Roasted Summer Herb Eggplant Rollups

"What can I do with eggplant?"  This is a question I have been hearing my clients ask often in the past couple weeks.  And it's no big surprise as to why.  This is the time of year when the large aubergine vegetables are hanging heavy on the plants in home gardener's back yards... or where you see several different varieties at the local farmer's markets!  

Beautiful to look at... and delightful to eat!  And while I am always a fan of a nice roasted eggplant ratatouille, one of my favorite ways to eat eggplant is to use them in place of lasagna noodles for a yummy Italian style dish.  This is a great option for meatless Mondays!  While this is an old favorite of mine, the recipe is adjusted slightly to use even more of the delicious summer herbs I have growing in my garden!

Once you select your gorgeous eggplants, thinly slice them lengthwise, add some olive oil, and roast to soften.

Meanwhile, make your filling: just a quick stir of ricotta, mozzarella, garlic, spinach, basil, oregano and parsley, plus a pinch of salt and pepper.

 Assemble your roll ups...

Then, top with marinara and bake until bubbly and delicious!

Serve with a colorful green salad... yum yum!

Roasted Summer Herb Eggplant Rollups

Makes 6 servings: 3-4 rolls ups per serving

2 medium eggplants, thinly sliced lengthwise

2 Tb extra virgin olive oil

2 cups part skim ricotta cheese

1 cup part skim shredded mozzarella

1 cup chopped fresh spinach

1/4 cup chopped fresh basil

2Tb chopped fresh parsley

1Tb chopped fresh oregano

2 garlic cloves, minced

1/4 tsp ground black pepper

1/4 tsp salt

2 cups homemade or store-bought marinara

1. Preheat oven to 350 degrees.  Lightly coat baking sheet with non stick spray.  Lay eggplant slices out evenly on the baking sheet.  Drizzle with 2Tb olive oil and spread evenly on eggplant with fingers.  Roast in preheated oven for 15 minutes or until tender.  Set aside to cool.
2. Meanwhile, in a medium bowl mix together ricotta, mozzarella, chopped spinach, basil, oregano, garlic and salt and pepper.
3. Lightly coat 13x9 baking dish with non-stick spray or olive oil.  Increase oven temperature to 400 degrees.  
4. When eggplant is cool enough to handle, place 1 rounded Tb cheese mixture at the end of each eggplant slice.  Roll eggplant up into a roll with the cheese inside.  Place eggplant rolls in prepared baking dish side by side.  Pour marinara sauce over top.  Bake in preheated oven until hot and bubbly, about 20 minutes.

Nutrition information per serving: 303 calories, 16gm fat, 23gm carbohydrates, 17gm protein

Peanut Butter Protein Bars (No Bake!)

Here's a quick and easy snack recipe that sure does beat the processed protein and granola bars you find in the grocery store.  Feel free to adjust the ingredients to suite your taste preferences... for example, you could try almond, cashew, or sunflower butter instead of the peanut butter.  Or, try shredded coconut instead of the cocao nibs.  Or, try a chocolate protein powder if that's your thing!

 

First, we are going to get the sweetness from the natural sugars in dates.  Soaking the dates prior helps add a little moisture to the bar to help it stick together. 

 

Meanwhile, blend your oats and protein powder in a food processor.  Then, add in your peanut butter, dates and cinnamon. 

Add water as needed until mixture sticks together.  Then press your mixture into your baking dish.  Sprinkle your cocao nibs on top, then press into the mixture. 

 

 

 

Freeze until firm, then slice into your squares.  Enjoy as a snack or as a pre-workout boost!

 

 

Peanut Butter Protein Bars (No Bake)

1 1/2 cup Oats
1/2 cup vanilla protein powder
 3/4 cup natural peanut butter
1 cup pitted dates
1 tsp Vanilla extract
1/3 cup Water, or as needed
1/4 tsp Cinnamon
3Tb cocao nibs

1. Soak dates in water for 30 minutes, or until softened. Drain and set aside.
2. Blend oats and protein powder in a food processor. Add dates, peanut butter, vanilla and cinnamon.  Blend, then add water, 2Tb at a time until mixture sticks together.
3. Flatten into bottom of 8x8 pan. Sprinkle cocao nibs on top and press into mixture.
4. Freeze 30 minutes until firm, then cut into 16 squares. Store in refrigerator.

