raw – Move Well with Amy Rizzotto

October 11, 2015

End of Summer Gazpacho

After a very warm September, many of us still have access to garden-grown or at least farm-fresh vegetables. If you are one of the lucky ducks who can get their hands on plump, sweet tomatoes and other fruits of Mother Nature, the best way to use them is in their most unadulterated form possible. I like to call this kind of simple food preparation embracing the raw beauty of produce. Good food doesn’t need much applied effort to taste amazing.

This End of Summer Garden Gazpacho is as delicious as it is easy. It takes less that 15 minutes to make from start to finish (though it does require refrigerator time). Pair it with my Homemade Multigrain Bread or a side of my Warm Chickpea and Sweet Potato Salad for a well-rounded, clean meal to keep you healthy this fall.

End of Summer Gazpacho

Ingredients:

8 medium or 5 large ripe tomatoes, halved and cored
3 medium cloves of garlic
1 organic cucumber, peeled and roughly chopped
1 red bell pepper
1 sweet onion
1 jalapeno, seeds removed
3-4 Tbs red wine vinegar
3-4 Tbs olive oil, divided
Juice and zest of one lemon
Salt and pepper to taste

Directions:

Squeeze tomatoes into a blender then dump in the remaining meat.
Add the rest of the vegetables, vinegar, half the olive oil and salt and pepper to taste—remembering you can always add more but can’t subtract!
Refrigerate for several hours or better yet overnight to help develop the flavors.
Service with a drizzle of olive oil and fresh basil, parsley, cilantro or chives!

September 1, 2014

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.

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.

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.

Preheat oven to 500 F.
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.
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.
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.
When jalapenos are cool enough to handle, remove the stem and slice them lengthwise so you can get all the seeds out.
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!

May 1, 2014

Pomegranate Power Bites

This healthy treat is made entirely from only three whole foods (plus spices) and is vegan, gluten-free, grain-free and raw. My secret ingredients are cardamom and pomegranate molasses which give it a Mediterranean vibe. With my nutrition clients, I tend to steer clear of prescribing any pre-packaged diet (e.g. Paleo, Thrive, etc) and instead tailor healthy lifestyle strategies to where they are and where they want to be with their overall well-being. The Mediterranean diet, however, is something I can get behind with clear conscious and confidence. Less of a diet and more of a lifestyle, it has been scientifically linked to reducing inflammation, decreasing the risk of diabetes and lowering cholesterol and high blood pressure. It’s all about eating tons of fruits and vegetables, choosing whole grains instead of refined, cooking with heart healthy fats like olive oil, eating less meat and more fish and legumes, seasoning with spices rather than tons of salt, cutting back on sweets and drinking some red wine here and there–sounds like a life I’d like to lead!

I’ve posted several Mediterranean diet-friendly recipes on MOARfit over the years–like my Pesce alla Puttanesca, Quinoa Black Bean Zucchini Burgers and Farro and Leek Risotto–but I’ve yet to provide a healthy snack option. This one happens to be sweet thanks to pomegranate molasses and dates, and is perfect a few hours before a workout or immediately after because of its carb: protein ratio.

Here’s a quick summary of the health benefits of Pomegranate Molasses:

This sweet and tangy elixir is made of pomegranate juice, sugar and lemon (p.s. you can make your own, though I didn’t for this recipe). The main ingredient, pomegranate juice, may prevent or slow the accumulation of cholesterol in your arteries. Pomegranate molasses contains tons of the powerful antioxidant, vitamin C, which as you likely know thanks to products like Emergen-C seriously boosts your immune system. It also delivers several B vitamins including B1, B3, B5 and B6. Vitamin B1, or thiamin helps your body produce energy and is key to healthy muscle, cardiovascular system and nervous system function; vitamin B3, or niacin, benefits your skin, nervous system and digestive system; vitamin B5, or pantothenic acid, is important for healthy growth (eat up kiddos!); and vitamin B6, or pyridoxine, helps your body digest and use proteins and transport oxygen via red blood cells throughout your body.

POMEGRANATE POWER BITES

What You’ll Need:

{makes 20 1″ bites, or 10 servings}

2 cups raw organic almonds and/or cashews (mixed or not)
8 Medjool dates, pitted
3 Tbs pomegranate molasses
1 tsp ground cinnamon
1/2 tsp ground ginger
1/4 tsp ground cloves
1/4 tsp ground nutmeg
1/4 tsp cardamom
1/4 tsp fine sea salt
1/2 cup shredded unsweetened coconut (optional: for rolling)

How to Make Them:

Soak almonds and/or cashews in water for 2-3 hours. Drain.
Combine all ingredients in a food processor (not a blender!) and pulse until it comes together in a dough-y consistency. (You may want to add a few splashes of water depending on your food processor).
Refrigerate for at least 30 minutes.
Shape into 1″ balls and roll in unsweetened coconut.
Store in the freezer for up to 3 months. Remove 10-20 minutes before serving to avoid brain freeze.