Mayo-Free Coleslaw

By Elaine Gordon | Published: June 11, 2012

This healthy side dish is a great alternative to salad. Cabbage is an inexpensive veggie and full of fiber, vitamin C & K and other important antioxidants. Rather than the typical mayo-based dressing, this recipe uses a light dressing loaded with herbs. Adding the nectar, granny smith apple, pistachios and avocado takes coleslaw from basic to extraordinary (and mildly sweet).

Serves 6

Slaw Ingredients

  • 4 cups cabbage, shredded into slaw
  • 1 red bell pepper, diced
  • 1 yellow or orange bell pepper, diced
  • ½ English cucumber, skinned & diced
  • ¼ cup pistachios, roughly chopped
  • ½ granny smith apple, diced
  • 1 shallot, diced
  • 2 spring onions, diced
  • 1 nectar, diced
  • ½ avocado, diced

Dressing

  • 2 tbsp apple cider vinegar
  • 2 tbsp extra virgin olive oil
  • 2 tbsp canola
  • 1 tbsp dijon mustard
  • 1 tsp agave nectar light
  • 1 garlic clove
  • 1 lemon, zested and juiced
  • 1 lime, zested and juiced
  • 1 cup fresh parsley
  • 1 cup fresh cilantro

Preparation

  1. Combine all slaw ingredients in large mixing bowl
  2. Put all dressing ingredients in mini food processor and pulse until incorporated
  3. Pour dressing on slaw and mix
  4. Chill well before serving

Pair with a flavorful entree or enjoy by itself.

Health Benefits

Cabbage is an excellent source of vitamin C (1 serving which is ½ cup has 30% DV of vitamin C). The American Dietetic Association (ADA), reminds us that cabbage is touted for its potential cancer-fighting properties, along with other vegetables in the cruciferous family.

According to the Centers for Disease Control and Prevention, you should avoid slicing or shredding cabbage in advance. This will cause it to lose some of its vitamin C content. The ADA recommends that once cut, cover the cabbage with plastic wrap to slow the loss of vitamins.

Posted in dairy-free, gluten-free, lunch, raw, salad, side, side dish, vegan, vegetable, vegetarian | Leave a comment

Bobby Flay’s Spanish Spice Rubbed Chicken Breasts with Parsley-Mint Sauce

By Elaine Gordon | Published: June 11, 2012

I recently met the world famous Bobby Flay in Baltimore City! He was in town checking up on his new restaurant, Bobby’s Burgers Palace, in Arundel Mills’ Maryland Casino Live. I spotted him at the Four Seasons Hotel in Harbor East at a new hot Japanese Restaurant, Pabu.

As a huge Food Network fan I introduced myself and was impressed at how friendly and kind the food legend was to me as I babbled about how much I enjoyed his Sixteen Spiced Chicken dish at MESA grill while on vacation almost 3 years ago (I still remember it as the best chicken I have ever had).

This amazing celebrity run-in reminded me of how truly delicious chicken can be if prepared with the right spices and flavors. So, in honor of my recent Bobby Flay run-in, I cooked another fantastically flavorful chicken dish that was recently aired on the Food Network (All-Star Grillfest: South Beach [originally filmed in 2007]). In this segment, Bobby Flay shares his “Spanish Spice Rubbed Chicken Breast with Parsley-Mint Sauce” (full recipe).

The chicken rub is so much fun and every bite is full of smoky, spicy, earthy flavor. He brilliantly pairs the chicken with a spicy and “herbaceous” pesto-like sauce. It takes chicken from bland to BAM!

Several tips from Bobby:

  1. Add salt and pepper to the chicken before the oil and the spice rub
  2. Always oil the chicken and not the grill
  3. Don’t overpower the chicken: put the spice rub on one-side only
  4. Brush oil on chicken after you flip (the non-rub side)
  5. Drizzle the parsley-mint sauce rustically on top of the chicken

I serve with my light and sweet mayo-free coleslaw salad. This cold and refreshing salad offsets the heat and spice from Bobby’s chicken.

Shown here with the chicken on a salad using the Parsley-Mint Sauce as the salad dressing (I left out the jalepeno and found it more enjoyable).

Posted in dairy-free, entree, gluten-free | Tagged | Leave a comment

Cold Mint Pea Soup

By Elaine Gordon | Published: June 10, 2012

This recipe is inspired by a past colleague of mine who keeps a health blog with fitness tips and nutritious recipes.  Her version of the recipe can be found here.  Thanks, Monica!
This cold soup is super easy and quick to make (definitely under 5 minutes).
I slightly modified it by adding spinach to the blender and pistachios as garnish for a bit of crunch.  The classic mint/pea combo is beyond refreshing on a hot summer day.  It makes for a quick and healthy snack or even can be served as a side during lunch. 
Serves 2
Ingredients
  • 1.5 cups frozen peas
  • 1 cup fresh spinach
  • Small handful of fresh mint
  • ½ cup water
  • 1 tsp olive oil
  • 1 garlic clove, pressed
  • pinch of sea salt
  • fresh black pepper to taste
  • 1/8 cup lightly salted pistachios, roughly chopped

Preparation
  1. Add all ingredients (except the pistachios) to blender and puree
  2. Serve immediately and garnish with pistachios and fresh mint leaves

Health Benefits
This recipe gets bonus healthy points for mixing peas (an excellent source of vitamins A and C) with raw spinach.  As I mentioned in my last post, when you combine vitamin C with raw spinach your body is able to absorb its iron and calcium.
Plus, according to the Centers for Disease Control and Prevention, peas are a good low calorie source of protein.  1 serving of this recipe contains more protein than a whole egg or a tablespoon of peanut butter.  And, unlike eggs, 1 serving of peas has less than one gram of fat and no cholesterol.

