Tuesday, March 20, 2007

spring risotto

This risotto is a sign... a sign that spring is coming! The fresh taste of asparagus perfectly suits this easy-to-make-risotto. I guarantee that no more than 25 minutes are required! Thanks to the bell peppers and asparagus, one serving of this risotto provide 80% of the daily value recommended vitamin C, as well as plenty of vitamin A and folate. The light cream cheese makes the risotto so creamy, it's hard to believe it's actually healthy, but believe me, IT IS!!! ;)

Spring risotto
[6 servings]
1 tablespoon olive oil
1 onion, diced
6 garlic cloves, minced
1 1/2 cup arborio rice
4 cups broth
1 pound asparagus, cut into 1 1/2 inches pieces
1/2 red bell pepper, diced
1/2 yellow bell pepper, diced
1 1/2 cup mushrooms, sliced
4 oz light cream cheese
1/2 cup parmesan cheese, grated
  1. Heat olive oil in a large skillet. Cook the onion until browned.
  2. Add the garlic and rice and cook 1 minute.
  3. Add the broth and cover. Simmer for 10 minutes.
  4. Add the asparagus and bell peppers without stirring. Cover and simmer another 5 minutes.
  5. Add the cream cheese and stir until the mixture is creamy.
  6. Return to a simmer and continue cooking until the liquid has evaporated, about 5 more minutes.
  7. Stir in the grated parmesan cheese.
  8. Serve hot and garnish with additional grated parmesan cheese if desired.
Nutrition facts
[for 1 serving]
252 calories, 9 g fat, 4 g saturated,
36 g carbs, 3 g fibers, 9 g protein

Monday, March 19, 2007

mexican polenta scramble

This is a very good recipe full of mexican flavors!!! Corn (polenta), tomatoes, beans, avocado and pepitas (sunflower seeds) are combined in this vegetarian dish to make your meal as healthy as tasty! Fibers, antioxidants, vitamin E, vitamin C, proteins... you got it all! ...enjoy!

Mexican polenta scramble
[6 servings]
1 tablespoon olive oil
1/2 red onion, chopped
1 red bell pepper, diced
2 cups cherry tomatoes, chopped
1 tablespoon chili powder
16 oz polenta, coarsly crumbled
2 cups black beans
1 avocado, diced
1/3 cup sunflower seeds , roasted
salsa, to taste
  1. Heat the olive oil in a large skillet.
  2. Add the red onion and cook 2 to 3 minutes.
  3. Add the bell pepper and cook 2 minutes more.
  4. Add the cherry tomatoes and heat 2 to 3 minutes.
  5. Add the polenta and the black beans and heat until hot.
  6. Garnish with the avocado and sunflower seeds and serve with salsa.
Nutrition facts
[for 1 serving]
426 calories, 13 g fat, 1.6 g saturated,
63 g carbs, 15 g fibers, 18 g protein

Wednesday, March 14, 2007

frittata with goat cheese and red bell peppers

Frittatas definitely make a super quick and easy meal! The eggs provide proteins, the goat cheese adds calcium, and the red bell pepper supplies fibers as well as antioxidants! Complete the meal with a salad and a slice of whole-grain bread and you're all set!

Frittata with goat cheese and red bell peppers
[6 servings]
2 tablespoons olive oil
1 onion, chopped
4 garlic cloves, minced
1 red bell pepper, sliced
8 eggs, beaten
1 tablespoon dried basil
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 cup goat cheese, crumbled
  1. Preheat broiler.
  2. In a ovenproof skillet, heat the olive oil at medium-high intensity. Add the onion and cook until translucent.
  3. Add the garlic and red bell pepper and cook 2 to 3 minutes.
  4. In another bowl, combine the eggs, basil, salt, and pepper.
  5. Pour the egg mixture over the vegetables and cook, lifting the edges of the frittata to allow the uncooked egg to flow underneath, until the bottom is lightly golden, about 2 to 3 minutes.
  6. Add the goat cheese over the frittata.
  7. Transfer the pan to the oven and broil until puffy and lightly golden on top, 2 to 3 minutes.
  8. Let rest 2 minutes and serve hot or cold.
Nutrition facts
[for 1 serving]
238 calories, 17 g fat, 5 g saturated,
5 g carbs, 1 g fiber, 15 g protein

Sunday, March 11, 2007

Mediterranean vegetarian burgers

This vegetarian burger is perfect! Its Mediterranean flavors are highlightened by the kalamata olives ketchup. Moreover, unlike many other vegetarian burgers I've tried, this one is easy to shape and won't come apart. Finally, these burgers are low in fat, high in fiber and are even sources of calcium (25% daily value) and iron (20% daily value)!

Mediterranean vegetarian burgers
[8 burgers]
1 1/2 cup vegetable broth
1/2 up millet, rinsed
2 tablespoons olive oil, divided
1 large onion, chopped
4 garlic cloves, minced
3 cups spinach, chopped
1/2 cup feta cheese
4 sun-dried tomatoes, chopped
1 tablespoon dried basil
2/3 cup breadcrumbs
1/4 teaspoon freshly ground pepper
8 whole-wheat buns
  1. In a medium saucepan, bring the vegetable broth to a boil. Add the millet and simmer about 20 minutes, until cooked. Let cool about 20 minutes.
  2. In a large skillet, heat 1 tablespoon olive oil. Cook the onion until translucent. Add the garlic and spinach and cook 2 more minutes. Take off from the heat.
  3. In a large bowl, mix the cooked millet with the spinach mixture and the feta, sun-dried tomatoes, basil, breadcrumbs, and pepper.
  4. Shape into 8 patties.
  5. In a large skillet, heat the remaining olive oil and cook the vegetarian patties until browned, about 4 to 5 minutes each side.
  6. Serve with whole-wheat buns and olive ketchup!

