Whole Wheat Skillet Focaccia Bread

I love making Focaccia because it's the low-maintenance girlfriend of the bread world. It's delicious, adapts to suit pretty much any topping you like, and only takes about an hour to make from start to finish. We're pretty hard core about sodium in our house so I didn't add any to the dough, but if you'd like a little hint of salt with your bread, feel free to sprinkle a small amount of Kosher Salt on top before baking.

Whole Wheat Skillet Focaccia Bread
Serves 4-6

1 cup warm water (between 105-110 degrees F)
2 tsp active dry yeast
1 1/2 tbsp honey
2 1/2 tbsp olive or avocado oil, plus more for greasing pan
1 1/2 cups unbleached flour
1 cup whole wheat flour
1/2 tsp Italian seasoning
1/2 tsp dried crushed rosemary
1 tsp dried onion flakes

Preheat oven to 200 degrees, and grease the inside of a 12" cast iron skillet with oil.

In a medium bowl, combine water, yeast, and honey. Let sit for 5 minutes until yeast is dissolved and the surface is bubbly.

In a separate bowl, combine flours and seasonings. Stir to combine.

To the yeast mixture, add the oil. Stir in half the flour mixture, and once combined, stir in the remaining half. Using a wooden spoon or spatula, continue roughly stirring the dough for about 5 minutes, or until it becomes smooth and isn't sticking to the sides of the bowl as much. You can also turn it out onto the counter and knead by hand, but focaccia is meant to be a soft, slightly sticky dough, and it's easy to add too much flour if you knead by hand.

Turn dough out onto a lightly floured surface, and roll into a roughly 12" circle. It doesn't have to be perfect, because you can work it a little to make it fit once you place it in the skillet. Cover with a damp towel, and place in the oven for 20 minutes to proof.

Remove from oven, and increase the temperature to 400 degree. Using your fingers, or the floured end of a wooden spoon, press small dents into the top of the bread. Sprinkle the top liberally with oil, and whatever seasonings you desire (I usually top it with a little more dried rosemary and some dried onion flakes).

Bake uncovered for 20-25 minutes or until golden brown on top. Let cool for 2-3 minutes, and then remove from skillet to a cooling rack.

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Instant Pot Beef & Portobello Mushroom Stew

There's not much I can say about this recipe that you wouldn't already know - it's hearty, simple, and basically the perfect meal to fill your tummy on a cold winter day (I ate mine on a snowy afternoon while sitting on the couch wearing thick wool socks, and watching Chronicles of Narnia 😍). Pair it with some crusty bread to soak up the stew, and it's pure heaven!

Instant Pot Beef & Portobello Mushroom Stew

Serves 4-6 

2 tbsp butter
2 lb beef chuck, fat trimmed & cut into 1 inch cubes (I prefer doing this because it results in much tenderer beef than using pre-packaged stew meat)
1 tsp dried crushed rosemary
1 medium yellow onion
2 celery stalks, diced
3 carrots, peeled and diced
1 1/2 cups no sodium added beef or chicken stock
8 oz portobello mushrooms, sliced
Freshly ground black pepper, to taste
2-3 tbsp flour
2 tbsp water

Place butter in Instant Pot, and press Saute function. In two batches, sear the beef cubes on two sides. Don't crowd the beef, or it will steam instead of brown. When finished, turn off the Saute function and add all beef back into the pot.

To the beef, add the onions, celery, carrots, dried rosemary, stock, and pepper. Stir to combine, and then toss the sliced portobello mushrooms on top. Close the lid, and cook on Manual for 15 minutes at high pressure. When the timer goes off, let the pressure release naturally (otherwise you'll have to attempt eating boiling lava stew). If after 15-20 minutes the pressure hasn't fully released, open up the valve to release any remaining pressure.

In a small bowl, combine the flour and water with a fork to remove any lumps in the flour and create a slurry. Stir into the stew, and then turn on the Saute function. Let come to a boil for about 5 minutes in order to thicken the stew. Serve with Whole Wheat Skillet Focaccia.

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Curried Turkey Meatballs with Roasted Veggies & Peanut Sauce

I found the basis for this recipe in a little magazine our grocery started sending out to regular customers, and reworked it to make it a little more heart-friendly. I cut back on the red curry paste (which is slightly high in sodium at 15%DV for 1 tsp) and noticed no difference in taste, and pretty drastically reworked the Peanut Sauce recipe because the one they published was so thick and gloopy, you couldn't even toss the vegetables in it.

