the whole family for school or work !! 

INGREDIENTS

• 1/3 cup melted coconut oil or extra-virgin olive oil*
• 1/2 cup maple syrup or honey
• 2 eggs, at room temperature
• 1 cup pumpkin purée
• 1/4 cup milk of choice (I used almond milk)
• 2 teaspoons pumpkin spice blend (or 1 teaspoon ground cinnamon, ½ teaspoon ground ginger, ¼ teaspoon ground nutmeg, and ¼ teaspoon ground allspice or cloves)
• 1 teaspoon baking soda
• 1 teaspoon vanilla extract
• 1/2 teaspoon salt
• 1 3/4 cups whole wheat flour**
• 1/3 cup old-fashioned oats, plus more for sprinkling on top
• Optional: 2 teaspoons turbinado (raw) sugar for a sweet crunch

INSTRUCTIONS

1. Preheat oven to 325 degrees Fahrenheit (165 degrees Celsius). If necessary, grease all 12 cups of your muffin tin with butter or non-stick cooking spray (my pan is non-stick and didn’t require any grease).
2. In a large bowl, beat the oil and maple syrup or honey together with a whisk. Add the eggs, and beat well. Add the pumpkin purée, milk, pumpkin spice blend, baking soda, vanilla extract and salt.
3. Add the flour and oats to the bowl and mix with a large spoon, just until combined (a few lumps are ok). If you’d like to add any additional mix-ins***, like nuts, chocolate or dried fruit, fold them in now.
4. Divide the batter evenly between the muffin cups. Sprinkle the tops of the muffins with about a tablespoon of oats, followed by a light sprinkle of raw sugar and/or pumpkin spice blend if you’d like. Bake muffins for 22 to 25 minutes, or until a toothpick inserted into a muffin comes out clean.
5. Place the muffin tin on a cooling rack to cool. These muffins are delicate until they cool down. You might need to run a butter knife along the outer edge of the muffins to loosen them from the pan.
6. These muffins taste even better after they have rested for a couple of hours! They’ll keep at room temperature for up to 2 days, or in the refrigerator for up to 4 days. They keep well in the freezer in a freezer-safe bag for up to 3 months (just defrost individual muffins as needed).

NOTESRecipe adapted from my honey-sweetened pumpkin bread.
*Oil options: I love coconut oil here. I used unrefined coconut oil and can hardly taste it in the final product. Olive oil might lend an herbal note to the muffins, if you’re into that (I tested with California Olive Ranch’s “Everyday” variety and couldn’t even taste it). Vegetable oil has a neutral flavor but the average vegetable/canola oil is highly processed, so I recommend using cold-pressed sunflower oil or grapeseed oil if possible.
**Flour alternatives: White whole wheat flour works great, if you can find it. Whole wheat pastry flour yields extra light and fluffy muffins that are delicate until cooled. All-purpose flour and gluten-free all-purpose flour blends work as well.
**Change it up: You could really go crazy with add-ins here. After stirring in the flour and oats, gently fold in up to 3/4 cup chocolate chips, chopped nuts like pecans or walnuts, and/or some chopped dried cranberries or crystallized ginger.
Serving suggestions: These muffins are great on their own, with a pat of butter, or spread with almond butter. They would also be fantastic with homemade pecan butter or coconut butter.
Make it egg free: Readers report that these muffins turn out well with flax eggs!
Make it vegan: Use maple syrup, flax eggs and non-dairy milk.
Make it dairy free: Simply use your non-dairy milk of choice.
Make it gluten free: Bob’s Red Mill gluten-free all-purpose blend works well instead of the whole wheat flour. Or, use 2 1/2 cups certified gluten-free oat flour instead.
Make it oat free: Simply omit the oats. No other changes necessary.
Make it lower in fat: I would argue that this bread contains a healthy amount of fat, but you can replace the oil with applesauce if you’re following a low-fat diet. Choosing olive oil instead of coconut oil will reduce the saturated fat content; total fat content will remain the same.
Update September 24, 2019: I removed white whole wheat flour as an option simply because I can’t find it in stores any more. I also upped the amount of spice from 1 1/2 teaspoons to 2 teaspoons.


Recipe Compliments : https://cookieandkate.com/healthy-maple-pumpkin-muffins/print/23668/

Serves 4 

 This nutritious recipe is a high-protein swap for other breads, and it will undoubtedly become one of your most-made recipes. Made with a mix of almond flour, whole seeds, and eggs, it is a high-protein swap but also offers plenty of omega-3s—which flax and chia seeds are particularly good sources of—and it's also gluten – free.


