Healthful Bites

23 Sep 2011
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Soup’s On! Five New Ways to Try It

Not only is soup a great vehicle for tasty veggies, but it’s also soul-warming and comforting on even the coldest of days. How can you not feel cozy with your hands cupped around with a big mug of steaming goodness?

Since fall is here, there’s no better time to put a pot of soup on and grab a spoon! I recently tried Dr. McDougall’s Light Sodium Garden Vegetable (seen below at left, and picked up at Bed, Bath & Beyond, because why wouldn’t you find soup there? :) ) and enjoyed the crisp bite of green peas, the creamy potatoes and fantastic nutrition stats.

While in the Denver airport a few days later, I stopped at a little establishment called Itza Wrap Itza Bowl. The Asian noodle soup sounded satisfying for lunch (which of course would be balanced with a dessert of Mountain Blackberry TCBY topped with strawberries!). The soup started with udon noodles and steamed veggies, all of which was topped with chicken broth. It was delicious, but as you might be able to see (above, right), I could have used a little more broth and a little less noodle. But overall, a pretty good choice for airport food!

Next up on my soup tour: Trying out my own chef skills with these three recipes.

For a protein punch: Moroccan Lentil Soup from Happy Herbivore (124 calories, 1 g fat, 8 g protein)
The perfect sandwich dipper: Tomato Basil Soup from Midwest Living (37 calories, 0 g fat)
For a light take on creamy bowls: Fully Loaded Baked Potato Soup from Hungry Girl (130 calories, 1 g fat)

What foods scream “fall” to you?

26 Aug 2011
12 notes

Take a Grill Pill

Longtime readers may have seen this coming…First I shared some delicious grilled recipes for Memorial Day, then bemoaned the fact that I had no equipment to cook this way after enjoying a grilled meal at a restaurant that specialized in the method. So I decided to invest in a pan so I could treat my meat (and fruits, veggies, bread, etc.) to some grate cooking too! (Puns make me almost as happy as they make Anderson Cooper. :) )

I snapped up a cast iron pan that grills on one side and griddles on the other, since multitasking kitchen gear is a studio apartment dweller’s best friend.

To break in my new find, I grabbed some chicken breasts and veggie kebabs from Trader Joe’s. An extra red onion may have also found it’s way into the mix since I’m a fan…

First step: Add some spice to the veggies—I’ll share the exact mix in a few weeks on a guest post over at OrderUpOrg, so stay tuned for a link! Then I tossed them on the grill pan set over medium heat. I also preheated my oven on low so the kebabs I planned to eat immediately could stay toasty while the chicken cooked.

Once the veggies were either stored in the fridge for later meals or warming in the oven, it was chicken time! For “blackened chicken” as seen on many restaurant menus, I added plenty of spice. When the meat just around the edges of the uncooked side starts to turn the white color of cooked poultry, I grabbed my tongs to flip. (Note: If you’re following along, be sure to use a different utensil and plate for raw and cooked chicken!) The second side cooks a bit quicker than the first, so dinner was ready in no time. But you can be sure it is cooked through by slicing the center with a knife to see that the breast is cooked evenly, or check the temperature—it’s finished when the center is 165 degrees or higher.

I plated up a kabob, a red onion round and a chicken breast to enjoy the fruits of my new tool. It was restaurant-quality, if I do say so myself! The hard part is going to be deciding what to use the new equipment for next.

What is your most indispensable piece of kitchen equipment and what do you use it for?

16 Apr 2011
1 note

A Skinnier Slice

A couple weeks ago, I learned about Revd Up Pi, a fairly new pizza joint in NYC that promises that it is “leading the pizza revolution” as “the first healthy pizzeria in Manhattan.” With those strong claims, how could I not check it out?

After checking out the menu, I opted for a piece of Vim & Vigor Pi (eggplant, artichokes, mushroom, zucchini and red pepper) and a piece of Revd 3.14 Pi (part-skim mozzarella). Both are served on the restaurant’s signature crust, which contains seven grams of fiber per slice and is sugar-free.

The verdict? I’d give Revd Up a B. Points for menu creativity, though! (Mac and cheese or eggs and turkey bacon are among the other topping options.) The crust was my favorite part of the order—thin, yet substantial. The “lightened up” cheese was still a little greasy for my taste. (Although I admit, I don’t miss the topping on other pies and often prefer to go cheese-less. Weird? Maybe.) I would have loved more sauce. The veggie slice was actually just crust and toppings with no tomato. And the cheese slice was very light on the red stuff. But the veggies were tasty, especially with some red pepper flakes sprinkled on top.

