Foodbuzz

Vegetarian

Monday, January 16th, 2012

roasted brussels sprouts

Roasting vegetables is really magic.  Just a light toss in oil and salt is all you need to turn any veggie into something you can’t get enough of.

Take Brussels sprouts, for instance.  Hardly the world’s most popular vegetable, these little cabbage-like balls go from bitter to  a delightfully crispy, flavorful side dish when you roast them.  Eat them simply roasted, add them to a salad, or toss them with lemon juice, dried cranberries, and shelled pistachios after cooking for a slightly more interesting dish.

roasted brussels sprouts

What exactly is roasting?  Simply baking at a high temperature, maybe 400 degrees or above.  I like to roast veggies at 425 or 450, on a foil-lined baking sheet, until they are slightly browned and crispy-looking (like these Brussels sprouts).  They only thing to remember is not to overcrowd your baking sheet, because if the veggies aren’t somewhat spread out, they’ll steam each other and you won’t get the crispy roasted veggie flavor and texture.

Here are a few more roasting tips.

Thank you to my dear friend Christa for taking these lovely sprouts pictures!  I highly suggest checking out her Pinterest page – she has the most wonderful taste and you’ll never see so many beautiful photos!

Sunday, September 25th, 2011

Summer’s almost over, but thankfully we can still squeeze a few good meals out of the last tomatoes and cucumbers of the season!  This gazpacho is super easy to make.  Just throw fresh veggies into the food processor.  Start with the onions (1 small) and cucumbers (2 large or 4 small) — cut into chunks first.

gazpacho

Pulse until you get a chunky puree, then pour the veggies into a large bowl.  Next, chop the tomatoes (2 lbs)

gazpacho

and the bell peppers (2-3 of them, any color)

gazpacho

along with some basil, parsley, or cilantro (a large handful of leaves).  Add some splashes of lemon juice, lime juice, or any vinegar you have on hand, along with a generous pinch (at least 1 tsp) of salt and a little pinch of pepper or chili powder.  That’s it.  Eat this soup at room temperature or chill, then enjoy as you dream about the warm, sunny weather that came and went…and the cool, crisp fall weather that’s right around the corner!

gazpacho

Thursday, September 15th, 2011

gazpacho recipe

Gazpacho is a cold vegetable soup, traditionally made from blended tomatoes, cucumbers, bell peppers, onions, garlic, and some spices or fresh herbs.  There are many different takes on this refreshing low-calorie dish, and really you could add whatever raw veggies you like.  This particular Gazpacho recipe is unique in flavor, thanks to the tomatillos (which replace tomatoes here) and the bright, slightly sweet taste of Meyer lemons.  It would also be good with fresh cilantro, a touch of garlic, and/or avocado.

Meyer Lemon & Tomatillo Gazpacho

Print This Recipe

Number of Servings: 8

    Ingredients

  • 1 handful Fresh Cilantro
  • 1 whole English or Hothouse Cucumber
  • 2 whole Orange or Yellow Bell Pepper
  • ½ medium Red Onion
  • 1 ½ lbs Tomatillos, husks removed
  • ½ teaspoon Ground Cumin
  • 1 tablespoon Extra Virgin Olive Oil
  • 2 tablespoons White Wine Vinegar
  • ¼ cup Fresh Lemon Juice, from a Meyer or regular lemon
  • 2 teaspoons Sugar
  • 2 teaspoons Kosher salt
  • 10 dashes Hot sauce

    Directions

  • 1 Blend vegetables.

    Cut all the veggies into large chunks. Place the cucumber chunks in the food processor and pulse until very finely chopped. Scrape cucumbers into a large bowl. Repeat this process with the yellow peppers, cilantro, onion, tomatillos, until all your veggies are blended.

  • 2 Stir in seasonings.

    Add the lemon juice into the bowl, along with the cumin, hot sauce, white wine vinegar, oil, sugar, and salt.

  • 3 Chill and serve.

    Chill the gazpacho for at least 30 minutes in the fridge before serving. Flavors will meld the longer the soup sits, so if you can make this soup the night before you need to serve it, even better. Garnish with avocado cubes, more cilantro leaves, or a dollop of Greek yogurt.

Print This Shopping List
  • No Department

    • 10 dashes Hot sauce
  • Baking

    • 2 teaspoons Sugar
  • Condiments

    • 2 tablespoons White Wine Vinegar
  • Fresh Herbs

    • 1 handful Fresh Cilantro
  • Fruit

    • ¼ cup Fresh Lemon Juice
  • Oils

    • 1 tablespoon Extra Virgin Olive Oil
  • Pantry

    • 2 teaspoons Kosher salt
  • Spices

    • ½ teaspoon Ground Cumin
  • Vegetables

    • 1 whole English or Hothouse Cucumber
    • 2 whole Orange or Yellow Bell Pepper
    • ½ medium Red Onion
    • 1 ½ lbs Tomatillos

Monday, August 29th, 2011

beet soup

There aren’t many magenta foods out there…or at least naturally-colored magenta foods!  This soup is an exception to that rule.  If you like beets, you’ll love this vibrant chilled soup on a warm summer evening.  It’s extremely quick and easy to prepare, but to make it even faster, you could use a package of pre-cooked beets.  Whatever method you choose, enjoy!

Chilled Buttermilk Beet Soup

Print This Recipe

Number of Servings: 8

    Ingredients

  • ¼ cup Fresh Dill, stems removed (frons only)
  • 1 English or Hothouse Cucumber, finely chopped
  • 3 Green Onions, finely chopped
  • 4 whole Beets, cooked and peeled
  • 1 teaspoon Kosher salt
  • 1 quart Lowfat Buttermilk

    Directions

  • 1 Prep veggies.

    Using a cheese grater, grate beets into a large bowl. Add chopped cucumber (chop into very small pieces), green onions, and chopped dill frons to the bowl. Season with Kosher salt and a pinch of ground black pepper.

  • 2 Add buttermilk and chill.

    Pour buttermilk over veggies and gently stir to combine. If mixture doesn't seem like a soup consistency, add more buttermilk to taste. Place bowl in the fridge so soup can chill and flavors can meld for at least 30 minutes. Soup may be stored in the fridge for up to 5 days, and the flavor just gets better!

