Spinach, Edamame, and Orange Salad with Blue Cheese Vinaigrette

I've been reading a lot of recipes lately for winter salads that mix citrus fruits with more mild ingredients like greens and avocado. The combination sounds enticing and so I thought I'd do my own version to pump up the taste and nutritional value of the winter salad.

I decided to combine spinach, edamame, and oranges with a yummy blue cheese vinaigrette. Spinach, especially raw spinach, is heaping with vitamins and nutrients. To give you an idea, spinach contains vitamins B1, B2, B3, B5, B6, C, E, K, and Folate. Spinach also contains almost as much Beta Carotene as carrots! In addition to spinach, this salad contains edamame, which is full of protein, fiber, omega 3's, calcium, and B vitamins. Oranges, of course, are a great source of vitamin C, which can be so important for staving off those winter colds! What most people don't know is that oranges also contain potassium, folate, and fiber.

The dressing on this salad provides some tangy, creamy flavor. Making a vinaigrette rather than a mayo based dressing ups the omega 3's and reduces the fat and calorie content.

I hope you enjoy this uplifting winter salad as much as I do. Make it a regular part of your diet and help fight off those winter doldrums!

Spinach, Edamame, and Orange Salad


1 cup baby spinach, cleaned


2 T shelled edamame (soybeans)


1 medium orange

Remove the peel from the orange and use a sharp knife to cut off as much of the white pith as possible. Cut the orange into small segments and add to the spinach and the edamame.

Salad serves 2 as an appetizer or snack and serves 1 as a light meal.

Blue Cheese Vinaigrette


2 T crumbled blue cheese


1/4 cup red wine vinegar


3/4 cup olive oil (a little less if you want it tangier)


1 tsp sea salt


1 tsp black pepper


Put the salt, pepper, and vinegar in a small bowl. Slowly add the olive oil while using a fork or whisk to emulsify the mixture. When finished, add the blue cheese and gently stir into the dressing. Any extra dressing can be refrigerated for a few days.

Pour about 2 T of the dressing over each salad and enjoy!

Heavenly Chocolate Truffles

We've all been there.... the smell of chocolate wafting through open doors, the temptation of something sweet while struggling through our holiday shopping, the satisfaction of licking melted chocolate and bits of hazelnut off of our fingers. Ok, maybe I'm getting carried away. The point is that I am always tempted to buy chocolates from stores like Godiva, especially during the holiday season. The problem is that I have to break open the piggy bank to buy a small box of them, and at this time of the year, that's not realistic. So I decided to take matters into my own hands and make some chocolate truffles at home. The process takes a little bit of time but is easy and versatile.

The first step in making chocolate truffles is to make the chocolate ganache center. I've listed a fairly basic recipe below with a little kick of extra flavor. However, an easy way to add more flavor is to replace the vanilla extract with a flavored liquer like Amaretto, Bailey's, or Grand Marnier.

The second part in making truffles is when you get to unleash your creativity. Find different chocolates to melt and drizzle over the ganache centers, use cocoa powder, coconut, almonds, hazelnuts, or any other topping you would like. You can even get fancy and use gold foil to decorate your truffles. Look for gold foil in specialty bakery supply and grocery stores. 

Make these scrumptious little desserts as a treat for yourself or wrap them up for an inexpensive but sophisticated holiday gift! 

Chocolate Ganache (for truffles)


8 oz bittersweet or semisweet chocolate, small morsels or well chopped
(I used Ghirardelli 60% cacao)


1/2 cup heavy whipping cream


1 tsp vanilla extract


1 tsp cinnamon


1/2 tsp cayenne pepper


Directions


In a small pan, gently heat the whipping cream until simmering. Be sure to scrape the sides of the pan regularly to prevent any buildup. 


Place the chocolate into a separate bowl. When the whipping cream has come to a simmer, take off of the heat and pour over the chocolate. Add the vanilla and spices. 


