Roasted Veggies with Chives and Parmesan

I am always looking for interesting ways to put vegetables on the table. I've mentioned in previous blogs how important I think it is to add color to your dinner plates in the winter. It brightens up the meal and makes it more appealing and exciting. 

In this recipe, I decided to mix brussel sprouts, cauliflower, and baby red and purple potatoes for a delicious and colorful side dish. I topped the recipe with fresh chives and grated parmesan and it was absolutely delicious.

The great thing about this recipe is you can count is as your starch and your vegetable! Just make a protein on the side and you have the easiest dinner imaginable!

My superfood of the week is cauliflower. This vegetable happens to be one of the healthiest on the planet! It is loaded with Vitamin C which is required for the growth and repair of all tissues in the body. It also contains Vitamin K which can help prevent inflammatory diseases such as diabetes and colitis. Cauliflower also provides cartenoids which can  prevent the risk of cardiovascular disease and cancer. 

Ingredients:

1 cup. cauliflower florets

1 cup brussel sprouts

6 baby potatoes (I used purple and red)

1 clove grated garlic

2 tbsp. grated parmesan

2 tbsp. chopped chives

1 tbsp. olive oil

1/2 tsp. sea salt

1/2 tsp. black pepper

Directions:

1) Preheat oven to 425 degrees

2) Cut tops off brussel sprouts and cut in halves or fourths depending on size

3) Chop the potatoes into small bite size pieces. (I quartered mine)

4) Combine brussel sprouts, cauliflower, and potatoes on aluminum covered baking sheet

5) Pour tbsp of olive oil, grated garlic, and salt/pepper on vegetables and mix with hands

7) Roast for 20 minutes or until all vegetables are tender

7) Top with chopped chives and parmesan

Enjoy!

*Makes about 2-3 servings

Grilled Chicken With Walnut Pesto

I have recently started a clean eating diet and a dedicated work out plan to kick off the new year. So far, it's been going really well and I am really starting to notice some positive changes in myself both physically and mentally.

I've been trying to come up with new recipes that are part of this clean eating diet. This involves straying away from any artificial ingredients and trying to incorporate more fresh veggies and fruits, as well as nuts and other lean proteins.

I thought pesto would be an awesome recipe to try since it incorporates heart healthy herbs and olive oil, as well as protein filled nuts. A typical pesto recipe uses pine nuts- however I decided to use walnuts and have them be my superfood this week.

As it turns out, you can really use any combination of greens in your pesto and any nut of your choosing. In my recipe, I use a combination of basil and arugula with the walnuts, but you could try using spinach, cilantro, or even kale! For the nut portion try using walnuts like I did or almonds, cashews, or hazelnuts. Be creative, it's really hard to make a bad pesto!

Besides being a great source of protein, walnuts also provide omega 3 fatty acids which can help reduce bad cholesterol and lower the risk of cardiovascular disease. There are also studies that show that eating nuts such as walnuts daily can lower your risk of getting many forms of cancer. Yes, nuts are a calorie loaded snack that should be eaten in moderation, but it's good to know that they do so many wonderful things for your body!

As you'll see in the recipe, I used an odd ingredient which is anchovy paste. I happen to love the flavor of anchovies but absolutely hate the texture so this ingredient is the perfect choice for me. The paste comes in a super convenient tube you can store in the fridge so you can use it again and again. If you do not like the salty anchovy taste, just omit it and add a little sea salt instead!

Ingredients:

2 boneless skinless chicken breasts (5-8 oz. each)

2 cups torn basil leaves

1/2 cup arugula leaves

1/2 cup walnut pieces

2 garlic cloves

1 tsp. anchovy paste (optional)

1 tbsp. lemon juice

2 tbsp. grated parmesan or pecorino romano

1/4 cup olive oil

2-4 tbsp. water

salt/pepper to taste

Directions

1) Place basil, arugula, walnut, garlic, anchovy paste, and lemon juice in food processor. Pulse a few times then begin mixing thoroughly. 

