Brazilian hearts of palm salad

I discovered this fresh salad one day on one of my daily walks during lunch. It tastes better the next day.

Brazilian hearts of palm salada

Ingredients

• 1 can of hearts of palm
• cherry tomatoes
• feta cheese
• black olives
• fresh basil
• 2 tbsp lime juice
• 1 1/2 tbsp extra virgin olive oil
• ground black pepper to taste

Directions

1. Mix all the ingredients in a bowl.
2. Cover and refrigerate for at least 30 minutes before serving.
3. Stir well before serving.

Fresh avocado dip

My husband and I love avocados. In the summer, we eat a lot of fresh, raw veggies and like to have some dip (but not too much!) to accompany that.

Ingredients

• 1 large avocado, peeled and pitted
• 2 cloves of garlic, peeled and minced
• 3 tablespoons of lemon juice
• 1/4 cup cucumber, chopped and seeded
• 1/4-1/2 teaspoon red pepper flakes
• 1 tablespoon fresh cilantro, chopped
• 1 tablespoon fresh mint, chopped
• freshly ground pepper
• optional: 1/4 cup fat free greek yogurt)

Preparation

1. In a food processor, combine the avocado, garlic, lemon juice, sour cream and cucumber until smooth (or mash with a fork in a medium-sized bowl).
2. Add the red pepper flakes, cilantro, mint, pepper and mix well.
3. Cover and refrigerate for at least an hour before serving.

Brazilian hearts of palm salad

I like to eat salads for lunch. This one is great in the summer.

You can also make a large batch if you are having guests over.

The longer you let it sit before serving, the better it tastes. It keeps for a few days in the refrigerator.

Ingredients

• 1 can of hearts of palm
• cherry tomatoes
• feta cheese
• black olives
• fresh basil leaves, chopped
• 2 tablespoons lime juice
• 1 1/2 tablespoons extra virgin olive oil
• ground black pepper to taste

Directions

1. Mix all the ingredients in a bowl.
2. Cover and refrigerate for at least 30 minutes before serving.
3. Stir well before serving.

Chipotle butternut squash soup

When my stomach is upset, one of my "go-to" dish is soup. I particularly enjoy this butternut squash soup on a cold winter night or in the fall.

You can omit the chipotles and replace with maple syrup and bacon (though not too often!), or you can add cinnamon.

This soup can be cooked in a large batch and frozen.

Ingredients

• 1 butternut squash
• 1 sweet potato, diced (you can omit it) 
• 1 large carrot, chopped
• 2 chipotles in adobo sauce
• 1-2 cloves of garlic
• 3 cups fat free, sodium free, gluten free chicken broth
• 1 onion, diced
• 1 tablespoon butter
• freshly ground pepper, to taste
• optional: 1 tablespoon plain fat-free greek yogurt per serving (for garnish)
• optional: ground cinnamon

Preparation

1. Preheat oven to 400 F. Place the butternut squash on a cookie sheet and bake for approximately 45 minutes. When done, cut it in half, scoop out the seeds, and dice it. 
2. Melt the butter in a pot, over medium heat. Add the garlic. Cook for about 1 minute, until aromatic. 
3. Add the onion, carrot, sweet potato and squash. Season with freshly ground pepper. Cook until lightly browned (about 5 minutes) 
4. Add enough chicken broth to cover the vegetables. Add in the chipotles. Bring to a boil. Then, reduce heat, cover and let simmer for 30-35 minutes or until the vegetables are tender. 
5. Transfer the mixture to the blender or use an immersion blender, and blend until smooth. If it's too thick, add some of the remaining stock until the desired consistency is achieved. 

Spicy lentil stuffed peppers

We enjoy food that has a bit of a kick, and I love beans. This recipe is great year-round. I typically make 4 so that we can each have one for lunch the next day.

Ingredients

• 4 medium peppers
• 2 stalks celery, thinly sliced or diced (I'm allergic to celery, so I leave it out)
• 1 leek, thinly sliced or diced (if you don't have leek, just use an onion)
• 2 cups diced tomatoes
• 2 cups lentils (if using the canned ones, remember to drain and rinse them)
• 2 cloves of garlic, minced
• 4 tablespoons ground cumin
• 2 teaspoon ground coriander
• 1 teaspoon red chili flakes (or you can use a pinch of cayenne instead, or both)
• 2 tablespoons extra virgin olive oil
• butter or coconut oil 
• freshly ground pepper
• optional: fresh parsley leaves, chopped
• optional: plain, fat-free greek yogurt

Preparation

1. Preheat oven at 400 F. Line a deep pan with parchment paper or foil. 
2. Slice tops from the peppers and set them aside. Scoop out the inside, and when clean, place the peppers in the pan.
3. Melt butter in a pan, over medium heat. Add the celery and the leek, and cook for 3-5 minutes (until they are lightly browned). Add in the garlic, ground black pepper, chili flakes, cumin and coriander. Stir and cook for 2 minutes.
4. Add in the lentils and tomatoes. Reduce heat and let simmer for 10-15 minutes. Remove from heat.
5. Spoon the mixture in the peppers. Place the tops back on the peppers. Drizzle lightly with olive oil.
6. Bake for 45 minutes to an hour, or until the peppers have softened. 
7. Top with parsley and greek yogurt before serving.

Chocolate Avocado Pudding

I love avocados, and sometimes, although not quite often, I enjoy eating dessert. Last summer, I came across a recipe for avocado pudding that I've modified to fit my dietary requirements.

