Cauliflower & Broccoli Au Gratin

Around thanksgiving I posted a recipe for mashed cauliflower and a friend asked if I had one for cauliflower au gratin. I didn't (then) but much to my delight the below recipe appeared in a cooking magazine a few days later.  One serving (1 1/2 cups) of cauliflower au gratin is 232 cal and 26 grams of carbs versus traditional potatoes au gratin at 450 calories and 54 grams of carbs. In addition you have all the nutrients (and fiber) supplied by the broccoli and cauliflower. So this is definitely a way to feel less guilty about holiday eating.

Enjoy!

Ingredients:
2 cups cauliflower florets
2 cups broccoli florets
3 tsp olive oil, divided
1 small yellow onion, sliced into rings
1 carrot, peeled and finely chopped
1 1/2 cups low-fat milk
2 tbsp arrowroot powder
1/2 cup shredded Gouda cheese
1/2 cup Havarti cheese
1 tbsp mustard powder
1/2 tsp fresh ground black pepper
2 tbsp whole-what bread crumbs
sea salt to taste, optional

Directions:
Preheat oven to 350 degrees. Fill a medium saucepan with water, about 1 inch high. Bring to a boil. Place cauliflower and broccoli in a steamer basket and set in a saucepan. Reduce to medium heat and cover with lid for 5 minutes, until cauliflower and broccoli are tender. Remove from heat and set aside.

In a large saucepan on medium high, heat 2 tsp oil. Add onion and saute, stirring frequently, for 1 to 2 minutes until translucent. Add carrot and milk and cook for 3 minutes, stirring constantly. In a small bowl, whisk together 2 tsp cold water and arrowroot. Add mixture to saucepan with milk mixture and stir for 1 minute. Stir in cheeses and mix until melted. Season with mustard, pepper and salt, if desired.

In a small skillet on medium high, heat remaining 1 tps oil. Add bread crumbs and toast until lightly browned, 3 minutes.

in an 8x8 inch oven safe dish, add cauliflower and broccoli. Pour cheese-carrot mixture over top, then sprinkle with bread crumbs and bake for 25 minutes. Let cool for 5 minutes before serving.

Zucchini Linguine with Spicy Sausage

The last time I featured zucchini linguine I recommended using a Julienne peeler to make the "noodles." However, I discovered that my brand new food processor (a wedding shower gift from my mom's cousins:) has a thin slicing disc that is quicker...and more fun! If you have a food processor simply slice off the ends of the zucchini so it will fit on its side in the feed tube. Then gently apply pressure to the pusher. The slicing disc will create thin noodle-sized slices of zucchini which you can then toss onto the stove and steam for several minutes.
Ingredients:

1 tbsp olive oil

½ pound hot Italian turkey sausage, casings removed, roughly crumbled

4 garlic cloves, minced

1/8 tsp crushed red pepper

1 lb broccoli rabe, cut into 2 inch pieces

½ cup reduced-sodium chicken broth

¼ cup plus 4 tsp freshly grated pecorino Romano

¼ tsp black pepper

6 zucchini, sliced into long, thin strands

Directions:

Heat oil in a large skillet over medium high heat. Add sausage and sauté, breaking up large chunks with a wooden spoon, until lightly browned, about 5 minutes. Add garlic and crushed red pepper. Add broccoli rabe and cook, tossing with tongs, 1 minute. Add broth, reduce heat to medium, cover and cook until broccoli rabe is tender, about 3 minutes.

Add steamed zucchini “noodles” to sausage mixture, toss well with tongs. Add ¼ cup cheese and black pepper and toss well. Divide among four bowls and sprinkle w/ cheese. 

Homemade Chicken Noodle Soup

The bad news - I've been sick the past few days. The good news - it was the perfect excuse to attempt homemade chicken noodle soup (yes, even when sick I can't stay out of the kitchen. Lol.) I will start by saying this requires a whole helluva lot more effort than opening a can of Campbells. But it's totally worth it! I used half water and half white wine for the broth. I think it tastes better and if you're sick it will help put you to sleep:)

Ingredients:
1 (3 1/2 pound) whole chicken
6 carrots
4 stalks celery
3 medium onions, peeled
5 black peppercorns
1 clove garlic, crushed
10 sprigs parsley
2 sprigs thyme
1 bay leaf
2 tbsp unsalted butter
4 leeks, tops and roots removed
1 tsp salt
1 tsp fresh ground pepper
3 cups medium egg noodles
water (or water and white wine) to cover

Directions:

Stock: Chop 2 carrots, 2 celery ribs, and one onion and place in a large stockpot. Add chicken, peppercorns, garlic, 2 springs of parsley, thyme, bay leaf and enough water (or water and wine) to cover the chicken. Bring the broth to a boil, reduce heat to a simmer, and cook until the chicken is very tender, about an hour. Remove the chicken and place in a large bowl. Strain the broth through a sieve or colander into a large, clean bowl. Discard the vegetables.

Soup: Skim any fat off the top of the strained broth and discard. Slice the remaining carrots, celery, onions and leeks into 1/4 inch pieces and set aside. Remove and discard the skin and bones from the chicken and use your hands to tear the chicken into 1/2 inch pieces and set aside. Chop the remaining parsley leaves and set aside. Melt the butter in the stockpot. Add the vegetables and cook until the onions are translucent - about 7 minutes. Add the chicken, the reserved broth, salt and pepper. Simmer the coup until the vegetables are tender - about 1 hour. Stir in the eg noodles and parley and cook until the noodles are tender - about 10 more minutes. Serve hot.

Butternut Squash Tots

Though potatoes aren't technically grain they have the same starchy, "carby" qualities as grain so if you're following a no or low grain diet you should try to avoid them. Now if you have been drinking all night, say for example at your wedding, and your husband orders hashbrowns from room service you can make an exception. Otherwise there are many much healthier substitutions you can make. 

Obviously the mashed cauliflower featured a couple days ago is a great substitution. Another is beet or zucchini chips instead of potato chips (I plan to feature a recipe for these in the near future.) However the one I'm most excited about is this tater tot substitution as I am an absolute sucker for those fried chunks of goodness.

The recipe I used called for kabocha squash, which is hard to find, and required quite a bit of prep work. So i substituted the prepackaged, precubed pieces of butternut squash available at Trader Joes and saved myself a ton of time and trouble. This might be one of the easiest recipes you'll find on this blog. 

Enjoy!

Ingredients:

1 package cut butternut squash 

Coconut oil

Sea salt

Directions:

Preheat oven to 400 degrees. Toss the squash with oil, sprinkle with sea and spread on a roasting pan. Roast the squash for 15 minutes, remove from oven to toss, then roast for another 10-15 minutes. 

Cauliflower Crust Pizza

If you have any cauliflower left over from yesterday's mashed cauliflower you are in for a treat! I have been wanting to make this recipe for a long time but it took having an entire head of leftover cauliflower to motivate me to do it!

The below recipe is for the crust only but feel free to pile on the toppings of your choice. I didn't want to make a trip to the grocery store so I used what I had in the pantry and refrigerator - tomato paste, meatballs (crumbled), kale and mozzerella cheese. Next time I will definitely use mushrooms and red and green bell peppers.

By the way, Dave is a pizza fanatic and loved this recipe. Yay! A way to eat GOOD pizza for 50 calories per slice and 2 carbs! (If cut into 8 slices. 100/4 if cut into four slices.)

Enjoy!

Ingredients:
1 cup cooked, riced cauliflower
1 cup parmesan cheese
1 egg, beaten
1 tsp dried oregano
1/2 tsp crushed garlic
1/2 tsp garlic salt
Olive oil
*the toppings of your choice*

Directions:

To "Rice" the Cauliflower:

Take 1 large head of fresh cauliflower, remove stems and leaves and chop the florets into small pieces. Add to food processor and pulse until it looks like grain. Place the riced cauliflower into a microwave safe bowl and microwave for 8 minutes. (If you don't have a microwave you can steam before transferring to the food processor.) Then, this is an important step, transfer the cauliflower into a dishtowel or cheesecloth and squeeze out as much moisture as possible. One large head should produce approx 3 cups of riced cauliflower. The remainder can be used to make additional crust immediately or can be stored in he refrigerator for up to one week.

