Here's the Dish

healthy ANDI licious

Cherry Cocoa Almond Smoothie April 20, 2013

Cherry Cocoa Almond SmoothieCherry Cocoa Almond Smoothie
with vanilla extract & creamy almond butter

Indulge & be fit! Cater to your cocoa craving with this lux fruity creation.

Ingredients

-3/4 cup frozen dark cherries (preferably without added sugar)
– 1 small frozen banana (peel & freeze the night before)
-1 tbsp unsweetened cocoa powder (not “Dutch” processed-if possible as this makes for a milder flavor but strips out some antioxidants)
– 1 tsp almond butter
– 1 cup unsweetened almond milk (less for a thicker smoothie)
– 1/2 tsp vanilla extract

Method

Peel and freeze the banana at least 4 hours in advance. If you make smoothies often, keep some frozen ready to go.

Blend ingredients until smoothie and serve immediately. Enjoy!

Naturally dairy-free, gluten-free, & soy-free. For a nut-free version swap the almond butter for 1 tsp coconut oil and use coconut milk instead of almond milk. If you’re subbing in coconut milk, opt for the carton variety found in the refrigerated grocery store aisle rather than the higher-fat canned variety.

 

Pan-Seared Salmon Cakes July 11, 2012

Pan-seared Fish Cakes make a quick, protein and omega-rich breakfast or great meal anytime.

Pan-Seared Salmon Cakes
with parsley, lemon, & scallion

Time to Table: Approx 10 minutes
Tools Used: Hand Blender, Microwave, Pan, Stove Top, Fork

Ingredients
Serves 2 with 2-3 cakes per serving

– 3 Red or Purple Potatoes
-1 Egg
– 1 scallion (chopped)
– 1 tsp fresh lemon juice
– 1 tbsp chopped parsley
– t tbsp olive, peanut, or canola oil (for cooking)
– 3 oz canned salmon, smoked salmon, or cooked salmon (This is the perfect way to use up any leftover refrigerated fish from dinner the night before. The salmon pouches sold near tuna pouches at most grocery stores also are an excellent, thrifty option.)

Optional Extras
– 1 tsp flax seed or walnut pieces
– 1 tsp crumbled goat’s cheese or feta

Method

1. Rinse the potatoes and puncture with a fork to ventilate. Place on a microwave-safe ceramic or glass plate and microwave for 2 minutes to soften potatoes.

2. While potatoes cook, rinse and chop parsley and scallion and gather remaining ingredients. In a large bowl, combine all ingredients (except for the oil), including the cooked potatoes. Blend with hand blender until well mixed. Using a spoon, make six small cakes on your plate. Microwave for 2 minutes so that egg mixture is fully cooked.

3. Add 1 tbsp oil to stove top pan and lightly sear cooked cakes until slightly crisp on the outside. Place finished cakes on a plate lined with paper towels to absorb excess oil. Serve warm and enjoy!

 

 

 

Warm Rosemary Olive Oil Bread May 23, 2012

Whole-Grain Rosemary Olive Oil Bread made with Organic Spelt Flour

Warm Rosemary Olive Oil Bread
with Organic Spelt Flour & Honey

Adapted from the recipe on the package of Arrowhead Mills Organic Spelt Flour.

Ingredients

-1 Package of Active Dry Yeast
-1 Cup Warm Water
-2 Tbsp. Dried Rosemary Leaves
-2 Tbsp. Honey
-2 Tbsp. Olive Oil
-1 tsp. salt
-3 1/2 cups Arrowhead Mills Spelt Flour

Method

Active Time: About 20 minutes
Total Time: About 1 hour and 45 minutes

While this recipe is easy to make, you will need to plan at least an hour and a half for it to rise and bake. No bread machine needed!

1) Combine warm water, yeast, honey, rosemary, and olive oil. Stir in salt and 1 1/2 cups Spelt Flour. Beat well for a few minutes until ingredients are well mixed.

2) Cover with a damp cloth (I used damp paper towels) and leave dough in a warm place for 30 minutes.

3) Add remaining flour, mix well, and knead by hand. Set aside again (I placed my dough at this point in a pie tie that I had coated with olive oil) in a warm place for 30 minutes. Preheat oven to 350ºF.

4) Bake for about 30 minutes until brown. Serve warm. Delicious with a little olive oil, butter, or coconut spread to add to each slice.

Tip: If you are cooking for one, slice half the loaf and place the sliced half in your freezer so you can use some later in the week (or even a later month). When you are ready for a slice of your homemade bread, take the slice from your freezer, microwave for 30 seconds, then toast in a toaster, toaster oven, or lightly oiled pan on the stove.

 

Savory Oatmeal April 30, 2012

Oats are really just another grain. Just as you wouldn't think twice about eating a savory sandwich with wheat bread, once you try savory oatmeal, you'll see that there are so many new breakfast possibilities!

Oats are really just another grain. Just as you wouldn't think twice about eating a savory sandwich with bread made from wheat (another grain) once you try savory oatmeal, you'll see that there are so many new breakfast possibilities!

