Grilled Sweet Potato Salad

I AM A POTATO SALAD SNOB!  There – I said it!  I love potato salad…..when I make it!  I’m horrible….I know!  I’m just super picky when it comes to the spices, the add-ins, the dressing, and most especially, the potatoes!  I think what ruins it for me 99% of the time is when potato salad is made with over cooked potatoes,  YUK!  Having said all that, today I’m switching things up and making a sweet potato salad….definitely not your run-of-the-mill picnic fare!  

Grilled Sweet Potato Salad |cookeatbehealthy.com

Sweet potatoes are just so darn good – and good for you!  They are rich in beta carotene and an excellent source of vitamin A.  Research has shown that including a little healthy fat when eating sweet potatoes actually increases your body’s uptake of beta carotene.  The homemade mayo in this recipe provides the fat needed to accomplish this.  The salad is seasoned with curry and cumin, and cayenne…..three of my favorites!  But aside from being delicious these seasonings have health benefits as well!  Curry powder is actually a spice mix that health-wise is beneficial for the prevention of cancer, it can reduce Alzheimer’s symptoms, it eases inflammation and thereby pain, it boosts bone health, protects the immune system, and increases the liver’s ability to remove toxins. Ummmm….WOW!  More curry on EVERYTHING please!!!!  Cumin has a myriad of healthful benefits as well.  It’s a digestive aid, it helps treat insomnia, respiratory disorders, anemia, skin disorders, and cancer too!  Cayenne is an anti-cold and flu agent, it has anti-fungal properties, it can serve to prevent migraines, it’s an anti-allergen, it supports weight loss, and is credited with many other health benefits!  So basically what I’m saying is 1 serving of Grilled Sweet Potato Salad a day keeps the doctor away…or is at the very least as effective as an apple a day!

Grilled Sweet Potato Salad | cookeatbehealthy.com

So I’ve confessed to being a potato salad snob and hating over-cooked potatoes, but the other thing I hate is gloppy and goopy over-dressed potato salad!  To me, the dressing should enhance the flavors of all the ingredients and also act as a conduit for the seasonings.  If too much dressing is used, then all the flavors are lost and the salad is just….yucky!  🙁  For today’s recipe I’m only using a half cup of homemade mayonnaise – the perfect amount to coat all the salad ingredients, carry all those warm yummy spices, and enhance the flavors of all the components of this salad.

Grilled Sweet Potato Salad | cookeatbehealthy.com

The ingredient list for this salad is pretty straight forward.  Obviously we need sweet potatoes (with a little olive oil, salt, and pepper for grilling) and mayonnaise – I use homemade and you can find my recipe here, also pecans, craisins, a small shallot, a little salt, and some lemon juice.  I also decided to grill the sweet potatoes to add another layer of flavor, but in the winter I roast them so I don’t have to trudge through the snow!  I like the pecans for crunch, and flavor, of course!  And the craisins are such a natural complement to the sweet potatoes, plus I like the chewy sweetness they add!  In a large bowl I mix the mayo, minced shallot, seasonings, and lemon juice.  After grilling the sweet potatoes I cut them into bite sized pieces and combine them, the pecans, and craisins with the seasoned dressing.  Gently stir it all together to get the yummy dressing distributed on all the other ingredients.

I do like to peel my sweet potatoes a little bit.  I don’t worry about getting every bit of peel removed, but I’m just not a fan of the skins – if you like them then by all means, leave them on!  After peeling the potatoes, slice them into approximately 1/2″ thick rounds.  Once they’re all peeled and sliced, toss them with the olive oil and a little salt and pepper, then grill them on medium heat for about 20 minutes, flipping them halfway through cooking time.  Keep an eye on them after about 15 minutes to make sure they don’t get too soft.  You may find you need to remove some of the smaller pieces before the larger ones are done.  Once they’re grilled and cooled enough to handle, cut them into pieces and assemble the salad!

Grilled Sweet Potato Salad | cookeatbehealthy.com

Grilled Sweet Potato Salad | cookeatbehealthy.com

Grilled Sweet Potato Salad | cookeatbehealthy.com

Grilled Sweet Potato Salad | cookeatbehealthy.com

Grilled Sweet Potato Salad
Serves 8
Sweet potatoes, pecans, and craisins give a unique twist to potato salad!
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Prep Time
20 min
Cook Time
20 min
Total Time
40 min
Prep Time
20 min
Cook Time
20 min
Total Time
40 min
240 calories
19 g
6 g
18 g
2 g
2 g
84 g
262 g
9 g
0 g
15 g
Nutrition Facts
Serving Size
84g
Servings
8
Amount Per Serving
Calories 240
Calories from Fat 160
% Daily Value *
Total Fat 18g
28%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 8g
Monounsaturated Fat 7g
Cholesterol 6mg
2%
Sodium 262mg
11%
Total Carbohydrates 19g
6%
Dietary Fiber 3g
11%
Sugars 9g
Protein 2g
Vitamin A
139%
Vitamin C
3%
Calcium
2%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 3 sweet potatoes, about 3 pounds, peeled & sliced into 1/2" rounds
  2. 1/2 cup pecans, slightly broken up by hand
  3. 2/3 cup craisins
  4. 1/2 cup mayonnaise
  5. 1 small shallot, finely minced
  6. 2 tbsp Extra Virgin Olive Oil (EVOO)
  7. 2 tsp fresh squeezed lemon juice
  8. 1/2 tsp each salt & pepper
  9. 1/2 tsp curry powder
  10. 1/2 tsp cumin
  11. 1/4 tsp cayenne
Instructions
  1. Toss sliced sweet potatoes with EVOO and salt & pepper, and grill over medium heat approximately 15-20 minutes or until al dente, turning after the first 10 minutes of cooking time.
  2. Meanwhile mix mayo, minced shallot, lemon juice, curry, cumin, and cayenne in large bowl. Set aside.
  3. Once potatoes are cool enough to handle, cut into bite sized pieces.
  4. Add cut sweet potatoes, pecans, and craisins to the large bowl and stir gently until everything is combined and coated in dressing.
  5. Taste and adjust seasoning, adding more salt if needed.
  6. Refrigerate in covered container.
Notes
  1. I recommend making the salad several hours before serving so it has a chance to thoroughly chill and to allow the flavors meld.
beta
calories
240
fat
18g
protein
2g
carbs
19g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
So next time you host a cook-out, or you volunteer to take a salad to a party, keep this Grilled Sweet Potato Salad in mind!  A change-of-pace potato salad is always a good thing!

Cherry, Almond, & Toasted Quinoa Granola

Cherry Almond & Toasted Quinoa Granola | cookeatbehealthy.com

Part of the Cook Eat Be Healthy lifestyle is to simplify what I eat.  That means pretty much cutting out all processed foods because there’s nothing simple about most of them.  The problem with simplifying my diet is that it complicates grabbing a quick snack or meal out of convenience sake.  So I’ve learned to plan ahead when possible, have healthy snacks at the ready, and to make more healthful versions of my favorite foods, like my homemade granola!  That way I control exactly what goes into it, and I can change it up to suit my mood by adding a variety of different fruits, nuts, and grains!

Cherry, Almond & Toasted Quinoa Granola | cookeatbehealthy.com

Today I’m making a Cherry, Almond & Toasted Quinoa Granola.  I love the flavors of almond and cherry together, and the toasted quinoa gives it a super crunchy element that I really like!  I like to sprinkle it on top of fresh fruit or enjoy a little bowl of granola with fresh cherries and some vanilla almond milk.  My husband likes it with vanilla yogurt and fresh cherries.  And of course it makes a great snack all by itself!

Cherry Almond & Toasted Quinoa Granola | cookeatbehealthy.com

Cherry Almond & Toasted Quinoa Granola | cookeatbehealthy.com

Cherry Almond & Toasted Quinoa Granola | cookeatbehealthy.com

For this recipe I’m using old-fashioned oats, quinoa, honey, maple syrup, almonds, dried cherries, almond extract, a little salt, some cinnamon, and coconut oil.  The very first thing I did was cook the quinoa as usual, then spread it on a jelly roll pan (the same one I’ll be using to bake the granola….the fewer dishes, the better), and pop it in a 350 degree oven for about 12-15 minutes until it just barely starts to turn golden.

