Trader Joe's Food Haul: My Favs

Trader Joe's has a way of making my life easier and tastier :)

I'm so excited that a new Trader Joe's opened up just walking distance from my apartment. I dropped in a few days ago and wanted to share some of the items I purchased along with ideas on how to use them.

Cauliflower Rice: I was making cauliflower rice before it was cool, and now it's EVERYWHERE! Now, Trader Joe's does most of the work by ricing the cauliflower for you. Use it for cauliflower rice, cauliflower pizza, cauliflower pancakes, cauliflower bread, and cauliflower oatmeal! Not only is it easier than doing it yourself, it's also cheaper than buying a head of cauliflower.

Trader Joe's Sprouted Wheat Bread: Basically a cheaper version of Ezekiel bread. It's hearty and delicious, and perfect for avocado toast! 

Trader Joe's Meatless Meatballs: I'm not vegetarian, but I do like vegetarian food. These are by far the best vegetarian meatballs I've ever had. My favorite way to eat them is with spaghetti squash and tomato sauce.

Trader Joe's Cilantro and Jalapeno Hummus: I usually just go regular, but wanted to try this flavor to spice things up. Use it on sandwiches, as a topping for chicken, as a dip for veggies, or even as a "dressing" for salad!

Trader Joe's Sweet Basil Pesto Smoked Chicken and Turkey Sausage: Healthier substitute for regular sausage! I love using this in stir-fries, pasta dishes, and even sandwiches (with tomato sauce and melted mozzarella- YUM). This is great to have on hand for quick meals.

Bagged Arugula and Spinach: I use spinach almost daily in my eggs, and was really feeling arugula for my salads this week!

Pastrami Smoked Atlantic Salmon: Smoked salmon can get pricey, but TJ's keeps it affordable. I used this in a giant salad with lots of veggies and goat cheese the day I bought it, then used the leftovers on TJ's Sprouted Wheat Bread toast with low-fat cream cheese!

I also loaded up on some essentials such as veggies, fruit, and eggs! What's some of your favorite products from Trader Joe's?

Tofu, Mushroom, and Farro Stir-fry

Farro is one of my favorite grains, although I rarely make it. It's sort of like brown rice, but it's chewier, and has a nutty, earthy flavor. Farro contains more fiber than brown rice and quinoa, and is a good source of zinc, iron, magnesium and B3.

Tofu, Mushrooms, and Farro Stir-fry

Ingredients:

1/4 cup uncooked farro
1 teaspoon olive oil
1/2 large onion, thinly sliced
1 package baby bella mushrooms
1 package light firm tofu
1 tablespoon nutritional yeast
1 teaspoon Bragg's Liquid Aminos
Salt
Garlic Powder
Paprika
Oregano

Directions:

1. Cook the farro as per package directions.

2. Spray a large non-stick skillet with cooking spray. Add one teaspoon olive oil. Add the onion and cook until soft, about 4 minutes.

3. Add 1 package of baby bella mushrooms and cook until soft (about 5 minutes). Drain the package of tofu. Crumble into the pan (I use a spatula to break it up or my hands). Add salt, garlic powder, paprika, oregano, and the nutritional yeast. Stir to combine.

4. Add the cooked farro and Bragg's Liquid Aminos (or soy sauce). Stir together to combine and serve!

Serves 2

Nutrition Info: 254 Calories, 6 grams Fat, 25 g Carbohydrates, 25 grams Protein

Zucchini Noodles with Avocado Sauce

Zucchini takes the place of pasta in this light and healthy dish! The flavors of the creamy avocado on the cold, crisp, zucchini "noodles" are the perfect combination to help you feel satisfied without weighing you down. I made this dish for about two months straight during my dietetic internship. It was easy and quick to prepare, and kept me going all day at the hospital. Plus it is delicious!

I used to use a vegetable peeler to make my zucchini "noodles" and they looked more like pappardelle (a thick ribbon-like pasta). I got a Paderno Spiralizer for Christmas so I've been using that instead- I love it! No worries if you don't have one. A vegetable peeler will do the job.

There are two ways I make my avocado sauce. The first uses nutritional yeast. Nutritional yeast is a deactivated yeast that is yellow in color. It adds a cheesy, nutty flavor to the sauce, and is a great source of vitamin B12.You can find nutritional yeast in the natural section of your grocery store, or buy it in bulk at Whole Foods. I also order mine from Vitacost. The second version is more basic with a more pronounced avocado flavor.

