SimplySenia

I prefer homemade dressing versus store bought. I also love avocados. Here is a recipe for a dressing to try out.

This is what you will need:
1 Avocado

1 clove Garlic, peeled

¼ cup roughly chopped cilantro

¼ cup sour cream

1 tablespoon fresh lime or lemon juice (or white vinegar)

3 tablespoons Olive Oil

¼ teaspoon Kosher Salt

¼ teaspoon Ground Black Pepper

Water (to thin sauce)

Directions:
Place all the ingredients In a food processor or blender.
Process until smooth, stopping to scrape down the sides a few times.Thin the salad dressing out with about ⅓ cup water (give or take) until it reaches a desired consistency.
Keep in an airtight container for 1-2 weeks.

These meatballs are so good and addictive. This week I am making it for my meal prep for the week. But you can make it it for dinner and eat it with a salad, rice or any side you wish. I made my meatballs bigger but you can make them smaller whatever suits you.

This is what you will need:

oil spray (I used my mister)

1 1/4 lb ground chicken

1/4 cup panko crumbs

1 large egg

2 scallions, chopped

1/3 cup finely minced celery

1/3 cup finely minced carrot

1 clove crushed garlic

kosher salt and freshly ground black pepper, to taste

1/3 cup Franks Hot sauce
Directions:

Preheat the oven to 400°F.

Lightly spray a non-stick baking sheet with oil.

In a large bowl, combine the ground chicken, panko crumbs, egg, scallions, celery, carrot and garlic; season with salt and pepper, to taste.

Using clean hands, mix until combined. Roll the mixture into meatballs.

Place meatballs onto prepared baking sheet and bake until cooked through and golden, about 16 to 18 minutes.

Place the meatballs in a bowl, add the buffalo sauce and gently toss to combine.

Serve immediately, drizzled with blue cheese dressing, if desired.

If you are on a weight loss journey, one of the best ways to be successful is to get everyone on board. Its easier to cook healthy meals for everyone in the family then just cooking for yourself and then making something different for everyone else. Involving the whole family is the best way to promote better eating habits.

Here are some tips that can help you and your family on this journey.

.Lead by example. Adult family members are important role models for healthy eating and exercise. Talk to your kids about why you want to eat fruit as a snack instead of chips and soda. Take an exercise class, go for walks as a family.

• Start them young- Dont wait until your child is at an unhealthy weight to institute good eating and activity habits. Its much easier to maintain a healthy weight than to lose pounds later.
• Be active together.- Make it the the norm for your family to be active, not sedentary. Being active as a family allows kids to burn energy in a positive way, and adults get health benefits too
• .
• Cook together.- It may not be possible to do it everyday, but invite your kids to help you prepare dinner. Kids can learn math skills by measuring and they will understand the chemistry of cooking.
• Eat together.- Eating together as a family sends them the right message of nutrition. They will also see meal time as a time to socialize and share about their day with family members.

1 1/2 pounds of shrimp, peeled and deveined1 yellow bell pepper, sliced thin

1 red bell pepper, sliced thin

1 orange bell pepper, sliced thin

1 small red onion, sliced thin

1 1/2 tablespoons of extra virgin olive oil

1 teaspoon of kosher salt

several turns of freshly ground pepper

2 teaspoon of chili powder

1/2 teaspoon of garlic powder

1/2 teaspoon of onion powder

1/2 teaspoon of ground cumin

1/2 teaspoon of smoked paprika

lime

fresh cilantro for garnish

tortillas, warmed
Instructions:

Preheat oven to 450 degrees.

In a large bowl, combine onion, bell pepper, shrimp, olive oil, salt and pepper and spices.

Toss to combine.

Spray baking sheet with non stick cooking spray.

Spread shrimp, bell peppers and onions on baking sheet.

Cook at 450 degrees for about 8 minutes. Then turn oven to broil and cook for additional 2 minutes or until shrimp is cooked through.

Squeeze juice from fresh lime over fajita mixture and top with fresh cilantro.

Serve in warm tortillas.

When I tell you these taste good. They really do, and the main ingredient is drum roll please!!!! (BLACK BEANS!). When you purée the black beans it turns into cake batter. I have had many friends and not once has anyone guessed the main ingredient because it’s that good.

My kids have been begging for me to make it so here it is.

This is what you will need:

1 (14 oz) canned low-sodium black beans, rinsed and drained

2 large eggs

1/2 cup cocoa powder

3/4 cup sugar

1/2 teaspoon oil

1 tablespoon of milk

1 teaspoon balsamic vinegar

1/2 teaspoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon of freshly ground coffee or instant coffee

1 cup semisweet chocolate chips, divided (Hershey’s)

Directions:

Preheat the oven to 350° F. Grease a nonstick 9 x 9-inch square baking pan with baking spray and line with parchment paper, leaving a 2-inch overhang on all sides.

Blend the black beans, eggs, cocoa powder, sugar, oil,milk, balsamic, baking soda, baking powder and coffee in the blender until smooth and pour into a bowl. Fold in 1/2 cup chocolate chips until combined. Pour the brownie batter into the prepared pan. Sprinkle the remaining chocolate chips evenly over the top of the brownies.