Ingredients
serves 4-6

Turkey Meatballs
1 lb lean ground turkey
1 egg
1/3 cup oatmeal, ground
1 tsp Thai red curry paste
2 cloves garlic, minced
1 tbsp dried onion flakes
Freshly ground pepper, to taste

Roasted Vegetables
1 small head cauliflower, cut into florets
1 small head broccoli, cut into florets
2 medium sweet potatoes, spiralized
Olive oil, for drizzling

Peanut Sauce
3 tbsp creamy low-sodium peanut butter
1 tbsp honey
2-3 tbsp rice vinegar (depends on how thick you'd like your sauce)
2 tsp sesame oil
2-3 tsp Sriracha

Instructions
Preheat oven to 375. To make meatballs, place oatmeal in a food processor and pulse until it's fine-ish like a flour (it's okay if it has a few small pieces in it). In a large bowl, combine egg, oatmeal flour, curry paste, garlic, onion flakes, and pepper. Stir to combine, and then work in the ground turkey. Shape into golf ball size meatballs, and then transfer to a prepared baking sheet. Bake for 15-16 minutes.

While meatballs are baking, on a separate rimmed baking sheet, toss vegetables with olive oil until evenly coated. Bake at 375 for 20 minutes.

To make the Peanut Sauce, add ingredients to a small bowl, and whisk well to combine. Place roasted vegetables in a large bowl, add peanut sauce, and toss well to combine. Serve meatballs over vegetables.

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Ground Turkey & Sweet Potato Taco Bowl

This recipe is incredibly easy to make, and comes together in a pinch. Whenever I lose track of time (because toddlers) and have to throw together a quick meal, this is my go-to. We eat this almost every week, because let's face it, it's yummy, and I lose track of time A LOT #momlife

Ingredients
2 tbsp avocado or olive oil
2 medium sweet potatoes, peeled and cut into 1/2 cubes
1 pound ground turkey
1 medium onion, diced
1 red or green bell pepper, diced
1 garlic clove, minced
1 tsp ground cumin
2-3 tbsp chili powder, to taste
1/4 tsp freshly ground black pepper
1/2 tsp dried oregano
1/2 cup water
1/4 cup cilantro leaves, minced
Avocado, cut into thin slices

Instructions
In a large skillet, heat olive oil over medium-high heat. Add onion and bell pepper, and cook until onion is slightly translucent and softened. Add garlic and cook for 1 minute, and then add ground turkey. Use a wooden spoon to break apart meat, and continue cooking until browned.

In a small bowl, combine spices and sprinkle over meat mixture. Stir and let cook for about a minute to fully incorporate spices. Add diced sweet potato and water, stir, and cover with a lid for approx. 6-8 minutes until the sweet potatoes are fork tender.

Remove lid and serve into bowls. Garnish with fresh chopped cilantro and avocado slices.

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Margherita Chicken with Panko Crust

Ingredients

3 plum tomatoes, diced

3 tbsp chopped fresh basil

1 small clove garlic, minced

2 tbsp olive oil, divided

1 tbsp balsamic vinegar

1/8 tsp freshly ground black pepper

4 boneless, skinless chicken breasts (6-8 oz each)

2 eggs, lightly beaten

1 1/4 cups panko breadcrumbs

Instructions

Preheat oven to 200 degrees. Place a cooling rack over a baking sheet.

In a small bowl, combine the tomatoes, basil, garlic, 1 tbsp of the olive oil, and vinegar. Season with the pepper.

Place the remaining 3 tbsp of oil in a large saute pan and heat over medium heat.

Place each chicken breast between 2 pieces of Saran Wrap and pound lightly with a meat mallet or large metal spoon until they are about 3/8" thick.

Place the eggs in a shallow dish, and the panko breadcrumbs in a separate shallow dish. Dip each piece of chicken into the eggs to coat, then into the panko. Use your hands to press the panko into the chicken, if needed. Cook in 2 batches in the hot olive oil until crisp on both sides and cooked through, about 5 minutes per side. Remove and place on the baking sheet and place in the oven to keep warm. When all of the chicken has been cooked, return all 4 pieces of chicken to the pan and top with margherita mixture. Cover the pan with a lid and let it sit for 1-2 minutes until margherita mixture is warmed through. 

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Chickpea & Sweet Potato Vegetarian Curry

I'm going to go ahead and apologize for the crummy picture - I tried my best, but there was no way to photograph this meal that didn't make it look like cat food. Sorry about that 😬

I promise it's delicious though! And it's also vegetarian, so bonus points for healthy, yummy, low-cost meals.

