Cherry Cocoa Almond Smoothie April 20, 2013

Cherry 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 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.

Crisp Wheat Toast with Wood Smoked Sardines March 9, 2012

Crisp Wheat Toast & Wood Smoked Sardines
with fresh dill & brown spicy mustard

Simple. Economical. Sustainable. Delicious.

I have been trying to find a way to enjoy sardines ever since I discovered the enormous nutritional powerhouse properties that these small fish deliver. I’ve broiled them with garlic, tossed them in pasta, seasoned them with lime juice and salsa and pan fried them for fish tacos, and–with great hesitation–have attempted to eat them straight from the tin. All attempt have been edible, some even good, but none delicious…. until now.

The little fish are a rich source of calcium, vitamin D, and omega-3 fatty acids–three nutrients that most of us could use in greater quantities in our diets. Despite the popular perception that sardines have a high sodium content which renders them less healthful, it is only the varieties with added salt that contain high levels. You can pick up a tin of sardines in water with “no salt added” and sprinkle a light pinch of a course grain salt yourself to get the same flavor with very little sodium.

In Origins: How the Nine Months Before Birth Shape the Rest of Our Lives, author Annie Murphy Paul describes her preferred sardine recipe: on a slice of buttered toast. Paul also was trying to get more of these little fish in her diet due to their low risk of mercury contamination compared to many other popular fish varieties. Her simple style of serving them gave me the idea to try sardines in this style.I nixed the butter and used brown spicy mustard and fresh dill.

Ingredients
for one serving

-1 slice fresh bread (toasted)
– 1 tsp brown spicy mustard
-fresh dill (to taste)
-1/3 tin (about 1.5 oz) sardines (not the kind with bones removed)

Method

Toast fresh bread to desired crispness. Spread the brown mustard across your freshly toasted slice and top with fresh dill and sardine fillets (straight from the tin or pan seared or broiled with garlic if preferred). Enjoy!

I decided to try Wood Smoked Wild Caught Brisling Sardines  hand packed in extra virgin olive oil this time by Crown Prince Natural. I have to say these were excellent but if you are trying to reduce your sodium intake, opt for a “no salt added” variety instead.

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!

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.

Cherry Zucchini Smoothie January 27, 2012

Smoothie: Equal parts frozen cherry and fresh peeled zuchini with a small tang of lemon zest.

I have moved this recipe to my new website! You can find the recipe here: http://purefitlosophy.com/?p=25 

Pan-Seared Peruvian Giant Lima Beans January 24, 2012

Giant Lima Beans & Brussels Sprouts: Shown here with lean turkey bacon. Here are 3 versions: 1. Con carne- With crisp, lean, nitrate-free turkey bacon 2. Vegetarian- With thin shavings of aged Parmesan or aged sharp white cheddar. 3. Vegan- With an extra dash of salt and 2 extra garlic cloves (or with soy bacon if preferred)

Pan-Seared Peruvian Giant Lima Beans
with Roasted Brussels Sprouts

Inspired by Gigante Beans, a dish from Ziziki’s Taverna in Addison, this dish prepares beans in a whole new light. The pan-seared, garlic-rich flavor is spiked with savory tastes that make these beans anything but bland.

Ingredients
Serves 2
-12 fresh brussels sprouts, rinsed and sliced in halves
-6-8 cloves fresh garlic
-About 3/4 cup dry Giant Peruvian Lima Beans
-4 cups water
-3-4 slices lean, nitrate-free turkey bacon (or alternative)
-4 tbsp olive oil
-dash of turmeric
-dash of paprika
-dash of ground cloves (optional)
-pinch of salt and ground black pepper

Method

BEANS: 1)  Soak beans overnight (or for at least 4 hours) in about 4 cups water. Follow the instructions on the package as this may vary slightly with the variety of ginat lima beans.  2) Next, bring beans to a boil and reduce to a high simmer for 1 hour. Check on them to make sure that the water does not evaporate too quickly. If the water becomes very low, add more. 3) Drain beans and add to saucepan with 2 tbsp olive oil and 5 cloves minced garlic. Stir frequently. Sear for about 5 minutes.

