Thursday, May 31, 2012

80--- Ultimate Chipotle Vegetarian Breakfast Burritos

The baby girl in my belly craves these.

These meatless-wonders are modeled after a burrito that we frequently consume from a little coffee stand here in Bozeman (Four Corners, actually).  My hubby even orders the vegetarian (or at least he does around me-- I tend to bring out the healthier side of him).  The seasoning mixture in these burritos will leave you saying "Bacon who?".

Serve with a side of salsa, but it truly doesn't need it.  Good for any meal of the day.

Ultimate Chipotle Vegetarian Breakfast Burritos
Serves 3

3 large tortillas (I used a chipotle wheat tortilla)
1/4 cup white onion, chopped
1 tsp olive oil
4 eggs
7 egg whites
1/4 cup plain low fat yogurt
1/2 tsp salt
1/4 tsp fresh ground black pepper
3/4 tsp chipotle chili powder
3 Tbsp chopped roasted red peppers, blotted dry
3 Tbsp corn kernels
1/4 cup black beans, drained, rinsed and blotted dry
2/3 cup shredded park skim mozzarella cheese
2 Tbsp chopped fresh cilantro

In a large skillet, heat olive oil over medium heat.  Add onions and saute for 3-4 minutes or until softened.  Meanwhile, whisk together eggs, egg whites, yogurt, salt, pepper, and chipotle powder until combined and fluffy.

Add egg mixture to onions.  Sprinkle red peppers, corn, and black beans into egg mixture, distributing evenly.  Scramble eggs, moving cooked edges into center of the skillet.  When mixture is set but not entirely cooked, fold in shredded cheese.  Continue to cook until cheese is melted, then fold in cilantro and remove from heat.

Warm tortillas in microwave by placing them in between two damp paper towels and cooking on medium for 30 seconds.

Place 1/3 of egg mixture into the center of a tortilla.  Fold in edges, then roll tightly.  Enjoy!

Nutrition Info per 1 burrito: 345 calories, 13 g fat, 30 g protein, 30 g carbohydrates, 3 g fiber

Tuesday, May 29, 2012

80--- The Best of BBQ Pizza with Arugula Slaw

BBQ for dinner or pizza? Or both? I say both.  Fire up the grill.

I used vegetarian canned baked beans for this recipe, but you can certainly make your own if you're ambitious.  It will save you some excess sodium if you do!  The slaw topping of this recipe is not to be omitted.  It's simply fantastic.

The Best of BBQ Pizza with Arugula Slaw
Serves 4

4 -8" round naan, flatbread, or pitas
20 oz baked beans
4 oz shredded cooked chicken breast (omit if you want a vegetarian pizza)
1/3 cup barbecue sauce of your choice (omit if you omit chicken)
4 oz shredded part-skim mozzarella cheese
2/3 cup finely chopped red onion

Arugula Slaw
1 cup shredded cabbage
1 cup baby arugula leaves
1/4 cup fresh parsley leaves, chopped
1/4 cup cider vinegar
1 Tbsp olive oil
1/2 tsp celery salt
1/4 tsp garlic powder
1/4 tsp paprika
Dash fresh ground black pepper

Prepare slaw 1 hour prior to meal prep.  Combine parsley, arugula and cabbage in a medium bowl.  In a smaller bowl whisk together olive oil, vinegar, celery salt, garlic powder, paprika, and black pepper.

Preheat grill to medium heat.  Spoon ~1/3 cup baked beans onto each "crust".  Spoon barbecue sauce over chicken breast in a bowl and mix to coat.  Evenly spread 1 oz chicken onto each crust.  Sprinkle each pizza with red onion, then mozzarella cheese. 

Place each pizza onto grill and cook for ~8-10 minutes until crust is crisp and cheese has melted (cooking times vary with different grills).  Remove from grill, then top with ~1/2 cup arugula slaw prior to cutting and serving.  

Nutrition Info per 1 pizza: 472 calories, 8.5 g fat, 27 g protein, 67 g carbohydrates, 13 g fiber

Sunday, May 27, 2012

20(ish)--- Strawberry Lemonade Popsicles

Popsicle season is here! As if we needed a season.  These homemade popsicles are refreshing and have less sugar than store-bought pops.  With my only getting more pregnant and the summer only getting warmer, these will not be the last popsicles that I post this summer.

