Almond & Oats Energy Bites

There are so many different ways to make the popular "energy bites" or "energy balls." So trust me, I will be making some new variations soon! They're easy to make- through everything in a food processor and pulse until it all come together, then roll into small spheres.

I eat these when I am in need of some energy (hence the name). When I don't other snacks around the house (because I eaten all my RxBars) these are an easy go-to. I don't eat them when I am trying to eat a low-calories snack. These things have plenty of calories, mostly from fat. But they also have some protein and fiber and are fairly low carb. So don't be afraid- just keep your portion small. There is plenty of energy in a small portion!

Almond & Oats Energy Bites
Dairy-Free, Gluten-Free, Vegan
Recipe by Emily Frizell, R.D.

(makes 5 servings)

½        cup                  almond butter

1/3     cup                  old fashion oats

2          tsp.                  monk fruit sugar (or coconut sugar)

1          TBSP.              green banana or coconut flour

1          tsp.                  vanilla

1          TBSP.              water (or espresso, or other liquid)

Process ingredients through vanilla in food processor until smooth and forms a dough. Add a few drop of water at a time if dough is not wet enough. Scoop 1 TBSP. of mixture and roll into a ball. Refrigerate for up to 2 weeks. 

Healthy Green Smoothies for a Healthy New Year!

Alright, let's start the New Year off on the right foot! Every year millions of people make New Years resolutions involving eating healthier and exercising more. Even dietitians have similar goals. But is eating healthy or exercising really the issue? I cannot speak for everyone, but I say no. The problem may be lack of organization, procrastinating, or lack of motivation. Motivation is not my biggest issue, so I am working on organization and not procrastinating.

I started my New Years resolution a bit early this time around (why wait until January?). As a self-employed business owner, I must create my own work schedule. This requires a lot of organization, and sometimes I can fall behind. So far the past few weeks, I have finished recipes before deadlines, and I have figured out a better way to fit exercise into my schedule. Small start, but a good one, I think.

Another goal of mine: trying new foods. When I quickly went from eating no more than 4 vegetables and zero ingredients that came from sea to eating raw eel sushi, I felt I had met my goal of trying new foods. But recently I continue to hear about new foods and drinks to try. So to kick start that, here are two of my first green smoothie recipes:

High Protein Green Smoothie

This has a few sources of protein, including almond milk and cottage cheese.  Cottage cheese by itself scares enough people (used to scare me too), so I understand that putting it into a green kale smoothie (yikes, another scary food for some) may sound....unappealing. My darling husband may have used a less kind word. The protein in this smoothie is great for a pre- or post-workout smoothie. The flavor is mostly banana and pineapple, with a hint of almond. If you do not own a juicer or heavy duty blender, a regular blender or immersion blender kind of work, but the drink is a little more leafy than smooth.

Recipe makes 2 servings:

1          cup                  Frozen pineapple chunks, defrosted

1          ---                    Banana

3          cups                Kale, torn

1 1/3  cup                    Unsweetened Almond milk

¼         cup                  low-fat (2%) Cottage cheese

Citrusy Kombucha Green Smoothie

I keep hearing: "Have you heard of this Kombucha drink?" Kombucha is made by adding bacteria, yeast and sugar to black or green tea and allowing it to ferment. After fermentation, juice is added to the drink to hide the tangy, earthy flavor and to help make it more palatable. Many of these beverages are pasteurized, because without this process the alcohol content from fermentation can raise from 0.5% up to the level of many beers. Whole Foods actually took the raw product off of their shelves for some time because of this issue. Once the problems was fixed, Whole Foods is now stocking Kombucha teas again. 

What does Kombucha do? Well...who is to say? The hype is mostly from personal experiences, as there is not currently any scientific evidence of its health benefits. That does not mean it is not beneficial, just that it has not been proven. FDA warns not to try home-brewed kombucha due to risk of contamination. CDC advises pregnant women against drinking any kombucha.

All that being said, it was a great addition to my smoothie because it is tangy and citrusy, and does not add many calories. I also added flaxseed oil (I promise there is no aftertaste!) to get some

awesome omega-3s!

Recipe makes 2 servings:

1 ¼     cup                  Kombuca tea

1          cup                  Frozen pineapple, defrosted

1          ---                    Cara Cara Navel orange, peeled

3          cups                Shredded Kale

½        TBSP.              Flaxseed oil

Zucchini Cucumber Slaw for Asian-Style Tacos

Using a homemade slaw instead of store-bought salsa, guacamole, and shredded cheese is a great way to flavor tacos without adding a lot of salt or calories.  The slaw is made of several julienne style vegetables, including zucchini, cucumber, carrots, and red bell pepper. For these, you can use a cheese grater, julienne peeler, mandoline, or sharp knife.

