Bean Burritos

We have been trying to eat a lot more beans in place of meat, and this was an awesome recipe to incorporate them.  The bean mixture made a great meat replacement because the consistency had a "meaty" quality to it in that it held together tightly and was very flavorful from the garlic and chili powder. This was also pretty quick to make so was great for a weekday dinner. 

Bean Burritos

Makes ~ 6-8 servings

Ingredients

1 Tbsp canola oil

1 garlic clove, minced

1/2 tsp chili powder

1/4 tsp salt

1/3 cup water

1 (15oz) can organic black beans, drained and rinsed

1 (15oz) can organic kidney beans, drained and rinsed

3 Tbsp mild salsa

whole wheat or multigrain tortillas

3 small vine ripe tomatoes, seeded and chopped (~1 1/2 cups)

1 avocado, peeled and cut into 1-inch pieces

2 cups shredded romaine lettuce

1/3 cup green onions, chopped

6 Tbsp organic light sour cream

Directions

1. Heat canola oil in large pan over medium-high heat. Add garlic, chili powder and salt. Cook for about 1 minute, stirring constantly. Add water and beans. Simmer until liquid has cooked off. Stir in salsa and partially mash bean mixture.

2. Heat tortillas according to package directions. Fill  each tortilla with about 1/3 cup bean mixture and top with tomatoes, avocado, lettuce, green onions, and sour cream. Roll up and serve.

(Recipe adapted from myrecipes.com)

What are the nutritional benefits of this meal? Black beans are high in protein and fiber and are a significant source if iron, magnesium, phosphorous, manganese and B vitamins thiamin and folate. Kidney beans provide lots of protein, folate, fiber, and iron. 100% whole wheat tortillas are rich in B vitamins and fiber. Tomatoes are high in vitamin C and lycopene. Avocados are rich in monounsaturated fats that have been shown to boost HDL (good cholesterol), and are an excellent source of vitamins C,E and carotenoids lycopene and beta carotene, as well as the minerals selenium and zinc. Romaine lettuce is an excellent source of vitamins, A,  K and folate, as well as the mineral molybdenum, and is a very good source of fiber, minerals manganese, potassium, copper, and iron, as well as vitamins biotin, B1 (thiamin) and C. Onions are rich in quercetin, a type of antioxidant, as well as vitamins and minerals, including vitamins C, K, folate, thiamin, and minerals calcium, magnesium, potassium and manganese.

Black Bean Burgers

I finally found a black bean burger recipe that I like! And a bonus - they don't fall apart! They were very simple to make and were perfect with a whole wheat bun, cheddar cheese, lettuce, and tomato. You can make these spicy by increasing the amount of chili powder and hot sauce, but I kept these ingredients to a minimum since I'm not big on spicy food.  

These were really good on a bun, but would also be great on a green salad to add some protein in place of meat.

Black Bean Burgers

Makes 4 burgers

Ingredients

1 can (16oz) organic black beans, drained and rinsed

1/2 organic green bell pepper, cut into 1-inch pieces

1/2 yellow or sweet onion, cut into wedges

3 garlic cloves, peeled

1 egg

1/2 tsp chili powder

1/2 tsp cumin

1 tsp hot sauce (I used Cholula)

3/4 cup bread crumbs

Directions

1. Preheat oven to 400 degrees and lightly oil baking sheet with canola oil.

2. Mash black beans in a bowl.

3. Place bell pepper, onion and garlic in food processor and finely chop. Add to mashed beans and combine.

3. In a small bowl, whisk together egg, chili powder, cumin, and hot sauce. Stir into bean mixture. Stir in bread crumbs.

4. Form 4 patties and place on oiled baking sheet.  Bake for 10-12 minutes per side, or until firm and fully cooked.

(Recipe adapted from Allrecipes.com)

What are the nutritional benefits of this meal? Black beans are high in protein and fiber and are a significant source if iron, magnesium, phosphorous, manganese and B vitamins thiamin and folate. Bell peppers are one of the best food sources of vitamins A and C. Onions are rich in quercetin, a type of antioxidant, as well as vitamins and minerals, including vitamins C, K, folate, thiamin, and minerals calcium, magnesium, potassium and manganese. Garlic is rich in phytonutrients and antioxidants. Cheese is rich in calcium and protein. Choosing whole wheat buns, as opposed to white buns, provides more fiber and nutrients, particularly B vitamins, vitamin E, folic acid, calcium, phosphorous, zinc, copper, and iron because they are less refined.

