Foodie Friday: Creamy Avocado Sauce

Creamy Avocado Sauce - Copyright 2013 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

If there is one food I love above most others, it has to be the avocado.  I love it so much so that I will often order a dish in restaurants almost solely because there's avocado in it.  It's just that appetizing to me.  In the not-so-distant past, people feared avocados because they feared the fat contained within them. However, the fat in avocados is nothing to worry about as avocados are rich in health-supportive monounsaturated fats that help lower the body's cholesterol levels.  Avocados also contain phytosterols, which offer anti-inflammatory properties.  One of those phytosterols, beta-sitosterol, also promotes heart health by helping to lower cholesterol.  They're also chock full of a host of carotenoids, including lutein, which promotes eye health.  Finally, avocados are loaded with a variety of nutrients, including fiber, vitamins K, C, B5, and B6, folate, and potassium.  

Creamy Avocado Sauce - Copyright 2013
Michelle Loy, MPH,  MS, RD, CSSD - Go Wellness

I'd seen this creamy avocado sauce floating around on Pinterest, and I just knew I needed to try it.  My son is sensitive to cow's milk, so this is a perfect alternative for a creamy pasta sauce.  The flavor reminds me a bit of pesto with the addition of basil, so if you enjoy pesto, you may fall in love with this, too.  Give it a try and let me know what you think!  Enjoy!

Creamy Avocado Sauce - Copyright 2013
Michelle Loy, MPH,  MS, RD, CSSD - Go Wellness

Creamy Avocado Sauce

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Ingredients:

4 garlic cloves

Juice of 1 lemon 

1/4 c extra virgin olive oil

2 ripe avocados, pitted

1/2 tsp sea salt

1/2 c fresh basil (or ~2 Tbsp dried basil)

Zest of 1 lemon (for garnish)

Freshly ground black pepper (optional)

Directions:

1.  Place all ingredients except the lemon zest and black pepper into the food processor and process until creamy and smooth.  Toss the sauce with cooked pasta.  (Whole wheat spaghetti pasta is pictured, but this could be tossed with other pastas as well as zucchini ribbons.)  Garnish with lemon zest and black pepper as desired.  Enjoy immediately!

Creamy Avocado Sauce Tossed with Whole Wheat Pasta - Copyright 2013
Michelle Loy, MPH,  MS, RD, CSSD - Go Wellness

Serves: 4

Nutritional Information: (for sauce only)

Calories:  270   Carbohydrate:  15 g   Protein:  3 g   Fat:  24 g   Cholesterol:  0 mg   Fiber:  2.5 g   Sugar:  1 g (natural)  Sodium:  304 mg   

Excellent source of:  vitamins B6, C, and E

Good source of:  omega 3 fatty acid, riboflavin, niacin, folate, vitamin A, potassium, and zinc    

Adapted from:  Oh She Glows, ohsheglows.com

Foodie Friday: Healthy Shamrock Shake

Healthy Shamrock Shake - Copyright 2013 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

Happy St. Patrick's Day!  My family has been getting into the spirit with a few festive crafts, but something that I wanted to tackle myself was a healthier version of the Shamrock Shake that I've heard so much about.  I have to admit that I've never actually tasted THE Shamrock Shake, but I think that's a good thing! My taste buds won't be tainted.  I will admit that I tried three different recipes before finally getting it right with this version.  This has also passed the kid-friendly and husband-friendly tests, too!  I was a bit skeptical of the mint flavor as I'm not a huge fan of mint, but I really find it refreshing.  Try it and let me know what you think.      Slainte!

Healthy Shamrock Shake

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Ingredients:

1/2 c coconut milk (canned)

Juice of half a lime

1/4 tsp peppermint extract (You may want to add more or less depending on your taste. You could also use 2 Tbsp of fresh mint.)

1 c kale (about 2 leaves, stems removed;  You could use other greens, such as spinach, too.)

2 c fresh or frozen, unsweetened pineapple chunks (If using frozen pineapple, you may want to add a few extra tablespoons of water to thin out the shake a bit.)

