Tag Archives: recipes

Pinterest:Impossible – Stuffed Hot Dogs

pinterestimpossiblelogonobackgroundIt’s National Hot Dog Month and what better way to celebrate than by making (and eating) hot dogs! I scoured the Pinterest boards trying to find the tastiest looking hot dog recipes out there. I’ve always been a ketchup-onions-relish kind of girl myself, but I’m pretty open-minded and it was fun seeing just how many dozens of recipes for hot dogs exist.

I actually picked two that looked interesting and delicious, but only ended up making one. Hey, it was the Fourth of July and I was drinking fun ‘lady’ beers (Mike’s Hard Lemonade) and watching RoboCop 3 (yes, seriously, I sat all the way through it and I’m still not entirely sure how I feel about that) and it was hot and cooking sounded less than fun, so I only made one recipe and that’s that.

Stuffed Hot Dogs were what I went with. They included fun toppings like crushed Doritos, cheese, ketchup, onions, and Worchestshire sauce, but instead of being placed on top of the dog, the dog was split open and had everything stuffed inside. They were not too difficult to make, though I was a little concerned while splitting the hot dogs open as I wanted to make room for all the filling but didn’t want to split the dog so far it would fall apart.

stuffedhotdogs

In the grand tradition of Being Me, I did change up the recipe somewhat from the listed instructions. I got Doritos instead of potato chips and sandwich rolls instead of hot dog buns. Nothing too big, but I think the Doritos added an extra flavor kick to the filling mix. The sandwich rolls were tasty but too big, so I’m thinking in the future I need to pay closer attention to how things match up size-wise.

The first hot dog I ate without any additional condiments. I figured with all the stuff squashed inside of the meat it wouldn’t need anymore flavor. While it was tasty, it was also a little dry, so for my second hot dot I added a generous dollop of honey mustard.

I love honey mustard. It’s the best condiment ever invented. I could eat it (and have eaten it) on almost anything. (Bit of friendly advice though, don’t try honey mustard on chocolate cake. It will not work out.)

Stuffed Hot Dogs are a fun twist on a classic food and this recipe was nice and easy to make. I’d definitely call this Pinterest:Impossible a WIN, even if I had to cut off the end of the sandwich rolls to make the hot dogs fit.

- Mia V.

 

*Be sure to check out all the great recipes we have on our Fox 28 Foodies Unite! and Pinterest:Impossible boards!

(SOURCE – stuffed hot dogs)

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: Savory ‘Herb d’Vour’ Pasta Salad

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Sometimes simple is best. Sometimes ingredients that don’t call for a lot of work, are just what the weary cook needs. And sometimes a great, wholesome meal can include foods that are somewhat processed. I am still a huge advocate of not buying processed food, and if I do, I want to make sure it has the fewest ingredients possible. But from time to time, I need the added assistance of something already made.

That is definitely the case with this salad. I had a couple of Trader Joe’s items I thought would mix well with fresh veggies and pasta, and in about the time it took to cook the pasta, I had a wonderful pasta salad with flavors that delighted my palate.

Ingredients Collage
The two ingredients I totally recommend not changing for this salad are the Trader Joe’s Tuscan Italian Dressing with Balsamic Vinegar and the Savory-Flavored Organic Baked Tofu (pictured above).

However, use the rest of the recipe below as a guide and adjust where your inner chef takes you.

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Savory ‘Herb d’Vour’ Pasta Salad

INGREDIENTS:
• 10-12 ounces whole wheat spiral pasta
• 2 cups cherry tomatoes, halved
• 1 medium zucchini, chopped (about 2 cups)
• 1 medium green bell pepper, chopped
• 4 green onions, diced (about ⅓ to ½ cup)
• 7 ounces Trader Joe’s organic, savory-seasoned and baked tofu, cut into small cubes
• ¼ cup fresh basil, finely diced
• 1-2 tablespoons of fresh parsley, finely diced
• 1-2 tablespoons fresh oregano, finely diced
• ⅓ cup to ½ cup Trader Joe’s Tuscan Italian Dressing with Balsamic Vinegar, or another Italian dressing of your choice
• Salt and pepper, to taste, optional*
• Salad greens to plate, optional

*The savory-flavored tofu along with the dressing was sufficient seasoning for me, so I did not add salt or pepper to mine.