These tacos can be vegetarian with black beans and diced avocado.  Or saute cooked pieces of chicken, pork chop, or flank steak in a little hoisin sauce and add to the tacos.

Zucchini Cucumber Slaw for Asian-Style Tacos

Recipe makes 4 Servings

What you'll need:
- 1 cucumber, seeds removed
- 1 zucchini, seeds removed
- 1 carrot, peeled
- 1/2 a red bell pepper, seeds removed
- 1/3 cup thinly sliced red onion
- 1/3 cup chopped fresh cilantro
- juice of 3 limes
- 2 tbsp rice vinegar
- 2 tbsp low-sodium soy sauce
- 1 tsp fish sauce
- 1 1/2  tbsp garlic chili sauce
- 1 tsp mirin
- 1 tsp sesame seed oil
- taco shells (4 large, or 8 small)

What to do:
1. Julienne the cucumber, zucchini, carrot, and red bell pepper using a cheese shredded, julienne peeler, mandoline, or sharp knife.  Set all veggies in a large bowl.

2. To make the sauce whisk together the ingredients: lime juice through sesame oil. Pour over veggies and mix together.  Let sit about 20 minutes to allow the juices to pickle the veggies a little.  Serve cold on a warm taco shell. Top with sautéed meat, beans, and/or avocado slices.

Sweet Potato, Arugula, and Goat Cheese Mini Frittata

I am posting this recipe by popular request.  I made this at the farmer's market, for Easter brunch, and for my class at Culinaria Cooking School.  Everyone has loved it.  It is one of my favorite frittatas! Sweet potato, peppery arugula, and creamy goat cheese are fabulous together.

To make this, you need to cut the sweet potato very very thin.  I used a mandoline, but you can also use a sharp knife to do this.  It is important to par-cook the potato slices first in the oven.  To create the egg mixture, you want to use a hand blender or food processor to thoroughly mix together the egg, goat cheese, and milk.  This will also chop up the red onion and arugula, which creates a good look.  It is very important to butter and flour the muffin pan.  To do this, just lightly coat each muffin slot with butter, then sprinkle flour around the bottom and sides.  Shake out the extra flour.

Sweet Potato, Arugula, and Goat Cheese Mini Frittata

Recipe Makes 12 - 14 Mini Frittatas

What you'll need:

-       1 tbsp olive oil, divided

-       1 sweet potato, peeled, thinly sliced (long, skinny potato is best)

-       ½ cup diced red onion

-       2 cups chopped arugula

-       5 eggs

-       1/3 cup milk

-       4 oz goat cheese

-       1 tsp salt

-       ½ tsp ground pepper

-       1 tsp dried sage

-    1/4 tsp mustard powder

-    1/8 tsp cayenne

-       ¼ cup chopped chives

-    ¼ cup crumbled cooked bacon (optional)

What to do:

1.     Preheat oven to 374*F.  On a baking sheet, toss potato slices with 1/2 tbsp olive oil.  Bake 8 minutes, until soft but stays intact when picked up. olive oil in a large skillet over medium-high heat.  In a skillet, heat remaining 1/2 tbsp olive oil. When oil is hot, add onion and cook, stirring frequently, for 5 minutes.  Add arugula and cook 1 minute. Remove and set aside to let cool.

2.     In a bowl, whisk together the eggs, milk, and goat cheese until smooth.  Add salt, pepper, sage, mustard powder, cayenne, and the cooked onion and arugula.  If available, use a food processor or hand blender to blend everything together; arugula should be blended into small pieces, not pureed.

3.     Prepare a muffin pan with butter and flour (see note above). Spread cooked potatoes slices around the bottom of each muffin slot (should have enough to fill 12 - 14). Some larger slices may need to be cut in half.  Create layer about 1/4- to 1/3-inch high. Add about 2 tbsp egg mixture; you can fill each up almost to the top. Sprinkle each with chives and bacon (if using). Bake in oven for 12 minutes.  Then turn oven to 'Broil' setting; broil for 3 to 5 minutes, until tops are starting to brown.  Remove from oven and let cool slightly.  Use a small rubber scraper to remove eggs.

Cranberries, Walnuts, and Brussels Sprouts

I am trying a few different ways to cook Brussels Sprouts.  I have roasted them with olive oil and garlic at 400*F for 20 - 25 minutes.  I made a recipe from American Institute of Cancer Research where it used raw Brussels Sprouts instead of cabbage in a slaw.  The slaw had dried cranberries, walnuts, and lemon juice.

