Nutranimous

Autumn Fruity Chutney

2011-11-08T05:47:00.000-05:00

It's all about Autumn. And yes, I do think I will try to name most of my recipes and blog posts with 'Autumn' during this enjoyable time of year. I mean, really, why not?! :)

Autumn Fruity (Delicious Homemade) Chutney
Serves: 4
Time: 5-10 minutes to peel and chop apples. 15 minutes to cook.

Ingredients:
2 large apples, peeled, cored, diced
1/4 cup apple cider vinegar
1/4 cup brown sugar
1/2 tsp ground allspice
1/2 tsp ground cinnamon
pinch of ground clove
4 dried figs chopped
2 tbsp golden raisins

Directions:
1. Combine all ingredients in a small saucepan.
2. Bring to a boil on high heat. Reduce to medium low heat and simmer with lid on.

Comments:
I always say all recipes are modifiable... I think when I try this recipe again I'm going to leave out the brown sugar! The chutney still turned out delicious and MUCH better than your store bought variety, but between the vinegar and the fruits themselves, I think the brown sugar just made this chutney a bit too sweet.

Next time around I will also use more dried figs and raisins. I, too, run out of food sometimes. I just used the remainder of what was in the package. As for the raisin type, you choose. I prefer the golden ones.

Now you ask, what do you do with this tasty chutney?! Well, turn on those multi-tasking skills you have and make french toast on a weekend morning for your honey (friend, sister, mother, brother.) Use the chutney as the topping; and they'll just think you're the best cook EVER! :)

Autumn Hearty Vegetable Soup

2011-11-01T05:53:00.000-04:00

So you're probably wondering why- every Autumn (it seems)- I post a recipe on a dish I don't like. You will often hear me say (verbally or written) that I don't like soups. And it's true- I don't! What I do like, however, are dishes that are warm and thick. This allows me to discuss my love for thickened soup-like dishes and yet continue to dislike soups!! :) For any of you New Englanders reading this post, you are well aware that winter came just a little too early this year. And therefore, my need for warm, thick substances also came a little early this year. I rummaged through my cupboards as usual and luckily came up with this tasty recipe below! Enjoy!

Autumn Hearty Vegetable Soup
Serves: 6 hearty portions

Ingredients:
1 box 32 fl oz vegetable broth
1 12 oz can tomato sauce
1/4 cup red lentils
1/4 cup split green peas
1/2 cup Trade Joes' Harvest Grains Blend
1 yellow onion chopped
1 white potato, peeled and chopped
1 sweet potato, peeled and chopped
carrots, peeled and chopped
salt
black pepper
fresh garlic, diced

Directions:
1. Wash, peel, and chop all vegetables.
2. Place all ingredients in large pot and bring to a boil. Reduce heat and simmer until cooked.

Comments:
The Trader Joe's Harvest Grains Blend I used is a pre-combined package of dried macaroni, red bell pepper, spinach, garbanzo beans, red quinoa, couscous, and orzo. I was originally thinking of adding pasta or something of that nature to help thicken this dish. I spotted this in my cupboard and was instantly excited! Of course, this and all ingredients used in recipe can be substituted for whatever you have in your cupboard. Honestly, I thought I was putting in a can of tomatoes and NOT tomato sauce when I started. I even originally planned on putting in fresh spinach! But, hey, all turned out well!! :)

There is no time listed. I think I let the soup simmer for 90 minutes, but we all know that time is variable depending on if you boil it or simmer it. I also started with the lid on, then off, then on/off again! :)

As for flavor, I threw in a pinch and a half of salt. Yes, I know the vegetable broth and canned tomato soup already has salt in it, but trust me, ADD MORE SALT!!! :) Your blood pressure will thank me. Just kidding! :) All foods in moderation, right?! As for the black pepper, I just shook and shook the container until I was tired of shaking! Give it a try. It's fun!! :) (You can even dance along...) I also like garlic; in almost every recipe I use garlic I am surprised at how many cloves I use (this time around I used 4-5), yet how light the flavor is (which is good. I don't really need to be 'drinking' garlic!) I don't think you can go wrong here! In the end, you have a tasty, hearty, filling, nutritious thick-liquid dish! :) Enjoy!

Apple Pumpkin Bread

2011-10-25T06:00:00.000-04:00

Well, after my post on this years orchard visiting adventure, I hope you realized that a baking tale was soon to follow. I have to admit I was very absent over the summer in terms of cooking or blogging, but it's that time of year again where I'm inspired by the crisp gentle breeze and the mesmerizing foliage. Plus, I love the smell of autumn baking in my apartment. So I might as well share with all of you! ;)

After apple picking, I was considering making apple muffins of some sort. To my surprise as I was googling recipes, I came across a recipe for a pumpkin apple bread!! I was SO excited. And good news is (Spoiler Alert!) the (modified recipe) results are FABULOUS!! And yes, of course I modified the original recipe. A little modification; a little moderation. I think that's gonna be my new motto: Modification! Moderation! :)

When I went apple picking I decided against buying a small baking pumpkin. The day before I went apple picking I picked up a couple of cans of pumpkin. So, please feel free to substitute fresh pumpkin for canned pumpkin. I surely would have if I didnt just buy the cans.

Original recipe can be found here!

Apple Pumpkin Bread Recipe
Serving: 2 loaves or approximately 26 slices
Prep Time: 15-20 minutes
Cook Time: 50-60 minutes

Ingredients: for topping
1 tbsp whole wheat flour
2 tbsp granulated sugar
1 tsp ground cinnamon
1 tbsp Smart/Earth Balance, softened at room temperature

Ingredients: for bread
1.5 cups whole wheat flour
1.5 cups all-purpose flour
3/4 tsp salt
2 tsp baking soda
1.5 tsp ground cinnamon
1 tsp ground nutmeg
1/4 tsp ground cloves
1/4 tsp ground allspice
1 15oz can pumpkin
3/4 cup vegetable oil
1.5 cups sugar
4 large eggs
2 large apples chopped

Directions:
1. Pre-heat oven to 350 degrees.
2. Coat two bread pans with olive oil, Smart/Earth balance, or oil spray.
3. In a large bowl, mix together whole wheat flour, all-purpose flour, salt, baking soda, cinnamon, nutmeg, cloves, and allspice.

