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!

Ms Lily's Favourite Cakes

My family and I recently celebrated my mom's birthday dinner at Ms Lily's on Houston. If you haven't been yet, get there! The Jamaican-style diner moves fast and serves up delicious fish dishes, Caribbean appetizers, and tasty curry. The bar is wine and beer only, but they've got some quite imaginative "cocktails" that will knock your socks off. Check out our delicious meal if you're not yet convinced...

The Appetizers:

Ackee Dip with Plantain Chips

Corn on the Cob rolled in Toasted Coconut
(My favorite dish of the evening!)

The Entrees

Curried Goat

Vegetable Roti
(Great with the rice to soak up the yummy sauce!)

Steamed fish with dirty rice on the side

Dessert!

We went with Mango Mousse
(evening's special) instead of a cake. So light, so mango-y!

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.

 

Weekday Breakfast and Lunch NYC Favorites

My time in NYC in drawing to a close (BIG sigh). As I get prepped for a move out west to Los Angeles, I'm getting nostalgic and trying to frequent my go-to favorites over the last few years. I'm excited to share these 2: The Grey Dog and Westville.. These places have sung my breakfast/lunch heart song since the summer I moved here, and continue to do so to this day!

 Having the opportunity to catch up with a busy friend over a late-morning weekday breakfast at Grey Dog is nearly as indulgent as the food itself.  I went with the Morning Gloria muffin and an iced coffee on a warm spring NYC day (the Vegan Pumpkin muffin is also delicious, but go early because they often run out). Friendly indy staff, delicious coffee, and breakfast pastries that are the perfect combo of not-to-sweet and hearty. It's hard to ask for anything more! But you can have it--come back at dinnertime and enjoy their delicious soups, salads, sandwiches, beer and wine.





In case these photos don't say it all--a crowd-pleasing spot to meet for brunch, lunch or dinner. Everything from great burgers and hot dogs to plates of salmon and vegetables to amazing cobbler and cookies. Whatever you do, make sure you get the Market Sides! My mom and I got a glass of Sauvignon Blanc, the daily soup, and a plate of 4 market sides--glazed Brussels sprouts, roasted butternut squash, beets with goat cheese, and roasted fennel with Parmesan. This might be my favorite lunch spot in all of NYC...really going to miss it!

Black-Eyed Pea Soup with Chorizo

Dishing up a plate of the Market Sides!

Urth Caffe

I paid a bit more for lunch at this popular cafe than I'd hoped. But my recent day of lunch and studying at Urth in West Hollywood was delicious and the outdoor pick-me-up I needed. The cost can likely be attributed though to high quality, organic ingredients...and the chance of bumping into a celeb. I'm the kind of person that would rather spend a bit more for something delicious and fresh, than a bit less for something that leaves me groggy all afternoon. The cranberry walnut bread with organic butter that came with my Urth Farmers Salad was a tasty treat as well. And, as always, delicious iced coffee is the key to my heart! Will definitely be back for lunch on their patio in the weeks to come.

Red Meat Causes Death...Fact or Fiction

A recent Archives of Internal Medicine Study found that the more red meat you eat, no matter what the source, the higher your risk of death.

Unsurprisingly, processed meats (i.e. hot dogs) had stronger associations with mortality vs. unprocessed (i.e. steak), suggesting the particularly harmful effects of the preservatives used, including nitrites, sodium, and phosphate additives. The study looked at red meat consumption in relationship to calorie intake, but failed to adjust for individual fat consumption or fat content of meat cuts. So we still don't know if a leaner red meat cut is as harmful as a fattier cut. They were able to show that substituting red meat with fish, beans, nuts, low-fat dairy, whole grains (basically, any healthy food) showed lower risk of mortality--not shocking news given all we know about the benefits of a rounded, plant-based diet.

Summary: It's still ok to eat red meat! Moderation is key. Aim for 1-2 servings per week at most. And, as always, eat your vegetables.

Escondito Falls

This past weekend I went on a "hike" through Malibu's Escondito Falls. While the first two legs offered a rigorous but novice hiking experience, I will go ahead and call the third and final leg an all-out boulder climb (and I'm NEVER one to exaggerate). With shaky legs, we summitted the cliff for a beautiful view of the waterfall beneath and the Pacific Ocean. The next day, I felt not only accomplished, but general body soreness--a hurt-so-good kind of feeling. Not surprising given that just 30 minutes of rock climbing burns nearly 400 calories. If you're not up for the last leg, the view of the second waterfall is still worth the trek.

Climbing out of this cave required advanced shimmying technique.

Shakshouka

This middle-eastern dish of eggs poached in spicy tomato sauce is bubbling hot and perfect for sharing on a cold night! I served it with some homemade whole wheat pita bread and Moroccan Eggplant Salad. It made perfect healthy comfort food as the snow comes down in NYC!