Shrimp Tacos

We are big fans of tacos made with seafood (ie. fish, lobster, shrimp), and order them at restaurants all the time, but I've never attempted to make them at home.  We had some shrimp in the freezer, so I made these easy and super healthy shrimp tacos tonight. They were amazing (if I do say so myself :)!  I topped mine with a small amount of sour cream - and my husband also added some hot sauce to his. I am going to be making these again soon for sure.  

Shrimp Tacos

Makes ~4 servings

Ingredients

1 pound pre-cooked large shrimp, tails removed and diced into thirds

1/4 tsp salt (optional)

1/4 tsp pepper

1/2 tsp garlic powder

2 tsp olive oil

1 large tomato, seeded and diced

1 avocado, diced

1/2 cup organic green onions, chopped

1/2 cup fresh organic cilantro, chopped

1 cup canned organic black beans

Multigrain or whole wheat tortillas (make sure they are whole grain)

Organic sour cream, for topping (optional)

Directions

1. Heat olive oil in pan over medium heat. Add shrimp, salt, pepper, and garlic powder. Stir and cook until shrimp heated through - about 3 minutes.  

2. Place black beans in a microwave-safe bowl and heat in microwave until hot - about 2 minutes (or heat in a pan on the stove). 

3. Fill tortilla with 1/4 cup black beans and 3 oz shrimp. Top with avocado, tomatoes, green onion, and cilantro.  Also top with a small amount of sour cream, if desired.

What are the nutritional benefits of this meal? Shrimp are an excellent source of protein, providing 18g of protein in a 3oz serving. Shrimp are also a good source of vitamin B12 and omega-3 fatty acids. Avocados are rich in monounsaturated fats that have been shown to boost HDL (good cholesterol), and are an excellent source of vitamins C,E and carotenoids lycopene and beta carotene, as well as the minerals selenium and zinc. Tomatoes are an excellent source if vitamin C and lycopene. Cilantro is packed with vitamins C, A and K, and provides a small amount of B vitamins. Onions are rich in quercetin, a type of antioxidant, as well as vitamins and minerals, including vitamins C, K, folate, thiamin, and minerals calcium, magnesium, potassium and manganese. Black beans are high in protein and fiber and are a significant source if iron, magnesium, phosphorous, manganese and B vitamins thiamin and folate. Multigrain tortillas (if they are whole grain) are rich in omega 3 fatty acids, B vitamins and fiber.

White Fish Bruschetta

One of our favorite Italian restaurants, Mambo Italiano, makes an amazing white fish bruschetta, so I decided to try to recreate it at home last night. I have to admit, I think I succeeded! The flavor was great, and it was a pretty simple weeknight meal.  Anyone else try the fresh green beans out there lately?  They have been so good, and they paired nicely with this whitefish.

White Fish Bruschetta

(This is a photo of my husband's dinner. When he works late, I make him a pre-portioned plate that he can quickly heat up :)

Makes ~3 servings

Ingredients

12oz wild white fish, with skin

1/2 tsp salt, divided (optional)

1/2 tsp pepper, divided

1/2 tsp garlic powder

4 roma tomatoes, chopped

1/2 cups yellow onion, chopped

1/2 tsp dried basil

1 tsp balsamic vinegar

1 tsp olive oil

Directions

1. Preheat oven to 375 degrees.

2. Line baking sheet with foil and place fish on foil, skin side down. Season fish with 1/4 tsp salt (optional), 1/4 tsp pepper, and garlic powder. Bake for 15 minutes.

3. While fish is baking, combine tomatoes, onion, 1/4 tsp salt (optional), 1/4 tsp pepper, basil, balsamic vinegar, and olive oil in a small mixing bowl.  Spread mixture on top of fish and bake for an additional 5 minutes.

What are the nutritional benefits of this meal? White fish is low in fat and high in protein.  It is also a rich source of B vitamins and the minerals selenium and iodine. Tomatoes are an excellent source of lycopene and vitamin C. Onions are rich in quercetin, a type of antioxidant, as well as vitamins and minerals, including vitamins C, K, folate, thiamin, and minerals calcium, magnesium, potassium and manganese.

Yogurt-Marinated Chicken with Toum Garlic Sauce

I'm always looking for new ways to make chicken breasts that are easy and healthy, and I found this recipe in a Lebanese cookbook called Rose Water & Orange Blossoms that was really great. My husband, Ted, told me how good it was several times last night, so I'll be making this again for sure.  The only bad part of this recipe was how badly my eyes burned when I was grating the onion :) 

The original recipe called for regular whole milk yogurt, but we had some plain 2% greek yogurt in the fridge so I just used that and it seemed to work just fine. The greek yogurt may have been a bit thicker when it came to removing the excess marinade before grilling, but it wasn't difficult and the end result was really good. The recipe in the cookbook also called for 2 Tbsp crushed dried mint in the marinade, but I left that out because I am not a big fan of mint in my food.

