terrier-yaki chicken

I haven't blogged in almost a month; the end of the year has definitely kicked into gear! As a Class Council board member, selling prom tickets and organizing the paperwork has been taking up some time; I've already gone to the beach a handful of days; and although the amount of school work I have has become pretty minimal, there seems to be endless things to do as the summer approaches. So, to say the least, I have not had ample time to experiment in the kitchen.

For one of the end-of-the-year festivities though, my best friends and I had a college themed potluck dinner this weekend. If you have been following my blog for a while, you may have noticed the previous recipes that I made for potlucks with my friends; so we thought it was only appropriate to end the year with a celebration of each of the schools we're going to next year. I insisted that to go along with the college theme, each of us would make a food that had a punny relation to where we're headed next year.

Since BU's mascot is the terrier, I made BU Terrier-yaki Chicken over Soba Noodles. My friends also brought cleverly chosen food, including UConn Hus-key Lime Pie, Bingham-ton of Cupcakes, RU-gala Salad with Rutger's colors as ingredients of strawberries and feta cheese, and quite a few more. We had so much food, but this time we were smart and spaced out all of the dishes so as not to overeat or stuff our faces with everything at once. 

The dish I made was sort of an on-a-whim recipe I created using a few ideas put together. I made a teriyaki sauce that I found on the Food Network's website, and sort of just eyeballed everything else. What I really liked was using soba noodles. They have a similar calorie count as spaghetti noodles, but the Japanese buckwheat noodles are higher in fiber and contain a higher-quality protein than spaghetti. The noodles provide calcium, iron, magnesium, phosphorus, zinc, and potassium, and are a good source of B vitamins. 

What you'll need:

yields 8-10 servings

*for the teriyaki sauce:

1/2 cup soy sauce

1/4 cup water

2 tbsp rice wine vinegar

1 tbsp + 2 tsp brown sugar

1/4 cup sugar

1 1/2 tsp grated garlic

1 1/2 tsp grated ginger

*for the dish

1 package soba noodles

1/2-1 cubed fresh pineapple 

1 cup shredded carrots

6 cubed chicken breasts

drizzled sesame oil

1. Combine all ingredients for teriyaki sauce. Set aside.

2. In a heated wok, drizzle sesame oil and cook chicken cubes. Once almost fully cooked, add in cubed pineapple and carrots. Add teriyaki sauce. 

3. Bring water in a large pot to a boil and add soba noodles. Cover for 3-5 minutes, until ready.

4. Add noodles to wok and combine all ingredients and leave to simmer for 3 more minutes. 

5. Enjoy!!

cinco de may-I-share-this-recipe-with-you

So, mangoes have recently worked their way up my list of favorite fruits. Coincidentally, tomorrow is Cinco de Mayo, and so in celebration, my mom and I made mango salsa chicken for dinner tonight. Whether you are having a Cinco de Mayo celebration or you just want to turn your dinner plate into its own fiesta, this was a delicious dish. Super sweet and fresh, filling, and colorful.

Mangoes are a good source of fiber and Vitamin A, which helps with bone growth and healthy eyes. The salsa is also packed with other vegetables, and can be altered to your liking. If you feel daring, add Jalapenos!! The salsa went very well with grilled chicken (seasoned with Cajun seasoning), but it could also go well with chips or chopped vegetables to dip!

Here's what you'll need:
yields 8 servings
2 mangoes
1/2 large cucumber
1 cup cherry tomatoes
3 mini red bell peppers
1 medium red onion
juice from 2 limes
salt and pepper to taste

1. Dice mangoes in centimeter cubes.

2. Chop all other ingredients into similar or slightly smaller pieces.

It's hard to tell, but I seeded the cucumber so it wouldn't be too watery

3. Mix everything together and pour lime juice on salsa.

4. Refrigerate for an hour.

5. Enjoy!!

super sauce?

AP tests start in a week, and my allergies are deterring me from spending my time outside today. So I bet you could guess what that means... instead of spending my entire day hidden behind my textbooks, I've been searching for recipes and looking up new things to try. Before I leave for college next year, I want to force myself to make new types of recipes also. I'm always quick to try new granola recipes, new vegetable side dishes, etc. But very rarely am I as eager to try something entirely new.

