I'm not sure if I've said it before, but I really don't like tomato sauce. Fresh tomatoes - yes. Ketchup - yes. Tomato sauce - nope. I'm sure your mind is buzzing with all the foods delicious foods that I rule out of my diet because they include tomato sauce: lasagna, pizza, spaghetti and meatballs, meatloaf...oh, the humanity!


Okay, but really, my dislike of tomato sauce doesn't affect my life negatively. I still eat more than enough white pizza and vegetarian lasagna, and I love pasta with garlic and olive oil. And I won't melt if I eat tomato sauce {I've matured since my youth}, but I really prefer to not do so. Meatloaf, however, is still off the table and one of my least favorite foods. Ever.


Anyway, back to the point - tomato sauce. This one is amazing. It's sweet. It's juicy. It's not a tomato sauce so much as it is a tomato topping. So maybe I should call this "Roasted Cherry Tomato Topping." Either way, it's good super delicious. Plus, it's good on everything! Aside from being the most delicious topping for pasta, it can be eaten warm or room temperature and it's great with crunchy bread or crackers, chicken, eggs - the possibilities are endless!


Oh and did I mention it's almost completely hands-off? Simply mix together the ingredients, pour them into an oven-safe dish, cook for an hour and voila! - deliciousness awaits! Mmm also, as I'm sitting here and eat the leftovers now, I can verify that it's still great (adapted from this recipe).

Roasted Cherry Tomato Sauce

Yield: 2 cups | Prep time: 5 minutes | Total time: 1 hour, 5 minutes

Ingredients:

• 22 oz. cherry tomatoes (nearly 1.5 pounds)

• 4 garlic cloves, minced

• 1/2 cup extra-virgin olive oil

• 2 Tbsp. balsamic vinegar

• 1 Tbsp. fresh thyme (or 1 tsp. dried thyme)

• 2 tsp. packed brown sugar

• 1 tsp. salt

Directions:

1. Preheat oven to 325°F. Mix together tomatoes and garlic in a 9x13-inch baking dish. 
2. In a small bowl, whisk together oil, vinegar, thyme, brown sugar and salt. Drizzle over tomato mixture.
3. Bake until tomatoes are soft and caramelized, about 1 hour. 

Nutritional information per serving (1/2 cup per serving);
Calories: 260
Total fat: 26 grams
Carbohydrates: 9 grams
Fiber: 2 grams
Protein: 2 grams
Weight Watchers points: 8

Enjoy and thanks for reading!

In my last post I wrote about the nice weather and the sun. I took a walk through the park near my house and explored some trails. All the deck furniture was reclaimed from the dust a cobwebs and placed out in the sun. Basically, I was pretending it was summertime.

I don't know how the weather is wherever you live, but it's sunny and almost 80 degrees today (which is more than 100 degrees warmer than it was 3 months ago - crazy, right?) As I'm writing this, I'm basking in the warmth of the sun as it spills through my window and pretending it's summertime.


Given the summer-like weather, I can't think of a better thing to eat than tzatziki sauce - the cool yogurt and cucumbers combine to make the perfect warm-weather dip. If you've ever eaten a Gyro, this is that creamy deliciousness that's inside. And like the infomercials say - but wait, there's more! The best part about this is its versatility. You can dip veggies or pita into this goodness, eat it on top of a sandwich, use it as a sauce with grilled chicken - endless possibilities!

Also, 1 serving of this is less than 65 calories. That means you can eat this creamy, delicious dip guilt-free! So go pick up some cucumbers on your way home from work and make this, you won't regret it!

Tzatziki Sauce

Yield: about 3.5 cups | Prep time: 5 minutes | Total time: 10 minutes

Ingredients:

• 24 oz. plain greek yogurt

• 3 cucumbers, peeled and seeded

• 3 Tbsp. olive oil

• 1 lemon, juiced (2-3 Tbsp.)

