Lemon Ginger Grilled Chicken

The end of summer is creeping up more quickly than I'd prefer, and that means grilling recipes will eventually have to wait until next Spring in most parts of the U.S.  This grilling recipe, however, can also be prepared under the broiler, so, thankfully, we'll all be able to enjoy it year round. 

Normally, grilled chicken doesn't do much for me.  Whether it's coated in barbecue sauce or one of a million other marinades, it just typically doesn't stand out for me on the plate, no matter how seasoned the grill master.  That is, until we tried this recipe. 

Ever since trying this grilled chicken, I now happily put it in the regular rotation.  I should've known the CIOA wouldn't fail me!  The flavors in this marinade are beyond delicious and bright, which make it the perfect staple for an end of summer Labor Day weekend BBQ.  Serve it alongside an ear of corn or your favorite veggies roasted on the grill and you're well on your way to a perfect summer meal.  Even better, leftovers (if you have any) go perfectly chopped up and thrown in a salad for lunch the next day.  Easy, delicious, and serves double duty when it comes to menu planning?  That's a win in my book.  And since my toddler happily scarfed it down with us, that makes it a BIG win.  Can't wait to try it under the broiler when the weather turns colder!

Lemon Ginger Grilled Chicken

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Ingredients

3 lbs. chicken breasts or thighs, boneless, skinless

4 tablespoons lemon zest

2/3 cup lemon juice

4 teaspoons fresh ginger, peeled and minced

4 teaspoons light brown sugar, firmly packed

1 tablespoon peanut oil

1 tablespoon salt, or to taste

4 Szechuan chili peppers, dried seeds removed

Directions

1.    Combine lemon zest, lemon juice, ginger, brown sugar, oil, salt, and chili peppers in a large zip-locking plastic bag. 

2.    Add the chicken to the bag, squeeze out the air, and seal.  Toss it around a bit to make sure the marinade coats all of the chicken and refrigerate for at least 15 minutes (preferably an hour or so).  Flip the bag occasionally while marinating. 

3.    Spray the grill or broiler rack with nonstick spray.  Preheat the grill or broiler on high.  Position the rack about 5 inches from the heat source if broiling. 

4.    Remove chicken from zip-locking bag.  Discard remaining marinade.  Grill or broil the chicken until cooked through, about 6 minutes per side.

Serves 8

Note:  Don't be afraid of the dried chili peppers in this recipe (you could probably leave them out if you want), but it really was not a "spicy" dish.

Source: The Culinary Institute of America's Gourmet Meals in Minutes

Homemade Taco Seasoning

Never again will I buy pre-packaged taco seasoning from the store, and after you try this homemade version, I doubt you ever will either.  Not only is this beyond easy (the only steps are measure, dump, mix, and it will take you all of 3 minutes to make...if you're slow), but it's also so much healthier and cheaper.  Speaking of healthier, have you ever looked at the ingredients on a packet of store-bought taco seasoning? 

Well here is the list of ingredients from one popular brand (that shall remain nameless...but spelled backwards is Agetro) that I recently spotted: 

Yellow Corn Flour, Salt, Maltodextrin, Paprika, Spices, Modified Corn Starch, Sugar, Garlic Powder, Citric Acid, Autolyzed Yeast Extract, Natural Flavor, Caramel Color (sulfites).

I'm no registered dietitian, but I do know that I rarely find many of those ingredients in my pantry.  I do, on the other hand, have a spice rack already full of the stuff needed to make this homemade taco seasoning below!  And if you're anything like me, I would much prefer to eat what's already in my spice rack than what's on that ingredient list above.  It's pretty much a no-brainer. 

I mean, really, autolyzed yeast extract?  Did you know that's just a less expensive substitute for MSG  and raises similar concerns?  Thanks, but no thanks.  I'll stick to my spice rack.

Oh, and did I mention the best benefit?  This recipe costs a fraction of the store-bought variety and you can even make it ahead of time and store it in an air-tight container (or an empty spice jar as I did) so you will always have it on hand when you need it!  Need I say more?  Now go make it!

I recently did (for the second time), and I used it in this Crock Pot Chicken Taco Soup with excellent results.

Homemade Taco Seasoning
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Ingredients

2 Tablespoons chili powder

1 Tablespoon ground cumin

2 teaspoons sea salt

2 teaspoons freshly ground black pepper

1 teaspoon paprika

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

1/2 teaspoon crushed red pepper flakes

1/2 teaspoon oregano

Directions

1.  Measure all spices into a small bowl and mix well.  Store in an air-tight container until ready to use. 

Yield:  4 Tablespoons (approx 2 oz.)