Allow the hot cream to sit for one minute over the chocolate, then blend in so that the chocolate is fully melted and the mixture is smooth. Pour the mixture into a shallow pan and refrigerate for at least 2 hours. 

To shape the ganache into the traditional round truffle shape, there are a couple of options. You can use a melon baller, two small spoons, or your hands. I even modified this a bit and used one spoon and my hand. Be sure to keep hands cool by washing them in cold water as it will melt the chocolate. Also, be prepared to get a  bit messy :) As you shape the ganache into balls, place them on a flat pan or plate covered in wax paper (absolutely essential to prevent sticking). 

Once your ganache is shaped, prepare any melted chocolate or other toppings for your chocolates. I decided to melt white chocolate, milk chocolate, and my remaining dark chocolate. When coating the ganache with melted chocolate, it will tend to melt a bit. Try placing the ganache on one spoon and using a second spoon to pour the melted chocolate over it. Place the coated chocolates on fresh wax paper. In addition to melted chocolate, I also used unsweetened cocoa powder, shredded coconut, and chopped hazelnuts for toppings. Get creative and feel free to try something completely new! 

The recipe makes about 25-35 truffles, depending on size. 

Cranberry Lemon and Honey Ricotta Cake with Cranberry Jam

While I was out holiday shopping ('tis the season), I came across a premade Ricotta Cake that sounded just scrumptious. So I bought some ricotta cheese and decided to experiment with a recipe at home. I also bought a bag of big, juicy fresh cranberries because I thought they would be a lovely addition to the cake. 


I found a recipe online that I used as the basis for my Cranberry Lemon Ricotta Cake with Honey and Cranberry Jam. The original recipe for a Lemon Ricotta Cake is found at the following link: http://storybookwoods.typepad.com/storybook_woods/2009/03/lemon-ricotta-cake-w-strawberry-sauce.html . I made a couple of adjustments by adding a bit more flour, adding honey, and adding fresh cranberries. In addition, I also made a quick cranberry jam to top the cake. 


One note: If you don't want the cake to be as tart, try using frozen or dried cranberries. The dried berries especially will be much sweeter. Personally, I like a bit of tartness in the cake but that is simply my preference. 


The cake turned out to be a lovely sweet and tart mid day or night time treat. It's perfect with a cup of tea and a good book! 

Cranberry Lemon and Honey Ricotta Cake 


Ingredients

1 cup ricotta

1 cup fresh cranberries

1/2 cup sugar

2 T. Honey

3 eggs

1 T vanilla

the zest from one lemon

1 tsp salt

3/4 cup all purpose flour

1 T baking powder

Directions


Preheat the oven to 325 F. 


Mix together ricotta, sugar, eggs, lemon peel, vanilla, and honey. In a small, separate bowl mix the flour, baking powder, and salt. Slowly add the dry mixture into the ricotta mixture, making sure to smooth out any lumps. Add the cranberries and gently fold through the batter. Pour batter into a greased 9" pan and bake until a skewer inserted into the center comes clean, about 25-35 minutes. 

Cranberry Jam


Ingredients


1 cup fresh cranberries
1/4 cup sugar
1/4 cup water
1 T. Honey
1 tsp. cinnamon
1 tsp. nutmeg
1 T. lemon or orange zest

Directions


In a small saucepan, mix all ingredients together and cook over medium-low heat. Allow the simmer gently until the cranberries fall apart and lose shape (about 20 minutes). Serve warm over the ricotta cake. 

Finger-Lickin' Carrot Chicken

When the weather outside is frightful, this sticky, spiced chicken recipe will really warm you up. Serve it with spinach and roasted sweet potatoes (like I did) or experiment with mashed potatoes, rice, couscous, or anything else your heart desires!

"But why carrot?" you ask..."Carrot juice is ....gross....something my grandma drinks...etc etc". I certainly agreed when I first read Laura Calder's version of this recipe in her truly wonderful little book "French Food at Home". However, she was insistent that when cooked down, the carrot juice produces a sweet and sticky elixir that coats the chicken with its syrupy goodness. Well, of course, I had to give it a try.

