Strawberry Santa's

"Merry Christmas!" 

from a very nutritious and delicious Santa Clause!!

I was recently asked to conduct a cooking demonstration for a health fair where I showed employees how to make easy, creative, and healthy holiday treats that did not involve an oven. This cute strawberry Santa was a big hit with my crowd of viewers. Not only is it a yummy treat for the holidays, but it is sure to delight the palates of both children and adults alike!

Strawberry Santa Recipe

20-25 fresh strawberries
1 cup part skim ricotta cheese*
1/4 cup powdered sugar
1/2 tsp vanilla
40 mini chocolate chips

Rinse strawberries in a colander and allow to dry for several minutes.
Slice off the green stem to create a flat surface, then slice the strawberry in half.
In a small bowl, mix together ricotta cheese, powdered sugar, and vanilla. Spoon filling onto the strawberry's bottom slice and place on the top slice to create a Santa's hat. Add a small dab of filling on the top of the strawberry hat. Position 2 mini chocolate chips in the center of the cheese filling for eyes. Enjoy!

*Variation- if you are not a fan of ricotta cheese, use whipped cream cheese instead. Still not a fan...? Use cool whip, but don't add the powdered sugar.

Spaghetti Bird's Nest

As I was grocery shopping yesterday, I came across mini mozzarella balls (Bambini Bocconcini). They reminded me of bird eggs and inspired  this dish. What a fun night in the kitchen! I wished I had my niece and nephew there helping me. I even snuck in some veggies, disguised as tree leaves : ) 

Hope you have as much fun as I did creating a delicious work of art. Mangia!! 

Spaghetti Bird's Nest

(yields 4 nests)

Pasta Ingredients:
1/2 box spaghetti
3 packed cups fresh spinach leaves, finely chopped
1/4 cup grated Parmesan
2 tablespoons extra virgin olive oil

1/2 teaspoon salt

Assembly Ingredients:
1/4 cup grated Parmesan
2 tablespoons milk
1/2 teaspoon salt
1 large egg

extra virgin olive oil (for drizzling)

Plating Ingredients:
2 cups pasta sauce
12 small fresh mini mozzarella balls

homemade mini meatballs (optional)

Directions: 

Preheat oven to 350 degrees F. Line mini bunt pans or large muffin tins (4” diameter) with aluminum foil and grease with olive oil.

Bring a large pot of salted water to a boil. Add pasta and cook until aldente, stirring occasionally, 8 to 10 minutes. Drain the pasta and place in a large bowl. Add the chopped spinach, cheese, olive oil and salt. Toss well until the spinach is wilted. Set aside to cool.

Whisk together Parmesan cheese, milk, salt and egg in a small bowl. Pour the sauce over the spaghetti mixture and toss until well combined. Twirl large spoonfuls (about 1/2 cup) of the spaghetti mixture around a large fork or thongs and transfer to the prepared pans. Make an indentation in the middle of each nest of pasta and drizzle with olive oil. Bake 15 minutes. Let cool 5 minutes, remove from pan and gently take off aluminum foil.

Spoon 1/2 cup of the pasta sauce onto serving plates and place the spaghetti nests on the sauce. Place 3 mozzarella balls in each nest. Optional side- mini meatballs. 

They are almost too cute to eat!!

Roasted Red Pepper Hummus

What better way to enjoy the crisp fall air then at the local farmer's market! As I was perusing the fresh fruits and vegetables, I came upon some lovely looking red peppers…What to do with red peppers, you ask? My reply- Hummus! 

When I think of hummus, my brain goes straight to chickpeas (aka- garbanzo beans). Not only are they high in fiber, protein, and folate, but they also provide potassium and magnesium. To add bit more color and few more vitamins to my hummus...here enters the festive fall red pepper, high in vitamins A and C! 

Hope you enjoy (Mom, Mrs. Ret, and A. Adrienne)!

Roasted Red Pepper Hummus

1 red bell pepper

3 tablespoons + 1 teaspoon extra virgin olive oil, divided

1 can chickpeas (15.5 oz)

2 garlic cloves

1 teaspoon fresh lemon juice

1 teaspoon smoked paprika

1 teaspoon sriracha chili sauce (optional)

salt to taste

Preheat oven to 400 degrees. Rinse bell pepper and pat dry with a paper towel. Rub with 1 teaspoon olive oil and place on a baking sheet. Place baking sheet in oven and roast about 25-30 minutes, rotating every 10 minutes, until skin in black and blistered in spots. Once done roasting remove from oven and let cool.

