Garlicky Avocado Bruschetta

Pretty sure "bruschetta" is Italian for AWESOME.

In Italy, bruschetta (brew.sket.a) is roasted bread rubbed with garlic, drizzled with olive oil, and seasoned with salt and pepper. Here in America, we’ve butchered the pronunciation a bit (brew.shet.a, anyone?) but managed to add a few yummy ingredients—fresh tomatoes, basil, and balsamic vinegar—to make it even more awesome.

I’m always tempted to order this delicious appetizer when I see it on a restaurant menu. But for some strange reason, I had been hesitant to try making it at home. I don’t know why…it turns out, it’s SUPER easy. I found this yummy basic bruschetta recipe online and then added garlic and avocado to change it up a little.

Ingredients:
4 medium tomatoes, chopped
2 tablespoons fresh basil, chopped (or torn)
2 garlic cloves, minced
1 tablespoon balsamic vinegar
1 tablespoon extra-virgin olive oil
Freshly ground black pepper
Sea salt
1 medium avocado, chopped

Directions:
In a medium bowl, combine tomatoes, basil, minced garlic (I used a garlic press), balsamic vinegar, and olive oil. Add as much freshly ground pepper as you like (I did about 12 “twists” of the pepper grinder) and a little salt (I did about 3 or 4 “twists” on this one). Stir well. Add avocado and stir gently to combine. (Over mixing will make the avocado mushy.) Taste and add more pepper or salt if needed.

You can serve this right away or cover and refrigerate to let the flavors mingle. Mine chilled in the fridge for about an hour and a half before it was served and it turned out perfect.

Serving Suggestions:
I served this with fresh-baked baguette slices, but it can be eaten several different ways . In the original recipe, the author used it as a topping on Melba toast. To cut carbs, you could swap the Melba toast for whole wheat crackers like Ak-Mak. And the next time I make this, I’m going to toss it with a little whole wheat angel-hair pasta and serve it as a main dish. YUM!!!

Results:
I made Garlicky Avocado Bruschetta for a little girl’s get-together the other night and it turned out spectacular. It received rave reviews and we practically had to restrain ourselves from licking the bowl. Yeah, it was that good.

If you’re looking for a simple appetizer that is sure to impress at your next family dinner or gathering, this is the recipe for you. It’s fast, easy, and Molto delizioso!!!

Until next time,
Ryann

Easy Enchilada Bake With Cilantro-Lime Fiesta Salad

All the yumminess of enchiladas--without all the work!

I haven’t made enchiladas in a long, long time. Mostly because the whole process of layering, rolling, dipping, etc. just sounds WAY too time consuming for this busy mama. So, when I saw this Beef Taco Bake recipe, it got my wheels spinning.

I made several swaps on this one. I traded the tomato soup for enchilada sauce, added green chilies, omitted the milk, cut back on the number of tortillas, used ground turkey instead of ground beef, and changed the type/amount of cheese. By the time I was done, I realized I needed to tweak the name of this dish to reflect the ingredients that were actually in it, hence the Easy Enchilada Bake.

The best part of this recipe is that you can use any cooked meat you like. Think shredded rotisserie chicken, ground beef, steak, etc. If you’re vegetarian, try kidney, pinto, or black beans, or a combination of your favorites. You can also add more chilies or a little diced bell pepper if you’re feeling adventurous. The possibilities are endless.

Bottom line: Even if you change it up a little to suit your preferences, this is still an easy and tasty dish.

Easy Enchilada Bake
Serves 4-6

Ingredients:
1 pound lean ground turkey (or meat of your choice)
Pinch onion—or garlic—powder (optional)
2 cups mild enchilada sauce*
1 cup chunky salsa
1 (4 ounce) can diced green chilies
2 slices jalapeño jack or regular jack cheese, torn into pieces (or about ¼ cup shredded)*
4 tortillas, torn into 1-inch pieces (I used small white corn tortillas)
½ cup shredded lite Mexican blend cheese (or reduced-fat cheddar if you prefer)

*I used spicy enchilada sauce and jalapeño jack and it turned out SUPER spicy. To turn down the heat, I suggest mild sauce and regular jack cheese. Especially if you are making this dish for kids.

Directions:
Preheat oven to 400 degrees. Brown turkey meat in a skillet adding a pinch of onion or garlic powder (not salt) if desired. In a large bowl, combine cooked turkey (or other cooked meat of your choice), enchilada sauce, salsa, green chilies, jalapeño jack cheese pieces, and tortilla pieces. Stir well. Place this mixture in a 2.5 quart baking dish.  Cook uncovered for 20 minutes at 400 degrees. Remove from oven, cover the top with ½ cup of Mexican blend shredded cheese, and bake an additional 10 minutes or until cheese is bubbling.

Cilantro-Lime Greek Yogurt Dressing
Makes about 1 cup

Creamy salad dressings don’t usually have a place in a healthy diet—unless they are made with Greek yogurt! This Cilantro-Lime Greek Yogurt Dressing recipe is pretty close to the one I found on Simple Food Healthy Life. I just adjusted a few of the measurements and added some freshly ground pepper.

