Foodbuzz

Vegetarian

Roasted Butternut Squash

 

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.

5 Veggies With An Undeserving Bad Rap

 

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.”

Rich and Hearty Veggie Stew

 

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.

Easy Summer Bean Salad

 

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!

5 Dishes That Will Make You Love Eating Veggies

 

Monday, August 30th, 2010

eat more vegetables

Question: I’ve been trying to up my veggie intake, but am getting bored with the same old salads and steamed sides.  Do you have any ideas to spice up my healthy eating?

Answer: Yes! I love veggies and salads, not because they’re healthy, but because they’re good.  You do have to get a little creative in order to make veggies as tempting as other less nutritious foods, but I have lots of ideas.  Here are a few of my favorite veggie-heavy dishes.

  1. Salmon Nicoise Salad (pictured above). Arrange the following ingredients on a large platter: cold cooked salmon (could also used canned salmon or good quality canned tuna), hard-boiled eggs, blanched (steamed for 2 min) French green beans, steamed baby potatoes, halved cherry tomatoes, and olives of choice.  Sprinkle some capers on top, then drizzle with a mixture of 3 Tbsp red wine vinegar, 1 Tbsp Dijon mustard, 1 tsp sugar, 1/4 cup olive oil, and some chopped fresh parsley or basil (optional).
  2. Sweet Potato and Poblano Salad with Honey & Rosemary. One of my favorite recipes from Bon Appetit last summer. I make it easier by roasting the potatoes, instead of steaming then grilling them.  This salad is great warm or cold, and it’s so flavorful that even if you don’t have all the ingredients it’ll still turn out great.
  3. Mexican Chopped Salad. Chop some Romaine lettuce into very small pieces and spread out on a platter.  Lay the following ingredients on top: 1 can rinsed & drained black beans, 1 cup fresh or frozen (thawed) corn kernels, 1.5 cups chopped tomatoes or halved cherry tomatoes, 1/2 can diced mild green chiles, 1 finely chopped orange or yellow bell pepper, 1 cup chopped jicama, and 1/2 cup shredded sharp cheddar cheese.  Make a vinaigrette from 1/2 cup salsa, juice of 1 lime, 2 Tbsp honey, and 2 Tbsp olive oil, then drizzle over the top and serve.
  4. Grilled Caesar Salad. Preheat grill.  Cut 3 washed Romaine hearts (or small heads) in half lengthwise, so you have 6 total pieces that are still attached by the stem at the bottom.  Cut 3 thick slices of Ciabatta or other rustic Italian bread.  Spray grill with nonstick spray, then place the lettuce cut-side down on the grill over high heat for about 1 minute, or until light grill marks appear and lettuce just barely begins to wilt.  Then grill bread for 1-2 min/side.  Place Romaine wedges on a large platter with big chunks of fresh tomato and the bread (cut bread in half or into chunks if you want).  Drizzle with a mixture of 2 Tbsp light mayo, 1 clove minced garlic, juice of 1/2 lemon, 2 Tbsp vinegar of choice, 2 Tbsp grated Parmesan cheese, and 1 Tbsp olive oil.  Top with shaved or shredded Parmesan cheese.
  5. Ratatouille. A veggie stew so tasty, hearty, and flavorful, you’ll sway even the meatiest of eaters.  I like to use canned tomatoes and garnish with chopped Kalamata olives and crumbled feta cheese.

Need snack ideas using veggies?  Raw veggies are best, because they’re so low in calories.  Doctor them up with one of these super easy dips.

Herbed Grains Salad

 

Sunday, August 29th, 2010

Every time I serve this salad at a party, people contact me afterward asking for the recipe.  It’s a crowd-pleaser and a nice change of pace from traditional pasta salads.  For all of you who’ve asked me recently, here you go!

Herbed Grains Salad

1 1/4 cups dry grains medley (try Trader Joe’s Harvest Grains, or any mixed grains you like such as wild rice, Israeli Couscous, whole wheat orzo, rice-lentil combos, etc)

1 large apple, diced

½-1 English cucumber (also called Hothouse, in the plastic wrapper), diced

4 green onions thinly sliced

1/3 cup dried cranberries

¼ cup toasted sliced almonds

Large handful of fresh basil leaves, roughly chopped

Large handful of fresh mint leaves, roughly chopped

¼ cup apple cider vinegar

Juice of ½ an orange or a lemon

3 tbsp maple syrup

1 tbsp Dijon mustard

¼ cup Extra Virgin olive oil

Salt & pepper to taste

Cook grains according to package directions, making sure to include some salt in the water for flavor.  When cooked, spread grains out onto a dinner plate to cool to room temperature.

