Sweet and Crunchy Brussels Sprouts

This recipe is part of Dig Inn's Wellness Series. Dig Inn is a farm-to-counter restaurant serving up real, good food here in NYC with a focus on seasonal, vegetable-friendly cooking.



Brussels sprouts, Brussels sprouts, Brussels sprouts! Maybe if you say it three times they will appear?!  Well…if they don’t, no worries your local supermarket will be sure to have these green gems in stock. 

This cruciferous vegetable is also a member of the cabbage family, possessing many healing and nourishing properties.

This means that when you eat Brussels sprouts, you're helping your body to ward off chronic oxidative stress, which is a risk factor for many types of cancer and other chronic diseases.  

Brussels sprouts are an ideal food if you're looking for something that's hearty yet low in calories. One cup of cooked Brussels sprouts contains just 56 calories but is packed with more than 240 percent of the recommended daily amount for vitamin K1, and nearly 130 percent of your recommended daily value for vitamin C.

These leafy edible buds can be roasted, sautéed, braised, and steamed.  Be careful not to overcook Brussels sprouts. This is what gives them a bad rep. When they are overcooked they become smelly and mushy and release a sulfur-like taste. When cooked to perfection, they are bright green, have a little bite, and melt in your mouth.

This recipe is sweet, tangy, and savory. The apple cider vinegar adds a bit of tang, the dried apricots add some sweetness, and the almonds add a nice crunch. It’s a great side dish for any meal this season.



Ingredients:

  • 1 1/2 - 2 pounds Brussels sprouts (washed, trimmed, and thinly sliced)
  • 2 Tbsp. olive oil
  • ½ cup apricots (thinly sliced)
  • ½ cup  toasted sliced almonds
  • 2 Tbsp. apple cider vinegar
  • 1 Tbsp. honey
  • Salt to taste
  • Instructions:

1.     Heat olive oil in skillet and add in Brussels sprouts.

2.     Add in honey and apple cider vinegar and stir for about 5-7 minutes until Brussels sprouts are fully cooked.

3.     Remove from heat, and mix in the salt, toasted sliced almonds and dried apricots.


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Sources:

http://articles.mercola.com/sites/articles/archive/2014/11/16/benefits-brussels-sprouts.aspx

 

 

 

 

 

Beauty Food Brunch

I had such a fun time hosting my first event, and Beauty Food Brunch with fellow health coach and foodie Maria Marlowe. This event gave people a real idea of what our food tastes like. Not only does it photograph well, and do we think about using ingredients that support optimal healthy, but we emphasize on making healthy food taste good!

It seemed that translated well because every plate was licked clean!


Heres a little recap of our menu with the recipes, so that you can make these at home yourself. 


Smoothie Trio made with Maria Marlowe's delicious Gold & Glow superfood smoothie blends.

Complexion Perfection 

Ingredients: 

  •  1 cup hemp milk

  • 2 bananas (fresh or frozen)

  • 2 tbs. Complexion Perfection powder

Instructions: 
1. Place all ingredients in a blender and blend on high until smooth. Sip & savor. 

Ingredients in Complexion Perfection:  Organic Goji Berry Powder, Organic Maqui Berry Powder, Organic Camu Camu Berry Powder, Organic Hemp Seeds, Organic Turmeric, Organic Ginger, Organic Mangosteen.


Enlightened Energy

Ingredients: 

  • 2 cups hemp milk

  • 2 bananas (fresh or frozen)

  • 2 tbs. Enlightened Energy powder

Instructions: 
1. Place all ingredients in a blender and blend on high until smooth. Sip & savor. 

Ingredients in Enlightened Energy: Organic Hemp Seed, Organic Maca, Organic Oats, Organic Cinnamon, Organic Ginger.


Clean Green

Ingredients: 

  • 2 cups hemp milk

  • 1 banana (fresh or frozen)

  • 1/2 avocado

  • 2 tbs. glowing CLEAN GREEN powder

Instructions: 
1. Place all ingredients in a blender and blend on high until smooth. Sip & savor. 

Ingredients in CLEAN GREEN: Organic Hemp Seed, Organic Coconut, Organic Chlorella, Organic Spirulina, Organic Wheatgrass, Organic Turmeric, Organic Ginger. 


