Archive | healthy RSS feed for this section

green summer rolls with zero fat carrot-ginger dipping sauce

11 May

sorry i didn’t take any pictures of the process..but its pretty self explanatory..

the actual roll is basically the same as my spring roll recipe . it’s just romaine lettuce, avocado, cucumber, snap peas, thai basil, mint, cilantro and a few carrots.

for the carrot-ginger sauce:

you need:

1 cup of carrots, sliced into rounds

1 T of ginger, chopped

1/4 c water

2 tsp thai chili garlic sauce

1-2 T low sodium soy sauce

1-2 limes, juiced

saute 1 cup of round carrot slices in a pan coated with pan spray. add salt and pepper and saute about 6 minutes. add in 1 T of chopped ginger until fragrant. pour the carrots and ginger into a blender with the juice of one juicy lime (or 2 limes), a tsp of sambol–thai chili garlic sauce and about 1/4 cup of water. it should be thick enough to coat the back of the spoon and not at all chunky. taste it and adjust flavors! enjoy.

(sorry this wasn’t much of a recipe….)

Advertisements

shaved asparagus salad with meyer lemon vinaigrette

7 May

summer timeeee!!! actually though, i dont know why people are always excited about summer. everywhere i have ever lived, summer just means its over 100 degrees every day. when i got into my car yesterday my thermometer said 109 degrees. its the first week of may. oy vay.

on a positive note…summer also means more fresh produce and lots of bright, refreshing food. (if you eat anything more than a salad you may not be able to move in the sauna that is a central texas summer)

enter: shaved asparagus salad with toasted pine nuts, parmiggiano reggiano and a meyer lemon cilantro vinaigrette.

What You Need for 2 servings of Salad:

1 lb of green asparagus

1/4 c toasted pine nuts

a few nice shavings of good parmesan cheese

for the meyer lemon cilantro vin:

2 meyer lemons, juiced

1 teaspoon white balsamic vin

1 T super finely minced cilantro

1/2 T of thinly sliced green onions

olive oil for streaming, maybe about 1/4-1/3 c

salt and black pepps

lets talk about meyer lemons. different than your standard lemon? yes. really fragrant and fruity, not quite as tart. meyer lemons are actually in season in early spring but whatever, they are the bomb.com.

to assemble:

using a vegetable peeler, shave each asparagus into ribbons. unfortunately it’s difficult to shave once you get past the halfway point of the asparagus. i just saved all of these bits to use later in a frittata or another salad. reserve all your shaved asparagus ribbons in a bowl, tossed with the pine nuts.

to make the vinaigrette, combine the herbs, lemon juice, balsam vin, salt and pepps in a bowl. while whisking, stream in olive oil until the vinaigrette comes together and thickens. taste and adjust seasonings.

once you are ready to serve, toss the asparagus and pine nuts with enough vin just to happily moisten but not drench the ribbons. top with shaved parm!

 

OH AND ALSO. this salad does beautifully as an addition to your breakfast the next morning…

top english muffins or crusty bread with a bit of the salad and a poached egg. yumyumyum! (sorry blackberry photo..)

roasted red pepper soup with parmesan crisps

11 Apr

what you need for 2-4 servings:

3 and 1/2 red bell peppers

2 cups of chicken or veg stock

1/2 onion, diced

3 garlic cloves, minced

1/4 t crushed red pepper

basil, if desired for garnish

1 T of grated parmesan cheese per crisp

How To:

roast the bell peps! if you have  gas stove, you can just turn the fire on and place the peppers directly on the fire and rotate until they are completely black on all sides.  if you do not have a gas stove, like me, turn  your broiler on. put the peppers on a sheet pan or directly on the oven rack under the broiler about 8 minutes on each side and rotate using tongs until all sides are blackened and blistered.

regardless of which method you use, immediately transfer the peppers to a bowl and cover tightly with plastic wrap. set aside for ten minutes.

while the peppers are roasting, which takes about 20-30 minutes in the oven, saute the onion, garlic and 1/2 of diced bell pepper in a sauce pot. once translucent and fragrant, add the crushed red pepper and the stock and let simmer until ready to use.