Nutrition Information per serving (16.0 servings)

 

Calories: 175.8

Total Fat 7.8g	12%
Saturated Fat 2g	10%
Cholesterol 0.6mg	0%
Sodium 76.9mg	3%
Total Carb 19.4g	6%
Dietary Fiber 3.4g	14%
Sugars 4.5g
Protein 8.6g	17%
Vitamin A 3%	Vitamin C 3%
Calcium 5%	Iron 6%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your caloric needs.

Greens N Grains Breakfast Bake

I've been meaning to post this recipe for a while.  I always look forward to making this dish because it provides a nice break from my typical weekday breakfast routine (oatmeal, frittata, protein pancakes, oatmeal, frittata, protein pancakes...).  Y'all know by now that I love my bulk breakfast recipes to prep ahead of time on the weekend... and then I have my easy breakfast ready to heat and eat during the busier work week. 

This recipe can prepared for a beautiful Sunday brunch, and leftovers stay delicious and ready to portion out for your quick weekday breakfast. 

And of course, no meal is complete without beautiful, colorful, nutrient-rich, fiber-rich vegetables!  Seeing a little green on your plate just makes you feel good about yourself ;) 

So, that being said, start by cooking down a batch of greens- I prefer collards for this recipe.  You can cook them any way your prefer, but I like cooking in a pan with about 2Tb water. 

Next, prepare 1 cup whole grains of choice according to package directions.  I am loving Bob's Red Mill "Mighty Tasty Hot Cereal" for this... a blend of whole grain brown rice, corn, sorghum and buckwheat.  But you could use millet, polenta or even stone ground grits.

 

Whisk your milk with salt and pepper, red pepper flakes, and two eggs.  Stir into cooked grains, along with cheese and butter. 

 

 

Fold about 3 cups of the cooked collards into your cheesy grains.

 

 

Lightly coat 13x9 baking dish with non-stick spray.  Spread your mixture in and bake in preheated oven.

 

 

When grains and greens are set, remove from oven and use the back of a spoon to make 8 indentations in your casserole.  Crack eggs 1 at a time into the indents.  Bake another 12 minutes (for soft cooked eggs) or 15 minutes for more firm egg yolks.  Remove from oven, cover loosely with aluminum foil and let stand another 10 minutes before enjoying.  Great with hot sauce!

 

 

 

 

Greens N Grains Breakfast Bake

8 servings











1 bunch collards, washed and leaves torn into bite-sized pieces
1 cup Bob's Red Mill "mighty tasty hot cereal" (or stone ground grits, millet, polenta)
Water
1/2 cup skim milk
1/2tsp ground black pepper
1/2 tsp salt
1/4 tsp red pepper flakes
1 cup shredded low fat cheddar cheese
2Tb butter
10 large eggs

1. Preheat oven to 375 degrees.  Lightly coat 13x9 baking dish with non-stick spray.  Set aside.
2. Cook collards, covered in large pan with 2Tb water until wilted down.  Set 3 cups aside.
3. Cook 1 cup whole grains in water according to package directions.
4. Whisk milk with black pepper, salt, red pepper flakes, and 2 eggs.  Whisk milk mixture into cooked grains along with cheese and butter.
5. Stir cooked greens into grain mixture.  Spread evenly in prepared baking dish and bake 25-30 minutes, or until set.
6. Remove dish from oven and use back of spoon to make 8 indents.  Crack 8 remaining eggs- one into each indent.  Bake another 12 minutes (for soft cooked eggs) or 15 minutes for more firm egg yolks. 
7. Remove from oven, cover loosely with aluminum foil and let stand another 10 minutes before enjoying.