To make the Pizza Crust:

Preheat over to 450 degrees. Spray a non-stick cookie sheet with a non-stick cooking spray. In a medium bowl, stir together 1 cup cauliflower, egg and parmesan cheese. Add oregano, crushed garlic and garlic salt, stir. Transfer to the cookie sheet and using your hands, press out into a 9" round. (Spray top with olive oil to help with browning.) Bake at 450 for 15 minutes. Remove from oven. To the crust, add sauce, toppings and cheese. Place under a broiler at high heat just until cheese is melted. (Approx 3-4 minutes.) *

*The toppings I used didn't have to be precooked but if you are using vegetables you will want to cook them first.

Mashed Cauliflower

I try not to force my healthy eating habits on my family. Of course I share my recipes and make "suggestions" but they are free to eat as they please in their own homes (except my husband;) But I felt very strongly about offering a healthy alternative to mashed potatoes at this year's Thanksgiving dinner.
Mashed cauliflower is a great alternative since it tastes very similar to mashed potatoes. (Both were available at our table so I was able to do a comparison.) The difference is about 53 calories and 13 grams of carbs. (1/2 cup white potatoes - 67 calories, 15.6 grams carbs, 1/2 cup cauliflower - 14 calories, 2.5 grams carbs.) Also, cauliflower leaves you feeling much less heavy and "stuffed." (Though this feeling is hard to avoid on Thanksgiving regardless of how healthy you eat!)
The preparation couldn't be easier as there is nothing to peel and cauliflower microwaves easily. (You can also steam.) I made enough for 20 people but the recipe below serves 2-4.

Ingredients:
1 head cauliflower
2 tbsp sour cream or greek yogurt
2 tbsp grated parmesan cheese, plus a few pinches to garnish

Directions:
Break cauliflower into pieces and place in a casserole dish with 2 tbsp water. Cover and microwave for 8 minutes, stirring halfway. Let cauliflower cool for several minutes, then mash adding sour cream and parmesan cheese. Sprinkle remaining cheese on top and serve.

Avocado Pie

I have never baked in my life and there's a reason. Actually, there are two reasons. For one I don't have a sweet tooth and what's the point of putting all that time and energy into making something you're not excited about eating? And two, even if I DID have a sweet tooth, I don't have the patience or precision that baking requires. You will notice that I often take liberties with my recipes e.g. "the recipe called for 2 tbsp but I used three" or "the recipe said to cook it for 15 mins but I cooked it for 20." There is no place for these types of executive decisions in baking and for that reason baking has never interested me (much to my mother's dismay.)

Tastier than it looks

Enter the avocado pie. I saw it on pinterest months ago and immediately wanted to take a bite. But as that would require baking it was never going to happen. Then my mom asked what I wanted to bring to Thanksgiving dinner this year. Of course she was signed up for every pie known to man....every pie but avocado:)

Last night was my trial run. Ten or fifteen minutes into crushing the gingersnaps I thought "this is why I don't bake! Ugh!" But the finished product was exactly what I was hoping for. 

Between the gingersnaps and whipped topping I consumed more sugar than I have in months. But I was able to feel good about myself for also having consumed one of the best sources of monounsaturated fat (good for the heart), antioxidants (prevent aging symptoms) and dietary fiber (as much as a piece of bread!) So if you want to end your evening with something that both tastes good and does a body good (and you don't mind crushing gingersnaps) I highly recommend this pie:)

Ingredients:

Crust:

1 1/2 cup ginger snaps, crushed

6 tablespoons butter, melted

Avocado Filling:

1 1/2 cup canned coconut milk (not light)

2 tsp (1 envelope) unflavored gelatin

3 large, ripe avocados

1/2 cup mint leaves

2 tbsp fresh lime juice

1 1/2 cup granulated sugar

1/2 tsp salt

Topping:

2 cups heavy whipping cream

2 tbsp granulated sugar

Lime zest and mint leaves for garnish

Directions:

Preheat oven to 350 degrees. Combine ginger snap crumbs and butter in a large bowl. Then press mixture into the bottom and up the sides of a 9" pie pan. Bake for 15 minutes and then remove and allow to cool completely.

Open the can of coconut milk - do not shake it! The cream will have settled on the top. Spoon it out and set aside for the next step. Put 1/2 cup of the coconut milk liquid in a medium saucepan. Sprinkle the gelatin over the top and allow it to sit for 2 minutes. Then place over medium high heat and warm the liquid and gelatin until the gelatin has dissolved (do not stir). Remove from heat.

In a large blender, combine: gelatin mixture, remaining coconut milk and cream from the top of the milk, avocados (pitted and skinned), mint leaves, lime juice, zest, sugar and salt. Blend on high until very smooth. Pour into cooled pie shell. Cover and refrigerate at least two hours.

Right before serving the pie, combine whipping cream and sugar. Whip with a hand mixer into whipped cream. Spread whipped cream over the top of the pie and garnish with lime zest and mint leaves.

Sweet Potato Pancakes

One thing I craved during my break from grain was pancakes. I thought I would go a little nuts at my favorite breakfast spot once I reintroduced grain into my diet but instead I ordered my usual egg white omelet. Ha. Once you are grain free for a period of time the idea of grain just sounds so heavy and...blah. But I came across this recipe for "Louisiana" sweet potato pancakes and as I am a big advocate of all things sweet potatoes I thought I would give them a shot. (Click here for the health benefits of sweet potatoes as well as a great Thanksgiving Day recipe!)

My batter was a little heavier on sweet potatoes and lighter on flour than the below so yours may not be quite so orange. One drawback of adding extra sweet potatoes is that your pancakes are "gooier" in the center but for me it was worth it!

Ingredients: (serves 4)
6 oz sweet potatoes
3/4 cup whole wheat flour
1 3/4 tsp baking powder
1/2 tsp salt
1/4 tsp
1 egg, beaten
3/4 cup milk
2 tbsp butter, melted

Directions:
Place sweet potatoes in a medium saucepan of boiling water and cooke until tender but firm, about 15 minutes (I cooked mine 20-25.) Drain, and immediately immerse in cold water to loosen skins. Drain, remove skins, chop and mash.
In a medium bowl, sift together flous, baking powder, salt and nutmeg. Mix mashed sweet potatoes, eggs, milk and butter in a separated medium bowl. Blend sweet potato mixture into the flour mixture to form a batter.
Preheat a lightly greased griddle over medium high heat. Drop batter mixture onto the prepared griddle by heaping tablespoonfuls and cook until golden brown, turning once with a spatulat when the surface begins to bubble.

Beet Bourguignon

When my mom was in town recently I thought I would impress her with one of my delicious home cooked meals. Never mind that she doesn't like beets because I LOVE them (a trait that she "blames" on my Polish father.) But much to my very surprised delight she devoured this meal even commenting on how wonderful the beets were! (She did however eat around the mushrooms. Sigh. Is this what it feels like to be the mother of a picky eater?)

Now that fall is officially here and the wedding is over (which means I can join all of you in rooting for cold weather) it's time for some comfort food. But unlike mac n cheese this dish won't require "comfortable" clothes.

Enjoy!

Ingredients:
2 tbsp olive oil
1 1/2 yellow onion, chopped
4 cloves garlic, minced
8 small raw beets (no need to "cheat" and get cooked/canned for this one)
4 medium carrots, sliced into large pieces
2 sprigs thyme
2 tbsp tomato paste
1 cup red wine
2 cups vegetable stock
3 bay leaves
2 portobello mushrooms, cubed
10 crimini mushrooms sliced in half
sea salt and pepper to taste

Directions:
Heat the olive oil in a large cast iron pot over medium heat. Stir in 1 onion and garlic, saute until soft. Toss beets, carrots, thyme, and salt and pepper into the pan, cook for 5 minutes, stirring occasionally. Stir in the tomato paste, red wine, vegetable stock and bay leaves, let simmer on low heat for 40 minutes. Meanwhile, heat olive oil in a pan and cook the mushrooms and 1/2 onion, stirring occasionally until onions brown. To finish the stew add mushrooms and onions and simmer for 10 more minutes. Garnish with fresh thyme.

