Lentil Taco Salad

This meatless version of taco filling is the perfect topping for any taco salad.  However, the inspiration behind this recipe was from some lentil quesadillas I made a few years ago in a cooking class I lead for 9 and 10 year olds.  They loved them and so did I!  

For this recipe you can most definitely prepare dried lentils according to their packaging however, I am but one person and can't really rationalize making a whole batch of lentils for just me.  Plus, using canned lentils speeds up the process tenfold and who has time for that during the work week?  

I will definitely be making this recipe again and again for an endless string of vegetarian/Mexican dinners!

Lentil Taco Salad
Recipe by Ali Caron
Makes 4-6 servings

Ingredients:
Taco Filling:
1 tablespoon olive oil
1 shallot, chopped
1-2  medium carrots, chopped
2 cloves garlic, chopped
1 can low sodium lentils
1 tablespoon taco seasoning (or combine smoked paprika, chili powder and/or Sriracha to taste)

For Salad:
Lettuce
Tomatoes
Shredded cheese
Greek yogurt

Directions:
Add olive oil, shallots and carrots to medium saucepan over low-medium heat.  Stirring frequently, cook until tender.  Add garlic, lentils and seasonings and stir until heated through.  Use filling to top salads, tacos or quesadillas.
To prepare salad, add lettuce to bowl.  Top with about 3/4 cup lentils, shredded cheese, chopped tomatoes and a dollop of Greek yogurt.  Enjoy!

Mini Fruit Pizzas!

Sometimes at family gatherings I am put in charge of dessert and I never know quite what to make, although I do always try to incorporate fruit into the mix.  For this recipe, I decided to use pre-made cookie dough for two reasons; 1) it’s easier and 2) the cookies come out symmetrical.  Since the cookies and frosting are slightly sweet, tart berries and mint pair nicely together for a light and refreshing treat.  Not to mention how gorgeous they look, with each cookie decorated slightly different and a touch of green. 

To make things even easier, if possible, I prepared the cookies and frosting ahead of time.  I packed them up separately in Tupperware and brought them along with the fresh berries and mint to my brother’s house and assembled them there since I wasn’t sure how well they would travel.  They were a hit and I’m sure they would be great for a kid’s party, too!

Mini Fruit Pizzas

Recipe by Ali Caron, RD

Ingredients:

1 package pre-made cookie dough

For the Frosting:

8oz cream cheese, softened

8 tablespoons butter, softened

1 teaspoon vanilla extract

½ cup powdered sugar

Fruit:

Berries such as strawberries, blueberries, raspberries and blackberries

Fresh mint leaves

Directions:

Prepare cookies as per instructions on package.  Allow to cool.

Beat together cream cheese and butter until fluffy.  Add in vanilla extract and powdered sugar and beat until smooth.

Once cookies are cool, spread about a tablespoon on each cookie and decorate with a few different types of berries.  Add one small mint leaf to all or most cookies.  Serve immediately.

Tip: Make ahead and store cookies and frosting in separate air tight containers.  Keep the frosting refrigerated.  Decorate when ready!

Minestrone Soup

I considered waiting to post this recipe until it cooled off a bit weather-wise but it's just too good not to share!  And so easy!  I find chopping vegetables therapeutic (it's one of my favorite things to do, is that sad?) and there is something so comforting about making a big pot of soup.  While making soup may be something cozy to do during colder months, the vegetables this time of year are just so delicious and really make this soup stand out.  This vegetarian soup has something for everyone and is hearty enough to stand on it's own.  I prefer to make my soups as low-sodium as possible and add just a touch of salt to taste at the end to really control how much salt I am getting, especially with the canned chickpeas, broth and tomatoes in this recipe, the sodium could really add up.  Serve it for dinner or bring it to work for lunch.  Your heart will thank you!

Minestrone Soup
Serves 10-12
Recipes by Ali Caron, RD

Ingredients:
2 Tbsp olive oil
1 cup celery, chopped
1 cup onion, chopped
1 cup carrots, chopped
1 small zucchini, chopped
2 cloves garlic, chopped
Salt and Pepper to taste
2 tsp dried oregano
1 can low sodium chick peas, drained and rinsed
2-3 cups low sodium vegetable broth
1 14.5oz can "no salt added" diced tomatoes
1 cup elbow macaroni
Optional: parmesan cheese

Directions:  In a large soup pot, heat olive oil over medium heat.  Add celery, onion and carrots and cook for about 5 minutes or until vegetables start to soften, stirring frequently.  Add zucchini, chick peas, garlic, salt, pepper and dried oregano and continue to stir for 1-2 minutes.  Add tomatoes, macaroni and 2 cup of vegetable broth to pot.  Stir, cover and let simmer for about 10 minutes.  Add another 1-2 cups of broth if needed.  Continue to cook for another 10 minutes or until vegetables and pasta are fork tender.  Serve and garnish with parmesan cheese.

Nutrition Facts: 139 Calories, 3.6g Fat, 23g Carbohydrate, 4g Protein, 4g Fiber, 364mg Sodium (or 497mg if added 1/2 tsp salt), 315mg Potassium

Fresh Mint Iced Tea

I've been making my iced tea at home on the weekends this summer and this weekend the mint has really popped! I decided to simply add a couple handfuls along with some lemon slices to amp up the flavor and it was so worth it.  The result is a refreshing, calorie-free drink you can sip on without any of the guilt!  Plus, if you are not so into drinking plain water, you may really like this beverage.  This Fresh Mint Iced Tea is an easy way to serve a pretty drink for guests at any barbecue or summer gathering.  Cheers!

Fresh Mint Iced Tea
Serves 8-10
Recipe by Ali Caron, RD

Ingredients:
4 tea bags (peach, green, or white teas work best)
Two handfulls of mint
1 lemon, sliced into rounds

Directions:
Bring 4 cups of water to a boil.  Pour into a bowl that contain tea bags and let it cool for about 10 minutes.  Fill a serving pitcher about halfway with ice.  Pour cooled tea (with tea bags removed) into pitcher.  Add another 1-2 cups of tea if needed.  Add lemon slices and mint to pitcher and stir.  Serve immediately or the taste will only improve as it sits in the fridge for up to a week!

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