Mini Meatloaves

• 1 egg
• 3/4 cup milk
• 1 cup shredded Cheddar cheese
• 1/2 cup quick cooking oats
• 1 teaspoon salt
• 1 pound ground beef
• 2/3 cup ketchup
• 1/4 cup packed brown sugar
• 1 1/2 teaspoons prepared mustard

Directions

1. Preheat oven to 350 degrees F (175 degrees C).
2. In a large bowl, combine the egg, milk, cheese, oats and salt. Add the ground beef, mixing well, and form this mixture into eight miniature meatloaves. Place these in a lightly greased 9x13 inch baking dish.
3. In a separate small bowl, combine the ketchup, brown sugar and mustard. Stir thoroughly and spread over each meatloaf.
4. Bake, uncovered, at 350 degrees F (175 degrees C) for 45 minutes.

GAZPACHO SOUP

A great idea to keep it light and satisfying.

3-4 Medium to Large Tomatoes
1/2 medium Cucumber
1 Bell Pepper any color
1 Tablespoon Apple Cider Vinegar
1 Garlic cloves
1 Shallot
1/2 Cilantro
2 Limes
2 Tablespoon Extra Vinegar Olive Oil
1 Cup Ice Water
1/2 Tablespoon Chili Flakes
Salt and Pepper to taste

Core the tomatoes and dip them in boiling water for 1 minute to blanch them. Transfer the tomatoes into iced water so that the skin can be removed easily. Dice the tomatoes and put them in a food processor.
Set aside 1/3 of the peppers and cucumber. Add the remaining ingredients and blend until smooth. Chop the peppers and cucumber and stir them in the soup. Enough for 2 portions

Ginger Miso Yam Wraps

Serves 4

• 2 small yams or sweet potatoes (1 lb.)
• 2 Tbs. white miso paste
• 1 Tbs. smooth peanut butter
• 2 Tbs. finely chopped shallot
• 1 Tbs. minced fresh ginger
• 2 cloves garlic, minced (2 tsp.)
• 1 cup frozen shelled edamame
• 1/4 tsp. cayenne pepper
• 6 oz. firm silken tofu, crumbled (1 cup)
• 2 Tbs. chopped cilantro
• 8 collard green leaves, stems removed

Directions

1. Preheat oven to 400°F. Cut thin slice off both ends of yams, and poke skins with knife in several places. Bake 50 minutes, or until soft, turning once. Halve yams, and scoop flesh into bowl. Mash in miso and peanut butter.

2. Meanwhile, coat skillet with cooking spray, and heat over medium heat. Sauté shallot, ginger, and garlic 3 minutes, or until soft. Add edamame, 1/4 cup water, and cayenne; cook 3 minutes more. Remove from heat, and stir in tofu,cilantro, and yam mixture. Cool.

3. Place 1 collard green leaf on work surface. Spoon 1/3 cup yam mixture in center of leaf. Roll bottom edge over mixture; tuck in sides. Roll up to top edge. Place, seam-side down, and repeat with remaining ingredients.

Nutritional Information

Per serving (2 rolls): Calories: 179, Protein: 10g, Total fat: 5g, Saturated fat: 1g, Carbs: 25g, Cholesterol: mg, Sodium: 302mg, Fiber: 5g, Sugars: 8g

From: Eat Live Be well

Socca Pizza

Recipe courtesy of Amy Green

1 cup garbanzo bean flour (chickpea flour)
1 ½ cups cold water
1 tablespoon extra-virgin olive oil
½ teaspoon kosher salt

*Plus whatever you love to put on your pizza

To make the batter, combine the garbanzo bean flour, water, olive oil, and salt in a blender and blend on medium speed for 20 to 30 seconds until thoroughly combined and smooth. Put the batter into the refrigerator until ready to use.

Rub a 12-inch cast iron skillet with a thin layer or oil. Place the pan in the oven and preheat oven to 475f.

When the oven is preheated, carefully add 1 tablespoon of unsalted butter (we use olive oil) to the cast iron pan while it’s still in the oven. Once the butter has melted, carefully remove the cast iron skillet from the oven. Pour the batter into the pan. It should sizzle.

Bake for 15 to 20 minutes, until the top of the socca has started to lightly brown in places.

