Here's the Dish

healthy ANDI licious

Creative Kale Salad February 1, 2012

Kale Salad with Creamy Low-fat Homemade Dressing & Naan Croutons

Creative Kale Salad
with homemade Caesar-style dressing & Naan croutons

Ingredients
Serves 2

-1 bunch fresh kale leaves
-1 slice whole wheat naan bread (or any whole wheat bread you have around)

Dressing
-1/3 cup low-fat plain Greek or European style yogurt
-2 tsp Teriyaki marinade (or Worcestshire Sauce)
-1 tsp anchovy fillets
– 2 minced garlic cloves
-juice from 1/2 lemon
-dash of ground black pepper
-thin shavings of aged Parmesan cheese to taste (about 2 tbsp)
-dash of ground cloves (optional)
-1 tsp olive oil

Method

1) Thoroughly wash kale leaves and dry. Combine garlic, anchovies, cheese, and olive oil and grind together or combine all ingredients and blend. I used a hand blender to mix all ingredients well.

2) Take a piece of whole wheat bread (I used Naan) and toast until crisp, either using your toaster oven or by baking at 375°F for about 15 minutes (check frequently). You can add your favorite herbs or spices to the bread, along with a light coating of olive oils for a flavored crouton.

3) Toss homemade dressing with kale laves and top with your crunch homemade croutons.

 

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.

 

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).

 

Healthy, Simple Mango Lassi March 5, 2011

Healthy, Easy, Mango Lassi

Mango Lassi Recipe

I was inspired by dining out at some local Indian restaurants recently to try making my own Mango Lassi. The restaurant version I treat as more of a dessert but I came up with a simplified recipe to make at home without added sugars but without lacking taste.  For an incredibly easy, healthy, and delicious take on this traditional Indian yogurt smoothie I like to stick to three ingredients:

1) Non-fat plain yogurt (my favorites are FAGE 0% or Trader Joe’s European Style Organic Plain Nonfat)
2) Mango– fresh or frozen
3) Very ripe banana (optional but this is a great way to add natural sweetness and an extra smooth texture)

Methods

Place about 3/4 cup yogurt and whole banana first in the blender then place about 1/2 cup frozen mango chunks or 3/4 cup fresh mango. Blend until smooth.

It’s that simple. Really.

 

Nutrition highlights
This recipe is is fat-free (if you stick to fat-free yogurt), a good source of potassium and protein and rich in calcium and vitamin A.