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Healthy Latkes: Baked Not Fried

Try this nutritious twist on latkes: skip frying & try baking. Don’t worry, they will still be crispy…

Baked Latkes

Latkes can be a wonderfully healthful snack any time of year — not just Hanukkah fare.

This recipe uses egg whites instead of whole eggs and uses skin-on potatoes. The skin, which has more nutrients than the rest of the potato, provides 2 grams of fiber per ounce as well as vitamins B and C, iron, calcium, potassium and other nutrients.

To keep things light, serve these latkes with Greek yogurt mixed with fresh chives and freshly ground black pepper instead of full-fat sour cream. Or try unsweetened applesauce or hummus.

Make Ahead: The baked latkes can be refrigerated in an airtight container for 3 to 5 days. Reheat in the microwave or oven.


Servings: 5

Tested size: 5 servings; makes 20 latkes

INGREDIENTS
  • 1 tablespoon extra-virgin olive oil, for greasing the parchment
  • 4 skin-on Yukon Gold potatoes
  • 1 large onion
  • 2 tablespoons chickpea flour (may substitute potato flour)
  • 1 teaspoon fine sea salt, or more as needed
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1 large egg white

DIRECTIONS

Position oven racks in the upper and lower thirds of the oven; preheat to 425 degrees. Line two large baking sheets with parchment paper, then grease the parchment paper with the oil; this will help prevent the latkes from sticking and will make them crispier.

Rinse and dry the potatoes, then cut them in halves or quarters. Use a food processor fitted with a shredding disk or the large-holed side of a box grater to grate all the potatoes, placing them in a colander as you work. Use a large spoon or your hands to press as much moisture out of the grated potatoes as possible. Spread a few layers of paper towels on the countertop; transfer the grated potatoes there and top with a few more layers of paper towels. Press firmly to further wick away the potatoes’ moisture, repeating with more paper towels as needed to make sure the potatoes are as dry as can be. Transfer to a large mixing bowl.

Use the food processor (still fitted with the shredding disk) or the box grater to grate the onion. Press out its excess moisture, then add the grated onion to the bowl.

Whisk together the chickpea flour, salt, onion and garlic powders, pepper, baking powder and baking soda in a medium bowl, then add to the potato-onion mixture. Use a fork or your clean hands to stir in the egg white until the mixture is well combined.

Form 20 thin latkes (about 2 tablespoons each), arranging them an inch apart on the baking sheets as you work. Bake on the upper and lower racks for 12 minutes, then use two spatulas to turn each latke over. Rotate the baking sheets top to bottom and front to back; bake for 10 minutes or until the latkes are golden brown and crisped.

Allow to cool slightly; sprinkle with salt, if desired, before serving.

Recipe featured in The Washington Post on 12/16/2014

Posted in appetizer, dairy-free, gluten-free, side, side dish, snack, vegetable | Tagged , , | Leave a comment

Thanksgiving Turkey Leftover Recipe: Southwest-Style Turkey Hash with Creamy Avocado-Cilantro Sauce (+Bonus Recipe)

Turkey HashMy latest recipe: Southwest-Style Turkey Hash With Creamy Avocado-Cilantro Sauce featured in The Washington Post (11/25/14)

Leftovers are given a Southwestern spin in this healthful hash recipe loaded with bell peppers, celery, onions, sweet potatoes, red potatoes and tomatoes. It is perfect for the morning after Thanksgiving and all weekend long. It’s naturally gluten-free and also guilt-free, leaving out butter and gravy.

Turkey Hash

Photo credit: Deb Lindsey for The Washington Post

The recipe uses a minimal amount of salt and oil, and the hash gets most of its flavor from spicy jalapeño, onions, turkey broth, black pepper, fresh cilantro and fresh lime juice.

