Broccoli Chickpea Soup May 12, 2013

Broccoli & Chickpea Soup topped with sun-dried tomatoes

Broccoli & Chickpea Soup
with olive tapenade & sun-dried tomatoes 

Ingredients
Makes ~8 servings 

Essentials
These ingredients make up the core of the soup
2 lbs broccoli crowns
1 lb cooked chickpeas
1 quart reduced-sodium vegetable broth
1 large yellow onion
6 cloves garlic
2 tbsp olive oli (to saute onion & garlic)

Additions
These are the additional ingredients I used and recommend but feel free to taylor them to your taste
1/2 fresh avocado
1/2 tsp dried rosemary
Spices to taste (I used 1/2 tsp cayenne pepper & a pinch of paprika)

Garnish with sun-dried tomatoes & olive tapenade 

Method

1) Chop & saute onion & garlic in olive oil at medium heat until slightly browned

2) Combine all remaining ingredients (except the garnish) into large cooking pot and blend until smooth using an immersion blender (aka hand blender). Once blended, heat soup in large pot on stove top on high until reaching desired temperature. Stir well.

3) Pour soup into serving bowls and top with sun-dried tomatoes & olive tapenade. Store remaining soup in sealed container in fridge for up to one week or freezer for longer storage (anything beyond a week). If you don’t think you’ll have the garnish ingredients the next them you serve the soup, add them to the soup before storing in fridge or freezer and allow them to mix in so their flavors aren’t missing from your next serving.

Savory Potato Apple Soup December 16, 2012

Savory Potato-Apple Soup topped with a twist of black pepper and chopped ambrosia apple pieces.

Savory Potato-Apple Soup
with lemon & garlic

Mellow yet tangy–potato & tart apple pair playfully in this cozy soup. Serve it hot topped with fresh chopped apple slices. I suggest using an apple with a sharper, tarter flavor such as an Ambrosia or Jazz apple. Granny Smith would work as well (just avoid a purely sweet apple such as a Red Delicious).

Ingredients
Makes 6 servings 

-~1 lb potatoes (red new potatoes or small russets will work fine)
-3 Tart apples (such as Ambrosia or Jazz)
-4 cups low-sodium vegetable broth
-Juice of 2 fresh lemons
-10 garlic cloves (peeled & chopped)
-3 shallots (peeled & chopped)
-2 Tbsp apple cider vinegar (If you don’t have this, add 1 Tbsp brown spicy mustard instead)
-Pinch of cloves
– 2 Tbsp olive oil (use for roasting potatoes & sautéing garlic)
-1/2 cup water
– 2 Tbsp chopped green onion (optional)
-Pinch of rosemary (optional)
– Salt & pepper to taste (as topping–not mixed into soup)

Method

1) Preheat oven to 350°F. Rinse and chop potatoes into bite-sized pieces. Place chopped potatoes in a large baking tray with 1 Tbsp olive oil. Mix well so that all pieces are coated in the oil. Bake for 40 minutes or until tender at 350°F, stirring every 10 minutes.

2) While potatoes are cooking, peel and chop garlic & shallots. Place on saucepan on stove top and sauté in 1 Tbsp. olive oil, stirring frequently until ingredients have browned slightly. Add a few spoonfuls of your vegetable broth as needed to keep ingredients moist rather than adding more oil.

3) Rince and chop 3 ambrosia apples. Reserve 1/2 apple chopped for soup topping. Add the rest into a large pot on the stove top along with the 4 cups of vegetable broth and 1/2 cup water. Add in all remaining ingredients to your soup pot (other than ingredients reserved for topping), and bring to high heat. Add in your garlic & shallots.

4) Carefully remove roasted potatoes from oven and add to your soup pot. Reduce heat to low. Using an immersion blender, blend all ingredients until soup becomes smooth.

5) Serve hot with chopped apple pieces on top. Add a pinch of salt and pepper on top as desired. Store extra in the fridge to use within the next few days or in the freezer to de-thaw and enjoy weeks or even months later!

Enjoy! Note, I did NOT peel the apples or potatoes because I felt they enhanced the soup’s flavor and texture (and added fiber!). Apples and potatoes are part of the “Dirty Dozen” so these are good items to buy organic.

Curried Cauliflower Soup November 26, 2012

Curry powder & fresh ginger heat up the flavor in this warming soup.

