A Hummus Duo

In need of more healthy snack options to take with me to work - I am after all, in a frequent snacking phase of my preggo life - I set out to make a batch of hummus. As I warmed up my food processor blending tahini hummus, inspiration struck. What about a couple of different flavored hummus options?

I usually turn to hummus for the snacking appeal, but it's also good for spreading on to sandwiches as a healthy alternative to mayo. These hummus flavors would give me great versatility.

Cedar Plank Grilled Sockeye with Parsley Butter

I’ve long been a salmon lover. This summer I get the opportunity to become a salmon aficionado.

As part of the Fresh Catch Crew, I get to taste the different salmon varieties that come from Copper River Salmon. I’m always up for expanding and fine-tuning my palate. Of course, this will come at the cost of ruining me for other, lesser quality salmon. But that's a cross I am willing to bare. :)

Lightened-Up Egg Salad Sandwich

Every year, my adult siblings and I dye Easter eggs. Yes, I said adult siblings. We still enjoy doing this and have convinced our spouses to join in on the colorful creations as well.

Naturally, this tradition leaves us with lots and lots of hard-boiled eggs. The quintessential Easter leftover dish is an egg salad sandwich. But with the common ingredient of mayonnaise, I am sorry to say, such a sandwich makes for a calorie-laden lunch.

To health it up, I swapped Greek yogurt for the mayo. The result, the same great flavor but without the excess calories and fat.

Raspberry Breakfast Muffins

I've been testing out recipes for an upcoming baby shower for my friend. Breakfast muffins are always appropriate for such an occasion.

Dan has been my happy taste tester - with a full mouth, he approves!

In this recipe, I swapped half the flour with whole-wheat flour for a healthier muffin. I also toasted them lightly to get a crunchy top. This toasted muffin top pairs nicely with the soft raspberry center.

Shamrock Smoothie

With an anticipatory festive spirit and inspirations from St. Patrick's Day signature color, a GREEN smoothie is born!

It's loaded with vitamin C, potassium and heart healthy mono-unsaturated fat.

On the road again...

I travel a bit with my job. Have I ever shared that with you? I suppose not.

I work for a wellness company. Yes, I get to live and breathe wellness in my work-life and I LOVE it! It is such an exciting and fulfilling field to be in. And naturally, this fits with my own chosen healthy lifestyle.

But, in instances when I am on the road - perhaps, several back to back trips - I have to find ways to maintain my health despite traveling.

I consider work travel different that vacation travel. In that, when vacationing, I give myself the allowance to indulge a bit more than I normally would. Have to take advantage of the opportunity to experience a new city and culture through their food, right? It's my favorite part of vacation travel!

But, when traveling for work, I approach these days no different than being at home. Meaning, I seek out healthy food options. So, what does a gal do when traveling and hungry?

Starbucks. For breakfast anyway. Even though it's a chain (and I typically prefer small businesses), they have oatmeal on the menu. And I can add in nuts for extra protein. A good start to a full work day.

Here's to making healthy choices - on the road or otherwise!

Roasted Rosemary Garlic

Entertaining this weekend? Roasted garlic is a sophisticated, yet simple, starter to an evening meal. The long cook time transforms the otherwise pungent raw garlic into a mild and buttery spread.

The fresh rosemary enhances the flavor even further. Crusty bread is the perfect carrier for enjoying this spreadable garlic.

Tri-Colored Pepper Chili

Can you tell I am really on a soup kick?! Looking back over the past month is certainly a glimpse into my cooking cravings.

This one's no different - cold weather inspires my desire for soup. Or in this case, chili. I love it because making a big pot of chili on Sunday means I can eat it throughout the week.

Guest Post at Healthy Cooking for Me

Today, I am thrilled to be guest posting my Cinnamon Crunch Baked Apples over at my friend Ann's blog: Healthy Cooking for Me.

Ann has adopted a healthy lifestyle and blogs to share her journey.

As you know, I too share the passion for healthy eats. So naturally, we quickly became friends! Plus, she has such a positive spirit - I love that too!

I invite you to check out my healthy baked dessert - and say "Hi" to Ann on her blog Healthy Cooking for Me.

See you there - for a yummy, yummy dessert!

White Bean and Spinach Soup

January in Colorado means we're not yet past the possibility of wintertime snow storms. Cold weather always inspires me to make a big pot of soup! And I was craving a healthy veggie soup.

The great thing about making this soup - it's E-A-S-Y! And healthy too!

Perfect for supporting a healthy lifestyle. Can't get much better than that.