Cherry Almond & Toasted Quinoa Granola | cookeatbehealthy.com

While the quinoa is toasting, melt the coconut oil in a large bowl in the microwave, stir in the maple syrup and 1/4 cup honey until the syrup and honey are dissolved in the warm oil.  Then add the almond extract, salt, and cinnamon, and stir to combine. 

Granola | cookeatbehealthy.com Granola | cookeatbehealthy.com Granola | cookeatbehealthy.com

To this mixture add the oats, almonds, and toasted quinoa, and stir well making sure everything is completely coated. Then spread it on the same jelly roll sheet the quinoa was toasted on, and pop it into the oven which has been reduced to 250 degrees.  Bake it for one hour, stirring every 15 minutes.

Granola | cookeatbehealthy.com Granola | cookeatbehealthy.com Granola | cookeatbehealthy.com

Before returning it to the oven for the last 15 minutes of baking time, add the cherries and drizzle on an additional 2 tablespoons of honey, mix it well, and return it to the oven for the final 15 minutes baking time.  When the final baking cycle is complete, remove it from the oven a cool just a few minutes on the baking sheet, then spread it on a piece of parchment paper on the counter to cool completely.  

Granola | cookeatbehealthy.com Granola | cookeatbehealthy.com

Once it’s cool, I store it in a jar or zip-lock bag in the pantry.  This recipe doesn’t make chunky granola – the pieces are much smaller, and I prefer it that way.  I just don’t want you to be disappointed when you can’t pick up a big piece and chomp down on it!  😉

Cherry Almond & Toasted Quinoa Granola | cookeatbehealthy.com

Cherry Almond & Toasted Quinoa Granola | cookeatbehealthy.com

Cherry, Almond, & Toasted Quinoa Granola
Serves 15
Homemade granola that you can feel good about feeding your family, made with ingredients you can actually pronounce!
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Prep Time
30 min
Cook Time
1 hr
Total Time
1 hr 30 min
Prep Time
30 min
Cook Time
1 hr
Total Time
1 hr 30 min
233 calories
36 g
0 g
8 g
7 g
3 g
82 g
81 g
10 g
0 g
4 g
Nutrition Facts
Serving Size
82g
Servings
15
Amount Per Serving
Calories 233
Calories from Fat 65
% Daily Value *
Total Fat 8g
12%
Saturated Fat 3g
15%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 81mg
3%
Total Carbohydrates 36g
12%
Dietary Fiber 4g
18%
Sugars 10g
Protein 7g
Vitamin A
3%
Vitamin C
2%
Calcium
4%
Iron
11%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 3 cups old-fashioned oats
  2. 1/2 cup quinoa, dry
  3. 1 cup water
  4. 1/2 cup unsalted almonds
  5. 1 cup dried cherries
  6. 1/4 cup plus 2 tbsp honey
  7. 1/4 cup maple syrup
  8. 3 tbsp coconut oil
  9. 1/2 tsp salt
  10. 1/2 tsp cinnamon
  11. 1/2 tsp almond extract
Instructions
  1. Preheat oven to 350 degrees.
  2. In small saucepan, combine quinoa with 1 cup water, bring to a boil, cover and reduce heat to low.
  3. Cook quinoa 15 minutes, until water is absorbed.
  4. Spread cooked quinoa on a jelly roll pan, place in oven, and toast 12-15 minutes until barely golden in color. Remove from oven and reduce temperature to 250 degrees.
  5. While quinoa is toasting, melt coconut oil in large bowl in microwave.
  6. Add maple syrup and 1/4 cup honey into melted coconut oil, stirring until honey and syrup are dissolved.
  7. To the oil mixture, add the salt, cinnamon, and almond extract. Mix well.
  8. Add oats, almonds, and toasted quinoa to the large bowl, stirring well until everything is completely coated.
  9. Evenly spread granola mixture on the same jelly roll pan used for toasting the quinoa and bake at 250 degrees for 1 hour, stirring every 15 minutes.
  10. Before baking for the final 15 minutes, add the cherries and drizzle on the 2 tbsp of honey. Stir well and return to oven.
  11. Remove from oven after the final 15 minutes baking time and cool about 5 minutes on the baking pan.
  12. Then spread the granola onto a piece of parchment paper on the counter and cool completely.
  13. Store in an air-tight container.
beta
calories
233
fat
8g
protein
7g
carbs
36g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
What are your favorite granola flavors and how do you like to eat your granola?  Leave me a comment and we can compare notes!

Parmesan & Chive Einkorn Flour Scones

Parmesan & Chive Einkorn Flour Scones | cookeatbehealthy.com

As part of my Cook Eat Be Healthy Lifestyle I’ve eliminated pretty much all baked goods from my daily diet.  But having said that, I still occasionally miss the smell of fresh baked bread and other goodies wafting out of my kitchen!  And I’m pretty sure my family misses my baking too!  😉  Now, I don’t plan to make traditional cookies or cakes on a regular basis – those will be reserved for only very special occasions such as birthdays and Christmas!  But by golly, occasionally I crave something home baked that won’t have me regretting it later.  Thus began my quest for a healthier flour that I could substitute for all purpose or whole wheat flour, but which would result in the same quality baked goods that I was used to turning out.

Parmesan & Chive Einkorn Flour Scones}cookeatbehealthy.com

What I discovered was Einkorn Flour , an ancient grain that has more nutrients than wheat flour, is non-hybridized, is non-GMO, and can be used teaspoon for teaspoon, cup for cup, the same as regular old processed wheat flour!  I encourage you to click on the link I’ve provided to learn more about this amazing grain!  I’m not affiliated with this company or their product, other than the fact that I use it in my own kitchen, but I do think their website is the most comprehensive and clear cut source of information regarding Einkorn flour!

Today I’m featuring a recipe for scones that I made with Einkorn, coconut oil, and almond milk.  By eliminating most of the dairy and subbing the Einkorn I’ve managed to develop a recipe that I can feel good about serving to my family, and one that I can enjoy without the subsequent guilt and discomfort that might otherwise occur!

Parmesan & Chive Einkorn Flour Scones | cookeatbehealthy.com

In last Friday’s post I featured a few photos of these beauties alongside a delicious Spaghetti Squash Egg Bake because I always feel like eggs need some kind of bread or baked goods like muffins or toast to make them even more special!  But I thought the perfect go-along to an egg dish I would be serving for dinner needed to be a little more substantial.  Once I began contemplating possible flavors of scones my imagination ran away from me!  I think I have a list of 15 or 20 possible flavors, but for today’s post I chose to make a Parmesan & Chive Einkorn Flour scone.

Spaghetti Squash Egg Bake | cookeatbehealthy.com

Parmesan & Chive Einkorn Flour Scones | cookeatbehealthy.com

For the scones you’ll need the Einkorn flour, coconut oil, almond milk, a little honey, salt, an egg, fresh snipped chives, some lemon juice, and some real grated Parmesan cheese.  The process of making the scones is just the same as any other.  The coconut oil is cut into the flour, salt, chive, and cheese mixture.  Then the egg is beat with a fork and combined with the honey, almond milk, and lemon juice.  Then the liquids are added to the flour and coconut oil mixture and stirred until just combined.

Tip:  The secret to making coconut oil work in this recipe is to measure it into the measuring cup, then place it in the freezer for 20-30 minutes to harden.  Once you remove it from the freezer and begin assembling the scones, you’ll want to move quickly so it doesn’t re-soften.

Then the mixture is turned out onto a floured surface, kneaded a few times, shaped into a circle about 3/4 to 1 inch thick, and cut into 8th’s.  Place the scones on a lightly floured or greased baking sheet and bake for about 15 minutes until golden brown!

