April 8, 2012

Coconut-Almond Macaroons

There are some HUGE things happening around here.

But today, I’ll keep it short and sweet.

As long as you promise to stay tuned in the coming week.

Deal?

Deal.

These delicious little bites are traditionally made for dessert, although the crumbs on my keyboard this Sunday morning made me wonder why anyone would want to wait that long if they didn’t have to.

From a health perspective, these baby macaroons are actually better for you than any pastry or muffin recipe I know of {let alone any cereal and most oatmeal dishes}, as they are made without added sugar, flour, or dairy. In other words, the perfect little accompaniment to brunch or a a sweet morning treat, without an ounce of guilt.

Just make them, you won’t be sorry.

Coconut-Almond Macaroons:

4 cups shredded coconut

1/2 cup slivered almonds, chopped finely

4 egg whites

1/4 cup honey

3 tablespoons coconut oil

2 teaspoons vanilla extract

1 teaspoon sea salt

Directions:

1. Preheat oven to 350. Line 2 baking sheets with parchment paper or spray with olive oil.

2. In a bowl, whisk egg whites and honey together first. Add the coconut, coconut oil, chopped slivered almonds, vanilla and sea salt and stir to combine.

3. Form small balls with your hands, squeezing out any excess liquid. Space out on a baking sheet:

4. Bake for 22-25 minutes or until golden brown.

Store in a tupperware container on the counter for up to 3 days, or in the fridge for up to 5 days.

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March 28, 2012

Curried Pea Soup

A short post this morning to share one of the easiest soups I have ever made, just in time for spring.

Ingredient list population: 2.

Peas + Leek (or onion)

Add some water or broth and some spice, and you are done.

Told you.

Fresh peas will soon be abound and will give loads more flavor, but frozen peas also work great if you are short on time.

Curried Pea Soup

Ingredients:

4 cups fresh or frozen peas

1 leek or onion, sliced

1 tablespoon curry powder + 1 tablespoon garam masala powder

Directions:

1. If using a leek, cut away the root and dark green dense stem. Slice the white and light green parts into tubes. Rinse in a colander and drain. In a soup pot, heat a quarter sized amount of olive oil and let it warm over medium heat. Add the leek or onion and saute until they become fragrant.

2. Add peas and 2 cups of water or broth, and cover with lid for 5 min until the peas are cooked through.

3. Season with the curry, garam masala, sea salt and pepper to your liking. I used double what I listed in the ingredients for an extra kick, and it turned out great. Don’t be afraid of your spices!

4. Let cool and blend with a immersion blender, food processor or blender.

Other variations: adding potatoes or cauliflower in the water/broth before you add the peas will give you a heavier, heartier soup. Cook until the cauliflower or potatoes are almost done, add the peas and cook for 5 more minutes.

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March 21, 2012

Falafel Salad with Cucumber-Dill Dressing

Maybe it’s the Mediterranean streak in my blood, but I am quite certain that I could eat a Greek salad every night of the week and be a very happy girl.

Or, any Greek food for that matter.

(Which is what I’ve been doing lately, if you really want to know).

And then, one day, that wasn’t enough.

Not quantity, necessarily.

But more of my favorite Greek dishes in one place, without all the fillers and stuff I don’t care about. Pita bread and garlic breath hummus, that’s you.

So there you have it. A twist on the old classics: greek salad, falafel and tzatziki, all in one glorious place.  And you don’t even have to be a high maintenance restaurant orderer- it’s easy to do at home, fresh, healthy, and creates the perfect leftovers for lunch. As if you need any other reason than the fact that it tastes amazing.

Falafel Patties

Ingredients:

1 can garbanzo beans

2 small zucchinis, shredded

3 tablespoons fresh parsley

1 tablespoon lemon juice

2 teaspoons cumin

2 cloves garlic

2 teaspoons sesame seeds or tahini (optional)

sea salt + pepper

Other great ingredients to add: shredded carrots, onion or more spices (garam masala, thyme or curry powder).

Directions:

1. Preheat oven to 385. Add all ingredients to a blender or food processor with a bit of water if needed and blend together.

2. Scoop the falafel batter with a 1 TB measuring spoon, and space evenly on a lightly oiled or sprayed baking sheet. You can also fry them on the stove top if you like a bit more crisp:

3. Bake for 15-20 min, then flip and cook another 10-15 min until they brown evenly.

Cucumber-Dill Yogurt Dressing:

Ingredients:

1 cup organic whole milk greek yogurt

1 cucumber, seeds scooped out and sliced thinly

1 tablespoons dried dill

1 tablespoon chopped fresh mint

1 teaspoon lemon juice

1 clove garlic, chopped

sea salt + pepper

Directions: Combine all ingredients in a bowl and stir together. Great as a dressing or side dish.

