Archive for May, 2011
Tangy Three Bean Salad
May 31 2011 by | Comments
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This is one of my new favorite lunches. I love this tangy bean salad! The cucumber really adds a refreshing feel and the dressing is so light and flavorful. Not only is it super easy to throw together but the longer it sits the better it tastes! This dish is perfect for potlucks and get togethers – make it a day or two ahead of time and you have a delicious and healthy dish ready to go!
~Sarah
Ingredients:
- 1 can (15 ounces) no salt added cannelloni beans
- 1 can (15 ounces) no salt added kidney beans
- 1 can (15 ounces) no salt added garbanzo beans (chickpeas)
- 1 cucumber, seeded and finely diced
- 1/2 red onion, finely minced
- 3/4 cup fresh parsley, finely chopped (using fresh parsley in this recipes is a must – no dried stuff!)
- 1/3 cup apple cider vinegar
- 1 tbsp raw honey or coconut nectar
- 2 1/2 tbsp extra virgin olive oil or Garlic Gold Oil
- 1 1/2 tsp sea salt
- 2-3 cloves garlic, minced (if you’re a garlic lover feel free to add in another clove)
- 1 tbsp Dijon mustard
Preparation:
- Place the beans in a large colander, rinse well with water and drain.
Place the beans in a large colander, rinse well with water and drain
- In a large bowl mix together the beans, cucumber, onion and parsley.
- In a separate small bowl whisk together the vinegar, honey, olive oil, salt, garlic and mustard.
- Add the dressing to the beans and gently stir to coat.
- Chill the salad in the refrigerator for several hours to allow the beans to soak up the flavor of the dressing.
Nutritional Info:
Makes approximately 8 servings.
Serving size 1 cup.
Nutrients per serving: Calories: 195, Cal. from Fat: 46, Total Fat: 5g, Sat. Fat: .5g, Carbs: 28.5g, Fiber: 9g, Sugars: 3.5g, Protein: 9g, Sodium: 38mg, Chol: 0mg
Notes:
Store any leftovers in an airtight container in the fridge for up to a week. Stir gently each time before serving.
Grilled Eggplant Sandwich
May 28 2011 by | CommentsAdd to Recipe Box
Eggplant isn’t very glamorous but it is versatile. You can roast it, grill it, puree it for dips and sauces and all are good. What I like about this sandwich is actually the spread. I took a page from one of Sarah’s favorite shows, Top Chef, and “deconstructed” baba ganoush. Instead of mashing it altogether I made a spread with some of the ingredients in baba ganoush to make a fantastic baste for the eggplant and also to top the sandwich. This sandwich has become one of my favorites and just in time for summer grilling.
Kristy
Ingredients:
- 1-2 baby globe or Japanese eggplants (enough for 4 1/2 inch thick slices)
- 2 slices provolone cheese (omit for a vegan sandwich)
- 1 tomato, sliced
- 1/2 white or yellow onion, thinly sliced
- 4 slices whole grain bread (I used a seeded bread to go with the sesame seed flavor of the tahini)
- 1 clove garlic, minced
- 1 lemon, juiced (about 2 tbsp)
- 1 tbsp plus 1 tsp extra virgin olive oil
- 2 tbsp tahini
Preparation:
- In a small bowl whisk together the garlic, lemon juice, 1 tbsp olive oil and the tahini.
- Heat your grill pan or outdoor grill to high.
Baste the eggplant slices with the tahini spread
- Slice the eggplant into 4 1/2 inch thick slices and baste with the sauce.
Grill eggplant slices until tender
- Place on the grill and cook until tender, about 3 minutes or so on each side, depending on the heat of your grill.
- Brush the remaining 1 tsp of olive oil on the bread and place on the grill to toast (remove the eggplant when done to a plate if you don’t have enough room for both on the grill).
- Construct your sandwich by placing 2 slices of eggplant on one piece of toast, top with one slice of cheese, tomato, onion and 1 tbspn tahini spread and another piece of toast.
Nutritional Info:
Makes 2 sandwiches.
Serving size 1 sandwich.
Nutrients per serving: Calories: 500.5, Cal. from Fat: 251.5, Total Fat: 28.5g, Sat. Fat: 6g, Carbs: 45.5g, Fiber: 17.5g, Sugars: 2g, Protein: 18.5g, Sodium: 395.5mg, Chol: 0mg
Notes:
This recipe doesn’t ‘save’ very well so make sure to only make as many servings as you’ll need for one meal.