DIRECTIONS:
Cook pasta according to package instructions. While pasta is cooking, combine the cherry tomatoes, zucchini, green bell pepper, green onions, baked tofu, basil, parsley, and oregano in a large bowl. Toss together. Add cooked pasta and dressing and toss to combine. Taste and adjust amount of dressing and add salt and/or pepper if needed. Refrigerate for at least an hour before serving to allow seasonings to get more defined. Serve on a plate of greens, if using.

My Nutritarian Diary: Vegan Sun-Dried Tomato “Alfredo”

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This Vegan Sun-Dried Tomato “Alfredo” is a wonderful recipe for a few reasons. First, it’s absolutely delicious. The sun-dried tomato flavoring gives this sauce one of the best flavors I’ve tasted since going mostly plant-based in my eating.

Second, it’s so easy to make! I mean the only thing you have to “cook” is the pasta. Really, that’s it. Isn’t that great?

Third, this “alfredo” is better for you than its fat-laden (and yes, I’ll add delicious!) cousins. Using lite silken tofu and cashews helps provide the creamy texture that wonderfully coats the pasta. Cashews are a great alternative to using heavy dairy creams in recipes, and the tofu makes the sauce go further.

Add the sun-dried tomatoes, and you have a dish that packs a nutritional punch of fiber, protein, calcium, antioxidants, and more! And the artichoke hearts are worth a mention, too. They are full of health benefits including aiding digestion, lowering cholesterol, and possessing a high amount of the antioxidant vitamin C.

So, what are you waiting for? Why don’t you give it a try and let me know what you think!

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Vegan Sun-Dried Tomato “Alfredo”
(Adapted from Tosca Reno’s “Penne with No-Cook Sun-Dried Tomato Tofu Cream, Artichoke Hearts and Basil” recipe in The Eat-Clean Diet Vegetarian Cookbook.)

INGREDIENTS:
• 12-16 ounces of pasta of your choice (I used 12-ounces of tri-colored penne pasta)
• 1 (12.3 ounce) package firm lite silken tofu, drained, at room temperature
• ½ cup raw unsalted cashews
• ½ cup hot water
• 1 cup rehydrated sun-dried tomatoes (not in oil), drained
• 1 clove garlic, chopped
• 2 tablespoons chopped basil
• 1 tablespoon nutritional yeast (or more, to taste)
• 1 (12 ounce) package frozen artichoke hearts, thawed
• ¼ teaspoon each sea salt and freshly ground black pepper

DIRECTIONS:
“Bring a large pot of water to boil over high heat and cook the pasta according to package directions until ‘al dente’. Drain, reserving ¼ cup of the cooking liquid. Do not rinse the pasta. Transfer the pasta to a large bowl.

In a blender (or food processor), blend the tofu, cashews and hot water until very smooth. Add the sun-dried tomatoes, garlic, basil, [nutritional yeast], salt and pepper, and blend until combined, but you can still see little chunks of tomatoes. Pour over the pasta, add the artichoke hearts, and toss to combine. If the sauce is too thick, add the reserved pasta cooking liquid a bit at a time until you reach the desired consistency” (Tosca Reno).

MY NOTES:
The original recipe called for one tablespoon of chopped marjoram, which I didn’t have on hand. Also, I added nutritional yeast to my version for more of a “cheesy” flavor. And Tosca’s name for this recipe was just entirely too long for my blog post title, so that is why I’ve renamed it.

Pinterest:Impossible – Chicken Gyros and Thai Chicken Soup

pinterestimpossiblelogonobackgroundI went a little crazy with the chicken last weekend. I can see that now. But it all turned out so good, you won’t see me complaining.

