GREAT GUACAMOLE

GUACAMOLE (2)

1 ripe avocado
1/2 cup diced onion
1 tbsp minced garlic
1 diced tomato
2 Tbsp lime juice
salt and pepper to taste

Cut the avocado in half, remove the seed and skin and roughly chop.  Place in a medium mixing bowl.  Mash with a fork.  Add the rest of the ingredients and mix well.  Refrigerate at least an hour to let the flavors mingle!   Serve with tortilla chips or for an even lower fat option, whole wheat pita triangles!

 ENJOY!

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5 EVERYDAY INGREDIENT SWAPS FOR HEALTHIER EATING

SWAP - QUINOA

Quinoa for Rice

Replace a carbohydrate-rich staple like rice with nuttier quinoa seeds to give you more flavor and nutrients. One cup contains eight grams of protein and plenty of calcium, phosphorus, magnesium, and iron. Serve with vegetables and even more protein for a full meal.

 

SWAP - GREEK YOGURT

Greek Yogurt for Sour Cream

Greek yogurt has one-fifth of the fat and a similar texture and taste and can be used as a substitute in baking, dips, baked potatoes, tacos, and chili.

 

SWAP - AVODADO

Avocados for Mayo

For sandwiches and salads like egg salad and tuna salad, avoid the artery-clogging fat of mayo, and mash half of an avocado to use as a spread instead. On top of the extra flavor, you’ll get a shot of heart-healthy monounsaturated fat, vitamin E, and other nutrients.

 

SWAP - OATMEAL

Oatmeal for Bread Crumbs

For recipes that call for bread crumbs, you can use vitamin B–rich oats instead. Use them for dredging chicken and salmon, yielding satisfyingly crunchy results, or add them to meatball and meat loaf mixes as a binding agent.

 

SWAP - CHIA

Chia Seeds for Eggs

Combine one tablespoon of ground chia seeds with three tablespoons of water, and let the mixture sit for five minutes, until it turns goopy. Use it to replace eggs in baking, and enjoy the extra fiber, antioxidants, other minerals, and good-for-you fatty acids.  This trick is used by strict vegans.

HERE ARE TWO SITES TO PURCHASE CHIA SEEDS:

http://www.walmart.com/ip/Nutiva-Organic-Chia-Seed-12-oz/26968734

http://www.amazon.com/HealthWorks-Chia-Seeds-2-Pounds/dp/B000WV0RW8

Chia seeds may be available in local supermarkets too – I’ll let you know.  One word of warning I noted while researching on the internet is to avoid chia seeds from china – stick to USA seeds like those from Bob’s Red Mill.  http://www.walmart.com/ip/Bob-s-Red-Mill-Chia-Seed-16-oz-Pack-of-4/17339994

Adapted from:  http://www.takepart.com/photos/healthy-kitchen-swaps/chia-seeds-for-eggs?cmpid=foodinc-fb

BUTTERFLIED PORK TENDERLOIN WITH CHARRED TOMATO SALSA

CHARRED TOMATO SALSA (Can be made ahead ready for any cookout)

4 firm ripe tomatoes
1 jalapeno or other hot pepper
nonstick spray
1 cup diced English cucumber
1/2 small avocado, diced
a dash of lime juice
1/4 tsp cumin
salt to taste

Cut tomatoes and hot pepper in half and spray with nonstick spray. Grill on high a few minutes turning once (I grilled them on heavy duty foil). Set aside to cool. Meanwhile dice cucumber and avocado, place in medium bowl. Dice grilled tomatoes and hot peppers and add to the bowl. Add remaining ingredients and mix lightly. Can be kept at room temp or refrigerated for use another day.

Take a pork tenderloin and cut almost in half to butterfly. Grill about 15-20 minutes until just pink in center.

I had this with pork but it could work well with grilled fish, like tilapia, halibut or suai. Also grilled chicken would work well with the salsa. And my husband would mention that steak on the grill is great with everything!  And don’t forget the grilled veggies, like zucchini and a big salad to round out your plate!

EASY AND TASTY!!

Salsa recipe serves about 4 portions.