once the peppers have been sitting for ten minutes, take them out of the bowl and just peel the skin off, it should come off very easily. discard the skin and stems.

put the bell peppers in the blender and add one ladle full of stock and a pinch of salt. continue adding stock as necessary, making sure to get all of the diced bell pepper from the stock into the blender :). once you have your desired soup consistency, adjust salt, black pepper and crushed red pepper as needed. stir in a bit of basil and soups on!

to make parmesan crisps:

preheat oven to 400. line a baking sheet with parchment paper. spoon 1 T of cheese and spread out to be a flat circle

leave about 1/2 inch space between each crisp. bake for about 4 minutes or until slightly melty but crispy and firmed. let them cool before removing them from the pan–they firm up a lot more once they’ve cooled and if they are not as crispy as you’d like after cooling you can always pop them back into the oven for a bit longer.

top your soup with 1/2 T of good extra virgin olive oil or a bit of heavy cream for a little added richness!

baked brussel sprout chips!

9 Mar

CRISPALICIOUS!

I LOVE KALE CHIPS. so then i thought O_M_G what if I make brussel sprout chips!! and then, this awesome creation was born. super healthy. super delicious. same idea as kale chips but totally different flavor, so go ahead, switch it up!

thank me later.

What You Need:

as many brussel sprouts as you want chips–you have to figure that you’ll only get 3-5 good leaves off each brussel sprout. (i’ll explain later)

1 tsp really good extra virgin olive oil

salt

crushed red pepps

 

How To:

preheat your oven to 250. (NOT 350–too hot)

so, remove the outer leaves from the brussel sprouts, most of them should be easy to peel off..it gets more difficult as you go on because the leaves get smaller. so you really won’t get more than 5 or 6 leaves off each sprout. sometimes you only get 2 good leaves off.

you want  them to look pretty so you want the whole leaf, not ripped pieces.

so, carefully and slowly peel off as many leaves as you can from each brussel sprout and put them into a bowl. toss with the teaspoon of olive oil, just enough to lightly coat them. season liberally with salt. (taste one to check the saltiness) lay them spread apart in a single layer on a baking sheet lined with parchment. sprinkle with crushed red pepps and bake about 12-18 minutes until they are really crispy but NOT browned or burnt!

spiced black bean soup

9 Mar

please forgive the grayish color of my soup. if you use dried beans you can use your bean cooking liquid to make the black bean soup the proper color black. if you do this last minute like i did, and as usual have no time to soak beans and therefore use canned–your soup will also be slightly grayish. not ideal but it is what it is.

what you need for 4 servings:

2.5 cans black beans, drained and rinsed OR 3 .25 cups dried black beans, soaked over night and cooked. (save your cooking liquid and use it in place of the 1 cup water)

1 shallot or 1/2 red onion

3 cloves of garlic, minced

1 jalapeno, halved and sliced. you can also use a serrano or whatever chile you like best.

2 cups of veg or chicken stock

1 cup of water

salt

1/2 tsp spanish smoked paprika (or regular paprika, but the smoked adds a really great smokey flavor)

1 tsp cumin

1 tsp coriander

a few shakes of dried oregano

avocado/fresh cilantro–optional for garnish

 

How To:

spray a sauce pot with nonstick spray, saute the shallot over medium heat. add in the jalapeno slices and saute together until lightly browned.

add in the garlic and all the dried seasonings, stir and let this toast up for a minute or two.

add in half of the beans and stir to coat. add in the stock and water. bring to a boil then reduce to simmer for about 20 minutes.

turn off the heat and let cool for a few minutes before pureeing the soup in the blender. return to the pot, add in the remaining black beans. taste and add any extra cumin, coriander, salt or cayenne if desired.

i ate mine with a cheddar and roasted tomato quesadilla 🙂 bomb.com

24 calorie, 0 fat raspberry thyme vinagrette

6 Mar

yumyumyumyumyum

What You Need:

1.5 cups frozen raspberries

1 T honey

1 t brown sugar

1/2 c white balsamic vinegar (white balsamic vinegar is balsamic vinegar made from white grapes, it tastes like regular balsamic vinegar mixed with a white wine flavor–its delicious!)

