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. 

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.