Avocado Toast with Tomatoes

Hello everyone! I am just back from vacation! I decided that if I was going to take a true vacation that meant a break from blogging, TV, etc. so my best friend and I stayed on a sail boat off the coast of Puerto Rico, read 3+ books each, snorkeled and beach-hopped for a week.  Low key and low cost since we made most of our meals on the boat and our time didn't revolve around shopping, restaurants or excursions.  I highly recommend an unplugged vacation if you can manage it.  It was just what this RD ordered :)
Ever since avocado toast has started "trending" (check Instagram if you don't believe me) I have been craving it and just haven't gotten around to making it.  So after an outside yoga class this past Friday I ordered it for brunch and it wasn't until after that they realized they were out of avocado! Anyways, needless to say the first meal I made when I got back was avocado toast.  I was not disappointed.

I decided if I'm being realistic, I probably won't make this with an egg on top during the week as I'm usually pressed for time trying to get to work at 7:30AM.  I topped the 9-grain toast with avocado, sliced rainbow tomatoes, cracked pepper, green onion and a drizzle of garlic olive oil.  It was crunchy, creamy and tasted so fresh.  It makes me hopeful for Spring since returning to chilly Maine after a week of 83 degree weather.  Happy to be back and blogging! See you back here soon!

Avocado Toast

1 slice hearty bread such as 9-grain or whole wheat
1/4 avocado
3 cherry tomatoes (I used organic rainbow cherry tomatoes), quartered
1/4 green onion, chopped
Fresh cracked pepper to taste
Extra virgin olive oil

Directions: Toast bread. Slice avocado and mash slightly onto toast with a fork.  Top with tomatoes and garnish with pepper, green onions and drizzle with olive oil.  Enjoy immediately.

Nutrition Facts: 275 Calories, 16g Fat, 30g Carbohydrates, 7g Protein, 10g Fiber, 95mg Sodium, 1124mg Potassium

Amp Up your Oatmeal!

Oatmeal is a great choice for breakfast or even as a snack but it can be monotonous if served as is. Add some of the foods below to boost flavor and pack in some health benefits along the way!

Oatmeal – 1 cup provides just 158 calories, 6g of protein and 4g of fiber! Whole grains like oatmeal can help control blood sugar levels, reduce the risk of heart disease and digestion.

Walnuts – 1 tablespoon of any nut provides right around 100 calories so be sure to measure these guys. Walnuts are a good source of mono-and polyunsaturated fats (the good fats) and provide anti-oxidants and omega-3 fatty acids. Bonus: may reduce the risk of breast cancer and diabetes.

Agave Nectar – Provides 20 calories per teaspoon compared to sugars 16 calories however it is sweeter and therefore you can use less of it. Agave nectar boasts a low glycemic index and is vegan.

Cinnamon – Source of manganese, fiber and is considered to be anti-bacterial/anti-fungal, can lower cholesterol and may benefit those with Type 1 and 2 diabetes although more research is needed.

Blueberries – Blueberries are a good source of Vitamin C and Vitamin K and contain polyphenols although the health benefits of wild blueberries such as those here in Maine are found to be greater than those of the larger, commercially sold blueberries.

Chia Seeds – Chia seeds provide omega-3 fatty acids, fiber, calcium and magnesium. Not to mention they swell slightly and help you feel full. Sprinkle on a few!

Protein Packed Vegetable "Meatloaf"

As I have been trying to make more prepare-ahead meals at home this year, Giada de Laurentiis’ book Giada’s Feel Good Food has become my go-to lately.  She includes a TON of vegetarian recipes that are light, healthy and vibrant in color.  But what else would you expect from her? 

Anyway, her recipe for a vegetable “meatloaf” piqued my interest.  As someone who was never a huge fan of ground beef to begin with, vegan imitation products like veggie crumbles just don’t do it for me.  My version of this recipe however, packs in a crazy amount of vegetables, legumes and whole grains so you can feel satisfied and good about what you’re eating.  It is low in sodium yet high in iron, Vitamin C, Vitamin A, potassium and thiamin.  Here is a great example of how foods can work together to create complete proteins, like rice paired with beans or lentils.  

See here for a link to Giada’s checca sauce she pairs with her version of this loaf or serve with salsa, guacamole or other topping. 