1 ripe banana (fresh or frozen)

*3 ice cubes, if using fresh fruit only

Directions:

1.  Combine all ingredients in the blender and blend until smooth.  Enjoy!

Servings:  2

Nutritional Information:

Calories:  207  Carbohydrate:  39 g   Protein:  3 g   Fat:  7 g   Cholesterol:  0 mg   Saturated fat:  5 g   Fiber:  4 g   Sugar:  23 g (natural from the fruit)   Sodium:  20 mg 

Excellent source of:  Vitamin C, B6, A

Good source of:  thiamin, riboflavin, niacin, iron, magnesium, and potassium

Adapted from:  www.greenplaterule.com   

Foodie Friday: Strawberry Banana Ice Cream

Strawberry Banana Ice Cream - Copyright 2013 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

Valentine's Day is almost upon us, so what better way to celebrate than with a healthy, pink ice cream?  Ever since I discovered Banana Ice Cream, I've wanted to experiment a little more with it.  Well, the original version is so good that it took me a while to get around to doing just that.  Thanks to my recent curiosity, I finally have a new family-favorite healthy ice cream treat.  This is so easy and nutritious.  I love that there are only four very simple ingredients, and they blend together perfectly in this nutritious dessert.  My entire family really dug this ice cream.  I can definitely envision putting a banana split spin on it, too, by topping with dark chocolate and fresh pineapple.  Yum! Try it, and please let me know what you think.

Strawberry Banana Ice Cream

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Ingredients:
2 bananas, sliced
1 cup frozen strawberries (preferably organic, unsweetened)
2 tsp pure vanilla extract (I make my own. It does take a few months, but it's worth it! Check out how to do that here.)
3-4 Tbsp coconut milk (preferably canned organic)

Directions:
1.  Place the bananas on a baking sheet and freeze for at least 2 hours.

Frozen banana slices - Copyright 2013 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

2.  Remove the banana slices from the freezer and place into a food processor along with the frozen strawberries.  Add vanilla extract and about 2-3 Tbsp of coconut milk.  Begin pureeing the strawberry banana mixture.  Add more coconut milk as needed until the mix is like the texture of ice cream.  Serve and enjoy!

Strawberry Banana Ice Cream - Copyright 2013 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

Serves: 4
Nutritional Information:
Calories:  111   Carbohydrate:  18 g   Protein: 1 g   Fat:  4 g   Cholesterol:  0 mg   Fiber:  2 g   Sugar (natural):  9 g   Sodium:  3.5 mg
Excellent source of: vitamin C
Good source of: vitamin B6

Foodie Friday: Easy Collard Chips

Easy Collard Chips - Copyright 2013 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

A staple in Southern cooking, collards are a part of the cruciferous vegetable family, a group known for their cancer-fighting health benefits.  The phytonutrients they contain also support the body's natural detox system.  They're also an excellent source of vitamins A, K, C, folate, manganese, and fiber.  One cup even contains about the same amount of calcium as a glass of  milk!  While traditionally simmered over hours with bacon or salt pork, they can also be braised, steamed, or sauteed.  If you haven't already heard, they can be baked, too!  I introduce you to the collard chip.  These are very similar to the wildly popular kale chips except you're using collard greens instead of kale.

Check out this beautiful bunch of collard greens.  Aren't they beautiful?  Buy some the next time you're in the store and make these chips!  If you're not a collard green fan yet, this could be the gateway collard green just for you.  Seriously, my kids gobble these up although they're still warming up to my other collard green preparations.

Collard greens - Copyright 2013 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

Collard green leaf - Copyright 2013 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

Easy Collard Chips

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Ingredients:

1 bunch of collard greens, about 6 leaves, washed, dried, stem removed and torn into about 3" pieces

1 Tbsp olive oil

Sea salt

Easy Collard Chips - Copyright 2013 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

Directions:

1.  Preheat oven to 300F. 

2.  Place torn collard pieces in a large bowl and drizzle with olive oil.  Sprinkle sea salt over the collard pieces. (I usually start with about 1/8 tsp salt.)  Gently toss the collard pieces with your hands to evenly coat with olive oil and sea salt.  

3.  Spread the collard pieces in one even layer on a baking pan or baking sheet.  (I usually need at least 2 for this amount of greens.)

4.  Place the pans into the oven and bake for about 15 minutes or until the greens are crisp.  (Be sure to not let them get too brown as that can bring out a bitter taste.)