This tastes best after it has sat in the fridge a few hours, but it's still delicious when I eat it right away. 

After using my spiralizer:

         

Served this dish with Beyond Meat Chicken Strips and roasted paprika butternut squash:

Zucchini Noodles with Cheesy Avocado Sauce

Ingredients:

1 medium zucchini
1/3 ripe avocado
1 tablespoon nutritional yeast
1 1/2 tablespoons water
Salt
Pepper
Garlic powder
Fresh basil, parsley, or cilantro (optional)

Directions:

1. Peel zucchini into thin ribbons or use a spiralizer to make zucchini "noodles". Sprinkle with a little salt, pepper, and garlic powder.
2. Place the avocado, nutritional yeast and water in a blender or food processor. Blend until smooth. Toss sauce with the zucchini noodles. Top with fresh herbs (if desired).

Zucchini Noodles with Avocado Sauce

Ingredients:

1 medium zucchini
1/3 ripe avocado
1/4 cup Greek yogurt
1-2 tablespoons water
Salt
Pepper
Garlic powder
Fresh basil, parsley, or cilantro (optional)

Directions:

1. Peel zucchini into thin ribbons or use a spiralizer to make zucchini "noodles". Sprinkle with a little salt, pepper, and garlic powder.
2. Place the avocado, Greek yogurt, water, salt, pepper, and garlic powder in a blender or food processor. Blend until smooth. Toss sauce with the zucchini noodles. Top with fresh herbs (if desired).

Easy Miso Glazed Tofu

I love anything miso! You can find miso paste in the health food section of your grocery store, or at Whole Foods. It is VERY important to drain your tofu and get the moisture out in order to get the right texture for cooking. I've posted it in a previous post, but I'll post my tofu "how-to" again:

1. Cut your block of tofu  into 6"steaks", about 3/4-1" thick.
2. Place your "steaks " between paper towels, or a dish towel.Put something heavy on top (heavy pot), and let it sit at least 15-20 minutes.
3. Keep your tofu "steaks" or cut into cubes to use in your favorite recipes.

Easy Miso Glazed Tofu

Ingredients:

1 package of tofu (I use Nasoya Light Firm Tofu)
1/4 cup Bragg's Liquid Aminos (or Soy Sauce)
2 tablespoons water
2 tablespoons white miso paste
1 packet Truvia

Directions:

1. After getting the moisture out of your tofu (as described above), cut into 1-2" cubes. Heat a non-stick pan over medium high heat. Spray with cooking spray and add the tofu.
2. Cook the tofu until it gets nice and golden brown on all sides.
3. Meanwhile, whisk together the remaining ingredients for your sauce. Add the sauce to the pan and lower the heat. Cook about 1-2 minutes until the sauce reduces and it gets a little thick. Stir until all the tofu is coated.
4. Enjoy!

Tempeh Mole Meatballs

After seeing a post for Tempeh Mole Muffins from Laura's blog  I immediately decided I had to make them. I talked about my love for tempeh in a previous post that features one of my favorite ways to prepare it. I thought it was time to try something new and this recipe looked delicious! I modified the original recipe slightly and substituted the sweet potato with pumpkin, swapped fresh garlic for garlic powder (I was all out of fresh!), and adjusted some of the amounts of the spices according to my taste. I also decided to make my tempeh into the shape of meatballs instead of muffins. I ate them throughout the week (see my Instagram pictures @adena86). I loved the unique texture and flavor it gave to my meals! And look how cute they are!

Tempeh Mole Meatballs
Modified from www.sprint2thetable.com

Ingredients:

8 ounces tempeh
1/4 cup egg whites
1 1/2 tablespoons lime
1 T nutritional yeast
1/2 teaspoon cumin
1 teaspoon garlic powder. 
1/4 teaspoon black pepper
1/2 teaspoon ground ginger
1 teaspoon oregano
1 teaspoon smoked paprika
1 teaspoon ground coriander
1 teaspoon onion powder
1 teaspoon cocoa powder
1/2 teaspoon cinnamon
1/2 teaspoon tumeric
1/4 cup canned pumpkin

Directions:

1. Preheat oven to 375. Coat a baking sheet or muffin tin with cooking spray.
2. Place tempeh, egg whites, and lime juice and pulse. Add all remaining ingredients except for the pumpkin and pulse until mixed. Stir in the pumpkin.
3. Form the batter into meatballs. I used a cookie scoop that is approximately one tablespoon.
4. Bake for about 15-20 minutes, or until browned and set. Allow to cool.