While I wish that the sauce was heavier, I certainly am glad that the price tag wasn’t! With a buy-one-get-one coupon (snag yours here, while they’re available, if you’re interested!), my bill came to about five dollars. Depending on what you compare this to, say, NYC street pizza or a sit-down meal at a health restaurant, the regular price of a couple Revd Up slices is either surprisingly high or reasonable. I certainly am willing to invest in more nutritious food, but I don’t know if I’ll become a regular at Revd Up. I’d love to learn how to recreate the crust at home though so I could create a masterpiece like this!

—

Although it’s nice, you don’t need pizza parlors in your area that cater to health-minded folks to nosh on a guilt-free slice. Stay tuned for the next post, coming on Tuesday, to test your knowledge and learn more about the lightest slices available anywhere.

19 Mar 2011

New (Delicious) Italian Food Find!

In the past, I’ve glanced at the food section of Bed, Bath & Beyond while making my way toward the Windex or vacuum cleaners. But last weekend, I took a little extra time and popped into check out the offerings. Good move!

Most of Bed, Bath & Beyond’s grocery shelves are packed with organic options, many of which are pretty nutritious too (oatmeal, soups, brown rice). What caught my eye for my first BB&B kitchen purchase was the Organic Garlic and Basil Pasta Sauce by Rising Moon Organics.

The company offers a variety of sauce flavors, but as a garlic lover, I knew this one was destined for my kitchen. My premonition was confirmed when I spun around the jar and saw the stellar ingredients list and nutrition facts panel! The building blocks of this sauce certainly follow the “can you pronounce it?” rule of thumb :)

So far, I’ve used the sauce as a pizza sauce (yum) and as a pasta topper (double yum). The consistency seemed to work great for either use. While it’s not the cheapest jarred sauce on the market, it certainly is one of the “cleanest” and doesn’t pack the usual sodium or sugar punch that many tomato sauce-based products can.

One four-serving jar retails for $4.49 and can be purchased online if your local BB&B doesn’t stock it. Rising Moon also sells pizzas, macaroni and cheese and frozen pasta entrees. Now the only question is, which to try next?

Where is the most surprising place you’ve discovered healthful foods?

17 Jan 2011

Pasta Primavera Please! (Plus a Minor Kitchen Mishap)

As a New Yorker, I have a habit of talking myself into finding a healthy restaurant for dinner more often than I probably should. Considering there’s such a great variety of nutritious meals offered, the (somewhat) high prices at the grocery store and a lack of time, I haven’t been taking advantage of my kitchen as much as I could.

A new tool that I received from my mom and dad for Christmas, the handy mandolin, provided some nice inspiration to get cooking. So I set to searching around online for some recipe ideas, and stumbled upon Cooking and the City’s great blog. She created a delicious and healthful looking pasta dish, which I riffed off of for this delicious dinner!

Step One: Spray pan with Pam, add 1/2 of one small sliced onion and three sliced garlic cloves. Cook over medium heat until onions and garlic starts to become translucent.

Step Two: Mix in one sliced carrot, two chopped Roma tomatoes (or your tomato variety of choice), 1/2 sliced zucchini and 1/2 sliced Chinese eggplant. Continue cooking for about five more minutes and stir regularly to ensure even heating.

Step Three: Pour in 1/3 cup chicken broth to bring ingredients together and form a sauce. Simmer this down until it reaches your desired consistency.

While the sauce is finishing up, toss your favorite pasta (I used Fiber Gourmet) into boiling water and cook until tender.

Step 4: Strain pasta and add it to simmering sauce. Toss to coat pasta in veggies and cooked down broth. Grab a fork and dig in! This dish is perfect for someone who feels jipped by tiny portions of food—the veggies bulk up the serving size of the dish and make for a large bowl of antioxidant-packed goodness.

I meant to grab some herbs while at the grocery store for ingredients, but it slipped my mind. To add a little extra flavor, I sprinkled on a bit of NutraSalt Seasoned Salt (which is basically sea salt, paprika, dried garlic and dried onion. It added a nice kick!

Now one thing I forgot to mention was a semi-traumatic experience brought on by all of this kitchen work. Let’s just leave it at this…1) The mandolin blade is really sharp, 2) it comes with a hand protector for a reason and 3) no matter how many times you tell others that you won’t cut yourself, if still can happen (see exhibit a, below. Sorry for the poor lighting)!

Anyway, some time later, I’m healing nicely and can surely say that I will never make the same mistake again! Big thanks to my whip smart doc sister Amy, who talked me through how to stop the bleeding over the phone :)

What’s your worst kitchen mishap?

26 Jul 2010

THE Versatile Veggie Dish You Need to Try this Summer!