Bake the brownies until a toothpick comes out clean, about 30 to 32 minutes. Allow the brownies to cool completely before slicing them into squares.

This recipe is perfect for a meatless Monday or any day of the week. I make a side of white rice for my husband and kids.

This is what you will need:

2 tbsp olive oil

1 medium onion, chopped

5 garlic cloves, minced

4 tsp chili powder

1 (16 oz) bag of brown lentils

2 (14.5 oz) can no salt diced tomatoes

1 bay leaf

2 (32 oz) cartons vegetable stock or chicken stock

1/3 cup fresh chopped cilantro 

Salt and pepper to taste

Optional toppings: sour cream, cheddar cheese, croutons, tortilla chips, avocado

Directions:

In a large heavy duty Dutch oven, heat olive oil over medium heat. Add onion and red bell pepper, sauté the vegetables for 8 minutes or until soft and lightly Browned, stirring occasionally.

Stir in garlic and chili powder, cook for one minute.

Add lentils, tomatoes, Bay leaf and stock. Season with salt and ground black pepper, to taste. Bring to a boil, lower the heat to medium low and simmer, partially covered for 30 minutes or until lentils are tender.

Transfer 3 cups of cooked chili into a food processor and process until puréed, at the puréed chili back into the remaining chili and stir to combine. Taste for salt and pepper.

Stirrer in cilantro and serve.

Today has been a rainy day here in Augusta. We are still  trying to catch our breath from the holidays and New Year’s. I have been eating a lot lately. I wanted to enjoy the holidays without having to worry about the calories and just be in the moment. But now it’s time to get back to business. My kids love this soup because when I make it, I make a grilled cheese sandwich along side it. 

This is what you will need:

1 teaspoon of olive oil

1/2 cup chopped onion

1/2 cup diced carrots

1/2 cup diced celery

2 garlic cloves, minced

2 (15 oz) cans chickpeas, rinsed and drained

1 (28 oz) can crushed tomatoes

3 cups reduced sodium chicken broth or vegetable broth for vegetarians

1 fresh rosemary sprig

2 Bay leaves

2 tablespoons chopped fresh basil

Fresh black pepper, to taste

2 cups fresh baby spinach

1/4 cup shredded Parmesan cheese, plus extra optional for garnish
Directions:

Heat oil in a large pot or Dutch oven over medium heat. Add the carrots, celery, onion, garlic and sauté until tender and fragrant, about 6 to 8 minutes. Add the broth, tomatoes, chickpeas, Parmesan cheese, and pepper. Add the rosemary, basil and Bay leaves, cover and cook on low 30 minutes. Add the spinach, cover and simmer until wilted, about two minutes.

Remove the bay leaves, Rosemary Sprague, and season to taste with salt and pepper. Ladle soup into bowls and top with extra Parmesan cheese if desired. This soup is 215 calories for 1 1/2 cups.

My kids love veggies and they also love pasta. So this dish is perfect for them. Roasting is my favorite way to eat my veggies. This is a healthy recipe with only 359 calories for 1 1/2 cups.

This is what you will need:

Olive oil spray

1 red bell pepper cut into 1 inch pieces

1 medium zucchini cut into 1 inch cubes

1 cup of asparagus cut into 1 inch pieces

1/2 medium red onion chopped

6 cloves of garlic, crushed

1 tbsp balsamic vinegar

1 tbsp extra virgin olive oil

1/2 teaspoon kosher salt

freshly ground pepper

1/2 tsp fried oregano

1/2 tsp dried basil

 

For the pasta:

12 oz penne pasta

15 oz part skim ricotta

1/4 cup chopped fresh parsley

1/2 cup grated pecorino romano

8 oz part skim mozzarella, shredded

1 (25.25oz) jar marinara sauce

 

Directions:

Preheat the oven to 450°F

Spray a large baking sheet with olive oil, toss the peppers, Zucchini , Asparagus , red onion and garlic with balsamic, olive oil, 1/2 teaspoon salt, black pepper, and dried herbs.  Roast until tender on the lower rack of the oven, about 15 to 20 minutes Stirring halfway, Until slightly brown tender.

Meanwhile, bring a large pot of salted water to a boil and cook the pasta according to package directions for Al dente, under cooking slightly as it will continue cooking in the oven, drain.

In a medium bowl, combine the ricotta, parsley, 6 tablespoons of the pecorino romano cheese and half of that mozzarella cheese. 

Spray a D 13 x 9 inch baking dish with olive oil spray.

Put half of the cooked roasted best of both into the prepared baking dish, then half of the pasta and top with 1 cup of the sauce.

Spoon the ricotta mixture on top of the sauce in an even layer.

Cover with the remaining pasta, then vegetables, then the remaining sauce. Finished with the remaining mozzarella and 2 tablespoons pecorino Romano cheese.

Cover with foil and bake in the center of the oven for 25 minutes, or until the mozzarella is melted.