Tag Archives: vegetables

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
  • Print

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
  • Print

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.

 

 

 

Hydration, Hydration, Hydration

It’s summer and that means the sun stays in the sky longer and the temperature in the air grows warmer. All this extra light and heat gives us more time to spend outside and in the ocean or the pool having fun, but it also means that our bodies will be needing greater amounts of hydration.

Our bodies recognize that we are in summer because of the seasonal shifts that happen around us, and to compensate for the greater exposure to light and heat our bodies release more water in the form of sweat to keep us cool. You might recognize yourself sweating more when you are exercising or merely outside walking; but what you probably don’t notice is that you are also probably subtly sweating more in your sleep and throughout the day in general. This is natural and this is good; your body is doing its job in making sure you do not become over heated. However, it needs your conscious support to keep it hydrated.

Staying hydrated comes with a whole bunch of benefits. Some of those benefits are:

  • Weight Loss & Weight Regulation
  • Higher Amounts of Energy
  • Memory Loss Prevention
  • Fresh & Glowing Skin
  • Stronger Hair & Nails
  • Healthy Digestion
  • Healthy Function of Kidneys
  • Aid of Natural Detoxification Process
  • Good Joint Health

All good things right?! So you see why staying hydrated is so important to your overall health.

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Now, here are some good tips to making sure you stay hydrated throughout your day:

  • Drink a large glass or bottle of water in the morning to replenish your system after the extended period of time in which you aren’t hydrating because of sleep.
  • Drink an 8 ounce or more glass or bottle of water within a 2 hour period, every 2 hours.
  • Drink coconut water when feeling extra dehydrated to also replenish electrolytes. Great for post-workouts!
  • Get hydration from your food!
    • Straight water is not the only way your body can receive the hydration it needs.
    • Your digestive system will extract water from the food you eat, so eat more of the following water rich foods throughout the summer:
      • Watermelon
      • Peaches
      • Grapes
      • Berries
      • Tomatoes
      • Cucumber
      • Carrots
      • Celery
      • Lettuce and Greens
      • Zucchini & Yellow Squash
    • So as you can see, staying hydrated can taste great too!

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Now we all know how important hydration is, how great it can be for us, and how we can all be mindful is staying hydrated.  So drink your water and eat your water rich foods and  go forth, soak up the sun, work up a sweat, and have fun!

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
  • Print

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!

 

Healthy Food Swaps

Another year, another bunch of resolutions to be healthier! At this time of year, I know that many of you are researching ways in which you can make more healthful, fitness forward decisions. I’ve published several posts to help you with this: “Moderation – Balance – Lifestyle”, “Quick Health Tips”, and “8 Things Fit People Do”. Today, I publish another! This post is all about healthy food swaps; foods you can substitute in for other foods that are on the leaner side. So here we go!

Continue reading

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
  • Print

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.

Shepherd’s Pie

Saint Patrick’s Day is tomorrow! Besides good beer (Guinness anyone????), comforting Irish food is one of the best parts of this previously-religious and now fully-universal cultural holiday! Fish n’ Chips, Corned Beef and Cabbage, and most importantly: Shepherd’s Pie!

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Years ago, I used to author the now extinct blog “Confessions of Two College Foodies” with my dear friend Nicole. At that time, we developed a Shepherd’s Pie recipe that was out of this world, Celtic-god worthy divine. It has now become a St. Patrick’s Day staple among my friends and I.

While Confessions of Two College Foodies no longer exists, I used to guest write for the Los Alamitos-Seal Beach Patch and we posted the Shepherd’s Pie Recipe on their blog…which is still live! Meaning: you can get the recipe by clicking here!  And because I’m really nice, I took the recipe and reposted below so you can also get it here!

You have today and tomorrow to get the ingredients and make this for your St. Patty’s Day dinner! And it will probably last you well into the weekend. Enjoy it my friends!

Shepherd's Pie

  • Servings: 8-10
  • Difficulty: easy
  • Print

Ingredients:

  • For the Potatoes and Cheese layers:
  • 8 medium Yukon Gold Potatoes
  • ¼ cup milk
  • ¾ stick of butter
  • 1 tablespoon crushed garlic
  • Salt and pepper
  • 1 ½ cups grated aged white cheddar
  • 1 ½ cups grated smoked cheddar
  • For the Meat and Vegetable layer:
  • 1 large onion, chopped
  • 4 carrots, chopped
  • 5-6 ounces white mushrooms, chopped
  • 2 tablespoons crushed garlic
  • 1 ½ pounds ground beef
  • ¾ of a bottle Guinness beer (the ¼ cup remaining, is left for you 🙂
  • ¼ cup tomato paste
  • 1 lb bag frozen peas

Directions:

Preheat the oven to 375°F.

For the Potatoes: Bring a large pot of salted water to a boil. Quarter the potatoes and add to the pot. Cook until fork tender, about 20-25 minutes. Drain and return potatoes to the pot. Using an electric hand mixer or potato masher, begin creaming the potatoes. Add the milk and butter and combine together. Combine the grated cheeses in a bowl until well mixed. As you are blending, add 1 cup of the cheese. Keep blending until the potatoes are smooth and creamy. Salt and Pepper to taste. Set aside.

For the Meat: Heat 3 tablespoons of butter over medium-high heat. Add the onions, carrots, mushrooms, and garlic. Season with ½ teaspoon of each salt and pepper. Stirring often, cook until the carrots are tender, and the onions translucent about 5 minutes. Add the beef. Using a wooden spoon, break up the meat into small chunks, cook until browned, about 5 minutes. Pour in the Guinness and allow to evaporate into out, about 3 minutes. Stir in the tomato paste. Stir in the frozen peas and cook until warmed through, about 3 minutes. Season with additional pepper. Remove from the heat.

To assemble: Spray a 9×13 inch-baking dish with non-stick cooking spray, or you bake in individual gratins. Spread the meat and vegetable layer in an even layer at the bottom. Spread the potatoes in an even, flat layer over the top of the meat. Cover the potatoes with the remaining cheese mixture. Bake in the oven for 25-30 minutes, until the cheese begins to bubble and turn golden. Remove and allow to rest for 10 minutes. Cut into squares and serve.