Asparagus & Mushroom Omelete

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This is a quick, delicious and healthy meal I came up with one morning on the first week of my 30-day challenge. I actually used the left over asparagus from another meal, along with some portobello mushrooms that I had in the refrigerator. I try to always have egg whites and eggs for quick breakfast ideas like these.

There are so many ways to make an omelet tasty and I not only try to use fresh ingredients, I also use spices and herbs.  This recipe’s start herb is rosemary to kick of the holiday season flavors.

I chose to serve the omelet with arugula as that is what I had in the refrigerator. But I also really enjoy greens as a side for my breakfast. I simply added a mixture of 1 part lemon juice, 1 part olive oil and a pinch of salt over the arugula. It is a great combination, trust me.

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Asparagus & Mushroom Omelete

1 Omlete

5 minPrep Time

15 minCook Time

20 minTotal Time

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What you will need

  • 1 cup egg whites
  • 1/3 cup cooked asparagus (cut)
  • 1/3 cup portobello mushrooms (sliced)
  • Olive oil spray
  • 1 teaspoon kosher salt
  • 1/2 teaspoon rosemary
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon peppper

How to Make it

  1. In a medium non-stick pan on medium high heat, add the spray
  2. Add the mushrooms and cook until browned
  3. Add the asparagus and cook for about another minute
  4. Add the egg whites, salt, pepper, rosemary and onion powder and stir well
  5. Let the egg cook well and then fold over one side
  6. Flip with a large spatula to the other side and cook a little more on the other side
  7. Serve with the arugula salad

Nutrition

Calories

140 cal

Carbs

4 g

Protein

28 g
Click Here For Full Nutrition, Exchanges, and My Plate Info
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https://thediversifiedtable.blog/2018/09/24/asparagus-mushroom-omelete/

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Baba Ghanoush

I am a huge fan of Middle Eastern Food and Baba Ghanoush is on the top of my list. Not only is it healthy, it’s vegetarian and most diets. It is a great dip and a great spread. You can serve it very similar as you would Hummus but with less carbohydrates.

Some people add flat leaf parsley to the dip witch adds a little freshness to it. However, I love to add pomegranate seeds as they add a little sweetness. The flavor of the eggplant and then the pomegranate seed popping with a little sweetness is amazing.

You can serve with crackers or veggies to use as a vessel. I like to serve with zucchini or cucumber chips. They are perfectly round like a cracker, have very little flavor so the dip shines through. Serve this recipe at your next dinner party, your guests will thank you!

Baba Ghanoush

8

15 minPrep Time

50 minCook Time

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What you will need

  • 2 medium size eggplants
  • ¼ cup Tahini paste
  • 3 cloves garlic (minced)
  • 1/3 cup EVOO (additional for serving)
  • 1 teaspoon Kosher salt
  • ½ teaspoon cumin
  • Pomegranate seeds (for serving)

How to Make it

  1. Preheat oven to 450 degrees
  2. Line 2 baking sheets with parchment paper
  3. Cut eggplants in half (lengthwise) and brush flesh with EVOO and then place flesh side down on the baking sheet
  4. Place on the top rack of the oven and cook for about 30 – 35 minutes
  5. In a large bowl, add the tahini, garlic, salt and cumin and stir
  6. When eggplant is ready (skin will be looked wrinkled and when you touch should sink) remove from oven and let sit for about 15 minutes
  7. Place a strainer over another bowl and scoop all the flesh onto the strainer to remove as much water as possible
  8. Transfer to the bowl with tahini mixture, repeat until you have removed the flesh from all eggplants
  9. Stir everything together well and refrigerate for at least 2-4 hours
  10. Serve with a drizzle of EVOO and some Pomegranate seeds
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https://thediversifiedtable.blog/2018/09/24/baba-ghanoush-dip/


Quick Fix Banana Dessert

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Dieting and craving for dessert or something sweet? This banana dessert, is a great way to satisfy your sweet tooth. It’s delicious, healthy and very satisfying.

By cooking the banana, the natural sugars caramelize and form a crust around the banana making it a little sweeter. The whipped cream is not necessary but simply adds a little extra. If you want to take it over the top, you can make a meringue with Stevia and egg white and then use a kitchen torch to toast is.

There are several ways you can make this same exact dessert, if you want additional variations, sign up below and and make a comment and I will send the ideas straight to your email. ENJOY!

Banana covered with whipped cream

Banana being sauted

Sauted Banana

Quick Fix Banana Dessert

1

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What you will need

  • Banana
  • Whipped Cream
  • Butter Spray

How to Make it

  1. Place a medium non-stick pan on medium high heat
  2. Slice banana into 1/4 inch slices
  3. When ready add butter spray and place banana slices so they are separated in the pan
  4. Flip one time (about 1-2 minutes) and cook for the same amount of time on the other side
  5. Plate the banana in a small bowl and add whipped cream on top
  6. ENJOY!
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https://thediversifiedtable.blog/2018/09/03/quick-fix-banana-dessert/

 

 

 


Tomato Soup & Grilled Cheese – The Perfect Comfort Meal

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If you are looking for a tasty, simple and comforting meal then look no further. This is a great adaptation to the classic tomato soup. This meal screams sophistication and comfort that it would  even pair nicely with a glass of white wine.  Making everything from scratch will impress any guests you decide to have over.  I attribute the inspiration for the soup to Ree Drummund of Food Network Channel.  The recipe that she has was similar to others, but I made a few additions and deletions to come up with my own version.  Six of us ate and there was soup left over for about 3 additional meals.