Ingredients

• 2 cups finely ground almond flour 
• ½ cup arrowroot powder 
• 1½ tbsp. flaxseed
• 1 tbsp. chia seeds 
• ½ cup mixed seeds, such as pumpkin or sunflower, divided 
• 1 tsp. baking soda 
• ½ tsp. sea salt 
• 5 large eggs 
• ¼ cup olive oil 
• 1 tbsp. apple cider vinegar 

Method

1. Preheat the oven to 350°F. Line an 8-by-4-inch loaf pan with parchment paper. 
2. In a stand mixer, combine the almond flour, arrowroot, flaxseed, chia seeds, ¾ of the mixed seeds, baking soda, and salt, and mix on medium speed. Separately, beat the eggs, oil, and vinegar together in a bowl, then add the mixture to the dry ingredients, and mix until the ingredients are well combined.
3. Pour the mixture into the loaf pan, and top the batter with the remaining ¼ of the seeds; ensure the surface is relatively level. 
4. Bake the bread for 30 to 35 minutes, or until it's golden brown and a skewer inserted into the center of the bread comes out clean. Turn the bread onto a wire rack and let it cool. 

 
Note: If you do not have arrow root powder, you can substitute it with corn starch or corn flour 


Recipe Compliments from The 7-Day Sugar Cleanse by Leisa Maloney Cockayne. 

Ingredients

• 2 teaspoons oil
• 1 pound peeled and deveined shrimp
• Kosher salt and fresh ground black pepper to taste
• 1/2 cup thinly sliced carrots
• 1/2 cup diced red bell pepper
• 1/2 cup sliced green onions
• 1 clove of garlic, grated
• 1/2 cup canned or fresh pineapple, drained

Sweet and Sour Sauce

• 1/4 cup ketchup
• 1/4 cup pineapple juice, I used the juice from the can
• 3 tablespoons apple cider vinegar
• 2 tablespoons honey
• 2 tablespoons low sodium tamari or soy sauce
• 1 teaspoon Sambal Oelek (chili garlic sauce)
• 1/4 teaspoon ground ginger
• 2 teaspoons arrowroot powder or cornstarch

​Instructions

1. Whisk together the ingredients for the sweet and sour sauce and set aside.
2. Heat the oil in a large skillet over medium-high heat. When the oil is hot, swirl to coat the bottom of the skillet and add in the carrots and red bell pepper. Sauté for 2 minutes.
3. Add in the shrimp and green onions and season with salt and pepper. Sauté for about 3 minutes or until the shrimp start turning pink.
4. Add in the garlic and pineapple and sauté for 30 seconds to a minute being careful not to burn the garlic.
5. Pour in the sweet and sour sauce and stir to coat everything. Cook for another couple minutes or until the sauce thickens. Taste for seasoning. Remove from the heat and serve over rice or cauliflower rice. 

Nutrition Information:
Amount Per Serving: CALORIES: 198   Serves: 4 

TOTALFAT:4g SATURATED FAT: 1g CHOLESTEROL: 143mgFIBER: 2gSUGAR: 17gPROTEIN: 17g
Recipe Compliments : https://reciperunner.com/sweet-and-sour-shrimp-stir-fry/

Serves 4       Prep Time:  15 mins      Cook Time:   20 minutes 

I N G R E D I E N T S:
4 eggs, beaten
50ml honey
250g thick Greek-style yoghurt
1 teaspoon vanilla extract
3 teaspoons cornflour
250g mixed berries (raspberries and blueberries - defrosted if frozen) Icing sugar, to dust

M E T H O D:

1. Preheat the oven to 170°C.
2. Place the eggs, honey, yoghurt, vanilla extract and cornflour in a bowl, then whisk together until smooth.
3. Place half the berries in the base of a 23cm baking dish and top with the yoghurt mixture.
4. Sprinkle the remaining berries over top, then bake in the oven for 20 minutes.
5. Dust with icing sugar before serving warm or hot. 

Serve with one scoop of vanilla ice-cream. (optional)

Active:  30 mins     Total:    2 hrs 45 mins    Yield:   8
 
Barbara's TIP:  This recipe can be prepared in 1/2 hour if you use tinned black beans which are already cooked !! I have found a brand called Bio Italia which uses cans which are BPA free. At Bio shops you may find the beans packaged in glass jars. 

