Healthy Life Style

HEALTHY QUESADILLAS

INGREDIENTS 

• 2 whole wheat tortillas
• 1⁄4 cup shredded monterey jack cheese (Reduced Fat)
• 1⁄4 cup shredded cheddar cheese (Reduced Fat)
• 1⁄3 medium tomatoes, chopped
• 2 teaspoons diced onions
• 1 teaspoon diced jalapenos or 1 teaspoon pepper
• 1⁄4 teaspoon chopped cilantro
• 1 slice low-fat bacon, cooked
• salt

DIRECTIONS

heat pan over med heat.

put 1 tortilla in the pan.

spread all cheeses onto the center of tortilla.

put in tomato, onion, and pepper over the cheese.

crumble bacon and sprinkle it on.

finish with cilantro and salt.

fry the reminding tortilla, both sides.

remove and serve.

Perfect Summer Fruit Salad

Ingredients

• 2/3 cup fresh orange juice
• 1/3 cup fresh lemon juice
•  1/3 cup packed brown sugar
•  1/2 teaspoon grated orange zest 
• 1/2 teaspoon grated lemon zest 
• 1 teaspoon vanilla extract 
• 2 cups cubed fresh pineapple 
• 2 cups strawberries, hulled and sliced 
• 3 kiwi fruit, peeled and sliced 
• 3 bananas, sliced 
• 2 oranges, peeled and sectioned 
• 1 cup seedless grapes 
• 2 cups blueberries

Directions

1. Bring orange juice, lemon juice, brown sugar, orange zest, and lemon zest to a boil in a saucepan over medium-high heat. Reduce heat to medium-low, and simmer until slightly thickened, about 5 minutes. Remove from heat, and stir in vanilla extract. Set aside to cool.
2. Layer the fruit in a large, clear glass bowl in this order: pineapple, strawberries, kiwi fruit, bananas, oranges, grapes, and blueberries. Pour the cooled sauce over the fruit. Cover and refrigerate for 3 to 4 hours before serving.

Tomato Peach Salad with Basil

Ingredients

• 2 cups fresh basil leaves, plus small leaves, for garnish
• 2 tablespoon extra-virgin olive oil
• Kosher salt and freshly ground black pepper
• 4 ripe but firm yellow peaches, cut into wedges
• 4 tomatoes, preferably a mix of large heirloom tomatoes, cored and cut into wedges
• 1 tablespoon fresh lemon juice

Directions

Bring a small saucepan of water to a boil. Add the basil to the boiling water and cook until just wilted and bright green, about 15 seconds. Transfer with a slotted spoon to a blender and puree until smooth. With the machine running, add the olive oil and 1/4 teaspoon each salt and pepper. 

Spread the basil puree on a serving platter. Arrange the peaches and tomatoes on top and sprinkle with the lemon juice, 1/4 teaspoon salt and 1/8 teaspoon pepper. Garnish with whole basil leaves and serve.

Cheddar Apple Pita Pockets

THINGS YOU NEED

8 oz (250 g) Canadian Cheddar cheese, diced

2 cups (500 mL) diced apple

1/4 cup (60 mL) sour cream

4 tsp (20 mL) brown sugar

4 pita bread rounds, halved

Leaf lettuce

METHOD 

Combine cheese, apple, sour cream and brown sugar.

Line pita bread halves with leaf lettuce and spoon cheese mixture into each pocket.

Moroccan-Style Stuffed Peppers for Two

2 medium-to-large bell peppers, tops cut off and seeded

8 ounces ground beef

2 cloves garlic, minced

¼ cup currants منقی

1 teaspoon ground cumin

½ teaspoon ground cinnamon

1 scant cup cooked brown rice

1¼ cups low-sodium vegetable juice, such as V8, divided

2 tablespoons chopped fresh mint, plus more for garnish

½ teaspoon freshly grated orange zest

¼ teaspoon salt

⅛ teaspoon freshly ground pepper

METHOD 

Place peppers upside-down in a microwave-safe casserole dish just large enough to fit them. Add ½ inch water to the dish and cover with a lid or inverted dinner plate. Microwave on High until the peppers are tender but still hold their shape, 3 to 6 minutes. Drain the water and turn the peppers right-side up.

Meanwhile, cook beef and garlic in a medium nonstick skillet over medium-high heat, breaking up the beef with a wooden spoon, until no longer pink, 4 to 6 minutes. Stir in currants, cumin and cinnamon; cook for 1 minute. Stir in rice and cook for 30 seconds more. Remove from the heat and stir in ¼ cup vegetable juice, 2 tablespoons mint, orange zest, salt and pepper.Spoon the beef mixture into the peppers. Pour the remaining 1 cup vegetable juice into the dish and cover. Microwave until the juice and filling are hot, 2 to 3 minutes. Serve the peppers with the sauce from the dish; garnish with mint, if desired.