White Bean and Spinach Soup
Recipe adapted from Fitness Magazine

Ingredients: *Serves 6
1 tsp. olive oil
1 large onion, finely chopped
2 garlic cloves, chopped
8 c. vegetable broth
1 15 oz. can tomato puree
1 15 oz. can Great Northern beans, drained and rinsed
1/2 c. brown rice, uncooked
1 tsp. dried basil
1 tsp. dried parsley
1/4 tsp. salt
1/2 tsp. black pepper
8 c. fresh spinach, coarsely chopped
3 tbs. shredded parmesan cheese

Directions:
1. In a large non-stick skillet, sauté onions in oil until browned, stirring occasionally. Add garlic and cook until fragrant. About 1 minute. Remove from heat.
2. In a large pot, combine broth, tomato puree, beans, rice, basil, parsley, salt and pepper. Stir in onion and garlic.
3. Cover and cook on medium heat, to a slow simmer, for 2 1/2 hours.
4. When ready to serve, stir in spinach and garnish with cheese. Dig in and enjoy!

Spicy Sausage & Shrimp Pasta

This dish is made healthier with addition of broccoli and whole-wheat pasta. The sauce is flavorfully rich and spicy!

Whole Wheat Banana Pom Muffins

A quiet Saturday morning at home is perfect for breakfast baking. These muffins are made healthy with whole-wheat, banana and pomegranate seeds. I hope you'll enjoy!

Lightened-Up Seafood Chowder

I've always enjoyed a bowl of chowder but the restaurant version is more indulgent than I want. Here is a healthier version that's rich in favor - not in fat.

Adapted from Fine Cooking, One-Pot Meals

Ingredients: *Serves 4
4 slices center cut bacon, cut into 1/4 inch strips
1/2 tbs. vegetable oil
1 tbs. butter
1 large shallot, diced
1 medium jalapeno, seeded and diced
2 tbs. all-purpose flour
1 6oz. can chopped clams
2 8oz. bottles clam juice
1 c. non-fat milk
8 oz. red potatoes, cut in 1/2 inch pieces
1 tsp. fresh thyme, finely chopped
1 tbs. fresh parsley, finely chopped
3/4 lb. skinless cod fillets
8 oz. peeled and deveined cooked shrimp
S&P to taste

Directions:
Before cutting bacon, put in freezer for 3-5 minutes for easier cutting. In a large pot or Dutch oven, cook bacon over medium heat for 8 minutes or until crisp. Transfer bacon to paper towel lined plate. Discard bacon grease. Reserve half of bacon for garnish.

Add oil, butter, shallot and jalapeno to pot. Cook over medium heat for 2 minutes. Stir occasionally. Stir in flour and cook for 1 minute, almost toasting contents of pan.

Using whisk, stir in clam juice - bottles and juice from can. Add milk, potatoes, bacon, thyme and parsley and bring to simmer. Continue to stir occasionally. Reduce heat to medium to maintain simmer for 10 minutes or until potatoes are fork-tender.

Season cod fillets with salt and pepper. Add to pot and cook for 3 minutes. Stir in clams and cooked shrimp, cooking for another 2 minutes.

Serve in warmed bowls, garnishing with fresh parsley and bacon. Enjoy!

Vegetable Wellington

This dish is a healthy creation of the otherwise indulgent beef version that contains excessive butter and a pastry crust. The vegetable version is also quicker to cook. The result is fork tender vegetables in a light, yet flavorful, gravy sauce.

Ingredients: *Serves 6
2 large sweet potatoes, peeled
1 lb cremini mushroom
1 lb Brussels sprouts
1 medium yellow onion
1 large shallot, diced
2 tbs. olive oil
2 tbs. butter
1/4 c. flour
2/3 c. red wine
1/2 tbs. aged balsamic vinegar
2 bay leaves
1 tbs. fresh thyme, finely chopped
1/4 c. fresh flat-leaf parsley, finely chopped
3 c. chicken stock
salt and pepper, to taste
8 sheets filo dough
1 egg white plus 1 tsp. water, beaten

Directions:
Preheat oven to 400 degrees.

In medium Dutch oven, heat oil on stovetop on medium heat. Chop potatoes, mushrooms and onion into 1 inch pieces. Halve Brussels sprouts and dice shallot. Add vegetables and butter to pot. Cook for 10 minutes, stirring occasionally. Transfer vegetables to large bowl and set aside.

Return Dutch oven to heat and add wine, using whisk to deglaze bottom of pot. Add vinegar, bay leaves, thyme and parsley. Let simmer for 2 minutes. Add broth and simmer for 10 more minutes. Remove bay leaves.

Salt and pepper vegetables to taste. Add flour and stir until coated. Transfer to pot and remove from heat.

Prepare egg wash. Gently place filo sheets across top of Dutch oven, brushing with egg wash every 2 sheets. Finish crust by gently tucking under edges of dough and sealing with egg wash on rim. Transfer to oven for 30 minutes.

Serve hot in shallow bowls and enjoy.

Happy holidays friends and foodies alike!

