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Tag: healthy eating

  • Meatless Monday

    Meatless Monday

     

    I originally wrote this post as a guest on another blog. It was Taco Tuesday. I never shared it with my readers so today you guys get it as Meatless Monday because well it’s Monday. Why not have a meat free day? We all want to be a little more conscience when making food choices so here’s one to add to your repertoire. Actually you can still have Fish Tacos just by making just a few changes in how you prepare it all. It’s a matter of taking each ingredient and figuring out healthier alternatives to them. I’ll even share options for flour tortillas. Let’s start. I’m sharing my take on oven fried fish instead doing deep-fried fish, less oil is always better for you. Little changes can go a long way.

    Panko Crusted Tilapia

     

    2 Tilapia fillets

    ¾ teaspoon Old Bay Seasoning

    1 Tablespoon Olive Oil or melted butter

    1 cup Panko bread crumbs

     

    Pre-heat oven to 400 degrees and lightly spray baking sheet. Prep fish by cutting them into similar sizes for even cooking. Do this by first cutting fillet in 2 down the middle, with knife vertical. You will have one side thicker than the other. Take the thicker side and slice with knife horizontal to the fillet to create 2 pieces. Each whole fillet will make 3 pieces. Place fish in a dish and sprinkle with old bay seasoning. Then cover fish with olive oil make sure both sides of fillet are covered in oil. Por bread crumbs into a place. Take fillet pieces and cover with breadcrumbs, making sure to press crumbs into fillet. Place on a baking sheet. When all pieces have been covered with breadcrumbs and are on baking sheet.  Top fillets with remaining crumbs then drizzle with olive oil. Bake for 8-10 minutes.

    Now to assemble our fish tacos. Oh wait I told you I would have some alternatives for that flour tortilla.  Well guess what? I do.  In it’s place you can use a whole wheat tortilla. Yup you read correctly, whole wheat.  They even make spinach and tomato. Just be sure to check the ingredients and make sure it’s made with a vegetable puree and not just food coloring.  The other alternative would be to use a leaf of Romaine lettuce or even Butter lettuce as your shell. Basically you are looking for a vessel to hold all the healthy goodness you are about to create.

    So you have your protein and your taco shell. Now it’s time to build your taco. Keep your toppings simply you don’t want to start healthy and then lose it by adding unnecessary condiments with hidden calories. Here are some topping suggestions:

     

    Diced tomatoes

    Diced red onions

    Shredded lettuce

    Corn or black bean salsa

    Cabbage or Jicama slaw (non-mayo based)

    Cheese (quantity is key…a little goes a long way)

    Jalapeno pepper slices

    Diced Avocado

     

    You don’t have to use all of the above mentioned. Just a few will do. There you have it, a healthier take on Fish Taco. Hey consider grilling or baking your fish the next time you try fish tacos. Now go forward and make memories. Leave me a comment if you decide to try this recipe or have a new spin on it.

     

  • A Healthier YOU

    A Healthier YOU

    I know on the blog I share a lot of things that may not be so health conscience but they aren’t meant to be eaten on a daily basis. If you follow me on social media you can get a feel for my daily eating habits, which isn’t all bad. With that being said I approached Miss Ebby K of I am EbbyK (a blog about fashion, fitness and faith) about being a guest on her blog. She loved the idea. So I share with my readers what is going to be shared with her readers. I hope you guys enjoy and take a moment to visit Miss Ebby K’s blog. Now go forward and make memories.

    Stuffed Squash

    The food pyramid says …oh wait it’s no longer a pyramid it’s now a plate. Right, so it suggests that as an adult woman you should get between 2-2½ cups of veggies daily and as an adult man you should get 2½-3 cups of veggies daily. So I’m always looking for ways to get vegetables in my meal. From adding fresh spinach and sweet bell peppers to my scrambled eggs or adding shredded zucchini and carrots to my spaghetti sauce when I’m creating an Italian styled meal. In the following recipe you can more than meet your daily vegetable requirement. I served it with brown rice cooked with vegetable broth and olive oil (instead of butter).

     

    Stuffed Zucchini

    serves 2

     

    1 large zucchini 7”-8” long

    1 small yellow 4”-5” long squash, diced

    3 mushrooms (white button or baby portobella), stems removed

    1-2 cloves of garlic minced

    ½ of small onion, diced

    ¼ sweet bell pepper, diced

    1 stalk celery, diced

    1 small carrot, shredded

    ¾ cup kale, rough chopped

    ¾ cup spinach, rough chopped

    ¼ cup of broth/stock ( chicken or vegetable)

    ¼ – ½ cup of panko breadcrumbs

    3 tablespoons shredded parmesan cheese

    Olive oil

    Kosher salt

    Black pepper

     

    Heat oven to 450. Half zucchini. Using a spoon remove the core of the zucchini creating a shell. Save core to the side. When both halves are cored drizzle with olive oil and season with salt and pepper. Take the reserved zucchini cores and dice.  Heat a saute pan with 2 Tablespoons of olive oil add onions,bell peppers, celery, yellow squash and diced zucchini core. Saute vegetables for about 2-3 minutes. Add garlic, carrots, spinach and kale cooking for an additional 2-3 minutes. Season with salt and pepper to taste. Add broth and then add breadcrumbs until mixture starts to come together. Turn off heat. Add 2 tablespoons of parmesan cheese. Fill zucchini halves with mixture, over stuffing. Sprinkle breadcrumbs and remaining parmesan cheese on top of halves then drizzle with olive oil. Bake in oven for 15- 20 minutes or until shell is tender.

     

    You know that spaghetti sauce I mentioned earlier in the post? Why not take a chance on another stuffed squash. Buy a spaghetti squash, half it, scoop out seeds and then place it cut side down into a casserole dish. Add enough broth to cover the bottom of the pan. This helps to steam the squash and adds flavor. Cover with aluminum foil and bake in a 400 degree pre-heated oven for 30-40 minutes or until tender. Remove squash from pan. Saute your favorite vegetables and add to your favorite sauce. Take a fork and flake up the spaghetti like strands of the squash then top with your sauce mixture and parmesan cheese. Bake until cheese is melted, 5-10 minutes. Eat with a side salad.

     

    I hope this moves you closer to your healthier you in 2015. Now go forward and make memories.


    The Chef In Pearls is a blog where food and fashion meet. A retired Chef learning to live life to the fullest. Please follow on Facebook, Instagram and Twitter at @TheChefInPearls