Endive, Artichoke & Fig Salad with Lemon-Garlic Vinaigrette

Overdo it over the holiday weekend? Enjoy this light, refreshing salad, made with artichoke hearts and 2 forms of endive: frisee & radicchio. Endive varieties are similar to lettuce, though heartier and slightly bitter. Mixed with the vinaigrette and tossed with sweet figs, this salad is full of flavor! 

The Nutrition Rundown: An excellent source of vitamin A (for immune-health and vision) and a hefty dose of filling fiber. Get tons of flavor for not-too-many calories. 

Endive, Artichoke & Fig Salad with Lemon-Garlic Vinaigrette

Serves 6

Ingredients

For vinaigrette:

Juice of 2 lemons

2 Tbs Dijon mustard

1 large garlic clove, minced

Salt and pepper

3 Tbs olive oil

For salad:

1 head frisee (aka curly endive), end removed and leaves roughly chopped

1 head Treviso (or Radicchio), end removed and sliced

1 ½ cups artichoke hearts, quartered (use steamed frozen or fresh, or drain canned)

3 Tbs toasted pine nuts

~5 figs, sliced

Directions

1.  Make vinaigrette: whisk lemon juice, mustard, and garlic. Add salt and pepper. Continue whisking and slowly drizzle olive oil into mixture.
2. Toss frisee, Treviso, artichoke hearts, and pine nuts in large bowl with vinaigrette. Add vinaigrette and toss. Taste and season salad with salt and pepper as needed.
3.  Place sliced figs on top of salad. Serve cold or at room temperature. 

Healthy Artichoke Dip

The Artichoke and Spinach Dip appetizers at restaurants are alarmingly high in calories, saturated fat and sodium. If we assume the Applebee's portion serves 4 people, the dip with the chips come in at 330 calories, 22 grams of fat (6 grams saturated fat), and 655 mg of sodium. That's about a third of your recommended fat and sodium intake just from this appetizer. Yikes!

I decided to try out a healthy take on this appetizer favorite, substituting white beans for all the creamy condiments that go into the standard version. I used kale in place of spinach just for a change of pace. The nutrition facts below are without chips/crackers/veggies for dipping, but you can already see a stark difference! 

The Nutrition Rundown: The bean substitution lowers fat and boosts fiber, to save you calories and make you feel satisfied. A sizzling sprinkle of cheese over the top gives all the flavor, without the over-the-top calories of the standard cream-filled version. If you're watching your waistline, try veggies for dipping in place of chips or crackers. 

Healthy Artichoke Dip

Serves 8-10

Ingredients

4 cloves garlic

12oz can low sodium white cannellini beans, rinsed and drained

1 cup chopped kale leaves, stems removed

Juice of 1 lemon

2 Tbs white wine vinegar

½ tsp salt

½ tsp black pepper

12 oz fresh or frozen artichoke hearts, steamed (frozen steam easily in microwave)

2 Tbs olive oil

¼ cup Parmesan cheese, shredded

Directions

1. Preheat oven to 375 degrees.
2. Pulse garlic cloves in food processor for a few seconds until chopped. Add beans, kale, lemon juice, vinegar, salt, and pepper and pulse until pureed. Add artichokes. With food processor running, pour in olive oil slowly through hole at top of food processor and blend until well combined—artichokes do not need to be fully pureed.
3. Add dip to 9x9 inch baking dish. Bake 10 minutes. Remove from oven, add Parmesan to top and place under broiler for 2-3 minutes, until cheese is golden brown. 
4. Serve warm with whole grain crackers, tortilla chips or crudités. 

Fresh Pick of the Week: Sprouted Beans

Image from Health on a Budget

Last week, I picked up some sprouted mixed beans at the farmers market. When soaked in water, fresh seeds/beans sprout little plants. The bean and its sprouts can be eaten raw, which makes sprouted beans a faster and easier fix than dried beans. The protein and fiber content also increases as the beans germinate (or sprout), making sprouted beans a particularly nutrient-dense choice (all beans are, but these are even more powerful!). 

Marinate fresh, sprouted beans in a home-made vinaigrette (like the one below) for a delicious, fast-fix bean salad. 

Homemade Vinaigrette: Whisk together 1 part dijon mustard, 1 part lemon juice, 1 part red wine or balsamic vinegar, 2 parts extra virgin olive oil, salt & pepper. Optional: chopped fresh herbs or minced garlic. 

