Green Bean Casserole

Tags

casserole, cooking, cream of mushroom soup, dairy free, dinner, gluten free, green beans, healthy, holidays, onions, side dish, Thanksgiving

Green bean casserole will be present on most Thanksgiving tables this week, but nothing beats homemade green bean casserole.

Frozen green beans and sautéed mushroom soup swaps out the typical canned ingredients. And the best part, the crispy, crunchy, preservative free topping. The onions take a little love (or patience) but are so worth it. They almost disappeared before making it onto the casserole. I recommend not taste testing because of that reason.

I could honestly skip the turkey, potatoes and pie this year and just eat this savory, creamy casserole. Okay, maybe not forfeit the pie. Happy Thanksgiving!

GREEN BEAN CASSEROLE
gluten & dairy free
serves 10-12

Green Bean Base:
• 8 oz PORTOBELLA or CREMINI MUSHROOMS
• 2 cloves GARLIC, minced
• 3 tbsp EXTRA VIRGIN OLIVE OIL
• SEA SALT AND PEPPER TO TASTE
• 3 tbsp ALL PURPOSE FLOUR BLEND*
• 1 1/2 cup VEGETABLE BROTH*
• 1/2 cup COCONUT MILK, CANNED
• 1 lb GREEN BEANS, FROZEN

Crispy Onions:
• 2 medium YELLOW ONIONS
• 1/4 cup ALL PURPOSE FLOUR BLEND*
• 1/2 tsp GARLIC POWDER
• SEA SALT AND PEPPER TO TASTE
• GRAPESEED OIL

*Use gluten free flour and vegetable broth.

1. Mushroom Base: Thaw green beans. Chop mushrooms into 1/4″ cubes and sauté over medium heat with olive oil, sea salt and pepper (until they begin to sweat about 3-5 minutes). Add garlic and sauté 1-2 minutes longer. Add flour (I used Trader Joe’s AP gluten free flour blend) to mushrooms and stir to coat evenly. Add the vegetable broth a 1/2 cup at a time, whisking frequently with a fork. Once all broth has been added, cook 1 more minute. Stir in coconut milk and simmer. Cook until the sauce thickens, stirring often (approximately 5-6 minutes). Once thickened, remove from heat and mix with green beans; add additional sea salt and pepper if needed. Pour bean mixture into a greased 11″ x 7″ baking dish, set aside.

2. Crispy Onions: Cut onions in half lengthwise and peel outer layer. Using a sharp knife thinly slice onions. Place cut onions on paper towel and pat to remove excess moisture. Place flour, seasonings and dried onions in zip bag and shake to coat evenly. Shake off excess flour and fry onions on stove top (just until lightly browned) in grapeseed oil in small batches to prevent burning. Set aside on a paper towel, lightly covered with another paper towel to prevent soggy onions.

3. Layer crispy onions on top of green beans and bake at 375 degrees F for 20-25 minutes (if onions get too brown while baking cover casserole loosely with foil to prevent burning.) Serves 10-12.

Make ahead tip: The day before serving assemble casserole through step one, cover and refrigerate. Complete step two half way, slice onions, dry and refrigerate. Mix flour and seasonings, keep sealed in air tight zip bag. Fry onions the day of baking and complete step three.

NUTRITION INFO PER SERVING (about 1/12 casserole): 125 Calories, Total Fat 8, Saturated Fat 5g, Total Carbohydrate 11g, Dietary Fiber 2g, Sugars 3g, Protein 2g

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Creamy Basil Hummus

Tags

appetizer, basil, cooking, dairy free, food, garbanzo beans, garden, garlic, gluten free, healthy dip, hummus, olive oil, side, summer recipe, tomatoes

Over the last couple weeks I tended my neighbor’s garden while they were on vacation. After making vats and vats of fresh salsa (which don’t get me wrong is delicious) I needed something new to use the bushels of tomatoes I harvested over the weekend. And, I needed forced portion control on all the blue corn tortilla chips that were involved in eating all the salsa.

In my pantry I had a can of organic garbanzo beans, garlic and just picked basil from right outside my door as well. That was the beginning of this smooth, creamy, full-of-flavor dip. I also recently purchased a Blendtec from Costco, which is my new favorite piece of kitchen equipment, totally worth the investment.

