Banana-Almond Smoothie

So this smoothie really isn’t much to look at, but its humble looks are deceiving. This is a speedy, satisfying, and healthy drink that is perfect for a weekday morning breakfast, snack, or post workout treat. Just 3 or 4 ingredients, a quick whirl in the blender, and bam, done. You could totally customize this to your liking- swap in peanut butter for the almond butter, use coconut milk (or other milk of your choosing) for the almond milk, add a handful of spinach, add a dash of cinnamon, the possibilities are endless!

Banana-Almond Smoothie

Serves 1

Ingredients:

1 banana, broken into 3-4 chunks, frozen
1 cup unsweetened almond milk
1 Tbsp almond butter
1/8 tsp almond extract (optional)

Directions:

1. Place all ingredients in the blender, and blend until smooth. Enjoy!

Source: Bon Appetit

Quinoa Salad with Black Beans and Toasted Cumin Seeds

Happy Monday all! We’ve made it through the first day of the week, and hopefully everyone survived intact! Personally, I find Tuesdays to be even harder though, so if I can just make it through tomorrow I’ll be okay 🙂

I thought that you would appreciate a  healthy, refreshing salad to start off this week, especially with the high humidity and temperatures that are hitting the Northeast, and other parts of the country as well. Today it was over 90 degrees here, and that will continue for the next couple of days. This is a perfect salad for summer… good for lunch, a light dinner, or a dish to bring to a picnic or party. I made my salad with honey (as I didn’t have agave in my pantry), but if you use agave then this will be vegan. It is also gluten-free, so it great for those with food restrictions and/or allergies! Most importantly, it is delicious!

Quinoa Salad with Black Beans and Toasted Cumin Seeds

Serves 4

Ingredients:

2 cups cooked quinoa

1/4 tsp salt

2 tsp cumin seeds

1 cup plum tomatoes, finely diced

3 Tbsp freshly squeezed lime juice (about 3-4 limes)

2 tsp honey (or light agave nectar)

1 tsp grapeseed oil

1 (15-ounce) can black beans, drained and rinsed

1 cup scallions, finely chopped

1/2 cup cilantro, chopped

1 avocado, diced (optional)

1 jalapeno, seeded and diced (optional)

Mixed greens, for serving (optional)

Directions:

1. To toast the cumin seeds, place a small skillet over low heat, add the cumin seeds, and toss for about 5 minutes, until fragrant.

2. In a large bowl, add the toasted cumin seeds, tomatoes, lime juice, honey or agave, and grapeseed oil. Mix together. Add the quinoa, and stir well to combine. Add the beans, scallions, cilantro, avocado (if using), and jalapenos (if using), and mix in gently. Season to taste with salt. Serve over greens, if desired.

Source: slightly adapted from Appetite for Reduction

Chicken Cobb Salad

Do you ever feel like you need to get some vegetables into your body, stat?! I do! Especially after many indulgences in a row, my body just craves veggies! This is a great way to incorporate vegetables into a meal in a guy-friendly way. I think a hearty salad that has the good stuff, but also some chicken, bacon and cheese is the perfect way to get my boyfriend to eat his vegetables, and be happy about it!  This classic salad was so tasty, and also very beautiful looking! Of course, when you eat it it becomes jumbled like any normal salad, but at least for a couple of minutes it looks so orderly and elegant! … and now I’m really inspired to try some other variations on the Cobb salad like this one, this one and this one.

Chicken Cobb Salad

Serves 4

3 Tbsp red wine vinegar

2 Tbsp olive oil

1 tsp Dijon mustard

2 (6-ounce) boneless, skinless chicken breasts, trimmed

4 slices bacon, cooked until crisp, and crumbled

2 hard-boiled eggs

1 large head romaine lettuce, shredded

1/2 ripe avocado, pitted, peeled and cut into 1/2-inch dice

2 plum tomatoes, cut into 1/2-inch dice

3 ounces feta cheese, crumbled

Coarse salt and freshly ground black pepper

Directions:

1. Preheat broiler, place oven rack 6-inches from top. Line a baking sheet with aluminum foil, and spray with cooking spray. Season chicken with salt and pepper, and place on baking sheet. Broil for 4-8 minutes until lightly browned. Flip chicken over, and broil for 6-8 minutes more, until chicken is fully cooked. Let cool until they can be handled. Chop into 1/2-inch cubes and set aside.

