Fish Tacos....WAIT before you say eww fish just continue reading!

So we meet again! : ) I don't have much to say this time shocker I know ;-) Firstly for those of you who just read "FISH," and are totally disgusted about it just take out the fish and replace it with your chicken or steak whatever your little heart desires! ALSO I have love for my Vegeterian friends too, obviously cut the meat out and use any veggies (onions, mushrooms, zuchhini, tomatoes, etc) you love and season it the same way with my FIESTA seasoning! Not going to lie this is my new FAVORITE dish! Ask my taste testers about it on my facebook fan page - (Taste Mai) Anyway let's get started no time for a siesta it's time for a fiesta! OLE! (this recipe serves 4)

Live, Love, Laugh & EAT!
  Sarah

Start out by making the "fiesta seasoning" i recommend you go ahead and make this batch b/c it's salt-free most pre packaged seasonings contain a lot of salt! In an air tight jar/tubberware add: ¼ cup chilli powder, 1 tbsp each of dried oregano, ground/seeded cumin and ½ tsp of garlic powder. Tip: for every pound of meat you'll want to use 1 tbsp and for chilli use 2½ tbsp for every pound of meat

Next you'll want to season your fish and it doesn't matter what kind of fish I used salmon fillets (and i removed the skin prior)  4 salmon fillets at 6 ounces each I used 1½ tbsp of fiesta seasoning. (16 oz=1 lb) I just put them in a mixing bowl added seasoning and just mixed it around until it was evenly coated let the rub sit in for about 10-15 minutes or longer, and bake in the oven at 350 until cooked at your liking! I like it slightly pink so about 8-10 minutes. Once salmon is done cooking for each person they can do it them selves however they want to eat it, but take a fork and break it up it so it's like "shredded" salmon.

While your salmon is sitting in the rub start on the "slaw" all you'll need is in a large mixing bowl add ½ of cabbage shredded, 2-3 tomatoes (any kind) diced, ½ bunch of cilantro chopped, 1 onion (any kind) diced, 1-2 jalapenos/serrano minced, squeeze in 1 whole lime for juice or add it in to your liking, and optional 1 tbsp of extra virgin olive oil.

As for tortillas I used Corn Tortillias they're actually a lot better for you than your flour tortillas. I actually really wanted eziekiel tortillias but they didn't have any at Hy-Vee so the next best thing was (click on pic) you can have 2 of them! : ) now they come frozen and you want to keep them in the freezer after your done so they last longer. Just let them thaw out doesn't take long and warm them up in the microwave for about 10 seconds

Now you have all the steps to make your taco! Want sour cream? Use a greek yogurt! I made it a ranch style! 1 cup of greek yogurt add 1 tbsp each of dried parsley, dried chives, 1 tsp of dried dill weed and ½ tsp of garlic powder and mix! (I PROMISE YOU it tastes exactly like the real buttermilk ranch) you can also throw cottage cheese in the blender with those ingredients to get a dressing!

Healthy "Creamy" Tomato Soup

I LOVE LOVE LOVE Fall! The weather is just perfect to lounge around in sweats with a nice warm bowl of soup...a heatlhy one of course! ;-) Thank you to Jamie O. for her fabulous recipe!

Live, Love, Laugh & EAT,
 Sarah


Need: 
Blender
Any veggies you like!
3-4 celery stalks
1 large zucchinni
2 small-medium yellow squash
2 red bell peppers
1 red onion
1 pkg of mushrooms any kind I used baby bella mushrooms
1-2 jalapenos
4 fresh tomatoes and I used 2 cans of NO SALT roasted tomatoes (Hy-Vee Health Food Market)
1 can butternut squash puree (Open Harvest) or pumpkin puree (I used pumpkin @ Hy-Vee Health Food Market)

p.s. if you like basil you can add in fresh basil or dried basil too

Directions:

 Wash & Dice/Chop up all of your veggies it doesn't matter how because you are going to boil them until they're soft! I recommend boiling them in half water and half chicken stock or veggie stock (low sodium) that way it will give it a boost of flavor and if you don't want to use any stock that's fine just season your water with Mrs.Dash such as tomato basil, onion and herbs and salt is optional but i try to cut out as much salt as possible!

