Tag: healthy recipe

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Thai Coconut Lemongrass Soup with Shrimp

When you know you’re about to get snowed in, it helps to have a plan for what you’re going to eat when you’re all cooped up. Once it became clear that DMV meteorologists had actually gotten predictions for the Jonas Blizzard right, we knew we were in for a doozy. Queue the mass rush to grocery stores and empty shelves in the days leading up to any actual precipitation. Thanks to my abnormal, self-employed schedule I got to hit up the grocery stores when there weren’t as many folks there and get all the ingredients I needed to bring my culinary vision to life. My biggest meal prep take-away? Plan ahead and get it done early so you don’t have holes in your pantry or refrigerator.

For me it wasn’t hard to decide on a menu, but if you struggle with that it helps to scour your favorite food blogs for ideas. I knew I wanted to make soul and belly warming meals that would make forced nights in feel special. I also needed them to be hearty enough to refuel us after all our shoveling.

Night one was a really tasty (and pretty spicy) Thai coconut lemongrass soup which I’ve mapped out for you below. The following night was pan-seared chicken thighs with caramelized onions, roasted beets and a side of sautéed mushrooms and kale. Breakfasts were protein-heavy. One morning we did eggs in a hole (so much fun if you’ve never tried) and the next we lightened things up with green smoothies. Warm, hearty, and healthy meals. Check, check!

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Thai Coconut Lemongrass Soup with Shrimp

Makes 4 meal-sized portions

 

Ingredients:

  • 1 – 14 oz can full-fat coconut milk
  • 1 – 14 oz can “lite” coconut milk
  • 2 cups chicken or vegetable stock
  • 1 Tbs coconut oil
  • 2″ grated fresh ginger root
  • 2 cloves of garlic
  • 1 Tbs red chili paste
  • 1/2 large red onion, peeled and finely diced
  • 2 stalks dried lemongrass
  • 1 red pepper,  finely diced
  • 2 cups brown, white or shiitake mushrooms, rinsed, dried and sliced
  • 2 lbs large uncooked shrimp, tail-on
  • 1/2 cup cilantro
  • 1/2 cup toasted cashew pieces
  • 2 limes
  • 1 serrano pepper, seeds removed and sliced thinly
  • 2 cups cooked brown rice (optional: make a blend of brown rice, quinoa and amaranth for a more hearty flavor)

Directions

  1. In a large, heavy-bottom pot, sauté the ginger, garlic, Thai chili paste and red onion in coconut oil over medium heat for approximately 5 minutes, or until the onion is tender. Season to taste with salt.
  2. Add in coconut milk, stock and lemongrass and bring to a low boil. After a 3-5 minutes, add the red pepper and mushrooms. Cook another 3 minutes, then add the shrimp and cook for another 3-4 minutes or until the flesh of the shrimp is opaque.
  3. Spoon a 1/2 cup of rice into each bowl and ladle soup over it. Squeeze half a lime over each serving. Garnish with fresh cilantro, toasted cashew pieces and hot pepper slices to taste.
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Top it with an egg.

As a nutrition coach I’m often asked what are some of my go-to meals that are (A) healthy, and (B) quick. My response is almost always, yadda yadda yadda and “top it with an egg.” Ok, so I realize that’s not exactly helpful but it’s really that simple.  Pinky swear.

For example, one of my favorite dinners when I get home late from teaching at the studio is a small bowl of leftover roasted vegetables (think carrots, turnips, beets, sweet potatoes, onions, etc) topped with an over-easy egg; or, if I’m feeling fancy, a poached egg with some fresh herbs on top. The egg white serves as a filling protein and its yolk acts as an oozy, delicious sauce to richly coat the veggies and bring the dish together.

You can pretty much top any combination of raw or roasted vegetables, fresh or sautéed greens, herbs, homemade spreads, whole grains, and/or cheeses with an egg for a healthy, satisfying meal in under 10 minutes. Look in your fridge right now and give it a try. I dare you!