2) Slowly add olive oil to the herb mixture and process until completely combined

3) Pour pesto into small bowl and stir in grated cheese.

4) If consistency is too thick, add water 1 tbsp. at a time until desired consistency is reached

5) Place raw chicken breasts in food storage bag

6) Pour 2 tbsp. of pesto into bag with chicken and marinate for 2 hours in the refrigerator

7) Preheat grill pan with non-stick cooking spray over medium high heat for 5 minutes

8) When pan is hot, add chicken and cook roughly 5 minutes on each side or until thoroughly cooked through.

9) Spoon remainder of pesto over the top of the chicken and enjoy :)

Purple Potatoes with Eggs, Arugula and Truffle Oil

I absolutely love breakfast food. One of my favorite parts of the weekend is waking up and lounging around the house sipping my coffee and making a delicious breakfast. 

What inspired this recipe was a brunch dish that I had at a cute restaurant on Newbury Street in Boston. It incorporated eggs and arugula and truffle oil but was served on a piece of crunchy bread as opposed to my purple potatoes. To make this a more figure friendly, "super-worthy" recipe, I used purple potatoes instead. 

You might be reading this recipe and thinking to yourself- truffle oil?! Where would I find truffle oil, and isn't it expensive? In all honesty, it is expensive but totally worth it. It will last you a long time and it makes every dish have a little more pizzazz! We found ours at an olive oil shop in Boston but you can find it in Whole Foods or Amazon.com. If you do not like the taste of truffles, feel free to substitute any olive oil of your choosing.  Additionally, if you're wondering where to find purple potatoes you will find them at Whole Foods or your local Farmer's Market.

The superfood that I am focusing on in this recipe are eggs! Eggs are loaded with Cartenoids which help fight disease and may enhance brain development and boost memory. Additionally, egg yolks provide a great source of the B Vitamin, Choline, which helps reduce inflammation and boosts overall neurological functions.

Ingredients:

6-8 purple potatoes

4 eggs

1 tbsp.  freshly chopped rosemary

salt/pepper to taste

2 cups arugula 

2 tsp. truffle oil

2 tbsp. shredded parmesan or pecorino romano 

Directions:

1) Bring a pot of salted water to a boil and add potatoes. Boil for 20-25 minutes depending on how big the potatoes are. (You'll know when they're done when you can poke them easily with a fork)

2) When potatoes cool enough to handle cut them in quarters and sprinkle them with salt/pepper and rosemary

3) Heat saute pan with regular (not truffle) olive oil over medium high heat and saute potatoes for 5-8 minutes or until slightly browned

4) Cook eggs in a pan over easy or scrambled or however you like them. Drizzle the eggs with the truffle oil. (1 tsp per 2 eggs).

5) Plate your delicious breakfast with the potatoes on the bottom, eggs, and arugula. Top the plate with the grated cheese and enjoy!

*This recipe makes 2 servings. Our potatoes were tiny so we had 4 each*

Arugula Salad with Pears, Beets, and Candied Almonds

I'm always coming up with new and creative salads to serve with dinner or for lunch. I have found that they key to a successful salad is using a combination of savory and sweet elements with different textures. In today's salad, I used peppery arugula, with sweet pears and beets, salty goat cheese and a citrus mustard vinaigrette.

Sometimes, in the winter, it can be challenging to serve colorful dishes since there are not a ton of fresh vegetables to choose from. I have found that beets are a beautiful addition to almost every salad and can be found all year round. I buy them pre-cooked at Trader Joe's and Whole Foods so I don't have stained purple hands. ;)

For a little bit of crunch, I wanted to add candied almonds to my salad. You can purchase these at the grocery store but they're usually pretty expensive. I decided to experiment by making them myself, and they turned out wonderfully! The directions are below and I suggest you try to do it yourself! You can use almonds, walnuts or pecans.

I made a homemade citrus mustard vinaigrette that is super simple to prepare. Feel free to swap out your favorite store bought salad dressing, however, if you prefer.

Arugula is a superfood because it is loaded with calcium and iron. In it also said to have more vitamins than any other green. One of the vitamins it provides is Vitamin K which helps promote good bone and brain health.