Savory Oatmeal
with spinach & egg

Break free of your oatmeal rut! Sweet, fruity oatmeal dishes can be wonderful but there is world of other flavor possibilities that are just too good not to try. I got the idea to try this combination from an recipe in Women’s Health Magazine printed last fall by contributing editor and Nutrition Expert Keri Glassman, RD. (Love her!)

Here is my spin on the dish:

Ingredients

-1/2 cup plain oats
-1/4 cup water, milk, or unsweetened almond milk
-1/2 cup chopped frozen spinach (or other leafy green)
-2 spoonfuls of walnut or pecan pieces
-Dash of paprika and your favorite savory herbs & spices
-(Optional) A spoonful of Gorgonzola  or blue cheese or Daiya Dairy Free

Method

1) Place oatmeal, frozen spinach, and water (or milk, almondmilk) in a microwave-safe ceramic bowl. You don’t need a lot of liquid because the frozen spinach will also give off moisture when cooked. Stir ingredients together and microwave on high for 2 minutes.

2) Carefully remove bowl (hot!) and combine remaining ingredients.

3) Top it off with one egg: scrambled, sunny-side up, or your favorite style.  If you are also including the egg, start your egg cooking first so it will be done when the oatmeal is done. I often just take about 2 tsp. peanut oil to coat a saucepan and cook an egg on the stove-top.

 

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!

 

Cloud 9 Icebox Chocolate Pie March 21, 2012

Cloud 9: Who knew tofu and chocolate would pair so well?

Cloud 9 Icebox Chocolate Pie
with creamy tofu & almond crumble crust

No one will guess your secret ingredient to lighten up this slice of chocolate indulgence–at least no one who hasn’t already used this secret ingredient in her own kitchen: tofu.

Ingredients
Pie Filling
–   1 cup semi-sweet chocolate chips
Vegan chocolate chips if  going dairy-free. Carob is a different flavor but not healthier–just different.

–   1 tablespoon unsweetened cocoa powder
–   1 teaspoon real vanilla extract
–   1 package tofu (calcium-fortified, organic)
–   1/4 cup almond milk

Crust
–   1 & 1/3 cup almond meal
–   2 tbsp olive or canola oil
–   2 tbsp brown sugar
–   2-3 tbsp warm water (more if needed)

**Nut-Free Version: Use a whole-wheat or spelt frozen pie crust and soy or regular milk instead of almond milk in the filling to go nut-free (instead of dairy or gluten-free). The frozen or ready-made whole-wheat pie crusts can serve as a quick , healthy version if you are not serving to gluten-free guests.

Method
Almond Crumble Crust
1) Preheat oven to 350°F.
2) Mix almond meal, oil,and sugar in medium bowl or right in the pie pan. Add water 1 spoonful at a time, as needed, until mixture becomes slightly moist but not watery.
3) Smooth mixture to form thin crust, covering bottom and sides of pie pan.
4) Bake for about 15 minutes at 350°F and set aside to cool. To speed up cooling process you can place baked almond crust in the freezer or fridge while you make the filling.

Icebox Chocolate Pie Filling
1) Melt chocolate chips in a microwave-safe ceramic bowl for about 1 minute and 30 seconds at power 80% in the microwave or in a saucepan on your stove top, stirring frequently.
2) Combine ingredients, including melted chocolate, in a blender or food processor and blend until smooth.
3) Pour well-blended filling into pie crust and allow to sit and “form” in fridge for a least an hour before serving. Store in fridge.

Soy Side Note: While I do think that tofu is often way overused as a go-to vegetarian, vegan, and dairy-free ingredient, I can’t deny that it serves this recipe beautifully. (For a vegan protein fix, try pairing complementary proteins instead of using soy daily. Yes, tofu is made out of soy.)

 

Green Bliss Smoothie March 16, 2012

Green Bliss Smoothie
with pineapple, banana, and spinach

Ingredients

-3/4 cup frozen pineapple chunks (unsweetened)
-1/2 cup frozen chopped spinach
– 1/2 ripe banana (fresh or frozen)
-3/4 cup unsweetened vanilla almond breeze (or coconut, or soy milk)

Method

Combine ingredients in your blender. The frozen pineapple and spinach are key for the texture. For a thicker smoothie use a frozen banana half (use fresh instead for a “less-spoon-required” version). Blend until smooth. Make sure the spinach is well blended so you do not end up with noticeable pieces in your drink.

Flavor Profile

The sweet flavors of the pineapple and banana make this a perfect green smoothie for green smoothie beginners. Pineapple dominates the flavors in this blend. If the thought of frozen spinach in your drink sounds daunting you will be pleasantly surprised by the mild flavor of the leaves which can rarely be detected past the sweet fruit flavors.

Nutrition Highlights

Sip this for breakfast and you will be one serving (1/2 cup) closer to meeting your choosemyplate.gov minimum 2.5 recommended daily cups of vegetables and 2 servings closer (1 cup) to meeting your minimum daily recommended 2 cups of fruit! The drink is packed with Vitamin C (over 70% of the DV), Fiber (24% DV), Folate (36% DV), and Vitamin A (beta-carotene form from spinach).

Use a calcium-fortified almond milk (or soy) to reach nearly 1/3 of the DV for calcium.