Post Wedding Thai Curry

Sorry for the hiatus. Wedding planning had me eating take-out for two weeks (gasp!) Luckily I live in la so it was easy to stay grain free. I even indulged in a lettuce wrapped cheesburger from Five Guys;)

The grain free experiment was a huge success. I felt like I could eat more of the things I love (cheese, deli meat, wine) as long as I didn't eat any bread, pasta, rice, tortillas etc. I easily maintained my 125 lb weight and even developed sixpack-like abs without doing a situp. I am so happy with the results that I have decided to stay low grain, eating one serving or less per day of the above mentioned items.

To commemorate my return to the kitchen I decided to cook Thai Curry. I'm not typically a fan of Thai food. In fact, my "husband" would say that's an understatement. But since he loves it and I've been dying for some pasta this recipe seemed like a great compromise. And it did not disappoint:)

Ingredients:
1 bag Pad Thai noodles
(I used Pappardelle egg noodles from Trader Joes)
1 yellow onion
2 cloves garlic, minced
1 red bell pepper, chopped
1 large egg plant cut into bite size pieces
1 large sweet potato, peeled and chopped into cubes
1 cup coconut milk
1 14 oz can diced tomatoes
coconut oil
1 tbsp low sodium soy sauce, 1 tbsp red or green thai curry


Directions:
The directions don't call for the eggplant or sweet potato to be precooked but I chose to do so to soften them up a little. For the egg plant I cut into 1/2 inch thick slices, sprayed with olive oil, and grilled for a few minutes on each side. For the sweet potato I placed on aluminum foil and cooked on 350 degrees for 15 mins.

Bring a large pot of water to a boil and cook noodles until done. Rinse and set aside.

In a skillet combine coconut oil, onions, garlic and thai curry sauce and cook until onions begin to brown. Add egg plant, sweet potato and red pepper and cook for several minutes. Add coconut milk, soy sauce and diced tomatoes with juice. Bring to a boil, then lower to a simmer and let sit for 10 minutes. Add noodles and mix. Garnish with cilantro or basil.

Spaghetti Squash with Pumpkin and Sausage

A few months ago the display went out on my microwave. Upon further investigation I discovered that it wasn't just the display that had shorted out, it was the entire microwave. My first instinct was of course to buy a new one. But once I thought about it I couldn't remember the last time either Dave or I had used it. We laughed at the fact that a useless appliance had been taking up so much counter space in our tiny kitchen. Then spaghetti squash season returned :-P

For those of you lucky enough to have a microwave, poke holes in squash(es) and microwave for 10 minutes. Once squash has cooled, cut in half lengthwise, remove seeds and scrape the strands out with a fork and transfer to an extra large bowl. Otherwise cut in half lengthwise, remove seeds, and place cut sides down in 1/2 inch water in a baking pan. Bake on 375 for 40 minutes. Let cool, remove seeds and scrape strands into an extra large bowl.

Ingredients:

Olive oil
1 lb. sweet Italian sausage (I used spicy chicken sausage from Trader Joes)
4 cloves garlic, cracked and chopped
1 med. onion, finely chopped (1/2 cup)
1 bay leaf, dried
4-6 sprigs fresh sage leaves, chopped
1 cup dry white wine
1 cup chicken stock
1/2 cup low fat evaporated milk
1 cup canned pumpkin
1/8 tsp cinnamon
1/2 tsp ground nutmeg
Course salt and black pepper
Romano or Parmigiano cheese for grating

Directions:
Heat a large, deep nonstick skillet over med. high heat. Add 1 tbsp of olive oil to the pan and brown the sausage in it. Transfer sausage to paper towel lined plate. Drain fat from skillet and return pan to the stove. Add the remaining 1 tbsp oil, and then the garlic and onion. Saute 3-5 minutes until the onion is tender.
Add bay leaf, sage, and wine to the pan. Reduce wine to half, about 2 minutes. Add stock and pumpkin and stir to combine, stirring sauce until it comes to a bubble. Return sausage to pan, reduce heat, and stir in evaporated milk. Season the sauce with the cinnamon and nutmeg, and salt and pepper to taste. Simmer mixture 5-10 minutes to thicken sauce.
Transfer spaghetti squash into a large pot. Remove the bay leaf from sauce and pour the sausage pumpkin sauce over the squash. Combine sauce and squash and toss over low heat for 1 minute. Garnish with lots of shaved cheese and sage leaves.

Apricot Chicken with Pumpkin Pesto Mash

I just returned from a GORGEOUS weekend in San Francisco where I celebrated my bachelorette party with some of my closest girlfriends. I have been to the city dozens of times in my life and I don't remember it ever being that warm (or that fun, or that big of a blur!) Which made it very hard to return home to cook "fall" recipes. But, alas, nothing can last forever. The weather started to turn last night and today's southern california forecast is calling for rain (gasp!)

The turn in the weather inspired me to search the internet for a squash or pumpkin recipe, preferably something savory, filled with onions and garlic. I got even more than I bargained for when I found this gem which includes all of the above and one of my favorite indulgences...dried apricots.

My only suggestion is to substitute the pumpkin with another squash. The result was delicious and worth it if you have a ton of time on your hands. But if you've ever carved a jack-o-lantern you know how difficult pumpkins are to work with. Also, by time you separate all the seeds and pulp there isn't much meat left. (And the only thing more time consuming than carving one pumpkin would be carving two!)

Enjoy!

Ingredients:
40 g dried apricots (about 6-8)
The meat from one small pumpkin/ large squash deseeded and roughly chopped
2 tsp butter
2 shallots, thinly sliced
2 large handfuls baby spinach, stemmed
olive oil spray
4 skinless chicken breasts
1 1/2 tbs basil pesto
extra baby spinach leaves to serve

Directions:
Place the apricot in a small heatproof bowl and cover with boiling water. Set aside for 10 minutes to soak. Drain.
Cook the pumpkin/squash in a saucepan of boiling water for 10 minutes or until soft.
Meanwhile, melt the butter in a non-stick frying pan over medium heat. Add the shallot and cook, stirring, for 1 minutes or until soft. Add the spinach and cook, stirring for 2 minutes or until the spinach wilts. Add the apricot to the spinach mixture and stir to combine. Season with salt and pepper.
Use a small, sharp knife to cut a horizontal slit in the thickest part of each chicken breast to create a pocket. Divide the apricot mixture evenly among the pockets. Seasons with salt and pepper.
Spray a large non-stick frying pan with olive oil spray. Heat over medium high heat. Add the chicken and cook for 3 minutes each side or until cooked through. Thickly slice.
Drain the pumpkin and return to the pan. Place over medium heat and stir to remove the excess moisture. Stir in the pesto. Season with salt and pepper.
Divide the mash among serving plates. Top with the chicken. Serve with spinach.

Butternut Squash and Quinoa Casserole

It may still be in the 90s in Los Angeles but I've already transitioned to "fall" foods like pumpkin spice lattes and butternut squash.

Butternut squash contains many of the same health benefits as zucchini even though it is technically a fruit. It is high in fiber which aids in digestion, potassium which is important for bone health, and caretenoids which protect against heart disease. Is is also full of antioxidants which have anti inflammatory effects and can improve conditions such as asthma, arthritis and acne.

As if the health benefits weren't motivation enough, this recipe is a casserole which means less cooking during the week! I'm packing the leftovers for lunch at this very moment...