5.  Place pan on rack to cool and enjoy immediately!  

Serves: 4

Nutritional Information:

Calories:  72   Carbohydrate: 8 g   Protein:  3.5 g   Fat:  4 g   Cholesterol: 0 mg   Fiber:  5 g   Sugar:  0.7 g  Sodium:  102 mg

Excellent source of: folate, vitamins C, A, and E, and calcium

Good source of:  omega 3 fatty acids, riboflavin, vitamin B6

Easy Collard Chips - Copyright 2013 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

Warm Buckwheat Groats with Apples and Cranberries

Warm Buckwheat Groats with Apples and Cranberries ©2012 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

It's officially fall, and during this time of year, I'm ready to break out the warm, slower-cooking breakfast dishes, like hot oatmeal or quinoa.  Well, I am ready to try something new, so I experimented with whole buckwheat groats. Buckwheat groats are the hulled fruit seed of the buckwheat plant.  The seeds have a mild flavor that is intensified with roasting or toasting.  Nutritionally speaking, buckwheat groats are a good source of fiber, magnesium, and manganese.  It is also gluten-free for those who need that option.

Hot buckwheat groats - ©2012 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

 While I'm sharing it as a hot cereal, it can also be added to soups and stews or combined with vegetables, nuts or seeds, and herbs or spices for a chilled salad.  Buckwheat groats can also be used in pilafs, casseroles, or stuffings in place of brown rice or other grains.

Buckwheat groats - ©2012 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

I love the crunchy texture of buckwheat groats, and it has a slightly earthier flavor than other grains, like brown rice or steel-cut oats, with which most people are familiar.  If you like texture, then this dish will definitely serve it up with the groats, chopped apples, and cranberries.  If you wanted even more crunch, you could even add nuts, like pecans or walnuts.  Need kid-friendly breakfast dishes?  This one is kid-tested and approved!  Enjoy this slower-cooking breakfast dish on a weekend and save leftovers for easy reheating during the week.  It saves nicely in the fridge for at least 2-3 days after cooking.  Enjoy!

Have you tried buckwheat groats?  How do you enjoy them?  Will you give this recipe a try?  

Warm Buckwheat Groats with Apples and Cranberries

Adapted from: Jenn Cuisine, jenncuisine.com

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Ingredients:

1 cup buckwheat groats, rinsed

1 Tbsp coconut oil (or butter)

1 cup coconut milk (I use canned coconut milk. I require dairy-free recipes for my son who's sensitive to cow's milk. You could use cow's milk or other alternative milk, too.)

1 1/2 cups water

1 stick cinnamon

1 pinch nutmeg

1/2 tsp salt

1 large apple, cored and chopped

1/4 cup dried cranberries

100% pure maple syrup and extra milk for drizzling

Directions:

1.  Combine the buckwheat groats, coconut oil, coconut milk, water, cinnamon, nutmeg, and salt in a large saucepan over high heat, and bring to a boil.  Reduce heat to low, cover, and simmer, stirring occasionally, for about 30 minutes or until the groats are soft and tender and the liquid is absorbed.

2.  Once cooked, remove from heat and stir in the apples and cranberries.  

3.  Drizzle with maple syrup and extra milk before serving.  (The fruit adds a nice hint of sweetness, so you could skip the maple syrup, if you like.  Or you could opt for stevia for sweetness, too.)  Enjoy!

Serves:  4

Nutritional Information:  

Calories:  383   Carbohydrate:  47 g   Protein:  6 g   Fat:  21 g   Cholesterol: 0 mg   Fiber:  5.5 g   Sugar:  11 g (3 grams added sugar from maple syrup)   Sodium:  308 mg

Excellent source of: zinc

Good source of:  thiamin, riboflavin, niacin, and iron

Foodie Friday: Jicama Fries

Jicama Fries -- Copyright 2012 by Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

Not only is today Friday the 13th, but it is also apparently National French Fry Day.  What better way to celebrate than to share a new, healthier twist on an old favorite?  I will admit that I do enjoy the real fry deal on occasion, but I've found a way to satisfy that taste for fries in a very gratifying way at home.  My latest discovery has been jicama fries.  I'll be honest.  The way I've most frequently enjoyed jicama has been served raw in salads, so it's a veggie I'm just beginning to explore.  Known as the "Mexican potato", jicama is a root veggie that's like a cross between a potato and a very mild apple with its crunchy texture and hint of sweetness.  It's a great way to help satisfy your fluid needs through food since it's mostly water, about 90%! It also contains 6 filling grams of fiber per cup and is high in vitamin C.  It works well raw or cooked, like in stir fries.  Since I've made fries using other veggies, like sweet potatoes and carrots, I thought, "Why not try jicama, too?".  It turns out these jicama fries are a pleasant surprise for my entire fam.  Not only do they offer a tasty, unique twist on the good ol' fry, but they're also very easy to prep and cook.  Try them out and let me know what you think.  Are you a fan of jicama?  What's your favorite way to enjoy it?

