Baked Pork Tenderloin with Apple Glaze

I love the classic combination of pork and apples.  I use it all the time in new ways.  While I was at the grocery store, I saw huge bottles of fresh apple cider:  the first sign of fall.  I knew I had to buy one and use it with a pork recipe.  That is when I decided to make a juicy tender pork tenderloin with a sweet and spicy (just a little) apple glaze.  The result was the most amazing fall meal.  I served mine with the perfect fall side: Butternut Squash Gratin with Apples and Leeks.

So juicy and tender

 Ingredients:
2-1lb pork tenderloins
1/2tsp onion powder
1/2tsp garlic powder
1tsp salt
2tsp paprika
1/4tsp cayenne
2c + 1/2c apple cider reserved
1/2c alcoholic apple cider, ie. Woodchuck (omit if you don't have it)
1/2c apple cider vinegar
1tsp vanilla
1/4c honey
3/4c packed brown sugar
1/2tsp red pepper flakes
1tsp cinnamon
2tsp dry yellow mustard
1/2tsp garlic powder
1tbs cornstarch mixed with 2tbs cold water, if needed

Directions:
1. Preheat oven to 350F.  Make spice rub with onion powder, garlic powder, salt, paprika and cayenne.  Rub over the tender loins evenly and let sit 20 minutes.
2. Meanwhile, in a large sauce pan, add 2c apple cider, 1/2c Woodchuck, 1/2c apple cider vinegar, 1/4c honey, vanilla, 3/4c brown sugar, cinnamon, red pepper flakes, dry mustard and garlic powder.  Season with salt.  Bring to a boil and continue to boil until reduced to 1/3 (takes 30-40 minutes).  To thicken the glaze, add 1tbs cornstarch mixed with some cold water and continue to boil a few minutes longer.  Taste.
3. Make a foil pouch:  Add the tenderloins.  Then pour 1/2c apple cider into the pouch and seal tightly.  Cook for about 45 minutes or until the internal temperature reads 160F.  Remove from the oven, place the oven rack 4-6" from the heat source and turn to broil.  Brush the tenderloins with a generous amount of glaze and place under the broiler until the tops start to caramelize, about 3-5minutes.  Remove, let set a few minutes then slice into 1" rounds.  Serve with extra apple glaze.

Green Goddess Detox Soup

I know what you are thinking:  Another detox soup recipe?  Yes, I love them.  Especially when the weather starts getting cooler in the fall and I want a warm satisfying soup that is good for my body and soul.  Detox soups are a delicious way to beef up your vegetable intake and there are so many different ways to make them!  I personally love them pureed.  They are easy to eat, easy to digest, and are warm and comforting.  This detox soup recipe is full of dark green vegetables:  broccoli, celery, zucchini, leeks, arugula, and spinach.  Too add creaminess without compromising the health benefits of the soup, I used a little coconut milk.  Serve this plain or with a big scoop of rice in the middle.  A delicious meal.

Warm, comforting, satisfying

Ingredients:
2 heads broccoli, washed and cut into pieces
3 celery stalks, washed, trimmed and cut into pieces (use the leaves too!)
2 zucchini, washed and cut into piecees
1c chopped leeks (half white parts half green parts)
5oz arugula/spinach salad mix
1tbs minced ginger
1 + 1/2 quarts vegetable stock (use all natural and no salt added)
juice of 1 lemon
1/2c coconut milk (more to taste)

Directions:
1. Place all veggies in a large stock pot.  Add ginger and vegetable stock.  Heat on high until boiling, then turn down the heat, cover, and cook until all veggies are very tender (about 20 minutes). 
2. Using an immersion blender, blend all the veggies into a pureed soup, adding more liquid if needed to get the thickness to your liking.  Add in the lemon juice and coconut milk.  Serve hot.

Cilantro Lime Grilled Chicken with Fresh Peach Salsa and Tomato Rice

This is my go-to marinade for everything.  It is mild enough that it goes with almost anything, but still adds a subtle hint of Mexican spices which pairs perfectly with the fresh cilantro and tangy lime.  Typically I use it on chicken or steak, but it is also great for fish.  The best part is that it doesn't have to marinate overnight.  It's a quick marinade that only needs 30 minutes to an hour (longer for a tough piece of meat).  To use up some fresh summer peaches and tomatoes, I made a quick pico de gallo and served it over tomato rice.  The result was a satisfying healthy summer meal put together in 30 minutes or less!

Fast and fresh summer meals are a cinch with a recipe like this!

