If you haven’t been able to tell from some of my previous posts, two of my favorite ingredients are lemon and garlic. So naturally I chose this delicious combo for my go-to hummus recipe. I don’t think you could ever look in my fridge and not find some type of hummus in it! Hummus makes a great, high protein snack that is rich in both fiber and heart healthy omega-3 fatty acids.
Homemade hummus is surprisingly simple to make and the flavor combinations are endless. I’ve found the key to great homemade hummus is shelling your chickpeas (yes, even canned chickpeas!). Shelling your chickpeas makes the hummus extra smooth and creamy. I know it sounds strange, but I promise it’s worth the extra effort- I actually find it kind of relaxing! For this recipe I used lots of fresh garlic because really, I can never have too much garlic, but feel free to use less if that suits you. This makes a great veggie dip with peppers and carrots or works well as a sandwich spread for a healthier swap for mayo.
1 can (19 oz) chickpeas, drained and rinsed
1/4 cup tahini
1/4 cup olive oil
2 tablespoons fresh lemon juice
2 garlic gloves
Pinch of red pepper flakes
1 tsp chili powder
Remove outer shell of canned chickpeas.
Puree the chickpeas, tahini (make sure to stir well first), olive oil, chili powder, lemon juice and garlic in a food processor until smooth.
With the food processor running, drizzle in up to 1/4 cup water to thin the hummus to the desired consistency.
Spoon hummus into a bowl and add an additional drizzle of olive oil plus some red pepper flakes and sea salt.
Serve with a wedge of lemon. Store in an airtight container for up to 1 week.
This gorgeous arugula salad with juicy grilled peaches just screams summer. One of my (as well as the BF’s) favorite summer pastimes is grilling in the backyard. Grilling and summer just seem to go hand and hand, don’t they? While grilling can be a much healthier alternative to frying your foods, there can be a few downsides. Recent studies have shown that grilling meats (whether red or white meat) at high temps can create cancer-causing compounds called heterocyclic amines and polycyclic aromatic hydrocarbons (try saying that 5 times fast!). Sounds scary right? Luckily, grilling fruit at high temps don’t create the same harmful compounds (check out this post for some safe and healthy grilling tips).
Grilling the peaches helps to caramelize it’s natural sugars so it helps bring out the natural sweetness of the fruit. I find the sweetness of the peaches perfectly balances the slight bitterness of the baby arugula. This refreshing salad is so simple to make and makes a great entree or healthy side dish. It’s sure to be the star of your next barbecue!
For the dressing:
3 tablespoons EVOO
1 Tablespoon balsamic vinegar
Pinch of sea salt
Pinch of fresh ground black pepper
For the Salad:
8 cups baby arugula
1/2 cup thinly sliced red onion
1 oz crumbled blue cheese
Preheat grill to high
Halve and pit 2 peaches and cut each one into 6 wedges
Brush peach wedges liberally with oil and grill for 30 seconds on each side
Whisk together olive oil, balsamic vinegar, sea salt and pepper to taste
Add arugula and red onion to the dressing and toss lightly to coat
Arrange grilled peaches on top of salad and sprinkle blue cheese on top.
I made this refreshing salad for the 4th of July and it was a big hit! This salad isn’t just beautifully patriotic looking, it is also super healthy and full of cancer-fighting compounds. Did you know that in addition to being an excellent source of vitamin A and C, watermelon is also rich in the phytochemical lycopene? Phytochemicals are naturally occurring plant chemicals that provide plants with their color, smell and flavor.
Lycopene is the carotenoid found in watermelon that is responsible for it’s beautiful rich red color. And while most people may think of tomatoes when they hear the word lycopene, watermelon actually contains more than tomatoes with about 15-20 mg of lycopene per every two cup serving. Yay watermelon! Watermelon isn’t the only star of this salad though. The blueberries also lend a healthy helping hand as they are rich in fiber, vitamins and several antioxidants. In addition, they contain phytochemicals called anthocyanins, which give these berries their vibrant blue color.
