Fast and Healthy Day 7: Home Roasted Potato Fries

We get A LOT of potatoes through Fair Foods, so we use them. On of the ways I frequently prepare both white and sweet and all sizes is to roast them in the oven. This method is easy, kind of "set it and forget it" where the potatoes turn out crispy and delicious like a french fry but way less calories than frying in oil and no preservatives and junk like some of the ones in the frozen bags. Just good, delicious potatoes. I roast my potatoes on a large stoneware bar pan from pampered chef. This makes a huge difference in the crispiness of the potatoes. If you do not have stoneware you may have to cook them at a little higher temperature for a bit longer.

Home Roasted Potato Fries.

Potatoes (cut as you like in either fries, wedges or quarters)
2 tbsp vegetable oil
salt and pepper
other seasonings to taste**

Place oil, salt, pepper and seasonings on a sided cookie sheet. Add the potatoes and toss gently to coat all the potatoes evenly. Bake at 425 for 20 minutes. Check the potatoes and turn them with a spatula then cook an additional 20 min.

** some ideas for your potatoes**

Italian: 1/2 tsp each of Oregano and Garlic powder
Greek: 1/2 tsp of dried Dill, Garlic powder
Savory: 1/2 tsp Paprika and Cumin
Sweet: (best on sweet potatoes) 1/4 teaspoon of cinnamon & nutmeg
Classic: 1 tsp dried Rosemary or a few fresh sprigs and a sliced lemon
Vinegar Fries: Sprinkle 2 tbsp of vinegar over the potatoes 5 min before they are finished cooking

Fast and Healthy Day 6: Super Banana Berry Smoothie

There is smoothie for breakfast every day in our house. It varies depending on what fruit is in the house, but the most common adornment to the breakfast table is the Banana Berry Smoothie. This one is basic and delicious. We use Almond milk as a non-dairy alternative. You can use regular milk, soy milk, or yogurt if you like. Kale or baby spinach works well in this smoothie because it is sweet and you can get your leafy greens in with breakfast.

Banana Berry Smoothie
-serves 6

2 Bananas
8 Large Frozen Strawberries
1 cup Frozen Mixed Berries
2 cups almond milk
enough water to just cover the berries

Add all ingredients to the blender and mix thoroughly. Add a straw and enjoy.

Fast and Healthy: Day 5 Corn and Black Bean Burritos

This is one of the recipes that I use ALL the time especially on nights where we are really busy. The burritos are easy to make ahead of time, don't take long to prepare, are a great vegetarian meal, and the ingredients are things you can stock in your pantry for whenever you need them. I am posting the basic recipe for these, but the preparation varies based upon what is in the fridge, burritos are a great way to reinvent left overs. You can easily incorporate things like left over roasted sweet or white potatoes, or butternut squash. Veggies like zucchini, summer squash,and peppers can be sauteed and added to the corn and bean mix. Left over meats like chicken, beef and pork can be shredded and added too. 

Corn and Black Bean Burritos

1 cup frozen corn, thawed
1 can black beans, drained
2 scallions, sliced
1 clove of garlic, minced
1 tablespoon diced chili pepper
1 can fat free re-fried beans
10 thin sliced of cheddar or Monterrey Jack cheese (from the block)
10 large whole wheat tortillas

Combine corn, beans, scallions, garlic and chilies in a medium bowl. Working on a cutting board or other clean surface smear about 2 tablespoons of re-fried beans on the lower third of a tortilla. Place one piece of cheese on the beans and then top with about 1/3 cup of the corn and black bean mix. Roll up tortilla by gently folding in the sides with your fingers and rolling up from the bottom with your hands while holding in the sides. Place finished burritos on a greased baking sheet, or sheet lined with parchment. Bake Burritos at 350 for about 20 min. If you are having trouble rolling up your Burritos because your tortillas are breaking, warm up 2-3 tortillas wrapped in a paper towel in the microwave for 8-10 seconds. This should make them easier to work with.

