spicy – Move Well with Amy Rizzotto

July 1, 2017

Spicy Cucumber-Kohlrabi Gazpacho (gluten-free and vegan)

You know those times when you think you’re eating something really healthy and then you realize there’s all kinds of hidden food bombs lurking within? Gazpacho might just be one of those great deceivers. It is for me!

Every time I eat a light, delicious gazpacho I forget that most of the time they contain stale bread as a thickening agent. The horror! Now, I’m not gluten-free – in fact I make my own sourdough bread every other week and eat the darn stuff daily – but I don’t like feeling duped by my soup.

In light of this sense of gastronomic justice, I experimented with using Kohlrabi – German for “cabbage turnip” – as a thickening agent…and it worked!

Kohlrabi is not a root vegetable but in fact a member of the brassica family – along with brussels sprouts, broccoli and cauliflower. It grows above ground and is loaded with minerals like copper, potassium, manganese, iron, and calcium, as well as vitamins, such as vitamin C, B-complex vitamins, vitamin A, and vitamin K. It’s flavor is – in my opinion – unremarkable. So, dress it up in cucumber and spice and let’s call it a day!

Spicy Cucumber Kohlrabi Gazpacho

{Makes 4 servings.}

Ingredients:

1 bulb of kohlrabi
2 large organic cucumbers
1 1/2 cups unsweetened plain almond milk
1 serrano chile
1 Tbs champagne vinegar (or rice vinegar)
1/4 cup good olive oil
Juice of 2 limes (plus the zest of 1)
1 large clove of garlic
Sea salt and pepper to taste
1/2 cup toasted slivered almonds (for garnish)
1/2 cup basil (for garnish)

Directions:

PREP: Trim, peel and roughly chop the kohlrabi and cucumbers. Set aside a half a cup of the cucumbers and chop that portion into small cubes. Seed and halve the serrano. Set aside one half and slice thinly for garnish later. Peel the garlic. Cut the basil into small ribbons and set aside for garnish later.
ASSEMBLE: Place all ingredients except the slivered almonds and cucumber, serrano and basil you have set asside for garnish in a high-speed blender. Purée until smooth (note: if you have an older blender you may need to strain the gazpacho with a skimmer or mesh bag to eliminate inconsistencies in texture).
SET: Pour into an airtight container and refrigerate for at least an hour (or up to overnight!) before serve to allow the flavors to meld (note: it will get spicier with time).
SERVE: Place 2 Tbs of cubed cucumber in each bowl and ladle gazpacho on top. Garnish with 2 Tbs of basil ribbons, 2 Tbs of slivered almonds and serrano slices to taste. Drizzle a little extra olive oil and dust with freshly ground black pepper for even more taste impact.

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.

September 10, 2014

Curried Hummus

Washington, D.C. is bursting with countless fabulous tapas restaurants. The 14th street corridor alone hosts Barcelona, Estadio and Masa 14. While these places are all delicious and buzzing with energy, sometimes it’s nice to have the small plate experience–you know the kind where you can eat lots of different things and not feel stuffed–in your own home.

One of the easiest and healthiest tapas you can make is hummus. For me, hummus is never boring, but if a traditional blend is too bland for you my recommendation is to spice it up. I don’t just mean the spicy pepper, make-your-upper-lip-sweat kind of spice, I mean any spice(s) you love.

Topping my most loved list are, turmeric, cumin and curry–in no particular order. When I discovered the west Indian spice blend Muchi curry powder at Whole Foods, it was a game changer. Muchi is a spicier version of curry powder cut with a blend of turmeric, cardamon and other aromatic spices. I look for as many ways to use this spice combo as possible and my latest creation is this Curried Hummus.

Since you’re making this hummus from scratch there are no preservatives just whole, healthy, real foods. Garbanzo beans serve as the foundation, both in terms of consistency and nutrient density. Like all beans, garbanzo beans (aka chickpeas) are an excellent source of immune-boosting and figure-friendly dietary fiber.

And as long as you have a food processor, this recipe could not be easier. Just drop all ingredients inside, blender, scrape into an air-tight container and, voila, you have a healthy tapas or mid-afternoon snack (carrots not included) for up to a week when stored in the refrigerator.

Curried Hummus

{makes 8 servings}

what you’ll need.

1 can garbanzo beans, rinsed and drained
1 Tbs tahini
1 Tbs Muchi Curry Powder (available at Whole Foods)
1/2 tsp salt
2 small cloves of garlic
Juice and zest of one lemon
1/4 cup olive oil
1 Tbs sherry vinegar

how to make it.

Combine all ingredients in a food processor. Add a little water if it’s too thick for your liking.
Enjoy! (yes, it’s that easy)

Originally published on The DC Ladies blog September 3, 2014.

