Cold Cucumber Dill Soup

I can't believe summer is here! Well, I guess it's not officially summer until June 21, but it's June, nonetheless. I think all of us living on the east coast could not be happier that warm weather is finally here. With that being said, it's time to switch up our cooking routines and start making delicious summer meals.

I thought that making a cold soup would be a great way to kick off the summer. Cold soups are extremely easy to make and super nutritious. You can make them with pretty much any vegetable you want. I decided to use cucumber in this recipe because it's light and refreshing and provides a ton of amazing health benefits.

My grandmother has a cold cucumber soup recipe that's similar to this one but hers uses buttermilk instead of Greek yogurt. I thought it'd be fun to experiment with Greek yogurt to bump up the protein level. I also used a lot of fresh dill in this soup because it adds great flavor and texture. If you don't like dill, try experimenting with another herb that you do enjoy. 

Cucumbers are a great source of Vitamin B which helps fuel the body with energy. Cucumbers are 95% water which helps hydrate the body and eliminate toxins. They also contain silica which helps straighten connecting tissue in the body to promote joint health. Lastly, cucumbers contain 3 different lingans which are said to reduce the risk of obtaining breast, uterine, ovarian and prostate cancer.

Ingredients:

1 large English cucumber- roughly chopped

1.5 cups fat-free Greek yogurt

1 garlic clove- peeled

1/2 cup chopped dill

1 lemon or lime zested and juiced

salt/pepper to taste

Directions:

1) Add all ingredients (except salt/pepper) to the blender 

2) Blend until pureed

3) Add salt and pepper to taste and blend to combine

4) Optional- drizzle with flavored oil such as truffle oil

Italian Pepper Pasta- "Cacio e Pepe"

My hubby and I just got back from an amazing vacation in Italy. Between the historical sites, the breathtaking views, and the delicious food, it was an absolutely magical vacation. We had some of the best meals we've ever eaten on this trip including savory pasta dishes, fresh lemon fish, creamy gelato, and crunchy thin crust pizza. My mouth is watering right now just thinking of all of the yummy food!

When we got back home, I was determined to be able to recreate some of our favorite dishes myself. One of the pastas that we loved so much was called Cacio e Pepe or Pepper Pasta. It was by far the simplest (and most affordable) meal we got on this trip, but perhaps the most delicious. The traditional Cacio e Pepe is simply Al Dente Bucatini noodles tossed with olive oil, butter, Pecorino Romano cheese, and a ton of black pepper. 

In my version, I tried to be a little bit healthier by using whole wheat pasta and adding a leafy green. I choose arugula or "rocket" as they call it in Italy. We ate so much arugula while we were away, and I thought the peppery taste of these green would compliment the pepper pasta really well. We also grilled up some white meat chicken to go along side of our pasta (not photographed) for some added protein.

To my surprise, black pepper actually has a ton of health benefits! It had antioxidant and antibacterial effects on the body which helps maintain a healthy digestive track. Black pepper contains the element manganese which helps your cells metabolize nutrients and helps support healthy bone development. Lastly, it's said the black pepper may actually help you lose weight by revving your metabolism and suppressing genes for new fat cell growth. 

Ingredients:

1 lb. pasta (I used whole wheat orchiette) 

1 tbsp olive oil

2 tbsp unsalted butter

1.5 tbsp freshly ground pepper

1 garlic clove- grated

4 cups arugula 

1 cup freshly grated Pecorino Cheese

sea salt to taste

Directions:

1) Boil water and cook pasta 2 minutes shy of Al Dente. *Reserve 1 cup of starchy cooking liquid*

2) Add olive oil and 1 tbsp of the butter to a large skillet over medium high heat

3) Add pepper and grated garlic and toast for 1-2 minutes

4) Add cooked pasta and stir to combine

5) Add 1 cup of reserved cooking liquid and bring to a boil. 

6) Turn heat down to medium until pasta is simmering

5) Add cheese, remaining butter, and sea salt (if needed) and toss until pasta is creamy and totally coated with cheese and pepper

6) Turn off the heat and add arugula until just barely wilted

7) Eat up and enjoy!

