Shrimp Zucchini "Linguine"

In this light, summery dish, zucchini strands take the place of pasta. I love using vegetable peelers like these to strand vegetables for texture in salads, or dishes like Shrimp Zucchini "Linguine". I served this dish over quinoa for some whole grain goodness to make a satisfying (and still low calorie) dinner. Next time I'll try it with a glass of Sauvignon Blanc...

Shrimp Zucchini “Linguine”

Ingredients

2 large zucchinis

¼ teaspoon salt

¼ - ½ pound large shrimp, shelled and deveined

1 garlic clove

2 teaspoons crushed red pepper

2 Tablespoons olive oil, divided

½ cup 0% Greek yogurt

Juice of 1 lemon

2 Tablespoons fresh tarragon, chopped

1 Tablespoon fresh chives, chopped

(Based on dish without
optional serving suggestions.)

Directions

1. Using vegetable peeler or mandolin, slice zucchini into thin strips. Place in strainer over bowl with salt, allowing water to drain out for about 10 minutes. Discard water.
2. While zucchini drains, sauté garlic, crushed red pepper and shrimp in 1 Tablespoon olive oil over medium heat until shrimp is pink and cooked through.
3.   Make yogurt dressing. In large bowl, whisk together yogurt, lemon juice, tarragon, chives, and remaining Tablespoon olive oil. Discard water from strained zucchini, and add drained zucchini strands to yogurt sauce. Add cooked shrimp and toss.
4. Serve hot or cold, with (optional) side of quinoa, brown rice, or bread of choice.  

Summer Lovin' Smoothies

Nothing gets your day (or metabolism!) revved up quite like a  healthy breakfast. Finding a delicious, easy, and nutrition-packed solution is key. A few summers ago, I made the blender a summertime counter-top staple in order to easily whip up these tasty, healthy Greek yogurt fruit smoothies. Packed with protein from the yogurt, fiber from your fresh/frozen fruits of choice, and an added sweetness (without much sugar) from the coconut water--they're a light, tasty morning boost!

These summertime smoothies are great really any day or time of year. I find them to be a wonderful pre-brunch  breakfast. While I love meeting friends for brunch on the weekends, sometimes the meeting/dining time makes it more of an eggs-for-lunch situation than any resemblance of my "morning" meal. So I get started with a small smoothie to keep me from being overly hungry/cranky beforehand.

See below for one of my recipes, but get creative with whatever fruits are looking and smelling their best this summer!

Summertime Greek Yogurt Smoothies
Makes 4 small smoothies

1 cup frozen cherries or berries
1 cup fresh juicy peaches
1 cup coconut water
1 cup 0% or 2% plain Greek Yogurt

Blend and enjoy!

Make a Meal out of Appetizers

Want to have a dinner party without tons of work? So did I! Some appetizers homemade and some simply store-bought and plated--I was able to do about 20 minutes of cooking, and enjoy hours of relaxed conversation with one of my favorite dinner guest. The key is to have a mix of breads/starch, vegetables, meats and cheeses. Hearty enough for a meal, but healthy enough to nibble while you chat. Here's what was served:

• Zucchini Oven "Fries" with Spicy Garlic Aioli (see recipe below)
• Prosciutto-Wrapped Asparagus Spears (simply blanch the spears, wrap them, and stick toothpicks)
• Grandaisy Bakery Sesamo bread with brie cheese, olive oil and vinegar for dipping
• Delicious red wine (courtesy of my generous guest)

Zucchini Oven “Fries” with Spicy Garlic Aioli

For the Zucchini Fries

2 Medium Zucchinis

1 egg, beaten

¼ cup whole wheat breadcrumbs

¼ cup grated Parmesan cheese, divided

2 tsp dried basil

½ tsp salt

½ tsp black pepper

For the Aioli

1 Tbs mayonnaise

¼ cup Greek yogurt (I use Fage 0%)

1-2 garlic cloves, roasted and mashed

1 Tbs Sriracha sauce

Salt and pepper to taste

Directions

1. Preheat oven to 425F. Prepare baking sheet with parchment paper. 
2. Slice zucchini in half lengthwise, then into ¼” diameter spears.
3. Beat egg in a bowl. In a separate bowl, combine breadcrumbs, 2 Tbs Parmesan, basil, salt and pepper in bowl.
4. Coat each zucchini spear first in egg, then breadcrumb mixture. Place on prepared baking sheet. Once all spears coated, bake for about 20-25 minutes, turning halfway through.
5. While zucchini is baking, prepare Aioli by combining all ingredients in bowl. Transfer to small dish for dipping.
6. Remove zucchini from oven, sprinkle with remaining 2 Tbs grated Parmesan and serve with Aioli.

 

Grain Awards

In the awards season mood and with this recent WSJ article as inspiration, here are some top nominees for healthy whole grains:

 

Best Actor: Amaranth—technically not a whole grain at all! It’s an herb. It’s also delicious and full of essential amino acids, which are lacking in most other whole grains.

Best Quick Cooking: Quinoa—cooks in ~15 minutes, making it a great whole grain substitution for brown rice which can take 45 minutes to an hour.

