Veggie Prep + Fall Veggie Recipes

I don't know about you, but my life is pretty hectic sometimes. A million things can be pulling me in different directions causing me to get in an eating slump pretty dang quick! This last week could have been a prime example.  I took a trip to my parents' home in Wisconsin to visit and catch up on some family time.  Wisconsin is such a beautiful, wild place. I love to soak up the quiet, peaceful mornings and take them back on the road with me as we travel for work.  As many of you know, nothing can set off an eating extravaganza like a mini-vacation. It's the perfect storm for over-indulgence on unhealthy choices. I'm all for vacationing and splurging and treating yourself here and there, but if left unchecked those nasty little choices can become habits when you get home.

Turning a blind eye to all the glorious, golden cheese in Wisconsin, I decided to use my parents' large kitchen to do some veggie prepping and stock-piling healthy foods to bring home with me.  My first stop was their local Farmer's Market.

Anyone living in the Minneapolis Metro Area, (Western Wisconsin included) needs to check out their local farmer's markets.  Ya'll have these amazing farmers both local Wisconsinites and the beautiful Hmong immigrants. Hmong are immigrant farmers typically from the hills of Laos who were refugees settled in the US after fleeing from the Laotian Civil War.  The Hmong people are some of the best farmer's I have ever met. They are kind and generous with their crops and can grow vegetables & fruits in ways not many can.  Their produce is just spectacular!  So I loaded up on Fingerling Potatoes, Green Beans, Hmong Long Beans, Beets, Purple Onions, Lettuce, Jicama and Cucumbers! And all for such great prices.

I headed back to the house and began trimming my beans, scrubbing my potatoes, boiling the beans and blending my cucumbers.  I'll explain more in depth on the cucumbers as I can see you scratching your head and thinking I'm crazy :)

After trimming my green beans, I blanched them in boiling water until they turned bright green, maybe a minute or two. I pulled them out and plopped them in an ice bath to stop the cooking process. After they had cooled, I packed them in quart sized baggies for the freezer. These green beans come out of the freezer super fresh after thawing and can be eaten with hummus as if they were fresh or added to a number of recipes! I'll list a couple of my favorites below.

The beets are one of my favorites. (They never used to be!) I trim the top and bottom of each beet, tossing the beet greens as they as look pretty ragged.  I plop them in boiling water and let them cook anywhere from 15-40 minutes depending on the diameter of the beets.  I try to boil like sizes together so they all get done at the same time. A simple fork test by piercing the beets will tell if they're done. Kinda like a baked potato.  I immediately drain them and refill my pot with cold water. I let them sit for 5 minutes to cool so I can handle them. After they've cooled slightly, I begin peeling the rough skin off.  Not with a pairing knife, but with my hands alone. By boiling and then cooling the beets, the skin slips off them very easily.  After they're peeled, I cube or slice them and pack them into quart sized bags for freezing. Beets thaw VERY well and do not change in texture or taste in the least bit.

Lastly I began prepping my cucumbers. I'm not a huge fan of cucumbers, but I do love Cucumber Water. Cucumbers are a natural diuretic, meaning they help reduce water weight and help the body flush itself of excess sodium. But they don't keep in the fridge very long, so "stocking up" can be difficult, but I found an easy way.  I first peel my cucumbers completely.  Peeling them will remove any gritty or tough textures when blending.  Then into the Vitamix Blender they go! Once they're liquified I pour them into a ice cube tray and freeze them! With every glass of water I drink, I remove a cucumber puree cube from the freezer and add it to my glass! Fresh Cucumber Water!

With the last of my produce, potatoes, onions and jicama, I simply keep those on the bottom of my refrigerator in the vegetable crisper. Important note: Do not store potatoes and onions together as they encourage spoilage of one another.

Recipes:
Bacon Wrapped Green Beans
Green Beans with Red Pepper and Garlic
Steamed Green Beans with Carrot Dill Dip

Ruby Red Beets & Carrots with Dill
Roasted Beets with Balsamic Glaze
Beet Chips

Chicken Tortilla Soup

One of my favorite things in the world is Mexican Food! So much so that I married a hispanic man to feed my need for Mexican Food because he's so handsome & sweet :) So when I came across a recipe for Chicken Tortilla Soup, I had to do a recipe makeover!!  I hope you enjoy this recipe as much as I have!

