Mediterranean Baked Eggplant

Mediterranean baked eggplant in a spicy tomato sauce and topped with arabic 7 spice quinoa, tomato slices, toasted pine nuts, and fresh mint! This recipe stems from a popular Syrian baked eggplant dish typically made with ground beef, I wanted to try making this dish vegetarian and I used quinoa in place of the ground beef. The flavors all came together so nicely and afterwards I topped the eggplant with a nice dollop of garlic greek yogurt, which is a must!! The finished product came out super packed with flavor and was light but still very filling! This dish can be vegan if you are just don't add the yogurt sauce and instead you can add tahini paste and garlic or just more olive oil! 

Nutrition: 

By adding the quinoa this dish is packed with plant based protein, fiber, B vitamins, and antioxidants. The eggplant is rich in phytochemicals, Beta Carotene, fiber, vitamin C, and vitamin B6. Tomato sauce is high in the powerful antioxidant Lycopene, vitamin C, and vitamin A. Pine nuts provide some plant based protein, poly and mono unsaturated fats (healthy fats), and vitamin E. The yogurt sauce with provide great probiotics and protein. Garlic throughout the dish provides powerful anti-inflammatory and antioxidant properties. Overall this dish is properly balanced with lean protein, complex carbohydrates, and healthy fats! 

Ingredients: 

1 large eggplant sliced longwise 

1 can tomato sauce 

4 garlic cloves 

1/2 c Quinoa 

1 c veggie/chicken broth

1 c greek yogurt 

fresh mint leaves 

1 tomato sliced 

1/4 cup toasted pine nuts 

salt & pepper 

1/2 teaspoon red chili flakes 

2 teaspoons arabic 7 spice 

2 tablespoons extra virgin olive oil 

How To Make It: 

1. Preheat oven to 400 degrees F 

2. Make the tomato sauce: pour 1 can of tomato sauce in a saucepan along with 1 crushed garlic clove, 1 teaspoon of arabic seven spice, 1/2 teaspoon red chili flakes, 1/2 teaspoon salt and 1/2 teaspoon black pepper. Bring the sauce to a simmer and then place in a long dish. 

3. Slice the eggplant longwise about 2 inches thick and place eggplant into the sauce. 

4. Drizzle olive oil on top of the eggplants and pour 1/2 cup of water over the whole dish. Place the tomato slices on top of the eggplant and then cover with foil. 

5. Bake the eggplant covered with foil for 30 minutes 

6. Make the quinoa: bring 1/2 cup of quinoa, veggie or chicken broth, 1/2 teaspoon salt, and 1 teaspoon arabic 7 spice to a boil then put on low and cook covered for 15 minutes. Let sit for 5 minutes. 

7. Carefully remove the eggplant from the oven and put the quinoa right on top of the eggplant to make it appear "stuffed". Top with toasted pine nuts and fresh mint leaves.  (P.S. I removed the tomato sliced and then put them back on after)

8. Make the yogurt sauce: combine 1 cup of greek yogurt (I prefer full fat), 1 crushed garlic clove, and 1/2 teaspoon salt. 

Put everything together and you're all set! 

Homemade Hummos

Hummos is a nutritious and flavorful middle eastern dip made from garbanzo beans (or chick peas), tahini (sesame seed paste), lemon juice, garlic, olive oil, and salt. Super simple and easy to make in a food processor! I am sure many of you love hummos and just purchase it pre made from the store. However, this recipe only takes 5-10 minutes and tastes better than any hummos you would purchase in the store. It is also free of any preservatives, and will be lower sodium than store bought. Hummos can be paired with fresh veggies like celery, carrots, radishes, cucumbers, broccoli, cauliflower, etc. enjoyed with crackers, pita bread, a dip for meats or on a sandwich, or the base of a dressing/sauce.  

Nutrition

The garbanzo beans (chick peas) are an excellent plant based protein packed with fiber, monounsaturated and polyunsaturated fats, vitamin B6, and manganese. 

Tahini or sesame seed paste is actually said to be one of nature's super foods, it is very nutrient dense packed with essential oils, plant based protein, calcium, and several other vitamins and minerals. 

Garlic is both an antioxidant and anti-inflammatory agent working to detox the body of free radicals and reduce inflammation throughout the body! 

