Healthy Super Bowl Treats!

Don’t let this year’s Super Bowl Party be a diet-buster! There are so many yummy, festive foods that won’t require you to break out your sweat pants to root for your favorite team.

Even if you aren’t hosting, make and bring one of these diet friendly dishes to ensure you have something to eat. And steer clear of the chips – all chips. You know it is impossible to stick to a normal serving (which is like 7 CHIPS!) so just avoid them all together. Bring veggie sticks to dip into your favorite dips!

Stuffed Mushrooms with Spinach, Pesto + Goat Cheese (courtesy of mrpleasant.net)

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(Serves 3-6)

1 TBSP of evoo

1 TBSP of Braggs Amino Acids

7 Portobello Mushrooms

1 bunch of Basil

1/2 -3/4 cup Evoo

1/4 cup of Walnuts (FIT TIP: SUB SUNFLOWER SEEDS FOR NUT-FREE)

2 cloves of Garlic

1 bunch of Spinach

1/4 cup of Goat Cheese

S + P

1. Preheat oven to 350

2. Rinse, dry and cut off stems of the mushrooms. Using a spoon, gently scrape out the gills of 6 of them. Marinate 6 portobello mushrooms in Evoo + Braggs and set aside.

3. While the mushrooms are marinating make the pesto. Combine  basil, garlic, walnuts and chop in food processor. While the food processor is running, add the 1/2-3/4 cup of Evoo. Process until well combined. Scrape out of food processor and set aside.

4. Rough chop remaining portobello.  Add 1 bunch of Spinach and remaining Portobello Mushroom to the food processor. Pulse until finely chopped (about the size of rice).

5. Drain mushrooms from marinate and place onto oiled tray. Place small glob of goat cheese on the center of each portobello mushroom, add spinach/mushroom mixture on top of that, as well as pesto. Spread evenly between mushrooms.

6. Bake mushrooms at 350 for 20-30 minutes until mushrooms are brown and fragrant and the veggie/pesto/cheese mixture is heated through.

Non-Dairy Cashew “Sour Cream” (courtesy of the HealthieFoodie)

Yield: Yields approximately 2 cups

Non-Dairy Raw Cashew “Sour Cream”

INGREDIENTS

INSTRUCTIONS

    1. Soak the cashew pieces in the refrigerator for a minimum of 8-12 hours, up to 24, then rinse well under cold running water.
    2. Throw them in the bowl of your food processor, along with the rest of the ingredients and process until smooth and creamy, which should take about 5 to 8 minutes. You might have to stop and scrape the sides 2 or 3 times.
    3. You can use this sour cream immediately or keep in the refrigerator in an airtight container, for up to a week.

Mediterranean Cauliflower Rice Salad (Courtesy of TheCrepesofWrath)
Prep time:  30 mins
Total time:  30 mins
Serves: 5-6 servings
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Use cauliflower in place of rice in this Mediterranean-inspired salad, made with tomatoes, artichokes, celery and cheese.
Ingredients
  • 1 head cauliflower **FIT TIP: Use Quinoa if you are short on time and don’t have time to make the cauliflower rice**
  • 1 cup grated Parmesan cheese **FIT TIP: Feta would also work great (especially goat’s feta or goat cheese, or nutritional yeast for dairy free)
  • 2 large tomatoes, diced (water parts removed)
  • 4 stalks of celery, sliced into ½-inch pieces
  • 3 scallions, thinly sliced
  • 1 14-ounce can artichoke hearts, rinsed, drained, and roughly chopped
  • 2 cloves garlic, minced
  • 1 handful parsley, roughly chopped
  • 1 teaspoon kosher salt, plus more to taste
  • ½ teaspoon crushed red pepper flakes
  • 3-4 tablespoons olive oil
  • juice of ½ a lemon
Instructions
  1. Remove the butt of your cauliflower and cut it into florets. Add the cauliflower to your food processor or blender (you’ll most likely have to do this in batches unless you have an insanely big food processor), and pulse until the cauliflower resembles rice. Place in a large bowl.
  2. To the cauliflower, add your cheese, diced tomatoes, sliced celery, scallions, artichoke hearts, garlic, parsley, salt, pepper flakes, olive oil, and lemon juice. Toss to combine. Taste, and adjust seasonings as needed (remember that the flavors will develop and become more pronounced the longer the salad sits). This will keep well in an airtight container, refrigerated, for up to 3 days. Add tofu, chickpeas, or chicken to make it a hearty meal!