2. In a small bowl, whisk together the vinegar, olive oil, dijon mustard, and salt and pepper to taste. Toss the lettuce with the dressing.

3. To assemble salads, place a serving of lettuce on each plate, and then arrange the chicken, eggs, bacon, cheese, avocado, and tomato on top of the lettuce in rows.

Source: adapted from The Cook’s Illustrated Cookbook and Everyday Food: Great Food Fast

 

Shrimp and Broccoli Stir-Fry

I think a recurring theme on my blog seems to be a love for quick and easy meals. Most of the meals I cook are weeknight meals. Meals that have to be pretty simple to put together since I am usually exhausted when I get home from work. I love meals that have simple ingredients, easy prep, but are still full of delicious and exciting flavors. I love to cook the more elaborate meal from time to time (usually this can only happen on the weekend), but I’d estimate that probably more than 75% of the things I cook are of the quick and easy variety, and this is something I have no problem with. Stir-fries are one of my go-to weeknight meals. I’m always on the lookout for a good one. I love that stir-fries encompass both protein and veggies, eliminating the need for multiple side dishes, and other than the prep work of slicing and dicing your ingredients, the actual cooking part is very quick. I also love the flavors that go into a stir-fry- soy sauce, garlic, ginger, honey in this one for example, chile sauce, hoisin sauce, oyster sauce in others… This shrimp and broccoli stir-fry makes for a wonderful weeknight (or weekend) meal. It comes together quickly, is healthy, and most importantly, is very tasty! I loved the slight sweetness from the honey, spiciness from the red pepper flakes, the saltiness from the soy sauce, and the tang from the rice vinegar. A great balance of flavors!

Shrimp and Broccoli Stir-Fry

Serves 4

Ingredients:

1 lb medium shrimp, peeled and deveined

1 tbsp cornstarch

2 1/2 tbsp canola oil, divided

1/4 cup scallions, cut on the diagonal into 1-inch pieces

2 tsp fresh ginger, peeled and minced

3 garlic cloves, minced

2 cups broccoli florets

1/4 cup low-sodium soy sauce

2 tbsp rice vinegar

1 tsp honey

1/8-1/4 tsp crushed red pepper flakes

Directions:

1. Place the shrimp in a medium bowl, add the cornstarch and toss together. Heat a large skillet or wok over medium-high heat. Add 1 tbsp oil to the pan, and swirl to coat. Add the shrimp, and cook about 4 minutes, stirring occasionally. Remove the shrimp from the pan (place in a bowl or plate).

2. Add 1 1/2 tsp of oil to the pan and swirl to coat. Add the scallions, ginger and garlic, and cook for about 45 seconds, stirring constantly. Remove the scallion mixture to the same dish that the shrimp is on.

3. Add the remaining 1 tbsp of oil to the pan, and add the broccoli. Cook for about 1 1/2-2 minutes, stirring frequently. Add the shrimp/scallion mixture, soy sauce, rice vinegar, honey and crushed red pepper. Bring to a boil. Cook for about 1 minute more until the shrimp are cooked through and the broccoli is tender. Serve over rice if desired.

Source: Cooking Light, June 2013

Stuffed Acorn Squash

Spring really seems to have arrived here in Connecticut! I actually have been able to go outside without a winter coat, and have had to turn on the air conditioner while driving around in my car. I am extremely excited about this development! We have a couple of 40-something degree days this week, but the rest of the 10-day forecast is in the 50’s, with a couple of days reaching 60!! I know it’s mundane to talk about the weather, but hey, if I’m excited about it, I assume others are too!  Now, this dinner is not spring-like at all, but it is still worth sharing! This is from week 3 of the Whole Living Action Plan (I have one left to share after this before I get back to our regularly scheduled programming).

I love squash! Acorn, butternut, spaghetti, delicata… They are all good to me. This stuffed squash is a really good, hearty way to make squash a main dish. It would be wonderful to have in the fall (or winter, spring or even summer if you want to turn on your oven), and I think it would make a fabulous vegetarian/vegan main dish for Thanksgiving!!