In a large bowl, whisk together maple syrup, vinegar, olive oil, mustard, and lemon juice with a dash of salt & pepper.  Add apples, cucumbers, scallions, herbs, and cranberries to the bowl and toss in the vinaigrette.  When grains are cool, add them to the bowl (de-clumping with your fingers if necessary), along with the toasted almonds.  Toss to coat.  Serve at room temperature or chilled.

Fastest Dinner Ever

 

Saturday, August 21st, 2010

angel hair recipe

Angel Hair with Sauteed Cherry Tomatoes

8 oz angel hair pasta (1/2 a box)

1.5 lbs baby tomatoes

3 cloves garlic, minced

1/4 cup extra virgin olive oil

large handful fresh herbs (basil, parsley, cilantro, or a mix), rough chopped

Parmesan Cheese

Bring a large pot of water to a boil.  Meanwhile, heat 2 Tbsp olive oil into a large skillet over medium heat.  Add all the tomatoes and cook for 5-8 minutes, or until they brown a little and begin to burst.  At this point, generously salt the pasta water and cook noodles according to package directions (about 3-4 minutes).  Meanwhile, turn the burner with the tomatoes down to low, then stir in minced garlic, herbs, salt, & pepper.  When pasta is done, drain and add it to the tomatoes along with 2 more Tbsp olive oil.  Toss gently, then place on serving dish and garnish with more fresh herbs and shaved or grated Parmesan cheese.

Want another quick & easy pasta recipe using summer’s best tomatoes?  Here you go!

“Eat Pray Love” Pizza Party

 

Friday, August 13th, 2010

I don’t know about you, but the thing I liked most about the book “Eat Pray Love” was the pizza.  With each page, my desire to hop a plane to Naples just to sink my teeth into a thin, tomato-y, cheesy slice got a little stronger.  I can only imagine what the movie – which comes out today – would do to me.

Since most of us can’t immediately indulge in our craving to fly to Italy for pizza, here are a few ways you can satisfy your appetite at home…perhaps with some friends, perhaps before or after seeing the movie.

Chicken & Mushroom Pizza with Fresh Spinach and Red Onion

1 ball pizza dough, either store-bought or homemade

1/4 cup marinara sauce

1 chicken breast, diced

8 large mushrooms, thinly sliced

1/2 small red onion, thinly sliced

handful fresh baby spinach leaves

handful fresh basil leaves

8 oz mozzarella cheese, shredded

1/4 cup Mozzarella cheese

pinch of dried oregano

Preheat oven to 500.  Pour 1 Tbsp olive oil onto a baking sheet and rub around with your fingers.  Roll pizza dough out with a rolling pin or your fingers until it’s an even thin layer that fits on the baking sheet.  Poke dough all over with a fork (to prevent air bubbles), then spread tomato sauce all around dough.  Layer the toppings all over the pizza, starting with the spinach and basil leaves, and ending with the cheese.  Bake for 10-12 minutes or until cheese is bubbly and browned on top.  Let cool 2-3 minutes, then sprinkle with dried oregano and slice.  Serve alongside a salad like the one below, or this one.

Want to serve a variety of pizzas at your pizza party?  Add one of these into the mix:

Marguerita Pizza

Spinach and Corn Pizza

Asparagus and Prosciutto Pizza

Chicken and Apricot Pizza

8 Minute Spaghetti with Fresh Tomatoes

 

Monday, August 2nd, 2010

spaghetti with fresh tomatoes

Here’s a fast and easy way to highlight summer’s ripe, juicy tomatoes.

Spaghetti with Fresh Tomato Sauce

1 lb spaghetti

2.5 lbs fresh tomatoes, cut into large pieces or wedges

1 cup basil leaves

3 cloves garlic

1/4 cup extra virgin olive oil

salt & pepper

Parmesan cheese (choose a good one)

Cook noodles according to package directions, making sure to salt the water.  Meanwhile, put garlic cloves and half the tomatoes in a blender and pulse.  Pour into a large bowl, then put the rest of the tomatoes, the basil, the olive oil, a generous pinch of salt, and a small pinch of pepper in the blender and pulse a few times.  Add to the bowl.  When noodles are done, drain them and add to the bowl of fresh sauce.  Toss gently, then place on a big platter or serving bowl and garnish with lots of shaved or grated Parmesan cheese and some more basil.  Dinner is served!

Quick Margarita Pizza

 

Wednesday, July 28th, 2010

pizza margarita

With tomatoes at their peak, it’s the perfect time to make margarita pizza.  Here’s my favorite way to do it.

