The Easiest Stewed Cabbage & Artichoke Recipe

Cabbage is a funny little green veggie that can be hard to figure out how to eat and incorporate into meals. Aside from liking the taste, there’s a lot of positive reasons to eat cabbage. It’s a good source of protein and calcium and is a very good source of dietary fiber and most of the major vitamins. Here is an easy, no hassle way to prepare cabbage that serves as a delicious meal or side dish.

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What you need:

1 small cabbage

4-5 artichoke hearts from a can

chili powder (if you like it w a kick)

1 cup of tomato sauce (or stewed tomatoes)

1 cup of water

Rip the leaves of cabbage into smaller pieces and put in a sauce pan with about 1/2 cup of water. Bring the water to a boil and then settle on a simmer. While the cabbage is reducing down sprinkle in some chili powder (I put about a tsp). Once the cabbage is no longer leafy add in the artichoke hearts. Then while the pot is on simmer, pour in the tomato sauce. Add another 1/2 cup of water to the pot. Place a lid on the pot and let sit for about 20 minutes, occasionally stirring. When the cabbag

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e and artichoke are done cooking they will be soft and the artichokes will start to fall apart. Drain the liquid from the cabbage (keep a little as “juice”) and you are all done! Serve warm.

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BBQ Cauliflower “Wings”

20131029-162825.jpg With football season among us beer and wings seem to be the most common Sunday food fair. My dad and I watch every Patriots game together and I can assure you there is never a lack of wings or beer (and gf cider 🙂 ) but in an attempt to be a little more healthy I surveyed Pinterest for ideas. Here is an awesome recipe that I found on pinterest and modified for cauliflower “wings”. While these babies aren’t chicken, they taste amazing and are a fun, healthy, and tasty alternative! I like to make them just to snack on.

Here’s what you will need:

1/2 cup of gluten free flour (I used Bob’s Red Mill)

1/2 cup of water

1 large cauliflower

1 Tbsp of water

1 cup favorite BBQ sauce

Here’s what to do…

 

Pre-heat the oven to 425 degrees.

In a medium/ large mixing bowl whisk the water and flour together until you have a batter.

Separate the cauliflower into bite size pieces and dip the pieces in the batter, covering as much of the cauliflower as possible.

Remove access drippy batter and place the cauliflower bites on a greased cookie pan and put in the over for 30 minutes.

In a small bowl  mix the BBQ sauce of your choice with 1 tbsp of water.

When the cauliflower bites are ready (after 30 minutes) remove from the oven and cover entirely with the BBQ sauce mix. Using a kitchen brush is the most effective way to do this.

Place the bites back in the oven for 10 minutes

You should see the cauliflower start to “bubble” and sizzle after 10 minutes, remove them and let cool.

Enjoy!!!

Caramelized Butternut Squash & Fig

Carmalized Butternut Squash and Fig Now that fall is well among us it’s officially squash time! Here’s an easy to make, delicious  and healthy recipe that will liven up any meal. Here ‘s what you will need.

1 Large Butternut Squash ingredients

20 figs

4 Tbsp Balsamic Vinegar

3 Tbsp honey

1 Tbsp brown sugar

Here’s What You Do

  1. Preheat the over to 350 degrees
  2. While the oven is preheating pre-cook the squash for 8 minutes in the microwave.
  3. Quarter the figs (so they are cut into 4 pieces each)
  4. When the squash is done pre-cooking, hold with a towel (because it will be hot) and slice 1 inch round cuts
  5. Dice these pieces into triangles (see pictures)
  6. In a sauce pan mix the balsamic vinegar, honey and brown sugar, on low heat and mix slowly. Allow the sauce to caramelize as you slowly mix the ingredients together (this should take about 8 minutes)
  7. Place the squash and figs in a baking pan and pour in the sauce until all is covered
  8. Bake for 45 minutes

Chopped Summer Salad (with a kick)

Firstly, I want to apologize for royally sucking and not writing in forever. Please forgive me! This past month has been beyond crazy but at the end of it all I now officially have a new job and am a year older 🙂

That being said here’s a quick, fresh salad recipe that makes an awesome and filling lunch or dinner.