May 13, 2014

Harissa Pomegranate Roasted Chicken with Avocado, Grapefruit & Mint Salad

Those of you that have been reading this blog for the last couple of years know that I tend to share vegan and/or gluten-free recipes, featuring organic, local and nutrient-dense “superfoods” as much as possible. While this is a healthy, earth-friendly and local-business bolstering approach to nourishment, it’s not necessarily affordable or realistic for large swaths of the population.

With that in mind, I am incredibly grateful that I am able to eat the way I do and am passionate about making healthy eating as universally doable as possible. For those who can afford organic and/or local ingredients and can supplement their diets with emerging superfoods (chia seeds, coconut oil, maca powder, etc), the work is in creating recipes that are easy to follow and still taste delicious after weaving in all those extra nutrients and swapping out empty ingredients. For the rest, who still want and ought to have strategies and guidance for feeding themselves and their families without having to sacrifice other basic needs, the job is admittedly a lot tougher. I’m currently working on food education and nutrition workshops for my new studio, Yoga Heights, that will tackle this tough task and will ultimately help me and YHDC co-owner, Jess Pierno, further our mission of offering yoga, pilates and nutrition to create balanced wellness for every body, at every level and every budget.

Two strategies I often suggest for people trying to eat healthy on a budget is to pay attention to the cuts of meat they purchase and to use spices to add bold flavors to basic meals. Apart from my decision and ability to use organic chicken instead of generic, this recipe fits the bill. Chicken thighs are a much more affordable cut than breast meat, especially when you buy them bone-in, skin-on—or better yet, get the whole chicken and butcher it yourself. For health purposes, I’d suggest you skip the skin except for special occasions. Harissa is a North African spice blend featuring a variety of flavors ranging from hot chile to caraway. I picked some up the last time I was in Ethiopia and love using it on meat and fish.

While it takes some investment up front to stock your pantry with spices, oils and special ingredients, it pays off in the long run. Just think of all the ways I’ve already used pomegranate molasses!

This dish is great for a summer dinner party with friends. The cooling Avocado, Grapefruit and Mint salad is a nice complement to the spicy Harissa Pomegranate Roasted Chicken. It’s a feast for the senses—nose, eyes and mouth delight!

Inspired by a recipe I saw in Women’s Health (May 2014). Unfortunately there’s no online link!

Harissa Pomegranate Roasted Chicken with Avocado, Grapefruit & Mint Salad

{makes 4 servings}

What You’ll Need:

4 organic, bone-in chicken thighs (skinless)
1/4 cup olive oil
Juice of 1/2 lemon
1 Tbs pomegranate molasses
1/3 cup harissa
Sea salt and pepper to taste
2 large grapefruits, sectioned
2 avocados, sliced
1/2 cup gently chopped or torn mint leaves

How to Make It:

Combine oil, lemon juice, pomegranate molasses, harissa and salt & pepper in a food processor or blender and puree until smooth.
Place chicken thighs in a roasting pan or rimmed baking sheet. Cover chicken in harissa-pomegranate sauce, cover with foil and refrigerate for at least 2 hours (optimally overnight).
Preheat oven to 400 F.
Remove chicken from refrigerator. Bake, covered, for 20-25 min. Remove from oven and let sit for 10 min before serving (seals all the yummy juices inside).
When ready to serve, divide avocados, grapefruit and mint equally between 4 plates. Place one chicken thigh on top of each salad and drizzle with sauce run-off.

I hope you like this one as much as I did! It’s a little spicy, bold and bright. Mmm mmm.

September 16, 2013

Sweet Potato Bean Burgers w/ Maple Chipotle Mayo (Meatless Monday) (GF)

As a flexitarian (aka a conscious and informed omnivore), I am a big believer in avoiding absolutes when it comes to diet choices. I eat meat on occasion. I eat gluten with regularity. And I sometimes even eat dairy (though my system would rather I not). I’ve tried out a lot of different food lifestyles, but I always come back to moderation. In the words of Oscar Wilde, everything in moderation, even moderation. Afterall, who wants to miss out on their mom’s classic sugar cookies at Christmas time, or the sensational experience of sharing pâté and red wine with good friends? The good news is, small dietary tweaks can make an enormous impact, not only on your personal health but on the well-being of our shared environment.

