Tag Archives: low fat

My Nutritarian Diary: Quinoa and Green Bean Salad

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If you’re not sick of salads yet, this Quinoa and Green Bean Salad is for you. It can be eaten on its own as a meal, or it makes an excellent side.

The original recipe calls for a lot more olive oil than I’m comfortable using, so my recipe significantly reduces that ingredient. The original also called for a cup of flat leaf parsley leaves, and while I like parsley, I thought that flavor was too strong for this salad when I made this the first time. Instead, I used a half a cup of fresh, hand-torn basil leaves. (I don’t recommend cutting basil with a knife, as the leaves will turn brown too quickly!)

I love how quick this recipe is to make and how nutritious it is. Not only that, as the picture shows, it is beautiful! One of my nutritarian travelers mentioned that this salad would look holiday festive if diced red bell peppers were added. I thought that was a great suggestion, so I passed that along to you, too. You’re welcome.

Really skies the limit as to seasonings and options for this gem of a salad. If you discover a particular combo that really tickles your palate, please share!

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Quinoa and Green Bean Salad
(Slightly adapted from Meatless, a Martha Stewart Living cookbook)

INGREDIENTS:

  • low sodium vegetable broth for sautéing
  • 1 small onion, minced
  • 3 garlic cloves, minced
  • salt and pepper, to taste
  • 1 cup tri-color quinoa, rinsed and drained
  • 1¾ cups water
  • 1 pound green beans, trimmed
  • ½ cup fresh basil, hand torn in small pieces
  • 1 tablespoon olive oil, optional
  • 3 tablespoons vinegar (red-wine, white-wine, brown rice, apple cider, or a combination)
  • ⅓ cup almond slivers
  • DIRECTIONS:
    Place onions and garlic 1-2 tablespoons of vegetable broth in a saucepan. Lightly salt and pepper onions and garlic. Sauté until onions are translucent. Stir in quinoa and cover with water. Bring to a boil and then simmer, covered, until water is absorbed, about 15 minutes. According to the original recipe directions, “Remove from heat. Let stand 10 minutes; fluff with fork. Let cool completely.”

    While the quinoa mixture is cooling or as you cook the quinoa, blanch green beans in a pot of boiling salted water for about four minutes. You don’t want to cook the beans much longer than that, as they lose their crispness quickly. Drain and rinse the beans in cold water to stop the cooking.

    In a large bowl, combine the quinoa mixture, green beans, olive oil, if using, vinegar and almond slivers. Season with more salt and pepper, if needed. Cool salad completely in refrigerator. Then, enjoy!

    My Nutritarian Diary: Loaded Veggie Wheat Berry Salad

    Veggie Wheat Berry Salad Header
    This Loaded Veggie Wheat Berry Salad (or as my husband likes to call it, “A vegan salad so good even your hunter husband will like it”) is as nutritious as it is delicious. It is very similar to another wheat berry salad I’ve featured on my blog but with more veggies and an easier dressing option.

    Most of the veggies in this salad can be found at your local farmer’s market, too, but not for much longer now that fall is around the corner. Take a look at some of the health benefits this salad is packed with:

    • Carrots-Improves Vision, Promotes Healthy Skin, and Fights Cancer
    • Zucchini-Lowers Cholesterol, Maintains Low Blood Sugar, and is an Anti-Inflammatory
    • Tomatoes-Builds Strong Bones, Makes Hair Strong and Shiny, and Prevents Kidney Stones
    • Artichoke Hearts-Promotes Heart Health, Aids Digestion, and Supports Muscle Health
    • Basil-Protects Cells from Damage, Fights Bacteria, and Improves Blood Flow

    And that’s just a handful of the ingredients!

    I hope I have convinced you to give it a try. Remember, even my hunter husband said it was a hit.

