Categories
Food

Millie’s Black Bean Salsa

This is one of my friend Millie’s favorite dishes.  It’s a light, refreshing, sweet & savory any-time-of-the-year salsa!  It can be used as a garnish over chicken or fish and altered with a little spice.  Best of all… it is super easy prepare.

1 can of cooked black beans, drained and rinsed
1 can of pineapple slices or 1/2 fresh pineapple, finely diced
1 can of corn, drained, or thawed frozen corn
1 medium red onion, finely chopped
1 bunch of fresh parsley, finely chopped
Juice of 1 fresh lemon
Kosher salt and black pepper to taste

Tip: substitute black pepper for 1/4 tsp cayenne pepper for a bit of a kick!

Directions:
In a large bowl, mix all ingredients. Incorporate well. Add salt and pepper to taste. Serve with toasted whole wheat chips or tortilla chips.

Zulay Santana

Categories
Food Food + Recipes

Sesame Coated Asparagus with Roasted Sweet Potatoes

Sesame Coated Asparagus with Roasted Sweet Potatoes
Directions:

1 bunch Asparagus, ends cut
1 large sweet potato, coarse chopped, skin on
1 tbsp kosher salt
1 tbsp black pepper
1 tsp cumin
3 tbsp Olive oil
1 tsp sesame oil
1 tspn sesame seeds

Preheat oven to 450•

In an oven-safe dish, combine sweet potatoes, 2 tbsp olive oil, 1/2 tsp salt, 1/2 tsp pepper and cumin. Be sure to coat potatoes well. Bake for 25 min, uncovered.

In a large or medium or large skillet cook asparagus with the remaining olive oil, sesame oil and sesame seeds over medium heat. Coat stalks well. Season with salt and pepper.  Cook for 3-4 minutes.

Tip: Snap one of the asparagus stalks in half. Wherever it breaks naturally is where you should cut the ends of the others. To make it easier, align them and then cut.

Zulay Santana

Categories
Food

Turkey Burgers with Avocado Salad

The burger’s gone healthy… and kept all it’s flavor!  This is an easy and quick recipe that will satisfy that “burger craving” but still keep you on track to a healthier you!

Yields: 4 servings

1 package of ground turkey

4 Whole wheat burger buns or whole wheat sandwich thins

1 tbsp, kosher salt

1 tbsp, black pepper (optional)

¼ tsp, dried oregano

¼ tsp, garlic paste or ½ tsp garlic powder

2 tbsp dried or fresh parsley, chopped

2 Haas avocados, coarsely diced

2 tomatoes, coarsely diced

1 red onion, finely diced (optional)

2 tbsp lemon juice or 2 fresh limes

2 tbsp olive oil

Directions
Season ground turkey with ½ tbsp kosher salt and black pepper, oregano, garlic and 1 tbsp parsley and half of the diced onion.  Mix and incorporate all ingredients well.  Divide in to 4 equal parts and roll each part in to a ball.  Heat skillet (medium), stovetop or countertop grill.  Add 1 tbsp olive oil to stovetop cookware.  Flatten each portion in to a patty to about 3/4” in thickness and create a slight dent in the center of each patty with your thumb.  Place in to pan and cook on each side until browned (about 7 minutes).

In a medium bowl, mix avocadoes, tomatoes, remaining parsley, onions and olive oil.  Squeeze lime juice over ingredients or pour lemon juice over ingredients. Mix with a fork until well incorporated.

Toast burger buns or sandwich thins, if desired.

Top burgers with cheddar cheese or shaved Parmesan,  Romaine lettuce or spinach if desired.

Enjoy!!

Zulay Santana

Categories
Food

The Green Smoothie

This is a smoothie that brings you the best of both worlds- daily servings of fruit and veggies!  Feel free to add other fruit as well such as mango, strawberries, or blueberries.

1 large handful of fresh spinach, rinsed
1 cup of 2% or whole Organic milk
1 banana, coarse chopped
2 tbsp honey

Blend together spinach and milk until spinach is well dissolved.  Add banana and honey and blend until mixture is smooth.  Serve and enjoy!