Shakshouka
Serves 4

A mildly spicy, bubbling hot dish perfect for sharing on a cold night.

2 Tbs olive oil
4 jalapeños, stemmed, seeded, and finely chopped

1 small yellow onion, chopped
3 cloves garlic, crushed and sliced
1 teaspoon ground cumin
1 tablespoon paprika
1 28-ounce can low sodium or no salt added diced tomatoes

Salt, to taste
4 eggs
1/4 cup feta cheese, crumbled
1 tablespoon chopped flat-leaf parsley
Warm pitas

1.    Heat oil in a 12” skillet over medium-high heat. Add chiles and onions and cook, stirring occasionally, until soft and golden brown, about 6 minutes. Add garlic, cumin, and paprika, and cook, stirring frequently, until garlic is soft, about 2 more minutes.

2.   Add tomatoes and juices, reduce heat to medium, and simmer. Using back of spoon, mash tomatoes while stirring. Simmer until thickened slightly, about 15 minutes. Season with salt to taste.

3.   Crack eggs over sauce so that eggs are evenly distributed across surface. Cover skillet and cook until yolks are just set, about 5 minutes. Using a spoon, baste the whites of the eggs with tomato mixture, being careful not to disturb the yolk. Sprinkle with feta and parsley and serve with pitas, for dipping.

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 

Northern Spy Food

It's been open a little over 2 years now. Northern Spy Food continues to be at the top of my list of restaurants to take friends. Delicious local ingredients help them create a rotating menu of seasonal comfort food. Portions are perfectly suited for sharing a variety of starters and mains; trust me, you'll want a taste of as much as possible once you see/smell/taste what's coming out of the kitchen. 

Another reason I love this place? They do vegetables BEAUTIFULLY. For me, there is nothing better than a touch of meat/cheese/decadence with a heaping plate of the healthy stuff. Last night we ordered Kale Salad, Marinated Beets with Goat's Yogurt, Crispy Gnocchi and the Hudson Valley Pork Special, which was pork belly with black-eyed peas and greens. With copious wine and dessert, the whole evening was only $60 a person. Reasonable for such a high quality, delicious meal! 

Kale Salad with Almonds, Butternut
Squash and Pecorino

Golden and Red Beets with Goat's Yogurt--
goat's yogurt was pleasantly surprising

Crispy Gnocchi is a great shared indulgence!

In case you need another reason to exercise...

Irisis was named for its ability to carry messages between body cells, 

after Greek mythology’s Iris, messenger of Olympian gods. 

A study conducted by scientists at Harvard has isolated the protein, named irisis, produced naturally during exercise that helps increase calorie burn. Irisis turns white fat into brown, a more metabolically active fat that helps keep us warm. In short, the hormone increases calorie burn beyond that which we get from exercise alone. While studies are expected to head in the direction of approving irisis for pharmaceutical use, “repeated bouts of prolonged exercise” promote a natural increase in the body’s levels. Summary? Hit the gym 4-6 times per week and aim for 30-60 minutes per session.    

Talking About a Resolution...

Does your New Years resolution need a boost only 2 weeks into 2012? The pitfall of many resolutions or long-term goals is that they lack specificity and ability to measure success. Make specific, achievable, measurable short-term goals to help make your resolution a reality. 

Resolution: "Lose weight."

This week's goal: "Exercise 15 minutes extra, 3 days."

Resolution: "Eat more vegetables."

This week's goal: "Include vegetables in 2 out of 3 meals every weekday."

Resolution: "Eat healthier."

This week's goal: "Choose fruit instead of dessert 5 out of 7 days."

Happy 2012!

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. 

Latkes and Homemade Applesauce

 The holidays are a great time for great food. I got to celebrate the holidays with delicious dishes like last night's Zucchini Potato Latkes with homemade applesauce--check out the recipes and save for next year or enjoy a belated holiday favorite :)

Homemade Bourbon Applesauce

Ingredients
6 small-medium apples, peeled cored, loosely chopped
1/4 cup bourbon
1-2 tsp cinnamon (or 1 cinnamon stick)
1/4 tsp nutmeg
1/4 tsp Allspice

Preparation
Place apples in heavy pot over medium-low heat. Add bourbon and spices. Cover and stir periodically until apples are softened, mashing with spoon as you stir. Takes about 30-40 minutes for chunky consistency  Remove from heat. Mmm!

Zucchini Potato Latkes

Ingredients
3 small-medium waxy potatoes, coarsely grated (for all grating in this, use large grate on box grater or food processor attachment like I did)
2 medium zucchini, coarsely grated
1small onion (or 1/2 large), coarsely grated
1/4-1/3 cup flour (I used whole wheat--whatever you've got works)
1 egg, beaten
1/2 tsp salt
1/2 tsp ground black pepper
1/4 cup vegetable oil (for frying)

Preparation
Place grated vegetables in dish towel and wring out excess moisture.