Notes:  Approximately 2.5 - 3 Tablespoons = one packet

Source: Slightly adapted from Allrecipes.

Tex Mex Chicken Pizza

I mentioned recently that I've been on quite a pizza kick lately.  Take out pizza is the pits in the DC area (or maybe I'm just a pizza snob having grown up in Chicago?), so the best it ever gets here is frozen or homemade.  Homemade wins in the delicious (and nutritious) department every time, but sometimes it's a pain to make your own.  But not with this recipe. 

This recipe peaked my interest immediately when I saw it in a magazine while waiting in the check out lane at Whole Foods.  In fact, it's the reason I decided to buy the $8 magazine (ouch!) in the first place.  It's incredibly quick, pretty healthy, and even my toddler eats it (minus the jalapenos).  It's truly a 30 minute meal, as the magazine notes, if you use a store bought rotisserie chicken.  I still keep it a 30 minute meal though and make my own shredded chicken in the crock pot (recipe included below) on a day in advance so it's all set to go when I want to assemble a quick meal like this one.  Plus, as an added bonus, any leftover shredded chicken is great to have on hand in the fridge or freezer to use in salads, quesadillas, soups, sandwiches, etc. later in the week.

That being said, this recipe is one of my new-found weeknight favorites that even my husband has started to regularly request.  We cook a lot and are always trying new recipes, so I always consider it a big, big win when a recipe strikes a chord with him so much that he actually requests it again and again.  In fact, since first discovering this recipe, I've made it at least 3 times, and I already have it on our weekly menu for next week.  I think it's time to put it on yours!

Tex Mex Chicken Pizza

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Ingredients

½ cup nonfat plain Greek yogurt (or sour cream)

1/3 cup chopped fresh cilantro, divided

2 tablespoons lime juice, divided

Salt and pepper, to taste

1 (16 oz.) can refried black beans

1 teaspoon chili powder

4 (8-inch) whole wheat flour tortillas

8 teaspoons canola or olive oil

2 cups shredded Rotisserie or Crock pot chicken (crock pot shredded chicken recipe below)

1 cup shredded pepper jack cheese

½ cup chopped pickled jalapenos

Directions

1.     Adjust oven racks to upper and lower positions and preheat to 475 degrees.  Whisk together Greek yogurt, ¼ cup cilantro, and 1 tablespoon lime juice in a small bowl. Season with salt and pepper and set aside.

2.     In a second bowl, stir beans with remaining 1 tablespoon lime juice and chili powder.

3.     Brush both sides of each tortilla lightly with oil.  Transfer the 4 tortillas to 2 baking sheets and bake on upper and lower racks of oven until golden, flipping halfway through (approx. 5 minutes). 

4.     Spread ¼ cup of the bean mixture over each tortilla.  Top each tortilla with ½ cup shredded chicken, ¼ cup cheese, and 2 tablespoons jalapenos.  Bake on 2 baking sheets for 6-8 minutes or until cheese is melted and pizzas are heated through.

5.     Cut pizzas into quarters, top with a dollop of the greek yogurt mixture, and garnish with remaining cilantro.

Crock Pot Shredded Chicken

Ingredients

4 chicken breasts (or as many as you want), thawed if frozen

½ cup water

½ teaspoon salt

½ teaspoon pepper

½ teaspoon garlic powder

Directions

1.     Place chicken breasts in crock pot.

2.     Mix water with spices and pour over chicken.

3.     Cook on low for 8-10 hours.

4.     Remove chicken from crock pot and shred with a fork.

5.     Use in pizzas, quesadillas, burritos, soups, salads, casseroles, etc.  Any leftovers can be frozen!

*Tex Mex Chicken Pizza recipe slightly adapted from the magazine America's Test Kitchen 30-Minute Suppers, Spring 2011 issue.

Guacamole with Mashed White Beans

Guacamole is one of my favorite snacks.  It's also a great side or topping for just about any Mexican-inspired main dish, and is full of healthy fats, nutrients, and - thanks to the addition of white beans in this recipe - even more fiber and a good dose of iron.  A lot of people might balk at the idea of adding mashed white beans to a perfectly good guacamole recipe.  But what I've surprisingly found, after making it this way for several years now, is that I actually miss the addition of white beans whenever I have it elsewhere.  Shocking, right?  Well, it sure was to me.

But maybe you're still wondering, why add the white beans if you can't even taste them? 

