Fig and Ricotta Pancakes

When I was a child, I took piano lessons in a sweet woman's home. Outside the door was a fig tree and I'm not sure which I remember more...the piano notes or the taste of freshly picked figs. I'm still debating on the idea of adding a fig tree to my tiny Brooklyn apartment. Maybe I will settle for fig pancakes instead.

What's great about pancakes is they're REALLY hard to mess up. Dry plus liquid, add egg and baking powder, cook and there you have it...a pancake. What I'm trying to say is this isn't an exact science, so make them how you like them. Don't want figs? Fine, add another fruit. This your show. 

Ingredients
1/2 cup all purpose flour
1/2 cup whole wheat flour
1 tbsp sugar
1/2 tsp baking powder
2 eggs
1 cup low fat ricotta cheese
1/2 cup milk
1 cup fresh figs, sliced 

Preparation
Mix all dry ingredients in a bowl. Add eggs, milk, and ricotta. Mix until incorporated. Heat a small amount of butter or oil in a frying pan over medium heat. Add your desired amount of pancake mix to the pan and immediately top with sliced figs. Note: I pressed the figs into the pancake batter in the pan to make sure they didn't fall out while flipping. Allow to cook until slightly browned on one side. Flip and cook through. Makes about 6-8 pancakes (6in diameter).

Black Bean Vegetable Burgers

Veggie burgers are a meatless meal go-to. They're packed with fiber (read: filling), easy to make, and bonus(!) they freeze well making for a quick and easy lunch or dinner. These burgers could also be renamed "kitchen sink burgers" since many of the ingredients can be exchanged for whatever you have in the fridge or cabinet. No squash? No problem. Use zucchini or eggplant. No peppers? Use carrots or asparagus. Oats can be exchanged for bread crumbs and the cilantro can be swapped for parsley or even basil. Be sure to keep the ratios consistent for a burger that holds well in the pan and on the bun.  

Ingredients
2 tbsp.    olive oil or canola oil
½ each    large yellow squash, roughly chopped
½ each    red bell pepper, roughly chopped
½ cup      button mushrooms, roughly chopped
½ tsp       sea salt
1 tsp        ground black pepper
1 can        low sodium black beans, rinsed
3 each     garlic cloves
½ bunch  cilantro
½ each     lime juice plus zest
1 ½ cup     old fashioned oats
1 each       large egg

Preparation
In a large frying pan, heat 1 tbsp. oil over medium heat. Add squash, bell pepper, mushrooms, salt, and pepper. Sauté until al dente and most of the water has evaporated (about 15 minutes). While the vegetables are cooking, add black beans, garlic, oats, cilantro, lime juice, and lime zest to a food processor. Add cooked vegetables and pulse until all ingredients are combined. Add egg and continue to pulse until fully incorporated. Form into patties.  (makes 8 patties)
Heat 1 tbsp. oil in pan over medium heat. Add patties and cook 5 minutes on each side or until browned and cooked through. 

Build on a whole wheat bun with lettuce, tomato, onion, and your choice of spread.

Tip: Burgers can be frozen between layers of parchment paper. When ready to cook, simply thaw and heat oil in a pan to cook on each side until cooked through. 
 

Spicy Avocado Fries

Two of my favorite things just came together and the result is delicious. They're crunchy on the outside and oh, so avocado-y on the inside. Perfect for topping burgers, salad, or sandwiches or adding a twist of flavor for nachos, tacos, or burritos. These fries are exactly what you’ve been waiting for. 

Ingredients
2 avocados, sliced
¼ cup panko bread crumbs
2 tbsp sesame seeds
2 tsp cayenne pepper (more or less depending on your taste)

Preparation
Mix bread crumbs, sesame seeds and cayenne in a shallow dish. Gently press avocado slices into the bread crumb mixture to coat on all sides. Once all slices of avocado are coated with the bread crumb mixture, place on a parchment-lined baking sheet and bake at 425F for 15-20 min. or until golden brown. Flip 2-3 times while cooking. 
 