Best Multi-Tasker: Millet—used around the world for everything from Russian porridge to Roti to brewing beer. Millet takes only about 20 minutes to prepare and has a nutrient profile especially good for women of child-bearing age.

Best Chew: It’s a tie! Farro and Wheat berries. If you’ve been to a shi shi salad bar recently, you’ve probably seen these. And for good reason. They add a vitamin/mineral-packed chew to any number of dishes. Because of their texture and nutty flavor, they also make a great whole grain breakfast option. And, oh how I love healthy breakfast 

Croutons from Day-Old Bread

With a 2-day, partially-eaten baguette on my counter, I was heartbroken to let a delicious loaf go to waste. Here's how I made it into crunchy soup and salad toppers:

Garlic-Herb Croutons

Ingredients

1/2-3/4 baguette, halved lengthwise

2 cloves garlic, halved

4 Tbs olive oil

1-2 Tbs chopped fresh herbs of choice (or 1 Tbs dried)

1 tsp freshly ground black pepper

Preheat oven to 350degrees. Rub garlic onto both sides of baguette. Cut baguette into 1/2 inch cubes. Toss bread with olive oil, herbs, and pepper. Place in single layer on baking sheet and bake at 350 for ~10 minutes until golden brown. Store in airtight container at room temperature. 

Fall for Soup

I find myself craving warm comfort foods this time every year. Homemade soup is one of my favorite ways to enjoy autumn produce. It warms the soul without needing to loosen your belt! Soup also stores easily--I made a large batch and will freeze some for quick weeknight dinners over the next couple weeks.

Check out what I doctored up tonight (and served with some toast spread with feta!). Try this creation, but keep in mind that it's easy to mix and match various vegetables, beans, and spices to create a unique dish each time.

Lentil Stew with Squash and Greens

Ingredients

1 Onion, diced

2 Garlic Cloves, minced

1/4 Kabocha squash, seeds removed and diced

2 large carrots, diced

3 large parsnips, diced

2 Tbs caraway seeds

2 Tbs dried basil

1 Tbs crushed red pepper

2 bay leaves

salt and pepper

1/2 lb dried lentils, rinsed and picked over

2 cups low sodium beef broth + 2 cups water

1 bunch kale, stems removed and torn

1 bunch fresh basil

Directions

1. Oil large soup pot and saute onion and garlic until tender. Add squash, carrots, parsnips, and seasonings. Mix together and saute about 3 minutes. 

2. Add lentils, broth and water. Bring to a boil. Reduce heat and simmer, covered, until all vegetables and beans are tender, about 20 minutes. 

3. Remove bay leaves and stir in kale and basil until wilted. 

4. Serve or let cool before freezing/refrigerating. 

Spice Up Your Spice Cabinet

Try cooking with fresh and/or dried herbs and spices! In addition to helping you cut back on salt, herbs and spices have health properties all their own, including their antioxidant properties to help reduce risk of chronic diseases. Perking up your pantry is a great way to make sure affordable meals are never too long of a process. It can be daunting to dive into the spice rack world all by yourself, so check out some combinations below to match what flavor profile you're in the mood for:

• Curry + Cumin + Coriander Get the great taste of take-out without all the added fat and salt! This adds beautiful yellow color to roasted cauliflower, caramelized onions served over grilled chicken, or bean stews.
• Basil + Oregano + Caraway Seeds A new take on Italian classics. This mixture with anise flavor mimics the flavors of Italian sausage. Use either fresh or dried basil & oregano and dried caraway in tomato sauce with a bit of garlic or used to flavor lean cuts of meat. 
• Cinnamon + Cayenne Pepper Cinnamon is too rarely used in savory dishes! The natural sweetness of carrots or sweet potatoes go great with a dash of cinnamon and a bit of hot and spicy flavor. Can't handle the heat? Try it with chili powder instead of cayenne which has loads of flavor but won't leave your lips burning. 
• Rosemary + Thyme + Sage  This combo always makes me dream of Thanksgiving feasts. While it is delicious on poultry alongside a squirt of lemon, it is also a fabulous addition to roasted beets and parsnips. 

Peanut Cabbage Slaw With Mustard-Crusted Tofu

It tasted so good that we weren't
too picky about presentation! 

I recently had a friend over for a weeknight dinner, and decided to see if I could make a tofu-lover out of her. I often attempt to get people to love things they think they hate. I doctored up some Cabbage Slaw with homemade peanut sauce and served it alongside Mustard Crusted Tofu. Check out the recipes below:

Cabbage Slaw with Peanut Sauce

Serves 2 main dishes or 4 sides

(Nutrition Facts based on 4 servings)

Ingredients

For Slaw:

1 cup snow peas

 1 Tbs sesame oil

½ head cabbage, sliced thinly

3 green onions

1 cucumber, sliced into thin half-moons

2 Tbs sesame seeds, toasted

Freshly ground black pepper

For Sauce:

¼ cup creamy natural peanut butter

Juice of 2 limes

1 Tbs reduced sodium soy sauce

1 tsp fresh ginger, grated

1 garlic clove, minced

Preparation

Lightly sauté snow peas in sesame oil.  Toss sautéed snow peas with all ingredients for slaw in large bowl. In blender, blend all ingredients for dressing.  Toss slaw and dressing together, and let sit for 1 hour before serving.

