New Snack Food Finds!

It has been a while since I've posted, but I wanted to share a couple tasty, nutritious snack food finds with you! In addition to naturally delicious fruits and vegetables, these help keep you energized and satisfy those midday cravings:

Dreaming Cow Creamery Yogurt
 
This Dreaming Cow is a nice break from the Greek yogurt we've been stuck on for years! I love that the yogurt comes from responsibly raised, grass-fed cows and that they've created whole fat, tasty flavors (like Honey Pear and Maple Ginger!) with minimal added sugar. I was able to pick some up on sale for $1.29 per container. With just ~120 calories per container, it's perfect paired with a piece of fruit for snack or would make a great yogurt parfait base at breakfast.

Perfect Bar

I'm always "researching" (tasting) the perfect meal/snack bar, and I'm totally turned off by those varieties that have lots of weird ingredients and taste like sweetener + protein-powder. While I love the natural ingredients in Kind Bars and Larabars, I recently stumbled upon these Perfect Bars and was quite pleased! With natural ingredients and enough protein to fill you up, they make the Perfect (see what I did there?) meal replacement. For the right sized snack, go with a Lite or the Mini.

Kabocha Blue Cheese Quesadillas

These vegetarian quesadillas make a seasonal, tasty appetizer or hearty meal. They have the flavors of autumn, without using the same old ingredients and spices. You could also replace the kabocha with pumpkin, which you may have lying around after Thanksgiving!

The Nutrition Rundown: Kabocha, like other orange vegetables, packs tons of vitamin A, which means that one of these quesadillas gives you over a third of your daily needs of that powerful antioxidant. Using whole grain tortillas in place of regular, refined flour tortillas packs in more fiber- pairing this quesadilla with a side salad is sure to fill you up! 

 Kabocha and Blue Cheese Quesadillas

Makes 4 large quesadillas 

Serves 4 meal portions or ~8 appetizer portions

Ingredients

½ medium Kabocha squash, halved and seeds scooped out (or about 1.5 cup mashed kabocha or pumpkin)

2 oz blue cheese (or goat cheese)- I used Humboldt Fog

1 clove garlic, minced

1 large leek, cleaned and sliced

1 red onion, sliced

Salt and pepper

4 large whole grain tortillas 

~3 Tbs oil, divided

1.  Preheat oven to 350 degrees. In shallow glass baking dish, pour ½ cup water. Place squash flesh side down in pan and bake for about 40 minutes, or until orange flesh is fork tender. Remove from oven and allow to cool. 
2. Scoop squash from skin and place in medium mixing bowl. Add cheese and mash to combine. Season with salt and pepper. 
3. Over medium heat, saute garlic, onions and leeks in ~1/2 Tbs oil. Season with salt and pepper.
4. Spread kabocha mixture evenly across tortillas. Top with leek mixture. Fold tortillas in half. 
5. Heat 1/2 Tbs oil in large skillet over medium heat. Pan fry 1 quesadilla in skillet for about 2-3 minutes, flip quesadilla and fry until both sides are golden crisp. Repeat with remaining quesadillas.  

Overnight Oats

Making sure you eat breakfast is a lot easier with prep work the night before. You may have seen recipes all over the internet by now, and there's a reason. Overnight oats refers to softening the oats by soaking them for a few hours (or overnight, get it?), so there's no need for cooking. I've included a "base" recipe, and then a few of my favorite combinations of add-ins. I love how easy this recipe is for using what you've got on hand and for using seasonal flavors. A bowl of this hearty, healthy, delicious breakfast will leave you satisfied until lunchtime! 

The Nutrition Rundown: The type of fiber found in oats, known as "soluble fiber", keeps your heart healthy by helping to lower LDL ("bad") cholesterol. That same fiber also helps you feel full and satisfied! Chia seeds add omega-3 fats, and, of course, nothing beats a serving of fruit at breakfast for a vitamin boost!