Green Morning Smoothie

Need a quick breakfast? If  you've got a blender and 3-5 minutes, you're all set! The past 2 weeks, my husband and I have been loving these tropical-tasting smoothies. You can also change up the fruit with whatever is in season or in your freezer.


The Nutrition Rundown: Little is better than getting a full serving of vitamin-rich vegetables for breakfast. Unlike juicing, blending a smoothie won't leave your beverage fiber-less. The proportions of healthy fat from the avocado, protein from the Greek yogurt, and natural sugar from the fruit will leave you full and satisfied until lunch.

Green Morning Smoothie

Serves 2

Ingredients

2 cups coconut water

1 cup nonfat plain/vanilla/honey Greek Yogurt

1 banana

1 cup frozen pineapple

2 cups baby spinach

¼ avocado (optional)

Directions: Blend all ingredients in blender for ~3 minutes, until smooth. 

Cabbage Citrus Salad with Carrot and Jicama

I made this salad/slaw to go with a Mexican-ish meal. Because it got better 24-48 hours after being dressed and stored in the refrigerator, I also enjoyed it as a side dish for lunchtime sandwiches. If you're not used to cooking with jicama, it's a crisp, watery tuber vegetable, also known as a "Mexican Turnip". 

The Nutrition Rundown: Because this salad is high in fiber, an excellent source of vitamins A and C as well as low-calorie, it is described as a particularly "nutrient-dense" dish! 

Cabbage Citrus Salad with Carrot and Jicama

Serves 10

Ingredients
For the Salad: 
1 head red cabbage, shredded or sliced thin
4 large carrots, shredded (I used a vegetable peeler to get small strands)
1 jicama, peeled and sliced into matchsticks
1 shallot, sliced thin
1/4 cup pepitas or sunflower seeds

For the dressing: 
1/2 cup light sour cream
Juice of 4 limes
Juice of 1 orange (or ~1/4 cup)
1/4 cup cilantro, finely chopped
2 Tbs olive oil
Salt and Pepper

Directions
1. Toss cabbage, carrots, jicama, and shallot together in large bowl.
2. Whisk together ingredients for dressing and pour over salad. Toss to coat.
3. Sprinkle seeds over salad just before serving.

Fresh Pick of the Week: Navel Oranges

Picture of the Cara Cara variety from Sunkist

Navel Oranges have a long season in California, from early November to late spring. The season peaks now, February through April, when the oranges are their orange-est and sweetest. Like other citrus fruits, navel oranges are packed with Vitamin C, perfect to boost immunity during cold and flu season. They are also a good source of folate- an especially important nutrient for women- as well as potassium. They're the ideal on-the-go snack at about 60-80 calories per fruit (depending on the size).

How do you select your Navel Orange? Find an orange with a "navel" (like the one pictured). Choose a fruit that feels heavy in your hand and has a sweet odor. That one will be the most delicious! My favorite variety is Cara Cara, which has a redder inside hew.


In addition to snacking, navel orange wedges are great additions to salads. Or try mixing the juice of 1 orange, 1 lime, dollop of sour cream, drizzle of olive oil, salt, pepper and other herbs/spices (like cilantro, basil, cayenne pepper) for a light, citrus salad dressing.

Gourmet Deviled Eggs

These deviled eggs are an easy, make-ahead fix.  The feta, lemon, and herbs are a surprising, crowd-pleasing twist. I made them a night ahead of a breakfast potluck and stored them in the refrigerator in a muffin tin with a lid (a favorite storage vessel for many traveling treats!). 

The Nutrition Rundown: A great brunch dish or party appetizer! With so many carb-heavy dishes at a potluck, the filling protein and fat content are perfect to balance a buffet and leave you satisfied without tons of calories. 

Greek-Style Deviled Eggs

Makes 24 halves (12 servings)

Ingredients 

12 eggs, hard-boiled, shells removed and sliced in half lengthwise

¼ cup mayonnaise

¼ cup Dijon mustard

2 oz feta cheese (about ½ cup crumbled)

2-3 Tbs red wine vinegar

Zest of 1 lemon, grated

2 Tbs fresh basil, minced

1 Tbs fresh oregano, minced

1 tsp pepper (or to taste)

¼ tsp salt

  

Directions

1.  Gently remove yolks from egg whites. Place yolks in large mixing bowl and set egg whites aside. Mash yolks.
2. Mix mayonnaise, mustard, feta, vinegar, lemon zest, basil, pepper and salt into yolks until well combined and smooth.
3. Spoon yolk mixture into egg whites. Serve cold. (If made ahead, eggs may be stored overnight in refrigerator before serving). 

