Mango and chicken quinoa salad

Mar20

By now we all know how healthy quinoa is – here’s a quick recap: it’s a seed, not a grain, and it comes from South America. It is gluten-free, and high in protein, magnesium, iron and fiber. The only downside is that on its own it tastes like bird food and needs quite a bit of assistance from other, more fun and exciting ingredients to really shine. I had previously shared this information along with a Quinoa Garden Salad w/ Feta Cheese recipe in a post last year.

Mangoes are currently on my list of favorite foods. And although it seems that this sweet, tropical fruit really belongs in a blender with tequila or in a fruit salad, it actually makes a fantastic addition to savory dishes, like this Malaysian mango chicken, for instance. And turns out, it is also the perfect thing to liven up the lackluster stuff that is quinoa.

(Yield: 4-6 servings)

Ingredients:

1/2 c red or white quinoa

1 mango, peeled and cubed

3 tbsp chopped cilantro

1 lb cooked, shredded chicken* (preferably roasted)

2 tbsp lime juice

2 tbsp extra virgin olive oil

Salt + pepper

*To keep this dish vegan, swap out the chicken for chick peas.

Procedure: Cook quinoa according to package directions and let come to room temperature. Then combine with remaining ingredients in a large bowl and season with salt and pepper to taste. Serve at room temperature.

Have your greens and drink them too.

Mar14

As I previously mentioned, my Parisian cousin is a devout juicer and smoothie-drinker, and is also on her way to full on veganism. During my visit, we spent a lot of time talking about this way of life and its benefits, and she introduced me to a book called Crazy Sexy Diet by Kris Carr (published by Skirt!, 2011). I’ve purchased a copy since my return but unfortunately haven’t found the time to read it cover to cover yet. I have flipped through some of it though and feel smarter already!

The author was diagnosed with a rare and incurable form of cancer some years ago and decided to adopt a healthy lifestyle to help her deal with the condition. The focus of her diet (and here the word Diet refers to a lifetime commitment, not a two-week ritual) is plant-based and her motto is “Make juice not war.” It’s all about making greens your best friend.

Of course we’ve all heard that eating spinach is good (thanks, Popeye) but rarely are we actually explained why. Well, think back to 7th grade science. Remember something called chlorophyll? Chlorophyll is the molecule that makes plants green and Carr calls it liquid sunshine. Chlorophyll is what lets plants absorb sunlight and turn it energy. And just as it is good for plants, it is good for humans. Chlorophyll can heal and detoxify the blood. Specifically, it “increases red blood cell production and enhances the cells’ ability to carry oxygen. It strengthens the immune system, improves circulation, eases inflammation and counteracts harmful free radicals.” What this means is less joint/muscle pain, less colds and less skin imperfections. Sounds pretty good, eh? The author places a bigger emphasis on juicing as opposed to blending greens, as juice instantly alkalizes the blood while a smoothie takes a little time for the body to process. However, smoothies get to keep their fiber and that’s also very important.

I know this may be a shocker to some of you (I mean the pork buns, the Russian doughnuts, the stews!) but I actually don’t indulge as much as this blog may suggest. After all, I only document the memorable, document-worthy meals. And ever since learning of this book, I’ve been cutting down on things like meat and caffeine. But not forcefully – I don’t really miss them! I guess that’s because my body doesn’t need them as much as I previously thought and because I enjoy knowing that I’m paying closer attention to the things my body tells me. And I’ve been drinking smoothies every day! I highly doubt that my love for burgers, pulled pork and otherworldly New York pizzas will ever go away, but making small changes is actually a huge deal.

As much as I believe in the comforting power of poundcake, I now believe in the healing power of this lifestyle, too. I highly recommend that you too read this book, pay closer attention to your body and raise a green glass to your health. Here’s my favorite green creation so far.

(Yield: 1 cup)

Ingredients:

1 c baby arugula

1 handful of parsley

2 tbsp lemon juice

1 ripe kiwi, peeled and chopped

1/2 c water

Procedure: Place all ingredients into a blender and blend until smooth. Serve in a chilled glass.

Talking about green smoothies is just scratching the surface but when I’m finally done reading the book, I plan to share more of her advice with you

Curried sweet potato hash

Feb10

Ever since I had my first breakfast hash at brunch in District Commons, I realized that hash is one of the greatest things to ever happen to breakfast. Caramelized vegetables studded with bits of salty meat and topped with a runny egg – I mean, it’s completely irresistible.

This recipe is meat-less but it’s so flavorful that it doesn’t feel like anything’s missing. The way the sweetness of the sweet potatoes, carrots and onion mixes with the fragrance of curry is divine and unique, and I foresee myself returning to this flavor combination again and again in the future.

It is also important to point out that sweet potatoes are a power food. They are a low calorie food that is high in fiber and potassium, but most notably in Vitamin A, which acts as a powerful antioxidant and aids in preserving eyesight. They are very versatile so they’re easy to incorporate into any diet.