Tip:  To simplify the kneading, cutting, and baking process use the baking sheet for all 3 steps!  Save yourself work and clean-up time!

Parmesan & Chive Einkorn Flour Scones | cookeatbehealthy.com Parmesan & Chive Einkorn Flour Scones | cookeatbehealthy.com Parmesan & Chive Einkorn Flour Scones | cookeatbehealthy.com Parmesan & Chive Einkorn Flour Scones | cookeatbehealthy.com Parmesan & Chive Einkorn Flour Scones | cookeatbehealthy.com

Parmesan & Chive Einkorn Flour Scones | cookeatbehealthy.com

Serves 8

Parmesan & Chive Einkorn Flour Scones

A healthier scone recipe made with Einkorn flour and coconut oil.

35 minPrep Time

15 minCook Time

50 minTotal Time

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Ingredients

  • 2 cups Einkorn flour
  • 2 tbsp honey
  • 1/2 cup unsweetened almond milk
  • 1/3 cup refined coconut oil, measured and placed in freezer for 20-30 minutes to harden
  • 1 tsp fresh lemon juice
  • 2 tsp baking powder
  • 1 egg
  • 1/4 tsp salt
  • 2 tbsp snipped fresh chives
  • 1/3 cup grated real Parmesan cheese

Instructions

  1. Preheat oven to 375 degrees.
  2. In a large mixing bowl stir together flour, baking powder, salt, chives, and Parmesan cheese.
  3. In a separate bowl whisk together egg, almond milk, honey, and lemon juice, then set aside.
  4. Remove hardened coconut oil from freezer, cut it into small pieces and add to flour mixture.
  5. Using a pastry cutter and working quickly, cut coconut oil into flour mixture until mixture resembles coarse crumbs.
  6. Pour in liquids and mix until just combined.
  7. Turn out onto lightly floured surface, knead a few times, and pat into a circle about 3/4 to 1 inch thick.
  8. Cut into 8 equal pieces and place on lightly floured or greased baking sheet.
  9. Bake 15-17 minutes, until golden brown.
  10. Remove from oven and serve piping hot.
Recipe Type: Baked Goods

Notes

These could easily be adapted to be dairy free by eliminating the cheese.

6.8
http://cookeatbehealthy.com/parmesan-chive-einkorn-flour-scones/
Calories
146 cal
Fat
1 g
Carbs
30 g
Protein
4 g


Click Here For Full Nutrition, Exchanges, and My Plate Info

Triple ‘B’ Burgers

Triple 'B' Burgers | Cookeatbehealthy.com

Last week I was talking turkey……burgers that is!  😉  But today is all about Bison Burgers.  When I changed my lifestyle from a diet to a live-it, I chose to stop eating red meat….with one exception….BISON!!!   Have you ever tried bison meat?  We are fortunate to have a local rancher who raises a herd of grass fed, free roaming, antibiotic and hormone free bison, and makes the meat available at a few places around the area. I always get mine at our local farmers market!  Bison meat is unlike other red meat in that it is extremely lean, and actually even healthier than salmon is in almost every regard!  And of course, it delicious!

Bison is lower in fat, calories, and cholesterol than beef, chicken, pork, and salmon.  I find that pretty impressive!  Because of the leanness of bison, you’ll find it will cook faster than beef and you’ll want to only cook ground bison to medium, or 155-160 degrees.  Any higher temp and you run the risk of drying out the meat.  The flavor is similar to beef, but richer, with a hint of sweetness.  I like the flavor so much that I don’t do much to the burgers before I cook them.  I just add a few finely minced onions or shallots, some mushrooms, finely diced, a dash of worchesteshire sauce, a sprinkle of garlic powder, salt & pepper, and a splash of bourbon!  Then onto a medium heat grill they go, and in just a few minutes…your tastebuds will be doing a happy dance!  

Tip:  Just like with the turkey burgers, the finely diced mushrooms do little to change the flavor profile, but they do help prevent the burgers from becoming dried out.  As for the bourbon….the alcohol will cook out during grilling, and you’ll just be left with that certain little something that’ll keep your guests guessing what your secret ingredient is!

Triple 'B' Burgers | cookeatbehealthy.com

 

But don’t forget…I’m calling these Triple B Burgers, so if Bison is the first “B”, we’ve still got 2 more to talk about!  The second “B” is for bourbon sauce!  I really hope you’re as excited about this as I am!  I’m not a fan of beer or wine, but I do love me a good bourbon!  For the sauce I combined my favorite bourbon from Cedar Ridge Distillery  (also right here in Eastern Iowa), worchesteshire sauce, beef stock, garlic, salt & pepper, and chile spiced honey.  I combined all the ingredients in a small sauce pan and simmered it on low heat until it was reduced by about 75%.  The result is rich and unbelievably delicious, and oh so good drizzled on a grilled bison burger the last couple minutes before it comes off the grill!  (It also happens to be pretty darn good on grilled chicken too).

Spicy Bourbon Sauce | cookeatbehealthy.com

The final “B” is for blue cheese…some tangy creamy blue cheese crumbles are just what’s needed to top off this burger in style!  Blue cheese is a classic paired with beef burgers, so I just knew these bison burgers NEEDED blue cheese as a contrast to the rich meat and bourbon sauce!

And just because I’m not very good at stopping when enough is enough, I’m also slathering the bun for this killer burger with homemade horseradish mayonnaise!  A little mayo goes a long way, so not to worry about the fat content here!  Plus when you make it from scratch, you are in total control of the ingredients, and for me, that’s as much a component of healthy living as the actual nutritional values of a food.  Besides – it’s not like you’re going to eat it everyday, or by the spoonfuls when you do, so relax!  If  you take the time to make it yourself and you know exactly what’s in it, then go ahead – live a little!

Homemade Horseradish Mayonnaise | cookeatbehealthy.com

Are you getting the picture?  This is not your ordinary burger!  The bison is so much better for you than beef, the bourbon sauce is decadent and rich, the blue cheese is tangy and creamy, and the horseradish mayo ties it all together!  And by now you’re probably asking how can this possibly meet the Cook Eat Be Healthy standard?!?  The real rock star here is the bison!  Otherwise using only small amounts of the other ingredients are what works to make it a healthy option!  Of course you could opt to add any of your favorite burger topping as well.  Personally I’m thinking a little thinly sliced red onion wouldn’t hurt my feelings any!  😉  And if you’re like me and you skip the bun (or use a Sandwich Thin), you’ll save lots of calories and carbs that way!  