Vegetarian Loaf

Serves 8-10

Ingredients:

2 Tablespoons olive oil

1 cup onion, diced

½ cup shredded carrot

½ cup orange bell pepper, diced

2 cups fresh spinach

½ cup frozen corn

2 cups cooked brown rice (I used minute rice for convenience)

1 15-ounce can cooked lentils, drained and rinsed

1 8-ounce can black beans, drained and rinsed

2 eggs, beaten

½ cup shredded cheese (mozzarella)

Salt and Pepper to taste

1 teaspoon Italian seasoning or other dried herbs

2 medium tomatoes, sliced

Non-stick cooking spray

Directions:  Preheat oven to 350 degrees F.  
In a medium skillet, heat 1 tablespoon of olive oil and sauté onion, carrot and peppers for 5 minutes.  Remove from skillet and place in a large mixing bowl.  Add spinach to same skillet and cook until leaves are wilted, about 3-5 minutes.  Squeeze excess liquid from spinach and transfer to cutting board to roughly chop.  Add spinach to mixing bowl.  Add cooked rice, lentils, black beans, corn, eggs and seasonings.  Mix well.  

Spray 10 x 14 inch baking dish with cooking spray and spread out mixture in an even layer.  Top with sliced tomatoes and top each tomato with a little bit of cheese, about 1/2 tablespoon. 

Drizzle with remaining 1 tablespoon of olive oil. 

Bake for 30-35 minutes or until loaf is heated through and cheese is melted.  Let cool for several minutes before cutting and serving.

Nutrition Facts: 446 Calories, 7.5g Fat, 73g Carbohydrates, 22g Protein, 19g Fiber, 63mg Sodium, 1016mg Potassium

Game Day Black Bean Dip

I can’t be the only one who is excited about Super Bowl game day food.  Don’t get me wrong, I love me some Patriots but the whole experience of foods, friends and the half-time show just adds that special element to a great game.  If some of you are still following your health-related New Year’s resolutions or would just like to add a lighter option to the menu, this satisfying dip is sure to please everyone.  It’s vegetarian, gluten free, dairy free and yet packed with protein, fiber and flavor to keep you going during those stressful moments of the game.

I like to serve these with homemade tortilla chips: just cut tortillas into triangles, lay on a cookie sheet sprayed with nonstick olive oil spray then spray the tops and sprinkle with sea salt and bake for 5-10 minutes in a 375 F degree oven.

Happy Super Bowl XLIX Everyone!

 

Game Day Black Bean Dip

Makes about 2 cups

 

Ingredients:

1 15-ounce can black beans, drained and rinsed

3 cloves garlic

1/4 cup fresh cilantro, roughly chopped

1/4-1/2 cup red onion, diced

¼ cup olive oil

2 tablespoons lemon or lime juice

¼ teaspoon ground cumin (optional)

Salt and pepper to taste

Directions:

Combine all ingredients in a food processor or blender until smooth.  Add an additional tablespoon of olive oil or water if dip appears too thick. 

Garnish with chopped cilantro, a drizzle of olive oil, sour cream or diced tomatoes.  Serve with pita chips, veggies or homemade tortilla chips.

Nutrition Facts: (Per ¼ cup) 241 Calories, 7g Fat, 34g Carbohydrates, 12g Protein, 8g Fiber, 4mg Sodium, 811mg Potassium

Spinach Pesto Pasta with Asparagus

This pesto recipe is a great solution this time of year when fresh basil is somewhat hard to find in most grocery stores.  It also tastes amazing and stores well in the refrigerator or freezer.  I am planning on saving half of the recipe for a pesto pizza later this week.
My spinach pesto pasta is a great all in one meal for family.  Alternatively, it can be made ahead by storing the cooked pasta separately from the pesto and vegetables until you are ready to eat.  Enjoy this delicious dish that is sure to please everyone.

