Tag: antioxidants

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Snack Attack: Baked ‘Tater Chips

For all my readers that grew up in the ’90s, remember those incredibly catchy Pringles® ads featuring the slogan, “once you pop you just can’t stop”? The company has long since abandoned that tagline and I bet I know why. It basically states that their product is addicting, and rightfully so it turns out. Fact: most of the processed snack foods out there are addictive down to the cellular level. Why? Because they are loaded with fat, sugar and salt which trigger our neural pathways to release dopamine, the feel good hormone. Our bodies in turn come to believe that these foods are awesome, conveying a feeling of reward back to the brain. So we go back for more, again and again, and all too often when we’re not even hungry or in need of the calories (a.k.a. energy). Pringles® and many other brands of chips play tricks on our bodies and minds. So how do we break the cycle of addiction? Make your own healthier version, or better yet, make mine!

My recipe combines sweet and purple passion potatoes with za’atar spice, grapeseed oil and a touch of salt for a nutrient-packed snack food that puts those greasy flakes to shame. Sweet potatoes are packed with vitamins A and C and purple passion potatoes are a great low-calorie source of anthocyanin, a powerful antioxidant. A recent study has shown promising evidence that grapes and grape products, such as grapeseed oil, could help to lower the high rate of death from cardiovascular disease by improving blood flow and lowering cholesterol levels. And if you haven’t tried za’atar spice, you’re missing out. It is full of flavor and packed with heart-healthy herbs.

Ditch the greasy guilt and opt for this healthy alternative. Your taste buds won’t be disappointed!

What You’ll Need:

  • 2 tbs grapeseed oil
  • 2 tbs za’atar spice
  • 1/2 tsp salt
  • 2 medium sweet potatoes
  • 1/2 lb small “purple passion” potatoes

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How to Make Them:

  1. Peel veggies and cut into 1/8-inch slices (using either a mandoline or chef’s knife). Place in a large bowl and toss with 1-2 tbs of grapeseed oil. Combine spice and sprinkle over veggies. Toss to coat evenly.
  2. Arrange in a single layer on cooling racks set atop ungreased baking pans (you’ll likely need two or to make these in batches). Bake at 375° for 15-25 min (depending on the oven) until golden brown. Make sure to flip them once about halfway through.
  3. Let cool for 10-20 min then enjoy!
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Baked Apple Chips w/ Cinnamon

Admittedly, a lot of the recipes I put on my blog are not the most simple of sorts. They have a lot of ingredients and if you don’t already love to cook, the multitude of steps might scare you off before you even try. This recipe for Baked Apple Chips with Cinnamon is truly E-A-S-Y. It’s just two simple ingredients and requires nothing more than a knife, oven and cookie sheet. If you have a mandoline (not to be confused with the mandolin), it’ll make your life even easier!

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Having recently started my Sports Nutrition and Performance degree, you know I have to drop some nutrition knowledge on my readers. To start with, apples–a superfood–are rich in a phytochemical called quercetin. Quercetin is a proven cancer preventative. Be sure to leave the skin on because the highest concentration of this good stuff is found right up under and within the skin. Apples are also a great source of dietary fiber and boron, a mineral that may reduce the risk of developing osteoarthritis and help decrease joint pain, swelling and stiffness.

Believe it or not, the real nutritional rock star of this combo might just be the cinnamon. If apples are a superfood, cinnamon is definitely a super-spice. First off, it has anti-inflammatory and anti-clotting properties. Little know fact, cinnamon helps fight against bacteria that can lead to yeast infections and ulcers. Cinnamon has also been found to lower bad cholesterol (LDL) and may be effective  against diabetes because it helps control glucose levels in the blood. Finally, cinnamon is a powerful antioxidant and interacts with proteins that regulate growth-promoting signals, thereby suppressing the growth of tumor cells. In a nutshell, it’s one hell of a natural remedy for a lot of degenerative diseases we all want to avoid.