2 tbsp olive oil
1 medium onion

1/2c green beans

2 large carrots
2 stalks celery
1 medium jalapeno
4 cloves garlic

1 lb. chicken breast
6c low sodium chicken broth
1 (14.5 oz.) can diced tomatoes w/chiles
1 tsp oregano
½ tbsp cumin
1 medium lime
½ bunch cilantro, chopped

Dice the onion, green beans, carrots, celery, and jalapeno (scrape the seeds out of the jalapeno before dicing). Mince the garlic. Cook the onion, green beans, carrots, celery, jalapeno, and garlic in olive oil over medium heat for about 5 minutes or until tender.

Add the chicken breast, chicken broth, canned tomatoes with chiles, oregano, and cumin to the pot. Bring the whole pot up to a boil over high heat then reduce the heat to low, place a lid on top, and let simmer for one hour.

After simmering for an hour with a lid on, carefully remove the chicken breast from the pot and use two forks to shred the meat. Return the meat to the pot. Squeeze the juice of one lime into the soup. Get as much juice as possible from the lime by using a spoon to scrape the inside of the lime.
Rinse the cilantro and then roughly chop the leaves. Add to the pot, give it a quick stir, and serve.

Bruschetta Ham Frittata

Bruschetta Ham Frittata

3/4c onion, chopped
1/2c green or red bell pepper
1/4c sun-dried tomatoes, chopped
4oz lean ham steak, cut into small cubes
8 eggs, whisked
2oz goat cheese
2 tblsp fresh basil, chopped
salt & pepper to taste

Preheat your broiler.

In a medium bowl, whisk the eggs.

Lightly mist a skillet with olive oil spray over medium heat.  Saute the onion, bell pepper and ham until veggies are tender. Season with salt and pepper.  Pour the whisked eggs over the ham & veggie mixture.  Sprinkle the top with goat cheese and fresh basil.

Transfer the skillet into the oven and broil for 2-5 minutes until the frittata is set and the cheese has melted and browned slightly. Cut into slices and serve immediately. Can be stored in an airtight container for 3-4 days.

Pineapple Serrano Salsa

Pineapple Serrano Salsa

2c pineapple, chopped
1/2c cilantro, chopped
1/4c red onion, chopped
1 serrano pepper, seeded and minced (can substitute with jalapeno)
juice & zest of 1 lime
sea salt to taste

In a serving bowl, combine all ingredients and toss until combined.  Store in air tight container and chill until ready to serve.

Gluten-Free Banana Pecan Pancakes

Gluten-Free Banana Pecan Pancakes

3 small bananas, mashed
2 tlbsp coconut oil
1 tblsp lemon juice
1 teaspoon
2 eggs
1c oat flour
1/2 tsp baking soda
1/2 tsp salt
1/2 tsp cinnamon
1/4 tsp nutmeg
1/8 tsp cardamom
1/2c pecan pieces

In a medium bowl, stir together bananas, coconut oil, lemon juice & honey.  Beat in the eggs.

In a smaller bowl whisk together oat flour, baking soda, salt & spices.  Form a well in the center of the dry ingredients and pour the wet ingredients in.  Mix until dry ingredients are just moistened.  Let stand for 10 minutes.  Heat skillet until a drop of water dances on the pan.  Mist pan with olive oil spray.  Pour 1/3c of batter onto the skillet and drop pecan pieces onto the top of the batter.  Cook 3-4 minutes on a medium heat until bubbles begin to form around the edges, turn and cook for an additional 1-2 minutes.  We serve these with pure maple syrup, sides of fruit or our Blueberry Syrup!

Seed Granola Bars

Seed Granola Bars

olive oil sides

1 c sunflower seeds

1/2 c sesame seeds or hemp seeds

1 tblsp chia seeds (optional)

1 tblsp flax seeds

2 tblsp pure agave, maple syrup or raw honey

1 1/2 tblsp melted coconut oil or olive oil

1/2 tsp cinnamon

2 tablespoons chopped dried fruit

Preheat oven to 375F degrees.

Combine the seeds into the food processor and lightly chop.  Add oil and sweetener, and blend again.  In the bowl of the food processor, add the cinnamon and chopped dried fruit.  

Using olive oil spray, mist a baking sheet with sides.  Dump the "dough" into the baking sheet and press the dough to 1/4" - 1/2" thick.  Bake for 15-20 minutes.  Let cool until firm and cut into bars.  

Makes 8-10 bars.

