Easy Oven Sweet Potato Fries

Difficulty:  EASY
Servings: 4-6

Nutrition Information
Calories: 173
Monosaturated Fat: 6.7g; Polyunsaturated Fat: 1.5g; Saturated Fat: 1.4g
Carbohydrates: 21.6; Fiber: 3g; Protein 1.5g



About This Recipe

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Holy Beta Carotene, Batman! This recipe is rich in beta carotene, with each serving containing 348% of the RDA of Vitamin A.  Moreover, they are high in fiber, low in saturated fat, and contain a healthy portion of monosaturated and polyunsaturated fat.  Most of all they are tasty and very easy to make in a conventional oven.  Who says French Fries are bad for you?

Ingredients

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• 2-3 Pounds Sweet Potatoes (peeled and cut into fries)
• 3-4 Tablespoons Extra Virgin Olive Oil
• 1-1/2 to 2 teaspoons Garlic Salt
• 3/4 to 1 teaspoon Freshly Ground Black Pepper

Directions

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1. Slice potatoes lengthwise into thick slices, and then slice each slice into strips. Cut the long strips in half crosswise.
   
   
   
2. Place sweet potato strips into a large bowl, and drizzle with just enough EVOO to evenly, but liberally coat the fries.
   
   
3. Season with half the garlic salt and pepper, toss, season with remaining garlic salt and pepper and toss again.
   
   
4. Arrange fries IN A SINGLE LAYER on a baking sheet lined with either foil or a silicone baking mat. Do not lay them in more than a single layer, or they will steam in the oven instead of frying and you'll end up with mushy fries. Use two lined baking sheets if necessary.
   
   
   
   
   
   
5. Roast fries in a preheated 375 degree F. oven for 45 minutes to 1 hour, turning once halfway through roasting.

Easy Grilled Marinated Asparagus

Difficulty: SUPER EASY
Servings: 4-6

Nutrition Information
Calories: 60
Carbohydrates: 4g;
Protein 0.6g; Fat 2g; Fiber 1g






About this Dish

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Garlic Expressions salad dressing is an easy and excellent marinade for asparagus. This particular marinade really brings out the sweetness of the asparagus.  Chilled marinated asparagus are also excellent raw or in salads.

Did you know that asparagus offers many health benefits? For example, asparagus is a natural diuretic and detoxifier, and is high in dietary fiber. Asparagus contains a phytochemical glutathione that has anticarcinogenic and antioxidant properties. It is an anti-inflammatory. Aspagagus is rich in vitamin B (folate) which is essential for a healthy heart heart (cardio-vascular system). Some consider asparagus an aphrodisiac, claiming it increases feelings of love and compassion.  Aphrodisiac or not, this great tasting side dish is sure to please even the fussiest eater.

Ingredients

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• 1 pound Fresh Asparagus (thin stalks preferred)
• 1/3 Cup Garlic Expressions Salad Dressing

Directions

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1. Trim away and discard any tough woody stalk from the base of the asparagus stalks.
   
   
   
2. Into a zip top bag, combine the asparagus and Garlic Expressions.  Seal, removing any air.
   
   
   
   
   
3. Turn the bag a couple of times to thoroughly coat the asparagus spears with the dressing.
   
   
4. Marinate in refrigerator for at least 4 hours, up to 24 hours.
   
   
5. Preheat BBQ grill to high. Grill until spears are crisp tender, turning once; about 4-5 minutes. Do not over cook.

Some Great Anabolic Power Foods for Lent

Treat your palate to something different this Lenten Season. Spice it up with a few of these flavor-packed, longevity-enhancing Powerfoods.  Good for your mind, body, and soul.  And they taste great to boot!




Black Bean Dip with Homemade Tortilla Chips
For a heart-healthy appetizer, pair up this low-calorie Black Bean Dip with some homemade oven-baked tortilla chips. . .For the tortilla chips, simply brush some fresh corn tortillas with extra-virgin olive oil and sprinkle with garlic salt. Then use a pizza cutter to cut the tortillas into wedges and bake in a 400 degree F. oven for about 20 minutes until chips are crisp and golden-brown.

Creamy Salmon or Tuna Spread
This flavor-packed sandwich spread makes a great lunch, and also makes a great appetizer as a Pâté when served with crackers. . .A couple of my gym buddies say it's so good they eat it by the spoonful! Get the recipe here: Creamy Salmon Spread. You'll love it.  Plus it's loaded with longevity-enhancing, cancer-preventive ingredients.

