Right now, I’m sure most of you out there are seeing the same thing in your fridge.  No, and I don’t mean that box of baking soda that’s been sitting in the back corner for who knows how long now.  I’m talking about your leftover Thanksgiving turkey (if you’re veggie, maybe some leftover tofurkey?).  If any of you have any leftover from your day of feasting, it’s probably not much and probably not as tasty as it was about a week ago.  But if you’re like me (or a certain energetic, carrot cake lovin’ Duke University student), you hate wasting food.  That said, I decided to whip up a quick lunch with my leftover turkey versus being a turkey and leaving my food for the garbage disposal’s pleasure.

I wasn’t exactly sure what I could make being that I was sort of tired of the turkey sandwich and really have had enough carbs lately to last me until the media stops talking about the ‘ay-yi-yi’ of Tiger Woods.  Man, this story keeps on going and going and going! Plus, being that it’s been getting chillier here (although it was a balmy high-60’s yesterday!), I was in the mood for soup.  And when you’re in the mood for some quick soup, there’s nothing quicker than soup in a box!  Armed with my trusty and reliable rectangular wonder and some other remnants in my fridge and freezer, I came up with a masterpiece (at least in my mind)!

Jazzed and Pizazzed Black Bean Soup
Serves 1

• 1 cup of black bean soup (I used Trader Joe’s boxed soup)
• shredded pieces of leftover turkey (I think I used about 1/2 – 3/4 cup?)
• 1/2 cup of chopped tomatoes
• 1/4 cup of edamame, shelled
• 1/4 of an avocado, sliced and cubed
• 2 TBSP of nonfat ricotta cheese (Greek yogurt would have been great, but I didn’t have any)
• few shakes of adobo powder
• few shakes of dried cilantro
• s&p

1) In a medium pot, begin warming your black bean soup on medium heat.

2) Add your turkey, chopped tomato, edamame, adobo powder, dried cilantro, salt and pepper.  Give everything a good stir.  Allow everything to heat up and the flavors to blend together for 5-7 minutes.

3) Once hot, pour your soup into a bowl.  Top with avocado and ricotta cheese.

4) Discover your new found love for your Thanksgiving leftovers!

Turkey, leftover or not, has always been one of my favorite foods.  I love how it can be so versatile and can take on the flavors of anything and everything you wish to add to it.  In this meal, my turkey had an almost Mexican flare with the black bean soup, cilantro, adobo powder, avocado and tomato.  It was hard for me to imagine that about a week ago, when it was served with mashed potatoes, gravy and cranberry sauce.  If you can’t already tell, I really enjoyed this soup.  I know that I really didn’t do too much for all this to come together being that the soup came pre-packaged and the turkey was a gift from my mother-in-law (thanks El!), but that’s what makes being creative so much more rewarding.  With this quickie meal, I was able to clean out my fridge, have a healthy and hearty meal in a jiffy and not waste a single piece of turkey (I made Patrick this soup, too, and he gave it two thumbs way up!).  It sort of makes me wish I had more to gobble, gobble up!

What did you do with your Thanksgiving leftovers?  Has anyone seen a Zhu Zhu Pet in person?  I just saw them on tv the other day and I can’t believe they’re all the rage?! What is up with that?

Image Credit – boncherry.com

Namasté,
Nicole

I have a secret.  I always thought brussels sprouts were weird.  I mean, they are mini cabbages, right?  So, what’s the allure?  Whenever I saw brussels sprouts either on a menu or on the table (not at the Healthy Chow house, at a friend’s house), I sort of shuttered.  Who knows why?  The truth is, I had never even tried a brussels sprout.  I thought they looked weird and people would always say (on tv) that they ‘hated’ them.  BTW, when I say ‘people’, I mean Punky Brewster.  I remember how she hated them, but used to always say before going to a commercial break, “I’ll be back before you can say ‘brussels sprout’!”  I think it may have been Punky that seeded the idea in my head that these mini leafy veggies were not so much.  But I digress…

Image Credit – kristievosper.typepad.com

Anyway, while my days of watching Punky B. on tv (hey, that rhymes!) are over (tears streaming down my face), my days of fearing the brussels sprout are also over.  In fact, I can’t believe I ever gave them the cold shoulder in the first place!  And, they are so good for you!  According to WHFoods.com:

Brussels sprouts reduced the development of pre-cancerous cells 41-52% in the colon and 27-67% in the liver, and drastically diminished the size (85-91%) of pre-cancerous lesions in the liver.

…a cup of Brussels sprouts contains a whopping 1122 IU of vitamin A plus 669 IU of beta-carotene, both of which play important roles in defending the body against infection and promoting supple, glowing skin.

Consumption of cruciferous vegetables, such as Brussels sprouts, is known to reduce the risk of a number of cancers, especially lung, colon, breast, ovarian and bladder cancer. Now, research reveals that crucifers provide significant cardiovascular benefits as well.

After reading all the nutritional benefits, for Thanksgiving this year, I decided to bring a dish that contained the ever-so-mighty brussels sprout.  I figured, my family can all ‘thank’ me later (get it?).

Roasted Brussels Sprouts with Goat Cheese, Dried Cranberries, Chickpeas and Pecans
Serves 10 – 12

• 2 1/2 lbs. of brussels sprouts
• 2 1/2 TBSP of olive oil
• 4 TBSP of orange muscat champagne vinegar (I used Trader Joe’s brand)
• 3 oz. of pecans, chopped (I used Green Valley Pecans)
• 1 1/4 cup of chickpeas
• 1 cup of dried cranberries
• 2 1/2 oz. of goat cheese (I used about half of the tube of the Trader Joe’s brand)
• few shakes of adobo powder
• s&p

1) Preheat the oven to 400 degrees.

