Suzy Foods

New Snack Food Finds!

2015-04-14T13:27:00.000-07:00

It has been a while since I've posted, but I wanted to share a couple tasty, nutritious snack food finds with you! In addition to naturally delicious fruits and vegetables, these help keep you energized and satisfy those midday cravings:

Dreaming Cow Creamery Yogurt

This Dreaming Cow is a nice break from the Greek yogurt we've been stuck on for years! I love that the yogurt comes from responsibly raised, grass-fed cows and that they've created whole fat, tasty flavors (like Honey Pear and Maple Ginger!) with minimal added sugar. I was able to pick some up on sale for $1.29 per container. With just ~120 calories per container, it's perfect paired with a piece of fruit for snack or would make a great yogurt parfait base at breakfast.

Perfect Bar

I'm always "researching" (tasting) the perfect meal/snack bar, and I'm totally turned off by those varieties that have lots of weird ingredients and taste like sweetener + protein-powder. While I love the natural ingredients in Kind Bars and Larabars, I recently stumbled upon these Perfect Bars and was quite pleased! With natural ingredients and enough protein to fill you up, they make the Perfect (see what I did there?) meal replacement. For the right sized snack, go with a Lite or the Mini.

Kabocha Blue Cheese Quesadillas

2014-11-26T07:06:00.003-08:00

These vegetarian quesadillas make a seasonal, tasty appetizer or hearty meal. They have the flavors of autumn, without using the same old ingredients and spices. You could also replace the kabocha with pumpkin, which you may have lying around after Thanksgiving!

The Nutrition Rundown: Kabocha, like other orange vegetables, packs tons of vitamin A, which means that one of these quesadillas gives you over a third of your daily needs of that powerful antioxidant. Using whole grain tortillas in place of regular, refined flour tortillas packs in more fiber- pairing this quesadilla with a side salad is sure to fill you up!

Kabocha and Blue Cheese Quesadillas

Makes 4 large quesadillas

Serves 4 meal portions or ~8 appetizer portions

Ingredients

½ medium Kabocha squash, halved and seeds scooped out (or about 1.5 cup mashed kabocha or pumpkin)

2 oz blue cheese (or goat cheese)- I used Humboldt Fog

1 clove garlic, minced

1 large leek, cleaned and sliced

1 red onion, sliced

Salt and pepper

4 large whole grain tortillas

~3 Tbs oil, divided

Preheat oven to 350 degrees. In shallow glass baking dish, pour ½ cup water. Place squash flesh side down in pan and bake for about 40 minutes, or until orange flesh is fork tender. Remove from oven and allow to cool.
Scoop squash from skin and place in medium mixing bowl. Add cheese and mash to combine. Season with salt and pepper.
Over medium heat, saute garlic, onions and leeks in ~1/2 Tbs oil. Season with salt and pepper.
Spread kabocha mixture evenly across tortillas. Top with leek mixture. Fold tortillas in half.
Heat 1/2 Tbs oil in large skillet over medium heat. Pan fry 1 quesadilla in skillet for about 2-3 minutes, flip quesadilla and fry until both sides are golden crisp. Repeat with remaining quesadillas.

Overnight Oats

2014-09-11T09:00:00.000-07:00

Making sure you eat breakfast is a lot easier with prep work the night before. You may have seen recipes all over the internet by now, and there's a reason. Overnight oats refers to softening the oats by soaking them for a few hours (or overnight, get it?), so there's no need for cooking. I've included a "base" recipe, and then a few of my favorite combinations of add-ins. I love how easy this recipe is for using what you've got on hand and for using seasonal flavors. A bowl of this hearty, healthy, delicious breakfast will leave you satisfied until lunchtime!

The Nutrition Rundown: The type of fiber found in oats, known as "soluble fiber", keeps your heart healthy by helping to lower LDL ("bad") cholesterol. That same fiber also helps you feel full and satisfied! Chia seeds add omega-3 fats, and, of course, nothing beats a serving of fruit at breakfast for a vitamin boost!

Overnight Oats

Makes 2 Servings

The Base

1 cup rolled oats

Nutrition Facts based on
Base + 1/2 cup fruit

1 Tablespoon chia seeds (found at many supermarkets and most healthfood stores)

1 Tablespoon almond butter or cashew butter

1 cup milk of choice (I use unsweetened soy milk, and that's what the nutrition facts are based on)

The Mix-Ins

1 mashed banana + 1/2 teaspoon cinnamon

1/2 cup blueberries + 1/4 teaspoon vanilla extract

1/2 cup strawberries + 2 Tablespoons peanut butter (substitute it for the almond butter in base recipe)

1/4 cup chopped apple + 1/4 cup pumpkin puree + 1/4 teaspoon cinnamon + 1/8 teaspoon nutmeg

Directions

Mix all ingredients in a medium bowl. Cover bowl and refrigerate 4 hours or overnight. Serve! (Tip: If you put chopped nuts in your concoction, then add them in the morning of eating...don't leave them overnight to soak).

