Braised Pork with Rosemary

The other day I was really in the mood to braise something.  I crave braised foods when I want a savory and comforting dish.  If you are nervous about cooking meat, braising is a fool-proof technique for beginner cooks because it's nearly impossible to mess up.  It creates food that is melt in your mouth delicious and uses minimal fat.

Braising is a combination cooking method that uses both dry and moist heat.  This is ideal for lean cuts to become flavorful, tender and moist.  The meat is first browned and is then cooked in a liquid that becomes the sauce for the meat.  The meat should be fork tender but not falling apart.  Braising is also convenient if you are busy.  You can prepare the dish and then let it cook while you go to the gym and get your laundry done.

What makes this bite better?

Pork always gets a bad rap, especially when it comes to healthy eating.  But pork tenderloin has less fat than chicken. Using a cooking method like braising allows you to infuse lean cuts with flavor and moisture without having to use fatty cuts or excess fat in the preparation.  Pork is a great source of lean protein and is also an excellent source of the B vitamins and other nutrients like iron and zinc.  In addition, this dish uses rosemary and sage to add flavor.  Herbs are loaded with phytochemicals and fresh herbs have been shown to pack more antioxidant power than dried herbs.  

Braised Pork Tenderloin with White Wine Rosemary and Sage

1 pound Pork Tenderloin

1 small white onion, diced

2 pieces garlic, minced

Fresh rosemary (5-6 sprigs)

Fresh sage (half the amount of fresh rosemary)

1 cup white wine

Extra-virgin olive oil

Drizzle olive oil and heat to medium-high.  Do not allow the olive oil to smoke.  Trim the tenderloin of excess fat and cut into pieces if necessary to fit into the pan.  Salt and pepper each side of the pork and place in the pan with half of the sprigs of fresh rosemary.  Allow each side to cook until golden brown, about 3-5 minutes.  Remove from the pan.  In the same pan, add diced onion, minced garlic, fresh rosemary and fresh sage and saute until translucent.  Add one cup white wine and stir gently to remove any caramelization that has accumulated in the pan.  Return the pork to the pan and cook uncovered until the white wine reduces by about half.  Reduce to a simmer, cover and cook for at least 1 1/2 hours. Remove the pork from the sauce and allow it to rest for 10 minutes or so.  Slice it and pour the sauce from the pan over the pork.  Serve and enjoy :)

Easter Eggs

I get a little carried away with food traditions during holidays and Easter is no exception.  Even when I was little, I would be incredibly meticulous about dying easter eggs.  We would buy the egg dying kits with the wire hooks and wax crayons and I would always be frustrated by how limited my creativity was.  I would sit and carefully balance one half of an egg in purple and then flip the egg to make the other half perfectly red.  Creating intricate invisible messages with my wax crayon would lead to anticipation and anxiety as I waited to see how it turned out.  All my sister's eggs would wind up being variations of green or brown because she would lose patients after 10 seconds and dip the eggs in all the colors.  This drove me crazy.

I don't know why the idea never occurred to me until now, but this year I thought to use water colors to paint my Easter eggs.  I'm sure at this point they have a kit that does this for you.  But every once in a while I think it's important to act like a kid again.  So whip out a paint brush and make a mess.  These pretty eggs will brighten up any Easter brunch, serve as a great center piece for Easter lunch or make unique place settings for Easter dinner.  And you thought dying eggs was only for kids?!



Water Color Easter Eggs

1 water color kit (non-toxic)
1 dozen eggs

Hard boiling Eggs: Bring enough water to boil in a pot that it will cover the eggs by 1-inch.  Once the water comes to a boil, use a spoon to place the eggs in the water.  Once the water begins to boil again, reduce to a simmer and allow to cook 8-10 minutes.  Drain and allow to cool.

Make sure the eggs are completely cool and dry before you paint them.  Save the carton to place the eggs in after they are painted.  Store in the refrigerator.  Serve and enjoy on Easter :)

What makes this bite better?
Hard boiled eggs are a great source of protein and fat in the morning.  I will throw 2 or 3 in a bag with a piece of fruit as a quick breakfast on the go.  I usually eat one egg yolk per two egg whites.  For Easter, these perfectly pretty eggs are a better snack than an egg shaped chocolate or marshmallow.