Tested size: 8 servings; makes 9 to 10 cups

INGREDIENTS
FOR THE HASH
  • 2 or 3 skin-on red potatoes (5 to 6 ounces total), cut into 1/2-inch dice (3 cups)
  • 1/2 skin-on large sweet potato, scrubbed well, and cut into 1/2-inch dice (2 cups)
  • 4 tablespoons canola oil
  • 3/4 cup low-sodium turkey broth
  • 1/8 teaspoon plus 1/4 teaspoon fine sea salt
  • 3/4 teaspoon freshly ground black pepper
  • 1 medium red bell pepper, stemmed, seeded and cut into 1/2-inch pieces (1 1/2 cups)
  • 1 small/medium green bell pepper, stemmed, seeded and cut into 1/2-inch pieces (1 cup)
  • 1/2 large red onion, cut into 1/2-inch dice (1 cup)
  • 1/2 large white onion, cut into 1/2-inch dice (3/4 cup)
  • 2 ribs celery, cut into 1/2-inch dice (1/2 cup)
  • 1 medium jalapeño pepper, minced and seeded
  • 5 1/2 cups cooked, diced turkey breast (no skin; 1/2-inch pieces)
  • Juice of 1/2 lime
  • 2 Roma tomatoes, cut into 1/2-inch pieces (1 1/4 cups)
  • 2 scallions, finely chopped
  • Chopped cilantro, for garnish (optional)

FOR THE SAUCE

  • Flesh of 2 ripe Hass avocados
  • Packed 1 cup cilantro leaves and tender stems
  • Juice of 1 lime
  • 1/8 teaspoon fine sea salt
  • 1/4 teaspoon freshly ground black pepper
  • Water (optional)

DIRECTIONS

For the hash: Combine the red potatoes, sweet potato and broth in a large saute pan over medium-high heat. Cover and cook undisturbed for about 8 minutes, then uncover and cook until the broth has been absorbed/evaporated. The potatoes should be almost tender.

Add 2 tablespoons of the oil to the pan, stirring to coat the potatoes. Season with 1/8 teaspoon of the salt and 1/4 teaspoon of the black pepper. Cook (over medium-high heat) for about 5 minutes, stirring a few times, until the majority of the potatoes are crisped and browned but not burnt. Turn off the heat.

Meanwhile, heat the remaining 2 tablespoons of oil in a separate large saute pan over medium heat. Once the oil shimmers, add the bell peppers, onions, celery and jalapeño, stirring to coat. Season with the remaining 1/4 teaspoon of salt and the remaining 1/2 teaspoon of black pepper. Add the turkey, stirring to incorporate; cook uncovered for 15 minutes, stirring often, until the onion is translucent and the bell peppers have softened.

While the vegetables are cooking, make the sauce: Combine the avocado, cilantro, lime juice, salt and pepper in a mini or standard-size food processor. Puree to form a smooth sauce; if it seems too thick to drizzle/pour, add 1 tablespoon of water at a time to achieve the right consistency. Transfer to a squeeze bottle or to a zip-top bag (cut 1 corner in order to drizzle).

Toss the potatoes and the vegetable-turkey mixture together in large serving bowl. Drizzle the lime juice over them, then add the tomatoes and scallions, tossing gently to incorporate.

Garnish the hash with fresh cilantro, if using; drizzle the sauce over the top in a zigzag pattern. Serve warm.

Recipe by Elaine Gordon for The Washington Post

Bonus Recipe!

Looking for even more turkey leftover ideas?

Turkey-Tetrazzini-1024x681

Try this rich and creamy casserole that has been given a guilt-free makeover. It features leftover turkey and butternut squash: Turkey Tetrazzini with Butternut Squash Sauce. This recipe is a lightened-up, guilt-free version of traditional turkey tetrazzini that calls for cooked, white meat, skinless turkey and lots of vegetables including mushrooms, peas, onion and butternut squash. The sauce, made from the squash, skips the usual butter and cream yet it provides flavor and a velvety texture throughout. Learn more about the recipe and Thanksgiving leftovers here.

