Here's the Dish

healthy ANDI licious

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

Serves 2

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

-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


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.


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.

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
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.


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.

-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)

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.


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.

-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

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.


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

Whole Grains and Plant-based Proteins Make a Filling Meal

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.

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)


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.


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.


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


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 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%.


Thai Ginger Salmon & Peas June 2, 2011

Thai Ginger Salmon & Peas

Thai Ginger Salmon & Peas

– Between 1/4 and 1/3 lb Wild Caught Salmon (per person)
– Frozen peas (about 1/2 cup)
– Thai Ginger Marinade (I like Whole Foods Brand)
– Fresh fennel

Preheat oven to 350°F. Line pan with foil (dull side up). Place salmon on tray and cover with marinade. Place peas in bowl and set aside. Put salmon in the oven for 10 minutes. Take out to add peas and more marinade. Continue cooking salmon (now with peas) at 350°F for another 10 minutes until almost done. Change oven temp to a broil to make the fish slightly crisp for 5 minutes. Take out and serve hot. Top with fresh fennel.



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


Tastes of Spring Break: Split Pea Soup March 31, 2011

Home-Made Split Pea Soup

Ever since attending the TCS Soup Throwdown earlier this month, I have learned to love making soup. For this soup, I kept the ingredients pretty basic (and threw in a few things I had in the kitchen just to see what would happen).

Soothing Split Pea Soup


  • About 1 cup dried split peas (rinsed and soaked for a few hours)
  • 2 cups water
  • 1 large chopped yellow onion
  • 4-5 cloves fresh garlic
  • 2 tbsp olive oil (to saute garlic and onion)
  • Dash of cayenne pepper
  • 1 russet potato, cut into small (bite-sized) pieces

Optional extras

  • Fresh mint leaves
  • Fresh parsley
  • Dash of turmeric
  • A few chopped carrots (add to water while boiling)
  • Blue corn chips (shown as topping)
  • Goat cheese (shown as topping)
  • Green onion (shown as topping)
  • Dash of ground black pepper


Bring rinsed split peas in water to a boil. These will cook for about 45 minutes. Meanwhile rinse and scrub on russet potato, make several punctures with a fork, and stick it in the microwave for 8 minutes on high. Begin chopping garlic and onions to saute with olive oil in stir-fry pan.

Lightly sear the chopped onion and garlic until the onion is slightly brown. Add contents of stir-fry pan (including the oil) into the large soup pan after the split peas have cooked for about 30 minutes. Cut the cooked potato into bite-sized pieces but leave out of soup pan until after the soup is blended. Add desired spices and herbs to soup (see ingredient suggestions above). Using an immersion blender, blend ingredients until smooth and add water as needed to achieve desired thickness. Add in bite sized potato pieces and stir.

Serve hot. Store leftovers in fridge or freezer.


Tastes of Spring Break: Lush Greens Salad March 29, 2011


Lush Greens with Fruit, Nuts and Sheep's Cheese. Salad beautifully designed by Erin O'Donnell.

Ingredients: Organic mixed greens, red bell pepper, avocado, olives, cucumber, strawberry slices, sheep’s milk cheese, walnut pieces, craisins, sun-dried tomatoes,  organic balsamic vinaigrette.


Brown Rice & Goat Cheese Cakes February 26, 2011

Brown Rice & Goat Cheese Cakes

Brown Rice & Goat Cheese Cakes with fresh Carrots and Shallots

I first tried this recipe a couple of summers ago and it was absolutely delicious but I didn’t make it again for a long time because it is definitely pretty time consuming. Plan at least an hour from peeling the carrots to pulling your freshly baked brown rice and goat cheese cakes out of the oven. If you have the time, the results are well worth it. To make this batch a bit more time-friendly I made enough to freeze some and keep several in the fridge for the next couple of days.

Check out the recipe from here.

Featured Ingredient: Shallots
Shallots, part of the Allium family which includes onions, garlic, leeks, scallions and chives, have anti-inflammatory properties and may have anti-cancer and anti-arthritis properties as well. Shallots have a lighter, mildly sweet flavor when cooked than most onions or garlic and pair very well with the goat cheese in this recipe.


Winter-Worthy Salad February 4, 2011

Arugla Salad with Hot Mushrooms, Cashews, Parmesan & Honey Balsamic Dressing

I love a great salad and am always looking for ways to fit more greens into my diet but in the winter I really like making something warm to eat.

Having just bought a bag or arugula and wanting to use it while it’s fresh I started to get out some salad ingredients when suddenly a recipe idea for adding hot toppings to my greens popped into my head. I gave it a try today and LOVED it!

Here’s the Dish:

Arugula Salad with Hot Mushrooms, Cashews, and Honey Balsamic Dressing

Rinse arugula and cut and rinse red bell pepper slices and set aside.

Rinse and slice 4-5 baby bella mushrooms and chop and crush 3 cloves of fresh garlic. Heat stir-fry pan with 1 to 2 tablespoons of olive oil and add mushrooms and garlic. Add 2 tablespoons chopped raw cashews (unsalted). Stir frequently on medium-high heat for 3-4 minutes then add 1/2 teaspoon honey, 2 teaspoons balsamic vinegar, and two tablespoons natural Parmesan cheese. Continue heating for about 1 minute then transfer the mixture onto your plate of arugula and mix. Top with fresh bell pepper slices.

I  will definitely be making this one again! It was the perfect salad for a snowy day.


Lunch: Whole Wheat Sweet Potato Gnocchi January 5, 2011

Whole wheat sweet potato gnocchi with peas and fresh red cabbage, topped with marinara sauce and a pinch of Italian Asiago and fresh sage

Sweet and Savory

For lunch today I tried to put together a new combination of flavors with an emphasis on including vegetable variety: whole wheat sweet potato gnocchi (found in the pasta aisle), frozen peas, fresh red cabbage, Italian shredded asiago, marinara sauce, and fresh sage.

The ingredients paired very well together and the lunch was very simple and quick to prepare. While I waited for the water to boil, I rinsed and cut the cabbage and sage, and assembled the remaining ingredients. When the water boiled, I put in the gnocchi and peas and allowed these to cook for about 3 minutes. I strained the water from the cooked ingredients and mixed in the cabbage and marinara sauce. After 30 seconds in the microwave the sauce was hot and ready to top with a pinch of asiago and fresh sage.


Lunch in Dewick September 30, 2010

Lunch in Dewick

Skim milk, fresh mixed greens with cooked artichokes, cooked peas, cauliflower mixed with curried chick peas, and grilled chicken breast. Bosc pear for something sweet. I did also grab a chocolate chip cookie on my way out.