Curried Cauliflower Soup
with ginger & chickpeas

Ingredients

-1 quart reduced sodium broth (vegetable or chicken)
-1 cup cooked chickpeas (or one can drained & rinsed)
-1 1/2 cups sliced tomatoes or grape tomatoes
-1 head cauliflower (separated into florets)
-2 yellow onions (to sauté in 1 tbsp olive or canola oil)
-1 tbsp fresh grated ginger
-2-3 tbsp curry powder (to taste)
-1 tsp lemon juice (or juice or 1/2 fresh lemon)
-1 tsp black pepper
-salt to taste (do not add until serving)

Tip: Store some leftovers in the fridge & some in the freezer for future easy, healthy meals!

Method

1) Peel, chop, and sauté  onions in a large pan with 1 tbsp olive (or canola) oil. Stir frequently. When onion slices begin to brown, add 1/4 cup broth and reduce heat.

2) Rinse and separate cauliflower head into florets. Add florets to skillet with onions and add broth to moisten as needed. Stir frequently and allow florets to soften.

3) In a large pot on the stove top, bring remaining broth to medium heat and pour in contents from the skillet (onions & cauliflower). Add all remaining ingredients (except salt) and blend using an immersion blender.

If you don’t have an immersion blender, you can pour contents into a regular blender and carefully transfer back to your pot. Do not put hot contents in a regular blender–instead blend ingredients with broth before transferring to your large pot and heating. 

You want to blend until the florets are smooth but so that the soup still has some texture to it (it doesn’t need to be puréed).

4) Serve hot & enjoy! Add a light sprinkle of salt on top of poured soup when it is ready to serve.

Guanabana Coconut Smoothie June 21, 2012

Ripe Guanabana & Coconut Milk Smoothie

Guanabana Coconut Smoothie
with white mushroom & banana

Ingredients

– 1/4 package of Frozen Guanabana Pulp

I used Goya 100% Guanabana Pulp. Goya is often found in a separate freezer aisle from the rest of the frozen fruits.

– 1/2 frozen banana
– 1 handful sliced white mushrooms

Look for the kind that provide 100% DV of vitamin D. Only mushrooms that are exposed to UV light synthesize vitamin D. Check the label to see if your brand provides it.

– 1 cup calcium fortified coconut milk

From the refrigerated section. Such as Silk Pure Coconut- go for the unsweetened

-Dash of cinnamon

Method

Blend until smooth. Serve fresh.

Raspberry Cauliflower Smoothie June 9, 2012

Raspberry Cauliflower Smoothie (Mixed Berry version shown here): Berries (including raspberries), frozen cauliflower florets, banana, almond milk, vanilla extract, and a spoonful of Greek yogurt. Glass: Recycled artichoke jar.

Raspberry Cauliflower Smoothie
with vanilla extract & chilled banana

Another Here’s the Dish original. While cauliflower may not sound like a likely smoothie ingredient, the strong aroma and taste of raspberry offsets the mild taste and texture of the florets creating a fiber-rich, nutrient-rich fruit and veggie combination.

For more of my favorite complementary fruit & veggie smoothie combos, try my Spiced Sweet Potato Smoothie or my Cherry Zucchini Smoothie. Enjoy!

Ingredients

-1/2 cup frozen raspberries (or frozen mixed berries–including raspberries)
-1/2 cup frozen chopped cauliflower florets
– 1/2 frozen banana
– 3/4 cup Vanilla Almond Milk (unsweetened)
-1/2 teaspoon pure vanilla extract
– 1 tablespoon plain FAGE 0% Greek Yogurt (or for dairy-free version try non-dairy yogurt such as Amande)

Method

Combine ingredients and blend until smooth. Serve cold.

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.

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!

Mushroom-Parsley Soup November 4, 2011

A surprisingly refreshing mushroom soup. Accented by the flavors of fresh parsley, lemon, and cloves. I used 2 boxes Baby Bella and 1 box white mushrooms but any variety would work.

Mushroom-Parsley Soup
with black lentils and cloves

Yet another delicious soup to keep you warm this season! This recipe is an adaptation of this recipe from Jamie Oliver’s Member Recipes. Mushrooms, onions, and garlic are all wonderful immune-boosting foods. Parsley adds a refreshing complement to the flavors and a blast of immune-boosting vitamin C. Black lentils turn this soup from a tasty side dish to a filling meal, and are a remarkably good source of iron.