MOARfit Open Face Egg Sandwich on Sourdough

I put this theory to the test while down here in Florida for a little R&R with my itinerant roomie who is currently co-habitating with another grown male. Not surprisingly, their refrigerator looked like a bachelor’s when I first arrived. All that seemed edible was a carton of eggs and a half-used log of fresh goat cheese.

I thought to myself, I can work with this.

A quick trip to Publix and I was fully stocked thanks to their house-made jalapeno-cilantro hummus, some roasted red peppers, and a bag of baby arugula. I’d already brought down some of my homemade sourdough (thanks Caroline and Karen for the starter!) so I was good to go with just those few simple ingredients.

MOARfit Open Face Egg Sandwich on Sourdough

In no time, I was enjoying my simple sandwich in balmy 78 degree weather on their screen porch. It was a nice recovery meal after my morning run by Spacecoast Stadium and kept me full for my afternoon at the beach. Yes, I realize this is cruel torture for all my DC readers. Sending you sun and heat and love <3.

 

Amy’s Open-Faced Egg Sandwich on Sourdough

 

Ingredients:

  • 1 thick slice (good, hand-made) Sourdough Bread
  • 1 oz Goat Cheese
  • 2 Tbs Roasted Red Pepper Slices (enough to cover a piece of toast)
  • 1 small handful Arugula
  • 2 Tbs Hummus of choice
  • 1/2 tsp Organic Butter
  • 1 Egg
  • Sea Salt and Pepper to taste
  • 2 Tbs fresh Cilantro (optional)

Directions:

  1. Toast one thick slice of sourdough bread (or substitute any whole grain bread you like).
  2. While that’s toasting, heat a small frying pan over medium-high heat. Turn down to medium and add 1/2 tsp butter to pan. Crack an egg into the pan and cook until egg white turns opaque. Flip and cook another 1 minute. Remove from heat.
  3. White the egg is cooking, spread toast with a thin smear of goat cheese; layer on your roasted red pepper; pile arugula on top and don’t worry if it spills over; add two heaping spoonfuls of hummus and spread it around to the best of your abilities.
  4. Finally, la piece de resistance, top with an egg. Add a sprinkle of sea salt and freshly ground black pepper and even some fresh herbs if you’re feeling fancy!

 

 

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Kale Salad with Honey-Chipotle Dressing

In honor of National Kale Day, not only did I have kale in my smoothie this morning but I thought I’d share my favorite kale salad recipe (originally posted back in January). Some may think it’s like putting lipstick on a pig, but I think the right dressing makes raw kale salad palatable for anybody and everybody.The Honey-Chipotle Dressing I created for this kale salad is sweet, smoky goodness. Bonus, it is even better the next day so you can plan to take any left-overs (if there are any!) to work.

Kale, as you may have learned from my Kale Caesar Salad, Honey-Ginger Kale with Carrots, and Sweet Sesame Raw Kale Salad posts, is a supergreen and an excellent source of vitamins A and K, calcium, and disease-fighting antioxidants. If you’ve never made a raw kale salad, fall–when you can get this dark, leafy green in abundance from your local farmers’ market–is the time to give it a try. It’s easy, delicious, affordable and will help fortify your immune system against seasonal sicknesses like the cold and flu.

Kale Salad with Honey-Chipotle Dressing

Best Kale Salad

What You’ll Need:

(for the dressing)

  • 2 large garlic cloves
  • 1 Chili in Adobo sauce
  • Juice from 1 lemon
  • 2 Tbs apple cider vinegar
  • 1/2 cup olive oil
  • 1 tsp cumin
  • 2 Tbs honey
  • 1/4 tsp sea salt
  • 1/4 tsp pepper

(for the salad)

  • 2 bunches (or about 6-8 cups chopped) kale
  • 3/4 cup dried tart cherries
  • 1/2 cup toasted slivered almonds

Directions:

  1. Mix all salad dressing ingredients together in your blender.
  2. Chop, wash and dry your kale–removing any of the really thick, woody stems. Add it to a large mixing bowl.
  3. Pour dressing over kale and massage into the leaves for a minute, or until well coated.
  4. Cover and let it refrigerate for at least 3-4 hours before you plan to eat (like I said, it is great the next day!)
  5. When you’re ready to serve, remove it from the refrigerator and add your cranberries and almonds (goat cheese would also go well if you’re so inclined).
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Labor Day Special: Summer Peach Gazpacho

Though summer is officially over as of today, I’m still basking in the beauty of its fresh, seasonal produce thanks to my weekly deliveries from From the Farmer. For most, soup and summer aren’t exactly two peas in a pod. There is, however, one exception to this dissonance–gazpacho. Gazpacho is technically any cold soup using raw vegetables and thus technically, as you’ll see, mine is not a purist’s gazpacho.

Last summer, I made another gazpacho on the blog that was a little more hearty and classic in its preparation and flavor profiles. This time around I wanted to usher in fall by adding a little more warmth and depth to this otherwise light and refreshing soup–don’t worry, it still delivers on those fronts too. By grilling the peaches and roasting the vegetables you bring out the natural sweetness of the produce and infuse the finished dish with a little je ne sais quoi.

Grilled Peaches via www.moar-fit.com | Amy Rizzotto

This gazpacho, much like my last, is still loaded with heart-healthy tomatoes. Tomatoes are an excellent source of Vitamin C, folate, potassium and, perhaps most significantly, the antioxidant compound lycopene. Lycopene has been linked to a reduced risk of cardiovascular disease and certain kinds of cancer.

Peach Gazpacho via www.moar-fit.com | Amy Rizzotto

Summer Peach Gazpacho

{makes 8 servings}

what you’ll need.

  • 2 large ripe peaches
  • 2 Tbs olive oil
  • 8 ripe tomatoes (roma, plum or small/medium round ones will do)
  • 4 cloves of garlic
  • 2-3 cups of water (depending on your preferred consistency)
  • 2 jalapenos
  • 1 red onion
  • 1 large bunch fresh cilantro
  • Juice of 2 lemons
  • Zest of one lemon
  • 1 bell pepper
  • 1 avocado
  • 2 Tbs sherry vinegar
  • Sea salt and pepper to taste
  • Optional: add 1-3 tsp cumin for a smoky flavor

how to make it.

  1. Preheat oven to 500 F.
  2. While oven is preheating, cut peaches in half and remove pit. Rub the cut side with a little olive oil. On a grill pan (or grill if you have one), grill peaches (cut side down) for 2-3 minutes over high heat.
  3. Toss jalapenos, garlic and tomatoes in 2 Tbs of olive oil and a little salt and pepper, and roast for about 10 minutes. This will vary depending on your oven, but look for the jalapenos to start to brown and the skin on them and the tomatoes should start to crack and possibly blister. Set aside to cool.
  4. While roasting veggies/letting them cool you can…(1) Prep your onion. Chop it in half. Set one half aside and dice the other into small pieces for garnish. (2) Wash and dry your cilantro. Set one cup (or a hearty handful) aside, stems and all. Chop another 1/2 cup for garnish, stems removed. (3) Zest one lemon, then juice it and one more (do this directly into your blender to save on clean-up). (4) Leave one half of your bell pepper whole, seeds removed. Dice the other half into small pieces for garnish. (5) Halve, pit and dice your avocado for garnish.
  5. When jalapenos are cool enough to handle, remove the stem and slice them lengthwise so you can get all the seeds out.
  6. Combine all ingredients (except those designated “garnish”) in a blender with 2-3 cups of water depending on your preferred consistency.

Note: this gets better the longer it sits in the fridge. It will store well for up to a week.

Second note: I like mine spicy so I usually leave about half the seeds from ONE jalapeno in. Any more than that and you should probably have some milk and cornbread on hand!