Shrimp Lettuce Wraps

I rarely go out to eat at chain restaurants, but I have to say that the Cheesecake Factory and PF Changs have one of the absolute best meals on their menu- lettuce wraps! I was inspired to recreate these dishes on my own and I'm excited to say that they turned out so yummy!

We used Boston lettuce which is perfect for the wraps because the leaves are large and pliable. I think you could also use big romaine or iceberg leaves as well. 

Like many of my recipes, this one is extremely versatile. If you don't like the veggies I chose, you can easily substitute different ones you do like. If you don't like shrimp (even though this is the superfood!) you can use chicken, tofu, or even steak!

These are super filling- but if you want a starch on the side, consider making Cilantro Lime Rice. Just cook up a cup of brown rice, add 1/4 cup chopped cilantro, 2 tbsp of lime juice and lime zest from a whole lime. Sprinkle a little sea salt on top and BAM you have a delicious side dish.

Shrimp are loaded with omega 3's which have antioxidants and can help prevent the skin from premature aging. Shrimp is also a good source of iodine which is essential for proper thyroid gland functions. Shrimp also contain selenium which have been known to reduce the risk of developing prostate, colorectal, and lung cancer. If you need another reason to consumer this superfood, you should know that including shrimp in your diet can be a great way to shed off the pounds. Shrimp are extremely low in calories, low in carbohydrates and sugar, and high in protein. They will keep you full without making you feel bloated or weighed down. 

Ingredients:

 2 cups frozen cooked shrimp (we used Trader Joe's medium sized)

1 red bell pepper- sliced

1/2 onion- sliced

2 cloves garlic- minced or grated

1/8 cup soy sauce

1 inch ginger- peeled and grated

1 tbsp. Sriracha 

2 tbsp. sesame oil

1/2 lime juiced

1 avocado- sliced

1/4 cup cilantro- chopped

Directions:

1) Mix soy sauce, garlic, ginger, Sriracha, sesame oil, and lime juice in medium sized bowl

2) Add shrimp and marinate for a half hour until shrimp are thawed

3) Meanwhile, slice bell pepper and onion and saute on medium high heat until softened

4) Add shrimp (with the marinade) to sliced veggies and saute until shrimp are warmed through

5) Slice avocado and chop cilantro 

6) Prepare lettuce wraps by adding the veggie/shrimp mixture (with a slotted spoon to avoid making wraps too wet), a couple slices of avocado and a sprinkle of chopped cilantro

7) Roll up and enjoy!

*Recipe makes about 8-10 lettuce wraps

Portobello Mushroom Burgers

I know I've mentioned in a previous post that I've been trying to partake in "clean eating." What this means is basically omitting any foods with chemicals or preservatives, and focusing on cooking with nutrient-packed ingredients. Clean Eating also means making an effort to eat produce that's in-season. The reason for this is most likely that vegetable or fruit will be grown in the US and will taste way more delicious.

My new plan this spring/summer is to go the grocery store and buy whatever produce looks good and create a meal out of it. So, instead of writing "cauliflower" or "brussel sprouts" on my grocery list, I simply write "vegetable one" and "vegetable two."

This weekend I ventured to an amazing farmer's market near me and they had the most beautiful portobello mushroom caps. Along side these were the biggest heirloom tomatoes that I've ever seen! As soon as I saw both of these ingredients, I instantly knew I had to make portobello mushroom burgers.

I loaded these "burgers" with fresh avocado, salty pickles, sauteed red peppers, the gorgeous heirloom tomato, and spicy mayo. My, oh my, these were ridiculously good!

Mushrooms are superfoods because they contain compounds such as lectins and glucans which are said to lower the risk of getting certain cancers. Mushrooms are a also a great source of potassium which helps keep blood pressure low. Additionally mushrooms contain many nutrients including selenium, biotin, and riboflavin which are essential to maintaining good skin and hair health.

You need to do a little bit of prep work with these mushrooms. First things first- don't ever rinse mushrooms under water. They are super porous so if you drench them in water they will never brown up in a pan. Start by getting a damp paper towel or cloth and cleaning the grit and dirt of the mushrooms. Then remove the stem and either discard or chop up to saute on the side of your "burgers."

