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A HEALTHY MEAL PLAN

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

  1. 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.
  2. 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.
  3. 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.
  4. Remove from oven and sprinkle with the left Tablespoon of fresh thyme.
  5. Enjoy!

 

 

DESSERTS

Anita’s Homemade Matcha Baked Doughnuts

Ingredients for Doughnuts

Yield: 6 doughnuts

3/4 cup All-purpose flour

2 Tablespoon sugar

1 1/2 Tablespoon Matcha green tea powder

1/2 teaspoon baking powder

1/3 teaspoon baking soda

pinch of salt

1 large egg

2 Tablespoon sour cream

1/4 cup of Green Matcha tea latte (store bought)

1/2 teaspoon vanilla extract

2 Tablespoon coconut oil

Ingredients for Matcha Glaze

1-2 cup powder sugar

1 Tablespoon Matcha green tea Powder

1-2 Teaspoon green Matcha tea Latte

1/2 teaspoon vanilla extract

Preparation for Doughnuts

  1. Preheat oven to 350 grades Fahrenheit. Grease lightly with baking spray a donut pan.
  2. Mix all dry ingredients in a medium size bowl: flour, sugar, Matcha powder, baking powder, baking soda and salt. Set aside.
  3. In a small bowl whisk together eggs, sour cream, green Matcha tea latte, vanilla and coconut oil until well combined.
  4. Incorporate wet ingredients into all dry ingredients. Whisk.
  5. Mix well until well combined. 6. Transfer doughnut batter into a pastry piping bag and fill almost all the way up into the molds. 7. Place doughnuts baking pan in the center rack of your oven and bake for about 15 to 20 minutes or until the edges of doughnuts are slightly golden and a tooth pick inserted into the center comes out clean. 8. Remove from oven and let it cool in pan for 10 minutes. Transfer doughnuts over a wire rack to cool completely. Meanwhile prepare Glaze.

Preparation for Glaze

  1. In a small bowl, whisk together powder sugar, Matcha green powder, Matcha tea latte and vanilla extract until creamy, and smooth with a thick consistency.
  2. Dip each donut in the glaze and let them drip off a wire rack. Place a parchment paper under wire rack to catch the drippings.
  3. Make your desired decoration. Let glaze dry for about 20 minutes. Enjoy!

 

 

 

 

 

 

 

 

 

A HEALTHY MEAL PLAN

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

  1.  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.
  2. 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.
  3. 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.
  4. 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!

 

 

A HEALTHY MEAL PLAN, MEDITERANIAN DISHES

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

  1. In a large bowl mix all ingredients. Scoop out 1/2 a cup of this marinade to coat the chicken tenderloins when grilling.
  2. Incorporate chicken into marinade and coat well. Cover bowl.
  3. Refrigerate for at least 2 hours.
  4. Remove marinated chicken from the fridge.
  5. 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.
  6. Grill tomatoes and onions as well.
  7. Serve next to salad or rice. Enjoy!

 

 

 

 

 

DESSERTS

Anita’s Rum Raisin Carrot Spring Cake

Ingredients for the Cake

2 1/2 cups All-Purpose flour

1/2 cup heavy cream, room temperature

1/2 cup vegetable oil

1 Teaspoon baking powder

4 large carrots, coarsely grated

1 cup light brown sugar

1/2 cup granulated sugar

1 Tablespoon cinnamon, ground

1/3 teaspoon nutmeg, freshly grated

1 Teaspoon allspice, ground

3 large eggs

1/2 cup rum

3/4 cup raisins(soaked in rum)

1/4 cup golden raisins(soaked in rum)

1/2 cup sweetened coconut + 2 Tablespoons, shredded

1/2 cup walnuts + 2 Tablespoons, finely chopped

1 teaspoon orange extract

zest of 1 orange

Preparation

  1. Preheat oven to 325 grades Fahrenheit. Spray using baking spray a Spring form 9-inch pan. Set aside.
  2. Soak black and golden raisins in 1/2 cup of rum for about an hour. Set aside.
  3. Place 1/2 cup of coconut into a baking pan with parchment paper and introduce into the preheated oven. Toast them for about 10 minutes. Set aside.
  4. Place 1/2 cup of walnuts into a baking pan with parchment paper and toast them in the oven at the same time of coconut for about 10 minutes, until slightly golden. Set aside.
  5. Use a large bowl and cream together with an electric mixer or hand whisker vegetable oil, eggs, heavy cream, white, light brown sugar, and orange extract.
  6. Incorporate all-purpose flour, baking powder, cinnamon, nutmeg, allspice,  orange zest and mix until well combined.
  7. Add soaked raisins with left rum, grated carrots, 1/2 cup of shredded toasted coconut, and 1/2 cup of the toasted walnut. Mix with a spatula until all ingredients are well incorporated.
  8. Bake batter for about 45 to 50 minutes until golden. Let the cake cool in pan for about 15 minutes, and then remove from spring-form pan and let cool completely before icing.