Garden Vegetable Frittata

Recipe:

Makes 12 servings

Ingredients:

  • 1 large red onion, sliced into long strips
  • 4-5 cups button mushroom caps, sliced
  • 10 cups of baby spinach
  • 1/4 cup kalamata olives, sliced in half
  • coconut oil or olive oil
  • 12 eggs
  • 1/2 teaspoon salt
  • 1 teaspoon black pepper
  • 1/4 cup fresh parsley, chopped

Instructions:

  1. Preheat oven to 350.
  2. Saute vegetables one at a time: Start with the onion. Heat a pan, add just enough oil to coat the bottom of the pan, then saute onions on medium low for about 5-7 minutes, until soft and translucent, not browned. Remove to a paper towel lined bowl to absorb any excess oil.
  3. Repeat with mushrooms (about 5-7 minutes, until soft). Be sure to drain them well, as they release a lot of excess moisture, and then add to paper towel lined bowl.
  4. Repeat with baby spinach and olives together, until greens are wilted, about 3-5 minutes.
  5. Add all vegetables to a 3 quart glass baking dish, lightly greased it with coconut oil.
  6. Beat 12 eggs together in a bowl. Stir in salt and black pepper. Pour into the baking dish. Then top with parsley.
  7. Bake for approximately 30-35 minutes, until puffed and set in the middle. Remove it from the oven before it starts to get golden brown, as that tends to signify the middle is overcooked and will become a little spongy-tasting.
  8. Cut into squares to serve.

Makes 5-6 servings

Ingredients:

For the roasted chickpea croutons:

  • 1 (15-oz) can chickpeas (or 1.5 cups cooked)
  • 1/2 teaspoon extra virgin olive oil
  • 1/2 teaspoon fine grain sea salt
  • 1/2 teaspoon garlic powder
  • 1 teaspoon paprika (optional)
  • 1/4 teaspoon cayenne pepper (optional) 

For the dressing (makes 3/4-1 cup):

  • 1/2 cup raw cashews, soaked overnight
  • 1/4 cup water
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon lemon juice
  • 1/2 tablespoon Dijon mustard
  • 1/2 teaspoon garlic powder
  • 1 small garlic clove (you can add another if you like it super potent)
  • 1/2 tablespoon vegan Worcestershire sauce (I use Wizard's gluten-free brand)
  • 2 teaspoons capers
  • 1/2 teaspoon fine grain sea salt and pepper, or to taste

For the nut and seed parmesan cheese (makes 1/2 cup):

  • 1/4 cup raw cashews
  • 1 tablespoon raw sesame seeds
  • 2 tablespoons hulled hemp seeds
  • 1 tablespoon nutritional yeast (optional)
  • 1 tablespoon extra virgin olive oil
  • 1/2 teaspoon garlic powder
  • fine grain sea salt, to taste

For the lettuce:

  • 1 small/medium bunch Lacinato kale, destemmed (5 cups chopped)
  • 2 small heads romaine lettuce (10 cups chopped)

Directions:

  1. Soak cashews in a bowl of water overnight, or for at least a few hours. Drain and rinse.
  2. Roast chickpea croutons: Preheat oven to 400F. Drain and rinse chickpeas. Place chickpeas in a tea towel and rub dry (it's ok if some skins fall off). Place onto large rimmed baking sheet. Drizzle on oil and roll around to coat. Sprinkle on the garlic powder and salt and toss to coat. You can add a sprinkle of cayenne pepper if you like it spicy. Roast for 20 minutes at 400F, then gently roll the chickpeas around in the baking sheet, then roast for another 10-15 minutes, until lightly golden. They will firm up as they cool.
  3. Prepare the dressing: Add the cashews and all other dressing ingredients (except salt) into a high speed blender, and blend on high until the dressing is super smooth. You can add a splash of water if necessary to get it blending. Add salt to taste and adjust other seasonings, if desired. Set aside.
  4. Prepare the Parmesan cheese: Add cashews into a mini food processor and process until finely chopped. Now add in the rest of the ingredients and pulse until the mixture is combined. Salt to taste.
  5. Prepare the lettuce: De-stem the kale and then finely chop the leaves. Wash and dry in a salad spinner. Place into extra large bowl. Chop up the romaine into bite-sized pieces. Rinse and then spin dry. Place into bowl along with kale. You should have roughly 5 cups chopped kale and 10 cups chopped romaine.
  6. Assemble: Add dressing onto lettuce and toss until fully coated. Now sprinkle on the roasted chickpeas and the Parmesan cheese. Serve immediately.

