Friday, March 2, 2018

80(ish)--- Spicy Chipotle Turkey Tamale Pot Pies


This photo is like one of those "surprise eggs" that the kids love.  What's inside? That's half the fun!

However with those eggs often the anticipation outweighs the surprise.

Not with these.  They are filled with a spicy, delicious, enchilada-inspired chili.

Spicy Chipotle Turkey Tamale Pot Pies
Serves 4

For chili:
1 tsp olive oil
1 yellow onion, chopped
1 tsp minced garlic
1 lb lean ground turkey
8 oz diced green chiles
1 can low sodium black beans, drained and rinsed
2 Tbsp cornstarch
15 oz can mild red enchilada sauce
1 can adobo chiles in sauce
2 tsp ground cumin
1 tsp chili powder
1 Tbsp smoked paprika
2 tsp dried cilantro

For tamale topping:
3/4 cup ground cornmeal
3/4 cup all purpose flour
1/3 cup wheat germ
2 eggs
1 cup buttermilk
1/4 cup olive oil
2 Tbsp sugar
3/4 tsp baking soda
1/2 tsp salt

Preheat oven to 375 degrees.  Spray the rims of four 16 oz ramekins with olive oil spray.

To make chili, heat olive oil over medium high heat.  Add garlic and onion and sauce until fragrant and lightly browned. Add ground turkey, cooking until browned.  Stir in chiles and black beans, then sprinkle in cornstarch, mixing to coat.  

Add spices, enchilada sauce, and the sauce from the can of adobo chiles (~2 Tbsp).  Bring to a boil, then reduce heat to low to allow to thicken slightly for 3-4 minutes.

While chili thickens, whisk together all tamale topping ingredients. 

Fill each ramekin ~ 3/4 of the way with chili topping, then spoon tamale topping onto the top.  Place ramekins onto a baking sheet (to catch drips), and transfer into the preheated oven.

Bake for 25 minutes, or until crust is lightly browned.

Remove from oven and allow to sit for 10 minutes prior to serving.  Chili inside will be hot!

Nutrition info per 1 pot pie: 504 calories, 15 g fat, 32 g protein, 50 g carbohydrates, 10 g fiber

Saturday, February 24, 2018

20--- Dark Chocolate, Almond, Coconut Rice Krispie Treats

It's been a while since I've posted a 20.

But this recipe was worth the wait.  If you're an Almond Joy fan, this will win your heart.  

Dark Chocolate, Almond, Coconut Rice Krispie Treats
Serves 8

1/4 cup coconut oil
2 1/2 Tbsp butter, divided
10 oz mini marshmallows
1 tsp pure coconut extract
5 1/2 cups crispy rice cereal
2 cups dark chocolate chips
1 tsp almond extract
1 cup sweetened shredded coconut, divided
1/2 cup sliced almonds

Prepare a 9x9 baking dish with baking spray.  

In a large saucepan melt coconut oil and 2 Tbsp butter over medium heat.  Add marshmallows and stir until melted (mostly), stir in coconut extract.  Stir in rice cereal and 1/3 cup shredded coconut and mix until evenly coated.

Press cereal mixture into the baking dish.

In a double boiler melt chocolate chips over boiling water.  Stir in remaining 1/2 Tbsp butter and almond extract and mix until smooth.  Pour mixture over rice cereal and spread evenly.  Immediately sprinkle on remaining shredded coconut and sliced almonds, pressing gently to incorporate into the chocolate. 

Allow to cool entirely before slicing into 8 rectangles and serving.  You may transfer them to the refrigerator to speed up the cooling process if needed.

Monday, February 5, 2018

80--- Sweet Potato Breakfast Bowl

I consider myself the queen of leftovers.

Nothing goes to waste. 

This recipe should prove it.

Bake an extra sweet potato for dinner the night before and voila!  A high fiber, high protein, delicious breakfast is served. NO added sugars required!

Sweet Potato Breakfast Bowl
Serves 1

6 oz cooked sweet potato (with skin)
8 oz nonfat plain Greek yogurt
2 Tbsp granola of your choice (the fewer added sugars the better)
1 Tbsp powdered peanut butter (PB2 or PBfit)
1/2 tsp ground cinnamon

Reheat the sweet potato in the microwave (45-60 seconds is sufficient).  Add sweet potato (with skin) to a large food processor and add 6 oz Greek yogurt and cinnamon.  Mix until a smooth puree is formed. Transfer mixture to a bowl, then top with remaining 2 oz Greek yogurt, granola, and powdered peanut butter.

Other topping options include sliced bananas, hemp seeds, chia seeds, or pumpkin seeds.


Nutrition info per 1 serving as pictured: 360 calories, 30 g protein, 3.5 g fat, 52 g carbohydrates, 7 g fiber, 270 mg sodium

Friday, January 26, 2018

80--- Green Tahini Dip

Sometimes your veggies just need a little something to dive into to make them more desirable.  

Why not add some healthy fats with tahini while you're at it?

Tahini is a paste made from ground sesame seeds.  It is high in minerals and healthy fats too!  This green version is delicious and can be used as a dressing as well.