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    Loaded Veggie Wheat Berry Salad

    SALAD INGREDIENTS:
    • 5 cups of water
    • 1 cup of wheat berries
    • ½ teaspoon salt
    • 1 ½ cups carrots, finely chopped
    • 1 ½ cups raw zucchini, chopped
    • 1 ½ cups cucumber, seeded and chopped
    • 1 ½ cups green pepper, chopped
    • 1 ½ cups cherry or grape tomatoes, cut in half
    • 1 (14-ounce) can of artichoke hearts, rinsed and quartered
    • 4 ounces of baby spinach
    • Handful of fresh basil leaves, torn in small pieces
    • 2 tablespoons of fresh oregano
    • ¼ to ½ cup onions of choice, finely chopped, optional
    • ½ cup kalamata olives, chopped
    • 1 ½ cups of cooked black beans or 1 (15.5-ounce) can of black beans, rinsed and drained
    • ¼ to ½ cup of favorite low-fat Italian dressing*
    • 1-2 tablespoons of lemon juice, if desired for taste
    • Salt and pepper, if needed
    • Lettuce leaves, to plate salad, optional

    *I used Trader Joe’s Tuscan Italian Dressing with Balsamic Vinegar

    DIRECTIONS:
    Place the water, wheat berries, and ½ teaspoon of salt into a saucepan. Bring to boil and simmer. Cooking time varies depending on the desired texture and the brand you are cooking. Generally, I prefer to cook mine for 45 minutes. Once cooked, remove from heat, drain, and set aside to cool.

    In a large bowl, while wheat berries are cooking, place the carrots, zucchini, cucumber, green pepper, tomatoes, artichoke hearts, baby spinach, basil, oregano, onion (if using), olives, and black beans, and mix well.

    Add the wheat berries and the dressing to the veggies and combine. Adjust taste with lemon juice, salt, and pepper, if desired.

    Place desired amount on a plate of lettuce leaves, and serve.

    (You could easily replace wheat berries with quinoa. Just cook 1 cup of quinoa according to its directions and use it instead.)

    My Nutritarian Diary: Sunny Bean Burgers and Sun-Dried Tomato Basil Spread

    Bean Burger Header2This last weekend, I did not want to cook. At all. I was so desperate for something quick and something that tasted “junk-food” yummy, but I wasn’t desperate enough to cave into the full monty by going to a fast food restaurant.

    I practiced some restraint and settled for store-bought, low-fat, vegan Boca Burgers and some Alexia 98% Fat Free Roasted Straight Cut Fries with Sea Salt. I found some small 100% whole wheat buns in the discounted baked goods section, and all told, I spent less than $10. Not bad for a weekend craving.

    It’s one of those compromises that I often make because it’s 7 p.m., I still don’t have dinner made, and I am going to the store anyway. Thus, packaged “healthy” junk food.

    But, what I had really wanted was to make a homemade bean burger that was nutritious and delicious. All was not lost. I did make that the next evening this time serving it with carrot sticks instead of fries. My husband even had a pickle.

    Two things that made this weekend junk food so yummy and healthy was I used a Tosca Reno Sun-Dried Tomato Basil Spread (on the Boca Burger, too!). And I found a very nutritious Joel Fuhrman bean burger recipe that was quick to make and tasty.

    If you find yourself in a similar situation, here are those recipes.

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    Sun-Dried Tomato Basil Spread
    (Slightly adapted from “The Eat-Clean Diet Vegetarian Cookbook” by Tosca Reno)

    INGREDIENTS:
    ½ cup vegan mayo
    1 tablespoon Dijon mustard
    ¼ cup sun-dried tomatoes, not in oil, rehydrated in hot water and drained
    1 handful fresh basil leaves (a must!)
    1 clove garlic
    ¼ teaspoon each sea salt and freshly ground black pepper.

    DIRECTIONS:
    “Place all Sun-Dried Tomato Basil Spread ingredients in a food processor and whirl until thoroughly blended. Spread will be a little chunky. Scrape in a small bowl and refrigerate until ready to use” (Tosca Reno).