Along with hummus, the blender creams almonds, spinach and frozen fruit like you wouldn’t believe. I then drizzled hummus over sliced, home grown tomatoes sprinkled with sea salt and black pepper. A great appetizer or side dish with grilled chicken or fish. Sort of a twist on Italian caprese salad. If you eat dairy feel free to add a few thin slices of fresh mozzarella.

If you’re looking for a new way to use fresh tomatoes or boost the flavor of fresh or grilled veggies this is a recipe for you. Clean, nutritious and summer flavor-full.

CREAMY BASIL HUMMUS
gluten & dairy free
makes 16 servings

• 15 oz can ORGANIC GARBANZO BEANS, with liquid
• 1/2 LEMON, juiced
• 2 cloves GARLIC
• 3/4 cup FRESH BASIL, loosely packed (or to taste)
• 2 tbsp OLIVE OIL, EXTRA VIRGIN, cold pressed
• SEA SALT AND PEPPER, to taste

In a blender or food processor add beans with liquid, fresh lemon juice, basil, sea salt, pepper and olive oil. Blend until smooth and creamy. Pour into an airtight container and store in the refrigerator. Serve drizzled over fresh tomatoes sprinkled with sea salt and pepper, or as a dip with fresh or grilled veggies (broccoli, zucchini, eggplant, cherry tomatoes, carrots, celery, etc).

NUTRITION INFO PER SERVING: Calories 45, Total Fat 2g, Saturated Fat 0g, Cholesterol 0mg, Total Carbohydrate 5g, Dietary Fiber 2g, Sugars 0g, Protein 1g

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STRETCH OF THE WEEK

My friend Rebecca, a chiropractor at 4:40 Chiropractic, has some great stress and tension relieving exercises on her website. I’ve been obsessively doing the one for neck paint and tightness (my trouble spot). It’s amazing and I’ve noticed a huge difference since doing.

Here is the link if you want to check out the stretches with step-by-step pictures: http://www.440chiro.com/?page_id=164

Scalene (neck) Stretch

Part 1) Sit or stand tall, bring right ear to right shoulder, use your right hand to provide a little more pressure, touching the right temple. Hold for 20-30 seconds, then switch. Perform 3 times on each side (Stretches the middle scalene)

Part 2) Sit tall and bring your left ear to your left shoulder blade. Place your left hand on the right side of your forehead to provide a deeper stretch. Hold 20-30 seconds, then switch sides. (stretches the front anterior scalene)

Part 3) Sit tall, bring your left ear to the front of your right shoulder and look down, place your left hand on the back of the left side of your head and pull gently until you feel a stretch. Hold 20-30 seconds and switch to the opposite side. Perform 3x each side. (Back posterior scalene)

Sun-Dried Tomato Quinoa Spinach Salad

Tags

Christmas salad, cooking, dairy free, food, gluten free, healthy side, parmesan cheese, quinoa, salad, spinach, sun dried tomatoes, turkey bacon, walnuts

A cheerful salad for any time of year, but I love the red sun-dried tomatoes against the bright green, fresh baby spinach for a healthy holiday time dish.

If you like and have walnuts please toss some in. I ran out and had to use toasted, sliced almonds which were great, but I made this salad for a dinner party a few weeks ago and the combination of toasted walnuts and crunchy turkey bacon was out of this world. It got wild reviews and I’ve made it a couple times since then. Sun-dried tomatoes are a beautiful ingredient. My husband jokes the intoxicating element makes any recipe better, they’re like bacon, you can put them in anything and he’ll eat it.

Easily made ahead side, store in fridge and top with bacon, cheese and nuts before serving. I served this salad at the dinner party I mentioned alongside Lemon-Herb Roast Chicken (made without potatoes and carrots in crock pot), Roasted Garlic Broccoli and for dessert Easy Berry Crisp (but substituted chopped apples with a little applesauce for berries). Delicious!

My current go-to weeknight and entertaining salad. Gluten and dairy free options below.