Red Velvet Pancakes with Whipped Coconut Cream and Seasonal Berries

Serves 4

Ingredients: 

Pancakes

Coconut Whipped Cream:

  • 4 Tbsp creamy thick coconut milk (from can) 
  • 1 Tbsp. maple syrup
  • 2 tsp vanilla extract
  1. Preheat the oven to 400f. Peel two small beets and chop each one into 4 or 6 pieces. Place the chopped beetroot in a baking dish, together with a couple of tablespoons of cold water. Cover the dish with a lid or foil and bake in the oven for 20-30 minutes until they are cooked through. Check the beetroot a couple of times, adding more water so that they don't dry out. Or you can just use beets pre-cooked in a can.
  2. Meanwhile measure out the other ingredients. Mash banana and mix together the maple syrup and vanilla extract.
  3. Once the beetroot are cooked through, transfer them to a blender. Add the milk and blitz until the beets are completely blended with the milk and you have a puree consistency. Add this puree to the banana mixture and whisk until combined. 
  4. Finally, add the gluten-free pancake flour. Mix with a hand whisk until you have a classic pancake batter consistency.
  5. Melt some butter or coconut oil in a frying pan over a low heat. Add some of the batter (the amount will depend on how thick or thin you want your pancakes to be) and cook for 2-3 minutes either side for thick pancakes.
  6. To make the drizzle simply mix together the coconut milk cream, maple syrup, and vanilla extract. You can either drizzle this on top of the pancakes and top off with seasonal berries. Enjoy!

Sweet Corn Gazpacho

This recipe is part of Dig Inn's Wellness Series. Dig Inn is a farm-to-counter restaurant serving up real, good food here in NYC with a focus on seasonal, vegetable-friendly cooking.



When I look back on summers growing up, I remember growing sweet corn, strawberries, and tomatoes in my backyard, barbequing with friends and playing outside. This recipe is reminiscent of a few of my favorite memories and ingredients I would pick fresh from my backyard.

Summer is especially exciting for me living here on the east coast, because its time I get to enjoy the outdoors and nature. I’m finally set free! I love going upstate to waterfalls, hiking in the woods, watching movies in the drive-in, and going to every just about every farmers market known to man.

This gazpacho celebrates summers bounty! Sweet corn, fresh heirloom tomatoes, sugar snap peas, and avocado. Its super simple to throw together, and tastes even better the next day.

This can be served up at barbeques and dinner parties.  The sweet corn adds a creamy texture to this recipe, and the sugar snap peas, green onions, and corn on top add a refreshing crunch.

Celebrate summer with this seasonal sweet corn gazpacho!



Serves about 4 people

Ingredients:

  • 1 large yellow heirloom tomato
  • 3 ears of yellow corn, cooked and kernels removed 
  • 2 yellow peppers, diced
  • 1/2 cup of yellow onion , diced 
  • 1 glove of garlic, minced
  • a pinch of cayenne
  • 1/2 a teaspoon of salt 
  • 2 tablespoons white wine vinegar
  • 3 tablespoons of extra virgin olive oil

Toppings:

  • 3 green onions, thinly sliced
  • ½ cup sugar snap peas (thinly sliced)
  • 1 avocado, diced
  • Red pepper flakes (optional) 

Instructions:

1. Place all of the ingredients into a high-speed blender, except the kernels from one ear of corn. Blend until mixture is completely smooth. Taste and adjust any seasoning accordingly.

2. You can serve immediately, at room temperature; however, I would recommend refrigerating for 3 hours - overnight to chill the soup and to allow the flavors to develop.

3. When you're ready to serve, pour the soup into bowl, and garnish with any of the suggested toppings. 


Sweet and Savory Crostini's

This recipe is part of Dig Inn's Wellness Series. Dig Inn is a farm-to-counter restaurant serving up real, good food here in NYC with a focus on seasonal, vegetable-friendly cooking.