Ingredients:
¼ cup extra-virgin olive oil
½ cup plain, nonfat Greek yogurt
1 lime (juiced)
3 garlic cloves, peeled
1 tablespoon white vinegar
1 small bunch of cilantro, rinsed
2 teaspoons black pepper
1 teaspoon sea salt

Directions:
Place all ingredients in food processor or blender and process until smooth.

Cilantro-Lime Fiesta Salad
Servings vary

Healthy, creamy, and oh-so-yummy!!!

I didn’t put an exact serving size on this salad because you can make as much (or as little) as you’d like, depending on how many people you’re feeding. Again, this recipe is great, because you can adjust the ingredients based on your personal preferences. Here’s what I like in mine.

Ingredients:
Romaine lettuce, washed and shredded
Black beans
Corn
Avocado, pitted and cubed
Bell pepper (yellow, red, or orange), chopped
Tomato, chopped
Onion, minced

Directions:
Combine all ingredients in a medium bowl and toss with Cilantro-Lime Greek Yogurt Dressing.

Results:
Since this has been a rather long post, I’m just going to say that if you like all the yumminess of enchiladas—without all the work—this is the recipe for you. Enjoy!

Until next time,
Ryann

Pineapple-Cherry Dump Cake

The picture doesn't do it justice...but I didn't want to dig into it since it's for a party tonight.



Most of the recipes I post on this blog are made with fresh, non-processed ingredients that taste good and are good for you. This is not one of those recipes.

It is, however, a yummy and incredibly easy-to-make dessert that’s great for family get-togethers, potlucks, or, in my case, a recipe exchange party hosted by my new “Park Mommy” friends.

Last time I attended one of these parties I went all out and made Pacific Pulled Pork Carnitas. (I’ll share that recipe in another blog sometime soon.) It turned out great but—go figure—us gals tend to do more drinking wine and gabbing at these events than actual eating. To save some time and effort, tonight I’m bringing this easy dessert and a bottle of vino.

So, without further ado, here’s the not-necessarily-healthy-but-totally-tasty-recipe for Pineapple-Cherry Dump Cake.  

Pineapple-Cherry Dump Cake

Ingredients:
1 (20-ounce) can of crushed pineapple in natural juices
1 (20-ounce) can of lite cherry pie filling
1 box of yellow cake mix
½ cup butter, thinly sliced (1 stick)
½ cup flaked coconut

Directions:
Preheat oven to 350 degrees. Lightly grease a 13x9 baking dish or pan. Spread pineapple with juice evenly into the cake pan. Add cherry pie filling and distribute evenly. Dump dry yellow cake mix evenly over pineapple-cherry mixture. Do not mix. Evenly distribute the thinly sliced pats of butter all over the top of the cake mix. Bake at 350 degrees for about 45 minutes. Remove cake from oven, sprinkle with coconut flakes, and bake for an additional 10-15 minutes until coconut is lightly browned.

Results:
Well, the recipe exchange isn’t until tonight so I’ll post feedback in the “comments” section tomorrow. I can tell you though that while this dessert doesn’t have the fanciest, most dignified name; it’s always been a crowd pleaser when I’ve made it for friends and family in the past. Stay tuned!

Until next time,
Ryann

7/13/12 Update:
Success! All the girls who tried it really enjoyed this dessert. The coconut on the top made it nice and crunchy and that ENTIRE stick of butter made it really rich and delicious. I handed out several copies of the recipe and hope this one gets passed along to friends and family alike.





Healthy Crock Pot Chicken Teriyaki

A lower-sodium, lower-sugar spin on this popular Japanese dish.

My good friend Lauren just moved down the street from us. I am super excited for three main reasons. 1) Our kids are similar ages and have been buddies since birth so we officially have built-in play dates from here to eternity. 2) She loves wine almost as much I do, so now our Mom’s Nights can be conducted in our own backyards without having to drive anywhere. 3) She follows like a zillion blogs and often finds fun food ideas and recipes, which she likes to share. Last week, she sent me a link for Crock Pot Teriyaki Chicken.

She made it for dinner and said it was so good that she was afraid there wouldn’t be any left for her husband and toddler come dinnertime since she was picking at it all afternoon. That sounded like a pretty glowing endorsement, so I decided to take a look and see if I could make it a little healthier.

I decided to use Stevia in the Raw and agave nectar in place of sugar to eliminate some calories and carbs. And because Asian cuisine is notoriously salty, I opted for low-sodium soy sauce. Finally, since I was just cooking for me and the hubs, I cut the recipe by about a third and only used one pound of chicken instead of three. Here’s what I came up with:

Healthy Crock Pot Chicken Teriyaki
Serves 2

Ingredients:
4 boneless, skinless chicken thighs (about a pound), organic preferred
1/3 cup low-sodium soy sauce
1 tablespoon agave nectar
5 packets Stevia in the Raw (or other Stevia product)
3 tablespoons apple cider vinegar
¼ cup water
3 cloves garlic, minced (I used a garlic press)
½ teaspoon ground ginger
¼ teaspoon freshly ground black pepper
2 teaspoons cornstarch
2 teaspoons cold water

Directions:
Place chicken thighs in Crock Pot. In a medium bowl, combine soy sauce, agave nectar, stevia, vinegar, water, garlic, ginger, and pepper and mix well. Pour the mixture over the chicken and cook on low for approximately 4 hours.  (At the 2-hour mark, I opened the lid and used a pair of tongs to turn over the chicken pieces to ensure even cooking. I also broke them up a little).

