Eating Free Blog

This recipe uses the Peruvian power food pichuberry, an anti-inflammatory and anti-aging  superfruit. Ingredients: 1/12 cups oatmeal flour 3/4  cup almond flour 3 teaspoons baking powder 1/4  teaspoon salt 1/4 cup apple sauce 1/4 cup coconut oil 1/2 cup agave 2 eggs 3/4 cup milk 1 cup pichuberries, halved Coconut oil cooking spray Tools: 1…

Ingredients: 1 tablespoon olive oil 2 cloves garlic, minced 1 small white onion, chopped 1 handful fresh basil, chopped 1 – 28 oz. can “Tuscano” Marinara Sauce (Trader Joes brand) 2 – 18 oz. tubes organic (non-GMO) polenta (Trader Joes brand) 3 oz. parmesan cheese, grated Olive oil cooking spray Equipment: 9” x 13” baking…

This hearty Andean soup is a power food powerhouse. Loaded with nutrients from Peruvian superfoods cilantro, purple potatoes and quinoa, this soup is both colorful and flavorful. Ingredients 1 bunch cilantro leaves 32 fluid ounces vegetable or chicken broth 1 Tbsp. olive oil 1 medium onion, chopped 5 cloves of garlic, chopped 3 celery sticks,…

Ingredients: Topping – 1/3 cup panko bread crumbs 1 Tbsp unsalted butter, melted Mac ‘n’ cheese – 8 oz whole wheat macaroni 1 Tbsp unsalted butter 1 ½ Tbsp flour 1 tsp powdered mustard 2 ½ cup 1% milk ½ cup (3 oz) shredded reduced-fat sharp cheddar cheese ½ cup grated Parmesan cheese ½ cup…

Ingredients 1/3 cup chopped 33%-less-sodium ham (3 ounces) 1/2 cup shredded low-fat Jarlsberg cheese (2 ounces) ¼ tsp black pepper 1/8 tsp salt 3 large egg whites 2 large eggs Cooking spray 1/2 cup finely chopped onion 1/2 cup finely chopped bell pepper 1/2 cup (1-inch) slices asparagus 1/4 tsp Italian seasoning Directions Preheat broiler….

Ingredients Eggplant: 2 large eggs, lightly beaten 1 Tbs water 2 cups whole-wheat panko (Japanese breadcrumbs) ¼ cup (1 ounce) grated fresh Parmigiano-Reggiano cheese 2 (1-pound) eggplants, peeled and cut crosswise into ½ inch thick slices Cooking spray Filling: ½ cup torn fresh basil ¼ cup (1 ounce) grated fresh Parmigiano-Reggiano cheese ½ tsp crushed…

Fried Black Rice Serves 6 Ingredients 4 cups black rice, cooked 1 bunch scallions, diced and divided (green and white) 1 red bell pepper, diced 2 Tbsp. olive oil 3 eggs 1 Tbsp. ginger, crushed 1 Tbsp. garlic, crushed 2 Tbsp. soy sauce Directions Whisk eggs together and cook over medium-high heat to make an…

Polenta is a delicious cornmeal dish that can be served as a side or with a main dish. Here I used it in place of pasta for a quick and hearty weekday meal. Polenta Health Benefits Even though corn is one of the healthiest, low calorie foods – it’s a good idea to rotate and…

Ingredients 2 cups water Pinch of salt 1 cup applesauce 2 cinnamon sticks ¼ cup dry quinoa ¼ cup dry oatmeal ¼ cup dry barley Directions: Boil two cups of water with a pinch of salt. Add applesauce and cinnamon. When the water boils add the grains. At a low heat cook for about 10-15…

I was recently in Greece and had several amazing baked feta dishes. Each of the dishes I had slightly differed from one to the next so I decided to create a delicious dish that encompassed the flavors of the Mediterranean. I have recreated the baked feta dish based on my recollection of its wonderful smells…