Lentil Cakes

Craig specifically requested I make lentil cakes today. I am happy to oblige, especially because I love lentils and enjoy coming up with new Meatless Monday recipes. These lentil cakes are really simple and inexpensive to make, but SO filling. The whole recipe could not be easier - you just cook the lentils with some veggies and flavorings and then shape them into patties and bake. I've also cooked these in a cast iron skillet, which works great as well.

This meal proved to be a wonderful healthy detox after a very indulgent weekend. Craig and I attended a wedding on Saturday that had the most amazing food. We both overate a lot of yummy food, so it felt good to have something hearty and simple.

Lentils are filled with fiber, iron and B vitamins. Additionally, they have the highest percentage of protein by weight of any play based food. Lentils are commonly enjoyed in soups and stews, but I like to add them to all kinds of things. I forgot to mention they are naturally low in calories! One serving, which is approximately two lentil cakes, has only 197 calories, 12 grams of protein and 13 grams of fiber!

I served these with some spicy ketchup, which is just equal parts ketchup and sriracha sauce. I think you could serve these with a number of condiments, but this was super simple and tasty.

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Bulgur with Kale and Walnuts

So I've been meaning to experiment with bulgur for a while. As you know, I love whole grains and I am obsessed with finding new and exciting ways to eat them. Unfortunately, many of my favorite grains take a really long time to cook, so I was intrigued that bulgur can be prepared in less than 20 minutes.

Bulgur is made from pre-cooked, cracked wheat berries. It is naturally high in fiber, low in fat and vegetarian/vegan. It is a great substitute for rice because it has more fiber and nutrients, but has a lower glycemic index. A cup of cooked bulgur has only 151 calories while packing in 8.2 grams of fiber and 5.6 grams of protein! However, as a wheat product, it is not suitable for people on a gluten-free diet.

So, bulgur is quick, easy and nutritious. But how does it taste? Great! It has a similar consistency to couscous but with a bit of nutty flavor like quinoa. I can see why it's a popular addition to soups.

For my bulgur experiment, I was inspired by this recipe from Eating Well. I stir fried some kale with onion and walnuts and tossed everything with some olive oil and white wine vinegar. I also added some optional cherry tomatoes for color and crunch since I had some lying around. This recipe was flavorful and filling. Serving size is about 1 cup and this recipe should serve 4 with a bit to spare.

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Chicken Soup with Meatballs and Farro

I have never made homemade chicken soup in my life. But today, I woke up with a cold and figured I'd give it a try. I wanted a really hearty and filling soup that would provide multiple meals. My mom and grandma have always made chicken soup with tiny meatballs, and since meatballs really improve everything, I knew I needed to add some. So I called my mom for some chicken soup advice and she recommended I find a stewing chicken instead of a roasting chicken. Apparently stewing chickens are smaller and have more fat, which makes for a more flavorful soup. She also recommended I puree the aromatic veggies to give it a nice yellow color.

It's traditional to add noodles or pasta to chicken soup, but I find that pasta in soup just doesn't last well. It starts to get really soggy and disintegrate after the first day, and since I knew this soup would make ample leftovers, I wanted something a little tougher. I used farro because it stands up well in soup and is packed with filling fiber. I also added kale to squeeze in some leafy greens.

So how did it turn out? I now know why people go to the trouble of making homemade chicken soup instead of just buying it. It was so good, and warming and comforting. The perfect thing for a cold, rainy day. The hot soup with a sprinkle of red pepper flakes helped to clear up my congestion right away.

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Lean on Lamb Supper Club

I was recently contacted by the Tri-Lamb Group to host a Lean on Lamb Supper Club. The Tri-Lamb Group is a collective of lamb producers from the US, Australia and New Zealand which is devoted to raising awareness about the wonderful nutritional benefits of lamb and educating consumers about how to incorporate it into a healthy diet. They sent me some gorgeous lamb shanks and the ingredients to make a fabulous and healthy lamb recipe for myself and some friends.

