Ingredient: lemon juice

Lemony White Beans & Bok Choy

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Lemony White Beans & Bok Choy
Inspired by a tasteofhome.com recipe, modified to make it vegetarian friendly.
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Prep Time 30 minutes
Cook Time 3 hours
Passive Time 2 1/2 hours
Servings
Ingredients
  • 1 cup dried white beans
  • 5 medium carrots scrubbed and cut into 1/4 inch slices
  • 4 cloves garlic 2 coarsely chopped and 2 minced
  • 3 sprigs fresh oregano
  • 1/2 tsp salt
  • 8 oz vegan ground meat
  • 2 1/2 tbsp olive oil
  • 2 bunches baby bok choy
  • 1/3 cup dry white wine
  • 2 tbsp lemon juice (juice of 1/2 medium lemon)
  • 1/3 cup freshly grated Parmesan cheese optional
Prep Time 30 minutes
Cook Time 3 hours
Passive Time 2 1/2 hours
Servings
Ingredients
  • 1 cup dried white beans
  • 5 medium carrots scrubbed and cut into 1/4 inch slices
  • 4 cloves garlic 2 coarsely chopped and 2 minced
  • 3 sprigs fresh oregano
  • 1/2 tsp salt
  • 8 oz vegan ground meat
  • 2 1/2 tbsp olive oil
  • 2 bunches baby bok choy
  • 1/3 cup dry white wine
  • 2 tbsp lemon juice (juice of 1/2 medium lemon)
  • 1/3 cup freshly grated Parmesan cheese optional
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Instructions
  1. Rinse beans and add to pot with 3 cups water and salt. Bring to boil. Reduce heat to simmer. Add 1 chopped carrot, chopped garlic cloves and 2 sprigs of oregano. Cook for 1-2 hours until beans reach desired tenderness. Drain beans, saving 1/4 cup broth.
  2. Trim off root end of bok choy. Coarsely chop leaves and cut stalks into 1/4 inch pieces.
  3. In large skillet, heat 2 tbsp oil over medium high temperature. Stir fry crumbled vegan meat for 3-5 minutes until browned and set aside.
  4. Add remaining oil and stir fry carrots and bok choy stalks for 5-7 minutes until tender but crisp. Add bok choy leaves, garlic and 1/4 cup wine. Cook for 2-5 minutes.
  5. Stir in vegan meat, beans, chopped oregano, remaining wine and bean broth. Reduce heat and simmer for 3 minutes. Stir in lemon juice.
  6. Sprinkle with Parmesan cheese and garnish with lemon and oregano sprig.

Fresh Tomato Sauce

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Fresh Tomato Sauce
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Servings
Ingredients
  • 4-6 lbs tomato Ripe
  • 2 Tbsp lemon juice or Red wind Vinegar
  • 1/2 tsp salt optional
  • 1 tbsp olive oil optional
Servings
Ingredients
  • 4-6 lbs tomato Ripe
  • 2 Tbsp lemon juice or Red wind Vinegar
  • 1/2 tsp salt optional
  • 1 tbsp olive oil optional
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Instructions
  1. Bring a large pot of water to a boil over high heat. Fill a mixing bowl with ice and water and place close to the stove. Also have a mixing bowl ready. Tomatoes will go from boiling water to ice bath the mixing bowl to blanch and remove the skin.
  2. Core out the stems from the tomatoes and cut a shallow “X” on the bottom of each tomato.
  3. Drop several tomatoes into the boiling water. Cook until you see the skin starting to wrinkle and split – for about a minute. Next move tomatoes from boiling water to the ice bath. When cooled move to the mixing bowl. When all are done empty the boiling water (you’ll use this for the sauce.) Next, use your hands or a paring knife to strip the skins from the tomatoes.
  4. If you like a smooth sauce, pulse tomatoes in a food processor in batches to the consistency you like and transfer to the large stockpot. If you like a chunkier sauce skip processing, roughly chop and place tomatoes in stockpot. Bring the tomato sauce to a simmer over medium heat. Continue simmering for 30 to 90 minutes, stirring occasionally, until the sauce reaches the taste and consistency you like. When finished cooking, stir in lemon juice or vinegar oil and salt. Add more lemon juice or vinegar to taste.
  5. This recipe freezes well. You can also be creative and add pepper and fresh garlic or herbs such as oregano, basil, parsley, etc. at the end of the cooking.

