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Cinnamon Baked Pumpkin

Cinnamon Baked Pumpkin

Pumpkin is one of the most widely grown vegetables in the world and is popular among vegans and non-vegans alike for its antioxidant properties and vitamins commonly attributed to improved eyesight. This recipe combines the goodness of pumpkin with other ingredients found in Phase 1 of the Fast Metabolism Diet Program and is served for the satisfaction of the family’s meal and those who want to lose weight.

Ingredients:

  • 1/4 cup(s) Xylitol
  • 1 teaspoon cinnamon, ground
  • 1/2 teaspoon salt
  • 3 pounds pumpkin peeled, seeded, and cut into 2 1/2- to 3-inch pieces (each about 1/4 inch thick)

Instructions:

  1. Preheat oven to 325°F. Mix together xylitol, cinnamon, and salt in a small bowl and set aside. Put the pumpkin slices in a 3-quart rectangular baking dish and sprinkle it evenly with mixture. Cover the baking dish.
  2. Bake pumpkin for 40 minutes. After that, uncover it and stir carefully then cover and bake for about 15 minutes more or until pumpkin becomes tender.
  3. Serve and Enjoy!

 

Baked Cinnamon Apple Chips

BAKED CINNAMON APPLE CHIPS

Apples are not only one of your most favorite fruits but also, it can be formed into chips making it a versatile food with its chewy and a little crunchy characteristic. Aside from that, it is also good for salads, soups, and other dishes which you think it might be delicious to the taste. In this recipe, it turns into a delicious Phase 1 delicacy cooked with the use of an oven.

Ingredients

  • 2-3 of your favorite apples
  • 3 tbsp. stevia
  • 2 tbsp. cinnamon

Method

  1. Preheat oven to 200 degrees Fahrenheit.
  2. Slice each apple into very thin slices to achieve crunchiness. Arrange two baking sheets with silicone baking mats or parchment paper in line. Lay the thin slices of apples in a manner that makes one single layer.
  3. Sprinkle stevia and cinnamon over the top of each apple slices. Place inside the oven and bake for about an hour. Turn apple slices over and bake for another 1 hour and 30 minutes.  Shut the oven off and let chips cool for another hour to crisp.
  4. Serve warm or store in an airtight container.

Baked Apple with Raspberry

baked apple with raspberry

Apple is one of our ever favorite fruits that we always find it hard to not live with, right?  But have you ever thought that an apple can actually be baked? This Phase 1 recipe is a sweet treat and at the same very healthy. Enjoy this snack and savor the unique flavor of this recipe.

Ingredients:

  • 4 green apples, cored
  • ½ teaspoon cinnamon
  • 2 tablespoons chopped dried, unsweetened or apple juice sweetened raspberries
  • ¼ teaspoon Stevia

Directions:

  1. Preheat the oven to 350° Fahrenheit.
  2. Mix the cinnamon, raspberries, and stevia in a bowl.
  3. Add the mixture to the apple accordingly.
  4. Place the apples in a glass baking dish.
  5. Bake the apple in the preheated oven for about 25 minutes or depending on the tenderness of the apple desired to achieve.
  6. Let seat and cool for a few minutes. Serve and enjoy.

Easy Baked Fajita Chicken Roll-Ups

easy baked fajita chicken roll-ups

These Baked Fajita Chicken Roll-Ups are a healthy low carb, low-calorie, paleo meal that is easy to prepare and a delicious meal for Phase 3 exercises. This dish will surely impress everyone if you serve it alongside rice, veggies or warm tortillas.

INGREDIENTS

For the Marinade:

  • 2 tablespoon of olive oil
  • 2 tablespoon of chopped cilantro
  • ½ juice of lime
  • 1 clove of minced garlic
  • 1 teaspoon of chili powder
  • ½ teaspoon of cumin
  • ½ teaspoon of dried oregano
  • ½ teaspoon of salt
  • Pinch of cayenne pepper (optional)

For the Chicken:

  • 3 chicken breasts or 6 thin sliced (¼-inch thick) chicken cutlets
  • ½ of sliced red bell pepper
  • ½ of sliced yellow bell pepper
  • ½ of sliced green bell pepper

INSTRUCTIONS

  1. In a small bowl, mix olive oil, lime juice, garlic, chili powder, cumin, oregano, salt, cayenne (optional) and cilantro then set aside.
  2. Skip to the next step if the chicken is bought in pre-sliced cutlets. If whole chicken breasts are used, slice them in 2 even longway slices and then pound it firmly into about ¼ inch even thickness using the smooth side of a meat tenderizer. 
  3. Place the chicken cutlets into a large resealable freezer bag and thoroughly pour marinade over the top surface. Allow chicken to marinate for an hour or up to overnight.
  4. Place 6 bell pepper slices in the middle of the marinated chicken cutlet, roll up and secure with a toothpick. Repeat this step until all the cutlets are rolled up. When this is already done, place seam side down in a baking dish.
  5. Use the remaining marinade to brush the tops of the chicken and bake for about for about 25 to 30 minutes at 375 degrees Fahrenheit or until the juices run clear.
  6. Serve and enjoy!

