Friday, March 19, 2010
Tuesday, March 16, 2010
Edamame Mashed Potatoes
Ingredients• 1 1/2 cups frozen blanched shelled edamame (green soybeans)
• 2 1/2 cups peeled baking potato, cut into 2-inch pieces (about 2 pounds)
• 7 oz. fat-free, less-sodium vegetable or chicken broth
• 1/4 cup warm 2% reduced-fat milk
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• pinch white pepper
Preparation
1. Place edamame in a large saucepan. Cover with water to 2 inches above edamame, and bring to a boil. Cook 8-10 minutes or until soft. Drain edamame, and set aside.
2. Place potatoes and broth in a large saucepan; add enough water to cover potatoes. Bring to a boil. Reduce heat; simmer 15 minutes or until tender. Drain in a colander over a bowl, reserving 1/2 cup cooking liquid.
3. Place edamame in a food processor; process 1 minute or until finely chopped. With food processor on, slowly pour reserved cooking liquid through food chute; process until smooth.
4. Place edamame mixture, potato mixture, milk, oil, salt, and pepper in a large bowl, and mash with a potato masher to desired consistency.
Yield: 4 servings (serving size: 1 cup)
Good Luck!! Enjoy your potatoes!
xo-Karin
www.xofitness.com
• 2 1/2 cups peeled baking potato, cut into 2-inch pieces (about 2 pounds)
• 7 oz. fat-free, less-sodium vegetable or chicken broth
• 1/4 cup warm 2% reduced-fat milk
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• pinch white pepper
Preparation
1. Place edamame in a large saucepan. Cover with water to 2 inches above edamame, and bring to a boil. Cook 8-10 minutes or until soft. Drain edamame, and set aside.
2. Place potatoes and broth in a large saucepan; add enough water to cover potatoes. Bring to a boil. Reduce heat; simmer 15 minutes or until tender. Drain in a colander over a bowl, reserving 1/2 cup cooking liquid.
3. Place edamame in a food processor; process 1 minute or until finely chopped. With food processor on, slowly pour reserved cooking liquid through food chute; process until smooth.
4. Place edamame mixture, potato mixture, milk, oil, salt, and pepper in a large bowl, and mash with a potato masher to desired consistency.
Yield: 4 servings (serving size: 1 cup)
Good Luck!! Enjoy your potatoes!
xo-Karin
www.xofitness.com
All about edamame
How do you pronounce it?
ĕd'ə-mä'mā
Where do you buy it?
You can find it in with all the other frozen vegetables.
Also available in the produce department when in season.
How do you prepare it?
1. Boil whole bean pods in salted water for about 8 minutes
2. Then place in ice water to blanch and re-salt to taste.
If it is in the pod, squeeze with your fingers and pop the beans right out of their shells and into your mouth. My kids LOVE to shell them and eat them…honest!
What’s it’s nutritional value?
Here's what you'll find in a half-cup serving of shelled edamame:
• 120 calories
• 9 grams fiber
• 2.5 grams fat
• 11 grams protein
• 13 grams carbohydrate
ĕd'ə-mä'mā
Where do you buy it?
You can find it in with all the other frozen vegetables.
Also available in the produce department when in season.
How do you prepare it?
1. Boil whole bean pods in salted water for about 8 minutes
2. Then place in ice water to blanch and re-salt to taste.
If it is in the pod, squeeze with your fingers and pop the beans right out of their shells and into your mouth. My kids LOVE to shell them and eat them…honest!
What’s it’s nutritional value?
Here's what you'll find in a half-cup serving of shelled edamame:
• 120 calories
• 9 grams fiber
• 2.5 grams fat
• 11 grams protein
• 13 grams carbohydrate
Enjoy your edamame!!
Monday, March 15, 2010
Spring Vegetable and Pine Nut Pizza
This recipe is from "The Vegetarian Cookbook":
1 whole wheat pizza crust (also on blog)
3 T Garlic Oil*
3/4 cup tomato sauce** (uh-oh asterisks...don't worry it is not that hard)
4 scallions
2 zuchini
1 leek
4 oz asparagus tips
1 T chopped fresh oregano
2 T Pine Nuts
2 oz grated mozzarella
2 T freshly grated parmesan
black pepper to taste
1. Preheat oven to 425. Brush the pizza crust with 1 T Garlic Oil then spread tomato sauce over.
2. Slice scallions, zuchini, leek and asparagus.
3. Heat 1 T Garlic Oil in a frying and and stir fry the vegetables for 3-5 minutes.
4. Arrange vegetables over the tomato sauce.
5. Sprinkle oregano and pine nuts over the pizza.
6. Mix together the mozzarella and parmesan and sprinkle over vegetables. Drizzle 1 T Garlic Oil over cheeses and season with black pepper.