Triple 'B' Burgers | cookeatbehealthy.com

Triple 'B' Burgers
Serves 4
A satisfying and decadently delicious grilled Bison burger....perfect for Father's Day, or any day you're craving a healthier grilled burger!
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
378 calories
23 g
87 g
14 g
35 g
6 g
191 g
469 g
4 g
0 g
6 g
Nutrition Facts
Serving Size
191g
Servings
4
Amount Per Serving
Calories 378
Calories from Fat 124
% Daily Value *
Total Fat 14g
21%
Saturated Fat 6g
30%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 87mg
29%
Sodium 469mg
20%
Total Carbohydrates 23g
8%
Dietary Fiber 1g
6%
Sugars 4g
Protein 35g
Vitamin A
1%
Vitamin C
4%
Calcium
14%
Iron
29%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. I pound ground Bison
  2. 1/4 cup finely diced fresh mushrooms
  3. 1 small shallot, finely minced
  4. 1 tbsp worchesteshire sauce
  5. 1 tbsp bourbon
  6. Salt and pepper to taste
  7. 4 tsp Bourbon Sauce ~ recipe to follow
For the building of your burger
  1. 4 Triple 'B' Burgers
  2. 4 buns of choice
  3. 4 tsp Horseradish Mayo ~ recipe to follow
  4. 1/4 cup blue cheese crumbles
  5. 1/2 small red onion, very thinly sliced
For the burgers
  1. Heat gas grill to medium, or prepare charcol grill for grilling burgers.
  2. Place all burger ingredients in a large bowl and combine until everything is just incorporated. You may find your hands are the best tools for this job.
  3. Separate mixture into 4 equal portions and form into thick patties.
  4. Place patties on pre-heated grill and cook 8-10 on the first side, then flip the burgers and continue grilling until the temperature, measured by a meat thermometer poked into the center of a pattie, measures 155-160.
  5. During the last couple minutes of grilling drizzle each burger with a teaspoon of Bourbon Sauce.
To assemble burgers
  1. Slather each bun bottom with horseradish mayo.
  2. Top with burger, blue cheese crumbles, and red onion.
  3. Place other half of bun on top, cut in half, and dig in!
Notes
  1. Do not overcook these burgers. If you cook them to the well done stage like hamburgers, you'll be disappointed by how dry they become.
  2. Because of the leaness of the Bison meat these burgers will cook faster than hamburgers, so keep an eye on them and adjust cooking time accordingly, taking into account varying grilling temperatures.
beta
calories
378
fat
14g
protein
35g
carbs
23g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
Bourbon Sauce
Serves 8
A rich and flavorful sauce perfect for grilled burgers, chicken, and other meats!
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Prep Time
5 min
Cook Time
30 min
Total Time
35 min
Prep Time
5 min
Cook Time
30 min
Total Time
35 min
46 calories
5 g
0 g
0 g
0 g
0 g
32 g
50 g
4 g
0 g
0 g
Nutrition Facts
Serving Size
32g
Servings
8
Amount Per Serving
Calories 46
Calories from Fat 1
% Daily Value *
Total Fat 0g
0%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 50mg
2%
Total Carbohydrates 5g
2%
Dietary Fiber 0g
1%
Sugars 4g
Protein 0g
Vitamin A
0%
Vitamin C
0%
Calcium
1%
Iron
1%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/4 cup plus 2 tbsp Bourbon
  2. 1/2 cup beef stock
  3. 1 tbsp worchesteshire sauce
  4. 1 tsp, or 1 clove, minced garlic
  5. 1/4 tsp onion powder
  6. 2 tbsp chile infused honey
  7. Salt and pepper to taste
Instructions
  1. Combine all ingredients in a small sauce pan over medium high heat and bring to almost boiling.
  2. Reduce heat to low and continue to simmer 20-30 minutes until sauce is thickened and reduced by about 75%.
  3. Remove from heat and store in covered container in refrigerator for up to 2 weeks.
Notes
  1. If you can't find chile infused honey substitute 2 tbsp regular honey and add 1/4 tsp red pepper flakes.
beta
calories
46
fat
0g
protein
0g
carbs
5g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
Homemade Mayo
Serves 16
This is a basic mayo recipe that can be used as a springboard for many other flavored mayos!
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Total Time
15 min
Total Time
15 min
154 calories
0 g
12 g
17 g
0 g
2 g
21 g
79 g
0 g
0 g
14 g
Nutrition Facts
Serving Size
21g
Servings
16
Amount Per Serving
Calories 154
Calories from Fat 152
% Daily Value *
Total Fat 17g
26%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 12g
Cholesterol 12mg
4%
Sodium 79mg
3%
Total Carbohydrates 0g
0%
Dietary Fiber 0g
0%
Sugars 0g
Protein 0g
Vitamin A
0%
Vitamin C
0%
Calcium
0%
Iron
1%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the mayo
  1. 1 room temperature egg
  2. 1/2 tsp salt
  3. 1/2 tsp dry mustard
  4. 1 1/4 cups extra light tasting olive oil, divided
  5. 1-2 tsp fresh squeezed lemon juice
Optional add-ins
  1. Horseradish
  2. Adobo Sauce
  3. Garlic
  4. Pickle relish
  5. Herbs
  6. Stone Ground Mustard
Instructions
  1. In bowl of 8-10 cup food processor combine egg, salt, dry mustard, and 1/4 cup olive oil. Process a few second until well blended.
  2. SLOWLY drizzle in remaining 1 cup olive oil until it's all incorporated and mayo is emulsified.
  3. Blend in lemon juice and any other optional add-ins as desired.
Notes
  1. All mayo ingredients must be at room temperature. Remember to remove your egg from the refrigerator at least 6 hours prior to using. You can leave it on the counter overnight as well.
  2. Drizzling the final 1 cup olive oil must be done VERY SLOWLY! Failing to do so will result in a gloppy mess, so patience is a virtue when making homemade mayo!
  3. Store leftovers in the fridge for up to 2 weeks.
beta
calories
154
fat
17g
protein
0g
carbs
0g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
So there you have it!  This is the answer to the dilemma of what to make Dad for Father’s Day dinner this year!  A burger so satisfying and decadently delicious that only you will know how much better it is for your family than the usual barbecue burger fare!

Quinoa Risotto With Mushrooms & Asparagus

Quinoa Risotto With Mushrooms & Asparagus | cookeatbehealthy.com

Did you know that 2013 was declared “The International Year of Quinoa” by The Food and Agricultural Organization of the United Nations?  Did you also know that quinoa was a mainstay of the Inca’s diet dating as far back as 1200 AD?   Me neither, but I’m not surprised!  I’ve got a thing for quinoa.  I mean….I really love it….a lot, and apparently so does everyone else!  But please tell me I’m not the only one who, when trying to spell it, pronounces it in my head as kwin-o-a !  😉  Of course it’s actually pronounced keen-wah, but speaking it and spelling it are two different things!

One of the best things about quinoa is that it’s so versatile.  It can easily switch gears from a savory meal accompaniment or salad, to a sweet dessert or breakfast porridge.  But aside from the joys of cooking, and obviously eating quinoa, the health benefits are significant!  Quinoa is a nutrient rich food which adds many minerals, fiber, protein, and ‘good’ fats to our diet.  There is also some evidence that quinoa can act as an anti-inflammatory agent.  Quinoa is also gluten free and therefore an excellent substitute for those with gluten-free dietary restrictions.

Quinoa Risotto With Mushrooms & Asparagus | cookeatbehealthy.com

Since quinoa is one of my favorite foods I’m always trying to find new ways to use it by developing new recipes with it as the main ingredient.  Today I’m sharing a recipe for Quinoa Risotto with Mushrooms & Asparagus.  It’s a rich side dish that goes great with grilled chicken or fish, or by itself as a light lunch selection.  Typically risotto is made with Arborio rice because it’s high starch content is what helps lend to the creaminess ( the butter in the traditional recipe doesn’t hurt any either) of the dish.  But I wanted to try a version that has all the same rich flavors and creamy texture of traditional risotto, but with the health benefits of quinoa. Happily, the end result surpassed my expectations!  My Quinoa Risotto is still creamy, it’s richness comes from the addition of white wine (a risotto must), good chicken stock, and refined coconut oil instead of butter.  Add in two of my favorite vegetables, mushrooms & asparagus, some fresh thyme, a healthy dose of patience,  and….voila…..Quinoa Risotto!  The ingredients are simple, the flavors, however are not!  The end result is a dish classy enough to serve guests, but homey enough for a cozy mid-week family dinner!

Tip: There is a slightly bitter natural coating on quinoa called saponin, and most cooking instructions will tell you to rinse it before cooking.  But I have to be 100% honest and say I rinsed my quinoa exactly one time – the first time I ever cooked it!  Frankly it’s kind of a pain.  And truthfully, I can’t tell a difference  in the taste, so why make more work for yourself?!?