Peanut Butter Balls

When it comes to eating healthy, for me, some of the most difficult challenges come during snack time.  Should I hit the vending machine? Is it possible to find a snack that doesn't have high fructose corn syrup in it?  Should I really spend $3.99 on a power bar I don't really want?  Do peanut M&M's count as a source of protein?  Should I feel guilty about eating 2 bags of 100 calorie Oreos?  Is there an ingredient in a bag of Doritos that actually counts as food?

Oh the dilemma.  Snacks have always been tricky for me, but necessary.  Like most people I often fly through the day and count on snacks (and coffee!) to sustain my energy levels between meals.  That's why I created these delicious little power protein peanut butter balls (I dare you to say that 3 times fast).  They are the perfect snack.  No processed sugar and no artificial ingredients plus protein, sweetness and whole grain.  Ah, the perfect solution!

I make these snacks based on what I'm craving for the week.  I use peanut butter or almond butter depending on what I have.  Almond butter is not as sweet or creamy as peanut butter so most people will prefer peanut butter.  I add mini chocolate chips when I want some chocolate or roll them in coconut flakes when I'm feeling creative.  When I'm feeling adventurous, I add both.

Peanut Butter Balls
Makes 8-10
1/4 cup peanut butter (or almond butter)
1 cup oats
1 Tablespoon water
1 Tablespoon honey
1/4 cup mini chocolate chips (optional)
Shredded coconut flakes (optional)

Mix the peanut butter, oats, water and honey in a bowl and mix well.  If you are using mini chocolate chips, mix them in as well.  Form the mixture into 1-inch balls using your hands.  You might need to squeeze the mixture together to get it to stick and then gently roll it between your palms to create a smooth ball shape.  The technique is just like making meatballs.

If you are using coconut flakes, pour them onto a plate or piece of wax paper and roll the ball until it is completely coated.  Place on a piece of wax paper and refrigerate for at least 15 minutes before eating.  Store in the refrigerator.

What makes this bite better?
When choosing a snack, you want to make sure that it has a balance of protein, fat and carbohydrates to keep you full and energized.  The combination of nut butter and oats provide the perfect ratio.  In addition, whenever you enjoy a sweet snack, adding fiber helps regulate the impact of the sugar on your blood sugar levels.  The oats in this snack will slow the absorption of the sugar to prevent a spike in blood sugar that would lead to a crash in energy levels.

Slim Stir Fry

This time next week I will be on a beach in Aruba!  Now, now, don't be jealous....

This means I have only two considerations when planning my meals for the next week.  First, my meals need to be inexpensive because I'm saving all my money to spend at the spa.  Secondly, they have to be light and healthy because my winter body needs to be in a bikini in less than one week. That is why I am making a slim stir fry.  This dish has lots of healthy veggies, organic tofu and low-sodium soy sauce so I don't bloat like a tick.  Low-sodium soy sauce is great because you can add extra flavor without it being too salty.  If you don't have low-sodium soy sauce simply dilute regular soy sauce with water.  This is also an ideal dish for anyone celebrating Lent and looking for a tasty meatless option on Fridays.  I make a large portion and eat it for multiple meals over the week.

Slim Stir Fry

1 small onion, diced
1-2 cloves of garlic, minced
1/2 pound sugar snap peas
3-5 carrots, thinly sliced (you can do this by hand, use a mandolin or buy shredded carrots)
1 pack organic extra firm tofu
1 pack white button mushrooms
3 tablespoons low-sodium soy sauce
extra virgin olive oil
salt

