Homemade Corn Tortilla Chips

Ingredients: 

  • White corn tortillas
  • Extra virgin olive oil
  • Secret ingredient: Cumin
  • Sea salt

Directions: 

  1. Preheat oven to 350 degrees
  2. Slice the tortillas into triangles                                                                                                                            IMG_6098
  3. Coat each triangle with a thin layer of olive oil
  4. Spread the tortillas out onto a cookie sheet lined with foil and season with cumin & sea saltIMG_6099
  5. Bake for about 8 minutes or until tortillas are browned around the edges & crispy IMG_6102
  6. I like to serve these with some black beans, salsa, and/or homemade guacamole.  You could even melt a little cheese on them to make some healthier nachos.                                   IMG_5870

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These are one of the simplest things to make.  They taste so much better than store-bought tortilla chips– the cumin makes them so flavorful– AND they are much healthier as well

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Greek Yogurt Fruit Salad

Green Apple, Strawberry, Blackberry

Green Apple, Strawberry, Blackberry

Countdown to Easter: 4 Days!

A fruit salad is the perfect colorful springtime side dish to contribute to an Easter brunch.  There are endless possibilities of fruits & nuts you can use for a colorful fruit salad

Ingredients:

  • Chobani Nonfat Vanilla Greek Yogurt
  • Your favorite chopped fruit: Such as green apple, pear, fuji apple, banana, berries
  • Chopped Pecans (or walnuts/sliced almonds)
  • Optional: Dried Cranberries

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Healthy Banana & Walnut Bran Muffins

Countdown to Easter: 5 Days!

These muffins or my Healthy Blueberry Bran Muffin recipe would be great for an Easter brunch. They are both healthy, yet also satisfy a sweet tooth (for those who gave up sweets for lent)!

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Ingredients: Yields 12 muffins

  • 1 & 1/4 c. 100% Whole Wheat Flour
  • 1/2 c. wheat bran
  • 1/2 c. oatmeal
  • 1/4 c. all purpose white flour
  • 3 Tbsp. Truvia natural sweetener (about 8 packets)
  • 1/8 c. white sugar
  • 1 Tbsp. ground cinnamon
  • 1 Tbsp. baking soda
  • 1 tsp. nutmeg
  • 1/4 tsp salt
  • 1 & 1/4 c. 1% buttermilk
  • 2 eggs
  • 1/4 c. canola oil
  • 1 & 1/2 tsp. vanilla extract
  • 2 c. banana slices
  • 1/2 c. walnuts, chopped

Directions:

  1. Preheat the oven to 350 degrees
  2. In a large bowl, combine the dry ingredients: Whole wheat flour, wheat bran, oatmeal, all purpose flour, Truvia, sugar, cinnamon, nutmeg, baking soda & salt
  3. In a smaller bowl, mix together wet ingredients: Buttermilk, eggs, canola oil & vanilla extract
  4. Add wet ingredients to dry ingredients, mix to combine without lumps, but don’t overmix
  5. Gently fold bananas & 1/3 c. walnut pieces into the batter                      IMG_5741IMG_5744
  1. To save on oil, line the muffin pan with paper liners. Spoon the batter into the pan IMG_5746
  2. Fill cups up with a little less than a cm. to the top. Press the rest of the walnuts into batter IMG_5749IMG_5748
  3. Place in the oven, & bake the muffins for 20 minutes or until batter is cooked IMG_5755

There are endless variations for these muffins such as dark chocolate chips & dried cranberries, banana & walnut, pear & pecan, peach & brown sugar and whatever other fruit & nut combination you concoct! Let me know what ingredients you try.

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Share with your family & friends!

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Asian Soba Noodle Soup with Lemongrass

IMG_1019Soba noodles are made out of buckwheat so they are high in fiber and are a good source of protein because they contain all eight essential amino acids.

