Fall Main Dishes Recipes Summer

Shrimp and Pesto Dirty Rice

I am always trying to come up with quick and easy, but tasty and healthy lunches and dinners.  I frequently make a big batch of brown rice on Monday and then incorporate it into different recipes through out the week.  I love brown rice because it is a complex carb and it keeps you fuller, longer.  It also provides much-needed fiber and B vitamins.

I like brown rice because of the nutty flavor and the hearty texture, but, I found this little tid-bit about it on WHFoods.com and now I love it even more…no more white rice in this family!

The process that produces brown rice removes only the outermost layer, the hull, of the rice kernel and is the least damaging to its nutritional value. The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids. Fully milled and polished white rice is required to be “enriched” with vitamins B1, B3 and iron.

So, here is a really quick recipe I made the other day for lunch using some brown rice that I made the day before.  It was filling, colorful and tasty!  Hope you like it too.

Shrimp and Pesto Dirty Rice

2 Cups Pre-Cooked Brown Rice (I prefer short grain)

1 teaspoon ground chipotle chili’s (you can use chili powder if you can’t find these)

1 teaspoon chicken boullion

1 clove fresh crushed garlic

3/4 Cup water

1/2  Cup chopped red onion

1/2 Cup chopped red bell pepper

Fresh cracked Sea Salt and Black Pepper

1 lb peeled and cleaned shirmp

2 Tablespoons Basil Pesto (I like to make a big batch and freeze it)

1/4 Cup crumbled Feta Cheese

In a medium pot over medium heat, combined the rice, chipotle powder, chicken bouillon, garlic and water.  Stir well and bring to boil.  After the rice mixture comes to a boil, cover it and reduce the heat to a simmer.

While rice is simmering, in a separate medium pan,over medium heat, sautee the onions and bell pepper with one teaspoon of olive oil, salt and pepper until thoroughly cooked and caramelized (the onion will be slightly golden at this point).  Turn the heat up to medium/high and add the pesto and stir.  Now, add the shrimp and cook for about 2 minutes…just until they are fully pink.  It is so easy to overcook shrimp, and when you do, they taste rubbery, so be careful during this part!

To serve, pour the shrimp over the rice and top with crumbled feta cheese.  Makes 2 servings.

Posted on February 4, 2011 by LindsayTarquinio · 0 comments CONTINUE READING 0
Baked Goods Dessert Fall Recipes Spring Summer Winter

Carrot Cake Cookie Sandwiches

So, today, I am throwing calories out the window…these little confections might not be the most figure flattering thing out there, but really they pack a pretty nutritious punch!
On Saturday, Gavin and I had a lazy, absolutely wonderful day.  It was sunny and 70 and we took full advantage of it.  As I said before, our friend Rich lets us use his lovely kitchen when he is out of town, or really any time I want to cook on something besides a hot plate!  So, Rich is in Aspen for 2 weeks and we have been taking full advantage of his kitchen and beautiful outdoor living spaces.  Saturday started with a nice long run to meet Gavin for brunch at Bakeshop and ended with an afternoon of cooking and baking and sitting on Rich’s back porch enjoying the evening!
One of our Saturday culinary adventures was Carrot Cake Cookie sandwiches.  Our friend Zach left for South Africa on Monday and I decided that he needed a tasty treat for his 16 hour flight.  He absolutely loves carrots and peanut butter.  During our trip to Cambodia, he probably ate carrots and peanut butter for lunch every other day.  So, I decided to blend his two favorite things together in the form of a handy, easy to eat on an air plane, sandwich.
These cookies are really the perfect snack when are craving something sweet.  They pack all of the vitamin A of carrots, all of the whole grains of oats, and all of the protein and “good fats” of peanut butter.  This recipe can be easily modified by switching out the butter for greek yogurt (add even more protein), the white flour for whole wheat, and the white sugar for honey.  Then, they would be a super healthy (not quite as moist) snack!
Carrot Cake Cookie Sandwiches
1/2 cup packed light-brown sugar
1/2 cup granulated sugar
1/2 stick unsalted butter, room temperature
1 large eggs
1/2 teaspoon pure vanilla extract
1 cups all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1/4 teaspoon salt
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon ground ginger
1 cups old-fashioned rolled oats
1 cups finely grated carrots
12 teaspoons of creamy natural peanut butter
In a large bowl combine brown and white sugar and softened butter.  Beat until light and fluffy.  Add the egg and vanilla and beat on medium speed until well combined.
In another large bowl, combined flour, baking soda, baking powder, salt, cinnamon, nutmeg and ginger and fluff with a fork until well combined.  Gradually add the flour mixture to the butter mixture and mix well.
Add the oats and carrots…stir until combined and then chill for an hour.
Preheat the oven to 350 degrees and line a cookie sheet with foil and spray with cooking spray.  Using a teaspoon, place little collops of dough 2 inches apart and back for about 12 minutes.  Cool the cookies completely on a wire rack.
Once the cookies are completely cool, gently spread 1 teaspoon of peanut butter on one cookie and then make a sandwich with a second cookie.
Store in a well sealed tupperware.  Makes 12 sandwiches.
Posted on February 2, 2011 by LindsayTarquinio · 0 comments CONTINUE READING 0
Recipes