Tomato Basil Pizza

1 lump pizza dough, preferably whole wheat

Pesto

Grated Parmesan cheese

Mozzarella, Goat, or Feta cheese

Thinly sliced tomatoes (any kind or color)

Salt & pepper

Lots of fresh basil leaves, rough chopped or torn

Preheat oven to 475.  Rub some olive oil on a clean baking sheet, then sprinkle with a little flour or cornmeal.  Stretch dough out with your fists or a rolling pin and lay on baking sheet.  With a spatula or back of a spoon, spread the pesto all over the dough, then generously sprinkle Parmesan cheese.  Lay the tomatoes in a thin layer around the dough, then top with the remaining cheese, sprinkle with salt & pepper, and drizzle with a little olive oil.  Bake for 10-12 minutes, then sprinkle the fresh basil all over the top.  Let cool 3-4 minutes before slicing.

Tip: If your tomato pizzas turn out soggy or juicy on top, try this: place tomato slices in a colander with a generous sprinkle of salt.  Let sit for 10-15 minutes, tossing gently once half-way through, before laying on the dough.  The salt helps release some of the tomato juice before it ends up on your pie.

If you’re too busy, lazy, or hot for pizza, a whole wheat bagel/toast with cream cheese, tomato slices, and fresh basil leaves is a great alternative:

pizza margarita

5 Minute Recipes for Summer

 

Wednesday, July 14th, 2010

5 minute recipes

Yesterday we visited the Nashville Farmer’s Market, (open all day everyday, all year long!) and were blown away by the looks and taste of all the locally grown produce.  We bought grape tomatoes (above), which were so sweet they tasted like dessert.

Here’s my favorite way to eat little tomatoes, plus a few more easy 5 minute recipes using summer produce.

Sauteed Tomatoes

Heat 1 Tbsp olive oil in a large skillet over medium heat.  Add a pint of grape tomatoes to skillet, sprinkle with salt, and let cook until tomatoes begin to brown a little.  Toss or stir tomatoes a bit, then add 1-2 cloves of minced fresh garlic and a handful of chopped basil, cilantro, or mint, plus a little more salt & some pepper.  Serves 2 as a side dish.

Tip: To make this a main dish, let cool for 5 minutes, then pulse tomatoes in a blender for 5 seconds and toss with cooked pasta, grated Parmesan cheese, and more fresh herbs.

watermelon salad recipe

Watermelon Salad

Lay 4 cups of fresh watermelon chunks on a platter or plate.  Sprinkle with crumbled feta cheese (choose feta made from sheep’s milk, which comes in a block rather than crumbles and tastes much better), fresh rough-chopped mint leaves, and toasted pine nuts or walnuts.  Drizzle with extra virgin olive oil and a squeeze of lime juice and serve.

5 minute recipes

Raw Zucchini Sticks with Easy Veggie Dip

Cut zucchini into thin strips (like a carrot stick) and serve with the dip of your choice.  When ripe and in season, raw zucchini is just as delicious as cooked.  If you’re skeptical, go for either Zucchini Corn Enchiladas or Roasted Summer Squash.

All these zucchini recipes can be made with crookneck squash (above), with regular zucchini like this:

5 minute recipes

with round zucchini like this:

5 minute recipes

or with summer squash of any color:

5 minute recipes

All of these varieties have roughly the same flavor and texture, so use whichever you like.

Want to see more pictures from our travels in Tennessee and North Carolina?  Here you go.

Smoky Veggie Chili and Cornbread

 

Tuesday, July 6th, 2010

easy vegetarian chili

We had the best vegetarian chili in Santa Fe.  The flavor was so deep and smoky that it tasted almost like BBQ.  Below is my similar veggie chili recipe (with cornbread) that you can whip up at home.  This recipe seems long but it’s very easy, and you can substitute any veggies you have on hand.

For more of the tasty things we ate in New Mexico, scroll down!

Easy Vegetarian Chili

1 large onion, chopped

2 large carrots, chopped

2 stalks celery with leaves, chopped

1 large bell pepper, any color, chopped

2 chipotle peppers, canned in adobo sauce – chopped (may substitute 1 Tbsp chili powder)

1 Tbsp cumin

½ tsp ground ginger

one 15 oz can kidney beans, rinsed and drained

one 15oz can black beans, rinsed and drained

one 15 oz can vegetarian refried beans

one 28 oz can diced tomatoes (fire roasted if you can find them)

one 6 oz can tomato paste

1 cup water (add more if necessary)

1 cup frozen corn kernels

1 sweet potato or yam partially-cooked and cut into chunks (poke & microwave 3-4 min)

1 Tbsp brown sugar

1 Tbsp semi-sweet or dark chocolate, chopped (chips are easy)

2 Tbsp apple cider vinegar

In a large pot, sauté chopped onion, carrot, celery, and bell pepper with a pinch of salt for 5-8 min, or until beginning to soften.  Stir in the cumin, ginger, and chipotle pepper & saute one minute, then stir in the tomato paste.  Add the beans, canned tomatoes, and water and let simmer for until gently bubbling.  Then add corn, sweet potato, brown sugar, and chocolate.  Stir, then let simmer over low heat for ~30 minutes.  Before serving, add the apple cider vinegar (more to taste, it adds tang).  Serve with a dollop of Greek yogurt, fresh chopped cilantro, and cornbread.  Note: If your soup ends up spicier than you’d like, add the juice of a lime or more apple cider vinegar, which will help neutralize the spice.

