Healthy quick hummus

Have you ever wondered why you spend money on hummus when it is so easy to make it yourself?  Maybe it is just me.

I love hummus and have been known to mix it into many dishes to add flavor.   Hummus is also a healthy alternative to fatty, processed dips.  Hummus with  chips for the game will reduce the amount of saturated fat you consume during the night.    Even better...cut whole wheat pita bread into squares, brush it with a touch of oil and bake them!  Much healthier and way more filling!

I chose to make a black bean hummus today because it is something different and the color is a bit more exciting!  You will still get a great snack food filled with fiber, protein, iron, Vitamin B1 and antioxidants (does you onion dip have all that??).

I used dried black beans.  Trust me, you are saving yourself tons of excess sodium intake by using dried beans.  All you have to do is let them soak over night or even just for a few hours and then boil until tender.  Plan ahead!

Here is the quick and easy recipe:

Black Bean Hummus

1/2 dried black beans (Baer's Best; Hamilton MA)
1tbsp sesame oil
2 cloves of garlic (RI) (this makes it very garlicy..i love it, you may not.  Use your best judgment!)
1/2 fresh lemon
dash of sea salt

After you cooked the beans, put them in the food processor with oil, lemon juice and chopped garlic.  Grind until you have a creamy texture.  You can chill and eat later or eat right away!

Enjoy!

~L

Friday Veg Mix

After a busy week at work and the nonstop snow fall, I was happy to get home on Friday and plant myself on the couch.  Cooking was not on the top of my things to do, but a girl got to eat.  I peeked in the fridge to see what can be put together.  I was slightly inspired by an item I had seen the night before on a menu.  It was called "carb free" fettucini.  A shiver ran down my spine at the thought of this awful craze making a come back.  Remember when everyone was skipping the bread but ordering extra bacon?  Ugh..those were some scary times. 

Anyway, it turns out the name was awful, but the concept was rather good.  Instead of pasta, they had zucchini "fettucini" strips and topped them with vegetables.  I passed on the dish (mainly because I was annoyed with the name!), but a friend went for it.  She enjoyed it but thought it was too oily.  So, not being in the mood to cook or for anything super heavy, I decided to try this item local style and not carb free.  I could not handle it being carb free, so I added black beans... 

Ingredients:

1/4 black beans (dry)

2 garlic cloves (chopped)

2-3 scallions (chopped)

sage (4-5 dried leaves or 1 tbsp)

1 med. zucchini (sliced length wise)

1 portobello mushroom (sliced length wise)

2 oz spinach 

1 tbsp olive oil

3 tbsp low sodium vegetable broth

salt and pepper

Start by boiling the beans until tender.  Yes, you can use canned ones to avoid this part..but dried has far less sodium!

In a nonstick stir fry pan add a tbsp of the veg broth.  Add the chopped scallions and garlic and saute briefly.  Add the sage, mushroom and zucchini.  Cook until slightly tender (3-5 mins).  Add spinach and the 2 additional tbsps of broth.  Cook all together until the spinach is just wilted (2-3 mins).  Keep stirring the vegetables to prevent them from sticking to the pan.   Add the oil, salt and pepper.  Mix together to blend flavors and remove from heat. 

For an off the cuff recipe it was very tasty and satisfying!  It was very low in calories, but extremely nutrient dense.  This is very key in building a meal if you are trying to lose or maintain weight!

Stay happy and healthy!

~L 

Spinach Spaghetti with Roasted Root Vegetables

It is a chilly day here in the Boston area.  You know you are a true New Englander when you hit the pavement for  a morning run and find the 17 degree weather "refreshing".  As nice as the run was, it is a day like today that makes me feel like we will be buried in snow until the end of time and Summer will never reappear.   I miss the relaxed, lazy days of Summer.   Riding my bike, not having to pile on 12 layers before leaving the house, and eating outdoors while people watching. Alas, instead of counting the days until June (134), I will focus on the positives of the Winter months.  Sitting in the local cafe drinking hot cocoa with a good friend,  comfy sweats, enjoying the wonderment of snow falling while forgetting briefly the grief it later causes, and hearty root vegetables that are now easily accessible with the start of the Winter Farmers Market.   Tonight's dinner was created based on the veggies bought at the market Saturday.    

