Comments Off on Friday Foodie: Edamame Falafel w/low fat cumin chipotle sauce

Friday Foodie: Edamame Falafel w/low fat cumin chipotle sauce

Category : Healthy Eating

I found this recipe in the May 2012 edition of Martha Stewart’s “Everyday Food” magazine.  It looked simple and absolutely

Edamame Falafel patties

Edamame Falafel Patties

delicious at first glance, but the calorie count was way too impressive:  a serving had a whopping 600 calories.  Falafel is traditionally fried and in my opinion, despite dripping in oil, usually tastes dry anyway.  Here is my variation that drops the calories to only 240 per serving by baking them instead of deep frying them and serves them with my new favorite low calorie sauces.

Ingredients:
1 cup dry chickpeas (2 cups re-hydrated)
2 cups shelled edamame, frozen.
2 teaspoons cumin
1/2 teaspoon salt
 
Method:  Put the chickpeas in water and leave overnight.  They should double in volume, leaving you with 2 cups uncooked chickpeas.  To hurry this process up, you can boil the chickpeas in the microwave and allow to sit for 2-4 hours.  Drain.
 
Use a food processor or a blender to mince chickpeas and edamame to a coarse mixture that sticks together when squeezed.
Falafel ready to form into balls or patties

Falafel mixture & sauces

 Thoroughly mix or blend in cumin and salt.
 
Form in to patties and place on a greased cookie sheet.  I like to use an ice-cream scoop for this.  Pop in the oven at 375′ until bottom side is browned, flip, and brown the other side. 
 
Serve in whole wheat pita pockets (or whole wheat tortillas) with diced tomatoes, onions and your choice of the following sauces:
 
Chipotle-Cumin ‘Greek God’ dressing: (6oz plain, nonfat greek yogurt with 1 to 1 1/2 teaspoons of cumin, 1/2 teaspoon of salt and 1/2 teaspoon of ground chipotle blended together). This ‘sauce’ has no fat, 18 grams of protein and only 100 calories PER CUP!!!  or 7 calories per Tablespoon.  Compare that to cumin-chipotle mayonaise which weighs in with 12g fat and 110 calories per Tablespoon (or 192 grams fat and roughly 1760 calories per cup).  
 
Coriander Tatziki (speedy version):  Peel and cut a cucumber in half lengthwise.  Scoop out the seeds and toss into a blender with a 6 oz container of plain, nonfat greek yogurt.  Add 1 teaspoon of ground coriander and 1/2 teaspoon of salt.  Blend well.  Options:  Blend in fresh dill or add 1 teaspoon of garlic-ginger paste (available at Indian grocery stores).
 
Another healthy sauce is to add a bit of water to store-bought hummus and to use as a dip.  This is really a good idea if you think about all the flavors now available.
 
 

Comments Off on Friday Foodie: 15 Minute Creamy Avocado Pasta

Friday Foodie: 15 Minute Creamy Avocado Pasta

Category : Healthy Eating

Two things attracted us to this recipe:

  1. 15 minutes…we love any dinner item that takes only 15 minutes!
  2. Avocado…we love avocado (although it’s really hard to spell!)

We want to give credit where credit is due, so the source of this recipe is  www.ohsheglows.com

Bowtie pasta with creamy avocado sauce

Bowtie pasta with creamy avocado sauce

Ingredients:

  • 1 medium sized ripe Avocado, pitted
  • 1/2 lemon, juiced + lemon zest to garnish (use caution, it is easy to make this too tart)
  • 1-3 garlic cloves, to taste (we used 3 b/c we love garlic, but if you’re not a big fan use less)
  • 1/2 tsp kosher salt, or to taste
  • ~1/4 cup Fresh Basil
  • 2 tbsp extra virgin olive oil
  • 2 servings/6 oz of your choice of pasta (We like Barilla brand pasta in the yellow box)
  • Freshly ground black pepper, to taste

Directions:

1. Bring several cups of water to a boil in a medium sized pot. Add in your pasta, reduce heat to medium, and cook until Al Dente, about 8-10 minutes.

2. Meanwhile, make the sauce by placing the garlic cloves, lemon juice (be careful with the lemon juice…you can always add more, but you can’t take it out…the first time we made this it was WAY TOO TART), and olive oil into a food processor. Process until smooth. Now add in the pitted avocado, basil, and salt. Process until smooth and creamy. Ryan says next time he would omit the olive oil and just blend up the other sauce ingredients.