Quinoa Risotto With Mushrooms & Asparagus | cookeatbehealthy.com

Quinoa Risotto With Mushrooms & Asparagus
Serves 6
A rich & luscious spin on a traditional risotto recipe!
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Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
255 calories
29 g
5 g
10 g
11 g
3 g
329 g
628 g
5 g
0 g
7 g
Nutrition Facts
Serving Size
329g
Servings
6
Amount Per Serving
Calories 255
Calories from Fat 88
% Daily Value *
Total Fat 10g
15%
Saturated Fat 3g
14%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Cholesterol 5mg
2%
Sodium 628mg
26%
Total Carbohydrates 29g
10%
Dietary Fiber 4g
16%
Sugars 5g
Protein 11g
Vitamin A
12%
Vitamin C
11%
Calcium
4%
Iron
20%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 cup quinoa
  2. 4 cups chicken stock
  3. 1/2 cup white wine
  4. 2 tbsp extra virgin olive oil
  5. 2 tsp refined coconut oil
  6. 2 tbsp fresh thyme
  7. 1 tsp salt to taste
  8. 1/2 tsp ground black pepper
  9. 2 cloves, or 2 tsp chopped garlic
  10. 2 shallots, finely diced
  11. 1 pound asparagus, thinly sliced diagonally
  12. 1/2 pound baby bella mushrooms, thinly sliced
Instructions
  1. Begin by pouring the 4 cups chicken stock into a medium saucepan. Bring to simmer and keep warm over low heat.
  2. Drizzle EVOO in large skillet, toss in diced shallots and cook over medium heat, stirring occasionally until shallots are soft and somewhat translucent.
  3. Add garlic, S & P, and coconut oil, stirring until oil is melted.
  4. Pour in the 1 cup quinoa, stirring to coat completely, and toast until very lightly browned, or about 5 minutes.
  5. Pour in the 1/2 cup white wine, stirring until most the liquid is absorbed.
  6. Begin adding the warm chicken stock, 1 ladle at a time, stirring very often, until liquid is mostly absorbed. Continue in this manner until all 4 cups of chicken stock have been added to the quinoa.
  7. After the first 15 minutes, add the mushrooms and continue cooking as above.
  8. After the next 15 minutes, add the asparagus and thyme, and continue cooking as above.
  9. Expect total cooking time needed to incorporate 4 cups of chicken stock to be approximately 45 minutes.
  10. After most all the liquid is absorbed taste for seasoning, adjusting as necessary.
  11. Remove from heat and serve immediately.
  12. If the risotto begins to dry out, add a small amount of stock to loosen it up again.
Notes
  1. By replacing butter with coconut oil, this becomes a dairy-free dish.
  2. It can also easily be made vegan by switching chicken stock to vegetable stock.
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calories
255
fat
10g
protein
11g
carbs
29g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
I know this recipe takes a bit of a commitment time-wise, but trust me when I say, it’s well worth the wait.  But then, aren’t all good things?  After all…the anticipation is half the fun!  😀

 

Grilled Zucchini & Vidalia Onion Soup

Grilled Zucchini & Vidalia Onion Soup | cookeatbehealthy.com

Raise your hand if you’ve ever enjoyed a bounty of fresh zucchini from your garden!  Now how about if you’ve enjoyed the zucchini bounty that your friends, family, and neighbors gleefully share with you!  And now….raise your hand if you’ve just plain run out of new and different ways to use that amazingly versatile and delicious little green squash!  Pretty much everybody got’s their hand up, right?!?  One of the most beautiful things about zucchini is that because of its mild flavor, it’s adaptability factor is rock star!  Zucchini can become zoodles, you can add shredded zucchini to cakes, breads, and muffins to add nutritional value, color, and moistness, without really changing the flavor of the finished product.  Zucchini can be eaten raw as well as cooked, so it adds a crispy snap and bold green flavor to summer salads too.   The many ways to enjoy zucchini are limited only by your imagination!  And speaking of nutritional value….this little garden goddess is a winner!  It’s low in calories, and high in vitamin C and fiber.  It also contains significant amounts of potassium, folate, and vitamin A.  

Now zucchini season is just around the corner here in Iowa, and I thought this might be the perfect time to get out those old zucchini recipes, dust them off, and breath some new life into my old tried and true standbys.  So today I reworked my Zucchini Soup recipe, which, don’t get me wrong….I really like my original recipe!  But I said to myself, “Lisa, you need to jazz this up a little bit!  What if people find it too dull?”  And you know what?  Zucchini soup can be a little bland.  It relies almost 100% on the seasonings added to it for flavor, because like we talked about before, zucchini leans a little heavily toward the bland end of the flavor spectrum.  So for this soup I decided to grill not only the squash, but also the vidalias and the garlic, and then brighten the flavor with lots of fresh thyme and, because I’m the way I am, add a teensy little kick of heat with a sprinkle of red pepper flakes!

Grilled Zucchini & Vidalia Onion Soup | Cookeatbehealthy.com

Now maybe you’ve never tried grilling vegetables, and if not, I’m sorry!  Your world is about to get turned upside down!  The flavors of the vegetables are enhanced beyond measure when they’re grilled.  The natural sugars in the zucchini and onions caramelize to create a golden crispy char on the vegetables, and the hint of smoky flavor is sublime!  As for the garlic…pure heaven!

Tip: To grill garlic, cut off the top of the head of garlic, drizzle with extra virgin olive oil, and double wrap in aluminum foil.  Place on grill over medium-high heat for 30-40 minutes until garlic yields to gentle pressure when squeezed with tongs or an oven mitt.  Let cool until it can be handled, and then you should be able to just squeeze the grilled cloves right out and use them in whatever dish you’re making.

Grilled Garlic | Cookeatbehealthy.com

Making this soup is a ‘souper’ simple process of quartering the zucchini and slicing the onions, coating them in a little EVOO, sprinkling with salt and pepper, and grilling over medium heat until thoroughly cooked and slightly charred.  The char on your vegetables is what’s going to give your soup an amazing depth of flavor.  Don’t forget to place your garlic, prepped as above on the grill as well.  Then just enjoy the fresh air while you grill your veggies, as well as the fact that you’re not heating up your entire house to roast the garlic!

Once the vegetables are done grilling place them in a stock pot, along with the garlic and about 8 cups of chicken stock (this is my favorite).  This recipe could easily be made vegan by using vegetable stock instead of chicken, but I prefer the richness of a good chicken stock.  Toss in about 3 tablespoons of fresh thyme and a little more S & P to taste.  I used a total of about 1 1/2 tsp salt and 1 tsp pepper, including what I used to season the vegetables before grilling.  For heat I added just a 1/4 tsp of red pepper flakes, but this is totally optional.  Bring the ingredients to a boil, then reduce the heat and simmer about 15 minutes to meld the flavors.  Finally blend it all up, serve it warm or cold, with whatever soup toppings appeal to you.  I like diced avocado and tomatoes on mine, but think how delicious a little swirl of sour cream would be!  Or if you’re the sort who loves bacon, (and truthfully who isn’t?) why not crumble some crispy bacon over the top?  You could even go so far as to add in some fresh chopped raw zucchini or zoodles….kind of inception zucchini soup! 😉

Tip: The easiest way to blend the soup is with an immersion blender, and if you don’t have one, it’s well worth the investment to purchase one.  If you don’t have one, however, you can blend the soup in small batches in a blender.  Just be extremely cautious as the soup will be quite hot.  Blending in small batches will lessen the likelihood of injury from splattering yourself with hot soup.

