Saturday, June 2, 2018

80--- Sweet and Spicy Togarashi Edamame




How about a new spin on an easy appetizer?  This one's so easy to whip up on short notice.  And it's healthy!

You can find the spicy Japanese togarashi seasoning at a specialty grocery, such as World Market.  It's a combination of sesame, orange peel, chiles, and nori.

Sweet and Spicy Togarashi Edamame
Serves 6

4 cups frozen edamame (in shell)
1 tsp sesame oil
1 tsp chili garlic sauce
2 tsp liquid aminos (or lite soy sauce)
1 tsp maple syrup
1/2 tsp togarashi seasoning

Steam edamame in microwave, or in steam pan over boiling water until cooked though (follow specific package directions).

In a small skillet, heat remaining ingredients over medium high heat.

When edamame is cooked, transfer to a serving dish and pour over hot seasoning mixture. Toss to coat and serve immediately!

Nutrition info per ~3/4 cup: 143 calories, 5 g fat, 11 g protein, 11 g carbohydrates, 1 g fiber

Saturday, May 19, 2018

80--- Spring Steel Cut Oat Risotto



A spring risotto helps bridge that gap between winter and summer.  It's warm and comforting, but loaded with spring veggies and gives you a bit of hope for sunny days ahead.

This risotto uses steel cut oats as the grain, boasting a higher protein and fiber content than the rice typically used in this Italian dish.  The result is chewy and delicious. 

Spring Steel Cut Risotto
Serves 3

3 tsp olive oil, divided (the truffle oil from Pomora is fantastic)
1/2 cup sliced yellow onion
12 slices Canadian bacon (uncured if possible), finely chopped
1 Tbsp minced garlic
1 cup quick cooking steel cut oats
2 oz white wine
3 cups low sodium vegetable broth
2 tsp maple syrup
1/2 tsp ground oregano
1/2 tsp ground parsley
1/4 tsp ground black pepper
1/4 tsp dried thyme
1/2 cup frozen green peas, rinsed under warm water to defrost
1/3 cup shredded parmesan cheese
12 spears asparagus, cut into thirds
Sea salt and ground black pepper

In a dutch oven or heavy skillet heat 2 tsp oil over medium high heat.  Add onion, bacon, and garlic and sauce until lightly browned.  Add steel cut oats and white wine.  Stir until wine is absorbed. Add broth, 1/2 cup at a time, stirring until entirely absorbed before adding the next 1/2 cup.  Continue until all broth is used and oats are cooked through.  Stir in maple syrup, dried herbs, and parmesan cheese.  Gently fold in peas.

In a small nonstick skillet, heat 1 tsp olive oil and sauté asparagus until just cooked through, 3-4 minutes.  Season with salt and ground black pepper.

Top each serving of risotto with asparagus spears and additional sprinkles of parmesan cheese if desired.


Nutrition info per ~1 cup: 372 calories, 12 g fat, 45 g carbohydrates, 22 g protein, 7 g fiber

Sunday, May 6, 2018

80--- Banza Spicy Chimichurri Pasta Salad



I've teamed up with Banza Pasta (made from chickpeas) to give you a yummy plant-based recipe that's vegan, high in protein, & gluten-free!  

The true measure of the integrity of a gluten-free pasta is how it holds up in a chilled state.  So I whipped up this salad, refrigerated it for several hours, and kept my fingers crossed.  Banza did not disappoint! No soggy fragile noodles to be found!

This pasta is much higher in protein than others (thanks to those beans).  More protein equates to a more filling meal or side dish!  Look for it at your local grocery (Target or Thrive Market online carry it as well).

Banza Spicy Chimichurri Pasta Salad
Serves 8

1 box Banza pasta (any variety)
1 can low sodium white beans, drained and rinsed
2/3 cup julienned sun-dried tomatoes in Italian herbs (drained from oil)
1/2 cup slivered red onion

Spicy Chimichurri
1 cup cilantro leaves and stems
1 cup parsley leaves and stems
2 tsp minced garlic
1/2 cup red onion
1 Tbsp avocado oil
2 Tbsp red wine vinegar
1 lemon, zest and juice
1/2 tsp sea salt, or to taste
3/4 tsp red pepper flakes, or to taste

Bring 8 cups of water to a boil. Add pasta, bring to a boil, then reduce heat to medium high and cook for 7 minutes (do not overcook). Drain and rinse with cold water immediately.

Add pasta to a large bowl and toss gently with white beans, sun-dried tomatoes, and red onion.

Combine chimichurri ingredients in a large food processor. Mix until a smooth puree is formed.

Spoon chimichurri over the salad ingredients and gently stir to coat.  Cover and refrigerate for one hour, or until ready to serve.

Nutrition info per 1/6 recipe (~1 cup): 254 calories, 5 g fat, 15 g protein, 41 g carbohydrate, 10 g fiber

Sunday, April 29, 2018

80--- Jicama Chopped Salad with Green Goddess Dressing



Jicama is a root veggie that is highly underrated.   It's juicy and crunchy, and high in fiber, vitamin C, potassium, folate, and vitamin B6.  Don't be intimated by it's coarse peel- it's easy to peel with a sharp paring knife.