Roasted Peppers

Oven-roasted bell peppers couldn't be easier! Packed with vitamin c and low cal, they're a great addtion to salads, pasta dishes, or served cold as appetizers.

Roasted Bell Peppers

Ingredients
1 bell pepper (any color)
1 teaspoon olive oil

Directions

1.  Set oven to broil. 
2.  Brush pepper(s) with olive oil. Set on cookie sheet, and place cookie sheet on top oven rack, nearest broiler. 
3. Broil ~5-10 minutes, then turn peppers. Skin should be blackened on one side. Repeat until skins are blackened all around pepper. 
4. Take pepper(s) out of oven. Once cooled, gently remove stems and skins. Cut pepper in half lengthwise and remove the pith and seeds. Slice and add to dish or serve. 

Butternut Squash Soup

This soup is a great starter or side dish to your meal. I recommend making it a meal alongside a delicious salad (like kale, red pepper, goat cheese, and almonds).  It also freezes well, stored in an airtight container, for up to 2 weeks to make a quick, reheat meal. 

Butternut Squash Soup

Serves 6

Ingredients

½ stick unsalted butter

1 medium yellow onion, diced

1 tsp salt

1 tsp freshly ground black pepper

1 large butternut squash, peeled, seeded and cubed

1 Granny Smith apple, peeled and cubed

1 Tbs curry powder

2 tsp all-spice powder

2 Tbs fresh thyme leaves

1 Tbs fresh rosemary, chopped

6 cups low sodium vegetable stock

Directions

1. Melt butter in large pot. Add onion and cook until translucent.  
2. Add butternut squash, apple and remaining herbs and spices to pot. Stir and cook about 5 minutes.
3. Pour vegetable stock into pot. Bring to boil then reduce heat to simmer. Cover with lid. Simmer until squash is soft, about 10-15 minutes. Turn off heat.
4. Puree using either emersion blender or standing blender. Heat soup before serving. ***If using a standing blender, first allow soup to cool COMPLETELY or you will have hot soup all over. Add cooled soup in small batches to puree and return to pot to warm before serving.***
5. Serve with dollop of sour cream and sprinkle of fresh thyme (optional). 

Fresh Pick of the Week: Brussels Sprouts

Brussels sprouts are available year-round, though at their peak season September-February. Like itty-bitty cabbages (and from the same family), this vegetable is packed full of fiber to make you feel full and keep your digestive tract healthy as well as vitamin C, especially important to help with immunity in cold and flu season. More importantly, Brussels sprouts are delicious! They may have gotten a bad rap during years of icky overcooking, which releases their sulfur-taste (and makes your house stink). Cooked properly, they taste slightly sweet and make a perfect, low-calorie, nutrient-dense side dish. Try them sliced in half, tossed with olive oil, salt and pepper and roasted at 425 degrees, or give the recipe below a try.

Steamed Brussels Sprouts with Dijon Sauce

Ingredients

Brussels sprouts- as many as you can eat :)
~2 Tbs Olive oil
~1/4 cup Dijon mustard
Salt and pepper to taste

Directions
1. Wash Brussels and slice off stem ends. Steam in pot of boiling water- leave lid off for first 2 minutes of cooking to release the enzymes that will otherwise cause them to become an UGLY green color.
2. Remove Brussels from pot and add oil, mustard, salt and pepper. Whisk to combine. Add back in Brussels sprouts and toss together.
Enjoy this dish warm!

Fresh Pick of the Week: Fresh Cranberries

While we see sweetened, dried cranberries in stores year-round, fresh cranberries seem to only appear around the holidays. Harvested in the fall in northern US states, such as Massachusetts and Washington, cranberries are in season now, and make the perfect addition to holiday meals. With Thanksgiving coming up, try my Homemade Cranberry Sauce, which can be made in about 15 minutes and stored up to a week in the refrigerator. Jar it for a great host gift to whatever feast you're lucky enough to attend!