Baked Turkey Meatballs with Onions

turkey meatballs

Baked Turkey Onion Meatballs is a healthy, delicious and easy to cook for a nutritious dinner on your table in less that 30 minutes. Great as main Phase 3 dish or appetizer.

INGREDIENTS

  • 1 cup of rolled oats
  • 1/3 cup of almond milk
  • 1 pound of lean ground turkey
  • 1/2 cup of grilled onions
  • 1/4 teaspoon of garlic powder
  • 1/8 teaspoon of onion powder
  • 1/4 teaspoon of freshly cracked black pepper
  • 1/8 teaspoon of sea salt
  • 1 large egg (whole)
  • 3 tablespoons of finely chopped flat-leaf parsley
  • 1 Tablespoon of extra-virgin olive oil
  • 1 tablespoon of tomato paste

INSTRUCTIONS

  1. Heat oven to 400F.
  2. Place a rimmed baking sheet with parchment paper, or lightly spray with a non-stick cooking spray.
  3. In a small bowl, soak oats in milk until it softened for about 2 minutes. Then squeeze oats to remove any excess liquid; discard milk.
  4. Beat egg lightly in a large mixing bowl. Add turkey, oats, onions, and seasonings. Best to use gloved hands or a mixing spatula to incorporate all ingredients together. Space evenly on prepared baking sheet.
  5. Stir tomato paste and olive oil together and brush over meatballs. Prepare pan into oven and bake until meatballs are just cooked through and a food thermometer inserted into the center reads 163 degrees F., approximately 15 to 20 minutes.
  6. Serving suggestion: Serve meatballs over rice or pasta with your favorite sauce, or alone, along with a garden salad.

For dinner

Baked Salmon with Asparagus – Phase 3

baked-salmonwith asparagus

Ingredients

  • 2 salmon fillets (It is about 4 once each)
  • 1 tbsp (15ml) extra-virgin olive oil
  • Salt and pepper
  • 1 tsp dried oregano
  • 16 Asparagus spears
  • 2 (40g) slices of onions
  • 4 slices of lemon
  • 1 tsp Fresh Parsley, chopped

Directions

  1. Preheat your oven to 400F.
  2. In a medium-sized bowl, add the salmon and 1 tbsp of olive oil, then sprinkle it with salt, pepper and dried oregano.
  3. Use two sheets of foil, big enough to wrap your salmon and asparagus.
  4. Place about 8 spears of asparagus on the sheet of foil and layer your fillets over asparagus.
  5. Top them with 2 slices of onion and 2 lemon slices.
  6. Wrap the sides of the foil inwards over the salmon, and then fold the top and bottom of the foil to enclose.
  7. Place your foil packets in a single layer on a baking sheet. Then bake in preheated oven for 20 minutes. Don’t overcook.
  8. Unwrap the foil and use a large spatula to transfer the foil packets to your plate, serve warm.

Baked Zucchini Sticks – Phase 3

Finger foods are extremely popular during the Summer season. It has become one of the favorite on-the-go snacks to some of us because they are easy to prepare. Today, we’re creating a healthier version of finger foods through these Crispy Baked Zucchini Sticks.

Baked Zucchini Sticks Phase 3

This fun and creative way of representing Zucchini with delicious safflower mayonnaise will surely satisfy your cravings!

Serving Size: 4 sticks

Baked Zucchini Sticks Ingredients:

Directions:

  1. Preheat oven to 400 degrees F.
  2. Spray baking sheet with cooking spray and set aside. Combine bread crumbs and cashew cheese in a shallow dish. Combine egg white and almond milk in another dish and beat with a fork until well blended.
  3. Dip each zucchini stick first into the crumb mixture, then into the egg white mixture, allowing excess to drip back into the dish. Roll again in the crumb mixture to coat.
  4. Place zucchini sticks on prepared baking sheet; spray with cooking spray.
  5. Bake 15 to 18 minutes or until golden brown. Serve with safflower mayo and enjoy!

Baked Eggs Packed with Herbs and Cashew Cheese – Phase 3

Celebrate good health on St. Patricks! Dig in to this healthy, nutritious, green breakfast recipe called Baked Eggs Packed with Herbs and Cashew Cheese. Eggs served to be the perfect meal for breakfast while the herbs and cashew cheese enhance its rich flavor, making your breakfast simple yet extra special!

Baked Eggs Packed with Herbs and Cashew Cheese

  • Ingredients:
    3 Eggs
  • 1-3 tbsp. roughly chopped herbs – parsley, oregano, chives
  • 1 tbsp. shaved Cashew Cheese 
  • Handful of arugula
  • 2 tbsp.  olive oil
    Equipment: oven-proof dish and/or cast iron skillet & baking sheet

Directions:
1. Preheat oven to 425 degrees.
2. When oven is warm, place cast iron skillet on baking sheet. Drizzle oil into cast iron skillet and place into warm oven for at least ten minutes before prepping the rest.
3. Break eggs into a bowl, making sure to leave yolks in tact.
4. Carefully take warmed pan out of oven. Place oil into cast iron skillet and then pour in eggs. The heated skillet will immediately start cooking the eggs.
5. Quickly top eggs with herbs and cashew cheese. Place skillet back into the oven and bake for 5-8 minutes, be careful not to overcook!
6. Top with fresh arugula and rustic fresh bread. Serve immediately.