When chicken is done cooking, remove from the Crock Pot and set aside to keep warm.  Skim the fat from the cooking liquid and pour teriyaki sauce in a small-to-medium size saucepan. (I used a splatter lid as a strainer.) In a small bowl, combine cornstarch and cold water and still well. Bring teriyaki sauce to a slow boil and slowly stir in cornstarch mixture until desired thickness is achieved, about 3-5 minutes.

Plate chicken and drizzle the teriyaki glaze over the chicken (and brown rice and broccoli if that’s what you are having as side dishes). Serve immediately.  

Cooking Tip:
To rid your hands of strong kitchen odors—think fish, garlic, onions—rub them on stainless steel. The easiest place to do this is usually the sink nozzle. (They also make stainless steel “Rub-Away” bars if you are too classy to wipe your hands all over your plumbing fixtures. I’m not highbrow, but I did receive one of those bars as a wedding gift so I usually use that.) I don’t know why it works, but it does.

Results:
The first thing to mention here is that the chicken thighs shrank a lot during cooking, so that whole pound didn’t yield a ton of meat in the end. If you are cooking for more than two people, you might want to increase the amount of thighs to 6-8 (1.5-2 pounds) and add a little more soy sauce and/or water so the meat doesn’t dry out and you have enough cooking liquid left to make the glaze.

That being said, I can totally see why Lauren was eating out of her Crock Pot. It was the perfect combination of sweet and salty. The chicken was very tender and the teriyaki glaze was absolutely DELISH on the rice and broccoli. (This is saying a lot because I’m not a big broccoli fan and I actually cleaned my plate.) It even passed the “Toddler Test.” My two-year-old, who hates just about everything except yogurt and fruit snacks, was hovering around my plate asking for bites. Hallelujah!

Now, you may be wondering why everything I post on this blog turns out so awesome (at least according to me and the hubs.) Believe me, I’ve tried some recipes that left A LOT to be desired. And you won’t find those here. I’m only posting dishes that I like, that my family enjoys, and that turn out great. Maybe one of these days I’ll post some of my failures for a good laugh. But for now, my goal is to only pass along the cream of the crop.

Until next time,
Ryann

Blackened Fish Tacos With Spicy Citrus Slaw

Fresh, tangy flavor with a spicy kick!

I’m a big fan of grilling out. Mainly because I don’t know how to turn on our BBQ, which means that I’m not the one doing the cooking.

There are a lot of blackened fish recipes out there. This dry rub is a hybrid of several I’ve seen in the past few months. It can be adjusted to your taste or changed up a bit depending on what you have on your spice rack. I use equal parts of all spices, however, if spicy isn’t your thing, cut back on the cayenne a little.

I had to rely on the hubs to supply the cooking time/temperature etc. And I asked him about it a week after we tried this recipe. Point is, these are approximations. If anything sounds fishy (I couldn’t resist!), please adjust based on your likely superior barbecuing knowledge.  Safe cooking temp for fish is 140 degrees. You can tell it’s ready when it flakes easily and appears opaque.

Blackened Fish Tacos With Spicy Citrus Slaw
Serves 2-3

Ingredients:
2-3 boneless, skinless white fish fillets (I used tilapia)
2 tablespoons extra-virgin olive oil
¼ teaspoon salt
¼ teaspoon pepper
¼ teaspoon cayenne pepper (use 1/8 teaspoon for a little less heat)
¼ teaspoon chili powder
¼ teaspoon onion powder
¼ teaspoon garlic powder
¼ teaspoon dried oregano
¼ teaspoon dried thyme
¼ teaspoon cumin powder
4-6 small soft tortillas (I used white corn)
dollop of salsa (optional)

Directions:
Rinse fish fillets and pat dry. Place fish on a large plate and drizzle with olive oil. In a small bowl or ramekin, mix together all dry rub ingredients. Massage half the dry rub mix onto one side of the fillets, then flip over and use the remaining rub to coat the other side of the fish.

Preheat grill to high (around 400 degrees). If you have one, place fish in grilling basket. (These are GREAT because they keep fish and veggies from falling down into the grill. I found mine at HomeGoods and several online retailers sell them for under $20.) If not, you can slice a few lemons and place those on the grill under the fish, so the fish doesn’t stick. This method also gives the fish a nice citrus flavor.

Sear fish on high heat for about 2 minutes on each side. Reduce grill temperature down to medium-low (around 300 degrees) and cook fish for an additional 7-9 minutes.

If desired, warm the tortillas on the grill or in the microwave. Fill tortillas with a little Spicy Citrus Slaw and drizzle with Spicy Sauce (recipes below).  You can also add a dollop of salsa if you’re so inclined.

Alternative Cooking Method:
I’ve never made these in the oven just because they turn out so great on the grill, but if you don’t have access to a BBQ, you could preheat the oven to 400 degrees, place the seasoned fish in a baking dish, cover with aluminum foil, and bake 15-20 minutes until fish flakes easily.

