Mr. Bijoy Writes

An omelet has eggs folded over stuff. A frittata has stuff folded into the eggs. A quiche is basically a frittata with a pie crust. So, I mean, you should make a quiche.     What ya need:  1/2 cup of finely chopped yellow onion 1 egg 2 egg whites 1/2 cup  of fat-free sour cream 6 ounces of diced lean ham 6 ounces of shredded low-fat Swiss cheese 1 ready-made 9-inch pie crust Ok, so: Set your oven rack to 1/3 off the bottom. Preheat your oven to 350ºF. In a microwave safe bowl, microwave the onions for 1 minute on high. Discard any fluids that may have come out of the onions and set the onions aside. Grease a pie pan with cooking spray and fit the pie crust to it. In a large bowl, beat the egg, egg whites, and sour cream together. Now stir in the onions ham and cheese. Pour the egg mixture in to the pie crust and place it in the oven. Bake for 40-50 minutes, or until the eggs are firm and the top of the quiche has lightly browned. Serve while hot!

Tailgates are often places with nothing really all that healthy for people trying to eat right. So, I dug into my files and found this for those of you who are looking for a tasty change in pace at your next tailgate! Enjoy! What ya need: 2/3 lb of chicken 1 egg 1/2 of a medium red bell pepper 1/2 of a medium yellow onion 1 teaspoon of coconut oil 1/4 teaspoon of dried parsley 1/4 teaspoon of dried coriander 1/4 teaspoon of freshly ground black pepper 1/2 teaspoon of kosher sea salt Ok, so: In a food processor, finely cut the chicken and set aside. Finely shop the onion and bell pepper. Mix the chicken with all of the other ingredients in a bowl until well-incorporated. Form this mixture into 2 patties. You can refrigerate these for about 2 days. When you're ready to cook, grill over medium coals or pan fry over medium heat for 5-7 minutes per side. Serve hot!

So last night I had a short conversation with a few twitter folks ( @tobyamidor , @dee22ann , & @MelissaTraubRD ) about mac & cheese. So, from that conversation, here is a recipe for a healthier mac & cheese, for both deliciousness and happiness!  What ya need: 1 1/4 cups of raw cashews 1/2 cup of nutritional yeast 2 teaspoons of onion powder 1 teaspoon of kosher sea salt 1 1/2 teaspoons of garlic powder 1/8 teaspoon of ground Tellicherry black pepper 3 cups of almond milk 3 tablespoons of quality cornstarch 1/4 cup of cold-pressed olive oil (you can use palm oil here as well) 1/4 cup of light white miso (yellow miso works, but I prefer the white varietal) 2 tablespoons of fresh lemon juice 16 ounces of cooked pasta (I like rotini, but you can use whatever you want. Just not bowtie, don't be irresponsible) Ok, so: In a food processor or powerful blender (I use my Vita-mix) grind the cashews with the nutritional yeast, onion powder, salt, garlic ...

Salsa is one of those condiments, or sauces, if you like that nomenclature more, that is almost universal. A good salsa goes well with so many things. Try it on a burger, on eggs, on chicken, on roast pork, and, obviously, with some chips. I love experimenting with salsa recipes and styles. Much like barbecue sauce, salsa doesn't have a universal recipe or style. There's room to play, and I *LOVE* that. To add, it's generally quite healthy! So, try out one of my favorite salsa recipes and let me know what you think! What ya need: 4  medium ripe tomatoes, diced 1 bunch of cilantro, finely chopped 1 bunch of green onions, chopped 2 medium jalapeño peppers, minced (for less heat, use 1 and for flavor only, seed the peppers) 1 yellow bell pepper, cored, seeded and finely chopped 1 ear of corn, cooked 3 cloves of garlic, peeled and minced 6 tablespoons of  freshly squeezed lime juice 2 teaspoons of extra virgin olive oil Kosher sea salt, to taste Freshly ground bla...

Riverboat Salmon is a fast preparation dish with some great benefits. This dish is light, yet filling and healthy. It’s a great main item in a light lunch or dinner. The rich flavor will please many and the light burden doesn’t weigh one down after the meal. What ya need: 4 salmon steaks (6-8oz. works best) 1 lemon, quartered 1 tablespoon butter 1 teaspoon soy sauce 1 teaspoon garlic powder Ok, so: Heat a large skillet over medium-low heat. Melt the butter in the skillet. When the butter is completely liquefied, add the soy sauce and garlic powder. Increase the heat to medium. Place the salmon in the skillet and cook 4 minutes on each side, or until well cooked. The fish will be thoroughly cooked when it flakes easily with a fork. Do not test doneness often or you will ruin the integrity of the filet. As the salmon is cooking, prepare the lemon. Cut the lemon in half. Cut one half of the lemon into four thin slices. Cut the other half of the lemon into four wedges. Wh...

"Gluten-free", "healthy", "low-calorie", and "high fiber" are buzzwords for some people, but run-away-scared terms for others. Let's try and find a happy medium. Here is a healthy, gluten-free recipe that tastes great and is, get this, a good dessert. What ya need: 6 cups of fresh raspberries 5 cups of fresh strawberries, stems removed 1/2 cup of cornstarch 1/2 cup of water 3/4 cup of granulated sugar 1/4 cup of whipping cream 2 teaspoons of confectioners' sugar 1/4 teaspoon of quality vanilla extract 3/4 cup of nonfat plain Greek yogurt Ok, so: In a blender, blend together the raspberries and strawberries until smooth. Push this mixture through a fine sieve into a large bowl. When you've pushed through all of the liquid and fine parts, add enough clean water to equal about 5 cups of liquid.  In a small bowl, mix the 1/2 cup of water with the cornstarch and the granulated sugar. Then, in a large saucepan, mix this mixtu...

*Guest Post!!!*  Hey guys! I’m Alysia a healthy living blogger over at Slim Sanity . At my site, you’ll find healthy recipes and snack ideas, along with some of the workouts that I complete day to day. Thanks to Bijoy, I get to share a great new dinner recipe with you all today! The dinners I make ordinarily revolve around a protein dish, paired with some kind of vegetable. Unless I’m planning on a long run the next day, veggies are the only carbs I serve. Not to say that grain carbohydrates are bad. In fact, they show up in my breakfast and lunches quite frequently. This is just a diet that I typically follow, because it works for me! Today’s recipe is for turkey cutlets, along with a side of seasoned steamed broccoli. It’s by far the best turkey cutlet recipe I’ve ever tasted. Ingredients: 4 turkey cutlets, tenderized 2 tablespoons horseradish     2 tablespoons spicy brown mustard 1 tablespoon brown sugar 1 cup black beans   ½ teaspoon garlic s...