Tag Archives: Healthy Recipes

Jan 28 2013

Where You Can Find Me

Hello all my wonderful readers!

You may have noticed that over the past few months I have only been writing one or two posts each week. It is not that I have taken a break from recipe development or writing, but is in fact the opposite. I have started writing for a great website called Isla.

Each month I am writing an article on the CSA program I belong to, as well as corresponding recipes of foods I have been making with my CSA ingredients. In January, my recipes included:

Root Vegetable Soup

 

Rubbed Kale Salad

 

If a healthy lifestyle is a passion of yours, I encourage you to check out Isla. There are a wide variety of topics discussed on the site, including articles on fitness, fashion, travel, eco friendly health and home care products, as well as recipes written by myself and other foodies. It is a great resource for someone just starting out on their journey to health, as well as folks who have been on the journey for years!

Make sure to keep checking out Isla over the next few months, as I have some new articles coming up on the site including CSA updates and recipes, a super tasty Fat Tuesday recipe (which is honestly one of my favorite recipes I have ever created!), some yummy Valentines Day desserts, and even some traveling articles.

I love writing this blog and I honestly have so much fun doing it – some of my favorite parts of the week are creating new recipes and sharing them with you all. My hope is to eventually be able to bring you new recipes multiple times each week, but one step at a time!

 

Jan 14 2013

Wheat Berries in a Lemon-Wine Sauce

Up until last Spring, I had no idea what wheat berries were. I typically just made the usual brown rice when I wanted a grain, but when I stumbled across some local grown wheat berries at my local farmer’s market I decided to give them a shot. I’m so glad I did!

Wheat berries are a whole grain; they are the unprocessed part of the whole wheat kernels. Once processed, they can be made into a variety of whole wheat products like bread and pasta. Because they are in their whole form and not processed, their vitamins and nutrients stay in-tact and are healthier for you than their offspring of bread and pasta.  Wheat berries have high doses of fiber and “manganese, selenium, phosphorus and magnesium.  Wheat berries also contain lignans, phytochemicals thought to guard against breast and prostate cancers.” (Source Leslie Beck, RD)

Wheat berries are hearty, chewy, and give a little pop in your mouth – a texture I prefer over rice, quinoa, or millet any day. I don’t find wheat berries much at the farmer’s market, but when I see them, I grab them and make a special meal with them. (I have seen them in the grocery store a few times, I believe Bob’s Read Mill makes them, but I have yet to purchase them in the store.)

Because of their heartiness, wheat berries are perfect for a winter meal like this Wheat Berries in a Lemon-Wine Sauce recipe. This flavorful plant-based meal is loaded with nutritional value and will definitely keep you full during the winter months.

 

Wheat Berries in a Lemon-Wine Sauce

Prep Time: 20 minutes

Cooking Time: 8-12 hours inactive, 45 minutes active

Ingredients:

  • 1 1/2 cups wheat berries
  • 1 medium sized onion
  • 3 cups mushrooms (I used baby bellas)
  • 1 clove garlic
  • 1/2 lemon, juiced
  • 1 cup dry white wine
  • 1/2 cup. stock or water
  • 1 Tbsp. all-purpose flour, or other thickening agent
  • 1 can/jar artichoke hearts, drained and rinsed
  • 3 cups either baby kale or baby spinach

Directions:

  • Soak you wheat berries by placing them in a bowl and covering them in filtered water and placing the bowl on the counter. Allow to soak for 8-12 hours. Soaking grains, like wheat berries, helps your body digest them easier. Tip – I usually do this in the morning before I leave for work, then when I get home they are all prepped for cooking.

Soaking wheat berries

  • Drain wheat berries and place them in a saucepan with 3 cups of water. Bring water to a boil and let simmer until the water is absorbed and they are cooked through, about 30-45 minutes.
  • While the wheat berries are cooking, wash all of your vegetable and place a large skillet on the stovetop over medium heat. Coat pan with non-stick spray or olive oil.
  • Dice the onions and garlic, and mushrooms if you wish (or you can keep them whole), and put them into a large skillet. Cook until they soften and onions become translucent, about 10 minutes.

