Tuna Salad [2 recipes]

                                                                                                                                        Green Tuna Salad

      Ingredients2-3 cans of tuna
1/4 cup of green onion (more if you wish)
1/3 cup of chopped celery
2/3 cup of of low sugar sweet pickle relish (or dill if you like)
1/2 cup of plain Greek yogurt or yogurt cheese
Salt and pepper to taste (you can even add a little garlic powder or Mr. Dash for no salt)

      Method
Place tuna, green onions, celery, and pickles in small bowl.

     Stir well.
Then add salt and pepper to yogurt cheese.

     Mix and then add that to the tuna.
Mix until well blended and chill for a while or eat it right away.


- Here are some other add-ins....

White or red onions
Chopped cucumbers
shredded carrots
Shredded Red cabbage
Grated boiled eggs
Squeezed fresh lemon
Chopped grape tomatoes
Chopped sweet bell peppers
ect, ect.


- Ways you can eat it...

With rice crackers
Use sliced cucumbers as chips
On whole grain bread/wrap
By itself
On fresh slices tomatoes
Over spinach or greens


You can't really do tuna the wrong way:)




Tuna Salad 2

Ingredients

1 5oz. can Albacore Tuna
1 Tbsp non-fat Cottage Cheese
1 Tbsp. plain low-fat yogurt
1/4 small red onion, chopped finely
1 stalk celery, chopped finely
1 tsp Dijon mustard
1/2 tsp. of lemon juice
Pinch or two of dill


Directions
Just throw into a bowl, give it a good mix and ENJOY!

Serve in a tomato for a refreshingly low carb option or pile it on your favorite bread throw over a slice of cheese and toast it for a good ole' fashioned tuna melt! Yum!

Skinny Chunky Monkey Cookies Recipe

Ingredients:

3 ripe bananas
2 cups old-fashioned oats
1/4 cup creamy peanut butter
1/4 cup unsweetened cocoa powder
1/3 cup unsweetened applesauce
1 tsp. vanilla extract


Directions:

1. Preheat oven to 350°F. 
2. Mash bananas in a large bowl, then stir in remaining ingredients.
3. Let batter stand for approximately 20 minutes, then drop by teaspoonfuls onto ungreased cookie sheet. Make 30 cookies to match the Nutritional Information below.
4. Bake 10-12 minutes.


Freezing Directions:

Cool completely, then place cookies in a freezer bag.  Seal, label, and freeze.

Nutritional Information (per cookie): 46 calories; 7.5 g carbs; 2 g fat; 1 g protein; 1.3 g fiber; 

from Six Sisters' Stuff 

Lemon and Cinnamon Sweet Potatoes

YIELD: 6 servings
PREPARATION TIME: 15 minutes
COOKING TIME: 40 minutes

Ingredients
• 3 good-sized sweet potatoes, scrubbed and trimmed of fibers
• 1½ cups / 360 ml apple juice
• 1/3 cup / 80 ml pure honey
• 1 tsp / 5 ml ground nutmeg
• 1 tsp / 5 ml ground cinnamon
• 1 tsp / 5 ml freshly grated lemon zest
• ½ tsp / 2.5 ml sea salt
• 3 Tbsp / 45 ml extra virgin olive oil
• Juice of ½ lemon

Preparation

Preheat oven to 375ºF / 190ºC.

Prepare a large baking dish by spraying with Eat-Clean Cooking Spray or a touch of olive oil.

Place sweet potatoes in a saucepan and cover with water. Bring to a boil. Reduce heat and let simmer until just tender. Don’t overcook the sweet potatoes – you want them a bit firm. They will finish cooking in the oven.

Drain sweet potatoes and set aside to cool. Peel if desired. Cut into ¼-inch-thick rounds and lay them in the baking dish. Don’t overlap the pieces of potato.

In a heavy saucepan place apple juice, honey, nutmeg, cinnamon, lemon zest and salt. Simmer over low heat for several minutes. 


Add olive oil and lemon juice. Stir well. The liquid should now be syrup. 

If not thick enough, simmer a little longer. Pour the warm syrup over the sweet potatoes.

Place the baking dish in the oven and bake for 20 minutes or until hot and fragrant.
Serve hot.

* Add zest, sweetness and a lovely aromatic punch to your sweet potatoes with this dish from Tosca Reno’s Eat Clean Cookbook.