Broccoli Salad
May 27 2011 by | CommentsAdd to Recipe Box
I don’t know what it is about spring time but as soon as the warm weather hits I start craving broccoli salad. I go through a phase where I literally eat it at every meal for about 2 weeks. I’m strange. I know. It’s just so yummy!!!!
~Sarah
Ingredients:
- 1 head broccoli, stems removed and florets cut into pieces
- 4 slices cooked bacon, crumbled (I used Applegate Farms Sunday Bacon)
- 1/2 cup red onion, chopped
- 1/2 cup raisins
- 3/4 cup mayonnaise (I used Spectrum Brand Organic Mayonnaise)
- 2 tbsp white vinegar
- 1 1/2 tbsp raw honey or coconut nectar
- 1/4 cup roasted no salt added sunflower seed kernels
- sea salt and freshly ground black pepper to taste
Preparation:
- In a small bowl combine mayo, vinegar, honey, salt and pepper. Mix well and set aside.
- In a large bowl combine broccoli, bacon, onion and raisins. Gently stir in the mayo dressing.
- Sprinkle with sunflower seeds and serve immediately.
Nutritional Info:
Makes 6-8 servings.
Serving size approximately 1 cup.
Nutrients per serving: Calories: 173, Cal. from Fat: 77.5, Total Fat: 8.5g, Sat. Fat: .5g, Carbs: 17.5g, Fiber: 2g, Sugars: 10.5g, Protein: 4g, Sodium: 174mg, Chol: 2.5mg
Notes:
Leftover salad should be stored in an airtight container in the fridge for up to 2 days.
It’s best to reserve some of the sunflowers seeds for any leftovers. The sunflower seeds will lose their crunch by the next day.
Tomato Avocado Salad with Cilantro Lime Dressing
May 26 2011 by | CommentsAdd to Recipe Box
First 90 + degree day of the season. Seems like we were just talking snow and BAM, hit with hot and humid weather. This calls for a quick and easy meal that doesn’t involve a lot of fuss. Nothing could be easier than this cool, refreshing salad. So get your plate and grab a chair outside and watch the sunset on this first summer-like evening and enjoy.
Kristy
Ingredients:
- 2 large beefsteak or other large tomatoes, sliced into 6 slices each
- 4 scallions, white ends only, thinly sliced
- 2 avocados, peeled and diced
- 8 ounces grilled beef steak, sliced into strips (optional)
- 1 cup black beans, cooked (optional)
- 1/4 cup extra virgin olive oil
- 1-2 limes (to taste), juiced and 1 tbsp zest
- 1/4 tsp red pepper flakes
- 1/4 cup fresh cilantro, chopped
- sea salt and freshly ground black pepper (to taste)
Preparation:
- Layer 3 slices of tomato on each serving plate.
- Evenly arrange the avocado and onion over the tomatoes.
- Divide the steak or black beans (if using) over the tomatoes and avocados and place on top of the salad.
- In a small bowl whisk together the remaining ingredients except the zest and drizzle over the salad.
- Garnish with the lime zest.
Nutritional Info:
Makes 4 servings.
Nutrients per serving: Calories: 292.5, Cal. from Fat: 242.5, Total Fat: 28.5g, Sat. Fat: 4g, Carbs: 11g, Fiber: 7g, Sugars: 2g, Protein: 2.5g, Sodium: 17mg, Chol: 0mg
Nutritional info does not take into account optional ingredients.
Notes:
This salad does not keep well so only make what is necessary and assemble the ingredients as needed for your specific serving amount.
Strawberry Granola Crunch
May 25 2011 by | CommentsAdd to Recipe Box
While I own a lot of cookbooks and cooking magazines I rarely get my inspiration for recipes from them. Usually I’ll see a product at the store and will get inspired to make something out of it. But the inspiration for this recipe came from Glee. Yes, as in Glee the AWESOME AND FANTASTIC TV show! Yes, I’m a Gleek and I never miss an episode – EVER! I was watching a couple of weeks ago and Rachel had just gotten a strawberry slushie thrown in her face and I thought to myself, “At least it was strawberry, everything tastes better with strawberry on it”. Weird thought I know but that thought combined with my craving for granola lately totally triggered this recipe. My local Whole Foods sells these amazing dried strawberries in their bulk section that worked perfect in this recipe. If you can’t find them at your local health food store then substitute with either dried cranberries or raisins.