Jicama Fries

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Ingredients:
1/2 small-medium jicama, cut into about 1/4-in thick sticks about 3-4-inches long -- For help on cutting up the jicama, I suggest this tutorial.
1 Tbsp extra virgin olive oil
Salt, garlic powder, onion powder, paprika, and turmeric, to taste (I don't measure here but probably use about 1/4 tsp salt and 1/8 tsp of the other seasonings/spices.)

Directions:
1.  Preheat oven to 375F.  Combine olive oil and spices in a medium bowl.  Toss jicama sticks into the bowl to coat evenly.
2.  Place jicama sticks onto a baking sheet lined with parchment paper or on a wire rack (I use a wire rack for even heating without having to flip them mid-way through baking.)  Make sure that the sticks have enough space around them so that they don't touch one another.
3.  If baking directly on baking sheet lined with parchment paper, bake for 15 minutes.  Then flip the fries over and bake for another 10 minutes, or until golden brown in color.  If baking on a wire rack, then you can just bake continuously for 25 minutes, or until golden brown in color.  Remove from oven and enjoy!

Serves:  4
Nutritional Information:
Calories:  117   Carbohydrate:  20 g   Protein:  1.7 g   Fat:  3.6 g   Cholesterol: 0 mg   Fiber:  11 g   Sugar (natural):  4 g   Sodium:  156 mg
Excellent source of:  vitamin C
Good source of:  vitamin E, magnesium

Foodie Friday: Easy Overnight Oats

Easy Overnight Oats

I first saw the idea for overnight oats at Kath Eats Real Food at least a year or so ago.  I never tried it out until recently though because I had a hard time wrapping my brain around the idea of oats soaked overnight in liquid actually tasting good the next day.  I figured the texture would be like mush, and I do NOT like super mushy oats.  Well, I finally came around after seeing more inspiration and decided I've got to try this. So many people seemed to like it, so it must not be that bad, right?  I searched for recipes that sounded like something I'd like to try and stumbled upon this one from Whole Foods.  Guess what? It's not mushy!  I think it is not mushy as long as you use whole rolled oats rather than the instant or quick-cooking kind, which are a little more processed.  While overnight oats do not actually require any cooking before eating, I prefer to heat mine up for just a minute in the microwave. I just prefer warm oats.  This recipe is SO easy and really makes eating whole rolled oats in the morning much simpler.  I wasn't sure if my kids would like this dish since it's prepared in a different way than usual, but my son especially LOVES it.  Thank goodness this recipe makes more than enough, so not only do I have enough for my kids, but I also have enough leftover for the next day, too.  This is my base recipe, and you can add in other things to your taste.  I like my oats with blueberries (frozen pictured) and some sort of nuts, usually walnuts or pecans.  This is definitely something that you can make your own and experiment with in a variety of ways.  I hope you aren't like me and decide to try it sooner rather than later. It's SO easy!  Enjoy!

Easy Overnight Oats

Adapted from:  Whole Foods Market

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Ingredients:
2 cups whole rolled oats (not instant or quick-cooking)
2 cups unsweetened almond milk or other milk (I use unsweetened almond milk.)
1/2 tsp pure vanilla extract (Make your own like this. It's SO worth it!)

For topping:
1/4 cup chopped walnuts, pecans, or almonds
Fresh fruit (I most often use frozen berries. Other fruits, like bananas or peaches, work well, too.)
Cinnamon (I usually use about 1 teaspoon. I never really measure the exact amount.)
2 Tbsp pure maple syrup or honey for drizzling (optional)

Directions:
1.  Combine oats, milk, and vanilla in a bowl.  Cover and refrigerate overnight.  Remove from the fridge the next morning, combine with the cinnamon, and top with nuts, fruits, and drizzle of maple syrup or honey, if you like.  This can be eaten cold or heated in the microwave for just 1-1 1/2 minutes.  (I heat the oats in the microwave for just a 1-1 1/2 minutes before adding the toppings.)

Serves: 4
Nutritional Information per serving:
Calories:  357   Carbohydrate:  61 g   Protein:  11 g   Fat:  8 g   Cholesterol:  0 mg   Fiber:  4.5 g   Sugar:  12 g  (6 g added sugar from maple syrup or honey)   Sodium:  6 mg
Excellent source of:  omega-3 fatty acid, thiamin, riboflavin
Good source of:  niacin, vitamin C, iron, zinc