Spinach Pesto Pasta with Asparagus
Serves 4

Ingredients:
1 1/2 cups uncooked pasta (shells, farfalle, etc.)
2 cups asparagus, cut into 2 inch pieces
1 cup cherry tomatoes, cut in half
1/2 cup spinach pesto




Spinach Pesto
Yield: about 1 cup

Ingredients:
2 cups fresh spinach
1/3 cup pine nuts
6 cloves garlic
1/2 cup olive oil + 1 Tbsp if needed
juice of 1 lemon
salt and pepper to taste



Directions:  Prepare spinach pesto by combining ingredients in food processor, being sure to scrape down sides half way through blending and adding additional tablespoon of olive oil if needed.
Cook pasta according to directions, until al dente.  Scoop pasta out with a slotted spoon to preserve pasta water.  Add asparagus and tomatoes to boiling water and cook for about 5 minutes.  Strain water from pot and add asparagus, tomatoes, pasta and pesto back into pot to combine and heat for 1-2 minutes.

Nutrition Facts: 298 Calories, 18g Fat, 30g Carbohydrates, 8g Protein, 2.5g Fiber, 23mg Sodium, 416mg Potassium

Spicy Cauliflower with Creamy Guacamole

I recently watched an episode of Pioneer Woman and she whipped up a recipe similar to this (see here).  She raved about how good it was and that she was going to enjoy the entire cauliflower all by herself.  Well, I have to admit I did the exact same thing.  At less than 250 calories its hard not to with this combo of spicy and cool.  I can say this will be a recipe I make again and again, possibly trying a buffalo version.  Let me know what you all think!

Spicy Cauliflower with Creamy Guacamole
Serve 2

Ingredients:
1 tablespoon olive oil
1/2 tablespoon garlic
1 small head of cauliflower
1 tablespoon Sriracha
1 teaspoon soy sauce
1 lime
1 tablespoon fresh cilantro, chopped

1/4 cup guacamole
1-2 teaspoons light ranch dressing

Directions:  Heat olive oil in a medium saute pan. Wash cauliflower and cut in half.  Break cauliflower into bite sized pieces using your hands.  Add garlic to pan when oil is hot.  Add in cauliflower and sauté for 2 minutes.  Add soy sauce, Sriracha and juice of half the lime.  Continue to cook until cauliflower is fork tender.
Mix guacamole and ranch dressing in a small dish.  Place cauliflower on serving dish and top with cilantro and another squeeze of lime juice.  Serve.

Nutrition Facts: 220 Calories, 13g Fat, 24g Carbohydrates, 7g Protein, 8.5g Fiber, 444mg Sodium, 223mg Potassium

Fish Tacos with Cilantro Slaw

Ahh, fish tacos, my love of them runs deep.  Any time I am at a restaurant you can pretty much bet I will choose either salmon or fish tacos.  I thought I would attempt to whip up a delicious version for you all that is both vibrant and dairy free (whoop whoop!). 

I decided to use store bought guacamole (Wholly guacamole) to help streamline the work in this recipe but if you have a great homemade version go for it! You fancy, huh?  I also use Vegenaise and Sriracha to make a simple sauce to top these tacos off that is vegan but don't let that fool you.  (It pairs so well with sweet potato fries, too FYI.)  The rest is easy to assemble and just squeeze lime juice all over everything if your unsure.  

Hope you enjoy these as much as I did!  See you all back here soon!

Fish Tacos with Cilantro Slaw
Serves 4

Ingredients:
4 6-inch tortillas
1/2 pound white fish such as haddock or tilapia
1 tablespoon olive oil
salt and pepper to taste
1/4 cup guacamole
1/2 lime plus wedges for serving

Creamy Chili Sauce:
1/4 cup sour cream, Vegenaise or greek yogurt
1 teaspoon Sriracha or chili sauce

Cilantro Slaw:
1 1/2 cups purple cabbage, sliced finely
1/2 teaspoon minced garlic
2 tablespoons fresh cilantro, chopped
Juice of 1/2 a lime

Directions:
Heat grill pan or sauté pan.  Brush fish with olive oil and season with salt and pepper.  Cook until flaky and golden brown.
Meanwhile, prepare cilantro slaw by combining ingredients in a medium bowl.  In a smaller bowl, combine ingredients for chili sauce.
Warm tortillas and to assemble, spread 1/2 tablespoon of guacamole on the middle of a tortilla.  Add fish then cilantro slaw and drizzle chili sauce on top.  Serve with a slice of lime.

Nutrition Facts: 510 Calories, 32g Fat, 30g Carbohydrates, 25g Protein, 6g Fiber, 360mg Sodium, 377mg Potassium