Overnight Oats

Makes 2 Servings

The Base

1 cup rolled oats

Nutrition Facts based on
Base + 1/2 cup fruit

1 Tablespoon chia seeds (found at many supermarkets and most healthfood stores)

1 Tablespoon almond butter or cashew butter

1 cup milk of choice (I use unsweetened soy milk, and that's what the nutrition facts are based on)

The Mix-Ins

1 mashed banana + 1/2 teaspoon cinnamon

1/2 cup blueberries + 1/4 teaspoon vanilla extract

1/2 cup strawberries + 2 Tablespoons peanut butter (substitute it for the almond butter in base recipe)

1/4 cup chopped apple + 1/4 cup pumpkin puree + 1/4 teaspoon cinnamon + 1/8 teaspoon nutmeg

Directions

Mix all ingredients in a medium bowl. Cover bowl and refrigerate 4 hours or overnight. Serve! (Tip: If you put chopped nuts in your concoction, then add them in the morning of eating...don't leave them overnight to soak). 

Re-Purposing: Mustard Bottle Salad Dressing

Making your own salad dressing can seem pretty daunting. But opting to do-it-yourself saves you from the excess sodium and preservatives often dumped into bottled salad dressing (and it saves you some cash!). A mustard bottle on its "last legs" is the perfect container for mixing up and storing your new concoction. Mustard serves as a natural emulsifier, which helps keep the oil from separating too quickly. With no measuring and just a few ingredients, this "project" takes almost as little time and effort as opening up the bottled kind!

How to: 

1 almost-empty bottle or jar of mustard (type is up to you!) 

+ 2 parts acid (vinegar or lemon juice) 

+ 1 part olive oil 

+ herbs/spices (optional) 

+ pinch of sweetness (also optional, but honey, sugar, fruit juice all work well)

Give it a shake and pour it on! 

Here are a few of my favorite varieties:

• Dijon mustard with lemon juice + olive oil + garlic + honey poured over herb salad;
• Brown mustard with apple cider vinegar + olive oil + celery seed + pinch of sugar (great for cole slaw!)
• Dijon mustard with balsamic vinegar + olive oil + chopped fresh basil on spinach and strawberry salad.

Quick Dinner: Lemon Ricotta Arugula Pasta

It sure has been a while since I've posted a new recipe! That doesn't mean it's been quiet around here. I've been enjoying the summer and, along with it, quick, simple summer recipes. I love this few-ingredient dish, with whole grain pasta, with fresh summer flavors and minimal effort...perfect for lunch or dinner on your busiest of days. Scale this recipe up or down whether you're cooking for 1 or many.

The Nutrition Rundown: At under 400 calories per serving, this fiber-rich, creamy-textured whole grain pasta dish won't leave you overly full like other rich pasta dishes. Adding in bunches of arugula (feel free to add more veggies, too!) boosts fiber and vitamin content, leaving you satisfied and nourished without the usual post-pasta food coma.

 Lemon Ricotta Arugula Pasta

Serves 4

Ingredients

8oz whole grain pasta 

1/2 cup part-skim ricotta

1 Lemon, juice and zest

Pinch of salt and pepper

Red pepper flakes (optional)

2 Tablespoons olive oil

2 cups fresh arugula

Directions

1. Cook pasta according to package instructions. 
2. In a large bowl, whisk together ricotta, lemon juice and zest, spices, and olive oil until combined. Add arugula and toss to coat. 
3. Drain cooked pasta. Toss into arugula mixture. Serve warm or chilled. 

Fresh Pick of the Week: Kohlrabi

This root vegetable with edible leaves is at the beginning of its season, which runs from summer until early fall. After removing the tough outer skin, the edible root can be consumed raw or cooked, and is crisp and refreshing! Try it sliced with dip, chopped into slaw, or roasted (see below!). Kohlrabi root is rich in fiber, potassium, and B6. And don't forget about those greens! Get a hefty dose of vitamin K (important for blood and bone health) from the greens, which you can use like you would would kale, chard, or spinach.