Granola Encrusted French Toast with apple-berry dipping sauce

Adapted from Rachael Ray

Sundays are my favorite days of the week. Following busy schedules with work and places to be, Sunday is the day when we slow down and enjoy a more relaxed pace. It's a perfect day for home cooking.

Toast Ingredients: *Serves 4

8 slices whole wheat bread
2 c. granola
2 large eggs
2 egg whites
1 c. non-fat milk
1 c. blackberries

Sauce Ingredients:
1/2 c. maple syrup
3/4 c. apple juice
juice from 1 medium orange
1/4 c. blackberry preserves

Directions:
In a small saucepan, combine ingredients for dipping sauce. Simmer on medium-low heat for 25 minutes, stirring occasionally.

Crumb granola using food processor. Tip: Homemade or store bought granola can be used. Spread granola crumbs evenly onto baking pan. In medium bowl, whisk together milk and eggs.

Heat large skillet on medium heat. Make French toast in two batches by soaking four bread slices in egg mixture. Then coat each side of bread with granola. Spray skillet with cooking spray. Transfer encrusted toast to skillet and cook on each side for 6 minutes, or until golden brown. Remove from heat and make second batch.

Pour dipping sauce into four small sauce bowls. Plate by stacking two slices of toast alongside dipping sauce. Garnish with blackberries. Serve hot and enjoy!

Peanut Shrimp Noodle Bowl

I often save the recipe pages from Health Magazine with plans of trying them at a later date. Over a year later, I've finally gotten around to a recipe from Dave Lieberman. I adapted the peanut sauce and added veggies and shrimp to make it a full meal.

Ingredients: * Serves 4
2 tbs. canola oil
2 garlic cloves, minced
1 tsp. sesame oil
1 tbs. low sodium soy sauce
1 tsp. honey
3 tbs. rice wine vinegar
3 tbs. creamy peanut butter
3/4 c. chicken broth, divided
juice from half of lime
6 oz whole-wheat spaghetti
1 broccoli floret, cut
3/4 lb. shrimp
1 medium carrot, cut julienne
1/8 red onion, cut julienne
1/4 c. scallions, thinly sliced
1/4 tsp. crushed red pepper (optional)

Directions:
In a large pot, bring water to boil and cook spaghetti as directed by packaging. Cut vegetables as directed above.

In small saucepan, heat canola oil on medium low . Add garlic and cook until fragrant, approximately 1 minute. Do not burn. Add sesame oil, soy sauce, honey, vinegar, peanut butter, broth and lime juice. Stir with whisk regularly. Stir and cook until smooth and slightly thickened.

At the same time, cook broccoli in large saucepan with 1/4 cup chicken broth on medium heat. Approximately 6 minutes. Remove broccoli from pan.
Spray large saucepan with cooking spray and add shrimp. Sautee on medium heat on both sides until cooked through. Reduce heat. Add carrot, red onion and broccoli to pan. Let cook for 2 minutes. Add pasta to saucepan. Add peanut sauce and mix thoroughly. Garnish with scallions and red pepper (if desired).

Serve hot and enjoy!

Broccoli Challenge: Roasted Butternut Squash and Broccoli

For the third week of my Broccoli Challenge, I am embracing the change of seasons with a roasted vegetable dish. It’s hearty and healthy and can also offer a lot of flexibility. Throw in whatever root vegetables you have on hand – parsnips, sweet potatoes or carrots.

1 butternut squash
2 broccoli crowns
1 yellow onion
3 garlic cloves
1 lemon
1/4 c. shredded Parmesan cheese
1/4 c. pine nuts, toasted
2 tbs. olive oil
2 parsley sprigs
S&P

Directions: Preheat oven to 400 degrees. Peel butternut squash, cut in half lengthwise and remove seeds. Cut into 1 inch pieces. Cut broccoli florets at stem. Cut onion into quarters and then in half again. The goal is to have the veggies approximately the same size pieces for even cooking time. Crush garlic cloves and combine with vegetables in roasting pan. Drizzle olive oil and juice from one half lemon on veggies. Mix until veggies are well coated. Salt and pepper as desired. Cover pan with foil and roast for 20 minutes.

During cooking time, finely chop parsley and combine in small bowl with cheese and toasted nuts. Add juice from remaining half lemon and stir. Set aside.

Remove foil from roasting pan, stir, and continue roasting uncovered for another 20 min or until veggies are tender to the fork. Remove from oven. Discard garlic cloves and transfer to serving dish. Top vegetables with nut and cheese mixture. Serve hot and enjoy!

There is still one more week to join the Challenge – click here for more info. In case you missed them, click here and here for the previous Broccoli Challenge posts. See you again next Wednesday for another Broccoli Challenge report.

Also, check out the colorful brown bag lunch with broccoli at Healthy Eating Starts at Home.

