Quinoa Turkey Sushi

Does anyone else love seaweed party wraps as much as me?

They are awesome. You can eat them plain or dress them up. Verity in my food is always a plus.
This dish seriously came as a last minute desire to use up some deli turkey and left over quinoa, oh and of course, eat some seaweed!!!

Honestly, I can only handle tempura sushi. Just not the biggest fan of sea food. But the idea of filling and rolling food in seaweed, genius.

So I give you these.

Super easy. Very versatile. Delicious.

So grab your fillings and make some rolls

Ingredients:
~1/2 cup quinoa, cooked
3 sheets of dried seaweed
3 slices of deli turkey
6 cherry tomatoes
3 slices of cucumbers
soy sauce, optional.

Directions:
*It helps to have a sushi rolling mat but if you don't have one don't worry, I didn't use one either.  *

Lay out a sheet of seaweed and spreed a spoonful of quinoa onto the sheet using the back of a spoon. Try to cover all the seaweed with your spread quinoa leaving one edge free.

 

Lay your turkey then veggies int the center of your sheet. 

Using rice vinegar or just water, moisten the edge you left free.
Now, fold the cover in quinoa end  end of the roll to the middle and tuck under your turkey/veggies.
Gripping the now tucked end pull back a little and then continue to roll forward using the palms of your hands until you make a nice roll.

Using a very sharp knife, cut roll into bite size sushi and drizzle with some soy sauce.
*Check out this sushi rolling video from Noms for the Poor. It may help my descriptions:

Done.

Enjoy!!!

High Protein Black Bean Burgers

Want more protein in your daily diet without the meat?

These black burgers are for you!

Now normal black bean burgers, like these ones I've posted about before, do have protein AND are a great substitute for a meatless meal;  However, if you're like me and weight lift, you often need more than just 4-5grams; you need something in the teens and beyond.

Done.

These Burgers have 14g of protein thanks to protein powder.

These burgers were truly an experiment, but I'm glad I gave it try, because they are delicious!

I usually have three types of protein powder on hand: Whey French Vanilla Creme, Whey Mocha Cappuccino, and Chocolate Supreme Casein. I usually drink the Mocha Cappuccino powder with some almond milk, and I usually make some kind or dessert with the casein, but I generally reserve The French Vanilla Creme Whey just for baking purposes. It bakes really well and, of course, adds more protein! But as you can imagine, it is on the sweet side, but it was my best option out of three so threw it in.

I admit, I was worried my burgers would come out sweet, but I added in a little sirracha and that sweetness from the powder was masked up real quick.

Bonus:  these burgers are so easy to make.
Make some!

Ingredients:
1 can black beans, drained and rinsed
1 scoop your preferred protein powder, (I used French Vanilla Creme)  
2 tbs your favorite salsa
3 cherry tomatoes
1 1/2 tbs garlic, minced (~3 cloves)
3 tbs cumin
1/4 tsp salt
1/8 tsp ground pepper
1/4 cup egg whites
1 tbs sirracha

Directions:
Smash black bean in a bowl.
Quick blend everything else in a blender/food processor-- Chunky is okay!
Blend black beans and blended ingredients in a bowl--it will be liquid-y.
Scoop out ~1/4 cup mixture and pour onto a parchment lined baking sheet into a patty form.
Repeat with the remaining of the mixture.
Freeze for 2 hours until patties are frozen solid. Remove from sheet and store in a freezer safe container or bag.

To cook:

Slightly oil a small skillet and cook frozen patty 5-7min on each side.

Enjoy!

Nutritional Information: 

~1 Patty

136 cal * 22 carbs* 1g fat *14g protein* 5g fiber 

Easy Puff Pastry -NO BUTTER

 

Wow, what an adventure this recipe was. 

I was seriously on the hunt for a flaky, but durable, and healthy pastry dough for days. 

No such luck.

Every blog I read, every thread I browsed,
the response was: use butter or fail.

Luckily for me, and hopefully for you, I am a strong willed and very determined woman so I decided to experiment and make my own. 

My butter replacement: coconut oil! 
(full of good fats, healthy nutrients, and a whole host of other health benefits, google it!)