Spread the desired amount of sauce on the baked pizza crust. Top with cheese and other toppings. Return the pizza to the 475f oven for 10 to 15 minutes, until the cheese has melted and toppings are cooked through.

If you’re using pesto or bruschetta, remove the skillet from the oven and carefully flip the socca. Return to oven for 10 minutes. Remove from oven and spread with pesto and bruschetta.

Let the pizza rest for 5 minutes before serving and slicing.

Yield: 1 (12-inch) pizza

Cookie Dough Milkshake-Protein Shake

Yield:  Serves 2 large smoothies

I call this a milkshake, but really it’s a super amazing protein-packed smoothie.

2 cups unsweetened non-dairy milk (we use almond milk)
1 tbsp vanilla
2 tsp unsulphured molasses
1/3 cup shelled hemp hearts
5-6 soaked and pitted medjool dates
2 tbsp chia seeds
4 tbsp almond butter (sunflower seed butter works too)
3-4 ice cubes depending on the strength of your blender

Combine all ingredients in your blender and blend until smooth. I like to add ice cubes to my smoothies; you may need a high-speed blender if you choose to do so.

From-http://www.sheletthemeatcake.com/

Monday Morning Shake!

It's Monday...and I need to get into working out mode. I decided to come up with this shake. It's now tried, tested, and tasty.

Mix in whatever amounts you want (I did not measure-classic me).

Coconut Milk Unsweetened
Chocolate Protein Powder
A Banana
4 Strawberries
A handful of Spinach

I threw it in my Magic Bullet. You can easily take it on the road for shakes.

Enjoy :)

Contest Starts Now! February Addition!

Every month we will be holding a contest for the best recipe. Favorite Recipes will be based on likes or comments between facebook and blogspot.

We would love to have some input on what you pack in your lunch kit so please feel free to send your recipes to skyhighrecipes@gmail.com :)

Happy Monday! :)

Lemon Drop Chicken Wings-Happy Super Bowl!

• 1/2 cup vodka 
• 1/4 cup fresh lemon juice 
• 3 tablespoons sugar 
• 1 tablespoon olive oil 
• 1 teaspoon salt 
• 1/4 teaspoon freshly ground black pepper 
• 2 1/2 pounds chicken wings, tips trimmed off 

Preparation

1. 1. In a large bowl or resealable plastic bag, combine vodka, lemon juice, sugar, olive oil, salt, and pepper. Stir to dissolve sugar and salt. Add the chicken wings and mix to coat. Cover bowl or seal bag and refrigerate for 2 to 4 hours.
2. 2. Preheat oven to 400°. Line a 9- by 13-in. baking pan with two layers of foil. Arrange the chicken wings in a single layer in the pan, and pour the marinade evenly over all. Bake until meat is well browned and pulling away from the bone, about 1 hour and 15 minutes. Serve hot or warm.

From www.health.com

Top 10 Antioxidants

Antioxidants are nutrients our bodies crave to help the body repair and heal. They help us prevent any damage from toxins and environmental stress. Working in the aviation industry and subjecting ourselves to higher free air radicals that normal forces us to increase our antioxidant levels. Minimizing damage to our cells can also help protect and prevent us from acquiring age related diseases.


These are the top 10 antioxidants you can incorporate into your diet


Vitamin C-Oranges, kiwis, strawberries, black currants, mangos, spinach, broccoli, and capsicum.


Vitamin E-Whole grain products, wheat germ, egg yolks, vegetable oil, nuts, peanut butter, seeds, avocado, and liver. 


Beta-Carotene-Carrots, tomatoes, sweet potatoes, cantaloupe, mangos, apricots, winter squash such as pumpkin, spinach, lettuce, broccoli, and parsley. 


Selenium-Seafood, lean meat, brewer’s yeast, and whole grains. It is also found in offal, which is the organs, tail, feet and heads of animals.


Lutein-Dark leafy green vegetables, such as kale, spinach, collards, and some lettuces.  Other sources of lutein include egg yolks, corn, green peas, green beans, broccoli, cabbage, brussel sprouts, kiwi, and honeydew. 


Lycopene-Very high in tomatoes and can also be found in grapefruit and watermelon.