B. SPROUTS: 1) Preheat oven to 350°F. Rinse brussels sprouts and cut into halves. Add to a baking tray with 2 tbsp olive oil, a dash of ground black pepper and a very slight dash of salt. I have found that you can use less salt and taste it more if you primarily add it after cooking. Add in 3 cloves minced garlic after the brussels sprouts have already cooked for about 15 minutes. Bake for 30-40 minutes total, shaking tray or stirring with a spatula every 15 minutes.

T. BACON: 1) Preheat oven to 400°F. Follow your bacon’s package instructions. I used lean nitrate-free turkey bacon. Cooked for 17 minutes at 400°F. You can prepare the bacon the day before and keep in fridge to use for recipe the next day. You only need about 3 pieces of bacon for this recipe; it is meant to accentuate the flavors not overpower them. Here is a recipe to try with the leftover bacon strips: Bacon-Wrapped Dates. Otherwise, store in the fridge and use to top soups or salads. Vegetarians and vegans feel free to sub out the bacon for another savory flavor such as from the suggestions below.

PUTTING it all TOGETHER: Combine ingredients in large saucepan and serve hot! Store leftover in the fridge for up to 4 days for best freshness. Re-heat in microwave-safe ceramic bowl or plate (for about 1 min 30 seconds) or reheat the portion you will use on the stove top.

Here are 3 versions:
1. Con carne- With crisp, lean, nitrate-free turkey bacon
2. Vegetarian- With thin shavings of aged Parmesan or aged sharp white cheddar.
3. Vegan- With an extra dash of salt and 2 extra garlic cloves (or with soy bacon if preferred)

Warm Date Wraps with Bacon & Endive January 17, 2012

APPETIZER: Warm Roasted Dates Wrapped in Lean Turkey Bacon and Served on Fresh Endive Leaves. Serving size 2-3 wraps.

Warm Dates Wraps
with Turkey Bacon & Endive Leaves

Inspired by my favorite tapas dish at Oliva this weekend. This triad of flavors complement each other perfectly: sweet dates, savory bacon, and bitter endive. This dish is easy to make and only takes about 20 minutes to prepare. Enjoy as an appetizer or a part of your meal. Pairs well with garlic roasted brussels sprouts.

Ingredients
Serves 4

-16 fresh dates
-8 uncured 97% fat-free turkey bacon
– 2 large endives (16 large fresh endive leaves)

Methods

1) Preheat oven to 400°F. Make a slit in dates and remove pits. Wrap each date in 1/2 slice of lean nitrate-free turkey bacon.

2) Bake at 400°F for 15-20 minutes. Serve hot on fresh endive leaves. Enjoy 2-3 wraps per person. Each wrap is approximately 70 calories. A serving of 2 wraps is approximately 140 calories.

The Best Black Bean Soup January 10, 2012

Simple ingredients. Simply delicious.

The Best Black Bean Soup
with zesty salsa & avocado

They say black is slimming. When it comes to black beans these high-fiber, high-protein, low-calorie legumes can certainly do a body good. It won’t matter however, when you taste your first spoonful of this simple, natural combination of flavors you won’t need any further convincing.

Ingredients
Makes 8 Servings

-1/2 lb dried black beans
-4-5 green tea bags
-1 cup of your favorite salsa
-1 bunch fresh cilantro
-1 large yellow onion, chopped
-2 tbsp olive oil
-1/2 ripe avocado
– 2 tsp cumin powder
-1/2 tsp cayenne pepper
-juice of 1 lime
-1/4 cup oat bran (optional)
Topping
–daiya deliciously dairy free mozzarella style shreds
-Baked blue corn chips
-1/2 ripe avocado (divide into slices)

Methods
1. Overnight: Rinse dried beans and soak overnight (or for at least 4 hours) in large saucepan.

The next day...After soak, drain most of the excess water. You will lose some water-soluble nutrients in the water but you will also lose some of the raffinose (type of sugar found in beans) that causes the discomfort known to give beans their nickname as “the musical fruit.” The majority of the nutrient quality will remain and your guests will thank you for this measure.

2. In a separate pot, bring 3 cups water to a boil. Once the boil is reached, turn off the burner and add 4-5 green tea bags. Cover pot with lid and allow to steep until very strong (for at least 15 minutes- but leaving the brew longer is even better).