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

White Bean Hummus Dip

White-Bean-Hummus-Dip-1024x768

Great northern white beans are the creamiest beans around and a great alternative to chickpeas when making hummus.  Both types of beans are a wonderful source of plant based protein (over 14 grams in one cup of the white beans). One cup of white beans also contains over 12 grams of fiber (which is over 40% of what most adults typically need in a day).  White beans contain important vitamins and minerals such as calcium, iron, magnesium, potassium and B vitamins (including folate).

Try this nutritional powerhouse dip as a sandwich spread or as a dip for fresh veggies or chips.

Ingredients

  • 1 15 oz. can of great northern white beans, drained and rinsed
  • 1/4 cup extra virgin olive oil
  • 2 tbsp. tahini
  • 1/2 lemon, juiced (~2-3 tablespoons)
  • 1/2 cup fresh flat leaf parsley (save some sprigs for garnish)
  • 1/2 tsp. fine grain sea salt (or more to taste)
  • 1/2 tsp. onion powder
  • 1/2 tsp. ground black pepper (or more to taste)

Preparation

In a food processor, add all ingredients and puree until smooth.  If too thick add additional oil or water 1 tablespoon at a time.

Enjoy!

 

 

 

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Pumpkin Risotto

This creamy and luxurious risotto recipe gets a nutrition boost from pumpkin.  Most risottos are full of butter and loads of cheese.  This version is lightened up so you can feel good about eating comfort food.
Pumpkin-Risotto-e1412103926765-1024x768
Pumpkin is everyone’s favorite fall-time vegetable.  But did you know it is also packed with disease-fighting nutrients?  Pumpkins have actually been deemed a “super food,” and for good reason.  They contain powerful antioxidants known as carotenoids that can protect cells from free radical damage.  They also offer fiber, calcium, iron, magnesium, copper, folate, potassium and vitamins A , C,  E and K.  Canned pumpkin is packed with these nutrients too.

Ingredients:
  • 1 tablespoon extra virgin olive oil
  • 1 medium shallot, diced
  • 1 cup arborio rice
  • 1/2 cup white wine
  • 4 cup chicken or vegetable broth (low sodium)
  • 1 cup canned pumpkin puree
  • 1/2 cup frozen peas
  • 1 tablespoon of vegan butter
  • 1 clove garlic, pressed or minced (optional)
  • fine grain sea salt to taste
  • freshly ground black pepper to taste
  • 1-2 spring onions (about 1/2 cup)
Preparation:
  1. Saute diced shallot in olive oil (and a sprinkle of salt) on medium heat in large pot until translucent.  About 5 minutes
  2. Add rice and let “toast” for 5 minutes stirring frequently.
  3. Add the white wine and cook uncovered on medium until almost fully absorbed.
  4. Add 1/2 cup broth at a time on low-medium heat uncovered (only adding more once the previous 1/2 cup is almost fully absorbed).  Stir frequently throughout.  This will probably take 20-30 minutes.
  5. Reduce to low heat and stir in pumpkin, peas, butter and seasonings.
  6. Garnish with spring onions and serve immediately.  You can also sprinkle on parmesan cheese if you are not keeping a dairy-free diet.
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Homemade No-Bake Granola Bars (Take 2): Walnut Raisin Almond Bars (gluten-free, dairy-free, oil/butter-free)

I recently posted a recipe for homemade granola bars with chocolate chips and almond slivers.  They were decadent and delicious.  This recipe below is a slight variation on that one.  Instead of chocolate chips I used golden raisins and instead of almonds I used walnuts.  I also tried flax seeds instead of chia seeds just to switch things up a bit.  And instead of brown rice syrup, I used agave.  The result was fantastic and I highly recommend either version.

Homemade-Granola-Bars-Take-2

They are a great option for on-the-go snacks and offer whole grains, heart-healthy fiber, protein and the perfect touch of sweetness.

If you have a nut allergy, try with pumpkin or sunflower seeds instead of walnuts and use sunflower seed butter instead of almond butter.

