Greens for Breakfast | Kale, Oat, and Blueberry Smoothie

January 8, 2012 by 46 Comments

 

 

 

 

 

 

 

 

 

 

 

 

So…I did something crazy last night in the wee hours of the morning. It was one of those second-wind moments. I was all ready to tuck myself into bed, but then I got a second wind and stayed up for another hour. No one is safe during my second-wind moments. They typically involve crazy ideas and weird creations in the kitchen.

Last night, I did something crazy.

 

 

 

 

 

 

 

 

 

 

 

 

….I signed up for a half-marathon clinic through my local Running Room. Dudes and dudettes, I’m going to be training to run a half-marathon at the beginning of May 2012. Help.

I’m half excited, half terrified. I’ve always loved running. And by “loved,” I mean that I enjoyed the occasional runner’s high and the subsequent physical and health benefits. But the longest distance I’ve run consecutively is 10km. A half-marathon is 21km. Seriously, help me.

I start my training in two days. For the next 16 weeks, I will be aiming to run 3-5 days per week at varying distances, building on my endurance with each run. Did I mention that it’s also the heart of winter here? And that despite our current lack of snow and mild temperatures, all of that could change in a hot minute and I could be running in snowy, minus 30-degree (celsius) temperatures? Yes, I do wonder about my sanity on a daily basis.

 

 

 

 

 

 

 

 

 

 

 

 

 

I’ve decided that given recent events, I need to become a smoothie person. A smoothie, when made right, can pack a serious punch! Smoothies can be nutrient-dense, healthy, and can hide away good-for-you ingredients like spinach and kale. I promise you won’t even taste the kale or the oats. Satisfying, healthy, and delicious. Perfect for a quick breakfast that will get you through the morning. Or a half-marathon. No big.

Kale, Oat, and Blueberry Smoothie

Serves 1.

The health benefits of kale are endless. Kale is low in calories, high in fiber, high in anti-oxidants, and high in vitamins K, A, and C. Kale also helps to regulate the body’s anti-inflammatory process, and aids in detoxification. (source) Get on it kids!

1/2 cup kale leaves, torn and packed

1/2 cup blueberries (fresh or frozen)

2 heaping TBSP. greek yogurt

3 TBSP. raw oats

1/2 banana, sliced

1/4 cup milk of your choice

1 tsp. honey (or more, to taste)

3-4 ice cubes

Optional add-ins: ground flax seed, vanilla extract, cinnamon

Add all ingredients to a blender and blend until smooth, about 2-3 minutes, making sure that the kale and oats are pureed. Enjoy! (and be prepared to have copious amounts of blueberry stuck in your teeth afterwards). Get your toothbrush ready.

Filed Under: Beverages, Breakfast, Fruit, Vegetables and Legumes Tagged With: , , ,

Summer Lovin’ | Warm Balsamic Vegetable Salad with Feta and Basil

April 30, 2011 by 5 Comments

Spring is here. I can feel it.

I can smell it.

I can taste it.

Vegetables and fruits are starting to taste the way they are supposed to. I’m starting to crave lighter meals rather than hearty stick-to-your-bones soups and stews that warm you to your core. And best of all, it is possible to BBQ again. Meaning: 1) My BBQ is not buried beneath 3 feet of snow, and 2) I’m not at risk for catching hypothermia while standing next to it.

Hallelujah.

Honey and I bought a BBQ off of Kijiji for $100 last summer. Most awesome purchase ever. Minus the fact that it didn’t work when we tried to use it for the first time. Honey is such a handyman, he fixed it and we were in BBQ Bliss shortly thereafter. I love the flavors that the BBQ brings out in food. Flavors that just can’t be replicated in an oven or on a ceramic stovetop. Grilling vegetables is one of my favorite things to do on the BBQ. Just a little olive oil, some salt and pepper, and the magic of an open flame. We often eat our veggies this way throughout the summer.

And then I discovered this salad.

Veggies are grilled on the BBQ, then cut up into bite size chunks, tossed with a little balsamic vinegar and fresh basil, and topped with feta cheese. Oh. My. Mouthwateringly delicious. Please try this at your next available opportunity. And if you don’t own a BBQ, roast your veggies in the oven or cook on your stovetop, or on a little countertop grill. But I’m telling you, the BBQ = Bliss. You heard it here first.

