November 18, 2011

Thanksgiving Thoughts {and Recipes}

Thanksgiving.

Let’s talk about it. And the approaching holiday season as well.

For most, Thanksgiving marks the time of the year where people let themselves go. The 5-7 lb creep as the year comes to an end.  For some, even the anticipation of holidays coming makes them go off the deep end with their food, workouts and health in general.

People freak out because holidays mean food, and lots of it.  While the dieters and calorie counters out there get sent into a tailspin over the “heaviness” or high calorie count of holiday food, I actually think that traditional holiday food is a great thing. I love this time of year, especially Thanksgiving (weird, right? I love food if it’s not obvious). Most Thanksgiving food is  nutrient dense, real food that has been around longer than we have. Turkey, mashed potatoes, root vegetables, cranberries  & pumpkin for the pie? All seems real to me (same goes for your body when you digest it- it can actually recognize it and use it as energy).

So, enjoy it.

Every last bite.

And then, {after leftovers of course}…..be done with it.

I’ll give you a tip here. Just because it’s holiday season, doesn’t mean that every day from Thanksgiving through New Years is a holiday.

But most of us treat it like so. Just like the rest of the year, there is room for all the things you love and enjoy- baked goods, pies and desserts, wine and your special Starbucks drink. Just not every day, multiple times a day. Then, they are no longer “treats” but necessities to make it through the day.

Enjoy your food and savor it.  Don’t beat yourself up about it.

Pick the treats that you love and and savor those too. Don’t beat yourself up about those either. Just enjoy it.

But, a word to the wise- don’t get in the routine of having whatever you want, at whatever time, because it’s this time of year or because there is more of it around, because that will always be the case. As helpful as it would be for all of that stuff to disappear, its just not going to happen. So learn how to navigate it instead.

And, in more occasions than we probably care to admit, the real treat can be not having the dessert. Especially if you don’t care about it.

And let’s not forget that holiday season is not all about the sugar and flour based foods and alcohol, although some people easily forget that.  Some of the best veggie dishes I know of are in season this time of year, so it is possible to still eat great, healthy food that makes you feel good the next day too.

In honor of the upcoming Thanksgiving week, I thought I’d share my 2 favorite side dishes- Golden Crusted Brussel Sprouts & Nutmeg Spiked Delicata Squash. I can’t get enough of either one of these at the moment.

Here’s to a happy & healthy Thanksgiving..and whole holiday season ahead!

Golden Crusted Brussel Sprouts with Shallots & Rosemary Recipe:

Golden Crusted Brussel Sprouts with Shallots & Rosemary

Ingredients:

Brussel Sprouts

1-2 Shallots (optional)

Rosemary

Sea salt + pepper

Parmesean cheese (optional)

1. Wash and trim ends off brussel sprouts. Slice in half. Remove skins from shallots and slice into crescents.

2. Add brussel sprouts to a large bowl. Drizzle with olive oil and toss with rosemary, sea salt and pepper and toss to coat completely.

3. Heat olive oil in a large skillet and turn to medium heat, not too hot. Place brussels cut side down on skillet and cover to cook for a 5 min or until they begin to soften.

4. Uncover pan, turn the heat up, and let the cut side turn a golden brown. Then, add your shallots and toss around.

5. Serve hot with a fresh grating of parmesean cheese.

recipe adapted from Heidi Swanson

Nutmeg Spiked Delicata Squash Recipe:

Nutmeg Spiked Delicata Squash

Ingredients:

1-2 delicata squash

oragnic, extra virgin, unrefined coconut oil

nutmeg

sea salt

Directions:

1. Heat oven to 400. Cut off ends of squash. Stand up on cutting board and slice lengthwise into two halves. Scoop out seeds with a spoon.

2. Place squash halves flesh side down on cutting board. Slice into half-moon shapes.

3. Melt a few TB coconut oil on the stove. Add generous amounts of nutmeg with some sea salt. Cinnamon is a great addition as well as cloves.

4. In a large bowl, add the squash pieces and toss with the coconut-nutmeg mixture.

5. Roast and toss half-way through until each side browns nicely.

Yes, you can eat the skins. They taste even better the next day if you have leftovers, or for as easy appetizer, thread several squash pieces on skewers.

Happy Thanksgiving All!


