Grilled Greek Wraps
¾ cup crumbled feta cheese (or fresh mozzarella)
(4 oz of either)
15 cherry and/or yellow pear tomatoes, halved
10 kalamata or other good quality black olives, chopped
1 medium red onion, halved and thinly sliced
2 Tbsp. balsamic vinegar
1 Tbsp chopped fresh parsley or 2 tbsp chopped fresh oregano
1 medium clove garlic, minced
2 tsp olive oil
1 medium cucumber, peeled, halved lengthwise, seeded and diced
1 large eggplant, cut into ½ inch thick slices
2 tbsp. olive oil
¼ tsp salt
¼ tsp freshly ground pepper
4 (9-10 inch) flour tortillas
1. Make salad: In medium bowl, combine cheese, tomatoes, olives, onions, vinegar, parsley, garlic and oil. Mix well. Let stand 20 minutes, stirring occasionally. Stir in cucumber, salt and pepper and let stand 10 minutes.
2. Meanwhile, prepare a charcoal fire or preheat gas grill on high. Brush both sides of eggplant slices with oil and grill, turning once, 15 to 20 minutes. (Alternatively, bake eggplant at 400 degrees F until tender, about 25 minutes). Transfer to a plate, season with salt and pepper.
3. Spray a large skillet with cooking spray, then warm each tortilla over medium heat just until soft and flexible, about 1 minute per side. Arrange 2 or 3 eggplant slices down center of each tortilla, overlapping slightly. With slotted spoon (to avoid getting too much liquid)spoon salad over eggplant, dividing equally. Fold bottom end of tortilla partially over filling, then roll into a bundle and serve.
Tips: I baked the eggplant (due to tropical storm- couldn’t grill!) and it came out great.
Adapted from Vegetarian Times magazine
How to remember meal stuff (defrosting meat, etc) during your busy mornings
Feel like you are always rushing off in the mornings, or if at home due to covid maybe you keep forgetting to take out stuff for dinner prep????
Here’s a tip. Use one of those post it note pads. For each day, for part of your meal planning write what it is you need to do. For example:
Monday, defrost fish
Tues. defrost chicken
Wed. stop at store on way home to get fresh shrimp
Thurs. marinate chicken
That way you can rip off at the end of each day/task and can be ready for the next day (and be sure to recycle!)
Nutrition 4 You, LLC
Sauteed Sea Scallops
1 1/2 lb. sea scallops (can use bay scallops also, they cook a lot quicker)
Old Bay seasoning
Olive oil to coat pan
Rinse scallops. Coat a large pan for sautéing with olive oil. Heat to medium high. Add scallops, sprinkle with Old Bay seasoning. Cook until browned on both sides, for about 10 mins. tops.
You’re done! Serve with hot rice and a side of broccoli or microwaved baby potatoes and a side salad.
Asian Chicken Salad with Noodles
Prep time: 10 minutes
Cooking time: 8 minutes
1 tablespoon sugar
3 tablespoons lime juice
3 tablespoons water
3 tablespoons low sodium soy sauce
2 tablespoons creamy peanut butter
3 garlic cloves, crushed
3 cups hot cooked linguini (about 6 oz. uncooked pasta)
8 oz. ready to eat cooked, roasted, skinned, boned chicken breasts
1/3 cup sliced green onions
1. Combine first 6 ingredients in a large bowl; stir well with a whisk. Add linguini and remaining ingredients, tossing to coat.
Yield: 4 servings (serving size 1 ½ cups)
Vegetarian option: instead of chicken add ½ cup peanuts (or can still add the nuts with the chicken if desired)
Adapted from Cooking Light
Ok, so I LOVE listening to the dr. radio show on Sirius XM (channel 110). They always have some of the nation’s top doctors on discussing all sorts of things, but especially coronavirus.
One of the interesting things a top dr./microbiologist was talking about last night was the gut’s microbiome and how that might affect being prone to getting the covid virus. (This is currently being studied, among a number of other things).
What is the gut’s microbiome you say? It’s all that bacteria that you need in there to fight off viruses and infections, cancers, etc.
I am in no way saying this is a cure, just want to make that clear. But why not improve our gut function and microbiome now since it is beneficial anyway.
How to do this? Pre- and probiotics can certainly help. How?
· Eating yogurt daily,
· getting your whole grains in:
· whole wheat
· brown rice
· legumes (black beans, chick peas, lentils, garbanzos, pinto beans, etc)
Fermented food (prebiotics):
So there you have it! Start incorporating more of these foods into your diet, and be sure to eat a varied diet to get a bit of all nutrients and you will be off to a good start!
Super Easy Vegan or Vegetarian Enchiladas
Prep: 5 mins.
Cook time: 20 minutes
1 15 oz. can enchilada sauce, divided
1 15 oz. can vegetarian refried bean with green chilies(if can’t find with the chilies it’s ok)
2 cups cooked brown rice
1 cup frozen fire roasted corn kernels (I have found great ones at Trader Joe’s fyi)
shredded sharp cheddar or Mexican cheese mix of your choice, if using (can use vegan or no cheese if vegan recipe)
8 flour tortillas
1. Preheat the oven to 350 degrees
2. Spread ½ cup of enchilada sauce in a baking dish
3. In a mixing bowl, combine the refried beans, brown rice and corn
4. Scoop a generous dollop of the mixture into 1 tortilla, add cheese if using, and roll into a cylinder, folding the ends in as you go. Place the tortilla into the baking dish, seam-side down. Repeat with the remaining tortillas
5. Pour the remaining enchilada sauce over the tortillas, and bake uncovered for 20 minutes.
Adapted from “The 5-Ingredient College Cookbook” which I highly recommend!
Healthy grilling ideas for July 4:
With July 4 upon us, here are some ideas for foods you can grill that taste great while keeping it healthy!
- Burgers: choose burgers that are grass fed and are at least 90% lean,
- Alternative Burgers: turkey burgers, salmon patties, and in addition there are a whole realm of veggie burgers now- Impossible brand, Beyond Meat, Morningstar farms, Boca, etc.
- Chicken: You can marinate chicken breasts for at least one hour before grilling in olive oil, vinegar, Italian seasoning, salt and pepper.
- Seafood: You can also grill up most types of seafood- shrimp, salmon, tuna steak, etc. Just spray with cooking spray and add a little Old Bay or Cajun seasoning for some flavoring. (Shrimp would need to be in foil or a grill basket).
- Grains: For grains, first of all, don’t forget the bun!!!! You could also serve up some vinegar based potato salad (German potato salad) and/or fresh corn, boiled. More options are quinoa, couscous or brown rice.
- Vegetables: A grill tool that might be useful is a vegetable grill basket- you can throw a bunch of vegetables in there and throw on the grill with no worries about anything falling into the grill. Or, you could just pick up or make a vinegar based coleslaw.
- Veggie kabobs are another fun way to grill vegetables- you can put cherry tomatoes, squash and any color pepper chunks on a kebab stick- spray with some cooking spray ahead of time and cook until slightly blackened. (kids could even help put them on a kabob stick). Another option is to wrap vegetables in heavy duty foil (after using cooking spray) and place on grill.In addition, serve with some fresh salad greens – and you have yourself a meal Enjoy!!!!