Ingredients:
For the marinade: 
1 large handful cinlantro
3 limes, juiced
1/4c olive oil
1tsp fine sea salt
2tsp cumin
2 cloves garlic, minced
2tsp ancho chile powder
4 boneless skinless chicken breasts

 For the Peach Pico de Gallo:
2 large ripe peaches, diced
4 ripe summer tomatoes, diced (I used Spanish kumatos from Trader Joes)
1 small red onion, diced
1 handful cilantro, roughly chopped
1 jalapeno, seeded and minced
1 lime, juiced
Sea salt and garlic powder to taste

For the Tomato Rice:
2c white rice (feel free to use brown rice:  the cooking time will be about an hour)
2c chicken broth, gluten free (I use Rachael Ray)
2c tomato juice, fresh or bottled

Directions:
1. In a food processor, process all of the marinade ingredients.  Taste and adjust seasonings if necessary.  Then in a large freezer bag, place marinade and chicken breasts and coat.  Place on a dish (in case something leaks!) and put in the refrigerator while you work on the salsa and rice.
2. To make the salsa, combine all ingredients and toss well.  Taste and season as needed.  Let marinate in the refrigerator to blend the flavors while the rice and chicken are cooking.
3. To make the rice, place all ingredients into a medium saucepan and cook, stirring occasionally until mixture comes to a rapid boil.  Cover and turn on low 15 minutes.  Then, stir the rice and cover again for another 5 minutes.  If the rice is too wet, leave the lid partly open and continue to cook on low until come of the liquid has evaporated.  The rice should be slightly wet, but should stick together in a nice ball when scooped.
4. Now you're ready to make the chicken:  Preheat your grill on medium high.  Remove the chicken from the marinade and grill until done (about 10 minutes per side).
5. Serve chicken over rice and topped with a very generous scoop of peach salsa.  Dinner is served!

Vegetarian Mulligatawny Soup

Mulligatawny Soup is an Indian curry soup usually made with chunks of chicken, beef or lamb.  I love the taste of curry, but was looking to make a healthier Indian inspired dish.  The result was a creamy, pureed vegetable soup with a rich curry flavor and a kick of spice at the end.  This dish is vegetarian, vegan, and will detoxify your system.  I am very fond of detox soups, after I discovered them a few years ago.  When I eat a bowl of detox soup, I feel as if I am doing something truly good for my body.  With all of the desserts and sugar I have been eating recently, my body could use a break.  Below, I have listed not only my recipe, but the health benefits of each ingredient in the soup:  enjoy!

Rich and comforting:  perfect to eat as the weather cools down

Ingredients:
1tbs avocado oil    [Rich in omega-3's, omega-6's, and vitamins A, D, E]
4 cloves garlic, minced    [antibiotic, cleanses blood, lowers LDL, antioxidant, lowers blood pressure]

1 inch fresh ginger, grated    [high in potassium, magnesium, copper, manganese, vitB6, GI relief, anti-inflammatory, inhibits cancer cells, boosts immune system]
2tsp curry powder     [anti-inflammatory, prevents cancer, prevents Alzheimer's, improves memory]
1tsp turmeric     [prevents cancer, natural detoxifier, prevents Alzheimer's, anti-inflammatory, slows progression of MS, increases metabolism, antiseptic properties]
1/2tsp cayenne pepper     [lowers blood pressure, promotes digestion, anti-inflammatory]
2tsp gluten free red curry paste
1 red onion, diced     [high in polyphenols, flavinoids, chromium, vitamin C, fiber and maganese; antioxidant, lowers the risk of cancer]
6 carrots, peeled and sliced     [protects against cardiovascular disease, prevents oxidative damage, eye health, anti-cancer, high in beta-carotene, vitamins A, C, C, fiber, potassium]
1/2 head cauliflower, chopped     [high in vitamin C, K, folate, B6, natural detoxifier, antioxidant, anti-inflammatory, digestive support]
2 large Granny Smith apples, peeled, cored and diced     [high in flavinoids, fiber, vitamin C, polyphenols, antioxidant, helps control blood sugar, anti-cancer, anti-asthma]
1 medium sweet potato, peeled and diced     [high in vitamins A, C, copper, manganese, antioxidant, anti-inflammatory]
1/2 head cabbage, shredded     [lowers cholesterol, high in vitamin K, C, fiber, maganese, prevents cancer due to its high antioxidant properties, anti-inflammatory properties and levels of glucosinolates, offers digestive and cardiovascular support]
1 quart gluten free vegetable broth/stock
2c tomato juice     [high in vitamins C, A, and all the B vitamins; helps prevent cancer and cardiovascular disease]
1 14oz can coconut milk     [high in vitamins A, E, iron, fiber and electrolytes, boosts immune system, anti-inflammatory, lowers blood pressure]
Juice from 1 lime     [high in vitamin C, flavinoids, natural detoxifiers, and helps with urinary and digestive disorders]
Cilantro, for garnish

Directions:
1. Combine all of the ingredients in a slow cooker except the coconut milk and lime.  Cover and cook on high until vegetables are very tender, about 5 hours.
2. Using an immersion blender, blend the soup until pureed and smooth (this is easier on your digestive system than leaving the vegetables whole).  Alternatively, you can use a blender, but be careful:  blending hot liquids can build up steam and blow the top of the blender off so do it slowly and give it plenty of time to vent.
3.  Add the coconut milk and lime and blend again if needed.  Heat until hot (don't boil).  Serve with cilantro, if using.

