"Creamy" Broccoli Soup

While it’s certainly not winter yet and I am hoping it’s a long Fall to get to there, hunkering down in the house for the “big” storm this weekend made me think about one of my favorites, a warm bowl of soup. I used to love broccoli and cheese soup when I was younger, but all the cream and cheese doesn’t fit so nicely into clean eating. I did some searching and came up with a FANTASTIC recipe that is creamy and delicious.  The creaminess actually comes from cashews and cauliflower! While the recipe requires some chopping and a little bit of blending, you’ll have a completely from scratch broccoli (and if you like, cheese soup) that is ready in just about 30 minutes!

Ingredients:
1/2  cup raw cashews
1 quart low-sodium veggie broth, divided
1 tbs. coconut oil
1/2 cup onion, 1/4 inch diced
1 1/2 cups cauliflower, cut into large chunks
3 cups broccoli, separated into chopped stems and bite-size florets
1 tsp. pepper
1 tsp. sea salt
Crumbled goat cheese (or parmesan)

Directions:

1.     In a blender or food processor, grind the cashews into a fine powder.  Add 1 cup vegetable broth and blend until it makes a smooth cashew cream.

2.     Heat a large pot over medium-high heat and add coconut oil. Sauté the chopped onion, cauliflower, broccoli stems, and a handful of florets for 5 minutes.

3.     Add remaining vegetable broth and the previously blended cashew cream. Bring to a boil, then lower to medium and cook until veggies are very soft, approximately 20 minutes.

4.      In small batches, transfer the soup base to a blender and blend until completely smooth.

5.     Transfer back to the pot, add the broccoli florets and cook over medium heat for 3 to 5 minutes, until broccoli is heated tender. Add pepper and sea salt to taste.

6.     Divide soup mixture into serving bowls (makes 4 servings) and sprinkle with goat cheese
(or parmesan) as desired. Enjoy!

Adding the broccoli florets to the soup base

A little goat cheese for added flavor!

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Posted in: Clean Food

Grilled Summer Fruit

I've tried grilled pineapple before, but I’ve always been curious how other fruits would turn out on the grill.  I’ll take grilled meat or fish over roasted or fried any day, so I was curious if I would feel the same way about fruit. While I don’t think I’ll be grilling my fruit for breakfast any time soon, these recipes that I tested are a great way to incorporate fruit into your dinner menu and add a sweet, natural flavor to your meal.

Enjoy the last days of summer with this grilled fruit and chicken menu:

·        Grilled Peach and Green Bean Salad

·        Grilled Watermelon with Arugula and Goat Cheese

·        Spicy Blackened Chicken

Grilled Peach & Green Bean Salad

INGREDIENTS:
1 1/2 pounds fresh green beans, stems trimmed
1 teaspoon salt Kosher salt and freshly ground black pepper
3 large ripe peaches, pitted and quartered
1 tablespoon Dijon mustard
1/4 cup balsamic vinegar
1/2 cup extra-virgin olive oil
1/4 cup hazelnuts, coarsely chopped
2 ounces goat cheese, coarsely grated

DIRECTIONS:

1.     Bring a large pot of well salted water to a boil over high heat. Cook the beans until just slightly tender, about 5 minutes. Drain in cold water, pat dry and place into a medium sized bowl.

2.     Next, make the peach vinaigrette in a blender. Blend till liquid 4 peach quarters, the mustard, balsamic vinegar, salt, and pepper. Transfer to a separate, small bowl and slowly whisk in 1/3 cup of the olive oil.

3.     Preheat an outdoor grill to high and skewer the remaining 8 peach quarters, placing them side by side to keep them from spinning. Brush the skewered fruit with the remaining olive oil, season with salt and pepper and then grill on both sides, about 1 – 2 minutes per side.

4.     To create the salad, slide the peaches off the skewers into the medium size bowl. Mix with the green beans and then gently toss with the vinaigrette. Transfer to a large serving platter or bowl, sprinkle with hazelnuts and goat cheese, and serve.

Grilled Watermelon with Arugula & Goat Cheese

INGREDIENTS:

1 small (5 pound) seedless watermelon, cut into 8 (1-inch-thick) slices
2 Tablespoons olive oil
Salt and pepper
2 bunches watercress or arugula, trimmed
2 Tablespoons balsamic vinegar
1 cup crumbled goat or feta cheese

DIRECTIONS:

1.      Preheat grill to medium or high heat

2.      Brush watermelon slices with oil and season lightly with salt and pepper. Grill the watermelon 1-2 minutes on each side.