7. Bake 15-20 minutes until crisp and golden.
*How to make garlic oil:
3-4 cloves garlic
1/2 c olive oil
1. Peel garlic and ut whole cloves into small jar or bottle.
2. Pour oil into over cloves, cover and refrigerate for up to one week.
Brushing oil over the pizza crust before adding toppings will form a protective seal that keeps the crust crisp and dry.
**Tomato Sauce
OK, if you're in a hurry Ragu Pizza Quick Sauce will cover it.
However, if you have the time try this instead:
Ingredients
1 T olive oil
1 onion, finely choped
1 garlic clove
1 x 14 oz can chopped tomatoes
1 T tomato paste
1 T chopped fresh mixed herbs such as thyme, basil and/or oregano
pinch of sugar
salt & pepper
1. Heat oil in pan, add onion and garlic and gently saute for about 5 minutes or until softened
2. Add the tomatoes, tomato paste, herbs, sugar and seasoning.
3. Simmer, uncovered, stirring occasionally for 15-20 minutes or until the tomatoes have reduced to a thick pulp. Leave to cool.
1 whole wheat pizza crust (also on blog)
3 T Garlic Oil*
3/4 cup tomato sauce** (uh-oh asterisks...don't worry it is not that hard)
4 scallions
2 zuchini
1 leek
4 oz asparagus tips
1 T chopped fresh oregano
2 T Pine Nuts
2 oz grated mozzarella
2 T freshly grated parmesan
black pepper to taste
1. Preheat oven to 425. Brush the pizza crust with 1 T Garlic Oil then spread tomato sauce over.
2. Slice scallions, zuchini, leek and asparagus.
3. Heat 1 T Garlic Oil in a frying and and stir fry the vegetables for 3-5 minutes.
4. Arrange vegetables over the tomato sauce.
5. Sprinkle oregano and pine nuts over the pizza.
6. Mix together the mozzarella and parmesan and sprinkle over vegetables. Drizzle 1 T Garlic Oil over cheeses and season with black pepper.
7. Bake 15-20 minutes until crisp and golden.
*How to make garlic oil:
3-4 cloves garlic
1/2 c olive oil
1. Peel garlic and ut whole cloves into small jar or bottle.
2. Pour oil into over cloves, cover and refrigerate for up to one week.
Brushing oil over the pizza crust before adding toppings will form a protective seal that keeps the crust crisp and dry.
**Tomato Sauce
OK, if you're in a hurry Ragu Pizza Quick Sauce will cover it.
However, if you have the time try this instead:
Ingredients
1 T olive oil
1 onion, finely choped
1 garlic clove
1 x 14 oz can chopped tomatoes
1 T tomato paste
1 T chopped fresh mixed herbs such as thyme, basil and/or oregano
pinch of sugar
salt & pepper
1. Heat oil in pan, add onion and garlic and gently saute for about 5 minutes or until softened
2. Add the tomatoes, tomato paste, herbs, sugar and seasoning.
3. Simmer, uncovered, stirring occasionally for 15-20 minutes or until the tomatoes have reduced to a thick pulp. Leave to cool.
Whole Wheat Pizza Crust
INGREDIENTS
• 1 T white sugar
• 1 1/2 cups warm water (110 degrees F/45 degrees C)
• 1 tablespoon active dry yeast
• 1 tablespoon olive oil
• 1 teaspoon salt
• 3+ cups whole wheat flour
DIRECTIONS
1. In a large bowl, dissolve sugar in warm water. Sprinkle yeast over the top, and let stand for about 10 minutes, until foamy.
2. Stir the olive oil and salt into the yeast mixture, then mix in the whole wheat flour and 1 cup of the all-purpose flour until dough starts to come together. Tip dough out onto a surface floured with the remaining all-purpose flour, and knead until all of the flour has been absorbed, and the ball of dough becomes smooth, about 10 minutes. Place dough in an oiled bowl, and turn to coat the surface. Cover loosely with a towel, and let stand in a warm place until doubled in size, about 1 hour.
3. When the dough is doubled, tip the dough out onto a lightly floured surface, and divide into 2 pieces for 2 thin crust, or leave whole to make one thick crust. Form into a tight ball. Let rise for about 45 minutes, until doubled.
