Carrot Cinnamon Smoothie January 22, 2012

Carrots Smoothie- topped with Cinnamon & Ground Flax

Carrot Cinnamon Smoothie
with Strawberry & Mango

Ingredients
Serves 2

-4 oz 100% carrot juice
-3 large frozen organic strawberries
-1 fresh banana
-1/2 cup almond milk
-1/2 cup frozen mango chunks
-1/2 tsp cinnamon
-dash of turmeric

Garnish
-dash of cinnamon
-pinch of ground flaxseed
-a few carrot shreds (optional)

Method

1) Blend until smooth.

2) Top with ground cinnamon and ground flaxseed.

Nutrition Highlights: This smoothie is high in Vitamin A. Carrot juice is lower in sugars than many fruit juices and is used as an accent to the fruit and calcium-containing almond milk. Cinnamon and turmeric have valuable anti-inflammatory properties, adding to the health value of this smoothie without tarnishing the refreshing taste. Turmeric pairs well with sweet and tangy mango and cinnamon pairs well with the the radiant carrot flavor.

Spiced Up Split Pea January 19, 2012

Picante Split Pea Soup topped with Ancho Chile Pepper and Daiya Vegan Cheddar Shreds

Picante Split Pea
with tomatillo & jalepeño

This is not your ordinary split pea soup. Adjust the heat to your desire by adding more or less of the hot peppers. Heat it up by the mug-full to satisfy your hungry. A mild soup get’s a little kick of savory flavor with the addition of some salsa verde. I used Trader Joe’s Salsa Verde with tomatillos and jalepeños here and have also made it using Trader Joe’s organic Tomatillo & Rosted Yellow Chili Salsa. Both were delicious and kept the soup quite mild.

Ingredients
Approximately 8 servings

-1 lb dried green split peas
-1 large yellow onion (chopped)
-1 12oz jar Salsa Verde
-4 green tea bags
-2 small organic yukon gold potatoes
-Approx. 8 cups water
-1 tsp or more Ancho Chile Pepper to taste (or Cayenne)
-3 gloves garlic (minced)
–Daiya Vegan Cheddar Shreds (topping
Methods
Total time Approx 1 hour, Active Time Approx 30 minutes

1) Add 8 cups water to large pot and boil on stove top. Turn off stove once water has reached boil. Add 4-5 green tea bags and allow to brew for 15-20 minutes. Meanwhile, rinse split peas and potatoes and begin to chop onion and garlic.

2) Remove tea bags, add rinsed split peas and cubed organic potatoes (about 3/4 cup cubed potatoes). Bring to a boil, then reduce to medium high heat and allow to simmer for 4o minutes. After 25 minutes add remaining ingredients: chopped onion, garlic, salsa verde, and chile powder to taste. Skim off the foam while cooking.

3) When split peas and potatoes become soft, turn off stove. Using an immersion (hand) blender, blend ingredients until smooth. Serve hot topped with a dash of chile pepper and a pinch of Daiya cheddar shreds.

Store in the fridge for up to a week or stash some in the freezer for up to 6 months. Nutrition Highlights: High fiber, high protein.

Warm Date Wraps with Bacon & Endive January 17, 2012

APPETIZER: Warm Roasted Dates Wrapped in Lean Turkey Bacon and Served on Fresh Endive Leaves. Serving size 2-3 wraps.

Warm Dates Wraps
with Turkey Bacon & Endive Leaves

Inspired by my favorite tapas dish at Oliva this weekend. This triad of flavors complement each other perfectly: sweet dates, savory bacon, and bitter endive. This dish is easy to make and only takes about 20 minutes to prepare. Enjoy as an appetizer or a part of your meal. Pairs well with garlic roasted brussels sprouts.

Ingredients
Serves 4

-16 fresh dates
-8 uncured 97% fat-free turkey bacon
– 2 large endives (16 large fresh endive leaves)

Methods

1) Preheat oven to 400°F. Make a slit in dates and remove pits. Wrap each date in 1/2 slice of lean nitrate-free turkey bacon.

2) Bake at 400°F for 15-20 minutes. Serve hot on fresh endive leaves. Enjoy 2-3 wraps per person. Each wrap is approximately 70 calories. A serving of 2 wraps is approximately 140 calories.

A Lighter Veggie Samosa January 16, 2012

These Vegetable Samosas are lightly seared in olive oil, making them a healthier alternative to deep-fried restaurant versions which are often full of oil and salt.

Lightened-Up Vegetable Samosas
with cilantro, peas, and corn

Vegetable samosas sound misleadingly healthy on the menu of your favorite Indian restaurant. These potato pastries are usually fried in plenty of oil,  are high in salt, weigh in at around 270 calories each, and thus do not make the list of healthiest dishes to order at Indian restaurants. You can make your own vegetable samosas to cut down on the oil and salt used while still enjoying the crisp flavor and spices.

Ingredients
-Nasoya All Natural Egg Roll Wraps
-3 large potatoes or 5 small potatoes (I used 5 small organic yukon gold)
-1 bunch cilantro
-1 whole yellow onion
-1/2 cup frozen green peas
-1/2 cup frozen corn
-4 cloves garlic minced
-1/4 cup frozen spinach
-8 tsp olive oil (2 tsp per batch of samosas cooked)
-1/4 tsp paprika
-1/4 tsp salt
-2 tbsp of your favorite samosa spices (such as curry spices)

Methods
1. Rinse potatoes and peel. Submerge potatoes in water in a large pot and bring to a boil. Reduce heat to medium high and maintain a high simmer for 40 minutes to an hour or until potatoes become soft. Drain water.

2. Chop onion and add to a medium saucepan with 1 tbsp olive (or canola) oil and cook at high heat until onions begin to brown. Stir frequently. Mince garlic and add to pan once onions have begun to brown (after about 5 min). Continue cooking for a few minutes then add remaining frozen veggies. Stir frequently. Add cilantro and spices.

3. After draining the water, you can use an immersion (hand) blender to puree the potatoes. If you don’t have a hand blender you can grate the potatoes instead once they have cooled.

4. Combine cooked ingredients in pot and stir well. Add about 2 tbsp of the mixture to each wrap, fold wrap, and cook in sauce pan with olive or canola oil. Use about 2 tsp of oil per batch of 3-4 samosas.

5. Serve hot. You can freeze some samosas for future meals and store the rest in the fridge.

The Best Black Bean Soup January 10, 2012

Simple ingredients. Simply delicious.