3.       In a medium bowl, toss the greens with vinegar, season with salt and pepper to taste and set aside.

4.      To assemble, sprinkle each grilled watermelon slice with goat cheese, top with the greens and then serve.

Spicy Blackened Chicken

INGREDIENTS:

4 Boneless chicken breasts, cut into strips
1 teaspoon paprika
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon dried thyme
1/4 teaspoon dried oregano
1/4 teaspoon cumin
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/8 teaspoon cayenne pepper

DIRECTIONS:

1.     First, make the rub to blacken the chicken. In small bowl, mix together paprika, garlic powder, onion powder, thyme, oregano, cumin, salt, black pepper, and cayenne pepper. Remove chicken from brine and pat dry.

2.     Brush the chicken slices lightly with olive oil, then sprinkle evenly with the spice mixture. Flip the chicken over and repeat. Set aside in the refrigerator until ready to grill.

3.     Heat grill to medium heat and place each chicken strip on grill. Grill on each side for approximately 3 – 4 minutes or till completely cooked through depending on thickness.

4.     Remove from the grill and serve!

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Posted in: Clean Food

Call Me Crazy Cauliflower (Crust) Pizza

Call Me Crazy Cauliflower (Crust) Pizza

So this recipe is aptly named because my family thought I was NUTS when I wanted to make and serve them pizza crust made out of cauliflower. They even got me so nervous about my experiment that I made a back-up pizza made from store bought crust just in case. It was a good lesson in not letting the critics get to me, because in the end the cauliflower crust pizza WON over the other and everyone was AMAZED that it tasted so good.

Now, this is not a recipe for the faint of heart as it takes a little preparing (you can’t buy the crust pre-made people) and you have to make sure you get the right level of crispiness.  I was able to get it pretty close to perfect on the first try so are hoping all of you will as well!  The only downside to the recipe in my book is the amount of cheese in it, but for all of you pizza lovers out there (me included) it’s definitely a nutritious step up from the original take and there are always vege’s to even things out!

Cauliflower Pizza Crust:

Ingredients:
2 heads cauliflower, trimmed and coarsely chopped
1/4  tsp sea salt
1/2 cup egg whites
1 cup low fat mozzarella cheese
2 tsp oregano
2 tsp parsley
1 can organic, natural tomato sauce
Toppings of choice (vegetables, lean meat or cheese – see recommendations below!)

Directions:

·    Chop up cauliflower into bite sizes pieces and place in a good processor. Process until the cauliflower becomes course, similar to the texture and look of rice. If you do not have food processor you can also use a cheese grater – it just takes a bit more time.
* Tip: Make sure the cauliflower is DRY before you blend, otherwise it will not crisp as well.

·    Heat a skillet to medium heat, add the cauliflower, cover and cook 8 to 10 minutes until soft and slightly browned, then add the salt.

·    Preheat the oven to 450 degrees F and slightly grease a pizza pan / stone or cookie sheet

·    In a large bowl combine the cooked and cooled cauliflower, egg whites and cheese. Lightly mix in the oregano and parsley, and then press the crust mixture into the pizza pan.

Baked Crust

·    Bake at 450 degrees for 15 – 20 minutes until crisp and crust-like

·    Remove the crust from the oven and top with organic, natural pizza or marinara sauce, top with lots of vegetables, and dust lightly with cheese (recommendations below!)

Crust with Toppings

·    Place the pizza back in the oven on low broil for another 2 – 3 minutes or until cheese is melted or a light golden brown (make sure you broil, not bake the pizza to avoid sogginess)

·    Remove from the oven and cool before slicing and serving!

* Tip:  Make sure you serve this pizza with a fork and knife. While it tastes just like pizza, it doesn’t have the complete firmness to allow you to pick it up and eat it with your hands.

Ready to Eat!

There are a TON of variations for what can go on top of the cauliflower crust, so use your favorites or one of the recommended topping options below.

Roasted Tomato, Basil & Mozzarella Pizza (pictured above)
2 Roma Tomatoes
1/4 cup fresh mozzarella (ball shaped)
1/3 cup chopped fresh basil
Sautéed onions and red peppers
* I roasted the tomatoes (light dust of olive oil and sea salt) before adding them as a topping to the pizza– highly recommended!

Veggie Pizza
Chopped Sun-Dried Tomatoes
Chopped Broccoli

Diced Onion
Spinach
Sliced Mushrooms Sliced
Red Bell PeppersLow Fat Mozzarella or Goat Cheese


Spicy Chicken Sausage Pizza
Spicy Chicken Sausage (Trader Joe’s)
Red Pepper Slices
Yellow Pepper Slices
Red Onion Slices
Dash of Hot Sauce
Mozzarella Cheese

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Posted in: Clean Food

Is a picture (of food) worth more than a thousand words?

A friend asked me this week, "how am I supposed to keep track of everything? There is so much health and nutrition information out there, claims seems to change weekly and its a lot to absorb."

