Meals – Page 4 – Move Well with Amy Rizzotto

March 1, 2015

Blood Orange and Ginger Sorbet

Much as I’ve loved this late and lurid winter we’re having in DC, I’m off to warmer weather. In an attempt to transport you to the places where people wear shorts and sip margaritas beachside this time of year, I thought I’d share with you a recipe for a refreshing sorbet. Personally, I’d eat this regardless of freezing temperatures so long as there’s a bathrobe and space heater nearby, am I right?!

While you might not be ready for this chilly concoction just yet, you should definitely bookmark the recipe or print it because blood oranges and ginger are two superfoods you don’t want to miss out on. Blood oranges are high in vitamin C, potassium, dietary fiber, carotenoids, and polyphenols like your standard oranges, and also have the added benefit of anthocyanins–powerful antioxidants which fight disease and inflammation. Ginger, one of my all-time favorite superfoods, is widely used to treat nausea, flatulence,stomach upset, and morning sickness. Ginger has also been linked to relieving the symptoms of upper respiratory tract infections, bronchitis, coughs, menstrual cramps, arthritis, and muscle pain. This super-root is as close to a homeopathic panacea as I’ve seen.

Blood Orange and Ginger Sorbet

Ingredients:

4 pounds blood oranges or other oranges
1 1/4 cups water
3/4 cup sugar
1 ½ Tbs orange zest
1 Tbs grated ginger
Juice of one Meyer lemon

Directions:

Finely grate the zest of two oranges, 1 lemon, and about 1½” of peeled, fresh ginger root.
Combine 1 1/4 cups water, sugar, zest and ginger in heavy medium saucepan. Stir over high heat until sugar dissolves and syrup boils; remove syrup from heat to cool.
Peel oranges and remove all pith, strings, and seeds. Transfer oranges and lemon juice to a blender or food processor; puree until smooth, about 30 seconds. Measure 4 cups orange puree and mix into orange-lemon-ginger syrup (reserve any remaining puree for another use—hello bold an beautiful smoothies!).
Cover orange mixture and refrigerate for at least 6 hours and up to 1 day to blend flavors.
Process orange mixture in ice cream maker according to manufacturer’s instructions. Transfer to a container, cover, and freeze.
Eat within a week for best results.

February 18, 2015

Top 5 Foods for Heart Health

We all know that February is American Heart Month—I mean, it’s bisected by Valentine’s Day for Pete’s sake! Though there may be a plethora of heart-shaped candies and adorned cards still floating around out there, I’ve decided to join the efforts of the American Recall Center to bring you some heart-healthy nutrition advice before our collective attention shifts toward other things.

First, some scare tactics. Did you know that heart disease is the leading cause of death and a major cause of disability here in the USA? According to the CDC, more than 600,000 Americans die of heart disease annually. Fortunately, most contributing factors to heart disease are not genetic which means we get a say in whether or not we or someone we love falls victim to this awful disease.

Diet plays a huge role in heart health. Make this month the jumping off point for better eating habits to benefit your ticker. You can start by weaving more of my Top 5 Foods for Heart Health into your diet.

Top 5 Foods for Heart Health

No. 1 – Cinnamon

Cinnamon is more than a sweet staple in my culinary arsenal, it’s a super-spice with superpowers! Just one daily teaspoon of antioxidant-rich cinnamon helps reduce artery-clogging fats in the bloodstream, helping prevent plaque build-up. According to recent research, it may also work to lower bad cholesterol (LDL) levels by as much as 26%. I like to sprinkle this on unsweetened yogurt, homemade toast with almond butter, a sliced apple, and into my morning oatmeal or smoothies.

No. 2 – Nuts

Nuts—like unsalted almonds, cashews, and pistachios—are very high in heart-healthy monounsaturated fats, vitamin E, and fiber. Monounsaturated fats may help reduce levels of LDL cholesterol in your blood and lower your risk of heart disease and stroke. Walnuts are an excellent plant-based source of alpha-linolenic acid, an omega-3 fatty acid which helps fight cardiovascular disease. Nuts are an easy-to-pack, non-messy snack. I always have small plastic baggy of almonds in my bag to ward off hunger pangs between meals!