Print This Shopping List
  • Dairy

    • 1 quart Lowfat Buttermilk
  • Fresh Herbs

    • ¼ cup Fresh Dill
  • Pantry

    • 1 teaspoon Kosher salt
  • Vegetables

    • 4 whole Beets
    • 1 English or Hothouse Cucumber
    • 3 Green Onions

Tuesday, August 9th, 2011

roasted vegetables

This meal came about when I was trying to re-purpose extra rice and beans that we’d brought home from a Mexican restaurant, plus some leftover roasted veggies.  Within 10 minutes we had an inexpensive and delicious vegetarian meal.  I love re-purposing leftovers, but never thought I could actually make use of the side dishes from last night’s Mexican food.  Success!  Here’s how to make them:

Place some corn tortillas on a baking sheet.  Put 1-2 tbsp cooked Mexican rice and 2 Tbsp of refried beans on top of each tortilla, then a generous portion of roasted (or grilled, or thawed frozen, or diced fresh) veggies and 1-2 Tbsp of your favorite cheese.

vegetarian tacos

Broil on high for 2-3 minutes (watch closely) until cheese is melted, then remove from oven

vegetarian tacos

and top with fresh chopped tomatoes, lettuce, avocado, radishes, olives, etc. plus dollops of salsa and/or Greek yogurt.

veggie tacos

Fold up and eat as a taco, or go the tostada route with a fork and knife.

veggie tacos

Fair warning: your baby (toothless and milk-only as she may be) might want some too!

vegetarian tacos

Thursday, July 21st, 2011

fresh tomatoes

Fresh tomatoes are so abundant during July and August that it’s easy to buy (or grow) more than you can eat.  Don’t let these precious summer gems go to waste.  All you have to do is puree your overly soft extra tomatoes and you’ve got a great base for a flavorful meal.  Below are 3 delicious ideas for how to use fresh tomato puree.

First, throw a couple of fresh garlic cloves into a food processor or blender and finely chop.  Then quarter your tomatoes and toss them in too along with a large pinch of salt.

Pulse the food processor or blender until you’ve got a chunky puree (or a smooth one if you prefer).  Now turn your puree into one of these incredibly fast and easy meals:

Angel Hair with Tomatoes & Basil — Add a large handful of fresh basil leaves and a generous drizzle of extra virgin olive oil to the food processor and pulse a few times.  Toss this with still-hot cooked angel hair pasta and top with Parmesan cheese.

Baked Eggs in Salsa — Add a Chipotle pepper (or a rough chopped jalapeno), a large handful of cilantro, and the juice of one lime to your tomatoes.  Blend for 5 seconds.  Pour some of this salsa into a baking dish, then crack 4-6 eggs right into the salsa.  Bake at 350 until eggs are cooked through.  Serve with tortillas or over rice.

Chicken Enchiladas — Follow the instructions for Baked Eggs in Salsa, but instead of cracking eggs into the baking dish, add corn tortillas that have been filled with cooked chicken breast (like shredded rotisserie chicken) and a pinch of shredded cheddar cheese.  Place filled tortillas seam-side down then top with more salsa and a little more shredded cheese and bake until bubbly.

Gazpacho — Empty your tomato puree into a large bowl.  Next, add rough chopped cucumbers to the food processor and pulse until they’re very finely chopped, then add to the bowl of tomatoes.  Repeat this with bell peppers, red onions, and either parsley or basil leaves, then stir all the veggies together with a generous pinch of chili powder, the juice of a lemon, and a drizzle of balsamic vinegar.  Chill and serve as a cold soup.

Veggie Soup — Follow the instructions for the gazpacho, but at the end, heat the soup over low heat until hot.  Serve with a dollop of yogurt or some goat cheese crumbles and a piece of toasted bread.

Tuesday, July 19th, 2011

Something about summertime makes me want to dig into huge helpings of fresh fruit salsa.  I love making stone fruit salsa, cherry tomato & strawberry salsa (recipe coming soon), and this pineapple mango salsa with avocado.  To keep the calories of your salsa-based snack moderate, count out one serving of tortilla chips (usually 10-15 chips) and put them in a bowl, then put the bag away to prevent unconscious grabbing.  If you load up each chip with a generous portion of salsa, you’ll be satisfied without blowing your healthy diet on chips.  Here’s how I make my pineapple mango salsa:

A couple cups of pineapple

A couple cups of mango

1 large or 2 medium avocado

1 jalapeno or 1 chipotle pepper canned in adobo, finely diced

1 handful fresh cilantro

1/2 a small red onion, finely diced

Juice of 1-2 limes, to taste

Salt & pepper to taste

Chop all the fruits and veggies and combine gently in a large bowl.  This salsa gets better with time, so keep the extra in the fridge up to 4 days for even more intense flavor.  It also makes a great salad topping, tostada topping, or burrito ingredient.

Wednesday, June 29th, 2011

breakfast for dinner

Here’s yet another way to use your leftover potatoes in a quick & tasty meal — Breakfast for Dinner!  Not only is “Brinner” a refreshing change of pace, but it’s an appealing way to offer a balanced meal (protein + veggies) to your family members who may not always be health-focused.

I used grilled potatoes here, since I had some from the previous night’s dinner, and since they kind of resemble “breakfast potatoes,” but you could also serve this meal with toast, rice, or any leftover cooked grain.  Here’s how I assembled it…

First, saute whatever veggies you have available.  I had some kale and an onion, so those went into a skillet with a little oil and later, the beans:

breakfast for dinner menu

I warmed the potatoes in the same skillet and added them to the plated veggie mixture:

breakfast for dinner menu

I used the same skillet to fry up a couple of eggs, then added those to the pile:

breakfast for dinner

And finally, topped our dinner off with a few thin slices of cheddar cheese, some chopped tomatoes, and a spoonful of salsa:

breakfast for dinner menu

Delicious!

Friday, June 24th, 2011

collard greens recipe

Today’s guest post comes from Rebecca, who consistently posts unique recipes and delicious-looking photos on her blog Annie’s Delectation.  When you’re up for trying something new, head over there for some creative cooking ideas.