Re-Purposing: Mustard Bottle Salad Dressing

2014-09-09T20:13:00.001-07:00

Making your own salad dressing can seem pretty daunting. But opting to do-it-yourself saves you from the excess sodium and preservatives often dumped into bottled salad dressing (and it saves you some cash!). A mustard bottle on its "last legs" is the perfect container for mixing up and storing your new concoction. Mustard serves as a natural emulsifier, which helps keep the oil from separating too quickly. With no measuring and just a few ingredients, this "project" takes almost as little time and effort as opening up the bottled kind!

How to:

1 almost-empty bottle or jar of mustard (type is up to you!)

+ 2 parts acid (vinegar or lemon juice)

+ 1 part olive oil

+ herbs/spices (optional)

+ pinch of sweetness (also optional, but honey, sugar, fruit juice all work well)

Give it a shake and pour it on!

Here are a few of my favorite varieties:

Dijon mustard with lemon juice + olive oil + garlic + honey poured over herb salad;
Brown mustard with apple cider vinegar + olive oil + celery seed + pinch of sugar (great for cole slaw!)
Dijon mustard with balsamic vinegar + olive oil + chopped fresh basil on spinach and strawberry salad.

Quick Dinner: Lemon Ricotta Arugula Pasta

2014-07-15T21:11:00.001-07:00

It sure has been a while since I've posted a new recipe! That doesn't mean it's been quiet around here. I've been enjoying the summer and, along with it, quick, simple summer recipes. I love this few-ingredient dish, with whole grain pasta, with fresh summer flavors and minimal effort...perfect for lunch or dinner on your busiest of days. Scale this recipe up or down whether you're cooking for 1 or many.

The Nutrition Rundown: At under 400 calories per serving, this fiber-rich, creamy-textured whole grain pasta dish won't leave you overly full like other rich pasta dishes. Adding in bunches of arugula (feel free to add more veggies, too!) boosts fiber and vitamin content, leaving you satisfied and nourished without the usual post-pasta food coma.

Lemon Ricotta Arugula Pasta

Serves 4

Ingredients

8oz whole grain pasta

1/2 cup part-skim ricotta

1 Lemon, juice and zest

Pinch of salt and pepper

Red pepper flakes (optional)

2 Tablespoons olive oil

2 cups fresh arugula

Directions

Cook pasta according to package instructions.
In a large bowl, whisk together ricotta, lemon juice and zest, spices, and olive oil until combined. Add arugula and toss to coat.
Drain cooked pasta. Toss into arugula mixture. Serve warm or chilled.

Blueberry Lemon Scones

2014-05-29T21:05:00.002-07:00

Blueberries are finally in season! And here they shine in yummy scones. Using seasonal fruit in baked goods adds natural sweetness, so you can cut back quite a bit on the sugar without compromising flavor.

The Nutrition Rundown: A scone from a standard coffee shop may run as high as 500 calories. This perfectly-portioned, whole grain version gets flavor from fresh fruit instead of refined sugar.

Blueberry Lemon Scones

Makes ~10 scones

Ingredients

2 cups whole wheat flour

3 Tbs sugar

2 tsp baking powder

1/2 tsp baking soda

5 Tablespoons chilled butter

1 cup blueberries

6oz plain yogurt

Zest of 1 lemon

Juice of 1/2 lemon

1 egg

Directions

Preheat oven to 400 degrees.
In large bowl (or bowl of standing mixer) whisk together flour, sugar, baking powder, and baking soda. Cut butter into dry ingredients. Mix with whisk attachment or with electric mixer until butter is about pea-sized.
In separate bowl, mix together yogurt, lemon zest, lemon juice, and egg. Stir into dry ingredients until just combined.
Flour work surface, and knead dough (it will be difficult to knead). Pat into circle ~1/2 inch thick. Cut into ~10 triangles.
Transfer scones to baking sheet and bake for 12-15 minutes at 400 degrees. Cool on wire rack.

Fresh Pick of the Week: Kohlrabi

2014-04-15T18:21:00.002-07:00

This root vegetable with edible leaves is at the beginning of its season, which runs from summer until early fall. After removing the tough outer skin, the edible root can be consumed raw or cooked, and is crisp and refreshing! Try it sliced with dip, chopped into slaw, or roasted (see below!). Kohlrabi root is rich in fiber, potassium, and B6. And don't forget about those greens! Get a hefty dose of vitamin K (important for blood and bone health) from the greens, which you can use like you would would kale, chard, or spinach.

Need more convincing? Try this simply Roasted Kohlrabi and Fennel. Eat it as is, or toss it, like I did, with greens, apple slices, and toasted almonds to make a hearty salad.

Roasted Kohlrabi and Fennel

Ingredients
1 kohlrabi root
1 fennel root
2 Tbs safflower oil
1/4 tsp salt
1/2 tsp freshly ground black pepper

Directions

Preheat oven to 425 degrees.
Using vegetable peeler, remove outer skin of kohlrabi. Slice into crescents and set aside on large, rimmed baking sheet.
Remove top of fennel. Slice fennel bulb into quarters, and cut out tough inner core. Slice fennel into 1/2" pieces and place on baking sheet with kohlrabi.
Toss vegetables in oil, salt, and pepper. Roast for 25 minutes, tossing halfway through cooking, until vegetable edges are golden brown and soft to bite. Serve warm, or toss into salad.