Frosting Ingredients for the Cake

2 Sticks of unsalted butter, room temperature

16 ounces of cream cheese, softened

3-4 cups of powder sugar

2 Tablespoon of coconut previously toasted (for decorating)

2 Tablespoon of toasted walnuts (for decorating)

1 teaspoon vanilla extract

Preparation

  1. Using and electric mixer cream together softened butter and cream cheese for about 3 to 4 minutes until creamy and fluffy.
  2. Add vanilla and slowly on low speed incorporate powder sugar. Increase speed and beat until well incorporated. Position some parchment paper underneath cool cake to be able to frost sides and top of the cake easier.
  3. Sprinkle 2 Tablespoons each of toasted coconut and walnuts on sides and borders all around.
  4. Can be used Candy melt chocolate ( I had white only, so I mixed yellow and red coloring using food coloring and created with a spatula the shape of the carrots, made some sugar roses too).
  5. You can leave it simple and it’s equally amazing. Enjoy this delicious homemade one of a kind Carrot Cake. Have a very sweet and Happy Easter! Have a piece or more 🙂

 

 

 

 

A HEALTHY MEAL PLAN, LATIN DISHES

Anita’s Plantain Basket with Avocado and Shredded Beef

Ingredients

4 plantains, sliced

Vegetable Oil, for frying

2 avocados

1/4 cup sour cream

2 Tablespoons fresh lemon juice

1/4 cup cheddar cheese, grated

Salt and pepper TT (to taste)

green onions, for garnish

Shredded Beef (see my site for recipe)

Preparation

  1. Peel ripe plantains. Cut into 1 – 1 1/2inch slices.
  2. Preheat oven to 375 grades Fahrenheit.
  3. In a deep pan with plenty of vegetable oil, fry plantains until golden brown on both sides.
  4. Press each plantain(using 2 or 3 slices per each basket) into the bottom of a large muffin tin pan. Place into preheated oven for about 20 minutes to crisp up around the borders. Remove from oven, let them cool for 15 minutes before removing plantain basket with a spatula from pan. Set aside over a platter.
  5. In a bowl, mash avocados. Add pinch of salt, pepper and lemon juice. Set aside.
  6. To assemble: Place 2 Tablespoon of warm shredded beef in each plantain basket, top with cheese. 7. Then top with a dollop of avocado, sour cream, and a sprinkle of some green onions. Enjoy!

 

 

A HEALTHY MEAL PLAN

Anita’s Crispy Cauliflower Steaks with Yogurt-Blue Cheese Sauce

Ingredients

1 head Cauliflower, cut into 1-1 1/2 inch thick slabs

2 sweet potatoes, diced in small

1 teaspoon salt

1 teaspoon garlic powder

1 teaspoon freshly ground black pepper

1 small onion, diced

4 Tablespoons olive oil

Yogurt Blue Cheese Sauce

1/2 cup Plain Yogurt

5 ounces Blue Cheese, crumbled

1/2 teaspoon dill, dried

1 Tablespoon mayonnaise

2 Tablespoon fresh lemon juice

1 garlic clove, minced

Salt and Pepper to taste

Mix all to combine. Set aside in fridge.