I pulled directions and tweaked ingredients primarily from 3 blogs: Annie Eats, Lick The Bowl Good, and Smitten Kitten.

 I spent a tedious amount of time making sure everything was going alright, but alas, created my masterpiece;

Yes, 
to me, 
a honorable 
and Healthy feat.

I was so so proud of myself in the end, 
but after that long ordeal I truly felt I could have skipped the 1 hour refrigeration step the pastry bloggers called for.

My dough was very pliable and ready to use by the 3rd turn, but I followed their instruction just to be safe.
But my end result was unworkable, cold dough that I had to put in the oven while it preheated just to get it to roll out.

I don't know if it was because I used coconut oil instead of butter, but if you follow this recipe I left the 1hr in the fridge OUT--less time for you!

The outcome of my delectable dough was a slightly denser (perfect for my durable demand), but quite flaky, buttery tasting, delicious puff pastry.

Give it a whirl--or turn!

Ingredients:
2 cups all purpose flour
1tbs sugar
1/2 tsp salt
1 cup coconut oil, solid*
1/4 cup ice water
2 tbs milk

 *I broke it down into 16 tbs

Directions:
In a large bowl or food processor, blend/pulse together flour, sugar and salt. Add 4 tbs of coconut oil at a time and pulse until mixture resembles small peas.--You could blend with a pastry blender or 2 forks if you don't have a food processor.

Dump into a large bowl and do a quick swish mix with your hands.
Add 2 tbs of water, and gently mix in with dough. Add 2 tbs milk, and gently min in with dough, add last 2 tbs of water and gently mix in with dough. Dough should still be crumbly but with when pressed together will hold.

Dump dough onto a clean surface. Keep in mind, the dough will be crumbly.

Fraisage dough--quick inward strokes with the palm of your hand.

Mold dough into a ball and Fraisage again. Dough should start to stick to itself.

Mold dough into a 8x4 square and wrap in plastic. Refrigerate for 30 min.

Once refrigerated, place dough on a lightly floured parchment paper and roll into a rectangle (~ 15x10).

Fold dough lengthwise into thirds.

Starting from the long end, roll up dough up into a coil

Gently roll over coil to connect seams. ~6x5 rectangle: 
Your 1st turn.

Repeat the rolling out,folding, and coiling for a 
2nd and 3rd turn.

 (notice the dough is smoother the 2nd turn)

Dough should be very malleable and smooth at this point and you have two options:

Either start shaping for your recipe or wrap dough in plastic to either set in the fridge until ready to use, or freeze.

Dough bakes well at 350 F.

ENJOY!!!!

Stuffing Bread Cakes

Alright,

The big Turkey-Day passed us by and hopefully it was wonderful and full of joy and good memories with those whom you love. Mine sure was.

My contribution to the thanksgiving feast was the stuffing, or dressing--what they call it if it is not "stuffed" in the turkey, I didn't know this.
So when it was wasn't all devoured...I MADE A LOT...I had to take home the extras.

 
They also sent me home some turkey and, of course, what do you make with left over turkey from Thanksgiving? Make sandwiches!!!

So I decided to use my extra stuffing and create a "slice" of bread out of it. It came out more like a bread cakes but...

THEY WERE SOOOO GOOD!

Add some turkey and any other left overs and enjoy your mini feast.

Ingredients:

Leftover stuffing
Cooking spray (I used my misto which is filled with water and olive oil)

1tbs flax seed, ground + 3tbs water (You can use an egg too)

Directions:

Mix your flax seed with the 3tbs water. Let sit for 5 min.
Now heat small pan to medium  heat.
Grab a handful of the stuffing and place a plate or cutting board--any working space will do.
Spoon a few scoops of the flax seed mixture onto the stuffing. Get it wet!
Grab the bread and smush it together. It will get gooey, that is okay. Mold it into a "slice" of bread.
Since it is mushy it should mold easy, if not add more of the flax seed mixture.

Spray one side of the "slice" with cooking spray and  place that side down in the pan.
Let cook for 4-5 min.
Before you flip, spray the top side with cooking spray, then FLIP!
Cook for 4-5 more min.

***Mine did crumble a bit on the edges during the flip so I spooned a little bit of the flax seed mixture into the crack of the break and then pressed together the bread with the spatula. Worked like a charm***

Remove from heat and top with whatever leftover dressings you want!