Now that I am a true New Yorker, I have set a goal for myself to indulge in the best the city has to offer. One awesome perk? The Union Square Greenmarket, allegedly the “largest and most diverse outdoor urban farmers market network” in America. Despite being in the middle of the “concrete jungle,” there are rows upon rows of vendors selling fresh produce, farm-raised meats and hearty baked goods.

Besides piles of veggies, there are plenty of people too!

Have you ever noticed how photogenic squash can be?

I’ve extolled the virtues of the farmers market and the Greenmarket briefly before, but I have yet to fully take advantage of the wonderful offerings! So this weekend, I came with plenty of small bills and a reusable bag, excited to load up on plenty of goodies. I also brought along a piece of wisdom I received from the August issue of SELF: Don’t prepare a list for the farmers market, just arrive and grab what looks the best and what sellers recommend (grower knows best!).

My original idea, after filling a bag with fresh, colorful produce, was to use my purchases in a roasted vegetable pasta dish, like the one I enjoyed at my graduation dinner.

The loot all cleaned and camera (or is it oven?) ready! Clockwise from bottom: garlic, baby eggplants, mini yellow summer squash, carrots (red, yellow, orange), cherry tomatoes and onions.

Well, once disassembled, I realized that I may need to make about three boxes of pasta to compete with this load of veggies! And since I was dining solo, I improvised. The new plan: make a roasted veggie recipe as the main dish for dinner, and supplement with half a whole wheat pita and a cup of sweet fruit. Good call! You could also serve with a grilled chicken breast, over whole wheat rice or quinoa (or stick with the original idea and mix with whole wheat pasta).

I chopped all ingredients “rustically” and placed them on a foil-lined pan sprayed with PAM. With items so farm fresh and seasonal, all you need is a sprinkle of sea salt and black pepper. Let the flavor shine through!

Then, I placed the trays in the oven at 450* for about 40 minutes, tossing halfway with tongs so that both sides are lightly browned. (FYI: The veggies will shrink quite a bit during cooking, and the tomatoes will burst and release their juices).

The final product, with enough leftover for three more meals! It was as tasty as it was colorful.

Farmers market finds are perfect for saving cash and inspiring your family (and yourself!) to try unique, flavorful, just-picked fruits and vegetables. Have you visited your local market this summer? You may be able to find one here.

What is your favorite seasonal summer food? How do you use it?

*This post is dedicated to my Grandpa, who is now walking around in Heaven enjoying plenty of delicious meals like this! :)

30 May 2010

A Serving of Culinary Chatter

Today’s good for you eats post is a little different from the norm, but it’s still food-related so I figured it fit the theme. Hope that’s OK with you! :)

After seeing reviews of “Spoon Fed: How Eight Cooks Saved My Life,” across the Internet and in various magazines, I mentioned my interest in reading it to my Twitter friends. I suggested a potential Twitter book club for those who were interested, and my new friend JessaLynne and I took off on our reading adventure. It sounds like Eating Bender Jenn may be reading and discussing with us as well! I finished the book yesterday (it’s a quick read), but I’d love to invite you to join us all as we discuss.

(Image from KimSeverson.com)

As a quick overview, this foodie memoir explains many life experiences of Kim Severson, current food writer for The New York Times. Readers follow Kim through her struggles with alcoholism (and subsequent battle for mental health) and also join her on several meetings with the world’s greatest female chefs. We meet the likes of Alice Waters, a local food queen, and learn more about Rachael Ray before she became the media juggernaut she is today. All of these stories intertwine to tell a tale about a woman’s life and what she learns about herself and the world around her in the kitchen. Readers also learn a bit about the current restaurant landscape and food system, and how that affects our well-being.

I, for one, would love to learn more about you and hear your thoughts about this book. Please comment on this post it you’d like to participate! Perhaps we can find a different venue that allows all to take part if we have interest from non-Tweeters ;) So what do you think? Are you in?

On a related note, I’d like to leave you with a fun recipe from my girl Rach (you know, we’re like buddies—well not quite yet—but I do see her quite a bit online, on TV and read about her in the book)! Anyways, Ms. Ray is great at writing simple recipes and since every chapter of “Spoon Fed” ends with a recipe, why not have this post end with one? I haven’t tried this particular recipe out yet, but posting it here means that it’s super easy to find and I’ll put it on my to-do list. Perhaps you could give it a go and let me know what you think?