I made 15 meatballs out of my mixture (yes, I know there is 14 in my picture- I ate one before taking it!). I usually had three meatballs as a serving. This is mostly because I used them as a side dish, or small protein boost to my meals. Feel free to make your serving size larger if you'd like to make it the main protein in your meal. 

Nutrition Facts (per 3 meatballs): 98 Calories, 3.2 g Fat, 6.8 g CHO, 10.6 g Protein  

Spicy Seitan, Eggplant, and Shirataki Noodles in Tomato Pumpkin Sauce

Spicy, creamy, satisfying AND clean- I was not expecting this dish to turn out so delicious!! It was just a combination of some food I had to use up in the fridge. These situations always tend to lead to something really tasty. Before I share this recipe, I want to talk a little about the ingredients used in this dish. Seitan is a vegetarian protein from wheat gluten. It has a nice meaty texture and savory flavor once it's cooked. I buy mine at Whole Foods. You can probably use ground beef, chicken, or turkey in place of the seitan for this recipe. Shirataki noodles are made from tofu, and are a great low calorie and low carbohydrate alternative to regular pasta. I know it sounds weird, but I'm really a fan! The texture is great and they come in several varieties including macaroni, spaghetti, fettuccine, and angel hair! A huge plate of pasta for 20 calories?? I'm in! I also buy these at Whole Foods, but they are also usually available in the natural food section of your grocery store.

Shirataki noodles are gluten-free, dairy-free, cholesterol-free, vegan and kosher certified. Many people complain of a "fishy" smell when they open the package- do not let this scare you. The noodles must be rinsed and drained completely. After that, place them on paper towels and pat dry. Then, microwave the noodles for 30 seconds.

I had roasted eggplant on hand, so that's how it got thrown into this dish. Simply preheat your oven to 450, diced one small eggplant into 1/2" cubes, coat evenly with an olive oil mister, and roast until soft (about 30 minutes). Make sure you give them a stir every 10 minutes.

OK, so now that you the basic prep, I can share my recipe : )

Spicy Setian, Eggplant, and Shirataki Noodles in Tomato Pumpkin Sauce

Ingredients:

2 garlic cloves, minced
1 pacakage WestSoy Ground Seitan
1/2- 1 teaspoon each of cumin, paprika, chili powder, and garlic powder
1 small eggplant, diced into 1/2 " cubes and roasted
1 package Tofu Shirataki Fettuccine Noodles
1/4 cup canned pumpkin
1 tablespoon tomato paste
1/2 tablespoon Bragg's Liquid Aminos (or soy sauce)

1 t Apple Cider Vinegar
Splash of vegetable broth
1 tablespoon Nutritional Yeast

Directions:

1. Mix together the pumpkin, tomato paste, cider vinegar, broth, and Bragg's. Set aside.
2. Heat a non-stick pan coated with cooking spray over medium heat. Cook the garlic until it begins to soften. In the meantime, drain your package of ground seitan.
3. Add the seitan to the pan, then add your spices. Cook until the seitan starts to brown.
4. Add the eggplant and Shirataki noodles.
5. Add the sauce to the pan. If needed, thin it out a little more with some broth. Sprinkle the nutritional yeast into the pan. Toss gently until everything is combined.
6. Serve! I garnished mine with parsley because I had some and thought it would look pretty : ).

I split this up into two mini-meals. I ate mine cold, as per usual, but I'm sure it's great hot as well!

