Tag Archives: #vegetarian

Whole Wheat Broccoli Cheese Hand Pies

Broccoli cheese calzone is a regular on the dinner menu in my house because it’s easy to make, takes just three ingredients, and everyone likes it. Check, check and check! In fact, I make the large calzone so often that I thought it was high time to shake it up. The result: Whole Wheat Broccoli Cheese Hand Pies. More fun, and even better for you. And perfect for a Meatless Monday meal!

Whole Wheat Broccoli Cheese Hand Pies are fun to eat, and good for you, too!

The recipe is really not a recipe at all.

All you need is 10 cups chopped, cooked 1-inch broccoli florets, 1 pound of whole wheat pizza dough, 16 ounces of sharp cheddar cheese (you can use pre-shredded cheese, block cheese cut into thin slices, or a mixture), and 3 teaspoons olive oil, which is optional.

That’s it!

Heat the oven to 400˚F. Line a large baking sheet with parchment paper.

On a lightly floured surface, roll the dough out to 1/4-inch thickness. Cut into 8, 7-inch circles.  I use an inverted bowl to do this. You may need to gather up the dough and roll it out again to make eight circles.

Place half the cheese on the rounds to within a half inch of the edge of the dough. The cheese forms a barrier between the dough and the broccoli to keep the hand pie from getting soggy.

Don’t worry about the cheese. Use whatever type you have on hand.

Top with the remaining cheese.

Fold the dough in half over the broccoli and cheese filling, and seal the edges with the tines of a fork. They’re messy, so no need to be super neat about the filling!

Gently place the hand pies on to the baking sheet. Brush with olive oil for a more golden glow, if desired.

Whole Wheat Broccoli Cheese Hand Pies are cute, a bit messy, and delicious!

Cook for 15 to 20 minutes or until golden brown.

Whole Wheat Broccoli Cheese Hand Pies are a portable feast. Pair leftovers with fruit for lunch.

Raspberry Fudge Cake

Warning: Rave ahead. As in I can’t stop raving about this rich, flourless chocolate and black bean cake topped with fresh raspberries.  Trust me, you’ll be pleasantly surprised by the combination of flavors!  Although it contains added sugar, Raspberry Fudge Cake is better for you than typical desserts.  This recipe is a riff on the Black Bean Brownie Bites in my latest book Expect the Best, Your Guide to Healthy Eating Before, During, and After Pregnancy.

Produce Power 

Fruits and vegetables help to make indulgences healthier. In this case, the raspberries and black beans work together to bump the fiber content to 8 grams (about 25% of the Daily Value) and the protein to 7 grams per serving.

Here’s why I use fruit, and vegetables, including beans, in baked goods and snacks.

Beans are brimming with nutrients including protein, fiber, potassium, and phytonutrients, compounds that protect your body. When pureed and used in baked goods, beans are useful as fat replacers, and they enhance the fudge-like texture. Check out the many amazing ways food blogger Catherine Katz at Cuisinicity works magic with lentils in sweet, and savory, dishes.

I cannot get enough raspberries! They’re delicious, beautiful, and powerful little orbs that supply vitamin C, fiber, phytonutrients, and so much more. And raspberries provide natural sweetness so you can use less added sugar when cooking.

An All-Around Great Cake

I told you I was going to brag.

Raspberry Fudge Cake takes about 40 minutes from start to finish. While it looks special enough for a celebration, it’s so easy to make that you can have it any time.

We are mad for this cake in our house. I hope you like it as much as we do!

Raspberry Fudge Cake

Makes 8 servings.

1 15-ounce can black beans, rinsed and drained

3 tablespoons + 1 teaspoon canola oil

2 large eggs

2/3 cup sugar

1/2 cup unsweetened cocoa powder

1 teaspoon pure vanilla extract

1/2 teaspoon baking powder

1/2 teaspoon salt

1/2 cup + 1/3 cup dark chocolate chips

1 1/2 cups fresh raspberries, washed and dried

Preheat oven to 350˚F.  Grease an 8-inch square baking pan.

Place the beans and 3 tablespoons of oil in a food processor. Process on high until smooth, about 2 to 3 minutes.  Add the eggs, sugar, cocoa powder, and vanilla extract and blend well.  Add the baking powder and salt and blend for 10 seconds more. Stir in 1/2 cup of the chocolate chips.

Pour the batter into prepared pan and spread evenly. Bake for 20 to 22 minutes or until a toothpick inserted in the middle comes out clean.  Allow the cake to cool for 30 minutes.

Top the cake with the raspberries.  Combine the remaining teaspoon of canola oil and the remaining 1/3 cup chocolate chips in a microwave-safe bowl.  Microwave until chips are melted, about 20 to 30 seconds, stopping to stir once.  Immediately drizzle the chocolate mixture on top of the raspberries. Allow the chocolate to harden for at least 10 minutes before serving.