Ingredients: 

1/4 an eggplant

1/2 red pepper

1/2 cup of corn

1/2 summer squash

1 vine ripe tomato

1/2 cucumber

4 small slices of hot pepper

3 oz grilled chicken (if wanted)

How to Make It:

IMG_3929Dice the tomatoes, cucumbers,  red pepper and hot pepper and put in a bowl with the corn

Dice the eggplant and summer squash and either bake until cooked (about 15 mins at 350) or sauté in a frying pan for about 5 minutes

Add to the bowl of other ingredients and sprinkle a pinch of salt over everything

Pour onto your plate (and if wanted add grilled chicken)

That’s it— probably the easiest meal ever 🙂

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Dairy Free Ground Turkey Curry

If you like curry, you will LOVE this dish. Even if you don’t normally like curry, give this recipe a try. It’s a much milder version than what you get in an authentic Indian kitchen.

What you will need:

  • 1 cup baby spinach
  • 1/2 cup chopped summer squash
  • 1/2 cup  frozen peppers (or fresh, even better)
  • 3 ounces of ground turkey
  • 1-2 tbsp of red curry powder
  • 1/4 cup of almond milk

Note: Broccoli and egg plant would also be great additions to this. Last time I made it and took pics (included here) I didn’t include them but I’m going to give it a try next time and see how it goes.

What to do:

In a pan cook the ground turkey meat until only the middle is pink. Continuously separate meat with a fork while it cooks to achieve the ground morsels instead of just a hamburger type situation image

Next, saute the spinach, summer squash, and bell peppers in the pan with the turkey. Once the turkey and veggies are fully cooked (after about 5 minutes) sprinkle 1-2 tbsps of red curry powder over the contents of the pan.

Almost immediately after adding the seasoning, pour 1/4 cup of almond milk into the pan. Allow the milk to saturate all aspects of the pan, and mix with your fork. Make sure the curry and milk mix together. For a less “milky” curry add less almond milk to the pan.

Let the contents heat for another few minutes before serving.

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Vegetarian Roasted Red Pepper and Quinoa Salad

I recently discovered quinoa. For anyone who doesn’t know of it, it is a gluten and wheat free grain that is high in protein. It resembles couscous or a fluffier type rice so it is great to use as an alternative. This recipe was my first attempt at making quinoa and I am very happy with the outcome so I decided to share! As you can see from the pics, I made this quinoa salad to take to work for lunch but it would also work well for dinner as it is filling and nutrient dense.

 

 

 

 

 

Ingredients:

 

  • 1/2 cup canned cornred pepper quinoa
  • 4-5 baby beets
  • 2 vine ripe tomatoes
  • 1 Persian cucumber
  • 1/4 cup of diced onion
  • 1/3 cup quinoa (uncooked)
  • 2 tbsps red pepper spread
  • dash of salt and pepper

 

Dice all of the vegetables and pour into your serving bowl with the corn. Sprinkle a dash of salt and pepper and mix in.

Next cook the quinoa until light and fluffy (I used the microwave starting with ten minutes and then smaller intervals of about 2 minutes each for another ten minutes)

Mix in 2 tablespoons of red pepper spread…

And that’s it! Easy, healthy and filling!  red pepper spread

 

 

 

The Protein Packed Answer to a Delicious Breakfast…or Dinner: Sweet Vitie!

Aside from providing nutritional value like excellent protein and a variety of vitamins and minerals, eggs have become a staple food in American society. Leaving eggs off a breakfast table or brunch menu seems as taboo as ordering a hot dog for dinner at the Capital Grill. 

And as my family so often did growing up, many people love eggs enough to embrace them as a dinner meal as well. Why not? Eggs are healthy, filling, and versatile leaving us #healthyliving foodies a blank canvas to craft. 