Homemade Cranberry Sauce
Makes ~3 cups

Ingredients
12 oz fresh cranberries
1 cup water
Juice + zest of one orange
1/4-1/2 cup sugar (to taste)

Directions
In large saucepan or skillet over medium heat, add cranberries, water, and orange juice. Cook, stirring often, until cranberries begin to pop (~5 minutes). Add sugar and orange zest (I recommend adding just 1/4 cup first and tasting as it cooks to see if you prefer more). Continue cooking and stirring ~10 minutes longer, until cranberries all popped and liquid has evaporated, leaving a jelly-like consistency with cranberry pieces.

Kale Sweet Potato Salad

A colorful, autumnal vegetable dish! This Kale Sweet Potato Salad is a perfect side, or make it into a light entree with some added goat cheese and chopped nuts.

The Nutrition Rundown: Kale packed with vitamin K and calcium is paired with vitamin A-rich orange sweet potatoes for a bone-building, immunity boost...just when you need it most to stay strong and fight germs this winter!

Kale Sweet Potato Salad

Serves 4

Ingredients

1 large sweet potato, peeled and cubed

2 Tbs olive oil, divided

2 bunches kale, stems removed, chopped into thin strips

¼ medium red onion, small diced

2 tsp crushed red pepper flakes

3 Tbs red wine vinegar

2 tsp honey

Salt and pepper

 

Directions

1.  Heat 1 Tbs olive oil in large skillet over medium heat. Add potato and cook until sides brown and tender, about 8 minutes. Remove from heat. Add kale and toss together to slightly wilt leaves.
2. In large bowl, whisk onion, red pepper, vinegar, honey, salt and pepper together. Drizzle in remaining 1 Tbs olive oil while continuing to whisk.
3.  Add warm kale and potatoes to dressing and toss together. Refrigerate 15-20 minutes and serve chilled or at room temperature. 

Fresh Pick of the Week: Beets

Roasted Beets and Carrots with cooked Beet Greens

Both the red or golden root and leafy greens of this year-round vegetable are great for fall and winter dishes. The combination of the betacyanins (how beets get their vibrant color!) and filling-fiber in these roots may protect against colon cancer and help to keep your digestive system running regularly. Don't be alarmed by the red color in your toilet- it's just a sign of the beets keeping things moving :)

We often see cooked red beets on salads paired with goat cheese and walnuts, but you can get quite creative with this tasty vegetable. Try the root (red or golden) cut up raw in matchsticks, roasted with carrots (like pictured) or even pickled. Make sure you grab a bunch with the green tops too; the greens are slightly sweet- I love them sauteed with olive oil, garlic and crushed red pepper.




To simply roast a beet:

• Slice off the green tops (and reserve for another yummy use). Scrub the exterior with a wet towel.
• Wrap the root in tin foil, poke with a fork a couple times. 
• Place on a baking dish also covered with foil in the oven at 375 degrees for about 1 hour (until fork-tender), rotating halfway through. (Why all the foil? Beets have natural sugar in them. Using the foil will help protect your oven and baking dish from the caramelized sugar this process will produce.) 

Fresh Pick of the Week: Kabocha Squash

When that fall chill hits the air, my palate immediately craves winter squash. Kabocha squash, or Japanese Pumpkin, is available year-round due to its lengthy growing/harvesting season. The sweet-potato like flavor and pumpkin-like texture though lend themselves well to a hearty fall meal. Substitute it in recipes calling for pumpkin or try the squash and its seeds roasted (recipe below!). 

 Kabocha is packed with beta-carotene for healthy eyes and skin and full of fiber (especially in the skin!) to make you feel full longer.  So grab one of these green "pumpkins" at your local farmers market or store and give it a try! 

Roasted Kabocha Squash (+ seeds!)

Ingredients

2 Tbs + 1 tsp olive oil

1/2 tsp sea salt

1/2 tsp black pepper

1 tsp cinnamon

1/4 tsp cayenne pepper

1 tsp coriander

1 tsp dried thyme leaves

Preheat oven to 400. Slice kabocha squash in half. Scoop out seeds and and set aside. Slice squash into 1/2 inch thick crescents.  Toss crescents with 2 Tbs olive oil and spices until evenly coated. Spread evenly on cookie sheet. Roast in oven for 45 minutes, flipping halfway through. 

