20--- Buffalo Breakfast Tacos

If you like your mornings spicy, these are just the ticket for you!

Buffalo Breakfast Tacos
Serves 3

5 eggs
3 Tbsp milk
1 tsp olive oil
1/2 yellow onion, chopped coarsely
3 Tbsp hot wing sauce + additional for garnish (extra heat!)
Salt and fresh ground black pepper
6 corn tortillas

SAUCE
3 oz crumbled gorgonzola or blue cheese
1 Tbsp sour cream
2 Tbsp chopped carrots
2 Tbsp chopped celery
Dash salt

In a small food processor, combine all sauce ingredients and blend until smooth. Set aside until serving.

For tacos, whisk together eggs, milk and hot sauce.  Heat olive oil over medium heat in a nonstick skillet.  Add onion and saute until softened,  ~ 3 minutes.  Stir in egg and milk mixture and scramble until cook to desired consistency.  

Spoon ~ 1/3 cup egg mixture into a corn tortilla and top with 1 Tbsp sauce.  Garnish with additional hot sauce, if desired.

80(ish)--- Baked Butternut Mac & Satay

I recently found a recipe in Bon Appetit for macaroni and cheese.  The cool thing about this recipe was that you added the pasta UNCOOKED with a little extra water in the sauce and it cooked as it baked, and as a result ended up extra creamy.

I tried it Thai-style.  It works!

And as in Thai cuisine, the meat in this dish acts more as a garnish.  The vegetables are the main act.

Baked Butternut Mac and Satay
Serves 8

SAUCE
3/4 cup creamy peanut butter
1 can light coconut milk
2 1/2 Tbsp sweet chili sauce
1/2 tsp salt
1/2 tsp garlic powder
1 tsp ground ginger
1/2 tsp crushed red pepper flakes (optional)
3 cups water
1 small butternut squash, peeled, seeded and cubed

PASTA
1 tsp sesame oil
1/2 red bell pepper, seeded and sliced into thin strips
2/3 cup carrots, sliced
1 cup shredded red cabbage
1 cup shredded kale
2 cloves garlic, pressed and finely minced
3-4 green onions, chopped
1 cup fresh cilantro leaves
1 serrano pepper, seeded and chopped
1 lb whole grain pasta of your choice
12 oz boneless skinless chicken breast, cooked, shredded or cut into bite-size pieces
2 tsp sesame seeds

Bring a large pot of water to boil under a steamer basket.  Add squash to steamer and cook covered until very soft, ~ 10 minutes.  Remove from steamer and set aside.

Combine all sauce ingredients in a large bowl, including butternut squash, and use an immersion blender to mix well. Place covered in refrigerator for ~1 hour.

Preheat oven to 400 degrees.  Heat sesame oil in a large skillet over medium-high heat.  Add garlic, peppers, carrots, cabbage and kale and saute until slightly soft, ~ 5 minutes. 

Spray a 9 x 12" casserole dish lightly with olive oil spray.  In a large bowl, mix together sauteed vegetables, pasta, chicken, cilantro, green onions, and sauce.  Transfer mixture to casserole dish, making sure that all ingredients are submerged below liquid.  Cover dish with aluminum foil. Transfer to the oven on the middle rack to bake for ~40 minutes.  Remove foil and sprinkle with sesame seeds.  Return to oven and bake for additional 10-15 minutes, until pasta is soft. 

Remove from oven and allow to set for 5 minutes prior to serving.

Nutrition Info per 1 serving: 360 calories, 19 g fat (8 g monounsaturated, 6 g polyunsaturated), 14 g protein, 30 g carbohydrates, 7 g fiber

80--- Banana Nut Oatmeal Smoothie (Dairy-Free)

When I first heard about putting oats into a smoothie I thought it was gross.  Drinking oatmeal?  

Now I think it is genius.

When I try to persuade clients to eat oatmeal for helping to decrease their cholesterol levels (yes it does work), the most common response I get is "I don't have time in the morning".  

Now you can have your oats in no time at all.  


Banana Nut Oatmeal Smoothie
Serves 1

3/4 cup almond milk 
1 frozen banana, cut into slices
1/2 cup rolled oats
2 Tbsp walnuts
2 tsp honey

Mix all ingredients together in a small blender until a smooth puree is formed.  Add more or less almond milk to get desired consistency.

Enjoy!

Nutrition Info per 1 smoothie: 513 calories, 17 g protein (WITHOUT protein powder- yay!), 17 g fat (keep you full until lunch), 69 g carbohydrates, 9 g fiber

Things That I Know

Thank you everyone for your Facebook feedback on the newest addition to my blog: Things I Know.  I will post weekly links to other bloggers' recipes that I love, and other THINGS THAT I KNOW.

