Semper Simple Recipes

Here's my disclaimer:  I am an everyday woman not a fancy chef or dietitian. I have educated myself through reading health journals, magazines,  and talking to my physician and health practitioners about the dos and dont's for my own personal health needs. Make sure you talk to your doctor about the things necessary for your health needs.

I love to cook and eat. Here are some of my favorite recipes I'd like to share with you. I usually make Mondays my meatless day so many of these recipes can be made with or without meat.

Breakfast

Apple Sauce Bread (Inspired by SkinnyTaste.com)

1 large diced, peeled apple, diced into 1/4" pieces

1/2 tsp lemon juice

1 tbsp agave

1/8 tsp + 1/2 tsp cinnamon

1 1/2 cups unsweetened applesauce

1 1/2 cups white whole wheat flour

2/4 cup brown sugar, not packed

1 tsp baking soda

1/4 tsp ground nutmeg

1/4 tsp salt

2 tbsp vegetable oil

2 large egg whites

1 1/2 tsp vanilla extract

baking spray

Directions
Combine apple, 1/8 tsp cinnamon, agave, and lemon juice. Set aside.
Preheat oven to 350°. Spray a 8 x 5 inch loaf pan with baking spray.

In a medium bowl, combine flour, baking soda, nutmeg, cinnamon and salt with a wire whisk. Set aside.

In a large bowl mix oil, egg whites, sugar, apple sauce and vanilla; mix at medium speed until thick. Scrape down the sides of the bowl.

Add the flour mixture, then blend at low speed until combined. Do not over mix. Fold in apples with a spatula

Pour batter into loaf pan and bake in the center rack about 55 minutes, or until a toothpick inserted in the center comes out clean. Let cook for 20 minutes, slice and enjoy.

(The original has nuts and 3/4cups instead of 2/4 cups brown sugar. Each slice has 122 cal. per 1/2 in slice and 3.7g of fat).

Watermelon and Spinach Smoothie

1 banana chopped
1 cup of chopped watermelon ( I made mine with orange watermelon, they're in season here in NC.)
2 cups of frozen spinach
1 tsp flaxseed
4oz of soymilk

Directions
Add milk and all other ingredients to the blender. Mix for 1 1/2 to 2 minutes.
Pour into a cup and enjoy.
(For extra sweetness add a teaspoon of agave nectar)



Spinach and Tomato Fritatta

1/4 lb spinach leaves (cleaned and chopped)

1/4 tbsp olive oil

1/8 onion (chopped about 1/2 cup)                              

2 large eggs

cup grated low fat cheese (your choice of cheese)

1/4 tomato chopped               

salt

black pepper

 

Directions

 

Preheat oven to 350 °F.

Cook spinach in 1/4 cup of water in a covered saucepan until just wilted, a couple minutes. Drain water and set aside.

 

In a mixing bowl, whisk together eggs and cheese.

Add in chopped tomatoes, and sprinkle with salt and pepper. Set aside.
Sauté onions in olive oil in an oven-proof, stick-free skillet, until translucent, about 2 minutes on medium high heat.

Add cooked spinach and mix in with onions.Spread out spinach mixture evenly on bottom of skillet.

Pour egg mixture over spinach mixture. Use a spatula to lift up the spinach mixture along the sides of the pan to let egg mixture flow underneath.When the mixture is about half set, put the whole pan in the oven.

Bake for 13-15 minutes, until frittata is puffy and golden.

 

Remove from oven with oven mitts and let cool for several minutes. Leave a towel or mit on the handle so you dont forget its hot.

 

Cut into quarters and enjoy!

 

 

Apple and Raisin Oatmeal

1 cup rolled oats

½ apple small chop

1 tsp. cinnamon

1 tbsp. raisins

1 tsp. of honey
1 cup soymilk
Directions
Mix ingredients except the raisins in a bowl. Place in microwave for 3 minutes.
Stir in a little water to loosen mixture stir until creamy. Toss in raisins. Enjoy.