3. In a large pot, combine brewed green tea (remove tea bags) and beans and add water until beans are totally covered. Bring beans to a boil and reduce to a simmer, cooking for approximately 1 hour until beans are soft.

4. Chop onion and add to large saucepan with 2 tbsp olive oil on medium high heat. Stir frequently until onions brown to a caramelized state (but do not become black and burnt).

5. When beans are soft, reduce heat to low and stir in cilantro leaves from one bunch, caramelized onions, 1 cup salsa, cumin, cayenne pepper, oat bran (optional), lime juice and 1/2 ripe avocado. Using an immersion (hand) blender, blend ingredients until smooth.

Serve hot. Delicious topped with baked corn chips, daiya dairy-free “cheese” shreds, and a few small avocado slices. Keeps well in the fridge for up to 5 days or in the freezer for months. Freezer tip: If freezing, use containers that will hold only a few portions each for easy future dining.

Nutrition Highlights: This 100% vegan dish is packed with nutrients and extremely filling despite its low-fat, low-calorie profile. Black beans are an excellent source of several vitamins and minerals including folate, iron, and magnesium. The green tea is high in antioxidants which help protect cells against damage (including both heart damage and wrinkles). This soup is an ideal dish for helping to lower cholesterol; The beans and oat bran are very high in soluble fiber- the type of fiber that can bind to cholesterol carrying molecules in the blood and help remove these molecules. The avocado, which adds a delicious creaminess to the soup body, is high in monounsaturated fat- the “heart-healthy” type of fat that helps to raise HDL levels and lower LDL levels.

Black-Eyed Pea & Parsley Dip January 2, 2012

Black-Eyed Peas are known to bring luck in the New Year. Eating fresh plant-based foods will certainly boost your health any day of the year.

Black-Eyed Peas & Parsley Dip
with garlic & lemon

Adapted from this recipe from Eating Well. I used frozen black-eyed peas instead of canned. It is best to use fresh or frozen vegetables when possible instead of canned to reduce possible exposure to BPA and salt added to processed foods. When it comes to beans and legumes, if fresh or frozen are not available dried versions are very economical and healthful choices. Many dried beans require soaking for at least 4 hours and boiling for an additional hour so be sure to check instructions and plan ahead.

Ingredients
-1 cup fresh or frozen black-eyed peas
-1/2 cup chopped fresh parsley
-3 tsp lemon juice
-4 tsp olive oil
-5 cloves garlic (minced)

Optional
-Dash of lime juice
-Dash of salt
-Dash of ground black pepper
-Dash of cayenne pepper

Methods
Combine ingredients in a food processor and blend until smooth. If you are using frozen black-eyed peas leave in the fridge for several hours or heat in a microwave safe container for about 1 minute and 30 seconds before adding to food processor. Delicious when served with fresh whole-wheat pita chips or blue corn chips and fresh salsa. Keep the dip to chip ratio high to get more veggies in and less empty calories (chips).

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.

Ingredients
-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

Methods
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.

Lush Cabbage-Carrot-Avocado Rolls December 21, 2011

Shredded Purple Cabbage, Sauteed Onion, Shredded Carrots, Mini Broccoli Pieces, & Sprouts combine with Avocado and Hummus for a fresh, nourishing meal. Wrapped in a large collard green leaf with green onion tie.

Cool Components: Prep well-rinsed leaf, sprouts, green onion slices, avocado, and hummus while the onions, garlic, broccoli, cabbage, & carrots simmer on your stove.

Lush Cabbage-Carrot-Avocado Rolls
wrapped in Collard Green Leaves

–a perfect lunch or snack–

Ingredients
Serves 2-4
-Large, fresh collard green leaves
-Purple cabbage (I used fresh sliced thin)
-Alfalfa Sprouts (optional- wash well)
-Green onion (chopped)
-1 large carrot (shredded)
-1 ripe avocado
-1/2 yellow onion (chopped)
-3 cloves garlic (minced)
-2 tbsp olive or canola oil
-Your favorite hummus (lemon or spinach & artichoke work well)
-1 small head of broccoli (break off small, thin pieces)

Wrap Filling: Sauteed onions, garlic cabbage, carrots, & broccoli.