3. When pasta is done cooking, drain and rinse in a strainer and place pasta into a large bowl. Pour on sauce and toss until fully combined. Garnish with lemon zest and black pepper. Serve immediately. Makes 2 servings.

Please note: This dish does not reheat well due to the avocado in the sauce. Please serve immediately.

 

Comments Off on Friday Foodie: Crunchy Chickpeas Snack

Friday Foodie: Crunchy Chickpeas Snack

Category : Healthy Eating

One of our clients suggested that we try this super simple savory snack.  Low in fat and high in fiber these are a nicely satisfying snack that ranks high in the nutrition world.

A bowl of crunchy chickpeas

Crunchy Chickpeas

 Each 1/4 cup of crunchy goodness has 120 calories comprised of 2g fat, 6g protein, 20g carbs (including 6g of fiber: that’s a whopping 24% of the recommended daily allowance of fiber).  Omit the salt and use chickpeas made from dry if you are concerned about your sodium intake.

Crunchy Chickpeas (makes 1 3/4 cups):
  • 2 cans (3 1/2 cups cooked) Chickpeas
  • A whimsical mixture of your favorite spices (see suggestions)
  • popcorn salt (for after cooking)
Method: Drain and rinse chickpeas, then pour onto a dish towel and pat dry.  Place into a largish bowl and sprinkle with spice mixture, then stir well.  Pour chickpeas onto a non-stick  jellyroll pan (cookie sheet with low sides) and pop in the oven at 400 degrees for 40 minutes.  Bake until mostly crunchy and allow to cool.  Use popcorn salt to adjust saltiness if needed.  Although not required by most recipes I reviewed, I would suggest refrigerating them if you aren’t going to eat them within a few days.
 
I successfully made these on our grill with both burners on their lowest setting so I wouldn’t heat up the house.  I used  a spatula to stir them every 5-10 minutes as the grill
Chickpeas being roasted on the grill instead of the oven.

A grill is your summer oven!

doesn’t cook quite as evenly as an oven.  (Some “extra crispy” chickpeas happened anyway.)
 
Spice suggestions for your signature super simple savory subtly spicy snack*:
  • 1/2 teaspoon of: cumin & 1/4 teaspoon of cayenne.
  • 1/2 teaspoon of each coriander and paprika (or smoked paprika)
  • 1 teaspoon curry, either hot or sweet
  • 1 teaspoon garam masala
  • 1/2 to 1 teaspoon of any premixed seasoning blend, ie: Nature’s seasoning, Pleasonings, Lawry’s etc…
  • Note: Do not use spice mixtures containing sugar as it will burn. 

*Now say “signature super simple savory subtly spicy snack” five times fast!   Enjoy -XO

Comments Off on Friday Friday Foodie: Avocado Salsa

Friday Friday Foodie: Avocado Salsa

Category : Healthy Eating

This week’s Friday Foodie is Nicole C. who suggested this most delicious salsa from one of my favorite food websites:

salsa ingredients

Salsa ingredients

www.epicurious.com.   If you haven’t checked epicurious out, you can type in a main ingredient and come up with a list of recipes that incorporate your searched ingredient along with excellent reviews and ratings.  It is an un-abashedly flavor first, damn the calories website, so it is wise to be calorie wary when surfing their delicious recipes.

Simple and delicious, the original recipe adds more olive oil than we would without sacrificing flavor.  That said, we’ve tweaked the recipe with 1/2 the olive oil (subtract roughly 200 calories) and we strongly suspect that 1/4 the olive oil (1T) would be un-noticeable.  Here’s our take:

Avocado Salsa:

  • 2 large tomatoes, seeded, diced
  • 1/2 red onion, chopped
  • 1/2 cup chopped fresh cilantro
    Not your typical pico!

    Avocado Salsa

  • 2 tablespoons olive oil (try 1 tablespoon, it’s probably plenty and you can always add more)
  • 2 tablespoons fresh lime juice
  • 1 to 2 large jalapeño chilies, seeded but not deveined, minced
  • 1 large avocado, diced

Mix well and serve!  Enjoy with friends to savor the fresh wonder of this simple recipe.  -XO

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Friday Foodie: Grilled Swai & Cauliflower

Category : Healthy Eating

It’s time to pull out the grill when it’s over 90’F outside with 100% humidity(and the air Baking on the Grill instead of in the Ovenconditioner seems to be running non-stop just to keep the house below 80!). 