It keeps in the refrigerator for a couple of days. You can change up the toppings. Sometimes I like to eat it with fruits or with crushed nuts.

Ingredients

• 2 avocados
• 1/4 cup almond milk or other milk
• 1/4cup of cocoa powder
• 1/3 cup agave nectar or maple syrup or honey
• optional: fruits for topping or chopped nuts 

Directions

Mix all in blender. Chill. Serve cold. You can top with almonds or fruits.

Pico de gallo

Here's a recipe I like to make when I have friends over. Serve it with corn tortilla chips.

Ingredients

• 2-3 tomatoes, diced
• 1 onion, diced
• 1 jalapeño, seeded and minced
• 3-4 tablespoon of fresh, chopped cilantro
• 1/2 lime, juiced (or 1/2 tablespoon lime juice)
• 1 clove garlic, minced
• 1/2 teaspoon garlic powder
• 1/2 teaspoon ground cumin
• ground black pepper to taste

Preparation

1. Mix all of the ingredients in a bowl. Refrigerate for at least 4 hours before serving to allow for the flavors to blend. 
2. Serve with corn tortilla chips.

Lemon garlic chicken (or Lemon garlic dill chicken)

This recipe is for one serving. It can easily be multiplied. Sometimes I like to make an extra breast and slice it on top of a salad for lunch the next day.

In the summer, we sometimes grill it on the barbecue. You can also slice the chicken breast and put it on skewers with or without vegetables. It goes well with mushrooms. If you're using wooden skewers, remember to soak them for at least 30 minutes before you cook them.

I like to serve it with grilled zucchinis, or with a mushroom and spinach salad.

Ingredients

• 1 boneless, skinless chicken breast (if making skewers, dice it)
• 1-2 tablespoons fresh lemon juice
• 1/2 teaspoon extra virgin olive oil
• 1/2 teaspoon minced garlic
• freshly ground pepper to taste
• optional: 1 teaspoon fresh dill (or 1/2 teaspoon dried dill) 

Preparation

1. Place the chicken in a bowl (or bag), rub with the dry seasonings. Add in the lemon juice and olive oil. Let it marinate for at least 30 minutes. You can refrigerate it for up to 24 hours before cooking.
2. There's many ways to cook this:
• in the oven: 
• Preheat oven at 400 F. 
• Grab a piece of foil or parchment paper. Place the chicken in the middle and brush with the marinade. Cover and close the edges. If you're making more than one, make an envelope for each breast.
• It should take about 20-25 minutes.
• You can also use a toaster oven for small portions.
• on the barbecue: 
• Place the chicken on the grill (or place a piece of foil on the grill), brush with the marinade and grill until the chicken is cooked thoroughly.
• skewers:
• Cook the skewers on the grill or in a grill pan until the chicken is cooked thoroughly.

Mushroom spinach salad with lemon garlic vinaigrette

I love salads. They are quick to make, and fit in nicely with the low-gi diet.

This one can be served as a meal or as a side. If you are eating it as a meal, be sure to include a protein (cheese, nuts, etc.). I personally enjoy it with feta or goat cheese.

Ingredients

For the salad:

• 2 cups fresh spinach (you can replace or add some mixed greens - argula, baby romaine, etc.) 
• 1/2 cup mushrooms, sliced
• a handful of cherry tomatoes
• 1/4 cup juliennes carrots

For the vinaigrette (makes more than a serving):

• 2-3 tablespoons of extra virigin olive oil 
• 2 tablespoons of fresh lemon juice
• 1-2 cloves of garlic, minced
• freshly ground pepper

Preparation

1. Toss the spinach, mushroom, tomatoes and carrots in a bowl.
2. Top with vinaigrette and mix well. 

For the vinaigrette:

Whisk all the ingredients in a bowl or place them in a jar and shake until well blended. Taste, and season as necessary. It can be stored in the refrigerator for a week. The olive oil will likely cause it to harden, but it will melt at room temperature.

Baked oatmeal "muffins"

This is one of the first low-GI recipes that I made. You can freeze these muffins as well. 

Note: I use wheat-free oats in mine. Some celiac, gluten intolerant & wheat intolerant people can tolerate small amounts of oats, so please be careful when buying oats.

Baked oatmeal "muffins"

Ingredients

• 2 1/2 cups old fashioned rolled oats 
• 1 cup plain fat-free greek yogurt (For dairy-free, replace this by applesauce. If so, the batter may be a bit runnier.)
• 2 eggs
• 1/2 cup honey
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1 teaspoon lemon juice
• topping of choice: berries, apples and cinnamon, walnuts, etc. 

Directions

1. Preheat oven at 400 F.
2. If you want a smooth texture, similar to a muffin, place all the ingredients except the toppings in a blender or food processor and pulse until smooth. When done, pour in a bowl.
   
   For an "oatmeal"-like texture, mix all the dry ingredients in a bowl. Then incorporate the eggs, yogurt and honey, and mix until fully incorporated.
3. Save 1/2 cup of your topping. Add the rest of the topping to the batter and gently fold in. (Note: you can pick individual toppings for each muffin; if so just don't add them to the batter yet.)
4. Prepare a muffin tin with paper or silicone liners (silicone liners hold less batter than paper liners) or grease with cooking spray. Pour the batter in the tins. Divide the remaining 1/2 cup of toppings on top the muffins. Or, if you are making different flavors, this is where you would add them to the batter.
5. Bake for 20-25 minutes or until a toothpick comes out clean.