Grilled Zucchini & Vidalia Onion Soup
Serves 10
An updated version of the typical zucchini soup! Delicious served hot or chilled.
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Prep Time
10 min
Cook Time
50 min
Total Time
1 hr
Prep Time
10 min
Cook Time
50 min
Total Time
1 hr
306 calories
12 g
100 g
13 g
35 g
3 g
354 g
587 g
8 g
0 g
8 g
Nutrition Facts
Serving Size
354g
Servings
10
Amount Per Serving
Calories 306
Calories from Fat 115
% Daily Value *
Total Fat 13g
20%
Saturated Fat 3g
15%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 6g
Cholesterol 100mg
33%
Sodium 587mg
24%
Total Carbohydrates 12g
4%
Dietary Fiber 2g
10%
Sugars 8g
Protein 35g
Vitamin A
8%
Vitamin C
51%
Calcium
6%
Iron
13%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 3 lbs. fresh zucchini (about 4 medium)
  2. 3 large vidalia onions
  3. 2 small bulbs of garlic
  4. 8 cups chicken or vegetable stock
  5. 3 tbsp EVOO, divided
  6. 2 tsp salt, divided
  7. 2 tsp ground black pepper, divided
  8. 3 tbsp fresh thyme
  9. 1/4 tsp red pepper flakes
Instructions
  1. Pre-heat gas grill to medium heat
  2. Wash and trim zucchini, cut into quarters lengthwise, and place in resealable gallon size bag. Drizzle with 1/3 of the olive oil, sprinkle with 1/2 tsp each salt and pepper, shake to coat.
  3. Trim and cut the onions into about 1/4" to 1/2" thick slices, place in resealable gallon size bag, and season as with the zucchini.
  4. Trim the top off the heads of garlic, drizzle with remaining 1 tbsp olive oil. Double wrap them in aluminum foil.
  5. Place zucchini, onions, and foil wrapped garlic on the grill and cook until the vegetables are soft and lightly charred, about 20-25 minutes.
  6. The garlic is done when it yields to gentle pressure when squeezing it with an oven mit or tongs. The garlic may take up to 40 minutes to roast.
  7. Place grilled vegetables in stock pot, add chicken (or vegetable) stock, the rest of the S & P to taste, the thyme, and red pepper flakes.
  8. Bring to boil over high heat, then reduce heat and simmer 20 minutes to allow flavors to meld.
  9. Meanwhile, remove the garlic from the grill, unwrap the foil, and as soon as it's cool enough to handle, squeeze the cloves of grill-roasted garlic into the stockpot with the rest of the simmering ingredients.
  10. After simmering, blend until smooth using an immersion blender, or in batches in a conventional blender.
  11. Ladle soup into bowls, top with desired toppings, and serve piping hot. Or, chill the soup and then serve as desired.
Notes
  1. You may find it helpful to use a grill mat or pan for grilling the onions. They tend to fall apart as they grill and using a mat or pan helps prevent losing too many to the fire below!
  2. Refrigerate leftovers.
  3. This soup freezes well. I like to freeze it in individual serving size bowls and reheat it for a light but satisfying weekday lunch!
beta
calories
306
fat
13g
protein
35g
carbs
12g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
So there’s this old joke here in Iowa that if you leave your car doors unlocked in the summertime, you may not risk somebody stealing your car or your belongings, you may however, risk coming back to your vehicle and finding the backseat loaded up with bags of zucchini!  😂  So this summer….I’m leaving my car doors unlocked….I’ll be happy to take the extra bounty of zucchini!

 

 

 

Raspberry Chipotle Grilled Chicken Garden Greens Salad

Raspberry Chipotle Grilled Chicken Garden Greens Salad | cookeatbehealthy.com

TBT….all the way to last Tuesday!  😉  Remember the Raspberry Vinaigrette we made for our Veggie Bagel Sandwich?  And remember how I said I’d be using it frequently?  Well….it just so happens that today’s recipe for a Raspberry Chipotle Grilled Chicken Garden Greens Salad is begging for a Raspberry Vinaigrette dressing to top it off and tie all the favors together.

I’m a huge fan of grilled chicken, but let’s be honest….sometimes  it can be pretty boring!  And as someone who’s trying to live a healthy lifestyle and lose weight as well, boring food can be a real stumbling block to success!  I need my food to be full of unique flavor profiles that frequently include spicy & hot, and fresh & sweet at the same time.  As long as my food contains exciting flavors then I’m golden and never feel the urge to stray off the healthy path I’m walking!  I have a growing repertoire of flavorful marinades I like to use for my grilled chicken, but today’s is something extra special!  It’s a perfect blend of those flavors profiles I just talked about.  The spicy hot and smoky chipotles in adobo sauce are perfectly complemented by the sweet fresh raspberries and the freshness of the lime zest and juice bring all the flavors to life!

Tip:  The ‘perfect’ marinade should include acidic, fat, and seasoning components.  The combination of these three things tenderizes and flavors your meat to perfection!

Bonus Tip:  When marinating your meat, always use a non-reactive container such as glass, plastic, or for ease of clean up, I always use a gallon size resealable food storage bag so I can throw it away when I’m done.  Always marinade your meat in the refrigerator, and (because I’m super paranoid of contamination from uncooked meat), I dispose of any leftover marinade.  I’ve read that boiling it for 3 minutes makes it safe to eat, but if I want to use it as a sauce, for example, I just reserve a small amount before placing it over my raw meat.  That way there’s no need to worry!

Raspberry Chipotle Grilled Chicken Marinade | cookeatbehealthy.com

Raspberry Chipotle Marinated Grilled Chicken
Serves 4
A flavor sensation for grilled chicken!
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Prep Time
10 min
Cook Time
22 min
Total Time
2 hr 32 min
Prep Time
10 min
Cook Time
22 min
Total Time
2 hr 32 min
198 calories
7 g
37 g
13 g
14 g
2 g
110 g
1100 g
2 g
0 g
11 g
Nutrition Facts
Serving Size
110g
Servings
4
Amount Per Serving
Calories 198
Calories from Fat 114
% Daily Value *
Total Fat 13g
20%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 9g
Cholesterol 37mg
12%
Sodium 1100mg
46%
Total Carbohydrates 7g
2%
Dietary Fiber 3g
10%
Sugars 2g
Protein 14g
Vitamin A
1%
Vitamin C
22%
Calcium
3%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 skinless boneless chicken breasts
  2. 1 cup fresh raspberries
  3. 1-2 chilies in adobo sauce
  4. 1 tbsp adobo sauce
  5. 1 clove or 1 tsp chopped garlic
  6. 1/2 tsp salt
  7. 1/2 tsp ground black pepper
  8. 1 tbsp balsamic vinegar
  9. 3 tbsp extra virgin olive oil
  10. 1 lime
Instructions
  1. Zest and juice the lime.
  2. Place all ingredients except chicken breasts in bowl of 8-10 cup food processor and pulse until all ingredients are blended and no large chunks of chiles remain.
  3. Place the chicken breasts in a gallon size resealable food storage bag, pour in marinade, seal and refrigerate for at least 2 hours, turning once or twice to be sure chicken is well coated.
  4. After marinating, remove chicken from bag and place chicken breasts on pre-heated gas grill set to medium/medium-high heat and grill until thickest part of chicken reaches 165 degrees, or about 22 minutes.
  5. Remove from grill, let sit 3-5 minutes, then slice thinly and use as desired on salads, sandwiches, etc.
Notes
  1. 2 chilies make a very spicy marinade!
  2. Discard remaining marinade.
beta
calories
198
fat
13g
protein
14g
carbs
7g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
Now some people might think that making a salad is no big deal.  They might think you just throw some vegetables onto a pile of lettuce, maybe add some meat, and a bunch of store bought salad dressing and you’ve made a salad.  But much to the contrary, there’s an art to salad preparation!  A delicious and satisfying salad that your family and friends will rave about is only accomplished by incorporating many layers and nuances of flavors and textures!  

Obviously the base of the salad, or the garden greens, is of prime importance, but it’s also an easy way to change up the flavor profile of your salad.  Some are quite mild tasting, while others are more robustly flavored.  For our Raspberry Chipotle Grilled Chicken Garden Greens Salad I’ve chosen to use baby romaine.  It’s mild, somewhat sturdy, and such pretty colors to complement the grilled chicken and other ingredients.  For this particular salad I’ve selected my favorite salad vegetables such as cucumber, radish, avocado, yellow cherry tomatoes, and scallions.  I’ve also opted to use fresh, juicy, and gorgeous raspberries as a nod to the raspberry chipotle marinade and raspberry vinaigrette salad dressing.  I’m also sprinkling the salad with toasted pecans and crumbled feta cheese.  The cucumbers, radishes, and scallions add a little snap; the avocado and feta add a touch of creaminess;  the pecans add a delightful crunch; and the  grilled chicken contributes a delectable level of flavor and texture.  The raspberry vinaigrette adds the final flourish!   And can we talk about the colors in this salad?!?  It’s truly a feast for the eyes as well as the tastebuds!