Posted in gluten-free, raw, soup, vegan | Leave a comment

Watermelon-Lime Berry Fusion

By Elaine Gordon | Published: May 28, 2012

After a Memorial Day BBQ party you are typically left with watermelon and possibly a hangover.  The inspiration for this smoothie came from that very situation.  I wanted to create an incredibly thirst-quenching “cooler” to enjoy on a hot and humid day.  Watermelon is 92% water and 8% sugar, plus it has electrolytes to help with your hangover. 
This incredibly refreshing beverage will perk you right up with invigorating lime, hydrating melon and sweet strawberries and raspberries.
Ingredients
  • 2 cups fresh seedless watermelon
  • 1 cup frozen strawberries
  • ½ cup frozen raspberries
  • 1 lime
  • ½ cup crushed ice


Preparation
  1. Place watermelon, strawberries and raspberries in blender
  2. Zest lime and set aside for garnish
  3. Squeeze lime juice into blender
  4. Add ice and blend until fully incorporated
  5. Serve immediately and garnish with lime zest and extra raspberries


Health Benefits
The star of this recipe is clearly the watermelon which is technically a vegetable and part of the cucumber and squash family.  Who knew!?  This vegetable in disguise also contains high concentrations of lycopene which is a powerful antioxidant that may reduce your risk of cancer and other diseases.  Enjoy the taste, immediate uplifting perks and the long-term health benefits of this easy to make watermelon recipe.

Posted in beverage, breakfast, gluten-free, juice, smoothie, vegan | Leave a comment

Southwest Jicama Slaw

By Elaine Gordon | Published: May 18, 2012

Just coming back from the Southwest has inspired me to experiment with new flavors and ingredients.  This fresh and healthy jicama salad is perfect as a fun side for a BBQ.

Ingredients
  • 1 large jicama, peeled and sliced thinly into short strips
  • 1 can black beans, rinsed
  • 1 cup fresh cilantro, roughly chopped
  • ½ cup red poblano pepper
  • ½ purple onion, diced
  • 1 champagne mango, peeled and diced
  • 1 green poblano chili
  • 1 lime, squeezed
  • 3 tbsp extra virgin olive oil
  • 3 tsp cumin powder
  • onion powder and black pepper to taste
  • other ingredient options: shredded carrots, granny smith apples, scallions

Preparation
  1. Combine all ingredients in large bowl and toss
  2. Let chill in fridge for 1-2 hours and serve

Jicama is a vegetable and is like a cross between a potato and an apple or pear in terms of texture and taste.  It has almost no flavor and is crunchy.  I found jicama at Whole Foods (had to ask twice – not easy to find) but is available year-round.  It looks similar to a turnip with tan skin.  It is very low in calories and high in Vitamin C.

Storage: You can store jicama for up to 2 weeks in a plastic bag in your fridge.

Posted in side, vegan | Leave a comment

Almond Butter and Berry Smoothie

By Elaine Gordon | Published: May 17, 2012

This morning I woke up craving a refreshing and filling smoothie.  But, oh no!  Out of protein powder… What is a healthy foodie to do?!

My protein powder is what gives my smoothies their thick texture so I had to think quick for a substitution… So, I’m thinking thick and then it comes to me: almond butter and oats!
The result was something entirely natural and much more delicious!  I may be obsessed with this new creation (even though I will warn you that it sounds… different).  Here we go…
  • 1 cup almond milk, unsweetened
  • 1 cup ice
  • 1 cup mixed frozen berries, unsweetened
  • 2 tbsp almond butter, unsalted
  • ¼ cup old fashion oats (helps with thickness) 
Puree ingredients in blender and serve immediately.
Made with only raspberries

Health Benefits
This all-natural recipe features fruit, whole grains and almonds.  We know almonds are “nuterrific” because they are high in fiber, the antioxidant Vitamin E and heart-healthy monounsaturated fat that won’t raise your cholesterol.
This breakfast is incredibly filling and full of natural energy – Now all you have to do is “bring it”!
Posted in breakfast, smoothie, vegan | Leave a comment

Salmon Stuffed Mushrooms

By Elaine Gordon | Published: May 16, 2012

This elegant and light appetizer is perfect for a quick snack or for entertaining.  Most stuffed mushroom recipes contain cheese and/or mayo – this recipe keeps it creamy with hummus and flavorful with dill and garlic.

The health factor of this tiny bite is huge… salmon is a great source of omega 3 fatty acids and contains important vitamins (A, C, D, E) and minerals such as zinc, calcium, selenium and iron; hummus is a healthy form of lean protein; and low-calorie mushrooms are full of B vitamins, selenium, potassium and vitamin D. 
Ingredients
  • 10 large organic white button mushrooms, rinsed in cold water and patted dry
  • 1 can wild Alaskan salmon in water
  • 1/3 C garlic hummus (homemade or store bought)
  • 1 tbsp Dijon mustard
  • 2 tsp dill (fresh or dried)
  • 1 tsp garlic powder
  • ½ tsp black pepper
  • Optional garnish ingredients: fresh dill, fresh basil, avocado, roasted shallot ring 
Preparation
  1. Preheat oven to 350 degrees
  2. Open canned salmon and drain thoroughly
  3. In a mixing bowl, add mustard, dill and pepper to the salmon and set aside
  4. Lightly spray a baking sheet with extra virgin olive oil
  5. Remove the entire stem of each mushroom, leaving a small pocket in the underbelly of each mushroom
  6. Fill the empty space with hummus and top with the salmon mixture
  7. Place in oven for 10 minutes
  8. Let cool for 5 minutes and garnish with dill, basil, a single roasted shallot ring or even avocado!
Did you know?
  • Mushrooms are technically a fungus, not a vegetable (no roots, leaves or seeds) and contain 90% water!
  • It is best to store extra mushrooms in a paper bag in the fridge and they can be stored for up to one week.

Posted in appetizer | Leave a comment

Yummy Batter Cookies

By Elaine Gordon | Published: May 16, 2012

I named these after the fact that I couldn’t stop eating the batter.  But don’t let the name fool you, the actual cookie post-baking is incredible.  These are by far my favorite gluten-free, vegan cookies yet!  And for those who know me, I make cookies almost every other night and love to experiment with different flours, measurements and different ingredients to keep things interesting.