Spicy Citrus Slaw

Ingredients:
1 (10-ounce) package of tri-colored slaw (broccoli, green & red cabbage, carrot)
1 tablespoon white vinegar
1 lime, juiced
¼ teaspoon cayenne pepper (1/8 teaspoon for a little less heat)
½ teaspoon chili powder

Directions:
In a medium bowl, combine all ingredients and toss well. If desired, place in the refrigerator to chill before serving. (Note: You can make your own slaw by purchasing carrots, cabbage, and broccoli and shredding/julienning the veggies, but it can be time consuming and I’m all about making life easier.)

Spicy Sauce

Ingredients:
2-3 tablespoons reduced-fat sour cream
½-1 tablespoon Sriracha hot chili sauce

Directions:
Mix sour cream and Sriracha hot sauce together and drizzle over fish tacos. (Note: These measurements are completely flexible. More Sriracha for a spicier sauce, less for a creamier, mellower taste. You can even just use one or the other. Totally up to you!)

Results:
We had this for dinner last weekend when the in-laws were over. And we all love spicy food so these were a big hit. WARNING: Cayenne pepper really takes it up notch in the heat department so if you don’t like spicy foods—or if you are making this for the little ones—cut WAY back on the amount of cayenne you use.

We had refried beans on the side (with a little jalapeño jack cheese melted in) and put out the flames with my latest summertime obsession: Starborough Sauvignon Blanc from the Marlborough region in New Zealand. It’s crisp and refreshing and a perfect complement to this muy caliente meal. Enjoy!

Until next time,
Ryann

Crock Pot Hawaiian BBQ Pork

You had me at BBQ sauce and pineapple...

Nothing says 4th of July like pork in the Crock Pot right? Okay, maybe not but I tried this the other night and just had to share.

Many of my cooking inspirations come from Pinterest. It’s like one-stop shopping for great recipe ideas. LOVE, LOVE, LOVE that site. But I digress. The other day, someone posted a Crock Pot recipe with only three ingredients: BBQ sauce, chicken, and a can of pineapple. They had me at BBQ sauce…and the pineapple was the icing on the cake.  Plus, who can pass up such a simple recipe with so few ingredients?

Well, I didn’t have any chicken on hand (Gasp! When does that ever happen?), but I did have a pork tenderloin that needed to be used. So I threw it in the Crock Pot, added a few veggies to the mix, and now here I am sharing this slightly-altered variation with you folks.

Crock Pot Hawaiian BBQ Pork
Serves 6-8

Ingredients:
1.5-2 pounds pork tenderloin
1 cup carrots, coarsely chopped
½ medium red onion, coarsely chopped
1 medium red bell pepper, coarsely chopped
1 (20 ounce) can pineapple chunks with juice (not heavy syrup)
1 (18 ounce) bottle your favorite BBQ sauce (I used the sale brand Sweet n’ Spicy)

Directions:
Place tenderloin in Crock Pot. Layer veggies on top. Dump in canned pineapple with juice. Pour the entire bottle of BBQ sauce over the top. Cook on low 6-8 hours, until pork shreds easily with a fork.

Healthy “Swap”tion:
The obvious health swap here is to make this dish with chicken instead of pork. (Although clever marketing would have you believe that pork is the “other white meat,” that’s not the case…this little piggy is still considered red meat by the USDA.)  I would suggest keeping the amount of veggies and pineapple the same but using 2-3 boneless chicken breasts and maybe half the bottle of BBQ sauce. The chicken will also cook faster. Typically around 5-6 hours on low.

The Result:
How can these ingredients not yield something yummy? It smelled scrumptious in the house all day while this was simmering and it didn’t disappoint. We spooned it over a little brown rice and had a spinach/strawberry/glazed walnut/Mediterranean herb feta cheese salad with raspberry vinaigrette dressing on the side. DELISH!

Hope everyone has a happy and safe 4^th of July holiday.

Until next time,
Ryann

Meatless Mondays: Quinoa & Black Bean Fiesta Bowl

A light and tasty, meatless alternative to your typical burrito bowl.

We’ve already established that I believe most dishes benefit from the addition of avocado…and these Fiesta Bowls are no exception. The fresh-Mex combination of cilantro, lime juice, avocado, quinoa, and black beans is to-die-for-delish! Adapted from this Shiksa in the Kitchen post, the following recipe is perfect for Meatless Monday—or any day of the week!

Quinoa & Black Bean Fiesta Bowl
Serves 2-3

Ingredients:
1 cup quinoa
½ cup cilantro, washed and stemmed
1 lime, juiced
2 cups Romaine lettuce, washed and shredded
1 (15 ounce) can black beans, rinsed and drained
1 cup corn
1 large tomato, chopped
½ medium yellow, red, or orange bell pepper, chopped
¼ cup onion, chopped
1 medium avocado, peeled, seeded, and chopped
2 tablespoons pico de gallo
2 tablespoons reduced-fat sour cream

Directions:
Prepare quinoa according to package directions. Place cooked quinoa in a large bowl. Add cilantro and lime juice to a food processor and pulse a few times until cilantro is coarsely chopped. Scrape sides and dump cilantro lime mixture into prepared quinoa, mix well. In two (or three) serving bowls divide quinoa/lime mixture and begin layering the remaining ingredients on top. (Lettuce, beans, corn, tomato, bell pepper, onion, and avocado.) Garnish each fiesta bowl with a dollop of sour cream and a little pico de gallo and serve immediately.