Fabulous Fuel

In June of last year, I decided to start training for my first half marathon.  Honestly, I only really did it because my dear friend Molly asked me to train with her and I thought it would be a lovely bonding experience.  It was…we suffered through the 17 week training together…but by about week 10, something happened.  Even though my knees hurt and my IT band was killing me, I fell in love with running.  My 40 minute runs quickly became my favorite time to spend with God and my weekly long runs pushed me to depend on Him even more because it was something that I knew I could never do on my own.  One Sunday, we had to run 17 miles.  I WAS NOT A RUNNER and the thought of running 17 miles literally blew my mind…I thought it was impossible.  But, I did it, and it was such an amazing worship experience!  After mile 12, I felt like every step was being directly propelled by God.

Molly and I finished our first half on October 3rd, and after that, I was hooked on running.  I am probably the least competative person on the plant, so for me, it is not about record breaking speed…it is just “my time” and I have come to love it.  I have also come to realize the importance of fueling your body with the right kinds of foods…starting with breakfast!

Breakfast is my favorite meal of the day.  Gavin and I work from home so it is always our uninterrupted time together…I go for a run, he goes to the gym, and then we meet back at home, make coffee, plan out the day, and sit and enjoy our meal.  Monday through Friday, we eat the same thing every morning, egg whites and oatmeal.  Yes, I admit that sounds a little boring…but it has become like comfort food and the perfect fuel for any length run.  I eat 4 egg whites and 1/2 cup of oatmeal…which starts my day with 214 calories (about 300 when I add oatmeal toppings) 21 grams of protein, 3 grams of fat, 27 carbs and 4 grams of dietary fiber.  To me, it is the perfect meal to fuel any day and keep me full through lunch time!

Oats not only taste delicious…they are super good for you..here’s why: (List taken from Mr.Breakfast.com)

Over 40 studies show that eating oatmeal may help lower cholesterol and reduce the risk of heart disease. According to Quaker, all it takes is 3/4 cupof oatmeal each day to help lower cholesterol.The soluble fiber in oats helps remove LDL or “bad” cholesterol, while maintaining the good cholesterol that your body needs. In January 1997, the Food and Drug Administration announced that oatmeal could carry a label claiming it may reduce the risk of heart disease when combined with a low-fat diet.

The soluble fiber in oatmeal absorbs a considerable amount of water which significantly slows down your digestive process. This result is that you’ll feel full longer, i.e. oatmeal can help you control your weight.

You probably already have oats in your kitchen. It’s estimated that eighty percent of U.S. households currently have oats in their cupboards.

New research suggests that eating oatmeal may reduce the risk for type 2 diabetes. In fact, the American Diabetes Association already recommends that people with diabetes eat grains like oats. The soluble fiber in these foods help to control blood glucose levels.