Fast and Healthy : Day 4 Never Fails Pizza Dough

I have sound that it is much better, especially where we live in Boston, to make pizza at home. We can make pizza that tastes better and is better for us, and this recipe is very easy and fast. I got this recipe from my best friend's mom in high school. (Mrs, Dunham made awesome pizza) and I have used it ever since. I am going to post the basic recipe but there are lots of ways that you can upgrade it to create a healthful option. This dough is very versatile and still bakes up great if you substitute 1 cup of flour with wheat or barley flour. You can also substitute up to 1/4 cup with wheat germ or flax bran.

Never Fails Pizza Dough

2 1/2 cups flour
1 package yeast
1 cup warm water
1 tbsp sugar
2 tbsp oil
1 tsp salt

Place yeast and sugar in water and stir to dissolve the sugar. Let stand for 10 minutes for the yeast to activate. In a medium bowl combine flour and salt. When the yeast is ready add yeast/water mix and oil. Knead with your hands or in a mixer with a bread hook until the dough is soft and pliable. (add a bit more flour if it is too sticky) Roll the dough out to fit your pan. Prick it all over with a fork to reduce bubbling. Cover with sauce, cheese and desired toppings. Bake at 425 for 15 min.

Some healthy pizza upgrades:
-use tomato paste or crushed tomatoes for your base instead of jarred sauce, you will cut a lot of salt, sugar, fat and preservatives
-make a home made pesto to use as the base http://sarahsfreshlife.blogspot.com/2011/10/arugula-pesto.html
-top your pizza with veggies and lean meats like chicken and shrimp
-try a low fat cheese
-make a Margarita pizza with low fat ricotta, sliced tomatoes, fresh basil and some sliced mozzarella

Fast and Healthy Day 3: Avocado Citrus Salad

This salad has a very interesting blend of textures and tastes and is a fresh way to mix up your salad life. :) It is versatile as a side dish to complement fish or poultry or add chicken, shrimp or beans to the mix and use it as a complete meal.

Avocado Citrus Salad

1 Grapefruit, peel and pith removed **
1 Large Orange, peel and pith removed**
3 cups of baby field greens
2 avocados, pit and skin removed & sliced
4 radishes trimmed and thinly sliced
2 tablespoons olive oil
2 scallions (white and light green parts only) sliced
salt and pepper

In a large bowl set your bed of washed greens. Working over a bowl cut the segments out of the orange and grapefruit by cutting with your knife along the inside of the membranes. There will be a little fruit left around the inside membrane. Use the bowl to catch the extra juice from the fruit as you cut it and squeeze out the extra juice from the left over membrane. You should have about at 1/4 cup of juice. Add the fruit to the bed of greens. Add avocados, radishes, and scallions to the salad bowl. Whisk olive oil with the reserved juice and add salt and pepper to taste. Drizzle dressing over salad and serve.


** Peel and pith removed = Cut both the stem and bottom ends off your fruit. Stand it on your cutting board and cut off the peel long ways into strips, so that just the fruit is left and you have a pile of peels and white flesh.

Fast and Healthy Day 2:Corn & Black Bean Salad

This recipe I got from Liz Cressy, and just like her it is fabulous :)

Corn & Black Bean Salad
2 14oz Cans of Black Beans
1 Small bag of frozen corn kernels (thawed) (or you could use canned corn if you like)
1 avocado diced
1 red pepper diced
1 large tomato diced
 3 green onions
1 cup chopped celantro

Dressing:
1/2 cup olive oil
1/3 cup lime juice

1 clove garlic minced
1/2 tsp salt
1/4 tsp cayenne powder

Mix together all of the salad ingredients in a large bowl. Whisk together dressing ingredients and pour over salad. Toss and serve.

Fast and Healthy Day 1: Pumpkin Spice Cake

This is a "healthier" recipe that I got from Weight Watchers a while ago, but it is a quick and easy upgrade on a traditional spice cake. I use it as our New Year cake this year which in our Greek family tradition you stick (clean) coins in the cake after it is baked and before you frost it. CAUTION: eat at your own risk :) Whoever gets a coin is supposed to have prosperity in the new year, but hopefully not a visit to the hospital because you swallowed it. Enjoy!

Pumpkin Spice Cake

1 14oz. Can of Pumpkin
1 Box of Spice Cake Mix

Mix both together and put in desired pan. Bake according to box directions....done. If you don't like spice cake I have used the boxed Carrot cake mix and it works great too.