ENJOY!!!!

Quinoa Chili

I have wanted to buy and make something out quinoa (Keen-wah) since I learned about it MONTHS ago!!!! Seriously, Months! So finally, when a dear new friend of mine offered to let me join her for a Costco trip (the glorious bulk store of the world in my opinion) I knew I was going to splurge. 

Go BIG or go home. 

So after reading around on the inter-web and being chilled to bones recently with the cold weather brewing I went for a easy to make chili.

Gluten Free, protein enriched, and fiber-full this seed from the Andes is a blessing to us health foodies who want a full stomach.

Follow the first 5 steps to get plain quinoa that you can make any recipe with, follow the rest for the chili.

Ingredients:
1/3 cup quinoa
1 cup water
1 tsp cumin
1/4 tsp salt
1/4 tsp pepper
1 tsp garlic powder
1 tsp onion flakes
1 tsp paprika
1/2 tsp oregano
1/2 tsp red pepper flakes
chopped chili pepper (only if you want some more spicy)
1/3 cup black beans
1/4 cup diced tomatoes + some juice
1/3 cup corn

Making Quinoa

1. Measure out 1/3 cup Quinoa seed and rinse VERY VERY VERY VERY WELL. 2 min Min under constant, handled seed, cool water. Doing this step helps get rid of bitter taste many find when they cook it straight out the bag.
2. Drain 
3. Heat 1 tsp olive oil on medium-high and add rinsed quinoa. Cook for a minute or so, till water is evaporated and Quinoa is toasted.
4. Add the 1 cup of water and bring to a rapid boil for 5-8 min
5. Either add flavoring (chicken broth, sat, etc) or simply reduce heat to medium low 10 min.
6. At 5 min of that simmer, add beans and spices. 
7. At 8 min of that simmer add dices tomatoes
8. At 10 min at corn and pepper and turn heat to medium-high
9. Cook for 1-2 min for rest of water to evaporate. NOT ALL THE WAY, just enough to keep everything moist not runny. 
10. Reduce heat to low while serving.

Top chili with a dollop of plain Greek yogurt and shredded cheese. 

Enjoy!!!!

Funny short story: 

This pepper:

  was the hottest pepper I have ever eaten. 

My mouth burned for 1+ hours afterward.   

Turkey Bacon Ranch Wrap

I know what you're thinking.....

Ranch?

Bacon???

Tortilla????

HEALTHY?????  

YES I SAY. YES. If you make it like this:

 

Ingredients:

1 medium-large tortilla, big enough for wrapping (I used my homemade tortillas)
2 slices of cooked bacon
1 1/2 slice of deli sliced turkey
2 tbs shredded cheese (I used colby-jack...but you can use any flavor)
1 tsp ranch mix
1/4 cup ranch (the dip mix, NOT the salad dressing mix)
1 tbs milk (any...your choice)
handful of greens (spinach, romaine, leafy green...etc.)
3-4 cherry tomatoes

Directions:
- Mix ranch mix, milk, and Greek yogurt to make your Ranch. (You will have plenty of extra...use on a salad its awesome and WAY healthier)
- Lay tortilla flat and top with 1 tbs-ish ranch mix, then shredded cheese.
- Put in the microwave for about 20-30 sec to melt cheese
- Then add greens, cooked bacon, and turkey--I Microwaved the turkey for 15-20 just to warm since everything else was. 
- Top with tomatoes. 
- Roll tortilla into a burrito. 
- Cut in half to see your awesome layered creation. 

EAT!

ENJOY!!!!!

 Nutrition Information: 

~255 Cal * 24 carbs * 4 Sat Fat * 16 g Protien * 3 g Fiber 

French Bread Pizza

Yes. 

This recipe couldn't be any easier, but is my husband's go-to food at the fair,

so I thought I'd make it at home and of course healthier. Turned out amazing. 

Especially since my husband made the sauce.

 His sauces are delicious!

