Rachelle's Healthy Recipes
Asian Cabbage & Sprout Salad with Ginger Soy Dressing
Need a pretty dish to take to a summer potluck? This salad recipe is sure to be a hit! It’s loaded with crunch and accented with an oriental inspired sauce. This recipe is compliments of the online Weight Loss Program SeeResults.
Choose no evening snack to speed up weight loss.
- 1/2 head green cabbage
- 1/2 head red cabbage
- 2 carrots, julienned
- 2 cups bean sprouts
- 2 cups snow peas
- 1 red pepper, diced
- Dressing
- 4 TBSP agave or honey
- 1/4 cup white rice vinegar (unsweetened)
- 1/4 cup Bragg’s or light soy sauce
- 2 tsp. fresh chopped ginger root
- 1 tsp. toasted sesame oil
Combine all salad ingredients in a bowl and mix. Combine all dressing ingredients in a blender and blend. Pour dressing over salad mix and toss to coat. This salad tastes best after sitting for a few hours. The dressing keeps for 3 days. Double the recipe and bring leftovers to work this week.
Do you have a yummy low fat recipe to share with us? Email it to rachelle@rachellewood.ca so we can test it out!
Healthy Recipe
Honey Mustard Shredded Root Salad - Serves 3
vI think salmon is one of the healthiest foods you can eat! It’s rich in Omega 3 fatty acids which most of our diets lack. Since the body is unable to produce Omega 3 it’s important to include dietary sources each day. Make your New Year’s resolution to eat more salmon and kick it up a notch with the help up this dish. This recipe is complements of Rachelle Wood Nutrition and See Results.
Choose no evening snack to speed up weight loss.
- 1 large leek, white part , cut into strips
- 2 1/2 TBSP olive oil, divided
- 2 1/2 cups shredded carrots
- 2 1/2 cups shredded turnip
- 1 medium red pepper, julienned
- 2 stalks celery, julienned
- 2 TBSP red wine vinegar
- 1 TBSP lemon juice
- 2 tsp Dijon mustard
- 2 tsp honey
- dash fresh ground pepper
IN a large non-stick skillet sauté leeks in 1 TBSP oil for 5 minutes.
Add remaining vegetables and sauté 3 minutes until vegetables are tender
crisp. Transfer into a large bowl. In a mason jar combine remaining
ingredients. Shake well and pour over cooked vegetables. Cover and
refrigerate for at least 2 hours before serving.
Do you have a yummy low fat recipe to share with us? Email it to rachelle@rachellewood.ca so we can test it out!
Healthy Recipe
Southwest Rice and Bean Casserole - serves 4
This salad is a yummy combination of texture and taste. Fresh leeks If you’re like me, May is a month full of many surprises. Try to keep your diet on track by bringing your lunch to work. You can make this easy meal a day in advance and bring to work. Full of fibre, protein and spice...it’s sure to leave your taste buds satisfied! Enjoy this healthy recipe compliments of Rachelle Wood Nutrition and the online weight loss program See Results.
Choose no evening snack to speed up weight loss.
- 1 medium green pepper, diced
- 1 medium onion, chopped
- 2 stalks celery, chopped
- 2 cloves garlic, minced
- 1 TBSP olive oil
- 2 c cooked brown rice
- 1/2 tsp cumin
- 1/2 tsp cilantro
- 1 tsp Cajun spice
- 2 cans black beans, rinsed
- 1 can no salt added diced tomatoes
In a large non-stick skillet, sauté green pepper, garlic, celery and onions in oil for 3 minutes. Stir in remaining ingredients. Reduce heat to simmer and cook until heated. Serve and enjoy!
Do you have a yummy low fat recipe to share with us? Email it to rachelle@rachellewood.ca so we can test it out!
Healthy Recipe
Lean Tofu Pad Thai
If you LOVE flavor this recipe is for you! An authentic Thai creation, this dish boasts a delicious sauce made in a traditional flare. It tastes WAY better then take-out. I prefer tofu to chicken or shrimp in this dish, however you may substitute. Enjoy this healthy recipe compliments of Rachelle Wood Nutrition and the online weight loss program See Results.
Choose no evening snack to speed up weight loss.