I totally agree. Unfortunately hundreds off one-off studies will get released, only a few will get picked up by the media and before you know it - everything you thought you knew about the many positive effects of horseradish are totally debunked! (that was a joke, in case you didn't get it :). Not to mention how confusing or unclear it can be as to what, if anything, you should do with the information.

Enter: Infographics. Infographics are a great visual way to show and share information, data and knowledge in a less confusing and compelling way. In the past, I shared a great infographic comparing government food subsidies to the government's recommendation of our daily nutrition intake. In my opinion that visual was much more impactful than an article could have been.

While there are a ton of cool infographics out there on a wide range of topics, I thought I'd share three interesting ones related to food and nutrition with all of you!

Increase in Childhood Obesity:  An interesting view that reveals the changes in our lifestyles and eating habits that have contributed to the obesity epidemic. In one generation...soda consumption doubles in girls and triples in boys, the number of TVs in homes quadruples, the number of food service establishments doubles, the number of calories children consume outside of the home nearly doubles...

http://visual.ly/childhood-obesity-triples-one-generation

The Complete Guide to Workout Nutrition: This one is just a bit too big to post here but definitly check out the link below. This is a very comprehensive but clear way for individuals to understand the important effects of nutrition on workout performance. Did you know that the average workout does not demand the extra calories and added sugar in sports drinks?

http://static.greatist.com/cms/wp-content/uploads/2011/08/The-Complete-Guide-to-Workout-Nutrition.png

Local, Fresh Food Shopping: This helpful infographic designed by Good, a multiple media platform in collaboration with Whole Foods, helps readers to understand when and what local produce they can buy in their area based on the season. Eating local not only tastes better because its likely FRESHER but has local economic benefits as well. This also doubles as a guide for growing your own produce!

http://awesome.good.is/transparency/web/0912/a-plan-for-all-seasons/flat.html

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Posted in: Health Science / News

Nutrient Packed Mexican Fiesta!

While spending the week with my family at our beach house, I wanted to treat them to a CLEAN meal of one of our favorites – MEXICAN.  The three dishes that I prepared were all easy to put together and pack a lot of spicy flavor, not to mention ALL of the micronutrients that are in the recipes’ ingredients. 

Other than the mouth watering taste, the menu features a great combination of omega 3’s, fiber, and antioxidants.

CLEAN MEXICAN FIESTA MENU:

#1: Fish Tacos with a Creamy Chili Lime Sauce

I used Cod in the recipe since it’s a family favorite (we love the Cape :), but the recipe we will work just as well with Mahi Mahi, Halibut or even shrimp if you prefer. All fish and Cod in particular, are a great course of complete protein (in just 3 ounces there are 19.4 grams of protein, almost 40% of your daily recommended intake). Cod also has heart healthy fatty acids (omega 3’s and omega 6) and is a great source of vitamins B6 and B12. See, we are off to a good start!

#2: Grilled Corn, Avocado & Black Bean Salad

Next, is an easy to make side dish that fills people up because of the FIBER.  I am not a huge fan of using corn in recipes because we get A LOT of it in pretty much everything we yet (don’t worry I won’t start a tangent here), but it adds a sweet taste to the avocado’s healthy fats and the beans protein and fiber. Now is anyone scared of what will happen after a dinner of beans? Here is a tip, soak dried black beans in water for 6 – 8 hours before cooking as it reduces gas formation. Beans, like all legumes, contain indigestible sugars that may cause intestinal gas and discomfort when consumed in large amounts.

#3: Spicy Kale Chips

Admittedly, most of my family was scared to try these but I got a thumbs up reaction from most of the table (let’s just say the men in the family were a bit immature about these!).  I cannot get enough of Kale and neither should you – it’s an amazing super food that if possible should make it into your meals daily. I plan on sharing my favorite Kale recipe soon so I won’t get into the health benefits here, but it’s considered by many scientists one of the most nutritious vegetables (and foods) in the world!

HERE ARE THE RECIPES (Buena Suerte!)

Fish Tacos

Taco Ingredients:

16 oz. of fish (cod, halibut, tilapia, or shrimp)
1 tbsp. cumin
1 tbsp. chili powder

1/2 cup chopped napa cabbage
1 lemon
1/2 chopped avocado
1 red pepper
1 small onion
4 small, whole grain tortillas or lettuce shells (I use romaine)

Directions:

·        Rub 1 large fish fillet with cumin, lemon and chili powder

·        Grill or cook in pan until done and flakey

·        While the fish is cooking, chop all vegetables and sauté the onions and red peppers until tender

·        Break fish into small pieces and divide into 4 small whole grain tortillas / lettuce shells

·        Top fish with onions, red peppers, napa cabbage, avocado and creamy lime sauce (recipe follows)

Creamy Chili Lime Sauce

Ingredients:

1/2 cup chopped cilantro, fresh
1 cup non-fat greek yogurt
1-1/2 tbsp. lime juice
Chili powder to taste

Directions:

·        Mix the greek yogurt, lime juice and chili powder in a small bowl. Once mixed, the sauce should be tinted red from the chili powder. Continue adding seasoning until desired spiciness.