Cauliflower "Mac" & Cheese with Truffle Oil

2014-03-19T22:33:00.001-07:00

I love reinventing classic comfort foods into healthier alternatives. This vegetable-rich take on Mac & Cheese leaves out the refined, white pasta in favor of complex-carbs, higher fiber content, and more vitamins. Because of its white color and relatively neutral flavor, cauliflower is a great alternative for starchier dishes. Cauliflower "Mac" & Cheese (and who ever complained about truffle oil?) is a great main dish or could serve more guests as a side. I served it as a Meatless Monday dinner entree, alongside some fresh whole grain bread.

The Nutrition Rundown: Replacing low-nutrient, refined white pasta with cauliflower gives this dish tasty, heart-disease reducing benefits. Bulking up the creamy sauce with white bean puree helps cut back on saturated fat (another heart-health hooray!). The beans also add protein and soluble fiber, which make it a more filling and complete meal.

Cauliflower “Mac” and Cheese with Truffle Oil

Serves 6

Ingredients

2 Tablespoons cooking oil, divided (I used coconut oil)

1 head cauliflower, chopped

1 15 oz can white kidney beans (no salt added), drained and rinsed

4 cloves garlic

1 cup shredded cheese (I used ½ extra-sharp, grass-fed cheddar and ½ Gruyere)

¼ cup milk (I used 2%)

¼ cup crème fraiche (you can substitute sour cream or plain yogurt)

½ onion, diced

¼ cup fresh oregano, chopped

¼ cup fresh parsley, chopped

1-2 Tablespoons truffle oil (optional)

Salt and pepper

Directions

Preheat oven to 350 degrees. Using ~2 teaspoons of cooking oil, grease 9x13” baking dish.
Fill large pot with salted water and bring to a boil. Add cauliflower and cook until tender, ~5 minutes. Drain and set aside cauliflower and pan for later use. (You could also steam the cauliflower or use frozen and steam in microwave).
In food processor, make sauce by combining white beans, garlic, cheese, crème fraiche, milk, salt and pepper. Pulse until creamy and set aside.
Preheat remaining cooking oil to large pot over medium-high heat. Add onion and cook, stirring often, until translucent. Add cauliflower and toss to combine. Cook ~2-3 minutes until cauliflower begins to brown. Add sauce and herbs and stir to combine. Turn off heat, and add truffle oil if using as well as additional salt and pepper to taste.
Pour mixture into prepared dish. Bake for ~20-25 minutes, until top is golden brown. Remove from oven, and allow to cool slightly and set for ~5 minutes before serving warm.

All-Natural No-Bake Brownies

2014-03-03T21:45:00.003-08:00

When shopping at the supermarket, "all-natural" doesn't necessarily mean healthy. But these brownies are fudgy, delicious, and full of truly natural and healthful ingredients. Packed with nuts and fruit, they taste good enough for dessert, and will nourish you well enough to be a balanced breakfast. You can whip up a batch in about 10 minutes, plus a little extra time for chilling, so no excuses not to indulge in these chocolaty treats!

The Nutrition Rundown: Bananas and dates replace the usual refined sugar and add potassium, an important electrolyte, which blunts the rise of blood pressure when you have too much salt and helps regulate the body's fluid status. Nuts and fruit will give you lasting energy instead of the typical post-pastry crash.

All-Natural No-Bake Brownies with Peanut Butter Frosting

(Gluten-Free, Dairy-Free)

Makes 20 Brownies

Ingredients for Brownies
10 oz pecans
1 cup shredded, unsweetened coconut
3/4 cup unsweetened cocoa powder
2 ripe bananas
1 cup dates

Directions for Brownies

Pulse pecans, coconut, and coco powder in food processor until it resembles coarse meal. Add bananas and dates and continue to pulse until well combines (you may need to remove lid and stir ingredients occasionally).
Press brownie mix into 9x13" pan.

Ingredients for Frosting

1/4 cup organic, natural peanut butter

2 Tablespoons unsweetened cocoa powder

1 Tablespoon coconut oil

1 Tablespoon honey

1 teaspoon cinnamon

Directions for Frosting

Blend all ingredients in food processor until well combined.
Using rubber spatula, cover brownies in peanut butter topping.
Cover and chill brownies in refrigerator at least 1 hour before serving. Store, covered, in refrigerator up to 1 week.

Gluten Free Beet Muffins

2014-03-02T20:13:00.001-08:00

Beet muffins may sound weird, but shredded beets add color and flavor to these tasty gluten free goodies. I used almonds and oats as the gluten free "flour" base. With orange, spices, and creme fraiche topping, they are reminiscent of carrot cake but without too much added sugar and instead packed with tons of nutrients.