• 2 Tbsp. fresh dill, chopped

• 5 garlic cloves, minced

• Salt and pepper to taste

I like to pretend that I'm not a picky eater and that I enjoy all foods. Truth be told, while I'm not picky, there are some foods that I dislike. Growing up, I basically didn't like eating at all. I thought eat was something you just had to do so you could keep moving and dancing and playing. {I know, it's crazy, I don't know what I was thinking}

When I was about 16, I started realizing that food wasn't just something that your body converts into energy. Food was amazing and rich and complex, and I fell in love. I began everything I could get my hands on. I also developed a new rule for myself for anything that I "didn't like": I had to try at least 2 more times, prepared in different ways, before I drew any conclusions.

For example, I didn't like mushrooms as a kid. The idea of eating a fungus was too much for me. But 4th of July, 2010, my parents grilled giant portobello caps and, please believe me when I tell you this, it was one of the greatest things I've eaten in my life. It was so delicious and I wondered: why had I been missing out my whole life?! Today, mushrooms are one of my favorite things to eat.

And eggplant. I still don't love eggplant. It's a texture thing - the inside get soft and the skin stays taught and waxy. So I tried egg plant again: eggplant lasagna - not bad. Then again: eggplant parmesan - again, not bad. Then a third time: caponata of eggplant - THE BEST THING EVER.

Before you go thinking that I'm special...or strange, you should know there are certain foods I still don't like. For example, I don't like ground meat. I will occasionally dabble with ground turkey, but never ground beef. I also dislike tomato sauce. Fresh tomatoes, bruschetta, ketchup - all good in my book. But warm, oozy tomato sauce - ick. Oh and I can't eat spicy things. Like not even too much ground black pepper. Negative 18 on the spiciness scale. Now you know my Achilles heels.


So what does this mean - I was a strange kid. Instead of eating pizza or hamburgers, I had salads or fresh sandwiches. In fact, cooked spinach was one of my favorite things to eat as a kid. Today, I'll eat pizza with sauce but I much prefer white pizzas. And my least favorite foods of all time? Meat loaf (ground beef + tomato sauce) and chili (ground beef + tomato sauce + spice). But vegetarian chili is an entirely different story.

First of all, instead of ground beef, the soup's "meat" is a variety of delicious vegetables, black beans and brown rice. Second, the broth is about half tomato sauce and half vegetable broth giving it a good balance of flavors. Third, I added no spiciness to this chili. You, of course, can add chili powder and hot peppers until your eyeballs sweat, but I liked mine just the way it was! (adapted from this recipe)

I know spring is here and the cold is behind us {fingers crossed}, but this vegetarian chili is so good. I'm actually quite sad I didn't make a larger batch and freeze some for later. However, this isn't difficult or time consuming, so I'll just have to make another batch again soon.

Vegetarian Chili

Yield: 4 servings | Prep time: 15 minutes | Total time: 45 minutes

Ingredients:

• 1 cup chopped onion

• 1/2 cup chopped yellow bell pepper

• 1 Tbsp. garlic

• 1 cup diced zucchini

• 1 cup corn kernels

• 8 oz. portobello mushrooms cubed

• 2 tsp. cumin

• 1/2 tsp. salt

• 1/4 tsp. ground pepper

• 2 tomatoes, seeded and diced

• 1 cup black beans

• 2/3 cup tomato sauce

• 1 cup vegetable stock

• 1 cup cooked brown rice

• 2 Tbsp. chopped cilantro

• 1/4 cup shredded cheddar cheese - optional

Directions:

1. Heat a large pot over medium-high heat. Once hot, add a small amount of oil (enough to coat the pan). Add the onion, bell peppers and garlic and cook until soft, about 3 minutes.
2. Add the zucchini, corn and mushrooms. Cook and stir vegetables until soft and beginning to brown, about 6 minutes. Add cumin, salt and pepper, and stir to evenly coat vegetables. Cook until fragrant, about 30 seconds. Add tomatoes, beans, tomato sauce and vegetable stock. Stir well and allow mixture to come to a boil. Reduce heat, cover and simmer for 20 minutes.
3. In a bowl, add 1/2 cup cooked brown rice and top with 2 cups of chili. Sprinkle 1/2 Tbsp. chopped cilantro and 1 Tbsp. shredded cheddar cheese. 

