Curry Bonanza!

Last night’s craving for Indian food led me to finally pop my curry cherry. This is a very simple (and surprisingly delicious!) veggie dish that’s simple and doesn’t require a ton of ingredients. The prep time is no more than 10 minutes, and for the following half an hour you can go about your biz while this meal makes itself! I made a giant batch and had leftovers today for lunch, which were much more flavourful than last night’s dinner after the veggies and spices got all romantic in their tupperware. I definitely suggest allowing your curry to sit for as long as possible to increase the depth of flavour. If anyone has suggestions about how to bring out more flavour the first time around, lay ‘em on me! Perhaps the light coconut milk is responsible for the somewhat lacking depth of flavour in this recipe, but with such a drastically lower amount of saturated fat it provides, I think the trade-off is worth it!

This curry is extremely low in fat and fairly low-calorie as well. I love the variety of veggies; feel free to experiment with the combo! Chick peas provide some protein, but you can try adding chicken, shrimp or tofu for a big boost!

Ingredients (makes 4 servings):

3 cups sliced carrots

3 cups sliced white potatoes

4 1/2 cups chopped cauliflower

1 small onion, coarsely chopped

2 cups green peas, fresh or frozen

3 cups canned chick peas

2 1/2 teaspoons curry powder

1/2 teaspoon cumin

1/4 teaspoon ground hot red pepper, if you like some heat

1 can light coconut milk

salt and pepper to taste

In a large pot, combine carrots, potatoes, onion and cauliflower. Mix spices with 2 cups of water and pour over veggies. Bring to a boil, then reduce heat and add peas, chick peas, and coconut milk. Simmer, covered, for about thirty minutes or until veggies are soft, but not falling apart. Stir occasionally to help flavours mingle.

Serve a big ol’ portion of this soupy goodness over brown rice. Shredded unsweetened coconut, golden raisins and slivered almonds make delicious additions!

Healthy Girl Grilling




It’s summertime, y’all! I don’t know where you live, but here in Boston I’ve seen enough rain to last me a lifetime. I finally got the chance to do some grilling last weekend (or, rather, to be a marinade-making 50’s housewife while my boyfriend manned the grill.) Below are a few of our successes: Shrimp Kabobs with Red Pepper and Pineapple; Asian-inspired Eggplant, Juicy ‘Bella Burgers, Mustardy ‘Gus, and Magnum Grilled Cheese.


Shrimp Kabobs with Red Pepper and Pineapple

file under: Seafood; Dairy-free; Gluten-free

for each person, use: 1/3 lb. raw shrimp, 1/2 red pepper, 1 1/2 cups chopped pineapple
olive oil, salt and pepper

1. Wash, peel and de-vein shrimp. On skewers, alternate shrimp, pepper and pineapple pieces.

2. Using a brush, dab shrimp and pepper pieces with olive oil. Sprinkle with salt & pepper.

3. Grill kabobs until shrimp are bright pink.

Asian-Inspired Eggplant
file under: Vegetables; Dairy-free; Vegetarian; Vegan

1 large eggplant
4 teaspoons soy sauce
4 teaspoons rice vinegar
1 teaspoon sesame oil
3 cloves pressed garlic
1/2 inch piece of fresh ginger, minced

Mix marinade ingredients. Brush over eggplant pieces. Allow to sit for 30 minutes

To grill, wrap eggplant pieces in foil and cook until soft.


Juicy ‘Bella Burgers

file under: Vegetables; Vegetarian; Vegan; Dairy-free; Gluten-free

This sauce is my boyfriend Noah’s burger marinade. It makes meat and mushrooms incredibly juicy. Noah refuses to violate his creative process by measuring specific quantities of any ingredient. I finally convinced him to use a vague “part” scale, so good luck recreating the recipe…just trust your intuition! Serve these bad boys alone or on a bun with your favourite burger fixins.