Homemade-Granola-Bar

Ingredients

  • 1.5 cups old fashioned oats (gluten-free if desired)
  • 1 cup brown rice crisp cereal
  • 1/2 cup raw, unsalted walnut pieces for baking (or lightly process whole walnuts into small pieces)
  • 1/4 cup ground flax seed
  • 1/4 cup golden raisins
  • 1/8 teaspoon fine grain sea salt
  • 3/4 cup raw, unsalted almond butter (or your favorite nut butter)
  • 1/4 cup agave nectar light
  • 1 teaspoon almond extract (or vanilla extract – whichever flavor you prefer)

Preparation

  1. Line a rimmed baking dish with parchment paper (two layers in either direction)
  2. In a medium bowl, combine all dry ingredients and then add the wet ingredients
  3. After mixing, transfer to the prepared baking dish and spread out to an even layer using a spatula or your wet fingers
  4. Place in freezer for 20 minutes.  Slice into bars (makes 12-14 bars).
  5. To store you can individually wrap them in portions of the parchment paper (tape to keep together).  Store in the freezer and take out 3-5 minutes at room temperature before enjoying.  As they unfreeze they will get softer so don’t wait too long.

Homemade-No-Bake-Granola-Bar-Close-Up

 

 

Homemade No-Bake Granola Bars (Take 2): Walnut Raisin Almond Bars (gluten-free, dairy-free, oil/butter-free)
Prep time: 
Total time: 
Serves: 14
 
Ingredients
  • 1.5 cups old fashioned oats (gluten-free if desired)
  • 1 cup brown rice crisp cereal
  • ½ cup raw, unsalted walnut pieces for baking (or lightly process whole walnuts into small pieces)
  • ¼ cup ground flax seed
  • ¼ cup golden raisins
  • ⅛ teaspoon fine grain sea salt
  • ¾ cup raw, unsalted almond butter (or your favorite nut butter)
  • ¼ cup agave nectar light
  • 1 teaspoon almond extract (or vanilla extract - whichever flavor you prefer)
Instructions
  1. Line a rimmed baking dish with parchment paper (two layers in either direction)
  2. In a medium bowl, combine all dry ingredients and then add the wet ingredients
  3. After mixing, transfer to the prepared baking dish and spread out to an even layer using a spatula or your wet fingers
  4. Place in freezer for 20 minutes.
  5. Slice into bars (makes 12-14 bars).
  6. To store you can individually wrap them in portions of the parchment paper (tape to keep together). Store in the freezer and take out 3-5 minutes at room temperature before enjoying. As they unfreeze they will get softer so don't wait too long.

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Classic Homemade Hummus

Happy Labor Day! As everyone gears up for BBQs today, bring along (or serve) this healthy and crowd pleasing appetizer. Serve with these festive and patriotic Terra chips: Stripes and Blues Sea Salt Chips which include striped beets, sweet potatoes and blue potatoes, which create the patriotic red, white and blue mix.

Labor-Day-Chips-1024x768

This hummus is creamy, filling and incredibly addictive.  I make hummus all the time and this is one of my favorite versions.  Serve as a dip with raw veggies and chips or use as a spread for your sandwich or wrap in place of mayo or meat.

Hummus-Recipe-1024x764

Health Benefits of Chickpeas
Chickpeas are a plant based protein and are an excellent source of folic acid.  They are also full of fiber to keep you fuller longer and aid in digestion.

Ingredients

  • 1 15 oz. can of chickpeas
  • ¼ cup extra virgin olive oil
  • ½ lemon, juiced
  • 2 cloves garlic
  • 1 tbsp tahini (Soom tahini is my favorite – extra creamy)
  • 1 tsp freshly ground black pepper
  • 1 tsp fine grain sea salt
  • 1 tsp cumin
  • ½ tsp smoked sweet paprika for garnish
  • 2 tsp white sesame seeds for garnish
  • 1 spring onion, diced for garnish
  • 1/4 cup canola oil or water (optional)