Need more convincing? Try this simply Roasted Kohlrabi and Fennel. Eat it as is, or toss it, like I did, with greens, apple slices, and toasted almonds to make a hearty salad.

Roasted Kohlrabi and Fennel

Ingredients
1 kohlrabi root
1 fennel root
2 Tbs safflower oil
1/4 tsp salt
1/2 tsp freshly ground black pepper

Directions

1. Preheat oven to 425 degrees. 
2. Using vegetable peeler, remove outer skin of kohlrabi. Slice into crescents and set aside on large, rimmed baking sheet. 
3. Remove top of fennel. Slice fennel bulb into quarters, and cut out tough inner core. Slice fennel into 1/2" pieces and place on baking sheet with kohlrabi. 
4. Toss vegetables in oil, salt, and pepper. Roast for 25 minutes, tossing halfway through cooking, until vegetable edges are golden brown and soft to bite. Serve warm, or toss into salad. 

Cauliflower "Mac" & Cheese with Truffle Oil

 I love reinventing classic comfort foods into healthier alternatives. This vegetable-rich take on Mac & Cheese leaves out the refined, white pasta in favor of complex-carbs, higher fiber content, and more vitamins. Because of its white color and relatively neutral flavor, cauliflower is a great alternative for starchier dishes. Cauliflower "Mac" & Cheese (and who ever complained about truffle oil?) is a great main dish or could serve more guests as a side. I served it as a Meatless Monday dinner entree, alongside some fresh whole grain bread.

The Nutrition Rundown: Replacing low-nutrient, refined white pasta with cauliflower gives this dish tasty, heart-disease reducing benefits. Bulking up the creamy sauce with white bean puree helps cut back on saturated fat (another heart-health hooray!). The beans also add protein and soluble fiber, which make it a more filling and complete meal.

Cauliflower “Mac” and Cheese with Truffle Oil

Serves 6

Ingredients

2 Tablespoons cooking oil, divided (I used coconut oil)

1 head cauliflower, chopped

1 15 oz can white kidney beans (no salt added), drained and rinsed

4 cloves garlic

1 cup shredded cheese (I used ½ extra-sharp, grass-fed cheddar and ½ Gruyere)

¼ cup milk (I used 2%)

¼ cup crème fraiche (you can substitute sour cream or plain yogurt)

½ onion, diced

¼ cup fresh oregano, chopped

¼ cup fresh parsley, chopped

1-2 Tablespoons truffle oil (optional)

Salt and pepper

Directions

1.  Preheat oven to 350 degrees. Using ~2 teaspoons of cooking oil, grease 9x13” baking dish.
2. Fill large pot with salted water and bring to a boil. Add cauliflower and cook until tender,  ~5 minutes. Drain and set aside cauliflower and pan for later use. (You could also steam the cauliflower or use frozen and steam in microwave).
3. In food processor, make sauce by combining white beans, garlic, cheese, crème fraiche, milk, salt and pepper. Pulse until creamy and set aside.
4.  Preheat remaining cooking oil to large pot over medium-high heat. Add onion and cook, stirring often, until translucent. Add cauliflower and toss to combine. Cook ~2-3 minutes until cauliflower begins to brown. Add sauce and herbs and stir to combine. Turn off heat, and add truffle oil if using as well as additional salt and pepper to taste.
5. Pour mixture into prepared dish. Bake for ~20-25 minutes, until top is golden brown. Remove from oven, and allow to cool slightly and set for ~5 minutes before serving warm. 

All-Natural No-Bake Brownies

When shopping at the supermarket, "all-natural" doesn't necessarily mean healthy. But these brownies are fudgy, delicious, and full of truly natural and healthful ingredients. Packed with nuts and fruit, they taste good enough for dessert, and will nourish you well enough to be a balanced breakfast. You can whip up a batch in about 10 minutes, plus a little extra time for chilling, so no excuses not to indulge in these chocolaty treats!