Over the past several years I've learned more and more about the health benefits of including beans as part of your regular diet, and this is by far one of my favorite ways to include them.  White beans are a good source of iron, low in calories and sugar, but high in dietary fibery and protein, which may help control hunger, curb weight gain, and moderate peak blood sugar (source: livestrong.com).  Sounds good to me...especially that part about curbing weight gain.  Can't hurt, right? :)

I’ve made this guacamole for friends and guests many times, never mentioning the healthy addition of white beans, and no one has ever suspected a thing.  They always devour every last speck of it, so I'm taking that as a good sign.  Even my young toddler devoured it as part of his lunch the other day…by the SPOONFUL.

I should note that this recipe works great as a base recipe.  For example, if you’re like my husband and don’t like tomatoes, leave them out or cut back a bit.  Same for the onions.  Or if you just don't like red onion, use white onion.  If you like a little kick, don’t forget to add the jalapeno.  If you’re nervous about adding a whole can of white beans, then only add a ½ cup or even a ¼ cup...and then try adding more next time when you realize it doesn’t change the taste.  I'll admit, that's what I did at first...shhh.

Guacamole with Mashed White Beans
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Ingredients

2 ripe avocados

1 (15 oz.) can white beans (“Great Northern Beans”)

½ cup tomato, diced (plum tomatoes are my favorite for guacamole)

¼ cup red onion, finely chopped

Handful of fresh cilantro, roughly chopped

Pinch of salt (optional)

*Optional add-in:  1 jalapeno pepper, finely chopped

Directions

1.     Rinse and drain the white beans.  In a medium sized bowl, mash the white beans until smooth using the tines of a fork (or potato masher). 

2.     Scoop out the flesh of the 2 avocados and mash until combined with the white beans.  If you like your guacamole a little chunky, don’t mash until completely smooth.  Leave some chunks of avocado in the mix.

3.     Mix in the tomato, onion, (jalapeno if using), and cilantro.  Add a pinch of salt if desired, and serve with tortilla chips.

Eat Your Veggies Pizza

I've been on a bit of a homemade pizza kick recently.  Not only are they pretty quick to throw together, but my favorite part is topping it with whatever your little heart desires!  Okay and it also doesn't hurt that my 14 month old usually loves whatever pizza we make.  I did not, however, expect him to love this version.  Eggplant?  Peppers?  Olives?  Those are 3 things I NEVER touched as a kid.  Ever.  It wasn't until I met my husband that I finally started branching out with what veggies I would eat, and since then, I've never turned back.  I love them more than I thought I would, and I'm no longer afraid to try even the ugliest of vegetables.  That being said, when I saw all the fresh and beautifully purple eggplant at the Farmer's Market the other weekend, I thought it was about time I try cooking with it.  Eggplant used to scare me away, but I'm glad I got over that fear because in this recipe it had an amazing flavor after soaking up all the sweetness of the peppers and onions. 

Even though I love healthy meals and try to add as many meatless meals to our weekly menu as possible, I'm definitely not a vegetarian.  My toddler isn't a vegetarian (the first time he tried bacon he smiled and promptly asked for more), and my husband most definitely is not a vegetarian either (the apple doesn't fall far from the tree), yet we all LOVED this pizza.  I loved it so much that even I, who never touches leftovers (unless it's risotto), ate the leftovers for lunch the next day.  And so did my toddler son!!  I can't believe I just typed those words, but yes - he ate pizza topped with eggplant, peppers, onions, and olives!  We were all amazed.  If you're looking for a fantastic homemade veggie pizza chock full of flavor, this is a great one to try. 

Even my bacon-centric husband, who admittedly was a bit skeptical of this "veggie recipe" upon reading it, devoured half the pizza for lunch, and complimented me on it once again.  Now that's saying something!  

Eat Your Veggies Pizza
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Ingredients

1 Tablespoon olive oil

1 small red onion, cut in strips

1 small (or half of 1 large) eggplant, cut into half-inch cubes

1/2 teaspoon salt

1/2 teaspoon black pepper

1/2 teaspoon red pepper flakes

2 cloves garlic, minced

1 red pepper, cut in strips 

1 yellow pepper, cut in strips

1 Whole Wheat pre-baked thin pizza crust (i.e., Boboli or Whole Foods 365 brand)

4 oz. tomato paste

1 1/2 cup shredded mozzarella cheese

1/2 cup crumbled feta cheese

1/4 cup kalamata olives, pitted and halved

Handful of fresh basil, chopped

Directions

1.    Preheat oven to 450 degrees.

2.    Heat oil in a large skillet set over medium heat.  Add onions and saute for 3 minutes.  Add eggplant and saute for 3 more minutes.  Add the salt, black pepper, and red pepper flakes, and stir.  Add garlic and red and yellow peppers and continue cooking for 3 more minutes, until veggies are crisp-tender.  Remove from heat and set aside.