It was love at first ...well...taste. In the couple of years since I stumbled upon this recipe, I've made a few changes that I think really add to the complexity of flavors in the dish. The traditional winter spices of nutmeg and cinnamon (and the not so traditional cayenne pepper) really give your taste buds an extra burst of warmth. I also replaced one third of the carrot juice with orange juice and threw in a little honey to pick up on the sweetness of the juices.

The full recipe is below. Please let me know what you think!

Finger-Lickin' Carrot Chicken

Ingredients

1/2 small yellow onion, chopped

1 clove garlic, chopped

1 1/2 lb. chicken drumsticks/thighs (skin and bone in for more flavor)

1 T. olive oil

1 tsp. butter

2 cups carrot juice

1 cup orange juice

1 T. honey

1 tsp. cinnamon

1 tsp. nutmeg

1 tsp. cayenne pepper

salt and pepper to taste

Method

In a large pot, heat the butter and oil on medium heat. Add the chopped onion and garlic and cook until the onion softens and turns translucent. Add the chicken pieces, salt and pepper to taste, and allow to brown well for a few minutes on all sides. 

While the chicken is browning, make the juice mixture by combining the carrot juice, orange juice, honey, and spices. Whisk together to make sure the spices and honey are well distributed throughout the juice mixture. It will be easier to mix the honey in if the juices are at room temperature. 

When the chicken has browned, add half the juice mixture to the pot. Bring to a simmer and allow the juice mixture to reduce considerably, while turning the chicken every ten minutes or so. When the first half of the juice has reduced down to less than half of the original volume, add the remaining juice and allow to reduce again.

 Be patient as the juice may take 30-40 minutes to reduce. The final product will be about a half cup of thick, syrupy goodness coating your chicken pieces and the bottom of the pan.

Enjoy!

Gametime: Philly Cheese Steak Sandwich

Get excited- it's time to satisfy your craving for this classic American sandwich!

I recently completed a project at school in which three other classmates and I had to develop a healthier version of the original Philly Cheesesteak Sandwich. Now, I know everyone has their own preferences and beliefs about this meal (a "secret" cheese sauce or a certain combination of sauteed onions and mushrooms...), so we chose to use the most basic recipe we could find as our "original" recipe. The recipe is below: 

Original Recipe: Philly Cheese Steak
Courtesy:  http://philadelphia.about.com/od/regionalfoods/r/pats_steak_recipe.htm
Ingredients:

• 32 oz. Thin-sliced Rib Eye or Eye Roll Steak
• 6 tablespoons Soybean oil
• Cheese (Cheez Whiz® recommend), but American or Provolone works fine
• 4 Hoagie Rolls
• 1 cup White Onion

Preparation:

1. Slice and chop the onion.
2. Slice the hoagie buns like hot dog buns so that there is a “hinge” on the bun.

Cooking/Assembly

1. Add 2 tablespoons of oil to a non-stick or iron skillet and sear the meat for about 5 minutes to medium-rare, remove the meat, let it cool, and slice thinly.
2. Heat an iron skillet or a non-stick pan over medium heat.
3. Add 3 tablespoons of oil to the pan and sauté the onions to desired doneness.
4. Remove the onions, then add the remaining oil and sauté the slices of meat quickly on both sides.
5. While the meat is cooking, melt the Cheez Whiz® in a double boiler or in the microwave.
6. Once the meat is done, place 8 oz. of the meat into the rolls.
7. Add onions, and pour the Cheez Whiz® over top. 

