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Wednesday
Aug262015

Broccoli Carrot Apple Salad with Honey Toasted Walnuts

I thank my mom for addicting me to broccoli at a young age, as she did with my son Jake. When Jake went through a picky eating stage, broccoli was one of the six foods he would eat! My mom's method is stir-frying the broccoli for a few minutes and then steaming for a few more. They transform into a vibrant rich green, crispy but tender enough to chew easily. To this day I love all broccoli, whether it's mom's way, roasted, pan-fried, or even my mother-in-law's technique of oversteaming until the stalks turn mushy and grey-green. I also store several bags of frozen broccoli in case I forget to buy fresh or fresh is too expensive.

This summer, I've fallen in love with a broccoli salad dish that incorporates honey toasted walnuts. I heat some olive oil and honey in a pan on medium-high heat and add 1/2 cup chopped walnuts, stirring the mixture until the sauce thickens and the walnuts brown. I then blanch broccoli florets for a few minutes until just tender. After cooling them, they get tossed into a bowl with shaved carrots, diced apples and the toasted walnuts. In this version I dressed the salad with Vegenaise but you can use any favorite salad dressing. The crisp, rich honeyed walnuts taste amazing and are the real star of the dish! Those nuggets blended with crunchy apples and carrots covered in a creamy mayo make this a wow recipe. 

 

I've returned the favor to my mom and now made her an addict to MY broccoli salad ๐Ÿ˜„

Saturday
Aug082015

Healthy Cooking Tips for Summer Meals

I love the foods and meals special to summer, like juicy sweet fruits, corn, cucumbers, whole grain salads, grilled vegetables and of course ice cream! I sought the advice of Julie Hersey, MS, RD, LDN, the nutritionist for Stop & Shop New England for summer cooking tips, since she has ready access to Stop & Shop's Buy Local program that incorporates a wide variety of produce from New England farms. Below she shares some great ideas, and further down check out a dish I made, Sweet and Sour Pineapple Tofu, inspired by a recipe I found in Stop & Shop's Savory Magazine (free to customers!).

Q: In the summer, do you find that your eating habits or types of meals change? If so, how?

A: With the abundant summer harvest I reach for more fresh fruits, veggies and herbs. Not only do they keep me feeling light and energized but naturally hydrated from the inside out. I add fresh berries to my Greek yogurt, mix grilled veggies into salad or quinoa at lunch and snack on stone fruit like cherries and nectarines. For the beach I pack belly-friendly snacks like watermelon, grapes, cheese, and almonds. We love to spend time outside and that means more grilling. When the coals are lit, it's the perfect chance to cook up any veggie that I have like squash, peppers, onions, mushrooms, corn and even potatoes.

It is not likely you will find me without a reusable water bottle in hand. In the summer, I infuse my water with sliced citrus and herbs. My favorite is a few mint leaves and a slice of lemon.   

Q: What are some of your favorite summer ingredients to cook with?

A: I was fortunate enough to spend summers on Cape Cod as a child. So this time of year I can’t get enough fresh seafood. Shrimp cocktail, grilled scallops, steamed clams or foil pouches of fish filets on the grill. When I am in a hurry I reach for salt-free seasoning blends to add bold flavor. Otherwise I keep flavors light and simple using fresh garlic, lemon slices, parsley or basil. Try your favorite seafood in this recipe for a one-pouch meal on the grill.

Q: On very hot days when you don't want to turn on the stove or oven, what are some ideas for a quick nutritious meal? 

A: For breakfast I make overnight oats or a fruit and yogurt parfait with plain Greek yogurt, fresh mixed berries, chia seeds and chopped walnuts.

For filling weekday lunches I make double batches of bean salads. Beans keep me feeling satisfied without feeling stuffed. They also help me avoid the mid-afternoon crash. I alternate between a Mediterranean and Mexican version. The Mediterranean version has chickpeas, red onion, cucumber, red bell pepper and feta cheese, and a Mexican version has black beans, green pepper, cherry tomatoes, cilantro and avocado. For similar flavors try this Tomato, Avocado, Black Bean Salad.

A perfect way to beat the heat is with a gazpacho, or chilled Spanish soup. The recipes from our June/July issue of our Savory magazine feature three colorful recipes that pack in servings of raw veggies. Try this Green Gazpacho with Avocado & Shrimp!

Q: There are a lot of BBQs and summer parties to attend. What is your favorite healthful dish to share when attending these?

A: You’re sure to please any crowd with a lighter version of traditional potato or pasta salad. For more volume and nutrition, mix non-starchy veggies (leafy greens, tomatoes, onions, peppers) into homemade or prepared starchy sides. Also try using plain Greek yogurt as a lighter base for a mayonnaise dressing. The recipe below for Green Bean & Potato Salad can be served alongside almost any choice of grilled protein. Click on the image to see the full recipe:

I especially love Julie's last tip of mixing non-starchy vegetables with starches, to cut the calorie content and add more nutrients! Below is my vegetarian twist on a recipe in Savory magazine that originally used meatballs. Instead I used tofu to create Sweet and Sour Pineapple Tofu with Bell Peppers. I took extra firm tofu and drained it well to release excess water. After chopping the tofu into cubes, I stir-fried it for a few minutes on medium-high heat with some olive oil to brown, then added a sauce of 2 T ketchup, 2.5 T soy sauce, and 2 T rice wine vinegar. After the sauce was incorporated with the tofu, I added pineapple chunks (you can use fresh or canned) and cooked rice, although below you'll see Israeli couscous because I ran out of rice! There are also stir-fried strips of bell pepper for more nutrients and crunch. It's really easy and delicious and not a lot of cook time over a hot stove.

…AND it tastes great as reheated leftovers!

Disclosure: I received Stop & Shop gift cards to purchase ingredients to facilitate this post. The thoughts and opinions expressed are my own.

Sunday
Jul262015

Quick and Easy Peanut Udon Noodle Salad

Udon is a satisfyingly chewy Asian wheat noodle with a neutral flavor that pairs nicely with any sauce, and tastes great hot or cold. I adore the thick chewy udon that you find in Japanese soups, but the kind of udon I made below were thinner so they cooked in just 4 minutes. I had extra packages of udon sitting in the back of my food pantry from when I'd stocked up at Ocean State Job Lot (who knew this place had so many fancy but cheap food finds?).

I came up with a super easy recipe of udon noodle salad by adding a shaved carrot and diced English cucumber to the cooked udon. For a sauce, I melted 1/3 cup crunchy peanut butter in the microwave for 30 seconds, then stirred in 1/4 cup soy sauce, 2 tablespoons rice wine vinegar, 2 tablespoons honey and a tablespoon of sesame oil. It's topped with hemp seeds, which lately I've been sprinkling on everything from yogurt to cottage cheese to vegetables. 

A side note on hemp seeds if you're not familiar: They're higher in protein than chia and flax seeds and contain all nine essential amino acids, but they're lower in fiber and beneficial anti-inflammatory omega-3s. However they're still a great source of omega-3s and have a more interesting nutty flavor than the neutral-tasting chia or flax. I sprinkle different seeds on different dishes to get all of their unique health benefits!