*Agave nectar appears to be a low glycemic sweetener. It is easy to use in sugar free recipes and produces delicious baking results. Since its health effects are still up for debate we recommend paying attention to how it affects your body and using it in moderation.

Ruby Red Beets & Carrots with Dill

I have never been a fan of beets, mostly because I've never really tried them.  They were not a staple in my home growing up and it's just not the first thing I think of when I sit down to decide what to make for dinner.  We've been experimenting with new fruits and vegetables that we're not accustomed to eating.  So naturally, beets were at the top of my list.  I was really surprised when this dish was a big hit with my family! My 3 year old daughter, Aubrey, loved them and thought it was so cool that they turned her toung red!  This is a great recipe that I will continue to make and add to our monthly veggie menus!

Ruby Red Beets & Carrots with Dill

1 lb red baby beets
1/2lb baby carrots
2 tsp butter
1 tsp olive oil
1-1/2tsp fresh lemon juice
2 tsp fresh chopped dill

Cut the beet greens 1 inch from the top of the beet.  Rinse the beets under cool water to wash away dirt.  In a large pot, fitted with a steamer basket, bring 1" of water to a boil.  Add the unpeeled beets, cover and steam until tender, about 25-30 minutes.  Remove from the pot and place in a glass mixing bowl covered with plastic wrap.  When cool enough to touch, peel and cut into quarters.  Set aside in bowl and keep warm.

Check the pot, add water to 1" if necessary and return to boil.  Add the baby carrots, cover and team until tender, 5-10 minutes.  Remove from the pot.

Add your steamed carrots to the mixing bowl with the beets.  Add the butter, olive oil, lemon juice and chopped dill.  Tenderly toss the beets and carrots to gently combine and transfer from a serving dish.  Serve warm.

Braised Chicken & White Wine Sauce

Braised Chicken & White Wine Sauce

4 chicken breasts
salt & pepper
1 tsp rosemary
1 tsp herbs de provence
1 tblsp whole wheat flour
2 tblsp olive oil
1 medium onion, chopped - large pieces
4 cloves garlic, cut in half
8-10 shitake mushrooms, sliced (can omit)
1/2c white wine
3c chicken stock, low sodium
                                                                                       1 tblsp unbleached white flour

In a large bowl, combine the chicken breasts, salt, pepper, rosemary, herbs de provence and 2tsp of the whole wheat flour.  Mix thoroughly so each chicken breasts is seasoned.  In a large pot on medium-high heat, add olive oil.  When the olive oil is hot, lay chicken breasts into pan and sear on one side.  Sprinkle the remaining whole wheat flour unto tops of chicken breasts, flip and sear second side.

Once both sides of chicken have been seared, remove from pot.  Add onions, garlic and shitake mushrooms.  Sauté for 2-3 minutes.  Add chicken breasts back to pot, then the white wine, scraping the bottom of the pan to deglaze.  Add the chicken stock and turn heat to medium-low.  Cover and simmer for 25-30 minutes.

Remove chicken from pot and cover to keep warm.  Using a ladle, reserve some of the chicken stock from the pot into a small bowl.  Add to the reserved stock 1 tblsp of unbleached white flour and mix until all lumps dissolve.  Add reserved stock back to pot, rise your heat to medium and continually stir for 8-10 minutes until stock has thickened to a sauce.  Turn off heat and let cool for 3 minutes.

Slice chicken breasts, plate and serve with white wine sauce! Enjoy!!

Mediterranean Tilapia Sandwich

Photo Credit - Photo shows olives which I have omitted from this recipe.

Mediterranean Tilapia Sandwich

olive oil spritz
2 tilapia fillets (or halibut)
salt & pepper
1/4c mayonnaise
1/2 lemon juiced
1 tsp basil
1 tsp parsley
2 sun dried tomato halves, chopped
1/2 garlic clove, minced
1/2 garlic clove, whole
4 pieces whole grain bread
1c arugula (or your favorite lettuce)

Preheat oven to 400F degrees.

Prepare a baking sheet by misting with olive oil.  Salt & pepper the Tilapia fillets and place on the baking sheet.  Bake for 10-12 minutes or until the thickest part of the fillet flakes easily.  Remove from the oven and flake tilapia into junks and set in the refrigerator to cool.

In a small bowl, mix the mayo, lemon juice, basil, parsley, sun-dried tomatoes and 1/2 a garlic cloved, minced.  Mix thoroughly.