Sauteing veggies

  • While those are sautéing, prepare you sauce by combining the lemon juice, white wine, and stock (or water). Whisk in the all-purpose flour. Add this sauce to the skillet once they are cooked through.
  • Allow veggies to cook in the sauce until the sauce reduces and some of the wine and lemon juice are cooked off – this is important, as you do not want the lemon or wine flavor to be too strong. This typically takes about 10 minutes. See pictures for reference.

Before: sauce just added to the skillet

After: Once the sauce is reduced. As you can see it has thickened up.

  • Cut artichoke hearts into small pieces. Add the greens and artichoke hearts to the skillet and constantly stir them until the greens are bright green (you do not want them turning blackish because then they are over-cooked and have lost their nutritional value). This only takes a minute or two. See pictures for reference.

Before: Greens just added to the skilletAfter: Greens cooked, this only takes a minute or two

  • Add the cooked wheat berries to the skillet and stir to combine.
  • Serve and enjoy!

Nom nom nom!

What is your favorite dish using wheat berries?

Dec 31 2012

My Favorite Recipes of 2012

As 2012 draws to a close, I wanted to do a quick recap of my favorite recipes that I have created this year. Check out my 7 favorite recipes of 2012, plus my favorite all-time recipe below!

Butternut Squash Chili – If you are a regular reader of this blog, you are fully aware of my butternut squash obsession. I can’t seem to eat enough butternut squash. I think it’s because I have a sweet tooth and this squash totally satisfies my love for a sweet treat. I have made this chili recipe countless times, and each time it comes out slightly different from the previous time. It stores well, which makes it a perfect recipe to make in bulk and serve for lunches all week long!

Pumpkin Oatmeal Pancakes – Who doesn’t love pancakes?! This healthier version of the traditional pancake recipe is perfect for a Fall or Winter morning. It is filling and will leave you satisfied well into lunch time.

Topped these pancakes with softened apples and pecans – SO good!

Slow Cooker Pork and Cabbage – I love slow cookers! Nothing better than prepping for about 10 minutes in the morning, having your dinner cook all day while you are at work, then coming home to a warm, nutriious meal!

Warming and hearty, the perfect Winter dinner!

Pineapple Coconut Rum Cake – The Bahamas is my favorite vacation spot, and rum cake is the souvenir I always bring back to the States with me. After a trip to the islands last Spring, I decided to create a somewhat healthier version of the tropical dessert and I was quite pleased with the outcome.

Who DOESN’T love Rum Cake?!

Corn Chowder – This Vitamix recipe was the perfect to create as the days started turning colder in September. It is super creamy, super flavorful, and super easy. It quickly became one of my favorite Fall recipes!

So creamy, so good!

Vegan Chocolate Chip Cookies – This simple recipe is so quick to make! Only a few ingredients turn into deliciously soft, and fairly healthy, cookies. If you are looking for a healthy dessert, look no further – this vegan chocolate chip cookie recipe is for you!

Who DOESN’T love Chocolate Chip Cookies?!

Pumpkin Martini – I made this recipe far too many times in the month of November. I made it for friends, I made it for family, and I made it a lot for my husband and myself. It is creamy, warm, and comforting on a cold Fall evening. The flavor just screams Fall.

It’s easy to toss a few of these back on a Fall night….

MY ALL TIME FAVORITE RECIPE…..

Butternut Squash Pizza – I may have done this recipe in December 2011, but it is my all-time favorite recipe I have created. I just love it! The sweetness of the butternut squash combined with the smoothness of the cheese and the tartness of the sun dried tomatoes, make this recipe an explosion of flavor in your mouth. Seriously. You just need to try this recipe once and you will understand what I mean!

My all-time favorite recipe!

For these 8 recipes, as well as many other tasty, healthy treats, make sure to check out my RECIpage! Happy cooking!

Dec 17 2012

Butternut Squash and Leek Fritatta

If you are a regular reader of this blog, it probably comes to no surprise that I have prepared yet another butternut squash recipe. I love this sweet orange vegetable….