Strawberry Lemonade Popsicles
Makes 12 popsicles

6 cups water
1/2 cup sugar
2 cups lemon juice with pulp (the more the better)
8-10 very ripe strawberries, chopped finely

In a saucepan, heat 1 cup water to a boil.  Stir in sugar and stir until sugar is dissolved.  Remove from heat, then place into refrigerator to cool completely.

Add remaining water to a large pitcher, then add sugar water (simple syrup), lemon juice and pulp, and strawberries.  Allow to sit in refrigerator for 30 minutes.

Spoon strawberries evenly into popsicle molds, then fill with lemonade.  Place tops on molds and place in freezer.  When frozen, remove popsicles from molds by running them under warm water.

Friday, May 25, 2012

80--- Grilled Cauliflower Steaks

So what do vegetarians grill on Memorial Day? Vegetables.  The balsamic syrup brushed on these steaks caramelizes adding terrific flavor.  Try these as a main dish or as an interesting side!

Grilled Cauliflower Steaks
Serves 4

1 large head cauliflower, trimmed of leaves
1/4 cup balsamic syrup (or reduction)
1 Tbsp olive oil
1/2 tsp salt
1/4 tsp fresh ground black pepper
2 Tbsp fresh parsley, chopped
1 1/2 tsp fennel seeds
1/4 cup Parmesan cheese

Heat grill over medium heat.  Slice 1" slices from cauliflower head.  Brush each slice with olive oil, then with balsamic syrup.  Sprinkle each with salt, pepper and fennel.

Place cauliflower onto grill and cook for 7-8 minutes.  Flip steaks and cook on other side for 5-6 minutes.  When cauliflower is tender, sprinkle each steak with Parmesan cheese, then parsley.  Remove from grill when cheese has melted.  Serve immediately.

Nutrition Info per 1 steak: 103 calories, 5 g fat, 6 g protein,7 g carbohydrates, 2 g fiber

Wednesday, May 23, 2012

80--- Wild Rice Risotto

This is a terrific vegetarian meal.  Filling, meaty, healthful.  Nuff said.

Wild Rice Risotto
Serves 6

7 cups vegetable broth, divided
1 cup wild rice blend (Lundbergs makes a good one)
1 cup arborio rice
1/2 large white onion, coarsely chopped
1 Tbsp olive oil
2 tsp minced garlic
3/4 cup white wine
1 1/2 cups frozen peas
2 cups dried mushrooms
1/2 tsp fresh ground black pepper
1 cup shredded Parmesan cheese

In a medium saucepan, heat 2 cups of vegetable broth and wild rice to a boil.  Reduce heat to a simmer, cover and cook for 45-50 minutes, until rice is tender.

In a small saucepan, heat remaining 5 cups vegetable broth to a boil.  Reduce heat to a simmer to keep warm for risotto.

In a large deep skillet heat olive oil over medium high heat.  Add onions and garlic and saute until softened.  Add rice to the pan and stir until coated in olive oil.  Saute for 2 minutes, then add white wine.  Add 1 cup broth and 1/2 cup cooked wild rice to the mixture, then add mushrooms.  Continue to stir mixture so the rice does not stick to pan.  When all broth has been absorbed add broth 1 cup at a time and wild rice 1/2 cup at a time, allowing all broth to be absorbed prior to adding more. 

When rice is tender stir in peas and pepper.  Heat through until peas are warm.  Remove from heat then stir in Parmesan cheese.

Serve immediately!

Nutrition Info per 1 serving: 300 calories, 6.5 g fat, 12 g protein, 45 g carbohydrates, 4.5 g fiber

Monday, May 21, 2012

80--- Bloody Mary Tomato Salad

This is just the ticket to enjoying your Memorial Day in a healthful way.  So fresh and flavorful-- and a tad bit spicy, right at the end.  Who doesn't love a Bloody Mary?