Cheddar Corn Bread

1 1/2 cups finely ground cornmeal

1 cup whole wheat pastry flour (or white whole wheat flour)

2 tsp baking powder

1 tsp baking soda

1 tsp Kosher salt (or 1/2 tsp table or sea salt)

1/4 cup canola oil

2 eggs (or 1 egg + 2 egg whites)

2 Tbsp honey

1 1/4 cup low-fat buttermilk

1 cup frozen corn kernels (not thawed)

3/4 cup shredded extra sharp cheddar cheese

Preheat oven to 375.  Spray an 8×8 baking dish with nonstick cooking spray.  In a large bowl, whisk together oil, eggs, and honey.  In a separate bowl, combine cornmeal, flour, baking powder and soda, and salt.  Add half the dry ingredients to the wet, then stir in half the buttermilk.  Toss the corn kernels with the remaining flour and add to the mixture along with the remaining buttermilk, then fold in the shredded cheese. Pour batter into the greased pan and bake for 30-35 minutes or until a toothpick inserted into the center comes out clean.

View all of our pictures from New Mexico.

Green Chile Burger

 

Saturday, July 3rd, 2010

veggie burger with green chiles

It’s not always easy to find good fast food on the road.  But at Route 66 Burger in Needles, CA (aka hottest place on earth) they have an Ortega Gardenburger: simply a gardenburger with fire-roasted green chiles on it.  The addition of the chiles turned this meal from basic into something worth telling you about.

Make an Ortega Burger of any kind (beef, turkey, chicken, veggie) at home by doing one of the following:

1. Add a can of mild diced green chiles & squeeze of lime to 1/2 cup Light mayo and spread on burger bun.

2.  Spread 2 Tbsp of canned diced green chiles directly on your burger bun.

3.  If using meat, add a can of diced green chiles to your ground beef/turkey/chicken before forming into patties.

4. Throw a couple Poblano peppers on the grill and turn frequently until the skin is blackened. Put peppers in a bowl, cover with plastic wrap, and let sit for 10 minutes.  Peel the skin off and slice the peeled peppers, then use as a topping on your burger along with some avocado & a thick slice of tomato.

Here are a few more pics from our first leg of the trip (LA –> Winslow, AZ):

Spaghetti Pie

 

Friday, June 25th, 2010

baked spaghetti pie

We’re leaving town next week for a month, which for me translates into: No more going to the grocery store, and I have 6 days left to use up every last morsel of food in the house. While this might sound like a nightmare to many, to me it sounds FUN.  I love turning (what looks like) nothing into something.  It’s when I do my best work.  The added challenge this time around is that I just had dental surgery, so everything I make has to be soft-ish.  Even more fun.

Last night, I made Spaghetti Pie…aka turned a wrinkly lemon, 1/2 bag frozen spinach, and 1/2 box of spaghetti noodles into “dinner.”  It was so good I had it again for breakfast this morning.

Spaghetti Pie

3 Tbsp olive oil

4 eggs

1 cup low-fat milk

juice of 1 lemon

1/2 (or a little more) of a 16-oz bag of frozen spinach

1/2 box spaghetti noodles

salt & pepper

1/2 cup grated Parmesan cheese

Handful of fresh chopped Italian Parsley (optional)

Cook noodles according to package directions, then drain and set aside.  Heat a generous drizzle of olive oil (use garlic or herb oil if you have it) in a large nonstick skillet over medium heat.  Add noodles to pan and let cook 3 min.  Meanwhile, whisk eggs, milk, lemon juice, spinach, cheese, and parsley together in a large bowl along with a large pinch of salt & small pinch of pepper.  Pour egg mixture into pan with noodles and let cook over medium-low heat until the edges brown and the top edges begin to solidify (I put a lid on it to let the eggs steam a little).  The bottom of the pie should look like this before you flip it:

spagetti pie

Then, carefully place a dinner plate on top of the skillet and flip the whole thing out onto the plate.  Add remaining oil to the pan, then slide the pie back into the pan with the uncooked side down.  Let cook an additional 5-ish minutes, then using the same method, flip back onto a dinner plate.  Let cool a few minutes then slice into wedges and serve with another sprinkle of Parmesan cheese.

spagetti pie

Caprese Salad with Purple Basil

 

Tuesday, June 22nd, 2010

tomato basil mozzarella salad

With tomatoes at their ripest, it’s the perfect time of year to make a simple, beautiful salad.

