Tag Archives: healthy

Slow Cooker Osso Bucco

Ciao friends! Today I am sharing with you a new recipe that utilizes the Slow Cooker to create a healthy variation of an Italian classic – Slow Cooker Osso Bucco! For those who are not familiar, traditional Osso Bucco usually refers to a specific cut of veal that is braised to fork tenderness in a concoction of wine, broth, vegetables, herbs, and spices, often served with a fresh herb gremolata. I typically do not eat veal because it is sad as hell, but luckily, you can achieve the warming and comforting qualities of Osso Bucco by replacing the veal with lighter, leaner, less sad protein choices like chicken or turkey, or even ¼ heads of cauliflower for a vegan variant. The next tweak to this Italian dish is to braise the protein in the slow cooker rather than on the stove or in the oven. By using the slow cooker, you guarantee tenderness and achieve greater freedom as you are able to allow the slow cooker to do the work all day so you can come home to fully cooked meal!

More or less a stewed dish with earthy herbs like rosemary and thyme and warming spices like cloves, Osso Bucco is a hearty, comforting dish that is perfect for fall and winter nights. I love making this dish with turkey around the holidays as it tastes and feels like a perfect holiday weeknight dinner. I recommend serving with a starch like mashed potatoes/sweet potatoes, risotto, or polenta to help soak up the sauce, and of course, lots of seasonal vegetables. Curl up with this dish and a Christmas movie and you are in for a cozy dinner treat!

Slow Cooker Osso Bucco

  • Servings: 4-6
  • Difficulty: Easy
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Ingredients:

  • 4-6 bone-in, skin-on chicken or turkey pieces (thighs and breasts)
  • 1 tablespoon garlic powder
  • 1 large onion, chopped
  • 2 large carrots, chopped
  • 1 stalk celery, chopped
  • 1 tablespoon garlic, minced
  • 1 ½ tablespoons tomato paste
  • ½ cup white wine
  • ½ cup broth of choice
  • 1 tablespoon fresh rosemary, chopped
  • 1 tablespoon fresh thyme leaves
  • 2 bay leaves
  • 2 whole cloves
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 2 tablespoons olive oil

Heat the olive oil in a large pan over medium-high heat. Sprinkle the chicken or turkey on both sides with ¼ teaspoon salt, ¼ teaspoon pepper, and the garlic powder. Sear the chicken on both sides until golden-brown, 3-4 minutes per side. Remove the chicken from the skillet and place at the bottom of the slow cooker.

Add the onions, carrots, and celery to the skillet. Sprinkle with remaining salt and pepper. Cook till tender and onions translucent, 4-5 minutes. Add the garlic and cook 1 minute. Add the tomato paste and stir 1 minute until it coats the vegetables. Add the wine and deglaze the bottom of the pan with a wooden spoon. Cook until evaporated. Pour the contents of the skillet into the slow cooker on top of the chicken.

Add the stock, rosemary, thyme, bay leaves, and cloves. Mix well and cover. Cook on low for 5 ½ – 6 hours or high for 2 ½ – 3 hours.

Plate the chicken or turkey pieces, spoon over some of the sauce, and if desired, sprinkle with optional gremolata.

Optional Gremolata:

  • 2 tablespoons parsley, chopped
  • 1 teaspoon fresh rosemary, chopped
  • 3 garlic cloves, minced
  • Zest of half an orange
  • Zest of half a lemon
  • Pinch of salt and peper

Combine all in ingredients in a small bowl. Mix well.

Cilantro-Lime Cauliflower Rice

Cauliflower Rice has been a thing for a good minute now, and I have been here for it for all of that minute. To me, plain white and brown rice is really just a vessel to soak up sauce or provide body and bite for another dish it is served alongside. In my opinion, neither colors of rice add anything special to any dish of their own accord, instead, they just add carbs. I have found that cauliflower rice provides that same texturized feel as white or brown rice and acts equally well as a supporting act to other dishes it is served with while also keeping the amount of carbs you are eating low (Disclaimer: carbs are great! You need carbs! They are essential to healthy functioning! But I prefer to get my carbs from other, more exciting sources than plain rice).

Furthermore, in my experiences working with cauliflower-rice, I have found that it has the potential to contribute its own something special to a meal or even stand alone. By its very nature, it seems to soak up flavors more readily, allowing it to act as a real stand-out side or even starring base.

This Cilantro-Lime Cauliflower Rice is one of my favorite ways to turn to this crucirferous vegetable into a gourmet tasting dish. The texture is just that of a crunchy yet chewy rice dish, but with a unique zesty and bright flavor profile. This recipe works as a great accompaniment to any sort of Mexican food: tacos, enchiladas, tequila-lime chicken, etc. It also makes a great base for a taco/burrito bowl style meal. It can even be served chilled as an additional base alongside lettuce in a salad.

