Portobello “Philly Cheese Steak” Sandwich

Ingredients

1. 2 teaspoons extra-virgin olive oil

2. 1 medium onion, sliced

3. 4 large portobello mushrooms, stems and gills removed, sliced

4. 1 large red bell pepper, thinly sliced

5. 2 tablespoons minced fresh oregano, or 2 teaspoons dried

6. 1/2 teaspoon freshly ground pepper

7. 1 tablespoon all-purpose flour

8. 1/4 cup vegetable broth, or reduced-sodium chicken broth

9. 1 tablespoon reduced-sodium soy sauce

10. 3 ounces thinly sliced reduced-fat provolone cheese

11. 4 whole-wheat buns, split and toasted

Preparation

1. Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until soft and beginning to brown, 2 to 3 minutes. Add mushrooms, bell pepper, oregano and pepper and cook, stirring often, until the vegetables are wilted and soft, about 7 minutes.

2. Reduce heat to low; sprinkle the vegetables with flour and stir to coat. Stir in broth and soy sauce; bring to a simmer. Remove from the heat, lay cheese slices on top of the vegetables, cover and let stand until melted, 1 to 2 minutes.

3. Divide the mixture into 4 portions with a spatula, leaving the melted cheese layer on top. Scoop a portion onto each toasted bun and serve immediately.

Per serving: 268 calories; 10 g fat ( 4 g sat , 4 g mono ); 15 mg cholesterol; 35 g carbohydrates; 13 g protein; 7 g fiber; 561 mg sodium; 704 mg potassium. 

Creamy Avocado Pasta

Ingredients:

1. 1 medium sized ripe Avocado, pitted

2. 1/2 lemon, juiced + lemon zest to garnish

3. 1-3 garlic cloves, to taste (I used 3 and it was super garlicky, but if you are not a big fan of garlic use 1 clove)

4. 1/2 tsp salt, or to taste

5. ~1/4 cup Fresh Basil, (probably optional)

6. 2 tbsp extra virgin olive oil

7. 2 servings/6 oz of your choice of pasta (I used 3oz of spelt and 3 oz of Kamut spaghetti)

8. Freshly ground black pepper, to taste

Directions:

1. Bring several cups of water to a boil in a medium sized pot. Add in your pasta, reduce heat to medium, and cook until Al Dente, about 8-10 minutes.

2. Meanwhile, make the sauce by placing the garlic cloves, lemon juice, and olive oil into a food processor. Process until smooth, add in the pitted avocado, basil, and salt, process until creamy.

3. When pasta is done cooking, drain and rinse in a strainer and place pasta into a large bowl. Pour on sauce and toss until fully combined. Garnish with lemon zest and black pepper. Serve immediately, makes 2 servings.

This dish does not reheat well due to the avocado in the sauce.  Please serve immediately.

I used some fun pasta to increase the nutrition factor:   Spelt pasta has a great nutritional profile with 12 grams of protein and 3 grams of fibre per serving. Kamut pasta has 13 grams of protein and 8 grams of fibre per serving. Niiiiice!!!

7 Salad Dressings

-1- Creamy Homemade Caesar

Ingredients:

1. One egg yolk at room temperature (very important it is not cold!)

2. 2 teaspoons apple cider vinegar

3. 1/3 cup olive oil

4. 1/2 tsp mustard or mustard powder

5. 1 tablespoon fresh lemon juice

6. 2 garlic cloves, finely crushed

7. 2 teaspoons Worcestershire

8. 2 Tablespoons Parmesan cheese

9. salt, pepper and spices to taste.

How to Make It:

1. Whisk egg yolk with whisk or blender on low speed.

2. Once creamy, add vinegar and other ingredients and blend until creamy.

3. Slowly add oil, stirring constantly until incorporated.

4. If it doesn’t incorporate well, your egg might still have been too cold!

Great with: Dark lettuces, chicken dishes, or on asparagus.

-2- Zesty Italian

Ingredients:

1. 3 Tablespoons white wine vinegar

2. 1 small squirt of Dijon mustard

3. 1/4 cup olive oil

4. 1/2 tsp onion powder

5. 1-2 cloves finely minced garlic

6. 1/2 tsp each of thyme, basil and oregano

7. salt and pepper to taste

How to Make It: Pull all ingredients in small jar and shake vigorously.

Great with: any salad or as a marinade.

-3- Tangy Greek

Ingredients:

1. 1/2 cup olive oil

2. 2 Tablespoons red wine vinegar

3. small squirt dijon mustard

4. 1/2 tsp each of oregano and marjoram

5. salt and pepper to taste

6. 1 clove crushed garlic

7. 1/2 tsp lemon juice

How to Make It:  Put all ingredients in small jar with lid and shake until well mixed.

Great with: dark lettuces, feta cheese, olives, and cucumbers.

-4- Sweet Asian

Ingredients:

1. 1/3 cup olive oil

2. 3 Tablespoons apple cider vinegar

3. 2 teaspoons soy sauce

4. 2 teaspoons honey

5. pinch of dried ginger or 1/2 tsp fresh zested ginger root (preferable)

6. spices to taste

How to Make It:  Put all ingredients in small jar with lid and shake vigorously. You can also mix in blender or small food processor.

Great with: Sesame chicken (as a marinade and dipping sauce), on a spinach salad with cashews, on cauliflower fried rice.

-5- Raspberry Vinaigrette

Ingredients:

1. 1/2 cup white wine vinegar

2. 1/4 cup olive oil

3. 1/4 cup fresh or frozen raspberries

4. 2 teaspoons honey

How to Make It:  Put all ingredients in blender or food processor and blend until smooth.

Great with: salad with feta and cashews, grilled chicken salad, marinade on pork.

-6- Balsamic Vinaigrette

Ingredients:

1. 1/2 cup olive oil

2. 1/3 cup balsamic vinegar

3. one clove of garlic, finely minced

4. small squirt of dijon mustard

5. 1 Tablespoon honey (optional)

6. salt, pepper and basil to taste

How to Make It: Mix all ingredients in small jar or blender.

Great with: any type of salad or as a marinade on beef, chicken or pork.

-7- French

Ingredients:

1. 1 squirt of mustard

2. 1 Tablespoon tomato paste (organic)

3. 1/3 cup olive oil

4. 1/4 cup white wine vinegar

5. 1 Tablespoon of honey (optional)

6. 1/2 tsp onion powder or small chunk of fresh onion

How to Make It: Put all ingredients in a small blender and blend until smooth.

Great with: any type of salad (I like it on chef salads), kids like to dip things in this dressing.

Other great things to throw on a salad:

1. nuts: especially pecans, walnuts and macadamias

2. olives

3. chopped veggies

4. chopped apples

5. sliced strawberries, blueberries or raspberries

6. grilled or baked chicken

7. sliced steak

8. shrimp