Chop romaine lettuce and add baby tomatoes or chopped bell peppers. Add the falafel patties and top with the cucumber-dill dressing:

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March 8, 2012

Sweet, Slow Roasted Tomatoes

I’ll admit it first, before you read another word.

This is not a quick recipe, although it’s twice as easy {meaning it could almost be considered not even a recipe, it’s so simple}. And versatile.

Well, they are worth it, any way you frame it.

Sweet, slow roasted tomatoes.

Sun-dried tomatoes. Warm tomatoes.

It’s fitting, really. I don’t know about you, but tomatoes mean warmth to me- the warm summer sun on my face, my toes, my shoulders. Sitting on our sun porch in Rome, popping them into my mouth as I watched all the Italian ladies scowl in their head-to-toe black fashion, the hanging laundry fluttering in the wind and the peppered and fast Italian conversations of our neighbors next door floating about. Being small, eating tomato sandwiches on toast- always with a sprinkle of salt, Mom said {just like her mom taught her}, before our summer bike rides, picnics or beach days. And now, the smoky smell of heirlooms from the farmers market, waiting for their starring moment in my own summer gazpacho recipe.

Heavenly.

And yet, it’s March.

Can you blame me?

At least we can pretend in the meantime. It’s time to turn those poor-excuses-for-tomatoes in the grocery stores into something better, something warmer and sweeter-like summer itself. Just to pump us up, like a practice round. Just so we can be really ready when it comes {repeat in head, over and over}.

All you need are baby tomatoes, olive oil, sea salt and an low heated oven. And maybe a little lazy weekend day.

Ingredients:

Recipe adapted from My Father’s Daughter:

Baby grape or cherry tomatoes (I used 1 large carton, but wished I did 2-3)
Extra virgin olive oil
sea salt

Directions:

1. Preheat oven to 325. Wash tomatoes and pat dry. Add tomatoes to a heavy baking sheet. Drizzle with olive oil and toss to coat each tomato with your hands. Sprinkle with sea salt.

3. Roast for 3-5 hrs. You can set the timer, run your errands, do whatever you need to do and come back to them later in the day without much work.

4. Add to a bowl and mash a bit with a fork for more of a sauce consistency, or keep whole.

These slow roasted baby bites are perfect in so many ways- on top of your turkey burgers or cheeses as a tapenade, mixed into a stir-fry, a garnish for twice baked potatoes, a sauce for spaghetti squash or pasta, to add depth in soups {decadent tomato soup anyone?}, as a twist in your pesto, or my personal favorite, alone and right out of the fridge. If you make a big batch, you can freeze them in smaller containers or by using the ice cube tray method like your pesto cubes.

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March 1, 2012

Let’s get real. 14 best freezer & pantry meals for busy people:

Let me preface this post with the fact that I LOVE fresh food {as if that is not obvious}.

I really would prefer it, hands down, to any prepared or frozen foods for so many reasons- for the taste, experience, ambiance, and better nutrition in some cases.

But, let’s be real.

Sometimes, that is not always practical.

Even for me. The healthy food blog writer.

But, being busy doesn’t have to mean that you need to rely on fast food, delivery pizzas or frozen meals with millions of ingredients and preservatives. Yes, even if they are low calorie and brag about how healthy and “lean” they are on the front.

People. There is a better way.

Even if you are short on time.

You all  know by now that I think the listed ingredients are the most important thing to look at, especially on packaged food. Can you recognize all of them? Does it sound like something you could make yourself if you tried? Is the list relatively short?

If you can’t pronounce or recognize the ingredients, how do you think your body does?

How do you think you’ll start to feel if those foods are staples more often than you’d like to admit?

Exactly.

Not worth it.

With those guidelines in mind, here are my picks for better food, fast. Not the other way around.

Sarah’s Top Freezer Food Picks:

1. Ezekiel Sprouted Corn Tortillas:

Why: Sprouted forms of all grains are easier to digest and not inflammatory like many other grains/grain products are. Corn is naturally gluten-free and a good change-up for people who can eat wheat, but probably over-consume it anyways. Please, please get your corn and corn products always organic to avoid GMO’s.

What you can make: gourmet quesadillas (see my recipe here), healthy taco night, enchiladas or homemade corn chips.