Ingredients
1 tbsp avocado or olive oil
1 large red onion, diced
3 cloves garlic, minced
1 inch fresh ginger root, peeled and minced
1 tbsp garam masala (if you don't have this blend on hand, you can make your own using this recipe)
1/4 tsp ground turmeric
1/4 tsp ground black pepper
1/4 tsp cayenne pepper (or to taste)
1 1/2 cups diced tomatos (equal to one 14 oz can; drain before using)
1 1/2 cups coconut milk (equal to one 14 oz can)
1 3/4 cups cooked chickpeas (I rehydrate dried chickpeas, but you can substitute a 16 oz can, and drain before adding)
1 large sweet potato, cut into 1/2 cubes
2 tbsp fresh lime juice
Chopped fresh cilantro
Brown rice, cooked according to package directions

Instructions
In a large pan, heat the oil over medium-high heat. Add the red onion, and cook stirring frequently, until the onion is softened and starting to brown. Reduce heat to medium, and add the garlic and ginger. Stir and cook for 60 seconds or until fragrant. Stir in the garam masala, turmeric, black pepper, and cayenne pepper. Cook for 30 seconds more to toast the spices.

Add the tomatoes to the pan and stir well. Continue to cook, stirring occasionally, for about 3-5 minutes or until the tomatoes are starting to break down and dry up a little bit. Stir in the coconut milk, chickpeas, and sweet potatoes. Bring the mixture to a boil, then reduce heat to medium-low.

Simmer the curry for about 10 minutes or until reduced slightly and sweet potatoes are fork tender. Stir in the fresh lime juice. Serve hot over rice, and garnish with fresh cilantro.

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Pork, Kale, & Toasted Coconut Stir Fry

This is my husband's favorite thing I make, and he would eat it for every meal if I'd be willing to cook it that much 😂 He's even taken to sprinkling unsweetened coconut on random dishes now, in an effort to capture glimmers of this dish - so fair warning that this might be more of a hit in your household than you're ready for!

3 tbsp avocado oil (or vegetable oil of choice)

3 eggs, scrambled with a fork

1 small onion, diced

1 red bell pepper, very thinly sliced

1 large garlic clove, minced

2 cups loosely packed kale

1/2 cup unsweetened coconut flakes

1 lb sodium-free ground pork (make sure you check the Nutrition Facts! They love to add massive quantities of sodium to raw ground pork)

Juice of 1 lime

Fresh cilantro leaves, chopped

Sriracha, to taste

Heat oil in a saute pan or skillet on medium-high heat. Make sure the oil is nice and hot before you start, or the eggs will stick to the pan when you add them.

Set an empty medium-size bowl on an unused burner before you begin.

Pour scrambled eggs into the hot pan, stirring only as-needed to break them up into pieces. The more you stir them, the more likely it is they'll stick to the bottom of the pan. They will cook quickly, so you shouldn't need to mess with them much. Once cooked, pour eggs into the bowl you set aside on the stove.

To the saute pan, add onion, bell pepper, and garlic. Cook until soft and translucent, and then add the kale. Cook until kale starts to wilt and is soft. Dump on top of the cooked eggs.

Add unsweetened coconut flakes into the empty pan, and stir constantly to make sure they toast evenly and don'[t burn. Pour on top of the cooked veggies.

Add ground pork to the pan, and cook until no longer pink, breaking up into small pieces as it cooks. Once it has finished cooking, add everything in the bowl back into the pan for 1-2 minutes and stir to combine and heat through.

Remove from heat, and squeeze lime over it. Place in bowls, and garnish with chopped cilantro and Sriracha.

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Asian Sweet Potato Noodles with Pork Meatballs

This has become a weekly staple in our house since I first made it this past summer. It has tons of flavor, texture, and can even be kid friendly! I make a small, separate batch of the sweet potato noodles for our kiddos without the spicy sauce, and steam them in the microwave instead of cooking on the stove. My son loooooves to eat his "curly noodles and meatballs", as he's dubbed it :)

And just a general warning on ground pork - make sure you check the Nutrition Facts, because they love to add tons of sodium to raw ground pork. I usually buy all our ground pork in bulk from a local butcher shop that adds zero sodium to their meat, but if I'm in a pinch and have to get it at a regular grocery store, I alway buy it from the small organic section of meat, because the organic pork usually has only 5-6% DV of sodium per serving, versus the non-organic kind that has anywhere from 20-40% DV of sodium per serving.

Ingredients
Pork Ginger Meatballs
1 pound ground pork
1 small yellow onion, diced
1 clove garlic, minced
1 tbsp minced fresh ginger (don't skip this ingredient if you aren't familiar with it - it really shines in this recipe!)
1/2 tsp red pepper flakes
3 tbsp Panko crumbs
3 tbsp fresh cilantro, minced

Sweet Potato Noodles
2 large sweet potatoes, peeled and spiraled into noodles (if you don't have a spiralizer, you can cut them into matchstick size pieces instead)
1 tbsp balsamic vinegar with a dash of garlic powder whisked in
3 tbsp sesame oil
1/4 cup rice wine vinegar
1 clove garlic, minced
1 tbsp Sriracha
3 green onions, thinly sliced
1/2 cup fresh cilantro, minced

Instructions
Preheat oven to 375 degrees. Prepare a rimmed baking sheet with aluminum foil.