Preparation

  1. Chill chickpeas overnight in fridge
  2. Rinse chickpeas in water and place in food processor
  3. Add oil, lemon, garlic, tahini, pepper, salt and cumin to food processor and blend until creamy
  4. Add canola oil or water to thin out as needed
  5. Garnish with sesame seeds, diced spring onions and smoked paprika
  6. Serve immediately with raw veggies or your favorite chip or pita bread
  7. Store in airtight container in refrigerator for up to one week
Posted in appetizer, dairy-free, gluten-free, raw, snack, vegan, vegetarian | Tagged , , | Leave a comment

Summertime Quinoa-Peach Salad

This recipe was inspired by my good friend, Kristin, who brought a similar dish to our summertime BBQ.  It was perfectly light and a total crowd pleaser.  It vanished pretty fast.  It is served at room temperature or slightly chilled which is great for summertime sides.  It also can serve as an easy and satisfying lunch that you can make on Sunday and enjoy throughout the week.  It is loaded with fruits and veggies plus offers fiber and protein from the black beans and quinoa.  It really has it all.

Summertime-Quinoa

It is oil-free and flavored from the red and green onions, fresh lime juice, garlic and cilantro.  It features peaches, a seasonal favorite which adds a sweet and refreshing twist to the dish.

One serving has about 200 calories, 6 grams of fiber and over 8 grams of protein (with no cholesterol or saturated fat).

Serves 6-8

Ingredients

  • 1.5 cups dry quinoa (cooked in 3 cups of water)
  • 1 large peach, diced
  • 1 cup black beans
  • 1/2 cup red bell pepper, diced
  • 1/2 avocado, diced
  • 1/3 cup red onions, diced
  • 2 green onions, diced
  • 2 limes, juiced and zested
  • 2 cloves garlic, pressed
  • freshly ground black pepper and fine grain sea salt to taste
  • 1/2 cup fresh cilantro to taste for garnish (or chopped and added throughout)

Preparation

  1. Bring 3 cups of water to a boil and add quinoa.  Once quinoa tails have popped and the water has evaporated fluff the quinoa with a fork and let cool to room temperature.
  2. Meanwhile, dice and prepare the rest of the ingredients and add to a large mixing bowl.
  3. Once quinoa has cooled fully, add to the large mixing bowl and mix until all ingredients are distributed evenly.
  4. Enjoy immediately or refrigerate in air tight container for up to 5 days.
Posted in gluten-free, lunch, quinoa, salad, side, side dish, vegan | Tagged | Leave a comment

Baked Berry Pancakes (gluten-free + vegan + oil-free)

Baked-Blueberry-Pancake-1

Healthy and pancakes don’t usually belong in the same sentence.  Traditional pancakes contain buttermilk, butter and refined grains drowning in a pool of syrup (and sometimes topped with powdered sugar too).  But not all pancakes have to be that way!  I have revolutionized the pancake concept and created the anti-pancake pancake.  This recipe is gluten-free, vegan and extremely healthy.  Made with almond flour, gluten-free oats, flaxseed, almond milk and fresh berries, these pancakes take home the prize for healthiest pancakes around town.

PLUS, they feature a healthy cooking method – baking instead of panfrying!  No oil needed.  Just a cookie sheet and parchment paper.

And, the deliciousness factor is actually increased in my opinion.  My non-vegan husband and 14-month old daughter agree.  They are light and fluffy (not dense like many gluten-free baked goods can be).  They offer a sweet flavor and make you feel like you are indulging in something special in the morning.

Each pancake is only 100 calories and provides over 3 grams of protein and over 2 grams of fiber.

Baked-Blueberry-Pancake-2Baked-Blueberry-Pancake-3

Makes 12 small pancakes

Ingredients

  • 1 cup gluten free oats
  • 1 cup almond flour or almond meal
  • 2 tablespoons ground flaxseed (flaxseed meal)
  • 2 tablespoons arrowroot powder
  • 2 teaspoons baking powder
  • 1/2 teaspoon ground cinnamon
  • 1/8 teaspoon fine grain sea salt
  • 1/2 cup unsweetened almond milk (vanilla or plain)
  • 2 tablespoons agave nectar light (or grade B maple syrup)
  • 1/2 teaspoon vanilla extract
  • 1/2 cup blueberries or diced strawberries (plus 1/2 cup more for topping)