Chicken Skewers (courtesy of Food and Wine)

FIT TIP: Chicken Skewers are a GREAT sub for fatty chicken wings. Check out this flavor-packed recipe!

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INGREDIENTS

CHICKEN
  • 1/4 cup extra-virgin olive oil
  • 1 tablespoon rosemary leaves
  • 1 teaspoon chopped thyme
  • 1 teaspoon chopped oregano
  • 1 teaspoon ground cumin
  • 1 1/2 pounds skinless, boneless chicken breast halves, cut into 1 1/2-inch cubes
  • Salt
HARISSA
  • 1 teaspoon cumin seeds
  • 1 teaspoon coriander seeds
  • 1 teaspoon caraway seeds
  • 2 roasted red peppers from a jar, coarsely chopped
  • 1 red Thai chile, with seeds, chopped
  • 1 garlic clove, chopped
  • 3 tablespoons extra-virgin olive oil
  • 1 tablespoon freshly squeezed lemon juice
  • Salt
  • Hummus, for serving

HOW TO MAKE THIS RECIPE

  1. In a large bowl, mix the olive oil with the rosemary, thyme, oregano and ground cumin. Add the chicken and toss well. Cover and refrigerate for at least 2 hours or overnight.
  2. In a small skillet, toast the cumin, coriander and caraway seeds over moderately high heat, shaking the skillet a few times, until the spices are fragrant, about 2 minutes. Transfer to a spice grinder and let cool completely. Grind to a powder.
  3. In a blender, combine the roasted peppers with the chile, garlic, olive oil, lemon juice and ground spices and puree. Season the harissa with salt.
  4. Light a grill. Thread the chicken pieces onto 8 metal skewers. Season with salt and grill over moderately high heat, turning, until nicely charred and just cooked, about 14 minutes. Serve the skewers with the harissa and hummus.

Loaded Sweet Potato Skins (courtesy of halfbakedharvest)

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Ingredients

    • 3 medium sweet potatoes
    • 3/4 pound (about 2 small) boneless skinless chicken breast
    • 1/4 cups olive oil
    • 2 tablespoon fresh lime juice
    • 2 cloves garlic, minced or grated
    • 3 whole chipotle pepper, minced
    • 1 teaspoon dried oregano
    • 1 teaspoon cumin
    • 2 teaspoons chili powder
    • salt and pepper
    • 2 (half a 10oz bag) cups spinach
    • 5 ounces sharp white cheddar cheese, grated **FIT TIP: Skip for dairy free**
    • chopped cilantro, for garnish
    • Greek yogurt for topping **FIT TIP: sub soy or almond yogurts, or salsa**

Instructions

Preheat your oven to 350 degrees. Wash your sweet potatoes and prick all over with a fork. Place in the oven and bake for 50-60 minutes or until fork tender. Place your chicken in a baking dish and rub with a tablespoon of olive oil, salt and peper. Place in the oven with the potatoes and bake for 25 minutes. Allow to cool and shred the chicken with a fork or your hands. When the sweet potatoes are done cut in half and allow to cool for 5-10 minutes.

In a medium size bowl combine the olive oil, lime juice, garlic, chipotle peppers, oregano, cumin, chili powder, salt and pepper. Set aside.

Heat a small skillet over medium heat and wilt the spinach (this can also be done in the microwave). Toss the spinach and shredded chicken together, set aside and keep warm.

Turn the oven up to 400 degrees. Scrape the sweet potato out of the peel, leaving a medium size layer of flesh inside with the peel so that it can stand up on its own (I reserved the remaining flesh, for another use) and place in a baking dish. Brush the skins with with a little of the chipotle sauce and bake for 5-10 muntes until nice and crisp. While the skins bake mix the spinach, chicken and chipotle sauce together. Remove skins from the oven and stuff with the chicken mixture, top with shredded cheese and bake for 10 minutes or until the cheese has melted and the skins are hot and crisp. Serve with fresh chopped cilantro and greek yogurt if desired.

Go Team You Are ROOTING FOR!!

 

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In honor of the veggie…(recipes galore!)

The Diane Rehm show featured an interesting discussion yesterday on new research suggesting that it may not be the vitamins and nutrients in fruits and vegetables that are so good for you, but rather their toxins. Here is a synopsis for the episode :

Your mother was right when she told you to eat your vegetables, but maybe not for the reasons you think. New research suggests it may not be the vitamins and nutrients in fruits and vegetables that are so good for you – it may be their toxins. Plants naturally produce chemicals to ward off insects and other would–be predators. When we eat fruits and vegetables,these chemicals stimulate our nerve cells and seem to boost our body’s resistance to disease. We hear more about the benefits of toxins in fruits and vegetables, and other anti-aging research.