In a large bowl combine all of the meatball ingredients, mixing the meat and everything else together well. Form the meat mixture into about 16 meatballs and place them evenly spaced on the prepared baking sheet.

Bake in the oven for 12-15 minutes.

While the meatballs are baking, whisk together the sauce ingredients and set aside.

In a large dry pan or skillet over medium-high heat, add the sweet potato noodles, tossing them with tongs as they start to soften. Cook for about 1 minute and then add the sauce to the noodles. Toss and cook for another minute or two until the noodles are just slightly softened and well coated with the sauce.

Dish the noodles into bowls and add a heap of fresh spinach or kale, and then top with a few meatballs.

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Lomo Saltado

We try to limit the amount of Carbs we eat after 6pm, so I tend to use a lot of Paleo recipes for dinner. This is one I grabbed from a favorite website, PaleOMG, and altered a tiny bit to remove a lot of the sodium.

Soy sauce and it's alternates like Coconut Aminos are completely out for us because of the massive amounts of sodium, so whenever a recipe calls for it, I use Balsamic Vinegar mixed with a little garlic powder as a substitute.

Ingredients
1 pound flank steak, thinly sliced
Dash of garlic powder
2-3 tbsp olive oil or butter
1 small onion, thinly sliced (I cut into rounds and then half them)
1 green bell pepper, thinly sliced
1 red bell pepper, thinly sliced
3 tbsp balsamic vinegar with a little garlic powder whisked in
3 tbsp red wine vinegar
1/4 cup unsalted chicken broth (I use the brand Kitchen Basics, because they offer Unsalted chicken, beef, and vegetable stock)
Freshly ground pepper, to taste
1 tsp cumin
1 large plum tomato
1 whole jalapeño, cored and seeds removed
1 cup packed cilantro
2 green onions, roughly chopped
1/2 cup Greek Yogurt or low sodium mayonnaise (I have a sodium free version here)
Juice of 1 small lime
Cauliflower Rice, prepared according to package directions (there are a million recipes on the internet, but I use the pre-made frozen bags from Aldi)

Instructions
Place a large cast iron skillet over medium heat, and add olive oil. Pat flank steak strips dry, and sprinkle garlic powder over them. Once hot, add the meat and cook 2-3 minutes per side, being sure not to overcrowd the pan. Depending on the size of your skillet, you might want to cook the meat in two batches. Remove and set aside to rest.

Add the onions to the hot pan and cook for about 8 minutes until the onions begin to caramelize. Then add peppers, toss and cook for 3 more minutes.

Finally, add balsamic vinegar, red wine vinegar, broth, cumin, and pepper. Mix, then let reduce for about 8-10 minutes, until the sauce thickens and reduces by 1/2. Once sauce has reduced, add sliced tomato, toss, and cook for 1 more minute.

Lastly, make Aji sauce: place all remaining ingredients in a blender (jalapeño, cilantro, green onions, greek yogurt/mayo, and lime juice) and blend until smooth.

To finish the dish, place cauliflower rice in a bowl, top with vegetables and steak, and then drizzle with Aji sauce.

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Pumpkin & Apple Pork Roast

I'll just say it: crockpots are life. I love throwing some ingredients together in the morning, and then being greeted at the door later in the day to a cloud of delicious smells. It's like coming home to find someone cooked a surprise meal for you while you were gone, "For me?! Oh you shouldn't have, Crockpot! You're such a dear."

This is a little something I came up with after the kids begged me to buy a "baby pumpkin" at the grocery store. If you enjoy Fall as much as I do (it's at the top of my Seasons list), you'll love this recipe, because it will make your house smell like all the best things about Fall.

Ingredients
2-3 pound pork roast
2 large apples of your choice, cut into 1/2" slices (firmer ones like Honeycrisp tend to be better, because they don't turn to mush)
1 large onion, sliced (I cut into rounds, and then half them)
1 small baking pumpkin (I usually look for one a little bigger than the size of a softball. Cut it in half, scoop out the guts, cut into slices and then slice off the outer skin)
1 cup apple cider
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg
1/4 tsp ground cardamom

Instructions
In a small bowl, combine spices and then rub over meat. Place in a crockpot, and arrange apple, onion, and pumpkin slices on and around it. Pour apple cider over everything, and cook on Low for 6-8 hours or High for 4-5 hours.