3.    Spread tomato paste over pizza crust and top with half of the mozzarella.  Top with veggie mixture, remaining mozzarella, feta, and olives.

4.    Bake until cheese is bubbling and beginning to brown, about 10-12 minutes.

5.    Remove pizza from oven and let cool for 5 minutes.  Top pizza with fresh basil just before serving.

*slightly adapted from Loaded Veggie Pizza

Almond Crusted Tilapia with Quick Tartar Sauce

This is the newest go-to recipe I've found for a super quick and easy weeknight meal that everyone in my family will eat, including my 14 month old (and no, it doesn't come from a can, a box, the freezer, and isn't pre-made!).  Even though my son is a great eater, that is not something I can say about many dinner recipes.  

This recipe was surprisingly flavorful, especially considering the minimal amount of effort put into making it.  I was a little worried the fish would taste bland, but the Old Bay seasoning and brown sugar flavored the fish perfectly.  With a squeeze of lemon and tartar sauce (optional) on the side, this was just what I needed to add to my weekly rotation of heart-healthy fish recipes.  It's a super win in this family's book! 

Almond Crusted Tilapia with Quick Tartar Sauce
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Ingredients

1.5 lbs Tilapia fillets, sliced in half (“butterflied” so to speak)

1 cup almonds

¼ cup plain bread crumbs

2 Tablespoons brown sugar

½ teaspoon Old Bay seasoning

½ teaspoon salt

1/8 teaspoon pepper

½ cup flour

1 egg, beaten

Directions

1.     Preheat oven to 425 degrees.  Spray baking sheet with non-stick cooking spray.

2.     Add almonds to a food processor (I used my mini-prep) and process until very finely chopped.

3.     In a shallow bowl, gently combine the finely chopped almonds, bread crumbs, brown sugar, old bay seasoning, salt, and pepper. 

4.     Put the flour and beaten egg in 2 separate shallow bowls (for dipping).

5.     Coat each tilapia fillet lightly with flour, dip in the egg, and finish by coating well with the almond mixture.  Transfer immediately to the baking sheet after coating with the almond mixture.

6.     Bake for 15-20 minutes until the almond crust is starting to crisp.

7.     Serve immediately with lemon wedges and tartar sauce on the side (optional).

Quick Tartar Sauce

Ingredients

1 cup mayonnaise

1 Tablespoon sweet pickle relish

1 Tablespoon minced onion

1 Tablespoon lemon juice (optional...but delicious!)

Salt and pepper to taste

Directions

1.     Combine mayonnaise, sweet pickle relish, minced onion, and lemon juice.  Season with salt and pepper, to taste.

*Tilapia recipe slightly adapted from MealMakeoverMoms.com
*Tartar sauce from Allrecipes.com

Banana Pineapple Mango Green Smoothie

With the transition to toddlerhood, my 13 month old, who has always had a voracious appetite for absolutely anything I served him, has recently started testing his independence at mealtimes by being a little more picky with what he eats off his plate.  Most days he still eats like a champ, but on the days he doesn't, I just want a quick and easy way to knock out a day's worth of fruits and a good heap of greens.  Green Smoothies are always my answer, in one fashion or another.

Not too long ago I posted the first version of a Green Smoothie I served to my son, a Strawberry Banana Smoothie.  He was completely hooked at first sip, but I knew he would be...  I used 2 of his favorite flavors (strawberries and bananas) to entice him.  Now that he's used to the green smoothies, I figured it was time to try a different version and change things up a bit. 

This is what I came up with the other day while browsing the freezer and fridge to see what fruits and veggies I needed to use up, and the results were delicious!  In fact, I think my son loved this green smoothie version even more than the first one I served him.

I always serve green smoothies to my son using a Dr. Sears Smoothie Sipper (shown in photo above) because it has a wide straw that can accomodate thicker liquids, and I swear, he sees that thing now and he immediately gets excited!  It's like he knows something delicious is coming soon!  Whatever the case, he gulps down these smoothies (and all their nutrition) even faster than I can down them.

Banana Pineapple Mango Green Smoothie

Ingredients

• 2 handfuls baby spinach
• 3 Tablespoons ground flaxseed (optional, but oh so good for you)
• 1/2 - 1 cup Vanilla Almond Milk (or any other milk; add more or less based on preferred consistency)
• 1/2 cup vanilla yogurt (I prefer Oikos greek yogurt)
• 1 ripe banana
• 3/4 cup frozen pineapple chunks
• 3/4 cup frozen mango chunks
• 1/2 of an avocado (optional)

Directions

1. Add all ingredients to a blender. 
2. Mix until smooth, approximately 2 minutes, stopping to mix the ingredients down with a spoon as needed.  Serve immediately or refrigerate.