Preparation

  1. Preheat oven to 350 degrees
  2. Line a large cookie sheet with parchment paper and set aside
  3. In a mini food processor pulse the oats until a fine oat flour is formed
  4. In a medium sized mixing bowl, combine all dry ingredients: ground oats, almond flour, flaxseed, arrowroot powder, baking powder, cinnamon and salt.
  5. Stir in wet ingredients: almond milk, agave and vanilla
  6. Gently fold in berries
  7. Using a spoon, place on cookie sheet (makes 12)
  8. Bake for 10 minutes
  9. Allow to cool slightly and top with additional berries.  Also pairs well with room temperature almond butter and a drizzle of maple syrup or agave nectar.

Shown with strawberries:

Baked-Pancakes-2

Nutrition Facts

Per pancake…

Nutrition Facts Pancakes

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Rustic Tomato-Avocado Salad

Tomato-Avocado-Salad

 

Bored of lettuce-based salads? This simple “salad” features chunks of vine-ripe tomatoes , avocado and red bell pepper.  It is freshly seasoned with extra virgin olive oil, lemon juice, green onions, garlic, black pepper and onion salt.  It makes for an easy to prepare, low-calorie and refreshing side to go with any summer BBQ.

Tomato-Salad-

Tomatoes are not only low-calorie (1 medium tomato contains only 25 calories), but they are high in vitamin A and C.  Plus, they are a good source of potassium.

Red bell peppers contain also contain vitamins A and C.   In fact, ½ cup of a red pepper contains 240% of your DV of Vitamin C!  Bell peppers range in color based on how ripe they are. Their stage of ripeness determines not only the color, but also the flavor of the pepper. A red bell pepper is riper and therefore sweeter and milder than a green bell pepper. More importantly, they also contain eleven times more beta-carotene and four times more vitamin C than green bell peppers.

The amazingly creamy avocado contains heart-healthy monounsaturated fat and nutrients that actually REDUCE your cholesterol levels, promote healthy vision and potentially protect against cancer.  They contain folate, vitamins E, C, and B6.  Plus, they are high in dietary fiber – great for overall heart health and digestion.  And, avocados contain 60% more potassium per ounce than bananas!

Tomato-Salad-4

Serves 8-10

Ingredients

  • 6 vine-ripe tomatoes
  • 2 avocados
  • 1 red bell pepper
  • 2 large green onions
  • 2-3 tablespoons of good quality extra virgin olive oil
  • 1 lemon, juiced
  • 2 large garlic cloves, pressed
  • onion salt and freshly ground black pepper to taste (about 1/2 teaspoon of each)

Preparation

  1. Cut the tomatoes, avocado and red bell pepper into chunks (about 1 inch) and place in large mixing bowl
  2. Slice the green onions and add to mixing bowl
  3. Add the olive oil, lemon juice, garlic, onion salt and pepper and gently stir
  4. Taste and adjust seasonings as needed. Add your favorite fresh herbs if desired. Serve chilled and not at room temperature.
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Save Heirloom Seeds for Vegetable Diversity (+ Some Fun Veggie Recipes)

I recently learned about the importance of saving heirloom seeds to preserve vegetable diversity for future generations.  I use veggies in a ton of my blogposts and would be personally devastated if crop diversity continued to diminish.  This would mean less variation in color, flavor and texture.

TERRA partnered with Seed Savers Exchange (a non-profit organization dedicated to sharing and saving heirloom seeds) because it values the preservation of vegetable diversity for future generations, as evidenced by the variety of root vegetables used to produce artisanal varieties of TERRA snacks, including taro, yucca, batata, parsnips and beets.

Go TERRA chips!  I already LOVE their products and now love them even more for supporting this great cause.  With chips on the mind, I’m sure you’re thinking about healthy dips to go along with their unique chips.  Try my classic homemade hummusblack bean dip or white bean hummus.

Learn more here:

Save-Heirloom-Seeds

Note: I have not been paid for this post, just wanted to promote this cause.

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