With the exception of certain flavored varieties, the oats found in your grocery store are 100% natural. If you look at the ingredients on a canister of rolled oats, you will usually see only one ingredient… rolled oats.


According to recent studies, a diet that includes oatmeal may help reduce high blood pressure. The reduction is linked to the increase in soluble fiber provided by oatmeal. Oats contain more soluble fiber than whole wheat, rice or corn.

Oatmeal contains a wide array of vitamins, minerals and antioxidantsand is a good source of protein, complex carbohydrates and iron

The fiber and other nutrients found in oatmeal may actually reduce the risk for certain cancers.

Oatmeal is quick and convenient. Every type of oatmeal can be prepared in a microwave oven. Even when cooked on the stovetop, both old-fashioned and quick oats can usually be made in less than 10 minutes. And what about instant oatmeal… a hot breakfast in under a minute… incredible!

Oatmeal can be absolutely delicious! Whether instant, cooked on the stove or baked in the oven, the combination of flavors you can fit into a serving of oatmeal is limited only by the imagination. Visit Mr Breakfast’s Oatmeal Collection to see just 60 of the ways you can start to enjoy oatmeal today!

Oatmeal is super versatile and can taste like dessert…it is satisfying and yummy…so in honor of one of my favorite foods…I am going to start posting all of the different ways that I enjoy oatmeal!  I start with unflavored quick cook oats and jazz it up from there.  Today, I made what I like to call the Oatmeal Cookie!

Oatmeal Cookie Oats

1/2 Cup quick cook oats

1 1/2 Cups water

1/4 teaspoon sea salt

2 teaspoon Stevia (I use Truvia)

1/2 teaspoon vanilla extract

1/2 teaspoon ground cinnamon

1 Tablespoon raisins

1 Tablespoon chopped nuts of your choice (I like almonds)

**1/4 Cup unsweetened vanilla almond milk after cooking

Now, here is the best part:  You can simply throw all of the ingredients in a bowl and microwave it for 4 minutes…or throw them all in a pot and cook over medium heat until it is thick and creamy!  I love vanilla almond milk, so I top it with 1/4 cup of unsweetened vanilla almond milk.

Posted on February 1, 2011 by LindsayTarquinio · 0 comments CONTINUE READING 0
Breakfast Healthy Made Simple Main Dishes Recipes

100 Calorie Pack

Even though I have had some rough egg experiences lately…the century egg, and little birdie fetus…I have not given up on one of my favorite foods.  While eggs can be made to taste more disgusting than I ever thought possible, they can also be creamy, protein packed perfection and in the case of the baked egg cup, they are just that!

The other morning, we had our friend Zach and one of his friends over for breakfast.  Zach was our travel partner in Cambodia, and he is moving to South Africa on Monday, so we are trying to soak up as much Zach time as possible!  Gavin made some delicious whole wheat banana’s foster pancakes (I think I should enlist him has a guest blogger to share his pancake secrets!) and I made baked eggs in ham cups.  These little cups are the perfect pairing with any breakfast…they are SUPER easy to make, and packed full of healthy lean protein…one lovely little cup has only 100 calories and 17.6 grams of protein…not to mention lots of creamy, dreamy cheesy flavors.  So, whether it is Saturday morning brunch, or a quick grab-and-go Monday morning breakfast (you can throw one of these egg cups in a whole wheat english muffin for good food on the go) these egg cups are a definite winner in my book.

Baked Egg Cups

12 Eggs

12 thin slices of deli ham (round)

1/2 Cup of your favorite cheese (I used Parmesan)

1/2 Cup diced scallions

Fresh cracked Sea Salt and Pepper

Preheat the oven to 400.  Spray a muffin tin with cooking spray.  Lay a piece of ham in each hole creating a little ham cup.  Crack one egg into each hole and sprinkle with salt and pepper.

Bake the eggs for about 12 minutes…until the white is firm and the yolk is still nice and runny.

Carefully remove each egg from the muffin tin and top with grated cheese and scallions.  Serve hot!  Yield: 12

Posted on January 30, 2011 by LindsayTarquinio · 13 comments CONTINUE READING 102
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