Today I know....

1. I am yearning for an 80 degree day.



Judging by this forecast I have a while to wait.

2.  I am newly obsessed with these.  I think that I would wear them every day this summer.  Every day that I have to put on real clothes that is.  As I type this I notice that it has started snowing.  Good grief.

3. I have a thing for avocados lately. Not that that's a new thing.  Fun fact: I had never eaten an avocado until I met my SoCal-grown hubby 10 years ago. That's 21 years of my life wasted. 

4. Based on this avocado obsession I make this for lunch a lot. Simple goodness.

5.  I spend a good portion of each day planning what my baby girl's first foods will be and in what order.  Dietitian brain on overdrive.  I think I am starting with butternut squash in a couple of weeks.  EXCITING!  I am hoping her first word is YUM.

6.  I have no idea why this is so darn funny but it cracks me up.

7.  Fashion world: if you really want to impress me, please create a nursing top that is as cute as this, but functions like this.  Best of luck.

8.  I am having this for dinner.  Skillet-style.  I will let you know how it turns out.

9.  I wish I was also having this.  I am only human.

10.  And that reminds me......these look like a healthful, wonderful thing.

80--- Kale and Caper Pesto

Some things are just meant to be.

This is one of them.

All the nutrition of kale with the zing of capers and healthful fats of olive oil and pine nuts.

Kale and Caper Pesto
Serves 12

5 cups kale leaves, stems discarded, leaves chopped
2 cloves garlic, chopped
3 Tbsp capers, drained
Zest from one lemon
3 Tbsp olive oil
2 Tbsp grated Parmesan cheese
3 Tbsp pine nuts

Place all ingredients into a large food processor and mix until a smooth puree is formed.  Add a few drops of water as needed to form desired consistency.

Toss with pasta or serve on fish or chicken.  Will keep covered in refrigerator for 3-4 days.

Nutrition Info per 1 1/2 Tbsp: 66 calories, 5 g fat (3 g monounsaturated, 1 g polyunsaturated), 1.5 g protein, 3 g carbohydrates, 1 g fiber

80--- Five Alarm Five Bean Chili with Yams

Wait wait wait!  You can actually control the amount of alarms in this chili.  

But my love likes things spicy (duh, he likes me!) so I gave mine all five alarms.

And then I consumed at least 60 oz of water during dinner.

At least I'm hydrated.

Five Alarm Five Bean Chili with Yams
Serves 7

2 cloves garlic, finely minced
1 yellow onion, coarsely chopped
2 yams, cubed
1 jalapeno, seeded and finely diced
2 cans diced tomatoes with juice
1 can low sodium chili beans (with juice/seasoning)
1 can butter beans, drained and rinsed
1 can garbanzo beans, drained and rinsed
1 can black beans, drained and rinsed
1 can kidney beans, YEP drained and rinsed
1/2 cup diced hot fire roasted green chiles (canned)
3 cups tomato broth (made from tomato bouillon- in your Mexican aisle!)
2 tsp ground cumin
1/2 Tbsp chili powder
1/2 Tbsp chipotle chili powder
1/4 tsp liquid smoke
1/3 tsp cayenne (this is where you control your alarms- 1/3 tsp is pretty darn spicy)
2 Tbsp cornstarch

Mix all ingredients except for cornstarch in your slow cooker.  Cook on high for 4 hours OR on low for 7-8 hours.

In final hour of cooking, remove 1 cup of liquid from chili and whisk cornstarch into it.  Pour liquid back into chili and mix well.

Nutrition Info per ~1 1/2 cups: 295 calories, 1.5 g fat, 13 g protein, 49 g carbohydrates, 13 g fiber

20(ish)--- Chocolate-Covered Banana Bread

You know those chocolate-covered-nut-rolled frozen bananas that you get at Disneyland? I'm a fan.

This bread is sort of like that.

Without the lines and velour sweatsuits.

Chocolate-Covered Banana Bread
Makes one loaf

1 cup whole wheat flour
1 cup cake flour
1/2 cup good quality unsweetened cocoa powder
1 1/2 tsp baking powder
1/3 cup white sugar
1/3 cup light brown sugar
1 egg
1 tsp pure vanilla extract
2 cups mashed bananas
1/4 cup milk (I used unsweetened vanilla almond milk)
5 oz dark chocolate, melted
1/4 cup mini chocolate chips
1/4 cup chopped hazelnuts

Preheat oven to 350 degrees.  Spray a 9x5" loaf pan with baking spray.

In a medium mixing bowl, whisk together flours, cocoa powder, and baking powder.