Ingredients: 

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  • 5 oz. soba noodles
  • 1 large boneless, skinless chicken breast
  • 8 oz. (2 packages) shiitake mushrooms
  • 1 small yellow onion, chopped
  • 3 large carrots, chopped into small rounds
  • 2 stalks of green onions, chopped
  • 5 bok choy leaves
  • 3 stalks of lemongrass (bought at your local health food store), kitchen string to tie
  • 3 Tbsp. ginger, peeled & minced
  • 2 garlic cloves, minced
  • 2 Tbsp. soy sauce
  • 1/4 c. basil, chopped

Directions:

  1. Remove the hard outer shell of the lemongrass.  Cut into 2 inch-length pieces
  2. Press down with side of knife to open up the flavor.  Tie into a bundle with kitchen string IMG_1004
  3. Bring 5 c. water to a boil.  Chop the chicken into small cubes & add to the boiling water
  4. While the chicken is cooking bring 8 c. water to a boil in a different pot.
  5. Lower heat & add soba noodles, carrot, onion, green onion, garlic, ginger & lemon grass bundle
  6. Then chop the shiitake mushrooms & bok choy             IMG_1008
  7. Add the drained chicken, mushrooms, bok choy & soy sauce into the soup mixture IMG_1014
  8. Cook until soba noodles are done & bok choy is translucent

IMG_1018 Go here for my Hot & Sour Soup recipe

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Pork Spring Rolls

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This simple pork spring roll recipe is full of flavor and has the protein to fill you up and carry you through the day.

Ingredients:  Yields about 4 servings

  • 1 lb. pork loin cutlets
  • 1 head napa cabbage (about 3 c. shredded)
  • 1 small red bell pepper
  • 4 large romaine lettuce leaves
  • 1 Tbsp. asian fish sauce
  • 1 Tbsp. fresh lime juice
  • 2 tsp. fresh ginger, minced
  • 1 garlic clove, minced
  • 1 tsp. extra virgin olive oil
  • Pinch red pepper flakes
  • Sea salt & ground pepper

Directions: 

  1. In a large pan coat with olive oil and add pork cutlets.  Season with a little sea salt & pepper.
  2. Cook on medium high until one side of the pork is browned.
  3. Flip, turn heat down to medium-low, and cook until no longer pink, yet still juicy. Set asideIMG_5767
  4. Whisk together fish sauce, lime juice, ginger, garlic & red pepper flakes in  a small bowl
  5. Shred napa cabbage and slice red bell pepper into thin slices      IMG_5769IMG_5770
  6. Slice the pork into thin slices                                                                     IMG_5771
  7. Toss the pork with 1 tablespoon of dressing mixture                IMG_5774
  8. Toss the cabbage and red bell pepper with the remainder of the dressing                            IMG_5773
  9. Lay the romaine lettuce leaves on a plate and fill with cabbage mixture and pork.  Eat open-faced

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For my Vietnamese Spring Roll recipe, click HERE!

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Chicken with Ginger & Snow Peas

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Ingredients: 

  • 1 & 1/2 lbs. boneless, skinless chicken breast
  • 1 lb. snow peas
  • 2 sliced green onions
  • 1 & 1/2 Tbsp. low-sodium soy sauce
  • 1 Tbsp. minced ginger
  • 2 tsp. sesame oil
  • 1 & 1/2 Tbsp. extra virgin olive oil

Directions: 

  1. Fill a medium bowl with ice and water
  2. Bring a medium pan of water to a boil
  3. Boil snow peas for 2 minutes, drain, and place in ice water to chill
  4. Combine 2 tsp. of olive oil with 1 Tbsp. of soy sauce & minced ginger in a small bowl
  5. Add chicken and toss to marinade
  6. In a large pan, coat with remainder of olive oil and add chicken
  7. Cook until chicken is slightly browned and no longer pink inside
  8. Transfer to cutting board and cube the chicken
  9. In a separate bowl, combine peas, scallions, sesame oil, & the remainder of soy sauce.  TossIMG_5733
  10. Serve chilled peas with chicken & serve

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Healthy Panko Breadcrumb Chicken Fingers

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If you are ever craving something like a crunchy snack or fried chicken these chicken fingers are the perfect healthy substitute

Ingredients: Yields 2 servings

  • Panko bread crumbs
  • 1 egg
  • 1 large boneless skinless chicken breast
  • 1 Tbsp. extra virgin olive oil
  • Paprika
  • Sea salt & pepper
  • 1 Tbsp. Stubb’s all natural bbq sauce (much less sugar than any bbq sauce) photo-9

