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Entries in vegan (10)

Saturday
Nov082014

Roasted Beet and Butternut Squash Salad with Maple Vinaigrette

This fall the temperatures have been pretty mild. Usually I'm in full swing with baking and simmering by the end of October but so far I've used the crock pot only once and baked twice. When I saw a recipe on MyFitnessPal (who knew this site featured some great recipes?) for a Roasted Fall Vegetable Salad, I knew it would fit well for a mellow autumn day. Warm, roasted seasonal vegetables and a fall fruit atop refreshing salad greens. I've never roasted beets beforewow they were so delicious (just a little messy dealing with all the red beet juice when chopping it up). My only changes to the recipe were leaving out the raisins and orange zest, and changing the pecans to walnuts. I also used regular black chia seeds instead of white (the nutritional value is the same by the way).

Honestly, I wasn't expecting the salad to taste as amazing as it was. 

The crunch of the walnuts and chia seeds contrasted the soft roasted rich vegetables, and the maple cinnamon dressing was suprisingly light and not too sweet. The crispy pear complemented the flavors of the entire salad. Yum!

It was such a refreshing, satisfying salad with so many memorable flavors that I actually closed my eyes to better focus on them. Try out this salad if you're practicing mindful eating strategies: chewing slowly and thoroughly, noticing how the flavors blend and evolve the more you chew each bite, and feeling gratitude for such a wonderful meal.

Thursday
Jun262014

Sautéed Purple Swiss Chard with Sweet Potatoes and Dried Fruit

Introducing Alexa, my new recipe contributor!I can't say how thrilled I am that my niece Alexa is cooking up a storm. She already contributed a simple delicious recipe last year Chocolate Banana Ice Cream that I have made endless times and been encouraging all of my patients to make! I had to share this new one that she said she'd whipped up for lunch one day. Is it normal to drool over vegetables?? I've been doing that a lot lately and this recipe is no exception. I signed up for a CSA this summer and received my first batch yesterday with a bunch of beautiful purple Swiss chard. Swiss chard is a nutrition superstar, ranking 3rd in a recent study of "41 powerhouse fruits and vegetables" featured in The Washington Post. Can't wait to put these greens to good use with Alexa's recipe! Feel free to substitute other greens and your favorite dried fruits...they'll all work wonderfully here. You can also add nuts or seeds to boost the protein and nutrient content.

Sautéed Purple Swiss Chard with Baked Sweet Potatoes and Raisins

Ingredients

2 bunches Swiss chard, washed thoroughly, dried, and chopped (4-5 heaping cups after chopped)

1 medium onion, diced

1/2 cup raisins

1 T olive oil

2 medium sized sweet potatoes

Directions 

  1. Preheat oven to 350 F. Bake sweet potatoes for 45 min to 1 hour, depending on size, until tender (or use a knife to create a few slits in potatoes and microwave for 6-7 minutes on high). Cool potatoes, remove the skin, and chop into small chunks.
  2. In a pan on medium heat, add oil. Add the diced onion and cook until translucent.
  3. Add raisins and chopped Swiss chard to the onions. Saute one minute and then turn heat to low as the leaves will wilt very quickly.
  4. Toss in sweet potatoes and serve! 

Thursday
Aug152013

Healthy New Snack? The Wave Bar

I love trying new food products, especially when they conveniently arrive at my front door! Rick Guarnaccia, the CEO (Chief "Everything" Officer) of Natural G Foods, sent over his new Wave Bars for my two cents. It's a soft granola bar made with a bunch of fruits and vegetables including apples, pumpkin, carrots, broccoli, kale, beets, strawberries, raspberries and blueberries. The sweeteners are date paste, tapioca syrup and agave. It also contains rolled oats and seeds (sunflower, pumpkin, flax). One bar has 170 calories, 7 grams fat, 20 mg sodium, 3 grams fiber, 3 grams protein, 9 grams sugar, and 430 mg of healthful omega-3 fats (from the flaxseeds).

Before the birth of Wave Bar, Rick and his wife Monica had baked a bar similar to this one for their three daughters. Like many parents, they wanted their kids to eat more fruits and vegetables, and this snack seemed the perfect conception. With all the different fruits and veggies in the Wave Bar that are listed first among the ingredients, I was surprised the bar contained only 1/2 serving of fruit and 1/2 serving vegetables. But after all it is a snack size bar and what I appreciate about real fruit bars is that kids become familiar with the natural tart flavors, so that ideally eating whole fruits and vegetables will be more accepted.

So I gave a thumbs-up for the product's nutritional profile with no artificial colors or flavors and that the company is a start-up by parents trying to improve kids' nutrition. Bigger question, how was the taste? Chewy, tangy and mildly sweet. I loved the richness from the seeds. Unfortunately my son is still, shall we say, selective about fruits and vegetables so he took one whiff and refused the bar. But I enjoyed the natural flavors of the various fruits (couldn't detect the broccoli or kale!) and that it was very satisfying. It would be great as part of a breakfast on-the-go or for a late afternoon snack. As for my son, maybe I'll try covering it in melted dark chocolate.

For more info, check out the Wave Bar website and Facebook page! They're not available in Massachusetts yet but you can find them on Amazon.com.

Disclosure: I received food samples but no monetary compensation for my honest review of this product.