Vegetarian Fajita Stir Fry

I'm often met with a confused look when I excitedly mention how tacos, fajitas, and burritos can be a healthy meal. Most think high fat queso and sodium-laden meats when thinking of the standard Mexican-style meal you're served in your local restaurant. But, when I think tacos, burritos, and fajitas, I think vegetables. It's the perfect opportunity to load up on veggie servings alongside fiber-rich beans. Add herbs and spices and you're well on your way to a flavor-packed, fiber-rich, veggie-loaded, tasty plate of delicious food that's sure to satisfy. 

Packaged taco and fajita seasoning can be extremely high in sodium. One way to cut back on the sodium is to make your own fajita seasoning. It requires purchasing a variety of seasonings, but you can mix a big batch and have it as a go-to for future meals. Just store in an airtight container for as long as you would keep spices on the shelf (about 1 year). 

Fajita Seasoning
2 tbsp chili powder
1 tbsp onion powder
1 tbsp garlic powder
2 tsp paprika
1 tsp kosher salt
1/2 - 1 tsp cayenne pepper (to taste)

Mix in a bowl and set aside for the following recipe. If using for a later date then double and put half in an airtight container. You will use all of the seasoning for the recipe below.

Vegetarian Fajita Stir Fry
Makes 4 servings (1 serving is two filled tortillas)

Ingredients
2 tbsp             olive oil
1 16oz can       low sodium black beans
2 each            bell peppers (orange and red preferred)
1 each             tomato (on the vine or roma)
1/2 each         red onion
1 4oz can       green chiles (I used Hatch brand)
8 each           corn tortillas (I used La Tortilla Factory 6in tortillas)

Preparation
In a large frying pan, heat olive oil over medium heat. Slice onions, bell peppers, and tomato and set aside. Using a strainer, rinse black beans under cold water and set aside. Add sliced onions to pan and sauté until browned and slightly translucent. Add fajita seasoning, bell peppers, tomatoes, green chiles, and rinsed black beans. Stir and allow to cook over medium heat for another 10 minutes or until peppers are cooked through. 

If you'd prefer meat in your dish then chicken is a good option. Slice boneless, skinless chicken breast and add to pan with the onions. Cook until browned, but not cooked all the way through. Then add the remainder of the ingredients (beans optional) and saute until chicken is cooked through. 

Serve over tortillas and top with your choice of toppings.

ANEWtrition Tip: Turn leftovers into a fajita salad. Chop lettuce and spinach and add to a bowl. Top with the fajita stir fry and add salsa for a dressing.

Toppings Bar: 
greek yogurt, avocado, salsa, hot sauce, chopped cilantro, diced onions, shredded cheese

Lemon Roasted Asparagus

I've decided that if you roast any vegetable then you can turn even the toughest vegetable haters into true vegetable lovers. Test my theory. Take a vegetable you really aren't a fan of, drizzle it with oil and a bit of salt, and roast at 425F until browned and cooked through. Are you converted yet? 

Asparagus is one of those polarizing vegetables - you either love it or you hate it which is why it's a perfect candidate for roasting. When shopping for asparagus, look for thin stalks. The thicker stalks tend to be tough and woody. You should also make sure the color is a vibrant green.  

When you're ready to cook, simply wash with cool water and snap the tough end off the stalk. Preheat the oven to 425F. Spread the stalks on a sheet pan and drizzle with olive oil. Squeeze half of a fresh lemon over the asparagus. A sprinkle of kosher salt is optional. Roast for 20-25 minutes until cooked through and slightly brown. 

Easy Vegan Collard Green and Black Eyed Pea Soup

Growing up, my mom always made black eyed peas (for luck) and greens (for money) on New Years Day. That wasn't the only constant from year to year - she recently reminded me that New Years Eve was always a family affair and I remember feeling strange the first time I spent NYE on my own. To this day, we still text each other at midnight. It's funny how traditions last, even if they might look a little different over time. 

Maybe the years of traditions have me craving black eyed peas and collard greens throughout January. I can't get enough of the two! Add some cornbread and I could pretty much eat the combo every day. 