Ingredients:
3 tbsp olive oil, divided

1 large onion, diced
1 tbsp minced garlic
1 tbsp paprika
2 1/2 tsp ground cumin, divided
1 tsp coriander
1 tsp cayenne pepper
1/4 tsp ground allspice
2 18-ounce cans chickpeas, rinsed
1 28-ounce can diced tomatoes
2 cups frozen chopped spinach
1 cup quinoa or whole wheat couscous
1/2 cup golden raisins
1 cup water
1/2 tsp salt, divided
2 10-12 ounce boxes frozen pureed squash, thawed*
1/2 cup finely chopped fresh cilantro (optional)

Directions:
Preheat oven to 450 degrees
Heat two tbsp oil in a large skillet over medium heat. Add onion and cook, stirring occasionally until tender and browned, 9 to 11 minutes. Add garlic, paprika, 2 tbsp cumin, coriander, cayenne, and allspice and cook for 30 seconds. Stir in chickpeas, tomatoes, spinach, quinoa (or couscous), raisins, water and 1/4 tsp salt. Cook, stirring for 5 minutes. Remove from heat.
If thawed squash is watery, place in a fine-mesh sieve and gently press to extract excess liquid. Transfer to a medium bowl and stir in the remaining 1 tbsp oil, 1/2 tsp cumin and 1/4 tsp salt.
Transfer chickpea mixture to a baking dish and cover with squash. Cover the dish and bake until steaming hot, about 45 minutes for quinoa (15 mins for couscous). Let cool for 5 minutes. Sprinkle with cilantro if you insist.

*I couldn't find pureed squash at Trader Joes so I bought two fresh butternut squash. I sliced each down the middle vertically, placed cut side down on a slightly greased baking sheet and cooked for 45 minutes at 400 degrees. Once the squash cooled I scooped the meat into a large bowl and used an immersion blender to puree.

Mu Shu Pork Wraps

This recipe is perfect for those who are living a grain free lifestyle (me, at least until my wedding on Nov. 9th) as well as those who love pork (me again.)

I was able to whip up the filling and leave in the fridge before work, then throw it back on the stove for a few minutes upon arriving home. Although I enjoy the process of cooking dinner I did less snacking in the short amount of time it took "reheat" the filling and toss it into lettuce wraps. I also consumed less wine;)

Ingredients:
1 small head iceberg lettuce
2 tbsp low sodium soy sauce
2 tbsp dark sesame oil
1 tsp cornstarch
1 (8 ounce) boneless pork loin, trimmed
1/2 cup carrots, diced
4 mushroom caps, thinly sliced
2 tbsp canola oil
3/4 cup sliced green onions
3 tbsp water
2 tsp minced fresh garlic


Directions:
Combine soy sauce, sesame oil and cornstarch. Cut pork crosswise into 1/4 inche thick slices. Stack several slices vertically; slice into 1/4 inch thick pieces. Repaeat prodcudre with remaining pork. Add pork, carrots and mushrooms to soy sauce mixture; toss.

Heat a large skillet over medium high heat. Add oil, onions and garlic; saute 30 seconds. Add pork mixture; saute 3 minutes or until done. Place pork mixture in each of 6-8 lettuce cups.

Chicken with Honey Beer Sauce

When I started this blog last year I titled my before and after pictures "beer" and "vodka soda." Friends thought I was being clever (and perhaps I was) but I was also being 100% truthful.

Two years ago my lifestyle was very different than it is now. On the average weekday evening I could be found either at taco tuesday (two for one tacos/beer) or "South", the bar down the street from my apartment (fried pickles, tator tots and, of course, beer.) Sundays consisted of playing kickball, which really meant sitting in a softball dugout drinking beer, followed by a trip to the local watering hole to play flip cup (beer) and beer pong (more beer).  And did I mention my favorite sport is baseball (beer) especially watching live games (more beer) and traveling to Scottsdale every year for spring training (the most beer.) So, as you can see, cutting beer completely out of my diet for three months and drinking it only on occasion now is one of the most dramatic lifestyle changes I have made.

 That said I was thrilled to have an excuse to buy a six pack and then proceed to split all but the 1/2 cup we needed for this recipe with Dave. (We couldn't let it go to waste;) I think this can also be considered cheating on my grain free diet. But it was worth it!

Ingredients:
2 tsp canola oil
4 (6 oz) skinless, boneless chicken breast halves
1/4 tsp freshly ground black pepper
tsp salt
tbsp thinly sliced shallots
1/2 cup wheat beer (I used Hoegaarden from TJs)
2 tbsp low sodium soy sauce
1 tbsp whole-grain Dijon mustard
1 tbsp honey
2 tbsp fresh flat-leaf parsley leaves

Directions:
Heat a large skillet over medium-high heat. Add oil to pan. Sprinkle chicken evenly with pepper and salt. Add chicken to pan; saute 6 minutes on each side or until done. Remove chicken from pan; keep warm. Add shallots to pan; cook 1 minutes or until translucent. Combine beer and next 3 ingredients (through honey) in a small bowl; stir with a whisk. Add beer mixture to pan; bring to a boil, scraping pan to loosen browned bits. Cook 3 minutes or until liquid is reduce to 1/2 cup. Return chicken to pan; turn to coat with sauce. Sprinkle evenly with parsley.

Chickpea and Tomato Casserole with Poached Eggs

No I don't have a family to feed. Sometimes I don't even have a soon-to-be husband to feed. But that clearly doesn't stop me from making an enormous casserole and spending the next several days eating it. (Note: these leftovers make a great breakfast:)

My favorite thing about this recipe is the fried eggs on top. And by fried eggs I mean fried egg YOLKS. In the past year I have become accustomed to purchasing egg whites by the carton and ordering my omelettes sans yolk. (Which is more expensive by the way. Less egg apparently = more money. The same way our tiny bikinis cost twice as much as a pair of board shorts. Hmph.)

My least favorite part of this recipe is the cilantro. If you insist upon it be my guest but those who know me know I wouldn't let cilantro so much as occupy space in my refrigerator let alone touch my food;)


Enjoy!

Ingredients:
1/4 cup olive oil
1 medium onion, finely chopped
4 garlic cloves, coarsely chopped
2 jalapeños, seeded, finely chopped
1 15-ounce can chickpeas, drained
2 teaspoons paprika
1 teaspoon ground cumin
1 28-ounce can whole peeled tomatoes, crushed by hand, juices reserved
Kosher salt and freshly ground black pepper
1 cup coarsely crumbled feta
8 large eggs
1 tablespoon chopped flat-leaf parsley
1 tablespoon chopped fresh cilantro (optional)




Directions:

Preheat oven to 425°F. Heat oil in a large ovenproof skillet over medium-high heat. Add onion, garlic, and jalapeños; cook, stirring occasionally, until onion is soft, about 8 minutes. Add chickpeas, paprika, and cumin and cook for 2 minutes longer.

Add crushed tomatoes and their juices. Bring to a boil, reduce heat to medium-low, and simmer, stirring occasionally, until sauce thickens, about 15 minutes. Season to taste with salt and pepper. Sprinkle feta evenly over sauce. 

Transfer to baking dish. Crack eggs one at a time and place over sauce, spacing evenly apart. Bake until whites are just set but yolks are still runny, 5–8 minutes. Garnish with parsley and cilantro (if you insist).

Spicy Mango Chicken Salad

Trying to savor every last moment of mango season, I scoured my cookbooks and magazines for yet another mango-friendly recipe. Of course this was a week ago and by last night the groceries I had bought for said recipe were long gone. Lettuce had done double duty in salads and wraps, cucumber slices had been used to flavor water and frozen mango slices had perished in my morning smoothies. But, determined to make this work I grabbed a fresh mango from the produce mart and set out to wing it! Here is what we (Dave was instrumental in this one) came up with....

Ingredients:
2 Chicken Breasts
8 oz Thai Red Curry sauce (Trader Joe's)
 2/3 cup plain Greek yogurt
1 Mango peeled, pitted and cut into chunks
1/2 cucumber (diced)
1/2 red onion (finely chopped)
Greens (I mixed spinach and kale)
Olive Oil

Cut  the chicken breasts into long, thin slices. Saute olive oil in a pan and brown the strips on either side, then add the red curry sauce. Add the yogurt to cucumber, red onion and mango slices and toss gently.
Tear the greens into bite size pieces and arrange on two plates.* Spoon the mango mixture over the top, add the warm chicken strips and serve immediately.

*I massaged a mixture of equal parts lemon juice and flax seed oil into the kale 15 minutes before serving to soften it. I then tossed with the spinach before plating.

Duck, Clementine and Spinach Salad

One of the most memorable traditions of my childhood is my parents taking me out to a "fancy dinner" (it was my choice and could range anywhere from The Olive Garden to Black Angus;) on my birthday each year. I could order anything I wanted and, more often than not, it was a steak. This is something I couldn't get at home and the bright red, delicious slab of cow filled me with wonderment.