****This recipe's ingredient measurements  are truly based on what and how much you want. Add as little or as much as you want, substitute and add to your heart's content.****

 Ingredients:

1 loaf of French Bread (we used Italian it was bigger)

 Marinara Sauce (we used my husband's homemade)

2 handfuls of Turkey pepperoni

 2 cup mozzarella cheese

Handful of shredded spinach

2 tbs olive oil

 Directions:

Preheat oven to 450 degrees 

Foil a baking sheet

 Slice the bread in half and oil top of loaf edges and soft part 

 Bake for 5 min until loaf has lightly golden edges

Add marinara sauce to the loaf

Top with cheese 

then layer with pepperoni and shredded spinach

 Bake for 7-9 min until cheese is bubbly

Slice and Enjoy!

No Sweets Week: Update!

HORRAY!!!!!!

Well I made it through....

I will admit it did get hard on the weekend due to my husband and I's date night, dinner with friends who made an awesome chocolate chip rice crispy and ice cream dessert (right?), homemade cookies etc., etc. BUT I did it. Come monday I felt wonderful and guess what?

- 2 lbs! AGAIN

Man I am telling you it does something. :)

So my friends who wish to have health boost give the no sugar for a week trial a try and let me know how it works out for you!

Happy Healthy Living Friends.

READ WHAT I DID {HERE}

~Felisha

Greek Yogurt Chicken Parm Bake

Are you ready for this? 

5 min prep dinner!!!! 

 

I know, I know you  I'll give you some time to collect yourself

. . . . . . . . . . . . 

Alright, 

Now, this is an awesome, very healthy, melt-in-your-mouth, chicken dinner that everyone will love. (my husband sure does!)

Apparently the original recipe uses mayo, but I found this amazing recipe from Life of Meg, which substitutes the flubber for greek yogurt!



One can never go wrong with greek yogurt  
(my new food obsession!) 

Seriously. 

Ingredients:

• 4 chicken breasts
• 1 cup plain Greek Yogurt
• 1/2 cup Parmesan cheese, shredded or crumbled
• 1 tsp garlic powder*
• 1/2 tsp salt*
• 1/2 tsp pepper

               * I have just used 1 tsp garlic salt instead of garlic powder and salt before.

Directions: the 5 min part

Preheat Oven 375

Line a baking sheet with foil (TRUST ME, DO THIS and you'll thank me later when your not trying to scrub of cooked cheese on a pan...we've all been there) and spray with cooking spray. ( I used my misto!)

Mix greek yogurt, Parmesan cheese, garlic powder, salt, and pepper in a bowl.

Pat dry chicken and coat in yogurt mixture (both sides). 

Lay on baking sheet. 

Bake for 45-50 min until golden brown spots appear on chicken.

TIP: Around 40-45 min carefully dump juices that have accumulated in the pan--this will help reduce burning

TIP: Turning oven to broil for 1-2 min (AFTER DUMPING JUICES) will help create those savory
brown spots. Be careful to watch everything on BROIL so it doesn't burn.

Pair with some delicious veggies.

ENJOY!!!!

Nutritional Information: the really awesome part

serving 1 baked chicken 

215 cal*3 carbs*4 sat fat*23g protein*2 g fiber

Roasted Chickpeas

Sometimes we just need a little crunch in our life. 

Don't go for the chips.

 Go for the Chickpeas. 

Your body will thank you later. 

They can be made sweet, spicy, salty...pretty much anyway that you can concoct in your mind and toss in a bowl with them you can have. 

So make em'!

Ingredients 

• 1 can Chickpeas (Garbanzo beans)
• 1 tbs olive oil
• 1/2 tsp salt
• 1/2 tsp pepper
• 1/2 tsp paprika
• 1/2 tsp garlic powder
• 1/2 tsp cumin
• 1/2 tsp ground mustard 

Directions:
Preheat oven to 400 degrees.
Rinse Chickpeas in a colander, and then dry VERY WELL. (they will turn mushy if not)
Mix spices and olive oil in a small bowl. 
Add chickpeas into mixture and toss well. 
Lay on a baking sheet and place in oven. bake for 30 min or until crunchy. After the first 20 min or so shake pan to make sure they don't burn. Repeat as you see fit. 
   

ENJOY your very healthy protein enriched snack!

Nutrition Information:

 Makes about 5 severing. Serving size 1/4 cup.

100 cal* 14 carb* 0 sat fat* 4g protein* 4 fiber