No. 3 – Avocados

Another source of monounsaturated fats are avocados. Who doesn’t love this delicious fruit? Yes, it’s a fruit. Like nuts, avocados can lower levels of LDL cholesterol, and what’s more, may increase levels of HDL (“good”) cholesterol. Add some nutrient density to your smoothies with ¼ avocado per serving, or make some homemade guacamole and layer a thin smear of that goodness on a piece of whole grain toast. Top with a pinch of red pepper flakes for some kick!

No. 4 – Whole Grains

Speaking of whole grains, the soluble fiber found in whole grains like faro, brown rice, quinoa, and oatmeal actually binds to the cholesterol in your meal and drags it kicking and screaming out of your body. Take that LDL! An easy way to start your day off right, especially in these colder winter months, is a hearty breakfast of rolled oats with fresh fruit, chopped nuts, almond milk, and cinnamon—that’s three Top 5 Foods for Heart Health in one tasty bowl!

No. 5 – Tomatoes

No list for heart-healthy foods would be complete without tomatoes. Tomatoes are packed with disease-fighting antioxidants, vitamins A and C, and folic acid. They renowned for another anti-oxidative substance called lycopene. Lycopene is phytochemical and pigment that gives tomatoes their vibrant color. Lycopene has been linked to lower systolic and diastolic blood pressure, reduced risk of stroke, decreased inflammation in the body, and decreased LDL cholesterol. In an average diet, tomatoes account for over two-thirds of lycopene consumption but you can also get it from other fruits and vegetables like watermelon. Though out of season unless you live in warmer climates, try my Peach Gazpacho and Fruit Salad with Ginger Lime Dressing for more lycopene in your life.

Check out www.Heart.org for more information on how you can help yourself and those around you have a healthier heart starting today.

February 8, 2015

A 3-Course Valentine’s Day Meal that’s Truly Good for the Heart

There is a lot of hype around Valentine’s Day. Guys, I’m going to throw you a bone here, you have it rough. Many of us ladies expect you to plan something romantic, original and surprising. That’s a lot of pressure! And, if you’re the kind that likes to go out and chip away at Washingtonian’s Top 100 list or the DC Eater Heatmap, chances are you’re looking at elusive reservations and pricey checks.

In lieu of all the production and planning, dare I suggest you…eat at home? A homemade meal enjoyed in the comfort of your own home might just be the most unique and thoughtful gastronomic gesture of all. Better yet, you’ll be healthier, richer and experience way more intimacy than if you were squished into banquette seating with hoards of other couples out on the town.

To help get those culinary creative juices flowing, here are three of my favorite heart-healthy and delicious recipes perfect for a party of two “prix fixe menu”.

Starter: Plum, Kale and Feta Salad

Heart-healthy ingredient: Kale. Kale is rich in lutein, a compound recently linked to preventing atherosclerosis (hardening of the arteries).

Main: Apple Pecan Butter Salmon, Sriracha-Maple Brussels Sprouts and Roasted Rosemary Potatoes

Heart-healthy ingredient: Salmon. Salmon is an excellent source of Omega-3 fatty acids, which decrease LDL cholesterol (the bad kind) and reduce inflammation in blood vessels.

Dessert: Gluten Free Strawberry Balsamic Tart

Heart-healthy ingredient: Strawberry. Strawberries contain heart-healthy essentials fiber, potassium and antioxidants, and are naturally fat, sodium and cholesterol-free.