Variations:
The best part about this recipe is that you can leave out or add ingredients based on your preferences or what you have in the fridge/cupboard. Don’t have bell peppers or don’t care for corn? Don’t add them. Want to really spice it up? Add some diced jalapeños. Not feeling Meatless Monday? Throw in a little cooked chicken breast. The options are endless!

The Result:
This was one of the first dishes I tested when we implemented Meatless Mondays in our household. The hubs—initially skeptical that this meal would not be satisfying sans the meat—was pleasantly surprised by the taste and fact that it filled him up. The secret?  The quinoa and black beans are packed with protein and all the fresh veggies provide tons of good-for-you fiber. This meal is perfect for hot summer nights or any time you are craving a healthy, light Mexican-esque dish.

Until next time,
Ryann

Turkey Bacon & Avocado Summer Pasta

The perfect Summer pasta. Yum!

This recipe caught my eye on Pinterest a few weeks ago. I’d been on the lookout for yummy dinner ideas that didn’t require turning on the oven and this totally fit the bill. I had to do a little hunting to find the original source but it looks like it came from the Better Homes and Gardens website.

Of course, I made a few minor swaps to make it a little healthier (added tomatoes and used turkey bacon instead of regular bacon). I also switched the Pecorino RomanoPecorino RomanoPecorino RomanoPecorino Romano for Parmesan cheese (because that’s what I had in the fridge).

Turkey Bacon & Avocado Summer Pasta

Ingredients:
8 ounces of your favorite pasta (I used Trader Joe’s Organic Vegetable Radiatore)
6 slices reduced-sodium turkey bacon, cooked crisp and crumbled
2 Roma tomatoes, washed and chopped
2/3 cup fresh basil, washed and chopped
1 whole lemon, juiced
2 tablespoons extra-virgin olive oil
2-3 cloves garlic, peeled and minced
1/4 teaspoon black pepper, freshly ground
1/2 cup Parmesan cheese, shaved
2 medium avocados, halved, seeded, peeled, and chopped

Directions:
Cook pasta according to package directions.

Cook turkey bacon according to package directions until crispy and easy to crumble. (I used the microwave and it took about 5 minutes. I checked every 30 seconds after the two-minute mark in order to avoid burning.)

In a large bowl combine all ingredients except avocado and toss well. Add avocado right before serving, toss lightly, and garnish with a little extra Parmesan cheese and black pepper.

Healthy “Swap”tion:
Trade the regular pasta for whole wheat and reduce the amount of extra-virgin olive oil from 2 tablespoons to 1 tablespoon.

The Result:
I thought this was going to be good…and it was actually great. The flavors complement each other so nicely and it’s a tasty, light way to enjoy pasta. I was going to serve this with garlic bread, but it worked out well as a stand-alone dish. Pasta, check. Veggies, check. Protein, check. It’s an all-around winner. The hubs really liked it too, which is always a bonus. This one will surely be making appearances on our dinner table throughout the summer.

Until next time,
Ryann

Taste the Rainbow

Variety is the spice of life!

When I was little, my mom swears I would only consume things that were orange. Being a child of the 80s, “foods” like Doritos, Tang, and Cheez-Its were all the rage, so I’m pretty sure my monochromatic diet left a lot to be desired.

To this day, I’m still partial to several orange foods. But as I began to expand my taste buds and think about ways to make healthier meals for myself and my family, Mother Nature’s colorful bounty—a.k.a. fresh vegetables and fruits—were an obvious starting point.

We all know that we’re supposed to eat 5-9 servings each day. However, knowing and doing aren’t the same thing. It’s easy to fall into the trap of buying the same items in the produce department each week then wondering why you’re bored eating them when you get home.

So what’s the easy fix? Change it up a little. Here’s a list of fruits and vegetables broken down by color. On your next shopping trip, why not grab one new thing from each of the groups? It’ll help you add some color variation to your weekly menu and hopefully stave off produce monotony.

Red:
Apples, tomatoes, radishes, red bell peppers, strawberries, red potatoes, blood oranges, cherries, cranberries, papaya, pomegranates, raspberries, watermelon, red chili peppers, guava, rhubarb

Orange:
Oranges, peaches, nectarines, orange bell peppers, carrots, grapefruit, mangoes, persimmons, pumpkins, sweet potatoes, tangerines, mandarins, cantaloupe

Yellow:
 Squash, lemons, yellow tomatoes, sweet corn, yellow beets, yellow potatoes, pears

Green:
Spinach, kale, green grapes, green beans, zucchini, cucumbers, peas, snap peas, okra, leafy greens, limes, leeks, kiwi fruit, honeydew melon, green bell peppers, green onions, cabbage, green apples, Brussels sprouts, broccoli, avocado, asparagus

Blue/Purple:
Blueberries, eggplant, purple cauliflower, red/black grapes, beets, plums, red onions, purple carrots, purple cabbage, raisins, purple asparagus, prunes, blackberries, black currants, elderberries

Note:
These days, I buy most of my produce organic. Yes, it’s a little more expensive but can you really put a price on food that’s not laden with chemicals and pesticides? If you have to pick and choose, here’s a list of the “Dirty Dozen” and the “Clean Fifteen.” (Source: Environmental Working Group.) But  at the end of the day, the health benefits of eating fruits and vegetables far outweigh the negative effects of NOT eating them so don’t beat yourself up if everything you buy isn’t organic.