Stuffed Acorn Squash
Serves 2

Ingredients:
1 acorn squash, halved and seeded
3 Tbsp plus 1 tsp extra-virgin olive oil, divided
Coarse salt and freshly ground black pepper
1 large onion, diced
1 tsp fresh sage, chopped
1 tsp fresh thyme
1/3 cooked white beans
1/3 cup cooked quinoa
1 cup kale, chopped
2 Tbsp toasted* hazelnuts, chopped

Directions:
1. Preheat oven to 400 degrees. Line a baking sheet with tinfoil. Brush the cut sides of the squash with 1 tsp olive oil. Season with salt and pepper. Place on baking sheet, cut side down, and roast for 30 minutes. Remove from oven, flip squash over, and set aside.
2. While the squash is roasting, heat 1 Tbsp of oil in a medium skillet over medium heat. Add onion, and sauté, stirring frequently, about 6 minutes, until tender. Add the sage, thyme, beans, quinoa and kale to the onion, and cook about 2 minutes, until the kale is wilted. Season to taste with salt and pepper.
3. Stuff each half of the acorn squash with half of the quinoa-bean mixture. Roast about 15-20 minutes, until golden.
4. To serve, top each acorn squash half with 1 Tbsp hazelnuts, 1 Tbsp olive oil, and a squeeze of lemon.

Source: Whole Living, January/February 2013

*To toast hazelnuts, preheat oven to 350 degrees. Place hazelnuts on a baking sheet, and roast for 10-15 minutes, until golden brown.

Halibut with Roasted Beets

When I first looked at the title and ingredients in this recipe, I was hesitant. Halibut? Good! Spinach? Good! Beets? Goooood! But together? I wasn’t so sure. I’ve have never thought of beets and seafood going together. I persevered though, as I was determined to try every recipe in this cleanse, and I was having fun trying recipes that I normally would have passed over because they sounded boring, or were something that I knew Ron wouldn’t eat. Luckily, this recipe proved to be a winner. The combination of the mild fish, the sweet beets, and the spinach proved to be a really tasty combination! I used cod in place of halibut due to price, but any similar fish would do. I served this over brown rice because I wanted my meal to be a little more substantial, but you could serve it without any accompaniment, or serve it with any other whole grain. I imagine it would go well with quinoa, or farro, or whatever whole grain you happen to have on hand.

Halibut with Roasted Beets
Serves 1


Ingredients:
2 cups chopped spinach (or Kale or Swiss Chard)
1/2 cup roasted beets, diced*
1 tsp extra-virgin olive oil, plus more for drizzling
Coarse salt and freshly ground pepper
1 tsp Dijon mustard
1 5-oz skinless halibut filet (or similar fish such as cod, flounder, sole or tilapia)
Directions:
1. Preheat oven to 400 degrees. In a small baking dish, toss together the spinach, beets, olive oil, salt and pepper.
2. Whisk together the mustard and olive oil in a small bowl. Season the fish with salt and pepper, lay the fish on the beets and greens, and spread the mustard mixture on top of the fish. Cover with foil and bake 20-25 min until fish is cooked through.
3. Serve with a squeeze of lemon.
Source: Whole Living, January/February 2013

*To roast beets, preheat oven to 400 degrees. Wrap the beets in foil. Then roast for about an hour, until tender. Let cool off, and then dice.

Black Bean-Brown Rice Patties

Happy weekend everyone! I hope spring has started well for you all.  It’s still quite cold here in CT and it’ll be a few weeks more before we actually start feeling any spring-like weather, but for now I’m enjoying the lengthening of days and searching for signs of buds and shoots pushing up from the earth. It looks like we possibly might have snow on Monday, and honesty, that doesn’t bother me at all. That’s just one of the things I expect from living in New England. The snow this winter has not burnt me out yet! 

These patties are a wonderful light, but hearty meal, that are one of my top contenders for my favorite recipe of the cleanse. I served mine with romaine lettuce drizzled with olive oil and lime juice, with some buttery avocado and cilantro on top. I didn’t even miss having a bun for these patties. The only issue was that they were a bit dry, so maybe next time I’d add a little bit more oil, or possibly bake them a bit less.  Regardless of this though, they were fabulous!

Black Bean-Brown Rice Patties

Makes 6 Patties (Serves 2-3)

Ingredients:

1 15-oz can black beans, rinsed and drained

1 3/4 cup cooked brown rice (For reference, 1/2 cup uncooked rice will yield about 1 1/2 cups cooked rice)

2 scallions, chopped

2 cloves garlic, chopped

1 jalapeno, stemmed, seeded and chopped

1 Tbsp flaxmeal

1 tsp ground cumin

2 Tbsp extra-virgin olive oil, plus more for drizzling

Coarse salt

Directions

1. Preheat oven to 425 degrees. Line a baking sheet with parchment paper.

2. Add all ingredients to food processor, and pulse until combined. Season to taste with salt.

3. Form 6 patties, about 1-inch thick. Place patties on prepared baking sheet. Drizzle with olive oil. Bake about 20-minutes, until the tops are crisp and golden.