January 26, 2015

Cucumber Feta Salad with Lemony-Dill Dressing

Sometimes I like to play this game in winter where I turn on my space heater, put on reggae music and pretend it’s not frigid and frightening outside. If I were an animal, I might be a bear considering I have a innate desire to hibernate when temperatures drop, sidewalks turn into ice skating rinks, and my legs start to look like alligator tails. During one of these recent exercises in wistful imagination, I decided that creating a summery salad in the dead of winter would make me feel just a little bit brighter on what was an otherwise gloomy day.

Cucumber met feta. Feta met dill. Dill danced with yogurt, lemon and garlic. What resulted was an easy, tasty and refreshing January-denial salad. Dill does have its winter merits as it’s loaded with immune system-boosting vitamins A and C. I hope this recipe transports you to a sunny beach somewhere and leaves you feeling nourished, both body and soul.

Cucumber Feta Salad with Lemony-Dill Dressing

[makes approx. 6 side-dish servings]

Ingredients:

1 cup of feta cubes
5 small Persian cucumbers (or 2 regular)
¼ cup plain yogurt (I used nonfat)
2 small cloves of garlic (or 1 big)
Juice of 1 lemon
2 Tbs olive oil
¼ cup fresh dill
Freshly ground black pepper to taste

Directions:

Cut cucumbers into half rounds (or however you like your bite-size pieces to look). Toss together in a large bowl with feta cubes*.
In a separate small bowl, whisk together yogurt, lemon juice, minced garlic, chopped dill, olive oil and black pepper to taste. Resist any temptation to add salt as feta is quite salty already.
Add dressing to feta and cucumber and toss to combine.
Top with fresh dill and a few cherry or grape tomatoes if you have them on hand. Bon apetit!

*Note: I used block feta, which is cheaper and holds its shape better than pre-cut or crumbled feta. The block I cut up was about 3 cubic inches.

December 26, 2014

Carrot Coconut Ginger Holiday Detox Salad

Let’s face it, after the holidays we could all use a little dietary detox. The problem is a lot of us are cooked out from dinner parties, social outings, and family gatherings galore. They’re all in good fun, but when the season has passed we’re typically ready for some reprieve.

This salad is super easy and uses inexpensive ingredients (need I mention the holidays leave our wallets exhausted too?). Better yet, it’s full of dietary fiber and super-spice ginger to help get your digestion back on track. Belly bloat, goodbye!

Poach or bake a 3-4oz serving of salmon (about the size of a deck of cards) to serve alongside it and you’ve got a healthy, post-holiday detox meal using delicious whole foods that will heal your gut and guilt from the inside out!

Carrot Coconut Ginger Holiday Detox Salad

{makes 4 servings}

What You’ll Need

For the dressing:

2 Tbs minced fresh mint
2 Tbs olive oil
1 Tbs fresh lime juice
1 Tbs unsweetened coconut milk
1 Tbs honey
1” grated fresh ginger
¼ tsp sea salt

For the salad:

3 cups grated carrot
1 cup raisins
½ cup coconut flakes
½ cup toasted slivered almonds

Directions:

In a large mixing bowl, whisk together the dressing ingredients.
Add the salad ingredients and toss together until evenly coated.
Refrigerate for several hours before serving.
Serve cold or at room temperature.

This is just the tip of the iceberg.

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December 15, 2014

Sugar & Spice Holiday Cookies

The holiday season has arrived! Hard to believe, I know. In the Northeast, the winter months always seem to drag on; the promise of spring, free-spirit of summer, and grace of fall come and go much faster than we’d like; and then BOOM, it’s Thanksgiving. The holidays sneak up on us and with them come feasts, food comas, and our own form of hibernation.

As a nutrition coach and food lover, I know that holiday feasting can bring with it a lot of anxiety about losing sight of our healthy habits. The key to not totally derailing and waking up in 2015 with a holiday hangover extraordinaire, is to take ownership of your choices — both the healthy ones and the not-so-healthy ones. The moment you start guilting yourself for having that slice of pumpkin pie with (gasp) homemade whipped cream (yum!), chances are the pity party will spiral out of control, and with it any semblance of a conscience for smart food decisions. Don’t wallow in your worries. Make your picks, enjoy what you eat, move your body, and move on when you trip along the way on your healthiest path.

