Here's the Dish

healthy ANDI licious

Get-Your-Greens Sandwich April 30, 2011

Get-Your-Greens Sandwich

Loaded with spring mixed greens, this sandwich satisfies and gives you a boost of veggies.

2 slices toasted whole wheat bread
Spicy brown mustard (thin layer spread on each slice)
Hummus (any flavor spread on each slice)
Mixed greens
Goat cheese
Avocado slices

Pairs Well With
Tomato soup (half sandwich)
Pear slices
Red and yellow bell pepper slices
Berry smoothie


Kale Chips April 28, 2011

Fresh, crisp, kale chips

I have been wanting to try this recipe for a while but thanks to Josh Kapelman bringing it up as we brainstormed for the recent TCS Healthy Week cooking demo I finally got the push to try it!

We followed a simple recipe from using basically two ingredients: kale & olive oil. Everyone LOVED them.

Kale is a nutritional powerhouse. Packed with vitamin K, vitamin A, and vitamin C, among others, this leafy green will give you a nutritional boost better than most supplements. It is listed as the top rated food on Whole Food’s Aggregate Nutrient Density Index based on its high level of nutrients per calorie.

Make Your Own Kale Chips
Recipe from

-Fresh kale
-Olive oil (1-2 teaspoons)
-Salt and pepper (sprinkle)
– Sesame seeds (optional)

Preheat oven to 250° and begin preparing kale. Rinse and dry fresh kale leaves and tear into small pieces (do not include the thick stems). Spread over baking tray with about 1 teaspoon olive oil and a sprinkle of salt and pepper. Bake for about 30 minutes or until chips have reached their desired crispness.  I like to sprinkle sesame seeds on top when they are just about done baking.


Breakfast: Whole-Wheat Matzo French Toast April 23, 2011

Healthy Delicious Passover Breakfast

Hearty, sweet and tasty this Passover breakfast dish uses whole-wheat matzo to create a filling meal. Use whole-wheat bread instead of matzo and make the same dish throughout the year.

-Whole-Wheat Matzo (broken into several pieces)
-1 egg
– 1/5 cup almond milk
– 1/2 teaspoon ground cinnamon
– 1 banana (cut into bite-sized pieces)
– Almond slices
– 1 teaspoon olive oil
– Just a drop of honey

Mix 1 egg and less than 1/4 cup almond milk in bowl. Add in cinnamon and break the matzo int pieces to soak for a minute in the mixture. Heat 1 teaspoon olive oil on medium high heat on the stove top. Add matzo egg mixture to pan and stir frequently. When the egg has almost cooked to desired level (about 3-4 minutes) add in banana slices and almond slices to pan. Continue to stir and cook for about a minute. Add a drop of honey, stir well, and transfer to plate. Serve hot.


Breakfast: Cucumber Dill Cottage Cheese & Salmon Slices April 21, 2011

Ah Passover, a time to gather with family and friends, remember history, re-tell stories,  to celebrate freedom and to bring awareness to those who lack freedom today.  While it may not be a big part of the holiday, I do think that Passover is also a great time to celebrate creativity. Yes, you can do a lot with matzo during the eight-day bread-fast, but there are also plenty of great foods where no bread-substitute is needed.  This morning I wanted something fresh and filling.

The Dish: Cucumber Dill Cottage Cheese & Salmon Slices
Paired with: A raspberry, blueberry, banana smoothie

– Smoked Salmon
– 1/3 cucumber sliced & peeled
– fat-free (or low-fat) cottage cheese
1 pinch Parmesan cheese
fresh parsley
– fresh or dried dill

Cut off serving of cucumber (about 1/3 per person) and peel. Slice into thin bite-sized pieces and add a spoonful of low-fat or fat-free cottage cheese. Dust with Parmesan and fresh or dried dill. Top with parsley leaves and smoked salmon. Serve fresh.

I used a dusting of turmeric here but would replace this next time with a hint ground black pepper. Green onion shavings or capers would also be delicious with this dish. If you have fresh dill that would be more flavorful but dried works fine as well.

On a side note, kudos to Yuri at the TCS board meeting last night for playing “A Rugrats Passover” on her laptop while we waited for everyone to arrive!


Lemongrass Chicken Soup April 19, 2011

Lemongrass Chicken Soup

Soup of the Week: Lemongrass Chicken Soup

Inspired by an outstandingly delicious soup that I had one time at The Elephant Walk in Porter Square, I decided to try making my own lemongrass chicken soup. The verdict: Tasty but not yet perfected. I think throwing in some sauteed scallions next time and maybe doubling the amount of coconut milk would amp up the flavor.


1/2 cup grated lemongrass (frozen)
1 can light (reduced fat) coconut milk
Home-made chicken broth
Freshly cooked chicken
Grated fresh ginger
1 bunch chopped green onions (added at the end)
1-2 cloves chopped garlic
1  bunch Thai basil
1 bunch cilantro
Lemon zest from one lemon
Lemon juice from whole lemon
Juice from 2 limes
1  and 1/2 cup chopped oyster mushrooms
1/2 cup chopped parsley


To make the chicken stock I started with a whole fresh chicken, cut it into smaller portions, and boiled it in water with a pinch of salt and some fresh rosemary for over an hour. I then used the boiled chicken (which was then fully cooked) as meat for the soup. I transferred the broth to a large pot and added in all of the ingredients listed above and allowed the mix to simmer for about 45 minutes, chopping and stirring in the fresh veggies as I went along.


Bhakti Yoga Club Indian Cooking Lessons April 14, 2011

Every other Thursday night this semester, Tufts students can get a refreshing look into Indian cooking through a free class offered by Bhakti Yoga Club with support and promotional help from Tufts Culinary Society. Taught by a couple who enjoying sharing what they have learned about healthy, wholesome eating and living, the “BEST cooking classes” teach students how to properly wash and prepare delicious vegetarian meals. After cooking, everyone eats together and often enjoy and engaging discussion. The next session is tonight! Check out the BYC email describing tonight’s class:

A dish from last time's event (Thanks to Lily Black for the iphone photos!)

The Tufts Culinary Society and Bhakti Yoga Club at Tufts jointly present the next session of  BEST cooking class on Apr 14 (THURSDAY).

The theme for this session is North Indian. The menu comprises the following:

* Tapioca pulao
* Mango lassi (a delicious yoghurt drink)

Venue: Carmichael Hall Kitchen
Time: 7:15pm

This is a FREE event. To help us organize the event better, we would appreciate if you could simply reply to this email with subject “Register for Cooking Class” or submit your information using the following link:


Upcoming Nutrition Event April 11, 2011