Here is my sweet and savory crostini recipe! These can be made for breakfast, a quick snack, or even as appetizers.

The best part about crostini’s are how versatile they are. You can combine so many different toppings together.

I wanted to celebrate seasonal ingredients, like Heirloom tomato’s and figs. You can buy these locally grown foods now in grocery stores, so take advantage of it while you can!

When you buy local seasonal products, you’re not only supporting local farmers and businesses, but you’re also eating food that is fresh and hasn’t been shipped. You also receive more nutrients from locally grown foods, because of them being picked when they have ripened on the branch. It’s really a win-win situation.

The savory mashed avocado, heirloom tomato, and tahini recipe is creamy and refreshing, and the tahini adds a nice nutty flavor. I mean who doesn’t love mashed avocado?!

The sweet almond butter, fig, and honey recipe is the perfect combination! If you love figs like me, you won’t be able to stop eating these. This has a hint of sweetness, and the texture of the fig on top of the gooey almond butter melts in your mouth. 



Savory Crostini Ingredients: 

  • Six 1/4 inch thick pieces of baguette
  • 3 Tbsp. olive oil
  • 1 ripe avocado
  • 1/2 small lemon juiced
  • Heirloom tomatoes
  • 1 Tbsp. Tahini
  • Salt and pepper 

Instructions:

1. To make crostini: Slice baguette in to 1/4 inch thick pieces and brush olive oil on top of both sides. Place in 350'F oven for about 15-20 minutes until golden brown on each side. 

2. Meanwhile, mash avocado with juice of 1/2 of a lemon, and salt and pepper to taste. 

3. Assemble by spreading a good amount of the mashed avocado on top of the crostini, thinly sliced heirloom tomato, and a drizzle of the tahini of top. 

4. Enjoy!



Sweet Crostini Ingredients: 

  • Six 1/4 inch thick pieces of baguette
  • 3 Tbsp. olive oil
  • 3-4 fresh figs
  • Almond butter 
  • 3 Tbsp. Raw Organic honey


Instructions:

1. To make crostini: Slice baguette in to 1/4 inch thick pieces and brush olive oil on top of both sides. Place in 350'F oven for about 15-20 minutes until golden brown on each side. 

2. To assemble: spread almond butter on top of crostini, sliced fig, and drizzle honey on top. 

3. Eat, and enjoy! 


Mexican Fiesta Salad With Creamy Avocado Dressing

This recipe is part of Dig Inn's Wellness Series. Dig Inn is a farm-to-counter restaurant serving up real, good food here in NYC with a focus on seasonal, vegetable-friendly cooking.



This salad is a fiesta in your mouth! Mexican flavors are my all-time favorite, and this salad celebrates spices and veggies. Have you been getting bored of salads lately? Need a new recipe to mix things up and add flavor back into your life? This recipe will hit the spot!

The creamy avocado dressing is citrusy, with added spice. The salad paired with the roasted sweet potato, charbroiled lime corn, and spicy black beans, adds protein to the dish and a variety of flavor.

The pickled red cabbage, sprouts, red onion, and red pepper add a nice crunch. This salad is super refreshing and the perfect dish for summer. Light, flavorful, and refreshing. What more could you want? 

I would eat Mexican food every day if I could, it might have to do because I am slightly addicted to avocados. I don’t think I could ever get sick of them. I eat about one a day. The best thing about Mexican dishes is they celebrate vegetables and use a variety of spice. If you haven’t caught on by now, I’m all about flavor. Just because a recipe is healthy, doesn’t mean it has to taste bland. This recipe will wake up your tastes buds and have you wanting more!