Through my teens and early 20s I experimented with vegetarianism but ultimately went back to eating the way I had been raised - mostly lean white meat with red meat on rare (pun intended) occasion. I admit, there is a difference between the taste of a ground beef burger versus turkey burger or carne asada taco versus chicken taco. Hmmmm. . . could the amount of saturated fat have something to do with it?

As discussed here previously saturated fat is one of the "bad" types of fat (transfat being the other) and increases our "bad" cholesterol levels and chance of heart disease. Lean beef (strip steak, tenderloin, T-bone) boasts a whopping 4 grams of saturated fat per 3 oz serving. Meanwhile, the same size serving of chicken contains less than a gram (0.5g) of saturated fat. Clearly the healthier choice, correct?

Enter duck meat. Although no where near the low fat content of chicken, duck (without the skin) contains less saturated fat than beef at 3.4g. In addition, duck contains very high levels of a monounsaturated fat (one of the "good" types of fat) called oleic acid. This is the same type of fat that olive oil contains in abundance and that many studies have shown to lower the risk of heart disease, cancer and other diseases of aging.*

I found this salad recipe to be a great way to sample duck meat. And combined with the spinach, green beans and olive oil it makes for a very healthy meal.

Enjoy!

Ingredients: (Serves 4-6)
3 duck breasts (each about 8 oz)
10 oz green beans, trimmed
3 clementines, peeled and segmented
4 cups of spinach

Dressing: Juice of two clementines, 1 tbsp white wine vinegar, 2 tbsp olive oil, salt and pepper

Directions:
Preheat oven to 350 degrees. Trim the skin from duck breasts, place in a skillet and cook over medium heat for 3-4 minutes on each side until browned. Transfer the duck to a baking dish and place in the oven for 5 minutes until cooked through. Remove from oven, cover with foil and set aside.
Blanch the green beans in lightly salted boiling water for 2 minutes until cooked but still firm and bright green. Drain and refresh in cold water. Transfer the beans to a large salad bowl with the clementine segments.
Make the dressing by beating together the clementine juice, vinegar and oil in a small bowl. Season to taste with salt and pepper.
Add the spinach to the beans and clementines, drizzle the dressing over it and combine well. Slice the duck meat, combine it with the salad and serve immediately.

*Despite these benefits, meat containing this level of saturated fat should be consumed sparingly (once or twice per week.) 

Crab Napoleon Salad

I tend to prefer my crab rolled in rice, with a side of ginger and a big glass of red wine. But this "salad" was too cool to pass up.

It's also super quick and doesn't require any "cooking" although you will have to toast the pita bread.

Enjoy!

Ingredients:
2 4 inch whole grain pitas
Olive oil cooking spray
4 red vine tomatoes, divided
2 yellow vine tomaotoes
2 tsp avocado or extra virgin olive oil
1 1/2 tbsp low fat olive oil mayo
1 tbsp grainy or Dijon mustard
2 tsp fresh lemon juice
8 oz cooked lump crab meat
Sea salt and fresh ground black pepper
1 firm ripe avocado peeled, pitted and sliced into 8 thin slices
Fresh mozzarella

Directions:
Preheat oven to 350 degrees. With a small, sharp knife, split each pita into 2 single layer rounds. Mist both sides of each round with cooking spray and transfer to a large baking sheet. Bake, turning once, until golden and crisp, 6 to 8 minutes. Remove from oven and let cool on a baking sheet.

Meanwhile, prepare vinaigrette: Cut 1 red tomato in half crosswise. Over top of a small bowl, squeeze out as much juice and seeds as possible and collect in bowl. With a small spoon, scoop out tomato pulp and add to juice. Mixture should total 1/3 cup. If not, repeat with 1 additional red tomato. Stir in oil and set aside.

In a separate bowl, combine mayo, mustard and lemon juice; fold in crabmeat, salt and pepper and set aside. Slice remaining 2 red tomatoes and yellow tomatoes crosswise into 1/2 inch slices.

Divide pita rounds among serving plates. layer each with avocado, yellow tomato, basil, mozzarella, crab mixture, red tomato and additional basil and crab mixture. Drizzle vinaigrette over top and around each, diving evenly. Garnish with basil sprigs. 

Stand Up Paddle Boarding

As you may have noticed I've been slacking on my fitness posts. Training for the Nautica Malibu Triathlon the past few months has left me little time to explore fun new workouts and there is only so much I can say about swimming, biking and running!

Last weekend I finally had the opportunity to do something I've been dying to try. . . stand up paddle boarding! I had scheduled my lesson in Santa Monica and was excited to "ride" the waves rather than diving under them. However, due to high surf, the lesson was rescheduled for the calm, still water of Marina Del Rey.

Although an easier place to learn, I worried that I wouldn't get the workout I was hoping for in the bay. But within a few minutes of paddling I could feel my core engaging. If you have ever stood on a bosu ball, you know what I'm talking about. (And if you haven't stood on a bosu ball imagine the feeling you get in your abs while laughing.)

Later I thought hmmm. . . I'm starting to feel this in my arms, and shoulders, and back. And, although the water was mostly flat, BOY was I flexing my glutes to stay on that board every time a boat passed by!

We had planned to have a race at the end of the lesson to give us a little extra cardio. But two hours in we had split into groups and were too busy chatting or sight seeing to break a sweat. A very relaxing workout or "active recovery" as the athletes among us would say. But, athlete or not, I highly recommend this fun alternative to your regular fitness routine.

Salad in a Jar

I saw these salads in a magazine recently and thought wow, those are pretty. But it didn't occur to me that they are also very functional. Between dressing my salads before leaving the house in the morning (soggy) and including the dressing in a sandwich bag (messy) I don't really have a good method for transporting it. But by layering the ingredients (with the heaviest, least permeable ingredients on the bottom) you can prevent the salad from getting soggy. Also, by simply shaking the jar to distribute the dressing you avoid a mess (and have nothing to throw away.)

If you have a wide mouthed jar you can eat right out of the jar. For narrower jars like the spaghetti sauce jar pictured just shake, then dump into a bowl.

If you're not taking a picture the label doesn't really matter. But to remove it soak the jar in hot water then use isopropyl (rubbing alcohol or nail polish remover) to remove the residue.

Here is one recipe that worked particularly well....

Ingredients:

Champagne Vinaigrette (Trader Joes)
Grape tomatoes
Mushrooms
Bell pepper
Red onion
Grilled chicken
Spinach

Layer the ingredients in that order and you're good to go!

Raspberry, Fig, Prosciutto Salad

I'm still on a raspberry kick after the Balsamic Chicken Breasts so I thought I would share one more recipe. In addition to raspberries this salad also contains figs, another low calorie, high fiber and anti-oxidant rich fruit. (And there is much less sugar in a fresh fig than in a Fig Newton;)

The salad pictured is a side salad but I made a dinner sized last night and it was very filling. So fill your plate with as much arugula and fruit as your heart desires! (Just go easy on the cheese...)

Ingredients: (Serves 4)
3 cups arugula
6 ripe figs, halved
1 1/4 cups raspberries
8 slices of prosciutto
2 large buffalo mozzarella balls
2 tbsp aged balsamic vinegar
2 tbsp olive oil

Directions:
Put the arugula in a large bowl, add the halved figs, the raspberries and the proscuitto, toss carfully and transfer to a large serving plate
Make the dressing by beating together the vinegar and oil. Tear each mozzarella ball into pieces and arrange them on the salad. Drizzle the dressing over the salad and serve.

Raspberry Balsamic Chicken Breasts

Sorry for the delay. . . I've been on vacation in Santa Cruz! This annual vacation once included loads of beer, bagels, chips, crackers, and at least one corn dog at the boardwalk. However I'm happy to report, it was completely grain free this year!

That's not to say it was completely healthy. I did my share of indulging, especially when it came to cheese. (Mmmm. . . cheeeeeese.) But I'm happy that I was able to avoid grain and the accompanying "wheat belly" since I spent most of my time in a bathing suit.