This week our Friday Foodie’s are Karin and her father Paul.  Karin for her cauliflower recipe recently posted here, and Paul for his seasoning recipe that he found for Spicy Grilled Fish.  His recipe calls for Red Snapper or Orange Roughy Fillets, but I found something in the Fish Freezer called Swai.  So I bought it, brought it home, and then looked up online what the heck it was and how to cook it.

According to Wikipedia, Swai is actually an omnivorous freshwater fish found in Thailand’s  Swai FilletsMekong River.  It is really an “Iridescent Shark Catfish” but apparently due to international concerns regarding shark products, it was renamed Swai.  That said, Swai is a mild white fish that has a soft texture and could easily be blackened like Catfish.  I used Paul’s seasoning blend sparingly (although I love it hot!

Paul’s Spicy Fish Seasoning Blend:

2t Paprika
1t salt
1t onion powder
1t garlic powder
1/4-1/2 t cayenne powderAluminum Foil used for Grilling fish
1/8-1/4 t white pepper
1/4 t each of dried oregano, basil & thyme.
 
Method:  Defrost and pat excess water off of fish fillets.  Rub the fillets with olive oil and then sprinkle both sides with the seasoning blend.  (Go light for those who don’t like it hot!)  Spray the Grill with cooking spray BEFORE lighting it.  Grill fillets, covered, for 3-4 minutes per side or until fish flakes with a fork.
 

Now, that’s what I was told to do.  What I actually did was make an aluminum foil packet and Swai cooked on grill in foil packetcooked it in that instead.  Because the kids are highly spice sensitive, I actually used very little of the seasoning blend and dotted the fillets with butter.  The result was almost too tender.  I think I’ll blacken the Swai next time I grill it and place it directly on the grill.  -Ryan.

 

 

 

Comments Off on XO Friday Foodie: Spinach & Rice Balls

XO Friday Foodie: Spinach & Rice Balls

Category : Healthy Eating

We were introduced to this recipe as an hors d’oeuvre, but we make it as a main dish.  It has it all:  Protein, whole grains with fiber, and spinach!   You can make balls or patties, your choice.  This is a great recipe as a ‘dish to pass’, hor d’oeuvre, or kid-friendly dinner for picky eaters.
 
Express option:  Substitute 1/2 teaspoon of  powdered onion and 1/4 teaspoon of garlic for fresh and skip sauteing and simply mix it all together.  (AKA ‘The way we make it 90% of the time!’)

Spinach and Rice Balls  (Photo credit: Meatless Monday)

Recipe:

  1.  Preheat the oven to 350 degrees.
  2. Grease a Baking Sheet or use parchment paper
  3. Locate or create 3 cups of cooked long grain brown rice.
  4. Defrost 10oz pkg chopped spinach & Squeeze out water.
  5. Finely chop 1 small onion
  6. Mince 2-3 cloves garlic
  7. Saute onion and garlic in olive oil over med-low heat
  8. Add 1T Italian seasonings into onion and garlic
  9. Add ½ t salt & sprinkle of pepper
  10. Stir in chopped spinach & sauté covered ~5 minutes, cool.
  11. In bowl, mix rice & spinach together
  12. Stir in 2 eggs
  13. Stir in 1 ¼ cup shredded cheese (mozzarella or mild cheddar)
  14. Stir in ¼ cup shredded parmesan, asiago or romano cheese.
  15. Roll into small balls with wet hands (or use small ice cream scooper)
  16. Bake 20 minutes or until browned
  17. Serve with spaghetti sauce

Comments Off on XO Friday Foodie: Nicoise Salad

XO Friday Foodie: Nicoise Salad

Category : Healthy Eating

This week I decided I was hungry for something really fresh tasting but also very satisfying.  A salad

Simple Nicoise Salad

with protein and fresh tasting vegetables would fit the bill and a Nicoise salad would taste just right.  A Nicoise (pronounced Nishwa) salad has these key ingredients: sliced hard-boiled egg, green beans, tomatoes and tuna on top and served with a vinagrette.  Optional ingredients are quartered potatoes, greek olives and anchovies ( I did see red bell pepper in one version).  It may be sacrilege, but I substituted a package of salmon for the tuna.   It was awesome!

My first introduction to a Nicoise salad was right across the hallway from our studio at Montagues and was made for me by Paul, the very same chef that is now working in the very same kitchen.  (BTW: Paul seems an even better chef now that he is the co-owner of The Black Boot.)   That salad must have made an impression because I still remember it today!  I have also had a very good

Can of Flat Anchovy Fillets packed in Olive Oil

Anchovies!