Tip:  Toasting pecans is a simple matter of tossing them in a dry skillet and toasting over medium heat until lightly golden.  Just be sure to keep a close eye on them, stirring occasionally, so they don’t burn!

Raspberry Chipotle Grilled Chicken Garden Greens Salad | cookeatbehealthy.com

Raspberry Chipotle Grilled Chicken Garden Greens Salad | cookeatbehealthy.com image

Raspberry Chipotle Grilled Chicken Garden Greens Salad
Serves 4
A sweet, spicy, savory, satisfying salad!
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Total Time
20 min
Total Time
20 min
417 calories
23 g
48 g
30 g
20 g
6 g
452 g
493 g
10 g
0 g
21 g
Nutrition Facts
Serving Size
452g
Servings
4
Amount Per Serving
Calories 417
Calories from Fat 254
% Daily Value *
Total Fat 30g
46%
Saturated Fat 6g
28%
Trans Fat 0g
Polyunsaturated Fat 8g
Monounsaturated Fat 13g
Cholesterol 48mg
16%
Sodium 493mg
21%
Total Carbohydrates 23g
8%
Dietary Fiber 11g
43%
Sugars 10g
Protein 20g
Vitamin A
259%
Vitamin C
49%
Calcium
16%
Iron
18%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 12 cups loosely packed baby romaine lettuce
  2. 2 raspberry chipotle grilled chicken breasts, sliced
  3. 1 cup raspberries
  4. 1/2 cup pecans, toasted
  5. 1 small cucumber, sliced
  6. 8 radishes,thinly sliced
  7. 1 cup yellow cherry tomatoes
  8. 1 scallion, sliced thin
  9. 1 ripe avocado, sliced
  10. 1/3 cup crumbled feta cheese
  11. 8 tbsp raspberry vinaigrette dressing
Instructions
  1. Divide lettuce onto 4 plates, top each plate with 1/4 of remaining ingredients and serve immediately.
  2. Enjoy!!!
beta
calories
417
fat
30g
protein
20g
carbs
23g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
Don’t let the haters tell you salad is boring!  Next time you have a gathering with family and friends, feed them this salad and they’ll be forever in your debt for enlightening them on the glories of salads!  😉

Veggie Bagel Sandwich with Raspberry Vinaigrette

Veggie Bagel Sandwich with Raspberry Vinaigrette | cookeatbehealthy.com

A couple weeks ago we took a trip to my brother’s vacation home in Highlands, North Carolina.  It’s one of my favorite places, nestled into the Nantahala National Forest in the Blue Ridge Mountains…..it’s where we go to unplug.   And while I like to relax, I tend to recharge my batteries more from exploring new places and visiting favorite cities.  Our first day trip from Highlands is always to Asheville, North Carolina.   It is becoming one of my all time favorite cities!  Downtown Asheville is such a delight; the shops and restaurants are diverse, engaging, and interesting.  The street artists and vendors have really unique wares and are all so friendly and anxious to discuss their art.  Then of course comes the best part of visiting downtown Asheville…..lunch!!!!  This last time we ate at a place called Carmel’s Kitchen & Bar where I had a most delicious veggie sandwich which was the inspiration for today’s post.  I knew from my very first bite that I needed to come up with a version of this sandwich so, my Veggie Bagel Sandwich with Raspberry Vinaigrette came to be!

Veggie Bagel Sandwich with Raspberry Vinaigrette | cookeatbehealthy.com

But first things first….lets talk Raspberry Vinaigrette!  I’ve always had a love for all things raspberry and it was so fun to develop this recipe.  And when I say I could drink it through a straw I’m not even exaggerating!  It’s sweet, tangy, and spicy, and a perfect complement to the veggie bagel sandwich.  I used fresh raspberries, white wine vinegar, extra light tasting EVOO, a little salt, chile-infused honey from the Asheville Bee Charmer store (a visit to this store alone makes the 2,000 mile round-trip drive all worth it 😉), red pepper flakes, cayenne pepper, and poppy seeds.  Place everything except the olive oil in your food processor and pulse just a few times until the berries and spices are blended.  Then drizzle in the olive oil while processing on low speed.  Once it’s all emulsified, be sure to taste it to make sure it’s seasoned to your preference.  This is a dressing that I plan to use over and over again in many of my recipes!

Tip:  Feel free to substitute plain honey and add more red pepper flakes if you like it spicy.  I add more spice to the already spiced honey…what can I say…I like it hot!

 

Raspberry Vinaigrette | cookeatbehealthy.comRaspberry Vinaigrette | cookeatbehealthy.com

Raspberry Vinaigrette
Serves 8
A sweet, tangy, and spicy vinaigrette for sandwiches and salads
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Total Time
10 min
Total Time
10 min
121 calories
7 g
0 g
10 g
0 g
1 g
45 g
148 g
5 g
0 g
8 g
Nutrition Facts
Serving Size
45g
Servings
8
Amount Per Serving
Calories 121
Calories from Fat 92
% Daily Value *
Total Fat 10g
16%
Saturated Fat 1g
7%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 7g
Cholesterol 0mg
0%
Sodium 148mg
6%
Total Carbohydrates 7g
2%
Dietary Fiber 2g
7%
Sugars 5g
Protein 0g
Vitamin A
2%
Vitamin C
10%
Calcium
1%
Iron
2%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 1/2 cups fresh raspberries
  2. 6 tbsp extra light tasting EVOO
  3. 3 tbsp white wine vinegar
  4. 2 tbsp chile-infused honey
  5. 2 cloves or 2 tsp chopped fresh garlic
  6. 1/2 tsp salt
  7. 1 tsp red pepper flakes
  8. 1/4 tsp cayenne pepper
  9. 1 tsp poppy seeds
Instructions
  1. Place raspberries, vinegar, honey, garlic, salt, red pepper flakes, cayenne pepper, and poppy seeds in bowl of food processor. Pulse until berries and spices are blended.
  2. Slowly drizzle in EVOO while processing on low until all the ingredients are emulsified.
  3. Taste and adjust seasoning to your preference.
  4. Refrigerate in air tight covered container or jar.
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calories
121
fat
10g
protein
0g
carbs
7g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/

The veggie sandwich itself couldn’t be easier and it’s perfect for those hot and humid dog days of summer which we know will be here soon.  Once the vegetables are prepped, it’s a simple matter of assembling the sandwich and enjoying a light refreshing lunch or even a busy weeknight dinner.  For my sandwich I used a toasted Sprouted Wheat Onion & Poppyseed Bagel from  Alvarado St. Bakery.  They are made from all organic ingredients and I find them in the freezer case of my local grocer’s Health Market section of the store.  For the vegetables, I chose to use avocado, cucumber, cherry tomatoes, carrots, scallions, radishes, and baby spinach.  Before I pile on the veggies I smear a healthy amount of hummus on one half of my toasted bagel.  Now I could make my own hummus, sure….but there is a hummus I’m able to buy from a local restaurant, Oasis Falafel , that is so delicious and beyond better than any I could make myself, I’d be a fool not to use it!  I recommend that you use your absolutely favorite hummus – whether it be store bought or homemade – this sandwich deserves the best!

Tip: Try slicing your radishes and cucumbers with a mandolin.  You’ll get perfectly uniform slices thinner that you probably could with a knife, which just makes for a prettier sandwich!

