This salsa is a great accompaniment to grilled foods, including chicken, fish and tofu. Grilled bananas taste great with it too.
INGREDIENTS:
1 cup Pineapple, diced
1 cup Cherry tomatoes, quartered
1 cup Mango, diced
1/3 cup Bell pepper, orange, diced
2 medium Scallions, thinly sliced
1/8 cup Cilantro, chopped
juice of 1 lime
1 teaspoon Tamari, gluten-free, low-sodium
1 medium Jalapeno chile, minced
PREPARATION:
Put all ingredients into a medium sized bowl and toss to combine. Refrigerate for at least an hour to let flavors blend.
How much is just right? Everyone has heard by now that, whether dining out or eating at home, the average American’s plate is often filled with over-sized portions. But what exactly is a proper serving size? Here is a handy, quick guide comparing single-sized food portions to everyday items:
3 ounces of poultry, beef or fish ~ a deck of cards, or a checkbook
2 tablespoons peanut butter ~ a golf ball
an ounce of nuts ~ about a handful
1 cup cereal ~ a baseball
1 cup pasta ~ a tennis ball
1 dinner roll ~ a yo-yo
1 baked potato ~ a computer mouse
1 cup green salad ~ 1 baseball
1 serving of fruit (1/2 cup) ~1/2 a baseball, or a standard ice cream scoop
1 serving of vegetables (1/2 cup) ~ 1/2 a baseball, or a standard ice cream scoop
1 ounce cheese ~ a pair of dice
1 teaspoon butter ~ 1 “Scrabble” game tile
Another way to roughly estimate portion sizes is by using your hand (of course, make adjustments accordingly if you are way above or below average-sized!):
About one cup~ your fist
About 1 ounce meat or cheese~ your thumb
About 1 tablespoon ~ your thumb tip
About 1 teaspoon~ your fingertip
Make sure to take the “What to Eat: Personalized” quiz to learn exactly how many servings from each food group (Meats and Beans, Grains, Fruits, Vegetables, and Dairy) is right for you. Knowledge is power.
This dish is great for any brunch or lunch; serve it alongside a small salad of mixed greens. For a variation, substitute whatever veggies you enjoy in place of any or all of the ones suggested. It’s a great way to utilize any leftovers at the end of a week.
INGREDIENTS:
1/4 cup Sun-dried tomatoes
1/3 cup Water, warm
2 tsp Olive oil
1/2 medium Onion, peeled and chopped
1 clove Garlic, peeled and chopped
1 cup Asparagus, trimmed and chopped
1 cup Mushrooms, stems removed and sliced
1/2 cup Red Bell Pepper, seeded and minced
3/4 cup Artichoke hearts, sliced in eighths
1/8 cup Parsley, fresh, chopped
1 tb Basil, fresh, chopped
1/4 tsp Nutmeg, fresh grated
1/4 tsp Sea salt
1/8 tsp White pepper
1/8 tsp Chili flakes
2 medium Potatoes, red, washed and sliced very thin
1/3 cup Emmental Cheese, fresh grated
3 each Eggs, whole, large
5 each Eggs, large, whites only
1/2 cup Sour Cream, low-fat, organic
1 large Tomato, seeded and sliced thin
2 tb Asiago cheese, fresh grated
non-stick spray
PREPARATION:
Preheat oven to 375 degrees.
Pour water over the sun-dried tomatoes until fully covered, and allow to soak for about 30 minutes, or until they become soft and plump. Strain liquid off , reserving a 1/4 cup of the liquid and discard the rest. Coarsely chop the tomato.
Heat olive oil in a large saute pan. Add onions and garlic and saute on medium heat until onions are soft and translucent, about 5 minutes. Add asparagus, mushrooms, red pepper, artichoke hearts, parsley, basil, nutmeg, salt, chili flakes and white pepper and cook for another 3 minutes. Remove from heat.
Spray a 9-inch pie pan lightly with non-stick spray. Lay the potato slices on the bottom and sides of the pan, making sure to overlap them slightly and cover pan completely.
In a large bowl whisk together the whole eggs, egg whites and water to combine. Add the sun-dried tomatoes, Emmental cheese, sour cream, and whisk another 30 seconds. Add the sauteed vegetables and mix until everything is fully coated with the liquid egg mixture; pour into pie pan on top of arranged potato slices. Top quiche with the tomato slices; sprinkle tomato slices with the asiago cheese.
Bake quiche for one hour, or until very firm. Cover the top with aluminum foil after about 45 minutes, or once the top is browned. Rest quiche 10 minutes before slicing and serving.
INGREDIENTS:
1/3 cup Lime juice
1/8 cup Tamari (soy) sauce, low sodium, gluten-free
1/4 cup Wine, white
1 taplespoon Olive oil
1/2 teaspoon Chili powder
1/2 teaspoon Cumin, ground
1/2 teaspoon Coriander, ground
3 cloves Garlic, minced
1 teaspoon Honey
1/3 teaspoon Thyme, dried (or 1 tsp fresh, minced)
1/8 cup Cilantro, fresh, minced
6 each Chicken breasts, boneless and skinless, 4-5 ounces each
PREPARATION:
Mix lime juice, Tamari, olive oil, chili powder, cumin, coriander, garlic, honey, wine and thyme well in a large bowl. Put chicken breasts in shallow pan with marinade mix and refrigerate for at least 3 hours. Reserve marinade.
Heat grill. Pour reserved marinade into small saucepan and bring to a boil. Simmer a few minutes to reduce slightly and make a sauce. Grill chicken breasts, occasionally basting with some of the sauce, until internal temperature reaches 165 degrees.
Add cilantro to sauce. Serve each breast with a teaspoon or two of the sauce.