Notes:  I always use Vanilla Almond Milk in my smoothies because I like the sweetness and flavor it adds, but any milk will do.  You can easily adjust the amount of yogurt and/or milk used in this recipe in order to achieve your desired consistency.  Also, if none of your fruits are frozen, add a few ice cubes to thicken things up a bit.

Salmon in Lemon Brodetto with Pea Puree

My now ONE year old (Yikes!  How did that happen?!) has been a fish lover ever since his first bite.  In fact, he will eat salmon over everything else on his plate when give the chance.  That being said, fish has become a regular weekly meal in our house, so I'm always on the hunt for new and delicious recipes to try.  And this, my friends, is most definitely a keeper.  Everything about it absolutely, positively screams "Spring!"  The sauce is delicate and scented with lemon, while the peas are laced with a refreshing hint of mint.  Together they make the perfect pairing for a heart healthy filet of salmon. 

This meal is so refreshing, and it livened up my rotation of weekly "go to" fish recipes.  It came together pretty quickly and my entire family cleaned their plate.  In fact, my almost 1 year old kept asking for more and more salmon.

This recipe is now sitting pretty at the top of my rotation of fish recipes, tied of course with my other favorite, Panko Crusted Salmon.  So if you're looking for something just a tad bit different from your ordinary fish recipe, then you most definitely will want to give this one a shot.  I'm already planning to make this one again! 

Salmon in Lemon Brodetto with Pea Puree

Ingredients

 Lemon Brodetto:

• 2 tablespoons olive oil
• 1 shallot, diced
• 2 lemons, juiced
• 1 lemon, zested
• 2 cups chicken broth
• 1 tablespoon chopped fresh mint leaves

Pea Puree:

• 2 cups frozen peas, thawed (about 10 ounces)
• 1/4 cup fresh mint leaves
• 1 clove garlic
• 1/2 teaspoon kosher salt
• 1/2 teaspoon freshly ground black pepper
• 1/4 cup extra-virgin olive oil
• 1/2 cup grated Parmesan

Salmon:

• 1/4 cup olive oil
• 4 (4 to 6-ounce) salmon filets
• salt and freshly ground black pepper

Directions

1. Lemon Brodetto:  Heat the oil over medium heat in a medium saucepan.  Add the shallots and saute until tender, about 7 minutes.  Add the lemon juice, zest, and broth.  Bring to a simmer, and keep warm, covered, over low heat.
2. Pea Puree:  In a food processor, combine the peas, mint, garlic, salt, and pepper.  Puree until combined.  While the processor is running, add the olive oil in a steady stream drizzle and puree until desired consistency is reached (I stopped when mine was about the consistency of a thick pesto).  Transfer to a small bowl and add the parmesan cheese.  Mix until combined and set aside.
3. Salmon:  Heat the oil over high heat in a large skillet.  Season the salmon with salt and pepper to taste and add to the hot skillet.  Sear until a golden crust forms, about 4 to 5 minutes on the first side.  Flip and continue cooking until salmon is opaque and flakes easily, about 2 more minutes depending on the thickness of the fish.
4. To assemble:  Add the tablespoon of chopped fresh mint to the Lemon Brodetto sauce and divide between 4 shallow dishes.  Place a large spoonful of Pea Puree in the center of each bowl, and top with a salmon filet.  Serve immediately.

*Slightly adapted from foodnetwork.com.

Sauteed Kale with Apple and Onion

I've never been a big "greens" eater.  In fact, I usually end up having to disguise them in a Green Smoothie just to eat them.  But when I saw my humongous bag of kale quickly approaching the expiration date, and I'd already made a week's worth of green smoothies with the stuff, I decided to give cooked kale another shot.  And I'm so glad I did!  The sweet curried apples and onions complimented the kale wonderfully and the result was a side dish I will gladly make often.  Even I, a person who doesn't even like the often raved about Kale Chips, ate a whole bowl of this stuff. 

Sautéed Kale with Apple and Onion

Ingredients

• 2 tablespoons olive oil


• 1 medium onion, finely chopped*


• 2 cloves garlic, minced


• 1 Tablespoon curry powder


• 1 Tablespoon apple cider vinegar


• 1 lb kale, tough stems and ribs removed and leaves coarsely chopped


• 1/2 cup water (or 1/2 cup chicken/vegetable broth)


• 2 Granny Smith apples, chopped*


• salt and freshly ground black pepper, to taste

*My photo shows the apples and onions sliced.  I think chopping them would add a better texture and incorporate the flavors throughout the dish even better than if sliced.