Dave's Fresh Pasta in Somerville has a rather tasty spinach pasta and it was crying out to be topped with roasted vegetables.  As usual, I not only focused on taste but color.  The rich vibrant color combination makes the dish all the more enticing...

Ingredients:  

1 lrg turnip cubbed

4-5 carrots chopped

1 tbsp olive oil

1tsp olive oil

1 med onion

sage leaves

2 tbsp mirin

1/2 lb spinach spaghetti

sea salt

Toss the tunip and carrots in the oil and some salt.  Place in pan and roast on 350 for about 40 minutes or until tender and a slightly browned.

I sauteed the onion on the stove top because they would not cook at the same rate as the veggies in the oven.  I sauteed with a tsp of oil and save leaves.  

If you have fresh pasta, it will only take 3-5 minutes to cook so save it to the end.  Remember to salt the water while boiling and then add the pasta..salty water makes for a perfect pasta.  If it is not fresh, try to time it to be ready with everything else.

When the veggies were done roasting, I tossed them in the pan with the onions and added the pasta.  Add the mirin and toss together on a low heat to meld the flavors.     I added a  bit more salt and pepper to top it off.  

With the Winter here for awhile, it is fun to create a new spin on something that can be rather dull.   I loved eating all the colorful fresh vegetables and the mirin added a hint of sweetness to the dish that gave it a unique flavor.   Hearty and healthy...looking forward to eating the rest for lunch tomorrow..

Mushroom and Kale Risotto

Sometimes I have a vision for a dish and I can only hope that it taste as good as my imagination leads me to believe. I have been happily satisfied in this early start to 2011 and last night's dinner continued the trend! 

You know I love those one dish meals and risotto is one of my favorites!  Risotto is the style in which you prepare rice, not the type of rice you use..although arborio has become synonymous with the term.   So, I had this thought of making a risotto without using the typical Arborio, but instead, pearl barley.  Barley is a more hearty grain containing more fiber and iron than any rice. It took a bit longer to cook, but sometimes good things are worth the wait. My favorite addition to a risotto are mushrooms because they add the perfect amount of flavor and texture. Unfortunately, the combination of the barley and mushrooms leaves the dish looking rather brown and boring. What goes well with brown? Green!  In walks the kale. If you add it in at the very end of the cooking process, it maintains the crunch that finishes off the dish perfectly.   

The dish is extremely satisfying and, although it take a while too cook, it is not at all difficult.  

Mushroom and Kale Risotto
2 sm-Shallots  (MA)
2 Tbsp-100% Italian Exra Virgin Olive Oil

1tsp-dried sage (still from the yard!)

1tsp- thyme

1tsp-caraway seed

1 c dry- Pearl Barley

1/2 cup- white wine

7.5 cups of water 

1/2 cup vegetable broth

6-7 med - Crimini Mushrooms, Raw
2 cup chopped-Fresh Kale 

grated cheese (optional)

To start, add the water and vegetable broth to a medium pot and bring to a simmer.  In a small pot, do the same to the wine.  You do not want to shock the barley with cold liquids.

Add 2 tbsp of oil to a large pan.  Saute onions and seasonings on a medium heat.  Once they brown, remove with a slotted spoon and set aside.  Leave the oil behind and add the barley.  Coat with the oil and cook until toasted (5-6 minutes).  Add in wine and seasonings.  Cook over medium heat until wine is absorbed.  Begin ladling in water/broth mixture one ladle at a time.  Continue adding liquid as it is absorbed by the grain.  Stir regularly so that it does not stick.  This took about 40 minutes.  

Just as the grain was a step before al dante, add the mushrooms and continue to let it simmer while adding the liquid.  Before adding the last ladle of liquid, add in kale.  Let it all simmer together until most of the liquid is gone.  At this point you can grate cheese on top if you choose (I did not).  Remove from heat and let sit covered for 2-3 minutes.  

Loved it.    The green really added the color to make this a more visually pleasing dish..as well many wonderful nutrients.

Not only was this a terrific dinner, it was a magnificent lunch...even seemed to make eating it over my work computer less painful..