The Nutrition Rundown: Oats and almonds replace refined flour, adding soluble fiber, healthy fat, and protein. Beets give the muffins betacyanins, pigments that have been shown to act as powerful cancer-fighting agents.

Beet Muffins

with Orange Crème Fraiche Topping

(Gluten Free)

Makes 12 muffins

Ingredients for muffins

3 beets, cleaned, peeled, rough chopped

1 cup almonds, toasted

½ cup rolled oats (labeled “gluten free”)

2 tsp baking soda

1/8 tsp salt

1 tsp cinnamon

1 Tablespoons grated fresh ginger (or ½ tsp ground ginger)

¼ cup dark brown sugar

3 eggs

½ lemon, zest and juice

Directions for muffins

Preheat oven to 375 degrees. Using butter or oil, grease 12 muffin tin or prepare with parchment liners and set aside.
Pulse beets in food processor until shredded. Remove beets and set aside in small bowl.
In food processor, pulse almonds and oats until coarse meal. Add baking soda, salt, cinnamon and ginger and pulse to combine.
Place dry mixture in medium mixing bowl. Whisk in brown sugar. Create a well in center of mixture and add eggs. Whisk eggs into dry mixture. Add beets and lemon and fold to combine.
Pour batter into prepared muffin tins. Bake for ~15 minutes, until set in center. Remove from pan and cool on wire racks. Muffins without topping may be served warm or room temperature, and can be stored in enclosed container at room temperature.

Ingredients for Topping

1/3 cup crème fraiche

2 oz goat cheese

Zest of 1/2 orange (plus additional as desired)

1 1/2 Tablespoons honey

Directions for Topping

Combine all ingredients with electric mixer (or whisk together thoroughly).
Place topping in piping bag (or sealable plastic bag with corner cut). Pipe onto top of muffins.
Garnish with additional orange zest if desired. Store in refrigerator. Allow to chill at least one hour before serving.

Fresh Pick of the Week: Spring Onions

2014-02-19T21:37:00.001-08:00

Yes, friends! That's SPRING in the title. These mild onions started popping up last week at my local farmer's market. In most parts of the country, spring onions are available starting around April/May and extending into early summer (here in Southern California, we benefit from longer-than-usual produce seasons). Spring onions have a similar flavor to green onions or scallions but are actually a different variety. In fact, spring onions are early-harvested (aka young) white/red onions, which is why their bulbs can be white or red. Since they have a similar flavor to green onions, they can be used interchangeably in recipes. Try them sauteed into next stir fry, cooked or raw on salad, as a pizza topping, or mixed into soups. Or check out my next recipe using quick-fry spring onions!

Beet Gratin

2014-02-12T10:30:00.000-08:00

Beets and their greens combine with rich cheese in this NY Times-inspired dish. This recipe could easily be used as a template for other vegetable gratins, which make decadent, vegetarian main dishes.

The Nutrition Rundown: Beets and their greens are full of vitamins and minerals, including folate, a critical B vitamin helping to reduce risk of heart disease and to prevent birth defects for women of child-bearing age. This dish is also packed with filling-fiber.

Beet Gratin

Serves 4

Ingredients

2 bunches of beets (red or golden) and their greens

2 Tablespoons olive oil, divided

1 onion, chopped

2 cloves garlic, sliced

3 eggs, beaten

1/2 cup shredded cheese (I used Gruyere and semi-hard Toma)

1/2 tsp nutmeg

Salt and pepper

Directions

Preheat oven to 425 degrees. Clean and dice beets. Toss beets in 2 Tablespoons olive oil, salt and pepper. Place on baking sheet and roast for 20 minutes. Remove from oven and set aside to cool. Reduce heat of oven to 375 degrees.
Clean and slice greens. Preheat 1 Tbs olive oil in medium skillet over medium-high heat. Saute onions and garlic with salt and pepper for 1-2 minutes. Add greens with their rinsing liquid. Cover with lid and cook ~3-5 minutes to steam greens. Turn off heat an allow to cool.
In large bowl, whisk together eggs, cheese, nutmeg, salt and pepper. Pour in beets and greens and stir to combine.
Grease 9x13" baking pan and pour in beet mixture. Bake in preheated 375 degree oven for ~25 minutes until set. Place under broiler additional 2-3 minutes to brown cheese. Serve warm.

Chipotle Tomatillo Guacamole

2014-02-02T09:57:00.001-08:00

Happy Super Bowl Sunday! This smokey, spicy guacamole is the perfect addition to your Super Bowl spread. The tomatillo gives this dip a citrusy crunch, while chipotle chilis add smokey flavor. The chilis in adobo add sodium to this dip, so don't add any additional salt--with all the flavor of the chilis and sauce, you won't need it! Serve with whole grain tortilla chips (check the ingredients label for "whole corn") and some veggies for dipping.

The Nutrition Rundown: Avocados are full of healthy, mono- and poly-unsaturated fats and vitamins that make them an anti-inflammatory food. Because of all this healthy fat, they are high in calories; using tomatillos and chili peppers in this guacamole cuts back on the calories per dip for any calorie-conscious Super Bowl party goers!