SUN-DRIED TOMATO QUINOA SPINACH SALAD
serves 8-10
gluten & dairy free option

• 1 small ONION, chopped
• 3 cloves GARLIC, minced
• 3 tbsp OLIVE OIL, EXTRA VIRGIN (divided)
• JUICE OF 1/2 LEMON
• 3/4 tsp ITALIAN SEASONING, DRIED
• SEA SALT AND PEPPER TO TASTE
• 1 cup QUINOA, rinsed, drained
• 1/2 cup WHITE WINE (or extra broth)
• 1 1/4 cup VEGETABLE or CHICKEN BROTH, low sodium*
• 3.5 oz SUN DRIED TOMATOES, chopped
• 4 oz FRESH BABY SPINACH
• 1/4 cup WALNUTS or ALMONDS, chopped
• 8 slices LEAN TURKEY BACON, cooked, crumbled*
• 1/4 cup FRESH PARMESAN CHEESE, shredded**

*Gluten Free Option: Use GF turkey bacon and vegetable broth.
**Dairy Free Option: Omit Parmesan cheese.

1. In a large skillet (use one with a lid) sauté onion in 1 T. olive oil with garlic, sea salt and pepper for 4-5 minutes over medium-high heat until softened, pour 1/2 cup white wine into pan (I used Chardonnay but any dry white will do or broth). De-glaze pan with onions until wine is reduced. Add quinoa and toast with onions and wine, stirring frequently, until completely absorbed (about 2-3 minutes).

2. Add 1 1/4 cups broth to skillet; stir, cover and bring to a boil. Reduce heat to low and continue cooking until liquid is absorbed, about 20 minutes. Fluff with a fork.

3. While quinoa cooks combine sun dried tomatoes, remaining 2 T. olive oil, lemon juice, Italian seasoning and spinach in a large bowl. Add cooked quinoa (while still warm), toss to coat. If serving cold refrigerate until ready to serve, skip to step 4 if serving warm.

4. Top salad with cooked and crumbled turkey bacon, toasted walnuts and Parmesan cheese before serving. Season with sea salt and pepper to taste. Serving size, about 2/3 cup.

NUTRITION INFO PER SERVING: 180 calories, 10g fat, 2g sat fat, 15mg cholesterol, 18g carb, 3g fiber, 5g sugar, 6g protein

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Skillet Green Beans & Other Healthy Thanksgiving Sides

Tags

almonds, cooking, dairy free, food, gluten free, green beans, healthy green bean casserole, healthy sides, healthy thanksgiving, holiday, skillet green beans, squash, sweet potato, Thanksgiving

A healthier alternative for the high fat, sodium soup laden and processed green bean casserole. We made this in a recent healthy holiday cooking class I taught and it received rave, rave reviews by all. Students were doubtful at first glance. Could this really substitute the beloved casserole topped with crunchy onions?

But it happened, like landing a man on the moon. I love that – when eyes and taste buds light up in joyful realization and amazement of a classic dish re-purposed to enjoyably healthy. You also cook these up on the stove top (in 12 minutes), which equals more room in your oven Thanksgiving day.

A few more healthy dishes to be thankful for this year…

Sausage, Apple & Sage Stuffing (2 ways bread version & quinoa version)

Apple Prosciutto Crostini (great holiday appetizer)

Butternut Squash Soup with Bacon & Parmesan

Sweet Potato Crunch Casserole Avid sweet potato avoiders at a cooking class loved this dish!

Fruit Salad with Orange & Gingerbread Yogurt

Curried Butternut Squash & Quinoa Salad

Easy Roasted Garlic Broccoli

Sweet Potato & Red Pepper Hash

Rosemary-Garlic Potatoes (smashed & roasted)

Kale, Butternut Squash & Cranberry Quinoa

Thanksgiving desserts coming the next time around!

Skillet Green Beans with Almonds
serves 6 (easily double or triple recipe)
gluten & dairy free option

• 1 lb GREEN BEANS, fresh or frozen (thawed), cut or whole
• 1 tbsp OLIVE OIL, EXTRA VIRGIN
• 3 cloves GARLIC, minced (or 3/4 tsp garlic powder)
• SEA SALT AND PEPPER TO TASTE
• 1/4 cup ALMONDS, sliced or slivered (toasting optional)
• 2 tbsp PARMESAN CHEESE, FRESH SHREDDED*

*Omit cheese for dairy free dish.