What’s also so great about this fruit salad is that since the lycopene in watermelon is fat-soluble, the addition of the olive oil helps to improve it’s absorption since it contains lots of healthy fats. Healthy AND delicious!
8 cups (about 1/4 of a medium sized watermelon) seedless watermelon, chopped into ~1 inch cubes
1 cup crumbled feta cheese
2 cups fresh blueberries
1/4 cup fresh mint leaves, thinly sliced
4 tablespoons extra virgin olive oil
2 tablespoons balsamic vinegar
1/2 teaspoon salt
-In a large bowl, whisk together olive oil, balsamic vinegar and salt.
-Add the watermelon cubes, blueberries, mint and feta cheese to the bowl and gently toss to coat.
-Garnish with additional mint leaves
In my latest batch of produce from the CSA I got a TON of cherry tomatoes and some gorgeous eggplants. I was going to do my usual go-to eggplant recipe (and probably a lot of other people’s too)- eggplant parmesan. Can’t go wrong with good ole eggplant parm, right? As I started gathering the ingredients I realized I didn’t have any breadcrumbs (I later found out the BF had been using them to put in our burgers- his secret is out!). So I had two choices: go to the store or come up with another way to use the ingredients. Feeling lazy, I chose the latter. I used ingredients I had on hand, including some fresh herbs from the garden. These little guys were a big hit!
I’ve found the key to good eggplant recipes is in how you prep the eggplant. I’m a big texture person and if eggplant is even the slightest bit mushy I just can’t bring myself to eat it. Salting the eggplant before cooking helps draw out the extra water, so the baked eggplant will turn out less watery and mushy as well as less bitter. Bonus: the eggplant will also absorb less oil when the extra water is removed. I’ve included this key step in my instructions. I promise ya’ll it’s worth the little bit of extra effort and time.
2 eggplants, sliced ~1 inch thick
24 oz jar pizza sauce (can use regular marina sauce as well)
1 cup shredded mozzarella
3-4 oz cherry tomatoes, sliced
1 tablespoon salt
1 handful fresh basil
1 handful fresh oregano
For the eggplant prep:
-slice off the stem end of eggplants
-cut eggplant into 1 inch slices
-place the eggplant in a colander-sprinkle with 1 tablespoon salt
-set colander over a plate and allow to drain for 20-30 minutes
-rinse eggplant under cool water
-dry eggplant completely
For the pizzas:
- Preheat oven to 425 degrees F.
- Spray 2 baking sheets lightly with olive oil spray. Arrange the sliced eggplants on each (about 6 slices per pan). Bake for 15-20 minutes.
- Remove eggplant from oven and turn broiler on.
- Spread one tablespoon of pizza sauce over each eggplant round.
- Sprinkle shredded mozzarella over each eggplant round.
- Top with basil, oregano and sliced cherry tomatoes.
- Broil each pan for 3-5 minutes. Keep a close eye on them as they can burn quickly!
- Let cool for about 5 minutes and serve with additional basil and oregano leaves as garnish.
Delicious little eggplant pizzas
Delicious little eggplant pizzas
My last bunch of produce from the CSA was full of leafy greens including some beautiful bunches of chard. I honestly had more than I knew what to do with! Good for me though because chard (commonly referred to as Swiss chard) is chock full of health-promoting nutrients. Low in calories and high in nutrition, chard is an excellent source of bone-boosting vitamin K and the antioxidants vitamins A and C.
Native to the Mediterranean (not the Alps as the name would suggest), Swiss chard is closely related to beets and spinach and shares a similar taste profile. Swiss chard is pungent, slightly salty and a bit bitter. It’s typically only good to eat raw when it’s young, otherwise it’s better cooked. The key to making sure the cooked greens aren’t too bitter is to blanch them. Also, it’s important not to soak chard as this will result in the loss of water-soluble nutrients. A quick rinse under cold water is all they need. Easy right? This simple recipe practically takes no time at all makes a beautiful side dish. The addition of lime not only adds a pleasant tang, it’s vitamin C also helps to make the iron in Swiss chard more bioavailable for body to absorb.
