Homemade Black Bean Veggie Burger

We are committed to adding more variety and vegetarian meals to our diet. My family loves burgers. We have used store bought frozen veggie burgers to offer the vegetarian alternative. They tend to be expensive, a little tasteless, and not as healthy in ingredients. I have always wanted to come up with a fresh vegetarian burger that my family will like.

It is harder than it seems to make a homemade veggie burger that is tasty and holds up when cooking.  It is an ongoing challenge to keep these healthier burgers from crumbling when cooking and serving.  This current version has a great taste and holds up better than most. Read my tips below to increase your success in keeping your burgers from crumbling…they really do work.  These are also easy to assemble.

Homemade Black Bean Veggie Burger

Ingredients

• 1 slice bread, torn into pieces to make into bread crumbs
• 3 tablespoons olive oil, divided
• 3 cloves garlic, minced
• 1 (15.25 ounce) low salt black beans, drained and rinsed
• 1 portabella cap, finely chopped
• ½ medium onion, finely chopped 
• 1 lime, rind grated
• 1 teaspoon cumin
• 1 teaspoon Ancho chili powder
• 1 teaspoon fresh oregano, chopped
• ½ teaspoon salt
• 1 large egg, lightly beaten

Directions

1. Place slice of bread in a food processor; process lightly, about 4 times or until crumbs measure around 1 cup. Transfer to a small bowl.
2. In a medium bowl place the beans, 1 tablespoon of oil and garlic. Use a potato masher to coarsely smash up the beans.
3. Next add the bread crumbs, lime rind, and remaining ingredients.
4. Form the ingredients into 4 patties, compressing them as you do. Place them in the refrigerator for at least 20-30 minutes prior to cooking.
5. Heat remaining 2 tablespoons oil in a large skillet, cast iron is preferred. Add all 4 patties at the same time. Start on high and then reduce to medium heat to allow a nice crust to form on the bottom of the patty, which should take about 4-5 minutes. Only turn once and make sure to have a spatula that is wide enough for the whole patty to avoid crumbling when turning it over. Cook another 4-5 minutes until the patty has formed a nice crust. Serve immediately. 

Tips

1. It is best to hand mash and hand chop all ingredients other than the slice of bread. The rougher texture will taste better and will hold up better. It is easy to over process the ingredients in a food processor which then makes them too liquidy and they will not hold together well.
2. Make sure to compress the burgers when making them into patties to help them from crumbling.
3. Put the patties in the refrigerator for at least 20-30 minutes before cooking to help them solidify.
4. When cooking make sure you have enough oil in the pan to make it easy to slide them on the spatula for turning.
5. Start with a high heat in the skillet, then turn to medium heat to allow the patty to form a crust on the bottom before turning it to cook the other side.
6. Turn the patty over only once. Patience is a virtue when cooking veggie burgers.

Make It A Meal-
Caprese Salad with Red onion, Grilled Zucchini and Heirloom Tomatoes

Baked “Wild” Fries

Nutritional Information-
Serving size: 1 patty. Calories: 178; Fat 12.4g; Sodium 336mg; Carbohydrate 13.8g; Fiber 4.2g; Protein 5.3.

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Monday Motivational Meal

You will experience childhood nostalgia of summertime family gatherings with this bariatric-friendly recipe! Be sure to incorporate this healthier version of roasted cauliflower "faux potato" salad in your next backyard bbq! It's super tasty served up in the Halsa bowl!

You can find this bariatric-friendly recipe here! 

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Monday Motivational Meal

Who doesn't love a good burger in the summer hot off the grill? What about this Peppered Arugula Turkey Burger? Complete with sweet potato fries and tomato, red onion salad for a delicious summer meal for the whole family. We served ours up on Vivente!

 

You can find this recipe here!

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Monday Motivational Meal

Are you looking for an easy and fabulously flavored marinade to try out this summer? We have the perfect Asian Style Marinade for Chicken recipe just for you! This marinade is a huge hit with the family. A definite repeat. Make healthy eating a breeze this summer and serve it on our Halsa portion control dinner plates!

Get this tasty recipe here!

