Category Archives: Healthy

Casseroles, Healthy, Main Dishes

Creamy Tuna Potato Salad

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I’ve never been a huge fan of potato salads. They are usually overly-fatty-creamy, with cold mushy potatoes and bits of who-knows-what. Just not appetizing. But then I read this in some magazine once, and since I had asparagus and red potatoes already, decided to give it a whirl.

With a bit of a twist and crossover of tuna salad and potato salad, and easy on the saucy things, it sounded much more delicious than your usual potato salad rotting in the picnic sun. And by substituting in Greek yogurt for some of the heavier dairy per usual it becomes slightly healthier.

Ingredients:

  • 2 pounds redskin potatoes
  • 1/2 cup frozen mixed vegetables (or just peas)
  • 10-12 spears asparagus
  • 2 tbsp plain Greek yogurt
  • 2 tbsp mayonnaise
  • 1 can tuna, drained
  • 1/2 cup skim milk
  • Salt, pepper, dill, oregano, etc.

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Step 1: Dice your potatoes, and bring a pot of water to a boil. Add the potatoes and cook 5-7 minutes. Add the chopped asparagus and frozen veggies and cook another 3-5 minutes.

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Step 2: Mix the yogurt, mayo, and milk in a small bowl. Use more or less milk to make it your desired consistency.

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Step 3: Drain the potatoes and vegetables. In a large bowl, combine the tuna, potatoes, and cream dressing. Season as desired, mix well.

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This recipe makes enough for three good-sized servings. The SO and I each had some for dinner, then I packed up the rest for lunch the following day.

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This is tasty warm right after combining, or cold right out of the refrigerator, making it a great dish for leftovers.

Healthy, Main Dishes, Vegan, Vegetarian

Vegan Tofu-Sauerkraut Lettuce Wraps

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As I’ve been diving into the world of vegan food options, it has made me more creative with my meals, how they are cooked, what is in them, and what I can mix together.

One meal option I have fallen in love with is lettuce wraps. It is just like a taco, only completely gluten-free (depending on what you put inside), no added carbs, and very healthy. You get a dose of greens de facto because of the lettuce leaves, and skip the extra calories and added who-knows-what in the typical tortilla (refined & bleached white flour, leaveners, softeners, added sugar, GMOs, etc etc).

And, like a regular taco, you can put just about anything inside! Wraps are a great catch-all for veggies you need to use up, leftover half-batches of grains, and anything else you can think of. Here I use some of my homemade sauerkraut (which is so mind-blowingly easy to make, and delicious!), fried tofu, and mushrooms as my umami base, then load on top of it cooked rice & black beans, diced avocado & fresh salsa. Ah-maz-ing.

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And the best part is, you can’t really over-eat these! There is so much veggie goodness and nutrition packed into every wrap, you can have three or four, no problem. This recipe makes enough for 4 large wraps.

Ingredients:

  • 4 large outer leaves of romaine (plus more shredded)
  • 1/2 block firm tofu, drained
  • 4 oz fresh mushrooms, sliced
  • 1/2 cup sauerkraut or raw cabbage
  • 1/2 cup cooked rice
  • 1/2 cup black beans
  • 1 large avocado
  • 4 tbsp salsa of choice

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Step 1: I made my black beans from dried (much cheaper than canned!) by taking 1 cup of beans per 2 cups water and putting them in a slow cooker on low for 6-8 hours. This makes the beans nice and tender and ready to eat. Cook the rice according to package directions.

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Step 2: Drain and press the tofu by placing it on a folded paper towel with another on top. Press firmly, or place a heavy object on top, for a few minutes. Then add the tofu, mushrooms, and sauerkraut to a medium-hot frying pan, and cook, stirring often, until the mushrooms are moist and browned. Add a tbsp of water or vegetable stock if it dries out at any time.

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Step 3: Assemble the lettuce wraps. Take a large leaf of Romaine or other head lettuce and hold it in the palm of one hand. Add a tbsp or two of rice and cooked beans, then a heap of the cooked tofu-mushroom-sauerkraut mixture.