You can serve these plain if you’d like, but they are fabulous with a few extras- some ideas: lettuce, tomatoes, avocado, red onion, cilantro. Drizzle with a little olive oil and a squeeze of lime.

Source: Whole Living, January/February 2013

Red Lentil and Sweet Potato Stew

I wanted to share with you one more of my favorite meals from week 1 of the Whole Living 2013 Action Plan. This red lentil and sweet potato stew is so flavorful and exciting it is hard to believe that it is incredibly healthy for you. Full of fragrant spices, sweet peppers and sweet potatoes, and those wonderful red lentils, this is something I see myself making time and time again. It was one of my favorite meals of the whole cleanse. Speaking of- I completed it this past Saturday! It was a wonderful experience and something I could see myself doing once a year! That said, I did indulge in pretty much everything that was off-limits on Sunday. I probably should have eased back in to eating gluten, dairy, meat, sugar, and coffee, but I couldn’t help myself!  I needed that large coffee, bacon, egg and cheese sandwich, and those chocolate stout cupcakes! I do plan on keeping up with the healthy eating most of the time however, with only occasional splurge meals.

I’ll definitely be sharing a few more of my favorite meals from the Action Plan, so stay tuned!  And then, once I update you on those healthy recipes I want to share with you the recipe for the chocolate stout cupcakes I made for St. Patrick’s Day (aka the BEST chocolate cupcakes in the world), and also a recipe for an awesome Buffalo Chicken Salad.

One more thing I wanted to share- my best friend (who I did this cleanse with, and whose Maid of Honor I’ll be in her November wedding) just started her own blog, Living Life Brightly, and would love for you to check it out! She has a great write-up on her experience with the Whole Living Action Plan over there!

Red Lentil and Sweet Potato Stew
Serves 4

Ingredients:
2 Tbsp coconut or extra-virgin olive oil
1 tsp ground cumin
1 tsp ground turmeric
1 Tbsp curry powder
1 large onion, diced
Coarse salt and freshly ground black pepper
4 cloves garlic, minced
2 Tbsp fresh ginger, minced
2 sweet potatoes, peeled and diced
1 red bell pepper, diced
1 1/2 cups red lentils, rinsed
6 cups cleansing broth or vegetable broth
Fresh cilantro, chopped

Directions:
1. Over medium heat, heat oil in a large pot. Add cumin, turmeric and curry powder and cook about 1-2 minutes, until fragrant. Add onion and a few pinches of salt, and cook about 6 minutes until tender, stirring frequently. Add garlic and ginger and cook about 2 minutes, until tender, stirring frequently. Add sweet potatoes and red bell peppers, and cook for a minute.
2. Add lentils and broth, and bring to a boil. Reduce heat and simmer 20-25 minutes until lentils are tender.Season to taste with salt and pepper. Garnish with cilantro.

Source: Whole Living Magazine, January/February 2013

Roasted Beets on Greens

My mom always says that when I was a baby I LOVED beets. I have to laugh when I think about how much of a mess I must have made trying to eat beets- the stains that must have resulted from that! Nowadays I still love beets, but it is so rare that I actually eat them.

Ron is so picky about vegetables that I pretty much stick to those he’ll eat- lettuce, peppers, onions, cucumbers, mushrooms (I know- not technically a vegetable)… This is another reason that I’ve been enjoying this detox- I actually have a reason to buy vegetables I don’t usually purchase, and it has also allowed me to make some things for myself that I wouldn’t ordinarily have made, as I try to cook things that Ron will eat as well. This has allowed me to discover some really great recipes, and also has inspired me to seek out more variation in meals (such as lunch) that I am only cooking for myself.

These roasted beets on green were great! At first glance I did not think this recipe would satisfy me, but the amount of food is deceptive. I also was a little leery of using the fennel seeds and caraway seeds in the vinaigrette as they are not (or at least I thought they weren’t) my favorite flavors, but I ended up loving the flavors in this. I had this as a lunch the first week of the detox, but it could also work as a side dish to a more substantial main dish if you cut down the portions.