Caprese is just thick slices of tomatoes and fresh mozzarella with fresh basil leaves.  Layer these ingredients on a platter, sprinkle with salt & pepper, and drizzle with olive oil.  If you want to get a little fancier, try:

  • Using a variety of different colored heirloom tomatoes, so the salad is multi-colored.
  • Mixing a few dollops of pesto in with your olive oil, then pour the pesto oil over your salad as a dressing.
  • Using a mixture of green & purple basil leaves for an even more colorful salad (check for purple basil at your farmer’s market or Asian food market).

Caprese salad is the perfect addition to a brunch menu. Just pair with muffins (or my healthy banana bread) and a big fruit salad and you have a complete meal.

tomato basil mozzarella salad

Want more brunch ideas?  This is all you’ll ever need to know.

Zucchini & Fresh Corn Enchiladas

 

Wednesday, June 2nd, 2010

eating made easy

The zucchini, yellow crookneck, and Mexican squash are SO good right now (at least where I live, sorry if you’re still stuck in winter weather)…and fresh corn is getting better every week.  These enchiladas are a fresh & easy way to liven up early summer produce.

Zucchini & Fresh Corn Enchiladas

1-2 tbsp olive oil
3 sweet corn on the cob
1 medium onion, thinly sliced
2 cloves fresh garlic, minced
1.5 lbs fresh zucchini, thinly sliced in half length and width-wise, so the slices are half moon shaped (choose small-medium zucchini for flavor and tenderness, may use yellow crookneck squash too)
1 cup fresh cilantro leaves, rough chopped
2 tsp ground cumin
1 tsp chili powder
1/2 tsp salt
1 large jar salsa verde (tomatillo salsa)
8 corn tortillas
2 cups shredded sharp white cheddar cheese

1. Heat a large skillet over medium-high heat, then add 1 Tbsp olive oil and the sliced onion. Saute for 3-4 min or until onion begins to brown a little and soften, then add the salt, garlic and zucchini slices.  Saute for about 5 min or until crisp-tender.  Should look something like this:

eating made easy
More…

Apricots with Blue Cheese, Nuts, and Honey

 

Tuesday, June 1st, 2010

eating made easy

My latest favorite snack:  Fresh apricots with chunks of blue cheese & toasted nuts, drizzled with honey.

This is incredibly easy; just pile on a plate and eat.  I personally love it with Maytag or Point Reyes Blue cheese and walnuts or pistachios, but I’m sure it’s heavenly with just about anything.

To make this for a party or potluck, halve the apricots and put a chunk of cheese & nut the middle of each.

Burgers, Salads, Sides, and More

 

Friday, May 28th, 2010

potluck salad

It’s Memorial Day Weekend, which means BBQs and parties, which means thinking of something to make or bring.

Here are some ideas for unique burgers, salads, and sides.

BURGERS

  1. Mexican turkey burgers – 2 lbs ground turkey breast, 1 can diced green chiles, handful chopped cilantro, 2 tsp cumin, 1 tsp chili powder, 1/4 cup salsa, 2 tsp salt.  After grilling, serve on buns (or in tortillas) with chipotle mayo (mix 1 cup light mayo with 1 finely diced chipotle pepper canned in adobo and juice of a lime), light pepper jack cheese, lettuce or cabbage, tomato slices, and/or grilled sliced bell peppers.
  2. Greek Burgers – 2 lbs lean ground beef (90% lean), 1/2 crumbled feta cheese, 1/3 cup olive tapenade (or chopped olives) Tbsp dried oregano, 1 tsp salt, 1 tsp pepper, zest of 1 lemon, 1 Tbsp olive oil.  After grilling, serve on buns with tsaziki (purchased, or make your own by mixing nonfat Green yogurt with chopped fresh mint, shredded cucumber, & pinch of salt) and sliced tomatoes, cucumbers, red onion, and bell pepper.
  3. Black Bean & Sweet Potato Burgers – In large bowl, mix together 1 can drained black beans, 1 can refried black beans, 2 peeled & grated sweet potatoes, 1 Tbsp cumin, 1 tsp salt, 4 cloves garlic (minced), 4 chopped green onions, 1 egg, 1/2 cup bread crumbs.  Form into patties (aadd more crumbs if mixture is too wet to form into patties), place on well-oiled foil-lined baking sheet, and bake at 450 for ~20 minutes, flipping half way through. Serve alone or on buns with yogurt-lime sauce (mix 2 cups plain yogurt with juice & zest of 1 lime, salt, and 1 finely chopped jalapeno) and fresh cilantro leaves.