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November 8, 2011

Coconut-Almond Crusted Chicken {or fish}

Let’s play a game.

I’ll say a word and you say the first thing that comes to mind.

I’ll go first.

Chicken.

……………………Boring.

Oh, sorry. [so rude of me]. It just popped out.

I would even dare to say it’s in my Top 5 Most Boring Foods, a close tie with steamed veggies. And we all know how I feel about those. [A helpful hint: roast them. You may actually like vegetables if you do so].

So, there it is. I have little patience for boring, bland food. Especially if it takes more time than my usual 10 minute rule. Therefore, as you can imagine, I don’t eat a lot of chicken. The recipes that make it seem to taste good are pretty time and ingredient intensive. Who has time for that on a normal weeknight?

Not I, my friends.

I would guess not you either, if you are reading this blog in the first place.

But we know that chicken is a real food, a whole food and can be a healthy food as long as the chicken was healthy, which is more rare than you might think. [It's helpful hint day, apparently. Hint #2: always buy your meat and dairy products organic. You pay more for what you don't ingest than what you do. This is even more important than organic fruits and veggies if you have to choose].

Back to the chicken. If it’s from a clean source, it can be a nice heavier food, which makes it great this time of year as we crave more substance to our dinners.

The only thing standing in our way is making it taste great in a short amount of time.

Hello, Coconut-Almond Crusted Chicken. You are just perfect for the occasion. Don’t like chicken? It tastes great with fish too. And sweet potatoes, carrots, and parsnips too for that matter.

Unsweetened coconut flakes + almond meal makes a perfect outer crust with great flavor- no flour, no cheese, no egg is necessary, although you can easily add any of those in if you choose. Crushed pistachios or hazelnuts would be a great addition for some more crunch, or you can go the minimalist route as I did and still have a great, easy and clean weeknight dinner.

And if looks and presentation count in your book, this is a perfect one to keep around:

Coconut Almond Crusted Chicken

Coconut-Almond Crusted Chicken

Ingredients:

4 organic, thin cut chicken breasts

1/2 cup unsweetened coconut flakes

1/2 cup almond meal or almond flour

organic, extra virgin coconut oil

sea salt, pepper, paprika and lemon zest (opt)

Directions:

1. In a bowl, mix together the coconut, almond meal and spices. Stir until equally combined:

2. Cover a small plate with the coconut-almond mixture. Rinse and gently pat dry your chicken breasts, leaving a little moisture. Bread the chicken on both sides with the coconut-almond mix:

3. Place the chicken breasts on a baking sheet as you go. This is just a resting place until you cook them stovetop:

4. Melt 1 TB of coconut oil in a pan over medium heat. Flip the chicken halfway through, as each side browns and enjoy with some of your favorite veggies and potatoes for a perfect fall meal:

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October 21, 2011

So Saucy, Everyday

Roasted Red Pepper and Tomato Harissa.

Herbed Chimichurri.

My two favorite sauces (well, aside from pesto. But you all know that from the three seperate versions posted on here). Yes, I do make other things, and these two babies are also always in my freezer. My weeknight arsenal, if you will.

Have we talked about my freezer yet?

Get out! No?

I love my freezer.

Let’s talk about practicality here. Even though I love to cook, I’m not going to pretend that I spend the time to make full gourmet meals every night, especially during the week. Far from it.  In fact, this time of year, most nights I don’t get home until 8:30 or 9pm and I’m hungry. But that doesn’t mean I need to spend a lot of time or money to eat well, quickly and have it taste great.

Hello, freezer. You sweet little thing.

Having sauces like this in your freezer, either with the ice cube method or in small containers, gives a little sass to your food and a great flavor over anything you have around. Frozen veggies or plain stir fried/roasted ones? Transformed. Chicken breast or fish in your fridge? Delicious. They can also do double duty as a marinade if you have time to plan ahead.