I was really excited because I don't have much experience cooking with lamb. I grew up eating it at Easter and that's about it. Occasionally I will experiment with it, like my Shepherds Pie last week, but for the most part it's not part of my regular cooking routine. The Tri-Lamb Group very generously provided me with the lamb and ingredients to make the braised lamb shanks, but I was not otherwise compensated for this experiment. All opinions expressed here are entirely my own.

Read more to see how the dinner turned out!!!
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Winter Minestrone

We've been having an insane winter. No snow, and crazy temperature fluctuations. On Thursday, I went out to run an errand during lunch and it was 55 degrees. Today, it was 21. Super cold and windy, it was a perfect day for thick, hearty soup. Minestrone is the most ubiquitous Italian soup, there are so many different variations and flavors you can incorporate. Different regions of Italy have different preparations, and many vary seasonally as well. I love minestrone, but I find that in restaurants, it's usually quite salty. My goal with this recipe was to cut back on fat and sodium while adding a ton of protein and fiber.

I decided to make a tasty winter minestrone, that incorporates lots of gorgeous winter produce. Instead of pasta, which can get soggy in soup, I used farro, which has both a ton of fiber and a chewy texture that holds up well in the soup. In addition to farro and beans, I used carrots, turnips, kale and rainbow chard. I used a small amount of smoked bacon to add flavor, but you can omit for a vegetarian version. All and all, this soup takes around an hour to prepare and makes 6-8 servings. I made a huge pot of this to use for multiple lunches and dinners. Because it is packed with protein, fiber and healthy veggies, it is a totally complete meal.

Also: how completely adorable are these soup crocks? My amazing Grandma Jackie sent them to me. They are the perfect serving size and both oven and dishwasher safe. I am so excited to use these for all kinds of soup and stew!

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Lemon Kale Fettuccine

Tonight was one of those throw together a quick dinner night, since I just got back from a whirlwind long weekend visiting my Grandparents in Dallas. I spent a lot of time cooking, eating and catching up with all my relatives and was also able to enjoy a big Patriots win on Saturday! Craig went grocery shopping yesterday and brought home some gorgeous homemade spinach fettuccine. So I was inspired to create this simple, 15 minute dish! Kale, lemon, toasted pine nuts and a bit of garlic combine to make a healthy, filling and super easy pasta. You could top this with chicken to make it a one pot meal or serve it on the side. I added some grated Parmesan and a sprinkle of red pepper flakes.

Recipe and photos after the jump
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Kale, Bacon and Caramelized Onion Calzones

Had another clean out the fridge style cooking dilemma last night. So I decided to use one of my Christmas gifts. My brother Jeff bought me a calzone press, so I decided to make some tasty calzones using some multigrain pizza dough I had just bought. Calzone is such an underrated pizza alternative, especially since I always fold my pizza anyway. Using a little bit of bacon and some tasty caramelized onion for flavor, I also added kale to pack in some healthy vitamins. The combination of these ingredients yielded a flavorful and tasty calzone that wasn't overloaded with calories and salt. These made a fabulous dinner and I loved using the press, which made rolling, measuring and filling the dough a snap! Paired with some zesty homemade pizza sauce for dipping, it was a great meal that made some fabulous leftovers.

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Farro, Kale and Bean Soup

Update: This recipe made the Top 9 Today! I want to thank all of you so much for your buzz. 
 
The week of kale continues! It was FREEZING today. When Craig and I left the house to go to work this morning it was 6 degrees! Winter officially arrived it's not fun. When I got home, I was craving something warm and comforting, like pasta. Unfortunately, despite having a months supply of homemade sauce in my freezer, I had no pasta at all. This is a very rare occurrence. So, I decided to clean out my cabinets and see what I could throw together. I ultimately decided on an Italian flavored soup filled with the healthy trifecta: beans, greens and whole grains. This simple vegetarian soup is filled with nutty farro, creamy beans and kale. It's a great way to make a filling meal that is low in calories while packed with protein and fiber. Topped with some yummy parmesan, it made for a warm and hearty dinner.

