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
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
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
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
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
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.
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
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