Ingredients:

2 portobello mushroom caps

2 tbsp. olive oil

1/4 cup balsamic vinegar

1 tsp. Italian seasoning

1/2 tsp. salt

1/4 tsp. pepper

1 lime- juiced

1 avocado- sliced

1 red bell pepper- sliced

1 pickle- quartered

2 slices of ripe tomato

2 whole wheat hamburger buns

2 slices low-fat cheese (I used Provolone)

3 tbsp. light mayo

1 tbsp. sriracha 

Directions:

1) Marinate mushrooms in a zip-loc back olive oil, vinegar, Italian seasoning, and lime for 20 minutes in the refrigerator 

2) Make spicy mayo by mixing sriracha and mayonnaise 

3) Heat pan over medium-high heat and add a little bit of olive oil

4) Saute bell pepper for 5-7 minutes or until tender

5) Heat grill pan over medium-high heat and spray with non-stick cooking spray

6) Add mushrooms to the pan (just the mushrooms not the marinade) and sprinkle with salt/pepper. Cook for 6-7 minutes before flipping

7) Sprinkle salt/pepper on other side of mushroom and continue to cook for another 6-7 minutes or until mushroom is tender

9) When the caps are just about done, top with cheese and cook until melted

8) Toast buns and spread with spicy mayo. Add mushrooms, bell pepper, tomato, pickles, and avocado.

9) Eat up and enjoy!!

Superfood Breakfast Cookies

I know what you must be thinking... cookies for breakfast?! Yes, my friend, these cookies are so hearty and healthy that you can have them for breakfast and feel absolutely great about it. These breakfast cookies are packed with superfoods: oats, bananas, cashews, chocolate, chia seeds, flax seeds, and my superfood of the week- hemp seeds. You can find hemp seeds in the organic section in your grocery store, at Whole Foods, or on Amazon.

Personally, I think the best way to eat these cookies is right out of the oven when they're hot and chewy and the chocolate chips are melted and gooey. Another great option is to re-heat them in the oven for a few minutes or microwave them until the chocolate melts. If you are not going to finish the cookies in one day, I would recommend storing the rest in an air-tight container in the refrigerator.

I don't know about you, but any breakfast that contains chocolate is sure to make me smile. These cookies are so decadent and delicious that you'll find it hard to believe how incredibly nutritious they are. Similar to many of my other recipes, these cookies are super versatile. Feel free to play around and make them your own by switching up the dried fruit, nuts and seeds. I hope you enjoy this recipe!

Hemp seeds contain omega-3 fatty acids which can help prevent against coronary heart disease. Additionally, hemp seeds contain the antioxidant Tocopherol which is known to help lessen a person's chances of developing Alzheimer's Disease. Lastly, hemp seeds contain all of the essential amino acids, as well as a good amount of fiber, protein, and fat, making them a fantastic addition to one's diet. 
*Try these magical seeds in oatmeal, smoothies, cold cereal, and baked goods.

Ingredients:

1 cup rolled oats

2 bananas

1/2 cup chopped nuts (I used walnuts and cashews)

1/4 cup semi-sweet chocolate chips

1/8 cup dried fruit (I used cranberries)

1 tbsp. hemp seeds

1 tbsp. chia seeds

1. tbsp flax seeds

1 tsp. cinnamon

1/2 tsp. vanilla

1/2 tsp. sea salt

Directions:

1) Preheat oven to 350 degrees and spray baking sheet with nonstick cooking spray

2) Mash bananas with a fork and combine with oats

3) Add remainder of ingredients and stir with a spoon until well combined

4) Spoon batter onto cookie sheet and press down to flatten slightly

5) Bake for 12-14 minutes

*Recipe yields a dozen cookies

Homemade Roasted Cashew Butter

If you follow my blog, you know about my deep love for peanut butter. You probably also know about my recent experiment with sunbutter (sunflower seed butter) which turned out amazing. Today, I decided to play around with a new butter- cashew butter.  I've seen cashew butter in the grocery store before but it's always so expensive and contains more ingredients than I deem to be acceptable in a "natural" nut butter. 