Healthy hints:

1. Eat a smoothie loaded with fiber-rich and nutrient-dense foods the morning of a big family meal. It will help curb your appetite and keep your digestive system in working order!
2. Savor the pie, stuffing, and cheese plates you love. But maybe take a smaller portion, yeah? Mindful eating means slowing down to appreciate all the flavors, thought and love that went into preparing the foods you adore.

Speaking of things to savor, this year I’m participating in The Little Kitchen and Love & Olive Oil‘s 4th Annual Great Food Blogger Cookie Swap! Loads of fun. I get to play Secret Santa to three other food bloggers, sending them a dozen of my favorite homemade holiday cookies.

So what recipe did I go with….(cue the trumpets)

Though I typically make a really healthy cookie (exhibit A and B), I decided to embrace my ethos of moderation and make a recipe near and dear to my heart (with one small swap): Grandmother’s sugar cookies, the spiced variation. While healthy cookies are great when you’re trying to to keep sugar and butter intake low (i.e. most of the time…), certain occasions call for the real deal. My Grandmother’s sugar cookies — a holiday favorite in my family for generations — are devilishly delicious. They’re buttery, crispy (if you roll them thin enough) and, bien sur, sweet.

I honestly would have made them pure and true but I only keep gluten-free flours in my kitchen so I had to improvise. Luckily the yummy organic butter and devil in a white dress, err, I mean granulated cane sugar I used kept their integrity intact. I think my mom and Grandmother would be proud — Howard girls forever!

What You’ll Need:

1/2 cup butter
1 cup sugar
2 eggs
1 tsp vanilla extract
1 cup amaranth flour
1 cup spelt flour
3 tsp baking powder
1/2 tsp salt
1 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp ginger
1/4 tsp cloves

How to Make Them:

Preheat oven to 350 F.
In a large bowl, combine dry ingredients. Mix well.
In a standing mixer, cream butter and sugar together. Add eggs and vanilla. Mix until combined.
Slowly fold dry ingredients into wet mixture. Mix until smooth.
Chill dough for at least an hour in the refrigerator.
Either roll chilled dough into logs, wrap in plastic wrap, freeze for 1-3 hours, and cut into 1/8″ rounds; or roll chilled dough thin on a floured surface and use cookie cutters to create fun shapes.
Bake 1″ apart on a lined cookie sheet for approximately 10 minutes. Let cool for at least 10 minutes then transfer to a baking rack to cool completely.

December 2, 2014

Sweet Potato and Chickpea Salad with Lime, Cilantro & Tahini Dressing

As seasons change, so too does our palette. Whether you ascribe to seasonal dietary changes as those who practice Ayurvedic nutrition do or not, most of us would agree that when the warmth of early fall burns out and winter sets upon us raw veggies and icy lemonade no longer sound so appealing. If we carefully, our bodies tend to crave warming foods—think roasted vegetables, soups and heating spices. We’re all far more likely to go to an Indian restaurant now than amidst the stifling heat and humidity of August.

While our natural instincts may lead us to butternut squash and parsnips, there are those of us that still need a good salad every now and again. A warm salad might just be what many of us need in order to give into the turning times while still feeling grounded and nourished. This warm salad, featuring vitamin-A rich sweet potato and fiber-rich chickpeas, is filling yet light, full of flavor yet detox-friendly.