4. In another large bowl, mix together vegetable oil, sugar, and eggs.

5. Add pumpkin to wet ingredients and mix thoroughly.

6. Once pumpkin is combined, add flour mixture 1/3 at a time!

7. Once all the flour is mixed in add in the apples. Be sure to peel, core, and dice or chop apples.

8. Split batter into two equal portions and pour into bread pans.

9. In a small bowl mix together topping ingredients with your finger tips until ingredients are crumbly.

10. Sprinkle half the topping mixture on each loaf.

11. Place in middle rack in your oven and bake!

12. Once tooth pick comes out clean, let bread cool for 45 minutes in pan.

13. Transfer to rack and let cool for another hour or so before indulging!!

Comments:
Wow this post seems long and complicated, but I promise making this bread is really easy!! First of all, I have to admit that I ran out of all-purpose flour, so I ended up using more whole wheat flour. In actuality I probably used 1.25 cups all-purpose flour and 1.75 cups whole wheat flour. Even to my surprise, this bread turned out moist and delicious!! So don't worry about exact measurements!! Also, I found that using a whisk really helps mix together the dry ingredients. The only time I switched utensils was when I was folding in the apples; a spatula worked best for that especially since the batter was so light and fluffy!!

When I first looked at the original recipe, I was really surprised by the amount of sugar used. I significantly cut back on the sugar; I was a little concerned that maybe I cut back too much! In the end, the bread was perfect. It wasn't too bland nor too sweet. One trick I learned, however, is to wait! I dont know about you, but I'm often impatient and want to consume my baked goods almost the instant they come out of the oven. And yes it's true; I do have stories of burning my mouth. The product is really its best and can be judged for quality after it has FULLY cooled!

Based on the post from the original source, I thought I would also comment on the pumpkin. If you can use real pumpkin, go for it! In terms of canned products, there are two options: pure pumpkin and pumpkin pie filling. Be sure to get the pure pumpkin variety and skip on the pie filling!!

For me, when it comes to baking with apples, I'm not too picky. There are many opinions on which types of apples are best for baking. I've made pies, muffins, breads, sauces and more over the years. I've always just chosen the type of apple that was around. And no, I don't recall ever having a horrible end product. And in this case, I did the same. I randomly chose two large apples from my bag. That was it!!

Last but not least, maybe because I'm a 'crazy' dietitian, I thought I'd include the caloric content. Always remember modification and moderation! :) One slice is approximately 185 calories! Enjoy!!

Oh! Orchard! And more!

2011-10-21T05:37:00.000-04:00

'Tis Autumn, after all, right? So hopefully you're not surprised by my narrative here on Autumn fun! I love everything Autumn and that includes visiting a local orchard. This year I visited Honey Pot Hill Orchards. I figure, why go to the same place twice when there are so many orchards around the Boston area!! I have to say that this orchard might be a repeater next year!! And why you ask! Because they have so much to offer!!

First, is the animals. Although I didn't see any llamas- to my dismay- there were some other cuties around!

Second, how can you pass up freshly made apple cinnamon sugar donuts?! YUM! For all you carnivores out there, there were grilled hot dogs and burgers for purchase. Inside the farm store, there was hot apple cider, candied apples and more!

Third, right around the corner was a small pumpkin patch!!

Fourth, is the hay ride. And NO! It's not just for kids.

Fifth and sixth is the unexpected pear picking and the expected apple picking!!

What a fun filled day! Who can resist?!

Roasted Brussels Sprouts

2011-10-18T06:15:00.000-04:00

I think Brussels sprouts are one of those vegetables that receive an immediate response of 'Ewww! Gross!' despite never even having been within arms reach of those individuals not to mention tried and tasted. For the longest time I, too, disliked Brussels sprouts; however, I can say they had been more than within arms reach. They've been bought, prepared, tried and tasted! Until recently, they were on the avoid list. At a pot luck, my friend brought over roasted Brussels sprouts. Like the good dietitian I am, I tried them again although 'knowing' I disliked them. To my surprise, they were tolerable! I even went home the next day and made them myself. I have to admit by day two they dropped down to the not-so-desirable food again. I did learn though that the trick is to make sure you bake them long enough so they are crispy! So if you are a Brussels sprouts hater (and I don't blame you,) I say try them again! Enjoy!

Simple Roasted Brussels Sprouts Recipe
Prep Time: <10 minutes
Bake Time: 40-60 minutes or until crispy
Serves: as many or as few as you like!

Ingredients: (you determine the amounts!)
Brussels sprouts
olive oil
salt
pepper

Directions:
1. Wash and rinse Brussels sprouts.
2. Remove any brown spots and cut off stems.
3. Cut large sprouts in half
4. Toss with olive oil, salt, and pepper
5. Place in oven safe pan and bake for 40-60 minutes at 400 degrees until crispy! Be sure to occasionally flip/stir sprouts to avoiding burning!

Uncooked Brussels sprouts

Baked Stuffed French Toast

2011-10-11T06:55:00.000-04:00

The following recipe was inspired by many sources: Autumn, psuedo-mom, cravings and the desire for comfort food.

Baked Stuffed French Toast
Time: 45 minutes (and SO worth it!)
Serves: 1

Ingredients:
2 slices 100% whole wheat bread
1 large egg
splash of low fat milk
1/4 reduced fat ricotta cheese
1 tbsp pumpkin butter or 2 tbsp blueberry jam
cinnamon
nutmeg
salt
vanilla extract
canola oil
1-2tsp maple syrup

Directions:
1. Pre-heat oven to 350 degrees.
2. Lightly coat oven-safe dish with canola oil (to prevent sticking.)
3. Lay one slice of bread in dish and cover with ricotta cheese. Then layer with pumpkin butter or blueberry jam.
4. Top with second slice of bread.
5. In a small bowl scramble the following: egg, milk, cinnamon, nutmeg, salt, and vanilla extract.
6. Pour mixture over bread and let sit for a few minutes (while oven is pre-heating!)
7. Cover dish with lid or tinfoil and bake for 20-25 minutes. Remove tinfoil or lid and continue baking for 10-15 minutes until you can see cooked egg around the edge and the top slice of bread is toasted and light brown.
8. Remove from oven and let sit for a few minutes to cool.
9. Remove from dish, slice and serve!
10. Enjoy!
(11. Add 1-2 tsp of 100% maple syrup to complete that Autumn feel! :) It's not needed but it's oh-so-yummy!!)