Roasted Red Pepper and Tomato Harissa:

Ingredients:

Ingredients:

1 red bell pepper

1 poblano pepper

1 jalepeno pepper

1 pint baby tomatoes

1 clove garlic

3 tsp cumin

sea salt & pepper

olive oil

Directions:

1. Preheat oven to 400. Cut and de-seed the peppers, and add the tomatoes- no need to slice.  Place on a baking sheet with the clove of garlic and toss everything with olive oil, sea salt and pepper:

2. Roast for 20 min or until charred a bit. Let cool, then place all ingredients in a blender with some water (enough so that it spins) and olive oil. Yes, you’re done. That’s it:

Herbed Chimichurri:

Ingredients:

1 bunch parsley, leaves only

1 bunch cilantro, leaves only

3 tablespoons capers

2 garlic cloves

1 1/2 tablespoons red wine vinegar

1 1/2 teaspoons sea salt

1/2 teaspoon red pepper flakes

1/2 teaspoon ground black pepper

1/2 cup olive oil

Directions:

1. Either finely chop all ingredients, add olive oil and spices and let sit together in a bowl for 30 min to let the flavors meld. This creates more of a rub than sauce. Or, if you’re short on time, do as I did and throw it all in the blender:

2. The blender creates a more liquid consistancy as seen below, but the flavors are the same. Blending is great if you are going to freeze it or use right away:

3. Add the leftover sauce to your ice cube trays, or in small containers so they are easier to defrost for individual meals than all at once. Just remove from the freezer and place in hot water or add to the hot pan with your cooking food.

Beautiful colors, great flavors, easy to find ingredients and easy to make. I think I know what you all are doing this weekend.

Who else has great sauces for busy weeknight dinners? Or ones that need a little healthy makeover to keep them clean? Share ‘em here!

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October 11, 2011

Roasted {in a} Pumpkin Soup

I know what you’re thinking.

That’s not a pumpkin.

But I got your attention, didn’t I?

That’s because  if you are reading this, you are probably a pumpkin freak. In a nice way, of course. Anything and everything that has to do with a pumpkin, you’re in.

This time of year most of us are obsessed with the orange squashes- we carve them, decorate them, and add them to all kinds of foods for fall festivities. And I, especially, love them.

But, did you know that it’s only one of 15 different kinds of fall & winter squash out there and in season right now?

Many of the lesser known kinds of squash are often cheaper than the well known pumpkin, but have very similar tastes and can be used and substituted in most pumpkin recipes you come across. Each has their own unique flavor, but all are delicious this time of year, have lots of great nutrients and a hearty, filling texture that we naturally start to crave as the days get colder. In fact, eating more naturally sweet vegetables in the Fall and Winter seasons like squash, sweet potatoes, roasted parsnips & carrots can help with sugar cravings that can pop up naturally as the seasons change. It’s no coincidence that they are in season these times of the year.

So whether you decide to stick with the pumpkins or branch out and try some its relatives, there are so many ways to prepare them deliciously (and yes, I mean aside from the good ol’ “drench with brown sugar and maple syrup to cover the taste” thing).

Take this little cutie- it’s a small kobucha squash.

Just perfect for this roasted pumpkin soup recipe I’ve been wanting to try, without spending hours with a large pumpkin in the oven, even though that would be cool to do if you had the time. Ok, fine. Disclaimer: it does take 1 hr to cook, so this is not one of my “quick” meal posts. But with a little planning, it can be a great make-ahead meal or very impressive for a party.

Roasted {in a} Pumpkin Soup:

adapted from a Bon Appetit original recipe

Ingredients:

1 small pumpkin or squash of your choice (or 1 per person).

Savory soup:

{olive oil, sea salt, pepper, sage & raw gruyere cheese, (optional of course)}

{coconut milk, curry powder, cinnamon & sauteed onions- blended}

OR

Sweeter soup: {olive oil, sea salt, cinnamon, curry powder & unsweetened apple sauce}

Directions:

1. Pre-heat oven to 410 degrees.

2. Using a sharp large knife, cut the top stem side so you have a small lid. Remove and set aside. Draw an “X” with your knife. Cut a square around your “X” so you have something that looks like this:

2. Push the first triangle in so you can get your fingers in there to pull the others out:

3. Expand the hole a bit wider on top and set aside the flesh pieces (cut the seeds away):

5. Scoop the seeds out (side note: you can wash and dry these and cook them the same as you would pumpkin seeds). Scrap the more slimy parts out until you have a hollow bowl. Add the squash chunks back in the “pumpkin” bowl:

6. Drizzle about 2 TB olive oil and pepper/sea salt inside the bowl. Rub the entire inside of the pumpkin with olive oil and cover with foil. Place on a foil covered baking sheet and bake for 35-40 min (or more if your squash is bigger) in the oven. I rubbed the lid with olive oil and put it in later, with 20 min left to go.

