Blueberry Galette - 2 Ways!

Hope you all are enjoying your summer!  This weekend I decided to get into the kitchen and do some baking since the humidity decided to give us a break on Sunday.  When I say baking though, I mean the really, really easy version of baking.  This pretty galette is so easy to assemble but looks gorgeous and rustic and is perfect for summertime gatherings.

I used pre-made pie crusts because let's be serious, it's summer and we all want to get back to being outside and enjoying the sunshine.  If you prefer to make your own pie crust, I'm sure it would taste even better and more power to ya!  I, however, have learned my lesson and have just embraced the fact that when it comes to baking, I can use all the help I can get.

Since the pre-made pie crusts typically come with two crusts, I used my left over blueberry mixture to make some individual galettes which are SO cute and easier to eat.  I think people tend to enjoy mini versions of things, like cupcakes, so they don't have to bother with a fork and can eat it in a few bites.

I will definitely be making this again, and the possibilities for fillings are endless!  I'm sure a peach or berry filling would be divine.  Let me know if you end up making this recipe and how you like it!  Happy Summer!

Blueberry Galette - 2 Ways!
Both Serve 6
Recipe by Ali Caron, RD

Ingredients:
1 pre-made pie crusts

3 cups fresh blueberries (For small galettes, only need 1 cup blueberries and a small amount of all other ingredients)
1/4 cup sugar
1 tablespoon flour
Zest of 1 lemon
1 teaspoon lemon juice
pinch of salt

1 egg, beaten
Sprinkle of sugar

Directions:
Preheat oven to 350 degrees Fahrenheit.

Line a pizza stone or baking sheet with parchment paper. Sprinkle with flour.  Unroll pie crust and place on parchment paper.

Combine blueberries, sugar, flour, lemon zest, lemon juice and salt in a medium bowl.

Gently pour mixture on top of pie crust, leaving about 2 inches around the edge empty.  Fold 2-3 inch sections of the crust over the blueberries and gently press together to seal.  Brush the edges of the crust with egg wash and sprinkle with sugar.

Bake for 30-45 minutes or until all the edges are golden brown.  Allow to cool on stone for 20-30 minutes before serving.

For individual galettes (Yields 4-6): Preheat oven to 350 degrees Fahrenheit.  Line pizza stone or baking sheet with parchment paper and sprinkle with flour.  Cut pie crust into 4-inch rounds using a biscuit or cookie cutter and place on lined pizza stone. Spoon 1-2 tablespoons of the blueberry mixture onto each crust and gently fold in sides, pinching folds together to seal.  Brush the edges of the crust with egg wash and sprinkle with sugar.  Bake for 20 minutes, or until edges are golden brown.  Allow to cool for 15-20 minutes before serving.

Nutrition Facts: (For 1/6th large galette or 1 small galette) 221 Calories, 9g Fat, 36g Carbohydrate, 1.5g Protein, 2g Fiber, 211mg Sodium, 68mg Potassium

Salmon Burgers with Mango Salad

I've made a few versions of salmon burgers before but this by far is my favorite.  Topping these juicy, delicate burgers with avocado, mango and cucumber adds a light and crunchy pop of flavor.  The mango's sweetness and the creaminess of the avocado pair perfectly with salmon. You can pop this between two buns or on top of half an English muffin for a more well rounded meal but if you are looking for a lighter dish enjoy this one as is or on top of a bed of lettuce.  As the temperatures heat up, these salmon burgers will definitely be my go-to instead of the tired ol' veggie burger.
See you all back here soon!

Salmon Burgers with Mango Salad
Recipe by Ali Caron, RD
Serves 4

Ingredients: 
Salmon Burgers:
10 oz fresh salmon
1 shallot, minced
1/4 cup shredded parmesan cheese
1/4 cup Panko breadcrumbs
1 egg white
1/2 tsp garlic powder
1/2 tsp dill
salt and pepper to taste

Mango Salad:
1/2 cup diced cucumber
1/2 cup diced mango
1/2 cup diced avocado
splash of lime juice
1/4 tsp dried parsley
pinch of salt

Directions:
Cut salmon into 1-2 inch cubes.  Add salmon and all other burger ingredients into food processor.  Grind until fully combined.  Divide mixture evenly into four balls and form patties with hands.  Place in the refrigerator for 20 minutes to set.
Meanwhile, combine all ingredients for mango salad in a small bowl and mix well. Set aside.
Place patties on greased pan or surface over medium heat.   Cook on each side for 5-10 minutes, or until golden brown.  Serve topped with mango salad.