~Sarah
Ingredients:
- 2 cups old fashioned rolled oats (use a gluten free oat as needed)
- 1 cup cashews
- 1 cup almonds
- 1 cup whole fresh strawberries (tops removed)
- 1 tbsp cinnamon
- 1/2 cup raw honey or coconut nectar
- 1 tbsp vanilla
- 1 cup dried strawberries, raisins or cranberries
Preparation:
- Preheat oven to 325 degrees.
Line a baking sheet with non stick foil and spread a thin layer of cashews and almonds on the sheet
- Line a baking sheet with non stick foil and spread the cashews and almonds out in a thin layer. Place in the oven for about 4-5 minutes, flip the nuts over and bake for another 4-5 minutes or until the nuts are toasty and golden brown. Remove from oven and let them cool completely.
Place the cooled nuts in a plastic bag and gently crush with a rolling pin or meat tenderizer
- Once completely cooled, place the nuts into a plastic bag and using a rolling pin or meat tenderizer gently crush the nuts into smaller pieces. Don’t overdo this step – you don’t want them finely ground, just lightly crushed.
- In a large bowl combine oats, cinnamon, crushed cashews and almonds. Stir to combine and set aside.
- Place the strawberries in a food processor (or blender) and blend until pureed. Set aside.
- Add honey, vanilla and strawberry puree to the oat mixture and stir to combine.
Spread the granola in a thin layer on a lined baking sheet
- Line a baking sheet with non stick foil or parchment paper and spread the granola in a single layer on top.
- Bake for 20-25 minutes, stirring every 5-7 minutes. Don’t be concerned if your granola seems mushy. Trust me on this!
- Remove from the oven and let it sit and cool for one hour. After your granola has cooled and become crunchy, fold in dried strawberries.
- Enjoy with your favorite greek yogurt, milkor simply grab a handful and enjoy!
Enjoy with your favorite greek yogurt, with milk or simply grab a handful and enjoy
Nutritional Info:
Makes approximately 6 cups.
Serving size 1/2 cup.
Nutrients per serving: Calories: 241, Cal. from Fat: 101, Total Fat: 11g, Sat. Fat: 1g, Carbs: 32.5g, Fiber: 3.5g, Sugars: 18g, Protein: 5.5g, Sodium: 34mg, Chol: 0mg
Notes:
Store any leftover granola in an airtight container at room temperature for up to a week. You can also store it in the fridge for up to a month.
I’ll also note that as my daughter and I were making this recipe we were totally singing along to Glee songs. We had a blast making this and an even better time eating it! So fellow Gleeks out there – what’s your fav Glee song??? Post in the comment section and let us know which song or songs you are loving! Right now I’m digging Rolling in the Deep – Jesse and Rachel are so good together!
My apologies to any non Glee people out there for this Glee inspired post- are there any non Glee fans? Surely not!
Baked Chicken and Vegetables in a Spicy Yogurt Sauce
May 24 2011 by | CommentsAdd to Recipe Box
I usually consider this recipe to be a winter dish because I use vegetables like sweet potato, hard winter squash like acorn or butternut, cauliflower and green beans. I exchanged the hard winter squash with zucchini and yellow summer squash, the sweet potato with a few creamy white new potatoes and added carrots for their lovely bright color. A squeeze of lemon brightens everything up and I loved the change. If you have ever grown zucchini you know you can never have too many recipes that include them so here is one more delicious option!
Kristy
Ingredients:
- 1/4 cup unrefined peanut oil or unrefined avocado oil
- 2 tsp garam masala *see notes
- 1 tsp minced ginger
- 2 cloves garlic, minced
- 4 chicken breasts, boneless and skinless (or thighs or a combination of both)
- 4 small new potatoes, quarted or diced into 1/4 inch thick pieces
- 1 medium or 2 small sized zucchini, sliced in 1/2 inch thick pieces
- 1 yellow summer squash, sliced in 1/2 inch thick pieces
- 2 carrots, peeled and sliced into 1/4 inch thick pieces
- 1/2 lemon, juiced
- sea salt and black pepper to taste
- 1/2 cup plain yogurt
Preparation:
- In a large zip lock bag or large bowl combine the oil, garam masala, ginger, garlic, salt and pepper.
- Place the chicken in the bag, mix and marinate in the refrigerator for 30 minutes to an hour.
- Preheat oven to 425 degrees.