In mixing bowl, combine egg, flour, salt and pepper. Add vegetables to egg mixture and toss until well combined. Add more flour as needed (extra flour and egg will make these fluffier on the inside vs. crispy the way I make them).

Heat half oil in large skillet, but do not let smoke. Drop rounded tablespoons of mixture into oil, and flatten. Fry first batch until golden brown (about 2-3 minutes) and flip. Brown on other side. Remove from oil and drain on paper towel. Repeat with remaining latke mixture and oil.

Keeping Salt in Check

Most of us have heard "cut cut cut sodium." But a recent study shows that too much AND too little may increase risk of cardiovascular death (aka heart attacks). An article published in the NYTimes this week discussed the study. So what does this really mean for your intake? You don't need to avoid salt entirely (this is quite impossible, really). But limiting your intake will likely be beneficial, especially given how much sodium is added to processed foods in our food supply. Try these simple tips to keep salt within healthy limits:

1. Choose fresh! Think seasonal fruits and veggies for vitamins, minerals, and flavor. Choose them instead of processed and packaged foods which often have ridiculous amounts of added sodium. 
2. Add spice. Salt a tad in cooking (just enough to bring out other flavors) and add dried/fresh herbs and spices for taste. 
3. Avoid salting food at the table. Food is typically salted during cooking (especially at restaurants), so keep the shaker off the table. 

Thanksgiving MyPlate

The MyPlate planner is the official recommendation on how to plan your meals. It's divided as follows:

• 1/2 vegetables (and fruit)
• 1/4 meat/protein
• 1/4 starch

Check out  my Thanksgiving plate below for a way to make your plate tomorrow match the guidelines (and save a small piece of pie for later to have as a snack!). It's a great way to not overdo it!

Chocolate Chip Cookie Spin

These oatmeal chocolate chip cookies are full of surprises. From the more traditional Spiced Chocolate Chip Oatmeal Pecan to a more unique Dark Chocolate with Cherries and Orange, these will not disappoint. The spices, nuts, and fruit give them a holiday flare that make great gifts. Since both batches start with the same base,  it's easy to whip up both varieties at once.

Chocolate Chip Oatmeal Cookies

Ingredients

8 tablespoons unsalted butter, at room temperature

3/4 cup sugar

1 cup light brown sugar, firmly packed

1 teaspoon salt

1 teaspoon vanilla extract

2 large eggs

1 cup whole wheat flour

1/2 cup all-purpose flour

1 teaspoon baking soda

1 1/2 cups quick-cooking oats

1/4 teaspoon ground cinnamon

1/8 teaspoon ground nutmeg

pinch ground clove

1 cup chopped pecans

6 ounces semisweet chocolate chips

6 ounces dark chocolate, chopped

1 cup dried cherries

2 teaspoons freshly grated orange zest

1. Line a large cookie sheet with parchment and place in refrigerator.
2. In standing mixer, beat the butter in a bowl until light and fluffy. Add both sugars, salt, and vanilla, and beat until well mixed. Stir in eggs, one at a time.
3. Sift together the flour and baking soda in separate bowl. Add half of the flour mixture to the butter with the mixer on low speed. Once the flour has been incorporated, add the second half. Stir in the oats.
4. Divide dough in half and place in separate bowls. Add cinnamon, nutmeg, clove, pecans and chocolate chips to one half and mix well. To other half, add dark chocolate, cherries, and orange zest and mix well. Refrigerate all dough 30 minutes to an hour.
5. Preheat oven to 350degrees.  Drop the dough, by the tablespoon, onto the cookie sheet and bake for 10-12 minutes or until golden. Remove from the oven and cool the cookies on a rack.

Fall Treat--Pumpkin Muffins

The smell of these Whole Wheat Pumpkin Walnut Muffins makes welcoming the fall chill a little easier. The pumpkin keeps them moist and dried fruit adds a touch of sweetness. Canned pumpkin makes them especially easy. Grab one for breakfast, or serve instead of rolls alongside a Thanksgiving feast! 

Whole Wheat Pumpkin Walnut Muffins 

Adapted from Gourmet 

Ingredients

1 stick (1/2 cup) unsalted butter

3/4 cup canned solid-pack pumpkin

1/4 cup buttermilk

2 large eggs

3 tablespoons unsulfured molasses

1 teaspoon vanilla

1 cup all-purpose flour

1 cup whole-wheat flour

1 1/2 teaspoons baking powder

1 teaspoon ground cinnamon

1/2 teaspoon ground ginger

1/4 teaspoon ground cloves

1/8 teaspoon freshly grated nutmeg

1/2 teaspoon salt

1/4 teaspoon baking soda

3/4 cup packed brown sugar

3/4 cup chopped pitted dates, raisins, or currants

3/4 cup finely chopped walnuts + 2 Tbs minced walnuts

Directions

Preheat oven to 400degrees. Grease twelve ½ cup muffin cups, or place wrapper in each.