(Yield: 4 servings)

Ingredients:

2 tbsp extra virgin olive oil

2 medium sweet potatoes, cut into 3/4″ cubes

1 yellow onion, diced

1 portobello mushroom, diced

1 large carrot, diced

2 garlic cloves, minced

1 tsp yellow curry powder

1-2 (to taste) tsp red curry paste

Salt + pepper

1 tbsp chopped cilantro

1 tbsp Butter

4 eggs

Procedure: Heat a large skillet over medium heat and add oil. Add all vegetables and cook, stirring frequently, for about 10 min.

Then season with a generous pinch of salt and add garlic and curries. Stir and cook for a few more min, until potatoes are fork tender. Turn heat off, stir in cilantro, taste and re-season if necessary, and keep warm on the stove. Meanwhile, heat a griddle or skillet over medium-high heat. Melt butter on griddle. Gently break eggs onto griddle and season with salt and pepper. Cook until edges are browned and middle is set. Divide hash amongst four plates and top each one with an egg. Serve hot.

What is your favorite way to cook sweet potatoes?

Spiced refried beans

Jan7

I wish I could write a witty little intro blurb about this bean recipe – a sort of literary version of the Mad Men dancing-in-slow-motion Heinz beans (some of you must know what I’m talking about, right?) – but I cannot. Beans are beans, and they are not romantic. Beans are a utilitarian, cheap, peasant food. And like many other peasant foods, beans are versatile, nutritious and filling. Pinto beans, for instance, have 100 calories per one 1/2 cup serving, and they are high in fiber, protein and help decrease cholesterol. Although they’re not very dreamy, beans are definitely worth incorporating into your diet.

These beans can be a dip, topping or side dish.

Ingredients:

2 15 oz cans pinto beans, drained, rinsed

1 large onion, diced

2 garlic cloves, minced

1/2 c water

2 tbsp olive oil

1/2 tsp nutmeg

1 1/2 tsp chili powder

1/2 tsp paprika

1/3 cayenne pepper

Salt and freshly ground black pepper

Procedure: Pour half of the beans into a blender with water and puree. Set aside. Heat oil in large skillet over medium heat. Add onion and garlic with a pinch of salt and cook until softened, about 4 min. Add beans and bean puree along with spices and a pinch of salt and pepper, and cook, stirring frequently, for about 3 min – until beans are warmed through. (Add more water if thinner consistency is desired).

Taste and re-season if necessary. Serve hot.

What are your favorite ways to prepare beans?

Crispy breaded cauliflower

Oct17

Cauliflower is a hard vegetable to like, because let’s face it – it smells kind of funky. But, it’s very low in calories while being a great source of B-group vitamins, vitamin K, and one serving of it provides almost the full daily recommended dose of vitamin C. Cauliflower is a super food and if seasoned and cooked properly, it can be quite tasty and a nice addition into a boring vegetable repertoire. So learn to like it.

We have my mom to thank for this recipe.

(Yield: 6-8 servings)

Ingredients:

1 head of cauliflower

2 eggs

1/3 tsp salt + 1/3 tsp pepper

3/4 tsp garlic powder

About 1 c seasoned bread crumbs

Olive oil for frying

Grated Parmesan cheese and chopped parsley for garnish

Procedure: Trim cauliflower and slice into about ½”-thick pieces (there will be some odd-shaped pieces as well but they can come too!) Beat eggs with salt, pepper and garlic in a shallow dish and add cauliflower. Toss until coated evenly. Heat a large skillet over medium heat and add just enough oil to cover the bottom. Dredge cauliflower in bread crumbs and place into skillet. It should sizzle gently – if it is not, the oil is not hot enough yet. Cook 3-4 min per side, until golden brown, flipping once. Using tongs, transfer cooked cauliflower to platter covered with paper towels to drain. Sprinkle with cheese while hot, garnish with parsley just before serving. Cauliflower will need to be cooked in several batches.

How do you like to cook cauliflower?

Chick pea stew

Oct1

Chick peas, aka garbanzo beans, are one of my favorite ingredients to cook with. They are healthy (high in protein and fiber), tasty and, most importantly, versatile – they’re like the chicken of the legume world. I tend to use the canned variety because it’s a lot more convenient and time efficient than boiling the dried kind, but if you have the time and desire to cook your own, more power to you.

This recipe is vegetarian and vegan friendly.

(Yield: 4-6 servings)

Ingredients:

2 tbsp olive oil

1 small yellow onion, diced

2 garlic cloves, minced

2 vine tomatoes, chopped

½ tsp sugar

½ tsp cumin

2 15 oz cans chick peas, drained and rinsed

1 c packed baby spinach leaves

Salt + pepper

Procedure: Heat a high-sided skillet over medium heat and add olive oil. Add onion with a pinch of salt and cook until translucent, 3-4 min. Add garlic and cook for 60 secs. Add tomatoes, a pinch of salt and pepper, sugar and cumin. Stir, turn heat down to low, cover and cook for 10 min, stirring occasionally. Then add chick peas and spinach. Stir continuously to warm chick peas throughout and wilt the spinach. After spinach has wilted, about 2 min, turn heat off, taste and re-season if necessary. Serve hot over creamy grits or polenta, or with hunks of fresh bread.