The Nutrition Rundown: Bananas and dates replace the usual refined sugar and add potassium, an important electrolyte, which blunts the rise of blood pressure when you have too much salt and helps regulate the body's fluid status. Nuts and fruit will give you lasting energy instead of the typical post-pastry crash.

All-Natural No-Bake Brownies with Peanut Butter Frosting

(Gluten-Free, Dairy-Free)

Makes 20 Brownies

Ingredients for Brownies
10 oz pecans
1 cup shredded, unsweetened coconut
3/4 cup unsweetened cocoa powder
2 ripe bananas
1 cup dates

Directions for Brownies

1. Pulse pecans, coconut, and coco powder in food processor until it resembles coarse meal. Add bananas and dates and continue to pulse until well combines (you may need to remove lid and stir ingredients occasionally). 
2. Press brownie mix into 9x13" pan. 

Ingredients for Frosting

1/4 cup organic, natural peanut butter

2 Tablespoons unsweetened cocoa powder

1 Tablespoon coconut oil

1 Tablespoon honey

1 teaspoon cinnamon

Directions for Frosting

1. Blend all ingredients in food processor until well combined. 
2. Using rubber spatula, cover brownies in peanut butter topping. 
3. Cover and chill brownies in refrigerator at least 1 hour before serving. Store, covered, in refrigerator up to 1 week. 

Beet Gratin

Beets and their greens combine with rich cheese in this NY Times-inspired dish. This recipe could easily be used as a template for other vegetable gratins, which make decadent, vegetarian main dishes. 

The Nutrition Rundown: Beets and their greens are full of vitamins and minerals, including folate, a critical B vitamin helping to reduce risk of heart disease and to prevent birth defects for women of child-bearing age. This dish is also packed with filling-fiber. 

Beet Gratin

Serves 4

Ingredients

2 bunches of beets (red or golden) and their greens

2 Tablespoons olive oil, divided

1 onion, chopped

2 cloves garlic, sliced

3 eggs, beaten

1/2 cup shredded cheese (I used Gruyere and semi-hard Toma)

1/2 tsp nutmeg

Salt and pepper

Directions

1. Preheat oven to 425 degrees. Clean and dice beets. Toss beets in 2 Tablespoons olive oil, salt and pepper. Place on baking sheet and roast for 20 minutes. Remove from oven and set aside to cool. Reduce heat of oven to 375 degrees. 
2. Clean and slice greens. Preheat 1 Tbs olive oil in medium skillet over medium-high heat. Saute onions and garlic with salt and pepper for 1-2 minutes. Add greens with their rinsing liquid. Cover with lid and cook ~3-5 minutes to steam greens. Turn off heat an allow to cool. 
3. In large bowl, whisk together eggs, cheese, nutmeg, salt and pepper.  Pour in beets and greens and stir to combine.
4. Grease 9x13" baking pan and pour in beet mixture. Bake in preheated 375 degree oven for ~25 minutes until set. Place under broiler additional 2-3 minutes to brown cheese. Serve warm. 

Chipotle Tomatillo Guacamole

Happy Super Bowl Sunday! This smokey, spicy guacamole is the perfect addition to your Super Bowl spread. The tomatillo gives this dip a citrusy crunch, while chipotle chilis add smokey flavor. The chilis in adobo add sodium to this dip, so don't add any additional salt--with all the flavor of the chilis and sauce, you won't need it! Serve with whole grain tortilla chips (check the ingredients label for "whole corn") and some veggies for dipping.

The Nutrition Rundown: Avocados are full of healthy, mono- and poly-unsaturated fats and vitamins that make them an anti-inflammatory food. Because of all this healthy fat, they are high in calories; using tomatillos and chili peppers in this guacamole cuts back on the calories per dip for any calorie-conscious Super Bowl party goers!

