healthy recipes

The Wifey’s Grilled Summertime Corn Salad

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It’s FINALLY warm enough to grill outside here in Chicago, so this week The Wifey Kitchen took the action upstairs to our roof deck- cause nothing says “summer” like grilling.

The first time I tried this salad, it was my friend Lindsay’s version and I swear I wanted to marry her myself. It’s so light and fresh and is the perfect side piece to any main course.

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Heck- you can even serve it as the main course and throw some grilled shrimp on top!

My version of this dish can be modified as you like- add and or omit. And per usual, I don’t get super anal with my measuring … I just use common sense and throw in ingredients as I go. And yes, I made things even easier for myself and hit up the salad bar for cucumber and red onion.

Ready? Let’s get Wife’d Up- in the sun!

The Wifey’s Summertime Grilled Corn Salad

What You Need/Grocery List:

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  • about 6 ears of corn- pre shucked or DIY
  • a package of goat cheese
  • a package of grape or cherry tomatoes- cut in half
  • half a cucumber- sliced into rounds and then cut into fourths
  • a pat of butter
  • an avocado- cut into chunks
  • a small bit of fresh cilantro or about 1/2 tsp of dried cilantro
  • 1/4 cup of red onion- finely diced
  • a small lime, cut in half
  • a drizzle of olive oil
  • salt and pepper

What To Do:

  • pre heat your grill to medium/low heat
  • butter each ear of corn, sprinkle with salt and pepper
  • throw corn on the grill, and turn every 5 mins or so until the corn has deepened in golden color and is charred in some spots

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  • cut your tomatoes in halves, cucumber into fourths, avocado into chunks (hit the video for tutorial), dice your onion, and your cilantro.
  • remove corn from grill, BE CAREFUL when you cut corn off the ear
  • dump corn, tomatoes, cucumbers, avocado, onion, cliantro and squeeze the juice from half a lime onto the mix,  give it a few good stirs,add a healthy amount of goat cheese, sprinkle with salt and pepper.
  • drizzle olive oil, stir until desired amount “glosses” the salad.
  • serve and get ready to share the recipe!

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WATCH THE STEP BY STEP VIDEO HERE:

Bikini Poppers- Wifey Style

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Remember years ago when the South Beach Diet was all the rage and those egg bakes were super popular??

Well, the Wifey is bringing ’em back- thanks to a reminder from my Brother in law Andy (yes Andy AGAIN- what can I say- he’s an eggcellent cook) (hee hee)

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The beauty of these little poppers is that you can realize personalize them. For example:

Andy uses eggs , mine call for egg substitute. Andy adds peppers and other veggies, mine simply call for cheese.

You can add meat, various veggies- whatever you want. I’m keeping it basic and I’ll let you build if you like.

And while we’re using this baking method, I’m also going to show you how to make my version of the “egg” in the egg mcmuffin- Mc’D’s style.

The best part about both of these is that they are low carb and you can freeze and reheat for breakfast all week long. AND these are the perfect pool/beach party snacks to throw into the cooler…they energize without weighing down your bikini style.

Ready? Let’s get Wife’ed Up!

What You Need/Grocery List :

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  • a carton of egg substitute and or eggs
  • a container of crumbled goat cheese
  • a bag of Mexican blend cheese
  • PAM spray or butter
  • salt and pepper
  • a muffin baking tin- I use the disposable kind
  • something to pop the eggs out with- I think above is a frosting spreader… real technical , I know.

What To Do: 

  • pre heat your oven to 350
  • spray the muffin pan with PAM or grease with butter
  • pour equal amounts of egg mix into each muffin area- NOT all the way to the top – it will expand when it bakes
  • sprinkle goat cheese equally into each area, it will sink and mix
  • sprinkle Mexican blend on top
  • IF USING EGG- crack open and pour entire egg, unmixed into area
see how fluffy!?

see how fluffy!?

  • salt and pepper
  • bake around 20 mins
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Ronald called- he wants the Wifey’s recipe!

  • serve with toast, english muffins, salsa/guac/sour cream or simply eat on it’s own and ENJOY!

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STEP BY STEP VIDEO COMING SOON

Slam Dunk Spinach Artichoke Dip

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Considering the fact that 40 million Americans fill out NCAA brackets- I’m assuming at least a few of you will watch the games and attend a viewing party or host friends…am I right?

That got me thinking about a recipe that travels well, and is at least SEMI healthy….and this dip is the answer.

I made it for my family over the Christmas holiday as an appetizer and even my brother was a fan, so I tweaked it some more and if I may say- it’s delicious.

Plus, it’s green…just like my team THE MICHIGAN STATE SPARTANS!