SALADS

  1. Quinoa with Latin Flavors — using fresh corn off the cob for this makes it to-die-for!
  2. Herbed Grains Salad (this is everyone’s FAVE) — prepare Trader Joe’s Grains Medley (or Israeli couscous) according to pkg directions. Spread onto a plate to cool to room temp.  In meantime, in bottom of large bowl whisk 1/4 cup apple cider vinegar, 1 Tbsp Dijon mustard, 3 Tbsp maple syrup, juice of 1 lemon, 1/4 cup olive oil.  Add 1/3 cup dried cranberries, 1/4 cup sliced toasted almonds, large handful chopped fresh basil, large handful chopped fresh mint, 4 chopped green onions,1 chopped large apple, 1 sliced English cucumber (the kind in plastic).  Toss to coat.  Add grains to the mixture and let sit for at least 1/2 hour before serving.  Best served at room temp or slightly chilled.
  3. Citrus & Avocado Salad — So light and refreshing! eating made easy
  4. Fruit Salad – pick 3 (4 maximum) fruits of varying colors.  Cut into large-bite chunks and gently mix together with the juice of 1/2 lemon.  Cluttering up your fruit salad with too many fruits, or chopping the fruit too small will make the salad less beautiful.  Combos I like:
  • Strawberries, pineapple, kiwi
  • Blueberries, mango, watermelon
  • Cantaloupe, cherries, pineapple

For a chance of pace, serve a Fruit Dip alongside your fruit salad, which can be used for dipping or dolloping.  To make: mix 1.5 cups yogurt (any flavor) with zest of a lemon or lime.  Gently fold in 1 cup whipped cream or Cool Whip.  Add chopped fresh mint if you like.  More fruit dip variations.

SIDES & SNACKS

  1. Prosciutto-Wrapped Stuffed Dates — to make these vegetarian, leave off prosciutto and sprinkle torn basil leaves on platter.
  2. Crispy Roasted Garbanzo Beans — and roasted green beans, beautifully presented.
  3. Roasted (or Grilled) Corn on the Cob — with seriously mouth-watering toppings.
  4. Fresh Strawberry & Mint Bruschetta — Spread goat cheese on toasted baguette slices, then top with strawberry slices, fresh mint leaves, and drizzle with honey.

eating made easy

Have a wonderful long weekend!!

Roasted Summer Squash

 

Monday, May 24th, 2010

To make Roasted Summer Squash, simply cut the stems of the squash discs, cut them in half or thirds, toss them in extra virgin olive oil, salt & pepper, and roast for 25-30 minutes at 450 degrees (or 425 if your oven tends to burn things).  For tips on how to get the perfect roast veggies every time, check out Roasted Vegetables.

Need an entree to go with this side dish? How about these.

Roasted Corn with Cinnamon Honey Butter

 

Wednesday, May 19th, 2010

Corn is starting to make it’s way into farmer’s markets and grocery stores, which means summer is really on the way.  Celebrate by sinking your teeth into roasted (or grilled) corn on the cob, which I recommend slathering with my Maple Mascarpone Spread, Cinnamon Honey Butter, or Chili Lime Sauce.

ROASTED CORN ON THE COB

4 ears corn, husks removed

Kosher salt

one of the following delicious spreads

Preheat oven to 400.  Place corn on a baking sheet coated with nonstick cooking spray and sprinkle with coarse salt.  Roast for 15- 20 minutes, shaking sheet a couple times during roasting to turn corn, until corn is tender and there are some brown spots.  Put one of the spreads below in the bottom of a baking dish and roll the hot corn around in it.  Serve when it’s cooled a little.

Maple Mascarpone Spread

More…

Creamy Stove Top Mac and Cheese

 

Tuesday, May 18th, 2010

Healthy Mac ‘n Cheese sounds like an oxymoron, right?  But here we have it. Delicious, quick, and easy.

Amelia’s Squash Mac and Cheese

12 oz whole wheat macaroni noodles

1 medium onion, finely chopped

1 8-oz package mushrooms, sliced thinly

2 Tbsp butter

2 Tbsp flour

1 can fat-free evaporated milk (see picture below)

14 oz box frozen pureed squash, thawed (see example below)

1.5 cups shredded extra sharp cheddar cheese

1/4 cup grated Parmesan cheese

Salt & pepper

Pinch of nutmeg

  1. Prepare noodles according to package directions, making sure to liberally salt the pasta water.  Leave pasta in the strainer and return pot to the stove.
  2. In the pasta pot, saute onion and mushrooms in the butter (with generous pinch of salt & small pinch of pepper) over medium heat until onions soften (5-8 min), stirring occasionally.
  3. Add the flour to the pot and stir mixture for about a minute.
  4. Add full can of evaporated milk, whisk for ~3 minutes or until mixture has thickened a bit.
  5. Add thawed squash puree to pot and whisk to combine, then add cheeses and pinch of nutmeg and continue whisking until mixture is smooth and cheese is melted.
  6. Return the noodles to the pot and gently fold into noodles with a spatula or wooden spoon.
  7. Serve with some more sprinkles of Parmesan cheese, alongside a green salad or any vegetable side dish. Serves 6 people.