    Sunny Bean Burgers
    (Slightly adapted from “Eat to Live Cookbook” by Joel Fuhrman)

    INGREDIENTS:
    ¼ cup sunflower seeds
    1 (15.5 ounce can) kidney or pinto beans, rinsed and drained
    ½ cup minced green onions
    2 tablespoons ketchup
    1 tablespoon old fashioned rolled oats
    ½ teaspoon chili powder
    ¼ teaspoon sea salt, optional

    DIRECTIONS:
    Place a piece of parchment paper on a baking sheet.

    “Preheat the oven to 350 degrees.

    Chop the sunflower seeds in a food processor or with a hand chopper. Mash the beans in the food processor or with a potato masher and mix with the sunflower seeds. Mix in the remaining ingredients and form into six patties.

    Place the patties on the baking sheet and bake for 25 minutes. Remove from the oven and let cool slightly, until you can pick up each patty and compress it firmly in your hands to re-form the burger. Return the patties to the baking sheet, bottom side up, and bake for another 10 minutes” (Joel Fuhrman).

    MY NOTES:
    You can eat these patties served on a whole-wheat bun with Sun-Dried Tomato Basil Spread (see recipe above) or wrapped in lettuce leaves. Excellent sides are carrot sticks or Alexia 98% Fat Free Roasted Straight Cut Fries with Sea Salt.

    My Nutritarian Diary: BBQ Soy Curl Salad in a Jar

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    The web for all its glory and grandeur can be a very confusing place especially in the arena of diet advice. Today, to help lessen some of that Internet confusion, I want to talk fat with you as well as share my new favorite salad recipe.

    Let’s start with general consensus out there that the percentage of calories we need in our daily intake from fat is 20-35% (some doctors and nutritionists who advocate a low-fat, plant-based diet even take that figure down to 10-15%). In addition, the general consensus out there is that we shouldn’t consume more than 10% of our calories a day from saturated fat, to help prevent cardiovascular disease and perhaps Type 2 diabetes.

    To start breaking this down for you, I am going to examine the fat make-up of several foods and base my nutrition percentages on a 2,000-calorie diet, since that’s what our labels use. You would lesson or increase that figure depending on whether you wanted to lose weight or if you were more active.

    First, let’s look at the fat make-up of several plant-based foods in no particular order. (I used caloriecount.about.com and the nutrition labels of the items I had on hand for these numbers.)

    Food Total Fat Saturated Fat
    24 Almonds (1 oz.) 22% 5%
    1 TBSP Safflower Oil 22% 5%
    ½ Medium Avocado 20% 12%
    12 Large Pitted Olives 12% 0%
    1 TBSP Ground Flaxseed 3.5% 1.5%
    1 TBSP Peanut Butter, Natural 12.5% 8%
    Trader Joe’s High Protein Super Firm Organic Tofu (84g/1 Serving) 11% 5%
    Butler Soy Curls (3/4 cup/1 Serving) 7% 0%

    It’s easy to see that the saturated fats in this category of foods is significantly less than the total fat. Also, nuts, oil, and avocados are higher in fat, and probably should be eaten in smaller portions than I’ve listed above in order to prevent weight gain. And as much as many of us love peanut butter, it’s probably best to eat in teaspoon portions rather than tablespoon ones.

    Next, let’s look up the fat make-up of several animal-based foods that are low in fat. (I used caloriecount.about.com for these numbers.)

    Food Total Fat Saturated Fat
    Egg (Cooked, Hard-Boiled) 7% 8%
    Chicken Leg (Meat Only, No Skin) 4% 3%
    ½ Chicken Breast (Meat Only, No Skin) 5% 0%
    4 oz. Lean Ground Turkey (93% Lean) 12% 12%
    3 oz. Lean Hamburger (85% Lean) 20% 25%
    1 oz. 2% Milk Reduced Fat Sharp Cheddar Cheese 8% 15%
    ½ Fillet Salmon Atlantic, Wild 19% 10%
    3 oz. Beef, Top Sirloin (Trimmed to ¼” Fat) 8% 10%

    In general, this category of food has a higher saturated fat ratio than the plant-based category (white chicken breast and salmon the exceptions in this list), and that’s even when eating these foods in very small portions. While this family of foods may not be high in total fat, their saturated fat make-up along with the realization that in general portion sizes of these foods are rarely as small as listed above, you can see why limiting this source of food may be beneficial to your health.

