Two Sisters, One Kitchen

Quick, healthy meals by a loving team. See what’s cooking in J & K's kitchen!

Grapefruit Yogurt Bowl with Maple Walnuts October 17, 2012

Jamie says: I’m back from a wonderful family vacation to the New England area. It was an awesome trip. I went to a farm and milked a cow for the first time, saw family I haven’t seen in years at my cousin’s wedding, soaked up lots of U.S. history, and experienced a real fall with beautiful autumn leaves.

It’s also good to be back home in warm weather and to cook again. I think the maple syrup from up north inspired me on this one: Grapefruit Yogurt Bowl with Maple Walnuts. It’s so easy and delicious. You can make one, too. Here’s the step-by-step guide.

Grapefruit Yogurt Bowl with Maple Walnuts

Preheat oven to 350°F. Spray a pan with no-stick cooking spray. Pour walnuts in a pile on pan and drizzle with maple syrup. Use a spoon to evenly coat. Spread walnuts on pan. Bake for 12 minutes. Remove from heat. Use a spatula to remove from pan.

Bake walnuts with maple syrup

Use a microplane to grate grapefruit peel (rind). Set grated peel and grapefruit aside.

Use a microplane to grate grapefruit peel

Use a grapefruit knife to section grapefruit. Remove segments from grapefruit one by one. Discard extra membranes.

Use a grapefruit knife to segment grapefruit

Scoop yogurt into empty grapefruit half. Using a spoon, stir Greek yogurt- pressing spoon on the grapefruit to release juices into the yogurt.

Stir Greek yogurt into the empty grapefruit half

Top yogurt in grapefruit with grapefruit segments, grated grapefruit peel, and maple walnuts. Enjoy!

Top with grapefruit segments, grated peel, and maple walnuts

Grapefruit Yogurt Bowl with Maple Walnuts

Ingredients:

  • no-stick cooking spray (PAM)
  • 12 walnut halves
  • 1 Tbsp maple syrup
  • 1/2 medium red grapefruit
  • 4 oz non-fat (0%) plain Greek yogurt (Chobani)

Directions:

  1. Preheat oven to 350°F. Spray a pan with no-stick cooking spray. Pour walnuts in a pile on pan and drizzle with maple syrup. Use a spoon to evenly coat. Spread walnuts on pan. Bake for 12 minutes. Remove from heat. Use a spatula to remove from pan.
  2. Use a microplane to grate grapefruit peel (rind). Set grated peel and grapefruit aside.
  3. Use a grapefruit knife to section grapefruit. Remove segments from grapefruit one by one. Discard extra membranes.
  4. Scoop yogurt into grapefruit half. Using a spoon, stir Greek yogurt- pressing spoon on the grapefruit to release juices into the yogurt.
  5. Top yogurt in grapefruit with grapefruit segments, grated grapefruit peel, and maple walnuts. Enjoy!
  • Nutrition note: This healthy breakfast gives a nice protein punch from the walnuts and high-protein Greek yogurt and is rich in vitamin C from the grapefruit (over 100% of the daily value in one medium half). For more grapefruit nutrition visit the Florida Department of Citrus.
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Salmon Salad with Grapes, Walnuts, Celery, and Onion October 3, 2012

Jamie says: You know something is good when you crave it again the next day- like this Salmon Salad with Grapes, Walnuts, Celery, and Onion. I made it for lunch for me and my Mom two days in a row.

And it’s hard to believe that only one can of salmon made so much (when all the additional ingredients were added, of course). It reminded me of how when I was little my Grandma fed a bunch of us kids and my parents on one or two cans of tuna. She just kept adding ingredients and it turned out to be a filling and memorable lunch.

Salmon Salad with Grapes, Walnuts, Celery, and Onion

The contrasting textures and flavors gave this salad an extra punch.

Sweet, crunchy, and omega-3-rich ingredients

It was quite simple to make and works perfectly over a salad, in a sandwich, or on crackers.

This versatile salmon salad is perfect on bread, over lettuce, or on crackers

Salmon Salad with Grapes, Walnuts, Celery, and Onion

Ingredients:

  • 1 can (6 oz) pink wild Alaskan canned salmon (Bear & Wolf)
  • 1 cup grapes
  • 2 thin slices onion
  • 2 celery stems
  • 12 walnut halves
  • 1 tsp extra virgin olive oil

Directions:

  1. Drain juices from salmon. Scoop salmon into a large bowl.
  2. Cut grapes in half. Chop onion and celery. Gently crush walnut halves. Add ingredients to salmon along with extra virgin olive oil. Stir to mix. Enjoy!

Serving suggestion: Serve over lettuce, on bread, or on crackers.

Serves: 2

  • Nutrition note: Heart-healthy omega-3s are not easy to come by in nature; this salad has omega-3s coming from the salmon and the walnuts. Go Salmon Salad!
 

Loaded Potato with Greek Yogurt, Shredded Cheddar, and Bacon October 1, 2012

Jamie says: It’s been a busy last few weeks between job applications, interviews, packing, cooking, exercising- and wrapping up the pilot program at work. I was so excited to distribute my Vet HEALTH 2012 Special Edition Cookbook & Guidebooks to the Vets. I also created a cookbook/guidebook to be distributed in future years to come and developed a manual for the next program coordinator(s). I also had my first book signing which was exciting. (I also asked the Vets to sign my book.)

For busy days and nights, a quick dinner (with enough leftovers for lunch) is a must. On one of those nights I made…

Loaded Potato with Greek Yogurt, Shredded Cheddar, and Bacon

I loved how this microwave meal was ready in minutes and was exploding with flavor. I was excited to have the other half for lunch the next day at work.

This potato was cooked in minutes in the microwave

Loaded Potato with Greek Yogurt, Shredded Cheddar, and Bacon

Ingredients

  • 1 medium/large Idaho potato
  • 6 oz 0% fat plain Greek yogurt (Chobani)
  • 1/4 cup reduced fat (2%) shredded cheddar cheese (Kraft)
  • 2 slices bacon (Oscar Mayer Center Cut Original)
  • 1/4 tsp dried parsley (Publix)
  • dash sea salt

Directions:

  1. Wash potato and use a fork to pierce holes in it. Wrap potato in a very damp paper towel. Microwave for about 5-6 minutes or until soft and cooked throughout.
  2. Cut bacon into 1 inch pieces and place on a microwave-safe plate. Microwave for about 2 minutes or until crispy and cooked throughout.
  3. Cut potato in half. Scoop Greek yogurt on top of each half and top with shredded cheese, bacon pieces, parsley, and salt. Enjoy!

Servings: 2

  • Nutrition note: Use 0% fat Greek yogurt and reduced fat shredded cheese to cut back on the saturated fat, total fat, and calories. Added bonus- Greek  yogurt adds lots of good for you nutrients like calcium, protein, and probiotics.