Ingredients:

1 bag of arugula

1 cup almonds

1/2 cup sugar

1 tbsp. cinnamon

1/4 cup water

3 cooked beets- sliced

1 pear- sliced

1/3 cup crumbled goat cheese

1 tsp. dijon mustard

Juice from 1/2 lemon

Juice from 1/2 orange

3 tbsp. white balsamic vinegar

1 tbsp. honey

3 tbsp olive oil

salt/pepper

Directions:

1) To make candied almonds, bring 1/2 cup sugar and 1/4 cup water to a boil.

2) Add almonds and stir for 15 minutes or until all water has evaporated and almonds are coated in sticky mixture.

3) Add sprinkle of sea salt to the pot and stir.

4) Immediately pour almonds onto parchment paper lined baking sheet and cool for a half hour.

5) Prepare salad buy combining arugula, beets, pear, and goat cheese in a large salad bowl

6) Make salad dressing by adding citrus juices, balsamic, dijon, and honey. Slowly whisk in olive oil and add salt/pepper to taste.

7) Pour dressing on salad, top with almonds and stir to combine.

8) Serve up and enjoy :)

Peanut Butter Banana "Smoothshake"

It's funny how your taste buds change over time. When I was younger, there were certain foods that I did not like at all including pizza and peanut butter- can you imagine? Today, however, peanut butter happens to be one of my most favorite foods ever. My recipe today includes peanut butter which I have recently found out is a superfood. Perfect, right?

I have started to become adventurous and started trying different nut butters including cashew butter and almond butter. While I like these different kinds, in my mind, nothing beats peanut butter. Nowadays, it is so easy to find all-natural peanut butter at any grocery store. If you happen to live near a Whole Foods you can actually grind your own peanuts and make the freshest kind of peanut butter imaginable! This is what I used today.

I decided to create what I call a "Smoothshake" because I'm so sick of eating Luna bars or other protein bars after the gym. I was craving something creamy and luxurious with a ton of protein and this did just the trick. In fact, this smoothshake has over 35 grams of protein in one single glass! I had mine as a lunch substitute after my workout but it'd also make for a great breakfast. I call it a smoothshake because it has the consistency of a milkshake with the health benefits of a smoothie. 

Since I wanted the texture to be thick and creamy, I only used a small amount if ice. If you like yours a bit thinner and colder I would recommend adding more ice cubes or perhaps freezing the slices of banana. In fact- I might try that next time.

Peanuts are loaded with Omega 3 Fatty Acids which are said to reduce the risk of heart disease. They also contain more protein than any other nut and have a ton of fiber.  

Ingredients:

1 banana sliced (freeze if you have time)

2 1/2 tbsp. all natural creamy peanut butter (unsalted)

1 tsp. honey

6-10 ice cubes (depending on the consistency you like)

1 cup nonfat plain Greek yogurt

1/4 cup 1% milk

Directions:

1) Combine all ingredients in a blender until desired consistency is reached

2) Pour in glass and enjoy

*Makes one large glass worth (1-2 servings)

Holiday Peppermint Bark

I love the store William Sonoma, but let's face it, it is very expensive and perhaps overpriced. Every year when I walk past the store I drool over their delicious peppermint bark but refuse to spend the $25 or $30 or whatever it costs. This year, I decided I was going to re-create this bark with a Superfoods Girl spin and have the entire sheet cost less than $10. Well, ya know what? I succeeded and it is amazingly delicious!

I brought the majority of the bark to work (too dangerous to have in the house) and the entire Tupperware I brought got devoured. Everyone was really impressed too. I guess it is pretty impressive looking, but let me tell you...it is the easiest holiday treat I have ever made. 

I think the bark is so delicious because of the quality chocolate I used from Trader Joe's. Their chocolate chips are unreal and really well priced at $1.99. Even if you don't use the chips from Trader Joe's- be sure to use good quality semi-sweet or dark chocolate chips so you won't be disappointed with the outcome.

