Category Archives: Healthy

by | April 23, 2012 · 7:45 am

Curry Chutney Dip

My office recently moved from the ‘burbs to downtown Milwaukee and as despite not loving the longer commute, I am glad to be back near a plethora of great lunch options. One of my faves is Beans & Barley, a road-paver in Milwaukee’s local food scene, offering tons of vegan and vegetarian options at both their cafe and deli. If you live in Milwaukee and haven’t been there, you should absolutely go.

I get cravings for their flavor-packed vegan Curry Chutney Dip so I decided to try to make my own based on the ingredient list Beans so thoughtfully puts on their containers. I think I got the proportions pretty close! It’s great on crackers but even better on some snappy veggies.


Curry Chutney Dip
1 1/2 C veganaise
1 Tbsp mango chutney
2 scallions, finely chopped
1 Tbsp parsley, finely chopped
1/2 Tbsp lemon juice
2 Tbsp Madras curry
1/2 tsp garlic powder
1/2 tsp ginger powder
pinch kosher salt

In a small bowl, whisk together veganaise, chutney and lemon juice. Whisk in garlic, ginger and curry until well combined. Chop scallions and parsley and fold in to evenly distribute. Season with a pinch of salt.

Serve with any variety of crudite. I like carrots, snap peas and cucumbers.

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by | March 19, 2012 · 7:35 am

Spicy Edamame Chickpea Snack Mix

With unseasonably warm weather reminding me that swim suit season is just around the corner (and I don’t have a prego bump as an excuse to opt out this year), I’ve been trying to eat healthier and limit my snacking. It’s obviously just a good habit anyways, but as a chronic light snacker it’s tricky.

My sister, who seeks out healthy foods due to multiple food allergies, mentioned that she had been snacking on roasted chickpeas lately. It inspired this easy, healthy snack mix that relies on zippy spices for big flavor. I’ll be able to keep this in my desk drawer at work and not feel guilty when those late afternoon munchies hit!
roasted chickpeas
Spicy Roasted Chickpeas & Edamame
1 can chickpeas
1/2 bag shelled, frozen edamame – thawed
1 tsp cumin
1/2 tsp brown sugar
1/4+ tsp sea salt
1/4+ tsp garlic powder
1/4+ tsp chipotle powder

Preheat oven to 400. Drain and rinse chickpeas in a colander and mix with thawed edamame. Let as much water drain as possible while you’re mixing your spices, then dab legumes with a paper towel to make as dry as possible. In a small bowl, combine cumin, brown sugar, salt, garlic and chipotle powders.

Transfer edamame and chickpeas to a medium bowl. Sprinkle spices over legumes and toss gently to evenly coat. Bake for 40-45 minutes, gently stirring every 15 minutes or so, until chickpeas are crispy on the outside.  Let cool and transfer to a small bowl.  Dust lightly with additional salt, chipotle and garlic if desired.
spicy roasted chickpeas and edamame

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by | February 17, 2012 · 8:00 am

Baked Fish Sticks

My husband has never been much of a fish eater. This has always made me sad. While I had little room to complain being the non-chocolate eater that I am, I was thrilled when he decided to dub 2012 – “The Year of the Fish.” Eating fish is healthy (how are those New Years resolutions coming?), can be cost effective if you buy the right variety (again with the resolutions), and expands your horizons. I eased into this new year of the creatures of the sea with something light and simple, fish sticks. Not the nasty fish sticks dunked in tartar sauce that you get from the frozen food aisle, but homemade baked tilapia fish sticks.

I near ran around the room singing when my hubby went for seconds AND my finicky toddler piled these down in no time. This is a fast meal to prepare. The fish bake up really quickly, you just need to be willing to get your hands a little dirty in some dunking.

Baked Fish Sticks

3/4-1 lb fresh tilapia
1/4 C flour
2 egg whites
1 TBSP lemon juice
1 C crushed corn flakes
1 tsp paprika
1 tsp oregano
1 tsp garlic powder
1 tsp onion powder
1 tsp salt
1/4 tsp pepper

Preheat your oven to 425 degrees. Line a baking sheet with tin foil and spray with cooking spray.