A few weeks back I made the Butternut Squash and Leek Latkes, and I fell in love with a new way to use my favorite vegetable – shredding it! I had some leftover squash from that recipe that had not been shredded yet, and I picked up even more leeks from my CSA that week, so I decided another butternut squash and leek recipe had to be created.

And here it is: Butternut Squash and Leek Fritattas

Look at the texture of all the veggies in this fritatta!

Prep Time: 15 minutes

Cook Time 30 minutes total

Makes 8 servings

Ingredients 

  • 6 eggs
  • 3/4 cup of water
  • 1/4 butternut squash, peeled and shredded
  • 1 cup of mushrooms
  • 1 medium sweet onion
  • 1 clove garlic
  • 2 Tbsp. grated parmesan cheese
  • 1 tsp. dried oregano
  • 1 tsp. dried thyme
  • Sea salt and pepper to taste

Instructions

  • Preheat oven to 350 degrees F.
  • Heat a large, oven proof skillet on the stove top over medium heat. Coat with non-stick cooking spray. Be generous with this. You want to coat the sides of the skillet as well, so that the fritatta won’t stick when you go to cut it for serving.
  • Chop onions and mushrooms into small pieces, and mince garlic. Add to the heated skillet.
  • As the veggies start to cook in the skillet, shred butternut squash and add the shreds to the skillet once the onions and mushrooms begin to soften, about 5 minutes. Cook together for 5 minutes.
  • As the veggies are cooking, take a medium sized bowl and scramble your eggs and water, seasoning with sea salt and pepper if desired.
  • Add the scrambled eggs to the skillet and cook until the mixture is just firm but still a little liquid-y looking, about 5-7 minutes. Then, place the skillet into the oven and cook until firm all the way through, about 15 minutes.

The fritatta right before I’m about to place it in the oven; a bit firm, but still slightly liquid-y in the middle

  • Take the skillet out of the oven and sprinkle the dried herbs and parmesan cheese on top. Allow to cool for 5 minutes before cutting, as it will stay together better.
  • Enjoy!

Make sure to check out my other butternut squash recipes over on the Recipes tab! Between pizza, chili, laktes, and now this breakfast recipe, there is sure to be some variation of butternut squash that you will enjoy!

What is your favorite way to prepare butternut squash?

Dec 3 2012

Superfood Bars

This past weekend my good friend Erik came for a visit and brought a delicious snack with him….

YUM!

 

After the first bite I said, “These are AMAZING! I have to share them on my blog!” Erik agreed and was happy to share his recipe with me, and even helped me photograph his yummy superfood treats.

Food photography is more fun with friends!

 

Playing around in the freshly fallen snow

Erik and I met back when we were sophomores in college and lived together for a two years while we went to school.  Erik and I have both come quite a long way from our college days, especially when it comes to eating. Back in college it was completely normal for us to order take-out at 1am – buffalo chicken pizza or crab rangoons anyone?! Now even the thought of eating those foods that late makes my stomach churn!

We have both found that eating healthier makes us more energized and therefore more productive. We are both up early and spend our days working busy jobs. Erik is an amazing hair stylist and co-owner of the Will Charles Salon on Newbury Street in Boston. (Brides to be take note – Erik does a fabulous job with wedding hair and recently won Best of Boston for Wedding Hairstyles.) His hectic schedule calls for keeping his body fueled with healthy foods so he has energy throughout the day. These superfood bars are the perfect answer to his long days in the salon.  Packed with essential vitamins and nutrients, these bars are just what his body needs to get through the day. He makes these superfood bars in large batches, often double the size of the recipe you see below, so that he can take them to work with him throughout the week. They are the perfect meal replacement bar and work well as a breakfast, lunch, or a snack.

Don’t let the green coloring scare you – these bars are mighty tasty and flavorful! The goji berries and strawberries are the flavors that dominate in this healthy bar.

Don’t let the color scare you! These bars taste sweet and DELICIOUS!