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Healthy Grilling that is Father’s Day Friendly and Diabetes Friendly

Let's celebrate our Fathers.  For many of us Father’s Day is synonymous with outdoor grilling and the smell of barbecue.  It makes us think about all we love about summer.

When June comes around we all look forward to spending more time outside, enjoying time with family around a picnic table and hanging out with friends by the grill.  The challenge is to stay mindful of what we are grilling and serving as we look for simpler ways to provide meals in the summertime. Eating healthy does not have to be time consuming or complicated.

Preparing your meats for grilling. There are simple ways for us to add flavor to our proteins without adding unnecessary calories. For instance, Walt and I have come up with savory rubs that are made up of pure spices and herbs with virtually no calories, absolutely no fillers, no sugars, and that are heart-healthy, bariatric-friendly, diabetes-friendly, gluten-free, and sugar-free. We also offer tenderizing marinades that make for juicy, melt in your mouth, family-friendly options. These are all offered on our blog, always for free. Check out some of the choices below:

Meat and Fish Rubs

Super Easy Chicken Marinade

Super Easy Chicken Marinade

Recipes for Easy Sides. To make it a meal, provide a few different salads that can make serving up healthy meals outdoors healthy and tasty. The great thing about summer salads is that they can be made ahead of time, at your convenience, and then served up later when it is mealtime.  Here are a few of our favorites from our blog:

Broccoli and Sweet Apple Slaw with Dried Tart Cherries

Classic Potato Salad

5 Fruit Salad

5 Fruit Salad

A simple meal hack.  Buy store-bought salads from pasta salad, carrot salad, or a green salad with various lettuces and then put them in your own bowls for serving. Help everyone measure out right-sized portions by hooking the recommended LivSpoon® (a stylish serving spoon with measurement) on the side of the bowl of the salads you are offering so people can naturally serve themselves appropriate servings. 

For dessert. To make it super easy, offer fruit popsicles or get pre-made cookies out of the freezer like our original Rosemary Dark Chocolate Chip Cookies.  

Summertime meals can be easy, tasty, and healthy! 

Healthy Eating Tip: Introducing our new LivSpoons in the much-desired sizes of ⅓ cup and ¼ cup! Now Livliga is offering the completed suite of LivSpoons to make it convenient, comfortable, and a cinch to prepare and serve up healthy and right-sized meals anytime and for any season! Mindful eating just got a little more effortless!

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Livliga Vegetable Rub—Simple and Savory

There is nothing better than a home cooked meal. What I have learned over the years is that when preparing a meal simpler is usually the best. Often a mixture of herbs and spices to add flavor to your food is all you need.

Previously I have shared recipes for dry rubs for your meat as well as squash.  There are so many health benefits to adding herbs and spices to your meals in addition to adding mouthwatering flavors. People often get marinades and rubs confused. The main difference is that the marinades tend to tenderize the meat as the protein marinates whereas a rub is more of a flavorful coating that adds texture and taste to the protein.

Just as your meats can benefit from a flavorful rub, so can your vegetables. Here is a rub recipe I have developed that makes just about any vegetable taste yummy and works well if you are roasting a medley of vegetables too. Make a batch of it, put it in an airtight container, and then you can have it ready whenever you want a quick rub to spice up your veggies. Typically I use about a teaspoon for a “serves 4” recipe. Make sure to adjust the amounts according to your palette and preference.

Simple and Savory Vegetable Rub

Ingredients

• 1 teaspoon Kosher salt
• ½ teaspoon pepper, freshly ground
• ¼ teaspoon sweet paprika
• 1 teaspoon granulated garlic, California style
• 1 teaspoon oregano
• 1 teaspoon turmeric
• ½ teaspoon cumin

Directions

1. Mix all the ingredients in a bowl.
2. Store in an airtight container. Make sure to label it so you know what it is.
3. Use as desired. Should provide 4 or 5 uses. Make bigger batches if desired.

Looking for other savory rubs? Try these on our blog.

Enjoy! And Live vibrant!

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Salmon Grilled in a Pouch

Salmon cooked on the grill in a pouch is easy to do and the results are delicious (photo by LivligaHome).