Anthocyanins-Grapes, berries, eggplant and red cabbage.


Coenzyme Q 10-Seafood, organ meats, especial heart, chicken and beef.

Alpha Lipoic Acid (ALA)- Spinach, brewer's yeast, red meat, and liver.

Flavonoids-tea, green tea, red wine, fruit (citrus), grapes and apples.

Gluten Free Pita Recipe

ingredients

---

• 1 package yeast
• 1/2 cup warm water
• 1 teaspoon sugar
• 1 1/2 cups brown rice flour
• 1/2 cup tapioca flour
• 1 cup sorghum flour
• 2 teaspoons xanthan gum
• 1 1/4 teaspoons salt
• 1 cup warm water
• 1 egg, or 1 T. ground flaxseed mixed with 3 T. warm water

How to make it

---

• Dissolve yeast in 1/2 cup warm water. Add sugar and stir until dessolved. Let sit for 10-15 minutes until water is frothy.
• Combine flours, xanthan gum and salt in large bowl using a HEAVY-DUTY mixer (Kitchen Aid or equivalent). Pour in yeast mixture and egg (or egg substitute) and mix on medium speed using paddle attachment.
• Slowly add 1/2-1 cup warm water and mix on medium for 2 minutes. Add enough water so that dough is soft and tacky, not liquid.
• Coat large bowl with vegetable oil and place dough in bowl. Turn upside down so all dough is oiled. Allow to sit in warm place for about 2-3 hours or until it has increased in size.
• Preheat oven to 500 degrees. Using bottom rack of oven, place baking sheet in oven as it preheats.
• Pinch off 12 small pices of dough and place pieces on floured surface.
• Roll each into a circle, about 5-6 inches across and 1/4 inch thick.
• Place several circles on preheated baking sheet and bake for 4 minutes until bread puffs up. Turn over and bake for additional 2 minutes.
• Remove each from baking sheet with spatula and gently push down each puff. Repeat with the rest of the raw dough. Serve immediately or freeze pita in a plastic storage bag for up to a month.

From www.grouprecipes.com

Stuffed Pita

Stuffed pita pockets are easy, and there are some smaller ones available, perfect for little hands to manage.  Try out a wrap too!  Fill with any of these:

• healthy hummus or bean dip and grated carrot
• cottage cheese (pressed or regular) and sweet corn
• chicken or turkey slices with spinach, apple butter and mustard
• tuna and sweet corn and a little salad dressing of your choice
• tuna/salmon mayonnaise and sliced or chopped cucumber
• cheese and red pepper

From www.sweetspot.ca

Som Tam

Green papaya salad is the most popular salad in Thailand and is commonly sold in street stalls, especially in the North of the country. This refreshingly tart and healthy salad is traditionally made in a mortar (som tam means "sour pounded"), but this recipe uses a more Western-kitchen-friendly method. Often spelled som tum. Called tam mak hoong in Laos.

4 servings

Ingredients

• Green (unripe) papaya (see note) -- 1 (about 1 pound)
• Garlic, minced -- 2 cloves
• Thai red chilies, minced -- 2
• Palm or brown sugar -- 2 tablespoons
• Dried shrimp (optional) -- 2 teaspoons
• Lime juice -- 2 tablespoons
• Fish sauce -- 2 tablespoons
• Long beans or green beans, cooked and cut int 1-inch lengths -- 1/2 cup
• Tomatoes, seeded and chopped -- 1/2 cup
• Roasted, chopped peanuts -- 1/4 cup

Method

1. Peel the papaya and cut it in half. Scoop out any seeds and the white coating on the inside of the seed cavity. Using the large holes of a grater or the julienne attachment of a food mandoline, grate or julienne the papaya.
2. Add the garlic, chiles, palm or brown sugar, dried shrimp, lime juice and fish sauce to a large bowl and mix together to dissolve the sugar. Taste, and adjust seasonings. You want a nice balance of sour, sweet, salty and spicy.
3. Add the beans and tomatoes and stir them into the sauce, pressing down on them lightly to slightly bruise the beans and release the tomato's juice.
4. Add the papaya, toss well and adjust seasoning. Garnish with the peanuts and serve chilled or at room temperature with a side of sticky rice.