7. At 35-40 minutes, pull the tray out and gently scoop the sides of the pumpkin so you get more flesh. Mash with a fork and add some hot water or chicken stock- as much or little as you like depending on thickness of the soup. If you are doing the savory version, add your sage here. For the sweet, add the cinnamon, curry powder and applesauce here. Place back in the oven, without foil, for the last 15 min.

8. When the squash is done, pull it out of the oven. Add more water if necessary, pepper, sea salt and grated cheese on top for the savory version. Make sure you mash to get the right soup consistency- I kept some bigger chunks in there for mine. Best served when hot.

Easy Roasted Pumpkin or Squash Seeds:

Directions:

1. Preheat oven to 350. Spread seeds (washed and dried) on a baking sheet. Drizzle with olive oil and sea salt for the most basic version.

2. Bake for 15-20 min or until they start to brown. You may want to move them around a bit halfway through so they don’t burn. Keep in a tupperware container or in the fridge for a few days.

Happy Pumpkin-ing to you all.

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September 28, 2011

{Secret} Cauliflower Mashed Potatoes

Last night, my friend Katelyn came over for dinner.

As dinner was served, we both started laughing. Only at my house would 3 courses of vegetables, all prepared in different ways, be normal for dinner.

Luckily she was a great sport about it all (bless your heart Kate) and even let me experiment a bit with the first round- the unusual purchase of cauliflower that sat on my cutting board. So, here we were. Me + the cauliflower (and the pressure of making it taste good for my lovely dinner guest):

During my staredown, I started thinking to myself. How could I make it seem like we were eating a more of traditional dinner when I didn’t have time to go to the store? Maybe she wouldn’t really notice a meal of all veggies if they were done in the right way- many different textures, temperatures, and tastes (side note-a obvious fail for this particular situation because she was right there in the kitchen with me and she likes vegetables, but you get the point. It didn’t stop me from trying).

Eating vegetables that don’t taste or look like traditional vegetables was my plan of attack, and actually it’s a great trick for everyone to think about.

You could easily trick picky eaters into eating more healthfully. Or get more vegetables in your day, because we all need that. What’s not to love?

Sneaky mc-sneakerson.

So, I started with the cauliflower.

It’s cauliflower moonlighting as mashed potatoes.

You know. The cauliflower with a black mask, leather suit, and cape on. Like the Batman of vegetables. Anyone? Anyone?!

Did that just slip out on my screen? Dear God.

What I really mean is that you can prepare it the same way that you would mashed potatoes, only it’s got a different nutrient profile to it.  And variety is always a good thing when it comes to food, especially for kids and picky adults, who tend to eat the same things over and over again. Nothing against potatoes (which I also love), but this looks like, smells like, tastes so similar, plus it’s in season right now, so it’s very fresh and very cheap. There’s even purple varieties out there this time of year, if you’re feeling crazy. And, it’s the easiest recipe in the world, anyone can do it.

Cauliflower Mashed Potatoes:

Ingredients:

Cauliflower

Sea salt + pepper

Directions:

1. Fill a saucepan with water and bring to a boil (big enough to hold the cauliflower florets once you cut and be submerged).

2. Wash and trim the outer leaves away:

3. Remove stems and cut into small florets:

4. Add the florets into the boiling water and let cook for 10 minutes or so, or until soft enough to sort of mash with a fork.

5. Drain cauliflower. Pour back into saucepan and puree with a immersion blender or dump in a real blender. Add water if necessary in the blender and puree until smooth. Season generously with pepper and a dash of sea salt. If you’re feeling really creative, chopped green onions, chives or garlic would be great too.

Get it while it’s hot.

And wipe that smile off of your face. People will start to wonder why you’re so happy at the table. The picky eaters might even ask for more. Stealth healthy cooking at it’s best people. Enjoy!

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September 13, 2011

The {Superfood} Green Smoothie

It’s detox week next week around here.

That means lots of recipes testing this week.

You lucky ducks.

Amongst the few failures, a perfectly easy, delicious, true superfood (real food) smoothie emerged.