While my friend was visiting this past weekend, I decided to make something fun for dinner. While she and my boyfriend aren't picky eaters, they both like different kids of foods.

She likes a huge plate-full of every kind of vegetable (brussels sprouts, asparagus, zucchini, etc.) and salmon (aka overcooked), but no fruit in dinner foods and not much meat. He likes all the typical foods: meat, potatoes, vegetables, but none of the vegetables listed above and no fish.



The point is, I was racking my brain for something that would please everyone. After much consideration, I found the perfect middle-ground: sweet potato, black bean and quinoa cakes (adapted from this recipe).


They have sweet potatoes - delicious and fiber-filled. They have black beans - while that's not "meat" it's still healthy protein. They have quinoa - good, healthy grains. Not to mention chopped walnuts, giving these cakes a nice crunch as well as flavor packed rosemary and cumin. Is your mouth watering yet? Mine is.

We ate these over a big salad of mixed greens with a clean, homemade honey-mustard dressing (recipe to be posted soon). Needless to say, these were a hit. My only regret is not making more!!

Sweet Potato, Black Bean and Quinoa Cakes

Yield: 5 servings | Prep time: 30 minutes | Total time: 1 hour

Ingredients:

• 1/2 cup uncooked quinoa

• 1 cup water

• 1 pound sweet potatoes, peeled and cut into 1-inch cubes (about 2 sweet potatoes)

• 1/2 teaspoon ground cumin

• 2 tablespoons butter

• 1/4 cup milk

• 1 cup cooked black beans

• 1/4 cup breadcrumbs

• 1/4 cup shredded Parmesan cheese

• 2 garlic cloves, diced

• 1/4 cup chopped walnuts

• 1/2 teaspoon dried rosemary

• Salt and pepper to taste

Directions:

1. In a medium pot, bring 1 cup of water to boil. Once boiling, add the quinoa, cover and reduce the heat to a low simmer. Cook for 15 minutes, or until the water is absorbed and the quinoa is soft. Fluff the quinoa with a fork and set aside.
2. In another medium pot, bring a few cups of water to a boil. Once boiling, add cubed sweet potatoes and cook until tender, about 20-30 minutes. Strain water from potatoes and return potatoes to empty pot. Add butter, milk, cumin and salt and pepper, and mash potatoes (by hand or with hand mixer) until smooth. Set aside.
3. Preheat oven to 375°F. Lightly spray 2 baking sheets with nonstick spray.
4. In a large bowl, add mashed sweet potatoes, black beans, quinoa, Parmesan, garlic, chopped walnuts and rosemary. Mix well.
5. Shape the mixture into 16 patties about 2 1/2-inches in size. Place on prepared baking sheets. Bake in preheated oven for 15 minutes. Flip and bake for another 15 minutes.

Nutritional information per serving (3 cakes per serving):
Calories: 350
Total fat: 13 grams
Carbohydrates: 50 grams
Fiber: 8 grams
Protein: 13 grams
Weight Watchers points: 9


Enjoy and thanks for reading!

Happy St. Patrick's Day! Unfortunately, because this festive holiday falls on a Monday this year, I'll be spending my day at work and school (don't feel too badly - I'm going to celebrate over the weekend). However, some celebration is necessary, so I prepared some festive food to celebrate.

Sleek is a tasty, protein and nutrient packed vegan dish! From what I've read, it's a traditional dish in Syria. Sleek is easy to make and only contains 6 inexpensive ingredients. The hardest part about this dish is letting the dry black eyed peas cook for an hour. And if you're tight for time and can't wait an hour for your beans to cook, you can always substitute canned black eyed peas (just be sure to find low sodium ones).


Basically, this dish is easy to make and has great flavor. What are you waiting for? In my opinion, the best part of this dish are the caramelized onion. Caramelizing onions is a process you can't rush. You need to slowly cook the onions on a medium-low heat. This slow cooking causes the sugars in the onions' layers to caramelize steadily (not burn) and becoming golden, delicious and oh-so sweet!