 Now, our goal was to reach several nutrition goals with this recipe, including reducing the total and saturated fat, reducing salt, and increasing the amount of vegetables and whole grains. So, we reworked the recipe a bit and tried out some new flavors. The portion sizes were also tweaked a bit. We decided to change the cut of meat and to replace the Cheez Whiz (sorry cheese spray lovers) with a combination of low fat provolone and fat free mozzarella. The mozzarella cheese makes the mixture super gooey and delicious, just the way a Philly Cheese Steak should be! Also, we added mushrooms, onion, and green and red bell peppers...mmmmmm! The revised recipe is below:

Modified Recipe
Recipe: Alternative Healthy Philly Cheese Steak Sandwich (Serves 4)

Ingredients

• 4 Whole Wheat Hoagies
• 12 oz Rib Eye Steak
• 1 cup chopped White Onion
• 1 cup chopped Sweet Red Bell Peppers
• 1 cup chopped Sweet Green Bell Peppers
• 1 cup chopped Fresh Brown Mushrooms
• ½ cup Reduced fat Provolone Cheese
• ½ cup Fat free Mozzarella Cheese
• Cooking Spray

Preparation:

1. Chop the onion, mushrooms, and peppers. 
2. Slice the hoagie buns like hot dog buns so that there is a “hinge” on the bun.
3. Spray a warm non-stick or iron skillet with cooking spray and sear the meat for about 5 minutes to medium-rare, let it cool, and slice thinly.

Cooking/ Assembly:

1. Add some cooking spray to a large frying pan and begin to sautee the onions on medium heat. After a few minutes, add the mushrooms and the bell peppers. 
2. When the vegetables are soft and the onions are caramelized, add the sliced steak into the pan. Allow to warm up (about 1 minute).
3. Next, reduce the heat to very low. Add the provolone and mozzarella cheese and mix together until it melts. Remove from heat. 
4. Toast the hoagie buns or bake at 400 F for about five minutes. Add the meat, cheese, vegetable mixture and enjoy!

If you are interested in the Nutrition information, you should check out the page for "Philly Cheese Steak Nutrition Label". You won't believe what a few simple changes did for the recipe! I'll give you a sneak peak: The total calories dropped from over 1000 calories per serving to under 500 calories per serving.

Special thanks to my group members who worked so hard on this project: WG, BC, and SW. Great Job Girls!!!

Crabcake Pizza

Earlier this week, I was sitting in class and daydreaming about what I would make for dinner. After all, what else would I be doing during class? I'm one of those people whose food cravings do not always coincide... pickles and yogurt... cereal and chicken curry...generally not palatable combinations. I don't know why I am always craving so many different kinds of food at the same time but it usually doesn't end well :(

So when I started thinking about both pizza and crabcakes while I was in class, I was surprised by how good the combination sounded! I could potentially satisfy both cravings at once and not have it turn into a total flavor disaster. The end result was quite tasty in my opinion, though my roommate (who was freeloading dinner off of me by the way) mentioned that it could use some more salt and cheese. As a nutrition student, I naturally shy away from adding more of those two items, but feel free to adjust the recipe as desired. 

Below is the result of my experiment combining pizza and crabcakes. Feel free to offer any suggestions or comments!

CRABCAKE PIZZA

Ingredients

1- whole wheat pizza dough
1- 7.5 oz container creme fraiche
2- 6 oz containers lump crab meat, rinsed and drained of extra water
1- cup shredded light cheddar cheese
2- small avocados, sliced
2- cups fresh spinach (or 1 cup frozen, thawed, and drained)
1/2 medium red bell pepper, chopped
1/2 small yellow onion, chopped
1 clove garlic, chopped
1 tsp old bay seasoning
1 tsp paprika
1 tsp cayenne pepper
1 T butter
Olive oil
Salt and Pepper, to taste

**If you are using a pizza stone to make this, go for it! For those of us who do not have one, a good alternative is to use a metal baking sheet. Five minutes before the pizza dough is ready to go into the oven, add a generous amount of olive oil to the pan and place it in the preheated oven. The oil will heat up and when you put the pizza dough on the baking pan, the hot oil will cook the bottom of the pizza. This will make it nice and crispy and will keep it from getting soggy. 

Directions


1. Preheat the oven to 425 (unless pizza dough instructions tell you otherwise).

2. Follow the directions for thawing and shaping your pizza dough. The kind I usually buy is refrigerated and needs to sit at room temperature for about 20 minutes (perfect for preparing the ingredients for the pizza). 