2) Wash and trim your brussels sprouts.  I cut the stems off and discarded any of the outer layers that looked wilted or ‘not-so-fresh’.  I then quartered each sprout (you can just halve lengthwise the smaller ones).

3) Place your prepared brussels sprouts in a large bowl and add the olive oil and champagne vinegar.  Gently toss everything together and make sure all the sprouts are evenly coated.  I used my hands to do this.

4) Line a large baking sheet with aluminum foil and coat with cooking spray (I had to use a large baking sheet and a small one).  Spread the brussels sprouts in a single layer on the sheet, making sure they do not overlap.

5) Roast for 35 minutes and add the chickpeas about halfway through.  Add the dried cranberries and pecans for the last 15 minutes.  Shake the pan and move some of the brussels, cranberries and pecans around occasionally while roasting in the oven to ensure even cooking.  You’ll see some of the brussels sprout edges browning and crisping – that means they are done!

6) Transfer the contents of the pan to a large bowl or serving dish.  Season with adobo powder, salt and pepper to taste.

7) While everything is still hot, add your goat cheese.* I crumbled the goat cheese in smaller pieces before adding it to the top of the brussels sprouts.  Gently toss to ensure the goat cheese is evenly distributed.

8 ) Eat, eat, eat!

*If bringing this to a party, I would suggest waiting until the dish has been heated and is about to be served before adding and mixing in the goat cheese.

This dish was a hit at my Thanksgiving dinner table.  While some were a bit concerned that they had never tried a brussels sprout and thus, had some preconceived notions about the miniature cabbages, most ended up really enjoying my dish.  I think what turns people off about brussels sprouts is the fact that they can taste a bit bitter.  By adding orange muscat champagne vinegar and dried cranberries, the dish was subtly sweetened and the bitterness was counteracted.  I also feel that roasting the brussels brought out their natural sweetness and also added to the rustic look of this recipe.  And of course, when you add silky smooth goat cheese and crunchy pecans to anything, it always tastes good!

I guess I can see why the brussel sprout gets a bum rap.  They are sort of odd looking and probably not on the top of the list of vegetables you’d want to eat raw.  But when they’ve been prepared, paired with some great ingredients, graced with some pizazz and basically given a chance, they can turn your world around.  Remember what Punky did for Henry?

“Every time I turn around, I see the girl that turns my world around. Standing there…”

Are there any foods that you’ve grown to love? Or, any foods you ‘thought’ you didn’t like, but actually now love since you’ve tried them?

***Wanna win some free gourmet chocolate?  If that’s a yes, check out Kerstin’s blog for her fantastic Hotel Chocolat giveaway!***

Namasté,
Nicole

***Happy Veterans Day to all of our troops and veterans.  Thank you for keeping us safe and for preserving our nation.***

***Thank you all for your well wishes and emails.  I’m feeling a little bit better today and thankfully, it wasn’t the flu of a pig-like nature.  I’m pretty sure it’s just the common cold.  But thank you so much for caring about Healthy Chow!***

Bet you’d never thought you’d hear those four words together, huh?  Well, I didn’t either until I decided after my previous posts on the kabocha/buttercup squash that my desire to cook more with this little blogosphere famous gourd just wasn’t satisfied yet.  And thus began my hunt for another recipe.  I saw many online for soups, purées and roasting and stuffing, which all sounded delicious, but didn’t really knock my socks off.  Finally, I stumbled upon a recipe for kabocha pie.  It looked just like a pumpkin pie (I guess it really is a pumpkin pie), but instead of it being sweet, it was savory.  I just had to give this a try.  I love quiches and pies, I love any kind of pumpkin and I love eating, so what other reason did I need to make this little yummy recipe? None.

That said, I began studying the recipe to see how I could ‘Healthy Chow-ify’ it.  When I say, ‘Healthy Chow-ify’, I mean make any substitutions that I’d prefer, do anything that would make the recipe simpler and use any ingredient that I have on hand versus having to buy new ones.  Why?  Because that’s how this girl rolls…

The kabocha pie recipe I found online called for a traditional pie crust.  Being that I’ve never made a real pie crust and those frozen ready-to-use ones sorta freak me out, I decided to make my own healthier version.  I figured since the kabocha would be pretty sturdy and not really watery/liquidy, the crust didn’t need to be too thick or ‘crusty’.  It just had to have some sort of a crunch and serve as a base for my beloved kabocha.  Sounds easy enough, right? Well, it was and it was actually one of the tastiest and easiest recipes I’ve made in quite some time.

Kabocha Tofu Zucchini Pie
Adapted from TheKitchn.com
Serves 6

For the crust:
From Bitsys Kitchen

• 1 3/4 cups of cooked brown rice (I used Lundberg’s Short Grain Brown Rice)
• 2 egg whites (or 1/3 cup of liquid egg whites)

1) Preheat the over to 350 degrees.

2) In a bowl, mix the cooked brown rice with the egg whites.  Then press the brown rice mixture into a pie plate that has been coated with cooking spray.

3) Bake for 10-15 minutes or until the rice starts getting crispy at the edges.

For the filling:

• 2 lbs. of kabocha, peeled, seeded, and cubed (about 4 cups)
• 1 TSP olive oil
• 1 small onion, diced (about 1 cup)
• 1 TBSP of garlic, minced
• 12 oz. of  firm tofu, mashed (about 1 1/2 cups)
• 1 small-medium zucchini, sliced into half moon shapes
• 1 TBSP of fresh or 2 TSP of dried rosemary leaves, finely chopped
• few dashes of salt
• few dashes of white pepper
• few dashes of adobo powder
• few dashes of dried parsley
• 2 TBSP of cornstarch or arrowroot powder dissolved in 1 TBSP water (if necessary – I omitted this)
• 2 TBSP of agave nectar mixed with 1 TBSP of water (optional – I omitted this)

1) Keep the oven at 350 degrees after you’ve finished baking the crust.