Salmon we have grilled on our outdoor grill often ends up dry and with a charred skin. Don’t get me wrong, when my husband grills the salmon just right it is succulent and tasty. Regardless, though, we end up with charred skin. Sometimes it is nice not to have that charred taste as part of your meal.

Thanks to a friend we were recently reminded how to cook salmon in a pouch on the grill. It was so delicious. The meat was rosy and succulent with the flavors infused into the meat. Because it was cooked in a pouch there was no charring. It also makes for quick and easy clean up. And unlike baking in an oven, the cooking on the grill does add some smokiness to the salmon.

Preparing and cooking the salmon is easy and non-time consuming. Here is our quick and delectable version below.

Salmon Grilled in a Pouch

Ingredients

• 2 pound salmon fillet, deboned
• Fresh dill
• 1 lemon, sliced thinly
• 2 teaspoons olive oil
• Pinch of sea salt
• Dash of ground pepper
• Cooking spray, olive oil flavored
• Aluminum foil

Directions

1. Tear a sheet of aluminum foil that is twice as long as the salmon fillet. Make sure you will be able to roll and seal the foil once the salmon is prepared.
2. Spray the foil with cooking spray. Place the salmon in the middle of the foil
3. Drizzle the olive oil over the top of the salmon. Use your fingers to spread the oil evenly across the top.
4. Sprinkle the sea salt evenly across the top of the salmon. Do the same with the pepper. Next lay sprigs of dill all along the top of the salmon. Finally, place the lemon slices on top to cover as much of the salmon as possible.
5.  Make a pouch over the salmon and seal the top and sides.
6.  Place the pouch directly on a high, hot grill. Immediately turn the grill down to medium. Grill on medium heat for 20 minutes. Remove from grill. Open the pouch and check for doneness. The meat should be rosy and flake when separated with a fork. Serve promptly.

Serves: 8. Serving size: 4 ounces.

For other fish recipes and salmon specific recipes check out my blog.

Enjoy! And Live Vibrant!

Re-posted from Sheila's Blog on TheEpochTimes.com.

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Easy Does it Dinners for Busy Lives

Easy Does it Dinners for Busy Lives (photo by LivligaHome)

Sometimes it just needs to be easy. In our family we call them “Easy Does it Dinners” because in our busy lives we can’t or don’t always want to spend much time in our kitchen. The challenge is to make it a fresh, colorful and tasty menu so even though we want it quick we can still meet the meal requirement of being satisfying and healthy.

This is particularly true when you have a holiday.  So much of our tradition around a holiday is all about food. We usually spend hours, even days, getting the food ready for the occasion. As I have focused my life more and more on being healthy I have tried to de-emphasize food for some holidays. This does not mean we don’t celebrate and still make it special, it just means we do it in a different way.

Take Father’s Day, for instance, it is a great day to spend time with your favorite dad. It can be as easy as fixing him a cup of coffee and giving him the Sunday paper to go sit outside to rest and read while you do the same with him. Or maybe it is going to church together. Then you can gear up for a fun outing like going fishing, boating, golfing or bicycling. Or maybe you want to take a walk around a park. Perhaps your gift can be helping your dad spruce up the garden by weeding and planting or getting the flowerpots ready for the summer months. These activities take time and are the greatest gift you can give your dad–your time.

Since you have filled your day with fun activities it is time to prepare an “easy does it dinner”.  The easiest is to cook it all on the grill or “grill it” in your oven. Here is our Easy Does it Dinner Menu:

Grilled Red and Yellow Peppers

Grilled Brussels Sprouts

Grilled Veggie Burger (or beef burger if you prefer)

For Dessert: Cup of mixed berries with a dollop of Greek Yogurt and splash of Vanilla

 Preparation:

 The Veggies: Have enough yellow and red bell peppers to have one per person. Wash them, seed them and cut them in slices. Have enough Brussels sprouts so there are about 7 or 8 per person (your goal is to have a cup cooked per person). Wash them, trim them and slice them in half. Use two grilling pans or baking sheets (if your are “grilling” in the oven) each sprayed with olive oil cooking spray. Keep the veggies separate so you can serve them separately. The Brussels sprouts can be sprayed with olive oil cooking spray, sprinkled with herb de Provence and a pinch of sea salt. The bell peppers should also be sprayed with cooking spray, and sprinkled with sea salt.  After grilling the peppers drizzle them with a teaspoon or two of fresh lemon juice. Cook on the grill for 5 to 10 minutes (or roast in the over for 10 – 15 minutes at 375 degrees) until they are slightly charred.
  
