Book club bean dip

I'm sure most of you have made and tasted a layered bean dip.  I served this one at my last ladies' get together at my house.  So easy, so yummy, so neverending.

Heat up 1 can of refried beans with 1/2 packet of low sodium taco seasoning in the microwave as to make spreading easier.  Let cool.

Spread about a 1 inch thick layer at the bottom of a square glass casserole dish.  A 9x11 pan will need 2 cans.

Layer guacamole and sour cream.

Pour over a bottle of your favorite salsa.

Sprinkle lowfat Mexican blend shredded cheese.

Top with diced scallions and olives if preferred.

Can also garnish with cilantro.

A Blueberry Sconed

RECIPE COMING SOON . . .

Tofu stir-fry with julienned carrots & celery and chopped red bell peppers over long grained white rice

RECIPE COMING SOON. . .

Vegetable fajitas & Baked Chili Tofu

I have loved Mexican food so much my whole life and it was always the family favorite growing up.  Although tacos, burritos, quesadillas, and enchiladas have been the primary fare, I have been experimenting more with fajitas.  This particular time was a huge success. We had some good friends over for dinner and belive me when I say we were all so fulfilled. The below recipe easily served 4 adults and 4 young children. Use any vegetables you want or have including mushrooms, cauliflower, broccoli, corn, zucchini, carrots, scallions, onions, tomatoes, summer squash, etc.

Ingredients:

2 blocks of extra firm tofu

1-2 tsp chili powder

sea salt on hand

1-2 tbsp canola oil

2 medium zucchini cut into strips

2 bell peppers (any colors) cut into strips

4 carrots, cut into thin sticks

1-2 crowns of broccoli, chopped

6 stems of scallions, halved then cut lenthwise

1/4 cup chopped shallots/onions (for the beans)

1/8 cup (or 2 tbsp) fresh lime or orange juice

nonstick cooking spray

1 jar of your favorite salsa or pico de gallo

2 ripe avocados, sliced (or you can make or buy guacamole)

2-3 cobs of corn, roasted, then shave off the kernels

1 head iceberg lettuce, finely sliced into shreds

2 cans organic black or pinto beans

1-2 cups of shredded cheese (I like Mexican blends but mozarella will be fine in a pinch)

tortillas of choice but I highly recommend Trader Joe's Reduced Carb Whole Wheat Tortillas - you cannot beat the softness or nutritonal profile!

Directions:

For the tofu-

Preheat oven to 375 degrees.

Take the 2 blocks of extra firm tofu, wrap in paper or cloth towels until most of the excess water is squeezed out. Slice however you'd like.  

Spray a cookie sheet with nonstick spray, spread tofu in a single layer, and sprinkle with sea salt and chili powder.

Bake for 20 min., turn/toss, and bake for another 20 min.

For the beans-

Heat oil in a sauce pan and add scallions or onion.

Add beans and season with salt, pepper and lime/orange juice.

For the veggies-

Heat oil in a large pan and cook veggies until al dente as you would stir fry.

Add in roasted corn.

Season with salt, pepper, and cumin.  Feel free to squeeze some lime juice on here too.

Time to eat!

Assemble your fajitas by filling a tortilla with the veggies & avocado and top with lettuce and salsa.

(before)

(after)

Low carb, high fiber, vegetarian enchiladas

RECIPE COMING SOON. . .

Panko crusted eggplant patties on whole wheat spaghetti

Eggplant parmesan is a family favorite recipe both growing up and after I started my own family.  This is a very simple and nearly fat-free version that anyone can make.

Peel a large eggplant and slice into 1/2 inch thick rounds.

Lay on a paper towel covered cookie sheet.

Sprinkle with sea salt and let sit for 30-60 min. depending on how much time you have.

The salt will draw out some of the moisture.  Dab slices dry with a paper towel.

Preheat oven to 350-375 degrees.

Prepare 3 bowl/plates: 1st one with all purpose flour, 2nd with milk(anykind), 3rd with panko crumbs (I seasoned mine with black pepper, oregano, and garlic powder).

Dip each slice first in flour, shake off excess, dip in milk completely, then cover thoroughly with panko crumbs and set aside.

Once you've done this to all the patties, spray a cookie sheet with nonstick cooking spray and arrange patties in a single layer.

Bake 10-12 min., flip over, and bake another 10 min.  They should look toasty and golden brown.