4. Preheat the oven to 425 degrees F (220 degrees C). Roll a ball of dough with a rolling pin until it will not stretch any further. Then, drape it over both of your fists, and gently pull the edges outward, while rotating the crust. When the circle has reached the desired size, place on a well oiled pizza pan. Top pizza with your favorite toppings, such as sauce, cheese, meats, or vegetables.
5. Bake for 16 to 20 minutes (depending on thickness) in the preheated oven, until the crust is crisp and golden at the edges, and cheese is melted on the top.
• 1 T white sugar
• 1 1/2 cups warm water (110 degrees F/45 degrees C)
• 1 tablespoon active dry yeast
• 1 tablespoon olive oil
• 1 teaspoon salt
• 3+ cups whole wheat flour
DIRECTIONS
1. In a large bowl, dissolve sugar in warm water. Sprinkle yeast over the top, and let stand for about 10 minutes, until foamy.
2. Stir the olive oil and salt into the yeast mixture, then mix in the whole wheat flour and 1 cup of the all-purpose flour until dough starts to come together. Tip dough out onto a surface floured with the remaining all-purpose flour, and knead until all of the flour has been absorbed, and the ball of dough becomes smooth, about 10 minutes. Place dough in an oiled bowl, and turn to coat the surface. Cover loosely with a towel, and let stand in a warm place until doubled in size, about 1 hour.
3. When the dough is doubled, tip the dough out onto a lightly floured surface, and divide into 2 pieces for 2 thin crust, or leave whole to make one thick crust. Form into a tight ball. Let rise for about 45 minutes, until doubled.
4. Preheat the oven to 425 degrees F (220 degrees C). Roll a ball of dough with a rolling pin until it will not stretch any further. Then, drape it over both of your fists, and gently pull the edges outward, while rotating the crust. When the circle has reached the desired size, place on a well oiled pizza pan. Top pizza with your favorite toppings, such as sauce, cheese, meats, or vegetables.
5. Bake for 16 to 20 minutes (depending on thickness) in the preheated oven, until the crust is crisp and golden at the edges, and cheese is melted on the top.
Tuesday, March 2, 2010
Tip of the Day #1
Getting the Whole (Grain) Picture...tips from the ADA
Look at any healthy eating plan, and you will see whole grains as a staple ingredient. Whole grains are important sources of fiber, phytonutrients and key vitamins and minerals.
Your goal should be to eat at least three whole-grain servings per day. Venture beyond white pasta and rice and you’ll discover whole grains are easy to cook and incorporate into your favorite dishes.
•Add cooked grains to stews, soups and vegetable salads.
•Start the day with hot breakfast cereal with warm milk, chopped fresh seasonal fruits and flavorings like cinnamon, nutmeg, vanilla and maple extract.
•Create a side dish pilaf by sautéing vegetables in a small amount of olive oil and adding cooked whole grains.
•Marinate cooked grains with salad dressings and sprinkle or toss into main course salads.
While most grains can be cooked on the stovetop using two parts water to one part grain, you may need slightly more water for drier grains like millet, quinoa and amaranth.
For more information on creating a healthy eating plan, visit the Vitamins and Nutrients section of this site.
P.S. from xo fitness:
Ask us for a list of our favorite whole grains...don't be misled by labels claiming to be whole wheat! info@xofitness.com
www.xofitness.com
Look at any healthy eating plan, and you will see whole grains as a staple ingredient. Whole grains are important sources of fiber, phytonutrients and key vitamins and minerals.
Your goal should be to eat at least three whole-grain servings per day. Venture beyond white pasta and rice and you’ll discover whole grains are easy to cook and incorporate into your favorite dishes.
•Add cooked grains to stews, soups and vegetable salads.
•Start the day with hot breakfast cereal with warm milk, chopped fresh seasonal fruits and flavorings like cinnamon, nutmeg, vanilla and maple extract.
•Create a side dish pilaf by sautéing vegetables in a small amount of olive oil and adding cooked whole grains.
•Marinate cooked grains with salad dressings and sprinkle or toss into main course salads.
While most grains can be cooked on the stovetop using two parts water to one part grain, you may need slightly more water for drier grains like millet, quinoa and amaranth.
For more information on creating a healthy eating plan, visit the Vitamins and Nutrients section of this site.