My husband (who has become my default taste tester) agrees the texture is like a “real” cookie and it has the perfect balance of sweetness (thanks to my new obsession, agave nectar, instead of my go-to stevia which can sometimes be a little too sweet or have a slightly bitter aftertaste).
This recipe makes 12 cookies (unless you eat the batter which is irresistibly yummy).
Dry Ingredients
  • ½ cup quick cooking oats (gluten free)
  • ¼ cup teff flour
  • ¼ cup raw walnut baking pieces
  • ¼ cup dark chocolate mini chips
  • 1 tbsp arrowroot powder
  • ½ tsp nutmeg or cinnamon

Wet Ingredients
  • ¼ cup raw almond butter
  • ¼ cup almond milk
  • 1 tbsp unsweetened apple sauce
  • 1 tbsp agave nectar (light)

Preparation
  1. Combine all dry ingredients in a bowl and stir
  2. Add wet ingredients and mix
  3. Stop to taste the amazing batter (and you can because it is egg-free)
  4. Bake for 12 minutes at 350 degrees
  5. Let cool on wire rack for 10 minutes before enjoying
  6. Serve with extra cold almond milk for a perfect late night snack!

All About Agave
This recipe uses agave nectar, a vegan natural sweetener that is similar to honey (but better).  Agave nectar comes from the agave plant which is also the starting material for the production of tequila.
Agave syrup has a low glycemic index.  So, it offers a balanced sweetness without the typical “sugar rush” and unhealthy blood sugar spike caused by refined sugars.  You should still use it moderately.  One tablespoon contains 60 calories and 16 grams of sugar.
Posted in dessert, gluten-free, vegan | 1 Response

Mango Sorbet

By Elaine Gordon | Published: May 14, 2012
Shown with berry garnish

This refreshing and extremely healthy homemade sorbet dessert is perfect to end any meal and just so happens to have a difficulty factor of … zero.


Servings: 2

Ingredients
  • 2 cup frozen mango, unsweetened
  • ½ cup vanilla unsweetened almond milk
Preparation
  1. Allow frozen mango to thaw out for 5-10 minutes
  2. Place mango and milk in mini food processor and pulse for 30 seconds
  3. Scoop mixture into individual bowls
  4. Place in freezer for 10 minutes
  5. Top it off with berries and enjoy!
Health Benefits
Mango sorbet shown without the berry garnish
I love sorbet but the store bought kind often contains added sugar and other unnecessary ingredients.  This two-ingredient version contains only the good stuff ;)
Fruit is an excellent way to satisfy your sweet tooth while packing in nutrients (mangos contain vitamin A and C).
Make it your own…
You could use these measurement guidelines and preparation steps to make your favorite flavor of sorbet – just substitute the frozen mango for another frozen fruit.
Posted in dessert, vegan | 2 Responses

A Complete Breakfast Solution

By Elaine Gordon | Published: May 10, 2012
Shown without wild blueberries

Part of finding your way to a healthier you starts with breakfast.

Why is breakfast important?  It kick-starts your metabolism for the day and helps give your body the energy it needs to think faster and more clearly while preventing overeating later in the day by keeping you satisfied.  I cannot emphasize enough the importance of a healthy breakfast.  It sets the tone for your entire day.

Here is a complete breakfast solution to get you started.  I call it “Loaded Oatmeal” – this 4 ingredient breakfast fix boasts a complete meal (protein, whole grains and fruit).  It is not only a nutrition powerhouse, but tastes so good you might mistake it for dessert!  At 7:30am – it is my favorite way to start the day.

Loaded Oatmeal 
Ingredients

  1. 1 cup milk or milk alternative (such as unsweetened almond milk)
  2. ½ cup old-fashioned oats
  3. 1 tbsp natural unsalted peanut butter (or any nut butter – almond, cashew)
  4. ½ cup frozen wild blueberries
  5. Fresh berries for garnish
Add Stevia sweetener and cinnamon to taste.
Serving suggestion: garnish with fresh berries
Bonus points is you sprinkle on some ground flax seed and/or chopped walnuts for some added Omega-3 benefits!  Flax seed also provides you with lignans – a cancer-fighter.

Preparation


  1. Bring milk to boil
  2. Add remaining ingredients and reduce heat.  Cook gently for 3-5 minutes, until mixture becomes uniform and thick
  3. Ladle into bowl and sprinkle with berries (and bonus ingredients if desired).  Serve immediately.
Shown with wild blueberries

Health Benefits

  • Adding berries to your breakfast is a great way to make things more exciting.  Plus, berries are packed with vitamins, minerals, fiber and antioxidants.  Antioxidants are powerful disease fighters that protect cells from free radicals that may cause diseases like cancer.
  • Fiber: This dish is loaded with fiber which is great for healthy digestion, a healthy heart and of course helps keep you fuller, longer.  Fiber is great for weight management.
  • This dish really has it all: fiber, healthy protein, whole grain oats and delicious fruit – all in one bowl!
This deliciously healthy dish certainly gives me something to get out of bed for in the morning.  And, it is hearty enough to hold me over until my mid-morning snack.
Posted in breakfast, dairy-free, vegan, vegetarian | Leave a comment

Nutty Blueberry Cinnamon Muffins

By Elaine Gordon | Published: May 9, 2012
Who doesn’t love a good breakfast muffin?  It is a great on-the go option because it is so portable.  And, depending on the recipe, it can offer some excellent nutrition benefits all in one tiny package. 
This recipe packs loads of nutritional goods including a variety of whole grains, fiber, protein, heart healthy fat and a good amount of fruit.  It is egg-free, dairy-free and naturally sweetened without the use of added sugar.  So what exactly is it made of?
Dry Ingredients
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 2 cups of dry ingredients 

                ½ cup whole-wheat flour
                ½ cup whole oats
                ½ cup oat bran
                ½ cup almond flour

  • ½ cup walnuts
  • 2 tbsp flax seed
  • Sprinkle of Stevia extract
  • 2 tbsp ground cinnamon
Wet Ingredients
  • ½ cup unsweetened apple sauce
  • 1½ cup unsweetened vanilla almond milk
  • 1 tsp vanilla extract
  • 1 cup frozen wild blueberries
  • 1 cup fresh blueberries

Directions
  1. Preheat oven to 400 degrees
  2. Mix dry ingredients in medium sized bowl
  3. Stir in wet ingredients
  4. Add spoonfuls of the mixture to sprayed muffin pan
  5. Bake 20-22 minutes

Makes about 18 small muffins
Serving suggestions: Serve warm and spread your favorite nut butter on top.
Health Benefits
  • By substituting apple sauce for oil and butter you lower the saturated fat content while keeping the muffins moist and naturally sweet.
  • Using whole-wheat flour adds fiber to the muffins, which will help to fill you up more.  This muffin can go the distance and help you make it to your lunch break.

