Mango Lassi

I am OBSESSED with mangos…I wait for this time of year (when they are in season) like it’s Christmas.  Seriously…I walked into Whole Foods last week and there was a display of “5 for $5” champagne mangos and I nearly shouted with joy.  Wouldn’t you??  No?  What if it meant you got to make this chicken salad?  Or this shrimp curry?

Or this mango lassi?

You can read all about my mango infatuation and my cooking experience with Chef Allen here.  Not sure how to cut a mango?  Watch this!  Wondering how healthy a mango is for you?  Read about it here.

Mango Lassi

makes 1 large serving

1 cup chopped mango (peeled and seed removed)
1/3 cup plain Greek yogurt*
1/4  cup milk*
1/4 cup coconut water (or an additional 1/4 cup milk)
1-2 teaspoons sugar (start with 1, taste, then add more if needed)
A dash of ground cardamom (optional…I didn’t)
Ice

Put mango, yogurt, milk, coconut water, sugar, and cardamom (if using) into a blender and blend until smooth.  Add as much or as little ice as you want and blend until ice is crushed.  Serve.

Per serving (using skim milk and fat free Greek yogurt*): 212 calories, 0 g fat (0 g saturated), 45 g carbohydrates, 3.6 g fiber, 10 g protein (exchanges: 1 ½ fruit, 1 dairy, ½ sugar)

* I actually used whole milk and 0% Fage…I think a little fat in a smoothie is a good thing…more filling.

Strawberries Romanoff

Strawberry season is upon us so I figured it was a perfect time to remake my recipe for strawberries romanoff and include some pics!

You might have seen this at La Madeleine, and while I’ve never actually had it, I always think it looks really good...can you go wrong with strawberries and cream?

According to "The Food Lover's Companion" (the food encyclopedia Mel gave me a few years ago also available online)

"this deliciously decadent dessert is made by soaking strawberries in orange juice and curaçao or cointreau, then serving them topped with whipped cream. It's one of many dishes named after the Russian royal family by French chefs."

A few years ago I created this version at the request of a high school girl I was working with on nutrition.  The original recipe served 4 and the ingredients were as follows:

½ cup sour cream
3 tablespoons brown sugar
1 tablespoon brandy or vanilla
½ cup heavy cream
3 tablespoons sugar
4 cups fresh strawberries

The problem with the recipe isn't the strawberries (obviously), but the cream, sour cream, and sugar. Heavy cream has 50 calories and 5 g fat (3.5 saturated) per tablespoon. Sour cream has the same calories/fat per 2 tablespoons. And then there's the sugar...18 teaspoons total which adds 270 calories...aren't strawberries already sweet??

So that's where I made the changes. I swapped plain Greek yogurt for the sour cream (originally I used plain yogurt…but now I’m liking Greek better), left the heavy cream alone, and reduced the sugar to 7 ½ teaspoons.

I used ¾ of a cup (6oz) of yogurt instead of ½ of a cup...this helps "dilute" the calories in the whipped cream even further. I also increased the fruit and made 6 servings instead of 4.

You may wonder why I left the heavy cream alone...it is high in fat after all. For some, fat-free Cool Whip would be an option, but I don't use Cool Whip. I don't think it tastes very good and its not made from anything natural like cream or milk (remember the Reddi-wip commercial..."cream or oil?"). Here is the ingredient list from Cool Whip (the fat-free kind):

Ingredients: WATER, CORN SYRUP, HYDROGENATED VEGETABLE OIL* (COCONUT AND PALM KERNEL OILS), HIGH FRUCTOSE CORN SYRUP, LESS THAN 2% OF SODIUMCASEINATE (FROM MILK), NATURAL AND ARTIFICIAL FLAVOR, MODIFIED FOOD STARCH, XANTHAN AND GUAR GUMS,POLYSORBATE 60, POLYSORBATE 65, SORBITANMONOSTEARATE, SODIUM HYDROXIDE, BETA CAROTENE (COLOR).
*ADDS A NEGLIGIBLE AMOUNT OF FAT

You be the judge...

I'm sticking with whipped cream lightened with Greek yogurt.

Strawberries Romanoff
adapted from Recipezaar.com

Makes 6 servings

6 oz container Greek yogurt (I used 0% Fage)
2 tablespoons brown sugar
1 tablespoon vanilla extract or brandy
½ cup heavy cream
1 ½ teaspoons sugar
6 cups fresh strawberries, sliced

Mix yogurt, brown sugar, and vanilla or brandy in a small bowl.

In a separate bowl, whip cream and sugar until thick and fluffy.

Gently fold half of cream into yogurt mixture. Add the remaining cream and fold to combine.

Serve over fresh strawberries.

Per serving

before – 296 calories, 18 g fat (11 g saturated), 33 g carbohydrates, 3 g fiber, 3 g protein (exchanges: 3 ½ fat, 1 starch/sugar, 1 fruit)

after –152 calories, 8 g fat (5 g saturated), 17 g carbohydrates, 3 g fiber, 4 g protein (exchanges: 1 ½ fat, ¼ starch/sugar, 1 fruit)

Slow-Roasted Tomatoes

I’ve kept this recipe from you for way too long.  Which is a shame because it’s so easy and delicious.  You take ordinary tomatoes (even tasteless out of season ones) and roast them low and slow.  The result is that they magically turn into the most mouth-watering tomato you can imagine.  Seriously, they are bursting with flavor. 