I picked two slow cooker recipes to try off Pinterest this time aroundChicken Gyros with Tzatziki and Thai Chicken Soup. I love gyros and I love Thai food so they seemed like no brainers. PLUS they were slightly more complicated than most slow cooker recipes I make. It seemed like it might be time to push myself a bit

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First up were the Chicken Gyros. The chicken part was actually pretty simple. I just mixed the meat with onions and herbs (dill and oregano) and a bunch of lemon juice. The recipe called for “the juice of two large lemons” but I had the little lemon-shaped squeeze bottle of juice so I had to guess on how much was equal to “two large lemons.” The chicken was edible so I must have guessed right.

There were very few alterations I made to the recipe this time around. I skipped lemon wedges, lettuce, and tomatoes ‘for serving,’ and I used regular salt instead of sea salt. But otherwise I followed the instructions exactly (well okay, there was that lemon juice thing, but whatever).

About a half an hour before the chicken was done cooking (and boy did that smell good in the slow cooker for three hours) I made the Tzatziki, which is basically the yogurt sauce stuff that goes in the gyro with the meat. The recipe included Greek yogurt and sour cream so I had a feeling it would be amazing.

The Tzatziki was the complicated bit of this recipe.  I combined yogurt and sour cream and garlic and olive oil and mixed them up. Then I had to include grated cucumber. I have never used grated cucumber before and actually watched a few YouTube videos to make sure I was doing it right. I’m glad they mentioned scooping out the seeds beforehand to keep the Tzatziki from being too runny.

The gyros came out almost a total WIN. The chicken was a little dry and I’m not sure if that was because I cooked it too long or my slow cooker just cooks too hot. I’m still learning how to use it properly so it was probably user error in this case. The next time I try this recipe I’ll do it on Low and check more often to catch it at the perfect stage of done-ness.

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My second recipe was Thai Chicken Soup. It included red curry, peanut butter, coconut milk, and fish sauce. Basically a bit of every good Thai recipe EVER. I was also very particular about following the instructions on this one. I included everything in the ingredient list except cilantro (because I don’t need to garnish my soup) and cooked brown rice, because later it says to serve with white rice instead and I found that all kind of confusing. Also, I love long grain white rice so I went with it instead.

Getting everything into the pot for the soup was pretty easy. About halfway through cooking, however, I noticed that it looked like the coconut milk was separating from the rest of the broth and clumping up. In fact it looked a bit like I had dumped cottage cheese in the soup. I mixed it up thoroughly but it never completely smoothed out. I went online to see if broth separation was common with this kind of soup but wasn’t able to find anything explaining it.

Obviously I was a bit concerned with how the soup would turn out. But luckily, though it looked kind of strange, it tasted wonderful. The peanut butter was obvious in the aroma wafting off the slow cooker, but the taste in the soup itself was quite light. Overall it was a little bit sweet, a tiny bit spicy, and a tad nutty. I thoroughly enjoyed it (especially with rice), which is a good thing as the recipe made about enough for at least six people.

- Mia V.

*Be sure to check out all of the great recipes we’ve got on our Fox28 Foodies Unite and Pinterest:Impossible boards!

SOURCE – chicken gyros
SOURCE – thai chicken soup

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).

Pinterest:Impossible – Slow Cooker Tikka Masala

tikkamarsalaI love my Crockpot.

It just makes things so very easy sometimes.

I throw some ingredients in the bowl, turn the pot on, and go off to do other stuff for a few hours while it simmers and cooks and makes a tasty dinner for me.

Lovely, lovely invention.

So this weekeend I tried a new Crockpot recipeChicken Tikka Masala. Confession, I have only had real Indian food once in my life, which is sad because once I tasted it I realized just how much I had been missing out. The first time I had Chicken Tikka Masala with warm naan bread and fragrant rice I was a fan for life.