Cheeseless Quesadillas (from Rachael Ray’s wonderful Yum-O organization, modified for a smaller crowd and with ingredients I’d likely have on hand)

(Image from Rachael Ray Show)

4 La Tortilla Factory large whole wheat tortillas (or other high fiber whole wheat wrap)
1/2 cup hummus from the grocery store
1 tomato, seeded and chopped
1 1/2 roasted red peppers, seeded and chopped
1/2 jalapeno pepper, seeded and chopped into small pieces
3/4 cup spinach, romaine or green leaf lettuce, chopped
Juice from 1/2 of a lime
Salt and freshly ground pepper to taste

Put tortillas in a dry pan to warm/char. Spread hummus on two of the tortillas. Evenly distribute the veggies on top of the hummus and top with lime juice, salt and pepper. Place the other two tortillas on top of the hummus-ified two and cut each round into four, six or eight pieces. Chow down!

18 Apr 2010

Season’s Best

No, we’re not celebrating the holidays in April…The spring, and even summer-like, weather has me ready to explore the best offerings at farmers markets and other local produce vendors! Many environmentalists tout the values of shopping local and opting for seasonal fruits and vegetables. But what does that mean?

I’ve dug around on the Internet to find the greatest seasonal produce resources for you. And I would love for you to share your tips or favorite online resources in the comments!

Spring farmers market finds! (For planting/admiring, probably not eating). :)

To kick this discussion off, this grower’s association site lists some of the benefits of buying local. And if you’d like to find some growers near you, check out this handy site from Local Harvest! You’ll find tips for starting your own garden, how to join a CSA (and the definition of a CSA) and blogs from the farmers detailing smaller-scale farm life.

Local produce in NYC :)

Different parts of the country have different fruits and vegetables in season over the course of the year. A simple concept, but this can easily slip my mind when I see exotic fruits in the grocery store all year long. Epicurious has a fantastic “Seasonal Ingredient Map” that allows users to learn what crops are most available each month in each state. For example, April in Iowa brings asian greens, kohlrabi, lettuce and spinach.

Not only is this a great tool for knowing which items will be most affordable and tasty at the store, but it also may assist those who are looking to start a garden. Plus, the map has pictures (for those exotic finds you may not recognize on the shelf) and links to recipes featuring the peak season picks. Try it out for your state!

As much as I love the occasional cup of berries in winter, I know that they, and other warmer-weather fruits and vegetables, taste much better in-season. But variety is key to getting the vitamins and nutrients your body needs from produce (and other foods). What to do? Try frozen! The chilled foods are picked at peak ripeness and frozen so that they will stay at their tastiest until they come out of your freezer.

Here are a couple tips from the most recent Women’s Health magazine about fresh vs. frozen:

Opt for fresh when texture is important: in salads, when eating raw fruits and vegetables or when using as a component of a lightly cooked dish (pasta sauce, quick-cooking soup, etc.)
Frozen works well for vegetables when they play a small role in a dish (a component of a dip or mash) or as part of a casserole or lasagna. Frozen fruits, such as berries, work great in smoothies or after being cooked, for example, in muffins or cobblers.

I’ve been really enjoying fresh strawberries lately—and at a discount! Watermelon should be wonderful soon too. What fruits and vegetables have you been digging? And do you have any insights you can share about buying seasonally or locally?

4 Apr 2010

Pack it Up

My sisters and I all had our contributions for our Easter dinner this year…making my Mom very excited that all she had to prepare was dessert! For my two dishes, I went with a fresh and colorful theme. Very spring-like!

The new experiment I tried out came courtesy of the new “Hungry Girl 1-2-3: The Easiest, Most Delicious and Guilt Free Recipes on the Planet” cookbook.

What makes this book slightly different than HG’s (AKA Lisa Lillien) previous two cookbooks, among other things, is its inclusion of more recipes made with whole, natural foods. One immediately caught my eye: The Rat(atouille) Pack!

You’ll have to grab a copy of the book to get the complete recipe, but I’ll give you a sneak peek of my stab at the foil packed fun.

First, we (well, my Mom helped with the prep work too, besides the pie) chopped the vegetables and herbs into chunks and dumped them into a large bowl.

Next, add a couple tomato-based items and seasonings to spice things up a bit!

Mix ingredients well so that all of the vegetables are coated in tomato mixture. Pull out a large piece of foil and dumb the veggie mixture right in the middle.

Wrap the contents burrito-style so that the juices and steam will be held inside while cooking.

Pop the packet on a baking sheet (just in case the foil package isn’t foolproof) and bake for about 30 minutes in the oven. Open up for a savory and extremely tasty vegetable dish. The packets really hold in the flavor!

My other contribution cam from the produce section as well—a springy fruit salad. Yum!

I packed my plate with good portions of both, as well as a bit of ciabatta, and enjoyed a fiber-filled, wholesome meal. In the future, I’d like to try adding beans (such as chickpeas or black beans) or lean meat (such as grilled chicken or turkey) to the ratatouille for a protein punch!

When you have a dinner party or family holiday meal, do you have a go-to dish? If so, what is it?