Bloody Mary Tomato Salad
Serves 4-5

2 1/2-3 pints grape tomatoes, halved
2 stalks celery, sliced into thin "crunchy rainbows" (phrase courtesy of my niece and nephew)
1/4 cup white onion, coarsely chopped
3 Tbsp lemon juice
1/2 tsp lemon zest
2 1/2 tsp Worcestershire sauce
1/2 tsp Tabasco sauce
1/2 tsp celery salt
1/2 tsp ground black pepper

Combine grape tomatoes, celery and onion into a medium bowl.  In a smaller bowl, whisk together remaining ingredients.  Pour dressing over salad and refrigerate for at least 6 hours, overnight is preferred.

Serve with your favorite grilled item!

Nutrition Info per 3/4 cup: 53 calories, 0.5 g fat, 2.2 g protein, 9 g carbohydrates, 3 g fiber, 250 mg sodium

Saturday, May 19, 2012

80--- Lemon Mint Yogurt Dressing

I think we can all agree that grilled vegetables are a fantastic summer dinner or side dish.  Easy, beautiful, versatile.  But sometimes they need a little extra something.  This is that something.

Lemon Mint Yogurt Dressing could also be used as a salad dressing.  OR you could put your leftover grilled vegetables onto a beautiful bed of spinach and serve it with this dressing for lunch the next day.  That's actually what I am eating as I type this.  And it's good.

Lemon Mint Yogurt Dressing
Makes ~1 1/2 cups

1 cup low fat plain yogurt (use Greek if you like)
3 Tbsp low fat buttermilk
2 Tbsp fresh squeezed lemon juice
Zest from two medium lemons
3/4 tsp dry mustard
2 tsp white wine vinegar
1 1/2 Tbsp chopped fresh mint
1 1/2 Tbsp chopped fresh chives
1/2 tsp salt
1/4 fresh ground black pepper (or to taste)

Place all ingredients into a glass jar.  Secure lid, shake thoroughly to mix, then place in refrigerator for at least 3 hours prior to serving.

Nutrition info per ~2 Tbsp: 25 calories, 0.5 g fat, 2 g protein, 3 g carbohydrates

Thursday, May 17, 2012

20--- Give Me S'more Cookies

It's almost camping season!  I guess that depends on where you live.  Here in the Antarctic (ok, ok, Montana), we still have at LEAST a few weeks to go before we could possibly predict an above- freezing night.  But in the mean time, have some cookies.

This is a recipe I modified a bit from Two Peas and Their Pod.  I made my cookies full size and switched up some ingredients a bit.

Here is a campfire video courtesy of YouTube.  Just to set the mood while you're snacking on your cookies.

Give Me S'More Cookies
Makes ~18-20 cookies

1 cup graham cracker crumbs (place graham crackers into a baggie and roll with a rolling pin-- a few chunks in there is fine)
1 1/4 cups all-purpose flour
1/2 tsp baking soda
1/2 cup butter, softened to room temperature
1/2 cup dark brown sugar
1/3 cup white sugar
1 large egg
1 tsp pure vanilla extract
1 cup milk chocolate chips
~1/2 cup mini marshmallows

Preheat oven to 350 degrees.

In a smaller mixing bowl, whisk together flour, graham cracker crumbs, and baking soda.

In a larger mixing bowl, cream together butter and sugars with a mixer.  Add egg and vanilla extract and mix until well-combined (2-3 minutes).

Add dry ingredients into wet, a small amount at a time.  Mix until just combined.  Add in chocolate chips and mix to distribute evenly.

Roll 1 Tbsp batter into a ball and place balls on a lightly greased baking sheet ~ 1 1/2" apart. Gently press two mini marshmallows into the top of each ball (try to keep ball formation as much as possible).  Bake for ~8 minutes, until cookies are set and marshmallows are slightly melted.  

Switch oven to high broil and lightly toast marshmallows prior to removing from oven-- watch them carefully (unless you like charred marshmallows-- which some people do!).

Remove from oven and transfer to a wire rack or wax paper to cool completely.  Enjoy!

