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Health Recipes!!



Breakfast

South Beach Phase One Friendly Egg Muffins

  • 15 eggs (for silicone muffin pans, use 12 eggs for metal muffin tins or individual silicone cups. You can use less egg yolks and more egg white if you prefer.)

  • 1-2 teaspoons Spike Seasoning

  • 1-2 cups grated low fat cheese (I like sharp cheddar or a blend of cheddar/Jack cheese, use less cheese if using meat)

  • 3 green onions, chopped small (optional)

  • Chopped veggies such as blanched broccoli, red pepper, zucchini, mushrooms (optional)

  • Diced Canadian bacon, lean ham, or crumbled cooked turkey sausage (optional)

  1. Preheat oven to 375°F. Use regular or silicone muffin pan, 12 muffin size. If using silicone pan, spray with nonstick spray. If using regular muffin pan, put two paper liners into each slot, then spray liner with nonstick spray.

  2. In the bottom of the muffin cups layer diced meat, if using, vegetables, if using, cheese and green onions.

  3. You want the muffin cups to be about 2/3 full, with just enough room to pour a little egg around the other ingredients.

  4. Break eggs into large measuring bowl with pour spout, add Spike, and beat well.

  5. Pour egg into each muffin cup until it is 3/4 full. I like to stir slightly with a fork.

  6. Bake 25-35 minutes until muffins have risen and are slightly browned and set.

  7. Muffins will keep at least a week in the refrigerator without freezing. Egg muffins can be frozen and reheated. For best results, thaw in refrigerator before reheating. Microwave on high about 2 minutes to reheat.




Lunch

Hummus with Zaatar Pita Chips


HUMMUS

  • Two 15.5-ounce cans chickpeas, drained and rinsed

  • 2 garlic cloves, peeled

  • ½ cup extra-virgin olive oil, plus more as needed

  • ¼ cup tahini

  • 3 tablespoons lemon juice (from 1 lemon)

  • Kosher salt and freshly ground black pepper, to taste

PITA CHIPS

  • 4 store-bought pitas

  • 2 tablespoons extra-virgin olive oil

  • 2 teaspoons za’atar

  • 1 teaspoon kosher salt

  • ½ teaspoon freshly ground black pepper


1. MAKE THE PITA CHIPS: Preheat the oven to 375°F. Cut each pita into 8 triangles. Place the triangles in a single layer on a sheet pan, drizzle lightly with the olive oil and then sprinkle with the za’atar, salt and pepper. Transfer to the oven and bake until crisp and lightly golden brown, 8 to 10 minutes.

2. MAKE THE HUMMUS: While the pita chips are baking, place the chickpeas in a large bowl and use your fingers to carefully skin the chickpeas. This will result in a much smoother hummus.

3. In the bowl of a food processor, blend the chickpeas, garlic, olive oil, tahini and lemon juice until smooth. Season to taste with salt and pepper.

4. Transfer the hummus to a serving bowl and top with a drizzle of olive oil. Serve with the pita chips.





Dinner

Crispy Tofu Banh Mi


PICKLED VEGETABLES

  • 2 medium carrots, peeled and very thinly sliced into rounds

  • 3 Persian cucumbers, very thinly sliced into rounds

  • 1 bunch radishes, ends trimmed and very thinly sliced into rounds

  • 1 cup seasoned rice wine vinegar

  • ½ teaspoon kosher salt

CRISPY TOFU

  • 1 pound firm tofu, drained and sliced into 8 even slices

  • ½ cup all-purpose flour

  • 1 teaspoon garlic powder

  • 1 teaspoon kosher salt

  • ½ teaspoon freshly ground black pepper

  • 1 large egg

  • 1 tablespoon whole milk

  • 1¼ cups panko bread crumbs

  • ⅓ cup sesame seeds

  • 2 tablespoons neutral oil (such as vegetable, coconut or peanut)

  • Flaky salt (such as Maldon), as needed for finishing

BÁNH MÌ

  • ½ cup mayonnaise (preferably Kewpie)

  • ¼ cup sriracha, plus more as needed

  • 4 mini baguettes (or 1 large baguette cut into 4 pieces), halved lengthwise

  • ½ cup fresh cilantro leaves

  • ½ cup fresh basil leaves

  • ½ cup thinly sliced scallions

  • ¼ cup thinly sliced jalapeños

1. MAKE THE PICKLED VEGETABLES: In a medium bowl, toss together the carrot, cucumber and radish slices, then pack tightly into a quart-size heat-safe container.

2. In a small saucepan, heat the vinegar and salt over medium heat until the salt is dissolved, then pour over the vegetables. Seal the container and refrigerate, shaking or stirring occasionally, until fully chilled, at least 2 hours and up to overnight.

3. MAKE THE CRISPY TOFU: Sandwich the tofu slices between several layers of kitchen towels and press firmly on each slice to remove as much moisture as possible.

4. In a shallow bowl, stir together the flour, garlic powder, salt and pepper. In another shallow bowl, whisk together the egg and milk. In a third shallow bowl, stir together the panko and sesame seeds.

5. Working one at a time, dip each piece of tofu into the flour mixture until fully coated. Then dip each piece into the egg mixture until lightly but fully coated, shaking off any excess. Finally, dip each piece in the panko-sesame mixture to coat.

6. Heat the oil in a large nonstick skillet over medium heat. When the oil is hot, add the tofu and cook undisturbed until evenly golden brown, about 3 minutes per side. Season with flaky salt while the tofu is still hot.

7. ASSEMBLE THE BÁNH MÌ: In a medium bowl, stir the mayonnaise and sriracha to combine. Spread a thin layer on both cut sides of each mini baguette. On one side of the bread, layer about ¼ cup of drained pickled vegetables, and on the other side, layer the cilantro, basil, scallions and jalapeños. Place a piece of tofu on top of the pickled vegetables, then place the other half of the bread on top and press firmly to seal the sandwiches.


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