Protein Power Balls

I am pretty sure I've consumed my body weight in nut butter this weekend. ;) I made almond butter last week, cashew butter yesterday, and bought natural peanut butter from Whole Foods today. There are so many things you can do with nut butters. Make sandwiches, desserts, mix them into greek yogurt for a healthy breakfast, spread them on a banana or apple, or in this case, make protein power balls! I got the idea to make protein power balls from my Mom's friend, Carol. She brought them to a party we had a couple of weeks ago, and after I tried one, I knew I had to recreate them.

These make the perfect pre or post-workout snack, a yummy dessert for after dinner, or an easy on-the-go breakfast. 

These little babies are chewy and moist, salty and sweet at the same time, and just bursting with delicious flavor. What I love most about these protein power balls is the versatility. You can use any kind of nut butter you have on hand, and roll them in any kind of topping you want. In my recipe, I used the almond butter, cashew butter, and peanut butter I had in my pantry. For toppings I used chia seeds, chopped chocolate chips, and shredded coconut. Some other toppings you could try are dried cranberries, hemp seeds, sesame seeds or flax seeds. Believe me when I tell you, the possibilities are endless!

Oats are the superfood I chose to focus on in this recipe. Oats contain phytochemicals (plant chemicals) which are known to prevent many different cancers. Because oats contain soluble fiber, they can help reduce hypertension, or lower high blood pressure. Oats contain a fiber called beta glucan which is said to lower bad cholesterol and prevent heart attacks. 

Ingredients:

3 cups oats

1.5 cups nut butter

3 tbsp. honey/agave/maple syrup

2 tbsp. raw cacao powder (optional)

1/2 tsp. cinnamon (optional)

Toppings: I used 1/4 cup shredded coconut, 1/4 cup chopped chocolate chips, and 1/4 cup chia seeds

Directions:

1) Combine oats, nut butter, honey, cacao powder, and cinnamon (if using) in a mixing bowl

2) Wet hands with water and take tbsp of mixture and form into ball

3) Roll the ball in topping of choosing

4) Place protein power balls on a baking sheet sprayed with non-stick cooking spray

5) Refridgerate at least an hour before serving

*Recipe makes 24 protein power balls. 

*Keep refrigerated up to 3 weeks

Nori Bon Bons- Guest Blog from Mom!

Elyse-mom here....so honored to be guest blogging again. Seaweed is my favorite superfood, and always a crowd pleaser. Versatile, gorgeous, and fun to work with, I fell in love with seaweed long before the sushi craze of this millennium.

Obsessed with the many varieties, all colors, shapes, and sizes, I started buying packaged seaweed in local Asian food markets and Essene in center city Philadelphia back in the 70s. I love long, thick sheets of kombu, useful for making broth (dashi, the chicken stock of Japan), translucent but sturdy wakame leaves or thin sweet-tasting arame strands, soaked and seasoned with roasted sesame oil and rice wine vinegar for a delicious seaweed salad, and tangles of kelp, a great gluten-free pasta substitute.

Nori sheets, dark emerald green and shiny, are a delicious snack and fabulous wrap for other foods (e.g. sushi). In this recipe, I use them to wrap balls of sticky rice, as a snack, appetizer, or party food.

What makes seaweed a superfood, in addition to its extraordinary antioxidant properties, is the fact that it contains all the minerals required by the human body....calcium, sodium, potassium, magnesium, iron, iodine, and zinc. Any kind of rice can be used, although high starch varieties (basmati, short grain, or sushi rice) will hold together best and make the neatest and prettiest bon bons.

While I seasoned my purple sticky rice (from the Whole Foods bin) with only sea salt, feel free to add a bit of oil (sesame or coconut are particularly delicious), vinegar (white or rice wine recommended), or fresh lemon or lime juice. I garnished my bon bons with fresh lemon zest, but sesame seeds or finely chopped nuts would also lend a beautiful finish. Enjoy!

Ingredients:

1 package roasted nori seaweed (I use Trade Joe Seaweed Snack, $.99 per package

1 cup uncooked rice (brown or white Basmati or purple sticky rice are my favorites)

2 1/2 cups water

1/2 t. sea salt

lemon zest for garnish

Directions:

1) Rinse rice in three changes of water, and cook in salted water until tender (20 minutes for white or purple rice, 40 minutes for brown rice). 