    To sum it up, at least for me, I have cut out of my diet most animal-based foods due to their saturated fat and cholesterol content. This choice has significantly lowered my cholesterol for the good.

    In addition, I follow a lower-fat diet, only because I think I generally eat too much fat if I don’t watch it. With that said, I also believe I should eat good fats from plant-based sources such as nuts, seeds, avocados and so on. I think limiting vegetable oil intake is a must for me, as well, since I can reach the low end of my daily caloric intake based on a 2,000-calorie diet in one tablespoon of oil.

    So, while it may not be 100% accurate to say we need to eat a strictly low-fat diet, it’s probably best if we eat a lower-fat diet than most of us currently do, since fat calories add up quickly.

    If that speaks to you and you want to start eating less fat, here’s a great recipe I’ve incorporated into my diet recently that helps with that goal.

    (Please understand I’m not a nutritionist and do realize everybody has different nutritional needs. Also, higher fat diets are good for those who are very active, so I would definitely encourage you to do your own research based on your own genetics and lifestyle.)

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    BBQ Soy Curl Salad in a Jar

    INGREDIENTS:
    1½ cup of Butler Soy Curls*, reconstituted in warm water per package directions
    ¼ cup of BBQ Sauce
    1 cup of sweet corn, defrosted if frozen
    1 cup of cherry tomatoes
    3 cups of salad greens
    1 32-oz. mason jar
    *You can buy these online at www.butlerfoods.com

    DIRECTIONS:
    In a medium pan, pour BBQ sauce over the soy curls, mix together and cook them over medium heat until lightly browned and pan-fried. Set aside to cool.

    Soy Curls Collage

    Layer the corn, cherry tomatoes, BBQ soy curls, and salad greens compactly (but not too compactly) in a 32-ounce mason jar, and place in refrigerator until ready to eat. (Probably should eat in a day or two.)

    When ready to eat, pour salad fixings in a large bowl, dig in, and enjoy!

    I find this salad tastes fine without a dressing, but feel free to add a dressing of your choice to it (keeping in mind the recommended fat calorie intake if you don’t use a fat-free dressing). If you are packing a mason jar, place the dressing at the very bottom.

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    My Nutritarian Diary: Banana Chocolate Peanut Butter Ice Cream

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    It’s hot out. Really hot out. And it isn’t going to let up for at least another week here in Spokane, WA, as far as I know. So, today I chose a recipe that is hot-weather worthy: Banana Chocolate Peanut Butter Ice Cream. It’s a variant of the Chocolate Banana Ice Cream recipe I posted on my blog about four and a half months ago. I made this delightful version this week and was so amazed at how yummy it was, I had to share it.

    First, in the spirit of blogger full disclosure, I need to be honest with you all. I have not been as diligent eating nutrient-dense foods (especially desserts) over the last month, and I believe I paid for this in gaining five pounds. Now, if those five pounds were the result of working out, I would not even bring it up. But they are not. And that’s the other item I need to share with you. I have not been very diligent in working out, either, which is as good for me as eating well. There are three main reasons why. One, it’s hot out. Two, I am so busy, and I just can’t seem to fit it into my schedule. And three, it just hasn’t been as much of a priority to me as eating cleaner, whole foods.

    This week, though, I took small steps to improve my after-dinner sweets, this recipe being one of them, as well as to incorporate more exercise into my week.

    In his Eat to Live Cookbook, Joel Fuhrman recommends eating dessert. He writes, “One trick to prevent overeating is to have a delicious dessert at the conclusion of dinner—before you’ve overeaten. Let dessert mark the end of your day’s eating experience and do not eat again until breakfast the next morning.” What great advice! And so, I don’t deny myself sweets, I just make ones that are nutrient dense (ones that are fruit-centric and made with no sugar, except the sugar found in fruits).