Ingredients
-3 10 oz boxes of mushrooms
-2 large onions
-1/2 cup dry black lentils
-1 cup chopped fresh parsley
-3 cloves garlic (crushed & chopped)
-1/2 tsp grated ginger (or thinly sliced)
-2 cups low-sodium vegetable broth
-2 cups water
– 1/4 tsp cloves
-4 tbsp whole wheat flour or almond powder
-2 tsp lemon juice
-2 tbsp olive oil (or canola)
-2 tsp fresh thyme leaves
-Pinch of salt and pepper to taste

Note: You will cook the lentils in a separate saucepan so have two pans ready.

Methods
1. In your smaller pan, add 1/2 cup dry black lentils and 2 cups water. Heat to boiling and then reduce to a simmer and cook for at least 20 minutes. The lentils will cook while you prepare the rest of your soup. Add more water (or vegetable broth) if needed.

2. Chop onions and add to large saucepan (deep enough to hold at least 5 cups of volume) along with olive oil and heat to medium-high heat. Stir frequently. Immediately chop and crush garlic and add to pan. Wash mushrooms (removing dirt with a damp clothe or paper towel) and cut into small pieces. Add to saucepan and stir frequently.

3. While mushrooms, garlic, and onions cook for several minutes, prepare remaining ingredients. Wash and chop parsley, ginger, and thyme. Add remaining soup ingredients and stir well. Add your cooked black lentils as well.

4. Using an immersion (hand) blender, blend soup lightly until it reaches a smooth consistency but still has some texture from the mushrooms.

5. Serve hot and garnish with fresh parsley. Delicious when served with crisp garlic bread. Enjoy!

Cinnamon Yogurt Scones September 28, 2011

An adaptation from a simple yogurt bread that I have been playing with, these “Yogurt Scones” make for a healthy alternative to the high-fat originals (scones are usually made with sour cream).

Cinnamon Yogurt Scones

Ingredients (measurements are approximate)
Yield 6 scones

-1 cup white whole wheat flour
-3/4 cup nonfat plain European or Greek Yogurt
-1/4 cup raisins (or a bit less)
-1/4 cup chopped walnuts
-2 tbsp ground flax seed
-1 tbsp baking soda
-1 pinch salt
-2/3  cup warm water

Topping

-Brown sugar

-Cinnamon
-Olive oil

Methods

Preheat oven to 400ºF. Mix ingredients in large bowl (except for topping ingredients). Lightly grease pan with olive oil or use wax paper to line glass pan. Portion out 6-7 servings and place on pan. Make a thumbprint in the middle of each scone and sprinkle on brown sugar and cinnamon (about a pinch of each). Add just a drop or two of olive oil on the top of each scone. Bake for 20 minutes.

Nutrition Highlights

High in calcium (from yogurt), low in fat (nonfat yogurt used), and good source of whole grains (whole wheat flour).

Spinach & Artichoke Breakfast September 20, 2011

Veggies & Eggs Served in a different style for this breakfast dish.

Spinach & Artichoke Breakfast

Total prep/cook time: 20 minutes

Ingredients

1 “cage-free” egg
3 cloves garlic, chopped finely
3/4 cup frozen chopped spinach (pesticide-free or organic if possible)
1/4 cup frozen bell pepper slices (or fresh)
1 tbsp olive oil
1/4 cup fat-free European style or Greek plain yogurt
4-5 Artichoke hearts
Less than 1/4 cup fresh grated Parmesan or Parmesan blend

Methods

Heat the olive oil and chopped garlic in a skillet on the stove top at medium-low heat. When the garlic begins to brown slightly add in any frozen ingredients (spinach, bell pepper). Stir frequently. Crack the egg into a small mixing bowl and use a fork or whisk to whisk until the yolk and white are well blended. Add egg to pan and continue to stir frequently, continuing to cook at medium-low heat. When egg begins to cook (turns from clear to white) add in yogurt and stir well. After about 2-3 minutes add artichokes and, finally, the Parmesan cheese. Enjoy hot. Pairs well with toasted whole wheat pita slices.

 

Walking the Walk: Meals to Live™ Shows Good Taste in Corporate Culture August 10, 2011

You would think I would be tired of eating our meals after so many lunches at the office but I have enjoyed them so much that I have been happy to "take my work home." These have been great for days when I am too rushed to cook.

