Friday, August 1, 2014
Some veggie burger recipes can be time intensive. Not this one! And a burger that tastes like split pea soup? That's something you don't want to miss!
Split Pea and Sweet Potato Burgers
4 cups vegetable broth
1 1/2 cups dried green split peas, rinsed
2 sweet potatoes, cubed (yes- leave the skin on!)
1/3 cup chopped red onion
1/4 cup shredded carrots
1 tsp minced garlic
1/2 tsp salt
1/4 tsp ground black pepper
3/4 tsp smoked paprika
1/3-1/2 cup rolled oats, finely ground in a food processor
3 Tbsp olive oil, divided
Caramelized Onion and Feta Aioli
1/2 large red onion, chopped
2 tsp minced garlic
olive oil spray
1 tsp brown sugar
2 tsp mayo
3 Tbsp crumbled feta
Salt and pepper to taste
For burgers: Bring broth to a boil, then add split peas. Reduce heat to medium and cook for 45-60 minutes, or until peas are softened. Drain from broth.
While peas cook, bring a large pot of water to boil. Add cubed sweet potatoes and cook for 12-15 minutes, or until soft. Drain.
Add sweet potatoes to a large bowl and mash well. Add in split peas and mash gently (try to not break up all of the peas). Stir in remaining ingredients, except for oats. Add oats last, starting with 1/3 cup, then adding more if mixture is too wet. Cover bowl and place mixture in the refrigerator for two hours.
Once cooled, form 12 patties from the mixture, each ~1/2" thick and 4-5" wide.
To cook: Heat 2 tsp olive oil in a large nonstick pan over medium heat. Place 2-3 patties in the pan and cook for 5 min per side, or until golden brown. Transfer to a plate and cover to keep warm while you cook the remaining patties (add 2 tsp olive oil to the pan before you cook each batch). Serve warm topped with aioli and other toppings of choice on a soft bun.
For aioli: Heat a nonstick pan over medium-high heat. Spray with olive oil spray, then add garlic and onions. Saute for 4-5 minutes, then sprinkle with brown sugar. Cook for 3-4 additional minutes, stirring frequently. Remove from heat.
Add onion mixture to a small food processor and combine with mayo and feta. Season with salt and pepper to taste. Serve immediately on burgers, or cover and refrigerate until ready to use.
Nutrition Info per 1 burger: 126 calories, 4 g fat, 5.5 g protein, 12 g carbohydrates, 5 g fiber
Nutrition Info per 2 tsp aioli: 32 calories, 2 g fat, 1.5 g protein, 2 g carbohydrates
Posted by Lindsay Kay Kordick, MS, RD, LN, HFS at 2:44 PM
Wednesday, July 30, 2014
Watermelon can be a delicious and filling snack in the summer. It has a natural sweetness that satisfies. This sparkling water is a way to take this refreshing flavor on the road- in your water bottle. And the best part? The natural sweetness of the watermelon means you won't need to add sugar (that is a common ingredient in agua fresca).
Watermelon Basil Agua Fresca
3 cups watermelon
12 fresh basil leaves
1 liter plain sparkling water
In a mixing bowl, combine watermelon, basil, and 1/2 liter sparkling water. Muddle watermelon and basil until mashed. Place bowl covered in refrigerator for 2 hours.
Place a fine mesh strainer over a serving pitcher and pour watermelon mixture into the strainer. Use a large spoon to press the majority of the liquid from the watermelon through the strainer and into the pitcher. Add in the remaining sparkling water, mix well, and serve over ice.
Nutrition Info per 1 serving: impossible to calculate so let's just call it minimal
Posted by Lindsay Kay Kordick, MS, RD, LN, HFS at 1:23 PM
Monday, July 28, 2014
Pistachios are packed full of antioxidants and monounsaturated fats, both of which will keep your heart healthy!
Cherry Pistachio Fridge Oats
1/3 cup quick cooking steel cut oats
6 oz plain nonfat Greek yogurt
1/2 cup coconut milk, or other milk of choice
2 Tbsp shelled pistachios
12-15 pitted fresh cherries, halved
1 tsp honey or maple syrup
Combine all ingredients in a covered container, mix well, then cover and refrigerate overnight. Enjoy in the morning!
Nutrition Info per 1 serving: 420 calories, 10 g fat, 26 g protein, 55 g carbohydrate, 9 g fiber
Wednesday, July 23, 2014
My favorite nephew and brother-in-law are in town! Forgive me, but we've been playing in the beautiful Montana mountains this week and recipe development has taken a back burner! Here are a few recipes from some other folks, however!
Gluten-Free Soft Pretzels- rejoice my GF friends!
Farmer's Market Potato Salad- love this fresh take on potato salad!
Tropical Fruit Salad with Coconut Cream- as if fruit wasn't delicious enough on it's own!
Chinese Chicken Salad Burgers- one of my favorite salads as a burger!
Feta Bread Bites-- you had me at feta........and bread....and bite
Now go plan your dinner menu, then head outside and enjoy the summer!!
Monday, July 21, 2014
Tis the season for homegrown tomatoes coming out your ears! Thanks to my cherry-tomato stealing toddler I hardly have this problem this year. But I wanted to pass on some great recipes to help you include some tomatoes in every meal!
Thursday, July 17, 2014
Peach Pistachio Oatmeal
1/2 cup rolled oats
2/3 cup unsweetened vanilla almond milk (or other milk of choice)
1 tsp honey
2 Tbsp crushed unsalted pistachios
1/2 cup chopped fresh peaches
Mix rolled oats and milk in a bowl. Heat in the microwave for 2 minutes. Allow to sit for 1 minute to cool slightly. Remove bowl from microwave and stir in honey, pistachios, and peaches. Enjoy!
Nutrition Info per 1 serving: 370 calories, 12 g fat, 14 g protein, 51 g carbohydrates, 8 g fiber
Tuesday, July 15, 2014
Wait!!! I know that this meal appears to be time-intensive. It's gorgeous, isn't it? But I promise that it will be one of the quickest, freshest meals you will make all summer.
Encrusting your ahi tuna in chia seeds adds more powerful omega-3 fatty acids...... and who doesn't need more anti-inflammatory action in their body?
Chia-Crusted Seared Ahi Tuna with Simple Cucumber Salad
1 1/2 cucumbers, peeled and thinly sliced
2 shallots, thinly sliced
1/4 cup fresh cilantro leaves
1/2 tsp lime zest
1/3 cup seasoned rice vinegar
Dash crushed red pepper flakes
6 oz ahi tuna filet
1 1/2 Tbsp chia seeds
1/2 tsp sea salt
2 tsp sesame oil
For salad, combine all ingredients in a covered container and toss to mix. Refrigerate for 2 hours, or until ready to serve (overnight works too!).
For tuna, heat sesame oil in a nonstick skillet over medium-high heat. Mix chia seeds and sea salt in a shallow bowl. Place filet into bowl and press down firmly to coat with seed mixture. Flip over the filet and repeat coating. Place filet into the skillet and cook for 1-2 minutes (depending on desired doneness). Flip filet over and repeat cooking for 1-2 minutes. Remove from heat and transfer to a plate, cover and place in the refrigerator for one hour.
Once tuna has cooled, slice filet thinly and serve over cucumber salad.
Nutrition Info per 1 cup salad and 3 oz tuna: 219 calories, 20 g protein, 9 g fat, 13 g carbohydrates, 6.5 g fiber