Broccoli Challenge: Artichoke and Broccoli Dip

It is the second week of my self-declared Broccoli Challenge. Now that football season is here, I was inspired to make a game day dip. It’s actually similar to a spinach and artichoke dip but with broccoli instead. It provides a healthier option for game day eats. Here’s hoping that your team wins!

Artichoke and Broccoli Dip

8 oz. low-fat cream cheese
8 oz. low-fat sour cream
1 c. marinated artichoke hearts, drained
1 medium broccoli crown
2 cloves garlic
S&P

Directions: Start by taking cream cheese out of the fridge and let sit for 15 minutes prior to using. Cut and steam cook broccoli florets. Remove from heat and chill in refrigerator (this step can be done ahead of time). Crush 2 cloves of garlic and sauté for 1-2 minutes in small saucepan with cooking spray. Let cool. Mix together cream cheese and sour cream until well blended. This step can be done by hand or using an electric mixer. Stir in garlic. Finely chop the drained artichoke hearts and cooked broccoli. Mix into cream mixture. Season with salt and pepper to taste. Serve with bread or fresh cut veggies for dipping.

You still have time to join the Challenge – click here for info. See you again next Wednesday for another Broccoli Challenge report.

Since we are talking broccoli, head on over to Gluten Free Food for a step by step recipe for Tricolour Salad. And don’t miss the tip for making carrot flowers.

Just in case you missed it last week, check out Healthy Eating Starts at Home for a healthy, homemade Chinese Beef and Broccoli recipe.

Broccoli Challenge: Broccoli Berry Smoothie

Last week, I issued myself a Broccoli Challenge. I committed to cooking with broccoli in new ways. Simply cooking broccoli is not enough for me. I cook and eat broccoli all the time. I grew up eating it often and that good habit hasn’t changed. Luckily, my husband likes broccoli just as much and does not tire of it showing up on the menu several times a week. But, as I admitted, I’ve been in a broccoli rut – cooking it the same way repeatedly.

For this first week of the Broccoli Challenge, I decided to do something VERY different. I’m not trying to come up with the most amazing broccoli dish ever – I don’t want to limit my creative spirit in this way. So, when I told my husband my idea, his response was simply “No”. No elaboration. But I knew what he was thinking. This was a risky idea, likely to be a food fail. Nevertheless, I decided to proceed with my idea … this is, after all, the point of taking on a challenge, right? So, here it is…

Broccoli Berry Smoothie

1 broccoli crown, steamed
6 oz package raspberries
1 peach
1 banana
1 c. fat-free vanilla yogurt
1/2 c. pomegranate juice
2 cups ice

Cut and steam cook broccoli florets. Remove from heat and chill in refrigerator (this step can be done ahead of time). Cut peach and banana into medium sized pieces. In a blender, thoroughly blend all ingredients. Pour into glasses and serve cold. Serves 4.

I must say, I’m pleasantly surprised with my first broccoli challenge pursuit. And moms take note because I discovered a sneaky way to ‘hide’ a vegetable in the smoothie. Hopefully, this can be useful for those with veggie resistant kids. I can also share that Dan enjoyed a {small} glass himself.

Also, since there are only 2 of us in our house, we had smoothie leftovers. I mixed up the leftover drink the next day and it was even better – fruitier and no detection of broccoli. Not bad for my first broccoli-out-of-the-box pursuit.

Join the Broccoli Challenge! Find info and instructions here.

And stop by Healthy Eating Starts at Home for a healthy, homemade Chinese Beef and Broccoli recipe.

Curried carrot & butternut squash soup

Mother Nature seems to have gotten the memo that Labor Day Weekend has passed and has marked the end of summer with a cold front in Denver. Not only is fall my favorite season but fall-like weather always gets me in the mood for cooking. Stay warm with this yummy homemade soup - I had to stop myself from licking my bowl clean.

2 medium-large butternut squash
1 large yellow onion
8 large carrots
3 tbs extra virgin olive oil
64 oz. chicken or vegetable broth
½ tbs curry powder
Light sour cream
S&P, to taste

Pre-heat oven to 400 degrees and prepare 2 jellyroll pans with cooking spray. Halve butternut squash and remove seeds. Place facedown on pan and bake for 1 ½ hours. Peel carrots and quarter onion. Place in oven on prepared pan for 1 hour. Remove vegetables from oven and let cool.

Using a spoon, scoop flesh of squash from skin and place in bowl along with carrots and onion. Puree vegetables in food processor adding a few ounces of broth as needed. Depending upon size of food processor, this step may need to be done in 2 portions. Add EVOO and S&P. Pour remaining broth into large pot on medium heat. Add pureed vegetables and curry powder to pot and mix with whisk. Simmer for 15 minutes, stirring occasionally. Serve hot with dollop of sour cream and freshly cracked pepper. Enjoy!