Drizzle extra virgin olive oil in to a wok and heat over medium.  Dice the onion and saute until translucent.  Add the minced garlic, sugar snap peas and carrots and saute gently for about 5 minutes.  In a separate pan, spray cooking spray and heat to high.  Rinse and dry the tofu and cut into cubes about 1/2-1 inch large.  Place in the pan, turning every 2-3 minutes until the tofu is golden brown and slightly crispy on all sides.  Add the mushrooms and the soy sauce to the veggie mixture and saute. Finally, add the tofu and allow the flavors to blend for 3-5 minutes.  Serve over steamed brown rice and enjoy :)

What makes this bite better?
Carrots and onions are some of the most inexpensive vegetables you can buy. They make great bases for dishes, especially when you are on a budget.  Also, organic tofu is one of the least expensive sources of organic protein.  Whenever you are on a budget but want to reap maximum health benefits, remember two guidelines.  First, prioritize the 3 components for a balanced meal- healthy protein, veggies and whole grains. Second- have a variety of colors!  So what if you can't afford 15 varieties of mushrooms.  Try to get as much variety as you can while staying in your budget and keeping your meals balanced.

Lentil and Barley "Spring Cleaning" Soup

The past week has been marked with lots of events- erratic weather, the equinox and the first official day of spring- that have all indicated the seasons are changing and spring is coming.  That means it's time for spring cleaning! And your fridge should be no exception. Like any spring cleaning act, it's time to get rid of everything to start fresh for spring.  I always find myself frustrated with what to do with a few leftover carrots, greens that are about to wilt or a half used container of mushrooms.  The spring cleaning solution? Put it all in a soup!

Soups are a great way to use up all your winter veggies before they expire.  For my soup, I added lentils as a source of protein and fiber as well as barley to add whole grains (but also because they had to go!). Carrots, mushrooms and butternut squash made up a bulk of the veggie content and I had fresh dill lying around that I used to season.   Choose your own beans and grains and add any additional veggies you need to get rid of.  You will create a balanced, healthy meal that prevents waste.  In addition, you will be satisfied by that amazingly freeing "spring cleaning" feeling and you will have an easy, hearty soup to help get you through the last of the rainy days.

You can add anything to this soup that you need to get rid of. Based on the vegetables you use, experiment with some spices or seasoning.  Also, while your in your fridge, take the opportunity to get rid of anything that has been lurking there all winter.  Check expiration dates, get rid of that old jar of capers and for god's sake throw away the desserts you've been hoarding since the holidays.  Once the old is out, it's in with the new and soon I will be posting the must have's to stock your kitchen for spring.

Lentil and Barley Spring Cleaning Soup

1 small onion
2 cups of lentils
2 cups of barley (already cooked)
Carrots
Butternut squash
Mushrooms
Dill
Salt
Pepper

Begin with a large pot.  Drizzle olive oil and heat over medium.  Dice the onion and saute until translucent.  Soak the lentils in cold water and remove anything that floats, then rinse again to make sure you have removed any debris.  Add the lentils and saute for a few minutes.  Add 4 cups of water and bring to a boil.  Add the vegetables and spices and reduce to a simmer.  Allow the lentils to become tender.  Then, add additional water until you reach your desired thickness.  Remember to account for the barley that will be added at the end.  I added 8 cups total.  Once the lentils and vegetables have fully cooked, add the barley.   Simmer for 15 more minutes then serve and enjoy :)

Note: If you are using a grain that is not cooked, add it at the same time as the lentils and add the required amount of water it will absorb during cooking, in addition to the 4 cups for the lentils.

What makes this bite better?
Lentils are loaded with fiber, protein and important nutrients.  The high fiber content helps regulate blood sugar levels to keep you fuller longer and they also have cholesterol lowering effects. At about 230 calories per cup, they are a dietary gold mine! They make an amazing base for any soup because they blend well with lots of different flavors.  If you are experimenting in the kitchen this is the perfect base to begin with.  Plus, unlike other legumes, lentils do not require a long pre-soak period so they can be made quickly and easily!