Notes:
-Since this recipe is for one, all you need is a small pyrex dish. No large dishes needed for this recipe! YAY! -Also since the dish is small, one slice of bread does not lay flat. Some 'carving' of the bread (slicing off the ends and making it into a nice square piece) is necessary.
-It is Autumn, right? I happened to have pumpkin butter in my fridge, which was one source of inspiration. When I decided to make this recipe again (mostly because there was still ricotta cheese left over) I was out of pumpkin butter. Oh my! What was I going to do?! Just kidding. Jam usually is a great addition- and it was this time around. Blueberry is my personal choice, but you can use any flavor you choose!!
-There are no serving sizes for the spices and vanilla extract. In this case, I feel that you should just go with it. Add more for a stronger taste or add less for a lighter taste. You cant really go wrong here! So don't be nervous! Just go for it!!
-After pouring in the egg mixture and letting it sit and soak for a couple minutes you will still see some egg sitting at the bottom on the dish surrounding the bread. To help with soaking, I suggest pouring the egg out of the baking dish into the small bowl you already used. Then, re-pour the egg mixture over the bread again and let sit again. Do this a few times (while waiting for the oven heat.) In the end, you will still see some of the egg mixture- and that's just fine- but hopefully just a little less!

Nutrition:
This dish is approximately 420 calories, 6 grams of fiber, 12 grams of total fat, 6 grams of saturated fat, and 20 grams of protein!

Got Milk? (But Which One?!)

2011-10-04T07:39:00.000-04:00

I'm sure you've noticed that every time you walk into the grocery store, the number of products seems to keep growing. It appears that no food category is off-limits either. No longer can you just stroll to the back of the grocery store and pick up a gallon of milk. Now you have to think about it! Do you buy skim, 1%, 2% or whole cow's milk? But, wait! What about almond milk, hemp milk, coconut milk, rice milk and soy milk? Whew! That's a lot of choices! So here's the break down. (Women's Health Magazine even had a great comparison among the options!)

1. Almond milk. Almond milk is a great low calorie alternative with a great taste! It is about 60 calories for 8oz. A con for almond milk is that is low in protein compared to cow's milk (typically considered the standard.) It does contain 2.5gram fat, but not to worry as it is of the healthy variety!)

2. Hemp milk. Yes, it's true! Hemp milk is made from cannabis seeds, but NOT to worry. Your drug test won't come back positive because the active ingredient, THC, is not present. 8oz of hemp milk is 100 calories. It also has a high fat content of 6grams, but these fats are the healthy omega 3 fatty acids! It is also not high in protein.

3. Coconut milk. Becoming more and more popular these days is coconut milk, which is 80 calories per 8oz. This is a popular alternative for vegans. Yes it does contain 5 grams of saturated fat; however, remember the goal is to limit fat and not avoid it. The AHA (American Heart Association) recommends 25-30% total fat per day, of which no more than 7% comes from saturated fat. If you are following a healthy diet, coconut milk can make a great addition!! One important note is that 80z contains only 10% calcium whereas cow's milk typically contains 30%.

4. Rice milk. This dairy alternative is 120 calories for 8oz. Same as the other non-dairy varieties- the protein content is low. Also, remember that when you take a product and liquefy it, there is no fiber.

5. Soy milk. Soy milk is probably most comparable to cow's milk. Just like cow's milk you have many varieties- unsweetened, plain, light, vanilla, and chocolate. For 8oz, calories vary from 50-100 calories depending on brand. The one benefit soy milk as over the other non-dairy liquids is that it has 6 g protein per 8oz!!!

6. Oat milk. This one might be a little unfamiliar to you as it's not all that popular yet. For 8oz you get 130 calories and 4 grams of protein!!! This is another great a choice if you need to be dairy and even soy free!!

7. Cow's milk. And last, but not least, for comparison's sake is cow's milk. You are likely familiar with all of the options- skin, 1%, 2%, whole, and flavored (chocolate, vanilla, and strawberry.) 8oz milk varies from 90 (skim) to 230 (flavored whole milk) calories. The protein content is the highest out of all the options coming in at 8g per 8oz.

So now you know your options! Give them all a try! Enjoy!

Martha's Pretzel Shortbread Snack Bars

2011-09-27T06:15:00.000-04:00

Oh Martha, Martha, Martha!

If you've ever watched Martha or read her magazine (or even googled Martha), then you already know that sometimes her recipes are time consuming! Lucky for me (lucky for you? :)) I stumbled upon a quick and easy one. I'm just like you and I'm looking for quick recipes. (Although, give me that blustery, snowy day and I just might be inclined to cook and bake all day. Hmmm, it's only September. Time will only tell for 2011!!)

Recently I was flipping through Martha Stewart's magazine and came across her recipe for a pretzel shortbread snack bar. I was intrigued. Below is my version of the recipe. (Find the original in the October Martha Stewart magazine page 86.)

Pretzel Shortbread Snack Bar Recipe
Serves: makes 16 bars
Time: 15-20 minutes prep. 35 minute bake time. 1 hour cool time.

