Tag: recipe

Try 1 New Recipe Each Week

Since Covid 19 hit, almost everyone I have spoken to both personally and professionally have all told me the same thing, “I am cooking more than I ever have!”
With both limited restaurant options available as well as at-home working and schooling, we have been able to connect more with our kitchens than we previously had time or resources for. While I am so happy to see so many people put their chef hats on and learn new skills, the Catch 22 is that many of us are getting cooking burn-out.
One way to combat the cooking exhaustion is to make it a goal to find and try 1 new recipe a week. Thankfully, we have countless options available at our fingertips. These include: internet sites, Pinterest, Instagram, and Youtube. Not to mention, all of the paperback cookbooks and books that are available online.
By far, my favorite website for finding new recipes is: Epicurious. This website allows you to build recipes around a single ingredient, which is perfect for those who are wanting to try a new food but have no clue where to begin. You can filter by type of cuisine, dietary considerations, and type of cooking method. I also like the recipe comparison feature and the recipe rating system.
Another one of my favorites is Yummly. Some of the features require you to pay, however there are plenty of free recipes to choose from. The recipes are easy to read and follow and you can actually purchase all of the ingredients for a particular recipe directly from the website via Walmart, Ralph’s/Kroger, and Instacart. That to me is the coolest part!
America’s Test Kitchen is another great resource as are the Cooking Light and Eating Well websites. With the last two options be careful to review the recipe entirely as I have caught some that are listed as “Healthy” but were in fact not.
Whichever resource you choose, adding variety to your recipe library will help you “spice” things up (pun intended) in the kitchen and beat the cooking boredom.
Comment below with some other cookbooks, sites, or apps that you use to find new recipes.

Oven-Baked Latkes

Tonight marks the start of the 8-day Chanukah celebration.
Oil is heavily emphasized in traditional Chanukah foods. Latkes, or potato pancakes, being the most notable staple of the Jewish holiday. Like many traditional Chanukah foods, latkes are prepared by frying the potato mixture in cups and cups of oil.
While latkes are a delicious dish, they are not the healthiest food one can consume. One way to keep the tradition alive without compromising a healthy diet is to oven bake the mixture instead of frying it. Baking methods are helpful for cutting down on fat while also preserving the crispness, flavor, and taste of the latkes.
For a healthy spin on this traditionally oil-heavy dish try this delicious recipe for Oven-Baked Latkes:
Servings: 18
Total Time: 40 Minutes
Ingredients:
2 pounds russet potatoes
1 medium yellow onion, peeled (about the size of a baseball)
2 large eggs
2 teaspoons salt
2 teaspoons baking powder
1/4 cup all purpose flour
1 cup vegetable oil
Equipment: 2 heavy non-stick baking sheets
Instructions:
1. Preheat the oven to 425°F and set racks in the center of the oven.
2. Peel the potatoes. Add them to a food processor with the peeled onion until coarsely grated.
3. Remove the mixture from the processor and squeeze out the excess moisture using paper towels and your hands. Repeat until the liquid is mostly drained.
4. Transfer the potato and onion mixture to a large bowl and mix in the eggs, salt, oil, baking powder, and flour.
5. Spray the non-stick baking sheets with olive oil spray.
6. Roll the mixture into small 1/4 cup balls, space them out on the greased pan, and flatten each with a spatula. They should resemble pancakes.
7. Repeat until all of the mixture has been used.
8. Bake for 15 minutes, or until the bottoms are crisp and golden. Flip the latkes using tongs and bake for another 10-15 minutes until they are crisp and golden brown all over.
9. Top with sour cream, apple sauce, or any of your other favorite toppings.oil

Dark Chocolate Covered Banana Coins

Cool off with a sweet treat that won’t break the calorie bank. Introducing: Dark Chocolate Covered Banana Coins.

Fruit is a much healthier alternative to ice cream, popsicles, and other high calorie, high sugar frozen desserts. Fruit provides natural sugar, helping to satisfy your sweet tooth, while also supplying many essential vitamins and minerals. Make it frozen fruit, and now you really have something to cool off with.
 
Bananas provide potassium and fiber while dark chocolate is an antioxidant and contains flavanols, which help reduce blood pressure, improve blood flow to the heart, prevent blood clots, and promote overall heart health. You can easily swap out the banana for strawberries or pineapple or prepare this recipe using a combination of all three fruits. This recipe is super easy to make and is one the entire family will enjoy both making and eating.
 
Moderation is key with sweet treats, even healthier alternatives. Be sure to enjoy these delicious frozen desserts in a small but satisfying amount. 1 serving size = 4 pieces.
 
Ingredients:
  • 2 ripe but firm bananas (peeled)
  • 2 cups of dark chocolate chips
  • 4 Tbsp vegetable oil
Directions:
1. Slice the banana into 1 inch thick coins. Line a tray with non-stick parchment or wax paper and lay the slices evenly onto the tray. Place the tray in the freezer for about 1 hour until the bananas are frozen solid.
2. Place the dark chocolate chips and vegetable oil in either a small microwave safe bowl or glass measuring cup. Microwave for 30 second increments, stirring each time. Repeat this process until the chocolate is melted down and smooth. Set the chocolate aside to cool (do not place in the refrigerator).
3. Take the bananas out of the freezer. Set each banana slice onto a fork and, using a spoon, drizzle the cooled dark chocolate onto each side. Ensure the chocolate is coated evenly on all sides. Let any excess chocolate drip off before setting the slice down on parchment or waxed paper. Immediately put the slices back in the freezer and freeze for an additional 30 minutes until the chocolate sets.
4. Enjoy some now or store in an airtight container. Slices can last up to a week.