Green Tahini Dip
Makes ~ 1 cup

1/2 cup tahini (preferably from unhulled sesame seeds)
1 cup fresh parsley
2 Tbsp chopped fresh dill
1/4 cup fresh cilantro
1/3 cup fresh lemon juice (from ~ 2 lemons)
3 scallions
1 Tbsp extra virgin olive oil
2 tsp minced garlic
1/4 tsp sea salt
Dash ground black pepper
Dash crushed red pepper (more for spice)

Combine all ingredients in a large food processor, pureeing until smooth.

Store in an airtight container in the refrigerator for 2 hours prior to serving.

Nutrition info per 2 Tbsp: 112 calories, 9 g fat (mostly unsaturated), 4 g protein, 3 g carbohydrates, 1 g fiber, 90 mg sodium

Saturday, January 13, 2018

80--- High Protein Egg White Steel Cut Oatmeal

This is not an original Eighty Twenty Recipe.  I'm not sure who exactly started this trend, but it's a good one so I'm jumping on board.

Oatmeal is a great high fiber way to start your day.  However it can be a bit short in the protein department when you are aiming for a really balanced breakfast.  Sure, you can add peanut butter, nuts, or have a hard boiled egg or Greek yogurt on the side.  But this recipe incorporates that protein, in the form of egg whites, right into the oatmeal.

Egg whites in oatmeal? I know, I know because I thought the same thing. Incorporating them is all in the technique, so follow directions carefully.  If you do, the results is a light, fluffy, creamy, hot cereal.

I will be posting several recipes with yummy variations to this one so stay tuned....

High Protein Egg White Steel Cut Oats
Serves 1

1 cup unsweetened cashew or almond milk
1/4 tsp almond or vanilla extract
1 Tbsp maple syrup or honey
1/2 cup quick cooking steel cut oats
Dash salt
1/2 cup liquid egg whites

In a small saucepan bring nut milk, extract, salt, and sweetener to a boil.  Whisk in oats and lower heat to medium high.  Cook for 6-7 minutes, stirring occasionally.

In a small bowl, whisk egg whites until foamy.  While you are whisking the oats, slowly add in egg whites.  Continue to whisk the oats until the egg whites are incorporated and the cereal is fluffy, ~1-2 minutes.  

Remove from heat and serve, topped with your choice of toppings.  I topped mine here with hemp hearts and sliced almonds.  Other ideas include peanut or almond butter, peanut butter powder, dried fruit and/or nuts, pumpkin seeds, or chia seeds.

Nutrition info per 1 serving: 436 calories, 7.5 g fat, 71 g carbohydrates, 9 g fiber, 24 g protein

Friday, January 5, 2018

Chicken Soup for your Health

Our house has without a doubt been hit with the slew of viruses that are passing through the community.  

I am often asked if you can boost your immune system with food. The answer is that yes, a healthy diet will make sure that your immune system is able to function appropriately.  However, some illnesses may be difficult to avoid, even with the most optimum diet!

The key? Handwashing.  I know, I know, it seems very elementary.  But it's truly the best.

And research has shown that chicken soup will shorten the duration of cold and flu symptoms.  Why?  Well, it may be in our heads.  But the mind is a powerful thing when it comes to our health.  

Here are a couple of chicken soup recipes to get you through the season:

Wednesday, December 6, 2017

Healthy Cooking Gadgets for your Christmas List

Healthy cooking and meal preparations do not have to be difficult tasks.  This year, I looked into some of the newest healthy gadgets that will make these processes easy!  If your plan for 2018 has a "get healthy" spin to it, I recommend adding one or two of these to your Christmas list-- many are on sale for the holidays!

Instant PotProgrammable Pressure Cooker
"It speeds up cooking by 2~6 times using up to 70% less energy, and, above all, produces nutritious healthy food in a convenient and consistent fashion."

Veggie Spiralizer
"Quickly makes fun, flavorful fruit and veggie “noodles” you can turn into healthy, satisfying meals. Make cucumber ribbons for a salad, sweet potato spaghetti, butternut squash fettuccine…there are endless options."

Air Fryer
"Cooks by circulating hot air around the food producing a crispy layer via the Maillard effect."

Induction cook plate
"Surface elements on an induction burner heat pots by using an electromagnetic field rather than radiant heat."
**heat quickly
"Magnetic—or more accurately, induction-capable—cookware is needed for induction to work. If a magnet strongly sticks to the bottom of a pot, it will work with an induction cooktop. Some stainless steel cookware is induction-capable, and some isn’t."

Guac-Lock Container
Guacamole storage container that "locks in freshness to prevent browning".
"Container doubles as a serving dish"
"Stores from 12oz. up to 24oz"

Food Huggers Reusable Silicone Food Savers
"Flexible silicone, and work like a charm to seal the cut edges of any similarly sized produce."

Reusable Meal Prep containers 10 pack

Fine print: This is not a sponsored post. I have not personally used the products listed here. There are other places to purchase these products, however I think we can all agree that Amazon is awesome.