Category Archives: nutrition

Delicious Butternut Pasta

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Who doesn’t love the sweet, nutty taste of butternut squash? Oven roasted, pureed, or spiralized you can’t beat the taste of this sweet treat. An added bonus is the strong nutritional profile. One cup of cubed squash supplies us with tons of vitamins A and C, and a healthy dose of Magnesium, Vitamin B-6 and calcium too.

This little twist on the traditional pasta dish is delicious and nutritious!

Ingredients

  • 1-2 Butternut squash. Look for long, even squash. The big bulbous part can’t be used here. (see photo below)
  • 1/4 pound whole wheat spaghetti

Red Sauce

  •  1 twenty-eight-ounce can crushed tomatoes (Cento)
  • 1/2 teaspoons sea salt
  • 1/2 teaspoon pepper
  • 1 tablespoon dried basil
  • 1 teaspoon dried oregano
  • 1/2 teaspoon sugar
  • 3 cloves garlic, minced

Vegan Parmesan Cheese

  • 3/4 cup raw cashews
  • 3/4 teaspoon nutritional yeast
  • 3/4 teaspoon sea salt
  • 1/4 teaspoon garlic powder

Directions

 Make The Sauce

  1. Heat 1 tablespoon olive oil in small pot over medium heat. Add garlic and saute 1 minute until golden but not burnt.
  2. Turn heat down and carefully add tomatoes to pot. Stir to combine the salt, pepper, basil, oregano and sugar.
  3. Bring to a boil then reduce heat to low, cover and cook for at least 30 minutes.

 Make the Vegan Cheese

Add all ingredients to a food processor and mix until a fine meal is achieved. Store in fridge to keep fresh for several weeks.

Prepare and Cook the Squash

  1. Preheat oven to 400 degrees. Peel the squash. Cut the bottom round section off and save for another recipe (soup or roasted squash). Then cut the remaining large piece in half to make spiralizing easier. Here’s a great video with tips to help make the process easier.
  2. Spread the squash noodles in a single layer on 1 or 2 large baking sheets. Drizzle lightly with olive oil and season with salt and pepper.
  3. Place squash in the oven for about 10 minutes or until soft. Remove from oven.

Cook The Whole Wheat Pasta

Bring 4 cups water to a boil in a medium pot. Add 3/4 teaspoon salt and the pasta. Cook for about 10 minutes but check for doneness at 8 minutes. Remove from heat and drain. Place the cooked pasta in a large bowl and drizzle lightly with olive oil.

Add the squash noodles to the bowl with the pasta. Toss to combine.

Divide pasta mixture evenly among plates. Top with desired amount of sauce and sprinkle with “cheese.” Enjoy!

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Pad Thai A New Way

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Almost everyone loves Pad Thai but most of the time we have to go out to eat or order take-out to enjoy it. Why not try making it at home? This delicious recipe from Minimalist Baker replaces traditional rice noodles with carrot “noodles,” collard greens, thinly sliced bell pepper and cabbage. Talk about eating more plants! Of course, there’s nothing wrong with eating noodles for most of us but all these vegetables are loaded with tons of nutrients for your improved health! This recipe is fast and easy too.

Ingredients

TOFU
  • 1/2 cup extra-firm tofu, excess liquid pressed out, crumbled with a fork
  • 1 Tablespoon tamari
  • 1 tsp chili garlic sauce or 1/8 teaspoon red pepper flake
  • 1/4 tsp ground turmeric
SAUCE
  • 2 1/2 Tablespoons almond butter or peanut butter
  • 3 Tablespoons lime juice
  • 3 1/2 Tablespoons tamari
  • 1/2 teaspoon red pepper flakes or 1 teaspoon chili garlic sauce
  • 1 1/2 Tablespoons maple syrup
VEGGIES
  • 1 Tablespoon sesame oil
  • 3 green onions, ends removed and thinly sliced
  • 1 1/2 cups thinly sliced red cabbage
  • 1 red bell pepper, cored and thinly sliced lengthwise
  • 2 Tablespoons tamari, divided
  • 4-5 large carrots, peeled and ribboned with a vegetable peeler
  • 6 collard greens, large stems removed, stacked and thinly sliced into ribbons (about 2 cups packed)
  • 1/4 teaspoon ground ginger
FOR SERVING optional
  • Fresh cilantro
  • Crushed peanuts
  • Red pepper flakes

Instructions

1. If serving with tofu: Add tofu to a small mixing bowl and season with tamari, chili garlic sauce (or pepper flake), and turmeric. Stir and set aside.

