Posts tagged ‘tomatoes’

August 7, 2013

Heart Healthy Foods

July 1, 2013

Summer Salad with Roasted Corn, Avocado, Black Beans and Tomato

Summer means put your ovens on as low as possible or even better, don’t put them on at all. This one is the best with roasted corn but if you feel like just popping in some fresh corn, no one would blame you. The lovely basil lemon vinaigrette is versatile, so you should make a huge batch of it for other salads for a quick, refreshing dressing. There is a lot of acidity due to the lemon juice and apple cider vinegar, which is my preference, but feel free to omit the vinegar or add a sweeter one like balsamic instead and more olive oil. This salad is a great source of plant based protein, and the combination keeps you full for hours. I have a habit of making this salad and keeping it for three or four days, mixed with some baby spinach at the last minute or with some gluten free pita bread. If you are planning to store this salad, add the avocado at the last minute as it will turn brown if you cut it up and add it before.

Ingredients for Salad

1 cup roasted corn (You can roast frozen corn by steaming it and adding a couple teaspoons of olive oil and putting it in a 350 degree oven for 10-15 minutes)

1 avocado, diced

1 cup diced tomato

1 tablespoon chopped fresh cilantro or 1 teaspoon dried cilantro

1 cup black or red kidney beans, washed 

Salt and peper, as desired

Nonfat feta, if desired or cheese of choice

Ingredients for Vinaigrette 

1/4 cup lemon juice

1/4 cup extra virgin olive oil

1/2 cup fresh basil, diced

2 teaspoons apple cider vinegar


Mix all ingredients well and top with vinaigrette.



**For extra protein add cooked quinoa.

May 14, 2013

Quinoa Protein Bowl

Complete proteins, a rainbow of veggies, and the perfect post workout meal. I promise.With an array of fresh herbs and mouthwatering cheese, it satisfies everyone’s warm, salty gooey craving.


1 cup cooked quinoa, warm (1/4cup cooked) 

1 hardboiled egg, diced

1/2 cup black beans

1/4 cup white corn

1/2 avocado. diced 

1/4 cup shredded low fat or sharp cheddar, or your favorite cheese

1 cup spinach

4 cherry tomatoes, sliced

1/2 cup cooked mushrooms

1/2 red bell pepper, sliced

Pink Himalyan Salt

Freshly cracked black pepper


Assemble all ingredients together and mix well. Top with salt and pepper as desired!



April 25, 2013

Cheap Girl’s Risotto

4 cups chicken stock, low sodium or even better, homemade
3 ounces roast chicken, precooked
1 package large button mushrooms, diced

3 cups spinach
1 tomato, diced
1 cup risoni (orzo) pasta
4 tablespoons freshly grated Parmesan, 2 tablespoons for stirring, 2 tablespoons for topping
½ teaspoon crushed garlic
4 tablespoons olive oil
Pepper to taste
Pour two cups of the chicken stock into a hot saucepan. Have the stock come to a boil and pour in the ½ cup of orzo pasta. Keep stirring so that pasta does not stick to the bottom of the saucepan. In a small frypan on another burner, heat up 2 tablespoons of olive oil and throw in the diced tomato, the crushed garlic, the button mushrooms, and the roast chicken. Saute until the mushrooms are tender and the tomato has liquefied, and the skin of the tomato comes off. The chicken is already cooked so you are just warming it up and having the flavors of the tomato and garlic fuse with it.
The orzo should be creamy because of the chicken stock and it should have soaked up the entire flavor of the chicken stock as well. By this time, the tomato, garlic, chicken, and mushroom should be roasted and you can pour the contents of the pan into the saucepan with the chicken orzo. Mix well and add pepper to taste. The final touch is the Parmesan. Add on top and mix well, and add some more on top for garnish. In the end, you get a hot, small pasta with a ton of flavor and cheesy goodness. Red pepper flakes are option if you are feeling spice!