When veggies are soft scoop veggies and puree in a blender, put it back in a pot and then mix in your pumpkin or butternut squash puree and season again if needed and ENJOY!!! (you can toast up whole wheat pita bread as well or make a flatbread using whole wheat flour and water adding your favorite seasonings flattening it with your hands cooking it on a griddle, brush with a little olive oil and herbs and toast under a broiler)

1 cup is about 70ish calories, and for your "creamy" add 1/4 cup or 1/2 cup of fage greek yogurt to 2 cups of soup! 2 cups of soup with 1/2 cup of fage = 200 calories

GYRO

Okay...so my favorite after hours food to eat would have to be gyros and I know quite a few people who could agree too! : ) Might I also add the after hours price is ridiculous so why not save a few bucks and make your own and of course a healthy one!

Live, Love, Laugh & EAT,
 Sarah
p.s. pictures can be enlarged simply by clicking on them : )

Start by making your marinade first, in a small-medium mixing bowl add then whisk:

¼ cup lemon juice

2 tbs olive oil

1 tbs prepared mustard (not a fan of mustard just use ½ tbs and add 1 tsp of the next 2 ingredients instead of ½)
½ tsp dried oregano

½ tsp onion powder

1 garlic clove minced

Next take your choice of meat I used flank steak, cut the excess fat off and cut your meat ½ inch strips in the direction of the grain, and once you are done with that place your meat in a resealable bag along with the marinade and mix it around/shake it. Let it marinade for about 15 minutes if you're anxious to eat, but if not one hour is good.

While your meat is marinating you can make the yogurt sauce that goes along with it you'll need:

1 small container of 0% Fage Greek Yogurt or Plain Non-Fat Yogurt will do!

1 cucumber peeled and diced

¼ tsp dried dill (optional I can't stand dill so i went without!)

¼ paprika

¼ dried oregano

* if you like it spicy you can add Chipotle Tabasco sauce to your liking or what I used was ½ tbsp of Siriacha, you can get it now at any grocery store in the "Asian" aisle*

In a bowl add yogurt, and spices & hot sauce if desired mix well and then add your diced cucumbers to your liking, for one small container of the yogurt I added ½ a cup of diced cucumbers I just like that extra crunch in every bite

Now when you're ready to cook your meat, you can either grill, bake or pan sear it. While that is cooking you can toast your pita pocket/Ezekiel tortilla or in a pan flipping it on each side for 2 minutes each. Then once everything is done stuff your pita pocket/Ezekiel tortilla with your meat, lettuce, tomatoes, sliced onions and whatever veggies you like, (i added alfalfa sprouts) and top it off with your yogurt sauce and ENJOY!

 

 



T.L.T's

Someone came up to me and asked how on earth do you make B.L.T's healthy? My reponse...EASY switch your white bread to whole wheat or eziekiel bread, sub your regular bacon for TURKEY bacon, keep the lettuce and tomotoes, add extra sprouts even, but what about the mayo? Problem solved! My mock mayo for 3 ounces coming close to 50 calories with 5 grams of protein! You really can't tell the difference and it's quick, easy and cheap too!

Let's start off with the mayo (you'll need a blender)

Ingredients-
1 pkg of soft tofu (you can buy this at any grocery store at $2.50)
¼ cup of olive oil
2 tbsp lemon juice
1 tbsp sugar
2 tsp of prepared mustard or mustard powder (you could use honey mustard too)
2 tsp of apple cider vinegar
½ tsp of salt

Directions-
 In a blender combine all ingredients until smooth and creamy, for the tofu it comes in a block pretty much so you would want to cut it up in cubes then add into blender once done taste a bit to see if you need to add more vinegar or mustard to your liking.  You can make different flavors of mayo if you like it spicy you can add chipotle tabasco your options are endless!

As for the turkey bacon I just purchased Jennie-O's extra lean bacon and followed the cooking directions I personally like mine crispy so I broiled the bacon flipping it every 2 minutes while that is cooking I prepared my vegetables. I'm so glad I LOVE vegetables you can keep your sandwich simple with just lettuce and tomatoes, (also remember don't use iceberg there's basically zero nutrients in that type go with a romaine, the darker the better!) but I added sliced avacados and alfalfa sprouts! Alfalfa sprouts? It's like baby bean sprout it doesn't have the crunch to bean sprout but it is full of sweet flavor. There are no rules when assembling your sandwich just go for it, and ENJOY! : )