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Enjoy the Taste of Eating Right

In frigid February, I had the great pleasure of spending some quality R&R time down in Florida with one of my favorite people and his family. Somewhere between the 80-degree weather, sunny skies and bathing suit/sandals wardrobe I was inspired to make one of my mom’s go-to summer salads in the dead of winter.

Now that it’s National Nutrition Month, my Black Bean and Corn Salad with Jalapeno-Mint Dressing seems to be an even more fitting recipe to share. This tasty side salad is Candida Diet-approved, gluten-free, vegan and so healthy it hurts. If you want to make it a full meal, serve it up over a cup of cooked quinoa or black rice.

When I’m trying to “Enjoy the Taste of Eating Right,” I turn to nutritional superstar black beans. Beans in general should be a staple in everyone’s pantry–especially for all my vegans and vegetarians out there–and certainly are in mine. All varieties are an excellent source of plant-based protein and have a lot of the B-vitamins and trace minerals that meat-abstainers often miss in their diet. A one-cup serving of black beans has only 227 calories, 15g of dietary fiber, 15g of protein, and 20% of the recommended daily intake for iron. This high soluble fiber content helps lower cholesterol and stabilize blood sugar levels. If you’re not into black beans, try red or white kidney beans, chickpeas, or lentils instead. Once you find the bean that’s right for you you’ll love the clean energy and healthy digestion they provide–promise!

Black Bean and Corn Salad with Jalapeno-Mint Dressing

Black Bean and Corn Salad

What You’ll Need: (For the Salad)

  • 1 14-oz can of black beans, rinsed and drained
  • 1 14-oz can of corn (low sodium), rinsed and drained
  • 1 large orange, red or yellow bell pepper, diced
  • 1/2 red onion, diced
  • 1 avocado, diced
  • 2 cups of baby spinach, finely chopped

(For the Dressing)

  • Juice of two lemons
  • 2 Tbs olive oil
  • 1 Tbs Dijon mustard
  • 1 Tbs honey or agave (optional)
  • 1 jalapeno, seeded and minced
  • 2 cloves of garlic, minced
  • 1 tsp cumin
  • 1/2 tsp coriander
  • 1/2 tsp sea salt
  • 1/2 tsp freshly ground black pepper
  • 1/4 cup fresh mint, minced

How to Make It:

  1. Combine all ingredients for your dressing in a food processor or blender and mix until well blended. (Note: if you don’t have the equipment–and I didn’t down in Florida–then just mince up all the ingredients as indicated and whisk with all you got in a medium bowl to combine.)
  2. In a large bowl, mix all your salad ingredients together, prepped as indicated in the list. Pour your dressing over the mixture and toss until all veggies are evenly coated. Cover and refrigerate for at least one hour before serving (and up to 24 hours). If you don’t plan to eat this within a few hours after making it, hold off on adding the avocado until you’re ready to serve to avoid a mushy and browning meal.

And as always, I’d love to hear what you think in the reply section below!

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Thai Coconut Chicken Noodle Soup

My Thai Coconut Chicken Noodle Soup is not only gluten-free, it’s easily made vegan (by swapping chicken for tofu), soul-warming comfort food and, perhaps best of all, pink! The antioxidant-rich red cabbage added toward the end of the recipe gives a soft blush hue to the finished product making it an ideal Valentine’s day treat for you and your sweetheart.

In addition to its high antioxidant potency, red cabbage is loaded with vitamins A, C and K. Not to be outdone, the final ingredient that seals the flavor profile of this dish has a pretty impressive nutrient CV of its own. Cilantro, a plant native to southwest Asia and North Africa, is rich in antioxidants and a potent digestive aid. This like-it-or-leave-it herb has even been linked to reduced incidence of urinary tract infections due to its antibacterial properties.

If you’re looking for a low-key night in, this easy three-step recipe is a no-brainer. Speaking from experience, it’s best paired with a feel good romcom, a nice bottle of vino (light bodied unless you’re adding spice) and your favorite company.