Lemon juice is packed with antioxidants and vitamin C and helps to strengthen the body's immune system and fight free radicals (carcinogens) in the body. 

Olive oil is packed with omega 3 fatty acids, poly and mono-unsaturated fats and helps to raise the good cholesterol (HDL). 

Ingredients

1 large can (30 oz) of garbanzo beans drained (but save the liquid, see picture below!!) 

1/2 cup of tahini paste 

2 lemons 

2 cloves of garlic 

4 tablespoons of extra virgin olive oil 

himalayan pink salt to taste (about 2 teaspoons)

paprika for garnish 

How To Make It: 

1. In a food processor place the tahini, lemon juice, and garlic cloves and mix until it forms a thick paste. 

2. Add the drained garbanzo beans and begin mixing, then gradually add the olive oil one tablespoon at a time. 

3. If you find the hummos is still too thick gradually add 1-2 tablespoons of the garbanzo bean broth to thin it out a little. 

4. The final product should be thick and creamy with some lumps, if you would like a smoother hummos you can remove the shell layer from the garbanzo beans, personally I like the texture with the garbanzo beans whole. Salt to taste I added approximately 2 teaspoons, the salt is important for it brings out the flavor of the lemon juice and garlic! 

5. Plate an garnish with paprika, sesame seeds, and olive oil! 

Enjoy :) 

Muhammara (Roasted Red Pepper & Walnut Dip)

Muhammara is a flavorful Syrian dip typically eaten as a mezze with pita bread. Muhammara is heart healthy, vegan, and packed with lots of flavor! I have had many different versions of this dish but I will always like the way my grandma makes it the best. Some people prepare this much spicier which is also delicious if you like a nice kick! Muhammara is typically found in Aleppo, Syrian cuisine and in Turkish cuisine as well. I garnished it with some paprika and extra virgin olive oil and served it with some of my favorite crackers (Mary's Gone Crackers original), pita bread heated on a gas stove, kalamata olives, arugula, and walnuts.

Nutrition: 

The red peppers provide vitamin A, antioxidant Beta Carotene, fiber, vitamin C, potassium, and vitamin B-6.
The walnuts provide an excellent source of Omega 3 Fatty Acids (anti-inflammatory), polyunsaturated and monounsaturated fats (healthy fats).
Antioxidants from the pomegranate molasses and fresh garlic.
More vitamin C from the lemon
And more anti-inflammatory from the garlic, Aleppo pepper, and paprika. 

Ingredients: 

3 Red Bell Peppers 

1 cup Walnuts 

1/4 cup Tablespoon fresh made bread crumbs 

1 Tablepoon pomegranate molasses 

1-2 cloves of garlic 

1/4 cup fresh lemon juice 

1/2 teaspoon lemon zest 

1 teaspoon aleppo pepper 

1 teaspoon paprika (smoked or regular) 

1 teaspoon himalayan sea salt 

How To Make It: 

1. Half the peppers removing the seeds inside and place skin side up on a baking sheet. Low broil for about 15 minutes in the oven. Once roasted, let them cool for about 10 minutes before adding to processor. 

2. In a food processor prepare bread crumbs using one slice of bread, I used a cracked wheat sourdough bread slice and toasted it a little before processing. 

3. Remove bread crumbs from processor and set aside. Next, Add in walnuts, lemon juice, bread crumbs, pomegranate molasses, garlic, lemon zest, paprika, pepper, salt, and cooled roasted red peppers. 

4. Blend together and slowly add the olive oil as it blends. If you notice the mixture is not to your desired texture you can add more breadcrumbs to thicken, or more olive oil to thin out. Also the dip will thicken a little more when put in the refrigerator after preparation.

Serve with your favorite bread, veggies, etc. and enjoy! 

Open Faced Egg White Omelet

I was feeling a little bit artsy this morning and wanted to make something colorful and different! I basically used simple ordinary omelet ingredients but in a more creative way. I left the bell pepper as a whole slice, and put the whole egg white on top of a bed on spinach to give it almost like a flower appearance. This breakfast was super easy to make and would be perfect to serve to anyone that likes to eat with thier eyes first :D 

Nutrition: 

Overall this breakfast is a great source of vegetables and lean protein while staying low in harmful fats and refined sugars! 

