Supergirl Smoothie Bowl

I have been obsessed with making green smoothies ever since it's gotten warm out. I love how you can completely mask the "green part" by adding delicious fruit and other ingredients. I also love how light and energized I feel after having one.

I came across the concept of smoothie bowls on Pinterest a couple of months ago. You basically just make a smoothie, pour it in a bowl and top it with fruit, granola or whatever else you want.

I've noticed that even though I feel energized and light after my morning smoothie, I find myself hungry a couple hours later. I feel like it's a mental thing and the fact that I'm drinking it versus chewing and eating it makes me feel less full. Now, when I make the smoothie into a bowl I have found that I am completely satisfied until lunch. I think it's the combination of eating with a spoon and having to chew the toppings.

You might be surprised to find that I used cottage cheese in this smoothie. I typically use nonfat Greek yogurt to give my smoothies great texture and extra protein. I recently read however, that cottage cheese can improve the consistency of the smoothie even more so than yogurt, and it has just as much protein. I was hesitant at first because the texture of cottage cheese grosses me out, although once you blend it you don't even know it's there! 

Cottage cheese is packed with protein which helps the body maintain healthy tissue. It is a great source of calcium which is essential to having strong bones. Lastly, it contains the Vitamin B12 which helps support brain function.

Ingredients for smoothie:

1 cup loosely packed spinach leaves

1 frozen banana 

1 cup unsweetened almond milk

1 tsp. cinnamon

1/2 cup low-fat cottage cheese

5-6 ice cubes

Toppings Ingredients:

handful of fresh strawberries

1 tsp. chia seeds

1/4 cup granola

Directions:

1) Blend smoothie ingredients until smooth.

2) Pour smoothie into a bowl and top with strawberries, chia seeds and granola.

Skinny Mexican Sweet Potato Skins

It's Cinco de Mayo so obviously that means I had to come up with a healthy Mexican meal! I recently made Pinch of Yum's Healthy Sweet Potato Skins and they were AMAZING. After I made her recipe, I instantly began brainstorming ways to make my own version. I instantly thought of making a Mexican sweet potato skin and tonight was the perfect night to test it out.

My husband and I have been having "meatless mondays" in our house for a couple of months now. I really like this tradition as its a way to eat a super healthy light meal on Monday nights after the weekend. Well, since Cinco de Mayo fell on a Tuesday this year, I thought we could have a "Meatless Tuesday" with these Mexican sweet potato skins.

I guarantee that you will not miss the meat in this recipe. These sweet potato skins are jam packed with protein and fiber from the potatoes and beans, and loaded with delicious flavor from the cilantro and all of the spices.

We topped ours with diced avocado, extra cilantro and salsa and they were perfect. Next time I think I will try a version with russet potatoes and ground turkey  to make them even heartier, so stay tuned!

If you want to know all of the amazing health benefits of sweet potatoes check out one of my other sweet potato recipes here.

Ingredients:

2 sweet potatoes- washed and scrubbed

1/2 cup corn kernels

1/2 cup chopped cilantro

3/4 cup black beans- rinsed and drained

1/2 red bell pepper- diced

1 shallot- diced

1 tbsp. olive oil

1 tsp. cumin

1 tsp. chili powder

1/2 tsp. sea salt

1/8 tsp. red pepper flakes

3 tbsp. light sour cream

1/4 cup medium salsa

1/4 cup grated cheddar cheese

1/2 avocado- diced (optional- for topping) 

extra cilantro and salsa for topping (optional)

Directions:

1) Preheat oven to 400 degrees.

2) Poke sweet potatoes with a fork and wrap in aluminum foil. Bake in the oven for 60-75 minutes or until tender.

3) When sweet potatoes are tender cut in half lengthwise and allow to cool.

4) Meanwhile, saute shallot and red bell pepper with olive oil on medium high heat. Cook for 2 minutes then add cumin, chili powder, sea salt, and red pepper flakes. Cook another minute or until fragrant.

5) Combine sour cream and salsa in a large mixing bowl.

6) To the salsa mixture, add corn, black beans, cilantro, and the shallot with bell pepper. 

7) When sweet potatoes have cooled slightly, scoop out the flesh and mash with a fork. (Make sure to leave enough of the flesh in the potato so the skin doesn't break.)

8) Plate sweet potato halves on a baking sheet lined with foil. Drizzle olive oil on top of the potato skins and bake for 5 minutes.

9) Meanwhile, add the mashed potato to the mixture and stir to combine.

10) Taste for seasoning and add salt if necessary.

11) When potato skins are done, add the mixture evenly to each half. (There might be a little bit of the mixture leftover)

12) Top potatoes with cheese and bake in oven for 10-15 minutes or until cheese is melted and the filling is hot.