Ingredients

• 340g  dried black beans, picked over and rinsed
• Salt
• 1 cup quinoa, rinsed
• 3 tablespoons sherry vinegar
• 1 tablespoon soy sauce
• 1 tablespoon fresh lime juice
• 1 chipotle in adobo, minced
• 1/4 cup plus 2 tablespoons extra-virgin olive oil
• 6 scallions, white and light green parts only, thinly sliced
• 1 small red onion, finely diced
• 1 yellow bell pepper, finely diced
• 1/4 cup chopped cilantro

Method: 

• Step 1:  In a large saucepan, cover the beans with cold water and bring to a boil. Cover and let stand off the heat for 1 hour.
• Step 2:  Drain the beans. Return them to the pot and cover with 3 inches of water. Bring to a boil and simmer over low heat until tender, about 1 hour and 30 minutes; season generously with salt during the last 10 minutes. Drain and let cool.
• Step 3:  Meanwhile, in a medium saucepan, combine the quinoa with 2 cups of water and a pinch of salt and bring to a boil. Cover the saucepan and simmer the quinoa over low heat until the water has been absorbed, about 15 minutes. Spread the quinoa on a plate and let cool.
• Step 4:  In a large bowl, whisk the vinegar, soy sauce, lime juice and chipotle. Add the olive oil in a thin stream, whisking until blended. Add the black beans, quinoa, scallions, red onion, yellow pepper and cilantro. Season with salt, toss to combine and serve.

Make Ahead:   The black bean–and–quinoa salad can be prepared and  refrigerated overnight.
Ideal as a lunch meal which can be taken to work. 

Recipe Compliments from : Chef Ken Oringer who believes  that chefs need to make a point of eating healthy dishes when they can, so he includes protein-rich quinoa in his diet at least three times a week. Here he mixes the grain with black beans, onions and peppers to make a hearty and very satisfying side dish that's a fun variation on prosaic five-bean salad. 

This is an excellent recipe for ladies who are in peri-menopause or going through menopause. 
Tofu is high in calcium which is excellent for building strong bones and it also has high levels of isoflavones, which helps to reduce hot flashes and night sweats. In addition it also helps to lower LDL cholesterol making it heart healthy too ! 

Note: Tofu is best eaten once or twice a week at most. 

Ingredients

• For the peanut butter pretzel crust:
• 100 pretzels, gluten free if desired (about 4 heaping cups or 6.5 ounces)
• 1/2 cup creamy natural peanut butter
• 2 tablespoons coconut oil (or vegan buttery stick), melted
• 1 tablespoon coconut palm syrup or maple syrup

For the filling:

• 450g  silken tofu
• 340g vegan dark chocolate (72% is great)
• 1 teaspoon vanilla extract
• 2 tablespoons of fresh coffee (to enhance chocolate flavor)
• Optional: 1-2 tablespoons pure maple syrup, to enhance sweetness, if desired

Instructions

1. Preheat oven to 175oC degrees.
2. In the bowl of a food processor, add in pretzels and pulse until they are finely ground and resemble a crumbly flour, about 1 minute. 
3. Next add in creamy peanut butter, melted coconut oil and coconut palm syrup. Pulse again for 30 seconds until well combined.
4. Dump into a 9-inch spring foam pan and use your hands to spread crust evenly towards the sides, pressing firmly as you go.
5. Once your crust is ready, bake for 10 minutes. Allow crust to cool while you make the filling.
6. First melt the chocolate in a small saucepan over low heat, stirring frequently until smooth and completely melted. Set aside.
7. Make the filling by adding silken tofu, melted chocolate, vanilla and coffee to a clean bowl of a food processor or high powered blender. Blend until creamy and smooth. Taste and add maple syrup if necessary to enhance the sweetness. 
8. Pour over crust, spread evenly towards the sides and smooth the top. Cover and refrigerate for 1-2 hours, or overnight. Cut into 12 slices. Enjoy with fresh berries and coconut whipped cream!

Serves:  8 (about ⅔ cup per serving)  / Prep time: 10 minutes  / Total time: 20 minutes


1 ½ cups dry orecchiette pasta
3 tablespoons golden balsamic vinegar
2 tablespoons olive oil
1 teaspoon fresh minced basil
1 teaspoon sugar
1 clove garlic, peeled and minced
¼ teaspoon dried oregano
½ teaspoon salt
⅛ teaspoon black pepper
2 cups fresh baby spinach, roughly chopped
1 cup grape tomatoes
1 cup chopped cucumber
1 cup chopped red bell pepper
½ cup diced red onion


Cook pasta according to package directions, omitting salt if called for. Drain pasta and rinse under very cold water; set aside. In a small bowl, whisk together vinegar, oil, basil, sugar, garlic, oregano, salt and black pepper; set aside. In a large bowl, combine pasta, spinach, tomatoes, cucumber, red pepper and onion. Pour dressing over pasta mixture and gently stir to combine ingredients. Chill at least 2 hours before serving, allowing flavors to blend.

