Posts by Tanya HW
Frozen Yogurt Bark with Strawberry-Balsamic and All Fruit Mountain Berry Jam
2 inch by 2 inch = 1/2 fruit, 1/4 fat, 1/4 protein (if adding nuts and/or seeds this will add more fat) Directions: 3 cups low fat, sugar free vanilla-flavored Greek yogurt 3 tablespoon California Strawberry-balsamic 1 teaspoon vanilla extract 1 Tbsp. liquid Monk Fruit 1 Jar All Fruit Mountain Berry Jam Lilies Dark chocolate…
Read MoreBerbere Roasted Carrots & Fennel With A Hint of Orange and Mint
This side starts as something very familiar–roasted vegetables. But the berbere makes the sweet carrots and fennel taste earthier and the orange and mint gives the dish a sprightly edge. Pic shows dill, but mint gave the dish a whole new flavor. Yields 5 Servings FREEBIE!!! Ingredients: 2 Tbsp. olive oil 4 fennel bulbs, sliced…
Read MoreHoliday Sides The Healthy Way
Hot Spinach Artichoke Dip Serves 8 Equals: 1 : 2 ounce serving= 1/2 protein & 1 fat 8 oz light cream cheese ¼ cup fat free sour cream ¼ cup reduced fat Veganaise 1 clove mince garlic ½ cup shredded parmesan ½ cup finely shredded light mozzarella cheese Pepper to taste 1 (14 oz. can) quartered…
Read MoreApple Lentil Winter Greens Salad
This salad goes great with any kind of fish. My favorite… garlicy prawns. Dressing: 1 medium shallot, peeled and minced 3 tablespoons Champaign Vinegar ¼ teaspoon fresh ground pepper 1/8 cup extra virgin olive oil Salad 1. Begin with making the dressing, add the minced shallots to a small bowl along with the vinegar, and…
Read MoreLeft Over Turkey Curry Soup
Put all that leftover turkey to good use in this tasty soup. It’s quick and easy to make and is loaded with color and flavor thanks to red curry paste, carrots, peppers, mushrooms, and snow peas. Fermented pastes are absolute must in a kitchen. They gives us great umami flavors and bring tastes from around…
Read MorePhytoestrogen Derived from Edamame
A lesson from Dr. Greger, M.D. FACLM Founder Nutritionfacts.org Edamame are young soybeans still in their pods. They, along with other soy foods like tempeh, tofu, soymilk, and miso, are high in nutrients typically associated with other legumes, including fiber, iron, magnesium, potassium, protein, and zinc. Soybeans naturally contain a class of phytoestrogens (phyto= plant) called isoflavones (estrogenic and antiestrogenic). People hear…
Read MoreMiracle Pad Thai
“I love Pad Thai, but I don’t love the blood sugar spike that comes with the rice noodles and sugary sauce. This recipe offers all the same classic flavors and textures over a bed of low-carb, fiber-rich Miracle Noodles. It’s packed with veggies, protein-rich eggs, and tofu to give you tons of nutrients in every…
Read MoreTangerine, Fennel and Avocado Spinach Salad
OK, so fennel disappeared from the grocery for a few weeks and I freaked out. Well its back and Im looking forward to delving into as many fennel recipes as I can. It took me a bit to get used to the anise flavor of the bulb…since I can’t stand the taste of black licorice.…
Read MoreThe High Fiber Side: Tomato and Olive Baked Lentils with A Caper Vinaigrette
This recipe is adapted from one of my favorite go to recipe websites, FOOD52. I melted!… the first time I tasted this lentil mixture. The flavor satisfied the salty, tangy desire with a texture of softness, not soupy that we often associate with lentils. These beautiful legumes are considered a superfood, offering nutrient rich benefits,…
Read MoreFattoush
This salad has an array of flavors from the clean refreshing mint to the sweetness of the balsamic to the citrusy tartness of the sumac spice. Fattoush is a middle eastern salad, originating in Lebanon, and is part of an array of dishes known as fattat, using stale bread as a foundation. However my favorite…
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