13) Serve with avocado, more cilantro, and extra salsa

*Recipe makes 2 servings

Mango Chicken Stir Fry

I'm pretty sure I could eat stir fry for ever meal of my life and never get sick of it. Okay, maybe that's an exaggeration, but in all seriousness I LOVE stir fry. You can pretty much throw whatever veggies and whatever protein you want in a hot pan with some Asian condiments and wind up with a delicious dinner. 

I was recently on a plane and was reading a weight watchers magazine to kill some time. They had a delicious-looking stir fry with mango that looked absolutely mouth watering. Without even reading the recipe, I knew I had to create my own version immediately.

You'd be surprised how versatile mango is. It's great in sweet desserts, but also holds up super nicely in savory dishes. The key to this stir fry is making sure your mango is perfectly ripe. Basically the skin should be smooth and it should be soft when you squeeze it- similar to how a avocado should feel.

Mangoes are not only bursting with delicious flavor but also bursting with amazing health benefits. One mango contains over 3/4 of your recommended daily Vitamin C intake. Vitamin C helps keep the body healthy and helps prevent disease. Mangoes also provide potassium which helps maintain a steady heart rate and keep blood pressure low. Mangoes also provide Vitamin A which is known to promote good eyesight. Lastly, mangoes provide numerous antioxidants which can help ward off many different kinds of cancer. 

Ingredients:

Chicken & Marinade:

2 chicken breasts- diced

1/8 cup soy sauce

2 tbsp. corn starch

1 tbsp ginger- grated

2 cloves garlic- minced

2 tbsp. sesame oil

1 tbsp. coconut oil

Veggies:

1 mango- peeled and sliced

1 onion- diced

1 8 oz. bag broccoli florets

1 8 oz bag sugar snap peas

1 red bell pepper- sliced

1 8 oz can sliced water chestnuts

1 tbsp. coconut oil

Stir Fry sauce:

1/8 cup oyster sauce

1/8 cup soy sauce

2 tbsp. rice wine vinegar

1 tbsp. sesame oil

red pepper flakes- to taste

Toppings:

cilantro- chopped (optional)

lime wedges- (optional)

Directions

1) Combine 1/8 cup soy sauce, 2 tbsp corn starch, ginger, garlic, and 2 tbsp sesame oil in a gallon size zip top bag.

2) Add sliced chicken to the bag and distribute evenly.

3) Marinate in refrigerator for at least 2 hours or overnight.

4) Heat coconut oil in a wok or large skillet over medium high heat. Add chicken (leaving marinade remaining in the bag) and cook for 6-10 minutes or until cooked through.

5) Remove chicken from pan and put in a bowl on the side.

6) Make stir fry sauce by combining 1/8 cup oyster sauce, 1/8 cup soy sauce, rice wine vinegar, sesame oil and red pepper flakes in a bowl.

7) Bring a pot of water to a boil and throw in broccoli florets. Boil for 2-3 minutes and immediately drain broccoli with ice water to stop the cooking

8) Add another tbsp. of coconut oil to the empty wok.

9) Add onion and cook until tender- about 5 minutes

10) Add bell pepper and sugar snap peas and cook another 2-3 minutes.

11) Pour in marinade from zip top bag and cook for another minute.

12) Add your stir fry sauce, chicken, water chestnuts, and mango and combine everything together.

13) Let everything simmer on medium low heat for 5-6 minutes.

14) Serve over brown rice and top with cilantro and lime wedges!
*This makes about 4-5 servings

Skinny Baked Eggplant Parm

Oh man do I love me some eggplant parm. One would think that ordering this vegetarian dish at a restaurant would be healthy, but it is actually one of the most unhealthy meals you can get while dining out. Typically the eggplant is dipped in white bread crumbs and then fried in a ton of vegetable oil and smothered in cheese. Now don't get me wrong, it's delicious, but it's definitely not a "light" meal.

I've been wanting to recreate eggplant parm for a while, but I've sort of been intimated. I didn't want it to turn out dry or taste too "healthy." This past weekend I decided to give it a whirl and I am very pleased with the results.

I used whole wheat bread crumbs to add some protein and fiber to the dish and I baked the eggplant in the oven instead of frying it. Additionally, I used fresh buffalo mozzarella which is so divine that you only need the tiniest amount per eggplant slice to really make it cheesey. 

For the marinara sauce, I used Wegman's Organic Chunky Marinara which I absolutely love. You could definitely opt to make the sauce yourself, but if you want something quick and easy just grab a jar.

If you want to know why eggplant is so great for you, check out my Eggplant Meatball recipe where I discuss its health benefits here.