Farro takes a bit of time to cook, but this soup is pretty hands off. You basically just throw everything together and let it simmer for a while. You can certainly substitute any type of green you have on hand, escarole or rabe would be really good as well. I am most excited about the leftovers, the flavors will intensify in the fridge overnight. This should keep in the fridge for 3 days.

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Braised Chicken with Kale and Beans

The week of kale continues! Today I decided to make an economical as well as healthy meal. I got some tasty chicken quarters and decided to braise them with healthy beans and kale to make a complete, one pot meal. I love to braise tougher, fattier cuts of meat, because the long cooking time and low temperature breaks down the collagen in the meat, making it unbelievably tender and flavorful. To add flavor without calories, the chicken is braised with fennel and garlic in red wine. Such simple combinations can lead to amazing flavors. When braised, fennel loses some of its bitterness and get a meaty, complex flavor. Make sure to eat this with some crusty bread because the sauce is so incredibly delicious you will want to drink it!

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Delicata Squash with Kale and Potatoes

Happy New Year! This is my first post of 2012! As much as I love the holidays, I am excited to take a break from excessive celebrating and get back to some healthy eating! I have dubbed this week the week of kale. Since kale is one of my favorite veggies and an incredibly versatile ingredient, I wanted to show you some unique ways to prepare and enjoy it. Personally, I usually like it raw, but it's a bit of an acquired taste. So I decided to kick off a healthy 2012 with some new and interesting kale recipes.

This dish is a hodgepodge of incredibly vitamin rich ingredients. You start with roasting some creamy delicata squash and fingerling potatoes and then toss that with crunchy kale and radicchio. The heat of the roasted squash will wilt the greens, making a warm, flavorful salad that I top with a light lemon vinaigrette. Radicchio has a slight bitterness, which is offset nicely by the sweet and creamy squash. This dish is light and flavorful while also being absolutely packed with fiber and vitamins. Most importantly, it's simple and easy to prepare.

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Kale Chips

It's no secret that I LOVE kale. This versatile cruciferous veggie is so nutrient dense and filling, it has become my go to salad green. I  keep some chopped up in my fridge at all times. Anyway, thanks to a suggestion by my awesome Grandma Jackie, I decided to make some kale chips. These are a simple and healthy snack you can serve or bring to holiday parties. You can use any type of kale to make chips, but I recommend lactino or dinosaur kale, which has a wider, flatter leaf than curly kale.

There are many variations you can create. I seasoned mine with salt, pepper, garlic powder and paprika, but I am envisioning many different flavor combos and themes. What I loved most about these chips is that they satisfied my craving for something salty and crunchy and were extremely low in calories.

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Radish Salad with Sesame Ginger Dressing

This weekend at the farmer's market I picked up a watermelon radish. It is a large, round radish that has a pink center and a green skin. I was so excited by this find, I decided to design a salad around it. This simple salad takes five minutes to throw together and is incredibly crunchy and filling. It's also packed with healthy cruciferous veggies like kale and bok choy and gets it's intense flavor from the radishes themselves and a very simple, light dressing. You can create this with any type of radish, but whatever variety you choose, I recommend slicing as thinly as possible.

Recipe after the jump.
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Cranberry Bean and Farro Soup

Fresh, filling soup is a wonderful fall treat. I got the most beautiful cranberry beans at the farmer's market and decided to build a recipe around them. The tasty beans and nutty, chewy farro are fabulous in soup, as they maintain their texture and flavor well. This recipe makes enough that you will have ample leftovers for lunch.

