Browsing Category A HEALTHY MEAL PLAN
Anita’s Healthy and Delicious Freekeh (Green Wheat)
Although, Freekeh is not gluten-free, is slightly easier to digest because of its prebiotic properties. Is notable that has more fiber and protein than brown rice and less calories than quinoa. Enjoy this nutritious grain!
Ingredients
2 cups Roasted Green Wheat (coarse)
1 pound beef stew, cubes
1 large onion, sliced
5 Roma tomatoes, large diced
3 Tablespoon Olive Oil
2 Tablespoon tomato paste
1 teaspoon cinnamon, ground
1 teaspoon salt
1 teaspoon allspice
1/2 teaspoon black pepper
5 cups of beef broth
Preparation
- Using a large tall cooking pot heat olive oil at medium-high heat and add beef cubes. Sate for 10-15 minutes or until beef is cooked . Add sliced onions and cook till slightly tender.
2. Add fresh diced tomatoes.
3. Add tomato paste.
4. Let it cook for about 4-5 minutes. Add Freekeh(coarse green wheat). 
5. Stir all ingredients well.
6. Seasoned with salt, pepper, cinnamon and all spice. Add 5 cups of beef broth. Stir well and when it starts simmering, lower the heat and cover the pot.
5. Cook covered for about 40-45 minutes until homogeneous and thickened. Freekeh will become creamy and ready to serve with a dull of plain yogurt. Enjoy!
Anita’s Okra Stew
Ingredients
1 pound baby Okra
1 pound filet mignon, cubes
1 12 ounces can diced tomatoes
8 ounces tomato sauce
2 Tablespoon tomato paste
4 cloves of garlic, sliced
4 Tablespoon olive oil
1/4 cup fresh cilantro, chopped
1 teaspoon coriander, dried
2 Tablespoon pomegranate molasses
3 cups of water
2 teaspoon salt
1 teaspoon cinnamon, ground
1/2 teaspoon nutmeg, freshly ground
1 teaspoon freshly ground black pepper
1 Bay Leaf
Preparation
- Use a large-heavy pan over medium-high heat. Heat olive oil and add filet mignon beef cubes.
2. Cook meat till tender for about 8-10 minutes. Another kind of meat can be used, but it will take much longer to become tender and will need to cook separately . Add sliced garlic. Stir and cook for another 5 minutes.
3. Incorporate baby Okra. When stew okra can get “slimy”, so I rather bring it fresh and freeze it and cook it while it is still frozen. Add salt, black pepper, ground coriander, ground cinnamon, ground nutmeg, and bay leaf. Stirring occasionally until okra is slightly tender.
4. Add diced tomatoes. Stir and cook for another 5-10 minutes.
5. Add tomato sauce, tomato paste, pomegranate molasses with three cups of water.
6. Incorporate and mix well all ingredients. Cover pan, lower heat and let it simmer for about 15-20 minutes until sauce thickens. Add cilantro. Stir well.
7. Serve Okra Stew next to rice. Enjoy!
Anita’s Delicious Gooey Purple Mashed Potato Patties
As a Recipe Developer, I can say that I loved the end result of this dish. Comforting my happy zone with best used two main ingredients: Cheese 🙂 , and Potatoes! Besides,… these cute purple potatoes are very special. Excellent source of Potassium, loaded with Vitamin C, B6, Fat and Cholesterol FREE. Hope you like them!
Ingredients
5 purple potatoes boiled, mushed and unpeeled
1 cup flour
1 egg, beaten
10 cubes of Gouda cheese
2 Tablespoon fresh rosemary, chopped
4 cloves garlic, minced
3 Tablespoon grape seed oil
1 Tablespoon butter
1 teaspoon salt
1 teaspoon freshly ground black pepper
1/2 cup Pecorino Romano, grated
Preparation
- Boil purple potatoes starting with cold water in a medium size pot at medium-high heat.
2. Cook potatoes until fork tender, for about 15-20 minutes.
3. Melt butter and grape seed oil in a large skillet. Add grated cheese, garlic and fresh chopped rosemary leaves. Cook for about 3-4 minutes.
4. Add garlic butter over mashed purple potatoes. Seasoned with salt and pepper. Combine well.
5. Scoop up 1/3 cup of mashed potato mixture into your hands, fill with a gouda cheese cube and shape into balls.
6. Roll each ball into beaten egg.
7. Roll into flour and flattened into patties. 
8.Set aside. Chill for about 1 hour in the fridge.
9. Fry each patty in the same skillet about 3-4 minutes on each side until golden brown, add grape seeds oil if you need to. 
10. Sprinkle some salt over the top. Serve over mixed green salad. Enjoy!
Pattie of Two, Yum!
Anita’s Low Carb, No Bun Delicious Burger
Ingredients
Burger:
1 pound ground chuck meat
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
3 Tablespoon Worcestershire sauce
1 Tablespoon balsamic glaze(see my recipe)
Preparation
- In a bowl, combine meat with all seasonings. Add Worcestershire sauce and balsamic glaze. Form the patties and set aside.