Methods

1) Finely chop/slice onion, garlic, cabbage and green onion. Peel and shred carrot. In a medium sauce pan, add olive oil and set to medium-high heat. Add onion and stir frequently for about 2 minutes. Reduce heat to medium and add cabbage, garlic, and carrots. Break off small pieces of broccoli and add to pan.

2) Rinse and dry large collard green leaf and spread about 1/2 tsp hummus around center. Add sprouts, a few small avocado slices, and chopped green onion. Be sure to thoroughly rinse all ingredients before using and be mindful of any recent recalls in your area (sprouts have had several bad press spotlights in recent years. Skip these if you or a guest has a compromised immune system. For a healthy adult, fresh, well-rinse sprouts are an excellent source of nutrients including vitamin C.)

3) Add ~3 tbsp of your sauteed mix to the wrap, roll it up and serve fresh. Tie with a green onion string or slice in half. For a snack, enjoy with a large glass of water or unsweetened tea (iced or hot). For a meal, serve with a side of brown or wild rice and your favorite fruit-packed smoothie.

Thanks to Tin for the awesome idea to use collard greens for the wraps! I love them!

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.

Blackberry Hazelnut Smoothie December 11, 2011

Blackberry Hazelnut Smoothie

Blackberry Hazelnut Smoothie
with raspberry & peach

Changing up your smoothie base provides flavor and nutritional variety. This smoothie uses Pacific Natural Foods Hazelnut Non-Dairy Beverage. The hazelnut drink base is a good source of vitamin A and vitamin E and an excellent source of calcium, vitamin D, and riboflavin (vitamin B2).

Ingredients
Serves 2

-Handful organic  frozen blackberries
-Handful organic frozen peach slices
– 1/2 cup organic plan unsweetened yogurt (can substitute with plain soy or almond yogurt)
-12 frozen raspberries
-About 3/4 cup Pacific Natural Foods Hazelnut Non-Dairy Beverage
-Dash of cinnamon or chai spices
-1 small ripe banana
-1 tsp crushed frozen ginger (1 cube Dorot frozen ginger)

Methods

Combine ingredients and blend until smooth. Serve fresh (2 servings) or stash one serving in a covered glass in the fridge for later. Drink within 24hrs if stored in the fridge for best taste.

Tart Tropical Kiwi-Mango-Spinach Smoothie November 20, 2011

Tart and delilcious.

Kiwi-Mango-Spinach Smoothie
with coconut milk and tart yogurt

Ingredients

1 whole kiwi (remove the skin)
1/2 cup coconut milk (refrigerated, unsweetened)
4 tbsp tart yogurt (plain European or Greek)
1/2 cup frozen mango chunks
1/2 banana (fresh or frozen)
3 tbsp chopped frozen spinach

Methods
Blend until smooth.

Optional: Get your zen on with some yoga. There are lots of great free videos online. Try this 20 minute session from ExerciseTV to get you started.

South meets Southwest: Black-Eyed Peas & Lime-Seared Steak Soup November 15, 2011

Black-Eyed Peas & Collard Greens meet Cilantro & Lime

This soup combines elements of the traditional southern black-eyed peas and collard greens soup with southwestern flavors of cilantro and lime. I traded the traditional pork or bacon of the “Hoppin’ John” for some lean cut 100% grass-fed beef marinated in fresh lime juice. The meat here is used as an accent flavor; the black-eyed peas are the stars of this dish. Enjoy throughout the fall and winter but bookmark this dish for January 1st. The recipe makes a wonderful New Year’s Eve dish as black-eyed peas are celebrated by many as a “lucky” food to begin the new year.

Black-Eyed Peas & Lime-Seared Steak Soup
with collard greens & cilantro

Ingredients

• 1 & 1/2 cups dried black-eyed peas
• 1 cup frozen chopped collard greens
• 4 cups low-sodium vegetable broth
• 9 cloves fresh garlic
• 2 shallots chopped (optional but suggested)
• 0.5 lb 100% grass-fed stir-fry beef strips
• 2 large handfuls of fresh cilantro
• juice of 2 fresh limes
• dash of cayenne pepper

Methods

The Night Before: Rinse 1 1/2 cups dried black-eyed peas and soak in a large pot for at least 4 hours. I normally leave the beans to soak covered overnight. Place fresh 100% grass-fed beef, sliced thin in a zip-lock bag or container with a full lime’s worth of lime juice. Store in the fridge overnight.