Baked Chicken with Lemon and Sweet Potatoes – Phase 3

If you and your lover are fond of eating chicken as your main dish, then why don’t you try to cook this new chicken recipe that taste like Italy? This delectable recipe will help make your Valentine’s day extra special!

Baked Chicken with Lemon and Sweet Potatoes - Phase 3

This Baked Chicken with Lemon and Sweet potatoes are heavily seasoned with spice and herbs to add rich flavor to your favorite chicken meal. Topped with starchy sweet potatoes to complete your dinner.

Ingredients: 

  • 1 whole chicken
  • 1 bunch fresh basil leaves
  • 2 lemons
  • 5 clove garlic
  • 2 scallions
  • sea salt
  • Freshly ground pepper
  • 1¾ lb. small to medium sweet potatoes
  • 2 tbsp. extra-virgin olive oil
  • ½ bunch fresh parsley leaves

Directions: 

  1. Preheat oven to 450 degrees F with rack set in middle. Remove any excess fat around chicken cavities and discard; rinse chicken and pat dry, inside and out.
  2. In a small bowl, combine basil,  lemon zest, garlic, and scallions.
  3. Season chicken (inside and out) with salt and pepper, then tie legs together with kitchen string.
  4. In a large bowl, toss sweet potatoes with oil, 1/2 teaspoon salt, and enough pepper to coat well. Cut reserved lemon into quarters and set 3 aside.
  5. Heat roasting pan in oven for 10 minutes. Remove; then put sweet  potatoes and any oil left in bowl into pan, keeping potatoes in a single layer and pushed to edges to make room for chicken. Place chicken in pan, breast-side up.
  6. Roast chicken for 20 minutes, then remove pan from oven and turn bird breast-side down. Continue to roast for 20 more minutes, then remove pan from oven and turn bird breast-side up again. Sprinkle parsley over potatoes, then stir to coat with pan drippings. Squeeze reserved lemon over chicken and put rinds into pan. Continue to roast until juices of chicken run clear when thigh is pierced with a fork, or an instant-read thermometer inserted in breast reaches 160°F, 20 to 30 minutes.
  7. Remove pan from oven; let chicken rest for 15 minutes before transferring to a cutting board. Let rest for 5 more minutes, then carve. Spoon pan juices over chicken; serve with sweet  potatoes and roasted lemon.

Baked Salmon Meatballs with Creamy Avocado – Phase 3

Baked Salmon meatballs is one of the healthiest meatball recipes you ever get to encounter. They made even better with creamy avocado sauce on top as healthy fats. This should be enjoyed on phase 3 of FMD program.

Baked Salmon Meatballs with Creamy Avocado - Phase 3

Serves: 4
Ingredients
The meatballs:
  • 1 lb. skinless salmon, cut into chunks
  • ½ medium onion, grated
  • ¼ cup of sprouted grain breadcrumbs
  • 3 tbsp minced cilantro
  • 1 egg white
  • 1 tbsp olive oil
  • 2 garlic cloves, minced
  • ¾ tsp sea salt
  • ½ tsp ground pepper
  • ½ tsp paprika
  • ½ tsp ground oregano
The sauce:
  • ¾ avocado, skin & seed removed
  • 3 tbsp coconut sour cream (see note below for the recipe)
  • 1 clove garlic, minced
  • ½ lime, juiced
  • 5 tbsp water
  • 2 tbsp minced cilantro
  • ¼ – ½ tsp chipotle chile powder
  • ¼ tsp salt, or to taste
  • ¼ tsp ground pepper

Coconut Sour Cream:

Directions:

For preparing Coconut Sour Cream:

  1. In a medium bowl, whisk together the coconut milk, lemon juice and salt until combined.
  2. Adjust salt to taste and add more lemon, if desired.
  3. Refrigerate for about an hour before serving to allow flavors to combine.
  4. Depending on the coconut milk you buy, your sour cream might end up a little grainier than dairy sour cream. You can also strain it through a fine sieve if you want it extra smooth.
The meatballs:
  1. Preheat the oven to 350 degrees F. Coat a large baking sheet with olive oil.
  2. Place the salmon in the bowl of a food processor. Pulse until finely chopped, scraping down the sides as necessary. Transfer to a large bowl.
  3. To the salmon, add the onion, breadcrumbs, cilantro, egg white, garlic, salt, pepper, paprika and oregano. Stir to combine.
  4. Using a 2 tablespoon portion of the salmon mixture, form meatballs by rolling between the palms of your hands. Place the meatballs on the prepared baking sheet, spacing evenly.
  5. Bake until the meatballs are firm to the touch and cooked through, 15 to 18 minutes.
  6. Serve the meatballs with the avocado sauce.
The sauce:
  1. In the bowl of a food processor or blender, combine the avocado, coconut sour cream, garlic, lime juice, water, cilantro, chipotle chile powder, salt and pepper. Blend until smooth.

 

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