The Best Black Bean Soup
with zesty salsa & avocado

They say black is slimming. When it comes to black beans these high-fiber, high-protein, low-calorie legumes can certainly do a body good. It won’t matter however, when you taste your first spoonful of this simple, natural combination of flavors you won’t need any further convincing.

Ingredients
Makes 8 Servings

-1/2 lb dried black beans
-4-5 green tea bags
-1 cup of your favorite salsa
-1 bunch fresh cilantro
-1 large yellow onion, chopped
-2 tbsp olive oil
-1/2 ripe avocado
– 2 tsp cumin powder
-1/2 tsp cayenne pepper
-juice of 1 lime
-1/4 cup oat bran (optional)
Topping
–daiya deliciously dairy free mozzarella style shreds
-Baked blue corn chips
-1/2 ripe avocado (divide into slices)

Methods
1. Overnight: Rinse dried beans and soak overnight (or for at least 4 hours) in large saucepan.

The next day...After soak, drain most of the excess water. You will lose some water-soluble nutrients in the water but you will also lose some of the raffinose (type of sugar found in beans) that causes the discomfort known to give beans their nickname as “the musical fruit.” The majority of the nutrient quality will remain and your guests will thank you for this measure.

2. In a separate pot, bring 3 cups water to a boil. Once the boil is reached, turn off the burner and add 4-5 green tea bags. Cover pot with lid and allow to steep until very strong (for at least 15 minutes- but leaving the brew longer is even better).

3. In a large pot, combine brewed green tea (remove tea bags) and beans and add water until beans are totally covered. Bring beans to a boil and reduce to a simmer, cooking for approximately 1 hour until beans are soft.

4. Chop onion and add to large saucepan with 2 tbsp olive oil on medium high heat. Stir frequently until onions brown to a caramelized state (but do not become black and burnt).

5. When beans are soft, reduce heat to low and stir in cilantro leaves from one bunch, caramelized onions, 1 cup salsa, cumin, cayenne pepper, oat bran (optional), lime juice and 1/2 ripe avocado. Using an immersion (hand) blender, blend ingredients until smooth.

Serve hot. Delicious topped with baked corn chips, daiya dairy-free “cheese” shreds, and a few small avocado slices. Keeps well in the fridge for up to 5 days or in the freezer for months. Freezer tip: If freezing, use containers that will hold only a few portions each for easy future dining.

Nutrition Highlights: This 100% vegan dish is packed with nutrients and extremely filling despite its low-fat, low-calorie profile. Black beans are an excellent source of several vitamins and minerals including folate, iron, and magnesium. The green tea is high in antioxidants which help protect cells against damage (including both heart damage and wrinkles). This soup is an ideal dish for helping to lower cholesterol; The beans and oat bran are very high in soluble fiber- the type of fiber that can bind to cholesterol carrying molecules in the blood and help remove these molecules. The avocado, which adds a delicious creaminess to the soup body, is high in monounsaturated fat- the “heart-healthy” type of fat that helps to raise HDL levels and lower LDL levels.

Black-Eyed Pea & Parsley Dip January 2, 2012

Black-Eyed Peas are known to bring luck in the New Year. Eating fresh plant-based foods will certainly boost your health any day of the year.

Black-Eyed Peas & Parsley Dip
with garlic & lemon

Adapted from this recipe from Eating Well. I used frozen black-eyed peas instead of canned. It is best to use fresh or frozen vegetables when possible instead of canned to reduce possible exposure to BPA and salt added to processed foods. When it comes to beans and legumes, if fresh or frozen are not available dried versions are very economical and healthful choices. Many dried beans require soaking for at least 4 hours and boiling for an additional hour so be sure to check instructions and plan ahead.

Ingredients
-1 cup fresh or frozen black-eyed peas
-1/2 cup chopped fresh parsley
-3 tsp lemon juice
-4 tsp olive oil
-5 cloves garlic (minced)

Optional
-Dash of lime juice
-Dash of salt
-Dash of ground black pepper
-Dash of cayenne pepper

Methods
Combine ingredients in a food processor and blend until smooth. If you are using frozen black-eyed peas leave in the fridge for several hours or heat in a microwave safe container for about 1 minute and 30 seconds before adding to food processor. Delicious when served with fresh whole-wheat pita chips or blue corn chips and fresh salsa. Keep the dip to chip ratio high to get more veggies in and less empty calories (chips).

Buckwheat Soba Noodles with Peanuts & Lime December 29, 2011

Buckwheat Soba Noodles with Crunchy Peanuts & Fresh Lime

Buckwheat Soba Noodles with Peanuts &  Lime
with red cabbage, broccoli, carrots, & mint

Don’t get stuck in a whole-wheat pasta rut. While whole-wheat is certainly a step up from refined pasta for Italian pasta dishes (whole-grains are higher in fiber  and nutrients), Buckwheat soba noodles are a delicious alternative to use as a base for the fresh flavors of Asian cuisine. Buckwheat–despite the misleading name–isn’t actually related to wheat. (In fact, it’s more closely related to Rhubarb!) Buckwheat soba noodles high in protein, antioxidants, and are naturally gluten-free, but check labels carefully to make sure that wheat was not also added to the noodles if you have a wheat allergy.

Ingredients
-Buckwheat soba noodles (about 2 oz per person)
-Fresh broccoli
-1 whole large onion
-4 cloves fresh garlic
-1/4-1/3 head of fresh red cabbage shredded
-2 large carrots shredded
-2 fresh limes
-2 tbsp Terkiaki sauce (reduced sodium if possible)
-4 tbsp your favorite Peanut Sauce
-3/4 cup blanched, shelled (unsalted) peanuts- to add to taste on top of individual portions
-3 tbsp canola oil
-Fresh mint leaves (optional)
-Sesame seeds (optional)
-4 oz Protein–lean meat, tofu, or seitan– fully cooked and sliced very thin

Methods
1) Place protein in a sealed container or bag with 1-2 tbsp marinade and leave in fridge for 20-30 minutes. Cook meat or vegetarian protein (tofu or seitan work well) as desired using some of the peanut sauce or terkiaki sauce as marinade. For tofu or seitan, you can easily add these to a stir-fry pan and cook with 1 tbsp oil. For chicken, you can bake thinly cut chicken breast slices for about 30 minutes at 350°F. For beef (lean and 100% grass-fed), use stir-fry cut strips and cook in stir-fry pan the same way you would cook your tofu.