2) Steam the squash until soft (about 15 minutes, you can do this while the crust is baking) and mash with a fork until you get the consistency of mashed potatoes.

3) In a large saucepan, begin heating the olive oil.  Add the onion and garlic and sauté for a few minutes or until the onion has softened and is translucent.

4) Add the steamed squash, tofu, zucchini, rosemary, adobo powder, dried parsley, salt, and white pepper and cook until heated through.  If you want your filling to be thicker, you can now add the dissolved arrowroot or cornstarch.

5) If you want a smoother texture for your filling, feel free to add the filling to a food processor or blender and purée.  I preferred a more rustic feel to my pie, so I left it as is.

6) Pour the filling into the pie crust.  Bake for 30 minutes or until the top of the pie starts to brown.  Optional: after 15 minutes in the oven, brush agave nectar and water mixture over the top of the pie to glaze.

7) Serve hot or warm.  But right out of the fridge isn’t so bad either!

Holy yum! This was ah.may.zing!  While this was supposed to be a savory dish, the kabocha kept this pie sweet, but definitely in a favorable way.  The tofu added some heft (and protein) to the recipe without adding any grease or an excess amount of fat.  I added the sliced zucchini because I wanted to add some vegetables to this recipe and because I thought it would taste and look good…and I was right on! However, the highlight of this dish had to be the rosemary.  While I used dried rosemary, the flavor was still quite apparent and paired ever so wonderfully with the kabocha.  It truly made the recipe!  I also used white pepper because I like the unique spice it brings to food and also because I didn’t want black specs in my pie (hey, presentation is key, right?).  The brown rice pie crust was a great complement to the kabocha tofu filling.  While a traditional pie crust would have been thicker and flakier and would have given the pie a more buttery taste, I liked the brown rice because it was heartier and gave the recipe an earthier feel.  And of course the brown rice was a healthier and lighter option.  The brown rice crust also held up quite well in the oven and didn’t break when I sliced the cooked pie.  Now that I know a brown rice crust is a great substitute for a savory pie, I can’t wait to do some more experimenting.  *Hint – look for more recipes like this on my blog in the near future

I’m so glad I decided to give another kabocha recipe a try.  This surely was a winner and came together quite easily.  The flavors from the various ingredients and seasonings played together so well and resulted in a great comfort food meal.  In addition, this pie was even better as a leftover as the flavors seemed to sink deeper into the kabocha overnight.  I almost forgot to mention that one slice was pretty filling (no pun intended) and was a nice quick dinner paired with a side salad.  Can you tell that I’m really digging this recipe?  Whenever I can find a recipe that’s healthy, inexpensive to make, delicious and unique, it’s truly a keeper. Now that’s truly a slice o’ heaven!

What’s your favorite spice or seasoning?  And how do you store your fresh herbs?  I love them but I can’t seem to use them fast enough before they go bad – any suggestions?

Namasté,
Nicole

Remember that scary moment a few weeks ago when there was that pumpkin shortage?  Well, thankfully, that rough patch is over and Libby is back!  Life can now resume, as well as fall baking.

However, when the shortage was still going on in full force, I became desperate and decided I was going to look for another gourd to gussy up my gastrointestinal goings-on (how’d you like that one, Sarah?).  I had read so much about the kabocha squash in the blogoshere like here, here, here and here, that I knew I just had to try it.  I love me some gourd and orange fiber, so I knew this was going to be right up my alley.  Plus, if I didn’t end up eating it, it was a super cute fall decoration for my home.  Resourceful (or ‘ree-zource-full’ as I heard someone saying the other day), eh?

But just finding this darn thang was a project in itself!  I looked at various grocery stores, Whole Foods, Trader Joe’s and Russo’s and I could not find this squash.  I saw some things that resembled the kabocha, but none were actually called ‘kabocha’.  Then, I was enlightened by the ever so lovely and intelligent, Katharina, who mentioned to me that kabocha is also referred to as ‘buttercup’ squash and that if I was having trouble finding kabocha, the buttercup is a very close cousin and tastes pretty much the same.  DUH!  I think I’ve seen the buttercup at just about every store I visited and never once did I think they were the same.  Jeezums.

After purchasing my squash-y and bringing it home, I realized that I had to cut it before I could have the chance to savor its sweetness.  But just how do you cut into this tough skin?  I mean, I have some good knives (OK, they probably could be better), but I’m not sure if they could handle cutting through this harder-than-diamonds outer shell.  Armed with the help of my friend (aka Google), I believe I found the easiest way to tackle a kabocha.  You can read about it here.  Or watch it live (not really) here:

Kutting and Kleaning a Kabocha:

1) Wash the green guy thoroughly.  I used my trusty Veggie Wash and sprayed it generously all over the kabocha.  Then, I massaged the kabocha and gave it a good rub down for about 30 seconds.  Once cleaned, I gave it a good rinse and dried it off.

2) Using the tip of a sharp knife or a large and sharp fork, begin making several cuts/stabs/pricks all over the kabocha.  This will help to allow steam out of the kabocha while cooking and will help to avoid an explosion in your microwave.

3) Once covered in small punctures, place the kabocha in the microwave and microwave on high in increments of two minutes.  I cooked mine for a total time of six minutes.  It’s ready when the skin can be easily pierced with the tip of a knife.

4) Be careful when you take the kabocha out of the microwave.  It’s going to be very hot!  I put on my oven mitts after trying to be a hero and grabbing the kabocha bare-handed and failing miserably.  Or, you could be patient and wait for the kabocha to cool down before handling it.