For the burger you can buy pre-made veggie or burger patties. I buy the ones in the freezer section so I use them as I need them. They cook in the same amount of time as the veggies so I put them on the grill at the same time and take them off when they are also slightly charred. You can add a bun or eat it as is, as we did.

For dessert just wash your berries and place a cup in each bowl. Place a dollop of Greek yogurt on the top of the berries and then pour one teaspoon of sugar-free vanilla syrup over it. If you have mint, finely shred a few leaves and sprinkle it on top. This adds color and a refreshing taste to the end of your meal.
All in all this meal is super easy to prepare and only takes 20 minutes from start to finish. It is visually appealing to look at, tasty to eat, healthy, and very satisfying. Better yet, it is an Easy Does it Dinner so you can spend your day focused on fun.

Enjoy! And Live Vibrant!

Re-posted from Sheila's Blog on TheEpochTimes.com.

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Rethinking The “Classic” Potato Salad

Rethinking Classic Potato Salad (photo by LivligaHome)

As we look forward to summerand the Memorial Day holiday, many of us are planning our special meals. Central to the backyard barbecue or the tailgate picnic we anticipate is the classic potato salad.  The challenge I have always seen with the mayonnaise-based salad is two-fold: it can go rancid in the heat as it sits out baking in the sun; and it is higher in calories and carbs than other potato salads you can choose that are equally, if not more, delectable.

Two of our favorite potato salads have a vinegar-based dressing that keeps fresher and longer out on the picnic table, tastes delicious and each has less calories and carbs than the classic potato salad.  They are German Hot Potato Salad and Grilled Garlic and Portobello Potato Salad. The Grilled Garlic and Portobello Potato Salad is adapted from a Cooking Light recipe I found years ago. My recipe is:

Ingredients-
5 cups sliced red potato (@2 ¼ lbs)
½ cup sliced green onions
¼ cup chopped fresh parsley
3 Tbls lemon juice
2 Tbls capers
2 Tbls extra-virgin olive oil
1 Tbls balsamic vinegar
½ tsp dried basil
½ tsp dried oregano
½ tsp dried tarragon
¼ tsp coarsely ground black pepper
8 garlic cloves, roasted and finely chopped
2 portobello mushroom caps, grilled and thinly sliced
Olive Oil Cooking Spray

Directions-
1. Place sliced potato in a large saucepan, and cover with water, bring to a boil. Reduce heat, and simmer 10 minutes or until potato is tender; drain. Let cool.
2. Place the garlic and mushrooms whole in a heated and sprayed cast-iron skillet. Roast/grill, turning regularly, until the garlic and mushrooms are golden brown. Remove from skillet and chop/slice. Let cool.
3. Combine green onions, parsley, lemon juice, capers, olive oil, and next 5 ingredients in a large bowl. Add potato, garlic and mushroom. Toss well.

Serves: 8. Serving size 1 cup. Calories: 119. Calories from fat 27%; Fat 3.6g; Satfat 0.5g; Monofat 2.5g; Polyfat 0.4g; Protein 2.8g; Carbohydrate 20g; Fiber 2.1g; Cholesterol 0.0mg; Iron 1.3mg; Sodium 177mg; Calcium 24mg.

Enjoy! And Live Vibrant!

Healthy Eating Tip: Looking for a way to serve up attractively and in right-size portions? Check out Livliga's attractive Aveq Serving Bowl and pair it with our serving spoons with measurement, LivSpoons!

Re-posted from Sheila's Blog on TheEpochTimes.com.

