Baked Cauliflower with Lemon and Cumin

Cauliflower is a great vegetable to have in your diet, like almost all vegetables, cauliflower has little to no calories, fat, sodium, and cholesterol. Cauliflower is a good source of vitamin C, Folate, Iron, Calcium, and Vitamin B6. This recipe also includes the use of cumin, a very beneficial spice that adds tons of flavor and is packed with health benefits such as: aids with digestion (will help prevent gas/bloating effects of cauliflower), is great for your immune system (helps prevent some cancers), is great for your respiratory system (asthma, bronchitis), and may help solve insomnia problems as well! 

Needless to say, this recipe for cauliflower is a dynamic duo on both a flavor level and a nutritional level! 

         

Ingredients: 

1/2 a head (approximately 2 cups) of cauliflower, washed, dried, and chopped. 

2 garlic cloves, chopped. 

1 lemon 

1/4 cup of vegetable oil (canola)

1 Tablespoon of cumin (or more if you love the taste, like me :D) 

1/4 Cup of parsley, chopped. 

1/4 teaspoon salt 

1/4 teaspoon ground pepper 

How To Make It: 

1. Preheat oven to 350 Degrees Farhenheit. 

2. Place the washed, dried and chopped cauliflower on a baking pan. 

3. Add 1/4 cup of vegetable oil, 1 tablespoon of cumin, 1/4 teaspoon salt and pepper. Mix the cauliflower so each piece is fully covered with oil and spices. 

4. Bake for about 25 minutes or until tender. Do not overcook or the cauliflower will get mushy. 

5. Add the minced garlic, chopped parsley, and the juice of one lemon. 

6. Serve and enjoy as a side dish with any lean protein, or as an appetizer with some pita bread.

Optional: sprinkle some paprika on top for a nice color. 

Fasoolieh Bizeit (sautéed green beans)

Fasoolieh Bizeit is one of my favorite side dishes. The direct translation from Arabic is "sautéed green beans with olive oil". In Middle Eastern cooking there are many vegetables that are prepared in the same way, so if you don't like green beans you can substitute it with another vegetable/legume.

This dish is light, heathy, and very tasty; it is low in calories, fat, and carbs, so it makes a great accompaniment to almost anything! This recipe is a quick and easy, and is usually enjoyed with warm pita bread. Enjoy :) 

Ingredients:
1 package frozen fancy green beans 

2 Tablespoons olive oil

1 can diced tomatoes (fresh tomatoes are great here too) 

1 small can tomato sauce 

1/2 chopped onion 

3 chopped garlic cloves 

1 Lemon (1/2 garnish) 

How To Make It: 

1. Saute onions and garlic with 2 Tabelspoons of olive oil and salt and pepper to taste, on medium heat. 

2. After about 5 minutes, add the frozen green beans. 

3. After about 5 minutes add one can diced tomatoes and one small can of tomato sauce and let simmer until tender. 

4. Plate and add half a lemon and use the remaineder of the lemon for garnish. 

Lemon Dijon Chicken!

   This chicken is low in fat, light, and full of flavor! 

Chicken is one of my favorite proteins to work with, it's a lean protein that absorbs any marinade and spices its made with and really absoebs all the flavors! I chose to accent the Dijon mustard in this recipe because it adds loads of flavor without the fat and a minimal amount of calories. 

                            

 Ingredients: 

5 chicken breast cutlets 

2 Tablespoons of Dijon mustard 

1 lemon 

1 lime 

1 onion 

4-6 garlic cloves 

1 bunch of fresh cilantro 

1/2 teaspoon of cayenne pepper 

1 teaspoon of paprika 

Salt and pepper to taste (I used about a 1/2 teaspoon salt and 1 teaspoon pepper) 

2 Tablespoons of extra virgin olive oil

    

How to make it: 

 

1. Defrost the chicken if was frozen and then take out of the package and place on a cutting board. Chop the chicken into bite-sized cubes and place it in a medium-sized mixing bowl. 

                                 

2. Chop the onion and garlic into small roughly chopped pieces and place them in the bowl with the chicken. 

3. Chop the fresh cilantro in a roughly fine chop and add to the bowl. 

                                

4. Add the Dijon mustard, cayenne pepper, paprika, salt, pepper, lemon juice, lime juice, and 1 tablespoon of olive oil. 

                                 

5. Thoroughly mix everything together.

                                

6. In a skillet heat up 1 teaspoon of olive oil. 

7. After about 2 minutes add the chicken mixture to the skillet and let the chicken cook thoroughly (about 10 minutes) 

                               

8. Make sure the chicken is cooked by slicing one of the pieces and making sure it is white the whole way through inside. 

9. Transfer the chicken to serving dish and enjoy with rice or as is! 

                              

Spinach & Feta Egg White Omelet

Spinach & Feta are always a dynamic duo, and in this low fat and high protein omelet there is no change! This omelet is super easy and fast to make and comes out delicious every time. 

Ingredients: 

1. 1/3 cup of egg whites (usually equals about 2 eggs worth) 

2. Canola cooking spray 

3. 1/4 cup of non fat feta cheese 

4. 1/2 cup of fresh spinach 

5. 1/2 tomato 

6. salt & pepper  

How To Make It: 

1. Bring a small skillet to medium heat and add non stick cooking spray on the bottom and sides. 

2. Add the egg whites and salt and pepper to taste 

3. After about 1 minute, add the fresh spinach, non fat feta cheese, and tomato chunks to the center of the egg whites. 

4. Once the eggs are fully cooked (about 3-5 minutes) fold over the edges of the egg whites to slightly cover the fillings in the middle. 