If you are interested in more chick pea recipes, check out my falafel post as well as this chick pea and eggplant sauté.

Homemade blue cheese dressing

Sep12

I never buy bottled salad dressing. Ever. The ingredient labels tend to have a whole list of words that I can’t pronounce and that makes me cringe. Of course the same goes for many of the foods I eat everyday but I think what sets salad dressing apart is that it will eventually grace my romaine leaves, broccoli flourets and avocado cubes, which are meant to be super nutritious. But what good will that nutrition do if I drench in what I feel is most easily described as plastic?

The base of this dressing is buttermilk, which only has 120 calories per cup and a whole 9 g’s of protein. And although the cheese is high in fat, it also has 6 g’s of protein per serving.

(Yield: About 1 c of dressing)

Ingredients:

1/2 c crumbled blue cheese

1/3 c buttermilk

1 tbsp sour cream

1 tbsp mayo

1 tbsp white vinegar

1/2 tsp garlic powder

Salt and freshly ground black pepper

Procedure: Combine all ingredients in a bowl and whisk together. Season to taste with salt and pepper. Store in airtight container in fridge for up to one week.

What’s your favorite dressing recipe?

Pan-fried Brussels sprouts

Aug22

During a recent visit to the doctor, I was given a strange and unprecedented diagnosis that requires me to watch my diet for the next week or so. Basically, I was advised to avoid caffeine, chocolate, carbs, citrus, and tomatoes – oh, the horror! Between you and me, I believe I was misdiagnosed, but just in case I wasn’t, I’ll follow the doctor’s orders. As difficult as it is to avoid all the aforementioned items, health always comes first.

In light of this diagnosis, I decided to venture out into the world of unknown to me vegetables. I’ve eaten Brussels sprouts before but never cooked them at home. These mini cabbages are very high in Vitamin C and are in fact quite popular in Brussels. Also, it is said that they retain most of their nutrients whist roasting or sauteing, but lose them if boiled.

Note: Brussels sprouts are bitter when raw and when overcooked – make sure to taste them throughout the cooking process and turn the heat off at the right time. You will know when they are perfectly cooked when the inside is a little mushy and the outside is still crunchy.

(Yield: 4 servings)

Ingredients:

1 lb Brussels sprouts

2 tbsp olive oil

2 garlic cloves, crushed

1 tsp paprika

1/3 tsp yellow curry powder

Salt

Procedure: Rinse and drain sprouts. Trim white ends and peel off dark green outside leaves. Slice in half lengthwise. Place large skillet over medium heat and add olive oil. Add garlic, cook for 30 secs, and add sprouts. Season with paprika, curry and salt. Stir and allow to caramelize. Cook for about 12 min, stirring occasionally. Serve hot.

Smoothie addict

Mar27

This would appear to be a standard, average smoothie, but I assure you it is anything but! I’ve had it four times this week…which is slightly abnormal. There must be something divine about this flavor combo or proportions.

(Yield: 1 serving)

Ingredients:

2-3 ice cubes

6 oz low-fat milk

1 banana, chopped

2/3 c chopped pineapple

Place all ingredients into a blender and blend for 20-30 seconds, until smooth, and then “whip” for 5 more secs. Pour into a chilled glass. Swoon.

Sasha’s guide to guilt-free snacking!

Feb7

I’m sure I speak on the behalf of us all when I say that I’ve let myself be seduced by the vending machine one too many times…the chocolate items are what usually get me. Well no more! I’ve compiled a list of healthy, delicious snacks that can be eaten at home or on the go, throughout the day/between meals.

The perfect snack has some carbohydrates to provide energy, and plenty of protein, which keeps you full (and builds muscles!) Most of these snacks fill the criteria.

Hummus and carrots: Chick peas provide protein, iron and fiber. Carrots also have fiber, and vitamin A, which prevents the loss of eye sight. A good serving size for this is one medium carrot and about 2 tbsp of hummus.
Pears and organic almond butter: Almond butter provides heart-healthy fats and protein, while pears are high in potassium and fiber (most of which is in the skin, so don’t peel it!) Serving size: 2 tbsp butter, one pear.
Apples and organic peanut butter: Peanut butter has a decent amount of protein (and it’s also very yummy!) and apples are high in vitamin B. Serving size: 2 tbsp butter, one apple.
Cheese and grapes: cheese has calcium and protein but also a lot of fat, so eat it moderately. Grapes have vitamin C. Serving size: cheese- about half the size of the palm of your hand, grapes- about 3/4 of a cup.
Roasted nuts and dried fruits: As previously stated, nuts are high in protein, but also have a lot of fat. One serving of nuts is the amount you can hold in one hand. Dehydrated fruits provide carbohydrates and fiber. I recommend mangoes, apricots and cranberries.
Greek yogurt and berries: Greek yogurt is higher in protein than the regular kind and berries (esp. the dark ones, like blueberries and blackberries) have a lot of antioxidants, which aid the immune system and help keep you looking young and fresh. Serving size: 6 oz yogurt and as many berries as you find necessary.