2) Let rice cool slightly, then form into small balls and wrap in nori sheets. 

3) Garnish as desired.

*Recipe makes about 25 bon bons

Turkey and Quinoa Stuffed Peppers

I always thought stuffed peppers were super fancy and therefore difficult to make. Since then I've attempted 3 or 4 different recipes for stuffed peppers and was thrilled to find out that they're actually really easy to prepare!

You can use any color bell pepper you want in this recipe- yellow, green, orange, or red like me. I personally find red to be the sweetest bell pepper and easiest to digest which is why I chose to use it.

You can also switch up pretty much everything else in this recipe as well. Feel free to use ground beef or pork instead of turkey, or veggie ground meat if you're a vegetarian. You can also use a different grain such as brown or white rice, couscous, or bulgur wheat. If you're not a big fan of cilantro feel free to use basil or parsley. Lastly, if you're dairy-free simply omit the cheese. Have fun with this recipe and make it your own!

There are a couple things I would change for next time in this recipe. I added the shredded cheese at the end instead of stirring it through the whole mixture. Next time I make this I think I'll do both so it's super cheesy! Additionally, I totally made too much of the filling so I'd either half it or use 8 bell peppers and freeze the leftovers. 

My superfood this week is bell peppers. Bell peppers contain Vitamin A which is essential to good eye health. They also contain Vitamin C which helps the immune system ward off disease. Lastly, bell peppers contain beta-carotene and lycopene which can help prevent certain cancers.

Ingredients

4-8 bell peppers (depending on whether you want filling left over)

1 pound ground turkey (I used 93% fat free)

1 cup quinoa

1 onion

2 cloves garlic

1.5 (15 oz) cans tomato sauce

1 tbsp Italian seasoning

1 tsp. salt

1/2 tsp. red pepper flakes (or more if you like it spicy)

1/4 cup cilantro

1.5-3 cups chicken or veggie stock (use 1.5 for 4 peppers, use 3 for 8 peppers)

1/4-1/2 cup shredded cheddar cheese (I used 2% milk fat)

Directions:

1) Preheat oven to 425 degrees

2) Cook quinoa according to package directions. (I added 2 cups water, brought it to a boil and then simmered for 20 minutes)

3) Cut top off peppers and remove ribs. (You may need to trim the bottom of the peppers so they stand up straight)

4) Heat chicken stock and pour in bottom of a 9x13 pan

5) Dice onions and mince garlic

6) Saute onions and ground turkey over medium high heat until brown (about 10 minutes)

6) Add garlic, Italian seasoning, salt, and red pepper flakes

7) Cook for 2 more minutes then add tomato sauce and cilantro

8) Turn heat to low and simmer for 5 minutes

9) Add cooked quinoa to turkey mixture and stir to combine

10) Place peppers in chicken stock lined pan and fill with turkey mixture pressing down.

 11) Cover pan with foil and cook for 35 minutes

12) Remove foil, add cheese (about 1 tbsp. a pepper) and bake for another 5 minutes. (You can also broil for 2-3 minutes too if you want bubbly cheese)

Salmon with Creamy Dijon and Panko Crust

I belong to a CSA (community supported agriculture) nearby where I participate in the produce farm share as well as the local New England Fish share. I was thrilled this past week to find that the local fish was wild salmon. I've blogged a salmon recipe before so I think you all know how much I love cooking this delicious fish. For this recipe, I decided to use ingredients I had on hand so I didn't have to make an extra trip to the grocery store.

I want to highlight in this recipe that you can really change around all of the ingredients to make it work for you and what's available in YOUR kitchen. I used both mayo and creme fraishe in my creamy dijon sauce but you could substitute sour cream or even Greek yogurt. I also used fresh chives that I happened to have from the farmer's market, but you could always substitute diced onions, scallions or even dried chives. 

Lastly, I got basil in my produce share this week so I used that on top of the fish to give it some brightness. If you don't have basil- don't worry! Use any herb you have on hand- parsley, tarragon, cilantro- whatever. 

The bottom line is- this recipe is SO easy and SO versatile. Don't go to the market to buy specific ingredients, use what you have and I'll betcha it'll be super delicious!