Makes 2 Servings

Ingredients:

Salad

  • 4 cups of spring mix salad
  •  ¼ cup red pepper (thinly sliced)
  • ¼ cup red onion (diced)
  • 1/3 cup spicy black beans
  •  ½ jalapeno pepper (thinly sliced)
  •  ½ cup pickled red cabbage
  • 1 avocado
  • ½ cup sprouts or cilantro for garnish (optional)
  • 4 lime wedges (served on side)

Roasted Sweet Potato:

  •  1 sweet potato (cut into 1 inch bite sized pieces)
  • 4 Tbsp olive oil
  • 3 Tbsp. Taco seasoning (I use Trader Joes taco spices)
  • Salt and pepper to taste

Corn:

  • 1 corn
  • 1 Tbsp. butter
  • salt and pepper
  •  ½ lime juiced

Creamy Avocado Dressing:

  • ½ ripe avocado
  • 1 orange juiced
  • 1 large lime juiced
  • 3 tsp. honey or sugar
  • 3 tsp. hot sauce
  • ½ tsp. cumin
  •  1/8 tsp. chili powder (or more hot sauce)
  • 5 Tbsp. olive oil
  • salt and pepper to taste 


Instructions: 

1.    Preheat oven to 350’F.  Mix the sweet potato, olive oil, salt and pepper, and taco spices together, and spread onto cooking sheet. Cook for about 30 minutes, until browned and cooked through. Stir about every 10 minutes, so that each side is cooked evenly.

2.    Husk corn, and spread butter and salt and pepper all around the corn. Cook under broiler until golden brown on each side. Then take out of oven and squeeze the juice of ½ a lime on top. 



1.    For dressing, Blend together all of the ingredients in a blender or food processor. Adjust and add more of the ingredients according to taste.

2.    Mix together all of the salad ingredients in a bowl. Add the sweet potato, and corn, and drizzle the salad dressing on top. Add the pickled red cabbage, sprouts, and jalapeno on top.

3.    Serve and enjoy! 



Sweet Potato Soup with Mushroom "Bacon"

This recipe is inspired by a recent visit to my local organic farmers market in upstate New York.

Farmers markets not only provide me with unlimited inspiration but also help me narrow down my choices of what to make (because of the seasonal produce). The local organic farmers market in my hometown in upstate New York is a health food haven of mine where I buy fresh produce and the best sandwiches known to man! As I was scanning over their selections, the beautifully brown sweet potatoes caught my eye. I was sold! Sweet potatoes are a favorite of mine! Then I noticed the mushrooms that are grown organically on the farm, and my recipe was complete! A creamy sweet potato soup with sautéed mushrooms to resemble the saltiness of bacon. I picked up some fresh kale as well, to have on the side. I mean who can pass on buying fresh local kale…That said I could have walked out with the entire store! Fresh food makes me so happy and gets me excited!

This is a great recipe to make a large amount of, freeze and save for a day when you don’t have time to cook. It can be challenging to come up with new recipes, and when you get home from work, that’s sometimes the last thing you want to think of. Making a good amount of soups, stews, lasagnas, or other recipes and freezing them to be eaten at another time is a great idea. You won’t have to resort to spending money on ordering take-out or fast food, and have something that you’ve made yourself ready to go! Also, when you freeze your freshly home cooked meals, you don’t sacrifice or lose any nutrients!

This soup is rich, creamy, and sweet, and the mushrooms add a nice bite and saltiness to the dish. It’s a great heartwarming meal to get you ready for fall!

Yields 6-8 generous servings

Ingredients:

Soup

  • 4 TBSP butter or olive oil
  • 3 large sweet potatoes (roasted)
  • 1 medium onion (diced)
  • 3 cloves
  • 1 TBSP cumin
  • 1 QT vegetable broth (I like to use Imagine Food’s Brand)
  • Salt and pepper to taste

Mushroom “Bacon”

  • 8 oz pack Baby Bella mushrooms (roughly diced)
  • 2 TBSP olive oil
  • Salt and pepper to taste
  1. Roast sweet potatoes.
  1. Melt butter in saucepan and add in onion. Cook until onion is translucent.
  1. Meanwhile, in another pan, begin to cook the mushrooms in olive oil and a generous amount of salt and pepper. Cook on low-medium heat for about 20 minutes, stirring consistently.
  1. Add in roasted sweet potatoes, cumin, vegetable broth, and salt and pepper in to the soup mixture.
  1. Puree the soup mixture with a hand blender. Add more water to the soup if the consistency is too thick. I usually need about a cup or two more of water.

6. Add the cloves to the soup mixture.

  1. Allow soup to cook on low heat and simmer for about 20 more minutes. Take out the cloves before serving.
  1. Serve sweet potato soup with the mushroom “bacon” mixture on top. I also served my soup with a side of massaged kale and avocado salad. Enjoy!