This dish is incredibly simple to make, only requiring a few in expensive ingredients. By its very nature, it is also an incredibly healthy dish, full of the nutrition and benefits of cauliflower which include providing large amounts of vitamins, minerals, and fiber, cancer fighting properties, immune and digestive system support and much more. This dish is vegan, gluten-free, and paleo-friendly. It has become a staple recipe in my home, and now I am excited to share it with you!

Cilantro-Lime Cauliflower Rice

  • Servings: 4
  • Difficulty: Easy
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Ingredients:

  • 4 cups cauliflower rice *See Note*
  • 1 tablespoon olive oil
  • ½ medium red onion, diced
  • 2 tablespoons garlic powder
  • Zest and juice of 2 limes
  • ½ cup fresh cilantro, chopped
  • ½ teaspoon salt
  • ½ teaspoon black pepper

Directions:

Heat the olive oil in a large pan over medium heat. Once hot, add the onion, sprinkle with ¼ teaspoon salt and ¼ teaspoon pepper. Sautee until softened, about 4 minutes. Add the cauliflower rice, sprinkle with garlic powder, remaining salt, and pepper. Mix together and continue cooking, stirring occasionally for another 5 minutes, until the cauliflower goes from bright white to slightly golden. Turn off the heat, add the lime juice, zest, and cilantro. Mix well and serve.

*Note* You can make your own cauliflower rice by taking cauliflower florets from a large head of cauliflower, cutting away as much stem as possible and in 3 batches, break up the florets into a food processor and pulse until the mixture resembles couscous. OR you can just buy premade Cauliflower Rice; Trader Joe’s has the best.

 

 

 

Slow Cooker Chicken Adobo

My Slow Cooker, Carlotta, is the best. She makes me all sorts of delicious foods from soups and stews to braises and poaches, she can do it all! One of my favorite dishes that I like to have Carlotta the Slow Cooker whip up is this Chicken Adobo. It is an incredibly simple dish, requiring few ingredients and only minutes of minimal effort to prepare.

It is rich with a flavor profile that is at once lightly spicy and subtly smokey. Additionally, the small shopping list for this recipe makes it quite cost effective.  It is also fit-fam friendly; it is completely gluten and dairy free and low in both fat and sugar. Combine all this with the fact that it is such an absurdly simple recipe to prepare and you will soon find this dish in your regular rotation.

I like to serve my chicken adobo with some zesty Cilantro-Lime Cauliflower Rice and seasonal vegetables or zoodles. You can also shred the slow cooker level tender chicken to incorporate into tacos, enchiladas, or on top of a salad. Once the slow cooker has produced this great main dish for you, the world is yours to do with it as you please!

So whip out your Slow Cooker, name it like me, and get cooking!

Slow Cooker Chicken Adobo

  • Servings: 4-6
  • Difficulty: Easy
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Ingredients:

  • 4-6 boneless, skinless chicken breasts or thighs
  • 1 15 oz can tomato sauce
  • 3-4 chipotle peppers in adobo sauce *see note*
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon honey
  • 2 teaspoons cumin
  • 2 teaspoons garlic powder
  • 2 pinches salt
  • 1 pinch pepper
  • Cilantro for garnish

Directions:

Lay the chicken pieces at the bottom of the slow cooker. Pour over the tomato sauce. Add in the remaining ingredients. Cook on low for 4 hours or high for 2 hours. Option to shred chicken with forks or serve in whole pieces.

*Chipotle Peppers in Adobo Sauce Note 1* You can find these peppers in small cans in the ethnic foods isle of your local grocery store. See picture below.

*Chipotle Peppers in Adobo Sauce Note 2* The more peppers, the spicier the recipe. The use of 2 is quite mild, the use of 4 is decently spicy but nothing crazy. You pick your level of spice!

 

 

Spring is Sprung

The Spring Equinox is upon us and the season of spring is coming into full bloom! Each season has it’s own beauty and importance. Spring’s beauty is in its power as a time of renewal, of freshness and growth, of more sunlight and warmth, and of enhanced energy. There is much to be enjoyed in this new, bright season. And as with any season, spring brings different flavors and focuses. Here are a few of my favorite articles that are rooted in this great season to help you have the best spring possible!

(1) Pasta Primavera 

pasta-primavera-016

Pasta Primavera translates in Italian to “Spring Pasta” as this dish features on the fresh and bright flavors of the season.

(2) Shepherd’s Pie

Shepherds Pie

Saint Patrick’s Day is technically in winter, but we still consider it a Spring Holiday. And on this holiday, it is time for a Celtic Classic: Shepherd’s Pie.