2)  Begin boiling water in large pot for pasta, following the soba noodle’s instructions on the package (cooking instructions vary by brand and number of servings). Chop onion into fine pieces and add to large stir-fry pan with canola oil. Cook on high heat, stirring frequently. Mince garlic and add to pan, reducing heat to medium.

3) Chop, shred, and slice remaining vegetables and add these to pan stirring frequently. (Add broccoli last). After approximately 5 minutes add in terkiaki and peanut sauce.

4) Once water has boiled, add pasta and cook according to directions on box. Once cooked, strain pasta and combine in large bowl with cooked vegetables. Slice 1 lime and squeeze juice into bowl. Mix well. Slice remaining lime to add a slice as an accent to each plate so that guests can enjoy as desired.

5) Serve hot. Garnish with fresh mint leaves and sesame seeds and top with 1-2 tbsp peanuts. Pairs well with green tea.

Lush Cabbage-Carrot-Avocado Rolls December 21, 2011

Shredded Purple Cabbage, Sauteed Onion, Shredded Carrots, Mini Broccoli Pieces, & Sprouts combine with Avocado and Hummus for a fresh, nourishing meal. Wrapped in a large collard green leaf with green onion tie.

Cool Components: Prep well-rinsed leaf, sprouts, green onion slices, avocado, and hummus while the onions, garlic, broccoli, cabbage, & carrots simmer on your stove.

Lush Cabbage-Carrot-Avocado Rolls
wrapped in Collard Green Leaves

–a perfect lunch or snack–

Ingredients
Serves 2-4
-Large, fresh collard green leaves
-Purple cabbage (I used fresh sliced thin)
-Alfalfa Sprouts (optional- wash well)
-Green onion (chopped)
-1 large carrot (shredded)
-1 ripe avocado
-1/2 yellow onion (chopped)
-3 cloves garlic (minced)
-2 tbsp olive or canola oil
-Your favorite hummus (lemon or spinach & artichoke work well)
-1 small head of broccoli (break off small, thin pieces)

Wrap Filling: Sauteed onions, garlic cabbage, carrots, & broccoli.

Methods

1) Finely chop/slice onion, garlic, cabbage and green onion. Peel and shred carrot. In a medium sauce pan, add olive oil and set to medium-high heat. Add onion and stir frequently for about 2 minutes. Reduce heat to medium and add cabbage, garlic, and carrots. Break off small pieces of broccoli and add to pan.

2) Rinse and dry large collard green leaf and spread about 1/2 tsp hummus around center. Add sprouts, a few small avocado slices, and chopped green onion. Be sure to thoroughly rinse all ingredients before using and be mindful of any recent recalls in your area (sprouts have had several bad press spotlights in recent years. Skip these if you or a guest has a compromised immune system. For a healthy adult, fresh, well-rinse sprouts are an excellent source of nutrients including vitamin C.)

3) Add ~3 tbsp of your sauteed mix to the wrap, roll it up and serve fresh. Tie with a green onion string or slice in half. For a snack, enjoy with a large glass of water or unsweetened tea (iced or hot). For a meal, serve with a side of brown or wild rice and your favorite fruit-packed smoothie.

Thanks to Tin for the awesome idea to use collard greens for the wraps! I love them!

Wild Rice, Wheat Berry, Tempeh Stir-fry December 19, 2011

Whole Grains and Plant-based Proteins Make a Filling Meal

MEATLESS MONDAYS
Wild Rice, Wheat Berry, Tempeh Stir-Fry
with homemade ginger peanut sauce

Easy-to-make, tasty, and extremely filling, this high-protein dish makes a great meal or a substantial side. Active time is only about 15 minutes but plan ahead to cook the rice & wheat berries for an hour.

Ingredients
Makes 4 meal (amounts are approximate)

-3/4 cups dry wild rice
-1/2 cup dry wheat berries
-1 package tempeh (I used Trader Joe’s Organic 3 Grain Tempeh)
-4 tbsp natural peanut butter (no sugar added)
-2 tbsp Whole Foods Thai Ginger Marinade (or 1 tbsp grated ginger & 1 tbsp soy sauce)
-3 tbsp lemon juice
-3/4 cup of your favorite stir-fry veggies
-4 tbsp canola or olive oil
-1 tsp chia seeds (optional)
– 1/4 cup cashews (optional)

Methods

1) Boil 4 cups water, add wild rice and wheat berries, bring to a boil, and reduce to a simmer for 1 hour.

2) After rice and wheat berries have cooked for 45-50 minutes begin to prepare tempeh. Add 4 tbsp oil (olive or canola) to large sauce pan and bring to medium heat on stove top. Cut tempeh into thin bite-sized pieces and add to large stir-fry pan at medium heat. Stir frequently.

3) In a small bowl, mix peanut butter, lemon juice, and Thai Ginger Marinade (Whole Foods brand or homemade by combining 1 tbsp grated ginger with 1 tbsp reduced-sodium soy sauce). Add blended peanut sauce to your stir-fry pan with tempeh.

4) Remove cooked rice and wheat berries and drain excess water. Add all remaining ingredients (including rice and wheat berries) to sitr-fry pan. Mix well. Serve hot. May store in the fridge for up to 4 days or in the freezer for up to 2 months.

Blackberry Hazelnut Smoothie December 11, 2011

Blackberry Hazelnut Smoothie

Blackberry Hazelnut Smoothie
with raspberry & peach

Changing up your smoothie base provides flavor and nutritional variety. This smoothie uses Pacific Natural Foods Hazelnut Non-Dairy Beverage. The hazelnut drink base is a good source of vitamin A and vitamin E and an excellent source of calcium, vitamin D, and riboflavin (vitamin B2).

Ingredients
Serves 2

-Handful organic  frozen blackberries
-Handful organic frozen peach slices
– 1/2 cup organic plan unsweetened yogurt (can substitute with plain soy or almond yogurt)
-12 frozen raspberries
-About 3/4 cup Pacific Natural Foods Hazelnut Non-Dairy Beverage
-Dash of cinnamon or chai spices
-1 small ripe banana
-1 tsp crushed frozen ginger (1 cube Dorot frozen ginger)

Methods

Combine ingredients and blend until smooth. Serve fresh (2 servings) or stash one serving in a covered glass in the fridge for later. Drink within 24hrs if stored in the fridge for best taste.

Tart Tropical Kiwi-Mango-Spinach Smoothie November 20, 2011

Tart and delilcious.