4 Portabella caps
4 parts A-1 sauce
2 parts Balsamic vinegar
2 parts Dijon mustard
1 part Olive Oil
“Abuncha sprinkles” Thyme
“Ditto” Rosemary and Black pepper

Brush mushrooms generously on both sides with marinade. Allow to sit for 30 minutes. To grill, wrap in foil to maintain moisture and cook until soft.


Mustardy ‘Gus

file under: Vegetables; Vegetarian; Vegan; Dairy-free; Gluten-free

2 large bunches asparagus
2 tablespoons olive oil
1/4 cup balsamic vinegar
1/4 cup dijon mustard

Lay asparagus pieces in a baking dish, layering if need be. Mix marinade and pour over asparagus. Allow to sit for 30 minutes. Grill, unwrapped, until asparagus in nicely charred.

Magnum Grilled Cheese
file under: Vegetarian

I made this sandwich for my vegetarian friend Sam. For the ultimate veg delight, construct the sandwich using generous portions of the ingredients listed below and place it directly on the grill. You can also toast the bread for an indoor treat on a rainy day, or if you don’t have time to get the grill going.

For each sandwich: 2 slices whole wheat bread; 2 slices sharp white cheddar; 3 thick slices ripe tomato; 1/3 avocado; 5 spears Mustardy ‘Gus.

Lentil Burgers

Discouraged after many attempts at veg-friendly mushroom meatballs, I turned my attention to a similar goal of making a substantial meal out of meat- and soy-free ingredients. I worked on these lentil burgers during my 5-day cleanse (full meal plan and tips coming soon, I promise!) so they had to be gluten- and dairy-free as well, and made from easy-on-the-bod ingredients.

This is still a work in progress; like the meatballs, I think my lentil burgers would incite more lip-smackin’ if I were more generous with the oil. Feel free to tweak the following recipe at your leisure-but only if you share your thoughts and suggestions!

Ingredients (makes 6 smallish burgers):

1 small white onion, chopped

2 cups finely chopped carrots (or about 1-1/2 cups shredded)

3 cloves garlic, crushed or minced

1-1/2 cups cooked black lentils*

1 egg

1/4 tsp. cumin

salt and pepper to taste

olive or canola oil for cooking

*Check your local Trader Joe’s; I bought a package of pre-cooked black lentils at mine that were perfect for this recipe!

1. Combine all ingredients in your food processor (if your machine is small, you may need to do this in two batches.)

2. On a cutting board, form balls with the batter. You’ll want them to be small enough that when you flatten them in the pan, they’ll be smaller than hamburger patties.

3. Warm a few drops of oil in the frying pan over medium heat. Add the first batch of lentil burgers and flatten them a bit with the back of your spatula. Cook the same way you’d cook pancakes-until each side is lightly browned.

4. Serve your burgers with slices of avocado and tomato and a side of sauteed veggies. I ate mine with garlicky kale-yummy!

Chilled Melon Soup for Summer


I’m proud to bring you another recipe from my mom-radical babe, inventress, and maker of fantastic eats (like Scrambled Tofu with Portabellas.) This refreshing summer soup is perfect for a leisurely outdoor brunch or as a quick meal on a hot day. I love the simplicity of the dish-it’s a breeze to make and to transport, but can also make an elegant addition to a dinner party or luncheon. Mama says:

“This soup can only be as good as the melons-they must be very ripe! Tap on the melon with your fingertips; it should sound like a hollow thump. Honeydew should be very pale green with hints of yellow.”

Ingredients
Yield: about 5 1/2 cups; 5 (or 6 small) servings.

1 large honeydew or cantaloupe melon, peeled & cut into small chunks*

Grated rind of 1 lime

Juice of 1 lime

1/2 cup non-fat Greek yogurt

1 Tblsp finely chopped mint leaves

*My preference is to use 1 ½ recipe, using a whole honeydew & ½ cantaloupe.

1. For optimal presentation, choose individual serving bowls that can be chilled in the freezer, & store them there for a couple hours before serving.