Warm Balsamic Vegetable Salad with Feta and Basil 

Serves 4.

1/2 pound of asparagus

1/2 red pepper, sliced into 4 parts

1/2 yellow pepper, sliced into 4 parts

1 zucchini, sliced in half, then lengthwise into quarters

6 big white mushrooms

A splash of olive oil

Salt and pepper, to taste

1/2 cup chopped fresh basil

2 TBSP. balsamic vinegar

1/4 cup of crumbled feta cheese

Toss your prepared veggies in the olive oil and sprinkle generously with salt and pepper. Heat your grill to medium high and throw the veggies on. Watch them closely, turning every couple of minutes until al dente. Grill marks = beauty. Turn your grilled veggies onto a cutting board and chop them into bite-size pieces. In a large bowl, combine the chopped veggies with the basil and balsamic vinegar. Sprinkle with feta cheese. Chow down with still warm!

The beauty of this salad is that you can make as much or as little of it as you like. Just adjust the balsamic vinegar, basil, and feta accordingly. You can also change up the veggies if you prefer.

Filed Under: Salads, Sides, Vegetables and Legumes, Vegetarian Tagged With: , , , , ,

Hello BBQ Season | Southwestern Black Bean Burgers

April 22, 2011 by 7 Comments

Black beans have been making many appearances on this little blog of mine lately, I just noticed. What can I say, I must be a fan of sources of dietary fiber and antioxidants. Black beans are also very versatile, partnering well with many different ingredients and flavors. I came across this recipe for Southwestern Black Bean burgers last summer when perusing one of my favorite blogs, Everybody Likes Sandwiches. My vegetarian best friend, and her vegetarian husband were coming over for dinner, and I wanted to knock their socks off with a delicious and unique vegetarian entree.

Despite a couple of failures during the assembly phase (a food processor that died halfway through its duties, and a new BBQ that wouldn’t work), the burgers came together in the end and were incredible! Great flavor, awesome texture, and easily adaptable to various toppings. I served the burgers with fresh avacado and tomato, salsa, and a chili-lime mayonnaise that I whipped up at the last moment. Coupled with homemade baked fries, the meal was a hit. However, these could easily be topped with run-of-the-mill burger condiments (ketchup, mustard, relish, even cheese), and would still be dynamite. You can throw the burgers on the BBQ or cook them stovetop, whichever you prefer. Keep this recipe in mind for your BBQs this season!

Southwestern Black Bean Burgers (adapted from Everybody Likes Sandwiches)

2 cans of black beans, drained and rinsed
4 cloves garlic, chopped
1 TBSP. cumin
2 TBSP. chili powder
1/4 tsp. cayenne powder (more if you like it spicy)
A few dashes of your favorite hot sauce (ie. tobasco)
1/2 tsp. salt
3 TBSP. greek low-fat yogurt
3/4 cup oat bran
1/4 cup wheat germ
1 TBSP. ground flax seeds
1/4 cup fresh cilantro, chopped
Juice of 1 lime
8 hamburger buns, warmed

Blend together 1 can of beans, garlic, yogurt and spices in a food processor or blender. Dump into a bowl and add the second can of beans, oat bran, wheat germ, flax, cilantro and lime. Stir everything together until well mixed. If your mixture is too soft to form patties, add a little bit more oat bran. If it is too stiff, add a little bit of water. Form into 8 patties and chill in the refrigerator for at least 15 minutes.

If cooking the burgers on the stovetop, heat 2 TBSP. of olive oil in a skillet over medium-high heat and brown each side, about 3 minutes per side or until slightly crispy. If cooking on the BBQ, throw the burgers on a medium-high grill, but line your grill with tin foil (brushed with oil or sprayed with cooking spray, to avoid sticking), and cook for 3 minutes per side, or until browned and crispy. Top cooked burgers with whatever your little heart desires and enjoy!

*For an easy chili-lime mayonnaise, combine 1/2 cup mayonnaise with the juice of half a lime, 1 TBSP. chili powder, and salt and pepper to taste. Add in a little cayenne pepper for some extra heat, if that tickles your fancy.