Got Shrimp? Two Great Ideas
Flavor-packed Mediterranean Stir-Fried Shrimp over Quinoa Pilaf.  If you haven't yet tried Quinoa (pronounced KEEN-wah), you're missing out.  It is a highly-nutritious carbohydrate that will help you stay lean and maximize your energy levels at the same time. . .Plus it's very tasty, sort of a cross between brown rice, oatmeal and nuts all rolled into one.  It's a complete protein with all the essential amino acids. . .and a very friendly carbohydrate for anyone insulin-resistant.

If you prefer your shrimp over pasta, try this healthy-delight. . .Light and Lively Mediterranean Seafood Pasta.  This recipe is made with Dreamfield's low-carb pasta.  Big on Flavor, low on calories, and easy to prepare, the whole family will love it.

Fresh Fish that Doesn't Taste Fishy
Fresh fish--be it lake trout, white fish, or salmon--will catch a new reputation with your guests when you prepare this recipe.  Plus it's low-fat, high-protein and a powerhouse of cancer-fighting and longevity-enhancing ingredients. Try this Longevity Herb Crusted Lake Trout this Lenten season. This recipe works well with any fresh fish, such as salmon, lake trout, or white fish.

Great Salads--Pair up your Lenten Entrée with one of these Power Salads
Shirley's Black Bean Cardio Salad (with or without the tuna) is a great Tex-Mex favorite that is loaded with fiber and very heart-healthy. You can make this in minutes. This works great as a salsa dip as well.

Or, how about a big bowl full of everything that's good for you? Marinated Mediterranean Longevity Salad is a huge crowd pleaser. A reader Viki writes: "Fantastic recipe--one of my favorites. I've made this for a variety of functions and it has been an absolute hit every time! For those of you on the Weight Watchers Point Plus program, according to my calculations using the Weight Watchers e-tools, 1/2 cup of base = 4 points."

There you have it--Seven Lent-friendly ideas to wake up your taste buds and help you reshape your physique at the same time!

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Body Builders' High Protein Homemade Fettuccine

Difficulty:  Medium (worth the effort)
Servings:  6
Nutrition Information
Calories:  335; Protein 26g; Carbohydrates 25g
Sat Fat 1.8g; Monosaturated 2g; Polyunsaturated 1g; Fiber: 2.3g



About this Recipe

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My grandmother Vincenza used to make these homemade noodles by hand at least once a week.  She would pile the flour onto the kitchen counter, and make a well in the center of the flour mound.  Into that well, she'd put the eggs and oil and start beating the eggs with her hands, gradually working in the flour a little at a time. . .then knead the dough into a silky ball which was as smooth and silky as a baby's butt.

Today we have heavy duty mixers that make her all afternoon task a breeze. Her original recipe called for 3 to 3.5 cups of unbleached flour.  To kick up the protein and reduce the carbohydrates, this recipe replaces 2/3 of the flour with a combination of UNFLAVORED whey protein powder (which has a very slight nutty taste) and chickpea flour.  These homemade noodles have about half the carbs and 4 times the protein of conventional store bought pasta. All that aside, NOTHING compares to the taste and texture of these egg noodles.  If you make them with all unbleached flour (instead of the chickpea flour/protein powder/unbleached flour combination) you'll have my grandmother's authentic recipe. . .but with double the carbs and much less protein of course.  However you make them, be sure to use unbleached flour rather than bleached, as it makes the dough much more silky and elastic, so it will stretch much easier.

Can't find unflavored protein powder?  I use THIS ONE from iherb.com.  Use referral code KOQ452 when you check out and you'll get $5 off your first order.

Ingredients

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• 1 Cup Chickpea Flour (also called Besan or Gram--not graham flour)
• 1-1/4 Cups UNFLAVORED Whey Protein Powder
• 1 Cup All Purpose UNBLEACHED Flour
• 1 teaspoon Salt
• 5 Large Eggs
• 4 Tablespoons Extra Virgin Olive Oil (divided)

Step By Step Picture Directions (click images to enlarge)

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1.  Mix dry ingredients together in the bowl of your heavy duty mixer.  Make a well in the center of the flour, and add the eggs and 2 Tablespoons of the olive oil.

2.  Using your electric mixer fitted with a dough hook, mix and knead on medium-low speed until a soft, silky, and slightly sticky dough is formed.  The dough should be very smooth.  If dough is too dry, add up to 1/4 cup water a tablespoon or two at a time.  If dough is too wet, add a bit more unbleached flour a tablespoon at a time.

