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Healthy Eating

RECIPES

Home Cookin’: Caribbean Succotash

Caribbean Succotash

The first hints of fall may be in the air, but that doesn’t mean I’m ready for the changing of the seasons. Inspired by a Jamaican recipe in Bon Appétit’s January 2011 issue, I recently whipped up a scrumptious vegan-friendly Caribbean Succotash. Made with a mix of fresh and frozen vegetables, including lima beans, carrots, zucchini, corn and cucumber, this dish is incredibly quick and easy to prepare.

Though the ingredients are fairly simple, what makes this dish extra special is the wonderful combination of fresh thyme, unsweetened coconut milk, cayenne pepper and nutmeg. Not sure about you, but I’m clearly not clever enough in the kitchen to dream up that recipe combination! I am, however, clever enough to test and share this recipe with my dear blog readers!

While I don’t want to post the recipe on my blog for copyright reasons, please view it here on Epicurious. I can, however, share a few tips that helped me prepare this recipe. I omitted the onion and red bell pepper due to heartburn issues (boo hoo). I also found it helpful to use frozen lima beans and corn, in addition to pre-shredded carrots from the grocery store to save time. I also opted for light, unsweetened coconut milk to lighten up the dish a bit. My last tip is to chop the cucumber and keep it in a separate tupperware container if you’re planning to enjoy warm leftovers of this dish, as I don’t like the idea of microwaving cucumber.

Tips and swaps aside, the end result was fantastic and I’m sure the original recipe is equally incredible. Creamy with a subtle sweetness from the light coconut milk, the hints of cayenne, nutmeg and fresh thyme really round this dish out. I also love dishes with a good amount of crunch to them and the coconut milk sauce does a nice job of dressing the veggies without rendering them mushy after a few days in the refrigerator. I’ll be making this recipe again the next time I need a tropical boost. Hear that old man winter?

Buon Appetito!

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RECIPES

Home Cookin’: Sesame Soba Noodle Salad

Sesame Soba Noodle Salad by Jessica Gioglio

Fun fact: I’m a whiz at stir-frys and noodle salads. I love taking a few simple ingredients and turning them into a decadent, flavorful dish. This noodle salad recipe takes healthy whole wheat soba noodles and dresses them up with a mix of fresh, aromatic flavors including toasted sesame oil, white miso, mint and orange. The result – not your average noodle salad.

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RECIPES

Home Cookin’: Easy Roasted Butternut Squash

Roasted Butternut Squash by Jessica Gioglio

Simple, yet delicious, roasted butternut squash is a side dish that I’ve been introducing to friends and family members for some time now.  If you enjoy potatoes, or sweet potatoes, you should definitely consider swapping to butternut squash on occasion.  Not only is it flavorful, but it’s also a lot lower in calories than the average potato.  FitSugar.com notes that one cup of butternut squash is 63 calories, while one cup of sweet potatoes is 130 calories.

Nutritional stats aside, butternut squash is a versatile veggie.  From pureeing into a soup, to lightening up breakfast potatoes, perking up a stir-fry, or tossing into a salad, I keep coming up with new ways to leverage my favorite squash.  While I’ll eventually get to sharing all of my incredible squash recipes, I recommend starting simple by roasting the squash with olive oil, balsamic vinegar and fresh rosemary.

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RECIPES

Home Cookin’: Fresh Raspberry, Cucumber, Feta, Green Bean and Chickpea Spinach Salad

Looking for a healthy lunch or dinner that can be whipped up in ten minutes? A fantastic dinner party salad that’s sure to wow your friends?  Look no further.

Incredibly simple, this fresh salad does not require actual cooking!  If you can select good ingredients and chop bite sized pieces, then you can prepare this meal.

I’ve listed the ingredients below as a serving for a six to eight person dinner party.  For one person, it should result in several lunch or dinner sized portions.  If you’re cooking for one, I would put all of the ingredients into separate tupperware containers and combine them specially for each meal so that the lettuce does not wilt.  By making the salad that way, it’s easy to customize the meal to your preferences, and you can mix and match serving it as an entree salad, versus adding a piece of chicken or salmon on the side.

Salad Ingredients:
– 1 bag of baby spinach
– 1 large cucumber
– 1 bag of green beans in a microwaveable bag
– 1 can of chickpeas (garbanzo beans)
– 1 container of crumbled feta cheese (or less, depending on your preferences)
– 1 pint of raspberries
– Olive oil
– Crushed black pepper
– Whole Foods fat free balsamic vinaigrette

Puncture holes into the bag of green beans and steam in the microwave according to the package directions. Remove green beans in the microwave and place in an empty bowl to cool.

While the green beans are cooling, chop the cucumber into bite sized pieces and set aside. Once the green beans are cool, chop them into bite sized pieces and toss with one tsp of olive oil and season with crushed black pepper. Rinse the canned garbanzo beans with water in a strainer and allow to dry.

Pour the entire bag of spinach into a large bowl. Add in the chopped green beans and cucumber. Toss. Add in garbanzo beans and crumbled feta cheese. Toss again. Add in raspberries and carefully toss.

Serve with a tangy, fat free balsamic dressing, like Whole Foods Fat Free Balsamic Vinaigrette, Trader Joe’s Fat Free Balsamic, or Newman’s Own Lighten Up Balsamic Vinaigrette Dressing. Buon Appetito!

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RECIPES

Home Cookin’: Cranberry-Apple Chutney

Cranberries & Sugar by Jessica Gioglio

This Thanksgiving, I’m introducing a delicious new side dish to our menu: homemade cranberry-apple chutney.  Sweet yet tangy with hints of cinnamon and ginger, this chutney is fantastic when paired with turkey.  It’s also a lovely addition to a turkey sandwich – think Iggy’s whole grain bread, dijon mustard, spinach, leftover turkey and chutney.

To make the chutney, you’ll need the following:
– 1 lb cranberries
– 1 cup water
– 1/2 cup sugar
– 2 green apples, peeled, diced in 1/2 inch pieces
– 1/4 cup red wine vinegar
– 1/4 cup lemon juice (e.g. one to two lemons)
– 1/3 cup sugar
– 1 tbsp cinnamon
-1/4 tsp ground cloves
-1 tbsp fresh ginger

Start by combining the cranberries, one cup of water and 1/2 cup of sugar in a medium saucepan.  Bring to a boil, then reduce to low heat and simmer for ten minutes.  After ten minutes, remove from heat, but keep the saucepan on the stove.

While the cranberry and sugar mix is boiling, chop two green apples and toss with red wine vinegar, juice of two lemons, 1/3 cup of sugar, cinnamon, ground cloves and fresh ginger. Pour mix into another medium sauce pan and cook on medium heat until the apples are soft.

Once the apples are soft, combine with cranberry mix and heat until the chutney forms.  You’ll want it to be the texture of a thick cranberry sauce with chunks of apples.  Allow to cool and then pour into three empty jam jars (I hoard jars of Bonne Maman preserves for this very reason).

Buon Appetito!

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