Beyond Eggs
Did you know you can substitute other ingredients for eggs?  Eggs contain cholesterol, are a common food allergen and create a problem for vegans.  If you are trying to stay away from eggs use this handy substitution:
1 egg = 1 tbsp ground flax seed, simmered in 3 tbsp water
Posted in breakfast | Leave a comment

Avocado Basil Brown Rice

By Elaine Gordon | Published: May 9, 2012
This creamy and flavorful side dish can be easily transformed into a main dish by adding your favorite protein.

Ingredients

Shown with Black Beans
1.5 cups of brown rice (I use Trader Joe’s Frozen Brown Rice – Microwaves in 3 minutes)
Blend this in a mini food processor:
  • 1 avocado
  • 1 cup fresh basil leaves
  • 3 tbsp extra virgin olive oil
  • 1/4 cup water
  • 1-2 cloves or garlic (or garlic powder)
  • Pepper to taste
  • Lemon juice (optional)
Once the rice is cooked and the sauce is blended combine them and mix immediately with whatever protein you want on top.  Garnish with basil.

Pairing Suggestions
Shown with Shrimp
and Chicken Sausage
What is great about this is you can mix in anything with this dish – tofu, beans, chicken, shrimp, fish… whatever.  It really does pair well with anything.

Health Benefits of Avocados
As if you need more reasons to consume this delicious fruit…

Avocados are an excellent source of heart healthy, monounsaturated fat.  They are high in dietary fiber, vitamin B6, vitamin C, vitamin E, potassium, magnesium, and folate. Avocados even contain 60% more potassium per ounce than bananas!

Why Brown Rice?
Brown rice is considered a whole grain, which means it contains the entire grain kernel (the bran, germ, and endosperm).  Whole grains are loaded with nutrients and reduce your risk of heart disease.  Brown rice has 4 times more fiber than white rice and because of this can help with weight management by providing a feeling of fullness with fewer calories.
Posted in entree, side dish | 4 Responses

Tex Mex Quinoa

By Elaine Gordon | Published: May 3, 2012

I’m always looking for new ways to prepare quinoa.  This southwest twist takes quinoa from basic to flavorfully fun and colorful.  The addition of the black beans is great for added protein and fiber.  Top with an avocado and extra lime juice just before serving for an extra wow factor.
Ingredients
  • ½ cups dry quinoa
  • 2 cups water
  • 1 can black beans, rinsed, drained and dried
  • 1 jalapeño pepper, seeded and minced
  • ½ small red onion, diced
  • 1 champagne mango, not too ripe, peeled, pitted, and cut into 1/8-inch dice
  • 2 tablespoons extra-virgin olive oil
  • ¾ teaspoon fine sea salt
  • 1 lime, juiced
  • 10 sprigs fresh cilantro, leaves gently torn (discard stems)
  • Optional: Add chunks of avocado right before serving and squeeze extra lime juice on top. Sprinkle with more cilantro in center for a picture perfect dish.

Preparation
  1. Cook quinoa in water until fully absorbed (approx. 20 minutes)
  2. Add ingredients in the order they appear above and stir to combine
  3. Serve warm or at room temperature

This recipe is adapted from my good friend Amy Kardon.  Original recipe can be found here: http://celiacdisease.about.com/od/glutenfreerecipes/r/ThaiQuinoa.htm
Thanks, Amy!

Posted in entree, gluten-free, lunch, quinoa, side dish, vegan | Leave a comment

Warm Honeycrisp Apple Dessert

By Elaine Gordon | Published: May 3, 2012
This cozy dessert is as delicious as warm apple pie.  America could benefit from this naturally-sweetened and vegan twist on their classic dish. 
Americans love their apples… we eat about 120 apples apiece each year.  Like all fruits, they contain natural antioxidants to give your body a strong defense against disease. This recipe sneaks in some whole grains for fiber to boost the nutrition even further. 
Serves: 3
Ingredients
  • 2 large honeycrisp apples, cored, peeled and thinly sliced
  • ¼ cup crushed walnuts, raw
  • 3 tbsp dried cranberries
  • 3 tbsp rolled oats
  • 1 tbsp unsulphered molasses (a natural sweetener high in iron, calcium and potassium)
  • 1 tbsp unsweetened vanilla almond milk
  • 1 tsp agave syrup (a natural sweetener)
  • 1 tsp vanilla extract
  • ½ tsp cinnamon
  • Stevia to taste (optional)
  • Sprinkle of ginger
Preparation
  1. Preheat oven to 375
  2. Combine all ingredients in mixing bowl and let sit for about 5 minutes
  3. Spray glass baking dish with canola oil and add ingredients
  4. Bake for 25 minutes
  5. Serve immediately
  6. Recommended: serve with vanilla ice cream or dairy-free substitute
Video: Slicing the apples…

Thanks to my amazing mom for inventing and cooking this dish with me :)
Posted in dessert, vegan | 1 Response

Crunchy Chicken Salad

By Elaine Gordon | Published: May 2, 2012

Chicken salad can often times be heavy and drenched in mayonnaise.  Not to mention it is typically full of salt.  This recipe is a lighter and healthier version with added crunch from veggies like celery, radishes and red onion.  Your heart will thank you for leaving out the salt and eggs.