Directions

1. Heat the oil in a 5-quart pot set over medium high heat until hot.  Then add the garlic and onion and cook, stirring occasionally, until onions are translucent.  


2. Add the curry powder, cider vinegar, water (or broth), and kale, and cook, covered, stirring occasionally, until kale is tender and most of the liquid is evaporated. 


3. Add the chopped apples and cook, while stirring, until the apples are just starting to turn tender, about 2 minutes.


4. Season with salt and freshly ground black pepper to taste.

*Adapted from epicurious.com.

Slow Cooker Sweet Potato Chicken Enchilada Casserole

I'm always on the hunt for meals that the whole family will eat (what mom isn't?), and this is one of them.  It's pretty darn healthy too, which makes me even happier.  You can serve it as is, wrap it in a burrito shell, or serve it over rice.  No matter how you serve it, it's great for dinner, and even better for lunch the next day.

Slow Cooker Sweet Potato Chicken Enchilada Casserole

Ingredients

• 1.5 pounds boneless skinless chicken breasts, cut into bite-size pieces


• 1 large sweet potato, peeled and cut into 1/4-inch dice (about 3 cups)


• 1 small onion, cut into 1/2-inch dice (about 1/2 cup)


• 1 (15 oz.) can or jar all-natural mild enchilada sauce (I used Trader Joe's brand)


• 1 (15 oz.) can black beans, rinsed and drained


• 1 teaspoon ground cumin


• 1/2 teaspoon garlic powder


• 1 cup frozen corn kernels, thawed


• 1 cup shredded reduced-fat Cheddar cheese


• flour/whole grain tortillas or rice, for serving

Directions

1. Add the chicken, sweet potato, onion, enchilada sauce, black beans, cumin, and garlic powder to the slow cooker and stir to combine. Cover and cook on low until the sweet potato is tender and the is chicken cooked through, about 4 hours.


2. Stir in the corn and cheese until the cheese melts.  Set on warm until ready to serve.  Serve over rice or wrap burrito style in flour tortillas.

 

*Slightly adapted from Meal Makeover Moms.

Cinnamon Flax French Toast

My little man loves bread.  11 months old, and he's obsessed with whole wheat, whole grain, multigrain, whatever-grain bread.  He loves it.  He loves it so much that I purposely have to serve it at the end of a meal, after he's eaten all his fruits and veggies. 

That being said, I've been trying to find ways to incorporate a little more nutrition into the bread he eats.  Bread all alone certainly isn't a complete meal, but it does get a little more balanced when soaked in a milk, egg, and flaxseed mixture (especially since my child has recently decided eggs are inedible).  And the flaxseed, while optional, is something I try to incorporate whenever I can since it's a great source of fiber, omega-3s, and antioxidants.  It also adds a slight nutty flavor that is perfect in french toast. 

I've made this version of french toast several times now.  I usually make it on Sundays to serve my husband, myself, and the little man, and the best part is that there are always enough leftovers for at least 2 breakfasts during the week.  Pop it in the microwave or toaster oven for a quick reheat, and your weekday breakfast is done.  Serve with maple syrup, powdered sugar, or fresh berries, and you're good to go!

Cinnamon Flax French Toast

Ingredients

• 4 large eggs
• 1/2 cup skim milk
• 1 teaspoon cinnamon
• 1 Tablespoon ground flaxseed
• 8-10 slices 100% whole wheat bread
• 2 teaspoons canola oil, divided
• Maple syrup, mixed berries, and/or powdered sugar for serving

Directions

1. In a large bowl, whisk together eggs, milk, cinnamon, and ground flaxseed.
2. Heat 1 teaspoon canola oil in a large skillet set over medium high heat.
3. Coat the bread in the egg mixture, one slice at a time and cook in the skillet until the bottoms turn golden brown, about 3 minutes per side.  Repeat until skillet is full.  When first batch is finished cooking, transfer to a serving platter and cover with foil to keep warm.  Add the remaining 1 teaspoon canola oil to the pan before starting the second batch. 
4. Serve with maple syrup, powdered sugar, or mixed berries.

*Slightly adapted from this recipe.

Roasted Cauliflower with Lemon Dijon Viniagrette

Throwing frozen veggies in the microwave is certainly a quick and easy way to get your veggies on the table, but I was getting tired of the slightly soggy and boring result.  Knowing my 11 month old loves cauliflower (let's hope that never changes), I decided to buy a whole head of cauliflower last time I was at the grocery store and try roasting it.  I've roasted many a veggie  before with wonderful results, but never cauliflower.  Turns out, it's even more delicious when roasted.  The caramelization, the fact that it retains a slight crunch, and the lemon dijon viniagrette drizzled on just before serving turned this ordinary vegetable into a side dish that will be joining my regular rotation.  The viniagrette can be optional if you have picky eaters, but my 11 month ate it just as he normally would, and it definitely escalates the dish to a whole new "worthy of serving to company" level.  No longer will I smother my cauliflower in butter! 