Kiwi-Mango-Spinach Smoothie
with coconut milk and tart yogurt

Ingredients

1 whole kiwi (remove the skin)
1/2 cup coconut milk (refrigerated, unsweetened)
4 tbsp tart yogurt (plain European or Greek)
1/2 cup frozen mango chunks
1/2 banana (fresh or frozen)
3 tbsp chopped frozen spinach

Methods
Blend until smooth.

Optional: Get your zen on with some yoga. There are lots of great free videos online. Try this 20 minute session from ExerciseTV to get you started.

South meets Southwest: Black-Eyed Peas & Lime-Seared Steak Soup November 15, 2011

Black-Eyed Peas & Collard Greens meet Cilantro & Lime

This soup combines elements of the traditional southern black-eyed peas and collard greens soup with southwestern flavors of cilantro and lime. I traded the traditional pork or bacon of the “Hoppin’ John” for some lean cut 100% grass-fed beef marinated in fresh lime juice. The meat here is used as an accent flavor; the black-eyed peas are the stars of this dish. Enjoy throughout the fall and winter but bookmark this dish for January 1st. The recipe makes a wonderful New Year’s Eve dish as black-eyed peas are celebrated by many as a “lucky” food to begin the new year.

Black-Eyed Peas & Lime-Seared Steak Soup
with collard greens & cilantro

Ingredients

• 1 & 1/2 cups dried black-eyed peas
• 1 cup frozen chopped collard greens
• 4 cups low-sodium vegetable broth
• 9 cloves fresh garlic
• 2 shallots chopped (optional but suggested)
• 0.5 lb 100% grass-fed stir-fry beef strips
• 2 large handfuls of fresh cilantro
• juice of 2 fresh limes
• dash of cayenne pepper

Methods

The Night Before: Rinse 1 1/2 cups dried black-eyed peas and soak in a large pot for at least 4 hours. I normally leave the beans to soak covered overnight. Place fresh 100% grass-fed beef, sliced thin in a zip-lock bag or container with a full lime’s worth of lime juice. Store in the fridge overnight.

1. Strain soaked black-eyed peas and add to large pot with about 4 cups water. Bring to a boil and then reduce to a simmer and allow to cook for about an hour stirring occasionally.

2. In a large stir-fry pan, begin searing lime-marinated beef at medium heat.  Crush and chop garlic into thin slices and add about 3 of the 9 cloves to your pan with the beef. Toss in a few rinsed fresh cilantro leaves as well. If you have the optional shallots, chop these and add to your pan. Add 1/4 cup of your vegetable broth (I love Pacific Natural Foods Organic Vegetable Broth- low sodium) to the pan and cover, stirring occasionally for about 15 minutes or until beef is fully cooked.

3. When black-eyed peas have cooked (after simmering for about 60 minutes) strain, rinse, and return to large pan with the remainder of your 4 cups vegetable broth. Bring heat to medium high. Rinse 2 handfuls of cilantro (also known as coriander) thoroughly and add to your soup pan. Also add  1 cup frozen chopped collard greens, the remaining garlic, and the lime juice from the second lime.

4. Stir in beef and spike with a dash of cayenne pepper.

Amply provides enough to serve 4.

Ginger-Peach Smoothie November 13, 2011

Sweet peach & spicy ginger unite playfully in this calming smoothie.

Known for its soothing, anti-inflammatory properties and fiery flavor, fresh ginger creates a delicious contrast to sweet, mellow fruits like pears and peaches. Ginger is commonly believed to aid in digestion and to calm an upset stomach. Across cultures ginger has held many traditional uses. In the U.S ginger ale has often been used to help hydrate and combat nausea for those sick with a flu. While originally all ginger ale was made with real ginger, today it’s worth checking the ingredient list. On a daily basis, ginger provides powerful bursts of flavor and nutrients.

Ginger-Peach Smoothie
with banana and lemon

Ingredients
-3/4 cup frozen peach slices
-l small or 1/2 large fresh or frozen banana
-1 tbsp fresh grated ginger
-1 tbsp fresh lemon juice
-4 tbsp non-fat European or Greek style plain yogurt
-3/4 cup unsweetened almond milk
-Dash of cinnamon (optional)

Methods
Blend until smooth.

Use more fruit and less liquid for a thicker drink. May store covered for up to 12 hours in the fridge.

Note: If you don’t have any fresh ginger on hand, frozen will also work but powdered ginger is not recommended for this recipe.

C-Blast Tangy Strawberry-Kiwi Smoothie November 10, 2011

Save jars to bring your smoothies to-go! Just twist on the lid and tote to class/the office for an energizing snack.

Make it a good morning (or afternoon pick-me-up) with this Vitamin-C rich Tangy Strawberry-Kiwi Smoothie.

A single kiwi provides more than 100% DV for Vitamin-C!

 

 

C-Blast Tangy Strawberry-Kiwi Smoothie
with fresh kiwi, chilled strawberries, & banana

Ingredients
Amounts vary (add to taste). 2 servings.

1 Whole Kiwi
Handful Frozen Strawberries
1/2 Ripe Banana
3 tbsp organic Greek or European plain yogurt
1/2 cup Unsweetened Almond Milk

Methods

1. Rinse kiwi. Slice kiwi in half and scoop out contents into blender. Discard skin.

2. Combine all other ingredients to taste. More liquid for a thinner drink, more frozen ingredients & less liquid for a thicker smoothie.

For a dairy-free version substitute yogurt with Amande dairy-free almond yogurt, or organic soy yogurt.

3. Blend until smooth. Serve freshly blended or keep chilled and store covered for up to 12 hours.

4. Chill out & enjoy!

Mushroom-Parsley Soup November 4, 2011

A surprisingly refreshing mushroom soup. Accented by the flavors of fresh parsley, lemon, and cloves. I used 2 boxes Baby Bella and 1 box white mushrooms but any variety would work.

Mushroom-Parsley Soup
with black lentils and cloves

Yet another delicious soup to keep you warm this season! This recipe is an adaptation of this recipe from Jamie Oliver’s Member Recipes. Mushrooms, onions, and garlic are all wonderful immune-boosting foods. Parsley adds a refreshing complement to the flavors and a blast of immune-boosting vitamin C. Black lentils turn this soup from a tasty side dish to a filling meal, and are a remarkably good source of iron.