Nutritional Value (per Five-Slice Serving):
Calories: 148
Calories from Fat: 60
Total Fat: 7 g
Saturated Fat: 0 g
Total Carbs: 33 g
Fiber: 2 g
Protein: 1 g
Sodium: 233 mg
Cholesterol: 0 mg

Garlic Roasted Leeks & Vegetables

Ingredients

3 thick leeks, cleaned, trimmed, chopped

3 medium potatoes

3 small, firm zucchini, cut into small pieces

1 cup green beans, trimmed & halved

2 mid-sized carrots

1 large red pepper

1 handful of mushrooms

1/2 cup pearl onions, peeled and left whole

1/4 cup EVOO

5 tsp crushed garlic

2 tsp dried basil (or a handful of fresh basil, chopped)

    OR 

1 Tbsp freshly chopped thyme
Sea Salt & Freshly Ground Black Pepper - to taste.


Method

1. Preheat oven to 350

2. Prepare large baking dish with a light coating of olive oil

3. Slice all the vegetables, add them to a large mixing bowl with the rest of the olive oil and spices until completely coated.

4. Spread it out on the baking tray, place in the oven uncovered for 35 minutes or until vegetables are tender.

* Tip ! This dish is delicious served with a fried or poached egg on top !

Nutritional Information (one-cup serving):

Calories 95

Protein 2g

Carbs 8g

Fiber 2g

Sugar 3g

Tosca's Roasted Winter Vegetable Soup

Yields 10 one-cup servings  -  Cook Time: 1hour 30 minutes 

Ingredients:2 sweet potatoes
1 large squash (butternut, acorn, kombucha squash - any winter squash will do)
3 large purple onions
2 full heads of garlic, trimmed, but left intact
3 tbsp. of best-quality olive oil, divided
1 tbsp. of coconut butter (or coconut oil)
1 tsp. of sea salt
pinch of freshly ground black pepper
several sprigs of fresh rosemary
2 Tbsp. of fresh thyme
1.5L of low-sodium vegetable broth
2 Tbsp. of white vinegar
2 Tbsp. of pure maple syrup


Method:1. Preheat oven to 400'F for roasting. Place the racks to allow space for the garlic and onions to sit on the top rack and the squash and sweet potatoes to sit on the bottom rack.

2. Prepare two baking sheets by lining them with parchment paper.

3. Scrub the sweet potatoes, trimming any strings but otherwise leaving them intact. Prick in a few places with a fork. Set aside.

4. Split the squash in half with a heavy kitchen knife. Remove the seeds and string. (You can save the seeds for roasting at a different time if you wish-a yummy and nutritious snack)! With a fork, prick the rind of the squash in several places to allow for more even baking.

5. Place the squash cut side down on the baking sheet. Place the sweet potatoes on the baking sheet with the squash and put in the oven. Bake for one hour or until a knife inserted into the squash pierces easily. Check the oven during the last 15 minutes of baking in case the vegetables cook too quickly.

6. Remove from the oven and set aside to cool.

7. While the squash and sweet potatoes are cooking, peel and chop the onions in large chunks and place in a large bowl. Add 2 Tbsp. of olive oil, sea salt and pepper. Toss to coat the onions in the oil. Spread the onions on the baking sheet.

8. Prepare the garlic:

    Remove the papery skins and remove top points from the garlic head with a sharp knife. Drizzle remaining olive oil over each bulb. Wrap in tin foil and place on a baking sheet with onions. Place in the oven and bake for 20 minutes, checking carefully to make sure the onions don't burn. At this point turn the onions over, distribute the fresh herbs over top and return to the oven to continue baking for another 15 minutes or so.

9. Remove from heat and let cool. Keep the garlic tightly wrapped so it continues to soften.

10. Place the coconut oil into a large pot at a low-medium heat setting. Scoop the cooled flesh out of the baked squash and add to the pot. Remove the peel from the sweet potatoes and place the flesh in the pot with the squash. Add the onions with herb remnants to the pot (removing any charred onions). Unwrap the garlic and squeeze the softened garlic into the pot.

 Add the veggie stock, balsamic vinegar and maple syrup and bring the soup to a boil. Reduce the heat and, with an immersion blender, puree the mixture. Serve hot!