I like using the smallest tomatoes I can find…either cherry or grape.  Romas would work well too.
When I have these in my fridge they find their way into salads, sandwiches, omelets…or I just eat them plain…by the handful.  They would make a fabulous pizza topping or be a nice addition to any pasta dish.  I’m using them this week in my chicken feta tabbouleh.




Slow-Roasted Tomatoes adapted from Dorie and Deb

1 pint cherry (or grape) tomatoes
Pinch of salt (kosher or sea salt for me)
Pinch of freshly ground pepper
2 teaspoons extra-virgin olive oil

Center a rack in the oven and preheat the oven to 250 degrees F. Line a baking sheet with parchment paper or a silicone baking mat.

Cut the tomatoes in half and add them to a mixing bowl.  Toss tomatoes with salt, pepper, and oil.  Place them cut-side up on the lined baking sheet.

Roast the tomatoes for about 3 hours. When they're done, the tomatoes will be shriveled and a little dry looking, but when pressed gently they will still be a juicy.

Use immediately or cool them on the baking sheet and store in an air tight container in the refrigerator. 

* sometimes I add Italian seasoning in addition to the salt, pepper, and oil
* you might as well double the recipe!  use two baking sheets to prevent overcrowding the pan

Baked Oatmeal with Fruit

Apparently it has been a while since I blogged…24+ days and counting according to my cousin Aimee…so here we go…back in business : )

I first had this baked oatmeal one morning at Adam and Jess’s (my brother and his wife).  It was delish…cold and hot (yes, I took a bite straight from the fridge before I heated some up in the micro).  Adam would say that it’s “nutritious and delicious” in an annoying voice (mocking me of course)…and it is!

I made my first go-round with apples and walnuts (that’s one of the best parts of the recipe…the fruit and nuts are totally interchangeable).  I had bought some apples that were too mealy to eat out of hand…but I couldn’t stand the thought of throwing them away.  They worked perfectly here.

   

It’s not overly sweet (just a 1/4 cup of maple syrup for the whole thing…which is about 2 tsp added sugar per serving…and I’ll probably try it with even less next time).  The egg-milk mixture makes it almost custardy…in a good way.  The apples get soft, nearly melting into the oatmeal.  The toasted walnuts add a welcomed crunch.  ALL a good thing!

I’ve made baked oatmeal in the past, but this version is FAR better.  Give it a try…perfect way to get back on track post holiday!

Baked Oatmeal with Fruit
adapted from Heidi Swanson via Annie Eats

makes 4 - 6 servings

1 cup old fashioned rolled oats
¼ cup chopped walnuts or pecans, lightly toasted, divided
½ teaspoon baking powder
¾ teaspoon ground cinnamon
Pinch of salt
¼ cup maple syrup
1 cup milk
1 large egg, lightly beaten
2 tablespoons unsalted butter, melted and cooled slightly
1 teaspoon vanilla extract 
2-3 apples, cored and sliced

Preheat the oven to 375˚ F.  Lightly grease a 2-quart baking dish. 

In a medium bowl, combine the oats, half of the nuts, baking powder, cinnamon and salt.  Stir with a fork to combine. 

In a liquid measuring cup, combine the maple syrup, milk, egg, melted butter, and vanilla. 

Spread half of the apple slices in a single layer over the bottom of the baking dish.  Sprinkle the dry oat mixture over the fruit in an even layer.  Pour the liquid ingredients evenly over the oats.  Sprinkle the remaining nuts and apples over the top, pressing the apples down into the liquid.  Bake for 35-40 minutes, until the top is browned and the oats have set.  Let cool 10 minutes before serving.

Per serving (based on 6 servings) - 210 calories, 9 g fat (3 g saturated), 29 g carbohydrate, 3.4 g fiber, 5g protein (exchanges: 2 fat, 1.5 starch/sugar, 1/2 fruit)

Wild Rice Cranberry Pecan Salad

When I first started this blog I didn’t have a camera to take pictures with…and then I had a camera but wasn’t very good at taking pics.  I’ve definitely gotten better over time (I’ve been at this for almost 3.5 years!) but have a lot to learn too…I’ve been thinking of a camera upgrade as well…Santa??

So I’m going to go back and start updating some old posts…with new pics!  Starting with this one.

 

I’ve served this salad twice…first to the senior dancers at Tari’s Christmas party.  And then again for Hilary's graduation/Christmas party for over 100 people. I had to make a lot for this one…recipe times 10?!

This was back in 2008, and I don’t know if I’ve made it since!  Both times it was a hit though!

I buy a wild rice and brown basmati rice blend in the bulk section of Whole Foods. Both are whole grains. If you can't find a blend, just substitute brown rice and wild rice in a 3:1 ratio (¾ cup brown and ¼ cup wild).