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Dried Fruit & Seed Muesli Buns

Ray absolutely loves the Protein Bistro Boxes at Starbucks, and they're honestly one of the few healthy/low sodium options we can find for him when it comes to eating out. But at $6 a pop, they aren't the most budget friendly option. He especially loves the little muesli buns inside them, but when we looked up the company that makes them (thinking that buying bags straight from them would be more affordable), we discovered it was $5 for a bag of 8 tiny buns (which would last all of 2 days in our house). So we went searching for a comparable recipe on the internet, and found this one by Sweet Phi. I modified it to our needs, removing the salt and upping the oats, dried fruit, and seeds. They're a great little grab & go snack for any time of day, and they freeze really well! If you have access to a Whole Foods or Fresh Thyme, it's *much* cheaper to buy the dried fruit & seeds from the bulk bins than purchasing pre-packaged ones at a regular store. I spent about $20 on the dried fruit and nuts at Fresh Thyme, and have only used half my stash after 4 batches of these buns - I'm thinking I'll be able to get 8-9 batches out of $20 worth of ingredients, so it's well worth the money!

Ingredients
Makes 21-24 rounds

1 1/2 cups warm water
1 packet instant yeast 
1/4 cup honey
1/2 cup old-fashioned rolled oats
1 3/4 cup all-purpose flour
1 1/4 cups whole wheat flour
1/3 cup dried apricots, diced
1/3 cup dried apples, diced
1/3 cup dried currants
1/3 cup unsalted sunflower seeds
1/4 cup flax seeds

Instructions
Combine warm water, yeast, honey, and oats in a large bowl, stir once or twice, and allow to rest for 5-10 minutes until the mixture is foamy on top.

Slowly stir in the flours, and mix until dough just begins to form. You can do this with a stand mixer with a dough attachment set on low, or by hand (which is what I do). 

Add in the chopped dried fruit and seeds, and stir a few times. 

Turn dough onto a floured surface and knead for 5-8 minutes, until the fruit and seeds have been incorporated evenly into the dough. 

Put the dough ball into an oiled bowl, cover with a kitchen towel or plastic wrap, and allow to rise for an hour.

Turn the dough onto a lightly floured surface, and shape it into a large rectangle. Using a pizza cutter or sharp knife, cut the dough into 21-24 squares.

Line two baking sheets with parchment paper, take each dough square in hand, tuck the corners under to round them out, and place on baking sheet. When all the dough squares have been made into rounds, cover the baking sheets with plastic wrap (spray it with cooking spray first to keep the dough from sticking to it), and allow to rise for another hour.

Preheat oven to 375. Remove plastic wrap from the baking sheets, and bake the bread rounds for 15 minutes, or until the bottoms are slightly golden. Remove from oven and let cool on racks before eating or storing. (To freeze, let cool and place in Gallon Freezer bags. To defrost, allow them to come to room temperate on the counter, or microwave for 30 seconds).

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Kale & Tomato Crustless Quiche

When I started this blog almost a year ago, my goal was to find ways to make heart-healthy eating fun for our family, despite the huge emotional and physical transition we were undergoing after my husband's diagnosis. It's hard enough trying to cope with the emotional ramifications of your spouse almost dying, but then to realize you have to completely overhaul your family's diet overnight, and cook most everything from scratch....it's daunting!

Our family loves to eat - which is a big part of what got us into this mess - so just because we had to give up the unhealthy foods in life, I refused to be relegated to a bland, flavorless diet. Not only would that make it harder on us to want to stick to it, but also there are too many beautiful spices and fruits and vegetables out there in the world for that kind of a boring diet to be acceptable to me!

So here we are ❤ And listen, I *know* the crust is the best part of a quiche. I know. But I promise this dish still has lots of flavor, even without it! The sweetness of the cherry tomatoes creates a nice contrast to the savory combination of eggs, kale, and onions 😍

Kale & Tomato Crustless Quiche

Serves 4-6

6 eggs, with 3 of the yolks discarded

1 cup milk

1 tbsp avocado or olive oil 

1 small onion, dived

1 medium garlic clove, minced

3 cups chopped kale

1 cup cherry tomatoes, halved

1/2 tsp thyme

Freshly ground pepper, to taste 

Preheat oven to 350, and grease a pie pan.

In a medium bowl, whisk together eggs and milk. Stir in thyme and pepper, and set aside.

In a skillet, heat the oil over medium heat and when it's shiny, add the onions and sauté until translucent. Add kale and garlic, and sauté until kale starts to wilt. 

Pour kale mixture into the bottom of the pie pan, and add egg mixture on top. Arrange cherry tomato halves evenly over the surface.

Bake for 30-40 minutes or until center is firm. 

