Archive for July, 2016

PIRI-PIRI CHICKEN WITH TANGY BLOOD ORANGE

As soon as the temperature drops and we have a cool summer day, make this chicken!!!! It’s bursting with flavor and very simple to make!

ingredients for the marinade

2547932_orig1/3 cup freshly squeezed blood orange juice

¼ cup extra virgin olive oil

1 tablespoon sweet paprika

2 tablespoons brown or muscovado sugar

2 x cloves garlic, chopped

1-2 bird’s eye chillies, sliced

1 teaspoon ground black pepper

other ingredients

1, 4 lb free range chicken

1-2 blood oranges, extra, sliced

directions

Preheat your oven to 400 degrees F. Combine the marinade ingredients in a small bowl and whisk until combined.  Place the chicken breast side down onto a food safe cutting board and using a sharp knife or kitchen shears, butterfly the chicken. To do this, cut down either side of the back of the bird, starting at the Parson’s nose, through the rib bones, and discard that bone. Turn it over and, using your hands, flatten the bird out like a butterfly. Leave the skin intact. (You can also ask the butcher to do this for you…….I did!)

Pop the chicken skin side up onto a lined baking tray atop a few slices of the extra orange and brush with the marinade, ensuring that all parts of the bird are covered. Lay a few more slices of blood orange over the middle of the chicken. Pop it into the oven and allow it to bake for 20 minutes at 400 degrees F, then lower the temperature to 350 degrees F and cook for a further 40 minutes or so, basting with the pan juices from time to time.

Cover the chicken with foil if you feel the skin is starting to burn. Rest the chicken for ten minutes before cutting it into serving sized pieces (either quarters and eighths) with salad or vegetables. Serves 4-6

(Adapted from a recipe found on http://www.bizzylizzysgoodthings.com)

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THE PLAN-PREP PAY OFF

A client of mine just came to be and said “Well……..I finally did it! I’m eating l_8332ebc0-6e6a-11e1-902e-dbba82a00004healthier and lost 6 pounds!” After celebrating with her, I asked her what happened—what changed?

She said that she finally realized that in order to be successful, she has to plan and prep.

She’s not alone. If you want to eat healthy food you have to make a time investment. Planning and preparation are crucial because it is impossible to “wing” good nutrition. This means that you’ll need to bring your lunch and some snacks with you to work. It means that you’ll  have to look at your week and create a dinner menu. It means that you’ll have to stock your fridge with fruits and vegetables. It means that you’ll have to cook more at home and go out to eat less. It means that you’ll have to shop accordingly for the plan  that you create for yourself.

While all of this takes time, being prepared means that you will avoid the number one reason for overeating: getting too hungry. Those thought-out-packed-snacks will come in handy, keeping hunger at bay, so that your next eating opportunity can be controlled and healthy.

My grown children make fun of me all the time for bringing food along with me no matter where I go.  The other day, I left the house and forgot my snack. What happened? I eventually got too hungry. So I stopped at a Walgreens and picked up some relatively healthy sea salt popcorn. It was a large bag with 5 servings. I must have eaten at least ½ the bag because I was way too hungry.

So instead of fighting the planning, embrace it so you’ll do it. Once you get in the habit, it will be become easier and easier.  The bottom line is that there is a huge pay off for the planning and the prep. You’ll feel much better and will certainly be healthier for it.

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JULIE’S “CEVICHE” ZUCCHINI SALAD

My friend, Julie, never uses a recipe and somehow manages to make amazing (and interesting) dishes. Here is one of Julie’s concoctions. The lemon and vinegar in this salad tenderize the zucchini so it doesn’t seem raw. It’s crunchy, delicious and lovely to look at!

ingredientsIMG_3995 (2)

2 lbs zucchini (can also use yellow summer squash or a combination), trimmed

the juice of 2 lemons

1 T apple cider vinegar

extra virgin olive oil

salt and freshly ground pepper to taste

1 large handful of parsley, chopped

¼ cup toasted, sliced almonds (optional)

directions

Place the zucchini flat on a cutting board. Using a wide vegetable peeler, make zucchini ribbons by slicing in the same direction. When you hit the seeds, flip the zucchini and repeat on the other side. (Discard the first slice that contains mostly skin.)