5) Once cooled, cut the kabocha.  You can cut it in half or be like me, and cut it into thirds (I’m not quite sure why I did this).

6) With a spoon, scoop out the seeds and the fibrous stringy pulp.  You can toss the seeds if you want, but they are divine in their own right and can be a scrumptious snack.  Start cutting the now softened green skin off from the lovely orange flesh (imagine what you’d do with a butterNUT squash).  Or, you could leave the skin on, as some like to eat the skin as it is highly nutritious.

7) You can then slice your kabocha into whatever shape you would like.  I chose to cube mine since I wanted small, bite-sized pieces.  You could also cut it into crescent moon shapes (think cantaloupe smiles).

8 ) You are now free to do whatever you want with your kabocha.  Imagine that?  To see what I did with my kabocha, keep reading…

Spiced and Roasted Kabocha

1) After my kabocha was kut, kleaned and kubed (did you see what I did just there?), I coated all the pieces in about a tablespoon of olive oil.

2) Preheat the oven to 375 degrees.  In a big bowl, I mixed together a million few spices and seasonings.  I used a generous amount (lotsa shakes) of the following: cumin, nutmeg, cinnamon, dried cilantro, ground ginger, onion powder, paprika and ground black pepper.  And a pinch of brown sugar and sea salt.

3) Mix the olive oil coated kabocha pieces in your spice/season mixture.  Make sure the pieces are evenly coated with the mixture.  Then, on a baking sheet covered in aluminum foil (spray the foil with cooking spray), spread out your kabocha in a single layer.

4) Bake your kabocha for 20-25 minutes, turning half way through the cooking time, or until your kabocha starts browning at the edges.  Enjoy the orange goodness!

The baked kabocha comes out sweet and soft, quite similar to a butternut squash, but has a more earthy, nutty taste.  It also seems to hold its shape better than a butternut during the baking process and has a less fibrous (stringy) texture.  I absolutely loved it!  While I had a hard time stopping myself from munching on the cooked pieces straight off the baking sheet, I managed to save some for some future meals and dishes.  BTW, cooked kabocha tastes great cold right out of the fridge.  It’s almost like a dessert…a healthy and low calorie dessert!  In addition to it being a cold and sweet treat, I used my cooked kabocha in a series of fast and convenient dishes.  Wanna know how?  Keep reading…

Kreamy Kabocha Pasta

After cooking and draining about 2 cups of whole wheat pasta (and reserving a cup of the pasta water), I added a big handful of baby spinach to the pot with my cooked pasta.  Once the spinach cooked down, I mixed in about a 1/3 of a cup of nonfat ricotta cheese.  Because the pasta seemed a bit dry, I added a few splashes of the reserved pasta water to loosen it up.  Then, I added a 1/2 of a cup of cannellini beans, salt, cracked black pepper, garlic powder and dried parsley.  I mixed that together until well-blended and then added some of my cooked kabocha.  Since the kabocha is already cooked, it just needs to be warmed.  Once everything has been warmed together, serve immediately and top with parmesan cheese.  Hmmm, hmmm, good!

‘Omelet’ the Kabocha Take Over

If you liked the pasta dish but don’t want to be weighed down with all those extra carbs, why not try making the same dish in omelet form?  I made my omelet by pouring a 1/2 of a cup of egg whites onto a small heated frying pan.  Once the egg whites started bubbling, I added a few dashes of salt, cracked black pepper and adobo powder.  Then, I dropped down a handful of baby spinach and a few of tablespoons of nonfat ricotta cheese.  As soon as the spinach started wilting down, I added a few cubes of my cooked kabocha.  Once everything was heated through, I folded over my egg whites.  After another few minutes of cooking, the omelet is done.  Transfer to a plate and top with some salsa.  Ta dah! Kabocha with some added protein, minus the extra carbs.  This is great for breakfast, lunch or dinner.  I loved it!

Hooray! I finally did it!  I am so glad that I finally tried the kabocha squash and was successful at prepping it and cooking it.  I have a tendency to shy away from the things people rave about and the things that seem to be the latest trend (remember this post?).  However, kabocha was just too good to resist (sorta like Justin Timberlake IMHO).  I love the versatility of this squash and the fact that with or without the seasonings and spices, it still is wonderful (just like Justin).  Perhaps opening up a can of Libby’s is a bit more konvenient than kleaning, kutting and kooking up your own gourd, but then again who wants konvenience when you can have kabocha?!

Stay tuned for tomorrow’s post when I show you part II of My Little Buttercup, the Kabocha…

Have you tried kabocha squash yet?  If so, what is your favorite way to prepare it?

Namasté,
Nicole

I have so many apples in my house and have eaten so many apples that I think I’m going bananas (hehehe – sorry, I couldn’t resist that one).  Remember my adventure at the apple farm?  Well, I’m a complete slacker! Just check out Lauren’s amazing apple creations here, here, here and here, as well as Shannon’s sweet and savory apple pie.  Those fab ladies are making great use of their fresh crop and me?  Not so much.

Well, to be honest with you, I had all these recipes containing apples lined up and ready to go but for some reason, I just can’t seem to execute! I want to make something hot, cinnamon-y, nutmeg-y and buttery, but I keep coming up short (I am only 5′1!).  Maybe it’s just that I want to save my apples for the ‘ultimate’ recipe.  But just what is the ultimate recipe?  After all, I have about 6-8 recipes bookmarked and I keep finding more every time I surf online, which is pretty much 50% of my day.  Perhaps I’m just afraid my apple cooking/baking won’t live up to my expectations? Or maybe I’m just lazy (Hey! Nobody’s perfect!)?  Whichever the case may be, I decided to finally bite the bullet (or apple) this past Saturday and whip out an apple dish that I just conjured up in my head.  And if I don’t say so myself, it came out pretty dang good!