Simple Butternut Squash Soup

I make this soup when I want something hearty but light in fat and calories.  It makes a great side dish or add a salad and bread for a main meal.  After spending the last week testing dessert recipes, I thought my body could use a break.  This soup feels healthy, healing and comforting any time of the year.  Bon Appetite. 

Hot steaming soup is the perfect comfort food

 Ingredients:
1 large butternut squash, peeled and cubed
1 yellow or sweet onion, diced
4-6c chicken stock
Nutmeg & cinnamon to taste

Salt & pepper to taste


Directions:
1. Saute onion with a little oil or butter  in the bottom of a stockpot over medium until onions are soft.
2. Add squash and just cover with chicken stock.  Bring to a boil and then reduce heat to simmer for 30 minutes or until squash is very tender.
2. Blend squash in a blender and return to pot or use an immersion blender.
3. Add nutmeg and cinnamon to taste.  Serve with a dollop of yogurt or sour cream if desired.

Buffalo Chicken Salad with Low Fat Homemade Buttermilk Ranch

Don't let the low fat description of this recipe scare you:  I promise it is full of flavor.  I was inspired by the traditional buffalo chicken wings and ranch dipping sauce but wanted to make a healthy version for dinner one night.  Using marinated chicken tenders and a buttermilk homemade ranch dressing, you won't even miss the real thing.  Enjoy!

Fresh low fat salad that is packed with spice and flavor

Buffalo Chicken Salad Ingredients:
Hot "wing" sauce
2tsp olive oil
Red wine vinegar
Garlic powder
1lb chicken tenders
Mixed salad greens
Cucumber, diced
Cherry tomatoes, halved
Baby carrots, quartered
Celery sticks


Homemade Low Fat Buttermilk Ranch Dressing Ingredients:

Buttermilk ranch ready to chill and thicken

[This makes about 1 1/2c of salad dressing]
1tbs olive oil
2tsp cider vinegar
1 packet truvia or 1 tsp sugar
1/4tsp dried marjoram
3/4c buttermilk
3tbs nonfat greek yogurt
2tbs canola or lowfat mayo
2tbs chopped onion
2tbs minced parsley
1 garlic clove, minced




Directions:
1.  Marinate chicken tenders in hot sauce, olive oil, lots of garlic powder and red wine vinegar overnight.  (I didn't measure my ingredients but if I had to guess I would say I used 1/3c hot sauce to 3tbs red wine vinegar, 2 tsp of garlic powder and 1tbs olive oil).
2. Meanwhile make your dressing: Whisk together all ingredients, adding oil in a steady stream last.  Refrigerate 6 hours or more to thicken.
3. Remove chicken from marinade and place on a baking sheet.  Bake at 400F for 15 minutes or until done.
4. Meanwhile, assemble your salad.  Top with chicken and serve with ranch to toss or dip chicken strips in.  Enjoy without guilt!

Shrimp Pad Thai

This dish is loaded with veggies and flavor.  I sprinkled some cocktail peanuts at the end for some crunch.  In total, this dish took about 20 minutes to make: not bad for a busy weekday!

20 minute pad thai

Ingredients:
1lb frozen deveined tail off shrimp, dethawed
1tbs minced garlic
2tbs minced ginger
2c cooked rice noodles, tofu noodles or miracle noodles cooked according to package directions
1c shredded carrots
1c snow peas
4 green onions, white and green parts, sliced
1/4c soy sauce (Make sure you use gluten free!)
1/4c rice vinegar
2tbs sugar, honey, or other sweetener of your choice
1/4tsp red pepper flakes
1/4c cocktail peanuts

Directions:
1. Cook noodles according to package directions.  Set aside.  Mix together soy sauce, vinegar, honey, and red pepper flakes and set aside.
2. Cook garlic and ginger with about 1tbs of oil over medium heat until fragrant.  Add veggies (saving some green onion tops for garnish).  Cook until crisp-tender.
3. Cook shrimp with some extra garlic, ginger and oil in a separate pan over medium high heat.  Shrimp are done when opaque throughout.
4. Toss vegetables with shrimp and noodles in a large pan.  Add sauce and cook until most of the sauce is absorbed.  Serve topped with green onions and peanuts.