Be True Lemon Cod
This spicy fish will make converts of your non fish eaters. An easy recipe from True Lemon. Serve with a fresh salad or coleslaw and feel like summer is actually here. Aim for 2-3 serving of fish per week.
Ingredients:
4 cod filets (3-4 ounces each)
1 tbs of MarDona Lemon Olive Oil
4 packets True Lemon
1 tbs ground cumin
1 tsp cinnamon
1 garlic clove, minced
1/4 tsp sea salt and a dash of black or red pepper
1 medium yellow onion cut into thin slices
MarDona Lemon Olive Oil Spray
Directions:
Preheat oven to 400 degrees. Rinse cod and pat dry. Place aluminum foil on a baking tray and spray with MarDona Lemon Olive Oil spray. Put fish on foil.
In a small bowl, combine olive oil, True Lemon, cumin, cinnamon, garlic, sea salt, and pepper. Spread mixture over the fish and cover with onion slices.
Cover fish with foil and roll up the edges so the fish are enclosed in a foil packet. Place baking sheet/foil packet into preheated oven. Bake for 45 minutes. True Lemon and fish are paired to pefection.
Servings: 4
Protein =3
Veggie = 1/2
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Nutrient-rich Snacks to Keep You Fueled
It seems counter intuitive to eat throughout the day in order to lose weight. But think about it. When you eat all your healthy meals and snacks on a regular schedule, your metabolism is working all day long. You will have more energy, steadier moods, and be better able to focus on the tasks at hand.
Make time to eat snacks with protein, fiber, and healthy fats. Here are some of our favorites: hummus with whole grain cracker, cottage cheese with pineapple chunks, Fage yogurt with blueberries, veggies with salsa or yogurt dip, papaya chunks with lime juice, a protein shake with strawberries, edamame or seaweed snacks, cucumber slices with tuna, and any variety of apples with low fat cheese.
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Recipes the Lite For Life Way:
Cooking and Eating for Optimum Health
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Unfailing Frittata for You
Eggs are a staple and this recipe makes for a colorful, nourishing dish packed with flavor. A versatile dish for any time of the day.
Ingredients:
1 lb sweet potato, peeled and cubed
2 large red bell peppers, seeded and cut into large flat pieces
4 zucchini, thinly sliced
2 leeks, thinly sliced
2 garlic cloves, crushed
MarDona Garlic Olive Oil Spray
8 eggs, lightly beaten
2 tbs chopped basil
3/4 cup grated Parmesan cheese
Directions:
Place the seeded and cut red peppers skin side up under a hot broiler until the skin blackens. Leave covered under a dish towel until cool and then peel away the skin.
Cook the sweet potato in a saucepan of boiling water for 4-5 minutes (or until tender) and drain. Spray large oven proof skillet with olive oil spray and saute leak and garlic over medium heat for 1 minute. Add the zucchini and cook for 2 minutes. Remove from heat. Add the roasted red pepper and sweet potato to skillet.
Put the eggs, basil, Parmesan, a pinch of salt and pepper in a pitcher, mix well, and pour over the vegetables. Cook over low heat for 15 minutes then place under a preheated broiler for 2-3 minutes or until golden. Cut into six wedges and serve with Wild Garden Hummus.
Servings: 6
Protein = 2
Veggie = 2
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Go Giants Poached Eggs
Ingredients
4 slices Alvarado St. Essential Flax Seed Bread
2 large tomatoes, halved
1 Fage NonFat Greek Yogurt (6 oz) 4 eggs 1 tbs white vinegar 1 small garlic clove, crushed 1 tbs chopped chives
16 oz bag of spinach leaves
1 tsp MarDona Garlic Olive Oil
Pinch of Frontier Black Peppercorn with Garlic 
| Directions
Mix the yogurt, chopped garlic and chives for the dressing.
On low heat, cook spinich in large saucepan sprayed with MarDona Garlic Olive Oil (16 sprays). Cover the pan for 2-3 minutes or until spinich is wilted.
Put the halved tomatoes cut side up under a heated broiler and cook for 3-5 minutes or until softened and warm.
