recipes

Recipes

Chicken Curry Salad

Once you add the lettuce, pita or wrap this meal honors The Menopause Makeover Food Pyramid food ratios of 35% protein, 40% carbohydrates, and 25% fats. This yummy recipe helps you fight the menopause midsection and love handles!

Chicken Curry Salad

by Staness Jonekos

The Menopause Makeover

6 servings
prep time = 20 minutes, allow time to chill before serving

Ingredients
1/2 cup low-fat cottage cheese
1 teaspoon curry powder
2 spring onions, large
1/4 cup walnut halves, chopped
1 small apple, peeled and cubed
2 cups cooked chicken, breast meat only, chopped
Dash of pepper
¼ cup scallions, thinly sliced

Directions
-Puree the cottage cheese in a food processor. Add curry powder and pepper. Mix well. Puree to the desired consistency. I prefer a thicker puree, so be careful not to over-process this mixture.
-Add onions, walnut halves, apples and chopped chicken to the curry mixture.
-Serve on a bed of baby lettuce, or in 1/2 whole wheat pita, or 1/2 a whole wheat wrap.
-Serve chilled. Please note, it is best to make this recipe a few hours before serving. Sprinkle thinly sliced scallions on top.

Calories 193 (without the pita or wrap)
Protein 26.3 grams
Carbs 6.3 grams
Fat 7.2 grams
Fiber 1.5 grams

By using curry, this scrumptious recipe contains enhanced health benefits. Curry is a blend of various spices, with the most common mixture being turmeric, ground cumin, cardamom and coriander. Curry boasts anti-inflammatory properties and can help promote neurological health.

With the addition of other healthy ingredients such as onions, apples and chicken (an excellent lean meat choice), this salad is a healthy yet delicious way to jumpstart your summer.

I like to serve this salad with sliced, chilled pears or apples on the side, and sparkling water with a sprig of mint … yummy!

  • Share/Bookmark
Posted in recipes, lunch, salads

Baked Breakfast Frittata

iStock_000012678456XSmall Baked Breakfast Frittata
by Staness Jonekos

The Menopause Makeover

The level of protein and fiber will keep you feeling full for hours. This meal honors The Menopause Makeover Food Pyramid–it is perfectly balanced, low in calories and the perfect way to start the day.

6-8 servings
Prep time: 30 minutes

Ingredients
1 tablespoon olive oil
1-1/2 cups potatoes cut in 1/2-inch cubes
1-1/2 cups chopped cooked LEAN ham (8 oz.)
3/4-cup (3 oz.) low-fat shredded cheddar cheese
8 eggs slightly beaten (or two 8-oz. cartons of egg product)
1/3 cup low-fat milk
Chili peppers
2 teaspoons fresh oregano
1/4 teaspoon salt
4-oz. can diced green onions
2 teaspoons of psyllium husks (you can buy this powdered fiber – it has no taste – at a health food store or grocery store like Whole Foods)
1/2 of a 7-oz. jar of roasted red sweet peppers cut into thin strips
1-1/2 cups salsa
1/4 cup fresh cilantro
3 sprigs of parsley

Directions
Preheat oven: 350 degrees.

In a 10-inch oven-safe skillet, cook the potatoes in hot olive oil, uncovered over medium heat for 5 minutes. Stir occasionally. Then cover and cook for another 5 minutes until tender.

Remove from heat and mix in the ham and 1/2 cup of cheddar cheese.

In a mixing bowl, stir together the eggs, milk, chili peppers, oregano, salt, onions and psyllium husks.
Then pour into the skillet and mix together.
Lay the pepper strips on top of the frittata.
Bake uncovered for 25-30 minutes.
Sprinkle the top with 1/4 cup of cheddar cheese. In a separate pan, stir salsa and cilantro together and heat.

Cut the frittata into wedges, place the parsley as decoration next to the wedge and serve with the salsa mixture.

Serve on a smaller dish with a lovely wine glass filled with chilled water and a twist of lemon.