Never tried a green smoothie? They are a  great, easy way to get more of the good stuff in- whether you are detoxing or not. It’s the perfect go-to food, especially on busy days. I’m not talking smoothie shakes with fake, denatured protein powders, extra sugars, mixes or chemicals (many brands do, read your ingredient labels), but ones made of all real food.

Let’s be honest. We all need help eating extra veggies and nutrient dense food. So, a little sneak peak of one of next week’s recipes for the 5 day onvo detox if you’re doing it with me, or on it’s own.

For most, a detox means taking strange pills, starving yourself, or only drinking weird concoctions of liquids. Truly, a detox should be more like a vacation week for your body. Vacations are meant to rejuvenate and de-stress, so you can come back to your life even better, stronger, and more focused than before. We are good about this in society in taking our mental breaks. But what about your body? Your organs, your blood, and your tissues all need the same break, even if you try to do the best you can most of the time.

Eating real, nutrient dense whole foods is the best way to give your body all the good vitamins, minerals and phytochemicals that it needs, in a form that your body can easily absorb. So, naturally, when doing a detox (or just trying to eat better, if you’re starting off more slowly), the best way to go about it is to use real foods over synthetic supplements or stimulants.

4 ingredients- excuse me- 4 of the healthiest real foods in terms of nutrient density per bite- and ice. Did I mention it tastes great too? Now you have no excuses. Oops. So sorry.

Maybe you’ll forgive me when you taste it.

Ingredients:

1 cup blueberries- fresh or frozen

1/2 avocado

1/2 banana

3 (or more) large handfuls spinach

ice to blend

Directions: Add blueberries, banana and avocado with ice and some water. Add spinach once fruit is pureed and blend together. If you are a (clean) protein powder person, you can add 1/2 scoop as well with some more water.

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September 8, 2011

Sauteed Mushroom & Goat Cheese Salad

I have a new favorite salad.

Shocker.

Yes, I admit to having intense phases with certain foods – this being one of them. But, this one is different.

This is about the technique- once you do it, you’ll see it can apply to many other dishes as well. And that is worthy of sharing, in my book.

The “technique” in this case is combining hot food in a cool salad, which doesn’t normally sounds appealing. But the goat cheese changes it all.

Doesn’t it always?

You’ll see.

And thank you for allowing me to use the word “technique” when referring to anything going on in my kitchen.  Julia would want to roll over in her grave.

It is so. so. so good.

Maybe so good, you’ll forget I even used the word in the first place.

Note: If you don’t like mushrooms,  try sauteed or grilled peaches, plums, figs, or roasted red peppers or grilled eggplant instead.

Sauteed Mushroom & Goat Cheese Salad:

Ingredients:

1 head red butter lettuce

1 container assorted baby tomatoes

1 cucumber

1 package sliced mushrooms

crumbled goat cheese

Dressing: 3 TB olive oil + 2 tsp balsamic vinegar + 2 tsp dijon mustard, sea salt and pepper. Whisk or blend.

Directions:

1. Heat olive oil in a large frying pan. Add mushrooms when it gets hot enough. Season well with pepper and a bit of sea salt as they cook. Cook until well done, then set aside:

2. Wash and peel a few strips off the cucumber skin with a peeler. Cut into rounds, then into fourths. Slice tomatoes in half:

3. Wash lettuce leaf by leaf. Stack leaves on top of each other, then slice 3-4 times vertically, 3-4 times horizontally into bite sized pieces. Throw into salad spinner, spin, and dump into a large salad bowl.

4.  Add cucumbers & tomatoes. Sprinkle with goat cheese:

5. Add sauteed mushrooms on top. Drizzle with your dressing and toss. Serve immediately:

6. Pause, and wait for it.

There it is.

Technique baby.

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August 23, 2011

Simply Perfect Pesto

perfect pesto ingredients- simple as they come

Some people might like to drown in a vat of cake batter or cookie dough.

When it comes down to it, I think I’d like to drown in a vat of pesto.
I told this to my friend Lauren last year. She agreed with me. Then she started talking about the ice cube method. I do that, right?

Hmm. No. What is that?

Well, it turns out, it’s the best idea ever. It enables fresh pesto eating all year long- for so much less money and so much more flavor and healthfulness than store bought brands. In other words, something I can get behind.

I’ve been waiting a year for basil season to come around again, and now that it’s here, it’s time my friends. I am a huge fan of this ice cube thing.