Nutrition Facts: (1 Burger with 1/3 cup Mango Salad) 236 Calories, 12.5g Fat, 13g Carbohydrate, 19g Protein, 2.5g Fiber, 193mg Sodium, 445mg Potassium

Cocoa-nut Energy Bites

Okay guys, this recipe was really fun to make, if you don't mind a little mess!  These Cocoa-nut Energy Bites are my take on Medjool Date Power Balls from NaturalDelights.com.  It's almost impossible to believe healthy these bites are because they taste just like No-Bake cookies.
I had never even tried a date before making this recipe and I was pleasantly surprised.  They are sweet and gooey and taste almost like caramels (YUM). Dates are little powerhouses that boast high numbers of potassium, fiber and iron.  You can't go wrong with this recipe, but feel free to play around with other ingredients!  I think this would be especially fun to make with children, too.
I bet you can't eat just one, although they are surprisingly filling and make a perfect snack.
See you back here soon!

Cocoa-nut Energy Bites
Recipe by Ali Caron, RD
Makes about 12 balls (6 servings)

Ingredients:
1 cup sliced almonds
16 Medjool dates, pitted
2 tablespoons water
1/2 cup organic shredded coconut
1 tablespoon (low sodium) peanut butter
3 tablespoons cocoa powder
1 teaspoon cinnamon

Directions: 
Place 1 cup almonds in food processor and pulse until ground.  Place almonds in a medium bowl.
Place pitted dates in food processor along with a few tablespoons water and blend until smooth.  Add to bowl.  Add coconut, peanut butter, cocoa powder and cinnamon to bowl.  Combine well with fork (or use your hands).
Scoop about 2 tablespoons into your hands and roll to form a ball.  Place on parchment lines baking sheet and place in refrigerator for about 30 minutes.  Store in air-tight container in the refrigerator until ready to serve.

Nutrition Facts: (2 Bites) 138 Calories, 12g Fat, 7g Carbohydrates, 5g Protein, 4g Fiber, 9mg Sodium, 209mg Potassium

Vegetarian Chili Verde

Looking for a soup to get you through these last few days of what feels like winter this spring? Look no further!  This "green chili" is a little sweet, a tad tangy and a bit spicy.  It is satisfying and a perfect meatless Monday option everyone will love!  Try pairing it with tortilla chips or corn bread to balance out the heat of the pablano pepper.  Trust me, you will love this one!

Vegetarian Chili Verde
Recipe by Ali Caron, RD
Serves 5-6

Ingredients:

1 Tbsp olive oil

4 large tomatillos, husked, rinsed and chopped

1 sweet potato, peeled and chopped

1 russet or Yukon gold potato, peeled and chopped

1 Poblano pepper without seeds, chopped4 cloves garlic, chopped

2 shallots, chopped (or ½ cup chopped onion)

1 cup frozen corn

7oz can of mild green chilies

1 ½ Tbsp oregano

½ Tbsp cumin

1 Tbsp whole wheat flour

1-2 cups vegetable broth

Salt and Pepper to taste

Garnish: Chopped green onions

Directions:  Heat oil in large soup pot over medium heat.  Add tomatillos, potatoes, Poblano pepper, garlic and shallots, stirring occasionally until onions are translucent. 

Puree green chilies in food processor and add to pot along with corn, oregano, cumin and flour.  Stir well.  Add vegetable broth, a ½ cup at a time until desired thickness is reached.  Season with salt and pepper to taste. 

Allow to simmer for another 20 minutes when potatoes are tender.  Serve with optional green onion garnish.

Nutrition Facts (1 cup): 139 Calories, 4g Fat, 24g Carbohydrates, 5g Protein, 4g Fiber, 346mg Sodium, 548mg Potassium

Seared Scallops with Orange Quinoa

Okay, so I'll admit it. I FINALLY got a teensy bit tired of my weekly salmon-for-dinner routine.  This week I decided to buy some scallops to shake things up a bit (wild and crazy, I know.)  A great tip is to always try to buy fresh, local seafood but especially when it comes to scallops, purchase the dry, wild-caught and not previously frozen.  The fresher the dry scallops are, the easier they will be to sear because they won't be carrying extra water.  On that same note, pat the scallops dry with paper towel before cooking.  This will ensure you get a nice golden color on each side.
For me, all really good scallops need is olive oil and salt, and maybe a squeeze of citrus.  This dish is paired with orange quinoa to help brighten the seafood up.  It is a mild and light yet mouthwatering dish that I will be making again and again.  And it is even easier if you have leftover quinoa in the fridge or prep it the night before.  I'd love to hear what you all think of this one if you make it!  See you back here soon!