Calories 196
Protein 17 grams
Carbs 11 grams
Fat 8 grams
Fiber 2 grams

  • Share/Bookmark
Posted in recipes, breakfast

Roasted Corn & Grilled Chicken Salad

Roasted Corn & Grilled Chicken Salad
by Chrissie

2c brown basmati rice (this is the uncooked measure, cook according to pg directions)
Corn cut from 8 ears (I used canned corn the second time I made this last year)
3T corn oil (to roast the corn [on a cookie sheet 15min], I didn’t use this much and I used olive oil)
3 tomatoes, peeled, seeded, diced (that’s a slippery job)
1 red onion, diced (I used about half. And why aren’t the red onions from the market as sweet as the red onions you get at a restaurant?)
6 green onions, chopped

Dressing
1 lemon, juiced
1/2 c red wine vinegar
1/2 c olive oil
1 T white sugar
1/2 c minced fresh basil
salt and pepper to taste

Grill chicken breast
Chop chicken
Toss in salad

  • Share/Bookmark
Posted in recipes, dinner, lunch, salads

Acorn Squash

iStock_000011471958XSmall Acorn Squash
by Jill

I have a GREAT & DELICIOUS new recipe for acorn squash that I wanted to share with my MM girls. Here goes;

2 small acorn squash, halved and seeded.
2 oz orange juice
1/4 tsp. cinnamon
1/16 tsp. nutmeg
Place cut sides up in baking dish, and cook covered in 350 oven for 1 hour.

FOR SAUCE;
Mix OJ, cinnamon and nutmeg in pan and cook until bubbly. Drizzle over squash. Return to oven and bake uncovered for 35 mins or until tender. Makes 2 servings.

FABULOUS !!!!

PROTEIN 3.7g, SUGARS 2.0g, FIBER 6.7g, CARBS 48.1g, CALORIES 186, CALORIES FROM FAT 4, TOTAL FAT 0.5g, SATURATED FAT 0.5g, TRANS FAT 0g, CHOLESTEROL 0, SODIUM 13g, POTASSIUM 1554mg.

ENJOY, we did !!!!!

Serve with cornish game hen, chicken or fish – yummers!

  • Share/Bookmark
Posted in recipes, dinner

Spring Roll Wraps

Spring Roll Wraps
by Jayne

3 raw small baby carrots
2 slices of English cucumber skin on
a few pieces pre-cooked carved Chicken Breasts (heated)
Brown rice or Asian noodles ( I buy Raman noodles and prepare half
a package without the powder – takes 3 mins OR reheat some of the rice I
keep in my freezer) any other veggies you like..
Fresh Cilantro or what you prefer

Makes approx 3 rolls.

Chop all ingreds and combine, at this point, I
just separate into three piles.
Prepare the rice papers according to
the video/instructions on package, and then roll your ingredients into
the wrapper.
I find it easier to place the wrapper on a china plate,
fill and roll it that way rather than using the damp dish towel
technique.

Dip into your preferred sauce and enjoy!

  • Share/Bookmark
Posted in recipes, appetizers, dinner, lunch

Panko Crusted Tilapia

Flakey White Fish Panko Crusted Tilapia
by Charlene

SERVES 4

Ingredients
4 tilapia fillets, rinsed & patted dry
1/2 cup melted margarine (low cal)
1/4 teaspoon garlic powder
2 tablespoons lemon juice
1/2 cup unseasoned Panko
1/2 cup toasted finely chopped Pecans
2 teaspoons Old Bay Seasoning
lemon wedge

Directions
1. Heat oven to 375%. Spray a baking pan lightly with cooking oil.
2. In a shallow dish, combine melted margarine, garlic powder, and lemon
juice. In a separate shallow dish, combine panko, pecans and Old Bay
seasoning.
3. Dip each filet in butter mixture, then roll well in the panko
mixture. Place filets in a single layer onto prepared pan.
4. Press any remaining panko mixture onto tops of filets.
5. Bake 12-14 minutes, until flaky. Serve with lemon wedges.

  • Share/Bookmark
Posted in recipes, dinner

Tuscan Kale with Sun-Dried Tomatoes and Kalamata Olives

Tuscan Kale with Sun-Dried Tomatoes and Kalamata Olives
by TippyJo

1 -1 1/2 # Kale (Tuscan if you can find)
1 medium Onion, diced
1 Garlic Cloves, minced
1T Olive Oil
3/4 cup Vegetable Broth (or Chicken Broth)
1/4 cup Kalamata Olives, roughly chopped
1/4 cup Sun-Dried Tomatoes (rehydrate in hot water for 5-10 minutes; then drain)
1-2T Apple Cider Vinegar

De-stem the kale. (Grasp the stem bottom in one hand and grasp the bottom on the leaf in the other.
Slide your hand with the leaf down the stem. This should peel the leaf from the stem.)
Rough chop the kale.
Saute the onion and garlic in olive oil until tender.
Add the chopped kale and saute for 5-10 minutes until slightly wilted.
Add vegetable broth. Simmer another 10 minutes.
Add in chopped olives and rehydrated tomatoes.
Simmer 5 minutes.