Products Used Worth Buying
“>Dutch Oven 
“>ROASTED GARLIC BOUILLON 

The Perfect Comfort Meal

8

25 minPrep Time

30 minCook Time

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What you will need

  • 1 sweet onion (diced small)
  • 6 tablespoons unsalted butter
  • Two 14.5-ounce cans petite diced tomatoes
  • One 46-ounce bottle low sodium V8
  • 6 tablespoons sugar
  • 3 tablespoons roasted garlic bouillon (link to purchase above)
  • 1 tablespoon pepper
  • 1 tablespoon salt
  • 1/4 tablespoon celery salt
  • 1/4 teaspoon celery seeds
  • 1 cup heavy cream
  • 1/2 cup chopped fresh basil
  • 1/4 cup chopped flat-leaf parsley
  • soup crackers (for topping)
  • For Grilled Cheese:
  • 2 Brioche Loaves (un-sliced)
  • Any cheese you like: I used Gouda slices and Brie Cheese
  • 3-4 tablespoons butter
  • Salt

How to Make it

  1. In a large dutch oven on medium high heat, add the butter and then the onion
  2. Saute the onion until translucent
  3. Add the two cans of tomatoes, along with all of the V8 and stir everything together
  4. Add the sugar next (I thought the same thing, but trust me, you will need it as it balances all the flavors and the bitterness of the tomatoes)
  5. Add the roasted garlic bouillon
  6. Add the pepper, salt, celery salt and celery seeds and stir everything together
  7. With an immersion blender, try to blend up as much as possible but still leaving a few onions and tomatoes
  8. Let the soup come to a slow boil and then lower the heat and cover for about 10-15 minutes
  9. Turn heat off and then add the cream, basil and parsley, stir and serve (top with soup crackers) with grilled cheese (instructions below)
  10. For Grilled Cheese:
  11. Slice the Brioche bread into 8-3/4 inch slices
  12. Place a non-stick pan on medium to low heat
  13. Assemble all the sandwiches
  14. Spread butter on both sides of the breads and sprinkle them with a little salt
  15. Sear both sides until golden brown and cheese is melted
  16. Serve next to the soup
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https://thediversifiedtable.blog/2018/09/01/the-perfect-comfort-meal-tomato-soup-grilled-cheese/


The Perfect Snack

perfect snackSo this is not the best picture, but I can promise you that it tastes delicious! It is so simple and filling that you can’t go wrong. You can also make this the night before and the tomatoes will marinade in the oil. I will give you some ideas also, in case you do not like tomatoes and/or feta cheese.I am having 2 snacks a day, one 3 hours after breakfast and the other 3 hours after lunch. I am also trying to have one savory and the other sweet so I can get a little of both. However, you can play around with the snacks to make sure that your daily nutritional count doesn’t go over. I am trying to do under 1500 calories, 60g fat and 100g of carbs per day. I am hoping to loose between 1-2 pounds per day with a total of 20 pounds in total.This is my second day only (Tuesday, July 10, 2018) so at the end of this week I will let you all know how much weight I lost. Please also feel free to ask me for suggestions to make sure you get to eat what you like and still stay under your target. I also want to add, that I am trying to exercise 3 times a day with 30 minutes of cardio and 30 minutes of strength.

INGREDIENTS – SERVES 1 PERSON
Calories 221  Fat 20.3g  Carbs 7.2g

  • 1 cup of tomato (diced)
  • 1 tablespoon olive oil
  • 2 tablespoons feta cheese
  • 1/4 teaspoon dry oregano
  • pinch of salt/pepper

HOW TO MAKE IT…

  1. Add the oregano to the oil, along with the pinch of salt and pepper and let sit for a bit
  2. Place the tomato and the feta in a bowl and then pour the oil all over and stir well
  3. Add a little more salt and pepper if you like

Ideas:

  • Change the Tomato for Cucumber (Calories 201.8/Fat 20.1g/Carbs 3.1g)
  • Cut the olive oil in half and add the difference with lemon (Calories 163.5/Fat 13.3g/Carbs 7.9g)

A Healthy Start, Starts with a Healthy Lunch

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So I have gained about 10 pounds since I originally lost all my weight and even then, I still had another 10 pounds to loose. If any of you have been in my position, you understand that it can get frustrating, especially since it is easier to gain then to loose weight. Any way, I just came back from Disney where I said that was my last cheat before I went on a major life eating change.

I started yesterday, Monday, July 9, 2018 and I designed a complete week plan to try and loose my weight within a few months. I will share with you the recipes and also my progress in hope to inspire at least one person. My meals will not allow you to be super hungry and I will give you some options to change up the recipes along with the nutritional count.