2. Ezekiel Sprouted Grain Bread:

Why: Same as above, nutritionally speaking. Ezekiel sprouted grain bread has sprouted legumes as sprouted grains, giving it a nice dense texture and nutrient dense profile. Tip: it’s much better toasted than not. Find in the freezer section of the grocery store, and keep it in yours until you’re ready to use it.

What you can make: Grilled panini’s and sandwiches, toast with eggs, or a PB+ banana+ or AB+ raw honey for sweet toast.

3. Frozen Vegetables:

Why: Just as nutritious as fresh because the veggies are often frozen right after they are picked.

What you can make: You can boil, roast, steam or saute any frozen veggies with garlic, olive oil, sea salt and pepper for a easy dish, or do a stir fry (with or without meat) and cover with tomato sauce. I love roasted green -beans you can’t even tell they were frozen after they are cooked and caramelized on the hot pan.

4. Applegate Farms Organic Italian Chicken & Turkey Sausage, Roasted Red Pepper Chicken Sausage, Chicken-Apple Sausage,  Organic Turkey Burgers & Wellshire Apple-Chicken Patties:

Why: All organic, clean meat in a convenient pre-cooked packaged. Delicious flavors and nothing weird in the ingredients (nitrates, preservatives, etc).

What you can make: These are perfect for slicing and sauteing plain, adding to soups, quinoa/ whole grain dishes, omelettes, or in stir fry’s. The turkey burgers would be great on their own or with some Ezekiel toast, avocado, tomato, lettuce and mustard or other clean condiments.

5. Blake’s Sheppard’s Pie:

Why:  A great, healthy 1 pot (ah hem, 1 box) comfort food meal. It’s like a pot pie without the flour and wheat component. The ingredients are all real, pronouncable and good foods without weird oils, thickeners or additives. The ingredients listed contain: mashed potatoes, organic ground beef and veggies.

What you can make: Dinner or lunch on the go.

6. Organic Bistro: Wild Salmon & Rosemary, Orange & Cranberry Brown Rice Pilaf or Asian Style Coconut Lemongrass Organic Chicken with Brown Rice:

Why: Another healthy 1 box meal. The salmon is wild, the chicken is organic, and the rice is brown, without processed sauces.

What you can make: Dinner or lunch on the go.

7. Nature’s Highlights Brown Rice Pizza Crust:

Why: With 2 ingredients and free of gluten and wheat, this is a great alternative to a regular pizza crust. It has a great, crunchy thin texture so you can have your pizza without feeling weighed down.

What to do with it: Homemade pizzas or appetizer flat breads. Add veggies, meat and whatever good cheese you like, or keep it simple.

8. Essential Baking Co Pizza Dough:

Why: With only 3 old world ingredients, this is the right way to do a pizza night. See ya Dominos. Perfect for kids!

What to do with it: Homemade pizzas, flat breads or calzones.

Sarah’s Top Pantry Food Picks:

1. Clean tomato Sauce: Trader Giatto’s Puttenesca or Arribiata Sauce;  Montebello Tomato Basil Sauce:

Why: No added sugars, preservatives or weird oils.

What you can make: Add over a stir fry, over chicken & fish, spaghetti squash or with sprouted grain pasta.

2. Amy’s Soups:

Why: This is the only canned soup that I have seen without a lot of.. ah hem.. crap. Stick to the ones without tofu for the healthiest choices.

What you can make: By itself, or part of a soup + sandwich or soup +salad combo for lunch or dinner.

3. Kitchens of India: Black Gram Lentils Curry or Mashed Vegetable Curry:

Why: Very few ingredients, and all relatively clean for a packaged food (minus the sunflower oil).

What you can make: Heat and serve over greens for a warm salad, over roasted veggies or brown rice or by itself for lunch or dinner on the go.

4. Salsa: Muir Glen, Amy’s or fresh pico de gallo:

Why: Clean ingredients with a little flavor kick to keep things fresh.

What you can make:  Salsa is a perfect accompaniment to Mexican nights, or an easy topping for fish or chicken.

5. Quinoa or Brown Rice: (ideally pre-sprouted like the True Roots brand):

Why: These are both true whole grains, both gluten and wheat free, warming and filling. If you can find the pre-sprouted kind, the cooking time is less, and nutrients are more. If not, you should try to sprout yourself before consuming, ideally.

What you can make: Pair with red or black beans and Cajun spices, sausages, a stir fry, with grated parm cheese and veggies mixed in, or with coconut oil, cinnamon, apples/pears/raisins and walnuts for a delicious morning bowl of goodness.

6. Canned, troll caught wild tuna:

Why: No refrigeration required but adds some great substance to your meals.