Directions: 

  1. In one shallow baking pan or tupperware container fill with beaten egg
  2. In another shallow container fill with panko bread crumbs
  3. Cut chicken into strips
  4. Dip strips of chicken into the egg container and cover with beaten egg
  5. Transfer strips and coat with panko bread crumbs IMG_5568
  6. Transfer the breaded strips of chicken to a large pan coated with olive oil IMG_5569
  7. Once one side of the chicken is brown & crispy, flip, cover panIMG_5570
  8. Cook until the other side is brown & crispy and chicken is cooked through
  9. Serve with a small side of barbecue sauce.  Other topping ideas: Bolthouse yogurt ranch dressing, natural honey-mustard or organic ketchup

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Enjoy this protein-filled healthy rendition of chicken fingers for all ages!

Healthy House Salad

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Sometimes I just crave a typical house salad with ranch dressing.  I found this great new all-natural ranch dressing made with yogurt.  It has a small fraction of the amount of fat than traditional ranch dressing and tastes even better as it is not thick and artificial.  Bolthouse Farms has a whole line of these yogurt dressings found in the chilled section.

Ingredients:

  • Romaine, Green Leaf, or Butter Lettuce
  • Diced vine-ripened or roma tomato
  • Shaved carrots
  • Diced avocado (about 1/4 an avocado)
  • Diced cucumber
  • Bolthouse Farms Ranch dressing made with yogurt
  • Cracked pepper

Enjoy this refreshing, basic salad without the guilt of a fatty ranch dressing!

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Healthy Super Bowl Sunday Nachos

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It’s Super Bowl Sunday tomorrow and everybody loves to snack on some fun finger foods during the game.

The Denver Broncos (from my hometown) are playing tomorrow, so a Super Bowl get-together is a must this year!  Enjoy these healthy nachos while watching the Broncos bring their A-Game tomorrow!

Ingredients: 

  • Flaxseed tortilla chips from Trader Joe’s or blue corn tortilla chips  IMG_4025
  • Reduced fat shredded 3-cheese-blend or monterey jack cheese
  • Black beans
  • Optional: Chicken or a lean cut of steak (such as top sirloin)

Directions: 

  1. Preheat the oven on Broil
  2. Line the tortilla chips out on a baking sheet covered with foil.  Then add black beans IMG_4183IMG_4184
  3. Top the chips & beans with cheese and place in the oven to bake IMG_4185
  4. Broil for about 5-8 min. until the cheese is bubbling & slightly toasted and the chips are browned around the edges to your likingIMG_4188

Try making different variations of these nachos varying the cheese and meats.  For tomorrow’s game, I am going to make a batch with Monterey Jack cheese, black beans & slices of top sirloin steak

Go Broncos!

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Baked Sweet Potato Fries

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Sweet potatoes are packed with vitamins A, C & B6 as well as magnesium, beta-carotene, calcium, potassium, folate and more.  They have many health benefits, however, don’t be fooled that your eating healthy when you order sweet potato fries at a restaurant…they are deep fried!

This simple recipe will give you the delicious flavor of sweet potato fries without the grease.

Ingredients: 

  • 1 medium sweet potato
  • 1 & 1/2 tsp. extra virgin olive oil
  • 1/2 tsp paprika
  • Dash of sea salt
  • Optional: Stubb’s Original All-Natural Bar-B-Q sauce

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I normally avoid sauces like ketchups and BBQ at all costs because they are full of sugar and contain many unnatural ingredients.  However, this barbque sauce however, contains only 4 grams of sugar in comparison to the 13-15 grams in most others & its made of all natural ingredients

Directions: 

  1. Preheat oven to 400 degrees
  2. Slice the sweet potato lengthwise into centimeter thick slices
  3. Drizzle with olive oil & toss in bowl to spread onto the slices.  Top with paprika & sea salt IMG_3766
  4. Place sweet potatoes on a baking sheet lined with foil
  5. Bake until edges are crispy, about 20-30 minutes depending on how crispy you like them
You can even top with a little white cheese such as gruyere fontina, havarti, or swiss.

You can even top with a little white cheese such as gruyere, fontina, havarti, or swiss.

Enjoy these nutrient-packed baked sweet potato fries

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