In a larger mixing bowl, use a mixer to combine sugars, egg, vanilla, milk, and mashed bananas.  Mix in dry ingredients by hand, just until combined.  Fold in melted chocolate until evenly mixed.

Pour batter into the prepared loaf pan, then sprinkle mini chocolate chips and chopped hazelnuts onto batter, using the back of a spoon to lightly press them in.

Bake for 50-60 minutes, or until a toothpick inserted into the center comes out clean.  Remove from oven and allow to cool completely before removing from pan and slicing.

If you really love your Valentine...........

............you won't give them candy for Valentine's Day.  You will make them something that is good for their heart!

Spread the love.

FIBER 

can help reduce cholesterol

Southwestern Quinoa Tabbouleh

Omega-3 Fatty Acids

help reduce inflammation and cholesterol

Tuna Tartare

Monounsaturated Fats

help lower cholesterol when consumed in place of saturated fats

Almond Hummus

Ethanol

in moderation, can actually improve heart health

Mulled Red Wine for Two

80(ish)--- Hot Matcha Lemonade

When I was pregnant I was obsessed with lemonade.

OBSESSED.

But even better was the Matcha Lemonade from the Daily Coffee Bar.  It's good for baby, right?

I loved it so much I made my hubby go get me some while I was in labor.

OBSESSED.

I still love it.  But there is still snow on the ground so it seems like a hot version is in order.

What a perfect sipper if you are feeling under the weather!  Matcha is green tea powder and contains more antioxidants than blueberries!

If you buy it in bulk don't be afraid of the price! It is approximately $70/pound.  HOWEVER.  It is very light weight.  I paid $0.49 yesterday for three tablespoons.

I think we should sip on this daily to PREVENT getting sick.

Hot Matcha Lemonade
Serves 2

20 oz boiling water
1/4 cup fresh lemon juice (~ 2 lemons worth)
1-2 Tbsp honey, to taste
1 tsp lemon zest
1 1/2 tsp matcha powder

Squeeze lemon juice into a bowl.  Add zest, then vigorously whisk in matcha powder.  Pour in boiling water, then stir in honey.  Mix well and serve!

Nutrition Info per 10 oz glass: 60 calories

80--- Eggs in Purgatory's Garden

A little more greenery added to the classic dish of baked eggs in tomato sauce.

Eggs in Purgatory's Garden
Serves 5

Olive oil spray
1 small onion, finely chopped
2 Tbsp diced green chiles (yes, I've used them in everything lately)
4 cups chopped baby spinach and kale leaves (yep- in everything)
4 oz low sodium tomato paste
14 oz can diced tomatoes, drained
14 oz can white beans, drained and rinsed
1 Tbsp hot sauce (I love Valentina's)
5 large eggs
Salt and fresh ground black pepper
2 oz crumbled feta cheese (optional)

Preheat oven to 325 degrees.  Heat olive oil in a cast iron skillet over medium heat.  Add onion and saute until fragrant, then add in green chiles and spinach/kale leaves.  Saute until leaves are wilted, ~3 minutes.  Add tomato paste and diced tomatoes and mix well.  Stir in beans and hot sauce and cook until bubbly, ~ 5 minutes.  

Make five wells in the sauce mixture, then crack an egg in each well.  Sprinkle with salt and pepper then gently transfer skillet to heated oven.  

Bake for 15-20 minutes, or until yolks are set to your liking.  Remove from oven, sprinkle with feta cheese if desired, then scoop each egg with a generous helping of sauce and vegetables into a bowl and serve with whole grain toast points.

Nutrition Info per 1 serving: 230 calories, 7 g fat, 13 g protein,  24 g carbohydrates, 6.5 g fiber

80--- Roasted Kale Salad with Lemon Shallot Dressing

One of my goals this winter is to make kale enjoyable.

Not hiding-it-in-everything enjoyable.  But I want it to be a vegetable that crave.  Why? Because it is soooo good for you! It's like the poster-child for SUPERFOODS.  

I know from experience that when I am learning to like a vegetable, I'd better start by roasting it.

Roasted Kale Salad
Serves 2 generous portions

1 bunch kale leaves, leaves chopped into 2-3" pieces, stems discarded
Olive oil spray
Salt-free vegetable seasoning
1 cup red seedless grapes, halved
1 oz crumbled feta cheese
2 tsp pine nuts (toasted if you wish)

DRESSING
1 Tbsp fresh lemon juice
1/2 tsp lemon zest
1 tsp olive oil
1 large shallot, finely minced
1/4 tsp dry mustard
Salt and ground black pepper

Preheat oven to 375 degrees.  Lay kale leaves on a baking sheet prepared with olive oil spray. Spray leaves with additional olive oil spray, then sprinkle with vegetable seasoning.  Bake for 15-20 minutes, flipping leaves (removing cooked ones) every 5 minutes. *Watch closely so that the leaves do not burn.  Remove from oven. 