Veggie Bagel Sandwich with Raspberry Vinaigrette | cookeatbehealthy.comVeggie Bagel Sandwich with Raspberry Vinaigrette | cookeatbehealthy.com

Veggie Bagel Sandwich with Raspberry Vinaigrette
Serves 2
The perfect light sandwich for hot summer days!
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Total Time
10 min
Total Time
10 min
525 calories
83 g
0 g
16 g
17 g
2 g
664 g
809 g
14 g
0 g
11 g
Nutrition Facts
Serving Size
664g
Servings
2
Amount Per Serving
Calories 525
Calories from Fat 133
% Daily Value *
Total Fat 16g
24%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 7g
Cholesterol 0mg
0%
Sodium 809mg
34%
Total Carbohydrates 83g
28%
Dietary Fiber 12g
49%
Sugars 14g
Protein 17g
Vitamin A
119%
Vitamin C
104%
Calcium
10%
Iron
20%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 bagels, sliced and toasted
  2. 2 tbsp hummus
  3. 2 tbsp raspberry vinaigrette (Find the recipe on cookeatbehealthy.com)
  4. 1/2 ripe avocado, thinly sliced
  5. 1/2 small cucumber, thinly sliced
  6. 4 radishes, sliced thin
  7. 1 scallion, sliced thin
  8. 6 cherry tomatoes, thinly sliced
  9. 1/4 cup shredded carrots
  10. 1/4 cup loosely packed Baby spinach leaves
Instructions
  1. On one half of each toasted bagel spread 1 tbsp hummus.
  2. Top the hummus spread bagel half with shredded carrots, sliced cucumber, radish, and scallions, and then with sliced avocado, cherry tomatoes, and baby spinach leaves.
  3. Drizzle each layered bagel half with Raspberry Vinaigrette and assemble sandwiches with remaining bagel tops.
  4. Slice in half and enjoy!
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calories
525
fat
16g
protein
17g
carbs
83g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
Have you ever known from the first bite of a restaurant meal that you just had to re-create it?  I feel like I totally accomplished what I set out to do with this sandwich…..I hope you enjoy it as much as I do!

Fast Family-Friendly Chicken Fajitas

Fajita Vegetables | cookeatbehealthy.com

I feel like now that we’ve covered salsa and guacamole it’s time to really get down to business and talk about fajitas!  There are so many wonderful things to love about this recipe but first let’s talk about how quick and easy it is to make.  Truthfully most of your prep time involves slicing onions, peppers, and chicken.  Cook time is less than 20 minutes so that means this is a fast & easy go-to meal for me when time is short and tummies are rumbling!

Of course without the proper seasoning fajitas are boring and fall flat, but when I took a look at the ingredient label from the seasoning mix I had in my pantry, I knew I could do better!  Added sugar?  NO thank you!  Monosodium Glutamate? Umm…NO!  So I came up with a spice blend that’s fast to concoct, makes enough to have on hand for several Fajita Fiestas, and you probably already have all the ingredients in your cupboard!

A little chili powder, garlic and onion powder, oregano, cumin, paprika, salt, and of course, cayenne pepper – because after all, I like it hot – mix or shake it all up and you’ve got about 1/2 cup of seasoning mix, which is a little more than you need for 3 fast fajita dinners!  Way to make things easy for ourselves, right?!?

Fajita Seasoning Mix | cookeatbehealthy.com

The fajitas themselves are very straight forward.  Peppers, onions, and chicken.  It just doesn’t get much easier than that friends!  Start by slicing your peppers and onions into approximately 1/4 thick strips.  Then once I’ve sliced my vegetables I slice the chicken.  I know all our ingredients will be cooked, but I’ve made it a habit to always cut meat last to avoid any possibility of cross contamination.  Just the thought of food poisoning makes me uncomfortable.  My brother is a food microbiologist and he always says when you have the flu you may FEEL like you’re dying, but when you have food poisoning you WISH you would die.  I digress.  Sorry!  But really – just get in the habit of cutting meat last and you’ll be much less likely to get a food-borne illness.

Tip:  Don’t worry about getting perfectly even slices of vegetables.  This is one of those times where close enough really is good enough.  Also – cut your onion in half crosswise and place the flat side on your cutting board to simplify the cutting process and lessen the chances of cutting yourself while chasing a slippery onion!

Bonus Tip:  If using from frozen chicken, slice it while it’s still slightly frozen.  This allows you to get super thin slices that cook up evenly and quickly….a real time saver when you’ve forgotten to get something out for dinner and you’re looking for that fast and delicious meal!

Fajita Vegetables | cookeatbehealthy.com

Cooking Fajitas | cookeatbehealthy.comFajita | cookeatbehealthy.comLettuce Wrap Fajita | cookeatbehealthy.com

The best thing (other than the obvious deliciousness) of this recipe is how easy it is to adapt it for the specific tastes of everyone in your family.  My daughter likes hers pretty traditional on a flour tortilla with salsa, sour cream, guacamole, and shredded cheese.  My husband likes them much the same, but would never dream of letting guacamole or sour cream “contaminate” his fajita.  I like mine on a Boston Butter Bibb lettuce leaf with only salsa and guacamole as I find dairy delicious, but sadly, disagreeable.

Fajita Seasoning
Homemade seasoning mix for fajitas
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Total Time
10 min
Total Time
10 min
172 calories
35 g
0 g
6 g
8 g
1 g
103 g
2895 g
3 g
0 g
4 g
Nutrition Facts
Serving Size
103g
Amount Per Serving
Calories 172
Calories from Fat 49
% Daily Value *
Total Fat 6g
9%
Saturated Fat 1g
6%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 2895mg
121%
Total Carbohydrates 35g
12%
Dietary Fiber 19g
74%
Sugars 3g
Protein 8g
Vitamin A
245%
Vitamin C
3%
Calcium
26%
Iron
55%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/4 cup chili powder
  2. 2 tbsp cumin
  3. 4 tsp ground black pepper
  4. 3 tsp dried oregano
  5. 2 tsp garlic powder
  6. 2 tsp smoked paprika
  7. 1 tsp onion powder
  8. 1 tsp salt
  9. 1/2 tsp cayenne pepper (more or less to taste)
Instructions
  1. Combine all ingredients in bowl and mix well, or in a jar and shake well.
Notes
  1. Store in a cool dry place.
beta
calories
172
fat
6g
protein
8g
carbs
35g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
Fast Family-Friendly Chicken Fajitas
Serves 6
A fast and healthy recipe for chicken fajitas
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Prep Time
25 min
Cook Time
20 min
Total Time
45 min
Prep Time
25 min
Cook Time
20 min
Total Time
45 min
135 calories
9 g
24 g
7 g
10 g
1 g
151 g
84 g
6 g
0 g
5 g
Nutrition Facts
Serving Size
151g
Servings
6
Amount Per Serving
Calories 135
Calories from Fat 60
% Daily Value *
Total Fat 7g
10%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 24mg
8%
Sodium 84mg
3%
Total Carbohydrates 9g
3%
Dietary Fiber 1g
5%
Sugars 6g
Protein 10g
Vitamin A
1%
Vitamin C
12%
Calcium
3%
Iron
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 skinless boneless chicken breasts
  2. 2 Vidalia onions
  3. 1 each red, yellow, green and orange bell pepper, or any color combination for a total of 4
  4. 2-3 tbsp extra virgin olive oil
  5. 3 tbsp fajita seasoning mix, divided
  6. 1/2 lime
Instructions
  1. Cut onions and peppers into approximately 1/4 inch slices and set aside.
  2. Slice chicken into thin slices no more than 1/4 inch thick.
  3. Heat EVOO in large skillet over medium to medium high heat. Add chicken, sprinkle with 1 tbsp fajita seasoning and continue to cook, stirring frequently, for approximately 5-7 minutes, until the chicken is mostly cooked through with very little pink still showing.
  4. Add in onions and peppers, sprinkle with remaining 2 tbsp fajita seasoning and continue to cook, stirring frequently until the vegetables are tender, approximately 12-15 minutes.
  5. Just before removing from heat squeeze in the juice of 1/2 lime.
  6. Remove from heat and serve as desired.
Notes
  1. Serve on flour tortillas or in lettuce leaves along with salsa, guacamole, sour cream, and cheese.
  2. Store leftovers in the refrigerator.
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calories
135
fat
7g
protein
10g
carbs
9g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/