2.  Add all sauce ingredients to a small mixing bowl and whisk to combine. Set aside.

3. Heat a large skillet over medium heat. Once hot, add oil, onions, cabbage, bell pepper, and 1 Tablespoon tamari. Cook for 3 minutes, stirring and tossing frequently.

4. Add tofu to a corner of the pan and sauté until slightly browned, stirring frequently, about 3-5 minutes.

5. Add carrots and collard greens and remaining 1 Tablespoon tamari and stir. Sauté for 2 minutes.

6. Then add Pad Thai sauce and ginger.

7. Sauté over medium heat until warmed through and collards are slightly wilted, about 3 minutes,  stirring frequently.

8. Divide between serving plates and enjoy. Serve as is or with peanut sauce, crushed peanuts, cilantro, and lime wedges. Serves 2 as an entrée or 4 as a side.

 

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Craving Something Warm & Delicious?

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Every winter when I enjoy my first bowl of lentil soup I’m reminded again how delicious and satisfying it is! Yesterday, while looking through my cupboards for ingredients to make a quick lunch I found a bag of red lentils, so I got to work creating a big pot of soup. Once you learn how to make soup from scratch you can make just about anything taste good…if you have the right mix of herbs and spices on hand.  Simple ingredients, simple to make, simply delicious!

Ingredients

2 tablespoons olive oil
4 stalks celery, chopped
1 large onion, chopped
4 large carrots, sliced into 1/4″ disks
1 red bell pepper, chopped
1 cup chopped sweet potatoes
1 can white beans, rinsed and drained
1 cup red lentils
5-6 cups low-sodium vegetable broth
1  teaspoon sea salt, or more to taste
1/2 teaspoon black pepper
1/2 teaspoon turmeric
1/2 teaspoon coriander
1 teaspoon cumin
1 teaspoon curry powder
2 bay leaves
15-ounce can diced tomatoes

Instructions

In large pot heat oil over medium-high heat. Add chopped vegetables and saute 6-8 minutes or until soft, stirring occasionally. Add spices and cook for another minute. Add tomatoes, broth and bay leaves. Stir to combine. Bring to a boil. Reduce heat, cover and simmer 25 minutes until all vegetables are soft. Remove bay leaves.  Add beans and heat through. Turn heat to low. Use Immersion blender to blend soup to desired smoothness. Stir in lentils and cook 10-15 minutes. If soup is too thick add more broth. Serve with a nice green salad. Top with a dollop of creamy, plain yogurt if desired.

An Amazing Vegetarian Peanut Stew

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This vegan stew with peanut butter, ginger, cumin and coriander is so delicious and very easy to prepare. I love the combination of spices and the creaminess of the peanut butter makes it irresistible! Serve with a nice green salad.

From a New York Times recipe by Julia Moskin

Ingredients

  • 1 medium-size eggplant, peeled and cut into 1/2-inch pieces
  • 1 teaspoon salt, more to taste
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • ¼ teaspoon turmeric
  • pinch cayenne
  • ¼ cup peanut oil
  • 2 shallots, thinly sliced
  • 2 inches fresh ginger, peeled and minced
  • 1  jalapeño chilies, seeded and minced
  • 1 onion, chopped
  • 3 tablespoons cup tomato paste
  • 1 small (14.5 ounce) can diced tomatoes, preferably roasted
  • 4 cups vegetable stock 
  • ½ cup natural unsweetened peanut butter 
  • 1 medium-size zucchini, 6 to 8 ounces, cut in quarters lengthwise, then sliced 1/2 -inch thick
  • 2 tablespoons freshly squeezed lemon juice (1 to 2 lemons)
  • ⅓ cup coarsely chopped cilantro leaves, plus whole leaves for garnish
  •  Cooked rice, for serving
  •  Chopped roasted salted peanuts, for garnish (optional)