3.  Coat a clean small mixing bowl with remaining 2 Tablespoons of Extra Virgin Olive Oil.  Turn the dough a couple of times into the oiled bowl to evenly coat the dough with olive oil.  Cover with plastic wrap and allow dough to rest at room temperature for at least 30 minutes or longer. Resting the dough is very important and will make the dough much easier to work with.

4.  Once the dough has rested, generously flour a large work surface with a mixture of 50% chickpea flour and 50% unbleached flour.  Using a rolling pin, roll and stretch the dough to approximately a 30x30 rough rectangle.  Don't worry if it's not perfectly shaped or has a small hole or two. Generously dust the dough with more flour as you stretch and roll the dough.  Allow the dough to dry slightly, approximately 30 minutes +/-.  Drying time will vary with humidity conditions.  The dough should be pliable and dry enough not to stick to itself when folded, but not so dry that it becomes brittle and breaks at the folds.

5.  Working from two sides, fold the dough over onto itself in 2-3 inch folds, dusting each fold with flour.  Keep folding like a business letter until you have a 3-4 inch wide layered strip.

6.  Slice the strip into fettuccine sized ribbons and unfold them a few at a time.  Set on a floured surface to dry a bit more.

7.  Bring a large pot of salted water to a rapid boil.  Drop the pasta into the boiling water and cook for 5-7 minutes for al-dente.  Serve with your favorite pasta sauce.  Uncooked noodles will keep in the refrigerator for up to a week and can be frozen for up to a month.  When boiling frozen noodles, do not thaw them--just throw the frozen noodles into the boiling salted water.

Creamy Basil Pesto Alfredo (Reduced Fat)

Difficulty:  EASY

Servings:  7 
Nutrition Information

Per Serving:  114 Calories
Fat 10g total; 3g saturated; 1g polyunsaturated; 6g monosaturated

Protein:  3g

Carbohydrates 2g

About This Recipe

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Basil is a strong antioxidant, has anti-bacterial properties, and has anti-inflamatory effects.  It's also a rich source of Beta-carotene, magnesium, iron, calcium, potassium and Vitamins C and K.  This recipe is a very quick and easy to make in a small food processor.  I pair it with some Barilla Plus (yellow box) pasta, which has a bit more protein, less carbs, and good ALA Omega-3 fats.  Better yet, try making my HOMEMADE HI PROTEIN NOODLES <--recipe here

Ingredients

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• 1/2 C. PACKED Basil Leaves (coarsely minced)
• 4 Cloves Garlic (pressed)
• 2 Tablespoons Extra Virgin Olive Oil
• 4 Ounces Light Cream Cheese (Neufchatel)
• 1/2 Cup Lowfat Cottage Cheese
• 1/4 Cup Parmesan Cheese (grated or shredded)
• 3 T. skim milk
• 1/2 teaspoon Salt
• 1 teaspoon Pepper
• 1/2 C. Toasted Pine Nuts or Toasted Slivered Almonds (optional)

Directions

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1. In the bowl of a small food processor combine basil, garlic and olive oil.  Pulse process until basil and garlic are well macerated.
   
2. Add remaining ingredients and process until completely smooth and sauce is nicely speckled with bits of basil.
   
3. Toss 2/3 of sauce with one 14.5 oz. package of cooked pasta, top servings with remaining sauce and garnish with toasted pine nuts or almonds and additional Parmesan cheese.  Serve immediately, if not sooner.

Garlic Smashed Rosemary-Scented Redskins

Difficulty:  EASY
Serving Size:  3 oz. (24 servings)

Nutrition Information
Calories:  102
Total Fat:  4 g
Carbohydrates:  17 g (all complex)
Fiber:  2 g; Protein:  2 g


Ingredients

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• 5 lbs. Redskin Potatoes, lightly scrubbed, rinsed, and quartered.
• 5 cloves garlic (divided)
• 8 Tbsp. Butter
• 1 tsp. finely minced Fresh Rosemary Leaves
• ½ tsp. ground nutmeg
• ½ to ¾ C. Skim Milk (heated)
• Salt and Fresh Ground Black Pepper to taste

Directions

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1. Boil potatoes in salted water with three cloves of garlic that have been smashed with the side of a chef’s knife. 
   
2. Melt butter with remaining two cloves of garlic (minced or pressed) and the minced rosemary leaves.
   
3. Drain potatoes thoroughly and return to pan and coarsely mash.  Stir in the melted garlic-rosemary butter, and nutmeg.  Add enough hot milk to yield the desired consistency.  Season with salt and pepper to taste.