These are the key ingredients for making this recipe creamy and smooth, yet healthy.  Evaporated fat-free milk:

and frozen pureed squash.  You can cook fresh squash and puree it yourself, but this is an easy and cheap option:

Show me more recipes.

Smoothie Mania

 

Wednesday, April 28th, 2010

smoothie healthy recipesI loooove smoothies.  Thick, creamy, frozen ones.  They’re kind of like eating ice cream, only with fewer calories and more nutrients.  Below are some of my favorite smoothie recipes, but first, a few smoothie-making tips:

  • Good places to find cheap frozen fruit: Trader Joe’s, Whole Foods, Costco.  Or freeze your own.
  • Use milk or milk substitutes as the liquid instead of juice, to keep your smoothies high in calcium and lower in sugar.
  • Use plain yogurt instead of flavored, to limit sugar.
  • Put the liquid & yogurt in the blender first, fresh fruit in second, and the frozen fruits in last, so your blender blends more easily.
  • If you’re blender struggles, use the “pulse” button, or stop it and shake the carafe around a little to loosen things up.  (Don’t stick a spoon in there, you’ll end up with injury or a big mess).
  • Think of a smoothie as a meal or part of a meal, not just a drink.  Smoothies are only nutritious if they’re not adding excess calories to your diet.

For all of the following smoothie recipes, simply blend the listed ingredients (put soft stuff in first) until you reach desired consistency.  These amounts are approximate.  No need to measure, just experiment to see what you like.

Peach Mango Smoothie

1/2 cup plain nonfat yogurt

1/2 cup unsweetened almond milk

1/2 cup frozen peach slices (about 1/2 a large peach)

1/2 cup frozen mango cubes

splash of Amaretto (unless this is is for a kid)

a few toasted sliced almonds on top for garnish & crunch

More…

Gnocchi with Creamy Butternut Squash Sauce

 

Monday, April 26th, 2010

gnocchi sauce recipe
This dish is fast, easy, healthy, and cheap.

(and it looks much better in person than in this picture!)

1 pkg gnocchi (potato dumplings, look for it in the pasta aisle)

1 pkg frozen pureed squash (comes in a box like frozen chopped spinach), thawed

1 small onion, chopped

8-oz pkg mushrooms, chopped

2-3 Tbsp chopped fresh sage leaves (remove from stems)

1/2 can evaporated fat free milk (approx)

1/2 cup low-fat or fat free milk (approx)

More…

Asparagus & Arugula with Fried Egg

 

Tuesday, April 20th, 2010

Asparagus has a very short season — about 3 weeks!  Of course, we now import asparagus from abroad and are able to grow asparagus out of season.  But the thin, tender, flavorful asparagus that we all know and love is really only grown in April (give or take a few weeks depending on where you live).  So take advantage while you can.

Need an easy recipe using asparagus?  Steam it for 4-5 minutes, toss with a mixture of lemon juice, olive oil, salt & pepper and some baby arugula.  Fry an egg in a little olive oil and serve over the veggies with some shavings of Pecorino or Parmesan cheese.  This works well for breakfast, lunch, or dinner.

Super Quick Dinner

 

Monday, April 19th, 2010

Problem: Random about-to-wilt veggies taking up space in fridge.

Solution: Make a stir fry.

Tofu & Veggie Stir-Fry

More…

Breakfast Quinoa

 

Tuesday, April 13th, 2010

This is reminiscent of oatmeal…but with more of a crunch.  A nice change of pace from regular old breakfasts, and with quinoa’s high protein & fiber content, you’ll feel satisfied until lunch.

More…

Carrot Souffle

 

Tuesday, February 9th, 2010

I know, sounds weird.  And hard.  But it’s neither.  It’s easy and delicious, and a great way to use fresh, beautiful produce like this:

even in the middle of winter.  Click here for the Carrot Souffle Recipe. More…

More Wintertime Snacks

 

Thursday, February 4th, 2010

Want a few healthy snacks to go along with your Chip Buffet, Buffalo wings, and 7-Layer dip this Superbowl Sunday?  Look back at my post about roasting, and try one of these:

Roasted Garbanzo Beans with Pistachios
(pictured above).  Roasted garbanzos are one of my favorite substitutions for chips or crackers, and they got even better when my friend Kari Lauritzen added pistachios to the mix!  Simply drain and rinse a can of garbanzo beans (chickpeas), toss with a little olive oil, roast at 425 for 15 minutes or until browned and pretty crunchy.  Pour into a small bowl with some shelled pistachios and sprinkle with coarse salt.
Roasted French Green Beans
Empty the contents of a bag of green beans–they sell them pre-cut & washed at Trader Joe’s, Whole Foods, Costco–onto a baking sheet, toss with a little olive oil, salt, and pepper, and roast for 12-15 minutes at 425.  They are supposed to get brown on the ends and wilt…if you want them crunchy, roast for only 3-4 minutes.  For a fun presentation (again thanks to Kari for this creative idea!), put them in a glass like this so people can just pull out a bean at a time.

