Browsing Category A HEALTHY MEAL PLAN
Anita’s Delicious Blueberry Limoncello and Maple Muffins
Lemony, slightly sweet and healthier muffins. Super moist, with crispy delicious edges and top. Perfumed your whole kitchen!
Ingredients
1 cup unbleached All-Purpose flour
1/2 cup whole wheat flour
1/2 teaspoon baking soda
1 teaspoon baking powder
2 large eggs, room temperature
1/4 cup coconut oil, melted
1/4 cup of Limoncello (see my recipe on my site) or juice of 2 lemons
1/4 cup of Organic Maple Syrup
2 cups fresh blueberries
zest of a lemon
2 tablespoons of Turbinado raw sugar (for topping, optional)
1 cup of low-fat plain yogurt
1 teaspoon vanilla extract
Preparation:
- Preheat oven to 350 grades Farenheit
- Coat with baking spray a 12 or 2 muffin cups tins of 6, set aside.
- Combine in a medium bowl, flours, baking soda, and baking powder.
- Use another bowl and hand whisk together eggs, maple syrup, vanilla, and coconut oil until well blended.
- Incorporate plain yogurt, limoncello, and lemon zest. Mix all. Add mixed flour in. Do not over whisk it.
- Fold in blueberries gently.
- Pour equally amount of batter into your prepared greased muffins cups tins.
- Sprinkle some Turbinado sugar over each muffin cup.
- Bake for 20 to 25 minutes or until top are golden brown and toothpick inserted in the center of muffins comes out clean. Remove from oven.
- Let it cool in pan for about 5 minutes.
11. Transfer into a rack to cool. Enjoy!
Anita’s Healthy, Refreshing and Delicious Wedge Blue Cheese Salad
Ingredients
1 head iceberg lettuce (cut into quarters or wedges)
1 pint cherry tomatoes, sliced
pomegranate seeds (optional)
4 ounces crumbled blue cheese + little extra for topping
1 cup Plain Yogurt
2 Tablespoons lemon juice
1 Tablespoon apple cider vinegar
1/2 teaspoon cracked black pepper
1/4 teaspoon salt
1 teaspoon of Worcestershire sauce
Preparation:
- In a medium size bowl, combine blue cheese chunks, plain yogurt, lemon juice, apple cider vinegar, and Worcestershire sauce. Whisk well.
- Seasoned with salt and pepper. Let dressing to set in refrigerator for an hour or more.
- Place iceberg lettuce in a platter. Spoon Blu Cheese dressing over. Sprinkle with more blue cheese crumbles.
- Add some cherry tomatoes and pomegranate seeds for a super refreshing and crunchy finish. Enjoy!
Anita’s Yogurt Tahini Roasted Salmon with Sweet potatoes and Broccoli
Nutritious, delicious, and very satisfying lunch or dinner on the go!
Ingredients
For the Salmon:
1 -2 pounds Atlantic Salmon fillet
2 garlic cloves, minced
3 Tablespoons Olive oil
1/4 teaspoon salt
1/3 teaspoon freshly ground black pepper
1/3 cup honey
3 cups of broccoli florets
3 cups sliced sweet potatoes, round
Yogurt-Tahini Marinade:
1/2 cup Plain Yogurt
1/4 Tahini
1 tablespoon dried parsley
1/4 teaspoon cumin
4 Tablespoon fresh lemon juice
1/4 teaspoon turmeric, ground
Combine all ingredients in a bowl and stir.
Preparation
- Preheat oven to 400 grades Fahrenheit. line a large baking sheet with foil paper. Set aside.
- Thinly slice sweet potatoes in same size round thickness. Set aside.
- Drizzle 1 Tablespoon over foiled sheet pan. Place whole Salmon fillet on top. Drizzle 2 Tablespoon of olive oil over salmon. Top with minced garlic, salt, pepper and honey.
- Pour Yogurt-Tahini marinade over whole salmon fillet., spread evenly. Place broccoli and sweet potatoes around the salmon in sheet pan. Allow to marinate for 30 minutes in the refrigerator.
