Here's the Dish

healthy ANDI licious

Quinoa Black Lentil Endive Boats April 16, 2012

Black Lentils, Red Quinoa, & Hummus make these "Endive Boats" High-Fiber, High-Protein Vessels

Black Lentil & Red Quinoa Endive Boats
with avocado and hummus

Protein champions quinoa, black lentils, egg, and hummus combine with high fiber avocado, endives (and again the lentils, quinoa, and hummus) for a powerfully delicious creation.  Enjoy 3-5 of these “Endive Boats” as the main entree for a meal or much on 1-2 boats as a healthy snack.

Suggested Meal Pairings:
♥ 4 Endive Boats +Small Mixed Greens Salad + 1/2 sliced orange or mango
♥ 4 Endive Boats + Carrot Cinnamon Smoothie
♥ 3 Endive Boats + Cup of Fit French Onion Soup
♥ 2 Endive Boats + Aguacate Relleño de Atún

Ingredients

-1/2 cup dried black lentils
-1/2 cup dried red (or tricolor) quinoa
-1 small avocado (cubed)
-1 onion (chopped)
-2 eggs
– 1/4 cup almond meal (almond flour)
1/4 cup spelt or buckwheat flour
-4 tbsp curry powder

-1 tsp turmeric & 1 tsp cumin (optional)
-2-3 large endive heads
-hummus (for topping)
– crumbled goat’s cheese or blue cheese (optional topping)
-1 tbsp olive or peanut oil

Method

1) Boil water (amount determined by your lentil bag’s instructions– usually about 4x water to the amount of dried lentils). Add enough water for both the lentils and the quinoa. So if you are using 1/2 cup of each, try using 4 cups water. When the water reaches a boil add the rinsed dried black lentils. After 15 minutes add the quinoa. Cook for an additional 10-15 minutes.

2) Chop onion and sauté in a pan with 1 tbsp oil.When onions begin to brown slightly, add your two eggs and stir until eggs are cooked. Set this pan aside from the heat once eggs have cooked.

3) Combine all spices, avocado, and egg/onion mix once the quinoa and lentils have cooked to the pot with the cooked quinoa lentil mix. Note that if there is excess water remaining, drain the water before adding remaining ingredients. (Do not add the toppings or endive leaves yet).

4) Using a hand blender, slightly blend your ingredients together so that they are well mixed but a grain texture remains. If you do not have a blender, simply stir vigorously for 3-5 minutes until ingredients are well mixed.

5) Scoop out contents and add to your fresh endive leaves. Top with hummus, goat cheese (optional), and any additional herbs if desired. Enjoy!

 

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.

 

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.

 

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.