Healthy Eats | 20something cupcakes

Archive - Healthy Eats RSS Feed

chipotle-glazed squash skewers.

February 6, 2012 in Fabulously Simple, Food Matters Project, Healthy Eats with 15 Comments

Welcome to the inaugural post for The Food Matters Project!

Each week, a group of food bloggers and home cooks are coming together to cook our way through The Food Matters Cookbook: 500 Revolutionary Recipes for Better Living by Mark Bittman.

I’m not gonna lie. This cookbook is overwhelming. Overwhelming in a way that I want to make at least 90% of the 500+recipes in this beast of a book. Overwhelming even moreso in a way that when I first read about what the “Food Matters” philosophy represents and stands for, I was so inspired that I decided to start this project.

In a nutshell, it’s about eating more plants and natural foods. In turn, we’re talking less meat and processed foods. And it’s about how all of that’s good for our health – duh – and the environment, too.

I selected this recipe to kick-off the launch of our project. It was so, so hard to pick just one. I’ve already cooked at least 5 or 6 recipes from the book, because they’re all just so simple and easy for everyday cooking. (If Mark Bittman’s new to you and if you’re a new-ish cook, I highly recommend you check out another book of his as well: How to Cook Everything.) There’s something about the way he explains things that’s so easy to understand, and his recipes are totally no-nonsense. He gives options and ideas for how to adapt almost any given recipe, so you can truly feel confident in what you’re doing if you’re new to experimenting with different flavors or ingredients. He makes cooking fun – and easy.

You know where I stand on this: If you’re not having fun, you’re doing it wrong. And yes, this applies even to healthy, easy-enough-for-a-weeknight cooking.

white bean + avocado dip.

January 31, 2012 in Healthy Eats, Starters with 6 Comments

I’ve always wondered if there was a way that guacamole could be improved upon.

I’ve discovered that there is. Well, that’s if you consider making it healthier an improvement. I do, when it still tastes just as good – if not better.

Question: Do you ever think it’s funny when you hear people say, “Oh, I make the best guacamole!” or “I don’t know what my dad puts in his guacamole, but it’s the best ever!” Now I’ve made guac many, many times. It’s, like, always good. I like to think I make the best guac, but in truth, I think pretty much everyone that takes a stab at it does a decent job.

This stuff is hard to mess up, peeps! Mash up some avocado, add lime or lemon juice to taste, maybe a chopped tomato if you’re in the mood, a little minced something from the allium family…are you WTF-ing over there? New vocab word of the day comin’ at ya: The allium family is made up of garlic, onions, shallots, scallions, leeks, and chives – yes, these little guys are imperative in the world of good eats when it comes to building and adding flavor. Lesson concluded.

Now back to the guac…seasoning! Seasoning can make or break your guacamole. And by seasoning, I mean salt. Add all of these ingredients – to TASTE, by the way, which anyone is capable of doing – and you too can make the very best guac that your mother, cousin, half-brother and his wife and kids have ever tasted.

herbed quinoa with bacon + nuts.

January 20, 2012 in Healthy Eats, On the Side with 6 Comments

I don’t believe in New Year’s resolutions – but on that note, how about a life resolution?

I resolve to share with you more of the things that I eat, like, all the time. Delicious things. Healthy things. Things you should eat.

Things like quinoa.

Have we not discussed quinoa? I don’t believe we have. Let’s see, where do I begin? For those of you who are quinoa-virgins, quinoa is a grain that contains protein. Not only does it contain protein, it’s actually a complete protein, meaning it includes all nine essential amino acids. Most importantly, it’s super-easy to cook, and super-tasty. It’s a great alternative to whole-wheat pasta for fast weeknight meals, because it’s got the protein already included. And did I mention it tastes good? It has a nutty flavor and a unique, almost crunchy texture.

apple-blackberry banana bread.

January 18, 2012 in Healthy Eats, Sweets + Treats with 2 Comments

Now is the time for banana bread.

Why? Well, because what else does one bake when the holidays have just passed, so you can’t bear the thought of another cake or – gasp! – cookie…but you’re still in the mood to bake?

{Is now a bad time to mention that double mocha-fudge brownies are on next week’s menu?}

Banana bread is the answer to our post-holiday, January baking cravings. This banana bread in particular is super, super-healthy. Whole wheat? Check. Low in sugar? Check. Three different fruits and the addition of applesauce to replace half the butter? Healthy fats in the form of crunchy walnuts? Check, check, and check.

kale + white bean stew.

January 6, 2012 in Healthy Eats, Main Dishes with 1 Comment

Greens ‘n beans…get ‘em while they’re hot.

That’s right – greens ‘n beans are totally hot. But you knew that, right? They’re super-healthy, and they taste really good if you know how to cook them. Though Dan might argue with you on the whole kale situation. What does he know!? He spent 95% of his life hating mushrooms and refusing tomatoes. He’s not exactly one to trust in the vegetable domain, if you ask me.