Ingredients:
3 1/4 cups salted mini-pretzels (or which equates to approximately 81 mini-pretzels)
1/4 cup 100% whole wheat flour
1/4 cup all purpose flour
1/2 tsp baking powder
1 stick salted butter
1/2 cup granulated sugar
1 extra large egg yolk

Directions:
1. Make sure your butter is soft and at room temperature before beginning.
2. Pre-heat oven to 325 degrees.
3. Place a sheet of wax paper in a glass 9x9 pan
4. Pulse 1.75 cups pretzels in a food processor until in powder form.
5. Transfer pretzel flour to a bowl. (This should equate to 1/2 cup flour. Measure and discard extra. Of note, I did not have any waste!)
6. Mix flour and baking powder into pretzel powder.
7. Pour the remaining 1.5 cups of pretzels into the food processor. Pulse only a few times until the pretzels are coarsely chopped.
8. In a large bowl, mix butter and sugar with a mixer on low/medium speed until pale in color and fluffy (this takes at least a couple minutes.)
9. On low speed, mix egg yolk into mixture.
10. Next, add in pretzel flour. Of note, when using a blender the dough becomes chunky.
11. Use a spoon and mix in half of the chopped pretzels.
12. Pour dough into wax papered glass pan and press evenly with your fingers.
13. Pour the remainder of the pretzels on top of the dough; press gently.
14. Bake until light brown in color and the center if firm by touch. This takes approximately 35 minutes.
15. Let cool for one hour on a wire rack.
16. Cut into 16 pieces with a serrated knife!
17. ENJOY!

Nutrition Facts:
Serving: 1 bar
110 calories
1.5 tsp added table sugar
6g fat (mostly saturated)

Additional Comments: One bar makes a tasty treat for all you salt/sweet lovers. Two bars makes a great snack during the work week when breakfast is at 6am and lunch isn't until 1pm!

Edamame Whole Grain Pasta Dish

2011-09-20T05:57:00.000-04:00

I open the freezer and there sits the frozen edamame. Check.
I open the cupboard and there sits the whole grain pasta. Check.
I open google and search "pasta edamame recipe." Complete.

Often, I know the ingredients I want to use in a dish, but I struggle with knowing the proper accompanying spices and herbs to make my dish a complete and tasty one. Please see the original recipe here for my inspiration on flavor for this dish!

Edamame Whole Grain Pasta Recipe
Time: 20 minutes
Serves: 1

Ingredients:
1/2 cup cooked edamame
3/4 cup cooked whole wheat pasta
1 tsp EVOO
1/4 tsp parmesan cheese
1/4 tsp garlic powder
1/8 tsp garlic salt
1/4 tsp parsley

Directions:
1. Boil water and cook edamame as directed on package.
2. Drain and place edamame in bowl.
3. At the same time, boil a second pot of water.
4. Add whole wheat pasta and cook until desired tenderness.
5. Meanwhile, in a small bowl mix EVOO, parmesan cheese, garlic powder, garlic salt, and parsley.
6. When pasta is cooked to desired tenderness, drain, and add 3/4 cup cooked to the 1/2 cup cooked edamame.
7. Add in oil and spice mixture. Mix until sauce is evenly spread across dish.
8. Enjoy!!

Other:
-Make this dish complete and add a fresh garden salad with your favorite reduced calorie dressing.
-This dish can absolutely be made in bulk, but I wanted to share a recipe for one for all you bachelors and bachelorettes out there!!
-If you look at the original recipe, it calls for fresh ingredients. Oh, the single life. To my dismay, I dont always have fresh ingredients on hand. So, I promise :), dried ingredients- one- last longer and- two- still make a dish DElicious!!!
-EVOO= extra virgin olive oil
-This dish is just over 300 calories!

Three Bean Salad!

2011-09-13T06:33:00.005-04:00

Summer is winding down, but I'm not yet ready to begin the transition from summer to fall cuisines. For awhile now, I've been staring at the frozen green beans and edamame in my freezer. I've been wanting to make a salad with them and, well, let's just say today I was inspired. I tossed together the ingredients I desired, but I was a little uncertain on the dressing. After a quick google search, I actually came across a recipe similar to what was already in my head! (See original recipe here!)

Three Bean Salad

Time: <20 minutes

Serves: recipes makes 6 one cup portions

Ingredients:

1/2 16oz bag frozen edamame

1/4-1/2 16oz bag frozen green beans

1/2 16oz bag frozen corn

1 15oz can black beans

2 medium ripe tomatoes

Dressing Ingredients:

2 tbsp rice vinegar

2 tbsp fresh lime juice (or juice from one fresh lime)

2 tsp honey

2 tsp Dijon mustard

4 tsp extra virgin olive oil

1/2 tsp salt

1/4 tsp black pepper

Directions:

1. Bring pot of water to boil.

2. Cook edamame as directed.

3. Let frozen green beans and corn defrost. Speed up the process by running under cold water.

4. Rinse and drain black beans.

5. Rinse and dice tomatoes.

6. When the edamame is cooked and cooled, mix all the above ingredients together in a large bowl.

7. In a small bowl, mix together dressing ingredients. Add the oil last using a whisk.

8. Pour dressing over salad and toss gently.

9. Stir gently and let cool in refrigerator for a couple hours before serving.

Of note, one cup of this salad is approximately 210 calories. Have two cups as a high protein, low fat nutritious meal OR limit portion size to one cup and combine it with your favorite summer time meal to make it a complete entree! Enjoy!!

Peach Almond Vanilla Smoothie

2011-09-06T06:40:00.002-04:00

I came across this NY Times recipe for a Peach Vanilla Smoothie; I was, of course, intrigued. After a few weeks of staring at a copy of this recipe sitting on my desk, I decided to try it (with modifications of course!)

Peach Almond Vanilla Smoothie
Serves: 1
Time: minutes

Ingredients:
1 small peach
2 tbsp slivered almonds
1/2 cup 1% milk
1/2 tsp vanilla extract
1 scoop vanilla soy protein powder
4 ice cubes

Directions:
1. Put all ingredients in a blender and blend until smooth!!
2. Put in a large glass and enjoy!!

Nutrition Facts:
Calories: 305 kcals

Other:
Of note, which I should have realized beforehand, this recipe will take on the flavor and texture of the vanilla soy protein powder. If you're used to using soy protein powder, it's no big deal; however, if you're not accustomed to using soy protein powder, just be warned now! :) I think it tastes fine in a smoothie, but the texture is unique. Next time around, I will try my version of this recipe sans the protein powder. (And I'll also increase the vanilla extract to 3/4-1 tsp.) It won't be enough for breakfast on its own, but it would make a very healthy, refreshing afternoon snack!! Enjoy!!