Meanwhile, drain chickpeas. Use your fingers to pop off the chickpeas’ skins. This may take a while…but totally worth the smoothness you will achieve in your finished product.

Once the pepper is cooled, peel off skin. Remove stem and seeds.

In a food processor, place garlic cloves and pulse to chop. Add chickpeas, roasted red pepper, and lemon juice and pulse until combined. Slowly stream in remaining 3 tablespoons olive oil and process until very smooth and creamy. Lastly add smoked paprika, sriracha sauce (optional), and salt to taste. Add 1 tablespoon water if consistency is too thick.

Serve with sliced radishes, cucumbers, and red peppers (other veggies I found at the farmer's market). 

 

Time for Tofu!

Due to work purposes, I am exploring the world of tofu and tempeh, hence I must subject you to my kitchen experimentations : ) I have found that the above soy products are in fact very versatile and easily take on the flavors they are marinated in. So whether you enjoy an occasional meat substitute…or not, I hope this tofu recipe inspires you to give something new a try. But if you would rather stick with the tried and true, feel free to substitute the tofu for chicken breast cut into ½ inch slices and prepared per recipe instructions.

I served this dish with a vegetable infused brown rice, as well as a "Moroccan" inspired carrot salad…also known as- I had extra dates and carrots that needed to be used up. Hope you try them all and enjoy!

Spice Rubbed Tofu with a Honey Glaze

12 oz extra firm tofu
(Note- let liquid drain out of tofu for at least 30 minutes. I used a pot filled with water to add pressure.) 

½ tsp freshly ground black pepper                                                                        see picture

1 tsp salt

1 tsp smoked paprika

1 tsp ground cumin

2 tbsp canola oil

¼ cup honey

1.  In a small bowl, combine pepper, salt, smoked paprika, and cumin. Set aside.                                                                                            

2.  Slice drained tofu into ½ inch thick strips and place them on a plate. Rub both sides of tofu slices with spices and set aside. 

   3.    In a sauté pan, heat canola oil and honey to a medium high (note mixture will begin to bubble). Lay tofu in pan and cook 3 minutes, then gently flip over and cook an additional 3 minutes. 

   

       As  the syrup thickens, spoon it over the tofu. Adjust heat to avoid burning sauce.

4. Serve over Brown Rice with Sautéed Vegetables and Morrocan Inspired Carrot Salad (see recipes below).  

Brown Rice with Sautéed Vegetables

1 cup brown rice

2 cups vegetable stock

1 tbsp canola oil

½ cup carrots, diced

½ cut onions, diced

1 cup frozen peas, thawed

In a medium saucepan, heat canola oil to medium. Add carrots and onions and sauté 2-3 minutes. Add stock and bring to a boil, covered. Add rice, stir, and replace lid. Simmer on low per package directions. Add frozen peas 5 minutes before rice is done cooking.

Moroccan Inspired Carrot Salad

2 large carrots, grated

¼ cup dates, diced

1 scallion, thinly sliced

3 tbsp fresh lemon juice

½ tsp cumin

¼ tsp cinnamon

½ tsp salt

1/8 tsp ground red pepper

2 tbsp extra virgin olive oil

¼ cup toasted almond, roughly chopped

   1.   In a large bowl, mix together grated carrots and dates.

   2.   In a small bowl, mix together spices and lemon juice. Vigorously whisk in oil.

    3. Add the dressing to the carrots and dates. Toss to combine. Garnish with almonds. 

Dinner is served...

Canadian + oil= Canola

Hello family and friends! It has been a while since I have posted anything to you all and the only excuse I have is…work :( Please excuse my bad blogging behavior! I hope to make it up to you today, as I share my newest culinary adventure!

I was invited by the CanolaInfo program and the Canola Council to participate in a journey to the Canadian prairie province of Saskatchewan. I spent 4 days roaming canola oil fields and picking (pun indented) the brains of Canola farmers, biochemists, agronomists, fellow dietitians and chefs, as well as a couple Food Network stars to boot. I soaked in the Canadian fresh air, the exceptionally delicious farm to tables meals (prepared with Canola oil, of course), as well as the educational experience of learning about one of the healthiest cooking oils on the market.

         Canola fields...breathtaking!

The Canola Seed

             
                         I was able to hand crush the seeds- Can you see the oil left on the paper?

 I am now going to take a moment to put on my “nutrition nerd” hat and share with you what I learned about Canola oil…from seed to shelf.

What is Canola?

A bright yellow flowering plant, which belongs to the Brassica family…same as broccoli, cauliflower, cabbage, turnips, Brussel sprouts, and mustard. It’s yellow flower produces a pod, which contains about 20 tiny dark brown seeds. After harvest, when the seeds are crushed, about 42% is oil and the remainder of the seed is made into “canola meal” (feed for livestock).