2. In a food processor or blender, process melon chunks until smooth; use a low setting to avoid building up froth.

3. Add remaining ingredients and blend until well mixed.

4. Chill thoroughly and scoop into frozen bowls, garnished with sliced blueberries and mint sprigs if desired; serve immediately while bowls are frozen. Best served within 24 hours.

Latest Obsession: Egg in a Quinoa Nest


This concoction is the result of my search for easy-to-digest, wheat-, dairy-, soy- and meat-free sources of protein to eat during my cleanse. The best thing about this dish is that it’s easy to assemble quickly if you have a batch of cooked quinoa in the fridge. On second thought, the best thing about this dish is its TOTAL DELICIOUSNESS. When I fall in love with a food, I want to eat it all the time, and that’s exactly what’s been happening with this bowl-o-goodness-I’ve had to force myself to eat anything else! It’s easy to transport sans egg, which makes this concoction a perfect weekday lunch.

For a lighter breakfast or a super-energizing afternoon snack, follow the recipe below. For a heavier meal, increase the amounts of quinoa and black beans and add a second egg. I prefer to use poached or over-easy eggs; the gooeyness really pulls everything together! If you’re trying to cut fat and calories, scrambled egg whites make a good substitute.

I’ve included the nutrition facts below (calculated to the best of my knowledge using product labels and internet sources) to give you an idea of how well-rounded this dish is! Besides being super high in protein and fiber, quinoa is also a great source of B vitamins, iron and zinc.


Ingredients (one serving):

1/2 cup cooked quinoa
1/4 cup black beans, drained
1/4 cup hummus
1/2 cup thawed frozen spinach or steamed fresh spinach
1 egg, poached or over-easy
black and crushed red pepper to taste
additions: roasted corn, chopped avocado and tomato

1. Stir quinoa, spinach, black beans and hummus together in a bowl. Create a nest in the center of the mixture for your egg.
2. Heat water in a small saucepan. When water begins to boil, stir from the center to create a whirlpool. Drop eggg into the whirlpool and allow it to cook for about one and a half minutes.
3. Drop egg into the center and marvel at how cute your breakfast is. Add seasoning to taste. Mix everything together and enjoy!

Nutrition facts:
Calories 364; Fat 16.5 g; Saturated fat 1.5 g; Cholesterol 215 mg (71% RDV); Carbohydrates 45 mg (13.5%); Fiber 10.6 g (41%); Protein 21 g; Vitamin A 21%; Vitamin C 9%; Calcium 17%; Iron 27%

Two-Minute Berry Banana Smoothie


If I was a lady who embroiders, I would make a plaque to hang in my kitchen that says “Smoothies are made from angel’s kisses and god’s love.”There are plenty of imposters out there masquerading as your best smoothie friend; if you read between the lines at any smoothie joint, you’ll realize that the primary ingredient in these jokers is sugar, and synthetic ingredients often make a guest appearance. Making your own smoothie at home is so simple, and you can control exactly what goes into the mix. This is one of my favourite combos. It’s great with fresh berries, but I like to use frozen because they’re so easy to keep around and they make my smoothie nice and cold.

This is my go-to breakfast or post-workout snack when I’m in a hurry. I’m always running late no matter how much time I leave myself, so having this smoothie ready to go is a big help. I like to fill the blender with the ingredients and leave it in the fridge-you can even do this the night before-that way, all I need to do is give it a whirl, and I have something sustaining to sip on while I get ready!

Protein powders have become a popular smoothie addition since I was a kid, but I’m wary of them; the ingredient list is too long and complicated for my comfort level. Besides, unless you’re training to be Miss Muscles USA, you don’t need to eat 100 grams of protein a day; 50-60 is just fine for most people (check with your doctor to confirm your personal nutritional needs.) One of these giant smoothies, which packs two servings of fruit, also contains about 20 grams of protein from the yogurt and milk-natural sources that I feel confident feeding my body!