Chipotle Tomatillo Guacamole

Serves 8-10

Ingredients

1 large avocado (or 2 small)

1 can (7oz) Chipotle Peppers in Adobo Sauce (found in the Mexican grocery aisle)

2 Tomatillos

Black pepper

Juice of 1 lime

1/4 cup chopped cilantro (optional)

Directions

Remove skin and pit of avocado(s). Dice into medium bowl.
Take chilis from can. There will be sauce on the chilis, but you may discard the excess sauce. Chop chilis and place in bowl with avocado. Remove skins of tomatillo, dice into bowl.
Add pepper and lime juice. Garnish with cilantro if using and serve!

Caramelized Brussels Sprouts with Chickpeas, Cherries and Feta

2014-01-30T18:06:00.000-08:00

I often cook with a lot of herbs and spices. Tonight, I opted to keep the flavors simple, allowing the natural flavors of the vegetables and fruit to shine through. The unorthodox addition of cherries was inspired by a recent online publication I did on Cooking with Fruit for Verily Magazine. I served this tasty vegetarian dish as our main fare, accompanied by some baked sweet potato "fries." Going meatless a few meals (or days) each week helps reduce risk of heart disease, expands your palate, and helps the environment.

The Nutrition Rundown: Brussels sprouts and chickpeas together will give you lasting energy from complex carbohydrates. This dish is also packed with vitamins and lots of filling fiber.

Caramelized Brussels Sprouts with Chickpeas, Cherries and Feta

Serves 6

Ingredients

1 large onion, sliced

4 cups Brussels Sprouts, rinsed & drained (not dried), ends removed (cut large ones in half)

4 cloves garlic, smashed

2 Tablespoons olive oil

3 Tablespoons dried, unsweetened cherries

1 cup dried chickpeas, soaked overnight and drained (or 1 can chickpeas, rinsed and drained)

2 Tablespoons olive oil

Juice of 1 lemon

1 ounce feta, crumbled

Salt and pepper

Directions

Prepare vegetables. Add oil to large, heavy skillet. Preheat on medium heat.
Add onions, dash of salt and pepper. Cook, stirring frequently, about 2 minutes or until onions are translucent and fragrant.
Add garlic, Brussels sprouts with their remaining rinsing liquid, and another dash of salt and pepper. Cover and cook about 5 minutes. Remove lid, stir, and add cherries and chickpeas. Add additional 1/4 cup water to cover bottom of pan if Brussels sprouts or onions are browning too quickly. Cover again and cook another 10 minutes, removing lid periodically to stir.
Remove lid. Stir in lemon juice. Cook additional 2-5 minutes. Brussels sprouts should be browning and soft to bite.
Sprinkle feta over the top of dish before serving.

Coconut White Chocolate Macadamia Nut Cookies

2014-01-29T20:35:00.000-08:00

The coconut in these otherwise traditional cookies adds chewy texture and delicious flavor. They got rave reviews in our house, but make sure you have a few friends to share with for some built-in portion control.

The Nutrition Rundown: Using half whole wheat flour in traditional baked goods adds fiber and vitamins and cuts back on refined white flour, all without compromising texture or flavor. Baking your own cookies instead of getting store-bought not only tastes better but let's you control the ingredients, ensuring no trans-fats and just the flavor you like!

Coconut White Chocolate Macadamia Nut Cookies

Makes 2 dozen cookies

Ingredients
1/2 cup unsalted butter, room temperature
1/4 cup dark brown sugar
1/4 cup white sugar
1 tsp vanilla
1 egg
1/2 cup white flour
1/2 cup + 3 Tbs whole wheat flour
1/2 tsp baking soda
1/2 tsp salt
3/4 cup roasted, unsalted macadamia nuts, chopped
1/2 cup sweetened shredded coconut
6 oz white chocolate chips or chopped white chocolate

Directions

Preheat oven to 375 degrees. Cover 2 baking sheets with parchment paper.
In standing mixer, beat butter about 1 minute. Add both sugars and beat until light and fluffy, about 2 minutes. Add vanilla and egg.
In separate bowl, sift together both flours, baking soda, and salt. Mix dry ingredients into wet in 2-3 batches, combine well after each addition. Combine nuts, coconut, and chocolate into dough.
Drop dough by rounded tablespoons onto prepared cookie sheets. Bake 10-12 minutes until golden brown. Cool on wire racks. Enjoy warm or store in an airtight container.

Mediterranean-style Spaghetti Squash

2014-01-15T19:49:00.005-08:00

This recipe uses spaghetti squash in place of pasta for a lighter dish that will satisfy your pasta craving. It incorporates some of my favorite flavors, lemon, oregano, and olive, making it reminiscent of Greek cuisine. It's fast enough to be a quick weeknight meal. Remember to go easy with the salt shaker when making this as both feta and olives add great flavor and their own salt. I enjoyed it warm, though it would make a great cold salad for lunch or a potluck. Enjoy!