Gluten Free (GF) Brown Rice Flour Pancakes!

2011-08-30T06:18:00.000-04:00

I was in a Saturday morning pancake kind-of mood. Sadly, I hadn't gone grocery shopping in too long to mention (damn vacation getting in my way!:)) I was craving blueberry pancakes, but there were no blueberries ANYWHERE! (Ha! Okay. There were probably blueberries a couple blocks away at the closest market, but leaving my apartment was out of the question.) I decided I would settle for traditional pancakes sans blueberries. With that thought, a frown started to creep onto my face. As I'm shuffling through my cupboards looking for something I know doesn't exist, I actually unexpectedly find something that does exist- Brown Rice Flour!!! The excitement rushes in and I think to myself 'now this is something I can work with!!" The frown quickly dissipates and reforms into a smile! YAY! Breakfast is going to be a success!!

Brown Rice Flour Pancakes Recipe

Serves: 3-4

Time: 5 minutes for batter preparation. Cooking time varies.

Ingredients:

1 cup brown rice flour

2 tbsp white sugar

2 tsp baking powder

1/2 tsp salt

1 egg

1 cup 1% cow's milk

2 tsp canola oil

Directions:

1. Heat skillet with oil

2. Mix all ingredients together using a wisk

3. Pour 1/4 cup batter at a time to make pancakes!

4. Enjoy with some syrup! YUM!

(GF rice flour pancakes recipe found after the fact! I like the pictures, too!)

The Cranberry Bread That Just Wasn't Meant To Be

2011-08-22T05:56:00.007-04:00

I prepped the ingredients.

And got the camera ready.

The ingredients were mixed and into the oven they went.
And out they came...

...transformed and looking so lovely!

Looking lovely, until they didn't anymore! :(

Lesson Learned. Not all recipes on the internet are fool proof. This should have been a delicious bread. Should have been... should have been... should have been... but wasn't. Back to Betty Crocker, I say! :)

BBQ Tofu

2011-08-16T06:55:00.004-04:00

So the title of this one might be a biiiiiit misleading. I live in the city and I don't own a grill (nor am I allowed to.) But, I did what all of us city dwellers must do- compromise and find the next best fit! A few weeks ago I was wandering and stumbled across one of the many farmer's markets in Harvard Square. Lucky for one local seller, I was in a shopping mood. (Although, unbeknownst to her, it's not all that challenging to persuade me to buy things- food or clothes!) What I bought that day was a locally made bottle of BBQ sauce. Although there were many varieties I bought the variety entitled "Sassy Mo'Lassy." (I'm not sure I'm ready to admit I bought this less for the delicious taste and more for the name of the product. Plus, you can't go wrong when buying local anyway!!!) (Find out more about the product here!)

BBQ Tofu Recipe:

Prep time: 0-24 hours (see below)

Cook time: on average 15 minutes (see below)

Ingredients:

Sassy Mo'Lassy BBQ sauce

1 block firm tofu

canola oil

Directions:

1. Open tofu and drain liquid.

2. Place tofu between two plates. Place a heavy object on-top to help squeeze out extra fluid. Let sit for at least 20 minutes.

3. Slice and dice tofu into approx one inch blocks

4. Place half of the diced tofu in one container and the other half in another container. Add 2 tbsp of BBQ to each container. Close lid. Shake. And let sit for 1-24* hours.

5. After tofu has had time to soak up the yummy sauce, it's time to cook it! Heat 1 tsp canola oil on medium-low in a cast iron pan.

6. Place tofu in pan and turn frequently. Cook time depends. If you want to just warm the tofu, time is usually <10 minutes. If you want the tofu to be a little crispy, I would cook approx 20 minutes or until you see the tofu browning.

*The longer you let the tofu soak in a sauce, the stronger flavor it will have. One hour works, but I've really begun to enjoy the 24 hour soak!!

Make It a Complete Meal:

What's a complete meal you ask? A complete meal = starch + protein + vegetables. We've got the protein covered here. I happened to have a box of lentils and frozen green beans. I followed the instructions on the box and boiled my frozen green beans. Here's your chance to be creative! Fix and prepare you're favorite starch and summer time vegetable!! Enjoy!!

Vegetable Pita (with a KICK!)

2011-08-12T06:35:00.000-04:00

Are you looking for some spice in your life?! Me too! Lucky for you you've come to the right spot. It's summer time and the moment is here to cook with local and fresh ingredients. And I've got a quick one for you!

Vegetable Pita (with a KICK!)

Prep time: 5 minutes

Cook time: 5 minutes

Serves: as many or as few as you like

Ingredients:

Joseph's pita

green beans

tomato

red pepper

olive oil

salt

black pepper

crushed red pepper

Directions:

1. Rinse, dice and chop all vegetables. You choose the variety.

2. Add 1 tsp oil to cast iron pan and warm over medium heat.

3. Add green beans and red pepper.

4. Sprinkle salt, black pepper, and crushed red pepper.

5. Stir occasionally.

6. Add tomatoes and stir.

7. Remove from heat and place in pita.

VOILA! Yummy meal in less than 10 minutes!!

Sumer Time Sweet Treat- Homemade Popsicles

2011-08-08T06:40:00.000-04:00

Summer's not over yet and sometimes we all just want a tasty treat. Women's Health magazine was two steps ahead and released six recipes for frozen pops. I tried making the 'Blood Orange & Cream' pops twice. Below are two varieties of the recipe!

Orange & Cream Popsicle Version One

Ingredients:

1 small orange

1/8 cup sugar

1/4 cup water

1/4 tsp vanilla extract

3/4 cup orange juice pulp free

1/4 cup 1% milk

Directions:

1. Chop orange into small bite size pieces

2. On high, boil sugar and water stirring until water is dissolved.

3. Add oranges and lower heat. Stir for a minute or two.

4. Remove mixture from heat and add in vanilla, milk, and orange juice.

5. Pour mixture into popsicle molds.

6. Freeze for 8 hours!

Of Note:

Blood oranges are not in season in August so I used a regular navel orange. It wasn't my favorite, but it works. Blood oranges are in season in TX from December to March and in CA from November to May. (Courtesy of wiki.) I also used less sugar than the original recipe recommended.