Sweet Potato and Chickpea Salad with Lime, Cilantro and Tahini Dressing

(makes 4 servings)

What You’ll Need:

Sweet Potato and Chickpea Salad:

2 large sweet potatoes (about 2 lbs), skin-on and cut into cubes
1/2 tsp ground cinnamon
1/2 tsp turmeric
1/2 tsp smoked paprika
Pinch of red pepper flakes
Pinch of sea salt
2 Tbs olive oil
1/4 yellow onion, finely diced
2 cups prepared chickpeas (canned works too)

Lime, Cilantro ad Tahini Dressing:

2 small garlic cloves, minced
1/4 fresh cilantro leaves
1/4 yellow onion, finely diced
Juice of 2 limes
1/4 cup tahini
Sea salt and pepper to taste

How to Make It:

Preheat the oven to 425°F.
In a large bowl, combine the sweet potato, spices, olive oil and a few pinches of sea salt. Toss until all pieces are evenly coated. Roast on a baking sheet for 30 min, or until soft.
Remove from the oven and let cool.
While the sweet potatoes roast, make the tahini dressing. In a food processor (or blender), add all ingredients and mix until smooth. Taste and adjust seasoning. You may opt to add a little water to thin it out.
To bring it all together, combine the sweet potatoes, chickpeas, onion and cilantro in a mixing bowl. Add 3/4 of the dressing, gently folding it into the mixture and serve with the additional dressing on the side.

Be sure you enjoy this recipe right away. Otherwise, set aside the portion of salad you don’t plan to eat undressed and save a small container of the dressing. You can reheat the salad when you’re ready and top with the tasty dressing. This is a great salad to bring to work and keeps well in the refrigerator for up to four or five days.

November 27, 2014

Happy Thanksgiving! Recipes & things from me to you

In the spirit of gratitude, I wanted to thank all of my readers with a Top 10 List of my favorite MOARfit recipes:

You may have also noticed that my website has changed a bit. Now that I’ve decided to take the plunge into full-time wellness work, I thought it was time MOARfit got a face-lift. You’ll still find all the recipes you love, but now you’ve also got all my articles, videos, teaching schedule, and information on current and down-the-road offerings at your fingertips.

Other than my recipes (I kid), what are you most grateful for this holiday season?

I’m grateful that I get to spend today with my big sis and her cute-as-heck boys, and that we all have love in our hearts and health in our bodies. Oh, and lest I forget to mention, THE FOOD. I worked extra hard in my yoga classes (abs for days) so that I can go for seconds on my favorite fixing (stuffing).

The other thing I’m really thankful for, today and every day? You! I really can’t thank you enough for taking time to read my ramblings, try my recipes, and show your support.

As a special thanks to all of you who are helping me live the life I have imagined, you can take 30% off all full-price items in my online store–including my New Year, New You 10-Day Detox which is now on sale–from now through December 15th with promo code THANKYA30.

And finally, a universal blessing:

May you be blessed with good friends.
May you learn to be a good friend to yourself.
May you be able to journey to that place in your soul where
there is great love, warmth, feeling, and forgiveness.
May this change you.
May it transfigure that which is negative, distant, or cold in you.
May you be brought in to the real passion, kinship, and affinity of belonging.
May you treasure your friends.
May you be good to them and may you be there for them;
may they bring you all the blessing, challenges, truth,
and light that you need for your journey.
May you never be isolated.
May you always be in the gentle nest of belonging with your soul-love.

~John O’Donohue, “A Friendship Blessing”

November 5, 2014

Sweet Potato Spice Smoothie

Happy October! This month is characterized by crisp air, cooling temps, changing colors and happy hearts. It also marks the beginning of peak apple picking season and, lest we forget, pumpkin spice everything!

Always a bit of a rebel, I’m skipping the pumpkin patch and going tuber on all of you who are craving fall flavors and sweet treats but hoping to stay as healthy as possible before the holidays set in. Sweet potatoes, my favorite tuber, are a root vegetable which swells underground to store more nutrients to survive the cold, dry winter months and to provide energy for regrowth. Sweet potatoes literally swell with nutrients like beta-carotene which the body converts into vitamin A (retinol) and give these tubers their orange hue. We need vitamin A for healthy skin and eyes and to reinforce our immune system. Sweet potatoes are also loaded with vitamin C–a boost we all need this flu season–and several B vitamins.