1. Strain soaked black-eyed peas and add to large pot with about 4 cups water. Bring to a boil and then reduce to a simmer and allow to cook for about an hour stirring occasionally.

2. In a large stir-fry pan, begin searing lime-marinated beef at medium heat.  Crush and chop garlic into thin slices and add about 3 of the 9 cloves to your pan with the beef. Toss in a few rinsed fresh cilantro leaves as well. If you have the optional shallots, chop these and add to your pan. Add 1/4 cup of your vegetable broth (I love Pacific Natural Foods Organic Vegetable Broth- low sodium) to the pan and cover, stirring occasionally for about 15 minutes or until beef is fully cooked.

3. When black-eyed peas have cooked (after simmering for about 60 minutes) strain, rinse, and return to large pan with the remainder of your 4 cups vegetable broth. Bring heat to medium high. Rinse 2 handfuls of cilantro (also known as coriander) thoroughly and add to your soup pan. Also add  1 cup frozen chopped collard greens, the remaining garlic, and the lime juice from the second lime.

4. Stir in beef and spike with a dash of cayenne pepper.

Amply provides enough to serve 4.

Ginger-Peach Smoothie November 13, 2011

Sweet peach & spicy ginger unite playfully in this calming smoothie.

Known for its soothing, anti-inflammatory properties and fiery flavor, fresh ginger creates a delicious contrast to sweet, mellow fruits like pears and peaches. Ginger is commonly believed to aid in digestion and to calm an upset stomach. Across cultures ginger has held many traditional uses. In the U.S ginger ale has often been used to help hydrate and combat nausea for those sick with a flu. While originally all ginger ale was made with real ginger, today it’s worth checking the ingredient list. On a daily basis, ginger provides powerful bursts of flavor and nutrients.

Ginger-Peach Smoothie
with banana and lemon

Ingredients
-3/4 cup frozen peach slices
-l small or 1/2 large fresh or frozen banana
-1 tbsp fresh grated ginger
-1 tbsp fresh lemon juice
-4 tbsp non-fat European or Greek style plain yogurt
-3/4 cup unsweetened almond milk
-Dash of cinnamon (optional)

Methods
Blend until smooth.

Use more fruit and less liquid for a thicker drink. May store covered for up to 12 hours in the fridge.

Note: If you don’t have any fresh ginger on hand, frozen will also work but powdered ginger is not recommended for this recipe.

C-Blast Tangy Strawberry-Kiwi Smoothie November 10, 2011

Save jars to bring your smoothies to-go! Just twist on the lid and tote to class/the office for an energizing snack.

Make it a good morning (or afternoon pick-me-up) with this Vitamin-C rich Tangy Strawberry-Kiwi Smoothie.

A single kiwi provides more than 100% DV for Vitamin-C!

 

 

C-Blast Tangy Strawberry-Kiwi Smoothie
with fresh kiwi, chilled strawberries, & banana

Ingredients
Amounts vary (add to taste). 2 servings.

1 Whole Kiwi
Handful Frozen Strawberries
1/2 Ripe Banana
3 tbsp organic Greek or European plain yogurt
1/2 cup Unsweetened Almond Milk

Methods

1. Rinse kiwi. Slice kiwi in half and scoop out contents into blender. Discard skin.

2. Combine all other ingredients to taste. More liquid for a thinner drink, more frozen ingredients & less liquid for a thicker smoothie.

For a dairy-free version substitute yogurt with Amande dairy-free almond yogurt, or organic soy yogurt.

3. Blend until smooth. Serve freshly blended or keep chilled and store covered for up to 12 hours.

4. Chill out & enjoy!

Cozy Pumpkin-Peanut Soup November 2, 2011

Pumpkin Peanut Soup: This super filling and delicious soup will warm you right up! Served with half a slice of whole wheat Tandoori Naan bread.

