Russet Potato, onion & goat cheese bake

In my quest to eat less meat, get more potassium and eat cleaner this week, I searched for healthy recipes using Russet potatoes and onions. I wanted something more substantial than salad. I didn’t find anything to my liking, so I made my own recipe, tested it out and voila! The recipe is an example of when “necessity becomes the mother of invention.”

One Russet potato has about 79 cal. It has 0.1 g of fat, zero cholesterol, packed with potassium, vitamin B6 and has considerable vitamin C and magnesium.

It’s got 18 g of carbohydrates and 1.3 g of dietary fiber. Of the total carbohydrate 0.6 g is sugar. 2.1 g is protein.

So if you don’t add tablespoons of oil, butter, duck fat, bacon grease or sour cream Russet potatoes are quite healthy. They come from the earth and taste delicious. I know that when you add heaps of butter or oil or salt things taste great! But I didn’t want heaps of fat, just great taste.

I used 2 tablespoons of olive oil for six Russet potatoes and two yellow onions.

Also worth noting is that this recipe is very cost-effective and inexpensive. You can get 5 pounds (15-20 potatoes) of potatoes for about $3-$5 and a bag of onions (8-10 onions) for anywhere between $1-$3. Store both your onions and potatoes in a cool dark well ventilated place. Don’t let your potatoes or onions remain in a warm plastic bag.

Ingredients:

6 russet potatoes sliced crosswise
2 medium yellow onions, diced
2 tablespoons olive oil or vegetable oil of your choice
1 tablespoon Salt and pepper, each
Half teaspoon hot mustard powder
Half teaspoon dried tarragon
Juice of 1/2 fresh lemon
Quarter cup crumbled goat cheese
Quarter cup frozen peas

Directions:

  1. Clean and slice your potatoes. Place in boiling water for 10 minutes. Remove and drain.
  2. Chop onions then sprinkle salt on them. SautΓ© in half of the oil for 5-8 min over medium heat.
  3. Preheat your oven to 375Β°.
  4. In a glass or corningware baking dish drizzle some oil and layer potatoes. Sprinkle with salt, pepper and frozen peas.
  5. Drizzle rest of oil. Layer with more potatoes and a thin layer of the onion mixture. Then another layer of potatoes, then goats cheese mixture.
  6. Continue layering until potatoes and onion mixture is finished. Topped with freshly squeezed lemon juice. Cover.
  7. Bake for 35 minutes in a 375Β° oven.

 

Rinse and scrub six Russet potatoes. Photography by Serena Alibhai.

 

Slice potatoes crosswise. Photography by Serena Alibhai

 

Boil potatoes slices for 10 minutes. Photography by Serena Alibhai

 

Drain boiled potatoes. photography by Serena Alibhai

Now, cook your onions. I like to season the onions very well because potatoes need a lot of seasoning. And we will be layering this onion mixture in between our potato slices to bake.

 

Add salt to your chopped onions before frying.
Season your onions well.
Olive oil, then layer potatoes.
Add frozen peas. Photography and recipe by Serena Alibhai
Layer cooked onions onto potato slices. Photography and recipe by Serena Alibhai
Light sprinkling of goat cheese.
Top with squeeze of fresh lemon.
Cover and bake.
Serve after 35 minutes.

The goat cheese and lemon add flavor and if you would like to add more toppings try a dollop of Greek yogurt and salsa.

This would go great with a lentil casserole, yellow split pea soup, or baked stuffed portobello mushrooms.

What is your favorite way to cook Russet potatoes?

xxSerena

Four nutrient deficiencies for people with high blood pressure

Lifestyle changes to diet and activity can help regulate blood pressure.


To get natural sources of omega-3 fats eat sardines with avocado over greens. Squeeze some lemon on top and enjoy!

Or eat wild fatty fish.

Photography by Rizwan Alvi @rizwanalvifoto


For natural sources of magnesium eat lots of green leafy vegetables and nuts.

To increase potassium through your diet eat bananas, potatoes, mushrooms and spinach!

Photography by Rizwan Alvi @rizwanalvifoto

And remember to eat in moderation. Listen to your body when it comes to filling your stomach. Over eating leads to an accumulation of fat, which is not good for your blood pressure.

What are your favorite omega-3 fatty acid foods, potassium foods and magnesium foods?

xxSerena

19 health benefits to drinking green tea

I do feel drinking green tea has had a positive impact on my health. Drinking green tea in the mornings before eating or drinking anything else did make my body feel good.