In a shallow bowl, beat egg whites and lemon juice. Place flour in a shallow bowl. In another shallow bowl, add cornflakes and all spices. Mix together. Cut tilapia into 1 1/2 inch thick strips and about 4-6 inches in length.

On at a time, dredge tilapia pieces in flour. Dip in egg white mixture to coat and cover with cornflake mixture. Set on baking pan. Repeat until finished.

*Warning: toddlers and flour are a messy combination

Bake fish sticks at 425 for 10-12 minutes or until coating looks slightly crisp.

Serve with favorite dipping sauce.

These are delicious with a honey mustard dipping sauce. I’ve also eaten them with the Marzetti’s Otria Greek Yogurt Dips leftover from my December post. Equally delicious!

Cheers to 2012 – the Year of the Fish!

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by | January 23, 2012 · 8:14 am

{Make Ahead Meal} Butternut Squash Lasagna

Since going back to work I’ve relied heavily on make ahead meals that allow me to put homemade dishes on the table while spending my post-work time with the fam instead of prepping food. About once a month I’ve spent a full weekend afternoon making 4-5 freezer friendly meals that will get us 8-10 dinners. I’ll be sharing lots of make ahead meals this year but lasagna is a hearty go-to.

freezer friendly meals, make ahead meals

The Butternut Squash Pasta Sauce recipe I shared last week does double duty for me in this veggie-focused lasagna. I add Italian sausage at the request of my husband but you could easily skip it or substitute with portabellas for a completely vegetarian meal.

Butternut Squash Lasagna
1 pkg lasagna noodles
1 1/2 lb ground italian sausage
15 oz low-fat ricotta cheese
1 C parmesan cheese, shredded
1 egg, beaten
1 pkg frozen spinach, thawed & drained
2 C mozzarella, shredded
salt, pepper
Butternut Squash Pasta Sauce
2 9×9 aluminum foil roasting pans
heavy duty aluminum foil
parchment paper

In a large stockpot, boil enough water to cover the lasagna noodles. Once water comes to a boil, heavily salt water and add noodles, cooking according to package directions until al dente. Rinse with cold water to prevent sticking and set aside. Meanwhile, in a saute pan, cook italian sausage completely, about 8-10 minutes. In a medium bowl, combine egg, ricotta, 1/2 C parmesan and spinach. Season with salt and pepper.

Trim a noodle to fit your pan using a kitchen shears. Use that noodle as a template to trim the rest of your noodles. You’ll have some small loose end pieces, which can be used for your middle layer of noodles without sacrificing the structure of the lasagna. Begin by layering three full, trimmed noodles in the bottom of each foil pan. Visually divide cheese and sausage into 4 portions in your head. Spread 1/4 of the cheese mixture on top of the noodles in both pans. Top with 1/4 of the sausage. Top with a layer of squash sauce. Next, sprinkle each pan with 1/3 C mozzarella cheese.

Add another layer of noodles, using end pieces as needed. Repeat layers. Finally, top each pan with another layer of complete noodles, a thin layer of squash sauce and the remaining 1/3 C mozzarella. If freezing, trim a piece of parchment paper to fit the top of each pan and cover lasagna. Use two layers of heavy duty foil to wrap tightly around pan.

If serving, bake at 400 for 50-60 minutes or until center is fully cooked and cheese topping is golden.
If freezing and serving, remove from freezer about 24 hrs before serving to partially thaw. Bake at 400 for 60-75 minutes. NOTE: I recommend setting your timer for 60 minutes and checking the temperature from there. Depending on how thawed your lasagna is your baking time will vary.

Each pan serves 4 large servings.

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by | January 12, 2012 · 7:49 am

{Budget Friendly} Spicy Tomato Soup

Like many of you, the new year always brings similar resolutions. Be healthy. Save money. This year I plan to share with you some of my belt and budget shrinking recipes to help you stay on track with your 2012 goals. This tomato soup has been a staple in my household for some time. Made with pureed beans and carrots, it’s creamy without the calories. Best of all, you can make the entire batch of soup for less than $6. That is a $1 per person, take that McDonald’s dollar menu!