Mustard Crusted Tofu

Serves 4

Ingredients

1 12oz package extra firm tofu

3 Tbs Dijon mustard

Salt and pepper

3 Tbs olive oil

Preparation

Cut tofu into 5 strips. Place on paper towels or over colander for ~15 minutes. Coat tofu strips with mustard and sprinkle both sides with salt and pepper. Heat 2 Tbs olive oil in large skillet over medium-high heat. Place tofu in pan and fry on one side until golden brown. Just before turning, add remaining 1 Tbs olive oil. Fry until golden brown on both sides. Serve warm. 

Healthy Breakfast Swaps

Breakfast is my favorite meal of the day. Whether it's quick cold cereal before a busy workday, diner breakfast, or homemade brunch, a morning meal can rev up your metabolism after a nightlong fast. But studies show that consuming too large of a breakfast doesn't keep you from consuming more calories later in the day. Check out some breakfast swaps to give you enough energy until lunch but keep it healthy in the morning:

Instead of: Large muffin
Try: Cook up 1/2 cup oatmeal in 1 cup water. Once cooked, add 2 Tbs peanut butter and a sliced banana. Sprinkle with cinnamon.
Why: Craving a sweet breakfast? This oatmeal is my go-to in my morning routine. It's sweet without the added sugar of a muffin. The peanut butter and heart-healthy soluble fiber in the oatmeal make it filling--keeps me going until lunch. There's also a whole day's worth of potassium in the banana (great post-workout!)

Instead of: Bacon, egg and cheese on a roll at the deli
Try: Bacon and egg whites with tomato on whole wheat
Why: If you're craving a standard NYC deli breakfast, don't sacrifice the flavor entirely. We all love bacon every once in a while. Instead, treat yourself to the bacon, but cut out the sodium and calories from the cheese and leave out the saturated fat from the egg yolk. Switch to whole grain and add a veggie for added fiber.







Instead of: Eggs Benedict with Hash Browns

Try: Eggs Florentine with side of greens
Why: Vegetables are a great start to the morning! Save some calories by substituting spinach for the ham. Skip the fried potatoes and opt for greens instead--with all the starch from the English muffin, I bet you don't even miss them! Asking for Hollandaise on the side to cut calories even more.

Braving the Cereal Aisle

Boxes and boxes everywhere, but not a crumb to eat. The cereal aisle is full of everything from the sugar-laden to the cardboard tasting. It is critical to pack your breakfast full of nutrients--make it a consistently healthy meal (and one that you remember to eat!) in order to boost your metabolism and ensure you get AT LEAST one well-rounded meal each day.

Making a healthy choice is easier than you think. Read the label and go with this rule: 5 or fewer grams of sugar and 4 or more grams of fiber. Then read the ingredients list and make sure the first ingredient is a whole grain. 


If you don't have time to check the label out, try some of these that I've personally taste-tested:

Nature's Path Organic Mesa Sunrise
(also comes in an EcoPack)

  

Barbara's Shredded Spoonfuls Multigrain

Kashi Heart to Heart Toasted Honey

FiberOne
Try it mixed in with
another cereal to boost fiber!

     

Coconut Water Craze

On store shelves for a few years now, coconut water has developed quite a following as the "perfect all-natural sports drink." We're used to some pretty over-the-top marketing ploys in the health and fitness market, but this claim actually has some truth to it. Here's why:

• Like other sports drinks (i.e. Gatorade), coconut water contains electrolytes, which your body needs to replenish as you sweat them out to prevent muscle cramping and dangerous dehydration. 
• Coconut water also contains carbohydrates, which are necessary to consume if you are doing one hour or more of high-intensity exercise, like running. 
• Unlike other sports drinks, coconut water is natural. It contains these fitness-focused nutrients without the artificial stuff. 

In addition to serving as a sports drink, coconut water is also a great choice for a lower-calorie substitute for juice or a low sodium cooking alternative. Give these quick and easy recipes a try:

• Smoothie: Blend 1 cup frozen fruit + 1/2 cup low-fat Greek yogurt + 1/2 cup coconut water. Perfect breakfast for the summer heat! 

• Coconut rice: (makes 4 servings) Boil 2 cups coconut water in small heavy saucepan. Add 1 cup brown rice, cover, and reduce heat to simmer for 45 minutes or until all liquid is absorbed. The coconut water gives the rice a slightly sweet flavor--perfect stir fry accompaniment! 

Refrigerator Clean-Out Idea: Rice Salad

Grain salads are easy to prepare and a fast, one-dish lunch if you add the right stuff. Check out below how I cleaned out my fridge and pantry to make a healthy lunch for the next couple days. 

The simple recipe (and what I used) 

Cooked whole grain (brown rice and leftover corn) 

Protein (leftover canned chickpeas and chopped, cooked uncured bacon) 

Vegetables (red and green bell peppers, finely chopped)

Dressing of sorts (Dijon mustard + Red wine vinegar + tabasco + salt/pepper + carraway seeds--poured on while rice was still hot)