Winter Vegetables

 

Wednesday, February 3rd, 2010

If you like to eat seasonally, winter can present a challenge.  We have plenty of winter produce in California (that is shipped to your state if you live elsewhere), but it may be less familiar to us than summer and fall items.  Most people wouldn’t see kholrabi or chayote at the market and think “Oooh! Just what I was hoping to make for dinner!”  We’re more likely to give it a weird stare and move on to the bag of baby greens and yellow-looking tomatoes we at least recognize.  Here are some delicious fruits and veggies to keep your eye out for in the winter and early spring.

ROOT VEGGIES

Beets, Carrots, Parsnip, Rutabaga, Onions, Leeks, Turnips, Kohlrabi, Chives, Radishes

OTHER VEGGIES
Brussels Sprouts, Fava Beans, Cabbage, Winter Cauliflower, Collards, Swiss Chard, Broccoli, Iceberg Lettuce, Mustard Greens, Spinach, Winter Squash, Chayote

FRUITS

Oranges, Tangerines, Satsumas, Pears, Kiwis, Grapefruit, Cherimoya, Passion Fruit, Pummelo, Apples, Avocados

Here’s one idea for what to do with some winter veggies: a simple cabbage slaw (to replace the standard green salad that’s better in summertime).

Asian Slaw
1/2 head green cabbage, shredded
1/2 head Radicchio (small leafy red-cabbage-looking ball)
2 carrots, shredded or thinly sliced
4 green onions, thinly sliced
handful of fresh cilantro, mint, or basil, roughly chopped
1/4 cup sesame seeds, chopped peanuts, or sliced almonds

Combine all these vegetables in a large bowl.  Pour about 1/3 cup Asian-style dressing (try Newman’s Own Lowfat Sesame Ginger, or Ken’s Lite Asian Sesame) over them and toss gently with your hands to coat.  Let the slaw sit in the dressing for 5-10 minutes, tossing occasionally, before serving.
Note: this recipe makes a lot, and can be saved in the fridge even with the dressing on it: it just gets more flavorful.
Other things you could to this salad: sliced snow peas, thin cucumber slices, shredded raw zucchini, shredded broccoli stems, shredded red cabbage, boiled edamame beans, tofu cubes
To make your own dressing: whisk together 1 Tbsp soy sauce, 3 Tbsp rice vinegar, juice of 1/2 lime, 2 Tbsp sugar or honey, dash of Siracha or other hot sauce, and either 2 Tbsp peanut butter or
1 Tbsp sesame oil.

Hearty Weekend Breakfast That Won’t Slow You Down

 

Monday, February 1st, 2010

So often weekend breakfasts turn into enormous, heavy meals, after which we are so full all we can do is  take a nap for the rest of the day.  Not that a nap is a bad thing, but a few weekend overeating episodes can undo all the hard healthy eating work we’ve put in during weekdays.  So, here’s an idea for a hearty breakfast that will fill you up, taste special, and get your weekend morning started off right.

Oatmeal with Fruit Topping
1 cup cooked oatmeal of any kind
(steel cut oats, quick oats, oat bran, old fashioned oats)
1/2 cup sauteed fruit

Fruit Topping Idea
(Note: this is the perfect time to use fruit you have that’s getting too soft/mushy, or anything frozen)
1 Tbsp butter
1 apple, sliced
1 cup fresh cranberries (or 1/4 cup dried)
3 Tbsp brown sugar
2 Tbsp walnuts

Melt butter in skillet, saute apples for ~3 min with a tiny pinch of salt
Add cranberries (& 1 Tbsp water if mixture is getting dry)
When fruit is soft, add nuts and sugar and stir
Remove from heat and spoon onto oatmeal with drizzled milk
Another Topping Idea
1 Tbsp Butter
1 Pear
Seeds of 1 Pomegranate

Same directions as above.

Other Fruit Topping Ideas
1 cup frozen raspberries + segments of 1 orange + 1 Tbsp white sugar
2 cups strawberry slices + zest of 1 lime + 1 Tbsp honey
1 sliced banana + 2 Tbsp chopped walnuts + 1 Tbsp maple syrup
1 mango cut into chunks + 1 Tbsp shredded coconut + 1 cup frozen blueberries

All of these Toppings would also work well for pancakes or waffles
–even frozen whole grain waffles (like Kashi GoLean).

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