Ingredients
-3 10 oz boxes of mushrooms
-2 large onions
-1/2 cup dry black lentils
-1 cup chopped fresh parsley
-3 cloves garlic (crushed & chopped)
-1/2 tsp grated ginger (or thinly sliced)
-2 cups low-sodium vegetable broth
-2 cups water
– 1/4 tsp cloves
-4 tbsp whole wheat flour or almond powder
-2 tsp lemon juice
-2 tbsp olive oil (or canola)
-2 tsp fresh thyme leaves
-Pinch of salt and pepper to taste

Note: You will cook the lentils in a separate saucepan so have two pans ready.

Methods
1. In your smaller pan, add 1/2 cup dry black lentils and 2 cups water. Heat to boiling and then reduce to a simmer and cook for at least 20 minutes. The lentils will cook while you prepare the rest of your soup. Add more water (or vegetable broth) if needed.

2. Chop onions and add to large saucepan (deep enough to hold at least 5 cups of volume) along with olive oil and heat to medium-high heat. Stir frequently. Immediately chop and crush garlic and add to pan. Wash mushrooms (removing dirt with a damp clothe or paper towel) and cut into small pieces. Add to saucepan and stir frequently.

3. While mushrooms, garlic, and onions cook for several minutes, prepare remaining ingredients. Wash and chop parsley, ginger, and thyme. Add remaining soup ingredients and stir well. Add your cooked black lentils as well.

4. Using an immersion (hand) blender, blend soup lightly until it reaches a smooth consistency but still has some texture from the mushrooms.

5. Serve hot and garnish with fresh parsley. Delicious when served with crisp garlic bread. Enjoy!

Cozy Pumpkin-Peanut Soup November 2, 2011

Pumpkin Peanut Soup: This super filling and delicious soup will warm you right up! Served with half a slice of whole wheat Tandoori Naan bread.

Cozy Pumpkin & Peanut Soup
with fire-roasted red peppers & scallion garnish

If you’ve been on the blog lately you’ve probably noticed I’ve been making a lot of soups lately. I must say that this recipe is probably my favorite of all I have made so far! This soup is incredibly satisfying: the combo of peanut butter and pumpkin puree (spiced up with some peppers) is such a pleasant surprise of a flavor.

I stuck very close to a recipe this time from Women’s Health Magazine. You can find the recipe here.

My Recipe Tweaks:

-Used olive oil instead of vegetable
-Chunky natural peanut butter (NO hydrogenated oils) instead of smooth reduced fat
-Cayenne Pepper instead of chili pepper flakes
-Non-fat European plan yogurt instead of sour cream (left this off when I reheated a bowl the next day)

Carrot Ginger Soup October 30, 2011

Red Lentils add Protein & Fiber to this Carrot Ginger Soup

I’ve moved this recipe to my new website: Purefitlosophy.com. Enjoy! -Andi

Zucchini & Fennel Soup October 29, 2011

Zucchini & Fennel Bulb offset Onion and pan-seared Tomato complemented by a spalsh of Lime

Zucchini & Fennel Soup
with fresh lime & pan-seared tomato

Fall and winter in New England are ripe for soup season. The first frosty weekend blew in to Boston this week (including our first snow sighting). Time to get cozy- and try some new soups!

Ingredients (adapted from this Bon Appétit recipe)

– 1 whole onion, chopped
– 1 whole fennel bulb, chopped
-1 whole zucchini, chopped
-2 tbsp olive oil
– 1 cup low-sodium vegetable broth
-1 whole tomato, chopped
-2 cups brewed green tea (no sugar)
– 1 fresh lime
– pinch of fresh  thyme (optional)
-dash of salt & pepper

Methods

1. Chop onion, fennel bulb, and zucchini and add to large saucepan with 1 tbsp olive oil set at medium heat.  To save time you can chop the three veggies in that order and add them to the pan as they are chopped. Stir frequently to evenly cook added ingredients.

2.While onion, fennel, bulb, and zucchini are cooking, chop tomato and add to a separate pan with 1 tbsp olive oil and a few fresh thyme leaves (optional).

3. Once fennel and onions become translucent, add in thyme and squeeze in the juice from one fresh lime. Stir and pour in 1 cup of low-sodium vegetable broth.

4. While ingredients are cooking, brew 2 cups of unsweetened green tea. (You can just fill a mug with boiling water and a green tea bag, allow the tea to steep for a 2-3 minutes, add to the pan and repeat.

5. Reduce heat to low and, using an immersion (hand) blender, blend ingredients together. If you don’t have an immersion blender you can transfer the mixture to a regular blender to blend then pour back into your large pot in stages. Add in your dash of salt and pepper to your blended soup.

6. Finally, pour into bowls and garnish with fresh fennel greens and the pan-seared tomato. Serve hot.

Time Saver Tip: Fresh, Fridge, Freeze. Fill your bowl (and others to be served) with hot soup to enjoy fresh. Immediately place a couple of extra servings in a microwave-safe container and put away in the fridge. The remaining soup can go in a freezer/microwave-safe container and stashed in the freezer for a later meal. Be sure to label and date!

Dairy-Free Spiced Butternut Squash Pie October 9, 2011

Butternut just keeps getting better & better.

Dairy-Free Spiced Butternut Squash Pie
With Ginger Snap & Crisp Wheat Crust

So I’ve  found a yet another use for the wonderful butternut squash I’ve been getting from the farmer’s market this season: PIE. I adore the smell and taste of spiced pumpkin pie and have made it for Thanksgiving every year but I haven’t ever tried it with other squash. I was determined to make my own butternut squash pie from scratch for the first time last week so that I could bring some with me to NYC as a gift. As an added culinary challenge,  this pie needed to be dairy-free. Most recipes use sweetened condensed milk so I wondered whether the flavor would suffer at all from this omission.  I found that some recipes suggested replacing the milk with vanilla soy milk or coconut milk. Coconut milk tends to be the creamiest of  milk alternatives so I opted for this replacement. Banking on the natural sweetness of the cooked squash, I cut the sugar added to only about 1/3 of what the recipes suggested. Using a combo of Light Coconut Milk (less fat than the original) along with a splash of almond milk, vamping up the cinnamon and throwing in a tbsp of flaxseed powder -I just couldn’t help “healthifying” the recipe. Having used much less added sugar & fat than recipes suggest, I was a bit nervous when I took the first bite.  I MISSED NOTHING.

Aromatic cinnamon & nutmeg mixed perfectly with the sweet squash complemented deliciously by the snappy ginger crust. This pie was a true slice of heaven. Try it for yourself!

Ingredients
Makes TWO pies. This pie is so good, you’re going to want the extra one.