Mist each piece of bread, both sides and toast the bread either in the toaster or under the broiler.  Once browned, take the 1/2 garlic clove and rub the cut side onto each slice of bread until the bread becomes perfumed with garlic.

Gently fold cooled tilapia chunks into the mayo mixture until well coated.  Spoon onto toasted bread, top with arugula and serve :)

Recipe revised from Giada De Laurentiis

8 Superfoods you should be eating!

1. Avocados: Smooth, creamy avocados have gotten a bad rap for their fat content.  But in fact, the fat they have is heart-healthy monounsaturated fat, which can help lower cholesterol.  Avocados are perfect atop salads like in our Creamy Cilantro & Avocado Dressing or on burgers instead of mayo!

2. Nuts: Few foods deliver the nutritional wallop of nuts.  Eating just a handful of walnuts can help lower cholesterol, boost brain power and fight stress, heart disease and cancer!  Sprinkle an ounce on your morning cereal.  Or start making some healthy nut butters for crackers, toast or even in oatmeal!  Check out this Nut Butter Primer on Cooking Light!

3. Oats: This humber grain helps lower cholesterol and is loaded with fiber to help you feel full.  Try our Peanut Butter Raisin Oatmeal Recipe for a heart healthy & delicious breakfast!

4. Tomatoes: Lycopene, a powerhouse nutrient in this red fruit, helps protect you against heart disease and some cancers.  Try our Caesar BLT Pasta Salad or our Low Calorie, Low Sodium Spaghetti Sauce!

5. Beans: Beans are nutrition dynamos, low in fat and a great sources of protein, fiber and folic acid (essential for expecting moms). Try adding some to your salad or try our Borracho Beans & Chicken or our Texas Caviar!

6. Olive Oil: You should know by now that most of my recipes contain olive oil, either by the the teaspoon full or by an olive oil spritzer.  The staple of a Mediterranean diet, olive oil has been linked to heart health and longevity.  This oil is also free of saturated fats!

7. Salmon: Sock it to heart disease, arthritis and depression with sockeye salmon!  It's all about the omega-3s, which protect the heart and joints and also can boost mood, fight depression and may protect against Alzheimer's disease!  Try our Salmon Fish Sticks!

8. Blueberries: Load up your shopping cart with berries, fresh or frozen.  The richer the color, the more antioxidants they have.  Blueberries are a great choice for breakfast or a quick snack! Try our Best Blueberry Muffin Recipe for breakfast, our Turkey & Blueberry Snack Recipe or our Blueberry Maple Syrup for a delicious addition to morning Rye Waffles!  Each of these recipes are packed with antioxidants, vitamin c and potassium.

Texas Caviar

Texas Caviar

1 (15oz) can black beans, rinsed & drained
1 (15oz) can corn, rinsed & drained
1/2c spinach, finely chopped
1/2 yellow zucchini, finely chopped
1/4c fresh salsa (try Mike's Homemade Salsa Recipe)
2 tblsp cilantro, chopped
1 tsp red wine vinegar
1 tsp cumin
pinch salt
pinch black pepper
hot sauce, to taste (optional)

In a large bowl, combine all ingredients.  Season with salt, pepper & hot sauce (optional) and refrigerate at least 2 hours or overnight before serving.

Serving: 1/2c  102 cal   5g protein   25g carbs   4g fiber

Low Calorie, Low Sodium Spaghetti Sauce

Low Calorie, Low Sodium Spaghetti Sauce

Olive Oil Spray
1c minced yellow onions
2 tblsp garlic
1 (28oz) can crushed tomatoes
1/4c water
2 tblsp "no salt added" tomato paste
2 tsp honey
1 tblsp oregano
2 tsp basil
1/2 tsp red pepper flakes
salt

Spray sauce pan with olive oil.  Add onion & garlic.  Cook until tender.  Reduce heat to low & add remaining ingredients.  Cover & cook for 1 hour.

Serving - 1/2c    63 cal   3g protein   3g fiber   156mg sodium

Recipe courtesy of The Biggest Loser Family Cookbook

Herbed Pork Loin

Herbed Pork Loin

1 tblsp rosemary
1 tblsp parsley
1/4 tsp garlic powder
1/4 tsp salt
1/4 tsp black pepper
1/8 tsp red pepper
1 (2-3lb) pork loin, trimmed of fat
2 tsp olive oil

Preheat over to 350 degrees.