One discovery that I've made since adopting the grain free lifestyle is that "healthy" whole grain boasts exactly one nutritional benefit. . . dietary fiber. However, there are many natural foods that include as much dietary fiber as bread: figs, raisins, avocado, papaya, broccoli, green peas, pears and sweet potatoes. There are also several natural foods that contain MORE dietary fiber than bread such as egg plant, collard greens, and raspberries. Raspberries are also low calorie and high in vitamin C and Omega 3s so they give you a much bigger nutritional boost than would a piece of toast with breakfast or a side of rice with dinner.

My only warning about this recipe is that it's spicy. I know that sounds strange but you just have to trust me when I tell you it's delicious. And if you're not grain-free and would like to add a starch barley is a great choice:)

Ingredients:
4 4-oz. boneless, skinless chicken breasts
coarse ground black pepper, sea salt, onion powder
1 tbsp olive oil
1 cup diced shallots
2 tbsp white balsamic or white wine vinegar
2 tbsp low sodium soy sauce
1 1/2 tbsp raw honey
1/8 tsp red pepper flakes
3/4 cup fresh raspberries

Directions:
Season chicken on all sides with black pepper, sea salt, and onion powder.  In a large, non-stick skillet, heat oil on medium-high. Add chicken and cook for 5 minutes. Turn chicken and add shallots. Coo, stirring shallots occasionally for 5 minutes until chicken is cooked through. Transfer chicken to a large plate and cover to keep warm; keep shallots on medium-high heat.
To shallots, add vinegar, soy sauce, honey and pepper flakes. Stir to combine and cook until slightly thickened, about 30 seconds. Stir in raspberries and cook for 30 more seconds until berries soften slightly. Divide chicken among serving plates and spoon berry mixture over them.

Shrimp and Salsa Verde lettuce wraps

This time, rather than suggesting that sandwiches be made into lettuce wraps I'm demonstrating it! And don't tell me the wraps pictured below don't look fresh, delicious and at least as appetizing, if not more so, than their pita pocketed counterparts.

But the real beauty of this recipe is that it doesn't require a stove, microwave, or any fancy equipment. Just a knife and a can opener. It's almost too easy.....;)

Ingredients:
1/2 cup finely chopped jalepeno
1 small tomato, chopped
1/2 orange bell pepper, chopped
1 1/2 cups ice berg lettuce, chopped
1 can corn
1/4 cup plain greek yogurt
1 can (6 oz.) salsa verde
1 lb cooked shrimp (peeled and deveined)
4 lettuce cups (from head of ice berg lettuce)
Feta cheese

Directions
In a medium sized bowl combine shrimp with salsa verde. In another slightly larger bowl combine everything but the feta. Scoop equal portions from each bowl into the lettuce cups and top with feta. And cilantro...if you must;)

Veggie and Basil Pesto Sandwich

I know what you're thinking. "Sandwich?! I thought you were grain-free until November?"  And you would be right. However, I've discovered that almost any sandwich (with the obvious exception of peanut butter and jelly) can be made into a deliciously grain free lettuce wrap. And Dave discovered another grain free modification this morning when he used the left over filling to make an egg white omelet. (This bride-to-be isn't the only one "shedding for the wedding" ;)

Ingredients: (serves four)
1 tbsp red wine vinegar
1 tbsp extra virgin olive oil
1 sm shallot, finely chopped
Salt and pepper
1 jar artichoke hearts (9 to 10 oz) rinsed, drained and cut into quarters
3 oz baby spinach leaves
4 pieces sourdough bread -OR- four lettuce "cups" (from a head of iceberg lettuce)
1 lb mozzarella cheese, thinly sliced
1/4 cup basil pesto



Directions:
In a small bowl, whisk together vinegar, oil, shallot, thyme, 1/2 tsp salt, and 1/8 tsp freshly ground black pepper. Place artichokes in a medium bowl, peppers in another bowl, and spinach in a third bowl. Divide dressing among all 3 bowls. Toss all food in bowls until well coated
Slice each piece of bread in half and spread pesto on all cut sides of bread. If using lettuce put a dallop of petso in each cup
Layer 1/4 each of spinach, peppers, mozzarella and artichokes

Disclaimer: this sandwich doesn't travel well! Since the dressing and pesto both contain olive oil it's best to eat it right away before the oil seeps through the bread or wilts your lettuce.

Nutty Zucchini and Yellow Squash

It didn't occur to me that zucchini is a "summer squash" until it started to crop up in one summer recipe after another. (Although they are available year round, at least in California.) Because zucchini has such a high water content, it's very low in calories. One medium raw zucchini with its skin on contains just 31 calories and 0 grams of fat. The same zucchini boasts 56 percent of your daily recommended value of vitamin C, 3 grams of fiber and 2 grams of protein. In other words start adding them to every meal for the rest of the summer!

This recipe is perfect for vegetarians, paleos and/or those preferring to get their carbs from veggies rather grain. The nuts threw me for a loop and I almost left them out (but thank goodness I didn't as they're the best part!) The original recipe called for hazelnuts but I had to use a Trader Joe's substitute - macadamia nuts. To roast heat the oven to 250, spread a thin layer on a baking sheet and cook for about 5-7 minutes on each side (or a bit longer but check regularly) until they're golden brown.

Ingredients:
2 large zucchini, cut into 1/2 inch rounds
2 large yellow squash, cut into 1/2 inch rounds
2 tbsp flaxseed oil
1 large heirloom tomato, diced
1 tbsp minced fresh thyme
2 tbsp minced fresh parsley
2 tbsp roasted hazelnuts (or macadamia nuts)

Directions:
Fill a 2 quart sauchpan with 1 quart of water. Insert steamer and bring water to a boil. Add zucchini and yellow squash and cover. Steam ten minutes and stir once.

Drain squash and place in medium bowl. Add oil and mix well. Toss with tomatoes and sprinkle with thyme, parsley and nuts.

Pork Loin with Grilled Cherry and Plum Salsa

If you're a fan of mixing sweet and savory (and who isn't?) this is the perfect recipe for you. There's nothing seasonal about pork (in fact I could eat it every day:) but the cherries and plums definitely give it a "summery" feel. If you're lucky enough to have an outdoor grill you can enjoy a glass of white wine on the patio. If not I have included instructions for cooking it in the oven and, as you'll be stuck in a hot kitchen, cold wine is still recommended....

Ingredients:
2 plums, pitted and halved
1/2 pound cherries, pitted and chopped
1/4 cup chopped sweet onion
1 small jalapeno, seeded and minced
1 tbsp white wine vinegar
1 tsp honey
2 tbsp chopped fresh mint leaves
2 tbsp chopped fresh basil leaves
1/8 tsp ground cardamom
1/2 tsp salt
1 1¼ pound pork loin
2 tsp olive oil
1/2 tsp freshly ground black pepper

Directions:
Heat a grill or grill pan to medium high (or pre heat the broiler)
Place the plums cut side down on the grill or cut side up on a baking sheet and cook 4-5 minutes. Remove from heat, let cool 5 minutes and dice.
In a medium bowl combine the plums, cherries, onion, jalapeno, vinegar, honey, mint, basil and cardamom and 1/4 tsp of the salt; toss to combine
If not already sliced, slice pork loin into equal servings. Rub with oil, black pepper and remaining salt. If cooking under broiler, place on a baking sheet surrounded by salsa. Cook 7-8 minutes on each side. If cooking on a grill, create a foil packet for the salsa and cook alongside the pork. Let cool for 5 minutes before serving.

Zucchini Linguine with Tuna and White Beans

There was a time in the not so distant past that I thought "Carb-free?? You've gotta be kidding!" (Of course by "carb" I meant "grain" although I didn't realize that at the time;) I couldn't imagine depriving myself of big bowls of pasta or sandwiches on thick, sour dough rolls. And, as I discovered on my trip to Brazil last November, there is a REASON I couldn't imagine it.