Apple, Sausage & Broccoli Frittata

Serves 6-8

• 5 eggs (I used Trader Joe’s Organic Cage Free eggs, large sized)
• 2 egg whites (I used 1/3 of a cup of carton egg whites)
• 1/4 cup of reduced fat shredded cheddar cheese
• 1/4 cup of nonfat cottage cheese
• 2 roasted garlic chicken sausage, chopped into bite-sized pieces ( I used Trader Joe’s brand, feel free to use any flavor)
• 1 small-medium apple, skin on (any kind, I used McIntosh), chopped into bite-sized pieces
• 1 1/2 cups of frozen broccoli florets
• 1/4 cup of chopped onion
• 1/2 cup of lowfat milk
• few dashes of adobo powder
• few dashes of dried rosemary
• few dashes of dried parsley
• few dashes of garlic powder
• s&p

The members of the cast

Easily the star of the show…

1) Preheat oven to 350 degrees.  Crack eggs into a mixing bowl, add egg whites, milk, adobo powder, parsley, salt and pepper.  Then add the cheddar cheese and the cottage cheese.  Mix with fork to get everything well-blended but be careful to not over mix.  Set aside.

All in the mix…

Eggy…

2) Coat a medium-sized frying pan with nonstick cooking spray.  Heat on medium-high.  Add the onions and apples to the frying pan and cook for about 5 minutes or until the onions and apples begin to soften.

Apples + onions sitting in a tree…

3) Add the broccoli and sausage to the frying pan.  Then add the rosemary and garlic powder.  Cook for another 5 minutes until the sausage has browned and everything has been well-blended.

Everyone get in!

4) Pour the apple and sausage mixture into a greased (I used cooking spray) 11 x 7 baking dish.

All warm and toasty…

5) Then pour the egg mixture over the apple and sausage mixture.

Getting a nice soak…

6) Place in oven for 20-25 minutes or until the edges turn crispy and brown and the eggs are firm to the touch.

7) Serve immediately and enjoy!

This was the ‘ultimate’ brunch dish this weekend.  It was fast and easy (NOT like me ) and tasted wonderful.  I chose the roasted garlic flavored chicken sausage over the apple flavored chicken sausage because I didn’t want the apple flavoring in the frittata to be overpowering.  It was perfect! There was just enough sweetness from the McIntosh apple to take on the savory from the sausage, cheddar and seasoned eggs.  The soft pillows of melted cottage cheese gave the dish a richer taste and texture, without having to add too many extra calories or fat.  I also really enjoyed the dried rosemary against the eggs and chicken sausage; it certainly kicked up the taste of the frittata.

While most recipes I have seen online for frittatas use only whole eggs, I decided to reduce the amount and substitute with a couple of egg whites.  While the number of whole eggs were cut down, the taste definitely was not.  In fact, the egg whites gave the frittata a ‘lighter’ and ‘airier’ texture.  Plus, there wasn’t a whole lot of grease and you didn’t feel as if there was a brick sitting at the bottom of your stomach once you were done eating.  Also, the apple pieces seemed to freshen up the dish and eliminate the heavy taste that one often gets with eggs.

The sole drawback to this dish was that I only used one apple.  I really wish I could have added another, but one was plenty.  While my first instinct was to make a sweet recipe with my apple crop, I decided to mix it up a bit by seeing if I could incorporate the fruit into a savory dish.  It was the perfect combination! Patrick seemed to agree as he had about 2.5 pieces that early afternoon.  He said my frittata tasted so good, it didn’t even need ketchup! Now that’s saying a lot! I guess that’s why he’s the apple of my eye…

This picture was taken inside my homemade lightbox…

And this picture was taken by the window…
Which one do you like better?

What is your favorite dish to make for brunch?

Namasté,
Nicole

OK, three down and three more to go!  If you read last Friday’s post, you’ll know that I created six different meals made from the ginormous vat of grilled chicken I brought home from my sister Michelle’s house.  I featured the first three meals I whipped up in last Friday’s post and in this post, I am going to show you the remaining three.  Are you ready? Is your tummy ready to grumble?!

So, let’s recap.  I did an easy-peasy grilled chicken with salad greens.  I ‘Greek-ified’ my would-be ordinary pita pocket by adding my version of cool and creamy tzatziki sauce.  And finally, I made my idea of comfort food by combining the grilled chicken with jazzed up tomato sauce, melted mozzarella and whole wheat ravioli.  What could I possibly do with the rest?  Let’s have a look…

1) Grilled Chicken Quesadilla – Very much like Healthy Chow, my husband, Patrick, likes to eat.  And when he’s hungry, his window for going from mildly hungry to starving (remember this post?) is quite the small one, very much like Healthy Chow’s.  So when Patrick needed lunch in a hurry one afternoon, I decided I would make him a healthy version of a quesadilla.  To make the quesadilla, I took a whole wheat pita and sliced it horizontally, resulting in two pita discs.  On top of one of the pita discs, I layered:

• grilled chicken, which I cut into bite sized pieces
• 1/4 cup of red kidney beans
• 2 TBSP of reduced fat cheddar cheese

I then took the other pita disc and layered that over the pita with the chicken, bean and cheese mixture.  Carefully, I placed that in my George Foreman grill and grilled it until the cheese started oozing and the top of the quesadilla started getting toasty.

As one of the sides for the quesadilla, I whipped up a quick guacamole by mixing the following:

• 1/2 of a small avocado
• few dashes of dried cilantro
• few dashes of adobo powder
• few dashes of garlic powder
• few dashes of onion powder
• few dashes of cayenne pepper

For the other sides, I used Trader Joe’s European Style Plain Nonfat Yogurt (a healthier substitute for sour cream) and organic salsa.  The result was much better than what you’d find at a place that rhymes with ‘Paco Hell’.