Instructions

  1. In a colander, toss eggplant with 1 teaspoon salt; set aside for 30 minutes. Rinse, drain well and set aside. In a small bowl, combine cumin, coriander, turmeric and cayenne; set aside.
  2. In a large pot, heat 3 tablespoons olive oil over medium-high heat. Add shallots and fry, stirring often, until soft, crisp and caramelized, about 10 minutes. Using a slotted spoon, transfer shallots to a large bowl, leaving oil in pot. Raise heat to high and add eggplant. Cook, stirring often, until lightly browned and just tender, about 10 minutes. Transfer to bowl with shallots.
  3. Add remaining 1 tablespoon oil to pot and heat over medium-high heat. Add ginger and jalapeno and cook, stirring for 30 seconds. Add spices and cook, stirring, 30 seconds more. Add onion and cook, stirring to scrape up any browned bits, until softened and translucent, about 5 minutes. Add tomato paste and cook, stirring, 1 minute.
  4. Add diced tomatoes, stock, eggplant, shallots and a generous pinch of salt. Bring to a boil and cook 5 minutes. Place peanut butter in a medium bowl, add one or two ladlefuls of hot soup, and stir until emulsified, then pour mixture back into soup.
  5. Reduce heat to a simmer, add zucchini, cover and cook 15-20 minutes, until vegetables are tender. Turn off heat and stir in lemon juice and chopped cilantro. Let cool slightly and taste; add salt if necessary. Serve in bowls with rice, garnished with cilantro leaves and chopped peanuts, if desired.

A Healing Vegan Chickpea Curry Soup

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Aside from the super-rich delicious flavor, this soup is loaded with a very impressive list of health-promoting vitamins and nutrients!

Chickpeas are prized for their high protein and fiber content, and also contain potassium, vitamin C and vitamin B-6 to support heart health.

Sweet potatoes are an excellent source of vitamin A (in the form of beta-carotene). They are also chock full of vitamin C, manganese, copper and vitamin B6. Additionally, they are a good source of potassium, vitamin B1, vitamin B2 and phosphorus.

Beets are high in immune-boosting vitamin C, fiber, and essential minerals like potassium (essential for healthy nerve and muscle function) and manganese (which is good for your bones, liver, kidneys and pancreas).

Spices like curry, coriander and turmeric all have strong anti-inflammatory properties.

Your body will thank you for making this soup!

chickpeacurrysoup

Ingredients

2 tablespoons olive oil
1 medium onion, chopped
2 cloves garlic, minced
1 large beet, peeled and chopped into 1/2” chunks
1 medium sweet potato, peeled and cut into 1/2″ chunks (about 1 1/2 cups)
2 teaspoons mild curry powder
1/2 teaspoon coriander
1 teaspoon turmeric
1/2 teaspoon nutmeg
1/2 teaspoon mustard powder
1 teaspoon sea salt or more to taste
1/2 teaspoon black pepper
2 1/2 to 3 cups vegetable broth
15 ounces crushed tomatoes
1 can chickpeas, rinsed and drained
2 tablespoons raisins
1 cup cooked rice, optional
3 to 4 cups baby spinach

Instructions

In a Dutch oven or heavy pot heat the oil and cook the onions 5 to 8 minutes until slightly golden. Add the garlic and cook another minute, stirring.

Add the spices: curry powder, coriander, turmeric, nutmeg, mustard powder, salt and pepper. Mix well and cook over medium-low heat for one minute, stirring.

To the pot add the crushed tomatoes, beets and sweet potatoes. Mix well, then add the broth and chickpeas. Add more broth if the soup is too thick. Bring mixture to a boil, then reduce heat to low, cover and cook for 45 minutes or until the vegetables are soft. Add the raisins and spinach and rice if desired and cook for 2 to 3 minutes. Remember that soup always tastes better the next day. Enjoy!

Get Back On A Healthy Track After Thanksgiving

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Thanksgiving is one of those days we’re allowed to eat whatever we want. It’s tradition and we feel responsible for keeping it alive!

Sometimes, though we don’t feel so good at the end of the day and even the day after.

Here are a few tips to help you feel your best on Thanksgiving and to help you stay on track after the feast.