Mediterranean-style Spaghetti Squash

Makes 4 entree-sized portions

1 baked spaghetti squash

2oz feta, chopped or crumbled

1/4 cup kalamata olives, pitted and chopped

1 cup fresh basil, chopped

Juice of 1 lemon

2 tsp dried oregano

2 Tbs olive oil

Salt and pepper

Allow baked squash to cool to room temperature. Using fork or spoon, scoop spaghetti squash strands from skin into a bowl. Discard skins.
Toss spaghetti squash with feta, olives, and basil.
In separate bowl, mix lemon, oregano, olive oil, salt and pepper. Pour dressing over spaghetti squash and toss. Serve warm, room temperature, or chilled.

Spaghetti Squash

2014-01-14T19:08:00.002-08:00

Spaghetti squash is a winter squash variety that is harvested in early fall. It keeps for many months after harvest, so it is available all winter long. The inside of the squash, which ranges in color from light yellow to near-orange, pulls apart in spaghetti-like strands after cooking. Spaghetti squash makes a nutrient-rich, lower calorie substitute for pasta. Spaghetti squash is rich in these important nutrients:

Potassium, an important electrolyte;
Beta-carotene, natural pre-cursor to vitamin A (levels will be higher in more orange squash);
Folic acid, important for making new, healthy cells (and especially important for women of child-bearing age).

Image from Steamy Kitchen

To cook the squash:

Preheat oven to 375 degrees. Place 1 inch of water in glass baking dish.
Cut squash in half and discard seeds. Place squash flesh-side down in water. Fork the outer skin a few times on each half.
Bake ~30 minutes until fork tender. Strands can be easily scooped out with fork or spoon.

Check back tomorrow for a tasty, easy recipe using the baked squash!

Sesame Quinoa and Kale

2014-01-02T21:44:00.000-08:00

Served alongside homemade coconut shrimp
with sweet and spicy jalapeno sauce

New Year's resolutions abound! Did you decide to be healthier in 2014? Meals with plenty of fresh, seasonal vegetables, whole grains, and healthy (plant-based) fats fill you up and keep you healthy. This Sesame Quinoa and Kale has the added bonus of cooking up in less than 20 minutes (including the prep!), so you'll be on your way to a nutritious weeknight meal. I used a few pantry/refrigerator staples: coconut water, tahini, toasted sesame oil, and spices which add tons of flavor, so you can keep the added salt to a minimum.

The Nutrition Rundown: Think you can't get enough protein on a plant-based diet? Think again! A side-serving of this dish has as much protein as a whole egg. It's also packed with numerous vitamins, including vitamin K, which is critical for blood and bone health.

Sesame Quinoa and Kale

Serves 4-6

Based on 6 side-dish servings

Ingredients

1 Tbs olive oil

1 cup uncooked quinoa, rinsed and drained

4 cloves garlic, chopped

1/2 onion, small diced

1 Tbs curry powder

2 tsp cumin

salt and freshly ground black pepper

2 cups coconut water

1 bunch kale, stems removed and torn into 2" pieces

2 Tbs tahini

1 Tbs toasted sesame oil

Juice of 1 lemon

Directions

In medium saucepan, heat olive oil over medium-high heat. Add quinoa, garlic, onion, and spices, stir to combine and continue stirring frequently while quinoa toasts and onion becomes translucent, ~2 minutes.
Add coconut water and bring to a boil. Reduce heat to simmer, add kale, and cover to cook ~7 minutes, until quinoa is cooked but still intact with a bite.
Stir in tahini, sesame oil, and lemon juice. Serve warm or cover and refrigerate to serve cold as a salad.

Mushroom Soup

2013-11-26T09:30:00.000-08:00

Hearty dishes without a lot of added fat and calories are crucial to staying healthy during the holiday season. This Mushroom Soup skips the cream and butter found in many versions, making an excellent appetizer or light meal alongside a whole grain roll and salad. Using a variety of seasonal mushrooms (mushrooms are at their peak season in fall and winter), gives the soup a lot of flavor without extra fat.

The Nutrition Rundown: Mushrooms are a rare food source of vitamin D, important for our bodies especially in winter months since our body can only make vitamin D when exposed to sunlight. This soup is also naturally low in fat and calories and tasty enough to satisfy that craving for something warm!

Mushroom Soup

Serves 6 appetizer portions

Ingredients

2 Tbs olive oil

4 cloves garlic, minced

1 shallot, diced

2 pounds mushrooms, cleaned and chopped (a variety like crimini, oyster, shitake tastes delicious!)

2 Tbs fresh thyme, chopped

½ tsp salt

½ tsp freshly ground black pepper

4 cups vegetable broth (low sodium, if available)

1 bay leaf

2 parmesan cheese rinds (optional)

Directions

In large, heavy saucepot, heat oil over medium heat. Add garlic and shallot and cook ~1-2 minutes. Add mushrooms, thyme, salt and pepper. Cook, stirring frequently, ~5 more minutes, until mushrooms and shallot are soft.
Add vegetable broth. Cover and bring to a boil. Once boiling, reduce heat and simmer. Add bay leaf and cheese rinds if using. Simmer uncovered, stirring frequently, until liquid is reduced by ~1/4.
Turn off heat and remove bay leaf and cheese rinds. Using immersion blender, puree soup. (If you do not have an immersion blender, allow soup to cool completely and puree in blender, in small batches).
Serve immediately or store, covered, in refrigerator up to 4 days.