So today I decided to try making a homemade tomato soup. As a healthy and clean alternative to canned soup that had lots of hidden sodium and ingredients none of us can pronounce, and instead of driving over to Panera Bread to get their creamy tomato soup, my mom and I got down to making ourselves a new lunch recipe.

The strange thing about this is that as we were cooking, the soup looked more like a sauce than a soup. It smelled amazing and it tasted great as well, but to me it tasted very much like a good pasta sauce. Once we used the emulsifier and added the milk and honey though, the soup became a little soupier and I was a little more satisfied.

Don't get me wrong though, feel free to use this recipe as a tomato sauce over pasta, spaghetti squash, or eggplant. It's a very simple recipe, with basically tomatoes and herbs. You can't get much cleaner than that.

What is also interesting with this recipe is the science behind the small amount of baking soda included. When I told my mom that the baking soda is necessary to help neutralize the acids from the canned tomatoes, she was very impressed that I knew it. I felt guilty taking the credit though, since I didn't know that before reading the original recipe post on another blog earlier today.

Here's what you'll need:
Yields 4 servings
2 tbsp olive oil
1 onion, sliced
3 cloves garlic, minced
1 28 oz can of tomatoes, pureed, diced or whole
1/4 tsp baking soda
1 tbsp dried parsley
1 large bay leaf
salt and pepper to taste
1 tbsp fresh basil
1 tbsp honey
1/4-1/3 cup milk

1. In a medium sized pot, heat oil. Saute onions until they begin to brown (about 5 minutes), then add garlic. Saute for a few more minutes.

2. Add tomatoes, baking soda, parsley, bay leaf, salt and pepper. Bring to a boil, then turn down to a simmer for 10 minutes.

3. Remove bay leaf. Allow to cool for 5 minutes, then use an emulsifier (or a blender) to blend until smooth. Add milk and honey while blending.

4. Enjoy!

here's the dish

Lately I have not been focusing my time on trying new things in the kitchen or cooking much at all. Besides that it's currently Passover, which limits what I can eat quite a bit, I've been a bit preoccupied with a pretty big decision. Finally this week I made my college decision and committed to Boston University!!

I can't believe that my decision is made and I couldn't be happier to spend the next four years in such a great city, studying nutrition!

During the excitement of the weekend though, I did find the time to make a super easy new recipe that was Kosher for Passover. This crunchy carrot side dish was basically effortless, and it was a great side dish for dinner. Carrots are a great source of vitamins A, K, and C, and it's easy to spices these up however you want!

Here's what you'll need:
yields 4 servings
1 bag of shredded carrots
olive oil
salt, pepper, and spices (I just used paprika)

1. Preheat oven to 350 degrees. Spread carrots out on tins. Drizzle with olive oil, and add spices.

2. Bake for 1 hour or until carrots are browning and crunchy.

3. Enjoy!

how the cookie crumbles

For all the seniors in high school, this is a very exciting time. The final decisions are coming back from colleges, and we all now have only one month until the final May 1 deadline to choose our futures. Some committed to schools early on in the year, and others (including myself) are still figuring everything out. For everyone though, the spring is coming which means our days left in high school are dwindling down! It's an exciting and overwhelming and bittersweet time of the year as one thing comes to an end and another gets ready to start up.

For me, this week made everything feel a little more real. It's coming down to June, and it's hitting me that I'm actually going to college next year. It hit me yesterday especially when my best friend Ronni told me she committed to Rutgers University. It's crazy that all my friends will be in different places next year, as will I. Nonetheless, we're all so excited, and that's just how the cookie crumbles.

Speaking of cookies... here's where the sweet part of the bittersweet comes in: the celebrations. When Ronni told me yesterday that she committed, I was on the drive home from visiting my sisters in Boston for Suzanne's birthday. The first thing I did when I got home was bake for Ronni and bring over a giant celebratory cookie for committing.

Knowing Ronni, who is also a healthy eater, bringing over a batch of sugar cookies or chocolate chip cookies would be a nice thought but also too tempting and they would either remain untouched or all be eaten within a day. Either way I knew Ronni would appreciate something a little healthier and in moderation more.