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Changing Habits-- Sharing a Steak

One Steak for Two (photo by LivligaHome)

It is amazing to me how much my eating habits have changed. Actually, I should have started by saying-- It is amazing to me how much my eating habits have HAD to change. Regardless, the change is ongoing and for the better. Take, for instance, grilling and eating steak for dinner. So very different today.

When I was growing up I was served beef regularly for breakfast, lunch and dinner. Have you ever heard of a "minute steak"? They were popular when I was young and often served for breakfast. My mom thought serving a hunk of beef for breakfast was a great way to start the day. When I think back, I am sure it was at least an 8 ounce serving.

The average size of a steak is 8 to 12 ounces and you can certainly buy a T-bone steak which is much larger with a typical size of 20 ounces. When I was growing up the only cut of beef that was available in a smaller size was a Filet Mignon but was considered a luxury, not an everyday choice.

Now we eat less and less beef. A steak is considered a treat. We may have it once a week on the weekend. And since a steak comes in an 8 to 10 ounce serving, I now only buy 1 steak and split it between my husband and me. Such a difference. In reality, I savor the 4 ounces as much if not more than the 10 to 12 ounces I used to eat. There is nothing better than a perfectly grilled steak. Hmmmm....

If for convenience, because of the way they are packaged, or for a better buy, I pick up more than one steak we tend to grill an additonal steak for leftovers and then freeze the rest. There is nothing better than thin slices of steak made into a plentiful steak salad the next day. Check out my blog for other leftover salad ideas.

Steak Salad on a Livliga plate (photo by LivligaHome)

Enjoy! And Live Vibrant!

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Asian-styled Marinade--Fabulous!

Asian-styled Marinade (livligahome)

It is fun to experiment with marinades, especially in the summertime. It is an easy way to add "personality" and flair to a meal. You can combine spices, herbs and sauces that are representative of other cultures for variety or a themed menu.

For an Asian-styled marinade try this:

4 large garlic cloves
1 large shallot, cut into large pieces
1 one-inch piece of fresh ginger, cut into pieces
1 to 1 1/2 tablespoons jarred sliced jalapeno chile pepper
1 cup lightly packed fresh basil leaves
1/2 cup light coconut milk
1 tablespoon lime juice
1 tablespoon brown sugar
1 tablespoon fish sauce
1 tablespoon low sodium soy sauce
1/2 teaspoon ground cumin

4 pounds of chicken pieces (8 thighs)
To make this a kid-friendly recipe use chicken legs.

1. Drop first 4 ingredients into the feed tube of a food processor that is running. Next add the basil and process until finely minced. Then add the remaining ingredients until the marinade is well mixed.
2. Rinse chicken pieces under cold water. Place the chicken in a gallon-sized ziploc bag. Pour the marinade over the chicken. Seal the bag, pressing most of the air out of it. Turn the bag to make sure the marinade is well distributed on all pieces of the chicken.
3. Place the sealed bag inside a bowl and place it in the refrigerator for at least 4 -6 hours or overnight. Turn the bag occasionally.
4. Heat the grill. Remove the chicken from the marinade. Discard the marinade. Grill the chicken on each side, turning every 2-3 minutes, depending on the heat of your grill.  Grill for 8-12 minutes or until done.

Serves 8. 275 calories per serving.

The marinade is flavorful but not spicy hot. It makes for a tasty, moist chicken. This marinade is a huge hit with the family. A definite repeat.

To make it a meal I added a mixed green salad with sliced cherry tomatoes with a light Dijon vinaigrette (65/cal) and corn on the cob (90/cal). Total calories for the meal are 430.

Enjoy! and Live Vibrant!

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Rubs vs. Marinades-- is one a healthier choice?

There are definite sides when it comes to the use of rubs versus marinades. I have found that it can be an emotional issue for those who have developed and are known for their own recipes. Besides preference, what are the real differences between rubs and marinades? Is one type of seasoning healthier than the other? Easier? Less time consuming? What are the differences?

First we need to understand the difference between a rub and a marinade. I always thought it was the difference between a “dry” concoction of herbs and spices, which I called a rub, compared to a “wet” mixture of herbs, spices, oils– you name it, which I called a marinade. Turns out it is not so easy as that. There are “wet” rubs too. The main difference is that the marinades tend to tenderize the meat as the protein marinates. A rub is more of a flavorful coating that adds texture and taste to the protein.