Pumpkin Yogurt Dip

2013-11-24T17:16:00.001-08:00

As you head into the holidays, whip up healthy snacks with seasonal flavors, like Pumpkin Yogurt Dip. This is a delicious snack for kids or adults, and it satisfies a sweet craving without the overindulgence that is all-too-common during the holidays. The quick recipe below allows you to make as much as you need to serve just yourself or a whole group, so just add some sliced apples (or other seasonal fruit) and enjoy!

The Nutrition Rundown: Protein from Greek yogurt and fiber from pumpkin and apples will keep you full until your next meal.

Pumpkin Yogurt Dip

Ingredients

1 part plain Greek yogurt

1 part pumpkin puree (fresh or canned)

Cinnamon, to taste

Ground cloves, to taste

Nutmeg, to taste

Drizzle of honey

Granny Smith apples, sliced

Whisk together yogurt, pumpkin, and spices. Serve immediately, or store covered in the refrigerator up to 1 week. Drizzle honey over the top and slice apples just before serving.

Spiced Sunchoke and Root Vegetable Oven Chips

2013-10-29T09:30:00.000-07:00

Autumn and winter are a great time to experiment in the kitchen with root vegetables. These Oven Chips are spicy, satisfying, and savory. They make a perfect football or holiday party appetizer or can be served as a hearty side dish. I used sunchokes, turnips, and parsnips, but go wild and substitute any root vegetables you like!

The Nutrition Rundown: In addition to having way more flavor than the usual store-bought potato chip, these Oven Chips also have 5 times the fiber to keep you fuller longer as well as more of the antioxidant vitamins A and C.

Spiced Sunchoke and Root Vegetable Oven Chips

with Cool Cilantro Dipping Sauce

Serves 6

Ingredients

~8-10 Jerusalem Artichokes (aka Sunchokes)

2 large parsnips

1 large turnip

1 Tbs olive oil

2 Tbs toasted sesame oil

3 Tbs smoked paprika

2 Tbs ground cumin

1 Tbs ground coriander

1-2 tsp cayenne pepper

1 tsp salt

2 tsp crushed black pepper

For sauce

¼ cup sour cream

2 Tbs mayo

3 Tbs fresh cilantro, chopped

1 Tbs harissa or hot sauce

Salt and pepper

Directions

Preheat oven to 400 degrees.
Scrub root vegetables (chokes, parsnips, and turnip). Slice thinly along diagonal, making pieces evenly sized as possible. Place sliced vegetables in large bowl, and toss with both oils.
In small bowl, mix together spices. Sprinkle over vegetables, and toss to coat evenly. Spread in single layer on rimmed baking sheets (I used 2 large baking sheets).
Bake in preheated oven until both sides are golden brown, ~45 minutes, turning halfway through cooking.
While vegetables roast, in small bowl, mix together all ingredients for dipping sauce. Cover and place in refrigerator until ready to serve.
Serve chips warm or room temperature with cool dipping sauce.

Nutrition for 1 Serving of Oven Chips

Nutrition for 1 Serving of Dipping Sauce

Fresh Pick of the Week: Jerusalem Artichoke

2013-10-28T18:52:00.001-07:00

Jerusalem artichokes (aka sunchokes) are available at many fall/winter farmers markets throughout the country. These tubers or plant roots grow below sunflower plants and can be prepared similarly to potatoes. However, Jerusalem artichokes offer a sweeter flavor profile than typical potatoes due to the fact that they are composed of a fructose-based carbohydrate known as "inulin". Beyond the benefits from Jerusalem artichokes' vitamins and minerals, the inulin content may confer health benefits of its own. Inulin has been shown to act as a prebiotic, feeding our body's beneficial bacteria, which may result in a stronger digestive tract and immune system. If all of that doesn't give you reason enough to go out and buy them, stay tuned for a tasty recipe later this week!

Grilled Caesar Salad

2013-10-21T21:39:00.003-07:00

This summer, some family friends introduced us to this delicious side dish. There is something about preparing vegetables in unorthodox ways that make the usual favorites really shine at the dinner table. Grilled Caesar Salad is quick (and cheap!), which makes it a wonderful weeknight choice or easy, rapid-cook dish at your next dinner party.

The Nutrition Rundown: Lettuce is often criticized for having "no nutritional value." Not the case! Romaine lettuce, like many fruits and vegetables, is full of fiber and water, helping to keep you full and hydrate you. One romaine heart also contains ~1/4 of your daily folate needs, particularly important for a healthy pregnancy and/or a healthy heart.