Chipotle Tomatillo Guacamole

Serves 8-10

Ingredients

1 large avocado (or 2 small)

1 can (7oz) Chipotle Peppers in Adobo Sauce (found in the Mexican grocery aisle) 

2 Tomatillos

Black pepper

Juice of 1 lime

1/4 cup chopped cilantro (optional)

Directions

1. Remove skin and pit of avocado(s). Dice into medium bowl. 
2. Take chilis from can. There will be sauce on the chilis, but you may discard the excess sauce. Chop chilis and place in bowl with avocado. Remove skins of tomatillo, dice into bowl. 
3. Add pepper and lime juice. Garnish with cilantro if using and serve! 

Caramelized Brussels Sprouts with Chickpeas, Cherries and Feta

I often cook with a lot of herbs and spices. Tonight, I opted to keep the flavors simple, allowing the natural flavors of the vegetables and fruit to shine through. The unorthodox addition of cherries was inspired by a recent online publication I did on Cooking with Fruit for Verily Magazine. I served this tasty vegetarian dish as our main fare, accompanied by some baked sweet potato "fries." Going meatless a few meals (or days) each week helps reduce risk of heart disease, expands your palate, and helps the environment. 

The Nutrition Rundown: Brussels sprouts and chickpeas together will give you lasting energy from complex carbohydrates. This dish is also packed with vitamins and lots of filling fiber. 

Caramelized Brussels Sprouts with Chickpeas, Cherries and Feta

Serves 6

Ingredients

1 large onion, sliced 

4 cups Brussels Sprouts, rinsed & drained (not dried), ends removed (cut large ones in half)

4 cloves garlic, smashed

2 Tablespoons olive oil

3 Tablespoons dried, unsweetened cherries

1 cup dried chickpeas, soaked overnight and drained (or 1 can chickpeas, rinsed and drained)

2 Tablespoons olive oil

Juice of 1 lemon

1 ounce feta, crumbled

Salt and pepper

Directions

1. Prepare vegetables. Add oil to large, heavy skillet. Preheat on medium heat. 
2. Add onions, dash of salt and pepper. Cook, stirring frequently, about 2 minutes or until onions are translucent and fragrant. 
3. Add garlic, Brussels sprouts with their remaining rinsing liquid, and another dash of salt and pepper. Cover and cook about 5 minutes. Remove lid, stir, and add cherries and chickpeas. Add additional 1/4 cup water to cover bottom of pan if Brussels sprouts or onions are browning too quickly. Cover again and cook another 10 minutes, removing lid periodically to stir. 
4. Remove lid. Stir in lemon juice. Cook additional 2-5 minutes. Brussels sprouts should be browning and soft to bite. 
5. Sprinkle feta over the top of dish before serving. 

Mediterranean-style Spaghetti Squash

This recipe uses spaghetti squash in place of pasta for a lighter dish that will satisfy your pasta craving. It incorporates some of my favorite flavors, lemon, oregano, and olive, making it reminiscent of Greek cuisine. It's fast enough to be a quick weeknight meal. Remember to go easy with the salt shaker when making this as both feta and olives add great flavor and their own salt. I enjoyed it warm, though it would make a great cold salad for lunch or a potluck. Enjoy!

Mediterranean-style Spaghetti Squash

Makes 4 entree-sized portions

1 baked spaghetti squash

2oz feta, chopped or crumbled

1/4 cup kalamata olives, pitted and chopped

1 cup fresh basil, chopped

Juice of 1 lemon

2 tsp dried oregano 

2 Tbs olive oil

Salt and pepper

1. Allow baked squash to cool to room temperature. Using fork or spoon, scoop spaghetti squash strands from skin into a bowl. Discard skins.
2. Toss spaghetti squash with feta, olives, and basil. 
3. In separate bowl, mix lemon, oregano, olive oil, salt and pepper. Pour dressing over spaghetti squash and toss. Serve warm, room temperature, or chilled. 