One final note: when choosing yogurt, always check the sugar content. An unassuming, single serving container can pack as many as 30 GRAMS! I always use fat-free plain or Greek yogurt, which contain the lowest amount of sugar; if these are too bitter for you, try adding a squeeze of honey!

Ingredients (one giant smoothie):
1 banana
3/4 cup fresh or frozen berries*
1 cup fat-free plain yogurt
1/2 cup skim milk

*If you’re using fresh berries, you may want to start off this recipe by crushing some ice cubes in the blender to make your smoothie nice and cold!

Combine all ingredients and blend. Voila!

Baked Halibut with Pineapple-Black Bean Salsa


I have a fish-crush on halibut. Its lower-mercury content and potatssiumy goodness on top of its versatility makes me <3 it. I had hoped to use halibut in my dad-inspired recipe for Pomegranate Almond-Encrusted Flounder, but alas, the fish counters were bare. When I stumbled upon some steaks in the frozen food aisle of Trader Joe’s last week, you can only imagine my delight! (I later learned that “steak” means “you will have to pick bones out of me,” so I suggest you use fillets if possible!) This dish is not only yummy and super easy to make, components also make it absolutely fantastic for you! Black beans add to the very lean protein in the halibut and provide a solid dose of your heart’s best friend, fiber. An extra exciting nutritional tidbit: a cup of this salsa contains about half of your daily allowance of manganese, a mineral in pineapple that is essential for healthy skin.

This salsa is very easy to make. Feel free to make adjustments; I used some ingredients from my pantry and fridge that were handy. Avocado would make an interesting and heart-healthy substitute for black beans, and mango could easily replace (or add to?) the pineapple component. If you don’t have any shallots, you can use red onion for a more pungent kick. And finally, a fresh jalepeno would work just fine (if not better!) as a substitute for the canned green chilis I grabbed from the pantry.

I served my halibut absolutely smothered in salsa; I couldn’t get enough! A side salad rounded out the meal nicely, but a little brown rice would make a nice addition too!

Ingredients (serves 2):

2 halibut steaks, or about 2/3 lb. filets
1/2 a fresh pineapple, or an 8-oz. can
1 cup black beans
1 red or orange bell pepper, coarsely chopped
1 shallot, chopped
2-3 TBSP canned green chilis or minced jalepenos
juice of one lime
1-2 tsp olive oil & lemon slices for baking
salt & pepper to taste

1. Preheat oven to 350º. Place fish on a baking sheet and dot with olive oil. Place a lemon slice on top of each piece, and sprinkle with salt and pepper. The baking time will depend on the thickness of your fish; 20 minutes worked well for my steaks, but you’ll need 15 or so for fillets.
2. While the fish bakes, mix pineapple, black beans, shallot, pepper, and jalepenos. Squeeze lime over your salsa and mix well.
3. Top fish with a big ol’ serving of salsa and enjoy! If you have leftover salsa, cover the bowl and refrigerate-the flavors will be even better tomorrow, and you can add it to a salad or turkey sandwich!

Presto! Pesto

Everything’s better with pesto, y’all. In 5 minutes flat, you can make a big batch that will add pizzazz to your cooking all week. Or you can take a tip from the fabulous Amy Sedaris and freeze individual portions in an ice cube tray for later use.

Pesto is traditionally made with pine nuts, but if I don’t have any in my pantry, I throw in whatever kind of nuts I DO have rather than spending an extra six bucks at the store. Experimenting is fun-walnuts are my favourite, and almonds are good too. Next on my list to try is cashews! Your pesto will have a slightly different taste depending on the type of nut you use.

Depending on the size of the basil bunches sold at your grocery store, you may need to tweak the amount of the other ingredients listed below to obtain the flavour and consistency you want. Most recipes call for a lot of olive oil, but I use only a drizzle, which makes my pesto super thick and chunky. Pesto-making is not an exact science, so go crazy with the taste tests and come up with your own custom concoction. If you don’t eat dairy, you can omit the parmesan; it will still be delish sans cheese!

