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healthy eating

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Culinary Pursuits: Warm Kale Quinoa Salad

September 16, 2014

I’ve officially been a PhD student for a month now and so far, so good. Balancing a full course load with my research assistantship and taking time to just breathe has been a challenge, but I’m hanging in there. No rest for the weary! Fortunately, I’m surrounded by good people and that has made all the difference. It also helps that I have a great space to come back to after a long day. I love my apartment (especially my kitchen). It’s so nice and spacious so I feel like I have to put it to good use. One of the first dishes I made in it was this warm kale quinoa salad. It was too yummy not to share the recipe so check it out below!
Ingredients:
1/3 cup of coconut milk
1 cup of quinoa
Kale (6 cups)
4 cups of sweet potatoes
15 oz can of black beans
15 oz can of garbanzo beans
curry powder
sea salt
Olive oil spray

Directions:
Preheat the oven to 350 degrees.
Dice two medium sized sweet potatoes, spray them with olive oil and sprinkle on some sea salt.
Pop them in the oven for 35-40 minutes
Follow package instructions for cooking quinoa. I like to add sea salt and curry to the water I use to cook the quinoa so it’s more flavorful.
While quinoa is cooking, cook the beans (adding curry powder and sea salt to taste) on medium to high heat for 3-4 minutes (Don’t drain the sauce from the beans. You’ll use that for the kale).
Once the beans are done stir in the kale one cup at a time until it shrinks in volume.
Once quinoa is done add coconut milk and stir.
Add the sweet potatoes and the kale-bean mix to the quinoa and stir.
Optional: Garnish with goat cheese and sliced honey roasted almonds.

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Culinary Pursuits: Spicy Vegetable Frittata Muffins

May 12, 2014

Happy Mother’s Day to all of the amazing mothers out there including mine! I’ve wanted to try making these frittata muffins for the longest time and today I finally did. They were amazing and so easy to make that I thought I’d share them with you…virtually that is:) This was a bit of a spontaneous recipe post. Usually when I post recipes here, I make the food knowing ahead of time that I’ll be posting. This was more along the lines of “Let me throw together what I have in the fridge,” so bare with me if the details aren’t all that detailed. Anyway, check out the recipe below!

Ingredients:
6 large eggs
1 cup of egg whites
curry powder
fiery 5 red pepper
Rosemary garlic seasoning
1 spinach & feta chicken sausage link, sliced into 12 pieces
Vegetables of your choice (Use whatever you have on hand or whatever your favorites are. I made a vegetable medley of chickpeas, carrots, green beans, squash, and zucchini that was sitting in my fridge so that’s what I used)
1/3 cup of goat cheese

This should make exactly 12 muffins!

Directions:
Preheat the oven to 350 degrees.
Coat a 12-cupcake pan with cooking spray.
Add vegetables, then one slice of the spinach & sausage link, and a few sprinkles of goat cheese.

Pour ~1/2 cup of egg/egg white mix to each cupcake
Bake for 25-30 minutes
Enjoy!
These are packed with protein and would be great as a midday or post-workout snack, or they can even be a part of a meal.

Have you made frittata muffins before? If so, what are your favorite things to add to them? Tell me in the comments!

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Food

Baked Banana Almond French Toast

April 27, 2014

Brinnertime! I love breakfast foods. Whether I’m eating them for breakfast, brunch, or dinner, it’s all good in my book. So I decided to make myself some french toast, one of my all time favorite breakfast foods, for dinner. To make it a little less indulgent, I used egg whites, whole wheat whole grain bread, and some agave nectar. Check out the recipe below.

Ingredients:
1/2 cup of egg whites
1 large egg
1 tsp of almond extract (I got mine from TJ Maxx but you could also find it at Publix, Trader Joes, or Walmart)
1 tsp of vanilla extract
1 tsp of cinnamon
3 slices of whole grain whole wheat bread (I used Peppridge farm)
1 banana, large (sliced into 18 pieces)

Agave nectar

1. Whisk the egg and egg whites in a bowl
2. Add the vanilla and almond extract.
3. Pre-coat a glass baking dish with cooking spray.
4. Dip a slice of bread in the batter and add six pieces of sliced banana on top,         sprinkling on some cinnamon.
5. Repeat step 4, with the other two slices.
6. Pour any leftover batter on top of the bread.
7. Cover with saran wrap first, and then aluminum foil.
8. Let sit in the fridge overnight or for 6-8 hours.
9. Bake in the oven at 350 degrees Fahrenheit for 25-30 minutes (Tip: It’ll probably work better if you un-layer the three slices of bread for more even and faster cooking).
10. Take out of the oven, let cool for 5 minutes, and drizzle on some agave nectar.
You can serve it with egg whites and chicken sausage like I did or whatever you’d prefer.
french toast
P.S. That’s sparkling pomegranate juice from Trader Joe’s;) You should try it!
I hope you’re enjoying a beautiful lazy Sunday!
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Culinary Pursuits: Sweet Potato and Black Bean Quinoa Wrap