From http://www.whats4eats.com/salads/som-tam-recipe

Quick and Easy Rice Cake Snacks

This is not so much a recipe as an easy snacking idea. Bag of Rice Cakes (really just a means to get the food in your mouth, you can substitute Corn Cakes, crackers or anything else you can think of), an avocado, firm tomato (the firmer the better. Remember you will be cutting it with a plastic knife haha), and pepper. Smear some avocado on a rice cake and layer with sliced tomatoes, top with pepper and eat. It's yummy, EASY TO PACK, and you are getting some fresh veggies. Nice boost for the mid flight slump.


* You could also add in some goat cheese and cucumbers or whatever your tummy desires :)


From my long time friend K.O.

Shanibars

Ingredients

• 1 cup chopped dates
• 3/4 cup peanut butter
• 1/2 cup flaked coconut
• 3 tablespoons unsweetened cocoa powder
• 1 pinch salt (optional)

Directions

1. Place the dates, peanut butter, coconut, cocoa powder and salt into a food processor. Cover, and blend until smooth, about 4 minutes. The mixture will be very sticky.
2. Press the mixture into a loaf pan lined with waxed paper. Refrigerate for 30 minutes. Remove the chilled mixture from the pan and slice into 6 bars. Wrap each bar in foil and refrigerate until serving.

By Wicked Creations

Fish Taco's with Pineapple Jicama Slaw

(Ps... sooooo good and honestly best served cold. Perfect for all you spending lunch and dinner time in the air!!!!!)
taken frem Clean Eating Magazine)
(serves 2, makes 4 tacos total)

2 tbsp coriander seeds
2 tbsp cumin seeds
2 boneless, skinless mahi mahi fillets
4 corn tortillas
SLAW
1 cup fresh, diced pineapple
1 cup julienned jicama
1 green chile or jalapeño pepper, seeded and minced
1/3 cup thinly sliced scallions
1 lime, juiced and zested
1 tbsp unseasoned rice vinegar
2 tbsp chopped fresh cilantro
2 tbsp chopped fresh mint
INSTRUCTIONS:
1.Prepare slaw: In a medium bowl, add all slaw ingredients. Toss to combine.
2.Preheat grill to medium.
3. Gently crush coriander and cumin seeds with a rolling pin. Place onto a large plate.
4.Rinse fish and pat dry with paper towels. Gently press both sides into seed mixture and place fish on baking sheet and onto grill, cover and cook for 10 minutes, or until fish is just opaque at the centre and flakes easily with a fork. 5.Warm tortillas on grill for 1 to 2 minutes per side. and assemble tacos,

Nutrients per 2 tacos (2 tortillas, 4 oz fish, 1 cup slaw): Calories: 231, Total Fats: 3.5 g, Sat. Fat: 0.5 g, Omega-3s: 190 g, Omega-6s: 410 g, Carbs: 25 g, Fiber: 8 g, Protein: 7 g, Sugars: 10 g, Sodium: 132 mg

From Jen Katyi

Chickpea of the Sea Sandwich

adapted from The Kripalu Cookbook. Makes two sandwiches

1 can of chickpeas, drained and rinsed
1/4 cup mayonnaise
1 tablespoon whole grain mustard
1 1/2 tablespoons umebochi vinegar
2 teaspoons celery seeds
1/4 cup chopped celery (about one rib)
2 tablespoons sliced scallions (about two scallions)
a few turns of the peppermill
a pinch of cayenne pepper (optional)

four slices whole grain bread or any type of gluten free bread
a few lettuce leaves, washed and dried well

Place chickpeas in the bowl of a food processor and pulse two or three times to roughly chop. Add remaining ingredients and pulse two or three times more to incorporate.

Lay out the bread and place the lettuce leaves on two slices. Spoon on the Chickpea of the Sea and top with the other slice of bread. Cut in half and enjoy!

Caprese Sticks

makes 12 cocktail-sized or 6 chopstick-sized skewers

12 cocktail picks (I used 6 chopsticks)
1 cup small fresh mozarella balls
1/2 cup cherry tomatoes
1/4 cup sun-dried tomatoes
1/2 bunch fresh basil leaves
Sea salt and extra virgin olive oil (optional)

Arrange mozzarella balls, both kinds of tomatoes, and basil leaves onto cocktail picks, mixing and matching in varied combinations. Before serving, sprinkle with sea salt and a quick drizzle of olive oil, if desired.