Divide leaves between two plates and sprinkle each with 1/2 cup grape halves, 1 tsp pine nuts and 1/2 oz crumbled feta cheese.

For dressing: combine all ingredients in a jar with a lid and shake to mix.  Drizzle dressing into each salad, dividing minced shallot evenly.

Nutrition Info per 1 salad: 188 calories, 8 g fat (3 g monounsaturated, 2 g polyunsaturated), 8 g protein, 22 g carbohydrates, 4 g fiber

STEP SIX: Get Moving

This is STEP SIX in my six-part series on steps to a healthier you!

You knew this was coming.

You cannot be healthy without exercise.

Just won't happen.

And when I say exercise I mean exercise.

Not walking to a co-worker's desk 5 times a day.

Unless your co-worker's desk is 1/2 mile away from yours.


1. Make a plan: think about what you LIKE to do and find out where you could do it.  If you hate the exercise that you are doing, chances are you will not stick with it! Your chosen exercise(s) should be cardiovascular in nature (gets your heart beating) but should contain some resistance training as well (even if it's only your own body weight).  If you need help with a plan, find a personal trainer (a certified one) to get you started. Check out the American College of Sports Medicine's Profinder.

2. Find the time: schedule it into your day.  Like a work meeting.  I am calling myself out:  When someone asks me to attend a meeting, etc. during my designated "workout time" I say that I am busy.  I do not say what I am doing.  But I'm booked.  Because I know that if I miss that window, I'm not going to get it done.  You DO have the time.  I promise.

3. How much? Studies have shown health benefits can be achieved from 150 minutes/week.  Assistance with weight loss (if that is your goal) can happen with 250-300 minutes/week.  As always, check with your health care provider before beginning a program if you have not been active in the recent past.  And start slowly to prevent injury.  

80--- Butter Bean & Mushroom Fajitas with Roasted Avocado and Green Chile Cilantro Cream Sauce

Yep. It's a mouthful. A lovely, filling, vegetarian mouthful.

Butter Bean and Mushroom Fajitas with Roasted Avocado and Green Chile Cilantro Cream Sauce
Serves 5-6

FAJITA SEASONING
1 tsp cornstarch
1 tsp chili powder
1/2 tsp vegetable bouillon powder
1/2 tsp dried minced onion
1/4 tsp paprika
1/4 tsp garlic powder
1/4 tsp ground cumin
1/4 tsp raw sugar
Dash cayenne pepper
Dash ground cinnamon
Dash black pepper

FAJITAS
1 tsp olive oil
1 small red onion, sliced
10 oz button mushrooms, cleaned, stemmed and sliced (~2 1/2 cups sliced)
1 can butter beans, drained and rinsed
1/2 cup water, divided
2 medium avocados (firm but ripe)
Olive oil spray
Salt & fresh ground black pepper
(10-12) 8" corn tortillas (I love La Tortilla Factory's White Corn & Wheat tortillas)

SAUCE
2/3 cup crema agria (Mexican sour cream)
1 cup fresh cilantro leaves
1 tsp lime juice
1/4 tsp celery salt
2 Tbsp diced green chiles (you may use canned- I used extra hot frozen)

For seasoning: combine all ingredients in a mortar bowl and use a pestle to grind together. Set aside.

For avocado: Preheat oven to 400 degrees.  Peel and slice avocado into 1/2" strips.  Place avocado strips into a baking dish prepared with olive oil spray.  Spray with additional olive oil, then sprinkle with salt and pepper.  Bake for ~15 minutes, or until outsides brown lightly.  Remove from oven and set aside.

For fajitas: Heat olive oil in a large saute pan over medium high heat.  Add onions and saute until fragrant, ~2 minutes.  Add mushrooms and 1/4 cup water.  Saute until mushrooms soften slightly, ~ 3 minutes.  Add fajita seasoning and remaining 1/4 cup water.  Reduce heat to medium and cook, stirring occasionally, for 4-5 additional minutes.  Stir in butter beans and remove from heat.

For cream sauce: Mix all ingredients in a small food processor until a smooth puree is formed.

To serve: Spoon 1/3 cup mixture onto a tortilla, garnish with two slices of roasted avocado and drizzle with sauce.

Nutrition Info per 2 fajitas: 313 calories, 16 g fat (8 g monounsaturated, 3.5 g polyunsaturated), 10 g protein, 33 g carbohydrates, 9 g fiber