April 4, 2013

Mexican Egg Pie

Recipes are simple. Food is simple. At least it can be.I am no master at making an elaborate roast or cooking a stew (yet), but I have learned how to use so many different kinds of foods that it has made cooking much more enjoyable. Ingredients that I did not know existed, like chia seeds and coconut oil, are now some of my trusted staples. Machines that I barely used last year are now my favorite toys. I use my blender and juicer often, and I find that I hardly ever eat frozen meals or processed foods anymore. I am picky about what I eat, but it has served me well.

I like to make this on the weekend when I cook lunch for the week, since the weekend is usually when I cook. During the week, I just replenish my juices or smoothies as I need them. There is something calming in making a big batch of food. It keeps things simple, when the week is hectic enough in the first place, and I am more of a grab and go girl. I like my peppers sliced by me on Sundays, in plastic bags with a side of hummus I pack in small plastic boxes, bento style. Lunch takes me to a peaceful time. I like my green juices frozen so they last cold and fresh for me on a long day. I like plastic blue bottles that have paid for themselves, filled with green smoothies of spinach, avocado, coconut oil, frozen berry blends, mango tropical blends, or apples and pears.

Lighter than other versions, and a fiesta in your mouth (see what I did there?). The Greek yogurt adds a nice creamy touch that would probably have been added with sour cream otherwise. Avocado, as nature’s butter, adds a decadence to this dish.


1/4 cup nonfat plain Greek yogurt

6 eggs or 3 eggs and 1/2 summer squash, grated

1 avocado, diced

1 cup spinach

Parsley, as desired

Cilantro, as desired

1 cup diced tomatoes

1 cup diced red bell pepper

1/2 cup nonfat milk

Earth balance, for greasing the baking dish

1/2 cup red kidney beans

1/2 cup sharp cheddar, shredded


Preheat oven to 350 degrees, Lightly whisk eggs and Greek yogurt or egg and summer squash mixture with yogurt. add in 1/4 of sharp cheddar or desired cheese of your choice. Mix in spinach, herbs, diced tomatoes, and nonfat milk. Pour into a greased baking dish (round works best) and top with beans. Top with remaining sharp cheddar. Bake until golden on top and the frittata isn’t runny in the middle, about 20 minutes. Top with sliced avocado and serve for a breakfast for 6 or throughout the week. Great as a breakfast, lunch or dinner and has the hearty veggies and protein to keep you going.



March 11, 2013

Quinoa Egg Frittata

A veggie loaded superstar that fuels you all morning with a great combination of proteins and nutrients. Also it is so easy, you can make it for the week and it stores great in the fridge for you to warm up every morning.


Serves 6

6 eggs

1/2 cup egg whites

2 cups cooked quinoa

5 baby portobella mushrooms, chopped

1 teaspoon olive oil

6 cherry tomatoes, halved

2 cups spinach

2 sprigs parsley, chopped

1/2 cup low fat cheese, I used mozzarella

1 teaspoon pesto

2 tablespoons parmesan cheese


Preheat oven to 350 degrees. Mix everything except cheese  in a big bowl and pour into a sprayed baking dish. Top with both cheeses and bake for 25 minutes or 30 depending on your oven. Slice into pieces and eat a slice in the morning all week, or great for a crowd!



December 24, 2012

Spinach, Sweet Pea and Tomato Whole Wheat Angel Hair

You can serve this great dish with the protein of your choice. I like to serve it with some grilled or steamed chicken breast but feel free to go with mussels or shrimp.


Serves 2

1/2 package of whole wheat angel hair, I used one by Barilla 

2 cups spinach

1 cup peas, thawed if frozen

1/2 cup diced tomatoes, I used Roma

1/4 cup parmesan

Juice of 1/2 lemon

1 tablespoon olive oil


Cook the whole wheat angel hair according to package directions, it should take around seven or eight minutes. Drain pasta. Add the spinach and the peas. Add diced tomatoes. The heat from the pasta should wilt the spinach and warm the vegetables. Add the lemon juice. Top with Parmesan. Serve!