However, I have to admit, cutting onions is a rough process for me. I know most people tear up when cutting onions, but my reaction is so out of control. Tears literally drop out of my eyes and I look as if I'm full-on sobbing. When cutting a large amount of onions (i.e. more than one small onion), I have to stop frequently for fear that I'll cut off a finger because I can't see. But I love onions, especially caramelized onions, so I feel like it is all worth the effort (and tears).


Also, I should warn, this recipe makes a lot of sleek. But good news, the kale/black eyed pea/Bulgar mixture freezes really well (i.e. sleek sans caramelized onions). So make this whole recipe and freeze it in airtight containers for future healthy meals!!

Syrian Sleek

Yields: 6 servings | Prep time: 10 minutes | Total time: 1 hour, 20 minutes

Ingredients:

• 1 cup dried black eyed peas

• 1 pound fresh kale, trimmed from the rib and torn into 1-inch pieces

• 1 cup dried Bulgar wheat

• 1- 1 1/2 pounds onion, sliced

• 4-6 Tbsp. olive oil

• Salt and pepper to taste

I love risotto so much, I really could eat risotto every day. When I decided to make a risotto for dinner, I chose to make it with a protein and fiber packed grain - farro. First, let me give you some information about this great grain...

Farro is an ancient grain with a nutty flavor and somewhat chewy texture. This grain is so ancient, in fact, that evidence shows farro was eaten and enjoyed by Egyptian kings and Roman Legions. Farro originated in the Fertile Crescent region and is still grown in Italy.


Farro is usually sold pearled, semi-pearled or whole. The difference between between these varieties is the husk on the exterior of the grain. While the husk is inedible, its presence helps protect farro's vital nutrients (whole). Pearling the grain removed the inedible hull, but this process also removed some (semi-pearled) or all (pearled) of the nutritious germ and bran. However, keep in mind that the presence of the hull (whole) requires a longer cooking time (or soaking overnight).

So, I would say if you have the time to soak the grains, get the whole variety - it's more nutrients. If you don't have the time, get the semi-pearled variety - it's quicker but still has lots of the great nutrients!


Farro is very versatile. It can be used as a hot breakfast cereal, in soups, salads, side dishes, etc. And as far as nutrients go, farro has more fiber and protein that regular wheat. Also, it is rich in magnesium, zinc and vitamin B. The one downfall, however, is that this is not gluten-free. Although this can all seem a bit confusing, farro is quite easy to cook and a healthier alternative to rice and other grains. Plus, this meal is a great vegetarian option because farro is packed with protein!

Farro Risotto with Mushrooms and Asparagus

Yield: 5 servings | Prep time: 10 minutes | Total time: 50 minutes

Ingredients:

• 12-16 oz. mushrooms, sliced
• 1 large shallot, minced (about 2 oz.)
• 1 1/2 cups semi-pearled farro
• 1/4 cup white wine
• 4 cups vegetable stock
• 4 oz. asparagus, cut into 1-inch pieces
• 2 Tbsp. butter
• 1/2 cup freshly grated Parmesan cheese
• 3 Tbsp. parsley
• Salt and pepper to taste

Directions:

1. Heat a large, deep pan over medium-high heat. Once hot, add sliced mushrooms and cook for 3-5 minutes or until mushrooms are soft. Remove mushrooms and their liquid; set aside.
2. Add olive oil to pan (enough to coat). Add shallots and cook 1-2 minutes until fragrant (do not brown). Reduce heat to medium and add farro, stirring to coat with oil, and cook for another 2 minutes. 
3. Pour in wine, stirring constantly until the wine is fully absorbed. Add 1 cup of broth to the farro, and stir until the broth is absorbed. Adjust your heat so the farro/liquid is lightly simmering.
4. Continue adding broth, 1 cup at a time, stirring frequently, until the liquid is absorbed and the farro is al dente (this will take about 20 minutes).
5. Turn heat to low, add asparagus and simmer for 3-5 minutes or until asparagus is tender.
6. Stir in mushrooms and their juices, Parmesan cheese and butter - stir to combine. Season with salt and pepper, sprinkle with chopped parsley and serve.

