July 2016 archive

Coconut Lime Raspberry Chia Pudding – Phase 3

Dessert is a very important component of a meal, at least for sweets-lovers out there. To satisfy your cravings for sweets, we offer you this Coconut Lime Raspberry Chia pudding recipe, a healthy one at that! Try it out and prepare to take a bite of happiness in a glass.

Serving: 1 cup

Coconut Lime Raspberry Chia Pudding

Ingredients:

Instructions:

  1. Combine half the raspberries and the remaining ingredients in a large container.
  2. Mix well and close container. Refrigerate overnight or at least 5-6 hours.
  3. Divide into 2 bowls or glass dishes, top with remaining berries and serve. Enjoy!

 

Patriotic 4th of July Buckwheat Pancakes – Phase 1

Who doesn’t love a good pancake? This recipe will surely blow your mind away. It’s appetizing, hassle-free to make, and most of all, very healthy. Start your 4th of July right, by trying out this Patriotic 4th of July Buckwheat Pancakes for a good and hearty breakfast.

Patriotic 4th of July Buckwheat Pancakes - Phase 1

Serve: 4; Serving Size: 2 pancakes 

Ingredients:

  • ¾ heavy whipped cream (made from 3 egg whites and 2 cups of rice milk)
  • 2 cups of strawberries (chopped in halves)
  • 2 cups of blueberries
  • 4 buckwheat pancakes (Recipe here)
  • Pinch of stevia and xylitol, to taste

Instructions:

  1. To make a heavy whipped cream, mix equal amounts of egg whites with rice milk to make a low-calorie heavy cream substitute. Mix the ingredients until there are no more lumps in your mixture.
  2. Spread the heavy whipped cream on one buckwheat pancake and put strawberries and blueberries on top of it. Repeat the process as you layered the 4 pancakes.

3.Serve and enjoy!

Salmon Fish Sticks with Zucchini Chips – Phase 3

What better way to commemorate Independence Day than to be independent of unhealthy food and lifestyle choices. So, we offer you a salmon fish recipe that will sure knock off those unhealthy food ideas you have for the 4th of July celebration. Salmon Fish Sticks with Zucchini Chips are fun to make, tasty and appetizing, and most of all, very, very, healthy.

Servings: 4

Salmon Fish Sticks with Zucchini Chips - Phase 3

 

Ingredients:

  • 1 ½ cup olive oil
  • Garlic clove, minced
  • Pinch of sea salt
  • Freshly ground black pepper
  • 2 c. crushed tomatoes
  • 2 tbsp. heavy cream (3 egg whites and 1 cup coconut milk)
  • 6 large zucchini, sliced into 1/8″ rounds
  • 1 1/2 lb. skinless salmon, cut into 1″ strips
  • 1 egg
  • 1 c. almond flour
  • 2 c of sprouted-grain bread crumbs
  • Pinch of sea salt,
  • 1/4 c. chopped fresh parsley

Instructions for making heavy whipped cream:

  1. Mix equal amounts of egg whites with coconut milk to make a low-calorie heavy cream substitute. Mix the ingredients until there are no more lumps in your mixture.

Instructions:

  1. Preheat oven to 425 degrees F. Line two sheet pans with parchment paper and insert wire racks. In a medium pot, heat 1 tablespoon olive oil over medium heat.
  2. Add garlic; season with 1/2 teaspoon salt and 1/4 teaspoon black pepper.
  3. Cook until garlic is softened, 2 minutes. Add crushed tomatoes and heavy cream and heat through, 5 minutes.
  4. Using immersion blender, pulse until sauce is smooth. Turn off heat and cover sauce to keep warm.
  5. Using a mandoline, slice zucchini into thin rounds approximately 1/8″ thick. Spread zucchini into an even layer over the sheet pans. (If you do not have wire racks, place directly on parchment paper.)
  6. Drizzle with olive oil and season with salt and pepper. Roast until golden brown, 20 minutes.
  7. Meanwhile, preheat cast iron skillet with 1 cup of olive oil over medium-high heat.
  8. Prepare breading station with three medium bowls: one bowl with sprouted grain bread crumbs, another with 1 egg and 1 tablespoon water, beaten, and the third with almond flour.
  9. Season fish with salt and pepper. Coat each piece of fish with flour and shake off excess, then dip in egg and coat in breadcrumbs.
  10. Fry fish in two batches until golden brown, about 2 minutes. Drain and transfer to a paper towel–lined plate. Season with salt immediately.
  11. Serve fish sticks with zucchini chips and tomato sauce. Garnish with sea salt and parsley.

Roasted Barbeque Beef – Phase 3

A great way to celebrate the 4th of July besides firework-watching is conversations over a great meal with loved ones and friends. Hence, we offer you this Roasted Barbeque Beef recipe to grace the dinner table on this momentous event.

Servings: 8; Serving size: 3

Roasted Barbeque Beef - Phase 3

Ingredients:

  • 2 lbs beef roast (chuck, arm, pot, etc)
  • Homemade BBQ Sauce (recipe here)

Instructions:

  1. Place the beef roast with 1-2 cups water in a crockpot.
  2. Cook on low for 6-8 hours.
  3. About 1 hour before serving, prepare the sauce.
  4. Heat the BBQ sauce in a small saucepan and bring to a boil.
  5. Boil for about 5 minutes, stirring frequently.
  6. Remove the beef from the crockpot and drain off the excess liquid and grease.
  7. Using two forks, pull the beef apart into long strings.
  8. Place the beef back into the crockpot with 2/3 of the sauce.
  9. Cook on high for 30-45 minutes, or until ready to serve.
  10. Serve with additional BBQ sauce, if desired.

 

Sweet Potato Balls Recipe – Phase 3

This Sweet Potato Balls recipe is for all potato-lovers out there. Mouthwatering, appetizing, and very easy to make. So roll up your sleeves, bring out the cooking wares, and let’s start cooking.

Sweet Potato Balls Recipe - Phase 3

Yield: 10-12; Serving: 4

Ingredients:

  • 1 cup cooked and mashed sweet potatoes (about 2 medium size potatoes)
  • 1 cup packed grated beetroot (about 2 medium sized beetroots)
  • 1 large onion, finely chopped
  • 2 green chilies, finely chopped
  • 1 clove garlic, finely chopped
  • 1/4 teaspoon turmeric powder
  • 1/2 teaspoon cumin powder
  • a small bunch of chopped coriander leaves
  • 1/4 cup almond flour
  • Salt to taste
  • 1 cup Olive Oil

Instructions:

  1. Heat a teaspoon of oil in a heavy bottomed pan; add in the chopped onions and garlic. Saute until the onions are translucent and soft. At this stage, add in the grated beetroot, turmeric powder, salt and cumin powder.
  2. Cover the pan and simmer on low heat until the beetroot has turned soft.
  3. Turn off the heat and allow the mixture to cool completely. Once cooled, add in the almond flour, mashed sweet potatoes, coriander leaves and green chilies. Check the salt levels and combine all the ingredients well.
  4. Make small lemon sized balls and keep aside.
  5. Place the balls in a baking tray and into the preheated oven (200 C). Bake for about 30 minutes or until you see the balls beginning to turn brown/golden.
  6. Prick the balls with a toothpick to check if it comes out cooked and not raw.
  7. Turn the oven off and serve the balls with your favorite FMD compliant sauce.

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