2 whole butternut squashes (I used pretty large ones, they were about 3lbs each)
1/3 cup brown sugar
3 tbsp ground cinnamon
1 tbsp ground nutmeg
1 tsp fresh or frozen ginger (Optional. Note: Powdered ginger will not taste the same. If us use it, don’t use more than 1/4 tsp)
1/4 tsp salt
5 cage-free eggs
1/2 cup reduced-fat coconut milk
1/4 cup unsweetened almond milk (You can use all almond or all coconut if you prefer)
1 tsp vanilla extract (Optional. I didn’t have any and my pies did not miss it. If it’s not the real stuff, don’t bother)

Ginger Snap Crust Blended with Olive Oil & Whole Wheat Flour

The Crust
Makes 2 crusts

– 1 bag 365 brand (Whole Foods)  Ginger Snaps (or any without dairy- some brands are made with butter)
– 1/2 tsp cinnamon
-Dash of nutmeg
-3 tbsp olive or canola oil
-4 tbsp whole wheat flour

Methods

Preheat oven to 350 ° F. Wash squash and slice into halves and quarters and place on baking pan with a splash of water. Cover with tin foil and bake for about 1 hour until tender. While, the squash is baking, prepare the crust. Put the dry ingredients for the crust together in a food processor (or blender) and blend until the become a pretty uniform powder. Add the oil and blend. Smoothly pat the crust in place in your pie pans.

When squash has cooked, put the crust in the oven (same temp) to bake for 10 minutes. Remove the pans after 10 minutes and pop them in the freezer to cool.

Meanwhile, time to make the filling. Using a spoon or fork scrape out all of the flesh of the squash into your food processor or blender. Save the seeds in a container to roast them later for a great snack. You will probably need to blend in batches if you are making a large batch. It doesn’t matter how much of the other ingredients you put into each batch because you will mix them all together in a large bowl once blended. Just make sure that all of the ingredients get blended into the mix.

Take your fully-cooled pie crusts out of the freezer and pour in the filling. Sprinkle cinnamon on top. Place pies in the oven and bake at 350°F for 50-55 minutes. Remove baked pies and allow to cool (preferably by a cool open window) for 2-3 hours. Serve and enjoy!

Local Farm Feast in the Heart of the City October 2, 2011

A colorful plate!

After some absolutely wonderful restaurant adventures this weekend (Vegetarian Indian Cuisine, Moroccan Brunch, Sushi for two…), today Ben & I decided to cook our own little feast. I have been studying the role of Farmer’s Markets in urban environments in several of my classes lately so it was extremely fitting to bring this education to life with a trip to a couple for some local fare. In Massachusetts, farmer’s markets follow strict local policies- the food is either from the state or from a bordering state. I am not sure if an identical rule applies to those in New York but I would imagine that this is the case since NYC  has been extremely progressive in its Farmer’s Market efforts–being one of the first cities to make the markets easily accessible to both SNAP and WIC shoppers.

Ben is extremely fortunate to have a weekly farmer’s market that comes almost literally right to his doorstep. So this beautiful crisp October morning we walked out to the row of fresh produce, bread, meat and fish farm stands and happily gathered up a few things for lunch.

Today’s Picks
Butternut Squash
Shallots
Purple Potatoes
Honeycrisp Apples
New York Farm fresh turkey

Union Square Farmer's Market in NYC

We sauteed the butternut squash with some fresh sage, sauteed the purple potatoes with shallots, used a natural Santa Fe marinade and pan seared the fresh ground turkey into mini burgers, and served up our feast with an appetizer of freshly baked organic kale chips and broiled cinnamon oranges for dessert. Tonight, back in Boston, I am already itching to look up when the next farmer’s market will be near me! Luckily in Boston, a good farmer’s market is easy to find. Can’t wait to return to the NYC market next weekend and take the sweet approach with another butternut squash (I’m thinking baked with cinnamon sugar…) Find a farmer’s market in your city at localharvest.org.

Cinnamon Yogurt Scones September 28, 2011

An adaptation from a simple yogurt bread that I have been playing with, these “Yogurt Scones” make for a healthy alternative to the high-fat originals (scones are usually made with sour cream).

Cinnamon Yogurt Scones

Ingredients (measurements are approximate)
Yield 6 scones

-1 cup white whole wheat flour
-3/4 cup nonfat plain European or Greek Yogurt
-1/4 cup raisins (or a bit less)
-1/4 cup chopped walnuts
-2 tbsp ground flax seed
-1 tbsp baking soda
-1 pinch salt
-2/3  cup warm water

Topping

-Brown sugar

-Cinnamon
-Olive oil

Methods

Preheat oven to 400ºF. Mix ingredients in large bowl (except for topping ingredients). Lightly grease pan with olive oil or use wax paper to line glass pan. Portion out 6-7 servings and place on pan. Make a thumbprint in the middle of each scone and sprinkle on brown sugar and cinnamon (about a pinch of each). Add just a drop or two of olive oil on the top of each scone. Bake for 20 minutes.

Nutrition Highlights

High in calcium (from yogurt), low in fat (nonfat yogurt used), and good source of whole grains (whole wheat flour).

Spinach & Artichoke Breakfast September 20, 2011

Veggies & Eggs Served in a different style for this breakfast dish.

Spinach & Artichoke Breakfast

Total prep/cook time: 20 minutes

Ingredients

1 “cage-free” egg
3 cloves garlic, chopped finely
3/4 cup frozen chopped spinach (pesticide-free or organic if possible)
1/4 cup frozen bell pepper slices (or fresh)
1 tbsp olive oil
1/4 cup fat-free European style or Greek plain yogurt
4-5 Artichoke hearts
Less than 1/4 cup fresh grated Parmesan or Parmesan blend

Methods

Heat the olive oil and chopped garlic in a skillet on the stove top at medium-low heat. When the garlic begins to brown slightly add in any frozen ingredients (spinach, bell pepper). Stir frequently. Crack the egg into a small mixing bowl and use a fork or whisk to whisk until the yolk and white are well blended. Add egg to pan and continue to stir frequently, continuing to cook at medium-low heat. When egg begins to cook (turns from clear to white) add in yogurt and stir well. After about 2-3 minutes add artichokes and, finally, the Parmesan cheese. Enjoy hot. Pairs well with toasted whole wheat pita slices.

 

Healthiest Dishes at Sushi Restaurants August 18, 2011

Tempura style veggies are still veggies, right? Read on to learn how to make the most of healthy sushi dining without breaking your diet.

What’s the healthiest thing you can order at a sushi restaurant?