Per serving: 
316 calories; 14 grams fat (5 grams saturated fat); 54 milligrams cholesterol; 271 milligrams sodium; 45 grams carbohydrate; 8 grams fiber; 7 grams protein

 

Luck of the Irish Green Smoothie

You don’t have to be Irish to celebrate St. Patrick’s Day. You don’t even need to wear green – you can drink it instead! Sip this no-added-sugar version of a fast-food shamrock shake and count yourself lucky for all the good nutrition and great taste it supplies.

This delicious smoothie supplies one and a half servings of fruits and vegetables, nine grams of fiber, nearly as much calcium as a glass of milk, heart-healthy fat, and much more. You won’t find all that in a pre-fab artificially colored shake from you-know-where!

The recipe calls for matcha, which is finely-ground green tea leaves. Matcha has phytonutrients, plant compounds that protect cells against damage. It also contains caffeine.

When you use McCormick Gourmet Organic Matcha Green Tea with Ginger Seasonings*, the caffeine content is about approximately four milligrams, about the same as a 12-ounce cup of decaffeinated coffee.

If you use regular matcha, the smoothie has about 50 milligrams of caffeine. For the sake of comparison, 16-ounces of Starbucks brewed coffee has 330 milligrams.

It’s possible to leave matcha out of the smoothie without changing its great taste.  You can also make it vegan by using unsweetened fortified soy beverage instead of dairy.

Enjoy!

Luck of the Irish Green Smoothie

Makes 1 serving.

1/2 cup chopped kale (or spinach)

1/2 medium frozen ripe banana, sliced

1/2 pitted ripe avocado, sliced

1/2 cup 1% low-fat milk*

1/2 teaspoon McCormick Gourmet Organic Matcha Green Tea with Ginger Seasoning, or regular matcha

Place all the ingredients in a blender or food processor.  Blend on high speed for 1 to 2 minutes or tunnel smooth. Pour into a glass and drink immediately.

* Swap 1/2 cup unsweetened soy beverage to make it vegan.

Per serving (using kale and 1% low-fat milk):
281 calories; 16 grams fat (3 grams saturated fat); 6 milligrams cholesterol; 76 milligrams sodium; 32 grams carbohydrate; 9 grams fiber; 8 grams protein

*McCormick is not a client of mine, and neither is Organic Living Superfoods.

Creamy Chocolate Peanut Butter “Ice Cream”

It’s February, and thoughts turn to matters of the heart, and to chocolate, of course!  Indulge in this no-added sugar Creamy Chocolate Peanut Butter “Ice Cream” instead of raiding that box of chocolates. It’s satisfying, heart-healthy, vegetarian, and it’s even gluten-free – the perfect treat for all of your loved ones on Valentine’s Day, and every other day, too!

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Ripe bananas are the silent partner in this frozen delight, and they make it unnecessary to add sugary sweeteners.  Keep chunks of frozen banana in the freezer to use on a moment’s notice, or freeze chopped bananas for at least two hours before making this, or other recipes, such as smoothies.

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I use unsweetened cocoa powder in my “ice cream” because it’s the part of chocolate with the most health benefits, and none of the sugar.  You can also add cocoa powder to savory dishes, such as chili, to amp up flavor and nutrition.

Natural peanut butter is typically free of added sugar, and, along with chopped peanuts, contributes heart-healthy fat, an intense peanut flavor, and creaminess. Learn how to make homemade peanut butter from Sally Kuzemchak over at Real Mom Nutrition. (Hint: It’s easy!)

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Creamy Chocolate Peanut Butter “Ice Cream”

Makes 2 servings

2 medium ripe bananas, cut into chunks and frozen*

2 tablespoons natural peanut butter (with no added sugar)

2 tablespoons unsweetened cocoa powder

1/2 teaspoon pure vanilla extract

2 tablespoons chopped peanuts

Place bananas in a large food processor. Add the peanut butter, cocoa powder, and vanilla.  Blend until smooth, about 2 to 3 minutes. Transfer to serving bowls and garnish with peanuts. Serve immediately.

*Freeze for at least 2 hours.

Per serving:
252 calories; 12 grams fat (2 grams saturated fat); 0 cholesterol; 132 milligrams sodium; 29 grams carbohydrate; 5 grams fiber; 7 grams protein

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Better for You Chili

Chili is the perfect meal on a cold winter’s day. My version is better for you because it’s light on the beef, packed with vegetables, and features a secret ingredient that boosts flavor and nutrition without overpowering the dish. Better make a double batch of this easy, nutritious dish. It tastes great the next day, too!

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More Beans, Please

I like more beans (technically, legumes) and less meat in my chili to improve nutrition and cut food cost.  Beans supply protein, fiber, potassium, and many other vitamins and minerals, and, as part of a balanced diet, they can help reduce cholesterol levels in the blood that lead to clogged arteries and heart disease. Beans are rich in prebiotics that feed the good bacteria in your gut, which benefits your health in several ways.