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Ricotta Spaghetti Squash Bake

There are a few things you should note about this recipe if you're watching your sodium intake like us. Most cheeses are off-limits on a heart diet, but a few are low in sodium like ricotta and fresh mozzarella - but you HAVE to buy fresh mozzarella and grate it yourself, rather than buying the pre-shredded bagged stuff, which is loaded with sodium (trust me, it's worth the extra time - the texture and flavor of freshly grated cheese is *completely* different)

The other thing is that if you decide to substitute another green for the kale, avoid spinach because it's naturally very high in sodium.

We ate this as a side dish with chicken breasts and steamed broccoli, but the next time I make this, I plan on turning it into an entree by cutting up the grilled chicken and stirring it in.

Ricotta Spaghetti Squash Bake
Serves 4-6
1 large spaghetti squash
2 tbsp extra virgin olive oil, divided
1 tsp thyme, divided
4 cloves garlic, 2 minced & 2 crushed with the flat of your knife
1 small onion, diced
2 cups cherry tomatoes, halved
2 cups loosely packed fresh kale
15 oz part-skim ricotta
1/2 cup shredded fresh mozzarella, divided
1/4 cup fresh basil, roughly chopped
Freshly ground black pepper, to taste

Preheat oven to 400 degrees. Cut squash in half and scoop out the seeds. Drizzle the insides with 1 tbsp of the olive oil, and place one crushed garlic clove in each cavity. Season with ground pepper and 1/2 tsp of the thyme. Carefully turn halves face down on a rimmed baking tray, and roast for 30-45 minutes or until fork tender.

While squash is baking, add remaining olive oil to a skillet and saute onions until translucent. Add minced garlic and cherry tomatoes and saute for 3 minutes, then add kale and saute for an additional 1-2 minutes until it begins to wilt. Remove from heat and pour into a large bowl. Stir in ricotta cheese and 1/4 cup of the shredded mozzarella.

Once squash has finished cooking, leave the oven on at 400, and shred the insides of the squash with a fork. Scrape out of the skin and add to the ricotta mixture. Stir well, and pour into a greased baking dish. Top with remaining 1/4 cup mozzarella and bake uncovered for 15 minutes.

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Farro Tabbouleh with Lebanese Turkey Meatballs

The original incarnation of this recipe was barley tabbouleh and beef meatballs, but I swapped the beef for the more heart-friendly ground turkey, and the barley for a heartier grain. The tabbouleh is pretty open to interpretation, and you can substitute most any grain like quinoa, couscous, etc

Lebanese (Turkey) Meatballs

1 pound lean ground turkey (I used 93% lean)

2 tbsp finely chopped red onion

2 tbsp finely chopped fresh parsley

1 tbsp finely chopped fresh mint

1 garlic clove, minced

1/2 tsp ground coriander

1/2 tsp ground pepper

1/4 tsp ground cumin

Put all ingredients in a large bowl, and mix well by hand. Form into 12 evenly sized meatballs, and set aside while you prepare the tabbouleh. 

Note: you can make these well ahead of time, if so desired. I made them in the morning, and put them in a covered dish until it was time to cook them before dinner.

Farro Tabbouleh

3 cups water

1 cup farro, rinsed and drained

2 cups fresh parsley, roughly chopped

2 Roma tomatoes, diced

1/2 cup finely chopped red onion

2 tbsp finely chopped fresh mint

2 cloves garlic, minced

1/4 cup lemon juice

2 tbsp olive or avocado oil

Freshly ground black pepper, to taste

Fat-free Greek yogurt (optional)

In a large saucepan, combine water and farro. Bring to a boil, and let simmer uncovered for 30 min. Drain, and set aside to cool while you cook the meatballs. 

Heat a large oiled skillet (I use cast iron because it makes them nice and crispy on the outside) to medium heat. Add meatballs, and cook, turning occasionally, until browned (about 10-12 minutes). 

Finish the tabbouleh - to the cooled farro, stir in the parsley, tomatoes, red onion, and mint. In a separate small bowl, combine remaining ingredients: garlic, lemon juice, oil, and pepper. Whisk together, then pour over grain mixture and toss to combine. 

Serve with meatballs, and top with a little Greek yogurt if desired. 

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Heart-Healthy Honey Almond Granola

My husband looooves the Bear Naked Honey Almond granola, and it's one of the only kinds we've found that has zero sodium. It's also one of the few brands that isn't LOADED with sugar (which is the other thing to watch out for with granola). But the ways he mows through the stuff, we couldn't afford to keep shelling out $3.99 per tiny bag. So naturally, I did what I do - dove into the internet, read through a dozen or more recipes, and came up with a healthier hodgepodge recipe of my own.