1 pound Swiss chard, stems trimmed
2 tablespoons low sodium soy sauce
2 cloves minced garlic
1 tablespoon fresh lime juice
1 teaspoon olive oil
sesame seeds, for sprinkling
Blanch the chard in a pot of salted boiling water until bright green and just tender (about 15 seconds) and drain. Once cool enough to handle, squeeze out excess liquid and chop the leaves. Whisk together lime juice, garlic, soy sauce and olive oil in a large bowl and season with salt to taste. Add the Swiss chard and toss to coat. Sprinkle with sesame seeds and serve with lime wedges. Enjoy!
I decided to do a mash-up on Meatless Monday and Taco Tuesday for this meal. If you haven’t tried sofritas before I think you’ll be pleasantly surprised. It even passed the meat-loving BFs taste test!
Sofritas is the term Chipotle coined for their delicious, savory scrambled tofu. It’s based on the word Sofrito which is a type of flavorful sauce used in Spanish and Latin American cooking. The sauce is typically a combo of sautéed garlic, peppers and onions and is often used as a base for meat dishes, stews, and rice and beans. For my sofritas sauce I decided to use pineapple salsa as I find the sweetness really balances the heat of the chili peppers. I like to top with a dollop of plain greek yogurt in lieu of sour cream, or even better, this guacamole. It pairs well with an ice cold Coronita ;).
2 tablespoons adobo sauce
2 chipotle chiles in adobo sauce
3 cloves minced garlic
1 1/2 cups salsa
2 tablespoons olive oil
1/2 teaspoon salt
Pinch of brown sugar
2 handfuls of chopped fresh cilantro
16 oz extra firm tofu
1 cup black beans, drained and rinsed
1/2 cup minced red onion
6 whole wheat tortillas
~Extra cilantro, greek yogurt, lime, avocado/guacamole, queso fresco and red onions for toppings.
- For the sofritas sauce: pop the chipotle peppers, adobo sauce, salsa, olive oil, garlic, salt and brown sugar into a food processor/blender and blend until smooth.
Slice the block of tofu into about 10 slices and press with paper towels to remove any excess moisture. Heat some oil over medium high heat and stir fry the tofu until it’s starting to get a little bit golden. Once slightly golden, use a whisk to mash and scramble the tofu into small bits
Once scrambled, add in the sofritas sauce and simmer for 15 mins and then remove from heat
Fill tortillas with black beans and sofritas mixture. Top with onions, avocado slices or a dollop of this guacamole
. Sprinkle crumbled queso fresco and extra cilantro on top. Enjoy!
OK guys, you might be thinking- “Yogurt?! In guacamole?! No way Jose!” I promise this unlikely combo is a good one. Once I started adding greek yogurt to my guac I haven’t gone back. The addition of greek yogurt makes this guacamole oh so creamy and adds a healthy dose of gut friendly probiotics. It also packs a powerful protein punch. Taco Tuesday just got a whole lot better folks.
2 tablespoons fresh lime juice
1 cup plain 2% greek yogurt
2 tablespoons fresh cilantro
1/4 cup chopped red onion
2 teaspoons cumin
4 ripe avocados
Halve and pit the avocados then scoop out the flesh into a medium bowl. Add the lime juice to the bowl then use a fork to mash up the avocado until it reaches your desired consistency.
Stir in the Greek yogurt, red onion, cumin and cilantro. Taste and season with salt and pepper. Serve immediately with chips or veggies. Store covered securely with plastic wrap, in the refrigerator.
Did you know that May is National Mediterranean Diet Month? If I had to pick one “diet” for my patients the Mediterranean diet would be it. There is strong evidence that following the dietary pattern of the countries that border the Mediterranean Sea can lower your risk of many chronic diseases including cancer, Parkinson’s disease, Alzheimer’s disease, type 2 diabetes, and heart disease. The traditional Mediterranean diet is characterized by high consumption of vegetables, fruits, legumes, fish and unprocessed grains, and low consumption of meat and meat products (maybe two to three times per month). One of the biggest staples of the Mediterranean diet is olive oil.