Mix spices & herbs together in small bowl.  Rub roast with 1 tsp of olive oil & spice mixture.  Set aside for 15min. Preheat skillet and add remaining olive oil.  Sear all sides of roast until golden brown.  Transfer roast into roast or baking pan. Bake 30-35 minutes. Slice thin &
pour juices over the top. Serve.  This recipe can also be make in the crock-pot.

Serving: 4oz   166 cal   30g protein   4g fat    92mg cholesterol   148mg sodium

Salmon Parmesan Fish Sticks

Salmon Parmesan Fish Sticks

Fish Sticks:
1 (18oz) center-cut salmon fillet, skinned (Ask your butcher to do this for you to avoid a scaly mess!)
1/2c whole wheat flour
1/2tsp sea salt
1/4 tsp pepper
3 eggs, beaten
1c grated parmesan
1c seasoned whole grain bread crumbs
olive oil for drizzling or spritzing



Preheat oven to 450 degrees.  Line a baking sheet with aluminum foil & spritz with Pam or Olive Oil spray.

Cut your salmon fillet into strips about 4" by 1/2" (the size of a regular fish stick).  You are going to make three plates of dredging.  I like to use paper plates so there is less cleanup.  The first plate will be your whole wheat flour.  The second plate pour your beaten eggs & the third plate mix your salt, pepper, parmesan & bread crumbs.  Take each piece of salmon and lightly coat in the flour.  Then coat in the beaten egg & finally in the bread crumb mixture.  Place an inch apart on your prepared baking sheet.  Place in the oven & bake for 15-20 minutes or until golden brown. (I overcooked mine slightly because my salmon pieces were smaller. Break one open around 10 minutes to see if they are done.)

Dipping Sauce:
1/3c olive oil mayonnaise
1/3c fat free plain yogurt
1/2 tsp dijon mustard
1 tsp pickle relish
1/2 tsp parsley

Whip dipping sauce ingredients together & serve with fish sticks.

Recipe & Photo courtesy of FoodNetwork.com, Giada De Laurentiis 2008.
Jessica's additions in Italics.

Papa Dean's Famous Rye Waffles

Papa Dean's Famous Rye Waffles

1c rye flour
1c all-purpose flour
4 tsp baking powder
2 eggs
1 tblsp sugar
1/2 tsp salt
1-1/3c milk or almond milk
1/2c melted butter

Mix the dry ingredients in a large mixing bowl.  Add eggs, sugar, salt & milk, mix thoroughly.  Add melted butter.  Pour batter by 1/3c full into waffle maker, cooking 3min or until waffle iron stops releasing steam. Makes 10 large waffles.

Serving: 1 Large Waffle - 190 cal   10g fat   2g fiber   19g carbs   1g sugar   5g protein

This is a great, easy recipe for morning breakfasts! I know that 190 calories may sounds like allot for one large waffle, but they are VERY filling because they are made with rye flour and tend to be more heavy than your typical Eggo waffle.  I also love them because they freeze & defrost in the toaster really well, so making them once or twice a month sets me up for quite a while! YUM!

Roasted Garlic Hummus

Roasted Garlic Hummus

3 large garlic cloves, unpeeled
1 Tblsp plu 1 tsp olive oil
One 19-oz can chickpeas or garbanzo beans, drained
1/4c freshly squeezed lemon juice
3 Tblsp sesame tahini
3 Tblsp water
1/2 tsp sea salt
1/4 tsp cayenne pepper
1/4c chives, minced

Preheat oven to 400 degrees.  Place garlic cloves on a small piece of foil, and lightly drizzle with 1 teaspoon of olive oil.  Seal foil to form a pouch, and roast garlic in oven until soft, about 20minutes.  Remove the garlic from the oven and allow garlic to cool slightly; peel and transfer to the bowl of a food processor.  Add chickpeas, process until finely chopped.

Add lemon juice, sesame tahini, water, salt, cayenne pepper, and 1 tablespoon of olive oil and process until the textures is light and fluffy but not entirely smooth, about 2 minutes.  Stir in chives, and transfer to a serving bowl.

Serving: 2 Tblsp  -  80cal   5g fat   0g trans fat   7g carbs   2g fiber  1g sugar  2g protein

My daughter & I absolutely love this recipe! It's a staple in our home and can be eaten as a dip for so many different things.  My daughter's favorite is veggie chips.  You can also use slices of cucumber or zucchini as well as pita bread or crackers!