Stay tuned for a variety of pestoy meal ideas…in the mean time, try your fresh pesto in my latest addiction, Zoe & Zane’s Spinach Brownies…MMM!

Ingredients (makes about 1 cup of pesto):
2 large bunches fresh basil leaves
1/2 cup pine nuts, walnuts, almonds, etc.
1-1/2 to 2 TBSP extra virgin olive oil
1/2 shredded parmesan cheese
4 cloves garlic, minced
sea salt & freshly ground pepper to taste

Wash & dry the basil leaves. Throw everything into the food processor and give it a whirl!

Spinach-Artichoke Dip


What in life is better than warm, creamy spinach-artichoke dip? Not much, that’s for damn sure. Gooey, cheesy, mayonnaisey-yes, you heard me; I, President of the Mayonnaise-Haters club, can get over my burning revulsion for this treat! I’m all for indulging in the traditional version of this dip now and then, but I had a powerful craving the other day that I knew couldn’t be satisfied by a 2-tablespoon serving size (!) From this craving, a healthified (albeit less cheesy) version of spinach-artichoke dip was born, and I ate a whole bowlful without feeling yucky afterwards! Not only is this dip super low-fat, it’s packed with vitamins A and C from the abundance of veggies and protein and calcium from the greek yogurt, so you can actually feel good about eating it!

This dip don’t quit, so don’t limit its serving power to hors d’oeuvres hour. Spread it on a warm whole wheat roll and add grilled chicken breast, a slice of provolone and some vine-ripened tomato for an ecstatic sandwich experience. Add a dollop to scrambled eggs and serve with whole grain toast. Toss it with whole wheat pasta, leftover chicken and olives for a super quick dinner. If you’re enjoying it in dip form, make your own healthy and delish dipping devices using my recipes for Pita Chips or Mami Nature’s Corn Chips!

Ingredients (makes a big ol’ batch for multiple serving purposes):
2 16-oz. bags frozen spinach, thawed
2 cans artichoke hearts in water, drained and chopped
1 cup fat-free greek yogurt (you can alter the quantity to obtain the consistency you want)
1/2 cup fat-free sour cream
1/2 cup shredded parmesan, plus a little extra to sprinkle on top
1/2 white onion, coarsely chopped
2 cloves garlic, minced
1 tsp. olive oil
salt & pepper to taste
additions: chopped tomatoes, crushed red pepper and paprika to garnish

1. Preheat oven to 350º. Thaw spinach in the microwave or by running water over the bag. Drain & chop artichoke hearts.
2. Throw minced garlic & chopped onions into a big pot with the olive oil and cook sautee over medium heat until the onions become translucent. Turn off heat.
3. Add the rest of your ingredients to the pot and stir well. Taste-test for flavor, and add more yogurt if you want a creamier (and proteinier!) dip.
4. Spread dip into a pie pan and bake. I used a glass pan, which requires a longer baking period, so it took about 45 minutes for mine to warm through. I recommend testing the center after about 30 minutes; if it’s nice and warm, it’s ready to eat!

Treat Your Ticker: Almond-Encrusted Flounder with Pomegranate Sauce


This recipe is inspired by my dad’s heart-healthy diet. Over the past few years, he has made pomegranate and unsweetened grape juices, red wine and oatmeal his everyday staples (the first three are known for being incredibly rich in antioxidants; oatmeal’s high content of soluble fiber, along with its anti-inflammatory properties, help keep the heart in tip-top shape.)

As far as choosing seafood goes, wild-caught Alaskan salmon delivers the highest dose of omega-3’s, an important inclusion in everyone’s diet, but particularly necessary for those actively trying to prevent cardiovascular disease. Because salmon can have a high mercury content-particularly the farm-raised and Atlantic varieties-it’s important to limit your consumption and supplement your omega-3 intake by eating things like ground flaxseed (add it to your oatmeal, Daddy!) and walnuts.

