Mediterranean Mash: Step away from the traditional loaded mashed potatoes full of cream and other nutritional inhibitors. Purée 12oz of warm white cannellini beans (I used dry beans, soaked and cooked myself with salt), 1/4 cup EVOO, 2 heaping tablespoons of low-fat greek yogurt, and 1 1/2 tbsp raw unfiltered apple cider vinegar. In the order of ingredients listed above you’ll be contributing this to your body: proteins, healthy fats, calcium and vitamin D digestion enhancers , potassium infused ailment fighters. Read more on unfiltered apple cider vinegar here… my favorite new health boost to my dietary lifestyle! Serve drizzled with fresh oregano and Greek olives alongside steak, salmon, or chicken.
Bonus Recipe! Use the ingredients listed above (minus the garnishes), add artichoke hearts and crumbled goat cheese. Serve with pita chips and feel way less guilty than you would consuming a cream cheese based artichoke dip.
Beat the Heat: I am literally melting today. 100+ degrees with humidity and the chances of preventing a headache are slim to none. More days like this to come as we are just entering summer. Maintain hydrated and enjoy the process of keeping fluids in your body… whip up this watermelon snack and nibble all day long. Three ingredients total, 5 minutes prep, and a thousand times tastier than just plain watermelon. Watermelon cubes, few tbsp champagne vinegar (I used Trader Joes Orange Muscat Champagne Vinegar), and minced fresh mint.
Herb Heaven: In an effort to eat more vegetables and sacrifice my old habits of producing lunches full of preservatives (ie deli meat), I created this vinaigrette which can be applied to roasted vegetables at dinner or as the dressing for a zesty bean salad in your lunch sack. Keeping in sync with this all natural way of thinking, I even bought the beans in a bag rather than a can… soaked and cooked them myself!
- 2 cups cilantro
- 1/2 cup olive oil
- 1/4 cup white wine vinegar
- 1 egg yolk
- 1 lemon squeezed
- salt and pepper
- 2 tbsp honey
Simple processs: In a blender, puree the ingredients.
Option 1: Serve over grilled vegetables: red bell pepper, zucchini, yellow squash.
Option 2: Use as the base for a bean salad. Dressing, feta, chopped tomato and bell pepper, minced shallot, white cannellini beans
Wine pairing: New Zealand Sauvignon Blanc. Similar acidity to balance out the vinegar and lemon, grassy qualities that will match the cilantro.
Simply Delightful: Store bough pizza dough and a few savory ingredients… you’ll have more flavor than any fresh bread from your local bakery.
6 ingredients: pizza dough, olive oil, feta crumbles, sliced grape tomatoes, dried rosemary, sliced garlic
6×4 time frame: 24 minutes total – layer up the dough with the ingredients and bake for 15-20 minutes at 400 degrees.
Romesco is the new hummus! I love fruit in its natural form… no glitz, no glam, just peeled or chopped. Contradictory to my healthy cravings, I tend to only partake in the veggie family at dinner time. Carrot sticks and celery as a stand alone snack give me as much as excitement as gearing up for a long work week – blah! Over the years I have learned that the allure of these earthy treats increases with some sort of dipping concoction.The processed ranch packet mixed in with fattening sour cream trend has thankfully passed. Raw almond or peanut butter with a slight drizzle of honey are the best quick fix option for your carrot type delights. Mediterranean hummus, a chickpea and herb blend, has gained popularity as another protein rich, healthy alternative. Like all things, this novelty will eventually no longer stimulate the taste buds. I’ve blown through roasted red pepper, cilantro, garlic, edamame, and olive flavored hummus to the point where I can’t even look at the Mediterranean olive bar at Wegmans any more. In desperation for a new snack dipper, I created this Spanish inspired Romesco sauce. Originally tested with my mother-in-law using an epicurious.com recipe, I’ve since then tweaked it to my liking. Tasty with raw or roasted vegetable spears as well as over grilled steak and chicken. For vegetarians, layer up rice, beans, and Romesco for a hearty and protein rich meal.
- 2 red bell peppers
- 2 tomatoes (roma or on the vine)
- 2 garlic cloves
- 1/3 cup mixture of roasted unsalted almonds and hazelnuts
- 1 tbsp sherry vinegar
- 2-3 tbsp quality extra virgin olive oil
- salt and red pepper flakes to season
- Optional: 1 slice stale white bread (preferable straight from bakery:french, italian, etc.)
- 2 tbsp fresh Italian parsley
Roast the garlic still in skin, red bell pepper, and tomato at 400 degrees. Pull out the garlic after 10-15 minutes, tomatoes after 15-20 minutes, and bell pepper after 20-30 minutes. All should be softened. Roughly chop tomato and bell pepper and squeeze juice out. In a food processor or blender, add all ingredients until smooth but with a slightly nutty texture. Serve chilled with vegetables or warm over meats. Tip: Add honey if desire a sweetness or greek yogurt for a creamy sauce.