    And as far as exercising, I get bored very easily. Because of that, I believe doing a variety of activities during the week is what will work best for me. This week, I did some yoga, took walks, and did some cellulite-busting exercises that I linked to on myfoxspokane.com’s facebook page this #wellnesswednesday. My husband and I also purchased a bike trailer for our daughter, which will allow me to add bicycle riding into the week. And when it’s this hot out, the wind on your face as you’re biking is a great relief.

    It is in the small steps that we make significant changes. I try to be kind to myself when I veer off the path now and then. I just make a course correction, and get back on track. So, without further ado, here’s one of those course corrections.

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    Banana Chocolate Peanut Butter Ice Cream
    Recipe slightly adapted from Happy Herbivore Light & Lean by Lindsay S. Nixon. (I halved her recipe for one serving.)

    INGREDIENTS:
    • 1 frozen banana
    • 2 tablespoons to ¼ cup unsweetened, vanilla-flavored almond milk, depending on desired consistency
    • 3 teaspoons of natural peanut butter
    • 1 tablespoon cocoa powder

    DIRECTIONS:
    “Place all ingredients together in a food processor and allow the motor to run until the mixture is smooth and creamy. Stop and break up large clumps with a spatula as needed.” (Lindsay S. Nixon)

    Taste and adjust ingredient amounts as preferred.

    My Nutritarian Diary: Tips to Eat More Fruits and Veggies, Part 2

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    I have a feeling that writing out these tips on how to eat more fruits and vegetables in our diets have benefited me more than you, since I followed my own advice this week! There were a couple meals that I purposely added frozen green beans to (after they were microwaved, of course) to pump up my veggie intake. I also ate several large salads this week, as well as increased the amount of veggies I used in a pasta salad of mine.

    So as much as for me as for you, listed below are 10 more tiny inspirations to help you eat more fruits and vegetables every day. These are in addition to the 10 I wrote up in last week’s blog.

    1. When needing a quick meal, cook up a rice noodle soup bowl, and load it with at least a cup or two of any variety of frozen veggies.

    2. If you eat a lot of healthy frozen meals for lunch, add another cup (or two) of frozen vegetables to microwave with the meal.

    3. Add about ¼ cup of Grapenuts or similar cereal (with five or fewer ingredients) to your cut up cantaloupe for an excellent sweet and crunchy snack (or dessert).

    4. Replace chips or crackers with raw carrots and/or apple slices for a side to your sandwich, veggie burger, etc.

    5. Find a low-fat, bean dip recipe you love and make it once a week to use as a dip for raw vegetables. (This Tuscan White Bean Dip is a great recipe to try.)

    6. Use applesauce or spotted bananas instead of oil in your baking. (See Banana-Chocolate Chip Scones.)

    7. Eat fruits and vegetables in a variety of colors. This maximizes the nutritional benefits you receive from eating healthy.

    8. Shop for fruits and veggies every 3-5 days or so, to keep your produce fresh and to help make sure what you are buying doesn’t spoil.

    9. Clean and cut up your fresh vegetables when you come home from the store to ensure you will add them to your meals. (I do this for, carrots, broccoli, and cauliflower, for example, and this makes cooking with them or adding them to salads quick and accessible.) The same for fruit. Rinse fruit like cherries and grapes right away and place them in a container in the fridge so that you have quick access to eating them.

    10. Cook around two vegetable-heavy meals a week (this could be a vegetable chili or soup, a spaghetti squash pasta dish, etc.) that have a lot of leftovers, so you don’t burn out in the kitchen. Soon you will build a repertoire of several recipes to keep your family healthy and satisfied. There are lots of books available in our local libraries that can help you discover meals that are easy for you to make and that taste great. And of course, peruse “My Nutritarian Diary” recipes to see if one of these dishes could be one of the ones you want to try.

    See also: My Nutritarian Diary: Tips to Eat More Fruits and Veggies, Part 1

    My Nutritarian Diary: Vegan Eggplant Meatballs

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    In my opinion, great plant-based recipes taste great, are nutritious, and feature vegetables prominently. Well, this Vegan Eggplant Meatballs recipe does that and more. One of the things I like most about these little guys is that they can be eaten in a variety of ways.