Mmmm sushi… fresh fish, sea vegetables, beautiful presentation, and thanks to Groupon, this luxury food can cost no more than any other dinner out. And it’s all healthy, right?

Not quite. If you are looking for a light dinner, “it’s just fish” doesn’t quite sum up a meal of fried, breaded (tempura) sea life, cream cheese stacked Philadelphia rolls, sodium spiked soy sauce, and hidden high-cal spicy mayo. Want to have your maki and eat it too? Here are some tips for smooth sailing for a healthy sushi dinner.

Appetizers

A cup of hot green tea is a great way to start your meal, delivering antioxidants warmth and flavor without any sugar or calories.  Edamame, shelled soybeans, are high in protein and low in calories. While they are not low in sodium, seaweed salad and miso soup are two great sushi starters. Seaweed salad is rich in nutrients, high in flavor, and low in calories. Miso soup will help fill you up on fewer calories and delivers some tasty tofu and kelp to get the meal started well. Avoid fried appetizers which will add fat and calories at the start of the meal without staving off hunger.

Sushi Rolls

Special rolls, the ones with imaginative names, are often more caloric than the basic rolls due to added sauces or “crunchy” fried elements. Salmon, octopus (tako), fresh water eel, salt water eel, shrimp, crab, scallops, smelt eggs (smelt roe), and trout are all low mercury fish. Choose these fish more often to reduce toxic effects of bio-accumulation.  Eat less of high mercury fish like yellow fin (ahi), yellowtail and other sushi-grade tunas, swordfish, mackerel, and sea bass. As far as calories go, salmon, roe, trout, shrimp, squid, and scallops served as sushi, tend to be lighter among the lower mercury options.

Vegetable rolls, salmon rolls, and combination rolls without tempura or heavy sauces a great picks. While eel and avocado are not low in calories or fat, they are also nutritious and I consider them worth the calories for the flavors they provide. My strategy: order these and enjoy them but don’t get them in every roll. If, like me, you love avocado,order one roll or two rolls that contain it and get low-cal veggies like cucumber slices or shredded carrots in the rest. You can ask to add these or other veggies to a roll even if it doesn’t normally come that way.  Stick to one roll or a couple of pieces of sashimi with your favorite caloric or higher mercury fish. Make your favorites part of the meal, just know which dishes can add up to big calories so you can keep them paired with lighter fare.

More Ordering Tips

Choose It: Brown rice, rice-less options, reduced sodium soy sauce, wasabi, ginger.

Choose brown rice when it’s offered for more nutrients and fiber. At most restaurants you will hardly be able to taste a difference but the choice is better nutritionally. (My one exception to this is at supermarkets. I have yet to find a grocery store that makes brown rice sushi that tastes good. If you know of one please leave a comment and share it!) Or, just go rice-less: Many restaurants serve rice-less alternatives. When I was in NYC last weekend I had a great salmon avocado roll, wrapped in cucumber instead of rice. It was very fresh and a nice addition to the meal. Traditional sushi, or raw fish, is often served by itself sans rice.

Skip It: Tempura, regular soy sauce, cream cheese, caloric drinks, and lots of spicy mayo.

As much as I love “spicy” rolls, I try to stick to one roll like this at the most per meal as these are made with caloric spicy mayo. Instead, make your roll spicy by loading up on wasabi, which contains some natural anti-bacterial properties.

References

Natural Resources Defense Council Guide to Mercury in Sushi
FDA Mercury Levels in Commercial Fish & Shellfish
US EPA What You Need to Know about Mercury in Fish and Shellfish

Aguacate Relleno de Salmón August 17, 2011

Aguacate Relleno de Salmón
Salmon & Avocado Half with Salsa & Greek Yogurt

Inspired by one of my favorite summer dishes, Aguacate Relleno de Atún, I decided to give the same basic recipe a try with salmon instead. I used freshly baked wild caught salmon, chilled in the fridge for a few hours after baking.

Ingredients

-salmon
-1/2 fresh, ripe avocado
-fresh salsa
– FAGE 0% Plain Greek yogurt

Methods

Prepare salmon as desired. Scoop out 1/2 of a ripe avocado. Top with salsa and fat-free plain Greek yogurt. (The Greek yogurt is a healthy alternative to the mayo traditionally used in the tuna dish.)

Nutrition Info
Approximate values taken from nutritiondata.com. These are estimated values and may vary.

Info for 1/2 avocado, 2 oz salmon, 2 tbsp salsa, 1 tbsp fat-free plain Greek yogurt.

Calories: 310, Fat: ~20g (only 2.5g  saturated), Sodium: 50mg, Sugar: 3g, Fiber: 7g, Vit C: 20%, Calcium: 6%.

Walking the Walk: Meals to Live™ Shows Good Taste in Corporate Culture August 10, 2011

You would think I would be tired of eating our meals after so many lunches at the office but I have enjoyed them so much that I have been happy to "take my work home." These have been great for days when I am too rushed to cook.

On my first day at Meals to Live™ I asked my co-worker Vicky if she had tried any of the meals. “Oh definitely, I’ve tried all of them. We eat them here for lunch!” She wasn’t kidding. Vicky led me over to a large freezer full of Meals to Live™ frozen entrées. “You’re welcome to try them yourself. Are you here for lunch today?”

A company whose corporate office staff happily eats the products they sell–the idea seemed almost too perfect to be true. This was the first of many good impressions that Meals to Live™ has made on me this summer.

If you are a picky eater like me, you’ll never buy a product without a scan of the nutrition label. This was the main selling point that Cole Egger, Meals to Live™ Founder and CEO, made to me when he introduced me to the company’s concept and brand in March: labeling transparency. The nutrition facts are clear, simple, and require no serving size multiplication; What you see is what you get–and what you get is nutritionally excellent.

All of the products must meet the nutritional standards outlined by a registered dietitian. Registered Dietitian & Nutrition Expert Jennifer Neily, MS, RD, CSSD, LD also creates educational content for consumers including the Meals to Live™ free live webinar series and Nutrition Quick Tips videos. Since Meals to Live™ products are created especially to meet the nutritional needs of consumers with diabetes, the nutritional standards are based on the most up-to-date research and guidelines to work well for these needs. As a result, the meals tend to be high in protein and fiber, and low in fat and carbohydrates. Several of the meals are also gluten-free and are marked as such on the packaging.