- Place the baking sheet pan into the preheated oven. Roast for 20 to 25 minutes or until salmon is flaky and cooked in the center with internal temperature of 145 grades Farenheit. Let veggies caramelized in the edges.
- Remove from oven and serve next to a delicious earthy Mushroom Basmati Turmeric Rice (Recipe will be posted soon). Enjoy!
Anita’s Honey-Ginger Roasted Salmon with Bok Choy
Ingredients
Atlantic Salmon Fresh Farmed, no skin on, boneless (6-8 pieces) 
Honey-Ginger Marinade
1 teaspoon ginger, minced
4 Tablespoons honey
2 garlic cloves, minced
1 Tablespoon Sesame Seed oil
1/4 cup soya sauce
1/2 jalapeno, minced
1/2 teaspoon dried dill
1/4 teaspoon freshly ground black pepper
2 Tablespoon fresh lemon juice
2 Tablespoon rice wine vinegar
Salt to taste
2 Tablespoon olive oil
Vegetables
4 Bok choy, cut in half
Baby Red and yellow bell peppers, cut into 2-inch slices
4 ounces shiitake or button mushrooms, quartered
3 green onions, sliced
Preparation:
- Preheat oven to 425 grades Fahrenheit.
- Use a large zip-log bag and incorporate all marinade ingredients. Take one cup of marination and set aside. Transfer all salmon fillet into this bag and let it marinate for 20 minutes. Move around salmon fillet making sure that they are completely coated.
- Transfer salmon fillet to a baking pan with foil for easy cleaning. Drizzle olive oil over foiled baking pan. Place all cut vegetables in between salmon fillets.
4. Pour the cup of marination you set aside and coat well salmon fillets and vegetables. 
5. Transfer to the preheated oven. Roast for about 35 minutes or until vegetables are tender but still crispy and salmon is cooked but moist and flaky.
6. Serve over Green Onions Basmati rice.
Enjoy!
Anita’s Easy, Cheesy Homemade Sheet Pan Nachos
A crowd pleaser! Perfect, fun and delicious dish for sharing. Baked and served.
Ingredients for Homemade Black Beans
2 cups black beans pre-washed
5 cups of chicken broth
1 red pepper, small diced
2 cloves garlic, minced
1 Tablespoon Olive Oil
1 teaspoon salt
1 teaspoon paprika, ground
1/2 teaspoon cumin, ground
2 teaspoon granulated sugar
Preparation
- Place black beans in a large pot filled with 5 cups of chicken or vegetable broth and let them boil at medium high heat. Lower the heat and simmer for 1 1/2 to 2 hours till beans are tender and creamy.
- In a large pan heat olive oil at medium heat, incorporate diced onions, diced red peppers and garlic. Cook until softened and transfer into large pot of cooked beans. Seasoned with salt, pepper, paprika, and cumin. Let it simmer on low heat for another 10 to 15 minutes and add sugar. Stir well. Set aside.
- Preheat oven to 400 degrees Farenheit. Prepare a sheet pan. Set aside.
Ingredients for Homemade Ground Beef for Nachos
1 pound ground beef
2 Tablespoon Olive Oil
1 yellow onion, diced
2 cloves garlic, minced
1 Tablespoon Taco seasoning
1/2 teaspoon cumin, ground
1/2 teaspoon salt
1/4 teaspoon black pepper
1 teaspoon Hot Sauce
Preparation
- Brown ground beef in a large skillet over medium-high heat. Take out grease from skillet and add olive oil, diced onions and minced garlic.
- Cook until translucent. Seasoned with salt, pepper, taco seasoning and ground cumin. Add hot sauce. Stir to combine.
Toppings
Diced Onions
Diced Tomatoes
Avocado
Cilantro
Sour Cream
Green Onions
Mexican style Blend Cheese
More than can be added: corn, olives, ready Pico de Gallo, etc.
Assembling Delicious Loaded Nachos
Spread out Half of your Tortilla Chips (of your choice) over the baking tray. Sprinkle with Half of your ground beef mixture and your cooked black beans. Sprinkle with half of the cheese. Repeat the layers. Place tray into the preheated oven till cheese is melted. Remove from oven and top with fresh diced tomatoes, green onions, cilantro leaves, diced avocado, and sour cream. Enjoy!