    These “meatballs” are great served hot out of the oven on noodles (zucchini, wheat, or gluten free) and topped with a homemade veggie marinara sauce. They would make an excellent warmed appetizer dipped in your favorite store-bought, plant-based spaghetti sauce. And as leftovers, they taste excellent cold served on top of a large salad.

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    So whatever your eating style or mood, these eggplant delights are an excellent treat!

    And if you decide to eat the leftovers on a plate of lettuce, why not whip up some of Dreena Burton’s “Magical” No-Oil Vinaigrette to go with it.

    Or if you are in the mood for another delicious eggplant-centric meal, I recommend giving my Baked Eggplant Spaghetti recipe a try!

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    Vegan Eggplant Meatballs
    (Slighty adapted from skinnytaste.com, which slightly adapted it from Mark Bittman’s VB6 Cookbook)

    INGREDIENTS:
    • ¼ cup (or more) of low sodium vegetable broth, for sautéing
    • 1 large eggplant, cut into 1-inch cubed pieces
    • 1 teaspoon (or to taste) sea salt, mixed
    • ½ teaspoon black pepper
    • 1 medium onion, chopped
    • 3 cloves of garlic (or more depending on taste)
    • 1 cup cooked white beans (or drained and rinsed canned beans)
    • ¼ cup fresh parsley (or a ¼ cup mix of fresh parsley, fresh oregano, etc.)
    • 1 cup whole wheat breadcrumbs or panko
    • ¼ cup of nutritional yeast, optional
    • pinch of red chili flakes, optional

    DIRECTIONS:
    “Heat the oven to 375°. Spray a large rimmed baking sheet with cooking spray [or line sheet with parchment paper].

    Place [vegetable broth] in a large nonstick skillet over medium high heat. When hot add the eggplant …. Season with salt and pepper and cook, stirring occasionally until tender, 10 to 15 minutes. [Add more vegetable broth if necessary to keep from sticking.] Transfer to the bowl of a food processor.

    Add [more vegetable broth] to the skillet with the onion and garlic and cook until translucent, 3 to 5 minutes. Add to the food processor along with the drained beans and parsley [or other fresh seasoning blend] and pulse until well combined and chopped, but not pureed.

    Combine the mixture with the breadcrumbs, [nutritional yeast if using] and red chili flakes if using. Taste for salt then roll into 12 meatballs, about 2-inches in diameter. Transfer to the prepared baking sheet and bake until firm and browned, about 25 to 30 minutes.

    Meanwhile, warm the marinara sauce and serve with the meatballs over pasta, zucchini noodles or on a whole wheat roll” (skinnytaste.com).

    My Nutritarian Diary: “Magical” No-Oil Vinaigrette

    Magical No-oil vin HeaderThis week marked the first week of #wellnesswednesday on our station’s Facebook page, and I talked a little about why I have chosen to go oil-free or nearly oil-free in my eating, which is contrary to a lot of what we read about oils in the media. While various oils may have some health benefits, they are high in calories and are actually a processed food, with no fiber, which means the “bang” for the nutritional “buck” is not there for many of us (some individuals and some illnesses are better served by high-fat diets, so I don’t mean to discount oils’ benefits for them).

    I remember reading the no-oil theory for the first time in Pamela Popper’s book, Food Over Medicine: A Conversation That Could Save Your Life, and I thought, no … that can’t be. Everywhere I read, authorities say oil is good for you. Really, I shouldn’t eat oil? I have my doubts here, but okay, I’ll gave that theory a whirl. And what do you know, there was a great benefit to me, not only in shedding some extra weight (about 10 pounds!), but also in the knowledge that I’m taking another step away from my dependence on processed and fatty foods.

    So, over the last several months, I have chosen to go oil free in my dressings, my sautéing, and in most of my baking. That’s not to say I don’t eat fat. I do! But the fats I eat are from whole food plant sources, such as nuts, seeds, and avocadoes. And I do so in small amounts every day.