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Step 4: Add optional toppings like the diced avocado and salsa, or try sliced olives, juilenned carrot, zucchini, or radish, or shredded cheese. You could add nutritional yeast, soy sauce, sriracha, refried beans, or any other taco topping your heart desires.

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Above all, make it your own and enjoy!

 

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Comfort food, Healthy, Informative, Main Dishes

How to health-ify pizza

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Who doesn’t love pizza? Chewy dough, crispy crust, tangy sauce, myriad toppings. I adore pizza in all its many forms. Deep dish, thin crust, stuffed crust, veggie, pockets, rolls.

The problem is that chain pizza is really not healthy. We all know this. Mountains of cheese, grease that literally drips from each slice, fatty processed meats as the most popular toppings, and dough made with bleached white flour.

However, most people do not want to make a cauliflower crust, with ground flax and chia seed, all-veggie pizza with no sauce and kale.

There must be some middle ground.

Turns out there is! Good news, you can have you pie and eat it too. (Pizza pie that is) If you really have a craving, go ahead and order that $5 hot and ready. But every little step you take to healthify it will contribute to your long-term overall health.

Simply start with the addition of 1 cup of vegetables to your meal every day, and your body will thank you. It’s easier than you think!

Besides adding good stuff, you can also cut down on the not-so-good stuff. Try one step each time, and see which suit your tastes. Over time, your taste buds will become used to less and less fat and salt, and will come to appreciate new flavors.

Here are some tips:

  • Ask for half the amount of cheese, or no cheese at all
  • Opt for vegetable toppings like mushroom, onion, and spinach rather than bacon, sausage, or pepperoni
  • Make pizza at home with store-bought or preferably from scratch dough and fresh vegetables (a great way to clean the fridge!)
  • Just have one slice, and add a bowl of soup or salad to the meal
  • Buy a plain pizza (which will save you money too) and top with your own grilled vegetables at home
    • Topping ideas: wilted spinach, steamed kale, red bell peppers, sliced onions, banana peppers, microwaved sweet potato slices, cauliflower, broccoli, zucchini, squash, tomatoes

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Do you have any ideas of your own on how to health-ify pizza?

Healthy, Main Dishes, Vegan, Vegetarian

Broccoli Slaw Veggie Burgers

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This is yet another creative way I have come up with to use up some extra broccoli slaw. Tuesday I shared a recipe for vegetable fried rice using broccoli slaw, today I’m sharing my tweaks on my famous veggie burger recipe.

As I shared with my quinoa and kidney bean recipe, all you really need is some grains, some veggies, and a binding agent. This is another fantastic way to use up odds and ends. Any type of bean, grain, lentils, barley, greens, etc can be incorporated into patties. Then just fry them up, and you can enjoy them alone, on sandwiches, in lettuce wraps, or freeze for later.

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This recipe makes about 4 cups, and about 6-8 patties, depending on how large you make them.

Ingredients:

  •  2 cups cooked couscous
  • 1/3 can vegetarian beans
  • 1/4 c chopped mushrooms
  • 1/2 c broccoli slaw
  • 1/4 c spinach
  • 1/4 c chopped cabbage
  • Squirt of lemon juice
  • 3 tbsp. oil of choice, such as coconut

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Step 1: In a bowl, mash up your beans. You can use any kind, I had an open can of these vegetarian baked beans so that is what I used. They gave a nice tomato-ey taste to the finished product.

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Step 2: Mix in your couscous or other grain. Meanwhile, stir fry all your vegetables in a covered pan until soft.

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Step 3: Mix in your veggies. Add the lemon juice to taste, along with any herbs or seasonings you want to use. If the mix is too wet, add a tbsp. or two of flour. If it is not at all moist, add lemon or warm water. The mix should be like soft cookie dough.

Step 4: Form patties with about 1/2 cup mixture, and place in a heated frying pan with 1 tbsp. oil. Fry 4-5 minutes, until browned. Flip, and cook another 4-5 minutes. Remove to a plate and keep warm. Continue cooking 2 at a time until all are cooked.

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Now you can enjoy your healthy, easy, vegetarian creation!

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I covered mine with some homemade sauerkraut and sriracha.