¿Qué Pasa? Quesadilla

Look at those awesome grill marks…

Amazing avocado

All together now…

Any one in the mood for a margarita?

2) Grilled Chicken Sandwich with Grilled Marinated Portobello Mushrooms, Goat cheese, Dried Figs and Spinach – This sandwich was my favorite.  I loved the combination of the sweet dried figs and creamy goat cheese.  It was definitely what you would call a sandwich! For this meal, I took the grilled chicken breasts and sliced them lengthwise. Then, I began making the marinade for my portobello mushrooms.  I used:

• 1/3 cup of balsamic vinegar
• 2 TBSP of olive oil
• 2 teaspoons of chopped garlic
• few dashes of garlic powder
• s&p

Once my marinade was made, I dropped my two already washed portobello mushroom caps into the mixture.  I let them marinate in the fridge for about 15 minutes.  While the shrooms were marinating, I started chopping up 1 1/2 dried figs (I used Trader Joe’s Turkish Smyrna dried figs).  Then, I sliced a whole wheat ciabatta loaf in half lengthwise and cut each half into fourths (thus, making four small sandwiches).  I then spread about 1.6 oz. of goat cheese (I used Trader Joe’s brand, about a 1/3 of the 5 oz. tube) onto the sliced ciabatta.  Next I layered the chicken pieces, the baby spinach and the dried figs.  While these were resting, I began grilling my portobellos on my George Foreman grill.  It took about 3-5 minutes for my mushrooms to be grilled.  Once grilled, I sliced them into tiny slivers and placed a few pieces on each sandwich half.  Finally, I sandwiched the two pieces of ciabatta together and placed the sandwich onto the Foreman and grilled for a few minutes until the bread started getting toasty (it’s a pretty thick sandwich, so it may take a few extra minutes).

This sandwich made my mouth sing! I loved the warm creamy goat cheese against the crunchy ciabatta with the sweetness of the dried figs, the mellow tasting portobellos and the garlicky chicken.  There was so much flavor in this sandwich and everything blended so exceptionally!

My favorite sandwich

Mushroom madness…

Grilling…

Grilled.

Sliced.

Almost done…

I wish I had one to eat right now…

3) Grilled Chicken with Couscous, Grilled Marinated Portobello Mushrooms, Cucumber, Tomato, Capers and Feta – For my final dish, I decided to go with one of my favorite grains, couscous.  I love how fast couscous cooks up and how it tastes great with just about anything.  That said, here is what I used to make my couscous salad:

• grilled chicken, chopped into bite sized pieces
• 2 1/2 – 3 cups of cooked and chilled couscous (about 1 cup uncooked)
• leftover sliced grilled marinated portobello mushrooms (how do you like that one, Robin?),
• 1/3 cup of peeled chopped cucumber
• 1/3 cup of chopped tomato (with the guts removed)
• 1/2 of a small chopped onion
• 2 TSP of capers
• few dashes of dried dill
• few dashes of dried parsley
• 2 TBSP of roasted red pepper salad dressing (I used Kraft’s, but any vinegarette salad dressing will do)
• feta cheese (I used Trader Joe’s brand, fat free)
• s&p

Combine all your ingredients in a large bowl, except the salad dressing.  Blend well.  Once everything is blended well, add your salad dressing and mix again until everything is coated.  Cover your couscous salad and let it sit in the fridge to chill for at least an hour.  Once it’s chilled, it’s ready to eat!

Picture time again…

Getting in the mix…

Time for a stir…

The dressing

Suddenly salad…

Phew!  That was six meals made from cooking just once.  Can you believe it?  I really did enjoy putting my energy into the creativity of coming up with a new recipe versus putting my energy into cooking the chicken.  Having the step of already having cooked chicken was quite convenient.  That said, it’s always best to think and plan ahead.  Cooking more of a certain ingredient or prepping in advance really helps to make cooking more fun and less time consuming.  When you know you already have the majority of the work done for you, it’s easier to make a home cooked meal versus running to get take-out.  It also helps to take the stress out of figuring out what to make for dinner and/or lunch, which leaves you with more time to lounge and hang out in your backyard.  Or in my case, more time for me to hang out at Fenway Park.

What’s your favorite way to make meals in advance?  How do you save time in the kitchen?

Namasté,
Nicole

Sometimes I think I should have dedicated my blog to Trader Joe’s.  I <3 that place!  And, I can’t believe that I only started going there this year.  What the H-E double hockey stick (hi Greg!) was I thinking?  I try to only go there once a week, but it’s hard when there are literally three within walking distance from my house and another that is five minutes from my yoga studio (and I’m at my yoga studio almost every day of the week).  And when I’m in a Trader Joe’s, I try to stick to my grocery list and buy only what I need in order to not overspend and in order to NOT spend over an hour in there.  Sometimes it works, and sometimes, I just have to succumb to the power that is Trader Joe’s.

And like Heather, while I’m at Trader Joe’s, I like to always try a fun, new item in addition to my ‘necessities’.  But because everything seems so fun at TJ’s, I usually have a difficult time choosing the item (hence, my marathon stays there).  So after walking up and down every aisle at least three hundred times and having at least five TJ’s employees ask me, “are you finding everything OK, ma’am (gag, don’t they know Healthy Chow likes to me called ‘miss’?)?,” I finally settled on this:

Granted, this little item may not be as ‘fun’ as some of the tempting sweets that stare at me from up above whenever I’m in the frozen food aisles, but I’ve never heard of pea shoots and they looked pretty interesting.  Plus, they were organic, nutritious and cheap (I think it was less than $2.50 for this).  Sounds like a winner to me!  I also admit that I just like saying ‘pea shoots’.  I know, I’ m weird like that…

Here are some of the ways I enjoyed my fun, little Trader Joe’s pea shoot treat:

On a salad…(beware, it is a humungo salad…)

Before getting salsa-fied...