Roasted Cauliflower with Lemon Dijon Viniagrette

Ingredients

• 1 head cauliflower, chopped into florets


• 2 Tablespoons olive oil, divided


• 1 Tablespoon freshly squeezed lemon juice


• 1 Tablespoon Dijon mustard (as always, I prefer whole grain Dijon mustard)


• 1 clove garlic, minced


• Salt and pepper, to taste


• 2 Tablespoons chopped fresh parsley

Directions

1. Preheat oven to 400 degrees.


2. Spread cauliflower florets on a rimmed baking sheet and drizzle with approximately 1 tablespoon olive oil and season with salt and pepper to taste.  Lightly toss to coat (fingers work best!).


3. Roast in the oven for approximately 60 minutes or until fork tender.


4. While the cauliflower is roasting, whisk together the 1 Tablespoon olive oil, lemon juice, dijon mustard, and garlic.


5. When cauliflower is done roasting, transfer to a serving dish, drizzle with the lemon dijon viniagrette and serve immediately.

*Recipe slightly adapted from this one.  The original recipe was created by registered dietitian, Dawn Jackson Blatner, RD, LDN, so you can even feel great about eating it since it's incredibly healthy!

Strawberry Banana Smoothie

As I mentioned back in my Green Smoothie post a couple months ago, I couldn't wait to start sharing green smoothies with my son, and yesterday I finally did.  And I'm happy to report that I now have a little 11 month old green smoothie loving buddy! 

In hopes of not wanting to scare him away from smoothies forever, I decided to use two familiar flavors - strawberries and bananas - and to go easy on the spinach, adding a little less than half of what I normally would use.  I was tempted to leave out the spinach completely this first time, but I'm so glad I didn't.  I added a small handful of spinach, tasted it, and I couldn't even taste the difference, so I figured why not.  I also added the ground flaxseed to his smoothie as I normally add to mine, since it doesn't change the taste and is a great source of omega-3s, fiber, and antioxidants.  No surprise, he slurped this baby down faster than I could say smoothie.  In fact, he loved it so much that when I tried to take the sippy cup away from him to refill it, he responded with a death grip.  He did NOT want to let that thing go!  Thankfully, after a few silly smiles and a little coercing, I managed to almost willingly remove his fingers.  I refilled his cup and promptly returned it to him, and he greeted me with a big smile and happy little kicking feet. I have a feeling this will be the first of many healthy green smoothies for this little man.



As for serving it to the little man, I used a Dr. Sears Smoothie Sipper (photo at right).  I had attempted to serve it in a regular straw sippy cup awhile back with no success.  The straw wasn't wide enough to accomodate liquid with a thicker consistency and ended up being very difficult to clean.  I would recommend either using a regular cup with a disposable flexible straw or a sippy cup designed for thicker liquids, such as the Dr. Sears one.

Strawberry Banana Smoothie

Ingredients

• 2 cups frozen strawberries


• 1 large ripe banana


• 1/4 cup orange juice (or water or milk)


• 1 cup vanilla yogurt (I prefer greek yogurt)


• 2 Tablespoons ground flaxseed


• 1 small handful of baby spinach

Directions

1. Add all ingredients to a blender. 


2. Mix until smooth, approximately 2 minutes, stopping to mix the ingredients down with a spoon as needed.  Serve immediately or refrigerate.

Notes:  For the strawberries, I used half frozen and half fresh since I had a few fresh berries on hand.  If you were to use all fresh berries, then you might want to add a little ice to get the right consistency.

Crispy Black Bean Tacos

What can I say about these black bean tacos?  Well, to put it plain and simple, they're awesome.  They're refreshing, filling, inexpensive, and left me craving more...and more!  As an added bonus, they're also full of nutrition and are a great meatless option that even an everyday meat lover will enjoy.  Sure, you could probably add a little ground beef to the mix if you really wanted to in order to appease a crazed meat-addict, but really, why mess with perfection?  I can't stop thinking about these tacos.  Most definitely will be making them again soon.  And you should too! 