What you can make: mixed with olive oil + Dijon on slice of Ezekiel bread, mixed with curry powder, red grapes and celery for a tuna deli salad,  or on green salads (french style) with green beans, olives, capers and tomatoes.

All foods found at Whole Foods, PCC and Trader Joes, which are great places for busy people to find good stuff without spending hours trying to find a cleaner brand. Just my 2 cents.

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February 24, 2012

{healthy} chocolate ice cream

 

Life without a little chocolate is just not worth living.

Soulful and deep. Enveloping. Uplifting.

And healthy?

Yes.

But, before you dive head first into the bucket of Snickers and swimming in Starbucks Mocha’s for all of the health benefits, let’s talk this through.

True chocolate nibs from the cocoa bean are an ancient food, and very nutrient dense to say the least. Calcium, copper, magnesium, potassium, zinc, and intense flavanoids are plentiful.

However, because most of our tastebuds are dulled with so much salt, sugar and boosted flavor chemicals with the rest of our {processed} food and drink intake, the chocolate that we are most familiar with has been with the addition of intense doses of milk & sugar.

Which is great. And I love it too sometimes. Don’t get me wrong.

But, I wouldn’t eat it everyday or even a few times a week. That takes the joy & richness out of the experience of eating it.

And, it can wreck havoc on your energy, sleep and condition your body in a way that you crave and need sugar everyday. And there is no fun in that.

So, a solution to get the benefits of chocolate without any of the downfalls?

Oh.

So glad you asked.

Healthy chocolate ice cream is here. With just enough soul and chocolate flavor to deeply satisfy, without any added sugars, milk products or guilt {in case you ever had that in the first place}. In other words, a perfect weekday {or any day} treat.

{healthy} chocolate ice cream:

Ingredients:
1 banana
1/2 avocado
2 tsp unsweetened cocoa powder
ice
 
Directions:
Add banana, cocoa powder and avocado in a blender with a few splashes of water. Blend. Add 2 handfuls of ice.
Serve immediately or stick in the freezer for 1-2 hrs for a frozen chocolate treat.
 
Optional to add natural peanut butter, coconut milk or cinnamon for variety & heavier consistency.

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February 16, 2012

Turkey Burgers on Portabello Mushroom Buns

Oh my.

A little on the adverturous side for you classic burger + bun people, but there is nothing not to love about this upgraded combo, using portabello mushrooms instead of bread for the burger buns.

Don’t get me wrong, great bread & buns {insert dirty joke here} can be a good thing from time to time, although to be honest,  I don’t eat it personally very much these days. As a staple, finding a better substitute is a great way to go, especially if you want to feel better after you eat it (the perk of all cleaner, healthier food). This style of burger eating may bring it back to the healthy weekday meal it can be- with a few Sarah tweaks, of course.

So, what are the keys to a “healthy” burger? First, make sure your meat is organic or at least natural. I can’t stress how important this is with all meat and dairy products. You pay a little bit more for what you are not getting, to say the least. Instead of bread crumbs to bind the burgers together, organic goat cheese does the job with a bit more moisture and flavor. The tomato sauce and basil gives a extra little punch. And then, there’s the mushrooms. Even for the non-mushroom fans out there, portabello’s are worth a try. Their flavor is much more mild than white or crimini mushrooms. Or, you can stick with some good bun options and still have a great meal (works well for families).

A perfect meal, in other words, no matter your preference.

Ingredients

Recipe adapted from a Multiply Delicious original:

Portabello Mushrooms (8 for 4 full burgers or 8 open faced burgers)

Sarah’s turkey burgers:

1 lb organic ground turkey

1 16 oz can tomato sauce

2 oz organic goat cheese (or 2 eggs if you are dairy free)

fresh basil- I used about 3-4 TB, chopped

sea salt & pepper

Directions:

1. Wash and de-stem the mushrooms. Wipe clean with a  paper towel, rub with olive oil and bake at 375 until done (30 mins). In the meantime, combine the turkey, tomato sauce, basil, goat cheese, sea salt & pepper in a large mixing bowl. Wash hands thouroughly then mix together well with your hands.

2. Spread foil on a few baking sheets. Form into burgers- a few larger ones, or multiple small ones (my fav). Place on the baking sheets and bake at 375 until cooked through (25 min approx).

If you go the mini burger route, you can also use regular sized white or cremini mushrooms to make perfect appetizer size bites with toothpicks through the middle.

Serve with sliced avocado and my roasted red pepper harissa & homemade sweet potato or regular fries.

Throw a basic green salad in there and you’ve got yourself a nice looking {and tasting} dinner!

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