Nutrition Facts for one serving (out of the two it makes): 197 calories, 3.4 g Fat, 17.2 g CHO, 9 g Fiber, 28 g Protein

Beyond Meat: Chicken-Free Strips

I was so pumped for my Whole Foods and Trader Joe's shopping spree today. I love having a fully stocked fridge with all my go-to foods : ). Whole Foods is the only grocery store that sells some of my favorite vegetarian including Soy Boy Baked Tofu, Soy Boy Tempeh, and Seitan. Trader Joe's carries my favorite "chicken-less" strips. HOWEVER, I was SO excited to find a new product at Whole Foods by a brand called "Beyond Meat". I am always skeptical when I see new meat analog products. They are usually very processed, high in sodium, and many of them often have a high carbohydrate content.  I expected to be disappointed upon reading the package label, but as soon as I did, I knew I had just discovered something wonderful. Here's the scoop:

Beyond Meat Chicken-Free Strips are 100% vegan, gluten free, NON-GMO :), cholesterol free, dairy free, and ABX and hormone free. The protein comes from soy and peas. A generous serving size of seven strips provides 120 calories, 4.5 grams of fat, 18 grams of protein, 5 g of carbohydrates, and 3 grams of fiber! They contain 40 mg LESS sodium than Trader Joe's version, and 210 mg LESS sodium than Morningstar's.

I'm also impressed with the ingredients in this product. You won't see other chicken-less strips with such an impressive list! I got this from the company's website:

Soy and pea protein isolates: Protein isolates are used in foods like baby formula to provide the highest amount of clean plant protein possible.

Amaranth: Amaranth is an ancient grain originally used by the Mayans and Inca. It is gluten-free.

Vegan chicken flavor: Our proprietary chicken flavor is plant-based and plain tasty. It contains no added MSG or gluten and is 100% vegan.

Soy and carrot fiber: These fibers are GMO-free.

Expeller-pressed canola oil: This is the cleanest form of canola oil. It’s free of saturated fat and extracted without chemicals.

Dipotassium phosphate: Dipotassium phosphate is a common source of potassium.

Titanium dioxide: Our food-grade titanium dioxide is a naturally-occurring mineral.

Sodium alginate: Sodium alginate is derived from brown algae.

Calcium sulfate: This food-grade ingredient is a naturally-occurring mineral.

And the taste? I couldn't wait to try them and added them to my salad as soon as I got home. Not only are the strips visually appealing, but the texture and taste was totally on point! Not "fake" tasting or salty like other chicken-free products I've tried. They were tender, and delicious and are officially my new strips of choice. There are currently three flavors: Grilled, Lightly Seasoned, and Southwestern, and I cannot wait to try them all!

Mexican Spaghetti Squash Pie

       Before I get into my pie story, can we please take a moment to appreciate the incredible fluffiness of my protein pancakes this morning?!

 Holy YUM!!! These are the same as my Banana Bread Psyllium Panckes, except I used Cellucor Peanut Butter Marshmallow protein powder.

Ok, now my post:

I hadn't bought seitan in a while, so when I saw a package of "seitan crumbles" I thought it would be fun to experiment. Seitan, or "wheat meat" is made from wheat gluten. Not only does it have a very similar look and texture as regular meat, it is also a great source of protein. One of my favorite ways to prepare seitan is to simply roast it with a little garlic powder. It's now sold as strips, crumbles, and cubes, so its easier to incorporate into your favorite recipes.

I originally thought of seasoning the seitan crumbles like taco meat. The entire idea for this recipe came together when I noticed I had a spaghetti squash that needed to be cooked, and a half a jar of salsa looking lonely in the fridge. The rest just happened. This was SO delicious and flavorful, and really simple to make! This recipe makes two meals, or four side dishes.

Browning up the seitan:

 

Squash and egg white mixture:

 

 Finished!!

Mexican Spaghetti Squash Pie

Ingredients:

1/4 cup chopped onion
2 garlic cloves, finely chopped
1 package seitan crumbles (or 1 cup ground turkey, chicken, beef)
Cinnamon, cumin, and chile powder, to taste
1 tablespoon raisins (optional, can do more if you like)
1/2 cup salsa
1/2 cup cilantro, roughly chopped
1/3 cup egg whites
2 cups cooked spaghetti squash
1/2 cup low-fat Mexican cheese blend

Directions:

1. Preheat oven to 350. 
1.  Heat a medium pan over medium-high heat and coat with cooking spray. Add garlic and onion and cook until they begin to soften.
2. Add seitan to the pan and cook for a few minutes until the "meat" starts to brown.
3. Add spices, raisins, salsa, and cilantro and mix well.
4. Mix together squash and egg whites in a bowl. Place the mixture into a casserole dish coated with cooking spray. Lay the seitan mixture evenly over the squash. Bake for about 25 minutes.
5. Sprinkle the cheese over the pie and bake for an additional 10 minutes (or until cheese melts).
6. Let the pie sit for about 5 minutes before serving. You can top this with plain Greek yogurt or fat-free sour cream, salsa, avocado- whatever!