Zulay Santana

Categories
Food

Spinach Noodle Soup

3 cups water
1 chicken bullion
2 handfuls of fresh spinach
1/4 tspn garlic paste or 1/2 tspn garlic powder
Salt and pepper to taste
8 oz. Small egg noodles (substitute with whole wheat noodles of preferred

Directions
In a large saucepan, bring water to a boil. Add chicken bullion, garlic and let simmer for 5-6 min. (Until bullion is diluted).

Add noodles and cook until tender (about 6 min.).

Add spinach and cook for 1 minute. Season with salt and pepper if desired. Serve immediately.
ENJOY!

Zulay Santana

Categories
Food

Chicken & Pasta Summer Salad

2 large boneless, skinless chicken breasts OR
4 thin sliced boneless, skinless chicken breasts
1 16 oz. box of tri-color Rotini (also substitute with whole wheat pasta, Penne, Rigatoni or Orzo)
1 bunch of fresh broccoli, chopped
3 lemons or
4 tbsp. lemon juice
4 tbsp. olive oil
1 orange bell pepper, thinly sliced
1 yellow bell pepper, thinly sliced
1 tbsp kosher salt
½ tbsp black pepper
½ tspn garlic paste or 2 tsp. garlic powder
½ bunch of flat leaf parsely (optional), finely chopped

Directions
1. Slice large chicken breasts in half, in thickness. Leave thin-sliced chicken as it is.
2. Place the chicken in a Ziploc bag or container and season the chicken with kosher salt, black pepper, garlic and lemon juice. For best results, let the season the chicken the day before and let sit in the refrigerator overnight. Heat 2 tbsp. of olive oil a large skillet on medium heat, stovetop grill (or counter-top grill) and cook chicken. Make sure to not let the chicken overlap. Brown each side (5-7 min). Remove chicken from pan once it’s cooked and let it sit on a plate and cool down.
3. Boil pasta in salted water until al dente (still slightly firm in texture). Drain and let cool.
4. Boil broccoli in heavily salted water for 4 minutes (until bright green). Soak the broccoli in cold water or ice water immediately after to maintain crispiness.
5. Place all ingredients in to a large bowl. Squeeze juice from the lemons over all ingredients. Season with remaining olive oil, kosher salt and black pepper. Toss all ingredients together with a cooking spoon, until completely mixed. Add additional salt, pepper and lemon juice to taste.
6. Enjoy!!
Zulay Santana

Categories
Food

Shrimp Poi Poi With Sesame Broccoli

Medium or large shrimp, deveined and tail off
1 bunch of fresh broccoli, chopped
2 rounds of whole wheat pita
2 1/2 tbsp Olive oil
2 tspn garlic powder
1 tspn dried parsley (optional)
1/2 tspn Kosher salt
1 tspn sesame oil
1 tspn sesame seeds
1 tspn paprika
1/2 tspn red pepper flakes
Your favorite hummus

Directions
Preheat oven to 350•

Season shrimp with pepper flakes, paprika, 1/2 tspn garlic powder, and 1/4 tspn salt. Let marinate.

Coat each piece of pita bread with 1/4 tspn salt, Olive oil and season each with 1/2 tspn garlic powder. coat well and evenly. Slice bread in to 2″ chunks and place on aluminum foil or cookie sheet. Bake for 8 min. Remove and let cool.

Bring approximately 3 cups of water to a boil and salt heavily. Cook broccoli until bright green in color, about 2 min. Drain immediately and let cool in a bowl of cold water.

Heat 1 tbsp olive oil in a medium skillet. Add broccoli and season with salt & pepper to taste, sesame oil, 1 tspn garlic powder. Coat broccoli well. Remove from heat.

Heat remaining olive oil a medium skillet on medium/high heat. Add shrimp and cook on each side for 3-4 minutes. Remove from heat.

Serve shrimp alongside broccoli and pita chips with hummus.

Enjoy!!
Zulay Santana