On another note, spring seems to have finally sprung around here. The sun is out, the temperatures are warm(er), and it feels like winter might finally be behind us. The little stinker is obsessed with the smells that are being uncovered by melted snow and warmth. She looks angelic here, but looks can be very deceiving. Happy Good Friday!


Filed Under: Main Dishes, Vegetables and Legumes, Vegetarian Tagged With: , , ,

Meatless Mexican | Black Bean Quesadillas

April 13, 2011 by Leave a Comment

Meat and potatoes people. MAPPs.

People who think that a meal without meat cannot be filling and satisfying.

If you know any such people (*cough cough* ie. men *cough cough*), you must introduce them to Mr. Black Bean of the Legume family. Other members of the Legume family include lentils, peas, soy, and even peanuts. All are great sources of protein, and protein helps to give you that satisfied feeling (because protein takes longer to digest than carbohydrate). When taking meat out of a meal, or out of your diet entirely, it is important to replace the protein with other sources. Now, I know you didn’t come here for a science or nutrition lesson, so let’s get on to the good stuff! PS. Rattle off that scientific mumbo-jumbo to the MAPPs in your life when you make this recipe for them.


 A couple of years ago, when honey and I were in the throes of our vegetarian challenge (no meat for one year), we practically lived off of legumes. This black bean quesadilla recipe was one of the first dishes that I discovered during our challenge, and we have eaten it many times since then. It is so easy, so delicious, and I promise you won’t even miss the meat! Try it. Now.

Please and thank you. 🙂

Black Bean Quesadillas (slightly adapted from canadianliving.com)

1 TBSP. olive oil

1 onion, chopped

1 green pepper, diced

1 TBSP. chili powder

1 tsp. ground cumin

1/4 tsp. salt

1/4 tsp. pepper

2 cans black beans, drained and rinsed

1 cup salsa (mild, medium, or hot!)

1 can corn kernels

6-8 whole wheat flour tortillas

2 cups sharp cheddar cheese, shredded

Sour cream and salsa, on the side

Preheat the oven to 425°F. Heat the oil over medium heat in a large skillet. Add the onion, green pepper, chili powder, cumin, salt, and pepper. Cook until softened, about 8 minutes. Add the black beans, salsa, and corn, and stir until heated through (about 5 minutes).

Lay out your tortillas and spoon the mixture onto one half of each tortilla. I usually make 6 tortillas, so they end up being quite full. However, you can make 8 tortillas and fill each with a little bit less. Sprinkle the cheese overtop of the mixture, then fold the tortillas over. Place on a lined or greased baking sheet. Bake for 15 minutes, turning the tortillas over halfway through. Serve with sour cream and more salsa. Enjoy!

Filed Under: Main Dishes, Vegetables and Legumes, Vegetarian Tagged With: , , , ,

Less Is More | Chickpea Salad with Lemon, Parmesan, and Herbs

April 5, 2011 by 1 Comment

Dear Life,

You have been almost unbearably stressful lately. What did I ever do to you? I try to show you a good time as often as possible – I play fun sports like frisbee and soccer, I rock out at super awesome concerts, I bake delicious things to eat. And you just throw stressful experiences back in my face! Clearly I’ve done something to upset you, but I’m not sure what it is. Can we call a truce and be friends again? I’ll cook and bake you lots more wonderful things if you’re nice to me again.

Love,

Amanda

Sorry about that. I just had to have a little chat with life there for a moment. But I’m back to share a simple yet tongue-pleasing recipe with you. With Spring finally starting to show her face a little bit, I find myself craving lighter, fresh-tasting dishes. When I opened up this month’s Bon Appétit magazine and found this chickpea salad recipe, I immediately wanted to give it a try. You need just a handful of ingredients, most of which you might have sitting in your kitchen right now. The only thing I was missing was the fresh herbs, but I had the dried version of both, and considering the state of the fresh herbs around here at this time of year, dried was probably the best way to go. I can’t wait to make this again in a couple of months, when fresh basil is lush, fragrant, and easy to find. At least fresh parmesan is always in season.