Crispy Black Bean Tacos

Ingredients

• olive oil


• 1 (15 oz.) can black beans (drained and rinsed)


• 1/2 small onion thinly sliced


• 2 garlic cloves, minced


• 1/2 teaspoon ground cumin


• salt and freshly ground black pepper, to taste


• 1 Tablespoon lime juice


• 2 cups coleslaw mix or shredded cabbage


• 2 green onions, chopped


• 1/3 cup fresh cilantro, chopped


• 6 corn or flour tortillas


• 1/3 cup crumbled feta cheese (or goat cheese)


• lime wedges, for serving


• hot sauce, for serving (optional)

Directions

1. In a small bowl, mix together 2 teaspoons olive oil and the lime juice.  Add the coleslaw, green onions, and cilantro and toss to coat.  Season with salt and pepper to taste and set aside.


2. Heat 2 teaspoons olive oil in a medium skillet over medium high heat.  While the skillet is getting hot, mash the black beans slightly with a fork, leaving them still a little chunky for texture. 


3. When the oil is hot, add the onion and garlic and cook about 3 minutes or until the onions are translucent.  Add the black beans, cumin, and season with salt and pepper to taste.  Cook until heated through, about 3 minutes.


4. Heat a large dry nonstick skillet over medium heat.  Add tortillas in a single layer and heat until golden brown.  Flip, and cook until the other side is golden brown as well (about 1 minute per side). 


5. Spoon 1/4 of the bean mixture onto the crisped tortilla and top with slaw and cheese.  Serve with hot sauce and lime wedges.

*Recipe slightly adapted from this one.

10-minute Apple Cinnamon Quinoa and Oatmeal

Quinoa.  It's not just for dinner anymore! 

But what is it?

Well, quinoa (pronounced 'keen-wah') is an ancient "grain" native to South America that was once considered the "gold of the Incas".  Although most commonly considered a grain, it is actually a relative of leafy green vegetables like spinach and Swiss chard.  It is high in protein and includes all nine essential amino acids.  In addition to protein, quinoa features a host of other health-building nutrients.  Because it is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus, this "grain" may be especially valuable for people suffering from migraine headaches, diabetes, and atherosclerosis. (Source: WHfoods.com)

Considering the incredible punch of nutrition, and the fact that I had this HUGE 4 lb. bag of quinoa sitting in my pantry after a trip to Costco, I figured it was about time I found another use for quinoa other than just dinner. 

So here we have it - quinoa and oatmeal for breakfast!  And wow is it delicious and filling.  The fluffy texture and nutty flavor make it the perfect pairing for a unique twist on your morning oatmeal.   

I've made this breakfast several times since I first came across the idea of "quinoa for breakfast", and this is my favorite variation.  Knowing how nutritious it is, I've played with adding different fruits in order to find a variation that my almost 11 month old would enjoy.  Sure enough, he now shares it with me for breakfast (hence the 2 spoons in the photo above)...so long as every spoonful has at least one piece of fruit on it.  (Apparently it's all about the fruit/grain ratio for him.)  But he ate it and he ate it well, so I consider that a big win.  Our favorite variations so far have been made with apples, as mentioned in the recipe below, or ripe Bartlett pears swapped for the apples.  Next I'd like to see if he likes it even more with bananas (one of his favorites) or raisins. 

To cut back on morning prep time (and allow for variation) you can mix all of the dry ingredients together the night before and store them in an airtight container until you're ready to use them.

10-minute Apple Cinnamon Quinoa and Oatmeal

Ingredients

• 
  
  1/4 cup oats


• 
  
  1/4 cup quinoa


• 
  
  1 Tablespoon ground flaxseed


• 
  
  1 teaspoon cinnamon, or to taste


• 
  
  1 apple, chopped


• 
  
  1 - 1.5 cups water (depending on the consistency you prefer)


• 
  
  2-3 teaspoons agave nectar (or 1 Tablespoon Splenda, sugar, or other sweetener) (optional)

Directions

1. 
   
   Combine oats, quinoa, flaxseed, cinnamon, and chopped apple in a 2 quart microwave safe bowl.  Add water and stir. 


2. 
   
   Microwave on high for approximately 10 minutes or until quinoa is tender and liquid is absorbed, stopping to stir every 1-2 minutes.  (FYI, the quinoa is done when it is tender but still chewy and spiral-like threads appear around each grain.)


3. 
   
   Stir in agave nectar or other sweetener (optional) and serve.

Serves 1-2

Notes:  Most any fresh, frozen, or dried fruit would work great in this recipe (pretty much anything you would regularly add to your oatmeal).  As suggested in the original recipe, increase water slightly if you add dried fruit before cooking.

*Slightly adapted from SparkRecipes. 

You might also like:

Banana Oatmeal Breakfast Cups with Chocolate Chips

Sweet Potato Fries - 3 Ways