One of these manageable steps stems from a movement called Meatless Monday (#meatlessmonday). According to their website:

Meatless Monday is a non-profit initiative of The Monday Campaigns, in association with the Johns Hopkins’ Bloomberg School of Public Health. We provide the information and recipes you need to start each week with healthy, environmentally friendly meat-free alternatives. Our goal is to help you reduce your meat consumption by 15% in order to improve your personal health and the health of the planet. Presidents Wilson, Truman and Roosevelt galvanized the nation with voluntary meatless days during both world wars. Our intention is to revitalize this American tradition. We’re spearheading a broad-based, grassroots movement that spans all borders and demographic groups. By cutting out meat once a week, we can improve our health, reduce our carbon footprint and lead the world in the race to reduce climate change.

Sign me up! I’m already more like a Meatless Monday-through-Friday kind of gal, but if you aren’t this is one small change anyone can make. To jump-start your commitment to being healthier and helping the planet, try out this recipe for Sweet Potato Bean Burgers, or check out my Quinoa Black Bean Zucchini Burgers from last fall.

Sweet Potato Bean Burgers

What You’ll Need:

2 large sweet potatoes
1 can white cannellini beans
1/4 cup gluten-free oats
1/4 cup garbanzo bean flour
2 tbs olive oil
1/2 sweet onion
4 small or 2-3 large cloves garlic
1 tsp cumin
1/2 tsp cayenne
2 eggs
2 tbs chives
2 tbs sauce from a Chipotle Peppers in Adobo Sauce can
salt and pepper to taste

How to Make Them:

Polk holes into sweet potatoes with a fork and microwave each individually on high for 5 min. Remove and let cool for 10 min before attempting to peel.
While the potatoes cool. in a large pan heat olive oil over medium heat. Add onion and saute for about 5 min until soft and translucent. Add minced garlic and spices cooking until fragrant (another 2 min).
Peel sweet potatoes and cut into 1″ or smaller cubes. Add to pan and cook another 5 min until tender. Remove mixture from heat.
In a separate bowl, beat two eggs until smooth.
In a food processor, combine sweet potato mixture, white beans (drained and rinsed), oats, garbanzo bean flour, adobo sauce, finely chopped chives, and salt and pepper to taste with egg mix.
Chill mixture in refrigerator for 30 min then remove and form into 6 burger patties. And pre-heat oven to 350ºF.
In the same large pan used earlier, sear your burgers on both sides for 2-3 min over medium-high heat in a little more olive oil. Then bake in a pre-heated 350ºF oven for 30 min (flipping once).

Maple Chipotle Mayo

What You’ll Need

3/4 cup light organic mayo
1 tbs pure maple syrup
2 chipotle peppers in adobo sauce

How to Make It: Blend all ingredients together in a mini food processor (or Magic Bullet!) until combined. Chill until ready to use.

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July 30, 2013

Zucchini Flower Fritters (Dairy-Free)(Gluten-Free)

With summer in full swing, farmers markets are overflowing with delicious produce and fresh cut flowers. What could be better than a farmers market find that is both food and flower? Nothing, clearly. So when I locked eyes on the beautiful and edible zucchini flowers last weekend, I knew immediately I had to have them. These vibrant orange blossoms can be eaten raw or cooked and are a favorite in Mediterranean cuisine. Into the tote they went, merrily whisked back to the MOARyoga shoebox test kitchen. Equipped with the best of nature’s bounty, I set out to prepare a fun finger-food hearty enough for a meal but still light enough on the palette for a hot summer night.

…the result…

Zucchini Flower Fritters

What You’ll Need:

2 tbs olive oil
1 shallot, minced
2 cloves garlic, minced
1/2 red bell pepper, finely chopped
1/2 roasted poblano, finely chopped
1 jalapeño, seeded and finely chopped
2 eggs
1 cup cooked quinoa
1/3 cup garbanzo bean flour
3 tbs nutritional yeast
1 tsp adobe chili powder
1/2 tsp salt
1/4 tsp pepper
Lemon wedges (for garnish)

For the Beer Batter:

1/2 cup garbanzo bean flour
1tsp salt
1 tbs olive oil
1/3 cup chilled gluten-free beer
1 egg
Canola or grapeseed oil for frying

How to Make Them:

In a medium frying pan, saute shallots in olive oil over medium heat until translucent. Add garlic, red pepper, poblano and jalapeño. Saute another 3-5 min. Remove from heat and let cool.
In a separate bowl, mix cooked quinoa with nutritional yeast, salt, pepper, chili powder and garbanzo bean flour.
Add cooled veggie mix to your dry ingredients and mix to combine. Add eggs (whipped up in a separate bowl first) until everything comes together.
Take zucchini flowers and use your fingers to remove any stamens from the inside of the blossoms. Rinse the flowers and pat dry.
Using your fingers and/or a teaspoon to work a dollop of the quinoa mixture inside the blossom. Leave enough room at the top to twist the petals together, creating a neat little package with the flowers.
Chill stuffed zucchini flowers in the fridge for at least 30 min.
While that’s happening, prepare your batter. Mix garbanzo bean flour, salt, oil and gluten-free beer together in one bowl. In a separate bowl whip your egg vigorously until frothy. Combine the contents of the two bowls and stir until smooth.
Remove flowers from fridge. Line a tray with paper towels.
Fill a deep saucepan 1/3 of the way with canola or grapeseed oil, then heat on medium-high until a drop of water makes the oil hiss and spit (stand back!).
Working in batches of four, slide the flowers one-by-one into batter. Allow any excess batter to drip off, then deep-fry for 4 min (flipping once) or until golden. Using a slotted spoon or tongs, transfer to paper towel-lined tray. Repeat until all flowers are frittered!
Scatter with salt and serve with lemon wedges.