Nutritional Information (per one-cup serving):

Calories 154

Protein 22g

Carbs 18g

Fiber 1 g

Sodium 444mg

Sugar 7g

Tosca Reno's Eat Clean Chicken Picadillo

Makes 8 one-cup servings

Ingredients:
4 Tbsp best quality extra virgin olive oil
1 Large yellow onion, peeled and coarsely chopped
1 Large green bell pepper, seeded and deveined, coarsely chopped
1 1/2 Tbsp chili powder
2 cups fresh tomatoes coarsely chopped (use low-sodium canned diced tomatoes if you don't have fresh)
5 cloves garlic, peeled, and passed through a garlic press.
1/2 tsp ground cumin
1 tsp sea salt
1 tsp dried oregano
2 chicken breast, cooked and diced
1/2 cup raisins (optional)
pinch of fresh ground pepper
1 bunch green onions, trimmed and chopped, for garnish
Handful chopped fresh cilantro for garnish

Instructions:

Heat Olive Oil in a large skillet over medium-high heat.

Add onion and pepper and cook until onion is soft--about 5 minutes.

Add chili powder, tomatoes, garlic, cumin, oregano, and sea salt. Cook for several minutes until mixture becomes fragrant.

Add chicken and raisins. Heat through for another 10 minutes. Adjust seasoning with salt and pepper.

Serve over rice.

Garnish with fresh chopped green onion and cilantro.


Nutrition info (for a one-cup serving):
Calories: 151

Total fat: 8g

Carbs: 14g

Protein: 8g

Fiber: 2g

Sodium: 237mg

Sugar: 8g

*** Sugar decreases greatly if you don't add the raisins***

Substitutions for Cooking & Baking

Updating your recipes to healthier alternatives can be a fun and creative process. Experiment with your recipes, trying out a variety of alternative ingredients to discover new tastes that appeal to you and your family.

Reduce or Replace	Substitute	Conversion Ratio
white flour	unbleached white flour	equal amounts
	whole wheat flour	equal or 1/8 less
	whole wheat pastry flour	use more liquid or less flour
	spelt flour	use less liquid or more flour
	tapioca flour potato flour rice flour oat flour	use up to 1/4 cup of any of these per cup of flour to vary the flavor
margarine	butter	equal amounts
	1/2 butter blended with 1/2 canola oil	equal amounts
shortening	expeller pressed oils	2/3 cup for one cup
	butter	equal
cornstarch	arrowroot	1/2–1 tsp per cup of cool liquid; heat slowly
	kudzu powder	1/2–3/4 tsp per cup of liquid
eggs Used in recipes to bind or leaven. Not all substitutions will work equally well for both purposes.	Egg Replacer; binds and leavens	11/2 tsp + 2 TB water = 1 egg
	baking powder; leavening	in cake and cookie recipes that require 1 egg, substitute 2 TB water and 1/2 tsp baking powder
	Buttermilk and diluted yogurt; leavening	replaces the liquid in the recipe replace baking powder with equivalent amount of baking soda to a maximum of 1 tsp per cup of flour
	tofu; binds	1/4 cup mashed tofu (firm or regular)
	applesauce, fruit puree, cooked starchy vegetable puree	3 TB equals 1 egg
	1/4 cup warm water, 1 tsp arrowroot powder, 1 tsp soy flour, pinch of lecithin	equals 1 egg
milk	Kefir; cultured milk drink	7/8 to 1; reduce sweetener
	diluted yogurt	7/8 to 1: reduce sweetener
	Amazake	equal: reduce sweetener
	Amazake is a cultured rice-based liquid that varies in viscosity from thick, malt-like to the consistency of skim milk, depending on the brand and intended use.
	soymilk	equal
	nut milks	equal
	Nut milks are available ready-made or you can make your own. For home-made, mix 2–3 TB nuts with 2 cups water and blend until water turns white; strain. Use plain or add a sweetener of your choice, and a dash of flavor extract.
gelatin	agar agar	1 tsp powder per cup of cool liquid; heat slowly, stirring until thickened. Strain and add to recipe.
refined salt	sea salt	3/4 to 1
refined sugar	Sucanat	equal
	malted barley	equal
	honey	2/3 to 1
	rice syrup	2/3 to 1
	maple syrup	2/3 to 1
	date sugar	2/3 to 1
	molasses	1/2 to 1
	fructose	1/2 to 1
	fruit juice concentrate	1/2 to 1
	FruitSource	equal
Experiment with sweeteners to suit your taste. To increase sweetness with powdered or granulated sweeteners, add the sweetener and reduce the flour proportionally. Reverse to decrease sweetness. If substituting a liquid for a dry sweetener, either decrease other liquids by ¼ cup per cup of sweetener, or add one quarter cup of flour. Add one half tsp of baking soda per cup of liquid to counteract the increased acidity; decrease baking powder by 2 tsp or eliminate it altogether.