Ingredients:

2 Eggplants sliced into 1/2 inch slices

1-2 jars of marinara- depending on how much sauce you like

1 ball fresh mozzarella- sliced into thin pieces

2 cups whole wheat bread crumbs

1/2 cup grated parmesan or pecorino cheese

3 eggs

1/8 tsp. red pepper flakes

salt to taste

handful of chopped basil for topping

Directions:

1) Preheat oven to 425 degrees.

2) Cover 2 baking sheets with foil and spray with non-stick cooking spray.

3) Whisk eggs with red pepper flakes and a dash of salt in one dish.

4) In another dish mix the breadcrumbs with the parmesan.

5) Start by dipping each piece of eggplant into the egg mixture then into the breadcrumb mixture then place on the baking sheet.

6) Repeat with all of the eggplant.

7) Bake for 15 minutes.

8) Meanwhile heat tomato sauce in a pot on the stove until hot.

8) When the 15 minutes is up, flip each piece of eggplant over so the crispy side is facing up. Top each piece with a spoonful of sauce and a thin piece of mozzarella.

9) Bake for an additional 10-12 minutes or until cheese is bubbly

10) Top with basil and more sauce and enjoy :)

*This recipe makes about 8 servings

Baked Falafel with Tzatziki Sauce

I love all kinds of food, but there is a special place in my heart for Mediterranean food. I think it has to do with the vacation my family took to Greece almost 10 years ago. It was one of the most magical trips of my life with probably some of the tastiest food I've ever had.

Since this trip, I have loved all kinds of Greek and Mediterranean food including falafel. Falafel is typically deep fried which is what makes it so delicious. I've been wanting to make my own baked version of falafel for a while now, and  I finally decided it was time to do it.

This recipe makes two generous servings of falafel which are crispy on the outside and super tender on the inside. We had ours with the tzatziki sauce, a simple cucumber, tomato and feta salad, and some hummus and pita on the side.

It was a great "Meatless Monday" meal, and my husband and I were both pleasantly full and satisfied afterwards. The tzatziki is definitely optional but I would highly recommend making it. It adds so much flavor to the falafel, plus an extra dose of protein from the Greek yogurt.

Chick peas or garbanzo beans are loaded with fiber which makes them help maintain a healthy digestive track and may even prevent against colon cancer. Chick peas contain antioxidants and polyunsaturated fatty acids which help to protect the heart and reduce the risk of coronary heart disease. Chick peas are also a great source of iron which can help keep the body energized and maintain a good metabolism. 

Falafel Ingredients:

1 can chickpeas- drained

1/4 cup old fashioned oats

1/4 cup cilantro-chopped

1/4 cup parsley-chopped

1 clove garlic chopped

1/2 lemon-juiced

1 tsp. cumin

1/2 tsp. sea salt

olive oil

Tzatziki Ingredients:
1/2 cup non-fat Greek yogurt
1/2 cup grated cucumber
1/8 cup chopped dill
1 garlic clove- grated
1/2 lemon-juiced
salt/pepper to taste

Directions:
1) Preheat oven to 400 degrees.
2) Add all falafel ingredients to food processor.
3) Pour a little olive oil onto a baking sheet and spread evenly with your hands.
4) With your greasy hands, roll falafel into balls and place evenly on the baking sheet. (You should make about a dozen falafel balls.)
5) Bake for 15 minutes and flip to other side baking an additional 10 minutes.
6) While the balls are cooking, make the tzatziki by combining the yogurt, grated cucumber, dill, garlic, and lemon juice in a small bowl. Add salt/pepper to taste.
7) When the falafel is finished baking, enjoy it with the tzatziki sauce and whatever else you choose to serve.
*Recipe makes about 2 servings

Spring Vegetable Matzah Ball Soup

To me, this soup is a big warm bowl of comfort. It's the soup I grew up eating at family dinners and get-togethers. It is my grandmother, Myra's, famous Spring Vegetable Matzah Ball Soup! To this day, my grandmother continues to make her soup every single Passover. Nobody else ever attempts to make it because they know it wouldn't turn out as delicious as hers. 

This year I am unable to travel home for Passover, so I decided I would whip up a batch of her famous soup to almost make me feel like I am back home with my family.

I'm sure there are many of you reading this who have never tasted matzah ball soup before. If this is true, I highly suggest you make this one. It's different from your traditional matzah ball soup because it has almost every veggie you could imagine in it-- sweet potato, russet potato, asparagus, mushrooms, carrots, parsnips, celery, and onion. 

Because this was my very first time making this soup, I was terrified it wasn't going to turn out. I am so pleased to tell you however, that it came out SO delicious and almost as tasty as when my grandmother cooks it herself. 