So, it's pretty cold outside and I felt the urge to make another soup - 'tis the season, right?

I've always loved butternut squash. It has a great sweet, nutty flavor and a nice, smooth texture. And mixed with all these spices, yum! The soup is really aromatic and just the right mix of sweet and spicy, I feel warmer just thinking about it. Not to mention, how quick and simple it is to make.


And the addition of the Smoky Chickpea Croutons make the soup even tastier. Not only are the chickpeas a wonderful addition to the soup, you can add them to so many different dishes. Throw some on a salad to spice it up, or munch on them as a healthy snack. They're bursting with fiber and protein!


Last year, I got an immersion blender as a gift from my parents and I love it so much. *Yes, of course you can use a food processor or blender to puree this soup. But let me tell you, I've done the whole pureeing the soup in a blender in batches, and it's a lot more work. You need at least 2 pots to keep the pre-pureed and post-pureed soup separated, you end up dripping some soup on the counter and you frequently burn myself.

Okay, maybe it's just me and I'm not be the most graceful at the whole pureeing-thing. I could probably get better over time, but luckily, I don't have to because I have one of the most wonderful kitchen gadgets! Seriously, everyone should own, it's not very expensive and it's simple to use. So add it to your wishlist, hint to your family/friends that you want one or buy it as a gift for yourself, you'll be happy you did!

Seven Spice Butternut Squash Soup

Yield: 4 servings | Prep time: 5 minutes | Total time: 30 minutes

Ingredients:

• 1 large onion, diced
• 4-5 garlic cloves, minced
• 5 cups cubed butternut squash (follow these directions to prepare the butternut squash)
• 2 cups broth
• 1 cup water
• 3/4 tsp. cumin
• 1/2 tsp. ground cinnamon
• 1/2 tsp. paprika
• 1 tsp. sweet curry
• 1/2 tsp. ground ginger
• 1/2 tsp. salt (or more to taste)
• 1/4 tsp. ground pepper (or more to taste)
• Smoky Chickpea Croutons (see recipe below)

Smoky Chickpea Croutons

Yield: 1 cup | Prep time: 5 minutes | Total time: 30 minutes

Ingredients:

• 1-14oz. can chickpeas
• 1 Tbsp. oil
• 1 tsp. paprika
• 1 tsp. garlic powder
• 1 tsp. cumin

Directions:

1. Preheat oven to 400°F. Line a baking sheet with foil.
2. Rinse and dry chickpeas. Place the chickpea in a medium bowl and toss with oil and spices until coated.
3. Spread the chickpeas in a single layer on your prepared baking sheet and roast until golden and crisp, about 25-30 minutes.
4. Remove from oven and allow to cool. Serve at room temperature and store leftovers in an airtight container. 

Nutritional information per serving (1.5 cups soup, 1/4 cup chickpeas):
Calories: 342
Total fat: 8 grams
Carbohydrates: 58 grams
Fiber: 14 grams
Protein: 15 grams
Weight Watchers points: 9 points

Enjoy and thanks for reading!

Cauliflower is a vegetable in the same plant family as broccoli, kale and cabbage. The head of a cauliflower plant is surrounded by coarse green leaves, which protect it from sunlight and stop the development of chlorophyll (the stuff that makes plants green) - contributing to the white coloring of most varieties of cauliflower.

I've only recently begun eating cauliflower again. I was badly scarred after an unfortunate mix-up: I thought I was eating a big bite of warm, buttery mashed potatoes - but in fact I was eating a large amount of cold, pureed cauliflower. It still haunts me. However, this cauliflower recipe was so delicious, I believe my cauliflower rehabilitation will be successful!

Roasted Garlic Cauliflower

(Yields 4 servings)

Ingredients:

• 3-4 garlic cloves, minced
• 2 Tbsp olive oil
• 1 head cauliflower, separated into florets (about 4 cups)
• 1/3 cup grated Parmesan cheese
• 1 Tbsp. chopped fresh parsley
• Salt and pepper to taste