Tag: winter

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Perfect Pork Chops

It’s getting chilly out and there is no better time to warm up with some home-cooked goodness than this sweater weather time of year. One of my favorite, grounding and nourishing dishes is seared pork chops. Pork chops are lean, delicious, easy to make, and go perfectly with all that homemade apple sauce you now have from the fall harvest. Bonus: if you have a pup, give them the bone when you’re done. They’ll love you forever (though I’m sure they already do).

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Here’s a simple, hard-to-screw-up recipe perfect for a cozy night in. Pair with roasted root vegetables and a simple sample for a healthy meal that won’t break the bank.

PERFECT PORK CHOPS

Serves 2

Ingredients:
– Two 4-6oz pork chops
– Sea salt and pepper to taste
– Olive oil for cooking

Directions:
1. Pre-heat oven to 375 F. Bring chops to room temp, pat dry and season on both sides with sea salt and pepper.
2. Pre-heat a heavy (oven safe) skillet over a medium-high flame. When hot enough a drop of water hitting the pan will hiss and steam.
3. Add 1-2 tsp olive oil and immediately add chops. Cook for 1 minute on the first side, flip and cook for 2 minutes on the second.
4. Transfer whole pan to oven and bake for 8-10 minutes.
5. Remove and let rest for at least 5 minutes on a plate or cutting board. Slice serve whole.

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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.

MOARfit by Amy Rizzotto Cucumbers

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.

MOARfit by Amy Rizzotto Cucumber Feta Salad with Lemony-Dill Dressing

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:

  1. Cut cucumbers into half rounds (or however you like your bite-size pieces to look). Toss together in a large bowl with feta cubes*.
  2. 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.
  3. Add dressing to feta and cucumber and toss to combine.
  4. 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.

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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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Pumpkin Power Cookies (V) (GF)

With December upon us pumpkin fever will soon be coming to an end. Well, I don’t know about you but I’m not ready for that yet. In an attempt to keep my pumpkin love affair going until the well runs dry, I’ve got yet another pumpkin-themed recipe for you.

This recipe for Pumpkin Power Cookies is vegan, gluten-free and low on the glycemic index thanks to the wonders of coconut palm sugar, the latest sugar alternative to hit grocery stores. Made from the crystallized sap of coconut palm trees, this natural sweetener contains potassium, iron and vitamins and may help stabilize blood pressure and regulate spikes in blood sugar. Best of all, it can be used 1:1 to replace the sugar a recipe calls for and even acts like sugar in baking (meaning it creams well with butter and all that jazz).

I’ve raved about the benefits of pumpkin (fiber + vitamins A/C) before but it’s been a while since I’ve used this soapbox for a good old-fashioned dark chocolate speech. Here goes…

I used very dark chocolate (100% cacao) in this recipe. It’s not sweet and it’s not for everyone. Whether you go the vegan chocolate route or choose to opt for something a little milder (say 70-85% cacao), quality dark chocolate is rich in fiber, iron, magnesium, copper and manganese. It is also choc-full (I couldn’t resist) of antioxidants. Studies show that this dark beauty may even help lower bad LDL cholesterol, protect you from sun damage and lower blood pressure.

These cookies will not only satisfy your sweet tooth but are also a great pre-workout snack with 14g of gluten-free carbs to fuel your fire, heart-healthy fats and a few grams of protein (which you don’t want much of pre-workout anyway). At only 110 calories a pop, try munching on two 2-3 hours before your next workout and feel the pumpkin power!

Pumpkin Power Cookies

Pumpkin Power Cookies

What You’ll Need:

  • 1 cup brown rice flour
  • ½ cup gluten-free rolled oats
  • ½ tsp baking soda
  • ½ tsp sea salt
  • 1 tsp ground cinnamon
  • ½ tsp ground nutmeg
  • ½ tsp ground ginger
  • ¼ tsp ground cloves
  • ¾ cup organic pumpkin puree
  • ½ cup coconut sugar
  • ¼ cup extra virgin coconut oil, melted
  • ½ tbs ground flaxseed
  • 1 tsp vanilla extract
  • 2-oz very dark chocolate (70-100%), coarsely chopped or chips
  • ¼ cup pecan pieces (optional)
  • ¼ cup cup dried tart cherries (optional)
  • ¼ cup  unsweetened shredded coconut (optional)

How to Make Them:

  1. Preheat oven to 350° F.
  2. In a large mixing bowl, combine rice flour, oats, baking soda, sea salt and spice.
  3. In another mixing bowl (preferably that of a standing mixer), combine pumpkin, sugar, coconut oil, flaxseed and vanilla.
  4. Slowly add dry ingredients (2) to wet (3) and mix on medium speed (or with a brisk whisk) until combined.
  5. Stir in chocolate chunks and any of the optional ingredients until evenly distributed throughout.
  6. Drop rounded tablespoons onto a non-stick cookie sheet. Flatten each mound slightly with a spoon or fork, leaving about 1 inch between each cookie.
  7. Bake for 14-16 minutes.
  8. Move cookies to a wire rack and cool completely (otherwise the might fall apart).