Go on now, put down the pumpkin spice latte and try this fun Sweet Potato Spice Smoothie, bursting with fall flavors and the fuel you need to fortify your body before hibernation season hits.

Sweet Potato Spice Smoothie

{serves 2}

What You’ll Need:

¾ cup sweet potato purée (canned)
¼ cup nonfat plain greek yogurt
8 oz unsweetened almond milk (or use hemp, coconut or rice milk)
4 oz apple cider
1 Tbs maple syrup (optional)
½ tsp cinnamon
¼ tsp nutmeg
⅛ tsp (or “a dash”) ground cloves
1” fresh ginger, peeled
½ tspn vanilla extract
½ cup ice
2 Tbs chia seeds

How to Make It:

Blend all ingredients except the chia seeds in a high speed blender until smooth.
Add more ice to thicken, or almond milk to thin out as desired.
Split into two portions and stir one tablespoon of chia seeds into each glass.

If you love this, try using the more conventional smoothie ingredient, pumpkin purée, or the less conventional but still delicious ingredient, butternut squash purée, instead. It’ll change the taste a touch but still be packed with immunity-boosting vitamins A and C. Bon apetit!

{Originally published on the Relay Foods blog, October 19, 2014.}

October 22, 2014

Habanero Hot Sauce

WARNING: have tortilla chips and guacamole on hand – and maybe even a jug of milk (nut or seed milk for the dairy-impaired). This Habanero Hot Sauce is no joke. According to CNN, “habaneros generally score between 100,000 and 350,000 units on the Scoville scale, which measures chili pepper hotness.” For reference, jalepeno peppers usually score 2,500 to 5,000 units. Think I’m sensationalizing? These potent peppers were powerful enough to evacuate an elementary school back in April–I kid you not.

I don’t typically mess around with super spicy peppers because handling them can lead to uncomfortable side-effects (read: do not touch your eyes or other orifices after handling these until you’ve thoroughly washed your hands). In this MOARfit kitchen experiment, I found out the hard way that when you cut and cook habanero peppers, capsaicin particles are released into the air creating a hazy plume of prickly, eye watering vapor. Capsaicin is the active chemical compound in hot peppers that produces the burning sensation on our taste buds when we consume it–and as it turns out your eyes, nose and throat just from breathing.

Not for the faint of heart and certainly not for anyone who already doesn’t dig the way spicy foods make you feel, please take precautions if/when attempting to make your own Habanero Hot Sauce. Have the overhead vent going strong and a box of tissues on hand, and again, wash you hands very well when all is said and done. I might even recommend going so far as to use plastic gloves when handling these pint-size fireballs…

Habanero Hot Sauce

{makes approximately 20oz)

What You’ll Need:

2 cups habanero peppers
4 large cloves garlic
1 large sweet white onion
1 tsp sea salt
1 tsp olive oil
2 cups water
1 cup distilled white vinegar
1-2 Tbs arrowroot powder

How to Make It:

De-stem, halve and seed habaneros. Believe me, you don’t need or want the seeds. Peel and crush garlic cloves. Peel and thinly slice onions.
Combine peppers, garlic, onions, salt and oil in a non-stick saucepan over high heat. Cook for 3-5 min. Add water and continue to cook, stirring occasionally, for another 15-20 min, or until peppers are very soft and more than half the liquid has evaporated. (Note: this should be done in a very well-ventilated area!)
Remove from heat and let sit until mixture comes to room temperature.
In a food processor or blender, puree the mixture plus one cup of distilled white vinegar until smooth. Add arrowroot powder (or another thickener like corn starch or tapioca starch) to get your desired consistency.
Taste and season with a little more salt if needed.
Transfer to a sterilized pint jar or bottle and secure with an airtight lid. Refrigerate.

Let your hot sauce age for at least a week before using. Bottles and jars can be stored in the refrigerator for up to 6 months so don’t go burning off your taste buds before the new year.

Adapted from Emeril Lagasse’s Homemade Red Hot Sauce.