March 29, 2014

This one’s a quick vegetarian dish that uses some of the things you probably already have prepared in your fridge. I always have sweet potatoes on hand and I also just so happened to have black beans and some extra quinoa leftover from the quinoa bake so I decided to put them together to make a very  tasty and meatless wrap. I sprinkled on some goat cheese and dinner was done in under 5 minutes. A perfect weeknight meal. Hopefully this gives you some wrap inspiration. Hope you’re having a wonderful weekend!

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Culinary Pursuits: Tomato Coconut Curry Sauce with Roasted Spaghetti Squash

March 24, 2014

I’m bringing you a quick and easy, low-calorie, delicious, and vegetarian friendly dish that I made. If it sounds to good to be true just wait.

For the sauce you’ll need:

1/2, large white onion
1 Tri-color bell pepper mix (pre-diced from Publix)
29 oz can of Hunt’s tomato sauce
15 oz can of reduced sodium chickpeas
12 oz can of Rotel Seasoned diced tomatoes and green chilies
1 1/2 tablespoons of coconut milk
One tablespoon of olive oil (to sautee the onions and bell peppers)
Seasonings (the only seasoning I measured was the curry; everything else was to taste):
1 tablespoon of curry
Sea Salt
~1/2-1 teaspoon of Olive Garden’s Garlic & herb seasoning
~1/2-1 teaspoon of Tony Chachere’s Original Creole seasoning
~1 teaspoon of cilantro leaves

  1. At a medium to high heat cook the onions in one tablespoon of olive oil and sea salt until translucent.
  2. Once translucent, add the bell peppers and cook for 3 minutes, spraying some olive oil cooking spray.
  3. Add the can of diced tomatoes and green chilies, followed by the can of Hunt’s tomato sauce.
  4. Let that come to a boil, stirring occasionally.
  5. Once that comes to a boil add the chickpeas and let cook for 5 more minutes.
  6. Add the 1/2 tablespoon of coconut milk, followed by the different seasonings.
  7. Turn off the stove, the sauce is done.

For the spaghetti squash:

  1. Preheat the oven to 375 degrees and while the oven is preheating heat the spaghetti squash (whole) for 3 minutes.
  2. Once the spaghetti squash is done in the microwave, slice off the ends and cut in half.
  3. Spray a pan with cooking spray and place the two halves (face down) in the pan and let cook in the oven for about 45 minutes to an hour. This depends on the size of the squash you have. For larger squash cook closer to an hour, or if you like your spaghetti squash mushier, cook closer to an hour
  4. After an hour has passed fork out your spaghetti squash.

I sprinkled black pepper on top of mine before adding the sauce since I know spaghetti squash can be a bit bland.
I suggest sprinkling on a little sea salt as well. Add the sauce on top. Enjoy!


I highly recommend trying this one and be sure to let me know what you think if you do! I’d love to hear from you!

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Culinary Pursuits: Coconut Quinoa Bake

March 11, 2014

As promised, I’m bringing you guys this coconut quinoa bake recipe. Shamefully, I bought this bag of quinoa from Trader Joe’s months ago and it has just been sitting in the pantry, staring at me every time I plan my meals for the week. Well this week I was determined to use it and I did! I also had to incorporate some of my fave healthy staples into the dish including oven roasted sweet potatoes, pecan smoked, apple and gouda smoked chicken sausage, and spinach. Check out the recipe below:

Ingredients:
3 medium sweet potatoes
Holmes Smokehouse 5 pecan smoked apple and gouda smoked chicken sausage (Publix)
2 bags of 12 oz spinach
3 tablespoons of coconut milk
1 large squash
2 cups of tricolor quinoa
Ground cinnamon
Sea salt
Goat cheese (optional)