Cozy Pumpkin & Peanut Soup
with fire-roasted red peppers & scallion garnish

If you’ve been on the blog lately you’ve probably noticed I’ve been making a lot of soups lately. I must say that this recipe is probably my favorite of all I have made so far! This soup is incredibly satisfying: the combo of peanut butter and pumpkin puree (spiced up with some peppers) is such a pleasant surprise of a flavor.

I stuck very close to a recipe this time from Women’s Health Magazine. You can find the recipe here.

My Recipe Tweaks:

-Used olive oil instead of vegetable
-Chunky natural peanut butter (NO hydrogenated oils) instead of smooth reduced fat
-Cayenne Pepper instead of chili pepper flakes
-Non-fat European plan yogurt instead of sour cream (left this off when I reheated a bowl the next day)

Carrot Ginger Soup October 30, 2011

Red Lentils add Protein & Fiber to this Carrot Ginger Soup

I’ve moved this recipe to my new website: Purefitlosophy.com. Enjoy! -Andi

Zucchini & Fennel Soup October 29, 2011

Zucchini & Fennel Bulb offset Onion and pan-seared Tomato complemented by a spalsh of Lime

Zucchini & Fennel Soup
with fresh lime & pan-seared tomato

Fall and winter in New England are ripe for soup season. The first frosty weekend blew in to Boston this week (including our first snow sighting). Time to get cozy- and try some new soups!

Ingredients (adapted from this Bon Appétit recipe)

– 1 whole onion, chopped
– 1 whole fennel bulb, chopped
-1 whole zucchini, chopped
-2 tbsp olive oil
– 1 cup low-sodium vegetable broth
-1 whole tomato, chopped
-2 cups brewed green tea (no sugar)
– 1 fresh lime
– pinch of fresh  thyme (optional)
-dash of salt & pepper

Methods

1. Chop onion, fennel bulb, and zucchini and add to large saucepan with 1 tbsp olive oil set at medium heat.  To save time you can chop the three veggies in that order and add them to the pan as they are chopped. Stir frequently to evenly cook added ingredients.

2.While onion, fennel, bulb, and zucchini are cooking, chop tomato and add to a separate pan with 1 tbsp olive oil and a few fresh thyme leaves (optional).

3. Once fennel and onions become translucent, add in thyme and squeeze in the juice from one fresh lime. Stir and pour in 1 cup of low-sodium vegetable broth.

4. While ingredients are cooking, brew 2 cups of unsweetened green tea. (You can just fill a mug with boiling water and a green tea bag, allow the tea to steep for a 2-3 minutes, add to the pan and repeat.

5. Reduce heat to low and, using an immersion (hand) blender, blend ingredients together. If you don’t have an immersion blender you can transfer the mixture to a regular blender to blend then pour back into your large pot in stages. Add in your dash of salt and pepper to your blended soup.

6. Finally, pour into bowls and garnish with fresh fennel greens and the pan-seared tomato. Serve hot.

Time Saver Tip: Fresh, Fridge, Freeze. Fill your bowl (and others to be served) with hot soup to enjoy fresh. Immediately place a couple of extra servings in a microwave-safe container and put away in the fridge. The remaining soup can go in a freezer/microwave-safe container and stashed in the freezer for a later meal. Be sure to label and date!

Dairy-Free Spiced Butternut Squash Pie October 9, 2011

Butternut just keeps getting better & better.

Dairy-Free Spiced Butternut Squash Pie
With Ginger Snap & Crisp Wheat Crust

So I’ve  found a yet another use for the wonderful butternut squash I’ve been getting from the farmer’s market this season: PIE. I adore the smell and taste of spiced pumpkin pie and have made it for Thanksgiving every year but I haven’t ever tried it with other squash. I was determined to make my own butternut squash pie from scratch for the first time last week so that I could bring some with me to NYC as a gift. As an added culinary challenge,  this pie needed to be dairy-free. Most recipes use sweetened condensed milk so I wondered whether the flavor would suffer at all from this omission.  I found that some recipes suggested replacing the milk with vanilla soy milk or coconut milk. Coconut milk tends to be the creamiest of  milk alternatives so I opted for this replacement. Banking on the natural sweetness of the cooked squash, I cut the sugar added to only about 1/3 of what the recipes suggested. Using a combo of Light Coconut Milk (less fat than the original) along with a splash of almond milk, vamping up the cinnamon and throwing in a tbsp of flaxseed powder -I just couldn’t help “healthifying” the recipe. Having used much less added sugar & fat than recipes suggest, I was a bit nervous when I took the first bite.  I MISSED NOTHING.