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I choose canned, drained beans for the sake of convenience and because I lack the forethought to buy dried beans and soak them! Rinse canned beans to reduce their sodium content by as much as 40%.

Have it Your Way

This recipe is flexible.  You can use turkey instead of beef, eliminate the meat and add even more beans to make a vegetarian chili, or use different types of beans, such as white kidney beans and garbanzo beans. Also, I’m a wimp, so I keep the heat to a minimum. Add chili powder, jalapeño peppers, more cumin, or any other spice you like. It’s your choice!

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The Secret Ingredient, Revealed

So, what’s the big secret? A little bit of cocoa powder.  Unsweetened cocoa powder upgrades chili by intensifying the flavor of the meat, and you won’t even know it’s there. Cocoa powder is also good for you.

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Cocoa contains antioxidants called flavonoids. While it’s still unclear exactly how flavonoids benefit health, they may help to lower blood pressure, which protects the heart and the brain.

Buy unsweetened cocoa powder that hasn’t been treated with alkaline, which reduces flavonoid content. Avoid Dutch-process cocoa.

Better for You Chili

Makes 6 servings.

8 ounces 95% lean ground beef or 100% ground skinless turkey breast

1/2 teaspoon salt

1/2 teaspoon fresh ground black pepper

2 tablespoons canola or olive oil

1 large onion, peeled and chopped

4 cloves garlic, peeled and minced

1/2 teaspoon ground cumin

1/2 teaspoon dried oregano

1 large red bell pepper, seeded and chopped

1 large yellow bell pepper, seeded and chopped

1 16-ounce can black beans, drained and rinsed

1 16-ounce can red kidney beans, drained and rinsed

1 28-ounce can no-salt-added diced tomatoes, not drained

1 tablespoon unsweetened cocoa powder

Place a large saucepan over medium-high heat. Add the meat, breaking it up into very small pieces as it cooks.  Season with salt and pepper and stir to combine. Remove the meat from the pan. Set the meat aside.

Return the pan to the burner. Add the oil and heat over medium heat.  Add the onion and saute for two minutes or until clear. Add the garlic, cumin, and oregano and cook, stirring constantly, for another minute.  Add peppers, and continue to cook until peppers are soft, about 5 minutes.

Add the beans, tomatoes, cocoa powder, and meat to the pan. Combine thoroughly. Cover, and simmer on low heat for 30 minutes, stirring occasionally.

Per serving:

Calories: 291
Total fat: 9 grams
Saturated fat: 2 grams
Cholesterol: 33 milligrams
Sodium: 586 milligrams
Carbohydrate: 35 grams
Dietary fiber: 10 grams
Protein: 21 grams

 

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No Added Sugar Fruit and Nut Quick Bread

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Kick off 2017 with this no-added sugar quick bread that’s perfect for a New Year’s day brunch, snack, or everyday breakfast. Dried fruit and bananas provide natural sweetness so there’s no need for sugar or other sweeteners.  Almonds and walnuts supply heart-healthy fat, and the recipe calls for oat flour instead of wheat flour to keep this dense, satisfying bread gluten-free and packed with whole grain goodness.

You can mix and match the types of nuts and dried fruits you use, and make 12 muffins out of the batter instead of a single loaf. Enjoy this better-for-you bread with peanut butter or cottage cheese, or pair with eggs or Greek yogurt. Happy New Year!

Fruit & Nut Bread
Makes 12 servings.

2 medium ripe bananas, broken into large chunks
2 large eggs
1⁄4 cup canola oil
2 cups oat flour*
1 teaspoon baking powder
1⁄2 teaspoon salt
3⁄4 cup chopped almonds
3⁄4 cup chopped walnuts
3⁄4 cup dried unsweetened apricots, chopped into small pieces
3⁄4 cup raisins

Preheat oven to 350˚F. Coat a 1 1/2 quart loaf pan with cooking spray, and line with a sheet of parchment paper.

In a large mixing bowl, mash the bananas until no longer chunky. Using a whisk, add the eggs and canola oil and combine well. Add the oat flour, baking powder, and salt. Stir to combine.

Add the almonds, walnuts, apricots, and raisins, and blend well.

Pour the batter into the loaf pan and spread it evenly. Bake for 25 to 30 minutes or until a toothpick inserted in the middle comes out clean.

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Cool for 15-20 minutes out of the pan before cutting.

* To make oat flour, place 2 cups of gluten-free one-minute or old fashioned oats in a food processor and process on high speed until oats achieve a powder-like consistency, about 1 minute.

Per serving (1 slice or 1/12 of the loaf):

Calories: 253
Total fat: 14 grams
Saturated fat: 1 gram
Cholesterol: 35 milligrams
Sodium: 135 milligrams
Carbohydrate: 29 grams
Dietary fiber: 4 grams
Protein: 6 grams
Calcium: 64 milligrams
Iron: 2 milligrams

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