- 8 oz brown rice noodles
- 4 tbsp unsalted tomato paste
- 4 tbsp apple cider vinegar
- 3 tbsp honey
- 2 tbsp Thai fish sauce
- 1 tbsp fresh lime juice
- 1/8 tsp cayenne pepper
- Olive oil cooking spray
- 1 egg white, whisked
- 1 cup cabbage, shredded
- 1 cup bean sprouts, washed
- 2 green onions, julienned or thinly sliced lengthwise
- 1 large carrot, peeled and julienned
- 12 oz firm low fat tofu, cubed
- 1/4 cup fresh cilantro, minced
- 2 tbsp unsalted peanuts, crushed
- Lime wedges and additional cilantro for garnish
Cook brown rice noodles according to package directions. Drain and set aside.In a small bowl, whisk together tomato paste, vinegar, honey, fish sauce, lime juice and cayenne. Set aside. Heat a large cast-iron or nonstick pan or wok over medium-high heat for 1 minute. Mist with cooking spray. Add egg white and sauté until cooked, about 2 minutes. Remove egg white from heat and dice into small pieces. In same pan, misted again with cooking spray, sauté cabbage, bean sprouts, onions and carrot over medium-high heat for 2 minutes. Add tofu and cook for another 2 minutes. Add cooked egg white and cilantro, sautéing for another 2 minutes, and then stir in tomato paste mixture. Add cooked noodles, stir until thoroughly heated. Garnish with peanuts, cilantro, and lime wedge. Serve and enjoy!
Healthy Recipe
Quinoa with Roasted Veggies serves 4
In honour of nutrition month I’ve decided to share one of my favourite grain recipes. Quinoa is a gluten free grain high in calcium and protein. Similar to rice this tiny grain cooks quickly and pairs nicely with any combination of vegetables. This recipe is compliments of Rachelle Wood Nutrition and See Results online weight loss program.
Exercise increases weight loss results, so get moving!
- 1 small butternut squash, peeled, cubed
- 1 medium eggplant, unpeeled, cubed
- 2 medium onions, cut into wedges
- 2 large green peppers, cut into thick slices
- 1 TBSP olive oil
- 1 tsp dried rosemary leaves
- 1/2 tsp dried savoury
- 1/3 tsp dried thyme
- 2 cup low sodium vegetable broth
- 1 1/4 cup quinoa, rinsed
Cut and prepare vegetables. Spray a baking sheet with non-stick cooking spray. Arrange vegetables on the sheet and drizzle with olive oil. Roast at 425 until vegetables are tender, 35-40 minutes. Heat stock to boiling in a saucepan. Add quinoa. Reduce heat to simmer, cover, until quinoa is tender about 15 minutes. Combine vegetables, spices and quinoa in a serving dish. Serve with protein and enjoy.
Healthy Recipe
Ginger Beef and Greens Stir Fry
This immune increasing recipe will keep you healthy all month long. Garlic, ginger and onions flavour the meat and vegetables in this stir fry recipe. For a leaner meal substitute the beef for chicken and serve with no rice. This recipe is compliments of Rachelle Wood Nutrition and See Results online weight loss program.
Wanna burn more calories? Smile and laugh more!
- 1 pound lean sirloin steak, cut into strips
- 2 tsp olive oil
- 2 c asparagus, chopped
- 1 c red pepper, chopped
- 3 c bok choy, chopped
- 1 c water chestnuts
- 1 c onion, chopped
- 1/4 c low sodium beef broth
- 2 tsp honey
- 1 garlic clove, crushed
- 1 TBSP Bragg's or low sodium soy sauce
- 2 tsp grated fresh gingerroot
- 2 green onions, chopped
Make sauce by combining: broth, honey, garlic, Bragg's, gingerroot, and green onions in a small bowl. In a non-stick skillet heat 1 tsp oil on medium heat. Stir fry until meat is brown. Set meat aside. Return to pan and 1 tsp oil. add asparagus and red pepper and stir fry 3 minutes. Stir often. Add bok choy and water chestnuts. Stir fry 1 minute until bok choy wilts. Stir in sauce and beef strips. Cook 3 minutes. Serve and enjoy this no starch flavourful supper.
Healthy Recipe
Mango Chutney Salmon Steaks serves 4
I think salmon is one of the healthiest foods you can eat! It’s rich in Omega 3 fatty acids which most of our diets lack. Since the body is unable to produce Omega 3 it’s important to include dietary sources each day. Make your New Year’s resolution to eat more salmon and kick it up a notch with the help up this dish. This recipe is complements of Rachelle Wood Nutrition and See Results.
Choose no evening snack to speed up weight loss.
- 4 5oz salmon steaks
- 2 ripe mangoes, peeled and chopped fine
- juice of 1 medium lime
- juice of 1 orange and grated peel
- 1/4 c cider vinegar
- 2 tsp freshly grated gingerroot
- 2 tsp coconut sap sweetener
- 1/4 tsp dried crushed chillies
- 1/4 tsp curry powder
- 1/4 tsp sea salt
Cook salmon steaks on indoor health grill. Prepare chutney by combining all ingredients in a medium bowl. Stir well. Let sit for 30 minutes at room temperature. Meanwhile cook salmon steaks on indoor grill, about 4 minutes. Pour mixture over cooked salmon steaks, serve and enjoy this flavourful dish.
Do you have a yummy low fat recipe to share with us? Email it to rachelle@rachellewood.ca so we can test it out!