Erik’s Superfood Health Bars

Prep Time: 30 min. total

“Cook” Time: This is a raw, uncooked recipe, but it will take 6-12 hours in the dehydrator, 8 hours in the fridge

Yields: 6-8 large bars, 1/2″ thick

Ingredients:

  • 1 lb. pitted Medjool dates
  • 1 bunch of Kale
  • 1/4 cup Goji berries
  • 1/2 cup Raw Almonds
  • 1/2 cup Raw Pistachio nuts, meat only
  • 1 Tbsp. Chia seeds
  • 1 Tbsp. Flax seeds
  • 2 cups Strawberries
  • 2 Tbsp. Hemp Protein Powder

Directions:

  • Using a dehydrator, dry the kale and strawberries according to dehydrator’s instructions. This process typically takes 6-12 hours for the strawberries and 4-6 for the kale, so you may want to do this a day or two ahead of time, or make these bars over the course of a weekend.
  • Take all ingredients, except for the kale and dates, and rough chop in a blender. Put mixture into a large bowl.
  • Using the blender, powder the kale and hemp protein powder. Add to the large bowl with the other ingredients.
  • Using the blender, and in batches, blend handful of dates with handful of dry ingredients. You want the consistency to be a sticky, rough chop. Do this until all of the ingredients are processed together.
  • Take the mixture and kneed into big ball, like you would with dough.
  • Take a cookie sheet, line it with parchment paper, and put the press the mixture into even layer on the cookie sheet. You want it to be about 1/2″ thick. It will not cover the entire cookie sheet. Place it in the fridge uncovered overnight.
  • Cut into bars and enjoy!

Special thanks to Erik for sharing this recipe with me and for helping me with the pictures! You are welcome back to my house anytime – just make sure you bring more superfood bars! :)

Aug 30 2012

Quinoa Stuffed Peppers

Late Summer produce is quickly ripening, and I love seeing fresh peppers, corn, eggplant, and melons in my weekly CSA pickup. Corn and melons happen to be two of my favorite pieces of produce, but I also have a love for peppers.

Peppers are a versatile vegetable that go great in chili, pasta sauces, salads, and sautéed with onions to serve with yummy sausages. But in my opinion, the best thing to do with peppers is to stuff them full of tasty food! Stuffed to the brim with healthy food!

My Quinoa Stuffed Peppers are loaded with healthy, in-season vegetables. They are incredibly flavorful and packed with protein. You can easily make this recipe vegetarian or vegan by simply omitting the beef and cheese.

What are you waiting for – go pick up the ingredients and make the peppers tonight!

Aug 2 2012

Berry-Delicous Smoothie

It’s August and berry season is still in full swing! Now is the time to get your fix of in-season berries while they are fresh and plentiful.

This morning I decided to make a smoothie for breakfast, using the berries I had in my fridge – blueberries and cherries.

Beautiful blueberries

Look at the color of the cherries – such a deep red, which is a sign of they are packed with antioxidants and flavor.

The darker the berry, the better it is for you!

To the berries, I added some oats, chia seeds, plain yogurt from Brookford Farm (farm fresh yogurt tastes SO yummy!), and a few raw walnuts. I have been added walnuts to my food lately after discovering how good they are for you – possibly the next Ingredient of the Week?!

I added all of the ingredients together into a tall container and used my immersion blender to mix it all up. I love my immersion blender – it’s so simple to use and way easier than cleaning up a bulky blender. Time savers are my favorite gadgets! And well worth the money!

Blending the smoothie together using my immersion blender

I’ve owed you all a recipe for awhile now, so here you have it! Berry-Delcious Smoothie.

Berry-Delcious Smoothie

Another quick and easy recipe that is perfect for the summer months. The oats, chia seeds, walnuts, and yogurt give this smoothie a protein boost, which in turn, keeps you fuller longer. Make this smoothie for breakfast and it will keep you full until lunch time. Perfect for a busy day! The berries give your body a powerful antioxidant punch, and the walnuts give your body a dose of omega 3 fatty acids. This smoothie is a well balanced, healthy meal!

Jul 10 2012

A Quick and Healthy Meal

I created this recipe with one group in mind: busy moms who are looking to give their family healthy, nutritious meals.

If it is one thing I have learned over the past few months from doing practice health histories for nutrition school, people want to eat healthy but they don’t have the time to create elaborate meals. People think creating healthy meals has to be a time consuming chore – but it doesn’t have to be.