1.       Melt butter and cool slightly. Whisk together butter, pumpkin, buttermilk, eggs, molasses, and vanilla.

2.      Into a large bowl sift together flours, baking powder, spices, salt, and baking soda and whisk in brown sugar. Make a well in center of flour mixture and add pumpkin mixture, stirring just until combined. Stir in fruit and ¾ cups chopped walnuts.

3.      Divide batter among cups. Sprinkle remaining 2 Tbs walnuts evenly over batter in each cup and bake muffins in middle of oven 20 to 25 minutes, or until puffed and a tester comes out clean.

4.      Cool muffins in cups 5 minutes and turn out onto a rack. Serve muffins warm or at room temperature.

Book Review: Born to Run

I'd heard a lot about Christopher McDougall's Born to Run. The book is a talented journalist's account of growing his own amateur athletic career by adopting the running stylings of Mexico's Tarahumara tribesmen. And all the adventures that come along with sticking a bunch of Americans in the depths of isolated canyons in Mexico to brave ultra-marathon distance runs.

While I wasn't moved to run barefoot or take up 100 mile distance running, I did notice a difference over my past few runs in the way I think (or better said, don't think) about my stride. McDougall was encouraged by his coach's study of the Tarahumara's way of running to  run like a kid again, a lesson in both gait and attitude.

The Tarahumara subsist on a close-to vegan diet, with nights spent getting drunk on corn beer--a diet that most of us would assume detrimental to the body and inadequate considering the ultradistances the Tarahumara run every day. Their lifestyle of living off the earth and enjoying multiple uphill marathon runs daily supports minimal rates of injury, great longevity, and a population that knows virtually no chronic disease.

So what exactly do they eat? One passage sums it up better than I ever could, so thought I'd share in case anyone out there feels ready for a dietary experiment:

 "Anything the Tarahumara eat, you can get very easily," Tony told me. "It's mostly pinto beans, squash, chili peppers, wild greens, pinole, and lots of chia." ...the traditional Tarahuma diet exceeds the United Nations' recommended daily [protein] intake by more than 50 percent. As for bone-strengthening calcium, that gets worked into tortillas and pinole with the limestone the Tarahumara women use to soften the corn.


Now I'll just need to remember to register for limestone tortilla flats.

Lamb Burgers with Kale Chips

I love a good burger--nothing satisfies a red meat craving quite like them! Jazzing up a standard burger recipe for company is an affordable and delicious way to impress. Making small patties and serving burgers alongside lots of vegetables can keep your portion of a fattier meat in check and still leave you full and satisfied.

This week I made lamb burgers for a weeknight dinner with friends and served them with whole wheat pita pockets, homemade yogurt lemon dill dressing, and a side of oven-roasted kale chips (a favorite, fast go-to recipe). The yogurt dressing would go great on a salad or as a chicken marinade, so make a big batch since you have to get out the blender anyway!

Lamb Burgers

Serves 6

Ingredients

1.5 lbs ground lamb

1 ounce feta, crumbled

3 Tbs chopped kalamata olives

1 clove garlic, minced

2 Tbs fresh basil leaves, chopped

2 Tbs fresh oregano leaves, chopped

Salt and pepper

Directions

1. Mix all ingredients with lamb until combined. Form into 6 patties and refrigerate ~30 minutes.
2.  Grill on one side until browned, about 3-4 minutes. Turn and grill additional 3-4 minutes, until sides are browned and inside is pink.
3. Serve with pita, cucumber, tomato, and yogurt dressing. 

Yogurt Lemon Dill Dressing

Makes about 1.5 cups

Ingredients

1 cup Greek yogurt

Juice of 1 lemon

½ cup chopped fresh dill

¼ cucumber, peeled and diced

1 clove garlic, minced

2-3 Tbs olive oil

Salt and pepper

Directions

Blend all ingredients except olive oil, salt and pepper. Drizzle olive oil into blender until dressing reaches desired consistency. Add salt and pepper to taste.  

Kale Chips

Makes 2 servings

Ingredients

1 bunch kale, washed, stems removed

2 Tbs olive oil

Sea salt and black pepper to taste

Directions

Preheat oven to 425. Wash kale and remove stems. Dry leaves well, tear, and toss in olive oil, salt and pepper. Place leaves on cookie sheet and roast about 10 minutes, until crispy.