The toum garlic sauce is very strong because the garlic is raw. I liked it in a very small amount because it was so strong. I'd like to modify it a bit by roasting the garlic first to take some of the bite out of the flavor. If you like garlic, you'll love toum.

The best part of making this meal was my Charlie-man helping me in the kitchen. He loves to prop up on the counter and tell me stories and help stir things. It definitely makes dinner prep one of the better parts of the day!

Yogurt-Marinated Chicken with Toum Garlic Sauce

Yogurt-Marinated Chicken

Ingredients

1 cup 2% plain greek yogurt
1 medium sweet onion, grated
3 garlic cloves, minced
Juice of 1/2 a lemon
3 Tbsp olive oil
2 organic boneless, skinless chicken breasts, halved lengthwise
Kosher salt, and pepper, for seasoning

Directions

1. In a mixing bowl, combine yogurt, onion, garlic, lemon juice, and olive oil.  Place mixture in a gallon sized sealable bag and add chicken. Seal and move mixture around until chicken is evenly coated. Place in refrigerator and marinate for 8-24 hours. (I marinated mine for 24 hours).

2. Remove excess yogurt mixture from chicken and season with salt and pepper. Grill for about 20 minutes, or until cooked through.

(Recipe adapted from Rose Water and Orange Blossoms by Maureen Abood, p.123)

Toum Garlic Sauce

Ingredients

1/2 head fresh garlic, peeled
1/2 tsp kosher salt
Juice of 1/2 a lemon
1/2 cup olive oil
4-6 Tbsp ice water

Directions

1. Combine all ingredients in food processor and grind until smooth. Store in refrigerator for several weeks.

(Recipes adapted from Rose Water and Orange Blossoms by Maureen Abood, p.30)


Green Beans

Ingredients

1 pound fresh green beans, ends removed

Directions

1. Place green beans in a small pot and add 1/3 cup water. Cover and bring to a simmer over medium heat. Continue to simmer until tender, about 10-15 minutes.

What are the nutritional benefits of this meal? Chicken is an excellent source of protein and is rich in B vitamins. Garlic is rich in phytonutrients and antioxidants. Olive oil contains monounsaturated fatty acids, which have been shown to help lower bad cholesterol (LDL), raise good cholesterol (HDL), and aid in blood sugar control.

Tomato Basil Salmon

We eat salmon at least once a week in our house and I usually just lightly season it with some salt, pepper and ginger and toss it in the oven. It is really good made this way (and really quick and easy), but we had some basil and tomatoes remaining in the backyard, so tried something different tonight. This is equally quick and easy and was delicious. It would probably also be great with some balsamic vinegar drizzled on top. I'll be making this one again for sure! (And a bonus: when it was baking in the oven, my 4 year old son, Charlie, asked "what is that delicious smell??" You can't beat that!).

Tomato Basil Salmon

Ingredients

2 6-ounce wild salmon filets
Salt (optional) and pepper, for seasoning
1 tsp dried basil
4 fresh tomato slices
2 tsp grated parmesan cheese

Directions

1. Preheat oven to 375 degrees

2. Place salmon filets on foil-lined baking sheet, skin side down. Season filets with salt, pepper and dried basil. Top with tomato slices. Sprinkle with parmesan cheese. Bake, uncovered, for 20 minutes, or until fish is cooked through.

What are the nutritional benefits of wild salmon? Wild salmon is high in omega-3 fatty acids, vitamins B6 and B12, vitamin D, and protein.

Dad's Honey Brussels Sprouts

We recently visited my family in Ohio, and whenever we do, we are treated to some great meals made by my dad. One of my favorite things he made on this trip was these brussels sprouts. I typically just steam and lightly salt brussels sprouts when I make them, which tastes great and is very easy. But these were amazing (and very easy as well). My dad used a guava wood smoked Hawaiian sea salt to lightly season these, which added a great flavor. I happened to have some of this sea salt that he gave me a while back, so I was able to recreate  his recipe at home. This is definitely my new go-to method for cooking brussels sprouts. Thanks, Dad!

We had these tonight along with some broiled salmon - delicious!

Dad's Honey Brussels Sprouts

Ingredients

8oz fresh brussels sprouts, cut in half length-wise

1 Tbsp olive oil

Salt and pepper, to taste
Honey, for drizzling
Guava wood smoked Hawaiian sea salt

Directions

1. Heat olive oil in pan over medium heat and add brussels sprouts. Lightly season with salt and pepper. Sauté until tender, about 15 minutes, stirring occasionally.