EASY VEGAN COLLARD GREEN AND BLACK EYED PEA SOUP

Ingredients
5 cloves garlic, minced
1 large yellow onion, diced
5 carrots, diced
1 tbsp olive oil
1 large bunch collard greens, chopped
2, 15 fl oz cans low sodium black eyed peas, drained, rinsed
2 qt low sodium vegetable broth
2 tsp miso
1 tsp cajun seasoning
2 tsp red pepper flakes
1/2 tsp kosher salt
pepper to taste (2-3x as much as salt)

Preparation
Using a food processor, roughly chop onion and carrots. Add olive oil to a large stock pot over medium heat. Add minced garlic and saute until fragrant. Add carrots and onions and cook until almost cooked through. Add chopped collards and let wilt, stirring occasionally. Add broth, black eyed peas, miso, and seasonings. Stir occasionally while allowing soup to come to a soft boil. Turn down heat and allow to simmer for 15 - 20 minutes. Enjoy with cornbread. (The best!) 

Happy New Year y'all! 

Spicy Brown Rice and Veggie Bowl with Tempeh

Any food that includes sriracha is a win in my book. If you haven't tried it yet, do yourself a favor and pick up a bottle today. You won't be disappointed! This rice and veggie bowl is a go-to dinner in my house. There's flexibility with the vegetables and grains, so consider it a way to use up what you have in the fridge. For this version I added baby bok choy, carrots, and kale. I've also made it with spinach, mushrooms, and bean sprouts - seriously anything that is a vegetable would taste good in this bowl. Same goes for the grains. No brown rice? No problem, sub quinoa, farro, or even oats. The result? A fiber-packed bowl with at least two servings of nutrient-dense vegetables. 

SPICY BROWN RICE AND VEGGIE BOWL WITH TEMPEH

Ingredients
1 block tempeh
1 bunch baby bok choy, washed and separated
1 bunch kale, washed and stems removed
1 carrot, shredded
1 cup dry brown rice (I used a quick cooking rice)
1 tsp chopped ginger
2 tbsp olive oil

For the marinade
2 tbsp grain mustard
2 tbsp sriracha
3 tbsp low sodium soy sauce

Preparation
Cook rice and set aside. Slice tempeh (or your choice of protein). Mix grain mustard, sriracha, and soy sauce in a bowl. Add tempeh and mix well. Set aside. Prepare kale and bok choy. Grate carrot. In a wok or sauce pan, add 1 tbsp olive oil and ginger. Saute until ginger is fragrant and soft. Add tempeh and cook until brown. Remove tempeh from pan. Add kale and saute until wilted. Remove from pan and add 1 tbsp olive oil and saute bok choy until wilted.

To build the bowl: split rice between two bowls. Split remainder of ingredients between two bowls. Top with sriracha and sesame seeds. Optional: 1 over medium egg. 

Everyday Smoothie Bowl

I've always been a fan of vegetables for breakfast. This probably stems from the lack of vegetables in the traditional breakfast meal. Whether it's cereal, toast and peanut butter, or a good 'ole southern-style breakfast of biscuits and gravy, eggs, and sausage, you rarely see veggies included in the mix. 

Let's break the mold every once and a while. 

This Everyday Smoothie Bowl is exactly that - one you can make every day (with minimal planning) because you probably already have the majority of the ingredients in your cabinet and fridge. 

bananas
strawberries
frozen blueberries and/or mixed berries
spinach
greek yogurt
honey
Optional: coconut and chia seeds 

Everyday Smoothie Bowl
makes 1 serving

Ingredients
1/2 cup frozen mixed berries
1/2 cup frozen blueberries
1 cup greek yogurt
2 tsp honey
1 large handful of spinach
1/4 cup cold water
1/2 banana, sliced
5 fresh strawberries, sliced
Optional: 2 tsp chia seeds plus 1 tbsp unsweetened shredded coconut

Prep
Put first 6 ingredients in the blender and blend until smooth. Pour into a bowl of your choice and top with sliced banana and sliced fresh strawberries. Top with coconut and chia seeds if desired. Enjoy with a spoon.