Baked Apples with Toast (Adapted from Eat to Live)

1 apple chopped
1/8 cup raisins
1 ½  tbsp honey
1 tbsp water or apple juice
1 tbsp flaxseed (optional)
1/8 tsp cinnamon
1 slice of whole wheat toast or pita

 

 

Directions:

Heat the apples and raisins, cinnamon, and water over a low heat for 5 minutes, stirring frequently.
Place bread in toaster while mixture is cooking
Remove from heat and add flaxseed. Place toast on plate and enjoy.

Green Goodness Smoothie

One small banana
2-3 cups of spinach
1/4 cup (1 handful) of blueberries (fresh or frozen)
6 oz fat free yogurt (any choice of flavor) or soy milk
3-5 ice cubes
water

Directions
Place spinach and blueberries into a blender.

Pour yogurt or soy milk over spinach and berries. Slice the banana and put it into the blender.

                                                             Add ice and blend for 1-2 min. Add water as needed.

Banana Butter Smoothie
1/2 cup of soy milk
1 Banana
1 Tbsp Almond Butter
4-5 cubes of ices
Optional: One Scoop of your choice of Protein Powder (I try to use a soy based mix)

Directions
Pour in soy milk.
Cut the banana  into slices and place into the blender or food processor.
Add the almond butter, ice cubes, and protein powder.
Blend 1 min or until mixture is smoothie.
Enjoy!

Lunch

Veggie Burger Lettuce Wrap

Indigrents
2-3 Romaine Lettuce leaves
2 veggie black bean burger patties
1/4 cup white onion
1/4 red pepper
1/4 blk pepper
1/4 cumin
1 tsp of olive oil
Directions
Heat olive oil and sautee onion and red pepper for about 2-3 minutes or until onions are translucent.

Meanwhile,  microwave the bean burgers according to the box instructions.

Wash romaine lettuce leaves and shake off excess water (you can gently dry them with a paper towel if you choose).

Slice bean burgers into strips then place in the center of lettuce leaf .

Layer onions and peppers,  gentle fold the leafy bottom of the lettuce upward, and roll sides inward (should look like a burrito).

Enjoy!

Slow Cooker Squash and Black Bean Chili

2 cans of canned  tomatoes (unsalted)
Chicken stock (eyeball it/ use the stock if your chili gets to thick)
1cup of blk dried beans
1 red pepper chopped
1 cup of chopped white or red onions
1 med. yellow squash bite size chop
1 tbsp cumin 
1 1/2  tbsp Spanish paprika
1 tsp minced garlic
1 tsp cilantro
½ tsp salt
½ pepper
Directions
Sprinkle of cayenne pepper (optional: use your discretion I like mildly spicy foods)

Toss in all the ingredients in the slow cooker. Be sure that your beans have been properly soaked before you pop them in your pot.

Put the slow cooker on medium if you will be home or low if you’re setting it before work.
Check after about 7 hours
Taste and season with salt, pepper, or cayenne as needed.

Black Bean And Garbanzo Soup

1 can of black beans drained
1 can of garbanzo beans drained
2 chopped stalks of celery
1 tbsp. minced garlic
½ white onion chopped
2 bay leaves
1 tbsp oreagano
1 Pinch of cayenne
1tbsp. cumin
1 pinch of salt
2 tbsp tomato paste
3 cups of water
3 ozs of turkey sausage (reduced fat brand)

Directions

Heat olive oil in sauce pan and add the onions, garlic, cumin, and celery to it. Cook unitl onions are translucent (cook about 3 minutes).

Add water, bay leaves, salt, cayenne and let mixture boil for about 10 to 15 minutes.

Add the black beans, garbanzo beans, turkey sausage, and tomato paste let simmer, stir occasionally for 1 hr.
Enjoy!