I recently had some collards and Swiss chard in my vegetable box, and not much time to cook them.  I was going to work several days in a row, and wanted them for my work lunches.  I work twelve hour shifts, so my work lunches are my main meal of the day and I try to include something green, something yellow or red, and something filling so as to include most of what I should eat for the day.  I’d put off my preparations, and now needed to cook them quickly in the morning before work.  My usual method of cooking greens is kind of laborious–I cut the stem and ribs off of the leafy part so I can start them cooking first and have everything end up tender–but I didn’t have time for such refinements.  I decided to cook the stems and leaves together, and end up with a variety of textures, from tender to al dente.

I used Indian flavors, but if you wanted your greens to go with an east Asian meal you could just leave out the mustard seeds and substitute some soy sauce for the salt.

Easiest Greens Ever
makes 4 generous portions

1 Tbsp peanut oil (or whatever oil you have around)
1 1/2″ long knob of fresh ginger, peeled (here’s how to peel it) & sliced into coins then into tiny matchsticks
1 or 2 fresh green chiles, chopped*
2 tsp brown mustard seeds
A big shallot or small onion, cut into rings
Salt to taste
2 bunches greens, washed and cut crosswise into long ribbons (Don’t dry them–the remaining moisture will help steam them.  Include the stems!  Keep the varieties separate).
Juice of half a lime

Heat the oil in a wide pan with a lid over medium-high heat.  When it’s hot, add the ginger, chile, mustard seeds, and onion.  Cook, stirring, till the onion is beginning to brown, then add the toughest of your greens** along with a big pinch of salt.  Stir them around, then cover and let cook till it’s time to add the next batch of greens.  Continue cooking, covered, till everything’s done to your liking.  Take off the heat, taste for salt, and mix in the lime juice.

Notes:

*If you only like a little bit of heat, use a jalapeno, but scrape out its seeds and white ribs and mince it.  If you want four stars, use a couple of Serrano peppers and slice them into rings, leaving in the seeds.
**I added the greens sequentially in order of how long I thought they would take to be cooked to my liking.  I added the collards first, giving them 10 minutes total.  I thought the chard would be done after 4 minutes, so I added it 6 minutes after the collards.  Turnip and mustard greens will take about the same time as chard. If I had been using spinach, I would have only given it about 1 1/2 minutes.

Monday, June 13th, 2011

quinoa salad

Now that it’s mid-June, produce is getting GOOD.  We’ve been eating salads at least once a day for either lunch or dinner, and even though they’re healthy, the ingredients are so flavorful that they feel like a treat!  This one I recently made when I had a little leftover quinoa, but you can easily use any cooked grain you have lying around — brown or wild rice, bulgur, couscous, barley, wheat berries, etc.  At the end, sprinkle your salad with some kind of seasoned sliced or chopped nuts for a surprising little kick.

Butter Lettuce Salad with Quinoa and Apples

Print This Recipe

Number of Servings: 0

    Ingredients

  • 1 whole Apple, chopped
  • 2 ounces Soft Goat Cheese
  • ¼ cup Sliced or Slivered Almonds, seasoned
  • ½ cup Quinoa, cooked
  • 3 cups Butter lettuce leaves, torn
  • 2 tablespoons Extra Virgin Olive Oil
  • ½ teaspoon Dijon Mustard
  • 1 tablespoon Honey
  • 3 tablespoons Fresh Lemon Juice, from half a lemon

    Directions

  • 1 Assemble salad

    Divide torn butter lettuce leaves into two salad bowls. Top salads with apples, quinoa, and almonds, then use your fingers to crumble the goat cheese over the salad.

  • 2 Make vinaigrette

    Whisk together

Print This Shopping List
  • No Department

    • 3 cups Butter lettuce leaves
  • Condiments

    • ½ teaspoon Dijon Mustard
    • 1 tablespoon Honey
  • Dairy

    • 2 ounces Soft Goat Cheese
  • Fruit

    • 1 whole Apple
    • 3 tablespoons Fresh Lemon Juice
  • Oils

    • 2 tablespoons Extra Virgin Olive Oil
  • grains

    • ½ cup Quinoa
  • nuts

    • ¼ cup Sliced or Slivered Almonds

Enjoy! (Perhaps outside — dining al fresco!)

quinoa salad recipe

Thursday, May 26th, 2011

kale salad

Kale is usually served cooked, but it’s fantastic as a salad green.  After a little “cooking” a.k.a. marinating in lemon juice and olive oil, it’s leaves are softer and delicate enough to eat raw.  Here I borrowed an idea from my friend Kari and made a Caesar kale salad.  First, make a vinaigrette in the bottom of a salad bowl.  I used the juice of a lemon, a little red wine vinegar, olive oil, Dijon mustard, and a pinch each of salt and pepper:

kale salad

Remove the stems and chop the kale leaves into bite size pieces.  Add to the dressing and toss to coat.  Let the leaves marinate for at least 20 minutes, tossing once or twice:

kale salad

While the kale is marinating, make the croutons and grate some good Parmesan cheese.  You can also chop some avocado or tomato to add if you’d like.  When the kale’s done marinating, toss everything together and serve.

kale saladLike kale in salads?  Try this one with couscous–yum.

Monday, May 16th, 2011

You may have seen my friend Angie’s recent post about her extremely boring diet.  She doesn’t like to cook (at all), but wants to eat healthy, so she ends up eating the same old raw veggies and frozen foods.  My taste buds have fallen asleep just thinking about it.  Luckily, there are tastier ways to eat healthy, even when you’re not a cook.

One of my own favorite quick dinners is frozen pizza.  Pizza has a bad rap, but it can actually be a healthy choice, especially if you doctor it up with extra veggies or turn it into “salad pizza”…

best frozen pizzas

a.k.a. pizza topped with a simple salad of mixed greens & crumbled cheese or chopped olives in a vinaigrette.  Eat the salad then the pizza, eat the salad as a pizza topping, or fold the pizza over and eat them together.  Talk about a quick and easy dinner!

When it comes to frozen pizza, some brands taste better and are significantly healthier than others.  My all-time favorite is Full of Life Flatbread, which is not only a delicious frozen pizza but also a fantastic restaurant in Los Alamos, CA.

best frozen pizza

They use local and organic ingredients from farmers they actually know, and make all their pizzas by hand.  The result is ridiculously good pizza that you can feel good about eating.  Use this guide to find their pizza in your area…and see below for how you can win FREE Full of Life Flatbread!