 

The egg craft of choice we will be making today I’ve named “The Sweet Vitie Omelette”. Sweet Vitie earned its name by providing a vitamin (and protein) stuffed bite of honey sweetness (with low cholesterol and low fat). YUM!

Egg cartoon from google http://watermarked.cutcaster.com/cutcaster-photo-100164537-Cartoon-Egg.jpg Ingredients: 

  • Organic egg whites
  • 1 cup bell peppers (frozen or fresh)
  • One vine ripe tomato diced
  • One 1 inch slice of eggplant diced
  • 1 cup organic baby spinach
  • Honey Goat Cheese (as much as you want!)
  • Pinch of garlic 
  • Pinch of salt
  • Pinch of basil

Steps: 

With the burner on “high” mix diced eggplant and bell peppers in a frying pan until eggplant is no longer raw. Add pinch of basil and garlic to the pan 

Pour in baby spinach and diced tomato and add pinch of salt 

 



Let the veggies sauté in the pan until fully cooked. 

Once cooked either remove veggies from pan (if you plan to use the same pan for the egg whites) or put the pan on a cold burner until later.

Turn the burner to a “low” setting and after applying cooking oil pour in egg whites until the bottom of the pan is completely covered. For a fuller omelette use more egg whites— you can use you’re discretion 😉 

Monitor the pan to make sure the eggs don’t burn and occasionally scrape along the sides with a mixing spatula to make sure the sides don’t stick. 

Once the egg has entirely solidified (a tiny bit of liquid around the middle is okay) pour in the veggies. 



Crumple up pieces of the honey goat cheese and sprinkle them on top of the eggs and veggie (see image to right). 

Add as much or as little goat cheese as you want—the more goat cheese the sweeter and creamier the Sweet Vite will be 🙂 

When you are ready flip one side of the omelette onto the other using the spatula and transfer onto your plate. 


Congrats! You have successfully made the super easy, incredibly healthy Sweet Vitie! 

To see the full spectrum of nutrients packed into the Sweet Vitie take a look at the links below from Nutriondata.self.com

Egg White Nutritional Data

Spinach Nutrional Data

Ripe Tomato Nutritional Data

Eggplant Nutritional Data

Sauteed Peppers Nutritional Data

Semi-Soft Goat Cheese Nutritional Data

 

Please leave comments below on what you think of Sweet Vitie 

The Whatever is Left in My Fridge Salad (but it’s actually good)

Last night (Friday) I rushed home from yoga to eat and get ready to meet up with friends. I considered getting take out but, I knew  had some random things left in my fridge that if I didn’t eat would likely go to waste (and throwing away food makes me crazy). So you guessed it I decided to make dinner with whatever was left in my fridge.

To my shock this thrown together meal actually turned out to be delicious and hence I am sharing with all of you so you can enjoy it too (I am aware these ingredients are random).

Here’s what I found in my fridge (that I decided to use in this recipe)

  • 1/6th a head of organic iceberg lettuce
  • Baby beets
  • 1/4 a cucumber
  • a hot chili pepper
  • 1/4 a summer squash
  • 1 ripe vine tomato
  • goat cheese
  • ground lean turkey
  • 1 lime
  • spices

ground turkey and summer squash

On a plate I chopped the iceberg lettuce. I then diced the beets, cucumber and tomato and put them on top of the lettuce. I then crumbled pieces of goat cheese and sprinkled them onto the plate. I cut 1/3 of the lime and squeezed the juice over the salad.

In a frying pan I placed one serving of ground turkey (I use 2 ounce servings) and the diced summer squash.

Once the meat and squash were in the pan I added a sprinkle of basil and about 1/2 tablespoon of red curry seasoning (I am obsessed with the red curry spice from Trader Joes recently).

When the contents of the pan were completely cooked I squeezed the remains of the slice of lime on them, and added a few pieces of diced chili pepper.

I added the turkey/squash mix on top of the salad and presto, dinner is served!

whatever's in the fridge salad