I had hoped to use halibut for this recipe because of its high potassium content (an essential nutrient for the cardiovascular system) but I wasn’t able to find any. Halibut is easily interchangeable with other mild white fish like cod, tilapia and flounder, and we found a locally caught version of the latter (bonus points if you can tell me why it’s important to buy local!!) Lean white fish like these varieties may not be as high in omega-3’s as fatty fish, but you still receive some of the benefits.

Next up: pomegranate juice, the fruit world’s biggest celebrity in recent years. Besides containing several times more antioxidants than green tea and other juices, pomegranate juice has been found to play a role in lengthening the time it takes for cancer to develop in those who already have it, and it also seems to increase blood flow to the heart, reduce arterial plaque and inhibit the oxidation of LDL (bad cholesterol.)*

Almonds add the finishing touch to this heart-tastic meal. The major heart-healthy nutritional component in almonds is their high level of monounsaturated fat, which is associated with cardiovascular health.* Have you heard of the Mediterranean diet? It’s based on this type of fat, which, in addition to eating plenty of fiber and protein, helps keep you satiated so that you’ll be less likely to overeat.

Though this recipe has a fancy-schmancy title, it’s easy to make and can be done without breaking the bank; I spent $22 on ingredients and fed three people.

Sauce:

1 clove garlic, minced
2 cups pomegranate juice
1-1/2 TBSP honey
juice of 1/2 lime
zest of 1/2 lime
dash of olive oil for sauteeing garlic

Fish (makes 3-4 servings):

1 lb. flounder, halibut, cod, tilapia, or orange roughy (you can find the latter in the frozen foods section)
1/2 cup crushed almonds
1 cup panko (use crushed rice crackers for a gluten-free version) **
salt & pepper to taste

**A box of panko (Japanese bread crumbs) runs between $2.50 and $3.50. Most brands keep their recipes simple, making panko a healthier option (as it contains a significant amount of fiber, some protein, and minimal sodium, sugar & additives) than other types of bread crumbs. Not to worry if you don’t already have some in your pantry and don’t want to spend the extra bucks; I made a few pieces of fish using only crushed almonds and they were still yummy.

1. Preheat oven to 350 degrees. In a large deep frying pan, sautee garlic in a drop of olive oil. When garlic begins to brown, add juice, honey, lime and lime zest (if you don’t have a zester, you can use the fine side of a cheese grater to grate the lime over the pan.
2. Cook sauce over medium heat, letting it simmer but not boil. When it has been reduced to about half of its original quantity (10-15 minutes,) turn off the heat. Set aside about 1/4 cup of sauce and add the fish to the pan with the remaining sauce. Allow it to soak for a minute or two.
3. In a large bowl, combine crushed almonds, panko, salt and pepper. Arrange your dipping station; you’ll need the pan of fish, the panko-almond mix, and a baking sheet spread with a large piece of aluminum foil.
4. Coat each piece of fish with the panko-almond mix and transfer it to the baking sheet. Spoon the remaining sauce over the fish (keep the 1/4 cup you reserved separate.) Spread a second piece of foil over the fish and pinch the sides of the foil pieces together (this prevents the fish from drying out in the oven.)
5. Baking time will vary depending on the thickness of your fish. My flounder filets-which were very thin-took 15 minutes. To test for doneness, slice into the center of a filet; the fish should be white and flake easily. Spoon a little bit of the reserved sauce over each piece if you want an extra pomegranatey kick!

Healthy Girl Says: Serve this yummy fish over a bed of rainbow chard sauteed in garlic and a drop of olive oil. Chard is a dark leafy green that deserves more attention than it often receives; it is absolutely PACKED with fiber, calcium, potassium, beta-carotene, and vitamins A & C.

*This information comes from Dr. Jonny Bowden’s “The 150 Healthiest Foods on Earth: The Surprisingly Unbiased Truth About What You Should Eat and Why,” which is a great source of inspiration as well as a fantastic reference book. I highly recommend it!