Nutrition Facts:

68 calories per pop

Recipe makes 4 pops

Orange & Cream Popsicle Version Two

Ingredients:

1/4 cup sugar water/simple syrup

1/4 tsp vanilla extract

1/2 cup orange juice pulp free

1/2 cup 1% milk

Of Note:

Blood oranges are not in season and I didn't love the texture of the orange, so in round two I eliminated the orange. For anybody who likes to make delicious tasty (alcoholic) drinks, a typical staple is simple syrup. Why turn on the stove in the heat of the summer when simple syrup is sitting on the counter, waiting patiently to be used?! :) I also wanted more of the creamsicle-y feel so I increased the milk portion and decreased the OJ portion. The end product is a lighter in color popsicle with a more creamy texture! :)

Directions:

1. Mix simple syrup, vanilla, OJ, and milk together.

2. Pour mixture into popsicle molds.

3. Freeze for 8 hours!

Nutrition Facts:

75 calories per pop

Recipe makes 4 pops

Summer Bean Salad

2011-07-26T06:05:00.003-04:00

One of my favorite newsletters is CSPI's Nutrition Action. There isn't enough space on this webpage to state all the things I like about it! :) But, as luck has it, I have room to discuss their recipes. Every newsletter (or health letter as they call it) includes a few recipes. Despite usually approving of them, I rarely try them- until now!! With all of this excessive Summer heat, I was in desperate search of a 'light,' heat-free recipe. And voila! I found it in the July/August 2011 newsletter. If you subscribe to the letter, you will see the original in print. Otherwise, you're stuck with my modifications below!! ;)

Summer Bean Salad
Ingredients:
Salad:
1 can navy beans, rinsed and drained
1 can chickpeas, rinsed and drained
1 ripe avocado chopped
2 tomatoes diced
1 cucumber chopped

Dressing:
1 tbsp dijon mustard
1 tbsp regular mayonnaise
2 tbsp red wine vinegar
1/2 tsp salt
1 tsp honey
1/3 cup canola oil

Directions:
Toss all 'salad' ingredients together in a large bowl. In a small bowl, whisk together dressing ingredients. Pour dressing over salad and toss gently. This recipe tastes best if cooled in refrigerator before serving!

Of note, the dish will look its best if you chop and add the avocado at the last moment before serving. Otherwise, the avocado turns brown overnight and doesn't look aesthetically pleasing! (But, yes, still tastes yummy!!) Enjoy!!

Sources of Fat in the USA

2011-06-10T06:14:00.002-04:00

All-in-all, I think this pie chart is fairly self explanatory; I'm not sure what commentary I can add that isn't already obvious. Really, this is just an FYI post.

Table 1. Top Food Sources of Saturated Fat(a) among US Population, 2005–2006 NHANES(b)

Ranking Food item (Contribution to intake (%))

1 Regular cheese 8.5
2 Pizza 5.9
3 Grain-based desserts 5.8
4 Dairy desserts 5.6
5 Chicken and chicken mixed dishes 5.5
6 Sausage, franks, bacon, and ribs 4.9
7 Burgers 4.4
8 Mexican mixed dishes 4.1
9 Beef and beef mixed dishes 4.1
10 Reduced fat milk 3.9
11 Pasta and pasta dishes 3.7
12 Whole milk 3.4
13 Eggs and egg mixed dishes 3.2
14 Candy 3.1
15 Butter 2.9
16 Potato/corn/other chips 2.4
17 Nuts/seeds and nut/seed mixed dishes 2.1
18 Fried white potatoes 2.0

(a) Specific foods contributing at least 1% of saturated fat in descending order: Cold cuts, yeast breads, salad dressing, pork and pork mixed dishes, soups, other white potatoes, reduced fat cheese, cream, quickbreads.
(b) NHANES = National Health and Nutrition Examination Survey.

Healthier- and Still Tasty- Whole Grain Banana Muffins

2011-06-09T06:14:00.012-04:00

Anybody reading my blog who knows me well knows that I often dance to the beat of my own drum. I'm often five steps behind and rarely two steps ahead. With that said, I decided that the impending heat wave was a great time to bake! :) Who really likes to bake in the dead of winter anyway?! (I think my bed often needs extra attention that time of year. (Read nap!) :))

Perhaps another reason to bake was that I bought too many bananas. Blame it on the Spring and abundance of fruits and vegetables if you will; one might think I'm shopping for a family of five with all the fresh produce I buy sometimes. But, no, it's just lil' ol' me.

As I'm staring at these bananas knowing I won't eat them as they go from pre-ripe to over-ripe I get a super craving for muffins! MUFFINS! :) But, of course, not your icky store bought or super size me, weight gain promoting, fast food muffin! After a quick search on the internet I came across a healthier recipe! And- of course- I modified it (as seen below!)

(Mostly) Whole Grain Banana Muffins:

Prep time: 15-20 minutes or less

Cook time: 18 minutes

Recipe makes 11 muffins

Ingredients:

3/4 cup all purpose white flour

3/4 cup 100% whole wheat flour

1 cup oats

<1/2 cup brown sugar

1 tsp baking powder

1/2 tsp baking soda

1 tsp cinnamon

1/2 tsp nutmeg

3 medium bananas, mashed

5 tbsp Smart Balance, melted

1/2 cup 1% milk

1 whole egg

Directions:

1. Pre-heat oven to 400 degrees

2. Since I dont use Pam Spray, I took a paper towel and poured a little bit of olive oil on it. Then I wiped each part of the muffin tin. Do the same or spray each tin with Pam Spray.