Today’s recipe is what I ate for lunch and it was delicious! It only has 466 calories, 20g fat and 13g carbs. Since I am eating 5 times a day (every 3 hours) I do not allow myself to starve.

INGREDIENTS – SERVES 1 PERSON
Calories 466       Fat 20g      Carbs 13g

  • 2 skinless and boneless chicken thighs
  • 1/2 cup of pineapple (diced)
  • 1 1/2 cup spring lettuce and baby spinach
  • 2 lemon wedges (juice)
  • 1/4 cup cucumbers (diced)
  • pinch of salt and pepper

HOW TO MAKE IT…

  1. I had the chicken pre-cooked on the BBQ and then I diced it into cubes. You can easily diced into cubes and cook on a pan raw and then add the pineapple when almost cooked.
  2. Cook the chicken and the pineapple together in a non-stick pan for about 5 minutes (if chicken was pre-cooked) (you can add spray if you want, but if you add oil, that will make the nutritional count go up. For every tbsp of olive oil, add 119 calories &14 grams of fat – no carbs).
  3. On a plate add the lettuce and cucumber and squeeze the 2 lemon wedges all over then add a little salt and pepper
  4. Add the chicken and pineapple on top or on the side, whatever you prefer

Ideas:

  • You can change the chicken to 6oz of salmon (cook separately than the pineapple, then place pineapple on top of Salmon) Calories 408/Fat 22g/Carbs 13g
  • If you rather not have the salad, you can exchange it for 1 cup of steamed broccoli with lemon juice and a pinch of salt/pepper Calories 443/Fat 20g/Carbs 6g

Stay tuned for the snack I had between breakfast and lunch and also breakfast…Delicious


Toasted Coconut

Coconut is an ingredient that is delicious on savory or sweet dishes and toasted it’s even better. You will usually find sweetened coconut at the grocery, and it’s even yummier when toasted due to the sugar, but I usually have the organic unsweetened and natural coconut flakes. To toast the coconut you need nothing but a nonstick pan on medium heat. Add the coconut and move continuous with a spatula so it does not burn. I always have some handy so that I can top on almost anything.

Tips: Add to pancakes, waffles, yogurts, salads, fish, rice… 


Potato Pancake

OMG, this recipe is amazing. I follow a Korean lady on youtube that makes some very intersting recipes. Some of them are far out and some are very interesting, like this one. Watching her make it made my mouth salivate and I knew I had to own it. She originally made the recipe with a spicy soy sauce mix but I had different plans and taste buds for it. I took her recipe and add a few ingredients and boy was it delicious. My son could not get enough of it so I will be making this many more times.

I served it as is but there are so many ideas I have so you will have to stay tunned for additional recipes. In the meantime, I will offer a few tips below.


Ingredients – make 8 pieces

*Potato – 1 large potato, peeled and shredded
*Onion – 1/2 onion shredded
*Corn starch – 1/4 cup
*Onion powder – 1 tablespoon
*Kosher salt – 1 tablespoon
*Pepper – 1/2 tablespoom
*Parsley, Dry – 1 tablespoon
*Olive oil – 1/4 cup

  • Add the shredded potato and shredded onion oin a bowl (do not drain the liquid) and mix well together
  • Add the onion powder, salt, pepper and parsley and continue to mix then add the corn starch and finish mixing well
  • In a large non-stick pan on medium high heat add the oil; when hot add the mixture and lower the heat to medium
  • Cook one side until brown on the bottom (about 5-7 minutes)
  • You then need to flip the pancake to cook the other side; I personally get nervous to flip it in the air because of the oil, so I used a large plate
  • Cook the other side of the pancake for about the same time frame or until brown on the other side
  • Place in a large plate and slice into 8 triangles

Tips: Try making this for breakfast instead of hashbrowns; you can also make it and add some seasoned salt and serve with burgers instead of fries.


Bruschetta

Talk about a staple in my home! This is actually in my cookbook but with a different herb, and like I’ve said, if you change one main component to a dish it can change the flavor profile completely. This dish I learned to make years ago and it is one of those dishes that I know completely by heart. I am sure all of you have a dish like that.

The best part about this dish, however, is how many different ways you can serve it. You can serve it as traditional brushetta and serve with crostini’s, you can serve it similar to pico de gallo or serve like a salsa. I actually served a side of this with the Spanakopita empanadas that I posted yesterday and the combination was delicious. Another great thing about this recipe is the that you can make it in advance. By making it in advance, the flavors marry more and it’s even better. But you better make enough because this will go quick!


Ingredients – makes about 4-5 cups

*Tomato – 3 tomatoes, diced small
*Vidalia onion -1 onion, diced small
*Garlic – 2 large cloves, minced
*Cubanelle pepper – 1 large, diced small
*Jalapeno – 1 medium, diced small, seeds removed
*Flat leaf parsley – 1/4 cup chopped
*Olive oil – 4 tablespoons
*Lemon – 1/2 lemon juiced
*Kosher salt – 1 tablespoon
*Pepper – 1/2 tablespoon

  • Add the tomato, onion, garlic, cubanelle pepper and jalapeno in a large bowl, then add the oil, lemon, salt and pepper and mix well
  • Add the parsley to the mix and stir until well mixed