Grilled Caesar Salad

Serves 4

Ingredients

Juice of 1 lemon

3 Tbs olive oil, divided

Salt and pepper

2 Romaine hearts, sliced in half lengthwise (keep the bottom end on)

1 Tbs balsamic vinegar

1 tsp Dijon mustard

¼ cup Tbs freshly grated Parmesan

Directions

Heat grill to medium-high heat.
In small bowl, whisk together lemon juice, 2 Tbs olive oil, salt and pepper. Brush onto inside portion of romaine hearts.
Place romaine hearts, inside down, on grill. Allow to cook ~3 minutes, until scored. While cooking, whisk together dressing with balsamic, mustard, and remaining olive oil.
Serve salad drizzled with dressing and sprinkled with Parmesan cheese.

Cauliflower Mash with Leeks & Parmesan

2013-10-12T10:12:00.002-07:00

This Cauliflower Mash has become a comfort food staple at our dinner table. Because cauliflower steams in just minutes (much faster than potatoes), it is a quick, weeknight fix that feels decadent and special. I use leeks for texture and subtle, onion flavor as well as Parmesan, which adds a saltiness and creaminess to the dish. This version was so delicious, it will likely make an appearance on our Thanksgiving menu this year!

The Nutrition Rundown: In addition to offering fewer calories than standard mashed potatoes, this dish uses leeks, from the "allium" family, and cauliflower, from the "cruciferous" family of vegetables. The combination of nutrients in these vegetable families help reduce your risk of heart disease and cancer. Can't beat something this healthy and delicious!

Cauliflower Mash with Leeks

Serves 4

Ingredients

2 Tbs Olive oil

2 leeks, bulb and lower leaf, cleaned well, sliced into thin half moons

Salt and Pepper

1 head cauliflower, core and stem removed, chopped into florets

1 cup water

¼ cup freshly-grated Parmesan cheese, divided

3 Tbs chopped chives, divided

Directions

Heat oil in medium saucepan over medium-high heat. Add leeks and sauté ~2 minutes. Season with salt and pepper, and sauté another 1-2 minutes.
Add cauliflower and toss to combine. Season again with salt and pepper and cook, stirring gently, until cauliflower ends begin to brown (~3-4 minutes).
Add water. Cover saucepan and let vegetables steam until soft, ~7 minutes. Stir halfway through.
Remove pan from heat. Using immersion blender*, puree vegetables. Stir in 3 Tbs Parmesan cheese and 2 Tbs chopped chives. Season again with salt and pepper if needed.
Serve warm with remaining cheese and chives sprinkled over top.

*If you don't have an immersion blender, use a handheld, manual vegetable masher. The end product will be lumpier, but still delicious!

Jalapeno & Green Onion Cornbread

2013-10-03T18:32:00.000-07:00

I was recently inspired by a college friend's deliciously healthy rendition of Southern cornbread. In this version, I added some smokey spice, using a jalapeno mixed into the batter and chipotle butter spread. These grainy muffins were excellent alongside Burning 'Bocha Chili (black bean chili made with Golden Road Beer--recipe coming soon!).

The Nutrition Rundown: Made with all whole grains and made without butter and sugar, these pack more filling-fiber, fewer calories, and less saturated fat than standard cornbread. It gives you some room to add the delicious buttery spread!

Jalapeño and Green Onion Cornbread with Chipotle Butter

Makes 12 muffins

Ingredients for Cornbread

1/3 cup safflower oil (or other plant-based oil)

1 Tablespoon maple syrup

1 Tablespoon molasses

2 cups buttermilk (or make it vegan using 2 cups unsweetened almond milk + 2 teaspoons white wine vinegar)

2 cups cornmeal

1 cup whole wheat flour

2 tsp baking powder

1 teaspoon salt

1 jalapeño pepper, minced (~3 Tbs minced)

4 pieces of green onion (tops and bulbs), sliced (~1/4 cup sliced)

Directions for Cornbread:

Nutrition Facts based on vegan recipe,
without butter

Preheat oven to 350 degrees. Using butter or oil, grease 12 muffin tin and set aside.
In medium bowl, whisk together oil, maple syrup, molasses, and milk.
Sift cornmeal, flour, baking powder, and salt into large bowl.
Make well in center of dry ingredients and pour in wet ingredients. Stir until just combined. Add jalapeno and green onion and stir to combine.
Pour batter into greased muffin tins. Bake for ~15-20 minutes, until knife inserted in center of muffin comes out clean. Remove from pan and cool on wire racks. Serve warm or room temperature with Chipotle Butter.

Cornbread is best served fresh. It can also be stored in closed container at room temperature for up to 48 hours.

Ingredients for Butter

½ cup (1 stick) Unsalted butter, softened to room temperature

3 chilis from canned chipotles in adobo, finely chopped

Directions for Butter

In electric mixer fitted with whisk attachment, whisk butter ~1 minute. Add chilis and mix until well combined, ~1 minute more. (If you don’t have an electric mixer, clean hands work really well for this!)
Place butter on parchment paper, and roll into log, ~2” in diameter. Allow to chill 30 minutes in refrigerator and slice to serve. (You may also forego step 2, and serve butter whipped at room temperature).

Butter can be stored in tightly-wrapped parchment in refrigerator up to a month.