Recipe Tag: Health meets Food

Parmesan Crusted Fish (HmF)

Preheat the oven to 375° F (180° C).

Line a baking sheet with parchment paper or aluminum foil and spray with olive oil.

Combine parsley, garlic powder, parmesan, and black pepper in a small bowl.

Place fish on lined baking sheet and evenly coat fish with 1 teaspoon of olive oil.

Using a spoon, cover the fish with parmesan mixture.

Place cherry tomatoes on the same baking sheet and spray with olive oil and spray.

Cook for about 10 – 15 minutes, until the fish reaches an internal temperature of 145°F (using a meat thermometer) and tomatoes are soft.

Serve with a lemon wedge and enjoy!

Cauliflower “Fried Rice” (PKU-Friendly)

Gather all ingredients and equipment.

Remove leaves from cauliflower and cut into large pieces.

In a food processor, pulse large pieces of cauliflower until it resembles grains of rice.

In a large saute pan or wok, heat sesame oil over medium high heat.

Add riced cauliflower, carrots, and green beans. Cook until tender and slightly browned (about 10 minutes).

Add garlic, ginger, and cilantro. Saute until aromatic (about 1-2 minutes).

Mix together soy sauce, scallions, rice vinegar, and sriracha in a small bowl to make your sauce.

Add your sauce into the pan with your vegetables. Cook until all liquid is absorbed (about 2 minutes). Serve.

Protein per recipe: 12.65g – Protein per serving: 2.53 g
Phe per recipe: 420mg – Phe per serving: 82mg

Apricot Almond Protein Bites

In a food processor or blender, pulse the almonds until a rough meal. Then add in 1/4 cup of the coconut flakes and protein powder and pulse until the mixture is a sand-like texture.

Add the apricots, vanillla extract, water to the mixture. Blend until the apricots have been cut into small pieces and the mixture will stick together if rolled into a ball.

Take 1 heaping tablespoon of the mixture (1 ounce or 28g) and form into a ball. Roll the balls in the remaining 1/4 cup of the coconut flakes and serve. Store leftovers in the refirgerator.

Coconut Cauliflower Rice

Add cauliflower florets to a food processor and pulse until rice-size pieces.

Heat large saute pan over medium-high heat and add the oil. Once hot, add the califlower rice and cook until soft, stirring occasionally, about 5-8 minutes. Cover with a lid so the cauliflower steams and becomes more tender.

Once soft, add in the coconut milk and salt. Stir to combine.

Serve.

Peanut Tempeh Stirfry

In a small bowl, whisk together the ginger, lime juice, peanut butter, tamari, chili garlic sauce, and 1/3 cup water. Set aside.

Add the oil to a large skillet over medium-high heat.

Once the oil is hot but not smoking, add the tempeh in a single layer.

Let the tempeh cook undisturbed until golden brown, about 1-2 minutes, before flipping.

Once the tempeh is golden brown on all sides, remove the pan from the heat.

Add the green beans, red onion, broccoli, peanut sauce, and 1/2 cup of water. Stir to combine.

Return the pan to low heat and cover with a lid. Let steam for 5 minutes, or until the vegetables are tender.

If needed, add 1/3 cup more of water to prevent the dish from drying out.

Crack the eggs into a small bowl and whisk together.

Use a spoon or rubber spatula to push all of the ingredients in the pan to one side.

In the open area, pour in the eggs. Stir the eggs as they cook to make scrabled eggs.

Once cooked, mix in with the rest of the ingriedients in the pan.

Turn off the heat and top with sesame seeds and green onions.

Serve with lime wedges. If desired, serve with a side of rice or cauliflower rice.

Quick Tuna Salad

Combine all ingredients into a large mixing bowl and chill for at least 15 minutes before serving.

Try this salad as a sandwich, with 2 wasa crackers, over 2 cups of greens, or however you like to eat your tuna salad.

Turkey and Apple Sausage

If baking the sausage, preheat oven to 400°F (see alternative cooking option, below).

Shred apple using a box grater or grater blade on a food processor.

Place shredded apple, turkey, Worcestershire sauce, spices, and olive oil in a bowl. Mix until just incorporated. Do not overmix.

Form 10 patties, about 1/4 inch thick.

Heat a nonstick or cast iron skillet over medium-high heat, spray well with oil spray.

Add the patties to the pan, making sure not to overcrowd the pan. You may need to cook the sausage in multiple batches. Cook about 3-4 minutes on each side until browned and no longer pink in the center.

Alternative cooking option: Line a baking sheet with tin foil and spray with cooking spray. Arrange sausage patties on the tray and bake for 7-10 minutes or until internal temperature is 165°F in the center of the patties.

Spinach & Feta Frittata – (HmF, Bariatric)

Preheat oven to 350°F and spray a muffin pan with cooking spray.

Crack the eggs into a medium mixing bowl. Whisk until well combined. Mix in the cottage cheese, spinach, and salt. Set aside.

Place a skillet over medium heat and add the oil. When hot, add the onions and peppers. Sauté for about 5 minutes, stirring occasionally, until onions and peppers are soft and lightly browned.

Divide pepper and onion mixture between the muffin tins. Using a ladle, divide the egg mixture evenly into the 12 muffin tins. Sprinkle the top of egg mixture with feta cheese. Place the muffin tins into the oven and cook for about 20-25 minutes, until egg is firm.

Allow frittata to rest for 5 minutes, and then scoop the individual muffins out onto a platter.

Serve warm or cold.

Sweet Potato Muffins

Preheat oven to 400°F (200°C) and prepare muffin or cupcake tin with cooking spray or paper liners.

In a medium sized bowl, mix both flours, baking powder, salt, nutmeg, and cinnamon. Set aside.

In a large bowl, use an electric mixer on medium speed to combine softened butter and brown sugar until the mixture is light and fluffy, about 2-3 minutes.

Using a wooden spoon or rubber spatula, add shredded sweet potatoes, eggs, milk, applesauce, and vanilla. Combine well.

Using a wooden spoon or rubber spatula, fold in half the dry ingredients into the wet ingredients until just combined, then add the rest of the dry ingredients until fully incorporated. Do not over mix!

Fill each mold 3/4 of the way up. Bake for 10-15 minutes or until a toothpick inserted into the middle of one muffin comes out clean.

Fresh Tomato Salsa (HmF)

Combine all ingredients in a large bowl and mix well. Let the mixture sit for 10-15 minutes before serving.