P.S. from xo fitness:
Ask us for a list of our favorite whole grains...don't be misled by labels claiming to be whole wheat! info@xofitness.com
www.xofitness.com
Tip of the Day #2
Nutrition from the Ground Up: Fruits...tips from the ADA
Depending on your age, weight and activity level, you should be eating about 1½ to 2 cups of fruit every day. Do you find it hard to meet that goal?
Take time during National Nutrition Month to evaluate the fruit you eat, and if you are lagging behind, these tips can help:
•Start your day by adding fruit to your cereal or on top of whole-grain waffles or pancakes.
•Make a large batch of smoothies with frozen fruit and low-fat or fat-free yogurt and milk. Portion into smaller containers for individual servings and refreeze.
•Add fruit to salads. This not only boosts nutrition but adds texture and taste. Add orange slices or strawberries to spinach salads or toss grapes into a mixed green salad.
•Top your turkey sandwich with cranberries, sliced pears or apples.
•For dessert, add sliced bananas, berries or peaches to non-fat yogurt or as a topper for angel food cake.
•When it comes to snacking, dried fruit can be equally as nutritious as fresh. However, be mindful of added sugars.
And never forget good ol’ whole fruit. Keeping your fridge stocked with a variety of fruits will give you healthy options when the hunger bug strikes. For more tips on getting your daily allotment of fruit, visit MyPyramid.
P.S. From xo fitness:
Place a fruit bowl in a prominent place (apples, oranges and bananas do well out of the fridge). If you store fruit in the bottom drawer of the fridge it is out of site, out of mind and might just stay there until it gets mushy!
http://www.xofitness.com/
Depending on your age, weight and activity level, you should be eating about 1½ to 2 cups of fruit every day. Do you find it hard to meet that goal?
Take time during National Nutrition Month to evaluate the fruit you eat, and if you are lagging behind, these tips can help:
•Start your day by adding fruit to your cereal or on top of whole-grain waffles or pancakes.
•Make a large batch of smoothies with frozen fruit and low-fat or fat-free yogurt and milk. Portion into smaller containers for individual servings and refreeze.
•Add fruit to salads. This not only boosts nutrition but adds texture and taste. Add orange slices or strawberries to spinach salads or toss grapes into a mixed green salad.
•Top your turkey sandwich with cranberries, sliced pears or apples.
•For dessert, add sliced bananas, berries or peaches to non-fat yogurt or as a topper for angel food cake.
•When it comes to snacking, dried fruit can be equally as nutritious as fresh. However, be mindful of added sugars.
And never forget good ol’ whole fruit. Keeping your fridge stocked with a variety of fruits will give you healthy options when the hunger bug strikes. For more tips on getting your daily allotment of fruit, visit MyPyramid.
P.S. From xo fitness:
Place a fruit bowl in a prominent place (apples, oranges and bananas do well out of the fridge). If you store fruit in the bottom drawer of the fridge it is out of site, out of mind and might just stay there until it gets mushy!
http://www.xofitness.com/
Tip of the Day #3
Get the Most from Your Vegetables...tips from the ADA
Vegetables are a great source of vitamins and nutrients. However, water-soluble vitamins like vitamin C, riboflavin, thiamin and folate can be destroyed by exposure to air, water or heat. To keep the vitamins in your vegetables from escaping:
•Cook vegetables in a small amount of water, just enough to keep the pan from scorching.
•Steam, microwave or stir-fry vegetables instead of boiling to reduce the amount of time they are exposed to heat.
•Cooler temperatures help preserve vitamins, so store produce in the refrigerator.
•Cut up vegetables just before cooking and serving time to decrease the amount of their surface that is exposed to air.
Follow these tips to get the most vitamin bang out of your vegetables.
P.S. from xo fitness:
Eat as many different colors of veggies as you can!
http://www.xofitness.com/
Vegetables are a great source of vitamins and nutrients. However, water-soluble vitamins like vitamin C, riboflavin, thiamin and folate can be destroyed by exposure to air, water or heat. To keep the vitamins in your vegetables from escaping:
•Cook vegetables in a small amount of water, just enough to keep the pan from scorching.
•Steam, microwave or stir-fry vegetables instead of boiling to reduce the amount of time they are exposed to heat.
•Cooler temperatures help preserve vitamins, so store produce in the refrigerator.
•Cut up vegetables just before cooking and serving time to decrease the amount of their surface that is exposed to air.
Follow these tips to get the most vitamin bang out of your vegetables.
P.S. from xo fitness:
Eat as many different colors of veggies as you can!
http://www.xofitness.com/
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