Nicoise salad at Alpha Delights as well.  Both delicious.

Nicoise Salad for two:

1 package 6oz Chicken of the Sea Salmon (or canned/pouched tuna).
2 hard-boiled eggs, sliced
8-12 grape tomatoes, halved
1/2lb steamed green beans (fresh, full length are best)
4 small red potatoes steamed or microwaved, cooled and cut into 8 pieces
8-12 salty greek olives cut length-wise
Salad mix (your preference)
optional anchovies, flat packed in oil to your liking
optional minced shallot or onion
Anchovies are really, really salty.

You might be surprised how salty anchovies are!

 
 
Assembly:  Cover two large plates with a layer of salad mix.  Decorate each with 1/2 of the ingredients and then top with 1/2 the Salmon or Tuna.   Drizzle with your favorite vinaigrette (I just learned how to spell that word!  Who knew it could possibly have an “ai” in it?)
 
Nutrition (not including dressing): 424 calories,  11.5g fat, 47g carbs, 33 g protein, 9g fiber, and 750mg sodium.  Summary: Excellent calorie ratios, especially high in protein and fiber, but a bit high in sodium.  Try omitting or reducing olives or anchovies if salt is a concern.
.
FYI:  Here’s my favorite vinaigrette recipe based on one shared by client’s Rachel and Ken J:
 
Blend the following:
2 coarsely chopped shallots
1/4 cup canola oil
1/4 cup olive oil
1 tablespoon sugar
1 rounded tablespoon Dijon Mustard (The emulsifier to disperse the oil and vinegar)
1/4 cup red wine vinegar
1 tablespoon Balsamic vinegar
salt & pepper to taste
optional: 1/2 cup loosely packed parsley (I’m not fond of parsley and it’s fine without)
 

 

 

 

 

 

 

Comments Off on XO Friday Foodie: Spicy Sweet Potato & Bean Soup.

XO Friday Foodie: Spicy Sweet Potato & Bean Soup.

Category : Healthy Eating

This week’s Foodie is Lori L, one of our all-star clients who continues to improve her diet, one meal

Spicy Sweet Potato & Bean Soup

at a time.  Her recommendation of this Portuguese style soup had three firsts for me:  The first time I ever used balsamic vinegar and garlic chili paste in soup and the first time I have ever left the skin on a sweet potato.  It’s silly, but I didn’t even think you could eat the skin of a sweet potato even though I almost always eat the skin of a regular potato. Although the original recipe calls for 4 cups of coarsely chopped Collard Greens or Swiss Chard, Lori used fresh spinach instead.  Following her cue, and seeing what I had available, I used a 10oz block of frozen chopped spinach.  Less prep for me and one less trip to the store!  Here are the ingredients:
1 Large Onion, coarsely chopped

Coarsely Chopped Onion

 
2 teaspoons Olive Oil (A 1/2 dollar size puddle in a cold pan is about a teaspoon)
3 cups low sodium broth (vegetable or chicken)
2-4 teaspoons chili garlic paste (3 teaspoons was Medium-Hot)
1 Medium Unpeeled Sweet Potato diced into 1/2 inch cubes
1 can (14.5 oz) diced tomatoes, undrained
1 can white beans (Great Northern, Canneloni or Navy), drain then fill back up with fresh water.
4 cups packed chopped greens (Spinach, Swiss Chard, or Collard Greens) or 10oz frozen chopped spinach defrosted.

Spicy Chili Garlic Paste

 
 
4 teaspoons balsamic vinegar (optional, but it was a delicious addition!)
 
Method: Saute the onion in the olive oil in a large heavy bottomed pot for 3 minutes on Medium heat.  Add the broth, chili garlic paste and sweet potatoes and bring to a boil on high heat.  Once boiling, turn down the heat to a simmer uncovered for 5 minutes, stirring occasionally.  Add the tomatoes, bean and greens; return to a boil and simmer another 5 minutes or until the sweet potatoes and greens are tender.  Remove from heat,  stir in the balsamic vinegar if desired and serve! 
 
Notes: Makes excellent leftovers.  Karin noted that probably due to the low fat content, it is not quite satisfying all by itself for a meal, so add meat or your favorite protein for a one-pot wonder.
 
Calorie totals using ~2cups of sweet potato, a package of frozen spinach and low sodium broth:
Each 1 cup serving contains: 190 calories, 2g fat, 33g carbs, 10g protein,  9g fiber and 225mg sodium.