Yields 20 cookies.

Nutrition Info: 

With all the fixings – 110 calories; 6g fat; 2g protein;  14g carbs

Without the optional ingredients – 88 calories; 4g fat; 1g protein; 12g carbs

Source: Self Nutrition Data

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Two-Timing: Sweet or Savory Root Vegetable Pancakes

Seasonal. It’s a word that gets thrown around a lot these days. It’s part of the locavore, slow-food movement–of which I’m a huge fan but not necessarily a devotee. I try to buy produce that is in season, both for environmental and taste reasons. That said, I’ll be the first to admit that I relish the fact that I have the privilege to get avocados and blueberries year-round.

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Not sure who Leon is, but I love this chart!

One website I love if you are looking to lower you and your family’s dietary impact on the environment and support local farmers is Eating Well’s seasonal food guide. You can even check out what foods are considered seasonal by state–no one size fits all here!

So what’s in season you say? With fresh local veggies and fruits dwindling, root vegetables, tubers and squash should be your nutrient-rich go-tos for the colder months. There are countless ways to incorporate these seasonal staples into your recipe arsenal. From soups to veggie burgers, cooking with root vegetables and potatoes makes hearty, healthy winter meals a breeze.

Shredded sweet potato, parsnip, turnip and carrot

In case you aren’t already sold, check out these nutrition benefits:

  • Since root vegetables are grown underground they absorb a lot of vitamins and minerals from the soil, namely vitamin C, vitamin A (in the form of beta-carotene) and folate, and essential minerals like potassium, phosphorous, magnesium and even iron.
  • All root vegetables are an excellent source of dietary fiber which not only keeps your full for longer, but may also lower LDL cholesterol (the bad kind) and help regulate blood sugar levels. Forbes has a great article on the benefits of a diet high in fiber.
  • Potassium naturally prevents fluid retention and regulates blood pressure.
  • Vitamin C is a powerful antioxidant. It also helps your body absorb iron and make collagen for healthy bones and cartilage.
  • Folate is essential for having a healthy pregnancy and is a key B vitamin for women trying to conceive and those who are already pregnant.
  • Beta-carotene will keep your peepers in top shape as it has been linked to reduced incidence of macular degeneration.

Sweet or Savory Root Vegetable Pancakes

Sweet or Savory Root Vegetable Pancakes

What You’ll Need (Two Ways):

~Each version makes about 10 medium pancakes.~

Sweet (ONE): top w/ a light drizzle of maple syrup

  • 6-8 cups grated root vegetables (I used 1 sweet potato, 2 carrots, 2 parsnips and 2 turnips; other options include celery root and beets)
  • 1/4 cups corn starch or arrowroot powder
  • 1 tsp cinnamon
  • 1 tsp ground ginger
  • 1/2 tsp nutmeg
  • 1/2 tsp cayenne pepper
  • 2 large eggs
  • grapeseed oil for light frying

Savory (TWO):top with a poached egg

  • 6-8 cups grated root vegetables (I used 1 sweet potato, 2 carrots, 2 parsnips and 2 turnips; other options include celery root and beets)
  • 1/4 cups corn starch or arrowroot powder
  • 1/4 cups nutritional yeast or finely grated Parmesan cheese
  • 2 tbs minced chives
  • 1/2 tsp cayenne pepper
  • 2 large eggs
  • grapeseed oil for light frying

How to Make Them:

  1. Grate all vegetables using a sharp cheese grater.
  2. For the Sweet version, mix together in a large bowl with corn starch or arrowroot powder, cinnamon, ginger and cayenne. For the Savory version,  mix together in a large bowl with corn starch or arrowroot powder, nutritional yeast (or grated cheese), chives and cayenne.
  3. In a separate smaller bowl, whip up your eggs.
  4. Pour egg mixture over veggie mix and toss until evenly coated.
  5. Heat 1-2 tbs grapeseed oil in a large frying pan over medium heat.
  6. Scoop out 1/4 cup of the mixture at a time, forming into compact balls with your hands. Place them into your hot pan and flatten each down using a spatula.
  7. Cook over medium heat, 3-5 minutes per side.

Serve immediately. For the Sweet version, plate two or three pancakes and serve with a drizzle of grade A maple syrup (the good stuff!) and a side of turkey bacon or fruit. For the Savory version, try serving two pancakes over a bed of arugula or baby spinach and topping it off with a poached or fried egg.

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Tri-Color Potato Leek Soup (V)

Earlier this week I shared a hearty and healthy winter soup recipe. If you liked that one, I’m pretty sure you’ll dig this one too. Potatoes are a low-calorie carb, high in fiber and fat-free. According to the USDA, we should be getting 45-65% of our total calorie intake from carbs. On a 2,000-calorie diet that translates to about 225 to 325g of the often-demonized nutrient per day. For the carbophobes out there, keep in mind that carbohydrates act as your primary source of energy–essential for those of us leading an active lifestyle. A 1 cup serving of the potatoes used in this recipe contains 26g of carbs and 2g of fiber. Fiber is a powerful tool for weight control as it’s your best friend when it comes to staying full and satiated.  For my ladies out there, adult women need around 25g of fiber a day. Our male counterparts need to up the ante to around 35g of fiber a day.