1. Trim ends if using fresh green beans (or thaw and dry if frozen).

2. Heat a large skillet over medium heat, add oil and green beans. Sauté for 8-10 minutes, or until crisp-tender and starting to brown (fresh beans may need to cook slightly longer). Add garlic, salt and pepper, cook 1-2 minutes longer.

3. Place on a platter and top with sliced almonds and fresh Parmesan if desired. Serve immediately. Serving size, about 1/2 cup.

VARIATIONS: Top with cooked and crumbled lean turkey bacon or add roasted baby potatoes.
NUTRITION INFO PER SERVING: 70 calories, 4.5g fat, 1g sat fat, 6g carb, 2g fiber, 2g sugar, 2g protein

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Rosemary Garlic Potatoes – 2 ways (Roasted & Smashed)

Tags

cooking, dairy free, food, garlic, gluten free, healthy, potato, roasted potatoes, rosemary, side dish, smashed potatoes, Thanksgiving

Potatoes… Mmmm. Characteristic on Thanksgiving menus or Sunday tables. Here are two fantastic healthified spud dishes. It’s almost automatic for me to toss rosemary with any potato I cook, but if not a fan use parsley or any other seasoning you fancy.

The first one up is a roasted version. Flavor to the max and so simple. As vegetables roast tossed in olive oil the onions crisp as well as the outside of the potatoes. Once you bite through the crisp exterior you’ll be greeted with creamy potato deliciousness inside. I made this recipe at a healthy cooking class I taught a few days ago and it was a hit!

Second up is everyone’s favorite, the mashed variety. I like mine chunky so I “smashed” them, but feel free to whip with an electric mixer, you may just need to add more liquid (chicken broth or milk). Skin on potatoes is how I roll. I’m not much of a peeler and it’s a huge time saver, but by all means peel if you prefer.

If not a dairy free eater deviate and mix in some fresh Parmesan cheese, real butter for olive oil, light sour cream or softened cream cheese. And don’t forget the rosemary.

ROASTED ROSEMARY GARLIC POTATOES & ONIONS
gluten & dairy free
serves 6

• 1 1/2 lbs SMALL RED or WHITE POTATOES
• 1 medium YELLOW ONION
• 2 tbsp OLIVE OIL, EXTRA VIRGIN, 100% first cold pressed unrefined
• 1/2 tsp GARLIC POWDER
• SEA SALT AND PEPPER TO TASTE
• 2 tsp ROSEMARY, FRESH, chopped (or 3/4 tsp dried)

1. Preheat oven to 400 degrees F. Spray a large rimmed baking sheet with cooking spray.

2. Cut potatoes into quarters or eighths depending on size and cut onion lengthwise into thick slices, leaving intact. Place potatoes and onions on prepared baking sheet; drizzle with olive oil, garlic, salt, pepper and toss with hands to coat.

3. Roast in oven for 15 minutes, turn with a spatula and continue cooking 10-15 additional minutes until golden brown and crisp. Sprinkle with rosemary, extra salt and pepper if needed, and serve. Serves 6.
VARIATIONS: Use butternut squash or sweet potato with, or for regular potatoes.

NUTRITION INFO PER SERVING: 130 calories, 4.5g fat, 0mg cholesterol, 20g carb, 3g fiber, 2g sugar, 2g protein

SMASHED ROSEMARY GARLIC POTATOES
gluten & dairy free option
serves 10-12

• 3 1/2 lbs POTATOES, RED or YUKON GOLD
• 1 1/2 cups CHICKEN BROTH, LOWER SODIUM*
• 2 tbsp OLIVE OIL, EXTRA VIRGIN, 100% first cold pressed unrefined
• 3 tsp ROSEMARY, DRIED, CRUSHED (or 1-2 tbsp fresh, chopped)
• 2 tsp GARLIC POWDER
• SEA SALT AND PEPPER TO TASTE

*Gluten free option: Use GF chicken broth.

1. Boil a large pot of water. Add potatoes (unpeeled or peeled, whole or halved) to boiling water. Boil 25-30 minutes or until tender and fork inserts easily.