Veggies Stored in Dip

Having the dip on hand makes the traditional vegetable snack a bit more fun and packs a little more punch for our palates. Any extra dip can simply be added to for the next day when you refill your jar!

Broccoli and Feta Pasta Salad

serves 4

1 pound mixed tri-color pasta-I prefer brown rice pasta (celiac)
1 head broccoli, chopped into florets
8 ounces feta cheese
1/2 cup Kalamata olives, pitted and chopped
2 tablespoons olive oil
1 tablespoon red wine vinegar
Salt and pepper

Cook the pasta and drain. Cook the broccoli in a heavy frying pan with a little olive oil over medium heat until crisp-tender - 5-7 minutes. Toss with cooked pasta and olives.

Crumble the feta cheese into the pasta. Whisk the oil, vinegar, and salt and pepper and toss with the pasta.

Super Healthy Honey Banana Shake

1 cup of pure water
1 big scoop of vanilla Whey Powder
3/4 cup of natural yoghurt
1 banana
1 tsp of flax-seed oil
2 tsp of honey
1 tsp spirulena

Oatmeal Meal Replacement Shake

1 cup dry measure oatmeal, cooked in water and cooled
2 scoops vanilla protein
3 dashes cinnamon
1/8 c sugar free maple syrup or equivalent amount brown sugar replacement
1 tbsp chopped almonds (or flaxseed oil or natural peanut butter)
12 oz. water or any type of milk


Again try freezing this before traveling :)

Protein-Carb Almond Blaster

2 scoops Vanilla Whey Powder
10-12 oz of skim milk/soy/hemp/almond or coconut
1.2 cup of dry oatmeal
1.2 cup of raisins
12 shredded almonds
1 tbsp of peanut butter.

Freeze before bringing on the road. The Magic Bullet Cups work lovely!!!

Guacamole Dip and Tahini Dip

Southwestern Chicken Wraps

 Serving Size 4

Roasted Pepper Tortillas,
1 pack Southwestern "pre-cooked" chicken breast slices (easy way out)
1 can Black beans (drained)
1 can Corn (southwestern style) (drained)
1 can Rotel -mixed chilies and tomatoes (drained)
1 bag Cheese (shredded)
1 bag Spinach
1 Avocado
1 Cilantro (bunch)
1 Ranch dressing (small)
Start layering the tortilla with Spinach, Chicken, Corn, Beans, Rotel and small amount of Ranch. Add the cheese, Avocado slices and Cilantro

Paleo Breakfast

You can make these up ahead of time and bring them cold on the road or warm them up in your hotel room :)

My Favorite-Greek Quinoa Salad

Quinoa (pronounced keen-wah) is a grain-like crop that has a long history originating in South America, all the way back to the Incas who believed the crop to be sacred. It cooks much like rice or couscous and has a similar texture and versatility. This recipe makes a great lunch salad or side salad.

Ingredients

• 3/4 cup uncooked quinoa, rinsed and drained
• 1 1/2 cups water
• 2 plum tomatoes, chopped
• 1 cup shredded spinach
• 1/3 cup red onion, finely chopped
• 1/2 cup marinated & quartered artichoke hearts, drained
• 2 tbsp. olive oil
• 2 tbsp. lemon juice
• Salt/pepper
• Crumbled feta cheese

Instructions

In a small saucepan, combine quinoa and water. Bring to a boil and then reduce heat to a simmer. Simmer for 15 minutes or until liquid is absorbed. Place quinoa in a large salad bowl.

Prepare your vegetables; you can easily shred the spinach by placing several leaves on top of each other and slicing with a sharp knife. Add the artichokes and vegetables to the quinoa; stir to combine. In a small bowl, whisk together the lemon juice and olive oil and pour over the salad. Stir to combine and season with S/P. Sprinkle with feta cheese and serve.


Time-Approx 30 Minutes


This fits easily in any tupperware dish and can be kept on ice until eaten. It's delish and has all the nutrients you could ask for with lots of protein from the Quinoa and Spinach :)