Black bean and Corn Salad (Adapted from Rachel Ray)

1 can black beans drained
4oz of frozen corn
¼ cup chopped red onion
1 ½ tsp cumin
1 tsp cilantro
½ tsp pepper
1 tsp olive oil (eyeball it)
Cap full of vinegar

Directions
Cook corn and black beans on medium high heat on stop top for about 10 minutes. Put in a little olive oil and salt.
Pour mixture in a plastic container and stir in the rest of the ingredients.
Place in fridge until cool.
You can eat this as a side, or place on top of a bed of spring mix, and top it with a little avocado for a great main dish for lunch or dinner.

Grilled Eggplant Salad

2 length-wise eggplant slices (1 in in thickness)
¼ cup of diced tomatoes
3-4 cups of chopped romaine lettuce
1/3 cup of sliced white onions
Fat free Feta Cheese
¼  tsp Sea salt
1 tbsp olive oil
1 tsp pepper
1 tsp oregano

Olive oil Vinegrette

1 tsp olive oil

1tsp white vinegar

¼ tsp blk pepper
¼ tsp oregano
¼ tsp onion powder

Directions:

Heat Grill (I use my handy Foreman). Meanwhile mix the first round of seasoning and olive oil in a container. Brush seasoning onto eggplant.
Place seasoned eggplant slices on the grill. Let stand on foreman for about 3 minutes or until eggplant is tender and has grill marks on both sides.

While eggplant is grilling place lettuce, tomatoes, onions on plate. Sprinkle on feta.

Take eggplant off the grill and slice lengthwise 1 inch in diameter and place on top of salad base.

Mix vinegrette ingredients in a small ramicans. Pour onto salad.

Enjoy!
 

Dinner

Shrimp and Sausage Quinoa Jambayla
1 1/2 tbsp of EVOO
1 cup white onion
2/4 chopped celery
2 cloves of shopped garlic
1 cup of red and/ or green pepper
1 tomato diced
7oz low soduim turkey sausage
1 lb of devined and cleaned shrimp
Sprinkle of Cayenne Pepper
1tsp paprika
1tsp of pepper
1 cup of quinoa

Directions
Sautee onion, garlic, and celery with EVOO about 2 minutes or until the onions are translucent.
Toss in red and green peppers, turkey sausage, cayenne pepper and enough water to cover the bottom of your pot. Stir  then let it simmer for 2- 3 minutes.
Next add in the shrimp, paprika, tomato, and 2/3 cup of water. Let mixture simmer on medium heat for 10- 15 minutes. (Stir occasionally as mixture thickens)
While mixture is simmering boil to 2 cups of water and add in 1 cup of quinoa ( the pre-rinsed brand makes life easy).
Cook for 10 mintes sprinkle in a little salt and pepper for taste. Once quinoa becomes puffy cover and water is evaporated, stir so it doesn't stick to the pot, cover, and remove from heat.
Place quinoa on plate and top with shrimp and sausage jambayla. Serve with a salad on the side.
Enjoy!

Oat and Flax Crusted Tilapia (Inspired by GreenBites.com)

1/2 cup oatmeal (40g)

2 tbsp whole flaxseeds (20g)

1 tsp garlic powder

1 tsp onion powder

1 tsp paprika

Pinch of sea salt and pepper

1 pound of tilapia fillets (16oz about 4-6 fillets)

Directions:

Preheat the broiler

Combine all ingredients except tilapia in a blender or food processor to make the breading.

Season the fish with salt & pepper. Dip the fillets in breading to coat. The fish is moist enough for the breading to stick without the use of an egg.

Spray a cookie sheet with non-stick cooking spray, Place fillets on sheet and spray tops with non-stick cooking spray.

Broil the fish for about 3-4 minutes a side. Enjoy

Baked Sweet Potatoe Fries

1 Sweet Potatoe sliced in strips
1 tbsp cinnamon
1 tsp. ginger
1 tbsp canola oil
Honey.

Directions:

Preheat oven to 425 degrees.
Mix cinnamon and ginger  in a container that has a lid. Place sweet potatoes in container and close. Shake until all strips are covered.
Grease either a cookie sheet or large casserole dish with the oil. Spread the sweet potatoes so that there is one flat layer. Cook for 25 to 30 minutes.
Drizzle the wedges with honey. Plate and enjoy!