2. Lightly drizzle with honey and sprinkle with sea salt to taste. Stir until evenly combined.

What are the nutritional benefits of brussels sprouts? Brussels sprouts are high in vitamins C and K and fiber. They are also a very good source of several nutrients, particularly folate, and are a good source of iron.

Roasted Stuffed Zucchini

Looking for something to do with those huge zucchini from the garden? This is a great healthy recipe, and makes a great side dish with anything that you toss on the grill!

Roasted Stuffed Zucchini

Ingredients

2 large or 4 small zucchini

Olive oil, for drizzling

Salt and pepper, to taste

1 small yellow onion, chopped

4 small tomatoes, seeded and chopped

3 cloves garlic, chopped

3 slices fresh bread (I used sourdough)

Butter for spreading on bread (~3 tsp)

1/4 cup fresh parsley, chopped

1/4 cup fresh basil, chopped

3/4 cup grated parmesan cheese, divided

1 egg, beaten

Directions

1. Preheat oven to 425 degrees.

2. Cut Zucchini in half, lengthwise. Use spoon to remove seeds and soft flesh in center.

3. Place zucchini, skin side down, in baking dish. Drizzle with olive oil and season with salt and pepper.

4. Toast bread slices and then liberally spread with butter. Tear into pieces and place in food processor with onion, tomatoes, garlic, parsley and basil. Pulse until makes a course bread crumb mixture. Place mixture in bowl and fold in 1/2 cup parmesan cheese and egg.

5. Fill zucchini with bread crumb mixture and place in oven for 15 minutes. Sprinkle remaining parmesan on top and roast for additional 3 minutes.

What are the nutritional benefits of this dish?  Zucchini is a good source of vitamin C and also provides fiber, manganese, lutein and zeaxanthin (phytonutrients that are good for eyesight). Onions are rich in quercetin, a type of antioxidant, as well as vitamins and minerals, including vitamins C, K, folate, thiamin, and minerals calcium, magnesium, potassium and manganese. Tomatoes are high in lycopene and vitamin C.

Watermelon Salad

This watermelon salad was inspired by our awesome next door neighbors. They came over for a Mexican-style cookout a couple of weeks ago, and brought a watermelon salad that was so good, I had to try to recreate it. This is a definite winner and go-to side for any summer cookout.  Our neighbors used feta cheese in their salad, but I used queso fresco in this one because that was what we had. Either cheese works really well.  I also used fresh mint and parsley from our garden. The mint, in particular, was really great in this salad.

Watermelon Salad

Ingredients

Half of one large watermelon, cubed and seeded

1 small red onion, sliced thin and cut into 1-inch pieces

1/3 cup fresh mint and parsley, chopped

4 oz queso fresco, crumbled

2 Tbsp balsamic vinegar

Directions

1. Combine all ingredients in large bowl and gently mix until evenly combined

What are the nutrition benefits of this salad? Watermelon is a very good source of vitamin C and a good source of pantothenic acid, copper, biotin, potassium, vitamin A, vitamins B1 and B6, and magnesium. Onions are rich in quercetin, a type of antioxidant, as well as vitamins and minerals, including vitamins C, K, folate, thiamin, and minerals calcium, magnesium, potassium and manganese.  Fresh herbs are packed with lots of phytochemicals/antioxidants.

Zoodles with Slow Cooker Bolognese

We bought a Vegetti a few months back and love it even more than we thought we would! It is really easy to use, and using it to make vegetable replacements for pasta is surprisingly amazing. We have been liking zoodles (zucchini noodles) more than regular pasta. The texture/slight crunch of zoodles goes really well with a good meat sauce, or with some fresh herbs and olive oil as a side with chicken, fish, or even a steak. My favorite thing to do with zoodles is to top them with my slow cooker bolognese. The bolognese freezes really well so if I make a big batch, I can freeze enough for a future dinner (or two). When I thaw the sauce, all I need to do is heat it up and take 5 minutes to put a few zucchini through the Vegetti - and dinner is ready in 15 minutes!

Zoodles with Slow Cooker Bolognese

Ingredients

Fresh organic zucchini
Slow Cooker Bolognese

Directions
1. Make bolognese (view recipe by clicking link above)

2. Use Vegetti, or similar kitchen tool, to make zoodles from fresh zucchini

3. Serve zoodles cold, room temperature or heated to desired temperature. When boiling zoodles, boil for only 1-2 minutes to avoid excess softening. Drain or pat dry to remove excess liquid. Zoodles may also be heated briefly in the microwave or in a pan with a small amount of oil.