Toppings

green onions, chopped

dried cranberries

Preparation for Roasted Cauliflower Steaks with Sweet Potatoes

  1. Preheat oven at 400 grades Fahrenheit.
  2. Wash cauliflower head and pat dry. Remove outer layer leaves. Slice cauliflower head into 5 to 6 steaks ,1 to 1 1/2  inch thick slab to the stem.
  3. Clean and peel sweet potatoes. Cut sweet potatoes into small cubes.
  4. Place into 2 different baking sheet with foil  cauliflower steaks and sweet potatoes-onions.
  5. Drizzle olive oil over cauliflower steaks on both sides and season with salt and pepper.
  6. Drizzle olive oil over sweet potatoes and onions. Toss all ingredients. Sprinkle with salt, garlic powder and black pepper.
  7. Place both baking sheets at same time into the preheated oven and roast cauliflower for 15 minutes, flip the cauliflower steaks and roast for another 10 minutes till fork tender and crispy around edges. Diced sweet potatoes will be done and soft at the same time of the cauliflower steak.
  8. Remove roasted sweet potatoes and cauliflower steaks from oven. Place cauliflower steaks over paper towel.
  9. Transfer cauliflower steaks to a serving plate.
  10. Place roasted sweet potatoes and onions over cauliflower steaks.
  11. Garnish with some chopped green onions and dried cranberries. Drizzle cold Yogurt Blue Cheese Sauce over the top and enjoy!

 

 

 

 

 

A HEALTHY MEAL PLAN, MEDITERANIAN DISHES

Anita’s Delicious Eggplant Stuffed with Italian Sausage

Ingredients

3 medium eggplants, halved lengthwise and trimmed off stems

3 eggplant-flesh diced

1 pound Italian sausages, casing removed

1 small yellow onion, finely chopped

4 cloves of garlic, minced

2 cups cherry tomatoes, halves

1/2 cup fresh parsley, finely chopped + 2 Tablespoons for garnish

1 1/2 cup Marinara Sauce (see my site for recipe)

1/2 cup shredded Mozzarella cheese

2 Tablespoon Olive Oil + 2 Tablespoon for eggplant shells

1/2 teaspoon oregano, dried

1 teaspoon salt

1/2 teaspoon freshly ground black pepper

1/4 teaspoon crushed red pepper flakes

Preparation

  1. Preheat oven to 400 Grades Fahrenheit.
  2. Cut eggplants in half. Use a little spoon to scoop out the pulp. Leave like 1/2 inch border around the skin.
  3. Chop in small pieces the eggplant’s pulp removed. Set aside.
  4. Place eggplant side open down on a baking sheet, drizzle with 2 Tablespoon of olive oil. Season with pepper. Roast for about 20 minutes.
  5. Meanwhile, use a large skillet on medium-high heat add olive oil and cook eggplant-flesh for about 4 minutes until brown. Remove and place over paper towel to remove oil.
  6. Brown sausages. Add onions, minced garlic. Seasoned with salt, pepper, crush red pepper flakes, and dried oregano. Cook for about 5 to 7 minutes or until  Add fresh parsley. Set aside.

7. Pour 1/2 cup of Marinara Sauce on the bottom of 9 X 12 greased baking dish. Place roasted eggplant shells on top. Seasoned with salt. Add 1 teaspoon of Marinara Sauce on each shell. 

8. Distribute all cooked diced eggplant-flesh into the 6 shells.

9. Divide sausage mixture evenly over. Top each eggplant with shredded mozzarella cheese.

10. Align all around cherry tomatoes halves. Cover baking dish with foil. Bake for 15 minutes until cheese is melted and eggplant finish cooking.

11. Remove from oven and sprinkle fresh parsley on top, Enjoy!

 

 

BREAKFAST

Anita’s Blueberry Cream Cheese French Toast Roll Ups

Ingredients

7 White soft sandwich bread slices

7 teaspoon cream cheese, softened

1/4 cup milk

1/2 teaspoon vanilla extract

2 eggs

1 teaspoon cinnamon, ground

2 Tablespoon granulated sugar

2 Tablespoon brown sugar

1/2 cup fresh blueberry

Butter spray, for pan

Preparation

  1. Prepare your sandwich bread by taking off the crust.
  2. Use a rolling pin to flatten out each piece of bread.
  3. Spread a teaspoon of cream cheese onto each slice.
  4. Combine in a flat plate brown sugar, white sugar and cinnamon. Set aside.
  5. Line the edge of the bread slice with fresh blueberries and sprinkle over with cinnamon-sugar mix.
  6. In a swallow bowl combine eggs, milk and vanilla. Whisk together. Set aside.
  7. Warm a non-stick skillet at medium heat and spray with butter spray.
  8. Roll over the edge of the blueberries bread tightly to top of the bread.
  9. Dip each roll into the egg mixture letting any excess to run off.
  10. Place blueberry-cream cheese rolls in the warm skillet with the seal of bread down. Cook each side of roll for 2-3 minutes until evenly golden brown.
  11. Remove from pan and dredge rolls into the cinnamon-sugar mixture.
  12. Serve warm or cool !