Of course, I will share it with all of you.

But first, the ingredients. So simple and unassuming. My own version is below, but you can add anything you’d like- garlic and pine nuts for a more traditional twist, cilantro for more of a kick, or using papaya or mango juice instead of cheese if you are dairy free. See my earlier recipe here.

Ingredients:
2 large bunches of basil (farmer’s markets have great deals. Mine were $2.50 each!)
2 lemons
1.5 cups raw walnuts (almonds, cashews or pine nuts also work)
$7 worth of raw parmesean
good quality extra virgin, organic olive oil
 

Directions: Throw all ingredients in a blender- you might need to do a few split batches depending on the size of your blender. Add enough olive oil and some water so the blender can run, but not too much so it gets liquidy. Add a generous amount of sea salt and pepper to taste.

And now, for the ice cube method-

Buy yourself a few silicone ice cube trays. Silicone is much more flexible than traditional ice cube trays, so it’s easier to use for sauces like this. I opted for the small cube version like below. Fill with pesto, cover with plastic wrap and freeze overnight:

Once the trays freeze, pop out each pesto cube and into a plastic bag for storage in your freezer. When you’re ready for a pesto punch, pop a cube or two in the pan or oven while you cook your chicken, fish, potatoes, veggies or old world grains in the coming months.

There is nothing this doesn’t taste good on, and with perfectly proportioned sizes, you don’t have to defrost the whole batch. Perfection.

Who else has great tips like this to share?

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August 10, 2011

Summer Roasted Radishes

This is why I should never be allowed to go to the farmer’s market alone this time of year:

Exhibit A:

The sad part?

I am hiding half of it (yes, half) behind the camera.

The best part?

3 days later, it’s all gone.

Even the impulse radishes.

They were so pretty.

I needed them.

You might too.

Roasted Radishes with Butter:

Ingredients:

1 bunch radishes

olive oil, sea salt & pepper to taste

grass fed or organic butter

Directions:

1. Preheat oven to 400

2. Wash and de-stem radish stalks. Remove bottom tail (I forgot this part):

3. On a foil covered baking sheet, spread the radishes out. Drizzle with olive oil, sea salt and pepper. Roast for 20-25 minutes until they get nice and crispy:

4. Serve with butter (I highly recommend this true french form)-or pesto, hummus, olive tapenade or whatever you have in your fridge. Don’t be scared of real butter, please. It’s very nutritious if you can find the organic version. Feel free to add fresh rosemary, tarragon, garlic or lemon juice to these as well for a more intense flavor.

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August 5, 2011

Honey Sweet-Tea Cocktails

Honey-Sweet Tea Cocktails

It’s Seattle Seafair weekend. A great excuse for a cocktail recipe on a healthy food blog? I think so. Sometimes being healthy means enjoying the sweet pleasures in life- like a perfectly crafted cocktail while floating on Lake Washington’s beautiful waters this weekend.

You won’t find any high-fructose corn syrup pre-made mixer in these hands. A simple syrup made with honey instead of corn syrup, sugars, additives and colorings makes this version of sweet tea lemonade cleaner, cheaper and much more delicious. This would taste great without alcohol as well for the whole family to enjoy.

Honey Sweet-Tea Cocktail Recipe:

4 TB Honey (preferrably raw)

1/2 cup water

4-6 black tea bags (or green if you prefer)

Premium brand vodka

Lemon and orange slices to garnish

Directions:

1. Boil a few cups of water in a large pot. After it boils, set aside on stove and add your teabags. I tied them to the pot handles to keep them secure. Steep for as long as you’d like.

2. Heat a seperate small saucepan over the stove on medium heat. Add the honey until it melts, then add water and cover for 5 min or until honey dissolves. This is your honey syrup. If it’s too sweet, add more water and vice versa.

3. Discard the teabags and pour the tea into a large pitcher. Add the honey syrup and lots of ice. Add as much water as you’d like to get the volume you want, noting the ice will melt as well. Add 1-1.5 oz of premium vodka per serving or person (depending on the size of your pitcher), and slices of oranges and lemons. Stir, and refrigerate or serve immediately over ice.

Other great variations: Green tea with cucumber slices, white tea with melon and berries, rooibos tea with mint and mango slices.

Please enjoy responsibly. Have a great and safe summer weekend, Seattle!

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