And after...along with some whole grain melba toast

Just from another angle...

The pea shoots gave my salad of romaine lettuce, baby spinach leaves, cucumber slices, tomato slices, chopped baby carrots, red kidney beans, adobo powder and salsa a fresh added crunch.  I would say that the pea shoots taste like a hybrid of bean sprouts and alfalfa sprouts.  I get so used to eating the same things in my salad, that having something unique such as this diddy made my salad special.  Plus, as noted on the box, these pea shoots have a good amount of vitamin C.  Woot!

In a quesadilla (ish):

In a Joseph's flax pita with mashed red kidney beans, tomato, carrots, baby spinach and a slice of reduced fat provolone (not shown).

All grilled up in the Foreman...

Plated next to a sliced Gala apple

When I pressed my quesadilla in my George Foreman grill, the pea shoots got softened and cooked a bit.  While they were no longer as crunchy, the pea shoots still were crisp enough to be noticed in my cheesy quesadilla.  Actually, they seemed a tad more sweet after being grilled versus when I had them raw in my salad.  This was so yummy and filling! But then again, I think grilling anything in a pita with cheese is divine.

In an omelet (a very large one):

It was quite the stuffed omelet...

I think I've perfected the omelet flip...go Healthy Chow!

Next to an ear of sweet corn...

Take a look at all that yummy goodness!

I think this was by far my favorite way to savor the pea shoots.  As I mentioned previously, when the pea shoots are cooked, they taste sweeter.  However, when coupled with the sweet peas, the taste is sensational! I love egg white omelets in general – they are less greasy tasting than whole egg omelets and allow for the inside ingredients to really shine through.  While my omelet had tomato, baby spinach leaves, adobo and garlic powder and salsa on top, it was hands down the peas and pea shoots that stood out.  This combination of the subtly sweet and savory was a.maz.ing! Not to mention corn on the cob (sans butter) is like summer’s candy (oh, I miss you already, summer!).  Can you tell Healthy Chow had a good time eating this meal?

Well, I haven’t been disappointed by a Trader Joe’s product yet and I’m happy to report, that is still true.  I’m so happy that I selected something from the produce section for my fun, little item versus something from the baked goods (because I was so leaning towards that…).  It helped to show me that eating healthy can be fun and having fun while you’re eating doesn’t have to mean eating crap.  Also, a little treat for myself doesn’t always have to mean cookies, chips or brownies (although those are all wonderful, too!).  I have learned that treating myself to healthy and nutritious foods can be just as enjoyable as having a sugary snack.  Don’t get me wrong, I still love me some decadent cookies and cream ice cream, but life can be just as sweet with some pea shoots.

What’s your ideal breakfast?  Do you like having breakfast foods for lunch/dinner?  If so, what’s your favorite breakfast for lunch/dinner meal?

Namasté,
Nicole

***To be sung to the tune of Phil Collins’ Sussudio***

There’s this salad that’s been on my mind…
All the time, su-su-salad-o!
Oh oh!
Now I don’t even know if it has a name…
But I think I like it just the same…
Su-su-salad-o!
Oh oh!

If you don’t know Healthy Chow, she loves her ’80s music, especially some Phil Collins.  She also loves her humungo salads.  Put the two together and you get that little silly diddy from up above that she conjured up in her head late one night.  And oh yeah, Healthy Chow is quite random as well, if you haven’t already noticed!

But whether you have a soft spot in your heart for music from the ’80s, Phil Collins (or Genesis) or just plain ole’ randomness, I wanted to dedicate this post to my recent love of the big salad.  I hate to admit this, but a few years ago, I didn’t really ‘love’ salads.  I knew I ’should’ eat them and I knew it was a good way to get my intake of vegetables.  However, I never really enjoyed them or wanted a salad.  And, the thought of ordering a salad as my meal while dining at a restaurant was the last thing I wanted to do.  I felt that if I ordered a salad, it wouldn’t get me full and that a salad wasn’t worth paying for at a restaurant.  Boy, was I wrong!

I’m not sure what exactly happened to turn the tide.  I know that a few years ago when I was trying to shed a few pounds, I turned to eating salads as a lighter option for my meals.  And I don’t mean the salads that are loaded with greasy cheese cubes, fried breaded chicken pieces, buttery croutons and creamy salad dressing.  I ordered the plain garden salads without dressing, cheese or croutons.  At first, these garden salads were not something I looked forward to eating.  I guess in my mind, plain salads were the equivalent of ‘rabbit food’.  But once I started telling myself that what I was eating was healthy and nourishing for me and I started focusing on how my salads tasted versus thinking about my preconceived notions of salads, I began to thoroughly enjoy my leafy greens.

While I was trying to cut back on calories by omitting dressings and/or cheeses, I also wanted a ‘naked’ salad for the fact that I wanted to truly taste the vegetables.  I wanted to savor their simplicity versus masking them and thus, hiding them, with something else.  I wanted to like eating my salads for the taste of the lettuce leaves and the vegetables, not for the taste of the blue cheese crumbles and the gobs of ranch dressing.  Now when my salad comes already dressed or covered in cheese, I get disappointed.  It’s not because I’m afraid all those extras are going to add to my calorie count, it’s because I no longer like the taste of a ‘wet’ salad.  I’ve been so used to just tasting plain veggies and leaves, that if I get a mouthful of vinaigrette or creamy Italian (TWSS), I just don’t like it.  Now, I’m not trying to preach that salad dressings should be a ‘no-no’ and that cheese should be avoided at all costs.  Don’t get me wrong, I do add the occasional sprinkle of cheese and/or nuts and I will dip my lettuce leaves in a side of dressing.  All I’m trying to say is that sometimes, what you’re covering up can be exactly what you need to see.