In a nutshell, refined carbohydrates raise blood-sugar levels, setting up an insulin surge that drives blood sugar down again. This causes rebound hunger which explains why, a few hours after eating a starchy meal, we're hungry again. That insulin spike also interferes with leptin, the hormone secreted by fat cells that should tell the body to stop eating which is why a 90 lb girl can polish off a family sized portion of Fettuccine Alfredo. Lastly, consuming refined carbohydrates increases CRAVINGS which explains why someone who consumes starchy meals regularly feels like she would be "depriving" herself to do otherwise.

In preparation for my upcoming wedding I have been "depriving" myself of grains for three weeks and plan to continue doing so for the next three months (then returning to my grain-in-moderation approach which is about 2-3 times a week). The cravings wore off by the second week and I feel better than I have in months. Oh, and without doing a single sit-up I have rediscovered my abs!

Of course right after I made the decision to go grain-free I came across a delicious looking spinach linguine recipe. I ripped it out of the magazine and just as I was about to file it under "recipes to try in a few months" it occurred to me that I could substitute zucchini for the linguine. And thanks to my future mother-in-law, I actually have the tool to do it:)

So grab your Julienne peeler and prepare for one of the most delicious non-pasta, pasta dishes you've ever tasted....

Ingredients: (makes two servings)
3 Zucchini
8 oz canned tuna packed in oil
1/4 cup fresh lemon juice
2 large cloves garlic, chopped
1 tsp salt
1/2 tsp freshly ground black pepper
1 can (15 oz) cannellini beans, rinsed and drained'
1 small red onion, thinly sliced
1/2 cupe chopped Italian leaf parsley, plus whole leaves for garnish
1/2 thinly sliced lemon

Directions:
Carefully run the Julienne peeler from one end of the zucchini to the other. This will create a half dozen long "noodles." (You can also start from the middle and work outwards to make shorter noodles.) Set aside in a medium sized bowl.
Drain tuna, reserving oil in a large bowl. Whisk juice, garlic, salt and pepper with oil. Flake tuna into same bowl. Add noodles, beans, onion and chopped parsley; toss gently to coat with dressing. Serve garnished with parsley leaves.

Steamed Salmon Salad with Grapefruit-Ginger Dressing

This salad not only combines three of my favorite things (avocado, grapefruit and ginger), it also includes one of my didn't-used-to-be-and-still-isn't-quite-a-favorite-but-I-know-it's-AMAZINGLY-healthy things...salmon.

If you're trying to lose weight you will be thrilled to know that salmon speeds up your metabolism. (Quicker weight loss and longer sustainability!) Also, the Omega-3 fatty acids contained in salmon help your brain work better, improve your memory and contribute to shiny hair, bright eyes and healthy skin.

As for avocados, those who follow my blog know that they are GOOD FAT which we all need. Good fats are mono-unsaturated fat (olive oil, canola oil, seeds, nuts and avocado) and poly-unsaturated fat (fish, walnuts, seeds flax-seed/oil.) So salmon is also good fat:)

To top it off, literally and figuratively, ginger is not only delicious, it's also good for your digestive system.Win, win, win!

Ingredients: (Makes 4 servings)
1 lb salmon fillet, cut in half to fit in a steamer basket)
1 tsp ground cumin, Juice from 2 limes (about 1/4 cup
8 cups mixed greens
1 Avocado, sliced
1 pink grapefruit, segments separated
1/2 cup bean sprouts - I didn't have these :(

Grapefruit-Ginger Dressing:
5 tablespoons grapefruit juice
2 tbs olive oil
1/4 cup white-wine vinegar
1 tbs chopped fresh ginger

Directions:
Season fish with salt, pepper, cumin and lime juice and steam in a bamboo steamer or a pot w/ steamer insert until tender, about 3 minutes per side. Set aside 10 minutes to cool.

Mix dressing ingredients in a small bowl. Toss greens with 1/2 dressing. Arrange salmon, avocado slices and grapefruit sections on top of each salad and drizzle lightly with remaining dressing. Top with bean sprouts.

Filet of Sole with Tomatoes and Olives

As those who follow my blog know I do 99% of my grocery shopping at Trader Joe's. This means that I sometimes have to substitute a certain ingredient for the similar but not quite the same ingredient that TJs happens to have available that week.

Having said that I would be remiss not to mention that my "Filet of Sole" was actually a "Filet of Hake" (which doesn't sound nearly as fancy.) Like Sole, Hake is a low fat, firm, mildly flavored fish. Also like Sole, the mercury content is very low so it's safe for my pregnant friends:) Feel free to choose either fish (or another similar substitute, Cod) for this dish.

Ingredients:
Parchment Paper
4 sole fillets (6 oz each)
1 tbsp plus 4 tsp olive oil
2 cloves garlic, thinly sliced,
1/8 tsp red pepper flakes
1 cup grape tomatoes, halved
2 tbsp capers, drained
8 large pitted kalamata olives, halved
1/2 tsp kosher salt
1/4 tsp freshly ground black pepper
8 tsp white wine
4 tsp unsalted butter
8 fresh thyme sprigs

Directions:
Heat oven to 450 degrees. Fold four 15 inch square pieces of parchment paper in half. Starting at the fold of each piece, draw a large half heart. Cut along outline and open. Place1 fish fillet to the right of each crease.

In a small skillet, warm 1 tbsp oil over medium heat. Saute sliced garlic and pepper flakes until garlic turns golden, 1 minute. Removed the skillet from heat, stir in tomatoes, capers, and olives.

Sprinkle fish with salt and pepper then top each fillet with 2 tsp wine, 1 tsp butter, 1/4 tomato mixture and two sprigs of thyme.

Fold other half of heart over fish. Starting at top of each half heart and continuing to the bottom, fold tightly to seal packet. Twist tail tightly to seal completely.

Place packets on a large rimmed baking sheet, roast 8 minutes.

Flank Steak Salad

After a week of "light" salads Dave and I decided to try something heartier. This may seem like an odd choice for me since I very rarely eat red meat. But that is exactly why I chose it.

There is no question that red meat is a great source of protein and iron. One 3 oz. serving provides 23 grams of the recommended 60 grams of protein per day and 15 percent of your daily iron intake.

However, a 3 oz serving also contains 15 g of fat. Your daily fat intake should equal no more than 90 grams and intake of saturated fat (contained in animal products like red meat, whole milk dairy products and some vegetable oils) should remain below 30 grams.

If you typically avoid saturated fats, processed food (deli meat, cheese spreads, frozen meals) and especially transfats (fast food, vegetable shortening/margarine and fried food) feel free to indulge in this salad. However if you've been to the fair lately, well, there's always next week;)


Ingredients (serves 4):

24 oz cherry tomatoes
3 Tbsp low sodium soy sauce
2 Tbsp balsamic vinegar
1 Tbsp agave
1 lb flank steak
2 bags (10 oz each) chopped romaine lettuce
4 Tbsp feta cheese

Directions:

Prepare outdoor grill for direct grilling on medium-high (or preheat broiler.) Fold 30" by 12" sheet of heavy-duty foil crosswise in half. Place tomatoes on double thickness of foil; bring long sides of foil up and fold several times to seal well. Fold over ends of foil to seal in juices.

Sprinkle 1/4 tsp each salt and pepper all over steak, place on hot grill (or under broiler) with tomato packet. Cook 10 minutes for medium rare steak, turning steak over once.

In a small bowl, whisk soy sauce, vinegar, agave and 1/8 tsp freshly ground black pepper.

Toss 1/3 of dressing with lettuce. Divide lettuce among plates. Top with steak, tomatoes, remaining dressing and feta cheese.

Wahoo Watermelon

I  absolutely LOVED all the mango and pineapple in the Tone It Up Beach Babe 5 day slim down. But I realized I have been neglecting my favorite summer fruit. . . watermelon!!

To compensate for that I included watermelon in both my breakfast and my lunch today. I had never included watermelon in my smoothies even though I have one for breakfast everyday. Nor had I grilled watermelon (or even heard of such a thing.) So today was not only a day of watermelon, it was a day of firsts.

