Thursday, September 18, 2014
Due to a random series of events in my life, I haven't been in the kitchen much this week. I will get back to new recipe development very very soon, but in the meantime........ here are a few of my favorite fall recipes.
Posted by Lindsay Kay Kordick, MS, RD, LN, HFS at 9:22 AM
Tuesday, September 16, 2014
This is a fun little twist that incorporates some fantastic fall vegetables into an easy, healthful, vegan meal. And after you make this stir fry sauce, you will never EVER purchase store-bought again.
Butternut Squash and Broccoli Stir Fry
2 tsp sesame oil
1 butternut squash, peeled, seeded, and cut into ~1" cubes
2 cups broccoli florets, cut into 1" pieces
1 cup frozen shelled edamame
3 green onions, sliced
HOMEMADE STIR FRY SAUCE
1/2 cup lite soy sauce
1/3 cup low sodium vegetable broth
1/4 cup rice vinegar
1 Tbsp minced garlic
1/2 tsp ground ginger
1 1/2 Tbsp brown sugar
1/2 tsp crushed red pepper (optional for spice)
1 Tbsp cornstarch
Whisk together sauce ingredients, except for cornstarch, and set aside.
In a large skillet, heat sesame oil over medium heat. Add butternut squash and saute until coated in oil. Add 1/2 cup stir fry sauce, then cover and allow to cook for 5-7 minutes. When sauce has been reduced and absorbed into squash, add additional 1/4 cup sauce, cover and allow to cook for additional 5-7 minutes.
Whisk cornstarch into remaining sauce. Pour sauce into the skillet along with broccoli and edamame. Cover and cook for 4-5 minutes, or until sauce is thickened. Test squash for softness. If additional cooking time is needed, stir frequently as the mixture cooks.
Serve over brown rice and garnish with green onions.
Nutrition Info per 1 serving with 1/2 cup long grain brown rice: 286 calories, 6.5 g fat, 14 g protein, 40 g carbohydrates, 7 g fiber
Wednesday, September 10, 2014
I'm not too sure about your leg of the woods but winter's about to drop here at any moment.
So I'm scurrying around trying to fit in all of the fall things that may just be skipped over.
This is just one of them......
Maple Zucchini Cake
3 Tbsp maple syrup
1/4 cup white sugar
2 cups shredded zucchini, blotted from excess water
1/2 cup vegetable oil
3/4 cup whole wheat flour
1/4 cup white flour
1/2 tsp baking soda
1/2 tsp baking powder
1/4 tsp ground cinnamon
1/4 tsp salt
1/2 cup chopped walnuts (optional)
3/4 cup powdered sugar
3 Tbsp maple syrup
1/2 Tbsp milk
1 tsp pure maple extract
Preheat oven to 350 degrees. Spray an 8x8 cake pan with baking spray.
In a large bowl, whisk together maple syrup, sugar, eggs, and oil until well combined. Fold in zucchini.
In a smaller bowl, combine flours, baking powder, baking soda, cinnamon and salt. Add dry ingredients to wet and mix just until combined. Fold in walnuts if desired. Spread mixture into the prepared cake pan and bake for 30 minutes, or until top is golden brown and a toothpick inserted into the center comes out clean.
Remove the cake from the oven and allow to cool for 30 minutes.
While cake is cooling, whisk together glaze ingredients. When cake has cooled, pour glaze onto the cake evenly (pretty ribbons are nice). Allow to set for 20 minutes prior to cutting and serving.
Posted by Lindsay Kay Kordick, MS, RD, LN, HFS at 6:11 PM
Monday, September 8, 2014
But I do have to say that this is probably my most favorite thing that I have pulled out of my freezer. EVER. I look forward to taking these babies to lunch.
Freezer Green Curry Burritos
Makes 7 burritos
7 flour tortillas, 10"
1 cup + 3 Tbsp canned lite coconut milk, divided
1/2 cup water
3/4 cup short grain white rice, or basmati or jasmine rice
1 tsp sesame oil
1/2 red bell pepper, seeded and finely diced
1/4 cup shredded carrots
1/2 cup frozen shelled edamame
1/2 cup shredded chicken (optional- if omitting add 1/2 cup additional vegetables)
1/4 cup bean sprouts
2 Tbsp green curry paste
1/2 tsp salt
2 Tbsp fresh cilantro leaves
2 green onions, sliced
1/4 tsp crushed red pepper flakes (optional, for spice)
1/2 cup shredded Parmesan or mozzarella cheese
In a saucepan, combine 1 cup coconut milk with 1/2 cup water and rice. Bring to a boil, then reduce heat to low, cover and cook for 15 minutes, stirring occasionally so that rice does not stick to the bottom of your pan.
In a large wok or skillet, heat sesame oil over medium-high heat. Add red peppers, carrots, and edamame. Saute for 3-4 minutes, or until vegetables begin to soften. Stir in chicken and bean sprouts, then add coconut milk, curry paste, salt, and red pepper flakes. Mix well and bring to a low boil. Stir occasionally until mixture is thickened, then stir in cilantro and green onions. Remove mixture from heat.
Create your assembly line with 12" squares of waxed paper or freezer paper, tortillas, coconut rice, curry, and cheese.