Lunch today at the office: Meals to Live Spinach Omelet

Working as the Social Media Director, I research relevant nutrition articles to share with our online fans and followers. What I’ve found is that the dietary habits recommended for both individuals living with diabetes and for Type 2 diabetes prevention is really advice that all of us could stand to take. The diabetes-friendly diet is really simply an “eat better” diet. Reduce fried foods, saturated & trans fats, refined carbohydrates & excessive sugar and salt. Increase lean proteins, whole grains, heart-healthy mono- and polyunsaturated fats (such as found in nuts and fish), and eat a plentiful variety of fruits & veggies.  Meals to Live™ includes lean proteins, whole grains, & vegetables in portion controlled servings high in nutrients and ready in minutes. I’ve been impressed with their ability to stick to the professed mission with our products.

What sets these apart from other frozen meals? With no preservatives, no trans-fats, and a target audience with specific dietary needs in mind, Meals to Live™ also gets it right in my book with the reduced amount of sodium used compared to similar products. Frozen meals are often spiked with salt so I found it refreshing to find a brand with much healthier levels.

As I head back soon to Boston to finish my Master’s in Public Health, I will miss working at the Meals to Live™ office in Dallas. I view Meals to Live™ as a shining example of a company fostering a corporate environment consistent with its mission statement. Cole has really succeeded in creating a culture that makes productivity pleasant. Some of the first things I noticed were that my co-workers all had healthy-looking green plants by their desks, music was not only tolerated but encouraged, and Cole was diligent about thanking us for our work and letting us know that our efforts do not go unappreciated. I was even pleased to walk in one morning and see that the leftovers from an early morning meeting were whole-wheat mini bagels, a large platter of  fresh fruit, & low-fat cream cheese. Doughnuts & pastries would not have seemed fitting for a company created around the value of healthy eating.

I cannot tell you that I am unbiased in my opinions of this brand; I am. But you should also know that no one has asked me to write this post and these are, in fact, my real opinions. To Cole, Mike (both Mikes), Vicky, Christy, Jordynn, Betty, Jennifer, & Dev it has been a true pleasure getting to know you and work with you this summer! Keep up the good work. To the members of the Diabetes Online Community (DOC), thank you for letting me become part of your network of knowledge and support.

I could go on for hours writing about the fun I’ve had with Jennifer recording videos, the interesting things that I’ve learned, and the great people I’ve gotten to know but I will leave you with an answer to one final question: What’s my favorite Meals to Live™ meal? It’s a toss up between the White Chicken Burrito & the White Chicken Chile Relleno– I love them both.

Curious? See for yourself what we’ve been up to:
Web: www.mealstolive.com
Facebook: facebook.com/MealstoLive
Twitter: @MealstoLive

Freshly Chilled Mango Frozen Yogurt August 5, 2011

Freshly Chilled Mango Frozen Yogurt made with Organic Lowfat Yogurt

Freshly Chilled Mango Frozen Yogurt
Topped with a spoonful of whipped cream & cinnamon

I recently found an absolutely delicious frozen yogurt that did a great job emphasizing its nutritional high points on the packaging. Only after eating far more than I should have did I take a look at the ingredients and find to my disappointment that it was full of high fructose corn syrup and other food-like substances that I would rather not be eating. From this came the motivation and inspiration to finally make my own!  I still hope to one day soon take it a step further to learn to make my own yogurt. If you have tips please share!

Ingredients

16oz Organic Lowfat Plain Yogurt (other flavors would work too)
1-2 14oz Packages of GOYA Mango Pulp (More = more intense flavor)
Splash of OJ
1 Banana
3 Very Ripe Plums
3 tbsp Lemon Juice
1/2 tsp Honey

(Toppings: Whipped Cream & Cinnamon)

Methods

Pre-freeze ice cream maker overnight (following instructions for your model). Combine ingredients in large bowl and blend using a hand blender. If you don’t have one just blend everything in a large blender. Pour mixture into ice cream maker and allow freezing process to take place.

Serve fresh & cold. Delicious when topped with a dash of whipped cream and cinnamon as shown.

Nutrition Perks

Low-fat, good source of healthy pro-biotic cultures, good source of vitamin A, excellent source of calcium.

Breakfast July 24, 2011

Whole-Wheat English Muffin with Egg & Salsa

Whole-Wheat English Muffin with Egg & Salsa

My new favorite breakfast is a deliciously savory alternative to sweet morning meals. Paired with a mango, blueberry smoothie this breakfast packs protein and flavor for a smooth morning ahead.

Ingredients

-Whole-wheat English muffin
-1 Egg (From Cage-Free Hens)
– Fresh Salsa
-Hummus
– Fresh Goat Cheese

Methods

Toast the English muffin halves. Whisk egg in small bowl along with a dash of cayenne pepper and turmeric (this gives the egg its bright color). Pour the egg mixture onto small pan on medium heat (adjust heat as needed). I prefer the egg to be fully cooked (not runny) but you can cook it however you normally like it.

Add about 1/2 tsp crumbled goat cheese to each English muffin half. Heat if desired for 15 seconds to melt. Add cooked egg, salsa, and hummus. Enjoy!

Dinner: Stuffed Tomato, Grilled Chicken, Roasted Fingerlings July 23, 2011

Happy 4th of July! July 4, 2011

Red, white & blueberries

Healthy 4th of July Snack Ideas

Celebrate with these colorful snacks that are ripe with flavor and nutrition!

1. Red, White, & Blueberries

Ingredients: Non-fat plain yogurt (FAGE 0% plain Greek is my favorite), organic strawberries, organic frozen blueberries.

2. Blue Corn Chips & Zesty Salsa

Ingredients: Blue corn chips (no salt added) and your favorite salsa.

3.  Watermelon & Feta Salad

Ingredients: Watermelon, feta cheese, red wine vinegar, sweet onion, fresh mint, olive oil, salt & pepper

4. Roasted Tomatoes with Blue Cheese & Bulgar

Ingredients: Fresh tomatoes, bulgar (cracked wheat), blue cheese, chopped shallot. Cut off tops of the tomatoes and roast with shallot slices on top in the oven at 475° for 5 to 7 minutes. Top with cooked bulgar and blue cheese crumbles.

5. Blackberry Sorbet with Fresh Raspberries & Whipped Cream

Ingredients: Blackberry sorbet, raspberries (fresh or frozen), 1 small portion of real whipped cream (about 1 tablespoon). Top whipped cream with a dash of cinnamon.

Fit French Onion Soup June 18, 2011

Healthy French Onion Soup

Not-Quite-Classic French Onion Soup

This post has moved to my new website: purefitlosophy.com