Recipe Facts

Serves: 8.0
Preparation Time: 20 minute(s)
Cooking Time: 40 minute(s)

 

Nutrition Facts 

Calories: 268.8

Fat Calories: 104.3                                                              % Daily Value*

Total Fat 11.9g	18%
Saturated Fat 4.9g	24%
Cholesterol 271.3mg	90%
Sodium 352.3mg	15%
Total Carb 23.3g	8%
Dietary Fiber 4.2g	17%
Sugars 1.4g
Protein 17.1g	34%
Vitamin A 127%	Vitamin C 22%
Calcium 23%	Iron 16%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your caloric needs.

 

Southwest Turkey Soup

Here it is, just in time for all the turkey leftovers that will be found tucked in the fridge tomorrow.  If your family is anything like mine, Dad will buy THE biggest turkey he can find... even if it's just to feed a family of four.  And there are always a tremendous amount of leftovers.  As many turkey sandwiches as we can eat, and we still can't get through all the deliciousness.

My  advice... take your leftover turkey, make this soup and freeze at least half.  Then you have a healthy meal ready to go in the next few weeks when you are in the midst of holiday crunch time!  And, it's always nice to add a little variety to your leftovers.

Today, and everyday, I am thankful for all of you reading this!  I hope everyone has a beautiful Thanksgiving Day, and you find the time to truly count your blessings.   Here's to our good health!  This one goes out to all the soup guys out there...

Turkey Tortilla Soup

2 Tb olive oil

2 bell peppers, diced

1 onion, diced

2 celery stalks, diced

3 cloves garlic, minced

1Tb chili powder

1Tb cumin

1Tb fresh oregano (or 1tsp dried)

1tsp ground coriander

¼ tsp salt

½ tsp ground black pepper

4 cups chopped leftover turkey

32 ounces low sodium chicken broth

2 cans diced tomatoes, no salt added

1 can black beans, rinsed and drained

1 cup frozen corn kernels

1. In a large saute pan, heat olive oil over medium heat.  Add the bell peppers, onion, celery and garlic.  Saute over medium, stirring frequently, until veggies are tender, about 10 minutes.  
2. Stir in your spices: chili powder, cumin, oregano, coriander, salt and pepper.  
3. Then add your vegetable mixture to your crock pot, along with your leftover turkey (yay leftovers!), chicken broth, tomatoes, black beans and corn.  Cook on low for at least 4 hours.  
4. Enjoy with a dollop of guacamole, fat free Greek yogurt, and a sprinkle of cilantro.  

Curried Cashews

As you are gearing up for Thanksgiving travel and black Friday shopping, remember to plan ahead to stay on track with your healthy eating plan.  Nuts make a great portable snack- buy individual pre-portioned packs to store in your car, carry on, purse, or pocket. Or, better yet... make your own roasted nuts and portion about 1/4 cup in snack-sized bags. 

Try this yummy, warm and toasty recipe to keep on hand for when you are out and about this week.


Curried Cashews
Makes about 12 servings (1/4 cup each)

3 cups unsalted, raw cashews
3Tb lemon juice
2Tb curry powder
1tsp turmeric
1Tb coconut sugar
1tsp salt
1/4 tsp cayenne

Preheat oven to 300 degrees.  Line baking sheet with aluminum foil. 

Whisk together lemon juice, curry, turmeric, coconut sugar, salt and cayenne.  Pour over cashews and toss until evenly coated.  Spread evenly on baking sheet.  Cook in preheated oven for 20-25 minutes until browned, stirring every 10 minutes. 

Let cool completely.  Stir in airtight container.

Recipe Facts

Serves: 12.0
Portion Description: 1/4 cup
Preparation Time: 5 minute(s)
Cooking Time: 20 minute(s)

Nutrition Facts per serving (40)g

Calories: 203.8
Fat Calories: 141

Total Fat 16g

  Saturated Fat 3.2g

Cholesterol 0mg

Sodium 200.1mg

Total Carb 12.8g

  Dietary Fiber 1.4g

  Sugars 2.6g

Protein 5.4g

   

24% Carb

10% Protein

66% Fat