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Kale Slaw with Thai Peanut Dressing

This is a quick and healthy slaw that incorporates my favorite cruciferous veggie: kale. Combined with cabbage, carrots and a thick peanut dressing, this is a fresh and filling summer salad. Try it for a lighter side at your next cookout or top with some grilled chicken or shrimp for a light dinner.

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Chicken Caesar Kale Wraps

I haven't put many sandwiches on the blog yet, so I figured I would start with my favorite. Chicken caesar wraps are delicious, quick and healthy. Unlike traditional caesar salad, which is packed with calories and fat, this version is lighter and filled with vitamins. The key is using a low calorie or light caesar dressing. I prefer Newman's Own, but Annie's makes a great version as well. This is a quick and easy dinner that can be put together in minutes. I have substituted kale for traditional romaine for a boost of Vitamin A, iron, calcium, B Vitamins and antioxidants. I also added some grated parmesan for flavor and ground flaxseed for the omega 3's. You can cook the chicken however you like, I prefer to season it with some black pepper, cayenne and garlic powder and grill it on my George Foreman.

Full recipe and photos after the jump.
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Barley Risotto with Kale and Cannellini Beans

Creamy, flavorful risotto is a tasty and comforting meal. Like arborio rice, barley becomes soft and creamy when cooked slowly and stirred often. Lower in calories and higher in protein and fiber than a traditional risotto, barley also adds a nutty taste and slightly chewy texture to the dish. Mixed with kale and cannellini beans and topped with some fresh parmesan, it's a complete, restaurant quality dinner. You have to invest some time in watching and stirring the risotto, but it's worth the wait.


Recipe after the jump.
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Kale and Fennel Salad

I had some leftover fennel and decided to create a simple salad using my favorite leafy green veggie. I got a fabulous gift today: persian lime olive oil and honey ginger balsamic vinegar. I decided to mix them to make a tangy citrus dressing for this simple salad. Pepitas (pumpkin seeds) are packed with B Vitamins, calcium, zinc and phosphorous and add crunch.

Full recipe after the jump
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Roasted Beet Salad with Kale and Walnuts

Beets are an incredible superfood. They contain phosphorus, magnesium, calcium, iron and potassium, as well as fiber, Vitamins A and C, niacin, folic acid and biotin. I enjoy beet salad in restaurants and decided to create my own version that celebrates this great winter superfood. 

Some beet benefits:

• Studies have shown that the pigments found in beets prevent colon cancer. Researchers have also discovered that beet juice can slow down tumor development.
• Betaines contained in beets stimulate the function of the liver
• Beets contain both Vitamin C and beta-carotene which prevent respiratory problems, asthma symptoms, and may help to prevent lung cancer. 

Roasted beet salad recipe after the jump!

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Superfood Facts: Kale

Kale is a nutritional powerhouse that belongs to the Brassica family, a group of leafy green veggies (including cabbage, collards, and Brussels sprouts) that have gained superfood status due to their health-promoting, cancer-fighting, sulfur-containing phytonutrients. There are several varieties of kale; curly kale, ornamental kale, and dinosaur (aka Tuscan) kale. Each variety differs in size, taste, texture and appearance.

Kale has many incredible health benefits, including:

• Lowers cancer risk in at least five different types of cancer. These researched include bladder, breast, colon, ovary and prostate. The Isothiocyanates made from glucosinolates in kale play a primary role in achieving these risk lowering benefits.
• The glucosinolates in kale also support the body’s natural detoxification, all the way down to the genetic level
• Kale is an excellent source of Omega-3’s. Just 100 calories worth of kale to provides more than 25% of our recommended daily Omega-3 fatty acids.
• Kale is a phenomenal source of Vitamin K. One cup provides more micrograms of it than any other food on the planet. Vitamin K plays an important role in helping regulate our body’s inflammatory process.
• Kale has over 45 different flavinoids, which have both antioxidant and anti-inflammatory benefits. This broad spectrum of antioxidants helps the body prevent cancer, chronic inflammation and oxidative stress.

More info after the jump!

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