Because of that, I made Ronni a single serving giant chocolate chip cookie, but the nice surprise is that contrary to the taste, it's a pretty healthy cookie (her sister Callie can vouch that it doesn't taste like there's whole wheat flour in there!) Again I used the coconut sugar that my mom just bought, and because it's such a quick and easy recipe, when you're in the mood for a warm and comforting dessert without the guilt, this cookie is perfect.

Here's what you'll need:
yields 1 giant cookie
4 1/2 tbsp whole wheat flour
1/8 tsp baking soda
1 tbsp sugar
1 tbsp coconut sugar
1/2 tsp vanilla extract
1 tsp applesauce
1 tbsp almond milk
handful chocolate chips

1.   Preheat the oven to 350 degrees. In a small bowl, mix flour, baking soda, salt, and sugars. Add in vanilla extract, applesauce, and almond milk and stir until dough forms. Add in chocolate chips.

2. Roll dough into ball, then press into 3/4 in thick circle on lined baking sheet.

3. Bake in the oven for 15 minutes, or until slightly golden.

4. Enjoy and celebrate!!!

top of the muffin to you

I had made these muffins in my foods class earlier on in the year, and now is as good a time as any to post the recipe! Although it may sound a little strange to make muffins with zucchini, I promise you they tasted totally normal and sweet even, especially with added chocolate chips. Zucchini is a great source of vitamin C, and with ginger and cinnamon, there are additional health benefits as well. 

Here's what you'll need:
yields 12 muffins
1 flax egg (1 tbsp flax meal, 3 tbsp water)
1 1/2 cups whole wheat flour
1 1/2 tsp baking powder
pinch of salt
1/2 tsp baking soda
2 tsp ground cinnamon
1/4 tsp ground ginger
1/4 tsp ground nutmeg
1/2 cup packed dark brown sugar
1/2 cup unsweetened, natural apple sauce 
2 tbsp cooking oil
1 cup finely shredded zucchini
1 tsp pure vanilla
1/3 cup dark chocolate chips

 1. Preheat oven to 375 degrees. Line muffin tin.
 
2. Combine flax and water, stir and set aside until gel consistency forms.

3. Mix flour, baking powder, salt, baking soda, cinnamon and ginger in a large bowl.

4. Mix flax egg, sugar, apple sauce, oil, zucchini and vanilla. Add flour mixture, stirring until just combined. Stir in chips. Divide batter among muffin cups.

5. Bake 20 minutes or until browned and toothpick inserted in centers comes out clean.

6. Enjoy!!!

this [chocolate] bark is up the right tree

One of the hardest things to do when eating healthy is fighting off the temptation of cravings. I know a lot of people who say they could go for a burger and fries when they get in the mood (you all know that's not what I crave), or even a few heaping servings of ice cream. For me, at the end of the day I always find myself wanting a piece (or two) of chocolate. 

Another thing that varies by person is how working out influences food choices. For many, working out balances out those servings of ice cream as a reward. When I have a great workout, I don't want to ruin it by eating something that will make me feel like my hard work went to waste. I recently started working out before school, and I'm finding that my morning workouts act as a great motivator to eat healthy all day long (and keep me energized, contrary to how it may seem that I would be more tired). 

I made this bark recipe once before, but without a certain modification that I added today. The first time, the bark came out very bitter to the point that it wasn't very good. The concept of the chocolate nut and seed bark was something I really wanted to master though, so I tried again today with an additional ingredient that really hit the sweet spot I was looking for to create a guilt-free craving-queller.

This is a great snack or dessert because it's packed with great nutrients. The seeds and nuts provide protein and the coconut oil provides what seems to be everything: coconut oil has benefits for hair care, skin care, stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism, relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV and cancer, dental care, and bone strength. It also helps in brain function.. Yes, I know you're probably asking yourself, what doesn't it do? (My friend sent me a Buzzfeed article recently of "15 Reasons Why Coconut Oil is Your Best Friend" which I totally advise checking out.) 