    What better way to sum up that theme than to provide you with a magnificent no-oil vinaigrette I found on the web this week, Dreena Burton’s “Magical” No-Oil Vinaigrette.

    And if you haven’t liked our Facebook page, yet, you should! Every Wednesday, we celebrate #wellnesswednesday, where many of our posts are focused on better health, and where every Friday, I post a link to a new My Nutritarian Diary blog post.

    SaladwithMagicalDressing“Magical” No-Oil Vinaigrette
    (From Dreena Burton’s “Plant-Powered Kitchen” Blog)

    INGREDIENTS

    • ¼ cup unsweetened applesauce
    • 2 tablespoons apple cider vinegar
    • 1 tablespoon balsamic vinegar
    • 1 teaspoon mild miso (ex: brown rice miso)*
    • ¾ – 1 teaspoon Dijon mustard
    • ¼ teaspoon cumin
    • ⅛ teaspoon cinnamon
    • 1½ tablespoon pure maple syrup (or more to sweeten to taste if desired)
    • ¼ teaspoon (rounded) sea salt (or more to taste)
    • freshly ground black pepper to taste

    *I used a light soy miso that I purchased at a local Asian grocery store.

    DIRECTIONS
    “Using an immersion blender and deep cup (if using a blender, you may need to double the batch for enough blending volume), combine all ingredients, whizzing through until very smooth. Taste, and if you’d like a little sweeter add another teaspoon or so of maple syrup. Season to taste with additional salt and pepper as well. If you’d like a thinner dressing, simply add a couple of teaspoons of water and blend through again” (Dreena Burton).

    My Nutritarian Diary: Lebenese Spinach Triangles

    Lebanese Spinach Triangles Header
    These Lebanese Spinach Triangles are the next best thing to pizza in my book, and boy, do I need an alternative to pizza for when that craving hits my family. Every week or two, I’ll commit to spending several minutes mining one of my cookbooks for recipes I want to make in the coming days, and this was one of those recipes. It lifted itself off the page and said to me, “Make me.” Last night, I obeyed that command, and it did not disappoint.

    Many studies show that dark, leafy greens are one of the most (if not the most) nutrient dense foods we can eat. Joel Fuhrman, who I quote often on this blog, says in his Eat to Live Cookbook that “Vegetables, especially green leafy vegetables, win the nutrient density prize. The concentration of vitamins, minerals, phytochemicals, and antioxidants per calorie in vegetables is the highest, by far, of any food.” Spinach also has a high amount of calcium, but because of it also having a substance called oxalate in it, spinach’s calcium is less available for absorption in our bodies. However, cooking spinach removes this substance and increases the amount of calcium and other minerals available to our bodies.

    Prior to making this, I had recently watched a cooking show on PBS and witnessed the awesome technique of squeezing cooked, frozen spinach dry by putting it a thin kitchen towel and using that towel to squeeze it dry. That technique worked well for these lovelies as they were dry and not dripping with spinach juices when finished cooking.

    This combination of ethnic flavoring, pizza dough covering, and green, leafy vegetable nutrient providing makes these little guys one of my favorite discoveries on my nutritarian journey so far.

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    Lebanese Spinach Triangles
    (Slightly adapted from The Eat Clean Diet Vegetarian Cookbook by Tosca Reno.)

    INGREDIENTS:
    • ½ yellow onion, finely chopped
    • 1 pound frozen chopped spinach, thawed and drained with all the water squeezed out*
    • 2 tablespoons fresh lemon juice
    • 1 tablespoon nutritional yeast
    • 1 teaspoon dried parsley
    • 1 teaspoon lemon pepper
    • 1 teaspoon smoked paprika
    • ½ teaspoon sea salt
    • ¼ teaspoon freshly ground black pepper
    • 1 pound store-bought whole wheat raw pizza dough, cut into 10 equal portions

    *To make sure the spinach is as dray as possible, you can squeeze it in some cheesecloth (or a thin kitchen drying towel) or press it in a colander.

