Category: Healthy Eating

Parchment paper cooking: Eat a healthy fish dinner & spend more time with family

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Life happens fast.  We all have too many things we need need to do: work, sports, school activities, help with homework, etc.  Our lives are also filled with a long list of the things we want to do: spend quality time with friends & family, read a book, take a bath, travel, spend time working on a hobby, etc.  For me, family time has become more  critical than ever as I realize my son is growing up way too fast.  How did he get to high school already?

We also want to eat healthy and save money.  All of these conflicting desires and demands can really stress out a parent.  Let’s figure out a way to slow down the clock, hear about our kid’s experiences, achievements, and challenges over a healthy, easy, budget-friendly meal.  Here is a quick and easy cooking technique for shrimp and fish that will allow you to spend more time with your family and friends.

A couple of years ago, my husband and I enrolled in a cooking class at a nearby farm.  We had a chance to try several different fish recipes and cooking techniques.  I immediately realized that ‘en papillote’ had the potential to change my life in the kitchen.  This fancy French term?  It describes an easy cooking method for healthy food with minimal clean-up!  Count me in!

I love to cook and experiment in the kitchen.  My kitchen experiments have not always turned out as planned and are never perfect, but  this is real life and I don’t recall a time when my family has ever turned down a meal.  The recipe outlined below works well with shrimp and any sturdy white fish such as orange roughy, tilapia, haddock, sole, or halibut. Buy whatever your budget allows.  I purchased a pack of individually wrapped tilapia filet (6) for about $10 at Target.

I really like the flexibility of this recipe.   It allows you to use what you have available for marinade or toppings.   It can be varied easily to make this part of a regular meal rotation without boring everyone’s taste buds.  If you keep a bag of fish filet in the freezer, you can make this last minute to avoid expensive food delivery or an unhealthy drive through visit.

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A simple recipe for a quick and healthy Alfredo sauce – 3 variations to add variety to your menu

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Why healthy Alfredo sauce?

I love to cook and I love the idea of preparing healthy meals.  I have been following the 21-Day Fix eating plan on and off for just over 1-year.  It helps me balance portion sizes and  the right mix of food groups.   I feel great when I stick to the plan, especially with some exercise.

I try to eat healthy, but comfort food tastes great and sometimes it’s just good for the soul after a stressful day.  Fettuccine Alfredo is one of my all-time favorite comfort meals.  The traditional recipe uses butter and heavy cream and this is served over pasta.  Unfortunately, the comfort feeling doesn’t last long and tends to turn into a bloated feeling and state of guilt for me.  Fear not, comfort food can be adapted into a healthier, feel better version.  I have tried several ‘healthy’ Alfredo sauce recipes and have found the recipe provided in the link below to be a great base.  Think of the recipe as a really nice blank canvas.  You are the artist who gets throw on the color and design the finished product exactly to your taste.

Don’t get me wrong,  I love carbs too and can’t give them up.  However, I do try to manage my carb intake (that little yellow box is way too tiny fellow 21-Day Fixers!).  I recently purchased a spiralizer and really enjoy using it to prepare ‘zoodles’ (zucchini) or even better yet, daikon radish noodles.  Seems strange (pungent smell), but perfect base for a creamy sauce.  Even better than pasta with a creamy, heavier sauce.  Try it!

How do you prepare a satisfying meal with a healthy Alfredo sauce?

A great 21-Day Fix version of Alfredo sauce.  Check out this great link.

Ingredients for a basic  Alfredo sauce:

  • 1-1/2 cup 2% cottage cheese
  • 1/2 cup shredded Parmesan cheese
  • 4 Tablespoons low fat milk or almond milk
  • spices (garlic powder, salt, pepper) can be added if you don’t follow the variations outlined below; go light with the salt as the base flavor can be salty from the Parmesan

Instructions for Alfredo sauce preparation:

  • Mix  cottage cheese and Parmesan cheese in a saucepan or dutch oven (I LOVE my Dansk Kobenstyle cookware)
  • Heat on medium-low, mixing just until the Parmesan cheese melts.  Temperature is key.  Be patient (I know this is hard after a long day of work).  Be warned, if you overheat everything separates.  Please be patient, it really only takes a few minutes.
  • Allow to cool slightly and carefully transfer the sauce  to a blender.  Ensure bottom is attached tightly to prevent leaking.  I’m thinking about trying an immersion blender the next time I prepare this recipe, which is probably next week!
  • Puree the Alfredo sauce in the blender, adding the milk to get the desired consistency.  Don’t make it too watery, you have another opportunity to add more milk when you reheat the sauce.
  • Transfer the sauce back to saucepan or dutch oven, add any protein or vegetables that you may have prepared (see quick meal tips and recipe variations below).
  • Serve over pasta, zoodles , or Daikon radish noodles.

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October cabbage and shrimp tacos

 

cabbage

We better enjoy the  last of our farm-fresh produce.  The farm plot is now closed until spring.  Over the weekend we had to remove all of the tomato cages and other gear.  No more stories about the farm until January, when we start planning our summer crop and starting seeds.

This fall we had a nice mini crop of red cabbage.  I am German and I do like cooked red cabbage, but I really like cabbage better in the raw state.  I am a big fan of coleslaw.  When I was living in California, I loved fish tacos with cabbage slaw.  Seems that lots of people like fish tacos.  They are much easier to find outside California.  I wasn’t sure what to do when I came home with these beautiful cabbages, but I decided to do a little internet research for a fish taco recipe.  Honestly, I can’t pickle everything!  Or can I?

 

 
img_3930img_3931I happened to have frozen shrimp in the freezer, so I substituted shrimp for fish.  I like to keep a bag of shrimp in my freezer at all times.  They thaw out in minutes, allowing for delicious, healthy meals.  During my search, I came across a fantastic recipe for Shrimp Tacos with Garlic Lime Cilantro Slaw.  Turns out the combination of the cabbage and the sauce is the key to taco success.  The hardest part is really the sauce, and that comes together quickly with the help of a blender.  I didn’t have Southwest Seasoning, so I just mixed a little Old Bay Seasoning with the other spices and threw in a few extra dashes of Chili Powder for good measure.

 

 

 

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I served these delicious tacos with some guacamole, Supremo Queso Chihuahua (white cheese available at Costco and most grocery stores), and refried beans.  What a great dinner!  Everyone at my home loved it.  I appreciated that it was fairly quick to prepare and healthy.

Enjoy!

Laura

 

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