Roasted Beets on Greens
Serves 4 (as a main)

Ingredients:
2 bunches beets, trimmed
3 Tbsp extra-virgin olive oil
Juice of 1 lemon
2 tsp honey
1 clove garlic, minced
1 tsp fennel seeds
1 tsp caraway seeds
Coarse salt and freshly ground black pepper
4 cups baby spinach, divided
1 cup fresh parsley leaves, divided
Thinly sliced red onion

Directions:
1. Preheat oven to 400 degrees. Wrap beet in tinfoil, and roast for about an hour, until tender. Remove from oven, let cool, and then peel the beets and dice them.
2. In a medium bowl, whisk together the olive oil, lemon juice, honey, garlic, fennel, and caraway seeds. Season to taste with salt and pepper. Add the beets to the bowl, and toss together.
3. To serve, toss each serving of beets with 1 cup of baby spinach and 1/4 cup of parsley. Season to taste with salt and pepper. Top with slices of red onion.

Source: Whole Living, January/February 2013

Cauliflower "Rice" Stir-Fry

Wow! I really didn’t mean to go so long without posting! Time is speeding by, and I just can’t keep up with it. How is it already March?!  Soon buds will be sprouting on the trees, flowers will be blooming, I’ll be able to open the windows in my apartment, and I’ll be able to go outside without a coat. It’s insane how time is speeding by.

Anyway…. As I mentioned in one of my last posts, my best friend and I decided to do the Whole Living Cleanse as a healthy living challenge and we are currently about 2/3 into it! It’s been hard at times (the beginning especially), but really good! I’m definitely feeling healthier and have even dropped a few pounds! The cleanse has you omit certain things from your diet- dairy, gluten, meat, processed foods, added sugar, alcohol and coffee. The things I’m struggling the most with are not drinking coffee, and my cravings for salty things and carbs. I really haven’t been craving sugar at all, and I’m doing fine without the meat and dairy. This cleanse has made me realize just how much mindless snacking I do in my everyday life- I realize that I just reach for a handful of this here, and a handful of that there and it really adds up, so I think this cleanse has been great as it has made me be mindful of what enters my body. I can definitely see myself keeping up with this way of eating in some capacity when it is finished. Limiting my intake of processed foods and added sugars especially. I will definitely be getting a cup of coffee as soon as this is done however- I think the research on the benefits of coffee supports me on that too 🙂

So doing this cleanse has definitely been not quite as hard as it could be due to the mostly delicious recipes it has encompassed. I wanted to share some of my favorites here, but go to the website for the remainder!!  My favorite of the first week was this cauliflower “rice” stir-fry. I loved using the cauliflower as a rice substiiute! I’ve seen this done, but have never tried it myself. Of course it doesn’t taste quite like rice, but it is super delicious and if you looking at lowering your carb intake, this is a great way to do it.

Cauliflower “Rice” Stir-Fry
Serves 2

Ingredients:
2 cups cauliflower florets
2 Tbsp coconut or extra-virgin olive oil, divided
1 sliced red onion, divided
4 cloves garlic, minced, divided
Coarse salt
1/4 cup cleansing broth, or vegetable broth
1 Tbsp fresh ginger, minced
1 small red chile, thinly sliced
2 cups broccoli florets
1 large carrot, julienned
1/2 red bell pepper, stemmed, seeded, and diced
Juice of 1/2 lemon
2 Tbsp shelled pumpkin seeds
2 Tbsp fresh cilantro leaves

Directions:
1. In a food processor pulse cauliflower florets until finely chopped.
2. In a large skillet, heat one Tbsp of oil over medium heat. Add half of the onion and half of the garlic, and cook about 6 minutes, until tender, stirring frequently. Add cauliflower. Season with salt. Add broth, and place cover on pan. Steam about 6 minutes until the cauliflower is tender, and the broth has evaporated. Remove to a bowl and cover to keep warm.
3. Wipe out pan, and add remaining oil. Increase the heat to medium-high. Add remaining onion, and cook about 5 minutes until tender. Add remaining garlic, ginger, and chile, and cook for 1 minute. Add the broccoli, carrot and red pepper, and cook about 5 minutes, until tender, stirring occasionally. Season to taste with salt.
4. Remove from heat and add lemon juice.
5. When serving, sprinkle pumpkin seeds and cilantro on top of the stir-fry.

Source: Whole Living, January/February 2013