The real superstars in this recipe, however, are leeks. One cup of raw leeks contains 52.2% of your daily value for vitamin K, 29.6% for vitamin A, 21.5% for manganese, 17.8% for vitamin C, 14.2% for folate, 10.5% for vitamin B6, and 10.3% for iron. Talk about a secret weapon!

Knowing how good this soup is for you, you’ll feel even better when you realize it actually tastes good too. Pair it with a hunk of my Easy Multigrain Bread and voilà, lunch is served!

Tri-Color Potato Leek Soup

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What You’ll Need:

  • 6 cups reduced-sodium vegetable stock
  • 3 leeks, cleaned and cut into 1/4-inch rounds
  • 14-16 small tri-color potatoes, cubed
  • 1 shallot, diced
  • 1/2 onion, diced
  • 3 cloves of garlic, crushed
  • 2 tbs olive oil
  • 1 tbs fresh thyme
  • 1 tsp dried oregano
  • 1/2 tsp cayenne
  • salt and pepper, to taste

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How to Make It:

  1. Heat oil in a large (5-6 qt) saucepan over medium heat. Add onions, shallots and leeks, sautéing 5-7 min or until tender and translucent.
  2. Add garlic, thyme, oregano, cayenne and salt and pepper, cooking for another 2-3 min.
  3. Add tri-color potatoes, making sure to coat them in the spices and onion, shallot, leek mixture.
  4. Add vegetable stock, bring mixture to a boil, then reduce to a simmer for about 15 min. The potatoes should be easy to pierce and pick up with a fork.
  5. Finally, using a hand blender if you have one, purée the mixture in your saucepan until smooth. (If you don’t have a hand blender a standing blender does the trick).
  6. Adjust your seasoning for spice and saltiness. Serve hot and enjoy!

Note: if you aren’t vegan or dairy-free, I highly recommend adding a tablespoon or two of your favorite shredded cheese. I have a dairy sensitivity but can handle goat and sheep’s milk cheeses, so I added some grated manchego–yum!

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Butternut Squash-Sweet Potato Bisque (V)

I don’t know about you, but when winter rolls around salads just don’t do it for me anymore. What to do when my usual lunch option becomes lackluster? Make soup! Vegetable soups are easy to make, packed with health-boosting nutrients to help you ward off those pesky winter colds, and filling enough to get you through those long afternoons in front of the computer. Bonus: this Butternut Squash-Sweet Potato Bisque recipe (and another variation that I’ll post later this week) freeze really well for up to 3 months.

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Though I’ve called this a bisque, that’s technically a misnomer as this is a vegan recipe. Keeping it dairy-free makes this recipe waistline-friendly, which is much appreciated in this season of cookies and cocktails.  And honestly, the butternut squash and sweet potato are so yummy and creamy once puréed that they don’t need any help from the dairy fairy. Health benefits abound  thanks to the two starring ingredients in this recipe. Both vegetables get their yellow and orange coloring from beta carotene, which is converted into vitamin A in the body–a key nutrient for our eyes/eyesight. Sweet potatoes and butternut squash are also both rich in potassium and dietary fiber.

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Butternut Squash-Sweet Potato Bisque 

What You’ll Need:

  • 6 cups reduced-sodium vegetable stock
  • 1 butternut squash cubed
  • 2 large sweet potatoes, cubed
  • 1 shallot, diced
  • 1/2 onion, diced
  • 3 cloves of garlic, crushed
  • 2 tbs olive oil
  • 1 tsp nutmeg
  • 3/4 tsp cinnamon
  • 1/2 tsp chili
  • 1/2 tsp cayenne
  • salt and pepper, to taste

How to Make It:

  1. Heat oil in a large (5-6 qt) saucepan over medium heat. Add onions and shallots, sautéing 5-7 min or until tender and translucent.
  2. Add garlic, nutmeg, cinnamon, chili, cayenne and salt and pepper, cooking until fragrant for another 2-3 min.
  3. Add butternut squash and sweet potato, giving them a good mix to coat in spices and onion.
  4. Add vegetable stock, bring mixture to a boil, then reduce to a simmer for 10-12 min. The veggie chunks should be easy to pierce and pick up with a fork.
  5. Finally, using a hand blender if you have one, purée the mixture in your saucepan until smooth. (If you don’t have a hand blender a standing blender does the trick).
  6. Adjust your seasoning for kick and salt, then serve hot or cold and enjoy!

Note: if you aren’t worried about keeping it vegan, I highly recommend adding a tablespoon or two of your favorite shredded cheese. Dee-licious!