Stay happy and healthy

~L

Vegan Chili

With the holiday season finally over, I am back to my usual cooking Sundays. I could not be happier! I missed creating my own menu and enjoying the reward of the meals. The second meal for today was a large pot of vegan chili that will serve for at least 3 to 4 meals. Perfect for what will be my first full week of work in a month! Between that and the leftover Mac and Cheese from yesterday, I am set for lunch for most of the week.  Remember, preparation is what separates someone who is able to maintain a healthy diet and someone who cannot.  If you can easily grab a container of a healthy meal that you prepared from the refrigerator,  it will lessen the temptation of going out for lunch and making the wrong choice. A new year often brings on an old resolution...let this be the year you keep it.

I am here to help you out. 

Tonight I prepared a hearty, meatless chili.  I love chili because it is extremely filling without being very high in calories.  It is also filled with great ingredients that are nutrient dense.  Iron, fiber, protein and lycopene are all present in this dish.  Also present is a bit-o-chocolate.   I used Guajillo Chili chocolate from Taza. It is the only Taza chocolates I have been hesitant to consume.   I knew I would one day buy it and use it for a chili..and today was that day.  I was fairly confident it would work.  Luckily, I was reassured last week when a friend mentioned she used their CaoCao Puro in her chili. 

The good news is that it worked. The even better news is that I did not like it straight up, so I will not finish the pack! I will have more to make this dish again. The chocolate was not over powering at all.  It added a nice creamy texture and an amazing aroma.

Ingredients:
1 cup Dry Red Kidney Beans (MA)
1 cup Dry Black Beans (MA)
1 cup Dry Chick Peas 

1 small Shallot (MA)

1 Raw Green Bell Peppers

12 oz Diced tomatoes (NH, I used my fresh jarred ones from the summer..yum!)

1 tbsp Chili Powder

1tsp paprika

1tsp cayenne

1 tsp coriander

1 cup reserved bean water

1/2 cup vegetable broth

1/2- 3/4 of 1 disc Taza Chocolate - Guajillo Chili Chocolate (2 disc per pk, Somerville MA)

I soaked three types of beans for about 2 hours. I then boiled them in a large stock pot. I cooked until they were just under done. I removed them from the heat and strained them in a strainer, reserving the water that was left in a bowl (1 cup). I used the same pot to prepare the chili. Added ~1tsp of olive oil and 1 small onion. Sauteed that for a few minutes and then added the spices (chili, paprika, cayenne and coriander) and mixed with the onion. Ad the beans, tomato, and green pepper and combine with spices. Add the reserved water and the vegetable broth. Lower heat and let simmer. Add in of Taza chocolate a bit of a time. Taste as you go until you have the flavor you like. I would not use more than 3/4 of one disk. 

I let the whole pot simmer for about 20 minutes so the flavors would blend.  I knew it was going to be good when my eyes were watering in the next room...even though there was a lid on the pot!  You can see in the photo that the chocolate also gave the chili a rich chocolate color and a wonderful flavor.   

I hope you enjoy this dish as much as I did.  While you are at Taza chocolate, I highly recommend buying some of their other products...they never disappoint!.

~L

Stuffed Portobello

My apartment still has the amazing aroma of caramelized shallots and I could not wait to share this creation I just inhaled for lunch.   It has mushroom, it has shallots and it has goat cheese..it was perfect.  My only mistake was making just one..

Simple and easy.  It is great a small lunch or paired as your side with some brown rice or risotto.

1 portobello mushroom (from PA)
1 tbsp balsamic vinegar
1 oz goat cheese (VT)
2 tsp local honey (MA)
1 sm shallot (MA)
1 tsp olive oil
~1 oz of greens (I used local asian greens that were similar to bok choy, but any will work!)
1 tbsp chopped walnuts
sage (dried or fresh/there is was still some living in the back yard so I grabbed it)
sea salt and pepper

First, clean the mushroom and de-stem.  Pour the balsamic inside the cap and bake it at 350 for about 20 minutes.  I just wait until I start to smell the yummy mushroomness of it and I know it is done.  Never underestimate the power of your nose.  When it was done there was some liquid in the cap, just dump it out.

Heat oil in a pan on med heat.  Add shallots and toss with oil.  Let cook for a few minutes and then add 1 tsp of honey to help with the caramelizing.  This should only take about 15 minutes since it is just a small shallot.