Tuesday, May 15, 2012

80--- Thanksgiving Wrap

Today was a beautiful spring day.  It was close to 80 degrees.  And all I (and the baby) wanted to eat was Thanksgiving dinner.  So I had to come up with something that didn't require 8 hours in the kitchen.

We should be thankful more than once a year.  Amen.

Thanksgiving Wrap
Serves 1

1 flour tortilla
2 oz sliced grilled chicken (or turkey) breast
1/4 cup whole (frozen) cranberries
1 tsp honey
6-8 baked sweet potato fries (I used frozen but make your own if you wish)
1/2 cup baby spinach leaves
2 Tbsp leftover stuffing (optional, if you happen to have it)

In a small microwave safe bowl, place cranberries and honey.  Microwave on high for 1 minute, stirring halfway through.  Continue to cook cranberries until all have burst.  Mix well.

On your tortilla, layer cranberry sauce, sliced chicken, fries, spinach and stuffing (optional).  Roll up wrap and secure with a toothpick.  Enjoy!

Nutrition Info per 1 wrap: 326 calories, 7 g fat, 22 g protein, 45 g carbohydrates, 6.5 g fiber

Sunday, May 13, 2012

Tip- A Mother's Influence in Eating

Yes, he learned it from his mama
The food choices of those around us, and those whom have raised us, provide a good deal of influence onto our own preferences.  That includes our mothers.

Children are not born with a palate to LOVE vegetables and other healthful foods.  Many times they are bitter and may smell funny.  This is actually a protective mechanism so that we do not ingest poisonous foods (which are often bitter and smell funny).  But with proper training, we can develop a taste for these foods.  Training starts with observation (we are truly just wild animals with technology).

In my line of work, I am frequently asked "How do I get my child to eat healthy?".  My answer?  Eat healthfully yourself! Even uttering the phrase "I hate green beans" can cause your child to avoid them for many moons (even a lifetime).  For me this is going to take practice around my own soon-to-arrive little one (I hate cooked green beans).

Even if you do not enjoy a food that you would like your child to eat, take a few bites.  No, you won't die (unless you have an allergy, in that case please DO NOT take a few bites).

I also hear all the time, "You just wait, it's not that easy".  I believe you, I'm sure it's not.  But I can guarantee you I WILL eat green beans around my babe. Who knows? I might like 'um.

Friday, May 11, 2012

80--- Skillet Enchilada Pasta

I have been seeing Mexican pasta dishes everywhere lately!  And why not?  This skillet pasta takes less than 20 minutes to make and it's so tasty and versatile.  Oh yeah- and it's healthful.

Skillet Enchilada Pasta
Serves 6

1 lb whole wheat pasta, cooked to slightly less than al dente (7 -8 minutes or so)
3 cups green enchilada sauce (try my Enchilada Gravy)
1 tsp olive oil
1/2 tsp salt
1/2 tsp ground cumin
1/2 yellow onion, thinly sliced
3/4 cup frozen corn kernels
1 small red bell pepper, seeded and chopped
1 can black beans, drained and rinsed
2 tomatoes, seeded and chopped
4 oz crumbled feta cheese (optional)
Fresh chopped cilantro (optional)
6-8 tortilla chips, crushed (optional)
Sour cream (optional)
Hot sauce (optional)

In a large skillet heat olive oil over medium high heat.  Add sliced onions and saute until fragrant, ~3 minutes.  Fold in red pepper and saute for additional 3 minutes.  Stir in corn and black beans.  Season with salt and cumin.  Pour in enchilada sauce and heat to a low boil.  Fold in cooked pasta, then reduce heat to medium low, cover and cook for ~5 minutes.  

To serve, top 1 1/2 cup pasta serving with chopped tomatoes, cilantro, feta, crushed tortilla chips, a dab of sour cream and a dash of hot sauce (all optional).


Nutrition Info per 1 serving (without additional toppings): 320 calories, 3 g fat, 12.5 g protein, 60 g carbohydrates, 11 g fiber

Wednesday, May 9, 2012

80(ish)--- Berry Puffed Pancake

Mother's Day and breakfast just kind of go together.  Is that because it was your mom whom always rallied you out of bed and put something in your stomach each morning?  