2. Drain cooking liquid and add warm chicken broth, olive oil, garlic powder, rosemary, sea salt and pepper to cooked potatoes. Mash to desired consistency or use an electric mixer for smoother potatoes. Add more liquid if needed, sea salt and pepper to taste. Top with chopped parsley and drizzle of olive oil if desired. Serves 10-12. Serving size, about 3/4 cup.

VARIATIONS: Use low fat milk for some of the chicken broth, real butter for olive oil, or add fresh Parmesan cheese, 1/2 cup reduced fat cream cheese or sour cream.

NUTRITION INFO PER SERVING: 140 calories, 3g fat, 26g carb, 3g fiber, 2g sugar, 3g protein

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Quinoa Sausage & Apple Stuffing

Tags

apple, cooking, dairy free, fall recipes, food, gluten free, healthy side dish, quinoa, quinoa stuffing, rosemary, sage, sausage apple stuffing, squash, Thanksgiving, turkey sausage

The past few weeks I’ve been aching to make a Thanksgiving stuffing with quinoa. It was a success in my book! I took all the traditional flavors adding lean turkey sausage, sweet and tart granny smith apple and of course fluffy, nutritious quinoa for bread.

You can stop here and enjoy your delicious quinoa on a plate with turkey and other scrumptious sides or you can take it to the next level and stuff it in a roasted, caramelized rich squash. Simply out of this world. A healthy spin on a classic. I’m a firm believer anyone can eat healthy year round and still enjoy what’s on your fork.

Feel free to make it your own by adding other seasonal ingredients like dried cranberries, pears, pecans or walnuts. A dish that will make you thankful for sure. And able to stand on the scale next week with confidence (and well fitting pants). Have fun with this one!

QUINOA SAUSAGE & APPLE STUFFING
gluten & dairy free options
serves 8

For Quinoa:
• 1 cup QUINOA
• 1 3/4 cup CHICKEN BROTH, LOWER SODIUM*
• 1 medium YELLOW ONION, chopped
• 4 oz MUSHROOMS, chopped (white or portabella)
• 1 cup CELERY, WITH LEAVES, chopped
• 1 large GRANNY SMITH APPLE, chopped
• 1 tbsp OLIVE OIL, EXTRA VIRGIN, 100% first cold pressed unrefined
• 4 cloves GARLIC, minced (or 1 t. garlic powder)
• 2 tsp ROSEMARY, CRUSHED, DRIED (or 1 T. fresh, chopped)
• 1 tsp THYME, DRIED (or 1/2 T. fresh)
• 1 tsp SAGE, GROUND, DRIED (or 1-2 T. fresh)
• 7 oz LEAN TURKEY SAUSAGE (ground or links)*
• SEA SALT & PEPPER TO TASTE

For Squash:
• 4 squash ACORN SQUASH, halved, seeds removed
• 4 tsp PURE or RAW HONEY
• 1/4 tsp CINNAMON, GROUND, (optional)
• SEA SALT & PEPPER

*Gluten free option: Use GF chicken broth and turkey sausage (I used Applegate Farm brand 10 small turkey sausage links – microwaved and chopped).

1. Spray a large skillet with cooking spray; brown and crumble turkey sausage (or microwave if using pre-cooked links). Set aside.

2. In the same skillet, over medium heat sauté onion, celery, apple and mushrooms in olive oil with sea salt and pepper. Cook for 5-6 minutes until softened; add garlic, continue cooking 1-2 minutes stirring often. Set aside.

3. Using the same skillet, add rinsed and drained quinoa and toast about 1 minute stirring often. Add chicken broth, cover with a lid and bring to a boil. Reduce heat to low and cook about 15-20 minutes longer or until liquid absorbs and quinoa cooked. Fluff with a fork, then stir in cooked vegetables, turkey and all seasonings. Add sea salt and pepper to taste if needed. Make ahead and refrigerate, or serve hot immediately (I think it’s more flavorful after setting in fridge a day or two and reheating).

4. For roasted squash: Preheat oven to 400 degrees F. Half an acorn squash, removing seeds and strings with a spoon. Sprinkle inside with sea salt and pepper. Prepare a baking sheet lined with foil and sprayed generously with cooking spray. Place acorn squash cut side down on pan, bake 20 minutes then turn over and bake an additional 20-25 minutes, or until inside is soft.