Chickpea Salad with Lemon, Parmesan, and Herbs (from Bon Appétit magazine, April 2011)

1 can chickpeas, rinsed and drained

2 TBSP. chopped fresh basil (or 1 tsp. dried)

2 TBSP. chopped fresh Italian parsley (or 1 tsp. dried)

2 TBSP. fresh lemon juice

4 tsp. extra-virgin olive oil

1 garlic clove, pressed

1/3 cup freshly grated Parmesan

Salt and freshly ground black pepper, to taste

Combine all ingredients together in a bowl and toss gently. Season with salt and pepper. Enjoy immediately, or make ahead and refrigerate for several hours to allow the flavors to mingle and say hello to one another. This salad can be whipped up in no time. Happy eating!

Filed Under: Salads, Sides, Vegetables and Legumes, Vegetarian Tagged With: , , , ,

Beans, Beans, the Musical Fruit | Black Bean and Corn Salad

February 25, 2011 by 3 Comments

 It is a miracle that I am able to post this recipe right now. That I can type these words to you on this laptop. You see, the sweet little puppy mentioned a couple of weeks ago continues to wreak havoc on my life. In fact, I think she came into my life to teach me how to be a more patient person. Unfortunately it is a rather difficult and damaging process. Damaging to my material possessions that is. For one thing, the carpet in our condo is going to need to be steam-cleaned about 40 times over in order to remove the invisible stains of approximately 2956 “accidents”. Shoes have been chewed, scarves and mittens have been ripped, tables and chairs have been munched on. Several books are missing parts of covers. My tea towels will never be the same. All of this, I have been able to take in stride. Quite easily I think.

However…there was an incident last night that almost put me over the edge. You see, my parents brought us back a bottle of delicious pineapple wine from a recent trip to Hawaii. Last night, honey and I decided to enjoy it with our dinner. We were feeling rather badass, so we decided to just drink the wine straight from the bottle. We were eating dinner in front of the TV (yes, we do that), and had left the bottle of wine sitting on the kitchen table. A certain little munchkin around here has a tendency to jump up on the coffee table if any food or beverages are within her sight. How tricky we were, leaving it on the kitchen table instead. And then there was a crash. I jumped up and ran the approximately 10 feet from the couch to the kitchen table to find that the aforementioned munchkin had jumped up onto the kitchen table and knocked the bottle of wine over, spilling it all over the table, floor, and…my laptop.

Now, I realize that it is dumb to leave your laptop sitting open on the kitchen table. But I do dumb things, rather often. Anyways, after one meltdown and many failed attempts at getting my laptop to start up again, honey advised me to shut it down, leave it overnight, and hope for the best. I’m happy to report that my laptop is working, although my keys are currently making a nice crunching noise with each keystroke, and my space bar wants to stick down every time I press on it. Small steps, I suppose. *sigh* The other miracle was that the wine bottle managed to stay half full following the catastrophe, as it landed on it’s side. Drinking the remainder of the wine was very helpful indeed. And now that I’ve wasted your time with this pointless story, I give you a delicious, fresh salad recipe, great for curing the winter blues. It has some fantastic colors going on, and is so simple and tasty. The original recipe comes from one of the Best of Bridge cookbooks. Happy eating!

Black Bean and Corn Salad

2 cans of black beans, rinsed and drained

1 can of corn, drained

1 red pepper, chopped small

1/2 cup cilantro, chopped

Juice and zest of two limes

1/4 cup olive oil

2 TBSP. cumin

1 tsp. chili powder

Salt and pepper to taste

Combine the black beans, corn, red pepper, and cilantro in a large bowl or container. Combine the remaining ingredients in a separate bowl, and then pour over the black bean mixture. Toss well. Taste and add more salt or pepper if needed. This salad tastes great right away, but has even better flavor if you give it a couple of hours to mingle in the fridge.

Filed Under: Salads, Sides, Vegetables and Legumes, Vegetarian Tagged With: , , , , ,

Another Keeper | Sweet Potato Chickpea Curry

January 16, 2011 by 1 Comment

Hello lovelies! I hope you are all having a great weekend. If you are in Edmonton, you are probably digging your way out of all of the snow over the past week. Where is it all coming from? I can’t remember the last winter that saw us getting several feet of snow at once! Makes me want to just hibernate and wake up in April. Only 3 more months to go. *sigh*

Cold weather warrants warm, spicy, and fragrant stews around here. Honey and I are big curry fans, and typically eat some type of curry concoction at least once per week. We also try to eat a couple of vegetarian meals each week. This sweet potato chickpea curry kills two birds with one stone and has a lovely flavor from the peanut butter and orange juice. Not to mention the thai curry paste. I’m not a huge fan of very spicy dishes, but if you like your curries on the hotter side, increase the amount of curry paste you use. You could also substitute green or yellow curry paste, depending on your preference (green is the spiciest, yellow is the mildest). Enjoy my friends ~ happy eating!