Red Cabbage and Brussels Sprout Slaw

I am over winter.  The rain has started and I am welcoming it as a sign that spring is on its way.  However, there are a few foods I will miss as winter slowly passes.  Brussels sprouts and cabbage are two of them.  In what will hopefully be a final homage to these winter veggies, I decided to combine the two to create a unique, crispy salad.  Quick and easy, this recipes takes very little preparation and is perfect to serve alongside a veggie burger, a piece of grilled chicken or fish.  This recipe would also be great raw!

Red Cabbage and Brussels Sprout Slaw

1 head red cabbage
1 pound brussels sprouts
1 tablespoon vinegar
1 tablespoon brown mustard
Olive oil
Salt

Remove any wilted or damaged outer leaves from the red cabbage and the brussels sprouts.  Cut off the bottoms of the sprouts and the cabbage.  Peel the leaves and rinse under cold water.  Stack the leaves of the brussels sprouts and thinly slice the leaves to create strips, then repeat with the cabbage.  Slice the core as thinly as you can or discard.  Toss the thinly sliced pieces together.  Drizzle a very small amount of olive oil to coat.  Lightly sprinkle salt and arrange the slaw on a baking sheet.  Broil on high for approximately 5-8 minutes.  Be sure to keep an eye on the slaw.  The cooking time will vary greatly depending on your oven.  As soon as the slaw begins to cook, toss gently and allow to cook for 3-5 more minutes.  Remove once the pieces turn slightly brown.  The slaw should be crisp with some browning but not burnt.  Combine the mustard and vinegar to create a dressing.  Drizzle over the crisp slaw.  Depending on the size of your cabbage, you may need more dressing.  If this is the case, simply double the recipe until you have enough dressing for your liking. Serve and enjoy :)

What makes this bite better?

Red cabbage has additional health benefits not present in green or savoy cabbage (It's a different color!  Different color= different nutrients).  Red cabbage is an excellent source of polyphenols and anthocyanins which provide tons of antioxidant protection against inflammation and disease.  Brussels sprouts are a good source of fiber and certain studies have shown brussels sprouts aid in protecting DNA from damage. In addition, brussels sprouts are high in glucosinolates which are shown to protect against cancer.

Blueberry Breakfast Smoothie

I heart my immersion blender.  Seriously, if you don't have one, put it on your shopping list for this week.  You can use it for oh so many things, but it has particularly made my mornings better, brighter and healthier.  For me, healthy breakfast has always been a challenge.  I am not a morning person so egg white omelets are out of the question as well as pretty much anything that requires preparation or doing dishes.  But being health conscious, bagels, donuts and fast food are also not an option.  And let's be honest, there is only so much oatmeal a gal can eat.  Enter immersion blender.  The result?  Smoothie heaven!

Everyone loves smoothies.  They are packed with fruit (and veggies if you like!), delicious, and fast. All you need is an immersion blender, fresh or frozen fruit and a to-go cup, and you can have a perfectly healthy breakfast and be out the door.   I will feature new smoothies as I make them, but there are a few staples that I always have on hand.  First, organic vanilla almond milk.  I use this to make all my smoothies (and my oatmeal).  It adds a delicious flavor and leaves out the dairy so you won't have to worry about lactose.  My second staple is flax seed.  It is pretty hard to get flax seed into most foods but you can't even notice once it is blended into a smoothie.  Since I'm not quite ready to fully part with my oatmeal and I appreciate a dose of healthy grains in the morning, I decided to throw that into this week's smoothie creation.

Blueberry Breakfast Smoothie

2/3 cup vanilla almond milk
1/4 cup of oats
3/4 cup blueberries
1 tablespoon flaxseed
about 1/2 cup of ice (less if blueberries are frozen)


Add all ingredients and blend well until smooth.  Enjoy :)

What makes this bite better?
Flaxseed is packed with omega-3 fatty acids and fiber.  Omega-3's are necessary for overall health but they can not be made by the body, they must be obtained through the diet.  People often do not get enough of major dietary sources containing omega-3's such as fish, nuts and seeds, so flaxseed is an excellent addition to up your intake.  In addition, blueberries provide antioxidants and oats reduce cholesterol.  Oats in a smoothie?!  Try it...it's a perfect balanced breakfast in a cup.