#1-Exercise Before You Eat– Start the day right by getting out for a run or power walk or enjoying your favorite fitness class before the feast. You’ll feel energized and invigorated for the rest of the day. If weather permits go for a nice leisurely walk with your family or friends after the meal. This not only helps with digestion but also helps you connect more closely with those you might have missed in all the confusion.

#2-Enjoy The Foods You love-Go ahead and enjoy the Thanksgiving day dishes that you look forward to and that you really love. Don’t waste energy on feeling guilty about eating these once-in-a-while foods. But be sure to get back on track the next day. The biggest mistake people make at the holidays is making Thanksgiving a week-long feast instead of a one-day indulgence.

#2-Be Creative With Leftovers Instead of indulging over and over…..and over again with the same leftovers why not put a healthy spin on your traditional Thanksgiving leftovers this year? Be creative! Check out the recipe ideas below to see how you can  turn your leftovers into healthful, delicious meals.

 

Turkey Fajitas

Spice up your leftover turkey by creating these fajitas that everyone will love!

fajita

Ingredients

4 (8-inch) whole wheat tortillas
8 tablespoons sweet potato hummus (recipe below)
2 tablespoon olive oil
1 cup chopped cherry tomatoes
1 cup caramelized corn
¼ cup chopped red onion
1/2 teaspoon chili powder
1/2 teaspoon salt
1/2 teaspoon cumin
2 cups shredded roasted turkey breast (approximately 7 oz.)
2 cups chopped baby spinach
1 medium ripe avocado, mashed
4 teaspoons fresh cilantro

Dipping Yogurt
1/2 cup plain yogurt
1/2 teaspoon chile powder
1/2 teaspoon cumin
1/2 teaspoon sea salt

Instructions

In a medium saucepan heat 1 tablespoon olive oil. Saute onion and tomatoes for 2-3 minutes. Then added the turkey, chili powder, cumin and salt and continue cooking for another minute, stirring to coat. Add the spinach to the pot and cook just until slightly wilted, about one minute. Set aside to cool slightly.

Heat 1 tablespoon oil in a medium skillet. Add the corn and cook over medium-high heat for 4-5 minutes, stirring often, until corn is golden brown.

Meanwhile, mix the yogurt and spices together in a small bowl.

Spread the tortillas evenly with sweet potato hummus to 1/2″ of edge. Divide turkey and vegetable mixture evenly among tortillas and top with mashed avocado and chopped cilantro. Serve with a dollop of the spiced yogurt if desired.

Sweet Potato Hummus

1 can chickpeas, rinsed and drained (save liquid)
1/3 cup tahini
2 cloves garlic
1 teaspoon salt
Juice of 1 lemon
1 cup cooked sweet potato cubes

Combine all ingredients except sweet potatoes in food processor and process until smooth. Add bean liquid or water if mixture is too thick. Add sweet potatoes and continue to process until desired consistency is reached. Taste and add salt if desired.

Turkey and Brussels Sprouts Frittata

Here’s a great idea for a post-Thanksgiving breakfast. Frittatas can be cooked ahead of time and are a great, super-nutritious meal for any time of the day..including lunch and dinner!

frittata

Ingredients

8 large eggs, lightly beaten
1/2 teaspoon sea salt
1/4 teaspoon black pepper
2 tablespoons chopped fresh flat leaf parsley
1 tablespoon olive oil
2 medium shallots, finely chopped
3 cups chopped fresh Brussels sprouts-use leftover cooked if you have on hand
Pinch sea salt
1 cup chopped roasted turkey breast
1/2 avocado, cubed

Instructions

Preheat oven to broil.
Combine eggs and salt, pepper and parsley in a medium mixing bowl; whisk to blend. Add avocado to egg mixture.Set aside.
Heat oil in 12-inch nonstick oven safe skillet over medium-low heat.
Add shallots and Brussels sprouts; cook, stirring frequently,  4 to 5 minutes, or until shallots are translucent.
Pour egg mixture and turkey into skillet with vegetables; cook, stirring frequently with rubber spatula, 4 to 5 minutes, or until egg mixture has set on the bottom and begins to set on top.
Place skillet in oven. Broil for 3 to 4 minutes, or until lightly browned and fluffy. Watch carefully!
Cut into 6 servings. Enjoy with your favorite fruit!