Crock Pot Cabbage Soup

1 can of Chicken Broth
1/2 head of Cabbage - chopped
2/3 cups chopped baby carrots
1 stalk of celery
1 small onion chopped
1 can chopped tomatoes
2 med. red potatos1 inch dice
½ can tomato paste/ mixed equal parts water
1 tsp of minced garlic
1 tspb onion powder

1tbsp blk pepper

1 tbsp paprika.
Optional: turkey keilbasa 

Dircetions
Combine all ingredients; cover and cook on low for 8 - 10 hours (HIGH for 4 - 5 hours). Makes about 6 to 8 servings. Enjoy!

 Green Beans and Roasted Potatoes
1 1/2 pounds new or baby potatoes, scrubbed and cut in half

8 ounces green beans fresh or frozen

4 teaspoons extra-virgin olive oil, divided

1/2 teaspoon sea salt

1/4 teaspoon freshly ground pepper, plus more to taste

2 tablespoons white-wine vinegar

1 tablespoon Dijon mustard

2 tablespoons finely chopped scallion greens

Directions

Position rack in lower third of oven; preheat to 400°F.

Toss potatoes and green beans in a large bowl with 2 teaspoons oil, salt and pepper. Transfer and spread evenly on a baking sheet. Roast, stirring once or twice, until the potatoes are tender and golden and the green beans are tender and browned in spots, 25 to 35 minutes.

Whisk the remaining 2 teaspoons oil, vinegar and mustard in a large bowl. Stir scallion greens.

When the vegetables are done, toss with the dressing in the bowl. Serve and enjoy!

Salmon with Orange Dill Glaze

2 tbsp olive oil

  Zest from half a medium orange

Two Medium Orange Slices

1 tbsp white vinegar

1 tsp. of honey

½ tsp of black pepper

   1 tsp. of dill

½  tsp. of onion powder

  6-8 oz. of Salmon

Directions

Preheat oven to 375 degrees.

In a small container mix all the ingredients except the salmon.

Brush the salmon with the mixture.

Bake salmon 12 to 15 minutes in the preheated oven, or until it flakes easily with a fork. Sprinkle with sea salt if you choose.

Enjoy!

Cabbage Stir-Fry

1small head of green or napa cabbage

1 cup of Shredded or julienned carrots

1 small chopped yellow onion

1 tsp. minced garlic

1 tsp. ginger seasoning

1/4 cup vegetable or chicken stock (no msg/low sodium)

1tbsp soy no msg/ low sodium

Sesame or chili oil (chili oil will make it spicy)

2 tbsp. No Msg/ Low sodium Ginger dressing

*chilli oil will make this reciepe spicy*

Directions

In a nonstick skillet, heat oil and garlic over medium-high heat until hot. Add onions and ginger cook until the onions are translucent.

To same skillet, add carrots, cabbage, and 1/4 cup low sodium/no msg chicken broth; stir to combine. Cover skillet and cook vegetables over medium heat about 5 minutes until tender-crisp, stirring occasionally.

Meanwhile, in cup, stir soy sauce and ginger dressing.

Add mixture to skillet and stir occassionally for 3- 4 minutes so that sauce covers the cabbage evenly. Remove skillet from heat.

Eat this meal alone or serve over quinoa or brown rice. Enjoy!

Berry Avocado Smoothie

1/2 Avocado
1/2 cup of frozen or fresh mixed berries (strawberry, blueberry, raspberry)
2tsp Greek yogurt
2-3 oz water
cranberry/pomegranate juice optional

Directions

Place all ingredients in the blender and mix until you reach your desired consistency.
There is a little lime juice in my picture but after tasting it I wouldn't suggest adding it to the mixture. (It gave my blend a little to much acidity.)

Enjoy!