I chose to experiment with cashew butter because I absolutely love the taste of cashews. I am really excited to say that the recipe was a huge success and turned out perfectly creamy and flavorful. The key to its "deliciousness" is the flavor you get from roasting the nuts. I bought raw unsalted whole cashews at Whole Foods and roasted them myself. The grocery store will probably carry roasted and salted cashews, but I strongly recommend roasting the raw nuts yourself to get the most flavor into your cashew butter.

This recipe makes a ton of cashew butter- probably about 20 servings worth. I'd suggest putting it in a tupperware and storing it at room temperature until it's gone (which may not be very long since it's so yummy!)

You can use the cashew butter just like you'd use peanut butter or almond butter. It's delicious when spread on toast or crackers, you can put it on an apple or banana, or even try it swirled around in plain Greek yogurt for a protein-packed breakfast. Whatever you do with it, I know you are going to love it. :)

Cashews are a superfood because they provide heart-healthy monosaturated and polysaturated fat which are known to help lower bad cholesterol and reduce the risk of heart disease. Cashews also contains flavanoids which are said to lower the risk of many cancers. Additionally, cashews contain high amounts of copper which help provide the body with energy and help aid in flexibility in joints and muscles. 

Ingredients:

3 cups raw unsalted cashews

1/2 tsp. sea salt

Directions:

1) Preheat oven to 350 degrees

2) Place cashews on foil-lined baking sheet

3) Roast nuts in oven for 12 minutes (stirring around halfway)

4) Place roasted cashews in food processor and add sea salt

5) Pulse a couple of times until cashews are crumbly

6) Process cashews for 10 minutes stopping after every couple  of minutes to scrape the sides of the bowl

**You may be tempted to add oil or water to the mixture because it looks very dry initially. DON'T DO IT! The mixture will get thick and creamy and will eventually turn into cashew butter, I promise! Just be patient and you'll see. **

Penne with Sautéed Shrimp and Avocado Pesto

I cannot tell you how excited I am about this blog post. The idea for avocado pesto actually came from my husband! I'm not sure if he saw a recipe somewhere or just thought of it himself but one day he told me I should make it for my blog. I thought this was a perfect idea because I've been wanting to use avocados as my superfood and I happen to be obsessed with pesto.

Typically in pesto, you mix some sort of green- like spinach, arugula, basil, or cilantro with a nut, citrus, cheese and some oil. Because avocados are full of heart-healthy fats, I figured I could probably omit the oil all together and make the dish incredibly healthy. Well...I was right! The pesto was creamy and flavorful and makes me not want to make an avocado-less pesto ever again!

I wanted to make this recipe into a full meal which is where the penne and shrimp come in, but you could really use the pesto on anything! To give you some ideas- you could use it on grilled chicken, any kind of fish, over grilled or roasted veggies, on potatoes or rice, or even on a sandwich! This recipe made A LOT so we wound up freezing 2/3 of it for another time. 

There are more health benefits of avocados than I could possibly mention. Here are just a few of this superfood's amazing qualities: avocados are packed with Vitamin B6 and Folic Acid which can help lower the risk of heart disease. Avocados are also full of flavanoids which help reduce the body of inflammation and certain diseases. This superfood is exceptionally good for your skin, as it can help reduce redness and irritation and also prevent wrinkles and other signs of aging.  Additionally, avocados contain certain acids which are said to reduce the risk of a few kinds of cancers. 

Ingredients:

2 avocados

2 limes- juiced and zested

1- lemon juiced

2 cloves garlic- grated or minced

1/2 cup slivered almonds

2 cups arugula

2 cups basil

1/2 cup grated parmesan or pecorino romano

1/2 lb. whole grain penne

10 shrimp peeled and deveined 

Directions:

1) Cut avocado and scoop flesh into a food processor

2)Add lime juice, lime zest, lemon juice, garlic, almonds, arugula, and basil to the food processor

3) Pulse food processor a few times and then blend for a minute or until pesto is thick and creamy

4) Scoop pesto into bowl and add in grated cheese

5) Cook pasta to al dente and drain

6) Add shrimp to a hot skillet with olive oil. Add salt/pepper to taste and saute until pink and cooked through

7) Add pesto to pasta and mix thoroughly until noodles are coated in the deliciousness. Add shrimp and top with additional grated cheese, if desired.

*The pesto makes about 6 servings