Aromatic cinnamon & nutmeg mixed perfectly with the sweet squash complemented deliciously by the snappy ginger crust. This pie was a true slice of heaven. Try it for yourself!

Ingredients
Makes TWO pies. This pie is so good, you’re going to want the extra one.

2 whole butternut squashes (I used pretty large ones, they were about 3lbs each)
1/3 cup brown sugar
3 tbsp ground cinnamon
1 tbsp ground nutmeg
1 tsp fresh or frozen ginger (Optional. Note: Powdered ginger will not taste the same. If us use it, don’t use more than 1/4 tsp)
1/4 tsp salt
5 cage-free eggs
1/2 cup reduced-fat coconut milk
1/4 cup unsweetened almond milk (You can use all almond or all coconut if you prefer)
1 tsp vanilla extract (Optional. I didn’t have any and my pies did not miss it. If it’s not the real stuff, don’t bother)

Ginger Snap Crust Blended with Olive Oil & Whole Wheat Flour

The Crust
Makes 2 crusts

– 1 bag 365 brand (Whole Foods)  Ginger Snaps (or any without dairy- some brands are made with butter)
– 1/2 tsp cinnamon
-Dash of nutmeg
-3 tbsp olive or canola oil
-4 tbsp whole wheat flour

Methods

Preheat oven to 350 ° F. Wash squash and slice into halves and quarters and place on baking pan with a splash of water. Cover with tin foil and bake for about 1 hour until tender. While, the squash is baking, prepare the crust. Put the dry ingredients for the crust together in a food processor (or blender) and blend until the become a pretty uniform powder. Add the oil and blend. Smoothly pat the crust in place in your pie pans.

When squash has cooked, put the crust in the oven (same temp) to bake for 10 minutes. Remove the pans after 10 minutes and pop them in the freezer to cool.

Meanwhile, time to make the filling. Using a spoon or fork scrape out all of the flesh of the squash into your food processor or blender. Save the seeds in a container to roast them later for a great snack. You will probably need to blend in batches if you are making a large batch. It doesn’t matter how much of the other ingredients you put into each batch because you will mix them all together in a large bowl once blended. Just make sure that all of the ingredients get blended into the mix.

Take your fully-cooled pie crusts out of the freezer and pour in the filling. Sprinkle cinnamon on top. Place pies in the oven and bake at 350°F for 50-55 minutes. Remove baked pies and allow to cool (preferably by a cool open window) for 2-3 hours. Serve and enjoy!

Local Farm Feast in the Heart of the City October 2, 2011

A colorful plate!

After some absolutely wonderful restaurant adventures this weekend (Vegetarian Indian Cuisine, Moroccan Brunch, Sushi for two…), today Ben & I decided to cook our own little feast. I have been studying the role of Farmer’s Markets in urban environments in several of my classes lately so it was extremely fitting to bring this education to life with a trip to a couple for some local fare. In Massachusetts, farmer’s markets follow strict local policies- the food is either from the state or from a bordering state. I am not sure if an identical rule applies to those in New York but I would imagine that this is the case since NYC  has been extremely progressive in its Farmer’s Market efforts–being one of the first cities to make the markets easily accessible to both SNAP and WIC shoppers.

Ben is extremely fortunate to have a weekly farmer’s market that comes almost literally right to his doorstep. So this beautiful crisp October morning we walked out to the row of fresh produce, bread, meat and fish farm stands and happily gathered up a few things for lunch.