I served mine as a side dish with Fiesta Lime Barramundi and roasted asparagus- YUM.

Side note: I am obsessed with Sriracha.

Maple Dijon Roasted Tempeh

I spend way too much time in the kitchen :) . I would seriously spend all day cooking if I could. Did some meal prep yesterday:

Here we have paprika sauteed mushrooms, miso-roasted eggplant, grilled eggplant, roasted acorn squash, and Maple-Dijon Roasted Tempeh. I'm OBSESSED with tempeh. I need to dedicate an entire post to it. Unfortunately, I'm super busy and work 439205834 hours a week. Therefore, I'll just post a yummy recipe and give you the short and sweet tempeh rundown until my schedule calms down a little bit:

Tempeh is made from fermented soybeans, it's high in protein, it has a FABULOUS nutty flavor, and a great meaty texture. My Maple-Dijon Roasted Tempeh recipe is a modified version of the one from Clean Food, and it will make you a tempeh lover IMMEDIATELY.

I use Soy Boy Organic Soy Tempeh. One three ounce serving provides 160 calories and 17 grams of protein! The entire package is 2.5 servings. I eat half the package for a total of 200 calories and 21 grams of protein.

Maple-Dijon Roasted Tempeh

Ingredients:

1 (8 oz) block of tempeh
2 tablespoons Dijon Mustard
2 tablespoons sugar-free syrup (or regular)
1 tablespoon Bragg's Liquid Aminos (or soy sauce)
1 tablespoon extra-virgin olive oil

Directions:

1. Preheat your oven to 400.
2. Cut the tempeh into 1/2 inch strips and steam for 10 minutes.
3. In a bowl, whisk together the mustard, syrup, soy sauce and olive oil.
4. Pour marinade over the tempeh and stir until the tempeh is evenly coated. Marinate for 30 minutes.
5. Place tempeh on a baking sheet coated with cooking spray.
6. Bake for 10 minutes. Flip, and bake an additional 10 minutes.
7. EAT!!

I served my tempeh alongside some grilled eggplant, mushrooms, and maple smashed acorn squash (greek yogurt + sugar-free syrup + cinnamon + stevia + my roasted acorn squash all mashed together!) The next day, I served it cold over a huge arugula salad with roasted brussel sprouts, miso-roasted eggplant, roasted acorn squash, heirloom tomatoes, fat-free feta, and my GO-TO three ingredient Dijon-balsamic vinaigrette (dijon mustard + balsamic vinegar + Truvia). Holy YUM.

"V" is for Vegetarian Italian Tofu Bake!

I've been SO busy and all I've wanted to do is cook and blog! Interning, working, and school are ruining my blog-life :( . I've made so many delicious meals this week and I want to share all of them. But FIRST I'm am SO excited to announce that I was one out of the four winners for the V: ABC #plantPOWER February challenge!! It was my very first entry- I had no idea if I entered correctly or what the rules were, so it was a complete shock when I saw my picture next to the other winners! Not only that, @heatherwaxman featured my picture on her amazing blog (check it out if you haven't already). So a HUGE thank you to @heatherwaxman and @proteincakes for making my day! Here's the dish:

This is actually a favorite of mine that I posted previously. Check out my tofu tutorial for information on preparing the tofu before baking (it is KEY to get the moisture out before cooking). You can basically use any veggies you have on hand- I used one large yellow summer squash and about 1 1/2 cups of white mushrooms. Preheat your oven to 400. Spray a large baking pan with non-stick spray. Place the tofu and the veggies on the pan and season with garlic powder and Italian seasoning. Cover with about 1/2 cup tomato sauce (I used Hunt's organic). Bake for about 40 minutes stirring the veggies and flipping the tofu once in between. Feel free to add a little more sauce on top of the tofu after they are flipped. Toss in some fresh herbs at the end (I used basil and parsley) and serve!! I actually made this ahead of time and ate it cold the next day- SO delicious!! Feel free to sprinkle with some grated cheese :).

Speaking of #plantPOWER, I made an incredible roasted kale salad this week!! If you've never tried roasting kale before, you need to seriously considering making it- like NOW. I had leftover roasted brussel sprouts, roasted butternut squash, and roasted baby bell peppers. So after making my kale, I threw everything together and whipped up my favorite kale salad dressing: Susan's Lite Goddess Dressing. I don't follow it exactly, so I'll post my version here.

