July 4th Dessert: Patriotic Berry Tart

A few years ago, I adapted this tart recipe from one I found in Real Simple .  It’s quick and easy and such a hit. Use any berries that are in season and play around with fun color combinations depending on your occasion.

The Nutrition Rundown: Fresh, seasonal berries add fiber, antioxidants, and yummy sweetness without too much added sugar. 

Patriotic Berry Tart

Ingredients

flour for the work surface

1 8-ounce sheet frozen puff pastry, thawed

1 egg, beaten

1 tablespoon granulated sugar

4 ounces cream cheese, softened

1/4 cup heavy cream

2 teaspoon grated lemon zest

3 tablespoons confectioners' sugar

2 cups mixed berries

1. Heat oven to 375° F. On a lightly floured surface, unfold the sheet of pastry and roll it into a 10-by-12-inch rectangle. Transfer to a parchment-lined baking sheet.
2. Using the tip of a knife, score a 1-inch border around the pastry without cutting all the way through. Brush the border with the egg and sprinkle with the granulated sugar. Bake until golden and puffed, 18 to 22 minutes.
3. Using the tip of a knife, rescore the border of the cooked pastry without cutting all the way through. Gently press down on the center of the pastry sheet to flatten it. Let cool to room temperature, 15 to 20 minutes.
4. Meanwhile, with an electric mixer, beat the cream cheese until smooth. Add the cream, lemon zest, and 2 tablespoons of the confectioners’ sugar and beat until smooth. Spread the cream cheese mixture evenly within the borders of the pastry.
5. Arrange the berries in a single layer over the filling and sprinkle with the remaining tablespoon of confectioners’ sugar.

Fresh Pick of the Week: Cantaloupe

Cantaloupe is a variety of muskmelon (a species of melon native to the Middle-East) that in season from March-September depending on what part of the country you're in --June-September is peak season out here in California.

Need to know how to pick a cantaloupe? The melon should have a flowery, sweet smell with some give with pressure to the sides (no super soft spots, which mean spoilage!). Like choosing oranges or stone-fruits, select a melon that feels heavy for its size.

Slice in half, remove the seeds, and cut out the flesh to serve. Diced cantaloupe is less than 60 calories per cup and is high in vitamins A and C, for immune, vision and skin health. Try this melon:

• As a great snack/dessert on its own; 
• In a fruit salad tossed with fresh mint and blueberries; or 
• Cubed and wrapped with prosciutto as a savory appetizer.

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: Apricots

California apricots are in season now! Apricots are a sweet-and-tart fruit from the plum family, with a short peak season from May-July in California, lasting through August other parts of the country. While they're an easy, low-calorie and vitamin A-rich treat on their own, apricots are also delicious...

• halved and grilled with summer skewers,
• stewed over ice cream, 
• peeled and muddled into a summer cocktail. 

Enjoy!

The Hart and the Hunter

Butter Biscuits & Condiments and Marinated Olives

Last weekend, I checked out The Hart and the Hunter in the Palihotel on Melrose. The food had a rustic feel with Southern soul, and wowed our party of three. The highlight for me was sharing a pre-dinner bottle of wine (purchased from the hotel's coat closet in the lobby) alongside the restaurant's can't-miss Butter Biscuits, all enjoyed outside in the Hotel's courtyard. We also loved our other shared plates: Brussels Sprouts, Kale Salad, Shrimp & Grits and Hanger Steak. 

Looking forward to my next trip to this neighborhood favorite! 

 

Crossroads

Photo of the gorgeous restaurant from Crossroads Gallery

Last weekend, a friend and I checked out Crossroads, a new restaurant on Melrose serving up delicious small plates, fun cocktails, and great wines in an elegant yet casual space. Oh...did I mention this amazing farm-to-table food also happens to be vegan? The food is simply fresh, plant-focused, and creative without being the sort of "in-your-face-vegan" fare that you may have tried (and tired of!) in the past. I highly recommend Crossroads, whether you go for a full meal or grab an appetizer to share over drinks. Check out what we ordered and loved below: 

Caramelized Leek and Cauliflower Bisque
with Fried Capers 

Red Grapefruit Salad
(perfect Southern California flavors!)

Kale Spanakopita
with harissa spiced smoked tomato fondu & mint oil

Papas Arrugadas

Wood-Fired Meaty Lasagna

Good (for you) Morning Muffins

I've had a particular affinity for delicious, nutritious breakfasts recently. I love sweet breakfast but can't stand the sugar crash that comes with a large morning pastry. So I decided to bake a muffin I could feel good about "indulging in" at breakfast this week. I plan on eating them alongside some Greek yogurt or spread with cashew or almond butter to keep me full until lunchtime. 

The Nutrition Rundown: These dense, whole-grain muffins get most of their sweetness from fruit instead of processed sugar, and get their fat from heart-healthy nuts and flax instead of saturated-fat-filled-butter. 

Good (for you) Morning Muffins

Makes 15 muffins

Ingredients

1 ½ cups + 1-2 tsp whole wheat flour , divided

1 cup oats

1/3 cup packed brown sugar

1 Tbs wheat bran

2 tsp baking soda

¼ tsp salt

2 ripe bananas, mashed

1 cup nonfat plain yogurt

1 egg

½ cup dried apricots, chopped

½ cup dried cranberries

1/3 cup walnuts, chopped

1/3 cup pecans, chopped

Directions

1.  Preheat oven to 350 degrees. Grease muffin tins (you can use cooking spray for this. If you’re using liners, place them in the tin before spraying.)
2. In large bowl, whisk together flour, oats, sugar, wheat bran, baking soda and salt.
3.  Combine banana, yogurt and egg in a separate bowl.  Make well in center of dry ingredients and add wet ingredients to dry. Mix well.
4.  Coat dried fruit and nuts in 1-2 tsp flour. Add to mixture and stir to combine.
5. Evenly distribute batter among muffin cups. Bake ~18-20 minutes. Remove and cool on wire rack.

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. 

Fresh Pick of the Week: Cabbage

Cabbage has a long season of availability, from February-November in Southern California. It can be green, purple (red), or white with shiny or crinkly leaves (the latter is more rare). All varieties are great cooked or raw--it's slightly sweet flavor is delicious steamed or roasted. Like other cruciferous vegetables (such as kale, broccoli, and Brussels sprouts), cabbage contains phytonutrients with antioxidant properties that help protect your bodies cells from diseases including cancer. Select your cabbage at the grocery or farmers market by choosing a crisp and heavy-feeling head with vividly-colored, densely-held leaves.