Olive oil is rich in the heart healthy type of fats, monunsaturated fats or MUFAs. These types of fatty acids are believed to have anti-inflammatory properties and help to reduce the a amount of bad (LDL) cholesterol while helping to boost your good (HDL) cholesterol. In addition to MUFAs, olive oil is also loaded with powerful antioxidants. These work to lower oxidative stress which is the root of many chronic diseases. And although just 1 tablespoon of olive oil contains about 120 calories and 14 g of fat, observational studies do not show a link between high olive oil consumption and weight gain or obesity. Score one for olive oil! So now that we’ve established how great olive oil is- which one to pick? With all the choices out there nowadays, choosing which olive oil to buy can be a bit overwhelming. A good rule of thumb: go for quality.
The quality of olive oil is based on its acid content. As acid content goes up, quality goes down. The best olive oils come from the first pressing and range from golden yellow to almost bright green in color. Extra virgin olive oil (EVOO) has the lowest acid at less than 3% and is therefore the highest quality. Extra virgin olive oil is also the only olive oil that contains all the beneficial antioxidants and bioactive compounds since it is minimally processed. Unfortunately, there’s some fraud in the olive oil market. There are some olive oils that are labeled as extra-virgin that may actually be diluted with refined oils. Be sure to check the bottle for a label from the North American Olive Oil Association (NAOOA), a trade group that tests olive oils to see if they measure up to the manufacturer’s claims. The trade group tests olive oils to determine if they are what the labels say they are and not adulterated or a mislabeled product.
Since light and oxygen can effect the quality of EVOO be sure to look so look for containers that contain the sell-by date or harvest date. Keep in mind that olive oil generally has a shelf life of about 12 months so the newer the better (note sell-by or harvest dates are not mandatory so you may have to do a little searching). Also, look for opaque or dark glass containers and choose bottles toward the back of the shelf, where no direct light reaches. Since EVOO is the typically the most expensive I recommend to use it in dishes where you can really appreciate the flavor. A great way to incorporate EVOO into your diet is to drizzle on raw foods such as salad greens, ripe tomatoes or green beans. You can also use it as a base for a homemade salad dressing like the one here. Mangia!
The addition of garlic adds an extra dose of cancer-fighting antioxidants to this fresh, summery vinaigrette.
1 glove garlic, minced
1 tsp Dijon mustard
1/4 cup red wine vinegar
3/4 cup extra virgin olive oil
1/4 tsp fresh thyme
1/2 tsp lemon juice
Mix the garlic, mustard and vinegar in a small bowl. Using a whisk, slowly add the oil. Stir in the thyme and lemon juice. Pour into a glass cruet or mason jar with a tight-fitting lid and refrigerate. Bring to room temperature and shake well before using. Enjoy!
Quick and easy summery vinaigrette.
I recently attended a tour of a local farm for our monthly dietetic association meeting. This farm happened to operate a Community Supported Agriculture (CSA) membership program. I had heard the term “CSA” thrown around a lot but have to admit I wasn’t quite sure what being a part of one entailed. A quick background: Community supported agriculture (CSA) was introduced in 1985 to promote fresh, locally grown food and foster both social and ecological responsibility. A CSA is a concept designed to encourage relationships between both consumers and growers and for consumers to become more knowledgeable about the way their food is grown. One of the main benefits of a CSA is that it addresses the concern of the distance the food travels from farm to consumer. I was shocked to learn that in the US the average distance from farm to consumer is 1300 miles! In addition to decreasing the amount of emissions from long travel time, obtaining the food locally ensures that the money stays within the local community.
After learning about the benefits of a CSA program I decided to take the plunge. I have had a great experience so far and have so many different veggies that have forced me to get creative in the kitchen. This has inspired so many dishes that I will be sharing them weekly for the next few months in a series called “Farm Fresh Friday”. Stay tuned for some delish, unique recipes!