Recipes

Here you can find any of the recipes that I talk about on the blog.  Enjoy!

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Southwest Black Bean Fritters
(derived from a recipe found in "Leslie Sansone's Eat Smart, Walk Strong)

1 15 ounce can black beans, drained
1 pkg salmon
1 egg
2 tablespoons whole wheat flour (I ended up using closing to an 1/8 of a cup)
1/2 tsp cayenne pepper
1/2 teaspoon salt
1/4 cup corn kernels (I used one ear of corns worth)
1/2 green bell pepper, diced
2 tbsp mined onion
2 tbsp olive oil

Puree the beans.  Put the beans in a medium mixing bowl and add the salmon, egg, flour, cayenne and salt. Stir until well mixed.

Add corn, bell pepper and onion.

Heat the olive oil in a non stick skillet over high heat.

Form the bean mixture into patties and place in oil.  Cook about 3 minutes on each side.

I served this with fresh veggies (carrots and broccoli) but the original recipe suggests serviving with sour cream, salsa and avocado.

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"Fresh Chicken Tacos"

3 large Chicken breasts
taco seasoning
avocado
tomato
small purple onion
small green pepper
1 cup mushrooms
2 tbsp olive oil
hot sauce
tortillas (we used whole wheat/carb friendly)
shredded cheese

Preheat oven to 350 degrees.

Sprinkle both sides of chicken with taco seasoning.  Bake until it's internal temperature is 160 degrees.

While chicken is baking, chop the onion, green pepper and slice the mushrooms.  Saute them in the olive oil.
Once done - set aside.

Shred or cube chicken (whichever is your preference).  Cut up the avocado and tomato.

Put all the different ingredients in seperate serving bowls and enjoy building your own fresh taco!

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Slow Cooker Teriyaki Chicken

Here is the recipe I started with.

I made a few changes...

1. I cut the recipe in half

2. For the sauce: after straining it I put it in a skillet and added about 2 tbsp of whole wheat flour and stirred until it thickened up.

3. I served the chicken over rice with the sauce poured on top rather than coating the chicken in it.

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Granola Bars

Here is the recipe I started with

Here are the changes I made:

*1 tablespoon (and by that I mean a scoop out of the jar with a "big" silverware spoon) of coconut oil
(even tho we have to use it a lot in place of butter since Mia can't have dairy and especially not butter it takes a LONG time to get used to the taste so I cut it down as much as possible to help that)

*cover the pan in wax paper (I found that if you spray the pan then your granola bars tend to be kinda greasy

I generally make two types at a time. One set I make using a 5 grain mix (oat, flaxseed, granola, rice and I can't remember the 5th LOL) and the other I use a premixed granola.

2.5 lbs of the 5 grain mix will make the recipe approx 2.5 times

1.26 lbs of a Granola mixes will make the recipe 2 times

To mix it up rather than cranberries I've done the following:
.13 lbs blue berries (dried)
or
.24 lbs pineapple (dried)
or
1/4 cup of raisins

I use local honey and Simplify All-Natural Madagascar Bourbon Pure Vanilla Extract (that is a little pricey but it is worth every penny).

Tip:

If you can avoid cooling them by putting them in the fridge I highly recommend that - it makes them hard as a rock at first and VERY hard to cut. It generally takes about 3-4 hours for them to cool completely - I just leave them on the counter with something draped over the top of the pans.
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Buffalo Chicken Salad

Here is the recipe I started with.

Here are the changes I made:

3 pound chicken, cooked on low for 6 hours in the crockpot (with 2 cups water, salt, pepper, rosemary) and then deboned and shredded

chopped dill instead of cilantro

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