Ingredients

  • 2 cans of chicken in water (white meat, 98% fat free)
  • 2 tbsp Vegenaise ® Grapeseed Oil
  • ½ tbsp onion powder
  • 4 tbsp chives, cut into small pieces
  • 3 stalks of celery, chopped
  • 6 radishes, sliced
  • ½ cup red onion or shallot, chopped
  • 1 tsp black pepper
Preparation
  1. Drain water from canned chicken, remove chicken from can and pat dry with a paper towel
  2. Place chicken in a bowl and add remaining ingredients
  3. Mix together with a fork until ingredients are incorporated evenly throughout the salad
  4. Serve chilled with whole wheat pita or whole wheat crackers

Keeping it healthy…
  • The chicken in this recipe is in water rather than oil and is white meat (98% fat free) which provides lean protein
  • Rather than seasoning with salt, this recipe uses onion powder, pepper and fresh veggies to bring out the natural flavor of the main ingredient
  • Vegenaise ® Grapeseed Oil is egg-free and is a great substitute for mayonnaise to help avoid cholesterol.  Plus, the grape seed extract contains antioxidants to help fight free radicals

Special thanks to my dad for the inspiration for this recipe.
Posted in lunch | Leave a comment

Drunken Shrimp

By Elaine Gordon | Published: May 2, 2012

This is a fun and impressive recipe for a dinner party or for a fancy dinner night.  The vermouth adds a distinctive herbal flavor and the wine adds an aromatic yet sweet taste that makes this dish extra special without making you extra tipsy.

Ingredients
  • 1 lb / 25 jumbo shrimp (fresh or frozen)
  • 2 portabella mushrooms, sliced
  • 5 tbsp dry vermouth
  • 4 tbsp sauvignon blanc
  • ½ fresh lemon
  • 3 tbsp extra virgin olive oil
  • 2 shallots, minced
  • 2 green onions, diced
  • 2 cloves fresh garlic, pressed
  • 2 tbsp pine nuts
  • 3 cups fresh spinach
  • 1 tsp fresh ground black pepper
  • 1 tbsp onion powder
  • 1 avocado for garnish
  • 1 lb of whole wheat pasta
  • Optional extra items to add to your drunken shrimp sauté: grape tomatoes, red peppers, black olives

Preparation

  1. Heat large sauté pan to medium heat and sauté shallot and green onion in olive oil until translucent (approximately 5 minutes)
  2. In separate pot, bring water to boil for pasta
  3. Add portabella mushrooms to sauté pan and then drench with wine, vermouth and fresh lemon juice
  4. Add pasta to boiling water in pot
  5. Add pine nuts, shrimp and spinach to sauté pan and season with fresh pepper, onion powder and pressed garlic
  6. Once pasta is cooked, strain before adding pasta to sauté pan
  7. Before serving, you may want to add an extra tbsp of the vermouth and wine to make the flavor extra bold
  8. When serving dish, add spoonfuls of sauce from sauté and garnish with small chunks of avocado
special thanks to my dad who taught me how to cook with vermouth
Posted in entree, seafood | 1 Response

Southwest Quinoa Burger

By Elaine Gordon | Published: April 24, 2012
My husband found this recipe in Men’s Health magazine and we tried cooking it together.  It was very easy to make and turned out way better than we expected.  It did actually look and taste very similar to a real burger.   And, the southwest flavoring made for exceptional taste.  You can consider it husband approved (a very manly vegan burger for the carnivore in your life).
This burger is high in fiber and protein without any saturated fat like beef burgers.  Quinoa is one of the main ingredients so you know you are getting a complete protein, fiber and important nutrients.  Plus, it is a great way to incorporate antioxidant-rich, heart-healthy black beans into your diet.
Ingredients
  • 2/3 cup quinoa dry (Men’s Health magazine suggests using black quinoa so your patty will look more like beef)
  • 2/3 cup oats (you can use gluten free oats if you are keeping a gluten free diet)
  • 1 ¾ cup canned black beans, rinsed and drained
  • 1/4 Vidalia onion
  • 1 tbsp extra virgin olive oil
Southwest Flavoring
  • 1 tbsp sweet smoked paprika powder
  • 1 tsp ground cumin
  • 1 tsp chili powder
  • 1/2 cup fresh cilantro, chopped finely
  • 2 garlic cloves
  • 1 tsp fresh black pepper
Tools
  • Can opener
  • Food processor
  • Medium sized pot
  • Measuring tools
  • Colander
  • Nonstick skillet
Preparation
  1. Cook quinoa in 2 cups of water until all liquid is absorbed and the seed pops
  2. Combine all ingredients and flavoring in a food processor
  3. Form the mixture into patties
  4. Heat 1 tbsp extra virgin olive oil on your nonstick skillet
  5. Sear patties for 3-5 minutes on each side (they should be crispy on the outside)
Serving Suggestions
  • I recommend adding a slice of tomato, sprouts, lettuce and thinly sliced avocado to your whole wheat buns before enjoying.
  • If you are following a gluten free diet you can enjoy the burger on its own with freshly sliced tomato and avocado on a bed of lettuce and sprouts.
  • Another fun idea is to add homemade guacamole to your patty.
Nutrition Facts
According to Men’s Health magazine, each patty is:
170 calories, 7 grams (g) of protein, 28 g carbs (6 g fiber), 4 g fat, 150 mg sodium
This recipe was adapted from: http://www.menshealth.com/nutrition/hold-meat
Posted in entree, quinoa, vegan | Leave a comment

Sensational Summer Salad

By Elaine Gordon | Published: April 21, 2012
Flavorful, healthy ingredients, refreshing – this salad has it all!  Summer is not over yet!
Ingredients
The Star
  • Grilled sockeye salmon (wild not farm raised and fresh not frozen is best)

(season salmon with extra virgin olive oil, freshly ground black pepper and onion powder then grill)
The Lettuce
Grilled Salmon

  • Arugula
  • Frisee
  • Spinach

(mix together in large bowl)
Toppings
  • Fresh basil, cut into thin strips
  • Jicama, sliced
  • Radishes, thinly sliced

Peach and Mango Salsa
  • 2 yellow peaches and 1 mango, diced
  • Red onion, diced
  • Avocado, chunked
  • 1 tbsp extra virgin olive oil
  • freshly ground black pepper
  • garlic, pressed
  • 1 lemon, squeezed

(mix all ingredients together in bowl and let marinate for 15+ minutes)
Salad Dressing
  • 3 tbsp canola oil
  • 1 tbsp extra virgin olive oil
  • 1 tbsp balmasic vinegar
  • 1 shallot
  • 1 tbsp Dijon mustard
  • 1 lemon, fresh squeezed
  • 5-10 fresh basil leaves
  • 2 garlic cloves, pressed