Sweet Potato Chickpea Curry (adapted from The Best of Chef at Home, Michael Smith)

A splash of vegetable oil

1 large onion, diced

4 cloves of garlic, chopped

A small knob of frozen ginger

2 tsp. of Thai red curry paste

2 sweet potatoes, peeled and cubed

1 19-oz. can of chickpeas, drained

1 14-oz. can of coconut milk

1 cup of orange juice

1/2 cup of peanut butter

1/2 tsp. sea salt

1 cup frozen green peas

Several handfuls of baby spinach

Chopped cilantro

Add a splash of vegetable oil to a stockpot over medium-high heat. Toss in the onion and garlic and saute them until they are lightly browned, about 5 minutes.

Grate the frozen ginger into the pan and add the Thai curry paste. Continue cooking until the spices are heated through and fragrant, another few minutes.

Add the sweet potatoes, chickpeas, coconut milk, orange juice, peanut butter, and salt. Brig to a simmer, lower the heat and continue simmering until the sweet potatoes are tender, about 30 minutes. Stir in the peas, spinach, and cilantro. Serve over rice.

Filed Under: Main Dishes, Soups and Stews, Vegetables and Legumes, Vegetarian Tagged With: , , , , ,

Get Fresh | Broccoli Slaw Salad with Five-Spice Tofu

November 25, 2010 by Leave a Comment

Honey and I decided to challenge our bodies and minds in 2009 and go the entire year without eating meat. A “vegetarian” diet. We continued to eat fish, but stayed away from chicken and red meat. It was a great challenge and really opened our eyes (and stomachs!) to different kinds of vegetables and legumes. We have since returned to our carnivorous ways, but continue to try to eat vegetarian a couple of times per week. I came across this recipe in the latest edition of Vegetarian Times magazine, and decided to give it a try. We made a meal out of it, but it would also go well as a side dish. Makes for great lunch leftovers as well! I would recommend making the salad the day before you eat it – only because I think the flavors really developed by sitting in the fridge overnight. I enjoyed it much more the second day than I did immediately after throwing it together. And for those of you out there who are afraid of tofu – give it a shot! Tofu takes on the flavor of whatever you cook it in/with, so get creative! This recipe calls for pre-packaged five-spice tofu, but I’m not a fan of the pre-marinated tofu, and prefer to marinate it myself. Either way…happy eating!

Broccoli Slaw Salad with Five-Spice Tofu (adapted from Vegetarian Times, Nov./Dec. 2010)

Dressing:

2 TBSP. roasted sesame oil

2 TBSP. Chinese black vinegar (or 1 TBSP. rice vinegar plus 1 TBSP. balsamic vinegar)

1 tsp. sriracha or any chile-garlic sauce

1 tsp. sugar

To make the dressing: Whisk together all ingredients into a small bowl. Season with salt (and pepper), if desired.

Salad:

1-lb. package broccoli slaw (I used half broccoli slaw/half broccoli florets)

1 small red bell pepper, thinly sliced

7 ounces five-spice pressed tofu, sliced into matchsticks

1/2 chopped cilantro

2 green onions, chopped

4 TBSP. chopped roasted peanuts

To make salad: Toss together all of the ingredients in a large bowl. Add the dressing and toss well. Eat immediately, or put in the fridge overnight to let the flavors mingle.  *You may also use plain extra-firm tofu, and let in marinate in your own mixture (ie. 1 TBSP. sesame oil, 1 TBSP. soy sauce, 1 tsp. chinese five-spice) for at least 30 minutes. I also fried the tofu in a little bit of vegetable oil before adding it to the salad, just enough to brown it and add some crispness.

Filed Under: Salads, Vegetables and Legumes, Vegetarian Tagged With: , ,
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