  
For me it wasn’t the least bit addictive. I actually forced myself to drink it because I could feel the benefits.

There are so many good quality green teabags available these days. So not is it only healthy, but easy to get. 

When I go to my favorite Japanese restaurant I always order green tea.

  
  
Do you drink green tea or believe in its benefits? If so, what kind do you prefer?

xxSerena 

Make your life inspiring

I read something “pretty cool” (thx Miley Cyrus) yesterday.

Here it is:

  
I think this is an important one for the vitality section of Serena Glow!

Your life is a message. What you decide to do with that life, and that means how you decide to earn a living, can inspire those around you. So make it worth something.

Believe in what you live.

Do you? 

I know you do. Maybe not right now, but you were preparing to live your life in this way soon. Maybe you already do it in small ways. Maybe you want to do it more. What’s your story?

xxSerena 

Why are bananas and yogurt a healthy combination?

Both yogurt and bananas on their own are so delicious! And of course when you eat them together they taste delicious also.

 

Photography by Rizwan Alvi
  
Healthy fruit yogurt dip. Photography by Rizwan Alvi
  
Photography by Rizwan Alvi
  

 

Some people like their yogurt fancy. Photography by Rizwan Alvi
 
No matter how fancy (or expensive) your yogurt, however, there are so many health benefits!

  
And couple you’re healthy yogurt with bananas, and you get more nutritional benefits.

  
Is yogurt and banana a combo you do and enjoy? What are other yogurt or banana combos you like better?

xxSerena 

 

Three recipes for juice vitamin boosters this season

The natural vitamins and antioxidants in fruits and vegetables can boost your immunity. Remember that fruits and vegetables come directly from the earth. So while taking vitamins from a bottle is convenient, when you can, stick to whole natural foods.

For example, take this pineapple, carrot and ginger juice:

 

Pineapple, carrot and ginger juice. Photography by Rizwan Alvi
  
Photography by Rizwan Alvi
 
Depending on your taste buds, here are some more recipes that can boost your immunity for this winter season:

  
Do you believe that a homemade juice can boost your immunity?

xxSerena 

Sloppy Joe eggs with avocado, another eggcelent post workout meal

There are minimal carbs in this post workout meal. We start by cooking the eggs with tomatoes and onions. Then we top with feta and ripe avocado. You can eat this with toast or leave it carb free.

Begin by prepping your vegetables. You can use anything you’d like here, mushrooms or peppers. We used tomatoes and onions.

 

Wash and prep your ingredients. Photography by Rizwan Alvi
   
Season your eggs with salt, pepper or fancy salt-and-pepper!

   
    
   
Pour your eggs over your cooked tomatoes and onions.

   
   
Now for the sloppy Joe part! Stir your eggs gently to create a scramble. Top with feta & avocado.

   
   
Choose your favorite hot sauce and enjoy this delicious meal. You earned it! It’s packed with healthy protein and fats.

  
 
What do you think? 

xxSerena 

 

The seven cardinal rules for life. Or are they?

I found something interesting. This is the type of information that may be interesting to discuss with someone deep and full of opinions! 

Or perhaps not. Take a look and decide for yourself.

  
What do you think of these seven cardinal rules? Is there any truth to this?

xxSerena 

Belly fat burning healthy weight loss breakfast

Oatmeal is one of those foods that will help you lose weight, especially that stubborn belly fat. 

This breakfast features oatmeal, blueberries, nuts and peanut butter. All three of these super foods are on this handy chart:

 

 
Start with oatmeal. Then add slivered almonds, blueberries and peanut butter.

 

Add slivered almonds and peanut butter to your blueberry oatmeal. Photography by Rizwan Alvi

  
Use natural peanut butter for less preservatives. Photography by Rizwan Alvi

  
Peanut butter add healthy fats to your oatmeal. Photography by Rizwan Alvi

  
Put healthy fats in your breakfast. Photography by Rizwan Alvi

  
Weight loss oatmeal breakfast. Photography by Rizwan Alvi

 
This slow releasing carbohydrate is complex and high in fiber. This is ideal if you want to lose fat since this will keep you full for longer.

What you love to put into your oatmeal?

xxSerena 

12 surprising facts you probably didn’t know about skin aging

We all age, but depending on our behaviours, some age more gracefully than others. 

Some say it has to do with genetics. Others say inner happiness. Some say attitude. 

Here is an interesting info graphic that discusses 12 surprising facts you probably didn’t know about skin aging.

  
What do you think? 

xxSerena