Homemade Baked Cheese Snack Recipe

I have a confession to make. I have an obsession with all baked cheese snacks. Goldfish, Cheez-Its, you name it, I love it! Even though these snacks are baked rather than fried, they are typically full of sodium, saturated (unhealthy) fat, and various dyes and additives.

For a healthier alternative to these tasty snacks, try this delicious recipe created by the uber talented Chef Julia from @uclateachingkitchen. For the full instructional video, including the nutrition information, head over to: https://www.youtube.com/watch?v=g74GFriGZhE

Cheddar cheese contains protein and is rich in calcium, Vitamin D, and potassium, all of which are important for bone health. Choose lower-fat cheddar cheese when possible as high amounts of saturated fat can be harmful to your heart. Ingredients Needed:

  • 8 oz sharp cheddar cheese
  • 4 Tablespoons of cold butter
  • 1 cup whole wheat flour
  • 1/2 tsp salt
  • 1/8 tsp onion powder
  • 1/8 tsp garlic powder
  • 2-3 Tb water

Directions:

  • Mix cheese, butter, salt, onion powder, and garlic powder in a food processor, or combine in a large bowl
  • Add flour and pulse until the mixture resembles breadcrumbs, if mixing in a bowl, use a pastry cutter to cut it all together
  • Add 2 Tb of water and pulse until the mixture resembles dough, might take a couple minutes of mixing. Add additional water only if the dough is too dry to come together
  • Divide the dough into thirds and roll into logs, chill in the fridge
    for at least ten minutes, up to 2 hours.
  • Preheat oven to 350F
  • Either roll the dough out and cut into squares, or slice pieces
    from the chilled log and place on a cookie sheet lined with
    parchment or a silicone mat
  • Bake for 15-18 minutes, they should be a light to medium golden brown when finished
  • Enjoy!

Mediterranean Chickpea Salad

Prep Time: 10 minutes
Serves: 4 people
Ingredients:
1 Mason jar
¼ cup lemon juice
¾ cup olive oil
2 garlic cloves
¼ teaspoon of pepper
1 teaspoon of Kosher salt
2 cans of low-sodium garbanzo beans
15 cherry tomatoes (equivalent to 1 cup halved)
1 cup of peeled and chopped cucumber (skin can be left on if desired)
1/2 cup chopped or sliced red onion
1/2 package of mint leaves (chiffonade; equivalent to about 1/3 cup)
1 cup of cubed feta cheese (use low moisture, part skim if available)

Preparation:

  1. In a mason jar, combine ¾ cup olive oil with ¼ cup lemon juice. Add 2 garlic cloves, ¼ tsp pepper, and 1 tsp salt. Shake everything together and store it in the refrigerator until use.
  2. Drain and rinse the garbanzo beans under running water in a colander. Ensure there is no excess water and then place them in a bowl.
  3. Slice the cherry tomatoes in half and add them to the bowl.
  4. Peel and chop the cucumber and slice the red onion. Add both to the bowl.
  5. Chiffonade the mint leaves by stacking them on top of one another, rolling them up, then making small cuts with a knife. Add it to the bowl.
  6. Cut the feta cheese into large chunks and add it to the bowl.
  7. Add 1/3 cup of dressing and mix all of the ingredients together until evenly distributed.

Nutritional Benefits

  • This recipe contains ingredients from three different food groups (protein, vegetables, and dairy), making it a well-balanced meal
  • Each 1/2 cup serving provides 6 grams of plant-based protein, which is equivalent to the protein found in 1 oz. of meat. Plant-based protein is free of cholesterol and saturated (unhealthy) fat, making it a healthier alternative to animal protein sources
  • This recipe does not require any heating or cooking methods, making it suitable for all skills levels
  • Garbanzo beans are high in fiber (provide 6 grams/half cup), especially soluble fiber which can help: reduce blood sugar, lower cholesterol, increase satiety, and regulate your digestive system. They are also a good source of iron, folate, phosphorus and calcium
  • Cucumbers are low in calories and contain Vitamins K, A, and some antioxidants
  • Mint contains Vitamin A, which is a powerful antioxidant that helps your body fight infection as well as promotes eye health. Mint is effective for relieving digestive problems such as upset stomach, indigestion, and nausea
  • Cherry tomatoes contain several antioxidants including: Vitamin C, lycopene and beta-carotene, which all protect against free radicals, reduce the risk of prostate, lung and stomach cancers, and promote eye health
  • Red onion is a great way to add flavor to a dish without adding calories, fat, or sodium. They are a good source of Vitamins C, B-6, and manganese, and small amounts of other nutrients and antioxidants

Tips

  • If you cannot find low sodium beans, you can always purchase the regular version. When you rinse and drain the can under cold water, you remove any excess sodium
  • Garbanzo beans can be swapped out for canned or cooked lentils
  • If you are vegan, omit the feta cheese
  • It is important to eat a variety of colored vegetables in order to get a variety of nutrients. You can easily swap out any of the vegetables used for others, just make sure that you have multiple colors represented. I recommend bell peppers in place of tomatoes 
  • Red onions contain a gas that causes eye irritation and tears when cutting. To reduce this, you can chill the onion for 30 minutes and then cup off its top, peel the outer layers and leave the root intact. If you don’t have time to wait 30 minutes, you can set up a desk fan across from your workstation
  • You can add whole-wheat pita, whole grain crackers, or a corn tortilla to the meal for extra fiber, whole grains, and representation of a 4th food group
  • You can add any herbs or spices to the dressing (i.e. thyme, rosemary, oregano) for added flavor

These recipes were developed and are owned by Melody Sayers, MS, RDN, NASM-CPT. They cannot be published or adapted without permission from the owner. Reposting or sharing must include an acknowledgement of the original recipe owner @elevateyourplate. Please contact elevateyourplatenutrition@gmail.com to be granted permission access for republishing or adaptation.