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Healthy, Main Dishes, Side dishes, Sneaky Healthy, Vegan, Vegetarian

Easy Veggie Steamed Rice

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On its own or as a side dish, vegetable steamed rice is one of my new absolute favorite go-to dishes. It is fabulous for using up leftovers in the crisper drawer before they are unusable. It is a good way to hide extra veggies for people who don’t love their taste. You can try new vegetables without having to fully commit. And it is endlessly variable.

The basis of this particular recipe was a bag of broccoli slaw that was on super sale, I had to have it. But you can only eat so much slaw at a time, so I had to find some creative ways to use it up. I’ve also been eating a more vegan diet, so I bulked it up a bit to make it a full meal. Feel free to add in a meat of your choice like chicken or shrimp, sauces you like such as terikayi or soy, and switch up the veggies.

Ingredients:

  • 1 c uncooked rice
  • 2 cups water or broth
  • 1-2 cups veggies
    • I used: 1/3 cup broccoli slaw, 1/3 cup diced bell pepper and onion, and about 1/2 cup raw spinach
  • Handful smashed almonds or peanuts
  • Soy sauce to taste

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If you have a rice cooker, this entire thing can be cooked together. Same goes for a crock pot. If you don’t have one of those option, you can boil the rice and fry the veggies separately and then mix together.

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Step 1: Put the rice, water, and veggies into the rice cooker, and turn on. Alterntively, place in a small slow cooker and cook on low 1-2 hours. Or, boil the rice according to package, and stir fry the veggies in 1 tbsp. oil until soft, then mix.

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Step 2: This is not required. If you want, heat 2-4 tbsp. oil in a pan, and add the cooked rice and veg. Cook for 5-7 minutes, until rice begins to brown and crisp, and flip with a spatula. Cook the other side until brown, then serve hot.

Comfort food, Crock pot, Healthy, Main Dishes, Slow cooker, Sneaky Healthy, Vegan, Vegetarian

Three Bean Vegan Chili

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Chili is one of my absolute favorite comfort foods. It couldn’t be easier to put together, just throw all the ingredients in a crock pot and let it do the heavy lifting while you go to work, school, travel, write, hike, shop, whatever you do all day. Then come home to a hot, delicious, healthy meal that makes the whole house smell divine.

This is seriously the most perfect cold-weather dinner of all time.

White Bean Chicken Chili is definitely on my top ten for Crock Pot meals, but since I’ve been on a bit of a vegan kick lately, I wanted to make a chili with no meat or animal products that was equally delicious and satisfying. And that’s exactly what I did, and you can too!

Don’t tell those you serve that it’s vegan, and they likely won’t even know.

Ingredients:

  • 1 can diced tomatoes (with green chilis if you want kick)
  • 1 small can tomato paste
  • 1 can pinto beans
  • 1 can black beans
  • 1 can white cannellini beans
  • 4 tbsp. chili powder
  • 1 tsp paprika
  • 1 tsp ground ginger
  • 1 tsp garlic salt
  • 1 tsp cumin powder

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Step 1: Open all the cans, and pour directly into the crock pot. Leave the tomato juice, but if you want to drain and rinse the beans to cut down on extra sodium, you totally can.

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Step 2: Cook in crock pot on low 6-8 hours, or high 2-4 hours. That’s it! Other addition you could make: chickpeas, really any other type of bean, crushed garlic, diced onion, carrots, celery, bell peppers, hot peppers, tomato juice, tomato sauce, hot sauce…   IMG_7587

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I made a batch of corn bread using Jiffy mix and a can of corn to serve with the chili. Yes, the carnivore had to add a handful of cheese, but progress is progress. Baby steps.

Since this makes a crap-ton of chili, some ideas to use up the remainder include chili cheese dogs, chili mac n cheese, and topping baked potatoes with a scoop for a filling meal or snack.

 

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Healthy, Main Dishes, Salads, Vegan, Vegetarian

Power Greens & Beans Salad

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If you’re looking to fill up, super-charge your cells, up your fiber intake, and feel AWESOME for around 300 calories a plate, look no further!

This phenomenal salad uses a strong base of mixed greens (romaine & spinach) combined with the vegan four-bean salad from a previous post, and topped with fresh green onion to create a super heart-healthy, cholesterol-reducing, vitality-restoring super salad!