Live, Love, Laugh & EAT,
 Sarah

Quick & Easy Healthy CHICKEN ALFREDO

I'm pretty much a sucker for Chicken Alfredo all day everyday!  My favorite place to have Chicken Alfredo would be Olive Garden, but realized it was 1440 calories not including the bread sticks! Yikes! Don't get me wrong I still LOVE that restaurant! My version I kid you not takes about 10 minutes prep time and 30 minutes cook time!! Afraid? Why? Because I said it was HEALTHY therefore it won't taste the same or have it's rich and creamy texture? Remember I said I keep it real so it won't change the taste or texture I bet you wouldn't be able to tell the difference! Ask my taste testers! P.S. Bust out your blenders! Men...don't have one? I'm sure you have a magic bullet!

Live, Love, Laugh & EAT,
  Sarah

Ingredients:

3-4 Chicken Breasts (you can use, shrimp or whatever protein you're craving)
Whole Wheat/Brown Rice Pasta (any style -- penne, elbow, linguine, etc)
1- red bell pepper (again this is optional you can use it or not and use any type)
1 cup- sliced mushrooms (again it's optional and you can use any kind I used portabella because they were on sale!)
1 cup- Skim Milk
½ cup- Fat Free Cottage Cheese
½ cup- Grated Parmesan Cheese
1 tbs- Corn Starch
¼ tsp- Black Pepper
¼ tsp- Sea Salt (Optional)
¼ tsp- Garlic Powder or 1 Garlic Clove (I didn't have Garlic Powder on hand)

I would start on the Chicken Breasts first if you're trying to bring the inner Rachel Ray out! Chicken Breasts are pretty tricky to cook so they don't turn out dry so I suggest cutting slits into them first so the seasonings can be evenly dispersed and once that is done next is flattening out the Chicken Breasts so they're pretty even. Don't have a cooking mallet? Easy! Place Chicken breasts in between wax paper, and take a frying pan, sauce pan whatever and pretty much you'll "hammer," your chicken to get them nice and even that way when you bake or grill your chicken you don't have to wait for different areas of the chicken to cook since it's even it should cook the same. There is not a right way or a wrong way to season your chicken season it however you like it, my inner Asian Rachel Ray seasoned it with Mrs.Dash (Garlic & Herb/Chicken) and I popped it in the oven at 375 for 25 minutes.

While that is in the oven, in your blender add and blend for 30-45 seconds *also don't forget to start your pasta!* (cook according to directions on box)

1 cup- Skim Milk
½ cup- Fat Free Cottage Cheese
½ cup- Grated Parmesan Cheese
1 tbs- Corn Starch
¼ tsp- Black Pepper
¼ tsp- Sea Salt (Optional)
¼ tsp- Garlic Powder or 1 Garlic Clove (I didn't have Garlic Powder on hand)

While that sits for a 30-45 seconds simply dice up your bell pepper and slice up your mushrooms and in a sauce pan using a cooking spray saute your diced bell pepper and sliced mushrooms for 1½ - 2 minutes, then add the Alfredo sauce to the sauce pan on medium heat until it starts to bubble then turn to low and stir consistently until it thickens it might still look watery, but if you let it sit for 1½ - 2 minutes it will thicken up. 

By now your chicken breasts should be done simply cut it up serve with pasta and Alfredo sauce! ENJOY!

Fiesta Burger

It's FALL!!! My favorite weather of the year! Why? Simply because it's not too hot to grill out with friends and family and most importantly it's foot-ball season!!!! For the first tailgate I decided that I couldn't go wrong with burgers! It's quick, easy, and everyone loves a burger! My burger isn't your normal burger I spiced it up just a little with a black bean salad and topped it off with guacamole. It's like a fiesta in your mouth!! The benefit about this recipe is both the guacamole and the black bean salad can be used as sides/dips. I toasted up some whole wheat pita bread and made myself some "chips," and I actually just keep everything on the side just in case you get them picky eaters who just want a plain burger!! Hurry and try it, there's no time for a siesta it's time for a fiesta!