    DIRECTIONS:
    Place rack in lower third of oven, and preheat to 425 degrees. Place a sheet of parchment paper on a large baking sheet and set aside.

    Heat a little water in a skillet on medium heat. Add onions and cook until soft and translucent but not brown, about 3-5 minutes. Scrape into a medium bowl. Add drained spinach, lemon juice, nutritional yeast, parsley, lemon pepper, smoked paprika, salt, and pepper. Mix well.

    Roll out each portion of the dough into a ball, and then using a rolling pin, roll out each ball into a 5-inch circle. Place about 3 tablespoons of the spinach filling in the middle of the dough. Bring 3 edges up and pinch them together at the top, and then continue pinching the edges together, making a triangle, until the pie is sealed. Place the spinach triangle on the parchment-lined baking sheet, and repeat with the rest of the dough balls and spinach filling. Bake for about 15 minutes, or until lightly browned and heated through. Remove from oven and serve.

    MY NOTES:
    The lemon pepper and smoked paprika seasoning was Tosca Reno’s method of making the Middle Eastern spice sumac. Of course, if you have sumac on hand, you would just use 2 teaspoons of that spice and omit both the lemon pepper and smoked paprika from the above ingredients.

    My Nutritarian Diary: Tuscan White Bean Dip

    Tuscan Bean Dip Header Merged
    We all know we are supposed to eat more fruits and vegetables every day. Even the United States Department of Agriculture recommends a significant portion of both on its now three-year-old MyPlate nutritional info graphic.

    However, most of us, including me prior to going mostly plant-based in my own eating, actually eat a very small portion of fruits and vegetables as part of our daily diet. Our consumption probably looks something like this: a small cup of juice during breakfast, maybe an apple as part of lunch, and a side salad with our dinner. Instead, we get calories from less than desirable sources and we suffer as a result. We not only deplete our bodies of its nutrients, we don’t even replenish them.

    In the plant-based community, there are many suggestions as to how to increase your fruit and vegetable consumption. There are also many ideas about what a plant-based diet should look like.1 But all agree. We should eat more fruits and vegetables and we should all start now.

    The best advice I’ve read so far, for myself, has been Joel Fuhrman’s suggestion to try and eat at least one pound of raw vegetables and one pound of cooked vegetables daily, as well as try to eat three fresh fruits a day.

    That is not as easy as it may seem, which is why I wanted to give you a recipe this week that will help assist you in eating vegetables—the incredibly healthy and nutrient dense Tuscan White Bean Dip, from Fuhrman’s Eat to Live Cookbook.

    1For an excellent comparison of different plant-based diet philosophy’s, I recommend Dr. John McDougall’s August 2012 McDougall Newsletter article, “The Diet Wars: The Time for Unification is Now.” The comparison chart is on the second page of this link. (Accessed online: 6-6-14)

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    Tuscan White Bean Dip
    (Adapted from Eat to Live Cookbook by Joel Fuhrman / with low-sodium references removed)

    INGREDIENTS:
    • 1½ cups cooked great northern beans or 1 (15-ounce) can of great northern beans, drained
    • ¼ cup pine nuts (I used cashews)
    • 2 cloves of garlic, minced
    • seasonings, to taste (could be a no-salt seasoning blend or other seasoning blend of your choice)
    • 1 tablespoon balsamic vinegar
    • 1 tablespoon fresh, minced rosemary
    • ¼ cup rehydrated dried tomatoes, minced

    Makes 2½ cups.

    DIRECTIONS:
    “Place all ingredients, except the dried tomatoes, in a high-powered blender or food processor. Process until smooth and creamy. Adjust seasonings to taste. Stir in the dried tomatoes. Chill for 1 hour before serving” (Fuhrman).

    MY NOTES:
    Fuhrman says to soak the dried tomatoes in lukewarm water until soft (about 1 to 2 hours). I rehydrated mine with boiling water for 10-15 minutes. His way probably leaves more nutrients in the tomatoes, but I didn’t have that time. I also added some of the tomato soaking water in my dip to help achieve my desired consistency.