This salad is more of a method than a recipe...you could swap out any of the ingredients (a different grain, nut, fruit, vegetable...the sky's the limit.  Using orange zest and juice would be really good too! 

Today I ate it over lettuce and added turkey salad and broccoli crunch from Whole Foods…sooooo good!  Double the dressing for the rice and save half to dress the salad!

Wild Rice Cranberry Pecan Salad
adapted from simplyrecipes.com

Makes 10 ½-cup servings

1 cup brown rice wild rice mix
½ teaspoon salt
½ cup dried cranberries, coarsely chopped
½ cup pecans, toasted and chopped
½ cup green onions, thinly sliced
¼ cup lemon juice
¼ cup olive oil
1 teaspoon sugar
1 teaspoon lemon zest
Salt and pepper

Cook rice according to package instructions, omitting fat and adding 1/2 teaspoon salt. Here is the method I used:

Rinse rice. Put all ingredients (1 cup rice, 2 cups water, 1/2 teaspoon salt) in pot with tight-fitting lid. Stir, bring to boil, reduce heat, cover and simmer 45 minutes. Do not remove lid. Remove from heat and allow to sit covered for 10 minutes. Then uncover, fluff with a fork, and let cool to almost room temperature.

In a medium sized bowl, combine the cooled rice, cranberries, pecans, and green onions.

In a separate jar, mix the lemon juice, olive oil, sugar, lemon zest, and salt and pepper to taste.

Combine dressing with the rice mixture. Cover and refrigerate for at least 2 hours to allow the flavors to blend. Serve warm, chilled, or room temperature.

Per serving - 168 calories, 10 g fat (1 g saturated), 19 g carbohydrate, 2 g fiber, 3g protein (exchanges: 2 fat, 1 starch)

Lettuce for Salads

I go through a lot of lettuce…3 romaine hearts a week…all by myself!  I don’t buy pre-chopped lettuce for several reasons…it goes bad fast, its more expensive, and I’d have to buy several bags to last me for a week. 

Romaine is my go-to…I buy spinach about once a month and eat spinach salads for that week (and drink green smoothies).  I hardly ever buy spring mix…it goes bad sooooo fast!  Sometimes I’ll do butter lettuce or arugula.

I also always wash my lettuce, but I don’t use a salad spinner…I’ve never owned one (never will either).  I use a trick my mom taught me! 

After chopping and washing my lettuce (when I’m serving salad to others, say for a party, I typically tear my lettuce…but chopping is good enough for just me), I drain it for a while in a large colander. 

Then I pour the lettuce into a pillow case (a clean one that I only use for lettuce drying), tie a knot at the opening, and put it in the washing machine on the end spin cycle!  Genius right?  Its like a giant salad spinner!

You have to make sure that you use the final spin cycle so that the lettuce doesn’t get “rinsed” again.  And note…I’m not talking about the dryer…I’ve shared this tip with someone before (Mel) who thought that I dried my lettuce in the dryer!

I store my lettuce in one of the large plastic container you can get spinach and mixed greens in at Whole Foods.  It holds 3 romaine hearts perfectly.  Happy salad making : )

Lima Bean “Hummus”

I love hummus…have it in my fridge at all times (almost always homemade).  It’s the perfect snack (it holds me over when I get home from dance late at night until I get dinner ready).  It makes a great spread for a sandwich (I love veggie & hummus toasts, tartines if you want to sound fancy, for lunch.  This one looks really good, so does this one!).  It helps me eat more veggies (I dip carrots, red bell, cucumbers…hardly ever pita, I save that for restaurants!).

I also love lima beans.  So why not combine the two?  Although this isn’t technically hummus, that’s what I’m calling it (lima bean dip doesn’t sound as appealing!).  I kept it pretty simple…it’s flavored with lemon juice, salt, and pepper only (garlic would be a nice addition too). 

It comes together really quickly.  Frozen lima beans cook for about 20 minutes and then everything goes in the food processor.  The end.

And I’m sure its no surprise, but lima beans are really good for you!  Fiber, manganese, folate, potassium, iron…what more could you want???

Lima Bean “Hummus”

makes 10 1/4-cup servings

1 16oz bag frozen lima beans
1/4 cup juice from 1-2 lemons
1/4 cup extra virgin olive oil
salt and pepper

In boiling, salted water, boil lima beans until tender, about 20 minutes.  Drain.

Process the lima beans in a food processor until smooth. Scrape down bowl with a rubber spatula.  With the food processor running, slowly add the lemon juice.  Process for 1 minute and then scrape down the sides again. 

Again, with the food processor running add the olive oil.  Process until smooth, scraping down the sides as necessary.  If the hummus is too thick add more lemon juice or water*.  Add black pepper and taste for salt...you might not need any because the beans were cooked in salted water…process one last time.

The hummus can be refrigerated for up to a week.

Per serving (1/4 cup) – 110 calories, 6 g fat (1 g saturated), 12 g carbohydrates, 3 g fiber, 3.5 g protein (exchanges: 1 fat, 1 starch)

* The “hummus” really thickens as it cools…so make sure it’s a little on the runny side after you finish processing.