(blend all ingredients in mini food processor until smooth)
How to dish it
  1. Add desired amount of salad dressing to the lettuce in large mixing bowl and toss
  2. Place mixed lettuce on large plate and add toppings around perimeter
  3. Place salmon (fresh off the grill) on the center of the plate on top of lettuce/toppings
  4. Spoon the peach and mango salsa on top of salmon

Posted in entree, salad | Leave a comment

Sweet Potato Fries

By Elaine Gordon | Published: April 15, 2012
This undercover vegetable is a fun and nutritious appetizer that is great to snack on before or during dinner.
Ingredients
  • 1 12 oz. bag of sweet potato spears (peeled, cut and ready to cook)
  • 1 tbsp extra virgin olive oil
  • Garlic powder
  • Pepper
  • Rosemary

Instructions
  1. Preheat oven to 400 degrees
  2. Throw the spears into a large zip lock bag and mix in all ingredients to evenly coat
  3. Line baking sheet with aluminum foil and spray with olive oil
  4. Arrange in single layer on a baking sheet
  5. Bake for 20 minutes
  6. Turn spears over and continue baking for another 15-20 minutes until crispy and brown
  7. Serve immediately (makes approximately 4 servings)

Health Benefits
Excellent source of vitamin A (one serving has 240% of your Daily Value) and a good source of fiber (one serving has 3 grams). 
Remind me why I need vitamin A?
Vitamin A plays an important role in vision and bone growth.  Vitamin A also helps regulate the immune system, which helps prevent or fight off infections.
Posted in appetizer, vegetable | Leave a comment

Spring Pasta with Wild Shrimp & Fresh Herbs

By Elaine Gordon | Published: April 2, 2012

Spring is here and that means fresh herbs and fresh produce.  Spring is a wonderful time for light dishes like this refreshing pasta dish that gains all its flavor from fresh parsley, dill, basil, a splash of white wine and sweet wild shrimp.  Plus, it features asparagus which peaks this time of year.  This recipe has earned me rave reviews and is truly a healthy option.  It makes for a fantastic lunch on a nice spring day or a light dinner.
Serves 4
Ingredients
  • 1 pound whole-wheat pasta (or brown rice pasta for gluten free diets) – linguini works well as the noodle is flat and does a great job of holding the flavors of this dish
  • 2 tbsp white wine (pinot grigio or sauvignon blanc works well)
  • 2 tbsp extra virgin olive oil
  • 10-12 spears of asparagus, trimmed and cut diagonally into 1 inch chunks
  • 5 sprigs of spring onions, diced
  • 2 tomatoes, chunked
  • Garlic powder to taste
  • Black pepper to taste
  • Pinch of sea salt
  • 1 pound fresh, wild shrimp (tip: ask for them peeled, deveined and tail removed)
  • 1 cup fresh dill, rinsed and chopped
  • 1 cup fresh parsley, rinsed and chopped
  • 1 cup fresh basil, rinsed and chopped

Tools
  1. Strainer
  2. Large pot
  3. Large sauté pan
  4. Knife
  5. Cutting board
  6. Measuring tools

Preparation
  1. Boil water in large pot and add pasta.  Pasta should be cooked al dente for this recipe.  Drain pasta and set aside.
  2. Cut the asparagus and add to a large sauté pan with olive oil.
  3. Add tomatoes, spring onions, shrimp and wine and let simmer on medium heat.
  4. Add garlic, pepper and sea salt as the dish simmers.
  5. Once the shrimp turn pink*, add the pasta and stir to distribute the ingredients evenly.  You want the noodles to be covered in the sauce.
  6. 1-2 minutes before serving, add the fresh herbs.  The herbs are best added at the end so they don’t wilt and lose their flavor.

Health Benefits
This dish is high in fiber from the whole grain pasta and the veggies.  Plus, both the asparagus and tomatoes are rich in vitamin A and C.  This dish also offers up lean protein from the shrimp.  Eating seafood like shrimp will help meet the USDA recommendation of including at least 8 ounces of cooked seafood to your diet each week.
*Be sure not to overcook the shrimp or they will get rubbery.
This recipe was modified from the wonderful Giada.  Her original recipe can be found here.

Posted in entree, gluten-free, seafood | Leave a comment

Fresh Juiced Orange Juice

By Elaine Gordon | Published: April 2, 2012

What is better than fresh squeezed orange juice?  Fresh juiced orange juice (using a juicing machine).  Juicing a full orange is frothier and more flavorful than its squeezed counterpart.  Oranges contain vitamin C, a powerful antioxidant that strengthens our immune system while neutralizing toxins in the body. 

Try a cold glass of fresh juiced orange juice for an invigorating and healthy way to start your day! 
Serves 2
Ingredients
  • 2 whole navel oranges
  • 2 strawberries for garnish (optional)
Tools
  1. One knife
  2. Cutting board
  3. Juicing machine
Preparation
  1. Put ice in juicing cup (so juice is immediately chilled once dispensed from machine)
  2. Using a knife, cut off the orange peel (but leave as much of the rind as possible for a frothy texture)
  3. Turn juicer on low and juice the two oranges
  4. Pour into two glasses (leaving ice behind) and garnish with an orange slice
Health Notes
  1. Fresh juice should be eaten soon after preparation.
  2. Juicing fruit removes the healthy fiber which aids in digestion and keeps you feeling fuller longer.  Juicing is not necessarily healthier than eating the whole fruit.  In fact, there is no scientific evidence that your body absorbs more nutrients from fresh juice.  That being said, it is still a fun treat and a great way to incorporate fruit into your diet if you are not a fan of eating whole fruit.

Posted in drink, juice | Leave a comment

Cilantro-Jalapeño Sauce

By Elaine Gordon | Published: March 30, 2012

This sauce is fresh and packs a spicy punch from both the jalapeño and garlic.  It is versatile and can be used for chicken, fish, burgers, wraps or with your favorite sandwich.  It can also add an uplifting zest to your salad or pasta dish.  Any way you use it, you will be refreshed and invigorated by the lime/cilantro combo.
This recipe is from my good friend Jesse Colgrove.  Shout out to him for his culinary masterpiece – effortlessly healthy and uniquely delectable!
Ingredients
Sauce shown on top of grilled chicken.
Served on a bed of sautéed spinach and roasted asparagus.