Spaghetti Squash

Spaghetti squash is a winter squash variety that is harvested in early fall. It keeps for many months after harvest, so it is available all winter long. The inside of the squash, which ranges in color from light yellow to near-orange, pulls apart in spaghetti-like strands after cooking. Spaghetti squash makes a nutrient-rich, lower calorie substitute for pasta. Spaghetti squash is rich in these important nutrients: 

• Potassium, an important electrolyte; 
• Beta-carotene, natural pre-cursor to vitamin A (levels will be higher in more orange squash);
• Folic acid, important for making new, healthy cells (and especially important for women of child-bearing age). 

Image from Steamy Kitchen

To cook the squash: 

1. Preheat oven to 375 degrees. Place 1 inch of water in glass baking dish. 
2. Cut squash in half and discard seeds. Place squash flesh-side down in water. Fork the outer skin a few times on each half. 
3. Bake ~30 minutes until fork tender. Strands can be easily scooped out with fork or spoon. 

Check back tomorrow for a tasty, easy recipe using the baked squash! 

Sesame Quinoa and Kale

Served alongside homemade coconut shrimp
with sweet and spicy jalapeno sauce

New Year's resolutions abound! Did you decide to be healthier in 2014? Meals with plenty of fresh, seasonal vegetables, whole grains, and healthy (plant-based) fats fill you up and keep you healthy. This Sesame Quinoa and Kale has the added bonus of cooking up in less than 20 minutes (including the prep!), so you'll be on your way to a nutritious weeknight meal. I used a few pantry/refrigerator staples: coconut water, tahini, toasted sesame oil, and spices which add tons of flavor, so you can keep the added salt to a minimum. 

The Nutrition Rundown: Think you can't get enough protein on a plant-based diet? Think again! A side-serving of this dish has as much protein as a whole egg. It's also packed with numerous vitamins, including vitamin K, which is critical for blood and bone health. 

Sesame Quinoa and Kale

Serves 4-6

Based on 6 side-dish servings

Ingredients

1 Tbs olive oil

1 cup uncooked quinoa, rinsed and drained

4 cloves garlic, chopped

1/2 onion, small diced

1 Tbs curry powder

2 tsp cumin

salt and freshly ground black pepper

2 cups coconut water

1 bunch kale, stems removed and torn into 2" pieces

2 Tbs tahini

1 Tbs toasted sesame oil

Juice of 1 lemon 

Directions

1. In medium saucepan, heat olive oil over medium-high heat. Add quinoa, garlic, onion, and spices, stir to combine and continue stirring frequently while quinoa toasts and onion becomes translucent, ~2 minutes. 
2. Add coconut water and bring to a boil. Reduce heat to simmer, add kale, and cover to cook ~7 minutes, until quinoa is cooked but still intact with a bite.
3. Stir in tahini, sesame oil, and lemon juice. Serve warm or cover and refrigerate to serve cold as a salad. 
   

Mushroom Soup

Hearty dishes without a lot of added fat and calories are crucial to staying healthy during the holiday season. This Mushroom Soup skips the cream and butter found in many versions, making an excellent appetizer or light meal alongside a whole grain roll and salad. Using a variety of seasonal mushrooms (mushrooms are at their peak season in fall and winter), gives the soup a lot of flavor without extra fat.

The Nutrition Rundown: Mushrooms are a rare food source of vitamin D, important for our bodies especially in winter months since our body can only make vitamin D when exposed to sunlight. This soup is also naturally low in fat and calories and tasty enough to satisfy that craving for something warm!

Mushroom Soup

Serves 6 appetizer portions

Ingredients

2 Tbs olive oil

4 cloves garlic, minced

1 shallot, diced

2 pounds mushrooms, cleaned and chopped (a variety like crimini, oyster, shitake tastes delicious!)