Anita’s Delicious Eggplant Parmesan
Ingredients:
4 large, unpeeled eggplant, sliced 1/3 inch thick
4 Tablespoons Extra Virgin Olive Oil
2 garlic cloves, minced
24 ounces crushed tomatoes
1 cup mozzarella, shredded
1 medium onion, diced
1 teaspoon oregano, dried
1/4 teaspoon black pepper, freshly ground
1/2 teaspoon, salt
1/2 teaspoon crushed red pepper
1/4 cup fresh basil leaves, julienned cut, some in whole for top
1 teaspoon butter, to grease pan
Topping:
1/4 cup fresh parsley, minced
2 Tablespoons Olive Oil
1 1/2 cup breadcrumbs of a French baguette
1/4 cup Parmesan Cheese, grated
Place all ingredients in food processor. Pulse couple times to combine.
Preparation
- Preheat oven to 425 grades Farenheit. Place eggplant in one layer on 2 or three large sheet pans brushed with olive oil. Brush top of eggplants too with olive oil
- Sprinkle some salt, pepper, and 1/4 teaspoon oregano over eggplants. Roast for 15 to 20 minutes until tender and golden. Remove and set aside.
- Use a 10×14 inch baking dish greased with butter for assembling Eggplant Parmigiana later. Set aside.
- Meanwhile make Marinara Sauce: Over medium heat add 2 Tablespoons of olive oil to a saucepan. Heat oil and add diced onions and garlic. Cook until soft for about 3 to 4 minutes. Add crushed tomatoes, salt, pepper, crushed red pepper, and dried oregano.
5. Let it simmer partially cover for about 10 to 15 minutes. Reduce heat and add fresh julienne basil leaves. Remove from heat.
Assembling Eggplant Parmesan
Lower heat to 350 grades Fahrenheit. Spread a third of Marinara Sauce on bottom of 10×14 inch baking dish. Arrange third of the roasted eggplants over sauce. Sprinkle with 1/3 of the grated mozzarella. Arrange second layer of roasted eggplant, top with sauce and mozzarella cheese. Repeat again. Add mixed bread topping evenly. Bake uncovered for 30 to 35 minutes until top is crispy and golden brown. Remove from oven. Sprinkle with some basil leaves. Allow to cool for about 10 minutes. Serve and enjoy!
Anita’s Delicious Tomato stuffed with Homemade Pesto Gnocchi
Ingredients for the Easy Pesto Gnocchi
1 16 ounces package gnocchi or (made them from scratch, see my site for the recipe)
3 Tablespoon Homemade Pesto (see recipe on my site) or store-bought pesto
1 cup heavy cream
1 Tablespoon cream cheese
1 Tablespoon extra virgin olive oil
10 fresh basil leaves
- Cook gnocchi according to package instructions. Rinse and set aside.
- Use a deep large pan and add gnocchi. At medium heat , pour heavy cream and let it simmer for two to three minutes until thick and creamy. Add pesto, cream cheese and stir until well incorporated. Remove pan from heat. Drizzle with olive oil and mix. Set aside.
How to Stuffed the Tomatoes and Preparation
6 to 8 large tomatoes cut tops, and hollow out insides. Keep tops.
- Preheat oven to 400 grades Fahrenheit. Place upside down tomatoes over a greased baking pan with 1 Tablespoon of olive oil. Bake for about 8-10 minutes till tomatoes are little tender but still firm. Set aside.
- Place gnocchi into tomatoes . Add extra grated parmesan cheese over the top. Place them back into the preheated oven for about 2 to 3 minutes.
- Remove from oven and garnish with fresh basil leaves. Enjoy!