Live, Love, Laugh & EAT!
   Sarah

P.S. You can click on the pictures to enlarge it :-)

Fiesta Burger--

In a mixing bowl add--
   Ingredients:
1 lb Lean Ground Turkey or Lean Ground Beef (I used Turkey)
1 tsp Salt-Free Chili Powder
1 tsp Dried Oregano
1 tsp Cumin (ground, if not it's fine)
1 tsp Garlic Powder or you can use 2 minced garlic cloves
1 tsp Extra Virgin Olive Oil (you don't have to add this I do so your burger doesn't stick to the grill or turns dry when grilling)
1 pinch of sea-salt (optional; I didn't use it)
   OR if you want you can buy taco seasoning instead of the above ingredients to make it easier, but DO make sure it's low sodium/sugar!

Directions- Mix dry ingredients into the ground turkey and then make your patties 1 lb can make 4-6 burgers (it depends if you make 4oz or 6oz burgers) *do make them a little bigger because it will shrink* Grill on low-medium heat until cooked

Gucamole--

In a mixing bowl add--

  Ingredients:
2 avocados

1 minced jalapeno/serrano pepper

½ diced red onion (You can use any kind of onion I personally like red onions because, they're sweeter and if you don't like onions that's fine leave it out)

1-2 minced garlic cloves

½ - 1 tsp sea-salt (optional)

½ -1 tsp ground black pepper

½ - 1 lime juice (use the lime juice to your liking) *add this last*

Directions- add avocados and all ingredients, except for your lime juice.  I used a fork to break down the avocado such as "smashing" it and then the ingredients will mix easier once that is all mixed you can then add the lime juice to your liking.

Black Bean Salad/Dip--

      Ingredients:

1 can of black beans (I used no-salt beans and Hy-vee sells "Eden's" no-salt black beans in the health food market for $1.30ish)

1 can of corn (again no-salt for me and I actually didn't use canned corn I grilled 3 corn on the cob and it tastes so much better!)

½  of red onion diced

1 cup of tomatoes diced

1 yellow/red pepper diced

2 jalapenos/serrano seeded and minced

¼ cup fresh cilantro or ¼ cup parsley or ¼ basil chopped (I like to mix all 3, but I only had cilantro available)

⅓  cup extra virgin olive oil

½ of lime juice (add to your liking)

4 tbsp red wine vinegar (add to your liking)

1 garlic clove minced

1½ tsp ground cumin

1½ tsp dried oregano

¼ tsp sugar (I didn't use any)

sea-salt & black pepper to taste! (I didn't use salt)

Directions-

 canned beans drained and rinse and as for the corn just drained and in a large mixing bowl add all the ingredients in and mix! it's that simple!

Now to put the FIESTA BURGER together I did one serving of the black bean salad (1 cup) and placed my turkey burger on top of that and topped it off with a little guacamole (I only needed 1½ tsp)  (if you want a little sour cream with that use fage greek yogurt!)

 

Jicama Lasagna

Pasta has got to be one of my major weaknesses, but how does one make any type of pasta dish healthy? One of the instructors passed on a great healthy recipe and I was insipired by it.  I've been going through this jicama [hee-kuh-muh] kick, for those of you who are scratching your heads thinking what is this so-called jicama she is talking about? Well it originates from South America, and it is a vegetable that you can eat raw or cooked.  I personally like it raw it has this nice crunch like a potato chip, but has this unique taste between a carrot and a sweet apple.  Back to my jicama kick, i've been eating it this entire week practically just plain as a snack, and a light bulb turned on and I thought I wonder how jicama would taste in a lasagna? Well, I put it together and surprisingly it turned out GREAT. Still iffy about it? Well I can tell you I had no left overs! Also this recipe meat/veggie sauce for this lasagna works just as well for a spaghetti sauce just use whole wheat or brown rice noodles or jicama! : )

Ingredients:

1 lb ground turkey breast

1 jar of Sorrisos (tomato basil) any flavor tomato sauce or any other brand, I like Sorrisos, because it's low sodium/sugar/calories, and it's it made in Firth, Ne

1 tbsp extra virgin olive oil

1 medium sized Jicama (you can get this practically anywhere in the produce I know for sure any Asian grocery store it's cheaper there too)

2-3 bell peppers - diced (1 green, 1 yellow, 1 orange; you don't have to use what I used you can use all green or use red ones, it's whatever you like don't like it then don't use them!)