Delicata Squash & Tofu Curry

THINGS WE NEED

• 2 tablespoons curry powder
• ½ teaspoon salt
• ¼ teaspoon freshly ground pepper
• 1 14-ounce package extra-firm or firm water-packed tofu
• 4 teaspoons canola oil, divided
• 1 large delicata squash (about 1 pound), halved, seeded and cut into 1-inch cubes
• 1 medium onion, halved and sliced
• 2 teaspoons grated fresh ginger
• 1 14-ounce can “lite” coconut milk
• 1 teaspoon light brown sugar
• 8 cups coarsely chopped kale or chard, tough stems removed
• 1 tablespoon lime juice, plus more to taste

METHOD 

• Combine curry powder, salt and pepper in a small bowl. Blot tofu dry with a paper towel and cut into 1-inch cubes; toss the tofu in a medium bowl with 1 teaspoon of the spice mixture.
• Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the tofu and cook, stirring every 2 minutes, until browned, 6 to 8 minutes total. Transfer to a plate
• .
• Heat the remaining 2 teaspoons oil over medium-high heat. Add squash, onion, ginger and the remaining spice mixture; cook, stirring, until the vegetables are lightly browned, 4 to 5 minutes. Add coconut milk and brown sugar; bring to a boil. Add half the kale (or chard) and cook, stirring, until slightly wilted, about 1 minute. Stir in the rest of the greens and cook, stirring, for 1 minute. Return the tofu to the pan, cover and cook, stirring once or twice, until the squash and greens are tender, 3 to 5 minutes more. Remove from the heat and stir 

Ravioli & Vegetable Soup

THINGS WE NEED

• 1 tablespoon olive oil
• 2 cups frozen bell pepper and onion mix, thawed and diced
• 2 cloves garlic, minced
• ¼ teaspoon crushed red pepper, or to taste (optional)
• 1 28-ounce can crushed tomatoes, preferably fire-roasted
• 1 15-ounce can vegetable broth or reduced-sodium chicken broth
• 1½ cups hot water
• 1 teaspoon dried basil or marjoram
• 1 6- to 9-ounce package fresh or frozen cheese (or meat) ravioli, preferably whole-wheat
• 2 cups diced zucchini, توری (about 2 medium)
• Freshly ground pepper to taste

METHOD 

Heat oil in a large saucepan or Dutch oven over medium heat. Add pepper-onion mix, garlic and crushed red pepper (if using) and cook, stirring, for 1 minute. Add tomatoes, broth, water and basil (or marjoram); bring to a rolling boil over high heat. Add ravioli and cook for 3 minutes less than the package directions. Add zucchini; return to a boil. Cook until the zucchini is crisp-tender, about 3 minutes. Season with pepper.
Make Ahead Tip: Cover and refrigerate for up to 3 days. Thin with broth before reheating, if desired.

Wild Mushroom Pizza with Arugula & Pecorino

THINGS YOU NEED

• 3 tablespoons extra-virgin olive oil, divided
• 4 cups trimmed and sliced mixed fresh wild mushrooms, 
• 1 pound pizza dough, preferably whole-wheat
• 2 cloves garlic, very thinly sliced
• 4 ounces fresh mozzarella, thinly sliced and torn into ½-inch pieces
• 3 cups loosely packed arugula
• 1 tablespoon agrumato lemon oil (see Tip)
• ¼ teaspoon kosher salt
• 3 tablespoons shaved Pecorino Sardo or Toscano cheese or normal cheese 

METHOD

Place a pizza stone or large rimless baking sheet on the bottom rack and preheat oven to the highest temperature, preferably 500°F, for 30 minutes.
Meanwhile, heat 2 tablespoons olive oil in a large skillet over medium heat. Cook mushrooms, stirring occasionally, until beginning to brown, about 5 minutes. Remove from heat and set aside.
Roll dough on a floured surface into a 14-inch circle. Transfer to a floured pizza peel (or rimless baking sheet). Scatter garlic over the dough then sprinkle with mozzarella and half of the mushrooms (reserve the remaining mushrooms for Step 5). Drizzle the remaining 1 tablespoon olive oil over the pizza.
Carefully slide the pizza onto the preheated pizza stone or baking sheet. Bake until browned, 10 to 15 minutes. Transfer to a cutting board and cut into 4 pieces.
Toss arugula with agrumato lemon oil and salt. Top the pizza with the arugula, the reserved mushrooms and cheese. Serve immediately.
This pizza gets a zesty drizzle of agrumato lemon oil, which is created when olives are pressed together with lemons. The resulting extra-virgin olive oil has an exceptionally bright lemony flavor. It's worth seeking out at gourmet markets or well-stocked natural-foods stores. If you can't find it, substitute 1 tablespoon extra-virgin olive oil and 1 teaspoon lemonzest.

Gluten-Free Apple Cheddar Cheese Toast

THINGS WE NEED 

• 1 slice gluten-free bread
• ½ apple, sliced
• 1 ounce Cheddar cheese, shredded
• 2 cups mixed salad greens
• 1½ teaspoons extra-virgin olive oil
• 1 teaspoon red-wine vinegar
• Pinch of salt
• Pinch of ground pepper

METHOD 

Line a toaster oven pan with foil. Top bread with apple and cheese. Set the bread on the prepared pan and transfer to the toaster oven. Toast until the cheese is melted, 4 to 6 minutes. Alternatively, toast in a conventional oven preheated to 400°F.
Mound greens on a large plate. Drizzle oil and vinegar over the greens. Sprinkle with salt and pepper. Serve the toast with the greens

Green Pizza

THING WE NEED

• 1 pound prepared pizza dough, preferably whole-wheat
• 2 cups chopped broccoli florets
• ¼ cup water
• 5 ounces arugula ,any tough stems removed, chopped (about 6 cups)
• Pinch of salt
• Freshly ground pepper to taste
• ½ cup prepared pesto
• 1 cup shredded part-skim mozzarella cheese

METHOD

Position oven rack in the lowest position; preheat to 450°F. Coat a large baking sheet with cooking spray.
Roll out dough on a lightly floured surface to about the size of the baking sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes.
Meanwhile, cook broccoli and water in a large skillet over medium heat, covered, until the broccoli is crisp-tender, about 3 minutes. Stir in arugula and cook, stirring, until wilted, 1 to 2 minutes more. Season with salt and pepper

1. .Spread pesto evenly over the crust, top with the broccoli mixture and sprinkle with cheese. Bake until crispy and golden and the cheese is melted, 8 to 10 minutes.