4. Top zoodles with slow cooker bolognese or other sauce and enjoy!

What are the nutrition benefits of zucchini versus noodles? Zucchini is a good source of vitamin C and also provides fiber, manganese, lutein and zeaxanthin (phytonutrients that are good for eyesight). Compared with traditional noodles, zucchini is much lower in calories, providing about 21 calories per cup. Traditional pasta provides about 200 calories per cup! Zucchini noodles are a fresh, whole food, whereas noodles are an enriched processed food product.

Pineapple Coconut Pops

Yesterday afternoon, my son, Charlie, and I made healthy homemade popsicles together. It was so much fun to see how excited he was to go to the grocery store with me to get the ingredients, put them in the Vitamix and then pull them  out of the freezer to be eaten when they were ready.  He is 4 years old and loves to help in the kitchen. He stands in the doorway every day saying "Mommy, can I please help you?" Depending on what I am cooking, it isn't always easy to give him a safe task. So I have been making a point to come up with some quick and fun things that he can play an active role in making. Popsicles are great because there are so many ways to make healthy versions and are very easy for kids to help with!

Pineapple Coconut Pops

Ingredients

1 whole fresh pineapple, cut into 1-inch chunks
1 (13.5oz) can coconut milk

Directions

1. Place pineapple chunks and coconut milk in blender and blend until smooth (I used my Vitamix on the Frozen Desserts setting)

2. Pour into popsicle molds, leaving ~1/2 inch of space from top

3. Place in freezer for at least 4 hours

4. To remove popsicles from molds, run under warm water until loose

What are the nutritional benefits of these pops? Pineapple is an excellent source of Vitamin C and manganese, as well as a good source of fiber. Coconut milk is abundant in vitamin C and E, as well as several B vitamins. 

Chili Baked Potatoes

For Super Bowl Sunday, I made Ted's favorite - chili baked potatoes!  Since we couldn't go anywhere all day because of the blizzard, I let the chili simmer all afternoon to make it more flavorful, and it was awesome. The longer you can let it simmer on the stove, the more flavorful it will be. But no matter what, it always tastes better the second day so leftovers for dinner tonight are not only going to be easy, but really good.

I usually just use ground grass-fed beef in our chili, but we had a ton of leftover brisket, so I cut some of that up and added, and it was a great addition. I essentially used the same general chili recipe that I always do, but tweaked it a bit for using beef instead of turkey, and used whatever leftover stock was in the fridge. You can use chicken or beef stock, and I used a combination of both to use up what was open.

Top your chili potato with your favorite fixings! We put some organic shredded cheddar on the potato, then topped it with the chili and some organic sour cream. 

Chili Baked Potatoes

Makes ~6-8 servings

Chili

Ingredients

1 Tbsp olive oil
1 cup yellow onion, chopped
1/2 cup organic red bell pepper, chopped
1 pound organic grass-fed ground beef
3/4 pound cooked beef brisket, cut into small pieces
1 (28oz) can crushed organic tomatoes with basil, undrained
1 (16oz) can organic red kidney beans, drained and rinsed
1 tsp chili powder
1 Tbsp sugar
1 cup organic chicken stock
1 cup organic beef stock
1/2 tsp garlic powder
1 tsp hot sauce (I used Chalula)
1 tsp sea salt
1/2 tsp dried oregano

Directions

1. In a large pot, heat olive oil over medium heat. Add onion and bell pepper and saute until onions are translucent, about 4 minutes. Add ground beef and cook until browned.

2. Add remaining ingredients and stir until evenly combined. Reduce heat to low and simmer for at least 1 hour, stirring every 10-15 minutes. 

Baked Potatoes

Ingredients

Whole organic russet potatoes
Sea salt

Directions

1. Preheat oven to 400 degrees. 

2. Rinse potatoes with water to wet the skin and rub with sea salt. Poke a series of holes in the potatoes with a fork to let steam escape.

3. Place potatoes on ungreased baking sheet and bake for 60-75 minutes, or until soft on inside.  For softer skin, wrap potatoes in aluminum foil for baking.

What are the nutritional benefits of this meal? Compared with conventional beef, grass-fed beef is lower in total fat, higher in omega-3 fatty acids and higher in vitamins, particularly vitamin E. Onions are rich in quercetin (a type of antioxidant) and vitamin C. Bell peppers are one of the best food sources of vitamins A and C. Canned tomato products contain lots of vitamin C and more bioavailable lycopene than fresh tomatoes. Kidney beans provide lots of protein, folate, fiber, and iron. Potatoes are an excellent source of vitamin C and a good source of potassium - and with the skin, there are even more of these nutrients, plus lots of fiber!