Try out this recipe as a healthy side dish to your next Mexican meal!

Jicama Chopped Salad
Serves 6

1 large jicama, peeled and cubed into 1/4" cubes
10 oz shaved or chopped Brussels sprouts
1/2 cup chopped red onion
1/2 red bell pepper, chopped
1 cup fresh (or frozen and defrosted) corn (I used Trader Joe's roasted variety for a little added sweetness)
1 jalapeno, finely chopped
1/4 cup roasted pepitas (pumpkin seeds), if desired

DRESSING
1/2 large avocado
3 limes, zest and juice
1/2 tsp sea salt
1 bunch cilantro, stems and leaves (stems have a ton of flavor)
2 Tbsp red wine vinegar

Combine all salad ingredients in a large bowl and set aside.

Add all dressing ingredients to a food processor or blender and mix well to combine. 

Mix dressing into the salad, cover and refrigerate for one hour prior to serving.

Nutrition info per ~1 cup: 71 calories, 4.3 g fat, 2.1 g protein, 11.5 g carbohydrates, 5.1 g fiber

Monday, April 16, 2018

80--- Cilantro Lime Quinoa



Spring is here and now onto Cinco de Mayo preparations! And that's fine by me. Mexican food is easy to make healthy.  You can load up on the veggies, and flavor with loads of spices instead of saturated fats (sour cream, cheese, etc).

Quinoa is such a great grain. High in fiber and protein it will keep you fuller longer.  This recipe is full of flavor.  I encourage you to substitute it for rice in your next Mexican meal.

Cilantro Lime Quinoa
Serves 8

1 1/2 cup quinoa, rinsed in a fine mesh strainer
3 cups low sodium vegetable or chicken broth
1 large bunch of cilantro (majority of stems included)
1/4 red onion, coarsely chopped
3 limes, juice and zest
1 tsp avocado oil (substitute olive oil if needed)
1/2 tsp sea salt

In a medium saucepan combine quinoa and broth.  Bring to a boil, then reduce heat to medium low, cover, and cook for 15-20 minutes, or until all broth is absorbed.  Remove from heat.

While quinoa is cooking, combine cilantro, onion, lime juice and zest, olive oil, and salt in a large food processor.  Mix until a puree is formed.

Transfer cooked quinoa to a serving bowl and stir in cilantro mixture.  Serve immediately!

Nutrition info per 1/2 cup: 124 calories, 3 g fat, 4 g protein, 21 g carbohydrates, 2 g fiber

Monday, April 2, 2018

80--- Avocado Green Goddess Spring Salad



Most of the country is in full blown spring mode.

Here in Montana things are a bit delayed.

But I'm trying to swing the vibes in our favor.

This salad helped.

Avocado Green Goddess Spring Salad
Serves 6

2 cups baby arugula
4 cups green peas (frozen work great)
2 cups chopped fresh asparagus (look for thinner stalks)
5 whole green onions, chopped

DRESSING
1/2 avocado
3/4 cup fresh basil leaves
1 small bunch flat leaf parsley
2 Tbsp buttermilk
1 tsp Worcestershire sauce
1 tsp minced garlic
1/4 cup fresh chives
1 Tbsp fresh mint leaves
Zest from one lemon
Juice from two lemons
1/2 tsp salt
Dash ground black pepper

Combine all dressing ingredients in a food processor and puree until smooth.

If using frozen peas, defrost in a strainer under cold water.  Transfer to a bowl and toss with remaining ingredients.  Add dressing and use a spatula to gently combine.  Cover and refrigerate for one hour, or until ready to serve.

Nutrition info per 1 serving: 127 calories, 2.5 g fat, 20 g carbohydrates, 8 g protein, 7 g fiber

Friday, March 23, 2018

80(ish)--- Carrot Cake Oatmeal


I'm relatively sure that I have never met a soul who doesn't like carrot cake.  It's a classic comfort food.

This oatmeal encompasses all that is delicious and healthy in a carrot cake.  Carrots.  Walnuts. Pineapple. Coconut. Cream cheese frosting.

Carrot Cake Oatmeal
Serves 4

3 cups water
1 cup steel cut oats
1 large carrot, finely shredded
1/4 cup finely shredded unsweetened coconut
5 Tbsp crushed pineapple
1/3 cup finely chopped walnuts
1/4 cup raisins (optional)
1/4 tsp ground cinnamon
1/8 tsp ground nutmeg
1/8 tsp ground ginger
2-3 Tbsp brown sugar, to desired sweetness

Bring water to a boil in a large saucepan.  Add oats, reduce heat to medium, and cook for 10 minutes, stirring occasionally.  Add carrots, coconut, pineapple, and raisins and continue cooking until desired consistency, ~8-10 minutes.  Remove from heat and stir in remaining ingredients.

Garnish each serving with additional raisins, walnuts, and coconut, if desired.

Nutrition Info per 1 serving: 305 calories, 16 g fat, 7 g protein, 31 g carbohydrates, 6 g fiber