Drizzle each inside with 1/2 tsp honey and sprinkle of cinnamon, if desired. Stuff with quinoa stuffing and serve in individual acorn squash bowls. Serving size: half a squash with about 1 cup quinoa.

VARIATIONS: Add dried cranberries, sub pears for apple, use 1/2 cup white wine with 1 1/4 cups chicken broth. Sub turkey bacon sausage. Top with chopped pecans or walnuts for crunch.

NUTRITION INFO PER SERVING (with squash): 250 calories, 6g fat, 1g sat fat, 20mg cholesterol, 44g carb, 6g fiber, 7g sugar, 9g protein

NUTRITION INFO PER SERVING (1 cup quinoa only): 150 calories, 6g fat, 1g sat fat, 20mg cholesterol, 19g carb, 3g fiber, 4g sugar, 8g protein

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Cucumber-Mango Guacamole & Sweet Potato Chips

Tags

avocado, chili powder, cilantro, cooking, cucumber guacamole, dairy free, food, gluten free, guacamole, healthy appetizer, mango, recipe, summer, sweet potato chips

Oh, wow. This appetizer is literally one of the best flavor combinations my taste buds have experienced. Who doesn’t love a good guacamole? I doctored mine up with diced cucumber and mango. The sweet, the crunch, the creaminess, summer perfection especially on a crisp, homemade sweet potato chip.

The seasoning on the chips is not to be missed. Chili powder, cumin, sea salt and the natural sweetness from the spud compliment the guac perfectly. So, please, please, please I beg you try not to skip the chips. If you don’t have time, there are some good store bought varieties or use regular corn tortilla chips, but add a couple pinches of chili powder and cumin to the guacamole to incorporate the spice from the chips. Double or triple the sweet potato recipe if making to serve more than four people.

I can’t say enough about this heart healthy appetizer. You’ll just have to try it out yourself. A guaranteed new favorite around your summer patio table. Also, gluten free, dairy free and wonderful for people with diabetes or blood sugar concerns. Guacamole is low in sugar, carbs and high in fiber.

Try topping guacamole on a salad, grilled chicken or for dipping raw veggies like celery. So refreshing ~ enjoy!

CUCUMBER-MANGO GUACAMOLE
gluten & dairy free
serves 10

• 3 AVOCADO, chopped
• 2 mini SEEDLESS CUCUMBERS, chopped (about 1 1/4 cups)*
• 1 MANGO, peeled & diced
• 1 LIME, juiced
• 2 JALAPENO PEPPERS, diced (optional)
• 2 cloves GARLIC, grated
• 1/2 small RED ONION, diced
• 1/4 cup FRESH CILANTRO, chopped
• SEA SALT AND PEPPER TO TASTE

* I used the Persian mini cucumbers, but any small, regular seedless cucumbers work.

1. In a large bowl mix chopped mango, cucumber, jalapeno, onion, grated garlic, cilantro and half the chopped avocado. Mash the remaining avocado slightly with the back of a fork and add to bowl. Season to taste with sea salt and pepper and stir to incorporate. Serve immediately or chill covered tightly with plastic for up to 1 hour. Makes 10 servings. Serve with baked chili sweet potato chips, tortilla chips or raw vegetables. Serving size, about 1/4 cup.

VARIATION: Great topping for chicken grilled chicken or salads. Use chopped fresh pineapple or tomato for mango.

NUTRITION INFO PER SERVING: 110 calories, 8g fat, 1g sat fat, 9g carb, 4g fiber, 4g sugar, 1g protein

SWEET POTATO CHIPS
gluten & dairy free
serves 4

• 1 large SWEET POTATO, peeled or skin on
• 2 tsp OLIVE OIL, EXTRA VIRGIN
• 1 tsp CHILI POWDER
• 1 tsp CUMIN, GROUND
• SEA SALT AND PEPPER TO TASTE

1. Preheat oven to 400 degrees F. Spray 2 large baking sheets with cooking spray or line with parchment paper.

2. Cut sweet potato into very thin slices using a mandolin or food processor with attachment. Toss sweet potato slices with olive oil, chili powder, cumin, salt and pepper with hands, rubbing seasoning on all potatoes to coat both sides well.