Fill a deep frying pan with three-quarters full of cold water, add the vinegar, and some salt to prevent egg whites from spreading. Bring the water to a gentle simmer. Break an egg into a small bowl then carefully slide into the simmering water. Repeat with remaining eggs and reduce the heat so that the water barely moves. Cook eggs for 1-2 minutes or until eggs are just set. Remove with spatula and drain on paper towels.
Toast flax seed bread and top each slice with some spinich, an egg, some dressing, additional chives, and pepper to taste. Serve with tomato halves.
Great for game day. GO GIANTS GO!
(Note: for those on reducing, eat only half of a tomato.)
This recipe presented by:
Linda Hicks of
LITE FOR LIFE
713 Oak Grove Ave.
Menlo Park, California
650-323-5483
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Full Moon Pumpkin Shrimp Soup
Ingredients
1 tsp (16 sprays) of MarDona Garlic Olive Oil
1/3 cup chopped medium onion
1 tsp minced garlic
2 tsp Frontier Curry Powder
1 can (15 oz) Farmer's Market Organic Pumpkin
1/2 tsp nutmeg
1 bay leaf
1 tbsp cornstarch
2 cups (8 oz ea) Pacific Organic Vegetable Broth
1 cup skim milk (8 oz)
8 large shrimp
1 cup asparagus (cut in small pieces)
Optional: Top with a dollop of Fage Yogurt and chopped chives.
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| Directions
In large pot, spray MarDona Garlic Olive oil and cook onion and garlic for a few minutes until onion is tender. Add pumpkin, nutmeg, curry, and bay leaf. Stir in vegetable broth and asparagus and bring to a boil. Reduce heat and simmer uncovered for 10 minutes.
In another bowl, stir together the milk and the cornstarch until dissolved, then add to the pan along with shrimp. Stir and cook for additional 2-3 minutes or until shrimp is cooked. Remove the bay leaf before serving.
Perfect for a full moon or any time! |
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Recipes the Lite For Life Way
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Twice as Nice Curry Baked Potatoes
Ingredients
2 medium baked potatoes cut in half lengthwise
1 cup Nonfat Fage Yogurt
2 tsp MarDona Garlic Olive Oil
1 small onion, minced
2 garlic cloves, minced
1 tsp Frontier Curry Powder*
1/2 tsp ground ginger
1 cup shelled edamame
Salt and pepper to taste.
Makes 4 servings.
1/2 starch
1/2 protein
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Directions
Preheat oven to 400 degrees. Carefully scoop potato out of the baked potatoes, leaving a shell. Bake shells until firm on a cookie sheet (about 15 minutes). Mix scooped potato in large bowl with Fage Yogurt and mash until smooth.
Heat oil in skillet (medium heat), add onion and garlic, saute until soft. Add curry powder, ginger, edamame and cook for one minute. Add all ingredients to potato mixture and blend gently.
Stuff each potato shell with about 1/2 cup of mixture, place in oven for about 15 minutes until browned on top. Twice as good for lunch or dinner. Top with more curry which is so good for your brain health.
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Recipes the Lite For Life Way
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Curried Eggplant Spread
Tassajara Cookbook: Lunches, Picnics & Appetizers
by Karla Oliveira, M.S., R.D.
Ingredients
1 large eggplant
1 cup diced red bell pepper
1 medium onion, diced
2 tblsp minced garlic
1 tblsp olive oil (or 16 sprays of MarDona Garlic Olive Oil)
1 tblsp minced parsley
1 tblsp wine vinegar
1/2 tsp salt
1/4 tsp pepper
1 tblsp curry powder
Juice of 1 lemon
Makes 4-6 servings
Oil = 1
Veggie = 1
(for those on reducing, use MarDona Oil Spray)
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Directions
Roast the eggplant and red bell peppers in a preheated 400 degree oven. With a sharp knife, make incisions all over the eggplant and place on a lightly oiled baking sheet. Add the peppers to the pan and bake until both are thoroughly soft and wrinkled all over, about 1 hour.