I use coconut oil often and I've blogged about it quite a few times. The newest ingredient that I added to this recipe today, one that I just learned about recently, is coconut sugar. Derived from the flowers of a coconut tree, coconut sugar is a perfect natural sweetener with tons of benefits. It has a low glycemic index and is filled with vitamins, minerals, and amino acids including calcium, magnesium, potassium, zinc, iron, and glutamic acid. Minimally processed and unbleached, coconut sugar may look like brown sugar but far outweighs its nutritional content. 

Here's what you'll need:
yields about 20 servings
1/2 cup coconut oil
1/2 cup cocoa powder
1/8 cup honey
1/8 cup coconut sugar
a handful of each of your desired toppings:
sea salt
orange peel
walnuts
sunflower seeds
pumpkin seeds
Craisins

1. Melt coconut oil on the stove top.

2. Combine coconut oil, cocoa powder, honey, and coconut sugar. Mix well.

3. Spread liquid mixture in a tin with parchment paper. Add toppings!

4. Freeze for 2 hours (at least). Break into small pieces.

5. Enjoy!! (Keep refrigerated!)

References: http://www.livestrong.com/article/367337-what-are-the-benefits-of-coconut-sugar/

coconutty in love

If you've followed my previous posts, you are not unfamiliar with the concept of a potluck, which is a go-to dinner plan for me and my friends (see fruit tacos and hummus for previous potluck ideas). It's an easy way for us all to gather and have plenty of food to eat and we've gotten good at having plenty of variety in what we make.

For Valentine's Day, my friends and I spent the night together and instead of a potluck for dinner, we had one for desserts. We all ordered in salads from Mixed Greens, and then dug in to the love-themed desserts we each made. I made strawberry lemonade cupcakes (see bottom right of the picture), but I will not be blogging that recipe. I wouldn't say it was exactly clean eating, but we can all make exceptions sometimes. My favorite dessert though was the cheesecake filled strawberries my friend Jess made. They were sweet but not overly filling or guilt-inducing, and perfect for a Valentine's Day treat!

Here are only some of the desserts!

Along with our dessert potluck, we had a "secret Valentine" swap. Using an online generator, each of us was assigned a friend to get a small Valentine for. Expecting to exchange small boxes of chocolate and little stuffed animals or mugs, we all just liked the elements of surprise and creativity that could go into the little gifts.

I was bracing myself to have to portion the chocolate I would receive over the next few weeks so as not to eat it all at once (which is always so tempting when you love chocolate as much as I do!), but my friend Zoe gave me such a thoughtful Valentine instead. She said that she knew I wouldn't want to have so much chocolate, and with her very creative and impressive culinary skills, she made me a whole canister of homemade granola! She put in prunes because she knows they're my favorite, toasted coconut because she said it taste great with my favorite Greek yogurt, and she gave me the recipe so that I could make myself another batch in the future!

The granola tasted amazing, and within the two weeks since Valentine's Day, my mom and I finished all of it, so today I made another batch. Forgetting that Zoe told me she cut her recipe in half for me, I made the whole thing, yielding enough granola to last us a while, regardless of how much we love it! So take the yield with caution, and you might want to cut the recipe in half!

The recipe is not limited to what I put into the granola, different dried fruits, seeds, and nuts are also suggestions to throw in there. When buying dried fruit, make sure to look for unsweetened and no-sugar-added fruit. Dried mangoes and prunes are two of the healthiest kinds of dried fruit out there, and dried banana usually has added sugar.

Here's what you'll need:
yields 8 cups granola (that's a lot!!!)
4 cups old fashioned oats
2 cups shredded coconut
2 cups sliced almonds
1 tbsp vegetable oil
1/2 cup honey
3/4 cup diced prunes
3/4 cup Craisins
3/4 cup diced dried mango
3/4 cup diced dried banana

1. Preheat the oven to 350 degrees. Toss the oats, coconut, and almonds together in a large bowl. Whisk together the oil and honey in a small bowl. Pour over the oat mixture and stir.

2. Pour onto two baking sheets, and bake for 25-35 minutes (depending on how crunchy you want the granola, but be careful not to burn it!)

3. While the oats are in the oven, dice up the dried fruit.

4. Remove the granola from the oven and allow to cool, stirring occasionally. Add the dried fruit.

5. Enjoy (some), and store the rest in tightly sealed container!