Today’s Picks
Butternut Squash
Shallots
Purple Potatoes
Honeycrisp Apples
New York Farm fresh turkey

Union Square Farmer's Market in NYC

We sauteed the butternut squash with some fresh sage, sauteed the purple potatoes with shallots, used a natural Santa Fe marinade and pan seared the fresh ground turkey into mini burgers, and served up our feast with an appetizer of freshly baked organic kale chips and broiled cinnamon oranges for dessert. Tonight, back in Boston, I am already itching to look up when the next farmer’s market will be near me! Luckily in Boston, a good farmer’s market is easy to find. Can’t wait to return to the NYC market next weekend and take the sweet approach with another butternut squash (I’m thinking baked with cinnamon sugar…) Find a farmer’s market in your city at localharvest.org.

Healthiest Dishes at Sushi Restaurants August 18, 2011

Tempura style veggies are still veggies, right? Read on to learn how to make the most of healthy sushi dining without breaking your diet.

What’s the healthiest thing you can order at a sushi restaurant?

Mmmm sushi… fresh fish, sea vegetables, beautiful presentation, and thanks to Groupon, this luxury food can cost no more than any other dinner out. And it’s all healthy, right?

Not quite. If you are looking for a light dinner, “it’s just fish” doesn’t quite sum up a meal of fried, breaded (tempura) sea life, cream cheese stacked Philadelphia rolls, sodium spiked soy sauce, and hidden high-cal spicy mayo. Want to have your maki and eat it too? Here are some tips for smooth sailing for a healthy sushi dinner.

Appetizers

A cup of hot green tea is a great way to start your meal, delivering antioxidants warmth and flavor without any sugar or calories.  Edamame, shelled soybeans, are high in protein and low in calories. While they are not low in sodium, seaweed salad and miso soup are two great sushi starters. Seaweed salad is rich in nutrients, high in flavor, and low in calories. Miso soup will help fill you up on fewer calories and delivers some tasty tofu and kelp to get the meal started well. Avoid fried appetizers which will add fat and calories at the start of the meal without staving off hunger.

Sushi Rolls

Special rolls, the ones with imaginative names, are often more caloric than the basic rolls due to added sauces or “crunchy” fried elements. Salmon, octopus (tako), fresh water eel, salt water eel, shrimp, crab, scallops, smelt eggs (smelt roe), and trout are all low mercury fish. Choose these fish more often to reduce toxic effects of bio-accumulation.  Eat less of high mercury fish like yellow fin (ahi), yellowtail and other sushi-grade tunas, swordfish, mackerel, and sea bass. As far as calories go, salmon, roe, trout, shrimp, squid, and scallops served as sushi, tend to be lighter among the lower mercury options.

Vegetable rolls, salmon rolls, and combination rolls without tempura or heavy sauces a great picks. While eel and avocado are not low in calories or fat, they are also nutritious and I consider them worth the calories for the flavors they provide. My strategy: order these and enjoy them but don’t get them in every roll. If, like me, you love avocado,order one roll or two rolls that contain it and get low-cal veggies like cucumber slices or shredded carrots in the rest. You can ask to add these or other veggies to a roll even if it doesn’t normally come that way.  Stick to one roll or a couple of pieces of sashimi with your favorite caloric or higher mercury fish. Make your favorites part of the meal, just know which dishes can add up to big calories so you can keep them paired with lighter fare.

More Ordering Tips

Choose It: Brown rice, rice-less options, reduced sodium soy sauce, wasabi, ginger.

Choose brown rice when it’s offered for more nutrients and fiber. At most restaurants you will hardly be able to taste a difference but the choice is better nutritionally. (My one exception to this is at supermarkets. I have yet to find a grocery store that makes brown rice sushi that tastes good. If you know of one please leave a comment and share it!) Or, just go rice-less: Many restaurants serve rice-less alternatives. When I was in NYC last weekend I had a great salmon avocado roll, wrapped in cucumber instead of rice. It was very fresh and a nice addition to the meal. Traditional sushi, or raw fish, is often served by itself sans rice.

Skip It: Tempura, regular soy sauce, cream cheese, caloric drinks, and lots of spicy mayo.

As much as I love “spicy” rolls, I try to stick to one roll like this at the most per meal as these are made with caloric spicy mayo. Instead, make your roll spicy by loading up on wasabi, which contains some natural anti-bacterial properties.

References

Natural Resources Defense Council Guide to Mercury in Sushi
FDA Mercury Levels in Commercial Fish & Shellfish
US EPA What You Need to Know about Mercury in Fish and Shellfish