·        Top the fish tacos with the prepared sauce and then sprinkle with cilantro.

Grilled Corn & Avocado Salad

Ingredients:

1 ear of corn (canned if you prefer)
1 can of black beans, drained and rinsed (or freshly soaked)
1/2 avocado
1/2  red onion
1 lime
1/4 cup cold pressed olive oil
1 teaspoon ground cumin
2 tablespoons balsamic vinegar
Sea salt and ground pepper to taste

Directions:

·        If preparing the corn fresh, boil corn for 3 minutes on the stove top and then grill 2 minutes per side on the side grill until light grill marks appear. Stand corn upright and shave off with a knife into kernel sized pieces. (If using the can option, thoroughly rinse corn after removing from can)

·        Drain and rinse black beans and add to the bowl with the corn

·        Chop onion and avocado into small pieces and add to the mixture

·        Combine ingredients for the dressing (lime, olive oil, cumin and vinegar) and mix to cover the bean and corn mixture

·        Refrigerate for one hour before serving

SPICY KALE CHIPS

Ingredients:

A bunch of kale, rinsed and dried
Olive oil
Sea Salt to taste
1 tablespoon of chili flakes (or to taste)
Sprinkling of paprika or cheyenne pepper power (optional)

Directions:

·        Preheat oven to 350 degrees

·        Remove the kale leaves from their tough end and inner stems and cut longer leaves in half or preferred bite size pieces

·        Place kale chips in large bowl and toss with olive oil. The kale leaves only need to be lightly coated with oil. (Too much will make the chips too limp and greasy so only add until coated)

·        Place the kale pieces in a single layer in a baking sheet and then sprinkle with sea salt and chili flakes

·        Bake for 12-14 minutes or until crisp. About 5 minutes before they are finished, you can gently toss them in the sheet pan for more even baking. (Watch them closely, they burn easily!)

·        For a more smoky or spicy flavor, lightly dust the kale chips with paprika or cheyenne pepper powder before serving.

LOOK, CLEAN PLATES!!!

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Posted in: Clean Food

Sneaky Vegetables: Trick Yourself (or Someone Else) into Eating More Vege’s

It’s been a busy week moving from the Midwest to the East Coast and I haven’t had a lot of time to post, but promise to pick back up after this weekend! I did come across an article today that I had to share as I closely related.

The article, in the NY Times, was about stealthy vegetables and getting your children to eat more of them. While I don’t have children, I do have a fiancé that is vegetable adverse and I regularly think of ways to trick him into eating spinach, cauliflower, etc.  I know, I know, it’s somewhat deceptive and I won’t even get into how long he didn’t talk to me after he found out the garlic mashed potatoes he LOVED were actually made from cauliflower, but the concept can be applied without even making it “sneaky.”

The article in the NYT was based on research with preschool aged children and resulted in a substantial increase in vegetable intake and reduced calorie intake.

Researchers at Pennsylvania State University substituted those vegetables, puréed, in children’s meals, reducing each meal’s calories but keeping its weight the same. One day a week for three weeks, 40 children were randomly given regular meals, meals with three times as much vegetable content, or meals with four times as much vegetable content. The children were told to eat as much or as little as they wanted.

The 3- to 6-year olds, attendees at a day care center, consumed the same amount of food by weight, regardless of whether the meals included puréed vegetables. But those who ate the meals with quadrupled vegetable content increased their total vegetable intake by 73 grams and reduced their calorie intake by about 12 percent during the study.

We all know the many benefits of vegetables and a diet heavy in naturally occurring plants, but it’s hard to pass up mashed potatoes or pasta in favor of broccoli.  So why not get the best of both worlds and make recipes that are vegetable based but taste like your favorite dishes?

Check out these tested and yummy recipes that incorporate “stealthy” vegetables…

Cauliflower Mashed Potatoes with Sundried Tomatoes & Parsley:
http://cleancuisineandmore.com/cauliflower-side-dish/

 

Spaghetti Squash Spaghetti:
http://www.thegraciouspantry.com/clean-eating-spaghetti-squash-spaghetti/

Zucchini Pasta:
http://www.nytimes.com/2008/08/23/health/22recipehealth.html

NY Times Article: http://www.nytimes.com/2011/08/02/health/research/02nutrition.html?_r=1&ref=nutrition

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Posted in: Clean Food