Salmon is bursting with nutritional value. It's loaded with omega 3's which are said to reduce the risk of heart disease and possibly prevent certain cancers. One of the omega 3's salmon contains is DHA which helps improve cognitive functions. Lastly, salmon provides bioactive protein molecules which can help reduce inflammation in the body and promote join health.

Ingredients:

1 pound wild salmon (or farm raised if you can't find wild)

3 tbsp. finely chopped chives

1 tbsp. olive oil mayo (or light mayo)

1 tbsp. creme fraishe 

1 tbsp. grainy dijon mustard (regular dijon is fine too)

1/2 cup panko bread crumbs

1/2 lemon zested and cut into wedges

6-10 basil leaves

cooking spray

Directions:

1) Preheat oven to 400 degrees

2) Line baking sheet with foil and spray with non-stick cooking spray

3) Pat salmon dry and place on baking sheet

4) Mix 2 tbsp of the chives, mayo, creme fraishe, and mustard in a bowl

5) Place mixture on top of fish until evenly coated

6) Add panko to the top of coated fish and press with a spoon to adhere

7) Spray top with non-stick baking spray

8) Bake for 22-28 minutes or until cooked through

9) Meanwhile zest the lemon and cut it into wedges.

10)Chiffonade basil and set aside- How to Chiffonade Basil

11) When salmon is cooked through add zested lemon, basil, and remaining chives and garnish with lemon wedges

12) Enjoy!!

Rice Pilaf with Lemon Shrimp and Feta

This delicious meal was inspired by the lemon olive oil that I found in Sorrento, Italy. I was craving some sort of lemon Greek shrimp and knew this was the perfect occasion to use this special olive oil. I added fresh lemon juice and zest as well to make sure this dish had enough zing. Don't worry, if you don't have lemon olive oil- simply use regular EVOO and add a little extra lemon juice.

I always find it challenging to know what to cook in the summer, as it's usually too hot to use the oven. This meal was so easy to make and was all prepared on the stove- no oven necessary! I bought frozen shrimp at Whole Foods that I simply defrosted in the fridge overnight and they were absolutely perfect.

The base of this dish is a simple rice pilaf. To give it that yellow color that we all know and love, you need to add a few strands of saffron. You can find saffron anywhere, but I happened to buy mine at Trader Joe's. It is a little pricey, but all you need are a few strands and you will get a deep gorgeous yellow rice pilaf. I promise!

Because my husband and I had this one dish as our entire dinner, I decided to throw some greens in to make it a complete meal. I used a big bag of baby spinach, but feel free to switch it up and use any green you have on hand- kale, arugula, swiss chard- anything will work just great!

Lemon is my superfood of the week. Lemons contain Vitamin C which helps protect your immune system and wards off infection. Lemons also contain antioxidants which have cancer fighting properties. Lastly, lemons are fantastic for digestion. If you really want a clean digestive track, try having a glass of water with a squeezed lemon every morning when you first wake up!

Ingredients:

20 medium size shrimp- peeled and deveined

1/2 cup orzo

3/4 cup white rice

1.5 cups low sodium chicken stock

12-16 oz bag baby spinach

1/2 cup cubed feta

1/2 onion chopped

1 clove garlic minced

1 lemon juiced and zested

1 tbsp. lemon olive oil

1 tbsp. extra virgin olive oil

1 tbsp. unsalted butter

1/8 tsp. red pepper flakes

6-8 strands saffron

salt/pepper

Directions:

1) Melt butter in a medium size pan over medium high heat.

2) Add rice and orzo and toast until it smells nutty- about 3-5 minutes.

3) Add saffron and stir another minute.

4) Add chicken broth and bring to a boil. Turn to low and simmer for 20-23 minutes.

5) Meanwhile, coat shrimp with lemon olive oil, lemon zest and juice, red pepper flakes, and salt and pepper.

6) Heat a skillet with the EVOO on medium high heat. Add shrimp and cook until just cooked through about 3-5 minutes.

7) Remove shrimp from skillet and place in bowl.

8) Add the onions to the skillet and cook until tender, 3-5 minutes

9) Add garlic and stir until fragrant.

10) Add spinach to skillet and cook until wilted.

11) Remove from heat and add shrimp and rice pilaf. Stir until well combined. 

12) Add feta just before serving.

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!