Listen here!

In honor of the growing list of reasons why you should eat your veggies, here are some perfect summer, veggie-focused recipes!

We can’t talk veggie recipes without mentioning one of our favorite vegetarian food blogs, Cookie and Kate!

Check out this awesome recipe for Asian Chopped Kale Salad!

Healthy chopped kale salad with Asian flavors - cookieandkate.com

INGREDIENTS
Salad
  • 1 bunch kale (preferably lacinato/Tuscan/dinosaur kale but regular curly kale works, too)
  • fine-grain sea salt
  • 1 cup chopped snow peas (slice off tough ends first)
  • 1 large carrot, peeled and ribboned with a vegetable peeler
  • 1 small red bell pepper, deseeded and chopped
  • 1 heaping cup organic edamame (if using frozen edamame, defrost by tossing into a pot of boiling water for 3 to 4 minutes)
  • 1 avocado, pitted and sliced into small chunks
  • 1 large shallot, finely sliced
  • handful cilantro, chopped
  • handful Thai basil (or regular basil), chopped
Tamari-Ginger Vinaigrette
  • ¼ cup olive oil
  • 2 tablespoons rice vinegar
  • 1 tablespoon finely grated ginger
  • 1 tablespoon low-sodium tamari (or other low-sodium soy sauce*)
  • 2 teaspoons lime juice
  • 3 garlic cloves, pressed or minced
INSTRUCTIONS
  1. Use a chef’s knife to remove the tough ribs from the kale, then discard them. Chop the kale leaves into small, bite-sized pieces and transfer them to a mixing bowl. Sprinkle the kale with a dash of sea salt and use your hands to massage the kale by scrunching up the leaves in your hands and releasing until the kale is a darker green and fragrant. Toss the remaining salad dressing ingredients with the kale.
  2. To make the vinaigrette, whisk together all the ingredients until emulsified. Toss the dressing with the salad and serve.
NOTES
Yields 2 enormous salads or 4 medium.
STORAGE SUGGESTIONS: Leftovers will keep well in the fridge for a day or two.
*MAKE IT GLUTEN FREE: Tamari is a gluten-free Japanese soy sauce that has a flavor I love and is readily available at stores. If you want your salad to be gluten-free, be sure to pick a gluten-free soy sauce.
*MAKE IT SOY FREE: Switch jicama or cucumbers for edamame and remove the soy sauce and instead dilute a little chickpea miso with water and add 1 tbsp of that.
Inspired by my recent trip to Turkey, check out these sure to please dips for your 4th of July party!
Carrot Yogurt Dip

Ingredients

4 medium sized carrot, peeled and finely grated (use a food processor)
1 tbp olive oil
1 tsp salt and a bit more
1 cup natural yogurt
2 garlic cloves, finely grated
A gentle squeeze of lemon juice
A sprinkling of sumac, paprika or garnish with parsley or dried mint, your choice

Method

In a large skillet, cook the carrot with the oil and some salt until just cooked through. Set aside to cool down a bit.

Mix the carrot with the yogurt, garlic. Taste for salt and add lemon juice if needed.

Transfer to a serving plate. Sprinkle sumac, paprika or garnish with parsley or dried mint, your choice.

Smoky Eggplant and Yogurt Puree

1 1/4 to 1 1/2 pounds eggplant

2 garlic cloves, mashed in a mortar and pestle with a generous pinch of salt (more to taste)

2 tablespoons lemon juice

1 tablespoon extra virgin olive oil

1/4 cup drained yogurt

Salt and freshly ground pepper to taste

Chopped fresh mint for garnish

1. Prepare a hot grill. Pierce the eggplants in a few places with the tip of a knife or with a skewer. Grill until they are uniformly charred and the flesh is very soft and beginning to ooze. Transfer to a bowl, and cover tightly. Allow the eggplants to cool until you can handle them, then remove their skins and stems and discard any juice in the bowl.

2. Transfer the eggplant pulp to a food processor fitted with the steel blade or to a bowl. Mash with a fork, or purée in the food processor. Add the remaining ingredients, and combine well. Taste and adjust seasonings. The purée will be slightly runny, but it will stiffen up. Transfer to a serving bowl. Serve warm or room temperature with pita bread or crudités.

Yield: Makes about 1 1/2 cups, serving six.