1/4 c water

2 sprigs of thyme, 1 with the leaves taken off (should be about 1/4 t of leaves, the other sprig left whole/in-tact)

salt and pepps

 

How To:

combine the vinegar and brown sugar in a small sauce pot over medium heat. cook until the sugar dissolves about 2 minutes.

pour in the honey, raspberries and water.

bring up to a boil. drop in the whole thyme sprig and reduce to the lowest heat. let cook for about 3 minutes. remove from the heat and let it sit for a few more minutes to cool down and so the thyme can steep into the liquid.

pour the mixture into the blender, add a pinch of salt, pepper and the 1/4 t of thyme leaves. liquify until smooth. strain if desired to get out the seeds. and there you have it!

24 calories and 0 g of fat per Tablespoon of dressing.

 

spaghetti squash with home made tomato sauce

4 Mar

OKAY. lets talk about spaghetti squash. it is a type of squash that looks like spaghetti once its cooked. it is NOT spaghetti. it does NOT taste like spaghetti. the texture is NOT spaghetti like. that being said, its DELICIOUS. the squash has a really mild, sweet flavor that makes it a perfect vehicle for a great tomato sauce or a pesto. i find that it is just as satisfying to eat spaghetti squash as it is to eat spaghetti (most of the time 😉 ) so it is a great healthy swap. one note: please please please do not make spaghetti squash and top it with jarred marinara sauce–look in the mirror and repeat after me: “I AM BETTER THAN THAT”. now, proceed:

What You Need for Two Servings:

for the squash:

1 2 lb spaghetti squash

1/2 T of olive oil

salt and pepper

for the tomato sauce:

1.5 cups of small tomatoes sliced in half (cherry, grape etc. i use the little mixed box of orange, red, yellow and green varieties) but whatever you have on hand or is cheapest is fine!

1 T olive oil

2 garlic cloves, slivered into thin rounds

1/4 cup of Pomi boxed chopped tomatoes

1/2 yellow or white onion, diced

crushed red pepper, dried thyme, dried sage to taste.

fresh basil, chiffonaded

parmesan cheese (optional, for garnish)

 

How To Getchyo Spaghetti Squash On!:

preheat the oven to 375. using a SHARPPPPP knife. cut the spaghetti squash in half length wise and scoop out the seeds.

put 1/4 of a T of oil on each half, rub it around and then coat with salt and pepper.

lay it cut side UP (lots of recipes tell you cut side down but i have my own agenda here.) on a lined baking sheet and place it in the oven for likkeeee 25 mins. checking periodically to make sure that it’s not getting too brown (if it is, flip it over, if it’s not-let it do its thang) after 25-30 minutes, flip the squash over so it’s cut side down and continue baking about another 10 minutes. at that point you can (carefully, it’s hot) check how tender it feels and if needed put it in for another few minutes. it takes about 40-45 minutes total to roast the squash.

why do i do it cut side up? because i like to get the squash slightly caramelized and brown. it really enhances the flavor. if you roast it cut side down the entire time then the part you eat gets no happy color. and that is sad for my taste buds.

so, once it is ready–get the squash spaghetti-ing! using tongs to hold the squash in it’s place (its HOT HOT HOT) use your other hand to rake the squash lengthwise with a fork to pull out the spaghettis into a bowl.

YAY now you have your “spaghetti”.

 

so, while the squash is roasting you are going to make your sauce.

heat the tablespoon of olive oil in a small sauce pot over medium.

add in the onion, cook about 3 minutes until translucent. add in a good pinch of crushed red pepper, dried sage, dried thyme.

add in the sliced tomatoes and the slivered garlic.

stir to coat in the onions and spices, add a nice pinch of salt and let it cook about 5 minutes, until the tomatoes get soft. once the tomatoes are soft, use a wooden spoon or fork or whatever to mash up the tomatoes. you basically want to just break them all up so that their juices are released. then, add the chopped tomatoes, stir and let it simmer for a while as your squash continues to roast.

right before you eat it, stir in the chopped fresh basil and let it cook just for a minute.

 

garnish your dish with some parmesan and more fresh basil if desired!

confession: i didn’t have any basil OR any parmesan cheese 😦 but the dish would be prettier and yummier with both.

happy healthy eating!