Place the ribbons in a large bowl and toss with lemon juice, and apple cider vinegar. Drizzle some olive oil into the mixture and season with salt and freshly ground pepper. Add the parsley and sliced almonds.

Refrigerate for a few hours and serve chilled or at room temperature.

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GREEK SALAD

Often we eat Greek salads only when we go out to Greek restaurants. Now is the time to make one for yourself at home……..most of these ingredients are in season and you won’t believe the difference! Incredibly delicious………a simple, must try  recipe!

ingredients greek-salad-1

¾  pound tomatoes, seeded, diced (about 2 cups)

2 cups diced seeded peeled cucumber (from about 1 large)

1 cup diced red bell pepper (from about 1 large)

¼  cup pitted kalamata olives or other brine-cured black olives, halved

¼  cup diced red onion

3 tablespoons chopped fresh Italian parsley

3 tablespoons extra-virgin olive oil

1 ½  tablespoons red wine vinegar

½  teaspoon dried oregano

¼  cup crumbled feta cheese (about 2 ounces)

directions

Toss first 9 ingredients in medium bowl to blend. Gently mix in cheese. Season with salt and pepper. (Can be made 2 hours ahead. Let stand at room temperature.)

(recipe found on http://www.epicurious.com)

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GRILLED VEGETABLES

I am a huge fan of Giada De Laurentiis and love her recipes. Here is a wonderful grilled vegetable dish. I know many people who don’t love vegetables, but do like them grilled. And if you are a vegetable fan, this will be your dish!  A wonderful accompaniment to any summer BBQ!

ingredients EI1C03_Grilled-Vegetables_s4x3.jpg.rend.sni12col.landscape.jpeg

3 red bell peppers, seeded and halved

3 yellow squash (about 1 pound total), sliced lengthwise into 1/2-inch-thick rectangles

3 zucchini (about 12 ounces total), sliced lengthwise into 1/2-inch-thick rectangles

3 Japanese eggplant (12 ounces total), sliced lengthwise into 1/2-inch-thick rectangles

12 cremini mushrooms

1 bunch (1-pound) asparagus, trimmed

12 green onions, roots cut off

¼ cup plus 2 tablespoons olive oil

Salt and freshly ground black pepper

3 tablespoons balsamic vinegar

2 garlic cloves, minced

1 teaspoon chopped fresh Italian parsley leaves

1 teaspoon chopped fresh basil leaves

½ teaspoon finely chopped fresh rosemary leaves

directions

Place a grill pan over medium-high heat or prepare the barbecue (medium-high heat). Brush the vegetables with ¼ cup of the oil to coat lightly. Sprinkle the vegetables with salt and pepper. Working in batches, grill the vegetables until tender and lightly charred all over, about 8 to 10 minutes for the bell peppers; 7 minutes for the yellow squash, zucchini, eggplant, and mushrooms; 4 minutes for the asparagus and green onions. Arrange the vegetables on a platter. The key to getting those great grill marks is to not shift the vegetables too frequently once they’ve been placed on the hot grill.

Meanwhile, whisk the remaining 2 tablespoons of oil, balsamic vinegar, garlic, parsley, basil, and rosemary in a small bowl to blend. Add salt and pepper to taste. Drizzle the herb mixture over the vegetables. Serve the vegetables, warm or at room temperature.

(Recipe found on http://www.foodnetwork.com)

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CHICKPEA AND BLACK BEAN SALAD

If you’re going to a summer BBQ and need to bring something, this is a wonderful side dish. Legumes are an excellent source of protein, fiber and complex carbs, making them extremely healthy satisfying. YUM!

ingredients

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2 cans black beans (drained and rinsed)

2 cans chickpeas (drained and rinsed)

½ red onion (chopped)

20 cherry tomatoes (halved)

½ cup fresh parsley (chopped)

½ cup fresh mint (chopped)

3 T olive oil

3 T cup apple cider vinegar

3 T cup lemon juice

Salt and pepper (to taste)

Crumbled feta cheese

directions

In a large bowl, combine the chickpeas, black beans, red onion, cherry tomatoes, fresh parsley, and fresh mint.

In a small bowl, mix together olive oil, vinegar, lemon juice, salt, and pepper. Pour over the salad and toss to coat. Top with crumbled feta cheese.

(Adapted from a recipe found on http://www.buzzfeed.com)

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