Some other frozen pizzas I recommend:

Kashi Thin Crust Pizza — serve alongside chopped tomato, cucumber, and bell peppers drizzled with olive oil and red wine vinegar.

Whole Foods brand pizza — add sliced tomatoes or thawed & drained frozen spinach before baking.

Newman’s Own Thin & Crispy Pizza — bonus: 100% of profits go to charity.

Amy’s Kitchen pizza — check the Nutrition Facts label on these, as some are much higher in fat and calories than others.

Want to win FREE Full of Life Flatbread pizza??!! Leave a comment telling us your favorite kind of pizza and you’ll be automatically entered to win.  Winner will be picked Wednesday May 18th!

Monday, May 2nd, 2011

eggplant pasta recipe

I saw the Barefoot Contessa make an eggplant pasta the other day and it looked not only divine, but fast and easy.  I immediately made my own version (just heavier on the veggies and lighter on the cheese) and sure enough, it was every bit as good as it looked.  Cheesy, hearty, and satisfying — perfect for a Meatless Monday meal.  Enjoy!

Cheesy Eggplant Linguine

Print This Recipe

Number of Servings: 8

    Ingredients

  • ¼ cup Extra Virgin Olive Oil
  • 1 cup Fresh Basil Leaves, rough chopped
  • 1 whole Yellow or Brown Onion, chopped
  • 8 ounces White Mushrooms, sliced
  • 2 whole Eggplant, cut into cubes
  • 4 ounces Mozzarella Cheese, cut into cubes
  • 28 ounces Canned Whole Tomatoes, (1 large can)
  • 1 pound Linguine noodles
  • 4 ounces Fresh Mozzarella, rough chopped

    Directions

  • 1 Saute veggies.

    Heat a large skillet over medium heat for 2 minutes. Add olive oil, onion, and a pinch of salt and saute 2 min. Add eggplant, mushrooms, and garlic and cook about 10 min, stirring occasionally. Season again with salt & pepper. Pour the juice from the canned tomatoes into the skillet, then break up the tomatoes with your fingers and add those too. Cook another 5 min (while pasta is cooking), then stir in half the fresh basil and the regular mozzarella cheese cubes.

  • 2 Cook pasta.

    While veggies are cooking, bring a large pot of water to a boil. Add a small handful of salt and the noodles. Cook according to package directions (if possible, get the semi-fresh pasta that only takes 4-6 minutes), then drain and add noodles to the cooked veggies.

  • 3 Add remaining cheese and serve.

    Add a second handful of rough chopped basil and the chopped fresh mozzarella. Toss to combine, then place in a large bowl or platter and serve immediately.

Print This Shopping List
  • Canned Vegetables

    • 28 ounces Canned Whole Tomatoes
  • Dairy

    • 4 ounces Fresh Mozzarella
    • 4 ounces Mozzarella Cheese
  • Fresh Herbs

    • 1 cup Fresh Basil Leaves
  • Oils

    • ¼ cup Extra Virgin Olive Oil
  • Vegetables

    • 2 whole Eggplant
    • 8 ounces White Mushrooms
    • 1 whole Yellow or Brown Onion
  • pasta

    • 1 pound Linguine noodles

eggplant pasta

Thursday, April 7th, 2011

arugula salad

Arugula, along with most other baby greens, is especially flavorful in the springtime.  Whip up a simple salad with just a few ingredients, to really highlight the tastiness of these little greens.  Here’s one version I’ve been loving lately.

Arugula Salad with Pear and Blue Cheese

Print This Recipe

Number of Servings: 4

    Ingredients

  • 3 tablespoons Extra Virgin Olive Oil
  • 2 tablespoons Honey
  • Fresh Lemon Juice, from 1 lemon
  • 1 pinch Kosher salt
  • 1 pinch Ground black pepper
  • 6 cups Arugula
  • 2 whole Anjou or Bartlett Pear, chopped into big pieces
  • ¼ cup Pepitas , toasted and salted
  • 2 ounces Blue Cheese , crumbled

    Directions

  • 1 Make dressing.

    In the bottom of a large salad bowl, whisk together lemon juice, olive oil, honey, salt, and pepper.

  • 2 Assemble salad.

    Put the pear chunks in the salad bowl and toss with the dressing (this prevents pears from turning brown). Add arugula and toss until coated with dressing. Crumble blue cheese around the salad, then sprinkle with pepitas and serve.

Print This Shopping List
  • Condiments

    • 2 tablespoons Honey
  • Dairy

    • 2 ounces Blue Cheese
  • Fruit

    • 2 whole Anjou or Bartlett Pear
    • Fresh Lemon Juice
  • Nuts

    • ¼ cup Pepitas
  • Oils

    • 3 tablespoons Extra Virgin Olive Oil
  • Pantry

    • 1 pinch Kosher salt
  • Vegetables

    • 6 cups Arugula
  • spices

    • 1 pinch Ground black pepper

Tuesday, March 15th, 2011

meatless monday

I just can’t get enough of the Pasta with Roasted Broccoli and Walnuts that I made for the first time last month, with the help of an old issue of Real Simple magazine.  For last night’s Meatless Monday dinner, we had a variation of this dish: this time with roasted baby tomatoes, Pecorino cheese (similar to Parmesan, but made from sheep’s milk), and mint pesto.  It was divine.  Can’t wait to have it again.  Give the original recipe a try if you like, or start experimenting with whatever veggies and cheeses you have on hand.  When it comes to throwing things into pasta, you can’t go wrong!

Monday, March 7th, 2011

meatless mondayOnce again, Meatless Monday offers a hearty and flavor-packed meal.  Alter this flatbread however you like — use spinach, arugula, or basil in place of the parsley; replace the cheese with your favorite type; or use whole wheat dough if you can find it.  You really can’t go wrong here — since this is essentially just pizza, and pizza is never bad!

