Posts Tagged ‘avocado’
Raise your hand if you love Chipotle.
Got it up? Everyone loves Chipotle.
I mean everyone. Of all the fast food places, I analyze more chipotle meals for diet records than anything else. From my student athletes to pregnant vegan women, rarely do I meet someone who doesn’t love the have-it-your-way Mexican chain. Burritos, bowls, tacos, even picky eaters are satisfied.
I love Chipotle because it’s one of the few fast food places that I know I can find something good and healthy.
Rice, beans, fajita vegetables, lettuce, salsa X 2 & guacamole. My standard order and a treat when we are traveling and need to find something quick and easy on the road.
Ingredients: Makes 4 bowls.
Cilantro Lime Rice, recipe below
Spicy black beans, recipe below
Fajita Zucchini, recipe below
Cilantro Lime Rice:
Prepare brown rice- enough to yield 2 cups. Mix with 1/2 cup chopped cilantro and zest and juice of 1 lime and a pinch of salt.
Spicy black beans:
Saute 1/4 diced onion in a tsp. of olive oil. Add a 14-ounce can of black beans, a pinch of cayenne pepper and cumin, and simmer until beans are heated through.
Fajita Zucchini: Preheat the oven to 425°F Chop 4 medium zucchini and toss with 1 medium finely diced onion, 1 tbsp. olive oil , 2 tsp. cumin, pinch of salt and pepper, and 1 tsp. dried oregano. Place on baking sheet or stone and cook for 30-40 minutes until golden brown, stirring often.
Layer all ingredients in bowl and eat until your hearts content!
Little less chocolate, little more kale.
Things have been getting a little sweet over here. Chocolate-Covered Strawberry Cupcakes, Orange Chocolate Mousse. Mmmm.
While my taste buds aren’t complaining, I’ve had this overwhelming urge to eat more salads, specifically more kale to keep things a little more balanced.
It’s like my body is saying, ‘Put down the sweets, Pick up the greens’.
You know it’s bad when you start dreaming of kale salads.
This is one of my favorites. I use baby kale here, it’s slightly less bitter than regular kale but either will work. Add some peppers, corn, black beans, creamy avocado and your good to go!
The thing I love about kale salads the most? I can dress & toss it and it will still be good a day later. Make a big batch of this and eat it through the week! I enjoy it for lunch, dinner that night with baked BBQ tofu on top, and any leftovers are eaten the next day.
What’s your favorite kale salad?
5 cups baby kale
1 cup cherry tomatoes, halved
1 cup corn
1 cup black beans
1 bell pepper, chopped
1/2 cup sliced black olives
1 Avocado, diced
1/8 cup sunflower seeds
1 bunch cilantro
1 lime, juiced
1 tbsp. olive oil
In a salad bowl, combine baby kale, corn, black beans, chopped bell peppers, cherry tomatoes, and black olives.
In a small blender or using a whisk, combine the chopped bunch cilantro, lime juice, olive oil, and salt/pepper. Massage the dressing into the salad for 2-3 minutes until well tossed.
Add the avocado and sunflower seeds, Toss once more to combine.
It’s quite the understatement to say that I love chocolate.
I need chocolate.
And I’m not picky: brownies, ice cream, cookies, cake, pie- it all works. I’ll even take a little unsweetened cocoa powder mixed into my morning smoothie or oatmeal.
But. I’m not immune to the fact that most of the chocolate I enjoy also comes with lots of saturated fat &calories.(I’m looking at you Endangered Species Dark Chocolate with Blueberries. Why must you be so amazing? ) Not exactly an every-day food and certainly discounts some of the health benefits of chocolate.
Seeing as though I am not giving up my love for chocolate anytime soon, enter this dessert.
Chocolate, orange zest, walnuts and… avocado.
No, that’s not a typo. The secret to making this creamy, decedent dessert is by whipping everyone’s favorite
vegetable fruit, the avocado. (Don’t worry. You will never know it’s there!)
Remember those big chocolate oranges that came wrapped in the pretty foil? I used to love those as a kid and wanted to recreate the same pairing here.
The only problem with this dessert? Knowing that at any moment, you can whip up chocolate mousse that rivals any restaurant or store-bought variety. You probably already have most of these ingredients in your house already.
Don’t say I didn’t warn you.
Chocolate Orange Mousse
Ingredients: (for 2)
1 ripe avocado, peel & pit removed
1/8 cup + 1 tbsp. cocoa powder
1/8 cup sugar
1/8 cup fresh orange juice from 1 orange
1/2 tsp vanilla extract
zest of 1/2 an orange
pinch of salt
Optional toppings: coconut creme, walnuts, chocolate chips
Using a hand-mixer or food processor, mix avocado until smooth. Add the cocoa powder, sugar, juice, extract, and zest. Continue to whip or mix until very smooth, about 2-3 minutes more. Taste. If you want a sweeter mousse, add more sugar.
Divide the mousse into two small bowls and refrigerate for 1 hour until firm. Top however you prefer.
Spoon feed to your sweetie.
Looking for the perfect entree to go with this dessert? How about Pappardelle in Saffron Cream?
Think lunch meat sandwiches are healthy? Well, think again. Most people I work with think that their daily turkey sandwich is a ‘healthy’ choice for lunch. I, respectively disagree. For some reason, over the past decade or so, there has been more and more emphasis on the importance of protein. Oh, puh-lease, I rarely have a client who isn’t getting enough protein. Most people, depending on activity level and age, need 50-60g of protein per day (about 0.8-1.0g protein/kg). To put that in perspective, 3.5oz of cooked chicken breast contain ~30g of protein. Considering most Americans eat meat 2-3X a day you can see that protein isn’t something we are lacking in.
Another food that contains protein? Broccoli. Calorie for calorie, broccoli has more protein than a sirloin steak, but the steak also has 55 mg cholesterol and 1.7 grams of saturated fat. Plant foods can be great sources of protein, especially compared to meat sources which are often high in both cholesterol and saturated fat.
Processed meats, like salami, hotdogs, sausages, and lunch meats also contain nitrates. Try cutting back on your processed meat intake and try my “un-turkey” sandwich instead. Other “un-turkey” options: Tofu Salad, California Club, Better than Tuna Salad
The Un-Turkey Sandwich
My go-to sandwich for lunch and light dinners, this hearty sandwich is packed with protein and vegetables.
Ingredients: (makes 4 sandwiches)
Herbed Cashew Cheese (recipe from TheHealthSeeker’s Kitchen)
1 ripe avocado
1 heirloom tomato
1 cup spinach leaves
8 slices sprouted whole wheat bread
Make the cashew cheese.
Assemble sandwiches: Spread thin layer of cashew cheese onto bread slices. Top with 1/4 avocado, tomato slices, and spinach leaves. Repeat to make the rest of the sandwiches.
What’s your favorite un-turkey sandwich?