2 Tbs fresh thyme, chopped

½ tsp salt

½ tsp freshly ground black pepper

4 cups vegetable broth (low sodium, if available)

1 bay leaf

2 parmesan cheese rinds (optional)

Directions

1. In large, heavy saucepot, heat oil over medium heat. Add garlic and shallot and cook ~1-2 minutes. Add mushrooms, thyme, salt and pepper. Cook, stirring frequently, ~5 more minutes, until mushrooms and shallot are soft.
2. Add vegetable broth. Cover and bring to a boil. Once boiling, reduce heat and simmer. Add bay leaf and cheese rinds if using. Simmer uncovered, stirring frequently, until liquid is reduced by ~1/4.
3.  Turn off heat and remove bay leaf and cheese rinds. Using immersion blender, puree soup. (If you do not have an immersion blender, allow soup to cool completely and puree in blender, in small batches).
4.  Serve immediately or store, covered, in refrigerator up to 4 days. 

Pumpkin Yogurt Dip

As you head into the holidays, whip up healthy snacks with seasonal flavors, like Pumpkin Yogurt Dip. This is a delicious snack for kids or adults, and it satisfies a sweet craving without the overindulgence that is all-too-common during the holidays. The quick recipe below allows you to make as much as you need to serve just yourself or a whole group, so just add some sliced apples (or other seasonal fruit) and enjoy!

The Nutrition Rundown: Protein from Greek yogurt and fiber from pumpkin and apples will keep you full until your next meal.

Pumpkin Yogurt Dip

Ingredients

1 part plain Greek yogurt

1 part pumpkin puree (fresh or canned)

Cinnamon, to taste

Ground cloves, to taste

Nutmeg, to taste

Drizzle of honey

Granny Smith apples, sliced

Whisk together yogurt, pumpkin, and spices.  Serve immediately, or store covered in the refrigerator up to 1 week. Drizzle honey over the top and slice apples just before serving. 

Grilled Caesar Salad

This summer, some family friends introduced us to this delicious side dish. There is something about preparing vegetables in unorthodox ways that make the usual favorites really shine at the dinner table. Grilled Caesar Salad is quick (and cheap!), which makes it a wonderful weeknight choice or easy, rapid-cook dish at your next dinner party. 

The Nutrition Rundown: Lettuce is often criticized for having "no nutritional value." Not the case! Romaine lettuce, like many fruits and vegetables, is full of fiber and water, helping to keep you full and hydrate you. One romaine heart also contains ~1/4 of your daily folate needs, particularly important for a healthy pregnancy and/or a healthy heart. 

Grilled Caesar Salad

Serves 4

Ingredients

Juice of 1 lemon

3 Tbs olive oil, divided

Salt and pepper

2 Romaine hearts, sliced in half lengthwise (keep the bottom end on)

1 Tbs balsamic vinegar

1 tsp Dijon mustard

¼ cup Tbs freshly grated Parmesan

Directions

1. Heat grill to medium-high heat.
2. In small bowl, whisk together lemon juice, 2 Tbs olive oil, salt and pepper. Brush onto inside portion of romaine hearts.
3. Place romaine hearts, inside down, on grill. Allow to cook ~3 minutes, until scored. While cooking, whisk together dressing with balsamic, mustard, and remaining olive oil.
4. Serve salad drizzled with dressing and sprinkled with Parmesan cheese. 

Cauliflower Mash with Leeks & Parmesan

This Cauliflower Mash has become a comfort food staple at our dinner table. Because cauliflower steams in just minutes (much faster than potatoes), it is a quick, weeknight fix that feels decadent and special. I use leeks for texture and subtle, onion flavor as well as Parmesan, which adds a saltiness and creaminess to the dish. This version was so delicious, it will likely make an appearance on our Thanksgiving menu this year!

The Nutrition Rundown: In addition to offering fewer calories than standard mashed potatoes, this dish uses leeks, from the "allium" family, and cauliflower, from the "cruciferous" family of vegetables. The combination of nutrients in these vegetable families help reduce your risk of heart disease and cancer. Can't beat something this healthy and delicious!