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What You’ll Need:

  • 3 small or 2 large apples, cored and thinly sliced (I like Honey Crisps, sweet and tangy!)
  • Cinnamon to taste

How to Make Them:

  1. Preheat oven to 250 °F
  2. Use a mandolin to slice your apples 1/8″ thick (or do it the good old fashioned way with a knife)
  3. Using a nonstick cookie sheet (or lining a regular cookie sheet with parchment paper), lay out your apple slices
  4. Sprinkle with cinnamon
  5. Bake at 250 °F for 1 1/2 to 2 hours (depending on the oven). After 45 min to an hour, flip them so they’ll bake evenly. Be sure to check on them after 45 min and every 15 min after that because you don’t want to burn them
  6. Once they’re slightly crispy to the touch (but not burnt and brittle) remove them from the oven and allow to cool

The best part about this recipe?  It’ll make your kitchen smell like warm apple pie…mmmm.

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A Very Veggie-ful Frittata

I don’t know about you, but after what feels like 3 weeks of gluttony and (wonderful) indulgence, my body is beginning to rebel. Feed me veggies! It says with a pleading pout. Alas, another healthy recipe here to the rescue! Inspired by Martha Rose Shuman’s New York Times frittata recipe, I decided this was the perfect way to ease back into healthy eating. This is definitely guilt-free comfort food and a great way to get back on track without having to sacrifice on flavor and satisfaction. It makes for an easy supper or delicious brunch. Best of all, it’s packed with protein, nutrient-rich veggies, and fresh antioxidant-rich herbs–basil and parsley.

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What You’ll Need:

  • 2 tbs olive oil
  • 2 shallots, minced
  • 1/2 yellow onion, diced
  • 2 large cloves garlic, minced
  • 1 cup of mushrooms, sliced (any variety you like)
  • 1 cup of zucchini, diced
  • 20 grape tomatoes, halved and seeded
  • 10 eggs
  • 1/4 cup fresh basil, shredded
  • 1/4 cup flat-leaf parsley, minced
  • Salt & pepper to taste
  • 6 slices prosciutto (look for a low-sodium variety)

How to Make It:

  1.  Heat 1 tbs olive oil in a large nonstick and oven-safe frying pan over medium heat. Add shallots and onions, cooking 5-7 minutes or until tender. Add a small pinch of salt and your minced garlic. Stir another minute or so. 
  2. Add zucchini, mushrooms and tomatoes (with another small pinch of salt). Sauté another 5-7 min, or until zucchini and mushrooms are tender and tomatoes are soft. Remove from heat and set veggies aside in a bowl. Rinse and dry pan.
  3. Whisk your eggs with a couple tbs of water in a bowl. Add salt and pepper to taste, 1/2 the parsley and basil, and veggie mix.
  4. Heat 1 tbs olive oil in the same pan used before. Test to see if it’s ready by dropping a touch of egg in the pan–if it sizzles and cooks on the spot, you’re good to go. Add your egg mixture and give the pan a few swirls to distribute the veggies evenly. For the first 3-4 min, tilt the pan slightly while lifting the edges of the frittata with a spatula in your other hand a few times. This lets the egg run underneath and form a good firm base.
  5. Reduce heat to low and cover. Let cook for 10 min like this. Periodically, remove the cover to loosen the frittata with a spatula, preventing the bottom from burning.
  6. Remove the cover and fan 6 slices of prosciutto around the top of your  frittata. Finish it under the broiler for 3 min, keeping an eye on it so it doesn’t burn.
  7. Remove from oven and let sit for 5-10 min. Garnish with the remaining basil and parsley. And if you aren’t lactose-intolerant (like me) this would be amazing with your favorite shredded cheese on top.

Serve right out of the pan, rustic style, and enjoy!

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Quinoa Black Bean Zucchini “Burgers”

I love a juicy burger as much as the next gal but let’s face it, scarfing a quarter pounder with cheese doesn’t exactly put you on the healthy train. I am not going to pretend that my vegetarian “burgers” made from quinoa, black beans, and zucchini will be as finger-licking good as your typical beef or bison burger, but they are yummy and darn good for you!