Grilled Watermelon, Mint and Feta Salad

1 small watermelon cut into 1 inch thick rounds
1/2 cup small mint leaves, torn
2 ounces feta cheese, crumbled into large chunks
1 tbsp olive oil
1 tbsp balsamic vinegar
1/4 tsp salt and black pepper

Heat grill or pan over high heat until very hot. Grill watermelon rounds, turning once, until charred (about 2-3 minutes per side). Transfer watemelon to a cutting board and remove ring; cut rounds into wedges
Arrange watermelon on a serving platter, sprinkle with mint and feta. Drizzle with olive oil and vinegar, then sprinkle with salt and pepper.

*You can also serve over a bed of watercress or arugula 

 Watermelon Lime Frosty

3 cups watermelon, frozen
1 ripe banana, frozen
2 tsp agave nectar
Zest from 2 limes
Juice from 2 limtes (about 4 tsp)
1/2 cup water

Wahoo!!!

Beach Babe inspired Grilled Salmon and Pineapple

I am not the girl who can easily lose a few pounds in a week. At least I didn’t think I was. When I began my weight loss “journey” a year and a half ago it took me two full months to lose 10 lbs. (That is an average of a pound a week for those who are counting.) It was extremely frustrating. I was eating right and working out every day so I couldn’t understand what the problem was. Then my boyfriend brought it to my attention that it had taken two full years to gain the weight and it was unrealistic to think I could lose it in a couple weeks. He was right – this was two years of grilled cheese sandwiches, French fries and corn dogs I was ridding myself of. The “detox” was definitely going to take more than a couple weeks.

I am now going on 18 months of living the Tone It Up lifestyle (eating clean, exercising regularly and staying hydrated.) I have lost an additional five pounds and have kept those fifteen pounds off for a year. . . more or less. A week ago I was coming off of two weddings and a 30^th birthday party. (In other words a carb and booze bender.) But I had an advantage that I didn’t have a year and half ago. Under that gluttonous outer layer was a fit and healthy individual who had just slightly strayed the course. I started the Tone It Up Beach Babe five day slim down last Monday and lost five pounds in TWO DAYS. I never imagined it could happen that quickly because it certainly didn’t the first time.

If I’ve said it once, I’ve said it a million times. . . Tone It Up is a life changer. (And it helps that the Beach Babe slim down recipes are delicious!) Here is one more Beach Babe inspired recipe before I go back to the “regular” Tone It Up lifestyle.

Ingredients:

2 tbs orange juice

1 tsp olive oil

1 pinch paprika

1 tbsp pineapple juice

2 salmon filets, skin on

1 ½ inch thick pineapple ring

Directions:

In a small bowl, combine orange juice, olive oil, paprika and pineapple juice. Place in a plastic bag with salmon, let sit for 30 mins at room temperature

Heat grill to medium high. Place salmon skin side down on a piece of foil and grill for 10 minutes for each inch of thickness. Slide a flat spatula between skin and salmon to separate.

Grill pineapple rings until you get sear marks on each side. Let cool and dice, then top salmon filets.

Go Go Mango Chicken

Weddings, birthday parties and the 4th of July holiday. Not a good time to diet (or even eat healthy!)

After a week of gluttony I am hopping (back) on the Tone It Up slim down wagon. This time with the "Beach Babe" 5 day slim down. The Beach Babe is a Hawaiian inspired version of the regular Tone It Up nutrition plan full of tropical fruit, lean protein and coconut (oil/water/milk.) Much like the traditional 7 day slim down the 5 day encourages members to avoid grains/starches, exercise twice a day and stay hydrated. Easy to do when the recommended food and drink is so delicious. And who wouldn't want to start the day off with a dip in the pool when it's already 70 degrees outside?

I'll admit, the plan does require quite a bit of prep work (thanks to all those fresh ingredients) But here is a Beach Babe inspired recipe that may also be the easy thing you'll ever cook.

Ingredients:

2 Skinless Chicken Breasts
1 12 oz jar Pineapple Salsa (Trader Joe's)
1 1/2 cups fresh or frozen Mango chunks

Directions:

Preheat oven to 350 degrees

Place chicken breasts in baking dish, cover with salsa and top with mango chunks. Lightly drape with aluminum foil

Bake for 30 - 40 mins or until chicken is done and juices run clear. 

If you don't live near a Trader Joe's (or you forget the salsa like I did) you can make your own with other ingredients from the Beach Babe 5 Day:

1 cup finely chooped fresh pineapple
1/2 cup diced red bell pepper
2 Tbs jalapeno pepper
1/4 cup orange juice
1/4 cup chopped red onion
1/2 tsp cumin

Grainless Veggie Enchiladas

First of all please let allow me to apologize for my prolonged absence. In the past month I got engaged and basically planned my entire wedding(!) During that time every moment on the internet was spent venue and vendor shopping but while away from the computer I still made time for healthy meals. (So I will try to bring you up to speed...)

One thing I've been meaning to speak to is the confusion over “no carb” diets. Carbs are found in almost everything we eat including fruits and vegetables and only the trendiest of fad diets would restrict those. In fact, in the Paleo Diet Cookbook Dr. Cordain encourages dieters to eat as much fruit as they want. (Best dieting advice I’ve ever gotten as it has also improved my digestion:)

When people say they are on a “no carb” or “low carb” diet what they (hopefully) mean is no/low grain. Eliminating or decreasing grain is the easiest way to lose weight quickly and is encouraged by many HEALTHY diets. There are many alternatives to bread, pasta, and other grains. For example, veggies (with hummus:) in place of crackers or chips, Spaghetti Squash in place of pasta and portobello mushrooms in place of hamburger buns.

Here is one more amazing no grain recipe to add to your collection:)

Ingredients:

6-8 large collard green or chard leaves
1/2 tbs coconut oil (or other cooking oil)
1 bell pepper, chopped
½  small onion, chopped
1 garlic clove, minced
1 med. carrot, chopped
1 med. zucchini, chopped
1 tbs chili powder
1/2 tbs cumin
1/2 can black beans
salt and pepper to taste

Directions:
Preheat oven to 375°F.  Steam your greens in a veggie steamer until tender, about 8-10 minutes.
Meanwhile, add the oil to a heavy frying pan and place over medium heat. Add the onions, garlic, carrots and peppers and cook until the onions are translucent, about 8 -10 minutes. Add the zucchini, chili powder, cumin, salt & pepper and stir fry for 3-4 more minutes.
Add the black beans and taste to see if you need to adjust any seasonings. Set aside.
Place one leaf on a chopping block and dip the bean and veggie mixture into the middle. Roll up like an enchilada and place in a 9×11″ baking dish. Continue until you’ve used all of your greens (top with vegan cheese, if you want). Bake for 25-30 minutes and serve with guacamole and salsa.

Enjoy!

Pan Roasted Tempeh with Vegetables

When I first posted about Tempeh back in October I was still fairly new to me. (In fact, I think taco salad is the only thing I had attempted to make.) I have broadened my repertoire to include several other recipes such as the one below. (However taco salad is still one of the best!)

Tempeh is a low fat meat alternative that can be substituted for chicken or fish in many recipes. When cooked it is a mixture of soft and crunchy - almost like eating macadamia crusted halibut. Dave the meat-eater approves of this one so don't be afraid to prepare for your boyfriend or husband. And at 390 calories per serving you can both feel good about it.

Ingredients

 

1/4 cup extra virgin olive oil
1/4 cup vegetable broth or water
1/8 cup lemon juice 

1/2 teaspoon lemon zest

1 teaspoon salt

2 cloves garlic, chopped
1/8 cup chopped parsley
1/8 chopped basil
1 tempeh patty (Trader Joes) cut in half

1 small zucchini, sliced into 1/4-inch rounds
1/2 cup grape tomatoes, halved

Directions

Preheat oven to 350°F.

Prepare the marinade in a small bowl by mixing together the oil, broth, lemon juice, zest, salt, garlic, parsley, and basil; whisk and set aside.

Arrange the tempeh in a 9-inch glass baking dish. Layer the zucchini on top of the tempeh and scatter the tomatoes on top. Pour the marinade over the tempeh and vegetables and cover the dish tightly with aluminum foil.

Bake for 35 to 40 minutes, then remove the foil and bake for 5 to 10 more minutes, until marinade is absorbed and tempeh is browned. Serve immediately.