The secret to my grandmother's recipe is that it calls for most of the veggies to be grated. Grating the vegetables allows them to break down quickly in the soup and marries all of the delicious flavors together.

This is a family recipe that has been passed down for generations. Luckily it's not a secret recipe so I am more than happy to share it with my reader-friends. I truly hope you try it out and that you love it as much as my family and I do.

There are SO many superfoods in this soup. In fact, 80% of the ingredients are superfoods! I decided to discuss asparagus as my superfood for this week. Asparagus is truly what makes  the soup so springlike pretty. Asparagus contains Vitamin B6 which can help to regulate blood sugar. Asparagus also contains the antioxidant Glutathione which helps keep skin healthy and protects it from sun damage. This veggie is also a natural diuretic which can help flush the body of toxins and excess sodium which can in turn prevent kidney stones. Lastly, asparagus contains a healthy dose of protein and fiber which is essential for healthy digestion. 

Ingredients:

1 box matzah ball mix (don't buy the soup mix, just the mix for the balls)

vegetable oil (whatever amount the box tells you to add

eggs (whatever amount the box tells you to add)

2 carrots- peeled

1 parsnip-peeled

2 small sweet potatoes- peeled

2 small or 1 large russet potato- peeled

1/2 large onion

2 ribs celery- diced

1 lb. asparagus- diced

1 lb. baby portobello mushrooms- sliced

8 cups low sodium chicken stock

1 15 ounce can diced tomatoes

1/2 cup dill- chopped

salt to taste

Directions:

1) Make matzah balls according to package instructions. I used both packets in the box which made about 18 balls. 

2) Refrigerate matzah balls for at least 1 hour or overnight in a sealed container. 

3) When the balls are cool, cut them into quarters and set aside.

4) Set up food processor with a grater attachment. Add onion, carrots, parsnip, sweet potatoes, and russet potatoes. 

5) Add the above grated veggies into a dutch oven

6) Add the sliced mushrooms and celery on top of the grated vegetables

7) Pour the stock and diced tomatoes on top of the vegetables. Turn heat to medium high and bring to a boil.

8) Once boiling, turn the heat down to medium and cook UNCOVERED (this is important) for 15 minutes.

9) Add asparagus, dill, and matzah balls and cook for another 2-3 minutes or until matzah balls are cooked through.

10) Taste for seasoning and add 1/2 tsp. of salt if necessary.

11) Serve in big bowls and enjoy!

*This should make about 8 generous servings 

Roasted Carrot Dill Soup

Okay New England, you've broken the all time snowfall record. Now can it PLEASE be spring already? 

I have decided to start cooking brightly colored food to make me feel like it's spring weather even though mother nature tells me otherwise. The color of this carrot soup is so beautifully orange that it makes me happy just looking at it.

The soup gets its beautiful pastel orange color from the amazing carrots I found at Wegman's. Look at these babies- aren't they gorgeous? They're also extremely yummy- raw, roasted, steamed- you name it.

Even though this is a springy looking soup, it is sure to warm you up while its still bitterly cold outside. I used dill as the herb in this dish, as I love the brightness it gives the soup. If you're not a dill fan you can easily substitute your herb of choice.

Carrots are a superfood for so many reasons! They provide a lot of Vitamin A which is an essential vitamin to maintain good eyesight. Vitamin A also helps keep skin healthy by protecting against the sun's harmful rays. Carrots also contain antioxidants which have been said to prevent the body from getting certain cancers. Lastly, carrots contain beta-carotene which is known to help prevent strokes.

Ingredients:

10 medium-sized carrots

1 small onion-diced

1/2 cup dill-chopped

4 cups low-sodium chicken stock

2 tbsp. olive oil 

salt/pepper to taste

Directions:

1) Preheat oven to 425 degrees.

2) Peel carrots and place them on a baking sheet.

3) Coat carrots in 1 tbsp. olive oil and sprinkle with salt and pepper.

4) Roast for 20 minutes.

5) While the carrots are roasting, heat olive oil in a dutch oven over medium high heat. Cook the onions for 5-8 minutes or until tender.

6) Add half of the chicken stock (2 cups) to the onions and bring to a gentle simmer.

7) When carrots are done roasting add them to the onion/broth mixture.

8) Place the lid on the dutch oven and let carrots cook with onions for an additional 10 minutes or medium low heat.

10) Pour mixture into blender with the dill and blend until smooth.

11) Add the blended mixture back into the dutch oven. Pour the remaining 2 cups of chicken stock into the dutch oven and bring to a gentle boil.

12) Simmer soup for an additional 10 minutes.Taste for seasoning and add more salt/pepper if desired.

Enjoy!

*Soup makes about 4 servings