A Warm Salad For Cooler Days

turkeysalad

 

 

 

 

 

 

 

 

 

 

The best way to lighten up a meal and get more nutrition bang for your buck is to add your favorite vegetables, including greens. Naturally, we don’t always feel like eating cooling salads on cold days but adding warm vegetables and vinaigrette to a big green salad creates an easy, nutritionally dense satisfying winter meal. Here’s another great idea for your Thanksgiving leftovers but you can make this salad with chicken or chicken sausage anytime!

Ingredients

6-8 cups mixed greens
1 cup cherry tomatoes, halved and roasted
8-10 thin slices red onion
2 cups 1/2″ cubes butternut squash, roasted
1/2 cup chopped dried figs
2 cups leftover turkey cut into bite-size pieces
1/2 cup oven-roasted walnuts
Olive oil
1/2 avocado, cut into small chunks
Sea salt and pepper
2 tablespoons cup goat cheese crumbles, optional
3-4 tablespoons sherry vinaigrette

Instructions

Preheat oven to 425º. Peel and cut butternut squash into 1/2″ chunks. Place in medium bowl with 1 tablespoon olive oil and mix to coat. Put squash on a baking sheet and sprinkle with 1/2 teaspoon salt. Roast for 15 minutes then turn the squash with a spatula, to be sure it browns evenly. Continue cooking for 10 more minutes until golden brown and slightly crispy. Remove from oven.

At the same time the squash is cooking, add the halved cherry tomatoes to a glass pie dish. Drizzle lightly with olive oil and sprinkle with sea salt. Roast in oven for 15-20 minutes until soft. Remove from oven and set aside.

Turn heat to 350º. Place walnuts in a single layer in a small oven-proof dish and roast in oven for 5-10 minutes, tossing the nuts around occasionally to ensure even cooking. Nuts are done when they appear a shade darker and smell toasty. Remove from oven and set aside.

Assemble the salad: Put the greens in a large bowl. Add the turkey, figs, squash, tomatoes and onions. Top with walnuts, avocado and goat cheese if desired. Season with sea salt and fresh ground pepper. Add vinaigrette and toss to coat all ingredients evenly. Serve with warm whole grain bread.

Sherry Vinaigrette

Combine and shake well:
1/4 cup sherry vinegar
1 teaspoon Dijon mustard
1/2 cup good olive oil
pinch salt

Turkey and Squash Chili

This recipe combines the best of your Thanksgiving leftovers to make a delicious meal for a cold winter night!

chili

Ingredients

1 sweet onion, chopped
2 red bell peppers, chopped
3 cloves garlic, minced
3 tablespoons chili powder
2 tablespoons cumin
2 tablespoons olive oil
2 teaspoons sea salt
2 cans twenty eight-ounce crushed tomatoes (I prefer Cento)
2 cups vegetable broth
2 cups butternut squash, cubed into 1/2″ pieces and roasted
2 cups cooked turkey
1 can black beans, rinsed and drained
1 tablespoon lime zest
Salted plain yogurt

 

 

Instructions

Heat the oven to 425. Peel and cut the squash into 1/2″ pieces. Place 2 cups of the squash in a bowl and mix with 1 tablespoon olive oil to coat. Arrange squash on a baking try in a single layer and season with a generous pinch of salt. Roast for 15 minutes then turn the squash with a spatula, to be sure it browns evenly. Continue cooking for 10 more minutes until golden brown and slightly crispy. Remove from oven.

In a large pot or Dutch oven heat 2 tablespoons olive oil. Add the onion and bell pepper and cook over medium-high heat for 4-5 minutes until softened. Add garlic, chili powder, cumin, salt and pepper and cook for 1 minute. Turn the heat down to low and pour in the 2 cans of tomatoes. Stir in about 1 cup of broth to reach desired thickness. Bring to a boil then reduce heat to low and cook for 30 minutes at a low boil.

Add turkey, beans and squash and continue cooking for at least 30 more minutes, covered on low heat. Cook longer if possible.

Serve with lime zest and salted yogurt.