Egg whites: good source of protein while staying away from cholesterol! Making it a heart healthy protein choice. 

Yellow Bell Pepper: Great source of Vitamin C, Fiber, Beta Carotene, Vitamin A 

Green Onions: Good source of antioxidants and great immune booster 

Tomatoes: Antioxidant Lycopene rich, high in Vitamin A, Beta Carotene

Spinach: Good source of Vitamin K, Calcium, Fiber, Vitamin A, and Vitamin C  

Ingredients: 

1/3 c of liquid egg whites 

1 green onion sliced 

1 slice of yellow pepper

1 tomato 

1/2 cup fresh spinach 

Fresh cilantro 

Salt and pepper to taste 

Optional: shredded cheese, hot sauce 

How To Make It: 

1. Coat your pan with a light spray of olive oil and heat up your bell pepper and green onions 

2. After about 2 minutes add in the egg whites, salt, pepper and Optional: Cheese 

3. Plate on top of the fresh spinach and garnish with cilantro, and tomato wedges 

Coconut Milk-Mango-"Sticky"-Oatmeal

Did you know the most popular fruit in the world is the mango? Not surprising if you think about it,,, super sweet super smooth, refreshing, and nutritious why wouldn't it be! When I was traveling in Thailand several years ago I came across this delicious coconut sticky rice topped with fresh mango dessert and was SOLD. I craved so much when I got back, and thankfully living in Southern California it was pretty easy to find some killer Thai restaurants that could satisfy my craving. As I was eating this dessert I do what my mind loves to do and think of ways to make this healthier and wallllaaa! I swapped the rice for a more nutrient dense whole grain.. Oatmeal and used an unsweetened Coconut/Almond milk blend and topped it with flax seeds to add even more nutrients. I also did not add a pinch of added sugars, thankfully mangoes are packed with sweetness so I did not need to add any sweeteners. To ensure the oatmeal would have enough flavor I added some of the fresh mangoes into the oatmeal and milk as they were cooking so the mango flavor really comes through! P.S. when you see the How To Make It section you will see that there is no excuse to not try and make this, it is literally 3 easy steps!!

Nutrition: 
Well I am sure we all know oatmeal is good for us but here is why it is so good:
-Whole Grain
-High in fiber
-Good source of Protein
-Aids with digestion
-Naturally low fat
-Heart Healthy
Moving on from the awesome oatmeal, the almond/coconut milk blend is a fabulous source of calcium and vitamin D which we all need for them strong bones that support us. And lastly, the beautiful mango, what a fruit that is, great source of in potassium (an electrolyte that counteracts sodium), vitamin C, vitamin A (antioxidant beta carotene), and high in dietary fiber as well!


Ingredients: 

1 cup unsweetened Coconut/Almond milk blend, 1/2 mango, and 1/2 cup of Whole Rolled Oats (PLEASE NO QUICK OATS)

How To Make It: 

1. Combine the 1 cup Coconut/Almond milk and 1/2 cup Whole Rolled Oats, along with a small portion of the fresh mango (cubed). 

2. Slice most of the mango super thin, and cube a small portion of the rest to surround the sliced beauty. 

3. After about 5 minutes or until the oats have absorbed most of the liquid place into a bowl and assemble as you wish! Also optional: top with flax seeds for added nutrition and texture 

Enjoy :) 

Sprouted Flax Protein Pancakes w/ Cinnamon Honey Walnuts & Blueberries

It doesn't matter your age, demographic, or where you come from, chances are, you probably love pancakes. They are just one of those breakfast items that appeal to most people, sweet fluffy and delicious, who wouldn't love them! Well what if I told you that one of your favorite breakfast items could be one of the healthiest and heartiest breakfasts too? That's right, these pancakes are not only super tasty, but also extremely nutrient dense. They are made with an organic sprouted flour, that is a whole grain providing an excellent source of calcium and B vitamins. I made these for my family and they loved the texture of the pancake, but the selling point was the toasted walnut topping ! A must try! 