The superfood in this recipe is the peppermint extract. Peppermint is said to have a ton of amazing health benefits. Peppermint helps soothe nausea and upset stomachs. It is also said to help with breathing in people who have asthma by reducing inflammation in the airways. It also has a relaxing effect on some people and may help relieve stress and tension. (Sold yet?!)

Ingredients:

1 bag of semi-sweet chocolate chips (preferably from Trader Joe's)

1 bag of white chocolate chips

1 teaspoon peppermint extract

25-30 peppermint candies or 5-7 candy canes

Directions:

1) Line 9x13 baking pan with foil and spray with nonstick cooking spray

2) Crush hard peppermint candies in food processor until it creates small coarse pieces

3) Melt semi-sweet chocolate chips in microwave for 1 minute or until melted. (Stir halfway through)

4) Pour melted chocolate in baking pan and spread evenly

5) Take the pan and bang it on the counter to get rid of any bubbles. Let sit at room temperature for 15 minutes or until almost hardened

6) Melt white chocolate chips the same way as the semi-sweet

7) Add peppermint extract into white chocolate chips and mix through

8) Pour white chocolate over the semi-sweet chocolate and spread evenly

9) Add crushed peppermint candies to the top immediately

10)  Refrigerate for an hour then break apart with hands (No need to make it look perfect when breaking it up- it should look homemade and rustic!)

11) Store in air-tight container at room temperature for up to 2 weeks 

Mexican Lasagna

I absolutely love Mexican food. What I've found, however, is that it is very challenging to get healthy Mexican food out at restaurants. It is, however, very simple to create simple Mexican meals right in your own kitchen. This recipe is healthy, delicious, and a cinch to make. I personally love it because it feeds my husband and I for practically the entire week. 

The great thing about this Lasagna is you can really be creative and add things you like and subtract things you don't. Feel free to substitute the black beans for re-fried beans, maybe add some mushrooms to the onion/garlic mixture, and change up the toppings. I used cilantro (because that is my superfood of the week) and sour cream. You could even top this with delicious guacamole! Whatever you decide to do, I hope you make this and enjoy it :)

I used the superfood Cilantro in this recipe. I know cilantro is a controversial herb that people either love or hate. Here in my household, we absolutely love it and cannot get enough! Cilantro is said to reduce inflammation and lower bad cholesterol. It is also great for the digestive track and helps rid the body of any toxins. 

Ingredients:

1 package of corn tortillas (about 12)

1 onion, diced

3 cloves garlic, chopped

1 package taco/chili seasoning

1 1lb. ground turkey

2 15.oz cans diced tomatoes

1 15.oz can tomato sauce

1 15 oz. can black beans

1.5 cups frozen corn (thaw by running water over it in colander)

1 cup part skim ricotta cheese

1 8.oz can sliced black olives

2 cups shredded Mexican cheese

Toppings- 1/2 cup chopped cilantro and part skim sour cream 

Directions:

1) Preheat oven to 400 degrees

2) Spray casserole dish with non-stick cooking spray and place on foil covered baking sheet to prevent spills

3) Heat olive oil in large skillet over medium high heat

4) Cook turkey, onions and garlic together until turkey is browned and onions are tender.  Stir in taco seasoning and continue to cook for 2 minutes

5) Stir in diced tomatoes and tomato sauce. (Reserve 1/2 can tomato sauce)

6) Bring to a boil then simmer for 10 minutes

7) Start assembling casserole by pouring your reserved half can of tomato sauce in the casserole dish to prevent tortillas from burning

8) Place 3-4 tortillas on top

9) Pour half of the turkey/onion mixture on top of the tortillas

10) Lay 4-5 more tortillas on top 

11) Spread with ricotta cheese and top with black beans and corn

12) Lay remaining tortillas on top 

13) Pour remaining turkey mixture over tortillas

14) Top with shredded cheese and olives

15) Place piece of aluminum foil on top of the casserole dish and bake for 20 minutes

16) Remove the foil and bake for an additional 10-15 minutes or until hot and bubbly.

17) Serve with sour cream and cilantro!