This puffed pancake is SO easy!  Even a three-year-old could do it.  Except for the oven part.  And you may want to supervise the breaking of the eggs. 

The center of this pancake is super moist and custard-like, then there's the edges that are light and crispy.  Your mom will LOVE it.

Berry Puffed Pancake
Serves 4

1 Tbsp butter
1/2 cup whole wheat flour
1/4 cup all-purpose flour
1/2 tsp salt
3 eggs
1 cup skim milk
1 tsp pure vanilla extract
1/2 tsp ground cinnamon
3/4 cup berries (frozen are fine)
Powdered sugar for dusting

Preheat oven to 450 degrees.  Place butter into a cast iron skillet, then place skillet into heated oven until butter is melted and bubbly.  Remove skillet from oven (with a hot pad please) and swirl butter to cover bottom and sides of skillet (1/2 way up is fine).

In a large mixing bowl, combine flours and salt.  In a separate bowl whisk together milk, eggs, vanilla and cinnamon.  Pour liquid ingredients into dry and use a whisk to combine (careful to not over-mix).  

Pour batter into hot buttered skillet.  Sprinkle berries into center of the batter and place skillet back into oven for 12-15 minutes, until sides have puffed up and edges appear crispy.

Gently release sides of pancake from skillet and transfer onto a serving dish.  Sprinkle with powdered sugar and serve!

Nutrition Info per 1/4 pancake:  200 calories, 7 g fat, 10 g protein (not bad for a pancake!), 24 g carbohydrates, 3 g fiber

Monday, May 7, 2012

80--- Spinach, Strawberry & Kamut Salad

Kamut is another of those high-protein, high-fiber grains that we should all consume more of.  It has a chewy texture and a nutty flavor, perfect for a summer salad!

Yes, there is bacon in this salad.  You may omit it if you like but it does add a spectacular quality. 

Spinach, Strawberry & Kamut Salad
Serves 4-5

1 cup kamut
3 1/2 cups water
1 tsp vegetable bouillon
2 cups baby spinach leaves, stemmed and chopped
6-7 strawberries, quartered (unless they are enormous, then slice them smaller)
1/4 large red onion, thinly sliced
1 Tbsp olive oil
2 1/2 Tbsp champagne vinegar
1 1/2 tsp dijon mustard
1/2 tsp salt
1/4 tsp fresh ground black pepper
3 slices bacon, cooked until crisp, then crumbled

Place kamut in water in a large saucepan and allow to soak for 2 hours.  After soaking, bring to a boil over high heat, then add bouillon, reduce heat to medium-low and allow to simmer, covered, for 45-60 minutes, until kernels are tender (they will still be chewy).  Drain and rinse with cool water, then place into a serving bowl.

Whisk together olive oil, vinegar, mustard, salt, pepper, and bacon crumbles.  Pour mixture over kamut, fold in red onion, and place in refrigerator for one hour.

When kamut has chilled, fold chopped spinach and strawberries into salad and serve!

Nutrition Info per 3/4 cup:  177 calories, 6 g fat (3 g monounsaturated, 1 g polyunsaturated), 7 g protein, 25 g carbohydrates, 5 g fiber

Saturday, May 5, 2012

20(ish)--- Avocado Cupcakes with Dark Chocolate Frosting

Happy Cinco de Mayo! No better way to celebrate than with cupcakes. The fat in these cupcakes (however not the frosting) has been replaced with avocado-- a great source of healthy fats!

What do these taste like? The only way they can be described is an avocado cupcake. Don't be afraid. The green color is gnarly (but pretty).

Avocado Cupcakes with Dark Chocolate Frosting
Makes one dozen

1 large Hass avocado, pitted and sliced
3/4 cup skim milk
1/3 cup plain low fat yogurt
1 tsp pure vanilla extract
1/2 cup white sugar
1 1/2 cups all-purpose flour
1/2 tsp salt
1 tsp baking powder
3/4 tsp baking soda

Dark Chocolate Frosting
1/4  cup butter
1/3 cup unsweetened Dutch cocoa powder
2 cups powdered sugar, sifted
3 Tbsp half & half
1 tsp pure vanilla extract

For cupcakes, preheat oven to 350 degrees.  In a large food processor, mash avocado slices, then add in milk, yogurt, vanilla, and sugar.  Mix until a smooth puree is formed (no avocado chunks).