1 yellow onion- diced

3 garlic cloves- minced

1.5 cups of sliced mushrooms

1 small (12 oz) container of 1% lowfat cottage cheese

optional -1.5 cups of spinach




Directions-

In sauce pan add 1 tbsp extra virgin olive oil, then add 3 minced garlic cloves till lightly brown, then brown your ground turkey breast and season (I used Mrs.Dash Onion & Herb and Garlic & Herb, and black ground pepper), then add tomato sauce, and your the rest of your vegetables minus the spinach that will be for layering later. Let that cook for about 10-15 minutes on low-medium heat, basically until your veggies are slightly cooked.

Jicama- cut in half, peel and then cut in 1/8 inch slices

In 9 x 13 baking pan spray with cooking spray layer the bottom with jicama until covered and then layer with your meat sauce, layer spinach (spinach is optional!) then spoonfuls of cottage cheese wherever , and layer again with jicama and repeat and end with jicama on top with cottage cheese and bake for 45 mins - 1 hour. I like my jicama kind of crunch so I let it bake for 45 minutes then cool for and serve.  Note that it isn't like a normal lasagna where everything holds into place with the cheese and the lasagna noodles. 

Honey Miso Salmon

I know I said ceviche would be on my next blog, but I changed my mind! Reasons to eat salmon -- different source of protein besides chicken or beef, heart-healthy, and great for the skin! Our bodies need omega-3 fatty acids, and we can't generate that naturally so why not eat it for a delicious meal?

Ingredients-  *this is for FOUR 5-6 oz salmon filets* (so just cut everything in half if you have 1 or 2 filets)
4 Salmon filets
2 Tblsp Miso Paste (you can get this at store Jung Oriental Market on 33rd & O)
2 Tblsp Honey or Agave Nectar
2 Garlic cloves minced
1/4 cup water
1/2 tsp extra virgin olive oil or any oil you have at home

Directions-
As for the salmon I buy it at Hy-vee where it's cut and cleaned so I don't have to hassel with it, but for safety I would do another rinse.

In a sauce pan on low-med heat add 1/2 tsp extra virgin olive oil let that heat up, add your minced garlic mix until lightly brown, and add 2 tblsp of miso paste and whisk till it breaks down, and add 2 tblsp of honey/agave nectar and lastly add 1/4 cup of water and whisk. (The consistency isn't thick but it's a little watery) let that sit for about 5 minutes before marinating your salmon. Once that cools down pour it on your salmon as a marinate you can let it sit for an hour if you have time or add a pinch of ground black pepper, and throw it right in the oven at 325 degrees for 25-30 minutes. Keep an eye on it if you like it cooked medium or well-done.

I served it with a nice side salad (your basic pico de gallo, cucumbers, tomatoes with mixed greens I didn't use any dressing because the pico is full of flavor itself)

Live, Love, Laugh & EAT!
 Sarah

I am Sarah.....

I started this blog for my LOVE in food & health! I was the girl who had no sense of direction, but knew how to get to places by food landmarks! (see it shows how much I LOVE food!) My idea of food is that I want the taste to be there, but i want the fat and calories to be OUT! So from this I want to share my recipes and other shared recipes that you can too eat what you love, but with ONE rule = substitution. How I got started on this healthy lifestyle... I hit rock bottom at 225 lbs, I woke up one day after a heartache :-( and took my frustrations to the gym, I will say I wasn't losing weight the correct way (long story you can e-mail or ask me in person if you must know), but from that I liked the results, and was introduced to fitness guru Steve Auxier of N-10sive bootcamps and nutrition! (www.fitnesslincoln.com) From Steve's classes as well as his amazing instructors who've helped, I've somewhat dominated this weight loss battle and i'm pretty damn proud! Steve & team taught me how to workout and importantly EAT RIGHT! Before, I'd eat fast food all day, everyday! I was ordering heart attacks, junk in the trunks, thunder thighs super sized! Will I eat fast food today? Yes, occasionally afterall I am HUMAN, but I make wiser choices, and I'll blog about that later.. Anyway, they say "you are what you eat!" and i'm not telling you to give up everything, but do seek alternatives! I'm sharing with you good comfort foods, but the healthy full of flavor, and AFFORDABLE way! On an ending note...someone clever once told me "nothing good comes easy!" so from that.. if you just started... keep going you can do it, half way there...keep going one foot after the other, or reached your goal congrats to you, you did it! :-)




Live, Love, Laugh & EAT!

Sarah

P.S. coming next......CEVICHE