Spicy Tomato Soup
Makes 4-6 servings

1 TBSP Extra Virgin Olive Oil
1/2 Red Onion, chopped
3 C chicken or vegetable broth
2 carrots, peeled and chopped
1 can Navy Beans, rinsed and drained
1 28 oz can crushed tomatoes
1 sprig rosemary, finely chopped
1/2 tsp crushed red pepper
1 tsp sea salt
1/2 tsp cracked black pepper

Rosemary Whipped Topping (optional)
1 C heavy cream
1 TBSP lemon juice
rosemary (leftover from soup recipe)

In a large stock pot, heat olive oil. Add onions and cook until soft, 3-5 minutes. Add broth, carrots, beans, tomatoes, rosemary (leaving a tiny pinch behind), salt, pepper and red pepper. Bring to a boil, cook until carrots are softened, about 15 minutes. Using an immersion blender, throughly blend soup until thick and creamy. (If you do not have an immersion blender, transfer soup to blender or food processor in batches until all is smooth).

In a cold metal bowl, whip heavy cream on high until light and fluffy, about 5 minutes. Slowly add pinch of rosemary and lemon juice until combined.

Ladle soup into bowl, top with one teaspoon of whipped cream.

The extra tablespoon of whipped topping is not necessary, but adding a real creamy texture to the soup. The extra tablespoon is worth the few extra calories in my book, but if you are really cutting down, leave it out. It is delicious either way!

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by | January 10, 2012 · 12:36 pm

Grapefruit and Avocado salad

Now that the holiday rush is over, I find my self craving fresh and light meals.  Don’t get me wrong, I love the cookie plates and green bean casseroles as much as everyone else, but now that it’s over my body is asking for a little bit of a detox.

I sometimes find it hard to make really delicious salads throughout the winter due to the lack of fresh, ripe ingredients.  This grapefruit and avocado salad has become a staple for me.  Delicious Grapefruits and avocados can be found just about anywhere this time of year and they add a refreshing flavor to any salad.  I like to finish mine with shaved Parmesan and a drizzle of olive oil.  I have found that this salad has so much flavor that I can skip the dressing all together.

Grapefruit and Avocado Salad 

1 grapefruit, sliced into wedges
1 avocado, sliced and scooped out
lettuce
Shaved Parmesan
Olive oil

Simply top your greens with the sliced avocado and grapefruit.  Add your favorite cheese and a drizzle of olive oil.

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by | September 16, 2011 · 7:34 am

The Art of Toddler Food: Snack Time

When Lincoln started on solid foods last year, I thought I had this whole food thing down pat. He ate every colorful vegetable I so lovingly pureed for him. Hooray! I do not have a finicky eater on my hands! Or so I thought…

Once Lincoln started to think a bit more independently (and by a bit, I mean VERY independent), meal and snack time began to change. My once blissful fresh produce state morphed into countless meals dropped on the floor and one frustrated mommy. I don’t necessarily believe it is the taste of the food Lincoln doesn’t like. He will eat peas one day and turn his nose the next. My little food critic decides what he will or will not eat before putting it into his mouth. So I have had to become crafty in making healthy and wholesome food for my pint sized Anthony Bourdain. If eating can be a fun experience, it is more likely the food will be consumed!

Enter: dip. The little man loves to dip his food in sauces. Most often he likes the sauce more than the dipping food. With the help of some healthy, creamy ingredients, I’ve started to create dips I feel better about than anything I can find in the store. (And they are great for moms too!)

Yogurt Veggie Dip

1 1/2 C plain Greek yogurt
1/3 C sour cream
1/2 large cucumber, finely diced
1/2 large carrot, finely grated
1 tsp dry dill
1 tsp garlic powder
1 tsp onion powder
1/2 tsp celery salt
1/2 tsp ground mustard
1/2 tsp table salt

Add yogurt and sour cream to a large bowl. Stir thoroughly. Add cucumber and carrots, mix well. Add dry spices, mix well. Make sure to taste before serving to make sure the spices are to you or your child’s palette.

Serve with cut up fresh vegetables, crackers, pretzel sticks, pita bread or veggie chips.

I like to spoon the dip into individual containers. Lincoln finds himself to be pretty awesome when he has his own bowl in which to dip. It is a great and easy snack to have on hand.

If you don’t have kids, make this for yourself! It is a perfect lunchbox companion for those afternoon office munchies.