Place next to or on your favorite pasta with marinara sauce, sprinkle shredded mozarella and parmesan cheeses, microwave 30 seconds just to melt cheese, and enjoy!

Soy wrapper Asian spring rolls

See my 7/3/10 recipe for Asian Spring Rolls.  

These are the same thing but made with soy paper instead of rice paper.  

Only 1g of carbohydrates each!  

I found these soy wrappers at Harris Teeter.

Avocado treasure

I was watching Good Eats with Alton Brown on the Food Network some time back, and he gave some great advice on how to pick a good avocado.  Most of us know that if you plan on eating an avocado in a few days, pick a green, firm but not rock hard one.  And if you want to eat it in the next 24 hours, go for a soft but not totally mushy one that is more brownish green.  But, if you want to be even more sure of your choice and lessen your chance of cutting into a bruised one, pop off the little stem nub.  If it's white to light green, go for it.  If it's brown or darker, leave it behind.  Below is the most perfect avocado I've ever bought.  And for a foodie like me, it was like hitting gold!

Whole wheat spinach & black bean quesadillas

Quesadillas are my go to meal so often.  They are a fantastic way to use up leftovers and veggies.  Sneak in some beans and/or tofu, and you have a very nutritious vegetarian meal.  I usually use a light Mexican shredded cheese blend and then a little bit of shredded mozarella too as it melts very well.  Sharp cheddar or monterey jack would be great too.  

The following are my favorite two whole wheat tortillas:

• Trader Joe's Low Carb Whole Wheat Tortillas (smaller and good for kids' quesadillas, soft tacos, or enchiladas)
• La Mariposa Organic Whole Wheat Tortillas found at Earth Fare and Whole Foods

For the above photographed quesadilla:

Lightly brush a bit of Earth Balance spread on 1 side of the tortilla, put it buttered side down on a plate/cutting board, and depending on whether you are going to fold it and make half or make a whole one, spread on the shredded cheese, rinsed and drained black/pinto beans or refried beans, and loose baby spinach leaves. Fold tortilla or place another lightly buttery one on top. Cook on a preheated pan/skillet for 3-4 minutes on each side until browned and crispy. Alternatively, you could skip the Earth Balance and use oil or nothing at all.  I just find it is tastier and crispier this way.  You can also bake quesadillas on a cookie sheet in your oven at 350 degrees for 5-7 minutes.  This is my preferred method of cooking them if I am making them as an appetizer for a get together as I can make several at a time.

It's easy eating green!

(before)

Normally, when I make roasted vegetables, I use bell peppers, potatoes, sweet potatoes, onions, eggplant, and zucchini.  This time I tried it with asparagus and broccoli.  The broccoli tops got crispy and the asparagus too.  I prepared these like I do any veggies to roast.

1.  Wash and cut veggies as preferred.

2.  Toss in 2-4 tablespoons of extra virgin olive oil depending on amount of vegetables but you want most of them at least lightly coated/oiled.

3.  Toss in 1/4-1/2 tsp sea salt and 1/8-1/4 tsp freshly ground black pepper.

4.  Spread onto a cookie sheet.  I usually cover mine with aluminum foil to quicken the clean up afterwards.

5.  Bake at 400 degrees in a preheated oven for 35-45 minutes.

(after)

Nestle's Dark Chocolate & Mint chips cookies

I made these from the recipe on the back of the bag of chocolate chips:

http://www.verybestbaking.com/recipes/143925/Mint-Chocolate-Delights/detail.aspx

Instead of eggs, I use Ener-G Egg replacer which you can find at your grocery store, health food stores, and Asian stores.  (http://www.ener-g.com/gluten-free/egg-substitute.html)

Made for Maura croutons

The reason I got through nursing school from day 1 is my dear friend Maura.  She loves my croutons and I have even mailed them to her before!  I need to do that way more often but here's the "famous" recipe:

Preheat oven to 250 degrees F.

Cut up a fresh or stale baguette into cubes.

  

Toss in 1/8 cup olive oil, 1/2 teaspoon dried oregano, 1/2 teaspoon fine sea salt, couple of twists freshly ground black pepper, and 1/2 teaspoon garlic powder.  You really could season these however you like. 

Other ideas, are mixed italian seasoning, chili powder, or Cajun seasoning.  

Spread onto cookie sheet.  

Bake 30-40 minutes depending on how crunchy you like them.