Egg, Parsley, and Tomato Flatbread

Print This Recipe

Number of Servings: 6

    Ingredients

  • 4 Large Large Eggs
  • 2 cups Curley parsley, stems removed
  • 2 tablespoons Extra Virgin Olive Oil
  • ½ cup Good Feta Cheese, crumbled
  • 8 ounces Pizza dough, room temperature
  • 2 whole Tomatoes, sliced
  • ¼ cup Green Onions, thinly sliced
  • ¼ cup Plain Whole Milk Yogurt, or low-fat

    Directions

  • 1 Scramble eggs.

    Preheat oven to 475. In a small bowl, beat eggs with 2 Tbsp milk or water. Chop parsley leaves into small pieces. Heat a nonstick skillet over medium heat for 2 minutes, then add a drizzle of olive oil and the eggs. Scramble eggs for 1-2 min, then add parsley and scramble until cooked. Remove from heat and set aside.

  • 2 Assemble & bake flatbread.

    Roll out the pizza dough (or stretch it out with your fingers) to desired size, leaving some extra on the sides to form a crust. Place on a well-oiled baking sheet and stab dough a few times with a fork to prevent air bubbles. Spread the parsley-egg mixture around the dough and sprinkle with the feta cheese. Drizzle with a little more olive oil and bake for about 12 minutes.

  • 3 Garnish and serve.

    Remove flatbread from oven when edges are brown and beginning to crisp up. Lay the tomato slices all around the flatbread, then sprinkle with salt & pepper and drizzle with plain yogurt (low-fat is fine too). Cut into squares and serve alongside a salad for a complete meal.

Print This Shopping List
  • Dairy

    • ½ cup Good Feta Cheese
    • 4 Large Large Eggs
    • ¼ cup Plain Whole Milk Yogurt
  • Oils

    • 2 tablespoons Extra Virgin Olive Oil
  • Vegetables

    • ¼ cup Green Onions
    • 2 whole Tomatoes
  • produce

    • 2 cups Curley parsley
  • refrigerated

    • 8 ounces Pizza dough

meatless monday

Monday, February 21st, 2011

meatless monday

Looking for a light, healthy pasta dish for Meatless Monday?  Try this orecchiette (“little ears” — but you can also use shells) with roasted broccoli and walnuts from Real Simple magazine.  I recommend adding extra broccoli and more Parmesan cheese, and if you want to up the veggie content even more, roast some baby tomatoes along with the broccoli, or add a few handfuls of frozen peas to the pasta water 30 seconds before draining it.  In the version pictured above I added a whole head of roasted cauliflower and used whole wheat fusili noodles.

Here are some more great vegetarian recipes to try on Meatless Monday.

Friday, February 11th, 2011

green soup recipe

Wait!  Just because I said “green soup” doesn’t mean you have to run away.  I swear you’re going to love these :)

Why make a green soup?  Because salads aren’t that tasty during winter months, there are tons of hearty cooking greens available, and we all want to be warmed up with a cozy mug of soup.  Plus, if you read yesterday’s post, you know that you need the calcium that dark leafy greens provide.  So gather up your courage and try one of the following recipes.  You won’t be disappointed.

Green Soup with Ginger

Simple Provencal Greens Soup with Croutons

Creamy Fennel and Greens Soup

Barley Soup with Greens, Fennel, Lemon, and Dill

Mushroom and Barley Stew with Greens

**The green soup pictured above was made by my friend and fellow personal chef in Los Angeles, Kari Lauritzen**

Wednesday, February 2nd, 2011

veggie sandwichJust because something is vegetarian doesn’t mean it can’t be hearty and satisfying.  This sandwich combines so many different flavors and textures, you’ll never miss the meat.  Be sure to pick a fresh, high-quality bread, as this is the difference between a good sandwich and a bad one.  Enjoy!

Hearty Veggie Sandwich

Print This Recipe

Number of Servings: 1

    Ingredients

  • 2 pieces 100% Whole Grain Bread
  • 1 Tomatoes, 4 slices
  • ¼ whole Avocado, thinly sliced
  • ½ cup English or Hothouse Cucumber, sliced
  • ½ cup Baby Mixed Greens
  • 1 teaspoon Dijon Mustard
  • 1 ounce Soft Goat Cheese
  • 2 teaspoons Pesto
  • 2 tablespoons Hummus

    Directions

  • 1 Assemble sandwich.

    Spread pesto and Dijon mustard on one slice of bread, and hummus on the other slice. Crumble the goat cheese onto the pesto side and place the avocado slices on the hummus side. Layer tomatoes, cucumber, and baby greens onto one of the bread pieces and top with the other slice of bread to create a sandwich. Cut in half and enjoy! Note: pick the best bread you can find, it makes all the difference.

Print This Shopping List
  • Condiments

    • 1 teaspoon Dijon Mustard
  • Dairy

    • 1 ounce Soft Goat Cheese
  • Grains

    • 2 pieces 100% Whole Grain Bread
  • Vegetables

    • ¼ whole Avocado
    • ½ cup Baby Mixed Greens
    • ½ cup English or Hothouse Cucumber
    • 1 Tomatoes
  • prepared foods

    • 2 teaspoons Pesto
  • refrigerated

    • 2 tablespoons Hummus

veggie sandwiches

Monday, January 24th, 2011

couscous recipe

This couscous salad was the accidental invention of my friend Kari, when she combined 2 different salads in her fridge that needed to be used up.  It turned out delicious, so now we’ve both been making it on purpose!  You can use any kind of greens (kale, Swiss chard, soft cabbage, arugula, mustard greens, etc) and grains (couscous, quinoa, barley, small pasta, etc) in this salad — it’ll taste good in any variation.  For some extra heat, add a seeded and chopped jalapeno.  Enjoy!

Couscous Salad with Greens and Beans

Print This Recipe

Number of Servings: 8

    Ingredients

  • 1 ½ cups Israeli Couscous
  • ¼ cup Extra Virgin Olive Oil
  • ¼ cup Fresh Lemon Juice, from 1-2 lemons
  • 1 pinch Kosher salt
  • 1 pinch Ground black pepper
  • 1/3 cup Fresh Cilantro, rough chopped
  • 3 Green Onions, thinly sliced
  • 1 Poblano Peppers, seeded & finely diced
  • 1 Fennel Bulb, cored & shaved or very thinly sliced
  • 4 cups Black Kale, Green chard, Napa cabbage, or other green; shredded
  • 1 can Small white beans, rinsed and drained
  • 4 ounces Good Feta Cheese, crumbled or cut into chunks

    Directions

  • 1 Cook couscous according to package directions.