The Dirty Dozen:
The following 12 items are notorious for containing the highest levels of pesticide residue. Several of them also have thin skins that allow the icky stuff to leach into the “flesh” of the fruit/veggie.

Apples

Celery

Cherries

Grapes (imported)

Lettuce

Nectarines

Peaches

Pears

Potatoes
Spinach

Strawberries
Sweet bell peppers

The Clean Fifteen:
The fruits and veggies listed below typically have the lowest levels of pesticides and most have non-edible thicker skins that help keep the bad stuff out. You can probably skip the organic versions of the following 15 items.

Asparagus
Avocado
Cabbage
Cantaloupe (domestic)
Eggplant
Grapefruit
Kiwi fruit
Mango
Mushrooms
Onions
Pineapples
Sweet corn
Sweet peas
Sweet potatoes
Watermelon

I hope this post inspires you to put a few new, colorful items in your basket during your next trip down the produce aisle.

Until next time,
Ryann

Unbelievably Simple Honey-Mustard Chicken

Juicy, tangy, and sweet, Oh My!

My friend Lindsay had me over for dinner last week. She wanted to make a dish that had been passed around her circle of friends that was easy, tasty, and super family friendly. (Her two-year-old twins love it!) I’m all for anything that requires minimal ingredients and prep time so I was excited to try it. She baked it in the oven and that’s how you’ll find the recipe below. But we also thought it might be good in the Crock Pot. And it was! I’ll share both ways to cook the chicken in this post.

Unbelievably Simple Honey-Mustard Chicken

Ingredients:
2-3 boneless chicken breast fillets
¼ cup melted butter (1/2 stick)
¼ cup yellow mustard
¼ cup honey
Dash of pepper

Directions:
Preheat oven to 350 degrees. Place chicken breast fillets in an 8x8 glass baking dish. Melt butter in microwave for about 30 seconds. In a small bowl, combine melted butter, mustard, and honey. Stir well. Pour honey-mustard mixture over chicken breasts and add a dash of pepper. Bake for 30 minutes, uncovered. Remove chicken from oven, turn the breasts over, and spoon juices from the baking dish over them. Add another dash of pepper (if desired). Return to the oven and bake an additional 30 minutes uncovered.

Serving Suggestion:
This chicken is great with wild or brown rice and a nice green vegetable. (We had steamed lemon-pepper green beans.) Try drizzling a little of the leftover honey-mustard sauce over the rice to add a little pizazz.

Crock Pot Honey Mustard Chicken

This one turns out great in the Crock Pot too!

If you love your Crock Pot as much as I do, this may be the preparation method you prefer. Here’s how you make this one in the slow cooker. (The only additional ingredient is chicken broth.)

Ingredients:
2-3 boneless chicken breast fillets
¼ cup melted butter (1/2 stick)
¼ cup yellow mustard
¼ cup honey
1 cup chicken broth
Dash pepper

Directions:
Melt butter in microwave. In a small bowl, combine melted butter, mustard, honey, and chicken broth and stir to mix. Place chicken in Crock Pot and pour honey-mustard mixture over the fillets. Cook on low for about 6 hours or until chicken shreds easily.

Serving Ideas:
We spooned our shredded chicken (with lots of yummy honey-mustard juice) over some brown rice and paired it with parmesan baked veggies on the side. (I’ll share the veggie recipe in a future post once I’ve perfected it!)

The Result:
Presentation-wise, the baked chicken looks prettier, but both are equally simple and tasty. Whichever way you choose to make it, this chicken is sure to please.

Until next time,
Ryann

Agave-Citrus Baked Pork Chops With Garlic Mashed “Potatoes”

Sweet and sour? Check. Low-Carb? Check. Delicious? Check.

If you’re tired of chicken, steaks, and fish, pork chops are a nice alternative. My favorites are the lean, boneless cuts that are on the medium-thick side. (These are harder to dry out than the really thinly sliced ones.)

When I started looking for pork chop recipes, most of the glazes and marinades called for honey. I wanted to swap out the honey for something a little healthier so agave nectar seemed an appropriate choice. Without getting too technical, agave has a lower glycemic index than honey so it doesn’t have a drastic effect on the blood sugar/insulin balance making it safe for people with diabetes. Though it’s sweeter than sugar, it’s fairly mild so it doesn’t mask other flavors. Also, it’s less viscous than honey and  easier to combine into many foods.

Marinades are an easy and tasty way to perk up meats. They also seal in moisture preventing meat and poultry from drying out in the oven or on the grill. The minimum time you want to marinate these pork chops is about an hour. (I did mine all day.)

The mashed “potato” recipe below is in quotes because it’s actually made with cauliflower. Don’t knock it until you try it, folks. It’s DELISH and a lot better for you than traditional mashed potatoes.