Quinoa is a whole grain and complete protein (meaning it contains all of the essential amino acids). It’s also a great source of fiber, iron, and magnesium.  As mentioned in an earlier post on my 3-Alarm Turkey Chili, beans are a full of fiber and phytonutrients—naturally occurring chemical compounds found only in plants that are proven to have important disease fighting and antioxidant properties. And zucchini? Well it’s an excellent source of vitamin A, beta carotene, and folate.

These patties are vegetarian and can be made gluten-free as well. Eat them on their lonesome, slap them on a salad, or top them with a poached egg for a protein-packed post-workout meal. Enjoy!

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What You’ll Need:

  • 1 cup quinoa (uncooked)
  • 1 can black beans, drained, rinsed and mashed
  • ½ cup whole wheat bread crumbs
  • 1 medium zucchini, grated
  • 2 eggs, lightly beaten
  • 1 lemon, zested
  • 1 tsp cumin
  • ½ tsp coriander
  • ½ tsp turmeric
  • ½ tsp paprika
  • salt and pepper to taste

How to Make It:

  1. Bring 2 cups water and 1 cup quinoa to a boil in a medium saucepan. Reduce heat to a simmer, cover, and cook until the water is absorbed (about 10-15 min). Transfer the quinoa to a large bowl and spread out to cool for about 15 min.
  2. Add zucchini, black beans, eggs, breadcrumbs, lemon zest, spices, and salt and pepper to the quinoa. Use your hands to thoroughly combine all ingredients and squeeze the mixture to bring it together.
  3. Shape eight patties from your mixture. Place them on a large plate, cover with plastic wrap, and refrigerate 30 min.
  4. Heat 2 tsp olive oil on a griddle or large nonstick skillet over medium-high heat. Add the patties, reduce heat to medium, and cook until golden brown (3-4 min per side).
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10-Day Cleanse: Smoothies

Here are the recipes you’ll need for breakfast, days 1 through 4 of my 10-Day Cleanse.

Blueberry Beet Smoothie w/ Ginger:

Amy’s 10-Day (Moderate) Cleanse: Breakfast, Days 1 and 2

To Make: Blend together 1-2 medium raw beet (cleaned with skin on, roughly chopped), 1 cup frozen wild blueberries, 1 tbs grated fresh ginger, 2 tbs fresh lemon juice, 1 cup water, and a handful of ice. (Optional: substitute half of that water for a 1/2 cup almond milk)

  • This energizing smoothie is bound to put some pep in your step. The blueberries boast a high concentration of antioxidants and the raw beets are full of folate, vitamin B, and fiber.

Pineapple Banana Kale Smoothie:

Amy’s 10-Day (Moderate) Cleanse: Breakfast, Days 3 and 4

To Make: Blend together 1 cup fresh pineapple (cubed), 1 banana, 2-3 kale leaves (chopped with stems removed), 2 tbs ground flaxseed, 1 cup water, and a handful of ice. (Optional: substitute half of that water for a 1/2 cup almond milk)

  • This powerful smoothie is not only naturally sweet, but packed with dietary fiber, two powerful antioxidants (carotenoids and flavonoids) that are proven to help prevent cancer, and vitamins A, K and C.

Keep in mind this is a cleanse, so while these will taste refreshing and healthy they won’t be as sweet as a typical smoothie. If you are really struggling, try adding in the optional almond milk and 1 tablespoon of maple syrup or raw honey to these recipes–with the sweeteners these would also be great non-cleanse smoothies too.

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3-Alarm Turkey Chili (Dairy-Free)

With fall in full swing, I wanted to make an easy, hot meal that would satisfy my foodie friends but still mesh with my healthy sensibilities. Nothing says autumn like hearty soups and spicy comfort food. What could be more in line with both of those things than chili? In my attempt to make a healthy, dairy-free version, I combined lean ground turkey and pinto beans with coconut milk, three different kinds of hot pepper and the perhaps surprising twist of unsweetened cocoa powder. Three satisfied ladies can attest that this recipe is not only good for you but just as, if not more tasty than traditional beef chili.