    I recommend using broth instead of water for more flavor (or add 1 tsp salt + 1 Tbsp butter to the water). Spread couscous out onto a plate and place in the fridge to cool.

  • 2 Make vinaigrette.

    Whisk lemon juice olive oil, salt, and pepper in the bottom of a large bowl.

  • 3 Assemble rest of salad.

    Add fennel, kale (or any other type of greens you like), cilantro, green onions, poblano peppers, and white beans to the bowl and toss with the vinaigrette.

  • 4 Add remaining ingredients and serve.

    Remove couscous from fridge and add it to the salad along with the feta cheese. Gently toss so all ingredients are coated with vinaigrette and serve. If salad seems dry, add more lemon juice and olive oil to taste. May be eaten warm, cold, or at room temperature.

Print This Shopping List
  • Dairy

    • 4 ounces Good Feta Cheese
  • Fresh Herbs

    • 1/3 cup Fresh Cilantro
  • Fruit

    • ¼ cup Fresh Lemon Juice
  • Grains

    • 1 ½ cups Israeli Couscous
  • Oils

    • ¼ cup Extra Virgin Olive Oil
  • Pantry

    • 1 pinch Kosher salt
  • Produce

    • 4 cups Black Kale
  • Vegetables

    • 1 Fennel Bulb
    • 3 Green Onions
    • 1 Poblano Peppers
  • canned beans

    • 1 can Small white beans
  • spices

    • 1 pinch Ground black pepper

** Kari Lauritzen is not only my friend, but a fabulous private chef in Los Angeles**

Tuesday, January 11th, 2011

baked sweet potatoesThis dinner was born out of my need to use up baby spinach leaves that were on their last legs.  The result was so good though, that this will now be in our favorite dinner rotation.  It’s a cinch to make, and if you microwave the potatoes instead of baking them, dinner could be on the table in less than 15 minutes.  Use any sweet potato, yam, or regular potato you lke (the ones below are all various forms of sweet potatoes):

baked sweet potatoes

Spinach & Goat Cheese Stuffed Sweet Potatoes

Print This Recipe

Number of Servings: 4

    Ingredients

  • 4 whole Sweet Potatoes, medium, any color
  • ½ cup Yellow or Brown Onion, chopped
  • 8 Sundried Tomatoes, sliced
  • ½ teaspoon Kosher salt
  • 10 ounces Baby Spinach
  • ¼ teaspoon Red pepper flakes
  • 1 cup Plain Whole Milk Yogurt
  • 3 ounces Soft Goat Cheese

    Directions

  • 1 Cook potatoes.

    Preheat oven to 375. Scrub outside of potatoes thoroughly under cool water. Place potatoes in oven and bake until soft, 30-40 minutes. (You can also just microwave the potatoes).

  • 2 Cook filling.

    In a medium skillet, saute onion and sundried tomato (residual oil on sundried tomato should be enough for sauteeing --otherwise add 1 Tbsp olive oil to pan) over med-low heat for 5-7 min or until soft. Add pinch of salt, then add 1/2 the spinach leaves and saute until wilted. Add remaining spinach + another pinch of salt and the red pepper flakes. If spinach leaves aren't wilting, add 2 Tbsp water or broth to pan. When spinach is wilted, stir to combine ingredients then remove from heat.

  • 3 Stuff potatoes.

    Remove potatoes from oven or microwave and cut lengthwise to expose the inside for stuffing. Dollop some plain yogurt or Light sour cream into the potato and sprinkle with salt & pepper. Scoop a generous spoonful of the spinach mixture into the potato, then top with some big chunks of goat cheese. Add another dollop of yogurt/sour cream on top and serve.

Print This Shopping List
  • Dairy

    • 1 cup Plain Whole Milk Yogurt
    • 3 ounces Soft Goat Cheese
  • Pantry

    • ½ teaspoon Kosher salt
  • Produce

    • 10 ounces Baby Spinach
  • Vegetables

    • 8 Sundried Tomatoes
    • 4 whole Sweet Potatoes
    • ½ cup Yellow or Brown Onion
  • spices

    • ¼ teaspoon Red pepper flakes

baked sweet potatoes

Thursday, January 6th, 2011

Kabocha squash may look like a pumpkin’s ugly cousin, but its actually one of the sweetest, tastiest squashes.  As with all squash, I like to roast it.  You can either cut it into wedges and roast those, like this, or roast it whole.  What I usually do is wash and dry the outside of the squash, cut off the top (but save it), then mix together 1 Tbsp chopped fresh sage with 2-3 Tbsp butter and use your fingers to rub this all over the inside of the squash.  Sprinkle the inside of squash generously with salt & pepper, then replace the top, rub the outside of the squash with a little oil (to prevent the skin from burning) and roast it on a foil-lined baking sheet at 425 for about an hour, or until the squash is tender when you poke it with your finger.  Remove the top, take a big scoop out of the inside, and eat it.  Yum!

(Squash will look a little like this when it comes out of the oven).

Wednesday, December 8th, 2010

Winter is here, and salads with fresh ingredients are harder to come by.  But thinking outside the lettuce-and-tomato box can lead you to some delectable winter delights, like this citrus & beet salad, which uses produce that shines during these chilly months.

Citrus and Beet Salad

Print This Recipe

Number of Servings: 6

    Ingredients

  • 1 whole Avocado, cut into chunks
  • ¼ whole Red Onion, thinly sliced
  • 3 large Orange, peeled and cut into segments
  • 4 small Beets, cooked and peeled
  • 2 whole Grapefruit, peeled and cut into segments
  • 2 tbsp Extra Virgin Olive Oil
  • 2 cups Arugula
  • ½ teaspoon Kosher salt
  • 1 pinch Ground black pepper

    Directions

  • 1 Cut fruits and veggies.

    Peel grapefruit and oranges with a knife, so you cut off the white pith. Cut each fruit into segments over a large bowl, discarding the tough middle of each fruit. Cut each cooked beet into small wedges and add to the bowl, then add the red onion slices and avocado chunks and mix everything together gently with your fingers. (The acid from the citrus fruits will keep the avocado from turning brown).