On my first day at Meals to Live™ I asked my co-worker Vicky if she had tried any of the meals. “Oh definitely, I’ve tried all of them. We eat them here for lunch!” She wasn’t kidding. Vicky led me over to a large freezer full of Meals to Live™ frozen entrées. “You’re welcome to try them yourself. Are you here for lunch today?”

A company whose corporate office staff happily eats the products they sell–the idea seemed almost too perfect to be true. This was the first of many good impressions that Meals to Live™ has made on me this summer.

If you are a picky eater like me, you’ll never buy a product without a scan of the nutrition label. This was the main selling point that Cole Egger, Meals to Live™ Founder and CEO, made to me when he introduced me to the company’s concept and brand in March: labeling transparency. The nutrition facts are clear, simple, and require no serving size multiplication; What you see is what you get–and what you get is nutritionally excellent.

All of the products must meet the nutritional standards outlined by a registered dietitian. Registered Dietitian & Nutrition Expert Jennifer Neily, MS, RD, CSSD, LD also creates educational content for consumers including the Meals to Live™ free live webinar series and Nutrition Quick Tips videos. Since Meals to Live™ products are created especially to meet the nutritional needs of consumers with diabetes, the nutritional standards are based on the most up-to-date research and guidelines to work well for these needs. As a result, the meals tend to be high in protein and fiber, and low in fat and carbohydrates. Several of the meals are also gluten-free and are marked as such on the packaging.

Lunch today at the office: Meals to Live Spinach Omelet

Working as the Social Media Director, I research relevant nutrition articles to share with our online fans and followers. What I’ve found is that the dietary habits recommended for both individuals living with diabetes and for Type 2 diabetes prevention is really advice that all of us could stand to take. The diabetes-friendly diet is really simply an “eat better” diet. Reduce fried foods, saturated & trans fats, refined carbohydrates & excessive sugar and salt. Increase lean proteins, whole grains, heart-healthy mono- and polyunsaturated fats (such as found in nuts and fish), and eat a plentiful variety of fruits & veggies.  Meals to Live™ includes lean proteins, whole grains, & vegetables in portion controlled servings high in nutrients and ready in minutes. I’ve been impressed with their ability to stick to the professed mission with our products.

What sets these apart from other frozen meals? With no preservatives, no trans-fats, and a target audience with specific dietary needs in mind, Meals to Live™ also gets it right in my book with the reduced amount of sodium used compared to similar products. Frozen meals are often spiked with salt so I found it refreshing to find a brand with much healthier levels.

As I head back soon to Boston to finish my Master’s in Public Health, I will miss working at the Meals to Live™ office in Dallas. I view Meals to Live™ as a shining example of a company fostering a corporate environment consistent with its mission statement. Cole has really succeeded in creating a culture that makes productivity pleasant. Some of the first things I noticed were that my co-workers all had healthy-looking green plants by their desks, music was not only tolerated but encouraged, and Cole was diligent about thanking us for our work and letting us know that our efforts do not go unappreciated. I was even pleased to walk in one morning and see that the leftovers from an early morning meeting were whole-wheat mini bagels, a large platter of  fresh fruit, & low-fat cream cheese. Doughnuts & pastries would not have seemed fitting for a company created around the value of healthy eating.

I cannot tell you that I am unbiased in my opinions of this brand; I am. But you should also know that no one has asked me to write this post and these are, in fact, my real opinions. To Cole, Mike (both Mikes), Vicky, Christy, Jordynn, Betty, Jennifer, & Dev it has been a true pleasure getting to know you and work with you this summer! Keep up the good work. To the members of the Diabetes Online Community (DOC), thank you for letting me become part of your network of knowledge and support.

I could go on for hours writing about the fun I’ve had with Jennifer recording videos, the interesting things that I’ve learned, and the great people I’ve gotten to know but I will leave you with an answer to one final question: What’s my favorite Meals to Live™ meal? It’s a toss up between the White Chicken Burrito & the White Chicken Chile Relleno– I love them both.