Add vegetables to the marinated chicken and shake to combine
- After the chicken has marinated add the vegetables to the bag, zip tightly and shake to coat all the pieces with the marinade.
Empty the bag into a baking pan arranging the chicken on top of the vegetables
- Empty the contents of the bag into an oven proof baking pan or dish, arranging the chicken over the top of the vegetables.
- Place the pan in the oven and bake for 25 minutes and then lower the heat to 350 and bake 25 minutes more or until the chicken reaches an internal temperature of 165 degrees.
- Remove the chicken and vegetables to a serving dish, stir the yogurt and lemon juice into the juices left in the pan.
- Pour the sauce over the chicken and vegetable and serve.
Nutritional Info:
Makes 4 servings.
Nutrients per serving: Calories: 289.5, Cal. from Fat: 143, Total Fat: 16.5g, Sat. Fat: 2.5g, Carbs: 11.5g, Fiber: 1.5g, Sugars: 4g, Protein: 25.5g, Sodium: 167mg, Chol: 65.5mg
Notes:
Garam masala is a spice mixture and varies greatly from brand to brand. If you have tried it before and not liked it, it might just be the combination of the spices. If you have a spice store in your area ask about different combinations available or get a custom blend that suits your taste.
Leftovers should be stored in an airtight container in the fridge for up to 3 days.
Ground Bologna Sandwiches
May 23 2011 by | CommentsAdd to Recipe Box
I can remember as if it were yesterday sitting on the countertop at my Grandma’s house watching as she used a meat grinder (which attached to the countertop with a clamp – as old school as it gets!) and made ground bologna sandwiches. My mouth would be watering and I could hardly wait until it was between 2 pieces of bread and in my mouth! Apparently I’m going through a flashback phase as I’ve been recreating recipes from my youth to share with my kids this past week. I swapped out the ring bologna for a healthy turkey bologna and instead of sweet pickles (that contain sugar) I used regular dill pickles. I can honestly say after the first bit it was like I was back at my Grandma’s watching her grind the bologna. Ah, sweet, yummy memories!
~Sarah
Ingredients:
- 7 ounces turkey bologna (I used Applegate Farms Brand)
- 1/4 cup ground pickle, about 2 small dill pickles (I used Bubbies Brand Pickles)
- 1/4 cup finely minced sweet onion
- 1/4 cup mayonnaise (I used Spectrum Brand Organic Mayonnaise)
- 2 tsp Dijion mustard
Preparation:
- In a food processor add the bologna and pulse until you have a ground mixture (do NOT over process).
Pulse bologna until just ground
- Add in the pickle and onion and pulse 3 or 4 times until combined.
Add pickle and onion and pulse 3 or 4 more times
- Transfer the mixture from the food processor to a large bowl. Gently fold in mayo and mustard.
- Serve on whole wheat bread or crackers.
Nutritional Info:
Makes approximately 2 cups.
Serving size 1/4 cup.
Nutrients per serving: Calories: 90, Cal. from Fat: 71, Total Fat: 8g, Sat. Fat: .5g, Carbs: 0g, Fiber: 0g, Sugars: 0g, Protein: 4g, Sodium: 302.5mg, Chol: 15.5mg
Notes:
This recipe works really well with ham too!
Any leftover can be stored in an airtight container in the fridge for up to 4 days.
Peanut Butter and Jelly Truffles
May 21 2011 by | CommentsAdd to Recipe Box
One of my all time favorite meals as a kid was peanut butter and jelly. My mouth is watering just thinking about it. I’m always trying to come up with new and interesting desserts for my family to have and after making a couple of different ‘truffles’ the idea to make a PB&J one sounded perfect. It took about 4 different tries to come up with the right ratio of peanut to dried fruit but finally I got it right. These really taste like a delicious peanut butter and jelly sandwich! YUM!
~Sarah
Ingredients:
- 3 Medjool dates, pitted
- 3/4 cup roasted peanuts
- 1/3 old fashioned oats
- 1 cup dried strawberries
- 3 tbsp strawberry jelly (If you have a hard time finding a jelly that is free of added sugars you can substitute with Naked Apple Butter)
Preparation:
- In a food processor (or powerful blender), process the peanuts and oats until you have a coarsely ground mixture. Transfer the mixture to a small bowl and set aside.
- Place the dates, strawberries and jelly into the food processor and blend until you have a thick paste. Add the peanut mixture back into the food processor and process all the ingredients until throughly mixed.