In a large mixing bowl, combine flour, salt, baking powder, and baking soda.  Use a hand mixer or whisk to mix in avocado mixture.  Mix until just combined but smooth.

Line a muffin tin with 12 paper baking cups.  Spoon mixture evenly into each cup.  Bake for 20-24 minutes, until a toothpick inserted into the center comes out clean.  Remove from oven and allow to cool completely prior to frosting.

For frosting, beat butter in a medium bowl with a hand held mixer until smooth.  Add in cocoa powder and continue to beat.  Add in half & half and vanilla extract and mix until smooth.  Slowly add in powdered sugar, 1/2 cup at a time, and mix until combined.  With the mixer speed on high, whip frosting until light and fluffy.  

Use a knife to gently frost each cupcake and serve!

Thursday, May 3, 2012

80--- Easy Vegan Tortilla Soup

This soup is so easy and tasty-- you won't miss the chicken!  The garbanzo beans give the soup a nice sustenance.  Give it a try for a quick Cinco de Mayo dish.

Easy Vegan Tortilla Soup
Serves 4

6 cups vegetable broth
1 tsp olive oil
1 white onion, coarsely chopped
1 anaheim chile, seeded and chopped
1 serrano pepper, seeded and chopped
1 can whole tomatoes, chopped (reserve juice)
1 can garbanzo beans, drained and rinsed
1/2 tsp chile powder
1/2 tsp ground cumin
1/2 cup fresh cilantro leaves, chopped
Fresh ground black pepper
2 corn tortillas, cut into strips (I used La Tortilla Factory's chipotle tortillas)
1/2 avocado, chopped (optional)
Olive oil spray

In a large soup pot, heat olive oil over medium heat.  Add onion and pepper and saute for ~5 minutes, until softened.  Add in chopped tomatoes with juice, vegetable broth, garbanzo beans and spices.  Bring to a low boil and allow to heat through.  

Preheat oven to 375 degrees.  Place tortilla strips onto baking sheet and spray lightly with olive oil spray, then sprinkle with salt.  Bake strips for 15 minutes, flipping halfway through cooking. Remove from oven when crispy.

To serve, garnish each bowl with chopped cilantro, avocado (if desired) and several tortilla strips.

Nutrition Info per 1 1/2 cups: 193 calories, 3.5 g fat, 8 g protein, 30 g carbohydrates, 6 g fiber

Tuesday, May 1, 2012

80--- Pineapple Lime Agua Fresca and Granita

This is like a BOGO sale. Buy one get one. Make Pineapple Lime Agua Fresca, get a free granita!  Ole, ole. 

Pineapple Lime Agua Fresca and Granita
Makes ~ 1/2 gallon agua fresca and 2 cups granita

2 cans pineapple slices, 1 cup juice reserved
2 limes, zested and juiced
5 Tbsp sugar, divided
6 cups seltzer water, flattened

In a large food processor, combine pineapple slices, 1/2 cup reserved juice, lime zest, and lime juice until finely pureed.  Place a fine strainer over a pitcher.  Place pineapple lime puree into strainer and press down on pulp to drain out juice. 

For granita, place pulp into an 8x8" baking dish.  Whisk in 2 Tbsp sugar and remaining 1/2 cup pineapple juice.  Place dish into freezer.  Every 20 minutes, whisk mixture with a fork, making sure to break up chunks.  Repeat process for 1 hour, until a frozen granulated mixture is formed.  Whisk again prior to serving.

For agua fresca, add flattened seltzer water and 3 Tbsp sugar to pineapple lime juice.  Serve chilled over ice, garnished with a lime wedge.

Nutrition info per 1 cup juice: 50 calories, 0 g fat, 0 g protein, 12 g carbohydrates

Nutrition Info per 1/2 cup granita: 93 calories, 0 g fat, 0.5 g protein, 23 g carbohydrates, 1 g fiber