5. Carefully transfer the omelet to a plate and enjoy as is or with a side of whole grain toast. 

Light Twice Baked Potatoes

This recipe for twice baked potatoes is warm, flavorful, and still light! 

Potatoes are the most popular vegetable in the world, they are nutritious and very inexpensive. 

Potatoes are high in fiber (especially the skin), protein, vitamin C, Iron, vitamin B6, Magnesium, and Potassium. Many studies have proven that potatoes can help with blood pressure, heart disease, inflammation, skin, and digestion. 

Ingredients: 

4 Russet Potatoes 

Olive Oil (for rubbing the outsides) 

4 Green Onions 

1/2 Cup Light Sour Cream 

Paprika (for topping)

Salt and Pepper to taste 

Optional: Cheddar Cheese 

How To Make It: 

1. Preheat the oven to 400 degrees. 

2. Thoroughly wash all the potatoes with a scrubber and then dry them. 

3. Rub the potatoes with olive oil and then individually wrap them with foil. Take a knife and poke the potatoes wrapped in foil about 4 times to let the steam release. 

4. Bake the potatoes for about 2 hours or until cooked. 

5. Unwrap all the potatoes and cut them into halves.

6. Chop 4 green onions and set aside in a medium/large bowl. Scoop out the cooked potato leaving a somewhat thick layer above the skin.  

7. Mix together the potato (insides), green onions, and light sour cream. (if the mixture seems too dry add more sour cream). 

8. Place the mixture back inside the potato skins and top it off with a sprinkle of paprika. Optional: add shredded or cubed cheddar cheese on top. 

9. Place the potatoes back into the oven for another 20 minutes or until golden. 

10. Carefully remove the potatoes and enjoy!

Fattoush Salad

Fattoush is a staple salad in Middle Eastern cuisine, it's fresh and citrusy and one of my favorites. You can make fattoush  many different ways but the thing that is consistent and makes it unique is the sumac and the baked pita bread pieces! 

*This recipe serves about 20 people, and is for entertaining purposes. If you wish to make less be sure to adjust measurements. 

Ingredients:

Salad:  

 4 Heads of Romaine Lettuce 

6 Small Persian Cucumbers 

2 Tomatoes

6 Green Onions 

2 Pita Pockets (Baked Pieces) 

Dressing: 

2 Lemons

4 Tablespoons Olive Oil 

2 Tablespoons Red Wine Vinegar

1 Tablespoon Dried Sumac 

1 Tablespoon Dried Mint 

1 teaspoons Sugar 

Salt 

Pepper 

How To Make It: 

1. Wash all the salad ingredients, and chop them into small pieces: 

For the cucumbers, slice in half and then half again and chop to get small triangle pieces shown below. 

For the tomatoes, chop into pieces similar in size to the cucumbers

For the green onion, trim the top and bottom dry parts, slice in half and then chop into small pieces. 

For the lettuce, also half the romaine leafs and chop into smaller almost shred - like pieces. 

2. Add the dressing and mix 

 3. Pita bread pieces: using scissors or a knife cut into small pieces and toast in oven (350-400 degrees) or until toasted. Alternatively you can coat the pieces in olive oil to give them more flavor. 

4. Add the pita pieces last and just before serving and don't mix them in too much, or else they will get soggy.

5. Enjoy! 

Some other common goodies you can add to this are purslane leaves (betla in arabic),  radishes, green peppers, fresh mint leaves, and parsley. 

Sautéed Balsamic Portobellos and Asparagus

These mushrooms and asparagus can be made in under 20 minutes and are a great side dish to almost anything. The recipe is very simple and the outcome is delicious and healthy! 

Health benefits:

Asparagus:

-high in fiber, vitamins A, C, E, & K, and chromium 

-contains glutathione (detoxifying compound) and is an antioxidant this helps fight different types of cancers 

-high in folate which can help prevent cognitive impairment 

-is a natural diuretic which will increase urination and help rid the body of excess salts 

Portobello Mushrooms: 

- good source of protein, fiber, potassium, phosphorous, and vitamins B & D 

-low in calories, fat, carbs, and sodium 

         

         

         

 Ingredients: 

-green asparagus spears 

-portobello mushrooms 

-olive oil 

-balsamic vinegar 

-3 or 4 garlic cloves 

-about 10 chives 

-half a lemon 

-no salt seasoning 

-salt and pepper 

                                     

How To Make It: 

1. Wash the mushrooms and asparagus and snap off the bottom of the asparagus. Chop up the garlic cloves and set aside. 

2. Heat up about 2 tablespoons of olive oil in a large pan 

3. Add the asparagus when pan gets hot, after a couple minutes add the garlic cloves stir around. 

4. Next add the mushrooms ( I split the pan in half to make plating easier and so the mushrooms don't break) 

5. Add the salt, pepper, and seasoning 

6. Finally once the veggies are cooked add the balsamic and half the chives and let it simmer for 2 minutes. DO NOT over cook the veggies, they will get wilted and lose a lot of their nutrients !

7. Plate the veggies and finish with the juice of half a lemon and garnish with the rest of the chives. Enjoy as a side dish to steak and chicken or with brown rice.