 Lite Goddess Dressing:

Roasted Kale Salad with Butternut Squash, Feta Cheese, and Lite Goddess Dressing

Ingredients:

1 Bunch fresh kale
1 garlic clove, thinly sliced
1/2 cup roasted butternut squash (or sweet potato, pumpkin, etc.)
1 cup roasted veggies (I used brussel sprouts and bell peppers- use whatever you have!)
1/4 cup fat free feta cheese
1/3 avocado diced
1 tablespoon toasted pumpkin seeds (use any nuts or seeds you have on hand)
2 tablespoons diced apple (use as much as you like or leave it out)
3 tablespoons Lite Goddess Dressing

Directions:

1. Preheat your oven to 425. Place a large baking pan in the oven for about 5 minutes.
2. Separate the leaves of the kale from the stem. Wash and dry thoroughly.
3. Spray kale leaves with olive oil mister (or just toss lightly with olive oil). Toss with the sliced garlic. Sprinkle with sea salt to taste.
4. Place the mixture on the warmed baking pan. Bake for about 7 minutes, stir, then bake about five more minutes until crisp and tender (don't go too long or you'll end up with kale chips!)
5. Toss with the remaining ingredients and enjoy!!

Lite Goddess Dressing
Inspired by fatfreevegan.com

Ingredients:

6 ounces Lite Silken Tofu
3 tablespoons water
1 1/2 tablespoons cider vinegar
2 tablespoons lemon juice
2 teaspoons low-sodium soy sauce
1/2 teaspoon salt
1/4 teaspoon sesame oil
1 tablespoon tahini

Directions:

1. Place all ingredients in a blender or food processor (I used my Ninja and have also used The Magic Bullet for this) and process until smooth.

This dressing is creamy and delicious and only about 10 calories a tablespoon!

I enjoyed my SUPERFOOD salad with my cheesecake flavor tofu protein bar (I used sugar-free cheesecake pudding mix instead of the banana flavor in the original recipe)!! This was a great way for me to use up the rest of the silken tofu that I had left over from the dressing I made.

And what's a post without some pancakes?! I'm currently working on perfecting my Peanut Butter and Fluff Protein Pancakes:

Stay tuned . . .

Apricot Chili Glazed Tofu

Tofu is SO versatile and takes on the flavor of anything it's prepared with. The only tricky part about tofu is getting the right texture, which is why you need to take the time to get the moisture out (slice it into slabs and place on a plate with paper towels or dish towel, then top with another heavy plate or pan). Check out my tofu tutorial post :)

This dish was quick, easy, and full of flavor:

 All I did was stir-fry the tofu and blended together the following: sugar-free apricot preserves, Bragg's Liquid Aminos (or low-sodium soy sauce), a little chili garlic sauce, and sake. I didn't measure anything, but if I had to guess: 3 tablespoons of preserves, 1 1/2 tablespoons Bragg's Liquid Aminos, 1/2 teaspoon chili garlic sauce, and about a tablespoon of sake. This was the perfect amount for half a block of tofu. Cut your tofu into cubes and stir-fry in a non-stick pan coated with cooking spray. BE PATIENT. I probably didn't touch mine for a good 10 minutes before I flipped it. I like it to get nice and golden brown:

  When tofu has been flipped and turns golden brown on the other side, pour the sauce over the tofu, lower the heat, and let it cook and reduce for a minute or two. I served this dish with roasted brussel sprouts and baby bell peppers that came out PERFECT. To make this side dish, preheat your oven to 425 on the convection setting (just heat to 450 if you don't have convection). Quarter the brussel sprouts and slice the bell peppers. I sprayed my veggies with my olive oil mister and sprinkled on some sea salt and pepper. Then, I placed them on a baking pan coated with cooking spray, and covered with foil. I cooked them for about 30 minutes.

 My apologies for not being very official with this post/recipe- but it was too good not to share!

Hearty Kale, Bean, and "Sausage" Ragout

I've been making this dish for years. It's SO simple, yet so delicious. It's a thick, hearty, nutrient packed, comfort-food-status pretty little feast :).