Advance preparation: Although this is best served warm, you may prepare it hours ahead and serve it at room temperature, or reheat for about 30 seconds in a microwave.

Nutritional information per serving: 65 calories; 3 grams fat; 1 gramsaturated fat; 2 milligrams cholesterol; 8 grams carbohydrates; 4 gramsdietary fiber; 5 milligrams sodium (does not include salt added during preparation); 2 grams protein

Keep On…Cleansing On

Craving bread and sweets? BACK AWAY…you are so close! Hopefully you have made it this far and weren’t too tempted by leftover treats in the office. When cleanses fail, it is usually due to a lack of inspired food choices. We are here to help!! Let us know if there is a meal you are having trouble with and we can help find the solution. In the meantime, here is a little recipe inspiration:

Trying to figure out what to do with those extra cans of pumpkin? Make FITintheCITY’s contribution to her Thanksgiving dinner tonight! 

Pumpkin and Chickpea Hummus with Jalapeno Oil  (From Food and Wine Magazine)

Jalapeno Oil

  1. 1/4 cup grapeseed oil
  2. 2 tablespoons minced cilantro
  3. 1 tablespoon minced seeded jalapeño
  4. Salt

Pumpkin Seeds

  1. 1/4 cup pumpkin seeds
  2. 2 teaspoons grapeseed oil
  3. 1 tablespoon sugar
  4. Pinch of cayenne
  5. Salt

Hummus

  1. One 15-ounce can chickpeas, rinsed and drained
  2. 1 cup pumpkin puree
  3. 1/4 cup tahini
  4. 3 tablespoons fresh lemon juice
  5. 3 tablespoons water
  6. 2 small garlic cloves, finely chopped
  7. 1/2 teaspoon ground cumin
  8. Salt

DIRECTIONS

  1. MAKE THE JALAPENO OIL In a small saucepan, heat the oil over moderate heat until hot but not shimmering, about 3 minutes. Transfer to a small bowl and stir in the cilantro and jalapeño. Let cool completely, then season with salt.
  2. MEANWHILE, MAKE THE PUMPKIN SEEDS In a small skillet, toast the seeds in the oil over moderate heat, stirring occasionally, until just starting to brown, about 5 minutes. 
Add the sugar, cayenne and a generous pinch of salt and cook, tossing, until the sugar melts and the seeds are browned, about 2 minutes longer. Transfer to a plate to cool completely, then break into small pieces.
  3. MAKE THE HUMMUS In a food processor, combine all of the ingredients except the salt and puree until smooth, then season generously with salt. Scrape the hummus into 
a serving bowl. Drizzle some of the jalapeño oil on top, garnish with the candied pumpkin seeds and serve.

Looking for a main dish but short on time? Rather than butcher codfish (like FITintheCITY did last night trying to use this recipe for “simple” poached cod), check this much more successful dish out:

Thank GOOP for this cross between a puttanesca and a niçoise!

Tuna Tomato Bowl

INGREDIENTS

1 small jar good-quality tuna

1 14-oz can plum tomatoes

2 anchovies, chopped

1 1/2 cloves garlic, minced

4-6 pitted Nicoise olives

1/2 pinch red chili flakes

10 French beans, trimmed

1/2 cup quinoa, cooked

1/2 cup brown rice, cooked

olive oil

sea salt + black pepper

DIRECTIONS

1. Coat a large frying pan with olive oil and add the garlic and red chili flakes. Cook for a minute until soft and fragrant, then add the anchovies and stir until they start to melt. Add the olives, crushing them gently with the back of a wooden spoon. Add the canned tomatoes and bring the heat down to a simmer. Cook for about 20 minutes.

2. Prepare an ice bath by filling a large bowl with equal parts ice and water. Bring a medium pot of water to a boil. Add a large pinch of salt and the French beans. Cook for about 3 minutes. Drain and place in the ice bath for about a minute. Drain and set aside.

3. Place equal amounts quinoa and brown rice into two serving bowls or sealable food containers. Top with a large dollop of tomato sauce. Flake three to four large pieces of tuna into each bowl. Divide French beans into each bowl. Season with salt and pepper to taste and a drizzle of olive oil on top if desired.

If you make it through to Saturday without succumbing to cleanse-busters, treat yourself to a nice breakfast of avocado toast…a favorite here at FitTrition!

Take bread of choice and toast it

Top bread with Sliced Avocado

Drizzle avocado with EVOO

Add Himalayan Sea Salt (and red pepper flakes if you like a little kick!)

And Make seconds…because you will want it!

xoxo

The FIT gals