In addition to happily ordering salads when dining out, I now have incorporated salads into my meals at home. – especially the big salad (thanks for the inspiration, Mama Lovin – we miss you!).  Many people wonder how I get full off of just eating a salad for lunch or dinner, but they just haven’t seen my salads.  So, I thought I would post a few pictures of my humungo salads to show you, as well as some tips for fostering some of your own home salad love.

Tips for Making and Enjoying Quick, Healthy and Hearty Salads at Home:

1. Variety – Buy different produce.  If you’re going to be eating a salad, try to make it fun.  Thus, don’t make the same salad everyday.  Mix it up by stocking your fridge with various kinds of lettuce (romaine, baby spinach, kale, arugula, radicchio).  Also, give yourself a good selection of vegetables (cucumber, tomato, carrots, string beans, sugar snap peas, broccoli, cauliflower, bell pepper strips, celery…the list can go on forever).  While I do have my favorites and my salad staples, I try to do my best in incorporating something different as often as I can.  It also gives me an excuse to buy and try new things at the grocery store and at Trader Joe’s!
2. Convenience – Make this easy for yourself.  When you get home from the grocery store, wash your produce and slice/chop up your veggies.  Place them in separate storage containers.  Thus, when you go to make your salads, they are already there ready and waiting for you to select them.
3. Color – Try to make your salads as colorful as possible.  Think rainbow!  Different colors represent different vitamins and nutrients, so it’s wise to incorporate a different mix of fruits and vegetables everyday into your meals (to learn more about which vitamins and nutrients come from which color, see this article).  Not only will having a variety of color in your salads be healthier for you, it’s also more visually appealing.  Remember, we tend to eat with our eyes.
4. Texture – I like having cool, crisp cucumber slices in my salads, but I also like the creaminess of an avocado sliver.  Fresh and crunchy romaine lettuce is also one of my favorites, but I also like to add some steamed spinach for a softer and warmer taste.  Adding bean sprouts and/or alfalfa sprouts will also give your salad some more crunch and a unique taste.
5. Protein – Don’t just stop at vegetables.  Adding beans, hummus, tofu and tempeh is a good way to get some protein in your salad.  And of course, you can always add some tuna, grilled chicken, egg whites or a hard boiled egg.  This extra protein will also help to keep you fuller longer.
6. Get Creative – Salads can be pure vegetables, but I like to also add items like ricotta cheese, nonfat or lowfat cottage cheese, dried fruit and chopped nuts (I like to stick with just a sprinkling).   Some of my other creative favorites are salsa, pumpkin purée, grilled eggplant, grilled portobello mushrooms, broken up pieces of melba toast and guacamole.  With items such as cottage cheese, salsa and guacamole, there’s enough moisture and taste that I usually use them as dressings.  And don’t forget that fruit is also a great ingredient.  Just think sliced strawberries, a handful of grapes, some blueberries or even a few kiwi slices!
7. Herbs and Seasonings – Don’t forget the spice!  If you have some fresh herbs on hand, like some parsley, cilantro or basil, throw them into the mix.  Also, sea salt and cracked pepper (obvi) are a nice way to season your salad.  I’ve been to known to add garlic powder and/or adobo powder to my salad.  It gives it a nice kick!
8. Omegas – We probably all want to add more omega 3’s and 6’s into our life.  So, why not sprinkle some ground flax seeds, chia seeds, sesame seeds, pumpkin seeds and/or walnuts to your salad (again, I like to add a light sprinkling here).
9. Dress it up – While I’m not the biggest salad dressing fan, I know I’m probably in the minority.  Try out some different dressings (just be sure to use it sparingly) – it might make your salad taste completely different from the day before.  Also, try making your own salad dressings.  With some mustard, olive oil, vinegar and some salt and pepper, you can have your own healthy and homemade dressing in no time.
10. Make it pretty – I like to arrange my salad in a way that it looks like art to me.  Instead of just plopping the ingredients onto your dish, make it look fancy.  Presentation is key!  Also, don’t stick to the same plates, bowls, dishes or utensils.  Jazz things up and use your fine china!
11. Speed – Since all of these items won’t last forever in your fridge, be sure to make and eat your salad.  I know that when there’s some wilting lettuce leaves in my fridge, it pushes me to eat my veggies versus reaching for a non-perishable item.
12. Enjoy! – Once you’ve finished making your salad creation, take the time to enjoy it.  I like eating my humungo salad not only because it tastes good, but because it takes me a good 15 minutes to eat it.  Unlike a sandwich that I can motor through in less than five minutes, a salad takes me more time to chew and thus, to savor.  Because there are so many different textures and different items going on in my salad, it gives me the chance to slowly eat and digest what was on my plate.

There you have it.  There are some shots of some of the various salads I’ve created, eaten and enjoyed over the past few weeks.  And I have to honestly say, I looked forward to eating each and every one of them!   There’s nothing like being able to ‘pig out’ on a salad, and then having a full, yet energized feeling afterward.  I may not have always been in love with the giant plate of fresh produce and greens, but now I’m a huge convert.  I guess you could say, “that Healthy Chow… she’s an easy lover…”

What’s your favorite song from the 80’s?  Or, do you have any tips for making a fun and healthy salad?

Namasté,
Nicole

***Do you like product giveaways?  If so, check these out…***

There is a Bondi Band giveaway at Silly Tater Tot .  It’s the same cute head band that Katy wore while running
in her 5k the other day!

Also, Nicci at Nicci’s Nifty Eats is giving away crunchy crackers and flatbreads from Doctor Kracker. They sure look good!