3. In a large bowl mix all dry ingredients. Mix well.

4. In a small bowl mix mashed bananas, melted butter spread, milk, and egg.

5. Pour all of the wet ingredients into the dry ingredients. Mix well but don't over mix.

6. Scoop mixture into muffin tin.

7. Bake at 400 degrees for about 18 minutes or until the muffins are golden brown!

8. Remove and let sit for a few minutes before removing muffins from tin and cooling on a wire rack!

Nutrition Facts:

The original recipe I linked to listed the nutrition facts so I thought I would do the same.

1 serving equals 1 muffin

Per serving:

200 calories

4.5 grams total fat (mostly monounsaturated, mind you!)

2.5 grams fiber

4 grams protein

No added salt

Make it a healthy breakfast! Choose one of the following examples!

-1 muffin + 1 banana + 8oz 1% milk

-1 muffin +1 hard boiled egg + 1 cup of fresh strawberries

-1 muffin + 1 0% greek blueberry yogurt

I believe in portion control!
Boo to high calorie muffins!

Just an FYI! (And I do believe this is one of the lower calorie muffins! Gasp!)

DD Honey Bran muffin

490 calories

15 grams fat

5 grams fiber

7 grams protein

450 mg sodium

P.S.

These muffins are really delicious. I have blogged about just as delicious, but very dense breakfast biscuits before. Although these are mostly whole grain, they are almost the same melt-in-your-mouth goodness you might just be craving! :) Don't believe those who say healthy or healthier foods aren't tasty. Boy are they W R O N G, wrong! :) Happy indulging!

Seriously tasty yummy goodness! :)

Locally Grown, Bought, and Prepared: Sauteed Beet Greens

2011-06-07T05:44:00.003-04:00

Well, it's that time of year when Farmer's Markets are open! YAY! Today's recipe is inspired by fresh vegetables and health! Today's pick is beet greens. I decided to sautee the grees, which we're delicious! View original recipe here!

To make it a complete meal, I went to the local market and bought some wild salmon. I marinaded it in a lime, ginger sauce! Delicious (I might add!) Mix together 1/2 squeezed lime, 1/2 tsp powdered ginger, and 1 tsp honey. Let raw fish sit in sauce for at least a half hour. To cook fish, sear on each side in a frying pan for 3-5 minutes or until no longer raw!

And of course I needed a -healthy- starch, for which I chose a small sweet potato. I baked it at 350 degrees for an hour. Slice open, squish, :) and add a 1/2 tsp butter.

So, obviously, this meal is not quick (although an hour is not super long either.) There is some preparation involved, but if you plan ahead you can fit this in. The most important thing is that you're left feeling satiated (full) and not looking around for those oh-so-tasty and unhealthy treats! Happy Eating!! :)

Tangy Sweet Ginger Salmon

2011-04-27T06:29:00.003-04:00

Tangy? Sweet? Ginger? Salmon?!?!

Yes. Yes. Yes. and YES! :)

Go to your local market and buy a fresh cut of wild salmon. When you get home, place said piece on a baking sheet. Pre-heat oven to 350 degrees. In a small bowl mix together olive oil, honey, Dijon mustard, and powdered ginger. Amounts vary depending on the piece of your fish, but for a half pound piece of salmon I used equal parts (<1tbsp each) of olive oil, honey, and Dijon mustard. I also use about 1 tsp powdered ginger. Bake for about 20 minutes. Serve over a fresh salad with a small slice of fresh French bread!

Who said a healthy dinner has to take hours?! Silly, silly, silly.... :)

Happy Eating!

(Original recipe!)

Quick and Tasty Cheesy Vegetable Quesadilla!

2011-04-06T06:20:00.005-04:00

Now now now, of course this is not a super size me, triple-the-cheese kinda recipe. I mean, I AM a dietitian and all. This recipe is how you fit "all foods into moderation!" Yup. See. I abide by my own rules. (Sometimes. Just kidding!!)

Tasty Cheesy Vegetable Quesadilla Recipe

Serves: 1

Prep time: 5 minutes

Cook time: 15 minutes

Ingredients:

4 tbsp shredded cheese (pick your favorite variety!)

4 tbsp black beans

1/2 medium red tomato, diced

1/4 small/medium green pepper, sliced

1/2 cup broccoli florets

1 Joseph's Lavash

2 tsp canola oil

Directions:

1. Wash and rinse your vegetables.

2. Thinly slice green pepper, dice tomatoe, and ensure your broccoli crown is broken down into florets. (The small trees vs on large bush, if you will!:))

3. Pour oil into frying pan and heat on low. Stir-fry broccoli and green peppers until soft.

4. Meanwhile, cut Lavash into 2. Take one square and layer HALF of it with 2 tbsp cheese, 2 tbsp black beans, and diced tomatoes. Add the broccoli and green peppers when finished pan frying. Of note, you might want to quickly chop up the broccoli and green peppers into bite size pieces before layering.

5. Repeat with second half of lavash. *Be sure to put ingredients on ONE half of the lavash. You need to flip it in half.

6. Place folded, filled lavash in frying pan. (Make sure you're pan is oiled so the lavash doesn't stick and burn.) Place a lid over the lavash. Heat for about 30-60 seconds, flip lavash, and repeat.

7. When the lavash is light brown and crispy and the cheese is melted, your meal is ready to be served and eaten.

8. Remove from pan and slice into triangles!

9. Voila! Healthy, quick quesadillas. Enjoy!

Sorry. No pictures this time around. Now you'll just have to try this recipe and send me your own pictures!! Happy Eating!

In case you were curious, this meal comes in just below the 400 calorie mark. Add a glass of low fat milk (or soy/rice/almond milk) and that rounds you out to about 500 calories! :) Quicky, easy, healthy meals. I LOVE it! :)

Cheese Tortellini Vegetable Stir-fry!!

2011-03-23T05:15:00.009-04:00

Pasta is not taboo. Large portions and unhealthy cooking techniques are taboo! I like pasta. I LOVE cheese. I believe in portion control and all foods in moderation. There is really no other way to be!! :)

I went to the grocery store and just started plopping items into my basket. This usually is a bad idea, yes; however, I was in an experimental mood. AND let's be honest- my cart will never be filled with chocolate, fried chicken, candy, cream, ice cream, cookies, cheez-its and other junk! ;) The following recipe is the product of my experimental mood and my plopping of random items into my basket! Enjoy!!