  • 2 Serve salad.

    Pour salad onto a wide-rimmed platter. Add a large pile of baby arugula leaves on top, then drizzle the whole thing with olive oil and sprinkle with salt & pepper. Serve immediately. (If making ahead, leave out the arugula until ready to serve).

Print This Shopping List
  • Fruit

    • 3 large Orange
  • Oils

    • 2 tbsp Extra Virgin Olive Oil
  • Pantry

    • ½ teaspoon Kosher salt
  • Vegetables

    • 2 cups Arugula
    • 1 whole Avocado
    • 4 small Beets
    • ¼ whole Red Onion
  • fruit

    • 2 whole Grapefruit
  • spices

    • 1 pinch Ground black pepper

Note: some grocery stores sell pre-cooked beets in packages — look for those if you’re short on time, or used canned whole beets in a pinch.

Thursday, October 28th, 2010

pumpkin soup

This easy pumpkin soup is perfect for a Halloween party, appetizer on Thanksgiving, or simple meal on a cold fall evening.  For a little more sweetness, saute a couple of peeled, chopped apples along with the onions.  Throw a couple of homemade croutons on top before serving, or eat with cornbread or any rustic bread you like.

Pumpkin Soup

2 large onions, chopped

2 tsp curry powder

1/2 tsp white pepper (may sub black)

28 oz can Pumpkin (make sure not to get Pumpkin Pie Filling)

1 large sweet potato, peeled and diced

1 qt chicken or vegetable broth

1 can Light coconut milk, or 1.5 cups regular milk

Salt & pepper to taste

Heat 1 Tbsp oil in the bottom of a Dutch oven or large soup pot over medium heat for 2 min.  Add chopped onion and sweet potato and saute until onion softens, 5-8 min.  Add curry powder, pepper, and a generous pinch of salt and saute another minute.  Stir in canned pumpkin and broth and bring to a simmer.  Cook over medium-low heat until sweet potato is tender, about 15 minutes.  Remove from heat and carefully blend soup with an immersion blender (also called hand blender. If you don’t have one, let soup cool for 30 minutes and then blend in batches in a regular blender or food processor).  Stir in coconut milk or milk off of heat and serve.  If soup needs to be warmer, heat again covered over low heat, making sure not to boil after milk is added.

Wednesday, October 20th, 2010

spaghetti squash recipes

Question: I’m looking for some good spaghetti squash recipes. Do you have any ideas?

Answer: I love squash. Butternut, acorn, and delicata are my favorite varieties, but spaghetti squash is fun too because you can use it in almost any pasta recipe in place of the noodles (great way to make a pasta dish low-calorie).  Here’s how to cook it.  And here are some ideas for how to serve it:

  1. Baked, then drizzled with olive oil and sprinkled with salt, pepper, freshly grated Parmesan cheese, and chopped fresh Italian parsley.  This is a simple preparation but so good.
  2. Tossed with homemade pesto (or your favorite purchased pesto).  My go-to pesto recipe is 2 packed cups fresh herbs (basil, parsely, mint, cilantro, arugula, or baby spinach), 1/2 cup walnuts, 1/2 cup Parmesan cheese, 2 cloves garlic, 1/4 cup fresh lemon juice, 1/4 cup olive oil, 1/4 cup vegetable broth or water, salt & pepper to taste.  Blend this all in a food processor until smooth, then toss with hot spaghetti squash.  Freeze the rest in small Tupperware containers or in an ice cube tray.
  3. Greek Style Salad with Spaghetti Squash.  If you like Greek flavors, you’ll love this recipe.  And you can alter it depending on what you have lying around.
  4. Spaghetti Squash Gratins.  These are kind of like little lasagnas – hearty and cheesy, but without all the calories.  I like to use part-skim ricotta rather than the fat-free it suggests here (so it’s creamier) and I use dried herbs when I don’t have fresh.
  5. Spaghetti Squash with Lemon and Capers.  I added more veggies and only half the butter in this recipe, and it was still delicious.  Don’t worry about using julienned tomatoes — canned diced tomatoes would be fine.

**image above taken from http://thequickanddirtydirty.com/2010/06/22/spaghetti-squash/

Friday, October 8th, 2010

broccolini

Say goodbye to boring steamed broccoli, and hello to sauteed broccolini with garlic and lemon.  This is a super fast side dish that will turn any entree into a stellar dinner.

Broccolini with Garlic and Lemon

1 lb broccolini

1-2 Tbsp extra virgin olive oil

2 cloves garlic, minced

Juice of 1/2 a lemon

Generous pinch of salt and pepper

Heat the olive oil in a large skillet over medium heat.  Cut each broccolini stem into thirds or fourths (including the stems, which are tasty!), keeping the stems separate from the florets.

broccolini

If there are thick stems, cut then in half lengthwise and place all stems into the skillet.  Saute for 3-4 minutes, then add garlic, florets, and salt to the pan.  Saute another 2 minutes, or until broccolini is bright green and crisp-tender, then remove from heat and squeeze lemon juice over broccoli.  Serve as a side dish, or over polenta with caramelized onions and chicken sausage (here’s the recipe):

broccolini

Wednesday, October 6th, 2010

roasted butternut squash

The pile of squashes in the grocery store may look intimidating, but squash is one of the easiest veggies to prepare.  All you have to do is cut it open, scoop out the seeds, and you’re ready to roast.  Here’s my favorite way to eat Butternut Squash (pictured above).

Roasted Butternut Squash

1 butternut squash

2 Tbsp extra virgin olive oil

Generous pinch salt

Few sprinkles of black pepper

1 packed Tbsp brown sugar

2-4 Tbsp orange juice

Preheat oven to 400.  Cut squash in half, scoop out seeds, and place on a baking sheet.  Rub flesh of squash with olive oil, pour orange juice into the hole where the seeds were, then sprinkle the whole thing generously with salt, the brown sugar, and the black pepper.  Roast at 400, flesh side up or down, for about 45 minutes or until squash is soft when poked with a fork.  Serve as a side dish, or during the last 15 minutes of cooking, stuff the hole with a mixture like the one in stuffed peppers, and serve as an entree.