Cauliflower Mash with Leeks

Serves 4

Ingredients

2 Tbs Olive oil

2 leeks, bulb and lower leaf, cleaned well, sliced into thin half moons

Salt and Pepper

1 head cauliflower, core and stem removed, chopped into florets

1 cup water

¼ cup freshly-grated Parmesan cheese, divided

3 Tbs chopped chives, divided

Directions

1. Heat oil in medium saucepan over medium-high heat. Add leeks and sauté ~2 minutes. Season with salt and pepper, and sauté another 1-2 minutes.
2. Add cauliflower and toss to combine. Season again with salt and pepper and cook, stirring gently, until cauliflower ends begin to brown (~3-4 minutes).
3. Add water. Cover saucepan and let vegetables steam until soft, ~7 minutes. Stir halfway through.
4. Remove pan from heat. Using immersion blender*, puree vegetables. Stir in 3 Tbs Parmesan cheese and 2 Tbs chopped chives. Season again with salt and pepper if needed.
5.  Serve warm with remaining cheese and chives sprinkled over top. 

*If you don't have an immersion blender, use a handheld, manual vegetable masher. The end product will be lumpier, but still delicious! 

Pumpkin Apple Spiced Oatmeal

Pumpkin and apple are a delicious and tasty autumnal pair. This morning, I made a batch of this hearty oatmeal. It not only made a great weekend breakfast, but it filled the air with the smell of fall! The recipe below serves 4, and whether you're serving 1 or more, I recommend making a hefty batch to re-heat and enjoy all week long. 

The Nutrition Rundown: A bowl of this well-rounded breakfast treat is full of  beta-carotene (aka vitamin A found in orange fruits and vegetables), and it boasts plenty of cholesterol-lowering, satisfying soluble fiber from apples, pumpkin, and oats. 

Pumpkin Apple Oatmeal

Serves 4

Ingredients

3 cups water

1 ½ cups rolled oats (or use steel cut and increase cooking time)

½ cup cooked or canned pumpkin puree

1 apple, chopped

¼ cup unsweetened apple sauce

1 Tbs cinnamon

2 tsp ginger

1 tsp cloves

½ tsp nutmeg

1/3 cup raw almonds, chopped

¼ cup raisins

Honey (optional)

Direction

1. Bring water to a boil. Add oats and reduce heat to medium. Cook, stirring frequently, ~5 minutes or until oatmeal begins to thicken.
2. Add pumpkin, apple slices, applesauce and spices. Turn heat to low and simmer another 10 minutes, stirring often.
3. When oats are desired consistency and apples begin to soften, remove from heat. Stir in almonds and raisins.



Nutrition Facts without added honey


4. Serve warm as is or drizzled with honey. 

Fresh Pick of the Week: Heirloom Tomatoes

Photo from the Melrose Place Farmers Market

In most of the country, heirloom tomatoes are at the peak of their season (in Southern California, we're lucky enough to have these vine-ripened delicacies nearly year-round). So just what are these unusually shaped and splotchy tomato varietals?

Heirlooms are so named because their seeds can be easily passed down from gardener to gardener (and that's just what gardeners have done for centuries!). They grow "true to seed," meaning that when you replant the seeds of one plant, the new tomato plant will yield a similar fruit. Over the years, a number of varieties have taken favor, and you can check out the many colors, shapes, and taste descriptions here. While their often superior taste may be in part from their breed, it also is likely due to the fact that they are allowed to ripen on the vine, making them their peak of flavor and ripeness when they get to your plate. Heirloom tomatoes, unlike many commercial varieties, can split easily, making them more susceptible to spoilage. Choose intact fruits and use them shortly after purchase from the market or picking from your garden.

Enjoy heirloom slices alongside any summer dinner, chopped into fresh salsa or sauce, or try this fast, easy summer salad recipe:

Easy Heirloom Tomato Salad

Serves 4

Ingredients

2 large heirloom tomatoes, diced

2 Persian cucumbers, sliced (these are small; you can also use ~1/2 your standard cucumber)

1/4 red onion, diced

Juice of 1 lemon

1 Tbs olive oil

salt and pepper

Toss all ingredients in large bowl and enjoy!