If you are a busy mom, busy dad, busy person in general then I have the perfect recipe for you: Healthy Sloppy Joes

With or without cheese, your choice!

I was inspired to create this recipe because of all of the delicious veggies I’ve been receiving from my CSA with Brookford Farm these past few weeks. With my husband not being a huge fan of zucchini, and myself not wanting to cook carrots in a soup or stew as I usually do (it’s too hot for that!), I got a little creative in the kitchen tonight and the result was DELICIOUS.

Grating the veggies

Seasonings… can you tell I love Trader Joe’s?!

Quick, easy, healthy, satisfying, and versatile this recipe immediately became a favorite of mine.

Get creative with it and swap out ingredients if you don’t care for them. For example, if your children don’t like peas, substitute corn. If you don’t want to use ground beef, use ground turkey instead. Add in some fresh tomatoes when they become available. The trick is to make everyone think you are serving them just a sloppy joe – they don’t need to know it’s healthy! I even took out the peas for this picture to show you how similar it looks to a “real” sloppy joe.

Bet you can’t tell there is a boat-load of veggies in there!

Happy Eating!

How do you get your children to eat veggies? Do you have to sneak them into food, or do they enjoy eating them?

Jun 22 2012

Ingredient of the Week Part II: Strawberry recipes

Last weekend my husband and I went strawberry picking and picked 13 pounds of strawberries… Needless to say, we love strawberries!

Strawberry love

We have been eating strawberries all week and I’ve been creating some new strawberry recipes. I’m sad to say that we are now officially out of all 13 pounds of strawberries, which means it’s time to go picking again!

I made some low-sugar strawberry jam and froze a few pounds. (Tip: strawberries store really well in the freezer. I put them in a freezer-safe Zip-lock bag, and wash them when I take them out to use.) But we did manage to eat a lot of the bright red berries!

First I made some Strawberry Salsa….

I love love love fruit salsa!

I also made a low-sugar, low-calorie Fresh Strawberry Margarita to go with the salsa. If you are looking for a yummy cocktail without the sugary mixes and added calories, then this drink is for you!

Who doesn’t love strawberry margaritas?!

Then for dinner the other night I made some Chocolate-Covered Strawberry Ice Cream in my ice cream maker! I love ice cream for dinner on hot summer nights… (Sorry, no picture – the ice cream was camera shy.)

If you are looking for some tasty summer treats this weekend to share with friends and family, I would highly recommend making one of these recipes. If you do, let me know how they turn out!

Happy Friday!

May 31 2012

Radish Top Hummus

If you have shopped at a farmer’s market this Spring, there’s no doubt you have seen a lot of these beauties…

Radishes are a Spring veggie that pop up just about everywhere this time of year. I love radishes for their strong, crisp flavor – and I make sure to add them to just about every salad I make in the months of May and June. Of course it also helps that radishes tend to be on the inexpensive side!

Radishes are a Spring crop for a reason – they help detoxify your body of all of the heavy foods you consumed over the long winter months. They are a natural cleanser for the gallbladder, liver, bladder, and kidneys. They also contain vitamins, such as vitamin C and the B vitamins, folic acid, and minerals such as zinc and phosphorus. For more nutritional information, as well as tips on how to use radishes for common ailments, check out Natural News.

When I eat radishes, I always feel guilty for leaving their leafy tops behind, which is why I was happy to stumble across a new recipe this week – especially now that I know the leafy tops contain more vitamins and nutrients than the radishes themselves: Radish Top Aioli

My own tasty creation, Radish Top Hummus, was inspired by the Food52 recipe. I wanted some protein in the recipe, so I added in chickpeas and tahini, and made some other alterations. It goes well with – you guessed it – radishes!

Perfect for dipping!

Or pita chips…

Very yummy on pita chips!

I just nibbled on some for lunch with another spring produce – fresh asparagus spears – DELICIOUS! My husband and I both love this recipe and I plan on making it as long as the radishes stick around! It’s a great dipping snack for your next cookout or pool party!

Happy eating!