Tuesday, September 28th, 2010

best vegetables

If you’ve banished white potatoes (too starchy), beets (too much sugar), or corn (must be related to high fructose corn syrup), it’s time to reconsider!  Some of the veggies with the worst reputations are actually as healthy as the “superfoods” that get so much attention.  Here are five examples that fall into this category:

  1. White Mushrooms. Most people think of mushrooms as either here nor there, but they’re actually a great source of vitamin D, B vitamins, and minerals like potassium and zinc.  Plus, you can eat a whole cup for only 15 calories.
  2. Potatoes. Veggie snobs often brag about how they’ve given up white potatoes in favor of sweet potatoes, but unlike other “white” starches (white bread, pasta, rice, etc), white potatoes are loaded with nutritional benefits: fiber, potassium, vitamin C, vitamin B6, and all sorts of tiny phytonutrients.  If you’re skeptical, remember that the flesh of these potatoes is naturally white, so it’s totally different than eating a refined grain product.  As long as your mindful of how you cook and serve them (not fried or loaded with butter and sour cream), you can feel comfortable digging right in.
  3. Peas. Many people think of peas as starchy or sugary, but just a half cup of these tiny green veggies provides you with 4 grams fiber, 4 grams protein, and a myriad of vitamins and minerals.  Plus, they’re mostly sold frozen, which means they were picked at peak ripeness and packaged within a few hours, so they maintain their nutritional value.
  4. Corn. Poor corn.  Thanks to it’s distant relatives (corn starch, corn syrup, etc), it has become the vegetable world’s scapegoat, and it really doesn’t deserve it.  One ear of sweet corn on the cob yields fiber, B vitamins, lutein, and a host of antioxidants that are actually more available for body absorption than in veggies like broccoli or spinach — all for only 58 calories.  In the mood for corn on the cob?  Try one of these recipes.
  5. Beets.  Beets are often mentioned on lists of “superfoods,” but they’re just as often targeted as evil by the low-carb crowd.  My verdict: superfood!  Beets are the most nutritionally dense veggie, meaning they deliver more nutrition per bite than pretty much anything else.  And their sweet, velvety taste is perfect in so many contexts…with blue cheese and walnuts, with oranges and parsley, grated onto a green salad…the options are endless.

Mushroom Salad Recipe (pictured above)

16 oz white button mushrooms, thinly sliced

Handful of fresh parsley, rough chopped

Handful of fresh mint, rough chopped

Juice of 1 lemon

3 Tbsp extra virgin olive oil

Salt & pepper

Shavings of (good) Parmesan Cheese

In the bottom of a medium bowl, whisk together the lemon juice and olive oil with generous pinches of salt & pepper.  Add the sliced mushrooms and fresh herbs; toss to coat.  Let sit, stirring occasionally, for 10 minutes or until dressing is absorbed (if mixture looks dry, add some red wine vinegar).  Serve on a plate or platter with shavings of Parmesan cheese on top.

Remember, if you’re gaining weight, or unable to lose weight, it’s not the vegetables — of any kind — that are doing you in.  As my favorite saying goes, “No one ever got fat off a fruit or veggie.”

Wednesday, September 15th, 2010

ratatouille recipe

When you want to eat healthy, but don’t want to crunch away on raw veggies and salads, make a big batch of ratatouille.  It’s an all-veggie stew that’s so satisfying, you won’t believe its low-cal.  Even carnivores will love this ratatouille recipe, it’s that hearty and comforting.

Amelia’s Ratatouille Recipe

1 eggplant

1 large onion (any color)

2 red, orange, or yellow bell peppers

2 zucchini

2 yellow squash (the yellow zucchini)

1 28-oz can diced tomatoes

Large handful basil leaves

1/2 cup chopped Kalamata olives

3 Tbsp good balsamic vinegar

1/2 cup crumbled feta cheese

Extra virgin olive oil

Salt & pepper

Cut the eggplant into 1/2-inch cubes.  Heat a large skillet over medium heat, add a generous drizzle of olive oil, and add the eggplant to the pan. Sprinkle with salt & pepper, then saute for 5-8 minutes or until eggplant softens.  Meanwhile, cut the onion, bell pepper, and zucchini into 1/2-inch pieces.  When the eggplant is soft, remove to a large bowl.  Add more olive oil to the pan along with the onion and bell pepper.  Saute until soft, another 5-8 minutes.  Remove to the bowl with the eggplant, then saute the zucchini & squash about 5 minutes with salt & pepper.  Add the whole can of tomatoes to the zucchini and cook a few more minutes.  Return the eggplant, peppers, and onions to the pan, then add the vinegar, olives, and basil leaves and stir to combine.  Serve hot, with crumbled feta cheese (and toasted sliced almonds if you want) on top.

Want to add more protein to your meal?  Add some rinsed and drained white beans to the ratatouille, or chicken breast chunks.

Friday, September 10th, 2010

bean salad

Let’s squeeze every last drop of pleasure from summer produce, before it’s too late!  Today’s creation:

Summer Bean Salad with Cherry Tomatoes

1 lb green and/or yellow wax beans, trimmed and cut into thirds

1 can garbanzo beans

1 can kidney beans OR 2 cups shelled edamame

1 pint grape or small cherry tomatoes, cut in half

4 green onions, chopped

Large handful fresh Italian parsley (the flat kind), rough chopped

Large handful fresh basil leaves, chopped

1/4 cup Dijon mustard

1/4 cup lemon juice

3 Tbsp sugar

1/4 cup extra virgin olive oil

1 tsp Kosher salt

1/2 tsp pepper

Steam (or boil) the green beans for 2 minutes, then place into a large bowl of ice water to stop cooking.  Set aside to cool.  In the bottom of a large mixing bowl, whisk together the mustard, lemon juice, sugar, olive oil, and salt & pepper.  Add the garbanzo and kidney beans (or edamame, if using), fresh herbs, green onions, and halved tomatoes to the bowl.  Drain the green beans and pat dry with a paper towel, then add them to the bowl and gently fold veggies into the dressing until everything is well coated.  Serve at room temperature as a side dish.

Note: Bean salad gets better after a day or two in the fridge, when the veggies soak up all the dressing!