 Rinse kabocha seeds and dry. Toss seeds in 1 tsp olive oil, thyme, coriander and pinch of sea salt. Place on cookie sheet and roast in 400 degree oven for 10-12 minutes, until lightly browned. Remove from oven and set aside.

Fresh Pick of the Week: Figs

Figs are plentiful at local markets throughout the summer and fall. We are nearing the end of the second harvest (the first being at the beginning of the summer), so get them while you can! They come in different varieties, and all have a sweet, seedy center and are packed with keep-you-young-and-healthy antioxidants and fill-you-up fiber. Try them made into jam, mixed into yogurt, or sliced onto salads. Mark Bittman has some great salad suggestions using figs, like my favorite:

Toss mâche or another soft green with toasted slivered almonds and roughly chopped fresh figs. Thin some almond butter with water and sherry vinegar to taste and use as a dressing. Some will like this with fresh goat cheese.

Black Bean Dip

Quick and homemade appetizer? Yes please! I made this TWICE this week when friends came for dinner. It's great paired with Food Should Taste Good Jalepeno Chips (pictured), crackers, or toasted pita. If you don't have a food processor, just go to work with a masher (bonus: arm workout!). 

The Nutrition Rundown: High protein, High fiber.

Check out some of my other appetizer favorites from earlier this year here.  

Black Bean Dip

Makes about 1 cup

Ingredients

2 cloves garlic

1 15oz can black beans (I like “no salt added” or “low sodium”)

2 tsp cumin

1 tsp coriander

1 tsp salt

½ tsp black pepper

~1-2 Tbs olive oil

~1 Tbs toasted sesame oil (if you don’t have this, substitute all olive oil)

½ cup chopped fresh parsley

Pulse garlic cloves in food processor for a few seconds until chopped. Add black beans, cumin, coriander, salt, and pepper. Pulse until mixed. While continuing to pulse, pour in both oils slowly through hole at top of food processor. Pulse until smooth.

In a bowl, combine dip with fresh parsley. Serve with chips or crackers. 

Fresh Pick of the Week: Summer Squash

Before fall fully hits, get in some of the season's last summer squash! Both yellow squash and zucchini are grouped in this summer squash category. While most of us eat it cooked (like on the grill, pictured), I also love it raw- use a veggie peeler to make ribbons to add to a salad or to this recipe :) Get these squashes before cooler weather and fall flavors come out in full force!

Peanut-Butter Banana Ice "Cream"

No ice cream maker required! This delectable treat is tasty and rich enough for a satisfying dessert...without any fatty cream or added sugar. The super creamy texture makes it hard to believe it's not the real deal. Next time I'll add a few dark chocolate chips :)

Peanut Butter Banana Ice "Cream"

Serves 2

Ingredients
3 frozen ripe bananas, peeled
2-3 Tablespoons natural creamy peanut butter

Puree in food processor until creamy. (Really, that's it!)

Kabob Dinner Party

I recently hosted a few friends for a relaxing Friday night dinner. With both vegetarians and meat-eaters in attendance, I decided to use a refrigerator full of vegetables, one large pineapple, as well as some shrimp and tofu for kabobs. Because this entree was so easy to assemble and cook- just chop, stack, grill- they were an excellent way to allow for ample time with friends. 

Directions:

1. Marinate cubes of firm, dried tofu and/or large shrimp. 

For tofu, marinade ~10-15 minutes in Sriracha, spices, mustard and garlic. For shrimp, sprinkle just before stacking on kabob with lime juice and chili powder.

2. Chop bell peppers, onions, and pineapple into evenly-sized pieces. Stack fruit, vegetables and tofu/shrimp on skewers. 

3. Once assembled, lightly oil, salt, and pepper kabobs before grilling. 

Hope you enjoy this late-summer dinner treat as much as I did! 

Fresh Pick of the Week: Corn!

I live for corn season! It reminds me of growing up in Indiana: toward the end of each summer, the sweetest, most melt-in-your-mouth corn was available at almost every meal and available for unwrapping at the state fair. I might be biased, but I have yet to have a cob in any other part of the world quite as extraordinary as what I experienced in my hometown. Whether east, west or somewhere in the middle, I still delight at the coming of this season each summer, when a favorite grain is available at its best and for quite cheap. Grab some at the grocery or farmers market. It's great boiled, grilled (my favorite!), or you can  get creative with it. ENJOY!