I decided to try a similar recipe, but with cooking the Brussels Sprouts with fresh cranberries.  Instead of lemon juice, I used balsamic.  And I added blue cheese.  This can be served as a side dish, or as meal with rice or pasta.

What you need:
- 2 1/2 cups Brussels Sprouts
- 3/4 cup fresh cranberries
- 1 tbsp olive oil
- 2 1/2 tbsp balsamic vinegar
- 1 tbsp water
- 1 tsp honey
- 1/2 cup chopped walnuts
- 1/4 cup crumbled blue cheese
- 1/2 tsp salt
- 1/2 tsp pepper

What to do:
1.  Remove outer, loose leaves from the Brussels Sprouts.  Then, trim the stem off.  Next, use the point of a knife to cut a shallow 'X' in the bottom. Finally, cut each in half lengthwise.

2.  Heat oil in a large skillet over medium heat.  Add Brussels Sprouts.  Stir and cook 2 minutes.  Add cranberries, vinegar, and water.  Bring heat to medium-high.  Cover with a lid for 5 minutes, stirring occasionally.  Remove lid, lower heat to medium.  Cook 12 - 15 minutes, stirring occasionally.

3.  Add honey, walnuts, cheese, salt, and pepper.  Cook 3 more minutes.

Yellow Squash Burgers with Middle Eastern Flavor and Chickpea Salad

The summer squash in our garden has been growing so fast the past week.  All of a sudden we have around 8 pounds of squash.  What do I do with it?  I made a squash gratin (I will post the recipe soon).  But that only used half of a gigantic squash.  I still have 3 more gigantic squash to use.  So I had to figure out how to make the squash be the main component of the meal.  So, I liked the idea of a veggie burger.  I know I JUST posted a veggie burger recipe, but I want to post this now to stay within the right season.  I decided to go with middle eastern spices and flavors.  Tahini does well to hold pureed food together, so you don't even need eggs.  The beans add some protein, and creaminess.  Pine nuts work well to create a firm structure.  I tried to make it without panko or bread crumbs, but it was just too wet.  The panko crumbs really helped them stick together.

The salad is similar to a dish I had many times in Dubai. It complements the meal perfectly.  The best part is, this meal is pretty low calorie, but really keeps you full for a long time.  If you need a big meal, you can do two patties, each on 1 piece of bread to make it open-faced.

This recipe makes 8 patties.  So you can make it for a small BBQ, or freeze half for another day.  To freeze them, prepare a baking sheet with parchment paper.  Lay patties on the paper.  Once frozen, transfer to a freezer bag.

Yellow Squash Burgers and Chickpea Salad

Recipe makes 8 servings

What you'll need:
For the Burgers
- 1 large yellow squash
- 1/3 cup pine nuts
- 1/4 cup tahini
- 1/3 cup chopped yellow onion
- 1 tsp cumin
- 1 tsp coriander
- 1/4 cup fresh curly parsley leaves
- 1 tsp paprika
- 2/3 cup chickpeas
- 1/3 cup Panko crumbs
- 4 burger patties, or flatbread sandwich thins, toasted if desired
- lettuce and tomato for toppings

- 1/2 cup plain nonfat Greek yogurt
- 1 garlic clove, minced
- 1 tsp lemon juice
- 1/8 tsp cumin
- 1/8 tsp ground coriander
- 1/8 tsp paprika
- 1/8 tsp cayenne (or more if you like spicy food)

For the Salad
- 1 medium tomato, chopped
- 1 cup chickpeas
- 1/2 cup chopped cucumber
- 1/3 cup chopped red or sweet onion
- 1 clove garlic, minced
- 2 tsp lemon juice
- 1/8 tsp cumin
- 1/8 tsp ground coriander
- 1/8 tsp paprika
- 1/8 tsp pepper
- 1/8 tsp salt
- 1/2 cup chopped fresh curly parsley

What to do:
1.  Preheat oven to 375*F.

2.  Trim ends off squash.  Cut squash in half lengthwise.  Remove seeds from one half and discard.  Combine squash and all ingredients through chickpeas in a food processor.  Process until smooth.  Scrape down the edges and process again if necessary.

3. Prepare a baking sheet with parchment paper.  Use your hands to make 8 patties and place them on the baking sheet.  Bake 25 minutes.  Turn oven to 'broil' in order to toast the tops for 2 minutes.  Pull the baking sheet out, flip the patties, and broil for 2 more minutes.

4.  While the patties are in the oven, make the yogurt sauce by combining the ingredients Greek yogurt through cayenne.  Set aside int he fridge.  Make the salad by combining all ingredients in a bowl.  Set aside in the fridge.