Directions:
  1. Pre-heat the oven to 350 degrees.
  2. While the oven is preheating slice your sweet potatoes. You can slice them in cubes or medallions, whichever way you prefer. See the picture for how I sliced mine.
  3. Once diced coat two pans with cooking spray, and then spread the sweet potatoes evenly amongst the two.
  4. Once sweet potatoes are sliced spray them with cooking spray and drizzle one tablespoon of extra virgin olive oil on each pan, sprinkle with cinnamon, and then place them in the oven for 30 minutes.
  5. Slice the chicken sausage and set aside. After the sweet potatoes have been cooking for 30 minutes, add the sausage on top of the sweet potatoes and cook for 15-20 more minutes.
  6. Cook the spinach in two tablespoons of olive oil using sea salt and the Olive Garden Garlic and Herb seasoning and set aside.
  7. Rinse the 2 cups of quinoa in cold water and drain fully before cooking. Bring to a boil with 4 cups of water, 2 tablespoons of coconut milk, and a pinch of sea salt. Once the quinoa has been brought to a boil, lower it to a simmer, cover, and cook until the water is gone. (Follow the instructions on the package if they differ).
  8. While the quinoa is boiling chop the squash, spray it with cooking spray and season it with Olive Garden’s Garlic and Herb Seasoning.
  9. Coat a 9×13 inch pan with cooking spray.
  10. Once the quinoa is done cooking take it out and spread 4 cups of it evenly across the pre-coated pan.
  11. Take 1 tablespoon of coconut milk and spread it over the first layer of quinoa. Evenly spread all of your spinach, and 1 pan of roasted sweet potatoes and sausage over that first layer.
  12. Take 3 cups of cooked quinoa and spread it over the sweet potatoes, sausage. Finally add your squash on top and put it in the oven for 15-20 minutes.
  13. Take out of the oven and keep covered with aluminum foil.
  14. Serve with a tablespoon of goat cheese sprinkled on top if you like.

This makes a lot so you’ll have food to last you for a while. Try it out and let me know what you think in the comments!
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Culinary Pursuits: Seafood Quesadillas

February 22, 2014

Oh my goodness guys, have I got a treat for you. So a couple of weeks ago after my first day at work, my sister and I went out to a Mexican restaurant for dinner. I ordered this unbelievable seafood quesadilla with tilapia and shrimp and it has been on my mind since. While delicious, I know that it probably wasn’t the healthiest so I set out to make a much healthier but equally yummy version. I’m pretty sure I succeeded. Without further ado I present to you my seafood quesadilla made with jerk tilapia and jerk shrimp, goat cheese, diced red onions, low-fat part skim mozzarella, fresh mangos, and a tiny bit of fresh marinated mozzarella. As usual this dish was pretty quick to make, but oh so incredibly good. It’s my favorite concoction thus far. It’s perfect for my spicy food lovers, my vegetarian friends, and meat-eaters too. Pretty much everyone!

Ingredients:
Medium-sized shrimp
2lb bag of individually wrapped tilapia fillets (I only made 5; the bag has about 10 or so)
1 container pre-diced red onions
Olive Oil
Grace Jerk seasoning, spicy (from Walmart)
Goat Cheese
Low-fat Part skim mozzarella
La Tortilla High Fiber Low Carb Whole Wheat Tortillas (from Publix)
Fresh marinated mozzarella (from Trader Joe’s)
1 mango
Directions:

  1. Preheat oven to 400 degrees.
  2. Spray pan with non-stick canola oil
  3. While the oven is preheating take 1 tablespoon of jerk seasoning and evenly apply to each tilapia fillet (I cooked 5 at once, but feel free to cook as many as you like and adjust cook times accordingly).
  4. After all of the fillets are covered sprinkle on 1 tablespoon of diced red onions in the center of each fillet.
  5. Drizzle on olive oil over each fillet (about 1 teaspoon).
  6. Place fillets in the oven for about 25-30 minutes.
  7. While the tilapia is baking, remove the tails from shrimp.
  8. Pour the shrimp into a bowl along with three hearty teaspoons of jerk seasoning and mix together (I used my hands).
  9. Cook shrimp stovetop for 7-10 minutes at medium-high heat.
  10. While your shrimp is cooking slice and dice your mango into small cubes and set aside in a bowl.
  11. Once the tilapia and shrimp are done cooking, begin assembling your quesadilla.
  12. Cut up one tilapia fillet and take several pieces of shrimp and add them on your tortilla wrap.
  13. Then add two teaspoons of diced onions, two tablespoons of goat cheese, 1/4 cup of low-fat part skim mozzarella, two tablespoons of diced mangos, and a small chunk of fresh marinated mozzarella (I didn’t measure this but it was probably no more than a tablespoon’s worth).
  14. Place your open faced tortilla in the oven for 3-5 minutes (or until cheese begins to melt)
  15. Take out, fold over and slice in half.
  16. Enjoy!

Have a wonderful weekend!
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