- Using the palms of your hands form the mixture into 10 bite sized truffles.
- Place the truffles in the refrigerator for 5-10 minutes before serving to allow them to set.
Nutritional Info:
Makes 10 servings.
Serving size 1 truffle.
Nutrients per serving: Calories: 125.5, Cal. from Fat: 50, Total Fat: 5.5g, Sat. Fat: .5g, Carbs: 17g, Fiber: 2g, Sugars: 11.5g, Protein: 3g, Sodium: .5mg, Chol: 0mg
Notes:
Make sure to store your PB&J Truffles in the fridge in an airtight container for up to a week (if they last that long!).
To make these truffles gluten free make sure to use gluten free old fashioned oats.
Mang-conut Sorbet
May 20 2011 by | CommentsAdd to Recipe Box
I entered my local Whole Foods today and what did I behold? A mountain of gold and I was sold. Ok, so I’m not a poet but there was a mountain of gold champagne mangoes. I’d been looking for some ideas for healthy eating on the road for our upcoming cross country trip to California and while you wouldn’t usually think ‘sorbet’ this recipe is made for traveling. So, whether it’s across the country or just to work, this sorbet is a ready to go treat.
Kristy
Ingedients:
- 4 mangos, peeled, pitted and cut into chunks
- 2 oranges, peeled and sectioned
- 1/2 cup lite coconut milk
- 2 tbsp orange blossom honey (or any raw honey)
- 1/2 vanilla bean, split and scraped (or 1 tsp vanilla extract)
- 4 resealable pint size freezer bags
Preparation:
- Place all of the ingredients (except the freezer bags) into a blender or food processor. Blend until smooth.
Pour the mixture into freezer bags
- Divide the mixture evenly into the 4 freezer bags.
Lay bags on a flat surface in the freezer and squeeze every 10-15 minutes
- Lay on a flat surface in the freezer and every 10-15 minutes squeeze the bags to break up the chunks as they start to freeze.
- After about 2 hours or until the sorbet is mostly solid, squeeze into a serving bowl and serve.
Nutritional Info:
Makes about 2 cups.
Serving size 1/2 cup.
Nutrients per serving: Calories: 232.5, Cal. from Fat: 24, Total Fat: 3g, Sat. Fat: 1.5g, Carbs: 55g, Fiber: 6g, Sugars: 48.5g, Protein: 2g, Sodium: 10.5mg, Chol: 0mg
Notes:
These frozen treat bags are handy for an easy grab and go treat. You can pack them in your lunch for work or travel plus they work great in a smoothie. Add your favorite protein powder, wheat grass powder, or Amazing Grass Organic Green Super Food Powder for an easy power smoothie.
Leftovers need to be stored in the freezer until a few minutes before you are ready to serve.
Zucchini Ribbons with Sundried Tomatoes and Goat Cheese
May 19 2011 by | CommentsAdd to Recipe Box
Looking for a fast, fresh and delicious idea for lunch or dinner? You can make this meal in 5 minutes or less and you only use 1 skillet to make it so clean up is easy. Small, tender zucchini are peeled into thin ribbons that cook quickly and the ‘sauce’ is melted goat cheese. How easy is that?
Kristy
Ingredients:
- 3 small zucchini
- 2 tbsp sun dried tomatoes in olive oil
- 3 tsp basil
- 2 tbsp soft goat cheese
- sea salt to taste
Preparation:
- With a vegetable peeler peel ‘ribbons’ from the zucchini by starting at the top and making one long stroke down the zucchini. If you are using a larger zucchini you may need to peel off the skin to avoid any bitterness and if the middle is seedy, stop peeling and save that part to puree for later use in meatballs, meatloaf or spaghetti sauce.
Make ribbons from the zucchini by 'peeling' with a vegetable peeler
- Place the zucchini in a dry skillet and gently toss over medium heat until beginning to warm.
- Add the sundried tomatoes and basil. Continue tossing until the zucchini is tender and warm. Salt to taste.
Toss in a dry pan until the zucchini is warm and tender
- Stir in the goat cheese until melted and serve.
Nutritional Info:
Makes 1 serving.
Nutrients per serving: Calories: 196, Cal. from Fat: 115, Total Fat: 13g, Sat. Fat: 6.5g, Carbs: 7g, Fiber: 1g, Sugars: 4g, Protein: 7g, Sodium: 154mg, Chol: 22mg
Notes:
This makes a great side dish too.