You can add sliced turkey sausage, cooked chopped chicken or top with cooked salmon.

Before serving, sprinkle with apple cider vinegar.

  • Share/Bookmark
Posted in recipes, dinner

Mardi Gras Pilaf

Mardi Gras Pilaf
by Donna

I sub out the short grain white rice with my Uncle Ben’s converted Brown – basically it’s a parboiled brown rice that only takes 20 min to cook rather than 45.

1 tsp Olive Oil,
3 boneless skinless chicken breasts, cut into slices,
1 medium onion, chopped,
1 green pepper, chopped,
2 cloves of garlic, crushed.
Heat oil in nonstick skillet and stirfry these ingredients about 5 min or until chicken starts to brown.

To this mixture add:
1 540ml/19 oz can of black beans (rinsed and drained),
1 398ml/14 oz can diced tomatoes (with juice),
1 cup salsa,
1 cup water,
1 cup short grain white rice, uncooked,
1/4 tsp cumin,
1/4 tsp tumeric,
1/4 tsp cinnamon,
1/4 tsp salt.

Bring to a boil then cover and simmer for about 20 min, stirring occasionally, until rice is tender and chicken is cooked.

Serves six. One serving is 306 calories, 22 g protein, 2.2 g total fat.

  • Share/Bookmark
Posted in recipes, dinner

Italian One-Skillet Meal

Italian One-Skillet Meal
by Chrissie

Serves 4

2T olive oil
2 tsp lite soy sauce (optional)
1/2 onion, chopped
2 zucchini, chopped (I chop them in triangular chunks)
1 can diced canned tomatoes
15-20 Lil Smokies turkey weenies (or other protein: cooked chopped chicken, turkey, or tofu).

Serve with cooked whole wheat or veg pasta (less than 1 cup per serving)

Heat pan with olive oil and soy sauce.
Brown onions (I like mine almost carmalized. yum) add zucchini and saute to brown a bit.
Add tomatoes and juice.
Cover, bring to a boil, turn down the heat and simmer to reduce juices.
Cook until zucchini is done.
Add weinies or other protein of choice and pasta if desired, and heat through.
The Lil Smokies have good flavor, if I don’t use them I add my favorite Italian seasoning.

  • Share/Bookmark
Posted in recipes, dinner

Granola Recipe

iStock_000010872447XSmall Granola recipe
by Nancy

1 — 42 ounce container of rolled oats
1 cups of wheat bran
1 cups of wheat germ
1 cup of oat bran
2 cups of a mix of nuts: almonds, walnuts, filberts, pecans, cashews
1 cup of peanuts
1 cup of Sesame seeds
1 cup of Sunflower seeds
1/2 cup of dried, ground orange peel
1 cup of safflower oil
1 cup honey
1 tbsp orange extract (or flavoring or your choice)

Mix the grains and seeds in a large bowl.
Heat the oil, honey, and flavoring in the microwave until it is at a rolling boil (timing varies with size and power of your microwave).
Pour the oil & honey over the dry ingredients and mix well, making sure all is coated.
Bake in a large flat roasting pan at 225 degrees (F) for thirty minutes.
Stir and bake another 20 minutes, continue to stir and bake every twenty minutes until it starts to brown.
It should no longer be sticky.
Turn off the oven and let cool.
Store in an airtight cool place.

Add additional protein powder to recipe OR enjoy with your favorite morning protein serving.

  • Share/Bookmark
Posted in recipes, breakfast

2-Minute Shrimp Stir Fry

2-Minute Shrimp Stir Fry
by Charlene

24 Medium or Large Shrimp (Frozen from Trader Joes)
I cup broccoli (I use crowns- they cook faster and taste better)
Mixed veggies – water chestnuts, julienne carrots, snow peas, onions or frozen Stir Fry mix
10 Artichoke hearts (not marinated)
10 black olives whole or sliced
1/4 cup toasted almonds
1 tablespoon olive oil
Garlic
Teriyaki sauce

Saute shrimp in olive oil and garlic to taste, then add veggies and all other items until cooked through.
Season with teriyaki sauce while cooking for 10 to 15 minutes. Easy and delicious. Serves 2

Serve with 1/2 Cup brown rice.

Approx 300 Calories, 18 Protein per serving

  • Share/Bookmark
Posted in recipes, dinner, lunch

Scumbled Eggs

iStock_000004072989XSmall Scumbled Eggs
by Chrissie

(Scumble is an art term where the artist fills in darks and lights by scribbling the pencil in lose or tight circles and squiggles.)