3. Place seasoned potato slices in one layer on prepared baking pans, don’t overlap. Bake for 10 minutes and flip. Bake for another 5 minutes and check to see if any look well browned and remove. Continue baking and checking until all are done (they can burn quickly so keep a close eye on them). Place baked chips in a single layer on parchment paper to dry and crisp up. Sprinkle while warm with additional sea salt if needed. Serves 4.

NUTRITION INFO PER SERVING: 70 calories, 2.5g fat, 10g carb, 2g fiber, 4g sugar, 1g protein

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Light Poppy Seed Cole Slaw

Tags

cabbage, carrot, cole slaw, cooking, food, healthy cole slaw, healthy side, picnic, poppy seed, reduced fat mayo, salad

Cole slaw reminds me of picnics and good old fashioned lawn parties. Yes, the kind where the bocce balls are flying, the grill is flaming and lemonade is flowing. Ahhh, summer. I love summer.

This side dish would be a remarkable addition to any Mother’s Day picnic, barbecue or sit down lunch. Along with all upcoming summer potlucks. I’ve kind of had a crush on poppy seeds lately. If you haven’t noticed, I buy an ingredient and can’t refuse adding to a recipe when it stares me down from the lonely pantry shelf. What can I say I’m sympathetic, or empathetic, or maybe just pathetic.

Whatever state you’re in, this lightened up cole slaw is a winner. It encompasses the perfect amount of creamy dressing, crunchy cabbage and crisp carrots. And the poppy seeds add beautiful visual appeal (I guess we’ve covered those already). Try serving this fresh tasty side with my California Club Sandwiches and Fresh Fruit Salad with Mint.

LIGHT POPPY SEED COLE SLAW
serves 8-10

• 16 oz COLE SLAW MIX (green & red shredded cabbage)
• 8 oz SHREDDED CARROT
• 1/2 medium RED ONION, diced
• 1/2 tsp GARLIC POWDER
• 1 tbsp FRESH LEMON JUICE
• 2 tbsp DIJON MUSTARD
• 1/3 cup HONEY, pure or raw
• 3/4 cup REDUCED FAT MAYONNAISE WITH OLIVE OIL
• 2/3 cup REDUCED FAT SOUR CREAM (or plain low fat yogurt)
• 3 tbsp POPPY SEEDS
• SEA SALT AND PEPPER TO TASTE

In a large bowl whisk together mayo, sour cream or yogurt, lemon juice, garlic powder, mustard, honey, salt and pepper. Stir in shredded cabbage, carrot, onion and poppy seeds. Chill until ready to serve (gets better as it sets allowing flavors meld). Serves 10, about 3/4 cup servings.

VARIATIONS: Add chopped apples, pineapple, raisins or nuts.

NUTRITION INFO PER SERVING (w/ 10 servings): 130 calories, 4g fat, 1g sat fat, 10mg cholesterol, 20g carb, 2g fiber, 13g sugar, 1g protein

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Easy Roasted Garlic Broccoli

Tags

broccoli, cooking, dairy free, food, garlic, gluten free, healthy side, lemon, olive oil, quick side, roasted broccoli, roasting

It’s magical… how broccoli can be so transformed spending 15 minutes hanging out in the oven. This side dish is so spectacular you will want to triple or quadruple it. I made it a few nights ago as our low carb “garlic bread” with spaghetti squash & basil marinara sauce. I regretted not making more.

We ate the whole batch between the two of us. I couldn’t keep my hands of them. No, I didn’t even take the time to grab a fork. I just popped the slightly crunchy, garlicky, lemon vegetables in my mouth. So delicious. Any adult or kid will eat their broccoli prepared this way. And don’t be afraid to add lemon zest, it compliments the green veg with a pleasantly unexpected burst of fresh flavor.

So easy to prepare, you can pick up broccoli and fix it tonight. Beautiful and tasty served alongside a juicy, grilled chicken breast or tossed with hot whole grain pasta, basil pesto sauce, sun dried tomatoes and a little parmesan cheese. A quick addition to any meal or grill out!