Thai Coconut Chicken Noodle Soup 

What You’ll Need:

  • 8 oz thin rice noodles
  • 2 32-oz cartons of chicken broth
  • 3″ piece peeled ginger, minced
  • 3 cloves garlic, minced
  • Juice from 3 limes (save two halves)
  • 3 Tbs fish sauce
  • 1-2 tsp salt
  • 2 stalks dried lemongrass
  • 4-5 scallions, finely chopped
  • 2 cups unsweetened full fat coconut milk
  • 1 cup red cabbage (about 1/4 of a full head), thinly sliced
  • 2 8-oz boneless skinless chicken breasts, thinly sliced
  • 2 cups shittake mushrooms, thinly sliced
  • 1/2 cup fresh cilantro, finely chopped

How to Make It:

  1. Cook rice noodles according to package directions. Drain and set aside.
  2. In a large pot, bring the chicken broth and ginger to a boil. Reduce the heat and add the garlic, lime juice, two limes halves, fish sauce, salt and lemongrass. Cover and allow to simmer for 10 min. Add the coconut milk and scallions and return to a simmer. Add the chicken and cook until it is no longer pink (about 4 min). Add the mushrooms, cabbage and cilantro and cook another 4-5 min.
  3. Remove from heat and serve in deep bowls, creating a bed of noodles then spoon on liquid, veggies and chicken. Serve with additional cilantro and/or scallions, if desired.

Note: unlike many MOARfit recipes there is no heat in this dish. If your a spice fiend, kick it up by adding some diced jalapeno or red chili. And if you’re reading this tip after the fact, just do as we did and give it a generous hit of rooster sauce (aka sriracha).

{Adapted from Weekly Greens}

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Dairy-Free Banana Bread Muffins

If you liked my Banana Bran Muffins and Blueberry Banana Muffins, you’ll definitely dig my healthy Banana Bread Muffins. Like both of those recipes, this one is made dairy-free by using banana, vegan butter, rice milk and apple sauce. They are soft, moist and a much healthier alternative to most bakery muffins which can pack a serious caloric punch at an average of 450 calories a pop. My version come in at under half that number.

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Above being waistline-friendly, these muffins feature folate-full garbanzo bean flour, potassium-packed bananas and nature’s own multivitamin, raw honey. Raw honey contains Vitamins B1, B2, B3, B5, B6 and C, as well as minerals like magnesium, potassium, calcium, sodium chlorine, sulphur, and phosphate.

What You’ll Need:

  • 1 cup all-purpose flour
  • 1 cup whole wheat flour
  • 1/4 cup garbanzo bean flour
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1/2 tsp cinnamon
  • 1/4 tsp salt
  • 1/4 tsp ground ginger
  • 1/4 tsp ground nutmeg
  • 1/2 cup raw honey
  • 1/4 cup cane sugar
  • 1/2 cup coconut oil or Earth Balance “butter”
  • 2 large eggs
  • 3 very ripe bananas
  • 8 oz unsweetened apple sauce
  • 1/2 cup rice milk (or almond/coconut)
  • 1 tbs vanilla extract
  • Optional: 1/2 cup of any of the following–dark chocolate bits, walnuts, dates

How to Make Them:

  1. Pre-heat oven to 350°F; spray 12-muffin pan with oil or line with fun paper liners
  2. In a bowl, mix together dry ingredients (flours, baking soda and powder, spices and salt)
  3. In a separate, large bowl (or KitchenAid mixer if you have one), vigorously whisk together sugar, honey and vegan butter until smooth. Add eggs and whisk again on high until mixture stiffens. Add in your mashed banana, apple sauce,  rice milk, and vanilla extract.
  4. Slowly fold dry ingredients into wet ingredients.
  5. Once combined, gently mix in optional treats (dark chocolate bits, walnuts, dates)
  6. Evenly distribute batter across muffin pan; bake for 45 min (or until a toothpick comes out clean)