Serves 2

2 tsps butter
1/2 cup Egg Beaters Southwest Style
1 oz. reduced fat 2% Cheddar cheese grated
2 oz. deli Misquite smoked turked chopped or Turkey Lil Smokey links sliced
1 whole wheat pita or whole wheat tortilla/wrap

Melt butter in non stick pan on med-high.
Pour in egg, sprinkle turkey and cheese on top.
Lower heat to med.

Cut pita in half and drop in toaster to warm.
Careful opening the pita, hot steam will escape. Or warm tortilla in toaster oven (I drop it in the toaster, just be careful it doesn’t get caught on the elements)

As eggs start to set, scumble together with spatula in a stirring/chopping/incorporating motion and shape in an even circle a little smaller than the pita.

Let brown slightly. You want the cheese to brown but not the egg. Turn over to brown other side. Cut in half and place one half in each half of warm pita or wrap.

Options: if using plain egg beaters or eggs you can add your favorite seasoning when adding the cheese.

1 serving with pita: 174 cal, 9g carbs, 17g protein, 1g fiber, 7.5g fat, 4.5g sat fat.
1 serving with wrap: 159 cal, 5.5g carbs, 18g protein, 3.5g fiber, 8.5g fat, 4.5g sat fat.

Menopause Makeover approved: a perfect recipe to start the day! Serve with salsa – yummy.

  • Share/Bookmark
Posted in recipes, breakfast

Carrots and Turnip with Dill

Carrots and Turnip with Dill
by Donna

2 cups julienned carrot
2 cups julienned turnip
1 tsp olive oil
1 tbsp brown sugar
1 tsp dried dillweed

(I first had this at a Sheraton banquet years ago and it’s been a fave ever since).

Steam or boil your vegetables until cooked to your liking.
Add the margarine and brown sugar and stir.
Sprinkle on the dill and mix.

I have always used dried dillweed but we discovered Litehouse Freeze Dried herbs and they have SO much more flavour! It made a huge difference using that dill last night.

Delicious! My kids love it.

  • Share/Bookmark
Posted in recipes, dinner

Roasted Asparagus

iStock_000011063560XSmall Roasted Asparagus
by Donna

1 bunch fresh asparagus
1 tbsp olive oil
Mrs. Dash (or dried seasoning that you like, I have a sundried tomato one that is good too)

Trim the woody ends of the asparagus, and space them out in a single layer on a foil lined cookie sheet.
Drizzle with olive oil and use the flat of your hand to roll the spears so they have an even thin layer of oil on them.
Sprinkle with a little bit of seasoning, and put in a 425 degree oven for 13 min.

The best part? The tips get the tiniest bit crispy.

Menopause Makeover approved: This roasted asparagus dish is excellent with fish, chicken or pork tenderloin.

  • Share/Bookmark
Posted in recipes, dinner

Grilled Salmon

iStock_000000501044XSmall Grilled Salmon
by Donna

Marinade:
2 tbsp olive oil
2 tbsp lemon juice
1 garlic clove, crushed
1/2 tsp dried dill weed

I buy frozen salmon fillets – each one is about 4 oz I think. One package usually has five fillets in it (one for everyone plus one for dh’s lunch the next day). Drizzle the marinade over the salmon and put in the fridge for a few hours.

Put foil on your barbeque and then grill the salmon on med-low until it flakes easily. It’s super easy and super yummy. In non barbeque weather, you can just do it in the oven.

Menopause Makeover approved: add steamed veggies and half a cup of brown rice

  • Share/Bookmark
Posted in recipes, dinner

Submit Your Favorite Recipe

Submit your favorite recipe!

Rules: Your recipe must honor The Menopause Makeover Food Pyramid guidelines:

35% of calories from Lean Protein

40% of calories from Low glycemic carbs

35% of calories from Healthy Fats

Email Staness@MenopauseMakeover.com and submit your recipe.

If your recipe is Menopause Makeover approved, it will be posted for other women to enjoy.

You may submit a recipe and/or a menu.

Once you submit your recipe you will automatically be entered to win a FREE one hour personal Menopause Makeover consultation with Staness.

The winner will be randomly selected and announced August 1, 2010.

Inspire others with your delicious Menopause Makeover Approved healthy dish!

EMAIL your recipe today.

Staness@MenopauseMakeover.com

  • Share/Bookmark
Posted in nutrition, recipes