A brief history of Canola-

Contrary to common belief, the Canola seed is not a rapeseed. In the 1960’s, Canadian scientist used traditional plant breeding methods to eliminate the undesirable components of rapeseed (erucic acid and glucosinolates) to naturally breed the Canola seed. Today, different varieties of Canola help to create crops that are resistant to bugs, diseases, and other challenges farmers face.

How did they come up with the name?

Canadian + Oil= Canola oil. Pretty clever, right?

What are Canola oil’s benefits in the kitchen?

Culinary professionals often choose Canola oil when cooking due to its long shelf life, high smoke point (doesn't burn easily at high heats, such as frying/sautéing), and neutral flavor (doesn't change the tastes of foods when added to them).

What are Canola oil’s benefits for my heart?

Just check out the label…Canola oil is transfat free, cholesterol free, as well as has the lowest amount of saturated fat and highest amount of Omega 3’s of all common cooking oils. It is also a good source of the fat soluble vitamin E. Replacing fats like butter, shortening, or lard with Canola oil in baked goods can reduce the amount of saturated fat, while maintaining moistness. Give it a try…next time your recipe calls for 1 cup of solid fat, substitute with ¾ cup of Canola oil.

In closing, I hope you feel a bit more educated on the subject of Canola oil and can now appreciate its origins and health promoting qualities!

Below are some pictures of a few of the meals I was able to enjoy during my adventure in Saskatoon, Saskatchewan. Everything was prepared from the finest, freshest ingredients available!

                                                              The local farmers market

                         Kholrabi salad (the deep yellow drizzle is a cold pressed Canola oil garnish)

                           Loin of lamb wrapped in bison bacon topped with trumpet mushrooms

                            Peppermint Beet Salad (Note yet another cold pressed Canola oil garnish)

                                       

I seemed to always find Saskatoon Berries somewhere on my dessert plate...whether in pies, mouses, or as garnishes. They taste like a mix between a blueberry and a tart cherry!

                                                 






                                                                                   
                     Berry Tarte a la Mode                                                      Flourless Chocolate Cake

Chorizo Black Bean Chili

I just arrived back from a trip home to Georgia, where I was able to visit my precious family and friends. I loved being able to slip away from the rush of New York City and enjoy the slower pace of my home town....where the tea is sweet and the people are even sweeter :) I am now back in the hustle and bustle of the city, but am keeping memories of home close to my heart. Being in the kitchen, creating new recipes, is a sure way to do just that. It seems fitting that my final product was a meal of comfort, with a bit of spice and a lot of love. Enjoy!

Chorizo Black Bean Chili

1 lb chorizo sausage, casings removed and chopped into small pieces
1 small onion, chopped
2 cloves garlic, minced
1/8 cup (jarred) jalapenos, minced
1 chipotle pepper in adobo sauce, minced
1 package (about 1 lb) fresh mushrooms, sliced
1 cup black olives, sliced
1, 14.5 oz can diced tomatoes
1, 15.25 oz can corn, drained
2, 15.5 oz cans low sodium black beans- one can drained and one can left in pack liquid

Recommended spices- salt, pepper, cumin, cilantro, red pepper flakes, and smoked paprika

Directions-
In a large sauté pan, brown chorizo over a medium heat and continue to crumble.  When the meat has released its grease, and has begun to brown, drain off accumulated grease. Add onions and sauté until soft and translucent, about 3 minutes. Add garlic, jalapenos, and chipotle pepper, sauté 2-3 more minutes. Turn to a low heat and add mushrooms and olives, sauté and additional minute. Add tomatoes, corn, and drained black beans.  While chili mixture is heating through, puree the other can of beans (I used an emulsion blender). Add pureed beans to chili and stir to combine. 

Now it’s time to taste your chili masterpiece and add the above recommended spices (amounts dependent upon your taste preference). Garnish with shredded cheddar cheese and serve with warm tortillas.

 

Super Spinach Bowls

The Super Bowl is next weekend and what better way to celebrate than with delectable appetizers (the most important part of any party). Of course you have your hot wings, nachos, and beer, but don’t forget to add a “SUPER” food to your table’s spread. SPINACH!!

Popeye grew major muscles from this leafy green….It is loaded with antioxidants, vitamins, and minerals. Just to name of few- vitamins A, C, E, and K, as well as minerals such as iron, folate, and calcium.