I have a slight obsession with kale, and an even bigger crush on white beans. Kale chips? Yes, please. Raw kale salad? You know it. White bean dip, white bean soup, puréed white beans in just about anything? Get. In. My. Belly.

So me and this soup – stew, soup – whatevs…we get along.

tomatillo chicken soup.

January 4, 2012 in Healthy Eats, Main Dishes with 5 Comments

Let’s talk soup.

‘Tis the season, right? I know it is, even if only for a day, for all of my fellow warm-blooded brethren. It was 40 degrees this morning in sunny South Florida!

Even when it warms back up to the 70s this weekend (don’t be jeal) – it will still be soup season. Why? Because we’re talking healthy soups. And no matter where you live or what the weather, healthy soups should be on the menu.

rainbow chopped salad.

May 16, 2011 in Healthy Eats, Salad Bar with 0 Comments

I typically don’t use recipes for weeknight salads, but every now and then I stumble upon something unique and fabulous that I simply must try.

Such was the case with this gorgeously colorful salad that I actually first saw in my print edition of Bon Appétit a couple of months ago. It’s full of all kinds of delicious fruits like apple, Asian pear, and mango – and my favorite addition, the red cabbage, which adds so much crunch and texture. The dressing is also something different that what I normally would use, with the red wine vinegar and the hazelnut oil, which is a perfect pairing with the toasted hazelnuts tossed in the salad. And then, there’s the blue cheese, which was deemed optional in the original recipe – I, however, feel it’s a must. The flavors are all so unique and unexpected, and yet they pair together wonderfully.

I added chilled, cooked shrimp to make this a main course, but you could also certainly use chicken breast. Or even go without – this salad’s got plenty going on to keep you satisfied.

Rainbow Chopped Salad

Adapted from Bon Appétit

6 cups chopped romaine hearts {or 2 bags}
1 small head red cabbage, sliced
1 large Fuji apple, halved, cored, diced
1 Asian pear, halved, cored, diced
1 mango, peeled, diced
3/4 cup hazelnuts, toasted, husked, coarsely chopped
1/2 cup crumbled blue cheese
3 cups cooked shrimp or chicken breast, diced {for a main course salad}

Shallot Vinaigrette:

1/2 cup red wine vinegar
1 shallot, finely chopped
1 tablespoon honey
1/4 – 1/2 cup hazelnut oil or extra-virgin olive oil
Kosher salt and freshly ground pepper

To make the dressing, whisk vinegar, shallot, and honey in small bowl to blend. Gradually whisk in oil. Season dressing to taste. Combine romaine and next 5 ingredients in very large bowl (or even 2 large bowls); toss to blend. Add dressing and toss to coat. Divide salad among plates. Sprinkle with blue cheese and serve.

Serves 4 as a main course, 8 as a side or starter.

grits + greens casserole.

April 26, 2011 in Healthy Eats, Main Dishes, Weeknight Fix with 1 Comment

I’m not sure what initially interested me in this recipe.

Wait, I take that back. It was the bacon.

Grits and greens just don’t have the same affect, I suppose. And I’m thinking they should – because believe it or not, this dish would probably have been just as delicious without the bacon.

Bacon aside, I think it was the fact that I had never cooked with grits before that really peaked my interest. And after making this, I now find them to be delicious. Especially when mixed with cheese, eggs, salsa, and a touch of butter. I may or may not have been eating the stuff out of the pot before pouring it into the casserole dish.

Yes, it’s a casserole, a sort of miniature one in an 8-inch square dish, and it’s delicious. Layers of flavorful greens cooked down with onion and garlic, those fabulous grits, and then, of course, there’s the bacon. It’s a little Southern, a lot of healthy, and a nice change of pace from your typical weeknight dinner repertoire.

Grits and Greens Casserole

Adapted from Savour-Fare from Eating Well Magazine

4 slices bacon, chopped
1 onion, chopped
4 cloves garlic, finely chopped
2 cups chicken broth, divided
Kosher salt and fresh ground pepper
16 ounces chopped mixed greens {any combo of collard greens, mustard greens, turnip greens, kale, spinach}
2 cups water
1 cup grits {not instant}
1 cup grated cheddar cheese, divided {I used reduced-fat}
1/4 cup salsa
2 tablespoons butter {I used Smart Balance}
2 eggs, beaten

Preheat oven to 400 degrees. Coat an 8-inch square pan with cooking spray.

In a large dutch oven, fry bacon until crisp. Remove bacon to a paper towel, and pour out excess grease, leaving a tablespoon or two in the pan. Add onion and garlic to pan and cook over medium-low heat until translucent and starting to brown.