(Claims not investigated by the FDA. I made all this up so far.)

But seriously folks, this is delicious, and there is so much gorgeous color and fiber here, it might be a challenge to finish the whole plate! And with the vinaigrette from the four bean salad, you don’t even need dressing, which is where a lot of salad calories tend to come from.

So you can feel really super awesome about eating this.

Ingredients:

  • 4-5 romaine leaves, chopped or torn
  • 1 cup fresh spinach
  • 1 cup vegan four bean salad
  • 2 green onions, chopped

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Step 1: Create a giant bed of greens on your plate. The more the merrier!

“Oh no, not more green leafy vegetables!” — Said no one’s internal organs ever.

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Step 2: Smother the greens in the bean salad. Chop the green onions on top and that’s all there is to it. Enjoy your phenomenally healthy and tasty lunch/dinner/whatever.

Optional substitutions: Use any kind of leafy green here, kale would also work, even iceberg if you must. If you don’t like green onion, use any other fresh herbs. You can also add other toppings like raw nuts or seeds, croutons, olives, sliced peppers, etc.

 

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Healthy, Side dishes, Vegan, Vegetarian

Balsamic Brussels Sprouts – Less Than 5

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Brussels sprouts tend to be a polarizing vegetable. Love it or hate it.

I love it. Bet you didn’t see that coming. =)

That hasn’t always been the case. Tastes change over time, as most children don’t enjoy the taste of many vegetables, but as we grow and our palates expand, things we once found revolting become favorites.

Brussels sprouts are in the Brassicacea family, along with broccoli, cabbage, kale, and collard greens. They may have originated in Brussels, Belgium, where they may have earned their name. They contain high levels of vitamin C and K, B vitamins, trace minerals, phytochemicals, and fiber. They, along with other brassicas, contain a chemical called indole-3-carbinol, under study for its effects on DNA repair and apparent ability to block growth of cancer cells.

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Boiling used to be the only way brussels sprouts were prepared, and gave these beauties a bad name by boiling all the taste and life out of them . Better options for cooking to maximize texture and taste include steaming, frying, and my personal favorite, oven roasting.

Brussels sprouts are healthy and plentiful in the fall, making them an affordable option for side and main dishes. They tend to feature in Thanksgiving and Christmas meals. Umami and salty flavors tend to go well with the slightly bitter taste of these sprouts.

This side dish is simple and quick, as well as healthy for you. It is hearty enough to be a main dish as well if you please.

Ingredients:

  • 1 1/2 cups fresh Brussels sprouts
  • 3 tbsp balsamic vinegar
  • 1/4 red onion, sliced thinly
  • 1 tbsp olive or coconut oil

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Step 1: Cut the ends off the Brussels sprouts and slice large ones in half. Thinly slice the red onion. Heat the oil in a frying pan.

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Step 2: Add the sprouts to the pan, and cook 4-5 minutes. Add the balsamic vinegar and red onion, and cover. Let cook 5-7 minutes, until the onion and sprouts are tender.

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That’s all there is to it! Serve warm, on its own or as a side dish.

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The sprouts are tender yet still with a bit of crunch. The onions add a perfect sweet complement, and the balsamic coats everything in a sweet, slightly salty, and tart flavor.

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[amd-zlrecipe-recipe:7]

Beverage, Healthy, Vegan, Vegetarian

Turmeric Ginger Juice

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Juices are a great way to add in extra vitamins and minerals from fruits and vegetables if you feel you don’t get enough in your regular diet. They are not a substitute for real, whole fruits and vegetables, because you miss out on the peels, flesh, seeds, and fibers. However, they are tasty and a good option for a little extra boost.

Some fruits and vegetables are already well-known for their juicing abilities, such as apples, carrots, celery, or spinach. However, there are many herbs and spices which would also be beneficial to add to your morning or afternoon pick-me-ups.

Two of my favorites currently are both roots, turmeric and ginger. Turmeric is beginning to gain more fame in the cooking community for its gorgeous yellow coloring, delicious flavor, and many health-promoting capabilities. Turmeric has long been used in medicine. It is thought to help ease arthritis, heartburn, stomach aches, diarrhea, intestinal distress, bloating, as well as increase appetite, and decrease liver and gallbladder disorders.