I consider kale a SUPERFOOD- it's a nutritional powerhouse packed with  vitamins, minerals, and phytochemicals- substances associated with the prevention of cancer, diabetes, heart disease, and hypertension.  One cup of cooked kale provides 36 calories, 354% the daily value for vitamin A, 88% the daily value for vitamin C, 1,327% the daily value for vitamin K, 10% the daily value for fiber, and 9% of the daily value for calcium.

Kale is also a rich source of glucosinolates, sulfur-containing compounds that give kale and other cruciferous vegetables (broccoli, califlower, cabbage, etc.) their aroma and taste. Glucosinolates break down into biologically active compounds  including indoles and isothiocyanates. According the the Linus Pauling Institute, these compounds could help prevent cancer by enhancing the removal of carcinogens before they can damage DNA, or by altering cell-signaling pathways in order to prevent normal cells from becoming cancerous. Some glucosinolate hydrolysis products may influence hormones in ways that inhibit the development of hormone-sensitive cancers. 

So, EAT KALE!

Ok, ok,  no more science . . . onto the recipe ;) 


I got this recipe from Cooking Light, but modified it slightly to fit my preferred calorie, protein, and carbohydrate preferences. I also substituted the chicken sausage for Trader Joe's Vegetarian Sausage. Trader Joe's brand seriously has the best vegetarian sausage out there. These links are higher in protein, lower in calories, and lower in CHO's than it's competitors (Tofurky, Lightlife, etc.). AND they win the taste test hands down. No "fake" chemically taste that I notice in some other brands. Anyway, you are more than welcome to use chicken sausage instead. Applegate Organics makes a wonderful chicken sausage that is only 140 calories and packs 14 g of protein. The best part? It has a short, simple ingredient list - no hidden additives or weird ingredients. The chicken and apple sausage would be great with this ragout. (Ingredients: organic chicken, organic dried apples, sodium lactate (from beets) and  less than 2% of the following: sea salt, organic apple juice concentrate, organic spices, organic garlic.

Hearty Kale, Bean, and "Sausage" Ragout

Ingredients:

1/4 cup onion, diced
2 Trader Joe's Vegetarian Sausage Links, halved lengthwise and sliced (or chicken sausage)
2 garlic cloves, chopped
1 medium zucchini, quartered and sliced 
4 cups roughly chopped kale leaves (many stores now sell kale already chopped and ready to go!)
1/2 can diced tomatoes
1/2 cup cannellini beans (or other white bean)
1/2 cup water
Salt and pepper to taste

Directions:

1. Spray a medium size sauce pan with non-stick spray. Add one teaspoon of olive oil and heat over medium heat. Add diced onion and sausage. Cook until sausage begins to brown on all sides, stirring frequently.
2. Add garlic and zucchini and cook until soft, about 5 minutes.
3. Add kale, beans, tomatoes, water, salt and pepper. Bring to a boil, then reduce heat, cover, and simmer about 15-20 minutes.
4. Serve! I like to top mine with a little parmesan cheese.

Extra kale? Make kale chips!! Savory, crispy, and totally addicting healthy substitution for potato chips. Lightly drizzle kale leaves with olive oil (I use my olive oil mister), sprinkle with sea salt, and bake at 350 for about 10-15 minutes until lightly browned and crispy! Note: Make sure the leaves are dry and free of moisture for best results.

References:

Higdon JV, Delage B, Williams DE, et al. Cruciferous Vegetables and Human Cancer Risk: Epidemiologic Evidence and Mechanistic Basis. Pharmacol Res. 2007 March; 55(3): 224-236. 2007.

The Super-fast Super Omelet

I found myself making this omelet concoction pretty regularly lately. It's a great way to use up leftovers and whip up a healthy, filling meal really quickly. There's basically no rules- you just have to be willing to think outside the "omelet box". Just a few simple steps:

1. Grab some veggies (fresh, frozen, leftover- whatever! Just make sure to cook the frozen or uncooked veggies first) and some cooked sweet potato/butternut squash/acorn squash/spaghetti squash (optional but highly recommended!)

2. Throw everything into a non-stick pan and cover with your egg whites

3. Add cheese!

Yes, the sweet potato/butternut squash/acorn squash may sound odd, but they taste so buttery and creamy and delicious with the veggies and cheese! My omelet below was packed-out with superfoods- sweet potato, spinach, mushrooms, and peppers. I topped this monster omelet with parmesan cheese and plenty of paprika (obessed with this spice). You can also add some chopped up veggie burger, boca crumbles, chicken, turkey, cooked salmon, etc.- the possibilities are endless. I also love using Light Laughing Cow wedges- just dollop it on and let it melt right in (YUM).