Before telling you how to make it, you know I have to drop a little nutrition knowledge on you. Beans are one of the healthiest complete proteins out there. In a recent USDA study, researchers measured the antioxidant properties of over 100 common foods. Three of the top four were types of beans, including pinto and red kidney beans. Unlike their animal counterparts, beans are a full of fiber and phytonutrients—naturally occurring chemical compounds found only in plants that are proven to have important disease fighting and antioxidant properties.

I’m a bean-believer, but know that not everyone is. My chili recipe is a great way to work this superfood into your diet without sacrificing flavor. You could even amp up your bean intake and keep this recipe totally vegetarian by replacing the ground turkey meat with another can of beans (remember red kidney beans made the top 4 list as well!). Stick to my dairy-free ingredients and this recipe will also be entirely vegan.

(Makes 4-6 servings)

Ingredients:

  • 8 Tbs Earth Balance © buttery sticks*, divided in two parts
  • ¼ cup all-purpose flour l lb ground lean turkey meat
  • 1 large onion, diced
  • 1 yellow bell pepper, diced
  • 1 green bell pepper, diced
  • 4 cloves garlic, minced
  • 1 Tbs chili powder
  • 1 Tbs chipotle pepper flakes
  • 1 Tsp ground cumin
  • 1 Tsp ground coriander
  • 1 Tsp unsweetened cocoa powder
  • 1 Tsp cayenne pepper
  • 1 cup unsweetened coconut milk
  • 2 (14.5 oz) cans diced tomatoes with green chilies
  • 1 small can tomato paste 1 (14.5 oz) can pinto beans
  • Salt and pepper to taste

For garnish**:

  • 2 avocados, sliced thin
  • ¼ cup green onions, diced

How it’s made:

  1. Heat a large saucepan over medium-high heat and add 4 Tbs of your Earth Balance© buttery sticks (don’t use their whipped spread—it won’t work as well). Add your ground turkey meat and cook until it turns golden brown—about 3-5 min. Remove from pan and set aside.
  2. In the same saucepan, reduce heat to medium and add the remaining 4 Tbs of “butter” and ¼ cup of flour. Stir to combine, forming your roux. Once that thickens into a paste, add your onions and sauté for 3-5 min until translucent. Add both bell peppers and your garlic, sautéing for another 3-5 minutes. Add all of your spices (chili, chipotle pepper, cumin, coriander, cocoa, and cayenne) and stir for another few minutes until combined and aromatic.
  3. Add coconut milk and stir to combine. Let this come up to a simmer (little bubbles) then add canned tomatoes and tomatoes paste. Add pinto beans and browned turkey meat, reduce heat to low and let simmer for another 10-15 minutes. Add salt and pepper to taste. If it needs more kick, add in some extra heat (chili, chipotle or cayenne—pick your poison).
  4. When you’re ready to serve, scoop this hearty soup into bowls and garnish with avocado slices and green onions. If you don’t have a dairy allergy (lucky duck!) add a couple spoonfuls of non-fat Greek yogurt. Serve with blue corn tortilla chips and nosh away!

*This is to keep it dairy-free but, let it be known, I firmly believe butter is better for you than any sort of substitute like margarine or vegan spreads. Why? Simple, they are full of chemicals. Butter is straight-forward and—when used in moderation—not unhealthy. I encourage you to use the real deal if you don’t have an allergy!

**If you aren’t worried about keeping this dairy-free, I highly recommend adding a couple tablespoons of non-fat, plain Greek yogurt. It will make this hearty dish even tastier—and Greek yogurt is super high in muscle-mending protein.

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Beet & Black Rice Risotto

Another one of my twisted classics, this beet and black rice risotto will deliver the same satisfying, creamy comfort of a traditional risotto with some major health upgrades. Believe me, my genetics (and last name) make me a ‘rizzotto’ expert.

