August Healthy Recipe
Often described as a liquid salad, this creamy soup is a hot-weather dish from Spain. Low in fat and high in garden-fresh flavor, a bowl of this chunky soup makes for an easy vegetable serving. Best to serve cold with a piece of grilled fish and new PEI potatoes on the side. This recipe is compliments of Rachelle Wood Nutrition and can be found within the online weight loss program See Results.
Garden Gazpacho serves 8
3 tomatoes, peeled
1 sweet red pepper chopped
1 green pepper, chopped
1 English cucumber, peeled
2 garlic cloves, chopped
2 tbsp (25 mL) red wine vinegar
1 tbsp (15 mL) olive oil
3-1/2 cups low sodium vegetable cocktail
1/4 tsp hot pepper sauce
1 tsp sea salt
1 dash pepper
In food processor puree chopped tomatoes, peppers, cucumber, garlic, vinegar and oil until smooth. Transfer to large bowl; stir in vegetable cocktail and hot pepper sauce. Refrigerate at least two or up to 12 hours. Season with salt and pepper to taste. Traditional recipe is served with homemade croutons and green onion, but I suggest you skip that part. It makes for a fast low fat meal. Enjoy as a side dish for lunch or supper tonight.
July Healthy Recipe
Looking for a simple salad recipe to bring to your next potluck? Here’s one of my favorites, and much healthier than a traditional creamy coleslaw. The dressing is tart with a hint of richness. The perfect combination of flavors with a crunchy overbite, this recipe tastes best when left to flavor overnight in the fridge. This recipe is compliments of Rachelle
Wood Nutrition and can be found within the online weight loss
program, See Results.
Asian Coleslaw serves 2
5 cups Chinese cabbage or Napa, thinly sliced and ribs removed
3 medium carrots, shredded
2 green onions, chopped
¼ cup minced fresh parsley or cilantro
¼ cup apple cider or white wine vinegar
2 tsp grapeseed oil
1 tsp honey
¼ tsp crushed celery seed
½ tsp ground mustard
In a large bowl combine vegetables. In a small bowl combine vinegar, honey, oil and spice. Mix well and pour over vegetable mixture. Cover and refrigerate for 1 hour, serve and enjoy!
June Healthy Recipe
This vegetarian recipe is the perfect combination of texture and flavor. Full of protein and fibre it maximizes nutrition while filling you up in the process. A healthier spin on a chicken meatloaf, this dish is ideal to serve for a vegetarian potluck or dinner party. This recipe is compliments of Rachelle
Wood Nutrition and can be found within the online weight loss
program, See Results.
“Could be Chicken” Loaf serves 4
4 large free range eggs
2 cups organic skim milk
1/3 cup shredded light mozzarella cheese
1 tsp ground sage
1 tsp poultry seasoning
2 cups dry bread crumbs
1/3 cup ground almonds
1 cup dry flaked oatmeal
Beat eggs in a bowl until frothy. Beat in milk and seasonings. Add remaining ingredients. Pour into a 9X5 “pan and bake uncovered at 350 for 45 minutes. Cut into 4 slices. Serve with vegetables on the side and enjoy this vegetarian meal.
May Healthy Recipe
Cauliflower, also known as “mock” potatoes, shares a light flavor yet a hearty taste. It is packed full of vitamins, minerals and water. Cauliflower is low in carbohydrates. The recipes spice mixture helps to speed up metabolism and aids in digestion. This recipe is a good source of fibre and shares an Indian curry flavor. This recipe is compliments of Rachelle Wood Nutrition and can be found within the online weight loss program, See Results.
Indian Style Cauliflower 2 servings
1 head cauliflower (4 cups)
½ teaspoon dry mustard
¼ teaspoon turmeric
¼ teaspoon cumin
1/8 teaspoon coriander
¼ teaspoon red pepper flakes
1 tablespoon olive oil
4 green onions, chopped
2 stalks celery, chopped
¼ cup low sodium chicken or vegetable broth
Rinse cauliflower well and cut into flowers. In a bowl combine spices. Heat oil in skillet or wok on high heat. Add cauliflower, stir fry for 3 minutes. Add peppers and stir fry for 2 minutes. Reduce heat to medium, add spice mixture and fry for 1 minute. Add broth and stir until heated. Serve and enjoy! Rachelle likes to serve this dish as a vegetable side dish with grilled haddock on the side. You may also choose to blend the cauliflower with some skim milk or vegetable broth to create a puréed side 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!
