Here's the Dish

healthy ANDI licious

Carrot Cinnamon Smoothie January 22, 2012

Carrots Smoothie- topped with Cinnamon & Ground Flax

Carrot Cinnamon Smoothie
with Strawberry & Mango

Ingredients
Serves 2

-4 oz 100% carrot juice
-3 large frozen organic strawberries
-1 fresh banana
-1/2 cup almond milk
-1/2 cup frozen mango chunks
-1/2 tsp cinnamon
-dash of turmeric

Garnish
-dash of cinnamon
-pinch of ground flaxseed
-a few carrot shreds (optional)

Method

1) Blend until smooth.

2) Top with ground cinnamon and ground flaxseed.

Nutrition Highlights: This smoothie is high in Vitamin A. Carrot juice is lower in sugars than many fruit juices and is used as an accent to the fruit and calcium-containing almond milk. Cinnamon and turmeric have valuable anti-inflammatory properties, adding to the health value of this smoothie without tarnishing the refreshing taste. Turmeric pairs well with sweet and tangy mango and cinnamon pairs well with the the radiant carrot flavor.

 

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.

 

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.

 

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!

 

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)