  • 2 cups fresh cilantro
  • 1 jalapeño, stem & seeds removed
  • 3 tbsp olive oil
  • 1 lime, juiced
  • 3 cloves garlic, pressed
  • black pepper to taste 

Tools
  1. Strainer
  2. Knife and cutting board
  3. Garlic press
  4. Food processor

Preparation
  1. Rinse cilantro in strainer, dry and add to food processor
  2. Add jalapeño, oil, juice of a lime, garlic and pepper to food processor
  3. Pulse until ingredients have been fully blended together (should make a liquid sauce) 

Sauce can be used immediately and can be served chilled, at room temperature or heated.
Posted in sauce, vegan | Leave a comment

Gluten-Free Chocolate Walnut Cookies

By Elaine Gordon | Published: March 18, 2012

This easy recipe is quick to make and the cookies won’t last very long either!  The brown rice flour is much lighter than whole wheat flour, which is a bonus for those going gluten-free.  
This dessert is completely guilt free – it is made of whole grains, heart-healthy walnuts and is 100% vegan.
Ingredients
Dry

Wet

Tools
  • Mixing bowl
  • Spoon
  • Measuring cup
  • Baking sheet
  • Oven
  • Cooling rack

Preparation
  1. Preheat oven to 400 degrees
  2. Mix dry ingredients together in mixing bowl
  3. Add wet ingredients and stir until fully mixed
  4. Spray baking sheet with canola oil
  5. Spoon the cookie mixture onto the sheet (makes about 12)
  6. Bake for 10-15 minutes (depending on how crispy you like your cookies)
  7. Let cool on a wire rack and enjoy with a cold glass of almond milk!


Posted in dessert, gluten-free, vegan | Leave a comment

Basil & Walnut Crusted Tilapia

By Elaine Gordon | Published: March 17, 2012

Feeling green?  This St. Patrick’s Day inspired entrée will help you to get in touch with your inner Irish.  Tilapia is mild and absorbs flavor well.  Eating fish is part of a healthy diet and tilapia is super wallet friendly… Enjoy!
recipe serves two
Ingredients
  • two wild tilapia filets (or any mild, white fish)
  • 1 cup fresh basil leaves, rinsed
  • ¼ cup pine nuts
  • ¼ cup raw walnuts
  • 4 tbsp extra virgin olive oil
  • 1 clove garlic, pressed
  • freshly ground black pepper to taste

Tools
  1. Baking sheet
  2. Oven
  3. Mini food processor
  4. Spatula
  5. Brush
  6. Garlic press

Directions
  1. Preheat oven to 400 degrees
  2. Spray baking sheet with extra virgin olive oil and place tilapia filets on sheet
  3. Using a mini food processor, add remaining ingredients and blend for 1 minute
  4. Using brush, spread a thin layer of the basil/walnut blend on fish (note, you will likely have extra.  You can use this for dipping or save it for a different night)
  5. Bake for 15 minutes

The picture shown in this post has a side dish of one zucchini and one squash, thinly sliced and sautéed on the stove with 1 tbsp extra virgin olive oil, pepper and garlic.  Want another Irish inspired pairing idea for the tilapia?  Try sautéed spinach and thinly sliced, roasted garlic potatoes. 

 

Posted in entree | Leave a comment

Lemon-Lime Agave Marinade (for Chicken, Fish or Shrimp)

By Elaine Gordon | Published: March 1, 2012

Grilled chicken shown on salad

Nothing is more refreshing than the clean and invigorating smell of fresh lemon and lime zest.  This simple recipe pairs this wonderful aroma with sweet agave nectar and pungent fresh garlic for a light marinade that can be used on chicken, fish or shrimp.  

I recommend letting your meat marinate for 1-2 hours to fully soak in the flavors.  The result is a citrus infused (and slightly sweet) grilled entree that you will feel energized about eating. 
Serving suggestion: The grilled meat can be enjoyed on a fresh salad or with brown rice and veggies.
Ingredients
Before

  • 1 lemon
  • 1 lime
  • 2 garlic cloves
  • 1 tbsp agave nectar
  • ¼ cup olive oil
  • 1 tsp fresh black pepper
  • ½  tsp sea salt

Preparation
After
  1. Wash and dry the lemon and lime
  2. Zest the lemon and lime into a small mixing bowl 
  3. Roll the lemon and lime between the counter and the palm of your hand to release the juices inside
  4. Cut each in half and squeeze all the juice into the bowl with the zest
  5. Peel the garlic cloves, crush through a garlic press and add to bowl
  6. Add agave nectar, olive oil, salt and pepper
  7. Wisk ingredients together in bowl until incorporated
  8. Pour over your meat (chicken, fish or shrimp) and let marinate in refrigerator for 1-2 hours (cover with plastic wrap)
  9. Fire up the grill on low-medium heat
  10. After the grill has reached 400 degrees, add the meat
  11. When I used 5 thin slices of chicken breasts I cooked approximately 4 minutes on each side
  12. While meat cooks, boil the remaining marinade in a small pot on your stove
  13. Once meat is cooked, place on dish and pour the cooked marinade over the meat for some extra flavor (this is optional)
Posted in gluten-free, marinade | Leave a comment

Walnut Spice Cookies

By Elaine Gordon | Published: February 7, 2012

I wish there was a way to capture smell on this blog cause WOW these cookies will make your home smell amazing!  The texture turned out GREAT and I just couldn’t stop eating them!  Good thing they are healthy.  Bonus for anyone that is gluten intolerant… they are gluten free (and totally vegan too). 
Makes 15-18 cookies
Ingredients
Dry:
  • 1 ½ cup brown rice flour
  • ½ cup teff flour
  • 1 tsp baking powder
  • ½ tsp baking soda
  • 1 tsp cinnamon
  • ½ tsp nutmeg
  • ½ tsp pumpkin pie spice or allspice
  • Sprinkle of stevia
  • 1 tbsp brown sugar (optional for added sweetness)

Wet:
  • 1/3 cup apple sauce
  • 1 tbsp canola oil
  • ¼ cup almond milk
  • 1 tsp vanilla extract
  • ½ cup raw, unsalted walnuts, chopped

Preparation
  1. Mix together dry ingredients
  2. Add wet ingredients
  3. Place on greased baking sheet (I use canola oil spray)
  4. Bake 18 minutes at 350 degrees