Anita’s Flaky Delicious Roasted Salmon in Lemony Thyme Sauce
Ingredients:
3 Pounds salmon, cut into 6-7 fillets
1 large red onion, sliced in rounds
1 large white onion, sliced in rounds
2 Tablespoon fresh thyme
2 cloves garlic, minced
1 Tablespoon of fresh ginger, grated
1 cup of fresh lemon juice
1 teaspoon freshly ground black pepper
1 teaspoon salt
1 teaspoon paprika
1/4 cup of grapefruit juice
1/2 teaspoon turmeric, ground
2 Tablespoon honey
2 Tablespoon olive oil
Preparation
- Preheat oven to 400 Grades Fahrenheit. Prepare a glass baking sheet and grease it with 1 teaspoon of olive oil. Place onions rings on bottom of the pan. Set aside.
- Use a large bowl and combine lemon juice, grapefruit juice, grated ginger, minced garlic, turmeric, salt, black pepper, paprika, honey and olive oil. Mix well. Add sauce over the salmon. Sprinkle with 1 Tablespoon of fresh thyme. Coat salmon fillets well with this sauce.
- Place each salmon fillet over the onions rings slices. Top with rest of the onions and sauce. Place baking sheet covered with foil into the oven for about 10 minutes for the onions to become tender. Remove foil and continue to cook salmon fillets for another 10 to 15 minutes until salmon is cooked trough but flaky, juicy and tender.
- Remove from oven and sprinkle with the left Tablespoon of fresh thyme.
- Enjoy!
Anita’s Healthy Delicious Lebanese Mujadara(Lentils) with Red Cabbage Salad
Ingredients for Mujadara (Lebanese Lentils)
1 Pound dried brown or green lentil, rinsed and drained
1 Large onion, diced
1/3 cup Olive Oil
1/4 cup long grain rice ( Basmati or Jasmine),rinsed and drained
5-6 cups of vegetable stock
1 Bay leave
1 Tablespoon ground Cumin
1 Lemon juice squeezed
1 teaspoon salt
1/4 teaspoon freshly ground Black pepper
Preparation
- Use a large pot and at medium-high heat sate diced onions in olive oil until golden and add cleaned lentils.
Seasoned with salt, pepper and ground cumin.
- Add vegetable stock, bay leave , and bring mixture to a boil. Lower heat. Cover pan and simmer for about 45 to 50 minutes until lentils pop more leaving them whole and became soft and tender. Add fresh lemon juice and stir.
- Uncover pot and add uncooked rice. Simmer for another extra 15 to 20 minutes or until water(stock) is completely absorbed, rice is cooked and you kind of reach the consistency of a dense and thick pudding. Might not be to appealing to the eye, but it’s a very healthy, delicious, fulfilling, and very comforting meal. Remove Bay leave.
- Serve Mujadara in several shallow plates at room temperature or place plates in fridge for Mujadara to set more, and enjoy it cold. Serve with Cabbage Salad on top instead of fried onions for a lighter version.
Red Cabbage Slaw Salad
12 ounces red cabbage, finely shredded
1/4 cup fresh lemon juice
2 Tablespoon fresh oregano leaves or dried
1/2 teaspoon salt
1 Tablespoon Apple Cider Vinegar, can be replaced by pickle beet juice
1/4 cup of olive oil
1/3 teaspoon granulated sugar
Preparation for Salad
Whisk all dressing ingredients together. Incorporate shredded cabbage and toss together. Enjoy! 
Anita’s Delicious Grilled Barbecue Chicken Tenders
Ingredients
20 Chicken Tenderloins
2 Tablespoon Dijon mustard
1 Tablespoon Worcestershire Sauce
1/2 cup cherry vinegar
2 Tablespoon Pomegranate molasses
1 Tablespoon Ketchup
1/2 cup fresh lemon juice
1/4 teaspoon turmeric
1 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon lemon pepper seasoning
Tomatoes and onions to grill, optional
Preparation
- In a large bowl mix all ingredients. Scoop out 1/2 a cup of this marinade to coat the chicken tenderloins when grilling.
- Incorporate chicken into marinade and coat well. Cover bowl.
- Refrigerate for at least 2 hours.
- Remove marinated chicken from the fridge.
- Set your BBQ grill on medium heat and grill chicken tenders for about 20 to 25 minutes turning occasionally to brush sauce mixture at every turn. Make sure chicken are cooked through but juicy and tender.
- Grill tomatoes and onions as well.
- Serve next to salad or rice. Enjoy!