Put the bell peppers in a covered bowl to steam for 10 minutes or so. When peppers and eggplant are cool enough to handle, scrape off the skins and discard. Saute onion and garlic in olive oil. Blend in a food processor with eggplant pulp and all other ingredients until slightly chunky or smooth, adjust seasonings.
Serve this exotic tasty eggplant spread as part of a salad plate or with crackers or blended with a small amount of yogurt and served as a dip. Enjoy this delicious Tassajara recipe.
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Recipes the Lite For Life Way:
Cooking and Eating for Optimum Health
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Oh Sweet Chickpea Roast Vegetable Salad
Sometimes you have to take things into your own hands during BBQ season. Be good to yourself and others with this satisfying vegetarian meal or side dish low in fat, but rich in beta-carotene.
Ingredients:
1 lb orange sweet potato, peeled and cubed
2 red bell peppers, halved
4 slender eggplants, halved lengthwise
4 zucchini, halved lengthwise
4 onions, quartered
MarDona Garlic Or Lemon Olive Spray
2 x 10 1/2 oz cans of chickpeas, drained and rinsed
2 tbs chopped Italian parsley
Dressing:
1/2 cup fat-free Italian dressing, 1 garlic clove crushed, and 1 tbs chopped thyme
Directions:
Preheat oven to 425 degrees. Line two baking sheets with parchment paper and lay out vegetables in a single layer. Lightly spray with oil. Bake for 40 minutes or until vegetables are tender and begin to brown slightly on the edges amd cool (remove the skins of the peppers, if desired). Chop the red pepper, eggplant, and zucchini into pieces then put into a bowl with the chickpeas and half of the Italian parsley.
Wisk together the dressing ingredients. Season with salt and freshly ground pepper, then toss with the vegetables. Leave for 30 minutes, then sprinkle with the rest of the parsley before serving. Pair with your favorite lean protein for a nutritious, flavor-packed meal.
Servings: 8
Protein = 1/2
Veggie = 2
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A Trifle Truffle Oil Cod
Ingredients
1 lb fresh cod cut into 4 pieces (if frozen, thawed)
1 medium yellow onion, thinly sliced
MarDona White Truffle Olive Oil
Frontier Black Peppercorn with Garlic
Frontier Dill Weed
1 slice Divina Roasted Yellow Pepper thinly sliced
1 medium tomato thinly sliced
1/4 cup of Ian's Panko Breadcrumbs
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Directions
Preheat oven to 325 degrees. Arrange onion slices on the bottom of a 9x9 baking dish. Mist the onions with the white truffle oil.
Season cod on both sides with pepper garlic fusion and dill seasoning. Arrange cod on top of onions. Arrange yellow peppers, tomato slices, and panko breadcrumps on top of cod. Mist with white truffle olive oil. Cover and bake for 20-25 minutes depending on thickness of cod.
A trifle good, by George, served on a bed of spinich or asparagus spears misted with more MarDona
This recipe presented by:
Linda Hicks of
LITE FOR LIFE
713 Oak Grove Ave.
Menlo Park, California
650-323-5483
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Over the Top Mushroom Soup
Ingredients
1 Qt (32 oz) Pacific Organic Mushroom Broth
1 cup chopped leek bulb
1 medium potato chopped in small cubes
1/2 cup chopped red bell pepper
1 cup Milk (1%)
1/2 cup MarDona Dried Chanterelle Mushrooms 1/2 cup MarDona Dried Porcini Mushrooms 1/2 cup MarDona Dried Morel Mushrooms 2 cups lump crab meat (fresh or canned)
4 sprays MarDona White Truffle or Garlic Olive Oil
Optional: Chopped chives
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| Directions
Soak and clean mushrooms per packaging instructions. In large pot, stir together Pacific mushroom stock, add chopped leeks and potato. Bring to boil then reduce heat to medium for 20 minutes. Add milk, mushrooms, and bell peppers and simmer for additional 10-15 minutes.