(3) Slow Cooker Lemon Artichoke Chicken

Lemon Artichoke Chicken 2

Spring is a time for brighter flavors and of course, artichokes! This Slow Cooker dish can be dumped in the pot within 2 minutes and you come ready to a zesty and fresh meal!

(4) Saucha and the Spring

cleansing rain

Spring is a time of cleansing and growing. Explore this with yogic concept of “Saucha.”

Winter Vegetable Bowl

I am just one of those people who absolutely loves winter vegetables. While many dream of the bounty of summer all year long, the winter veggies like cauliflower, Brussels sprouts, butternut squash, parsnips and so on make me extremely happy. Recently while dining out, I had a warm winter vegetable salad featuring such winter produce tossed in a zingy horseradish vinaigrette; the dish was incredibly hearty, earthy, and satisfying and what’s more is the seasonality of it truly made me feel good in my body.

Thus, I went home and made my own variation of that good tasting and feeling dish. Roasted butternut squash, carrots, and parsnips provide hearty sweetness while roasted cauliflower, broccoli, Brussels sprouts and kale give earthy savory notes. The addition of warmed cannellini beans contributes a buttery creamy element while dried cranberries add chewy tartness. Lastly, a balsamic horseradish vinaigrette makes for a sharp and at times sinus-clearing dressing that highlights the best of all the other ingredients. Inexpensive seasonal ingredients and pulled together with very little effort!

This Winter Vegetable Bowl is perfect served as is and vegan! Or you can add a simply cooked protein like chicken, salmon, or shrimp. I hope you enjoy this bowl of winter’s bounty!

Winter Vegetable Bowl

  • Servings: 2
  • Difficulty: easy
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Ingredients:

  • 1 cup butternut squash, cubed
  • 1 large carrot, peeled and cut into chunks at an angle
  • 1 large parsnip, peeled and cut into chunks at an angle
  • 2 cups cauliflower florets
  • 1 cup broccoli florets
  • 2 cups Brussels sprouts, halved or quartered
  • 8 ounces cannellini beans, drained and rinsed
  • 2 cups kale leaves
  • ¼ cup dried cranberries
  • 2 tablespoons grated horseradish root
  • 2 tablespoons balsamic vinegar
  • 1 ½ tablespoons Dijon mustard
  • 2 tablespoons olive oil
  • Salt & Pepper

Directions:

Preheat the oven to 425°F.

Line a baking sheet with parchment paper. Place the butternut squash, carrots, parsnips, cauliflower, broccoli, and Brussels sprouts on the baking sheet, drizzle with 1 tablespoon of the olive oil and sprinkle with a teaspoon of salt and pepper, toss all together and arrange in an even layer. Bake 30-35 minutes until butternut squash is tender and the Brussels and cauliflower is browned.

On another small baking dish, place the cannellini beans and kale, place in the oven for the last 5 minutes that the other vegetables are baking just to warm the beans and slightly crisp the kale.

In a small bowl, whisk together the horseradish, balsamic, Dijon, and 1 tablespoon of the olive oil with a pinch of salt and pepper.

To serve, place an even amount of the vegetables, cannellini beans, and kale in pasta bowls. Drizzle with vinaigrette and toss to coat. Sprinkle the cranberries over the top. Serve and enjoy!

Autumn Slaw

When you just can’t have another salad with your soup or sandwich but are still wanting to get your fibrous greens and veggies in, slaws are the way to go! I bring my lunch to work almost every day, and I like a side salad of some sort to accompany my main soup, sandwich, or wrap. However, there are weeks where I just cannot bring myself to prep another line up of basic salads. When I have these weeks, I turn to slaws.

There is something about slaws. They’re crispy and crunchy, they have their own feels and tastes that distinguish them enough from salads while also still providing you greens and fiber. Especially in the Fall and Winter when delicate lettuces, tomatoes, and other salad toppings are not in peak season, slaws become even more optimal by utilizing Autumn-Winter produce such as cabbage, dark leafy greens, and Brussels Sprouts.

When we turned the corner into Fall this year, I sought to create a slaw that is comprised of some of the great seasonal offerings, that is crunchy-fun to eat, and of course, tastes fantastic. And so, I came up with this Autumn Slaw. Really, this slaw is perfect to take us all the way through Fall and Winter to Spring.

Curly, earthy green kale, shredded Brussels Sprouts, rich purple cabbage, crisp and bright fennel, and tart pomegranate seeds in a zingy apple cider vinegar dressing make this dish fresh, dynamically flavorful, and hearty yet light. It is a fantastic side dish for lunch or dinner in place of salad; and it could even be a snack. I feel fantastic eating this slaw and love how you can prep at the start of the week and enjoy it all week long. I hope you enjoy this healthy and delightful recipe too!