Add 1 cup broth and salt; bring to a boil over high heat. Add greens, stir to coat in oil and begin wilting the greens. Cover and cook, stirring frequently, until greens are tender.

Meanwhile, boil 2 cups water and the remaining cup of broth to a boil in a separate saucepan. Add the grits in a stream, whisking as you add them so they don’t form lumps. Bring to a simmer over medium heat, then reduce heat to medium low and cook until thick, whisking often.

Combine 3/4 cup of the cheese, salsa, butter, and eggs. Remove the grits from the heat and add in the egg mixture. Spread about half the grits in the baking dish. Top with the greens, then the remaining grits, then sprinkle bacon and the remaining cheese over the top.

Bake about 20 minutes or until the cheese is melted and bubbly.

Note: Eat right away. Leftovers are not nearly as delicious as the first time around.

arugula + italian tuna salad.

April 11, 2011 in Healthy Eats, Salad Bar, Weeknight Fix with 2 Comments

Allow me to introduce you to my latest favorite weeknight fix.

Or – perhaps I should introduce to my latest favorite ingredient: canned Italian tuna packed in olive oil. It’s the secret to this salad, and the secret to getting a complete, protein-packed meal on the table – no cooking involved.

I’m thinking about making this salad a weekly thing. It’s so delicious, and so easy to throw together with staple ingredients you can easily keep on hand – like white cannellini beans, tuna, and a hunk of Parmigiano-Reggiano.

I suppose you could use regular canned tuna, but the Italian tuna in the olive oil is so much more flavorful. I recommend splurging and stocking up on a few cans. This way, all you’ll need to remember to pick up from the store is the arugula and tomatoes and you’ll have a healthy, delicious meal ready any night of the week.

Arugula, Italian Tuna, and White Bean Salad

Adapted from Cooking Light

Juice of 1 lemon
2 – 3 tablespoons extra-virgin olive oil
3 cloves garlic, minced
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/2 teaspoon Dijon mustard
1 cup grape tomatoes, halved
1/2 cup pitted Kalamata or Niçoise olives
1/2 red onion, sliced
2 (6-ounce) cans Italian tuna packed in olive oil, drained and broken into chunks
1 (15-ounce) can cannellini beans, rinsed and drained
1 (5-ounce) package fresh baby arugula
2 ounces Parmigiano-Reggiano cheese, shaved

Whisk together first 6 ingredients in a large bowl. Add tomatoes and next 5 ingredients (through arugula); toss. Top with cheese.

Serves 4.

weeknight fix: shrimp provençal.

February 8, 2011 in February in France, Healthy Eats, Weeknight Fix with 2 Comments

French cooking – though delicious – often involves long, drawn-out recipes that aren’t exactly weeknight friendly.

Or waistline friendly, for that matter.

This shrimp dish, however, manages to be both super-quick and super-healthy. It’s very similar to shrimp scampi, though it doesn’t have any butter. Something I’ve been surprised to learn so far on my journey through French cooking is that it can actually be quite healthy. For instance, I made a potato salad over the weekend that doesn’t involve any mayo; instead, the dressing is made up of wine, olive oil, and Dijon mustard.

You are likely more familiar with “scallops Provençal”, which is a traditional French dish made like this but with scallops. Though I do plan on making Ina’s version of the scallops (had them bookmarked for years it feels like!), I thought this would be a nice addition to the mix because shrimp is something I always have on hand. Scallops, on the other hand, I would never buy frozen – and the prospect of running to the store to buy them fresh after work makes it less likely for a quick weeknight meal.

Simple, saine et délicieuse.

{Simple, healthy, and delicious}

Sizzled Shrimp Provençal

Recipe from Chef Bobo via Food & Wine

1/4 cup extra-virgin olive oil
1 1/2 pounds jumbo shrimp, peeled and deveined
Salt and freshly ground pepper
2 large garlic cloves, very finely chopped
2 tablespoons small capers, drained
1/4 cup fresh lemon juice
2 tablespoons finely chopped flat-leaf parsley
Crusty whole wheat French baguette, for serving

In a very large skillet, heat 2 tablespoons of the olive oil until shimmering. Season the shrimp generously with salt and pepper. Add the shrimp to the skillet and cook over high heat until they are lightly browned and barely opaque, about 2 minutes.

Add the remaining 2 tablespoons of olive oil to the skillet, along with the garlic and capers, and cook for 30 seconds. Turn the shrimp and add the lemon juice and 1 tablespoon of the chopped parsley. Cover and cook over low heat until the shrimp are cooked through and the sauce is slightly reduced, 4 to 5 minutes. Transfer the shrimp to plates and spoon the Provençal sauce on top. Sprinkle the shrimp with the remaining 1 tablespoon of parsley and serve with a crusty whole wheat French baguette.

Serves 4.