- Using a skillet or BBQ heated at medium-high heat. Cook patties for about 3 minutes on each side. Place a slice of Havarti, Cheddar or any cheese of your choice. Cook covered until cheese has melted. Do not overcook burgers as they will become dry from the inside. Spread your favorite sauce over. I did not use any.
- Top burgers with grilled tomatoes, grilled onions, and fresh avocado slices.
- Serve over a bed of lettuce leaf. Juicy and delicious protein burger. Enjoy!
Anita’s Delicious Pan-Seared Cod in Grapes, Tomato Spinach-Mushroom Sauce
Ingredients
2 pounds fresh fillets cod
3 garlic cloves, minced
2 cups mushrooms, sliced
2 cups cherry tomatoes, halves
15 white grapes
1/4 cup dry white wine
2 Tablespoon Olive Oil + 2 extra Tablespoon
1 teaspoon oregano, dried
1 teaspoon lemon zest
3 cups of spinach, frozen or fresh
1/2 teaspoon, crushed red pepper
1/2 teaspoon kosher salt
1/4 teaspoon fresh ground black pepper
Preparation
- Heat olive oil in a large skillet over medium heat. Season fish with salt and pepper on both sides.
- Place cod fillet to sauté in pan for 2-3 minutes on each side. Remove from pan and set aside.
- Add the other 2 Tablespoon of olive oil to a new clean skillet. Sauté garlic, mushrooms at medium-heat till mushrooms are soft and tender. Add cherry tomatoes, zest of lemon and spinach.
Add salt, pepper, crushed red pepper and dried oregano. Stir all ingredients, add white grapes, and dry white wine. Continue to cook for about 5-8 minutes. 
- Transfer cod filet fish over the sauce. Lower heat. Simmer for 2-3 minutes for fish to complete cooking and absorbed sauce flavors.
- Serve with a squeeze of a lemon next to a light salad or rice. Enjoy!
Anita’s Healthy and Delicious Eggplant-Dip Boats
Looking for a light, delicious appetizer with stunning presentation, these are fun individual bite sized vessel for any of your prepared dips.
Looks pretty too, served in a platter for a Home style Dip.
Note: Please look for Eggplant Dip Recipe on my site.
Anita’s Healthy and Delicious No-Mayo Tuna Salad Wrap
Ingredients
2- 6 ounces solid white tuna canned, in water
2 Roma tomatoes, diced
1/2 avocado, diced
1/4 cup cranberries, dried
2 Tablespoons Extra Virgin Olive oil
4 Tablespoon of fresh lemon juice
zest of a lemon
5-6 Butter Lettuce Leaves, rinsed and dry
2 Tablespoon of Balsamic glaze
Salt and pepper To Taste
Preparation
1. Drain Tuna cans and place into a bowl.
2. Add diced tomatoes, diced avocado. Seasoned with salt and pepper.
3. Drizzle over olive oil and lemon juice. Add zest of a lemon. Combine all ingredients. Add dried cranberries.
4. Rinse butter lettuce and arrange them over a serving plate. Place mixed tuna in middle. Drizzle with balsamic glaze. Wrap and enjoy!
Anita’s Cheesy and Delicious Eggplant Rolls
Recipe will be posted!
Pictures of steps for now:)
Anita’s Crispy Baked White Sweet Potato Rosemary Fries with Garlic Aioli
Ingredients
2 white sweet potatoes, peeled and cut into long thin strips
1 Tablespoon of fresh rosemary leaves, finely chopped
2 Tablespoon olive oil
1 teaspoon Kosher salt
1/2 teaspoon garlic powder
1 tablespoon corn starch
water
Preparation
- Preheat oven to 425 grades Fahrenheit. Prepare a baking sheet lined with foil paper and set aside. Peel sweet potatoes.
- Soak thin strips of sweet potatoes into a large bowl with cold water for at least one hour to minimize excess of starch.
3. Drain and pat dry potatoes using paper towels. Add corn starch and toss well. 
4. Drizzle with olive oil. Add kosher salt, garlic powder, and chopped fresh rosemary. Toss all ingredients until potatoes are well coated.
5. Arrange sweet potatoes evenly into the baking pan. Bake for 15 minutes first, flipping fries using a spatula to bake evenly.
Bake for another 5 to 8 minutes until potatoes are crispy and slightly brown.
6. Remove crispy fries from the oven. Sprinkle with salt. 
Enjoy next to a Rosemary Garlic Aioli Sauce !
Rosemary Garlic Aioli Sauce: Mix a cup of mayonnaise with the juice of half of a lemon. Add a teaspoon of fresh finely chopped rosemary leaves. Seasoned with salt, a dash of cayenne pepper and garlic powder. Blend all ingredients and chilled.