Some people think one method makes the meat more moist or juicy. This isn’t really true either. Since both coat your meat, the degree of moisture is more about how long you cook your protein. How long you cook it is all about the method of cooking and the thickness of the meat. We can talk about this in another blog. For now, check out this helpful YouTube video: Dry Rub vs. Marinade.

So is there a healthier choice? Of course, the answer to that question isn’t so simple. It all depends on the ingredients. A rub, if it is just made of herbs and spices, can be low calorie and very flavorful. However, there are many recipes out there and store bought rubs that add sugar, salt and other ingredients like bread crumbs which can add a significant amount of calories and may not be so healthy for you. Marinades can also be healthy and effective with ingredients like fresh lemon juice, broth and herbs from your garden or local Farmer’s Market. You have to pay attention to the ingredients in the recipes you use. I would avoid store bought to avoid added calories and unwanted ingredients.

My favorite summertime marinade for chicken: http://livligahome.blogspot.com/2012/06/great-marinade-for-chicken.html

For rub recipes that are all about herbs and spices try these out: http://livligahome.blogspot.com/2011/07/dry-rubs-for-meats.html

For other ideas: http://www.eatingwell.com/healthy_cooking/holiday_entertaining/healthy_rubs_and_marinades

Ultimately the Rubs versus Marinades debate comes down to your preference and the amount of time you have and your willingness to plan ahead. Marinades need time and preparation. Rubs can be pre-made and ready to go when you need them. It is fun to experiment with them both and find the mixtures and concoctions you prefer as you look for favorite flavors and healthier choices.


re-posted from Sheila's Blog on TheEpochTimes.com

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Spiced Chicken Thighs with Garlicky Rice--"Extremely Good!"

Spiced Chicken Thighs with Garlicky Rice @livligahome

I recently renewed my subscription to the Cooking Light Magazine after a hiatus of a number of years. I love the ease of it coming to my door and inspiring me according to the season and month. Truthfully it is all already on line but not organized and synthesized in a way that is easy for me to take and use. There is also a lot of "extra" information that is also not just about recipes...more about lifestyle. I am loving it!

Out of the July 2013 issue of Cooking Light we tried the Spiced Chicken Thighs with Garlicky Rice. This was a very easy recipe to prepare. The rice prep was first. All you have to do is add a tablespoon of butter and a tablespoon of garlic, sauteeing these ingredients before adding the rice to cook as you usually do. Next you assemble the rub for the chicken. It is a great barbecue rub that includes brown sugar, chili powder, garlic powder and cumin. This recipe calls for broiling the chicken but you could also do it on the grill to keep more heat out of the kitchen. The chicken and rice combined are a total of 406 calories.

To make it a meal we added the Raspberry and Blue Cheese Salad (133/cal) for a total of 539 for the meal. Fantastic summertime flavors. It was also visually appealing. Written on the side of my menu planner for this meal my daughter wrote- "Extremely Good!". Needless to say the meal was a big hit and a definitely repeat!

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Summer Grilling-- Chicken Marinade

Summer Grilling Marinade for Chicken @livligahome

I think we are all about spending more time outside in the summer time. There seems to be less cooking but more enjoyment of the fresh foods that abound.

We really like to grill on our patio for dinners. Then we sit outside for the meal. Often it is cooler outside rather than inside at that time of the day. So pleasant.

A kid friendly chicken marinade that is very easy to prepare is:

Summer Grilling Marinade for Chicken

1/4 cup low sodium Soy Sauce
1 tsp. sesame oil
3-4 Tbls. fresh lemon juice (Meyer Lemon the best!)
Pulp from the lemon
1 tsp. ground ginger
1 tsp. chopped garlic

Pour, drizzle and sprinkle on top of the rinsed chicken that has been placed in a pyrex dish. Marinate for at least 20 minutes. Place on a hot grill. Grill chicken on 4 sides for 3 minutes each or until done.