Olive ketchup
1 cup
1 cup kalamata olives, pitted
2 tablespoons dried parsley
2 tablespoons onion, chopped
2 garlic cloves, minced
2 tablespoons olive oil
2 teaspoons balsamic vinegar
4 teaspoons tomato paste
  1. Combine all the ingredients in a food processor.
  2. Blend until smooth.
  3. Transfer to a small bowl.
Nutrition facts
[for 1 burger]
270 calories, 8 g fat, 3 g saturated,
43 g carbs, 6 g fiber, 10 g protein
Nutrition facts
[for 1 tablespoon olive ketchup]
46 calories, 4 g fat, 1 g saturated,
2 g carbs, 0 g fiber, 0 g protein

frozen mango mousse with raspberries

This is a delicious refreshing dessert that you can keep in the freezer for whenever you need a healthy fruity treat. Besides being low in fat, the mango provides vitamin A and C as well as fiber. I hope I don't need to say anymore to get you trying it!

Frozen mango mousse with raspberries
10 servings
1 ripe mango, peeled and diced
3/4 cup milk, 1% m.f.
1 packet gelatin (or 2 teaspoons)
1/2 cup low-fat sour cream
1/3 cup sugar
1 teaspoon rum extract (facultative)
1 1/2 cup frozen raspberries
  1. Put 1/4 cup milk in a small saucepan and sprinkle the gelatin over. Let stand 5 minutes. Heat at low-medium intensity until the gelatin dissolves (do not allow to boil). Remove from the heat and let cool.
  2. In a blender, combine the mango, 1/2 cup milk, sour cream, sugar, and rum extract. Purée until smooth.
  3. Add the gelatin mixture and blend again.
  4. Pour in a muffin pan.
  5. Divide the raspberries among the mango mousse.
  6. Cover with plastic and chill at least 1 hour before serving.
Nutrition facts
[for 1 serving]
75 calories, 0.2 g fat, 0 g saturated,
17 g carbs, 2.5 g fiber, 1 g protein

Tuesday, February 20, 2007

vanilla yogurt with pistachios and pineapple chunks

This is a simple yet tasty dessert that can be made in no more than 2 to 3 minutes! The sweetness of pineapple combines perfectly with the creamy vanilla yogurt and and the crunchy pistachios!
Vanilla yogurt and pistachios
pineapple chunks

1 serving

1 cup pineapple chunks
1/4 cup vanilla yogurt (I used Activia 3.5% m.f.)
10 pistachios, choopped
  1. Place the pineapple chunks on a plate.
  2. Garnish with yogurt.
  3. Sprinkle the pistachios.
  4. Enjoy!
Nutrition facts
[for 1 serving]
180 calories, 6 g fat, 1.8 g saturated,
31 g carbs, 2.6 g fiber, 4.5 g protein

Saturday, February 17, 2007

vegetarian chili

This vegetarian chili is a favorite of my boyfriend and I cook big batches so I always have some ready in the freezer! Of course, I use my favorite bean, black bean, but I also use crumble tofu so I get a delicious healthy comforting meal!

.Vegetarian chili
12 servings
2 tablespoons olive oil
2 large onions, chopped
1 1/2 red bell pepper, diced
1 zucchini, diced
2 x 28 oz canned diced tomatoes
1 pound tofu, crumbled
6 cups cooked black beans
2 cups frozen corn kernels
2 tablespoons chili powder
salt and pepper to taste
  1. In a large skillet, heat the olive oil.
  2. Add the onions and cook until transparent.
  3. Add the bell pepper and zucchini. Cook 3 to 5 minutes.
  4. Add the tomatoes, tofu, black beans, corn, and seasonings.
  5. Simmer at medium intensity about 30 minutes.
  6. Serve with corn tortilla chips and garnish with a little cheese!
Nutrition facts
[for 1 serving]
269 calories, 5 g fat, 0.8 g saturated,
44 g carbs, 11 g fiber, 15 g protein

Wednesday, February 14, 2007

mini chocolate cheesecake for valentine's day

Happy valentine's day! Whether you have a lover or not, chocolate is definitely a must for everyone today! That might sounds like an excuse, but chocolate has antioxidants, doesn't it?
Mini chocolate cheesecake
[10 servings]

3/4 cup oat flakes
1/4 cup sugar
2 tablespoons cocoa
3 tablespoons non-hydrogenated margarine
8 oz light cream cheese
1/4 cup sugar
1/4 cup cocoa
1 egg
2/3 cup chocolate chips
1/4 cup light sour cream (5.5% m.f.)
1 1/2 teaspoon sugar
  1. In a food processor, grind the oat flakes. Add the sugar, cacao, and margarine and blend until coarse.
  2. Press the crust in a muffin pan.
  3. Melt 1/3 cup chocolate chips in the microwave oven for 60 seconds. Stir. Heat another 30 seconds if necessary, until melted.
  4. In another bowl, cream the cream cheese. Add the egg, sugar, and cacao and blend until smooth.
  5. Add the melted chocolate chips. Blend until smooth.
  6. Add the other 1/3 cup chocolate chips and blend.
  7. Pour the cream cheese mixture over the crust.
  8. Bake in a preheated oven at 350°F for 15 minutes.
  9. Take off from the oven and let cool.
  10. In another bowl, mix the sour cream and the 1 1/2 teaspoon sugar.
  11. Spread over the mini chocolate cheesecake.
  12. Garnish with the raspberries and share with the people you love!
Nutrition facts
[for 1 serving]
258 calories, 14 g fat, 7 g saturated,
28 g cabs, 1.6 g fiber, 6 g protein