Typing this post made me think of another egg dish I love- it's a sunny side up egg over spaghetti squash and sauteed spinach, topped with parmesan cheese. The egg yolk (AKA ooey-gooey-yolk deliciousness) serves as the "sauce" in this dish.

Who says eggs are only for breakfast?

The Most Perfect Fall Salad EVER: Roasted Butternut Squash and Arugula with Tahini Dressing

I think this might be the BEST salad I have EVER made. I made it an hour ago and made every person in my family try a bite. I still can't stop thinking about it. These ingredients are MEANT to be together. I made extra dressing so I can make the salad again for lunch tomorrow. It's a hearty salad with super healthy ingredients so you feel nutritionalized (I just made that word up), satiated, and all warm and delicious inside. Not sure if that made sense, but I really cannot describe how incredible this salad is...

The original recipe is from Redbook Magazine, but I tweaked it a bit to make it lower in fat/calories and sugar. I also added Roasted Sausage-Less Sausage to add more protein :)

Salad:

1 Butternut Squash, peeled, halved, seeded, and cut into 1-inch chunks (Mine came out to about 3 1/2 to 4 cups)
1 1/2 t olive oil
1/4-1/2 t paprika
1/2 t salt
Less than 1/4 t black pepper
3 T pumpkin seeds
8 cups baby arugula
1/3 cup coarsely chopped parsley
1/4 cup raisins
4 oz fat free feta crumbles
Trader Joe's Sausage-less Sausage (optional)

Dressing:

2 T plain Greek Yogurt
2 T Tahini
1 T lemon Juice
1 small garlic clove, minced
1/4 t salt

1. Heat oven to 375 F.
2. Salad: In a large bowel, toss squash, oil, paprika, salt, pepper. Spread out evenly on a sprayed baking dish. Roast about 25 minutes, stirring halfway through under squash is tender. Sprinkle squash with the pumpkin seeds for the last 5 minutes of roasting. If using the sausage-less sausage, roast in the oven during the last 10-12 minutes of the squash cooking.
3. Dressing: Whisk together all of the ingredients. Whisk in 2 T boiling water.
4. In a bowl, gently toss squash, arugula, parsley, raisins, feta and sausage-less sausage (if using). Drizzle dressing over salad and EAT!!

I made enough of the squash and salad for 4 servings, but only mixed 1 serving worth of salad with the dressing since it was only me eating. I will make the salad again and toss with the dressing when I'm ready to eat it so its not soggy. SO DELISH :)

Spaghetti Squash with Cheesy Creamy Boca Sauce!

This is one of the most fabulous comfort food-type dinners I've made in a while! This is really something you HAVE to try. I based my recipe off of this recipe by Emily Malone. Her recipe calls for mushrooms as the bulky base of the sauce, but I already had mushrooms at lunch . . . SO I replaced the mushrooms with Boca Crumbles, left out the non-dairy creamer (partially because I didn't have any) and ended up with a savory, creamy, cheesy, stick-to-your-guts sauce. Plus, I accomplished my goal of adding a "meaty" protein to round out the meal. I really liked Emily's technique for cooking the spaghetti squash; instead of scooping out the gooey seeds and membrane AFTER baking it in the oven, she cuts it open BEFORE, scoops it out, and rubs the insides with chopped garlic and a little olive oil. So I prepared mine just like that for a little over an hour and it came out perfect. While that was in the oven, I sauteed some garlic and onion in a pan with non-stick spray. I added my Boca Crumbles, cooked it for a few minutes, then poured in about 1/4 cup unsweetened almond milk. I let that cook down and thicken up a little, then I added about 1 1/2 T nutritional yeast :). I added a little more almond milk (about another 1/4 cup)and 1/2 teaspoon of cornstarch that I previously mixed with some water (DO NOT add the cornstarch directly to the sauce). Finally, I seasoned it with a little salt and pepper- that's it!! I must say- I never got why nutritional yeast was described as "cheesey", and now I definitely do. This sauce is the reason I will definitely be incorporating it in future recipes.