Let me drop some knowledge on you. Beets are packed with vitamins A, B (1, 2 and 6) and C–take that common cold! They also contain phytonutrients, naturally occurring chemical compounds with demonstrated antioxidant, anti-inflammatory and detoxification properties. Stemming from this burgundy root vegetable (pun intended) are its greens, which boast a higher concentration of iron than spinach.  They are also an excellent source of calcium, magnesium, copper, phosphorus and sodium. Not to be neglected are the mighty nutritional characteristics of black rice (which actually turns purple when cooked). By eating 10 spoonfuls of cooked black rice, you are ingesting as many anthocyanins (a potent antioxidant) as one spoonful of the well-known superfood, blueberries.

Now that you know how good the two main ingredients are for you, let me tell you how to make it! Bonus: this can be made vegan simply by omitting the optional goat’s milk gouda.

What you’ll need:

  • 1 cup black rice (I use Forbidden Rice)
  • 1 quart vegetable stock
  • 1 bunch beet greens, stemmed and washed
  • 2 tbs extra virgin olive oil
  • 1 large yellow onion, coarsely chopped
  • 2/3 cup arborio rice
  • 4 garlic cloves, minced
  • 3/4 cup dry white wine
  • 3 large beets (~1 lb) roasted, skinned and diced (Note: advance prep time needed!)
  • Salt & pepper
  • 2 tbs finely chopped Italian basil
  • OPTIONAL:1/2 cup goat’s milk Gouda cheese, grated

How to make it:*

  1. Before tackling steps 3-8, wrap your beets in foil and roast in an oven pre-heated to 350°F for 45 min-1 hour. When you can stick a fork in and pull it out with ease, they’re done. Immediately remove them from the foil and dunk them in cold water.  Use a spoon to pull the skin away, dice them up and set aside.
  2. Additionally, you’ll need to pre-cook the black rice. To do so combine with 2 cups water in a saucepan, add salt to taste and bring to a boil. Reduce the heat, cover and simmer 30 to 40 minutes, until all of the liquid has been absorbed by the rice. Remove from the heat and let sit for 10-15 min.
  3. Now, onto the main attraction. Bring vegetable stock to a simmer in a saucepan. Season with salt & pepper and reduce heat to low.
  4. Take your washed beet greens (you could also use swiss chard), stack them up and cut crosswise into 1/2 inch strips. Set aside.
  5. In a large saucepan–I use my Le Creuset 5 qt. dutch oven–heat the oil over medium heat and add the onion. Cook until the onion begins to soften (~3 min) and add the arborio rice and garlic. Cook until the grains of rice begin to crackle (~3 min).
  6. Here comes the labor of love part. Add in the wine and cook over medium heat, stirring constantly. When the wine has almost evaporated, stir in a ladle of the simmering stock (enough to just cover the rice). Cook, stirring continuously, until it is just about absorbed. Add another ladle of the stock and continue adding and stirring like this when the rice is almost dry for 10-15 min.
  7. Add in the greens, the diced beets and black rice and continue adding more stock, stirring often, for another 10 minutes. If all goes as it’s supposed to you’ll know because the arborio rice will be chewy but not hard in the middle–not soft like steamed rice. If it is still hard in the middle, continue adding stock and stirring for another 5 minutes or so. Add salt to taste.
  8. When the rice is properly cooked, add a generous amount of pepper, stir in another 1/2 cup of stock, the goat Gouda (again, optional) and the basil. Remove from heat. If the risotto isn’t creamy, add a little more stock, stir for another 5 min and serve.

*Disclaimer: this, like all risottos, is a labor of love. Definitely allocate at least an hour to make this from start to finish–and that doesn’t include the prep step of roasting the beets.

Adapted from Martha Rose Shulman’s “Black Rice and Arborio Risotto With Beets and Beet Greens” featured in NYT on Sept. 4, 2012.