If this is for a dinner with kids, I think using chicken legs is the best. So easy to pick up with your fingers/fist! They are also great for picnic fare, which includes adults.

As you can see from the photo, I paired the marinated grilled chicken with a rice pilaf and asparagus. It was a big hit, particularly the chicken!

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No Recipe--Flank Steak

No Recipe Flank Steak @livligahome

I am hot, it has been a long day and I wanted to do a dinner that didn't take much thought. I turned to an all time family favorite--marinated flank steak with asian-flavored noodles with french green beans.

Since I wasn't following a recipe in a book but from my memory, this is how I did it:

Flank Steak
Marinade for the flank steak
Ingredients~
1/2 cup fresh squeezed orange juice
1/4 cup low-sodium soy sauce
1 tsp chopped garlic
1 tsp ground ginger
1 lbs flank steak

Instructions~
Mix all the ingredients for the marinade in a ziplock and place the flank steak in it. Close the bag and let the flank steak marinade for at least 20 minutes. If you want to do this the night before, even better.

Then I took the flank steak out of the marinade and grilled it about 3-4 minutes on each side until cooked to medium rare. Marinade was discarded.

Serves 4. Serving size 4 oz @ 230 calories.

Japanese Noodles
Ingredients~
8 oz of whole wheat pasta, thin spaghetti-style
Cooking Spray, olive oil-flavored
1 tsp sesame oil
1/8 tsp ground ginger 
1 bunch green onions, thinly sliced at angle
1 tsp low-sodium soy sauce
1 tsp rice vinegar

Instructions~
Boil the noodles per instructions on the box.
Heat a cast iron skillet. Spray with cooking oil. Add sesame oil. Add cooked noodles. Mix with oil. Sprinkle with ground ginger. Stir in all other ingredients. Mix and serve.

Serves 4. Serving size 1 cup @ 260 calories.

French Green Beans
Ingredients~
16 oz bag of French green beans (haricots verts)
1 cup Chicken broth
1 cup water
Lemon zest from one lemon

Instructions~
Pour the chicken broth and water in the bottom of a vegetable steamer. Bring to a boil. Place the French green beans in the steamer for 5 - 6 minutes. Remove from steamer promptly. Add zest and toss.

Serves 4. Serving size 1 cup @ 20 calories.

Total calories for meal @ 510.

The important part about no recipe meals is paying attention to the ingredients you use. It is always a good idea to measure to make sure you are aware of how much you are using of any one ingredient. The is particularly true of the oils we use. Those calories can quickly add up.

This is a quick and easy-to-assemble "no recipe" meal, good for just about any time of year.

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Dry Rubs for Meats

These are great dry rubs that add flavor to your meats with no calories. Some of the ingredients can only be bought as seeds. Use a small coffee grinder or a mortar & pestle to make the seed a powder.

For Beef

       1T cumin
       2T granulated garlic
       1T ground cloves

For Fish

       1T granulated garlic
       1T dill
       1T ground fennel seed
       1T ground ginger 

For Lamb

       1T cinnamon
       2T granulated garlic
       1T ground coriander

For Pork

       1T cumin
       1T dry mustard
       2T granulated garlic
       1T herbes de Provence

For Poultry

       1T dry mustard
       1T granulated garlic
       1T cayenne pepper (or, to taste)

Directions: 

Mix ingredients for desired rub. Lightly sprinkle rub mixture on both sides of your meat and let sit for 15 minutes before grilling. Put the remaining amount of rub in a Ziploc and label it to be easily identified for later use.

Looking for other great rubs? Try our other great rubs here.

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Spice Rub for Squash

    Wonderful Spice Rub for Butternut Squash and Sphaghetti Squash

This is a great rub my husband developed for squash. It is particularly good on Butternut Squash and Spaghetti Squash.

Ingredients
1 T ground clove
1 T cinnamon
1 T ground ginger

Directions: Mix ingredients for rub. Lightly sprinkle rub mixture over your squash until all areas of the squash are lightly dusted and then roast/bake your squash according to the directions provided. Put the remaining amount of rub in a Ziploc and label it to be easily identified for later use.

Make sure to check out our ther great vegetable rub here.

 

 

 

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