EASY ROASTED GARLIC BROCCOLI
gluten & dairy free
serves 2-4

• 12 oz FRESH BROCCOLI FLORETS
• 1 tbsp OLIVE OIL, EXTRA VIRGIN
• 3 cloves GARLIC, minced
• SEA SALT AND PEPPER TO TASTE
• 1 tsp LEMON ZEST, about 1/2 lemon (optional)
• 1/4 tsp CRUSHED RED PEPPER (optional)

1. Preheat oven to 425 degrees F. Spray a large rimmed baking sheet with cooking spray.

2. Place broccoli (I went super quick route and bought pre-chopped organic broccoli florets, but any fresh broccoli will do) on prepared baking sheet with olive oil, garlic, sea salt and pepper to taste; toss with hands to coat.

3. Roast in the oven for about 15 minutes or until lightly browned and caramelized. Top with lemon zest, additional salt and pepper (if needed) and crushed red pepper, if desired and serve.

NUTRITION INFO PER SERVING (w/ 4 servings): 60 calories, 4g fat, 0.5 sat fat, 5g carb, 0g fiber, 0g sugar, 3g protein

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Curried Quinoa Butternut Squash Salad

Tags

butternut squash, cooking, curry, dairy free, food, healthy dinner, olive oil, quinoa, raisins, salad, vegetarian

Along with the current almond flour phase, I’m experiencing a quinoa episode as well. I can’t help myself. New ways to use both brilliant natural ingredients keep whirling through my mind. To break up recent habits I switched up my usual flavor profiles and spiced it up with some curry.

Oh yes, you heard me right. It’s curry time. Like hammer time. Only without the M.C. And the baggy pants.

Caramelized buttery squash and chewy sweet raisins accompany the exotic spiced quinoa in this dish. A great side or easy main vegetarian dish. Serve over mixed spring greens and toss with grilled chicken, shrimp or garbanzo beans if you’d like extra protein.
It’s excellent, spectacular, really too legit.

CURRIED QUINOA BUTTERNUT SQUASH SALAD
gluten & dairy free / vegetarian
serves 4-6

• 1 cup QUINOA, dry
• 1 cup VEGETABLE BROTH, LOW SODIUM*
• 3/4 cup WATER
• 1 small YELLOW ONION
• 5 cups BUTTERNUT SQUASH, peeled, seeds removed, cubed (3-4 lb squash)
• 3 tbsp OLIVE OIL, EXTRA VIRGIN (divided)
• 3 cloves GARLIC, minced
• JUICE OF 1 LEMON
• 2 tsp PURE HONEY
• 1 1/2 tsp CURRY POWDER
• 1/2 tsp CRUSHED RED PEPPER (optional or to taste)
• SEA SALT AND PEPPER TO TASTE
• 1 tbsp PARSLEY, DRIED
• 2/3 cup RAISINS or DRIED CRANBERRIES

Gluten free option: Use GF vegetable broth.

1. Rinse quinoa in a mesh strainer and place in a medium saucepan with water and vegetable broth. Bring to a boil and cook for 15 minutes. Reduce heat to low, cover and cook 15-20 minutes longer or until liquid is absorbed. Fluff with a fork.

2. Preheat oven to 425 degrees F. Roughly chop onion into large chunks. Place onion and cubed squash on a large rimmed baking sheet with 2 T. olive oil, salt and pepper; toss with hands to coat. Roast in the oven for 20-25 minutes or until caramelized and cooked through. 3. In a large bowl whisk juice of 1 lemon, 1 T. olive oil, 2 t. honey, garlic, curry powder, parsley, red pepper flake (if using), sea salt and pepper to taste. And warm quinoa and squash mixture, toss to coat well with dressing. Fold in raisins; serve warm or cold (even better the next day).

3. Serve quinoa as is or over mixed spring greens (I prefer a more dry salad, so for an easy vinaigrette just mix fresh lemon juice with good olive oil, salt and pepper). Serving size for 6, about 1 heaping cup quinoa salad.

VARIATIONS: Use sweet potato for squash or garbanzo beans. Add chopped nuts like walnuts or almonds for extra crunch, grilled chicken for protein or fresh chopped mint.

NUTRITION INFO PER SERVING: 260 calories, 9g fat, 1g sat fat, 47g carb, 5g fiber, 15g sugar, 5g protein

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