Tortellini Vegetable Goodness Recipe

Serves: about 2 people

Preparation and Cook Time: 35 minutes

Ingredients:

1 tbsp canola oil

1/2 chopped white onion

4 thinly sliced garlic cloves

4 peeled and sliced carrots

2 peeled and sliced parsnips

1 small zucchini sliced

1 small summer squash sliced

1/8 tsp slat

1 deseeded and chopped ripe tomato

1 small box of cheese tortellini

1 tbsp shredded parmesan/romano cheese

Directions:

1. Poor 1 tbsp canola oil into cast iron pan and heat AND boil a pot of water.

2. Chop onion and slice garlic. Toss into heated pan.

3. Wash, peel, and slice carrots and parsnips. Toss into heated pan. Stir occasionally.

4. Wash and slice zucchini and winter squash. Add to pan. Stir occasionally.

5. Mix salt with vegetables!

6. When pot of water is boiling, add tortellini and cook for 8-10 minutes. (At this point, the vegetables have been cooking for about 20-25 minutes.)

7. Slice, deseed, and then dice tomato.

8. Be sure the vegetables are tender before adding tomato. Tomatoes only need to be heated; within a few minutes remove entire pan of vegetables from heat.

9. Remove tortellini from heat and drain.

10. Mix tortellini and vegetables in a large dish.

11. Serve in individual bowls!

12. Sprinkle a tbsp of parmesan/romano cheese over individual dish!

13. Enjoy!

Sweet Breakfast Millet and Oat Biscuits (Variety Two!)

2011-03-16T05:54:00.008-04:00

I was having a craving for these tasty breakfast treats, so I ran into my kitchen to begin baking up a storm. Suddenly, I stopped in my tracks. What is the first thing you should ALWAYS do before cooking or baking?? Obviously, it's check your cabinets for all the ingredients! Well- obviously- I did not do that!! The good thing, however, is that I am creative enough to be able to substitute ingredients. (Or maybe I'm just lucky enough to have a cabinet full of ingredients to substitute with! Who knows?! ;)) Either way, in the end, I created a slight variety to my breakfast treat, which are (thankfully!!) just as tasty!!

Sweet Breakfast Millet and Oat Biscuits (Variety Two)

Serves: 3-4 (2 small biscuits each)

Ingredients:

1/2 cup cooked millet

1/2 cup uncooked quick oats

1/4 cup chopped walnuts*

1 tbsp brown sugar

4 tbsp raisins**

1/2 tsp nutmeg

1/2 tsp cinnamon

3 tbsp water

canola oil

Directions:

1. Cook millet. Let cool.

2. In a large bowl mix together- with your hands- millet, oats, and walnuts.

3. Mix in brown sugar, raisins, nutmeg, and cinnamon.

4. Add 1 tbsp of water at a time to the mixture until the ingredients stick together and you can successfully form patties.

5. Lightly oil the cookie sheet.

6. Place patties a few inches apart on cookie sheet.

7. Bake for 25 minutes at 350 degrees.

8. Enjoy!

The one difference between this recipe and the original one is the texture of the ingredients when you are mixing it together. The bran cereal, I think, helps to soak up the liquid. Without the bran cereal, the mixture is much more mushy in your hands! (It made me feel like a four year playing in the mud honestly! :)) In the end, the final product was still as tasty- if not even better!

*I substituted bran cereal or Nature's Path Organic Heritage Heritage Heirloom whole grains cereal for chopped walnuts because that is the ingredient I had unknowingly ran out of!!

**I like raisins. I decided to increase the portion! Makes the biscuit much better! Yes indeed! :)

Uncooked.

Baked and ready to devour!!

(For all you calorie counters out there, each biscuit is only 130 calories and full of tasty nutrition!!! :))

Sweet Breakfast Millet and Oat Biscuits

2011-03-09T05:53:00.005-05:00

This is a tale of a lesson learned.

I was shopping in a local spice store and my eye caught a bag of millet. Of course my dietitian mind goes crazy '...I... HAVE... TO... HAVE... IT...' And although this is a must-have ingredient, I have no idea how to prepare millet. I should clarify, I have no idea how to make millet taste good. In the bag goes the millet.

I searched a little bit on the internet and came across this recipe for millet patties. I'm going to spare you the details, but these did NOT taste great at all. Unfortunately, they simply tasted gross. Of (very important) note, I did not even closely follow the recipe. Maybe if I had done so, the outcome would have been much better and I wouldn't have been forced to eat disgusting patties for days. (I try not to be wasteful!)

While eating these not-so-yummy patties, I was intrigued by the millet. The final product was gross, but the taste of millet was nutty and delicious. I thought to myself- '...this would make a fabulous breakfast muffin...'! Indeed it did!! This is probably my first true creation. No recipe in hand. Just ideas in my mind! Here goes...

Sweet Breakfast Millet and Oat Biscuits

Serves: 3-4 (2 small biscuits each)

Ingredients:

1/2 cup cooked millet

1/2 cup uncooked quick oats

1/4 cup bran cereal*

1 tbsp brown sugar

2 tbsp raisins

1/2 tsp nutmeg

1/2 tsp cinnamon

3 tbsp water

canola oil

Directions:

1. Cook millet. Let cool.

2. In a large bowl mix together- with your hands- millet, oats, and bran cereal. Be sure to crush and crumble the cereal.

3. Mix in brown sugar, raisins, nutmeg, and cinnamon.

4. Add 1 tbsp of water at a time to the mixture until the ingredients stick together and you can successfully form patties.

5. Lightly oil the cookie sheet.

6. Place patties a few inches apart on cookie sheet.

7. Bake for 25 minutes at 350 degrees.

8. Enjoy!

Make your breakfast complete and serve with reduced fat cottage cheese and a bowl of fresh fruit!

*I used Nature's Path Organic Heritage Heritage Heirloom whole grains cereal