Curious? See for yourself what we’ve been up to:
Web: www.mealstolive.com
Facebook: facebook.com/MealstoLive
Twitter: @MealstoLive

Healthiest Budget Foods May 31, 2011

Eating Well on a Budget: This whole-wheat seafood pasta combines a can of diced tomatoes, whole-wheat pasta, broiled sardines, olive oil, green onion, capers, spinach, garlic, and herbs all for only about $2/serving.

Looking for the healthiest, easy-to-make, inexpensive foods to find at your local store? Here are some highlights from The Food Project, an independent study I worked on during my last semester undergrad at Tufts University. I will feature recipes using many of the ingredients below throughout the summer. These are great picks for college students, busy parents, or anyone who wants to eat a healthy diet without paying more. The focus is on real food. You may get a bigger bag of “Food Snacks” for the same price as a bag of frozen veggies, but if you really look at the ingredients in the “food snacks” what exactly are you paying for? Most of the time it isn’t really food. Save your cash by not wasting it on lots of processed fillers, additives, and preservatives so you can spend more on the food that will actually do something for you (and taste great!).

Splurges for Busy Budget Shoppers
My favorite “splurge” item if your busy is a nice bottle of salsa. Not only are most salsas low in sodium and low or fat-free, they are packed with flavor and wonderful natural ingredients that give you a great nutritional boost. If you have the time and knowledge of how to make salsa from scratch go for it, but if not, this is one item that great  to buy pre-made  in a jar.  Another worth while splurge: Low-Sodium Vegetable Juice or (Fruit/Veggie Fusion Juice). If you are struggling to get in the rest of your daily vitamin needs and extra veggie servings a little bit of low-sodium veggie juice can go a long way. V8 also makes some good tasting fruit/veggie fusion juices. Look for varieties that do not contain corn syrup or added sugar.Walnuts & almonds: Although nuts tend to be expensive, numerous studies tell us that these are an extremely healthy part of a balanced diet in small servings when eaten regularly. Walnuts provide omega-3 fatty acids and almonds are rich in vitamin E. Both of these nuts provide the body with heart-healthy fats and protein as well as vitamins and minerals.

Click “more” or click HERE to see the healthy budget foods grocery list you are on the main blog page or can’t see the list below!

The Food Project May 11, 2011

How much do you spend on food in a day? In a week? A month? Think about the check last time you ate out at a restaurant. How often do you go out? How much do you think you spend on groceries for a typical week?

According to the U.S. Department of Labor 2009 survey of Consumer Expenditures, the average U.S. consumer spends about 12.4% of salary on food. For those with a large income, this can be quite a generous allowance. For others on a tight budget, food spending can be stressful and challenging.

My Challenge: Create a food plan that meets the U.S. Dietary Guideline standards using only $155/month (roughly 12.4% of minimum wage salary of $8/hour for one month working in Massachusetts 40 hours/week).

So far, I have managed to meet this budget, achieving nearly all of the daily values (DV) for vitamins, minerals, macro-nutrients (carbs, fat, protein) using a 3-day diet average analysis. Two minerals (potassium and iron) were less than 100% but above 90%.

The project continues. You can help if you are interested by taking a 5 minute survey to help me learn more about people’s food buying habits! You can find the survey here: WHAT DO YOU EAT?

Stay tuned for more info about the project!

Kale Chips April 28, 2011

Fresh, crisp, kale chips

I have been wanting to try this recipe for a while but thanks to Josh Kapelman bringing it up as we brainstormed for the recent TCS Healthy Week cooking demo I finally got the push to try it!

We followed a simple recipe from epicurious.com using basically two ingredients: kale & olive oil. Everyone LOVED them.

Kale is a nutritional powerhouse. Packed with vitamin K, vitamin A, and vitamin C, among others, this leafy green will give you a nutritional boost better than most supplements. It is listed as the top rated food on Whole Food’s Aggregate Nutrient Density Index based on its high level of nutrients per calorie.

Make Your Own Kale Chips
Recipe from epicurious.com

Ingredients
-Fresh kale
-Olive oil (1-2 teaspoons)
-Salt and pepper (sprinkle)
– Sesame seeds (optional)

Methods
Preheat oven to 250° and begin preparing kale. Rinse and dry fresh kale leaves and tear into small pieces (do not include the thick stems). Spread over baking tray with about 1 teaspoon olive oil and a sprinkle of salt and pepper. Bake for about 30 minutes or until chips have reached their desired crispness.  I like to sprinkle sesame seeds on top when they are just about done baking.