I'd made granola before, but it was always pretty unhealthy, albeit delicious. This one contains no sodium, is as low on sugar as I felt I could go, and has a short ingredient list, which is always a win in my book. In fact, it comes together so quickly,  I can stir up a batch and pop it in the oven while the kids are trapped eating breakfast in their high chairs 😂

If you like granola, I highly recommend making your own. It's one of those things that tastes *infinitely* better when it's homemade. I wish I'd started doing it sooner not only for the financial savings, but the improved taste.

Heart Healthy Honey Almond Granola 

4 cups rolled oats

1/4 flax seeds

1/2 tsp cinnamon

1/4 tsp ginger

1 cup whole almonds

1/2 cup oil of your choice (I use avocado oil, but plain old Canola works too!)

1/3 cup honey (if you like it sweeter, you can go up to 1/2 cup)

3/4 tsp vanilla

Preheat oven to 350, and line a rimmed baking sheet with parchment paper (once granola cools, it sticks to the pan like a BEAR if you don't). 

In separate bowls, stir together dry ingredients and wet ingredients. Pour wet ingredients over the dry and toss thoroughly to combine. 

Bake for 25 minutes (or until lightly browned), stirring the granola once halfway through to ensure even browning

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Peanut Butter Quinoa with Strawberries & Pistachios

I know it's been a good while since I posted, but I have to admit (rather sheepishly) that ever since we got into a routine with Ray's diet and figured out a steady rotation of meals he could eat, I kind of turned it over to him and let him do his own cooking. Being a mom of two, it was just too much trying to be creative with meals while taking care of 2 toddlers...especially when one of them is incredibly picky and eats next to nothing, which means I usually end up having to make two separate meals - one for me and the baby, another for her, and back when I was still cooking for Ray, a low sodium meal for him. *cue mind explosion*

Needless to say, he was getting a little sick of cooking the same things over and over the past couple of months, so as a Valentine's Day surprise, I prepped 3 quick meals so he'd have a fresh, new breakfast, lunch, and dinner today 💗

It makes 4 servings, so if you're cooking for 1 or 2, it's a great make-ahead recipe that will give you breakfast for a few days. It's also *incredibly* filling. I still feel full almost 3 hours later

Peanut Butter Quinoa with Strawberries & Pistachios

(Modified from HeartSmart Recipes magazine)

1 cup quinoa, rinsed thoroughly
3 tbsp peanut butter (we use sodium-free Krema brand)
1/4 cup no sugar added Apple juice
1/4 cup unsalted pistachios, roughly chopped
Sliced strawberries

Put quinoa and 2 cups water in a pot and bring to a boil. Cover, and turn heat down to Low. Let cook for 10 minutes, and drain off any excess water out the side of the pot.

Stir in Apple juice and peanut butter. Divide into 4 small bowls and top with strawberries and pistachios.

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Slice It Up Wrap + Tex Mex Yogurt Spread

My husband has a really sweet coworker at his gym who's one of the RDN's for the facility, and she has a food blog + does cooking demonstrations at the local Whole Foods. I swiped this from her, and tweaked it to amp up the Tex-Mex flavors and reduce the sodium even more (we're kind of obsessed with cumin, and all things spicy). And bonus - if you cut up extra veggies like I did, it's a great 5 minute meal since you can grab all your Tupperware bins out of the fridge and whip up a wrap in minutes for a speedy lunch or dinner (which is great for me, since I usually eat my meals standing at the kitchen counter while the kids are trapped in their high chairs 😆). 

Slice It Up Wrap

Serves 1

1 whole grain tortilla

2 tbsp Tex Mex Yogurt Spread (see recipe below)

1/4 bell pepper of choice (red, orange, yellow...)

1/4 cucumber, thinly sliced

4 oz rotisserie chicken 

2 oz baby kale or baby spinach

On the whole grain tortilla, evenly spread on the Tex-Mex yogurt spread. Layer on the veggies and chicken, and top with kale. Roll the tortilla into a wrap, and slice into 1 inch sections. Stand each piece upright to resemble sushi rolls.

Tex-Mex Yogurt Spread

1 cup low-fat Greek yogurt (I used 0% Fage)

1 clove garlic, minced

1/4 bell pepper, roughly chopped

1/4 onion, roughly chopped

1/4 jalapeño, cored and seeded

1 tbsp white vinegar

1 tbsp skim milk

1/2 lime, juiced

1/2 tsp dried cumin

1/2 tsp dried oregano

1/2 tsp dried parsley

Sriracha sauce, to taste

Freshly ground black pepper, to taste

In a food processor or blender, combine all the ingredients and blend until coarsely puréed together. 