Turmeric does contain compounds which may reduce inflammation and swelling, contributing to its ascribed powers of easing the above-named illnesses. Traditional Eastern medicine claims even more potential benefits, ranging from curing headaches and bronchitis to more serious diseases such as fibromyalgia, depression, and Alzheimer’s disease.

Ginger, meanwhile, is an herb with an underground rhizome which is the most-often used part of the plant in both medicine and cooking. Most often ginger is ascribed powers of curing any “stomach problems” such as motion sickness, colic, diarrhea, nausea, and stomach aches. Other potential benefits include its use as a gentle, natural laxative and relief from muscle soreness, back pain, or stomach pain.

Whether or not you want potential relief from any of these symptoms, it is great for your heart and cardiovascular health to include these two roots in your cooking routine. Ginger is a delicious flavoring agent in stir fry and tea, and turmeric gives rice and curries a pungent smell and vibrant yellow color.

One simple way to get these benefits and more is to juice your roots! That’s right, simply add small pieces of these fresh, or a tsp or two powdered right into your liquid concoctions. This recipe was adapted from Jim over at Be Mindful Be Human’s Turmeric and Ginger Milk.

Ingredients:

  • 1/4 fresh pineapple (or 1/2 can chunks)
  • 1 large carrot
  • 1-2 sticks celery
  • 2 apples
  • 1/2 fresh lemon
  • 1 tsp ginger (or 1″ piece root)
  • 2 tsp turmeric powder (or 1″ root)
  • 1/3 cup greens (spinach, kale)

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Step 1: Slice all your fruits and veg into a size your juicer can handle. Juice them all, alternating soft (greens) and harder (carrot, apple) pieces.

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Step 2: Add the ginger and turmeric, and stir well to mix. Fresh juices will often settle, and the micronutrients begin breaking down almost immediately, so try to enjoy within 20 minutes of juicing.

 

Healthy, Side dishes, Vegetarian

Cinnamon Ginger Candied Carrots

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Carrots are a fantastic powerhouse of vitamins and minerals, including the one for which it is most famous, beta-carotene. This precursor to Vitamin A is what gives carrots their characteristic orange color. Along with other yellow, red, and green vegetables, carrots are a great dietary source of this vitamin which is critical for growth and development, a healthy immune system, and of course good vision.

The problem is that many people, including children and picky partners, do not enjoy carrots. Whether sliced, shaved, or cooked, some cannot handle carrots crunch or soft delicate flavor. One easy way to hide more in your usual cuisine is to puree into soups, chili, and sauces. But another way to ease loved ones into loving this healthy, humble root veg is to season and sweeten them into a soft, delightful side dish all will enjoy.

Candied carrots have always been a dish I am fond of, since childhood where three main veg sides reigned supreme: green beans, canned corn, and candied carrots.

This updated version has much less fat than the typical butter-smothered version, as well as less sugar. However, we amp up the overall flavor with the subtle spices of cinnamon, nutmeg, and ginger, combined with just a touch of brown sugar and honey, to create the perfect accompaniment to whatever you put on the table tonight.

I guarantee kids and grown-ups alike will gobble them up, and maybe even ask for seconds!

Ingredients:

  • 3-4 large carrots
  • 1 tsp nutmeg
  • 1 tsp cinnamon
  • 1 tsp ground ginger (or 1 tbsp grated fresh)
  • 1 tbsp brown sugar
  • 1 tbsp honey

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Step 1: Slice the carrots into thin rings. I simply wash my carrots, I do not peel them. However, you can peel them if you want.

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Step 2: Put the carrots in a pot with enough water to cover, and bring to a boil. Simmer for about 20 minutes, until carrots are soft when poked with a fork.

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Step 3: If any water remains, drain all but a few tbsp. Add the spices, brown sugar, and honey. Continue to simmer another 10-15 minutes, until reduced to a thick, caramel-y sauce and carrots are tender.

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Serve your candied carrots alongside a lean meat like this spice-rubbed pork roast with other veggie sides, or with your favorite vegetarian or vegan salads or mains. See if they don’t disappear.