Serve in bowls topped with lump crab (1/2 cup each bowl), chives, and 4 sprays of MarDona truffle oil. A meal fit for royalty. Over the top delicious! |
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Mashed What?
Ingredients
1 small onion, chopped
1 red pepper, chopped
1 yellow pepper, chopped
1/2 cup Pacific Organic Chicken Broth
4 cups cooked cauliflower, diced
1/2 tsp dry dill
1 tsp garlic minced
Optional: A few sprays of MarDona Garlic Olive Oil
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| Directions
In a large nonstick skillet saute onion and peppers in broth for about 5 minutes over medium heat. Add cooked cauliflower and toss until heated through. Add dill and garlic. Transfer to food processor or blender and puree (for smoother consistency add an additional tablespoon or two of chicken broth). Serve hot and enjoy the yumminess! |
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Recipes the Lite For Life Way
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Nana's Scicilian Job Zucchini
Ingredients
2 tsp MarDona Garlic Olive Oil
4 medium zucchini's sliced
1 small onion thinly sliced (or chopped)
2 cloves of garlic minced
2 medium tomatoes chopped
Atlantic Fleur de Sel Sea Salt to taste
Makes 4 servings.
Per Serving = 1 veggie
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Directions
In a large skillet, add MarDona Garlic Olive Oil, onions, and garlic and saute for 2-3 minutes on medium heat. Add tomatoes and zucchini and cook for additional 15 minutes (or to your firmness) stirring periodically. Nana liked her zucchini nice and soft. Salt to taste.
This is a traditional Scicilian side dish--simple, nutritious, and delicioso! To make this dish a main meal, include chicken strips or turkey ground while sauting the onions and garlic. Serve over the Shirataki spaghetti noodles for added protein!
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Recipes the Lite For Life Way
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I'm Too Hot and Sexy Sour Soup
Ingredients
32 oz Pacific Organic Vegetable Broth (low sodium)
2 cups sliced shiitake mushrooms*
1 small can bamboo shoots
1 small can water chestnuts
1 tbsp lite soy sauce
1 tbsp white vinegar
1 tsp hot sauce
1/2 tsp white pepper
2 cloves of garlic minced
1/2 cup green onions sliced
1 package of Shirataki Tofu Angel Hair
*Mix in MarDona Dried Porcini Mushrooms for extra flavor
Makes 4 servings.
1 cup FREE
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Directions
In medium large pot, combine ingredients except for Shirataki noodles and green onions. Bring to a boil and simmer for 10 minutes. Drain and rinse Shirataki noodles and then add to pot. Bring back to boil, reduce heat to medium, and cook for additional 2-3 minutes.
Serve soup topped with green onions and sprayed with MarDona Chili Pepper Olive Oil (add more vinegar to suit your taste). Steaming hot too sexy soup for you and your sweetheart.
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Not Your Mama's Cabbage Soup
Ingredients
1 package Boca Crumbles
1 medium onion, chopped
1 green bell pepper, chopped
1 medium Golden Delicious apple, unpeeled and diced
1 15-ounce can diced tomatoes
3 cups green cabbage (or Savoy), coarsely chopped
1 tsp dried thyme
2 tsp caraway seeds
1 tbs paprika
2 tbs Bragg's Apple Cider Vinegar (or to taste)
2 tbs of Agave Nectar (or to taste)
6 cups of Pacific Organic Vegetable Broth
MarDona Lemon Olive Oil
Salt and Pepper to taste
Makes 4-6 servings.
1 protein
2 veggies
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Directions
Spray MarDona Lemon Olive Oil in a large pot on medium heat and add Boca Crumbles, caraway seeds, and thyme. Break up crumbles, stirring for about 2 minutes. Add green pepper, onion, apple and cook for additional 2-3 minutes, stirring gently.
Add broth, tomatoes, Agave, and paprika, and adjust heat so mixture boils gently. Cook 8-10 minutes to blend the flavors in. Stir in cabbage and simmer for 3-4 minutes until barely tender. Season with vinegar and salt and pepper to taste. This cabbage soup will delight your tastebuds and make your Mama proud.
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