Seared Scallops with Orange Quinoa
Recipe by Ali Caron, RD
Serves 2

Ingredients:
1/2 to 3/4 pound dry sea scallops (buy local, wild-caught when available)
1 tablespoon olive oil
course salt

1 cup cooked quinoa
1/2 cup canned chick peas (low sodium)
1 orange (zest, juice and slices)
1 tablespoon green onions, chopped
salt and pepper to taste

Directions:
Heat olive oil in a small or medium pan over medium heat.  Pat scallops dry very well with clean paper towel.  Sprinkle with course salt. Sear scallops for 3-5 minutes on each side or until golden brown.
Meanwhile, combine quinoa, chick peas, orange zest and green onion in a bowl.  Squeeze the juice of half the orange over the quinoa, sprinkle with salt and pepper and stir until thoroughly combined.
Portion half of the quinoa onto two plates (about 3/4 cup each) and top with scallops.  Slice the remaining half of the orange for garnish and serve.

Nutrition Facts: 365 Calories, 10g Fat, 44g Carbohydrate, 27g Protein, 8.5g Fiber, 249mg Sodium, 700mg Potassium

March is National Nutrition Month!

Happy National Nutrition Month! Every year, March kicks off a whole month of awareness for the importance of nutrition in the U.S. We can use this time to motivate eachother to either start or maintain healthy eating patterns!  How are you going to celebrate?!

Ways to celebrate National Nutrition Month:

• Keep a Food Journal
• Reach out to a Registered Dietitian (RD) or Registered Dietitian Nutritionist (RDN) in your area
• Make a nutrition or exercise goal for the month of March
• Use a fitness tracker to increase your activity and encourage friends with weekly competitions
• Visit choosemyplate.gov or eatright.org for information and great resources
• Try cooking a new, healthy recipe
• Follow the hashtag #NNM on Twitter or Instagram

From: dining.okstate.edu

Cayenne Sweet Potato Tacos

Several weeks ago, I travelled to Brunswick, ME for the last of my post-op appointments following my foot surgery.  I absolutely fell in love with the vibe of the downtown area and after my appointment I stopped at the Little Dog Coffee Shop for a latte to gear up for the 2 hour trip home.  I then stopped into Big E's, a local burrito joint that had some great reviews.  I opted for a veggie burrito bowl with cayenne sweet potato and I honestly now think that is the key ingredient that every burrito place should have.  It was fantastic!  The sweet and spiciness complimented the black beans so well and left me satisfied without feeling like I had overdone it.
A week or so after my trip I decided to recreate the dish in a taco version.  I can't believe how easy it was and again, how delicious it tasted.  I highly recommend you try making it for someone, they won't be disappointed!

Cayenne Sweet Potato Tacos
Serves 2 (makes 4 tacos)
Recipe by Ali Caron, RD

Ingredients:
1 Tbsp Olive Oil
1 Sweet Potato
1/2 - 1 teaspoon cayenne pepper
1 shallot, diced
Salt and Pepper to taste

1 cup black beans
1 cup chopped greens or slaw mix
Olive oil spray
4 flour tortillas
Drizzle of ranch dressing

Directions: Wash and chop sweet potato into 1 inch cubes.  Heat oil in medium skillet and add sweet potato.  Cook on low-medium heat for about 5 minutes stirring occasionally.  Add shallots, cayenne pepper, salt and pepper and stir until evenly coated.  Finish cooking for another 5-10 minutes, or until fork tender.
Meanwhile, heat black beans on stove top or in microwave.  To heat tortillas, spray each with olive oil non-stick spray and heat in toaster oven until golden brown.
To assemble, lay about 1/4 cup of each greens, black beans and cooked sweet potato into each tortilla.  Drizzle with ranch, sour cream or Greek yogurt and enjoy!

Nutrition Facts: (for 1 taco) 284 Calories, 5g Fat, 48g Carbohydrates, 13g Protein, 10g Fiber, 51mg Sodium, 958mg Potassium