Here's the Dish

healthy ANDI licious

Warm Roasted Asparagus February 24, 2012

Roasted Asparagus with Plump Raisins, Red Wine Vinegar, Olive Oil, Teriyaki, Almond Slices, and a hint of Blue Cheese

Warm Roasted Asparagus
with plump raisins and red wine vinegar

I actually ate this (along with a cherry zucchini smoothie) for breakfast. It was too good to wait.

Ingredients
Serves 2 large portions or 3 small

-1 bunch (approx. 1 lb) fresh asparagus
-1-2 tbsp red wine vinegar & 1 tsp natural teriyaki marinade (OR 1-2 tbsp balsamic vinegar–no teriyaki)
-1-2 tbsp raisins
-1 tbsp olive oil

Optional but DELICIOUS extras

– 1 tsp crumbled blue cheese (OR goat’s cheese)
– 1 tbsp almond slices (OR sesame seeds)

Method

1) Preheat oven to 375°F. Rinse and dry asparagus spears (stalks) and snap off the very bottom, thick ends.

2) Spread spears across oven pan and mix well with 1 tbps olive oil. Drizzle on your red wine vinegar and teriyaki. Also sprinkle in your raisins.

3) Roast at 375°F for 12-15 minutes. Carefully remove from oven. Asparagus should be bright green and still crisp but not tough.

4) Sprinkle on your almond slices (or sesame seeds) and blue cheese if desired. If you do add the blue cheese really try to stick to 1 tbsp of fine crumbles. This cheese has a powerful, fun flavor but it tends to be high in fat so it is best to use it as an accent in small amounts.

5) Serve hot and enjoy!

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Cocoa Walnut Brownies February 12, 2012

Cocoa Walnut Brownies with Dark Chocolate Chips. I cut free-form hearts out of this batch for Valentine's Day.

Cocoa Walnut Brownies
with dark chocolate & olive oil

Rich in cocoa flavonoids, fiber, and monounsaturated fat, these brownies are a power-packed mix of ingredients blended into chocolate-lover’s perfect dessert. This recipe is an adapted version of Whole Foods Flourless Brownie Recipe.

Ingredients
-1 can or 2 cups cooked/drained of rinsed Black Beans
-3 large cage-free eggs
-1/3 cup unsweetened cocoa powder
-1/2 cup brown sugar
-1 tsp honey (optional)
-2 tsp vanilla extract (real, not imitation)
-1/8 tsp salt
-1/3 cup olive oil, plus 1 tbsp to grease pan
-1/4 cup almond flour or white whole-wheat flour
-1/3 cup chopped walnuts
-1/2 cup 60% or darker chocolate chips

I used small broken off pieces of a 85% dark chocolate bar. Most people with a lactose intolerance can tolerate chocolate that is above 70% dark in small quantities without discomfort. You can also purchase dairy-free chocolate chips.

Method

1) Preheat oven to 350°F. Grease baking pan with olive oil (the Whole Foods Recipe recommends an 8-inch pan).
2) Combine all ingredients (except for chocolate chips and walnuts) in a large bowl and use a blender, food processor, or hand blender to blend these ingredients until smooth.
3) Stir in chocolate chips and walnuts. Pour mixture into baking pan and bake for about 30-35 minutes until brownies reach desired consistency.

 

Tomato Pesto Wheat Berry Soup February 6, 2012

 

Tomato Pesto Soup with Whole Wheat Berries

Tomato Pesto Wheat Berry Soup
with roasted tomatoes and fresh basil

Ingredients

-2 lbs fresh tomatoes
-3 cloves garlic, minced
-4 cups water
-4 cups low-sodium vegetable broth
-1 bunch fresh basil leaves
-3/4 cup dry wheat berries
-1/4 cup of your favorite pesto
-1 tsp olive oil
-dash of salt, pepper, and cayenne pepper

Method

1) Rinse wheat berries thoroughly and boil until soft (about 40 minutes at a high simmer).

2) Preheat oven to 375°F and add tomatoes (sliced in halves), garlic (minced), and olive oil. Bake for about 15 minutes until tomatoes are soft.

3) Drain cooked wheat berries and set aside. Combine all other ingredients in a large pot including cooked tomatoes and garlic. Using an immersion blender, blend until most of soup is smooth but some tomato pieces remain.

4) Add in cooked wheat berries.  Serve hot. Top each bowl with a dash of cayenne pepper, salt, and ground black pepper.

 

Hot Cocoa that Loves You Back February 4, 2012

Rich, warm, drinkable cocoa so good you won't believe how good it is for you!

More Love Hot Cocoa
healthy twist on a cozy classic

Leave the packets behind. Artificial sweeteners, additives, who needs them? Ok, the “just add water” kind is great for camping but this choc-full-of-nutrient blend is almost as easy to make. A cup does wonders to satisfy those persistent chocolate cravings without gulping down hefty doses of saturated fat, sugar, and calories.

BREW IT
– 4-5 tsp unsweetened Cocoa Powder (alkali-free if possible)
– 3/4 cup Almond milk or Coconut Milk (or a mix)
-1-2 drops of Real Vanilla Extract
-Dash of cinnamon & nutmeg (optional)
-1/8 tsp Stevia powder OR  1/2 tsp Honey

In a microwave safe ceramic mug (no metal), spoon in cocoa powder then add almond or coconut milk. Add remaining ingredients except for honey–if you are using this instead of stevia–which can be added at the end. Stir ingredients and microwave on high for 1 minute and 30 seconds. Carefully remove mug and stir well.

 

Creative Kale Salad February 1, 2012

Kale Salad with Creamy Low-fat Homemade Dressing & Naan Croutons

Creative Kale Salad
with homemade Caesar-style dressing & Naan croutons

Ingredients
Serves 2

-1 bunch fresh kale leaves
-1 slice whole wheat naan bread (or any whole wheat bread you have around)

Dressing
-1/3 cup low-fat plain Greek or European style yogurt
-2 tsp Teriyaki marinade (or Worcestshire Sauce)
-1 tsp anchovy fillets
– 2 minced garlic cloves
-juice from 1/2 lemon
-dash of ground black pepper
-thin shavings of aged Parmesan cheese to taste (about 2 tbsp)
-dash of ground cloves (optional)
-1 tsp olive oil

Method

1) Thoroughly wash kale leaves and dry. Combine garlic, anchovies, cheese, and olive oil and grind together or combine all ingredients and blend. I used a hand blender to mix all ingredients well.

2) Take a piece of whole wheat bread (I used Naan) and toast until crisp, either using your toaster oven or by baking at 375°F for about 15 minutes (check frequently). You can add your favorite herbs or spices to the bread, along with a light coating of olive oils for a flavored crouton.

3) Toss homemade dressing with kale laves and top with your crunch homemade croutons.