3. Put the butter and about 1 T olive oil in a saute pan on medium low heat. When the butter is melted, add the bell pepper, onion, and garlic. Cook, stirring occasionally, until the vegetables become tender and the onions become more translucent.

4. Add old bay seasoning, paprika, and cayenne pepper. Salt and Pepper to taste. Take the mixture off the heat and set aside.

5. Prepare your pizza dough and place it on the heated metal baking sheet, as mentioned in the note above. Allow the dough to cook for 5-7 minutes and then remove it to add the toppings.

**This is the fun part!**


6. Add the pepper, onion, garlic mixture to the base of the pizza. No sauce is required here!

7. Next, spread the avocado slices out over the pizza. Put the crab meat on top of the vegetable mixture and avocado, spreading it to reach all edges of the pizza.

8. Place the spinach leaves on top of the crab meat. (It might seem like a lot of spinach but it really cooks down!) Top with the shredded cheese to finish it off!

9. Place in the oven for about 10 minutes, until the cheese on top is good and melted and the edges of the pizza are a bit crispy.

10. When you remove the pizza from the oven, allow it to cool for 5 minutes. Take the creme fraiche and apply it all along the very top of the pizza in teaspoon sized scoops.

Enjoy!

Cumin-rubbed Chicken Dinner

So I spent the last couple of days pondering a variety of ideas for delicious, quick, and easy meals. I first thought of chicken breast because it is easy to buy and easy to make. But I didn't want another "boring" chicken dinner. Personally, I love a bit of spice. No, really, I put Tabasco sauce and cayenne pepper on nearly everything! I have received some seriously scathing looks from fellow New Englanders when dumping Tabasco into my clam chowder...but that's just me.

The chicken in this dish is spiced up with a little bit of cumin, which has such a lovely smoky, exotic flavor. If you don't have any, you can find it in the spice aisle of pretty much any supermarket. With the chicken, I made some whole wheat couscous, which is brilliantly easy to prepare (there is actually zero cooking of the grains involved). Couscous is a fabulous grain because you can mix pretty much anything in with it to give it some extra flavor, mmmmmm. And did I mention it's healthy? The last part of the dish is a simple salad of watercress leaves.

I finished this meal in under 15 minutes, which is less time than it takes to boil a pot of water for pasta (at least on my half-hearted ancient stove). Let me know what you think!

Cumin-rubbed Chicken Breast


1 lb chicken breast (boneless, skinless)
1 tsp salt
2 tsp pepper
1 T ground cumin
1 tsp cayenne pepper (if you want a little extra kick)
2 T olive oil for cooking

Mix together the salt, pepper, and cumin. Remove chicken breasts from packaging and rub both sides with the cumin mixture. Heat up a frying pan with the olive oil and put the chicken in spice side down when the pan is hot. Cook the chicken until no longer pink, about 5 minutes on each side.

Whole Wheat Couscous with Apricots and Cherries


1 1/4 cup water (for boiling)
2 tsp butter
1 tsp salt
1 tsp pepper
1/4 cup dried apricots and cherries (often found in trail mixes or dried fruit mixes)
1 cup whole wheat couscous

Roughly chop the dried fruit. In a small pot, add the water, butter, salt, pepper, and dried fruit. Allow the mixture to come to a boil. Remove from heat and stir in the couscous. Cover and allow to sit for 5 minutes. Fluff with a fork and it's ready to serve!

Note: I get my dried fruit from Trader Joe's "Mostly Mediterranean Trail Mix", with dates, apricots, and cherries :)

Watercress Salad


4 cups watercress
2 T olive oil
3 T cider or champagne vinegar
dash of pepper

Mix together the oil, vinegar, and pepper and toss with the watercress. If desired, add some extra veggies (like tomatoes), fruit (mmm mandarin oranges), or cheese (parmesan?). Bon appetit!

Serves 4 people.