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Chicken, Apple, Sweet Potato, & Brussells Sprouts Skillet

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This is a traditional German dish I adapted to remove the high sodium culprits (which meant I had to remove the delicious, delicious bacon and their drippings 😭). But even though the bacon had to be sacrificed, this dish is still *plenty* hearty and flavorful, and would be perfect for a cool Fall day (not that we get many of those down here in New Orleans).

And in case you're a parent cooking for littles like me, the bite sized pieces are perfect for little hands to grab and munch, which makes this dish close to perfect since it includes protein, fruits, and veggies for them in one fell swoop!

Chicken, Apple, Sweet Potato, & Brussels Sprouts Skillet

Serves 4-6

• 2 tbsp avocado/olive oil, divided
• 1 pound boneless, skinless chicken breasts, cut into 1/2-inch cubes
• 1 teaspoon freshly ground black pepper
• 3 cups raw Brussels sprouts, quartered
• 1 medium sweet potato, peeled and cut into 1/2 inch cubes (about 8 ounces)
• 1 medium onion, chopped
• 2 tart apples, peeled, cored and cut into 3/4 inch cubes
• 4 cloves garlic, minced
• 1/2 tsp dried thyme
• 1/2 tsp ground cinnamon
• 1 cup warm water + 1 tbsp melted unsalted butter (this is a sodium-free substitute for chicken broth)

1. Heat the olive oil in a large, nonstick or cast iron skillet over medium high, until hot and shimmering. Add the chicken and black pepper. Cook until lightly browned and cooked through, about 5 minutes. Transfer to plate lined with paper towels. 
2. Pour in remaining 1 tbsp avocado/olive oil and allow to heat until thin and runny. Add Brussels sprouts, sweet potato, and onion. Cook, stirring occasionally, until crisp-tender and the onions are beginning to look translucent, about 8 minutes.
3. Stir in the apples, garlic, thyme, and cinnamon. Cook 30 seconds, then pour in 1/2 cup of the water/butter mixture. Bring to a boil and cook until evaporated, about 2 minutes. Add the reserved chicken and remaining 1/2 cup water/butter mixture. Cook until heated through, about 2 minutes. 

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Crispy Rosemary Chicken & Fries

Adapted from this recipe

This is one of those super easy dinners you can have in the oven within 15 minutes, which makes it perfect for busy weeknights, lazy Sunday afternoons after church...pretty much anytime, really. It's simple and delicious (the juices from the chicken soak into the potatoes while they cook and Mmmmmmm), which also means kids and toddlers will enjoy it - always a perk in our household! And completing the trifecta, the ingredients are cheap. In a nutshell, you can't go wrong making this!

Crispy Rosemary Chicken & Fries

Serves 4

8 chicken thighs

6 small red or yellow potatoes, quartered

3 garlic cloves, minced

1 tbsp chopped fresh rosemary (1 1/2 tsp dried)

1 tsp dried oregano

Olive oil, drizzle in to taste

Freshly ground pepper, to taste

Preheat oven to 375 degrees

Place chicken and potatoes in a large bowl. Drizzle olive oil over them and toss to coat, then sprinkle in herbs and garlic and continue tossing until evenly distributed.

Scatter evenly on a rimmed baking sheet, and bake uncovered for 1 hour. 

 

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Heart-Healthy Banana Oatmeal Muffins

My wonderful friend Heather made some of these for Ray while he was in the hospital, and we've been hooked ever since! I tweaked the recipe a bit (no surprises there) to make them a little more in line with Ray's dietary restrictions, and also to reduce the sugar because they were a little too sweet between the mashed bananas and all the honey. 

Even if you aren't on a diet, I highly recommend making these because they're delicious, my uber-picky toddler loves them, and the abundance of oats make them great for breastfeeding moms like me ❤️ They're the definition of a crowd pleaser!

Heart-Healthy Banana Oat Muffins

Yields 1 1/2 dozen

2 1/2 cups old fashioned oats

2 tbsp flax seeds

2 tsp baking powder

1 tsp baking soda

1 tsp cinnamon
1/4 tsp ground ginger

1 cup plain Greek yogurt (I use 0% Fage)

2 eggs

1/2 cup honey

1 tsp vanilla extract

2 ripe bananas, mashed

1 cup chopped pecans (or walnuts - whatever your preference)

Preheat oven to 350 degrees and prepare muffin pans.

Place the oats in a food processor and pulse for about 10 seconds. Pour in a large bowl, and stir in flax seeds, cinnamon, ginger, baking powder, and baking soda.

In a separate bowl, whisk together the wet ingredients - Greek yogurt, eggs, honey, vanilla, and mashed bananas

Make a well in the center of the dry mix, and pour in wet ingredients. Stir in pecan pieces, and spoon batter into muffin pans. Bake for 18-20 minutes, or until toothpick comes out clean.

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