November 12, 2012

Everyone has binges

And they are normal. I was talking to some people about bad weeks and bad days they have had, and know that this is completely okay. Everyone has those cravings. What I try to practice in my daily life is that it is okay to have those cravings, and once in a while it is great to satisfy them. I have been feeling under the weather lately because i had a long work week last week and since the event they had me help out with was on Thursday, everyone ate lunch in the office and we barely had lunch breaks since the company ordered in for us. This made it convenient to quickly eat and then get back to work but take out is not the best for you. I had pizza two days last week and Mexican, and while it was delicious  I have changed my eating habits so drastically that it is really confusing for my body to get used to the oils and fried goodness that these dishes have. Here is a sample of a sample eating day for me:


Green Sunrise Smoothie

2 cups baby spinach, fresh or frozen (I usually use fresh)

1/2 banana

1 apple, cored and diced

1 pear, cored and diced


Chia Seeds

Filtered Water


Puree till smooth and add filtered water until it is a good consistency in the blender.

1 english muffin with egg whites, one Swiss laughing Cow cheese wedge with freshly cracked black pepper, tomato slices, spinach, and a smear of hummus.


Spinach Mozzarella Salad with Marinated Tomatoes and Basil

1 cup spinach

1/4 cup small mozzarella balls

Tomatoes marinated in olive oil (1 tablespoon) and freshly cracked black pepper

1 Arnold Multigrain whole wheat toast, toasted

2 tablespoons guacamole

2 slices smoked lox

1 tablespoon hummus


Spinach leaves and tomato slices with apple cider vinegar (1 tablespoon)

Kale sauteed in garlic with water

1 steamed chicken breast or steamed salmon

1/4 cup quinoa



Green tea

Laughing Cow Swiss Wedge with Honey


Hope it helps!

August 31, 2012

Wheat Penne with Goat Cheese, Artichokes, Mushrooms and Roasted Heirloom Tomatoes

I love the flavors of all of these together! What are your favorite combinations?


1/4 cup wheat penne

1/8 log goat cheese

2 artichokes, in water, chopped

1 heirloom tomato, chopped

2 teaspoons olive oil

1 teaspoon minced garlic in water

1/4 cup mushrooms, chopped


Boil pasta according to package directions. Mix all veggies in a saute pan and add olive oil. Add garlic. Brown.

August 13, 2012

Balsamic Whole Wheat Orzo Pasta Salad with Tomatoes. Feta, Onion and Spinach

Pasta Salad.

Comforting, delicious.

A carb disaster.

Refined carbs, the ones found in white pastas, are not the best for you and you should try to limit them as much as you can. And now it is so easy to because you can buy whole wheat versions for you and even veggie versions that sneak in vegetables and promote health everywhere! Whole grains are saviors and luckily they are delicious to boot.

I will admit it, I was not a huge fan of whole wheat pasta when they first came to stores. They were grainy, and I had to learn to love the texture. But love it I did and now, they are even more delicious! They are in all grocery stores now and easy to incorporate into your diet. This is a great recipe to take to a BBQ, or to surprise someone with, and as always feel free to adapt this recipe to your tastes! I love the combination of these ingredients together!


Serves 4

1 cup whole wheat orzo

4 tablespoons balsamic vinegar

2 teaspoons olive oil

10 cherry tomatoes, cut in half

2 cups spinach

1/2 cup red onion, sliced

1/2 cup nonfat feta crumbles




Boil orzo in water with the olive oil. Add spinach when you have three minutes of cooking time left. Mix well. Drain when tender according to package instructions. While the pasta is boiling, chop your onion, assemble a pan for your pasta to cool, and cut your tomatoes. After you drain your pasta, chill in the fridge for an hour. Take out chilled pasta with spinach and add tomatoes, balsamic, salt, pepper, and onion. Top with feta.

Mix well. Chill and let the flavors marinate overnight for an even better dish. Mix with 1 teaspoon olive oil before serving!


Hope you like it!