Italian Rotini Salad

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talian Rotini Salad
Easy side dish or lunch entree.
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Prep Time 15 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 8 oz Rotini whole wheat or gluten free
  • 1/4 cup olive oil
  • 1/4 cup pesto
  • 3 tbsp lemon juice
  • 1 cup garden peas
  • 1/4 cup red onion chopped
  • 1/4 cup Parsley fresh, chopped
  • 3/4 cup feta (or try tomato-basil)
  • 1 medium cucumber seeded and chopped
  • 1.5 cups tomatoes seeded and chopped
  • 1 jar marinated artichokes (6oz) drained and chopped
  • 1/2 cup kalamata olive halves
  • 8 oz chicken breast (free range) microwave until juice is clear and shred into bite size pieces
  • 1 tbsp Oregano dried
  • 1/2 tsp salt
  • Pepper to taste
Prep Time 15 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 8 oz Rotini whole wheat or gluten free
  • 1/4 cup olive oil
  • 1/4 cup pesto
  • 3 tbsp lemon juice
  • 1 cup garden peas
  • 1/4 cup red onion chopped
  • 1/4 cup Parsley fresh, chopped
  • 3/4 cup feta (or try tomato-basil)
  • 1 medium cucumber seeded and chopped
  • 1.5 cups tomatoes seeded and chopped
  • 1 jar marinated artichokes (6oz) drained and chopped
  • 1/2 cup kalamata olive halves
  • 8 oz chicken breast (free range) microwave until juice is clear and shred into bite size pieces
  • 1 tbsp Oregano dried
  • 1/2 tsp salt
  • Pepper to taste
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Instructions
  1. Cook the rotini according to package directions. Drain and rinse with cold water.
  2. Mix olive oil, pesto, lemon juice, oregano, salt, and pepper.
  3. Combine the rest of the ingredients in a large bowl. Add the oil pesto dressing and toss.
  4. Refrigerate for 3-4 hours. Serve over a bed of greens.

Kale Walnut Pesto

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Kale Walnut Pesto
All pestos are fast and easy to make. This one uses Kale but any leafy green or herbs can be used.
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Prep Time 10 minutes
Servings
Ingredients
  • 5 large kale leaves
  • 1/4 cup Nuts
  • 3 tbsp olive oil organic
  • 1 tbsp Walnut oil
  • 3 clove garlic
  • 1 oz Parmesan cheese grated
  • 2 tsp lemon juice
Prep Time 10 minutes
Servings
Ingredients
  • 5 large kale leaves
  • 1/4 cup Nuts
  • 3 tbsp olive oil organic
  • 1 tbsp Walnut oil
  • 3 clove garlic
  • 1 oz Parmesan cheese grated
  • 2 tsp lemon juice
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Instructions
  1. Cut kale leaves from stems and blanch in boiling water for 30 seconds.
  2. Quickly cool the kale in ice water.
  3. Drain the kale.
  4. Combine all the ingredients in a food processor and processuntil desired consistency is reached.
  5. Serve on crackers, pasta or use as a pizza sauce. Store in fridge or freeze for future use.

Mom’s Perfect Salmon

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Mom’s Perfect Salmon
This is the perfect go to meal for a quick work night dinner. Pairs easily with any side dish, low in calories and big on flavor.
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Prep Time 10 minutes
Cook Time 10 minutes
Servings
Ingredients
  • 1 lb salmon Wild Alaskan/Oregonian filets
  • 1/4 cup creamy dressing E.g. Annie’s Original Salad Dressing
  • 1/8 cup capers or tapenade
  • 1 tbsp olive oil
  • 2 tbsp dry white wine or water
  • 1 tsp lemon juice
  • 1 Parsley sprigs
Prep Time 10 minutes
Cook Time 10 minutes
Servings
Ingredients
  • 1 lb salmon Wild Alaskan/Oregonian filets
  • 1/4 cup creamy dressing E.g. Annie’s Original Salad Dressing
  • 1/8 cup capers or tapenade
  • 1 tbsp olive oil
  • 2 tbsp dry white wine or water
  • 1 tsp lemon juice
  • 1 Parsley sprigs
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Instructions
  1. Preheat a large pan over medium-high heat. Add oil. Sprinkle a few drops of water into the oil and when it sizzles, your oil is hot enough. Add fish, skin-side up, and cook for 1 minute. Turn fish. Cook for 1 minute. Add dressing, capers and reduce heat to simmer (low). Cover and cook for 10 minutes, checking frequently. Use a toothpick or fork to check the center of each filet. When redness is gone and fish flakes easily, it’s done. Sprinkle with lemon juice and garnish with parsley

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Copyright 2020 On Track Lifestyles. All Rights Reserved.

On Track Lifestyles
PO Box 13641
Florence, SC 29505

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(843) 580-4335 – Phone
(888) 803-4919 – Fax

info@ontracklifestyles.com

For Educational and Informational Purposes Only

The information contained on this blog, website, and related content (such as Instagram or Facebook posts) are of a general nature and intended as a self-help tool, for your own use. While all content is written by a registered dietitian and strives to provide only accurate, scientific-based information, your specific health needs may or may not apply to the content contained on this website and related content. It is not intended to diagnose or treat any specific medical condition.  All content is copyrighted, and must be used only with permission and citation to ontracklifestyles.com.  Neither Kitty Finklea, RDN, LD, Anita Longan, RDN, LD or On Track Lifestyles, LLC shall be liable for any direct, indirect, incidental, consequential, or other damages which may result from the information and content. Furthermore, you are advised to consult a licensed health care professional before starting any supplement, dietary, or exercise program. These statements have not been evaluated by the Food and Drug Administration. Products on this website or linked to this website are not intended to diagnose, treat, cure, or prevent any diseases.

By viewing this website or anything made available on or through this website, you are agreeing to accept all parts of this Disclaimer.

 

Copyright 2020 On Track Lifestyles. All Rights Reserved.