Nutrition: 

As mentioned before, the bulk of these pancakes are the sprouted flour which provides fiber, B vitamins, and protein. I also used flax seeds which are high in protein, omega 3 fatty acids, fiber, and antioxidant properties. Whey protein and Low fat milk provide both excellent sources of protein, calcium, and vitamin D. The walnuts provide protein, omega 3 fatty acids, and vitamin E. The blueberries provide great antioxidant properties and vitamins. The egg provides more protein along with biotin, and omega 3 fatty acids. So overall this provides a nutrient dense and balanced meal. Whole grains, good source of lean protein, and good healthy fats! 

Ingredients: 

1 cup of Sprouted Flour 

1 Egg 

1 Tablespoon Flax Seeds 

2 Tablespoons Whey  Protein Powder 

3/4 Cup Low-fat Milk 

1 teaspoon Baking Powder 

1/4 teaspoon Salt 

1/4 Cup of Fresh Blueberries 

1/2 Cup Walnuts 

1/2 teaspoon Cinnamon 

1 Tablespoon Honey 

1 Tablespoon Vegetable oil 

How To Make It: 

1. Combine the flour, whey protein powder, salt, baking soda, flax seeds, egg in a bowl. 

2. Add the milk and whisk together until smooth. 

3. Using 1/2 Tablespoon of vegetable oil (or canola spray oil) on the bottom of a heated pan, add 1 ladle full of pancake mix and add a few blueberries. After about 3 minutes or until golden, flip the pancake and continue until the batch is done. 

4. In a separate pan, using 1/2 Tablespoon vegetable oil, warm up and slightly toast the walnuts for about 3 minutes, then add the cinnamon and honey to the pan and take off the heat. 

5. Lastly, serve your cakes with some fresh blueberries and a ton of the walnuts, believe me you'll want them all :) 

Enjoy! 

Poached Egg w/ Spinach and Tomatoes

This eggtastic breakfast will leave feeling satisfied, light & healthy! I was inspired to make this when I bought these beautiful fresh organic eggs, and I really wanted to make something that would showcase the eggs so I thought what better way than to poach them. Poaching an egg is a great way to cook the egg while still keeping the yolk runny, aka tasty. There is a technique to it, but it is very easy to learn, I will share with you all of my tips for poaching an egg! I paired this perfectly poached egg with cooked spinach and scallions and fresh tomatoes, then I topped it with fresh black pepper and that is all! Simple and delicious :) 

Tips on poaching an egg: 

1. Use fresh eggs 

2. Add white vinegar to the simmering water, NO salt

3. Your water should be simmering not boiling 

4. Create a whirlpool in the pot so that the white wraps around the yolk 

5. First crack the egg in a measuring cup, and gently add the egg white first and the yolk last when poaching. 

6. Cook for about 3 minutes 

Nutrition: 

Eggs are a great source of protein, I like to switch it up using just the egg whites sometimes and other times using the full egg. The yolk does have some cholesterol, but it also has biotin, more protein, and fats so it is smart to keep a balance! Spinach has vitamin K, iron, and calcium, and the tomatoes have the phytochemical Lycopene that helps to protect your body from harmful pathogens and so on. You can pair this dish with a side of whole grain bread, or a serving of fruit for a balanced meal! 

Ingredients: 

- Fresh Eggs 

- 1 cup of fresh spinach 

-1/2 a tomato

-2 scallions/green onions

-Olive oil or canola oil spray 

-1 tablespoon white vinegar 

-Black Pepper 

How To Make It: 

1. Wash the green onions, tomato, and spinach if it hasn't already been rinsed. 

2. Spray your non stick spray (I used olive oil) on the bottom of the pan and add the scallions. 

3. Add the spinach and let that cook for 2 minutes. 

4. Fill a saucepan up about 2/3 of the way with water, add the vinegar and bring to a gentle boil. 

5. Once your water starts to boil turn it down a little bit and begin to stir with a spoon creating a whirlpool in the center. 

6. Crack your egg into a cup that is easy to pour out of. 

7. Gently add the egg into the center of the whirlpool, adding the white part first and the yolk last 

8. You should see the white wrapping itself around the yolk. 

9. Cook the egg for about 3 minutes and remove with a slotted spoon and place it on a paper towel to remove the poaching water/vinegar. 

10. Chop up the tomato and add on top of the warm spinach mixture. 

11. Finally, add the egg and a lot of black pepper on top and enjoy!