These fritters are light, gluten-free, dairy-free and delicious. Try dipping them in my Tomatillo Spicy Green Salsa for some added kick!

July 23, 2013

Tomatillo Spicy Green Salsa

I don’t know what it is about summer, but all I want to cook these days is food with spicy, Latin American flavors. Perhaps I just want to embrace the sweltering heat and fire up my body’s natural cooling system–a.k.a. get my sweat on. As a result, I’ve become mildly obsessed with trying out different gazpacho and salsa recipes. And with farmers markets in full flourish the available ingredients are bountiful, fresh and packed with flavor.

Most recently I taste tangoed with a curious little fruit and member of the tomato family: the tomatillo (or “little tomato” in Spanish). To me, tomatillos look like miniature paper lanterns. They have this thin, veiny husk and it’s like unwrapping a present when you reveal the brilliant lime-colored gem underneath.

Beyond their aesthetic appeal, they are incredibly good for you. Packed with fiber, iron, magnesium, potassium, vitamins C and K, and antioxidants, these low-calorie beauties will help keep your body fit as a fiddle from the inside out.

Without further ado, the recipe….

What You’ll Need:

10 medium tomatillos
1/4 sliced sweet onion
4 cloves garlic
1 jalapeño
1/2 poblano pepper
olive oil
salt and pepper to taste
1 cup fresh cilantro

How to Make It:

Pre-heat oven to 450F
Place tomatillos, onion, garlic, jalapeño and poblano on a baking sheet and drizzle with olive oil. Dust with salt and pepper to taste and toss to coat.
Bake at 450F for 15 min or until skin on tomatillos and peppers start to caramelize and bubble.
Let cool then seed your jalapeño and poblano (unless you want it suuuuper spicy). Add all ingredients to a blender or food processor with one cup of fresh cilantro. Process until smooth.
Refrigerate for at least 30 min then serve.

This is delish on homemade fish tacos or drizzled over a piece of grilled flank steak. It can also be frozen in an airtight container for up to three months.

May 23, 2013

Vegan Carrot & Sweet Potato Soup

Soups are normally a fall and winter staple in my diet, but having recently purchased a Vitamix I couldn’t help but try out one of my favorite recipes in my new toy. This recipe incorporates nutrient-dense carrots and sweet potatoes. These orange superstars contain alpha carotene, which protects against cancer, and beta carotene, which the body converts to vitamin A and helps prevent age-related macular degeneration. Almost all orange whole fruits and veggies may also have an anti-inflammatory effect, which is great news for all my runners and high-intesity athletes out there whose fitness takes a toll on their joints. Best of all, this recipe is incredibly easy to make and economical.

Vegan Carrot & Sweet Potato Soup

What You’ll Need:

1 tbs coconut oil
1 large sweet onion, chopped
1 lb carrots, chopped
1 large or 2 small sweet potatoes, chopped
4 cloves garlic, minced
1/2 tsp Jamaican All-Spice
1/2 tsp Cinnamon
1/4 tsp Nutmeg
1/4 tsp Cayenne Pepper (double down if you like it spicy)
Salt & Pepper (to taste)
1 carton (or 32 oz) organic vegetable stock (low sodium)

How to Make It:

Heat oil in a large (5-6 qt) saucepan over medium heat. Add onions sautéing 5-7 min or until tender and translucent.
Add garlic, all spice, cinnamon, nutmeg, cayenne and salt and pepper, cooking for another 2-3 min.
Add sweet potatoes and carrot.
Add vegetable stock, bring mixture to a boil, then reduce to a simmer for about 15 min. The potatoes and carrots should be easy to pierce and pick up with a fork but not falling apart.
Finally, use a standing or hand blender to purée the mixture in your saucepan until smooth.
Adjust your seasoning for spice and saltiness. Serve hot and enjoy!

I poured this mixture into canning jars making it an easily transportable lunch for the office. Pair it with a side salad or some roasted veggies for a delicious, gluten- and dairy-free midday meal.