Boil a pot of water.  Add the greens for 1-2 minutes for a quick blanche and then remove and add to a bowl of very cold/ice water for another minute.  This helps to maintain the freshness of the vegetable and keeps the nutrients in the veg.  I patted it down with a paper towel to dry it up a bit and added salt and pepper.

Combine the goat cheese, walnuts, 1 tsp of honey and sage.

Once everything is done..you start to build.

First: Stuff cap with cheese mixture

Second: Add onions

Finally: top with fresh greens...look at the amazing color they have!

A few simple steps and you will have a mouth full of sweet, savory and crunchy delightfulness.   It is also a healthy meal/side!

Try it..trust me you will love it..

~L

Baked Mac and Cheese

Happy New Year readers!   It is a good time to reflect on the past and look towards the future.   

What better of a meal to be the first of the new year than one that looks to the past but has an slightly updated twist?  Mac & Cheese is a classic comfort food that was very absent from my life.  Italians eat baked ziti with tomato sauce and mozzarella.  As wonderful as that dish is, I have always longed for that orangey, gooey mac.  Why haven't I done this?  Because the thought of powdered cheese from a box is completely unappealing, even though it is the only image I have of traditional mac and cheese.  Same with any type of jarred melted cheeze product thrown on pasta.   Of course, I could have bought tons of fresh cheddar cheese and cream to make a rich homemade mac, but all of the calories were too overwhelming.  I basically gave up on the idea for many years, until recently.

Out for dinner over the holidays, I ordered mac and cheese at Lord Hobo's in Cambridge.  It was tasty, but it was just rigatoni pasta with some melted white cheese...not the look I wanted in my first attempt of eating mac and cheese.  The dish did inspire me to try and figure out how to get a fresh, fairly healthy and local mac and cheese.  I searched the web and the first recipe that came up was from the Food Network. A four cheese mac bake.  I click and I see the secret ingredient is butternut squash..hey that is orange!  I then saw that she used frozen butternut squash and lost respect for the chef.  I took the squash idea and ran.   So how to do this in a healthy and vegetarian way..meaning no hard cheeses that uses animal rennet?  Well, first you only use 2 cheeses to make things easier.  I chose VT Creamery Goat Cheese and VT Monterey Jack (made with vegetable rennet..read the labels!).  Local butternut squash, easily found at Whole Foods.  Instead of the traditional white elbows, I use whole wheat.  Seasoning was simple mustard seed, paprika and a bit of saffron (not too much!).  For the crumb topping, I had some sliced Iggy's whole wheat sourdough bread.  I toasted and ground it up in my food processor.  Added a teaspoon of olive oil and done.  

Looking to be one of those people that sneak a vegetable into your kids/husbands/partners meal?  Well here you go...

Mac and Cheese

Serves 2 
1 oz   Vermont Creamery - Goat Cheese Classic Chevre
1 oz   Vermont - Monterey Jack Cheese,
1 cup pureed- Butternut Squash--Fresh

1/4 cup (dry) Whole Wheat Elbow Macaroni
3 oz (half single container) Chobani - Greek Plain Non-Fat Yogurt
1 tsp Mustard Seed Yellow

pinch of Saffron (optional)

1/2 tsp Paprika

salt and pepper

bread crumbs

1tsp olive oil

Preheat oven to 375 degrees

Peel and cube the butternut squash.  Put in steamer and let cook.  If you chose to use frozen pureed squash..I will not judge.  Put it in a pan or microwave to defrost and move to the next step.

Measure out all the other ingredients so they are ready to be added.  You can mix the seasonings together in one dish and cheeses in another.

Boil water and cook pasta until al dante.  Don't over cook since you will bake it after.

Puree butternut squash and add to large cooking pan.   Bring to a simmer and add yogurt.  Stir in until well mixed.  Add in cheeses and seasonings.  Remove from heat and stir until well blended.  Drain and add pasta.  Mix and place in casserole dish. Sprinkle bread crumbs on top and bake for 15-20 minutes.

Orangey color? check
Creamy? check
Gooey? little bit!
Healthy? oh yeah!

Plus there was a crunch from the crumbs and a sweetness from the squash.   I really loved my dinner tonight.  I added a side of roasted broccoli and it was wonderful.

Hope you all can take this and make something delicious!

Stay happy and healthy!

~L