Because of this I’m sure you can imagine how excited I was to find a Slow Cooker Tikka Masala recipe to try at home. It included quite a few more ingredients than I was used to cooking with – and at least one that I was totally unfamiliar with – but I was determined to try it anyway.

How bad could it turn out, after all?

I did make a few alterations to the recipes (of course). I didn’t include paprika because I forgot to see if I had any at home already and didn’t pick any up at the store. I didn’t top with cilantro because I’m not super fond of cilantro, and I skipped the cayenne pepper because I’m not used to making spicy foods and wasn’t sure I’d make it too spicy for me to eat.

It also had slightly less Greek yogurt than it was supposed to, but that was only because I’m bad at math.

Even with the intentional (and not so intentional) changes to the recipe I think my Tikka Masala turned out pretty dang tasty. It was a bit sweeter than I expected, but still had a nice spicy undertone. And it smelled AMAZING. All the cinnamon and cumin and Garam Masala (which is a blend of cinnamon and cumin among other things) combined to make an aromatic masterpiece.

My kitchen STILL smells of Indian food a day later and I’m totally okay with that.

I did find myself with a bunch of the sauce part left over, so when I try this recipe again I’ll add more chicken (or perhaps chicken in small pieces instead of large chunks). I will also be looking into either making or buying naan bread.

Tikka Masala with rice is delicious. Tikka Masala with warm naan bread is amazing.

- Mia V.

*Be sure to check out all of the great recipes we’ve got on our Fox28 Foodies Unite and Pinterest:Impossible boards!

 

(SOURCE – recipe)

My Nutritarian Diary: Lebenese Spinach Triangles

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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.

Pinterest:Impossible – Breakfast Bites

Today was Birthday Breakfast in the local sales department here at Fox 28. Within a two week span four team members were celebrating birthdays and to we celebrated with dozens of donuts, fresh baked cinnamon bread, orange cranberry scones, and (the only savory dish in a pile of carb and sugar loaded goodness) Breakfast Bites.

I brought the Breakfast Bites. Hence this whole blog post.

Yesterday when I was trying to figure out what to bring, and it was sounding like the majority of people were bringing sweet treats, I floated on to Pinterest to find some ideas. These tasty egg/muffin/mini frittata things popped up immediately.

Now I have made mini frittatas before so choosing this recipe wasn’t exactly a giant risk for me. BUT I have had issues in the past with getting my mini frittats to not only retain shape when removed from the muffin pans, but also not stick with egg-y zeal to the muffin pans. Because this recipe called for starting off with hash browns instead of eggs, I thought it might work out better than normal.

In the grand tradition of me making alterations to existing recipes, I changed a few things up in this one. After a particularly painful and gruesome experience with my cheese grater (this is a food blog so I will not go further into detail) I didn’t want to make hashbrowns from scratch. I bought frozen instead and thawed them out before using. I also added in ham, cause my fellows and I like breakfast meat and ham is dang tasty in eggs.

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I also made a few unintended alterations to the recipe later on. It called for cumin, nutmeg, salt and pepper to be added in a several points. I completely forgot any of those things were in the recipe, got into my cooking with the mindset that I pretty much had it all figured out, and didn’t realize I’d missed anything until the Breakfast Bites were done.

Oh well. They were delicious even without the extra spice and pizazz.

They were also really easy to make. I lined the bottom of the muffin openings with hashbrowns, poured the egg/veggie/cheese/ham mixture on top, baked the requisite time, and ta-da! Excellent looking little Breakfast Bites! They popped out of the muffin pan without sticking at all and retained their great muffin shapes.

The Bites were a big hit at the Birthday Breakfast and I already have plans to make them again in the (very) near future. As I’ll be cooking them for brunch at home, mimosas will probably be served alongside them. Because MIMOSAS.

- Mia V.

*Be sure to check out all the other great recipes we’ve got on Pinterest in our Fox Foodies Unite board!

(Source – recipe)

My Nutritarian Diary: Tuscan White Bean Dip

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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.