Slam Dunk Kale Artichoke Dip

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What You Need/Grocery List:

  • either a can of quartered artichoke heats or a healthy serving of artichokes from the salad bar.
  • a bag of spinach and/or a container full of spinach from the salad bar.
  • a bunch of kale- I get mine pre chopped from Whole Foods salad bar. You can also buy your own and chop it
  • a small container of Greek Yogurt- PLAIN. I like to use the 2% fat version
  • 1/2 cup of light mayo
  • 1/2 cup of shredded parmesan cheese
  • 1/2 cup of shredded mozzarella cheese
  • a head of garlic
  • 2 tsp olive oil
  • salt and pepper
  • either a fresh round load of bread or crackers/bread for dipping
  • a blender or food processor
  • a round or square baking dish- oven safe

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What To Do:

  • pre heat your oven to 350 degrees, cut off top of garlic and place cut side up , wrapped in tin foil and drizzled with olive oil in the oven for about 30 mins. When the garlic is soft enough to squeeze- it’s done.

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and after

  • sautee 2 tsp olive oil , kale and spinach for about 5 mins or until everything is “wilted”.

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  • dump the mixture into a blender, add the artichoke and garlic and pulse until blended

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  • return this mix to a bowl and add your cheeses, yogurt and mayo- and a dash of salt and pepper as needed- stir until it’s all one happy family

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  • layer into your baking dish, sprinkle some extra cheese on top
  • bake – un covered- for around 25 mins or until the top begins to get golden brown

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  • (IF USING ROUND LOAF) cut off top, scoop out middle and break or cut into pieces. Pour dip into bowl and serve with pieces for dipping.
  • Otherwise- serve with tortilla chips, or crackers and track that bracket without starving!

* STEP BY STEP VIDEO COMING SOON*

Edamame Side Piece Potato Mash

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Everyone needs a good side piece right? And dinner is no exception.

Here in Chicago it’s flipping freezing and all I want to do is dive face first into a pile of mac and cheese or mashed potatoes.

BUT- I’m going somewhere that requires a bikini for my birthday in two weeks and packing on extra winter lbs right now would be no bueno.

I try to eat 80% healthy and 20% “fun”…so coming up with healthy swaps is something I’ve been doing for a while.

Don’t worry- TheWifeyKitchen isn’t a health or diet blog- but I still like to throw in some low calorie recipes here and there. Cause hey- a Wifey’s gotta keep it tight , keep it right!

But back to that comfort food craving- after dreaming of mashed potatoes for at least an hour, I forced my brain to go to a healthier place and the Edamame Side Piece Potato Mash was born.

I used to be super afraid of words like “blender” and “food processor” and avoided recipes that used them…then I tried blender recipes and realized they were 10x easier. So don’t be scurrrred.

This mash is not only super duper healthy (the two V words *vegan and vegetarian* apply) it also is the perfect swap for fat filled mashed potatoes.

It makes a kick-ass side dish for dinner and looks a little fancy pants.

Per usual it’s simple. And cheap. Muah- let’s get wife’ed up!

Edamame Side Piece Potatoes, makes about 4 servings

it's so easy being green

it’s so easy being green

WHAT YOU NEED: 

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  • 1 cup of shelled edamame – you can use part of a frozen bag or fresh edamame that’s been shelled
  • 1/4 cup of pinto beans
  • 2 medium to small potatoes
  • 3 tbs olive oil
  • salt and pepper

WHAT TO DO: 

  • fill two separate pots with water and heat till they boil
  • cut the potatoes in half, then quarters
quarters or whatever, just try to make them semi even

quarters or whatever, just try to make them semi even

  • put a cup of edamame in one pot and the potatoes in the other and stir them every few mins until you can stick a fork in the potatoes and they are soft and edamame is also soft
really captivating photo of s*&t boiling, I know

really captivating photo of s*&t boiling, I know

  • while those are enjoying their hot tub, layer your 1/4 cup pinto beans and  3 tbs olive oil in the blender…add salt and a dash of pepper.
  • drain the pots and continue to layer until every ingredient is in your blender
kinda looks like thanksgiving dinner in a blender, no?

kinda looks like thanksgiving dinner in a blender, no?

  • add more salt and a squeeze of lemon if you want
  • I used the puree button until things looked combined and whipped like this:

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  • serve immediately , I used an ice cream scoop to make it look a little cool. You could also use a plastic ziplock , cut a hole in one end and squeeze it on the plate like a real diva…I say go for it.

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Note- I added more salt at the end, but I really love my salt. You may not need to – OR you may want to add something else to yours…garlic? onion? Go on and get wild wifeys!

Note 2.0- My friend Lindsay requested I make a “grocery list” area so she can snap shot it on her phone, and pull it up easily at the grocery store. Your wifey wish is my command:

SHOPPING TIME!

  • BAG OF FROZEN EDAMAME- SHELLED OR FRESH SHELLED EDAMAME. FROZEN- FOUND IN FROZEN VEG SECTION, SOMETIMES IT CAN BE WITH ORGANIC FROZEN. FRESH- IN VEG ISLE- USUALLY WITH THE CUT UP AND PACKAGED PRODUCE
  • CAN OF PINTO BEANS- LOCATED IN THE ISLE WITH THE OTHER BEANS
  • 2 MEDIUM POTATOES- LOCATED IN THE VEG ISLE NEAR ONIONS AND POTATOES
  • OLIVE OIL- IN THE OIL/SPICES ISLE