Lay one tortilla on a sheet of waxed paper. Add ~1/4 cup coconut rice, ~1/3 cup curry mixture, and 1 Tbsp shredded cheese. Fold the ends of the tortilla in, then roll into a burrito. Roll in waxed paper and secure with tape. Label if necessary and place in the freezer.
To serve, remove burrito from the waxed paper, place on a plate and microwave for ~2 minutes (cooking times may vary).
Nutrition Info per 1 burrito: 262 calories, 8.5 g fat, 10 g protein, 35 g carbohydrates, 3 g fiber
Thursday, September 4, 2014
Like I said a couple of posts ago..... I am loading up my freezer like mad lately. I was going to make my same-old freezer burritos. But I had the thought of "wouldn't it be great if I could have all of the filling without the tortilla?". Done. Easier than to prep burritos too!
Don't give in to the ease of fast food! These homemade lunches are cheap and less time consuming than hitting up the drive-thru! AND you can control each and every ingredient going into them.
Vegetarian Freezer Burrito Bowls
Makes 6 bowls
3 cups Mexican rice (try my Wild Spanish Rice)
1 can black beans, drained and rinsed
1 can lowfat refried beans
1/2 tsp chili powder
1/4 tsp ground cumin
4 oz can diced green chiles
1/3 cup chopped fresh onion
1/3 cup frozen or fresh corn kernels
3-4 oz shredded cheddar cheese
1/3 cup salsa
*You may be tempted to add fresh tomato, lettuce, avocado, olives, sour cream and cilantro to your bowls. These ingredients do not freeze well and should be added as toppings to your reheated bowl prior to serving.
Prepare Mexican rice per recipe instructions.
In a medium bowl, combine both cans of beans with chili powder and cumin (no need to heat).
Lay out six serving bowls. Place piece of waxed paper or freezer paper in each bowl to cover the bottom and sides. Layer each bowl with 1/2 cup rice, 1/2 cup beans, 1 Tbsp onion, 1 Tbsp corn, 2 tsp green chiles, 1 Tbsp salsa, and a sprinkle of cheese.
Place bowls in the freezer for 3-4 hours.
Remove bowls from the freezer and immediately transfer the contents of each bowl (along with waxed paper) to a ziploc freezer bag (I used a fork to pry up the frozen "bowl"). Return bags to the freezer.
When ready to serve, remove the contents from the bag and peel away the waxed paper. Place in a bowl and microwave for 2 - 2 1/2 minutes, or until heated through. Top with additional toppings if desired.
Nutrition Info per 1 bowl: 260 calories, 3 g fat, 17 g protein, 41 g carbohydrates, 8 g fiber
Tuesday, September 2, 2014
As the weather turns colder, some people get excited for what the upcoming months will bring.
How does one make the transition without longing for farmers markets, and fairs, and kettlecorn?
This is a recipe you can turn to time and time again when you need a little bit of summer in your life.
Sure popcorn is a higher fiber snack that can be a light and filling choice. But when you add sugar, salt and oil? Well, then it gets a little ishy.
Stovetop Cinnamon Sugar Kettlecorn for Two
1 1/2 Tbsp vegetable oil
1/4 cup unpopped popcorn kernels
1 Tbsp sugar
1/2 tsp ground cinnamon
1/4 tsp salt
In a heavy saucepan, heat oil over medium-high heat. Add one kernel of popcorn, cover the pan, and shake the pan until you hear the kernel pop. Add the remaining ingredients, and continue to shake the pan (~10 shakes per 20 seconds) until you hear the remaining kernels pop. Wait until ~15 seconds goes by in between pops, then remove from heat.
Thursday, August 28, 2014
We've had some chilly days and nights lately. That, combined with kids going back to school, has made me think of fall. Not entirely embrace it. But think of it.
And fall makes me want to store some meals in the freezer. Kind of like a squirrel storing nuts I guess.
This creamy soup is a great vehicle for getting in lots of vegetables and fiber. And did I mention that it's a crock pot soup? Bonus.
Crock Pot Creamy Bean and Wild Rice Soup
10 cups vegetable broth
1 1/2 cups wild and brown rice mix
1 can kidney beans, no sodium added, drained and rinsed
1 can navy beans, no sodium added, drained and rinsed
3 stalks celery, diced
1 large yellow onion, chopped
1 Tbsp minced garlic
1 1/2 cups chopped fresh carrots
1 cup green peas
1 tsp salt
1 1/2 tsp ground black pepper
1/2 cup butter
3/4 cup flour
2 1/2 cups milk
Add all ingredients except for the butter, flour, and milk to a large slow cooker and cook on low for 8 hours.
Prior to serving, melt butter in a saucepan over medium heat. Whisk in flour until well-combined. Continue to whisk, adding milk a little at a time until all is incorporated and mixture is smooth. Continue to whisk until mixture is thickened. Stir milk mixture into the rest of the soup and heat through prior to serving.
Nutrition Information per 1 1/2 cups: 408 calories, 11 g fat, 21 g protein, 57 g carbohydrates, 12 g fiber
Posted by Lindsay Kay Kordick, MS, RD, LN, HFS at 7:13 PM