Agave-Citrus Baked Pork Chops
Serves 3-4

Ingredients:
1/3 cup agave nectar (I used Wholesome Sweeteners Organic Blue Agave)
1/3 cup citrus juice (I combined lime and lemon)
2-3 cloves garlic, peeled and minced
1/8 teaspoon freshly ground black pepper
Dash cayenne pepper (if desired)
3-4 boneless lean pork chops
Olive oil spray

Directions:
In a Ziplock freezer bag, combine agave, citrus juice, minced garlic, pepper, and cayenne pepper. Rinse pork chops and add to bag, squishing liquid around to thoroughly coat meat. Squeeze excess air from bag and seal. Marinate pork chops in fridge for a minimum of one hour. (Again, mine were in there from about 9:30 AM until 7:30 PM.)

Preheat oven to 350 degrees. Spritz the bottom of an 8x8 baking dish with olive oil spray. Remove pork chops from Ziplock bag and place in the baking dish. Pour marinade mixture over the top of the pork chops, evenly coating them. Bake for 10 minutes, remove from oven, and  flip the chops over. Use a spoon or baster to coat the tops of the meat one more time, then return to the oven and bake for an additional 10-12 minutes or until internal temperature reaches 145-150 degrees.

Garlic Mashed “Potatoes”
Serves 2-3

Ingredients:
1 (12-ounce bag) cauliflower florets
1 garlic clove, peeled
1 tablespoon sour cream

Directions:
Cut corner off the bag of cauliflower florets and steam in microwave for 3-4 minutes. Remove carefully from microwave and use a rolling pin to “mush” the cauliflower (while it’s still in the bag). Open bag and pour cauliflower into a food processor. Add the peeled garlic clove and sour cream and blend until smooth. Serve immediately.

Kitchen Tip:
The fastest and easiest way to get that tough outer shell off a garlic clove is this: Use the broad side of a large knife and press it down flat against the clove on a cutting board until it cracks. Then just peel off the “shell.” Voilà!

The Result:
The hubs is usually wary when he sees pork chops cooking in the oven. I’m notorious for drying them out to the consistency of jerky. Two things went right this time. 1) I did a little research and realized that the cooking temperature for cuts of pork have officially been reduced to 145 degrees—I’d been cooking it to 165 before, and 2) I turned the pork chops over half-way through baking and basted them which really helped to keep them moist and juicy.

These were hands down the best pork chops I’ve had in a long time. The sweet and tangy marinade was a nice complement to the meat (it would also be great on chicken!) and the garlic mashed “potatoes” along with a green salad were perfect sides.  It was a low-carb, healthy, and very tasty meal. We’ll definitely be eating this one again soon.

Until next time,
Ryann

Rosemary and Leek Roasted Red Potatoes

A delicious side for any meat, poultry, or fish!

Happy Wednesday, Friends! I asked on Facebook the other day what types of recipes you’d like me to post in the weeks to come. Fast, easy, meals and side dishes with minimal ingredients topped the list. These Rosemary and Leek Roasted Red Potatoes are super simple to make and they are a wonderful side to chicken, steak, fish, or whatever you’re having for dinner. (Not big on potatoes? Note the health “swap”tion below!)

Rosemary and Leek Roasted Red Potatoes
Serves 3-4

Ingredients:
Olive oil spray
5-6 medium red potatoes, organic preferred (cubed into bite-size pieces)
¼ cup leeks (sliced)
Olive oil spray
Pinch dried rosemary
Dash pepper
Dash sea salt

Directions:
Preheat oven to 425 degrees. Use olive oil spray to coat the bottom and sides of an 8x8 baking dish. Spread raw, cubed potatoes in an even layer in the bottom of the dish. Place sliced leeks (if you don’t have leeks, you can use green or white onion) evenly on top of potatoes. Sprinkle a liberal amount of rosemary and a little salt and pepper on top. Place in the oven and bake for 35-40 minutes. Oven cooking times may vary, and larger chunks of potatoes will take longer to cook through.

Healthy “Swap”tion:
If you’re trying to cut carbs or just incorporate more healthy veggies in your diet, use quartered zucchini and squash pieces in place of the potatoes. Just wash and peel the veggies and then follow the rest of the directions above. You’ll want to bring oven temp down to 400 degrees, and reduce cooking time to about 25-30 minutes.

The Result:
Not only is this dish delicious, it makes the house smell divine while it’s cooking. This is one of my favorite side dishes to have with a nice steak. We pair it with a spinach salad, artichokes, or asparagus depending on what’s in the fridge.

Sometimes I double the batch, use a larger baking dish, and save the leftovers to have as breakfast potatoes the next morning. YUM!

Until next time,
Ryann

Meatless Mondays: Herbed Feta Chickpea Salad

Fresh, zesty, and healthy--what more can you ask for?


 A few weeks ago, I attended an awesome workshop hosted by my friend Rachelle. It was called Food to Love, and in a nutshell the focus was on ways to feed your family healthier, better foods. I learned several valuable pieces of information that afternoon, and I’ll be sharing a few of them in the weeks and months to come. But one of the first changes implemented in my house was Meatless Mondays. The hubs, who has rarely met a meat he hasn’t liked, was surprisingly open to this idea. I was prepared to whip out the scary statistics, but it proved unnecessary. He was totally on board with cleaning up our diet.

Since legumes are one of the main non-meat protein sources out there, this recipe caught my eye on Pinterest. However, being a native Californian, I firmly believe that almost everything is better with avocado. I also swapped the parsley for fresh basil then added some yellow bell peppers and flavored feta for a little extra kick. Here’s what I came up with. (Note: I use organic ingredients whenever possible. More on that in a future post.)