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by | August 31, 2011 · 8:31 am

Summer Couscous Salad

My neighbor is growing cucumbers and they have literally taken over her garden.  Almost daily, I find 2-3 beautiful cucumbers sitting by my back door.  I have gotten pretty creative using these up, and this couscous salad turned out to be one of my favorites.



Summer Couscous salad

1 box near east couscous, any flavor (I used the toasted pine nut)
1 cucumber, peeled and chopped
handful of fresh garden herbs, minced
1/2 cup toasted pine nuts
1/2 cup crumbled feta cheese

Prepare the couscous according to package directions and let it cool.  Mix in the herbs, pine nuts, feta cheese and cucumber.  Mix to combine.  Serve cold or at room temperature.

I love this dish because it is a wonderful side next to grilled chicken or a meal in itself for a light dinner or lunch!

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by | May 11, 2011 · 8:35 am

Melon and Mozzarella Salad

A few weeks ago, the girls and I attended a cooking class at Oilerie, a local olive oil and vinegar store.  We made a couple wonderful summer salads and I just had to share the recipe for the Melon and Mozzarella Salad.  I usually am not a big fan of melon, but this salad has had me craving it since the first bite.  The prosciutto is a surprising, salty addition that adds an extra special kick.

Melon and Mozzarella Salad

2 oz prosciutto, thinly sliced
6 Tbsp. olive oil
1/2 cantaloupe, cubed
1/2 honeydew melon, cubed
6 oz fresh mozzarella, cubed
2 Tbsp thinly sliced fresh basil
2 Tbsp thinly sliced fresh mint
4 Tbsp. lime juice
1 Tbsp minced shallot
2 Tbsp. honey
salt and pepper to taste

Cook the prosciutto in 2 Tbsp olive oil in a skillet until crisp.  Place on a paper towel lined plate and set aside.

Next, combine the melon, mozzarella, basil and mint in a large bowl.

Whisk together lime juice, 4 Tbsp oil, shallot, honey, salt and pepper.  Drizzle over fruit and toss to coat.  Garnish with prosciutto.

This is the perfect salad for a hot summer day.

(Now, all I need is a hot summer day…I would even settle for a kind of warm spring day…come back sun, I miss you!!)

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by | April 1, 2011 · 7:46 am

The Art of Toddler Food: Breakfast Time

Baby food days are in the past. I now face a pint-sized man who creates a challenge much larger than himself. Meal time.

I’ve been working eagerly to develop meals and snacks our whole family can eat, while staying in the parameters of what Lincoln is able to chew with the few teeth he has. It can’t be too spicy, too crunchy, to hard, to messy or too bold.

For years, my go-to breakfast has been Quaker instant oatmeal. It was always easy to bring to work and eat at my desk. But as Lincoln started to transition from baby food to the real thing, he wanted to eat my oatmeal with me. I realized after days of hunger pangs by 9 a.m. that the half bowl of oatmeal I was eating would no longer cut it. I didn’t want to waste a whole packet on Lincoln, so I started making my own. And I tell you this: I will never go back!

After a few days of practice, I finally had my recipe for banana bread oatmeal. Making homemade oatmeal takes much less time than I previously thought. This recipe is quick, easy and healthy. We both gobble it up!

Banana Bread Oatmeal
makes 2 servings

1 1/4 C milk (whole, 2% or skim)
2 TBSP light brown sugar
1 whole banana, mashed
1 tsp vanilla
1 C old-fashioned oats
1/4 C chopped walnuts (adults only)

In a small sauce pan, mix together milk, brown sugar, vanilla and mashed bananas. Heat through to a low boil. Reduce to medium heat. Stir in oats, continuing until oats soften. If using regular old-fashioned oats, heat for approximately 3 minutes. If using quick oats, one minute will do. Remove from heat and serve. Top adult servings with chopped walnuts.

I’ve tried many variations on this recipe that are equally as tasty, depending on your mood:

Add one tablespoon peanut butter
Substitute vanilla with almond extract
Substitute one tablespoon of brown sugar with a drizzle of maple syrup
Substitute banana with 1/2 C natural applesauce

Whether this is for you, your toddler, or both, I think you’ll find it a nice way to start the day!

What do you feed your tiny tot for breakfast?

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