Livit Recipes You Should Try
- Soothing Applesauce
- Swiss Chard and Creamy Pasta
- Sesame, Corn, and Edamame Salad
- Speedy Spicy Salmon
- Dessert - Honey Cake
- 6 large apples, peeled, cored, and sliced thick (quarters or eighths)
- 1 cup of water
- 1 teaspoon cinnamon
- 1/8 teaspoon nutmeg
- Combine the apples, water, cinnamon, and nutmeg in a heavy pot. Cover, and cook over low to medium heat until the apples are tender. Remove from heat.
- Mash the mixture using a potato masher or fork, or blend it, using short bursts, until you are satisfied with the texture. Be careful when blending; applesauce holds heat. Serve warm.
NOTE: Try a mixture of sweet and tart apples, or one of the varieties that combine both tastes, such as Ida Red, Cortland, or Macintosh.
VARIATION For a balanced snack, serve with 1/4 cup of ricotta cheese.
YIELD 5 cups
NUTRITION ANALYSIS PER SERVING 73 calories, 19 g carbohydrates, 0.4 g protein, 0.3 g fat, 3.5 g dietary fiber
Swiss Chard and Creamy Pasta
- 6 ounces dry fettuccine
- 1 tablespoon olive oil
- 1 pound Swiss chard, washed, trimmed, and cut into 1/4-inch strips
- 2 cloves garlic, minced
- 1/2 small onion, chopped
- 2 large tomatoes, chopped
- 1/2 cup plain low-fat yogurt OR plain nonfat yogurt
- 1/2 cup 1% milk
- 1/4 cup grated parmesan cheese
- 1/8 teaspoon salt
- 1/8 teaspoon black pepper
- Cook the pasta according to the package direction. Drain and set aside.
- In a 2-quart saucepan, heat the oil over medium-high heat for 1 to 2 minutes. Once the oil is hot, add the Swiss chard, and onion. Cook for 1 to 2 minutes, stirring occasionally. Reduce the heat, and add the tomatoes, yogurt, milk, and Parmesan cheese. When the cheese has melted, add the cooked fettuccine. Add salt and pepper, and stir well. Serve warm.
YIELD 6 servings
NUTRITION ANALYSIS PER SERVING 187 calories, 28.4 g carbohydrates, 10 g protein, 5 g fat, 3.4 g dietary fiber.
Sesame, Corn, and Edamame Salad
- 2 tablespoons toasted sesame oil
- 1 tablespoon rice vinegar
- 2 teaspoons tamari OR shoyu soy sauce
- 2 quarts water
- 2 cups frozen edamame
- 1 cup corn kernels
- 2 tablespoons toasted sesame seeds
- In a medium bowl, combine the sesame oil, rice vinegar, and tamari. Whisk to emulsify the dressing.
- Bring the water to a boil in a large saucepan. Once the water is boiling, add the edamame and boil for 3 minutes. Add the corn and boil for another 2 minutes. Drain the vegetables in a colander and run cold water over them to stop the cooking process.
- In a serving bowl, combine the dressing with the vegetables and toss gently. Add the sesame seeds and toss again. Add salt to taste.
YIELD 6 servings
NUTRITION ANALYSIS SERVING 253 calories, 20.1 g carbohydrates, 12.5 g protein, 14.4 g fat, 6.7 g dietary fiber.
Speedy Spicy Salmon
- Extra-virgin olive oil spray
- 2 skinless salmon fillets (about 3 ounces each)
- 1/8 teaspoon lemon pepper
- 1 fresh lemon, sliced into wedges
- 2 tablespoons fresh salsa
- 1 tablespoon hummus OR guacamole
- Reheat broiler
- Lightly spray a broiler pan with oil
- Rinse the salmon and gently shake off any excess water. Lay the fillets on the oiled broiler pan. Sprinkle the fillets with the cayenne and lemon pepper.
- Broil the salmon for 5 minutes on each side, using a broad spatula to carefully turn the fillets. When the fish is slightly golden at the edges, remove it from the broiler. Transfer the fillets to dinner plates. Garnish each fillet with a squeeze of fresh lemon juice, 1 tablespoon of fresh salsa, and 1/2 tablespoon of hummus.
NOTE For a more balanced meal, add brown rice and steamed veggies.
VARIATION Try this with other fish or with other seasonings in place of the cayenne, such as minced garlic, onion powder, cumin, or all three!
YIELD 2 servings
NUTRITION ANALYSIS PER SERVING 163 calories, 3 g carbohydrates, 20 g protein, 7 g fat, 3.3 g dietary fiber
Dessert - Honey Cake
- 1 teaspoon vegetable oil
- 1 cup unbleached all-purpose flour plus enough flour to dust the oiled loaf pan
- 3/4 cup whole wheat pastry flour
- 1/2 cup firmly packed dark brown sugar
- 1 1/2 teaspoons baking powder
- 1/2 teaspoon baking soda
- 1 teaspoon cinnamon
- 1/4 teaspoon ground allspice
- 1/4 teaspoon nutmeg
- 1/4 teaspoon ginger
- 1/4 teaspoon salt
- 1 whole egg plus 2 egg whites OR 3 table spoons pasteurized egg whites
- 7/8 cup honey
- 1/2 cup strong green tea
- 2 tablespoons unsweetened applesauce
- 1/2 cup coarsely chopped walnuts, rolled lightly in flour
- Preheat oven to 350 degree F
- Lightly oil and flour a 9" * 5" loaf pan
- In a large bowl, combine the all-purpose flour, whole wheat pastry flour, sugar, baking powder, baking soda, cinnamon, allspice, nutmeg, ginger and salt.
- In a small bowl, whisk together the eggs, honey, tea, and applesauce.
- Add the egg mixture to the dry ingredients, and stir them together until the batter is smooth. Add the walnuts to the batter. Pour the batter into the loaf pan.
- Bake for 1 hour, or until a tester in the center of the cake comes out clean. Cool in the pan for 10 minutes, then turn out on a wire rack to cool completely
YIELD 12 slices
NUTRITION ANALYSIS PER SERVING (WITH NUTS) 216 calories, 43.8 g carbohydrates, 4.3 g protein, 3.9 g fat, 1.6 g dietary fiber.
200 SuperFoods That Will Save Your Life by Deborah A. Klein, M.S., RD
Deborah is the world first Livitician, and a nutritionist who emphasizes eating without deprivation.
Thanks for reading today's blog.
Author: Ayoku Fashola