Autumn Slaw

  • Servings: 4-6
  • Difficulty: easy
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Ingredients:

  • 3 cups kale, cut or shredded thin
  • ½ a purple cabbage, shredded
  • 1 bulb fennel, sliced thin
  • 1 cup Brussels Sprouts, shredded
  • Seeds of 1 pomegranate
  • ¼ cup apple cider vinegar
  • 1 tablespoon Dijon mustard
  • 1 teaspoon honey
  • 2 tablespoons olive oil
  • Salt and Pepper

Directions:

Add the kale, cabbage, fennel, Brussels Sprouts, and pomegranate seeds all together. Whisk together the apple cider vinegar, mustard, honey, oil, and a pinch of salt and pepper. Pour over the slaw and mix with your hands, massaging the slaw until tender.

You can also divide slaw into containers, make dressing in container, and only toss when ready to eat.

Honey Roasted Carrot and Parsnip Soup

One of the best parts of travel is indulging in the foods of the lands in which you are visiting. You enjoy the distinctive flavors and cooking styles, and maybe even receive a little culinary inspiration to take home with you! When I was in Scotland this past October, my mum and I stopped in at a little place that had been recommended to us by several locals: Clarinda’s Tea Room. Clarinda’s Tea Room is a truly quaint establishment with soft tea-time-like décor, serving up affordable, comforting, tasty breakfasts and lunches along with a bounty of cakes, scones, biscuits, and of course, tea.

We enjoyed lunch at Clarinda’s, opting for the half sandwich and soup special. That day, the soup du jour was a Honey Roasted Parsnip Soup, and it was delightful. Being Scotland in the autumn, the weather is quite gray, cool, and rainy, and so many seasonal dishes feature hearty root vegetables that are warming and comforting; this soup was exactly that.

Clarinda’s Tea Room – Honey Roasted Parsnip Soup

parsnip-soup-clarindas-tea-room

Whilst eating the soup, I received the inspiration and came up with the concept for my own root vegetable soup. Just over a week after returning to America from the United Kingdom, I put that culinary inspiration to the test and this was the very tasty result!

My version! Honey Roasted Carrot and Parsnip Soup

carrot-parsnip-soup-20

This Honey Roasted Carrot and Parsnip Soup is both sweet and savory, soulfully warming and superbly comforting. It reminds me of that Parsnip Soup I had at Clarinda’s, and is in many ways a colorful cousin to that soup. Sweetly roasted carrots and parsnips, savory sautéed onions, pungent garlic, and woodsy thyme and rosemary give this soup great depth of flavors that contrast and complement one another. The addition of cannellini beans makes this soup even heartier with a boost of protein, but also helps the soup to become creamy when pureed without the addition of any dairy products. This soup is completely vegan, requires very few ingredients, and can be put together in a pinch!

I’m really proud of how this recipe has turned out, and am even more taken with it as it was conceived in Scotland; now, anytime I make it, I will always remember my incredible journey there. And all of us can eat this soup for its great and cozy flavors that are perfect to be enjoyed all fall and winter long!

Honey Roasted Carrot and Parsnip Soup

  • Servings: 4-6
  • Difficulty: easy
  • Print

Ingredients:

  • 2 large or 3 medium parsnips, peeled and cut into chunks
  • 3 large or 4 medium carrots, peeled and cut into chunks
  • 1 tablespoon honey
  • 1 yellow onion, diced
  • 2 garlic cloves, minced
  • 1 sprig fresh thyme, leaves removed from stems
  • 1 sprig fresh rosemary, chopped
  • 1 15 ounce can cannellini beans, drained and rinsed
  • 5-6 cups vegetable stock
  • 1 bay leaf
  • 2 tablespoons olive oil
  • 1 teaspoon salt
  • 1 teaspoon pepper

Directions:

Preheat the oven to 400°F. Arrange the parsnips and carrots on a baking sheet. Drizzle with 1 tablespoon of the olive oil, the honey, half of the salt and pepper, and the thyme leaves. Toss until all the carrots and parsnips are coated well. Roast for 30 minutes until tender and slightly caramelized. Remove from the oven.

Over medium-high heat, heat the remaining olive oil in a large soup pot. Add the onion and season with a pinch of salt and pepper, cook until tender, about 3 minutes. Add the garlic and cook 1 minute. Add the roasted parsnips and carrots, toss all together. Add the beans, vegetable stock, rosemary, and bay leaf. Season with remaining salt and pepper. Stir. Bring to a simmer, reduce heat to medium-low, and continue to simmer, covered, for 15 minutes.

Uncover and remove the bay leaf. Puree by use of immersion hand blender or by transferring the soup to a food processor in small batches. Puree until completely smooth. Serve and enjoy!

 

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