Herbed Feta Chickpea Salad
Serves 2 as a main dish or 4 as a side dish

Ingredients:
1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained
15-20 cherry tomatoes, halved
1 small-to-medium cucumber, peeled and quartered
¼ cup white onion, minced
½ cup fresh basil leaves, washed and chopped (or torn)
½ cup yellow bell peppers, chopped
1 medium lemon, juiced
3 tablespoons extra-virgin olive oil
1 tablespoon apple cider vinegar
2-4 ounces herbed feta cheese (I used 1/2 package (2 ounces) Athenos Garlic & Herb)
1 medium avocado, cubed
Dash pepper (to taste)

Directions:
In a large bowl, combine chickpeas, tomatoes, cucumbers, onion, basil, and bell peppers. Add lemon juice, olive oil, apple cider vinegar, and feta cheese. Toss well. Add cubed avocado, fold ingredients together gently, and let sit for 10-15 minutes allowing the flavors to mingle. If desired, add a dash of pepper just prior to serving.

Time-Saving Tip:
This recipe takes a little while to put together since it involves chopping up a bunch of veggies. If you want to try this dish on Meatless Monday, consider cutting up your vegetables on Sunday when you have more time and bagging them separately to store in the fridge. That way, all you need to do for dinner on Monday is toss them in a bowl, whip up the wet ingredients, and combine them. The only thing you should wait to cut would be the avocado since it browns quickly.

Results:
This is one of my favorite new recipes. It’s tangy and delicious and it’s nice to know you’re using lots of wholesome and healthy beans and veggies. Plus, with summer almost here, it’s great to have a light meal that doesn’t require turning on the oven and heating up the kitchen.

I served this as a main dish with garlic bread and it was totally filling. Better yet, my husband loved it. If you’re serving it as a side, it could easily feed four people. 

I thought that this might be one of those recipes that would be good the next day after “marinating” in the fridge overnight. I was wrong. I don’t know why, but the flavors fell flat and it wasn’t as good cold. Eat this one while it’s fresh.  It’s SOOOOO much better!

Until next time,
Ryann  

Tomato Basil Tilapia

Better than a restaurant meal, honest!

Anyone who has hung around me for a while knows that I pretty much hate all seafood. My dislike of our little ocean-dwelling friends started at an early age. The rents took me to a Red Lobster and told me to try the cod since it was the “least fishy” tasting thing on the menu. WARNING BELLS!!!  I was gingerly picking my way through my meal when I turned over the fillet and found a bunch of scaly skin. That sealed the deal. I was DONE with fish.

Fast forward 25-plus years. I meet my husband who LOVES all things seafood. It was probably him who force fed me my first bite of macadamia-nut encrusted halibut—and to him, I am eternally grateful. (As we all know, macadamia-encrusted anything is DELISH.)

So, long story short, it’s taken me a really long time but I’m finally venturing into the world of mild, white fish. Recently, I received an email from the Betty Crocker website featuring TilapiaTomato Basil Fillets. The looked great, but my need to tinker with recipes and the fact that I didn’t have any fresh basil on hand prompted me to modify the recipe a bit. Here’s what I came up with.  

Tomato Basil Tilapia

Ingredients:
2-3 tilapia fillets (I buy the frozen ones in bulk at Costco), thawed
2 tablespoons extra-virgin olive oil
3-6 tablespoons of lemon juice, or 1-2 lemons juiced (I really like lemon so I use a lot)
1 teaspoon of dried basil
1 (14.5 ounce) can of diced tomatoes flavored with basil, garlic, and oregano (I use Hunts)
3 tablespoons freshly grated parmesan cheese

Directions:
Preheat oven to 400 degrees. Defrost tilapia and rinse. In a small- to medium-sized glass baking dish (mine’s a rectangular 2.2 QT), combine olive oil and lemon juice. Place tilapia fillets in lemon juice/oil mixture, turning over several times to coat the fish. Sprinkle coated fillets with dried basil. (Use as much or as little as you like. I’m pretty heavy-handed with my spices.) Spoon diced tomatoes and all the juices in the can evenly over the fillets. Sprinkle with parmesan cheese and a little more dried basil. Bake uncovered for approximately 20 minutes at 400 degrees. Fish is done when it flakes easily.
 
Serving Suggestion:
Tomato Basil Tilapia pairs nicely with asparagus and either brown rice or quinoa.

Cooking Tip:
Want delicious steamed asparagus in 3 minutes? Rinse and break off the fibrous ends of the asparagus stalks. Place asparagus in a microwave safe baking dish. Add ¼ cup of water. If desired, squeeze the juice of one lemon evenly over the stalks. Sprinkle with your favorite seasonings (I like Trader Joe’s 21 Seasoning Salute), add a spritz of olive oil spray, and microwave uncovered for 2.5-3.5 minutes. (Times may vary with different microwaves.)

Delicious steamed asparagus--in just 3 minutes!

The Results:
Tomato Basil Tilapia has become a weekly staple in my house. Not only is the hubs elated that I’m finally cooking AND eating fish, he actually said that this dish is just as good—if not better—than anything he’s had at a restaurant. Even if you’re not a big fan of our fishy friends, try this recipe. You’ll be glad you did.

Until next time,
Ryann