Super Spinach Bowls

Servings- 24

1 package (10 oz) frozen chopped spinach, cooked and well drained

½ cup mozzarella cheese, low moisture/part skim

1/3 cup light or reduced fat cream cheese spread, room temperature

1 Tablespoon grated Parmesan cheese

1 Tablespoon diced onion

1 glove garlic, minced

24 slices oven roasted turkey breast, sliced thin

Directions:

Preheat oven to 350 degrees. 

Mix all ingredients, except turkey, until well blended.

Place 1 slice of turkey in each of the 24 miniature muffin pan cups.

Fill each with 1 ½ teaspoons of the spinach mixture.

Bake 15 minutes or until heated through. Serve warm.

Touchdown!!

Note: You can assemble these a few hours in advance; cover and refrigerate until game time. 

Then, uncover and bake as directed. 

Chicken Lasagna Rollatini's

Growing up, Lasagna was a “special occasion” meal usually prepared for Christmas or Easter dinner. I recently got a craving for this hearty Italian dish, but considering Christmas is now over and Easter is quite a few months away- I had to improvise. As I peered into my refrigerator a pack of chicken and fresh spinach stared at me, daring me to get creative. Below is my resulting recipe…hope you enjoy as much as I did. This non-traditional Lasagna is easy enough to make on a week night, not to mention loaded with veggies and lean protein. So glad I didn't have to wait for the next holiday to "roll" around! 

Chicken Lasagna Rollatini

Ingredients

6 dried lasagna noodles

8 ounce package reduced-fat cream cheese (Neufchatel), softened

½ cup milk

¼ cup grated Parmesan cheese

1 ½ cups cooked, chopped chicken (ie: sauté, grill, or roast)

10 ounce package of fresh spinach

1/8 teaspoon black pepper

Salt to taste

1 cup marinara sauce

Directions:

1. Preheat oven to 350 degrees F. 

Cook lasagna noodles according to package directions. 

 

Drain noodles. 

Once cooled, cut each noodle in half crosswise and set aside.

2. White Sauce Step- 

In a medium mixing bowl beat cream cheese with an electric mixer on medium speed for 30 seconds. Slowly add milk, beating until smooth. 

Stir in Parmesan cheese and pepper.

3. Vegetable Step-

Saute spinach in olive oil and garlic. Season with salt to taste.

4. Chicken Step- 

Season and cook chicken by method of your choice. 

Examples: grill, roast, bake, or saute...then chop into bite size cubes

5. Filling Step- 

In a medium bowl stir together 1/2 cup of the white sauce, the cooked chicken, and sautéed spinach.

 Place about 1/4 cup of the filling at an end of each cooked noodle and roll. 

 

Sparsely fill the bottom of a rectangular baking dish with white sauce. 

Arrange rolls, seam sides down.

Spoon remaining white sauce over the rolls, then spoon the marinara sauce over the white sauce. 

Cover with foil. Bake for 30 minutes or until heated through.

Mangia!

Cauliflower Pizza Crust

Today I found myself wondering the produce aisles of my local grocery store admiring the vibrant colors that lined the shelves. One of the few white vegetable in the myriad of colors was the lonely cauliflower. Other neighboring vegetables seemed to boast of their bright orange, red, and purple exteriors! But little do they know that cauliflower is just as packed with vitamins and minerals….It is a great source of fiber, vitamin K and C, as well as folate. It is also rich in phytochemicals and antioxidants!

To prove cauliflower is truly a vegetable star, I am sharing with you a recipe that shows off how versatile and delicious this veg can be!

Cauliflower Pizza Crust

Ingredients:

1 cup cooked, riced* cauliflower

1 egg, beaten

1 cup low moisture, part skim mozzarella cheese, shredded

1 tsp dried oregano

½ tsp salt

Marinara sauce 

Toppings of your choice

*Cook, cool, and shred cauliflower with a potato ricer or mini chopper.

Directions:

1. Preheat oven to 450 degrees. Spray a cookie sheet with non-stick spray. Combine cauliflower, egg, mozzarella, oregano, and salt. Press evenly on the pan. Bake for 12-15 minutes. Run a knife along the edge to loosen crust. 

Steamed cauliflower

 

Potato Ricer

Riced cauliflower

Cauliflower mixture 

 Pressed onto greased pan

 Just out of the oven

2. Top with your favorite toppings. 

 

I sauteed orange peppers, mushrooms, spinach, green onion, and garlic.

For extra protein I added Italian chicken sausage (with sun dried tomatoes)

Sausage out of casing and crumbled

 Home made marinara sauce

3. Let the assembling begin...

4. Place under a broiler until cheese is melted. 

5. Cool slightly, cut, and enjoy!