Notes:  You can substitute the sugar with raw unprocessed honey or leave it out. The spinach can be swopped with rocket. Instead of orecchiette pasta you can swop it with any brown , whole wheat pasta. 



111 calories (32% from fat), 4 grams fat (1 gram sat. fat, 0 grams trans fat), 19 grams carbohydrates, 3 grams protein, 136 mg sodium, 0 mg cholesterol, 23 mg calcium, 2 grams fiber. Food exchanges: 1 starch, 1 fat.

Recipe Compliments: Created and tested by Darlene Zimmerman, MS, RD for Heart Smart®, Henry Ford Health System

34g of natural protein. Just three ingredients: Cottage cheese, eggs and oats.
 
12 minutes from start to finish. You won't be disappointed!
 
Prep Time: 3 minutes        Cook Time: 9 minutes      Total Time:   12 minutes
 
Servings: 1 Huge Pancake        Calories: 441kcal (using 3 eggs and low fat cottage cheese)
 
Ingredients

• ½ tsp olive or coconut oil
• ½ cup low fat cottage cheese 
• ½ cup rolled oats
• 3 eggs - to reduce calories use 2 eggs or 1 egg and 2 egg whites

Instructions 

• Get a bowl or, even better, use a blender.
• Throw in all the ingredients and whisk/mix until smooth
• Add the oil to a pan and fry the batter on low to medium heat.
• Flip with a spatula once bubbles start to appear. Cook until both sides are golden brown.
• Simple as!

Notes:   Prefer to use low-fat cottage cheese to reduce the calories and saturated fats for this pancake. Go for regular cottage cheese, if you like!
 
Optional Add – In’s:
* 1 tbsp of raisins / cranberries
* 1 tsp of cinnamon / nutmeg / vanilla extract
* A few thin slices of apple or pear
 
Topping ideas: A teaspoon of honey or maple syrup. Half a cup of cherries, strawberries, a tablespoon of yogurt.
 
EQUIPMENT & PRODUCT TIPS: You’ll need a non-stick pan for successful pancake action, but that’s it.
 

These cookies are loaded with nuts, seeds, oats and whole grains for a cookie that packs some serious health benefits. These are the Healthiest Breakfast Cookies…ever!

• cook time: 12 MINUTES       total time: 22 MINUTES        yield: 16 COOKIES 1   

prep time: 10 MINUTES

Ingredients

• 1 1/4 cup gluten-free rolled oats
• 1/4 cup almond flour (can sub any type of flour) 
• 1/2 cup raw sunflower seeds
• 1/4 cup pumpkin seeds
• 1/4 cup sliced almonds
• 1/4 cup sesame seeds
• 3 tbsp chia seeds
• 1/4 cup dried cranberries
• dark chocolate chips (as many as you like, I use about 1/4 cup)
• 1 tsp cinnamon
• 1/4 tsp salt
• 1/2 cup maple syrup
• 1/3 cup tahini or almond butter (I like to mix both)
• 1/2 tsp vanilla extract
• 1 egg (*or flax egg)

Instructions

1. Preheat the oven to 350 degrees F and line a baking pan with parchment paper.
2. Mix all the dry ingredients together in a bowl.
3. Mix all the wet ingredients together in a separate bowl.
4. Pour the dry ingredients into the wet and mix together until well combined
5. Use a cookie scoop to scoop evenly sized cookies onto the baking sheet. Press down with your hands (these cookies won’t spread)
6. Bake for 12 to 14 minutes.

Notes:

You can use any type of nuts and seeds you have on hand for these cookies.

Make sure to press the cookies down with your hands after scooping them onto the baking sheet. They won’t spread out much on their own.

To make a flax egg mix 1 tbsp ground flaxseed with 3 tbsp of water. Let sit to gel for 5 minutes then use as you would an egg.

Store in an airtight container on the counter for up to a week

Nutrition

• serving size: 1 cookie     calories: 155   sugar: 9g     sodium: 20mg    fat: 11g


• saturated fat: 2g     carbohydrates: 17g     fiber: 4g     protein: 4g

Recipe Compliments:  JESSICA HOFFMAN