The inspiration from this recipe came from a bag of Bob’s Red Mill Whole Grain Brown Rice Flour (The original recipe can be found here: http://www.bobsredmill.com/recipes.php?recipe=1923).  I modified it slightly by using almond milk instead of regular milk, Stevia and 1 tbsp of brown sugar instead of 1 cup of sugar, 1/3 cup apple sauce instead of 1/3 cup of oil.  I also left out 3 ingredients I didn’t have: tapioca flour, potato starch and xanthan gum.
Posted in dessert, gluten-free, vegan | Leave a comment

White Bean Hummus

By Elaine Gordon | Published: February 4, 2012

This makes for a healthy (and easy to prepare) Super Bowl dip.  It is creamier than hummus that is made from chickpeas and is a huge crowd pleaser.  Pair it with raw veggies, whole grain pita slices or honey whole-wheat pretzel sticks.
Ingredients
  • 1 12 oz. can of white beans (cannellini beans)
  • 1/8 cup canola oil
  • 2 tbsp extra virgin olive oil
  • 3 cloves garlic, pressed
  • 1 tsp freshly ground black pepper
  • Lemon juice from ½ lemon
  • Fresh parsley and paprika for garnish (optional)
Preparation
  1. Rinse beans with water in strainer
  2. Place beans and all ingredients in food processor and blend until fully incorporated (about 1 minute)
  3. Refrigerate for one hour before serving
  4. Garnish with fresh parsley and paprika
Health Benefits
Bean dips are always a great way to get fiber and protein and pair great with whole grains and veggies!  Touchdown!
Posted in appetizer, vegan | Leave a comment

Slow Cooker Vegan Split Pea Soup

By Elaine Gordon | Published: January 2, 2012
Who said eating healthy is expensive?  This easy and budget-friendly crockpot winter soup is filling, flavorful and full of fiber and antioxidants.
Split peas are a legume and high in protein, iron, fiber as well as other vitamins, minerals and phytonutrients.  They are extremely affordable – I bought mine at Whole Foods for less than $1.  
I found this wonderful Whole Foods recipe for split pea soup and modified it slightly to make it healthier.  I left out the salt and fatty ham and doubled the veggies.  I used low sodium broth and added one leek for a subtly sweet flavor.
Serves 4
Ingredients
  • 1 cup dried green split peas, rinsed
  • 1 cup sliced baby carrots
  • 1 yellow onion, diced
  • 2 ribs celery, chopped
  • 1 leek, chopped
  • 2 cloves garlic, minced
  • 1 bay leaf
  • ½ cup fresh parsley, chopped
  • 1 tsp black pepper
  • 3 cups low sodium chicken broth or vegetable broth

Preparation
  1. Layer ingredients in slow cooker in the order given
  2. Do not stir ingredients
  3. Cover and cook on high for 4-5 hours or on low for 8-10 hours until peas are very soft

Health Benefits
  • Split peas are a low-calorie food that is a good source of protein. They also provide Vitamins A (for healthy eyes and skin), Vitamin C and iron.
  • Split peas are an excellent source of dietary fiber, which has been shown to have a number of beneficial effects including decreased risk of coronary artery disease.
  • Leeks contain a good amount of iron, calcium, and Vitamins A and C. 

Did you know? Legumes, such as the split pea, can be considered part of the protein or vegetable group, but not both at the same time.
Posted in entree, soup, vegan | Leave a comment

Vegan Brownies

By Elaine Gordon | Published: January 2, 2012
This chocolaty dessert is so decadent and moist that you would never be able to tell they are vegan.  The best part about vegan brownies?  No eggs, so you can eat the batter J
Ingredients
  • 3/4 cup 100% whole wheat flour
  • 1/3 cup unsweetened cocoa powder
  • 2 tsp. baking powder
  • 1/2 tsp. baking soda
  • 3/4 cup pureed pumpkin 
  • 1/4 cup unsweetened apple sauce
  • 3 tbsp. canola oil
  • 2 tsp vanilla extract
  • 1 tsp cinnamon
  • 1/3 cup honey
  • 1/2 cup vegan chocolate chip chunks
  • Canola oil spray
  • Optional: 1/4 cup walnuts
  • Optional: liquid or powdered Stevia (for added sweetness)
  • Raspberries for garnish
Preparation
  1. Preheat oven to 350 degrees
  2. Mix together all dry ingredients and then add in the wet ingredients
  3. Pour batter into greased baking pan
  4. Bake 25 minutes
  5. Allow to cool for about 5 minutes before cutting

Posted in dessert, vegan | Leave a comment

Avocado Crostini with Pistachios

By Elaine Gordon | Published: December 23, 2011
This recipe’s inspiration came from an appetizer at an excellent restaurant in downtown DC – Cork Restaurant & Wine Bar.  It combines four rich and satisfying ingredients that balance each other out well from both a taste and texture perspective.  It can be served as a unique appetizer or a healthy, high-fiber snack (or even breakfast) – making it enjoyable anytime of day.
Serves: 1
Ingredients
  • 2 pieces of 100% whole wheat bread or 1 English muffin sliced in two
  • ½ avocado
  • 1-2 tbsp pistachio pieces (lightly salted)
  • 1 tsp extra virgin olive oil

Preparation
  1. Grill or toast your bread lightly
  2. Slice your avocado thinly and arrange a single layer on top of your toast
  3. Place pistachio pieces on top and drizzle with olive oil
  4. Serve  this creamy, crunchy recipe immediately 

Optional: You can lightly toast the pistachio pieces to help bring out their incredible flavor.
Related Posts Plugin for WordPress, Blogger...
Posted in appetizer, breakfast, snack, vegan | Leave a comment

  • About Elaine

    As a Master Certified Health Education Specialist (MCHES) with a Master of Public Health (MPH) degree, my goal is to teach people that healthy cooking can still be gourmet and delicious. Follow me as I explore how to create healthy versions of my favorite dishes and learn why specific ingredients are good for your body. Many of my recipes are vegan and free of the most common food allergens.

    Read More

  • Get new posts by email

  • featuring quinoa recipes

  • Recipes by Category

  • All Recipes