Asparagus and Mushroom Risotto

Risotto is the perfect meal for nights when you have a little extra time to make dinner and are craving a hot, comforting meal. Although you will have to stand at the stove and continuously stir the rice for about 20 minutes, the resulting creamy texture is well worth the effort. This recipe includes asparagus, mushrooms, and spinach, although you can adapt the recipe to include your favorite vegetables such as peppers, broccoli, peas, tomatoes, or artichokes. You can also try including ham or sausage, and swap the Parmesan cheese for feta or Gorgonzola.

Ingredients:

1 onion, diced
1 tablespoon olive oil
1 cup arborio rice
6 oz white wine (1 normal glass)
3 cups water or broth
10-15 stalks asparagus, cut into thirds
20 mushroom slices
1 cup spinach
Salt and pepper

30 g (about 1/4 cup) freshly shredded parmesan cheese
1 tablespoon butter

Directions:

1. Add olive oil to non-stick pan. Set to medium high heat.
2. Once oil is hot, add diced onions. Saute for 2-3 minutes until they have softened a little.
3. In a seperate saucepan, heat 3 cups water or broth until steaming hot, but not boiling
4. Add rice to pan with onions and mix well. Allow rice to roast for 2-3 minutes. Do not allow rice to develop color.
5. Add wine, 1/2 a cup at a time, to the rice. Stir until wine is fully absorbed.
6. Start adding hot broth or water to the wine 1/2 cup a time. Continue to stir the liquid into the rice and only add more broth or water once the last addition was mostly absorbed (should take a minute or two). This process of adding liquid and stirring should take about 20 minutes (add the vegetables at 10 minutes). Over time, the starch from the rice will start to leave the rice and form a creamy sauce around the rice.
8. Add salt and pepper, butter, and Parmesan cheese and stir well until creamy.

Crockpot Veggie Chili

If you are like most people, you probably find it difficult to cook a healthy meal at the end of a long day. Maybe you feel this way every night, maybe it's only after really stressful days, but everyone feels this way at least once in awhile.

To prepare for those nights where you'd rather call for pizza delivery or stop at the drive-thru, it's important to keep an arsenal of easy and quick dinner options on hand. This super easy, super nutritious, and super cheap vegetarian chili is perfect for days when you already know in the morning that you are not going to want to cook that night. Just throw the following ingredients in a crock-pot, set it to low, and cook for 6-8 hours (or on high from 3-4 hours). Then go to work and return to the smell of good home cooking.

2 (14 oz) can diced or whole tomatoes
1 (15 oz) can garbanzo beans, drained
2 medium to large zucchini, thinly sliced
1 onion
2 stalks celery
1 red bell pepper
1 green bell pepper
1 green chile pepper, diced (no seeds for a milder chili, add seeds for hotter chili)
1/3 cup chili powder
2 cloves garlic, minced
1 tablespoon dried oregano
2 teaspoons ground cumin
1 teaspoon salt

Add a sprinkle of cheese on top if desired

Adapted from All Recipes

Makes 6 servings, 150 calories per serving

Pumpkin Pie Oatmeal

Well, fall is definitely here in Wisconsin, whether we like it or not. It was pretty darn chilly in our apartment this morning, and immediately upon waking, I wanted to eat something delicious that would warm me up.

Looking through the cupboards, the only thing I could find that fit the bill was oatmeal. Unfortunately whenever I try to make oatmeal, it never fails to turn out as a sticky heap of bland mush that I have to choke down. It's just one of those foods that I have never been able to get right, no matter how hard I try. But it's worth it to keep experimenting, because not only are oats one of the cheapest breakfast foods on the market, but they boast so many amazing health benefits:

• Can reduce levels of bad cholesterol
• Are rich in fiber to fill you up quickly and regulate your blood sugar throughout the day
• Contain antioxidants which help prevent chronic disease such as heart disease and cancer

Determined that I was going to find a way to make oatmeal delicious, I searched the internet and stumbled upon this gem of a recipe for Pumpkin Pie Oatmeal. It was the best oatmeal I've ever tasted, warm and gooey without being mushy, with a crunch topping of sugared walnuts and melted butter. Even my husband who wrinkles his nose at oatmeal willingly ate it after he saw how it turned out.
 
Try it the next time you have a few extra minutes available on a cold fall or winter morning -- you won't be disappointed!

Pumpkin Pie Oatmeal

1 cup old fashioned oats

2 1/2 tablespoons brown sugar

1/2 tsp cinnamon

1/2 tsp nutmeg

1/4 tsp salt

1/2 tsp vanilla

1/2 tbsp melted butter

3/4 cup canned pumpkin puree

3/4 cup water or milk

For the topping:

1/4 cup chopped walnuts

1/2 tbsp melted butter

1 1/2 tablespoons brown sugar

1. Preheat oven to 375. Grease 4 individual ramekins.

2. In a medium sized bowl, combine oats, brown sugar, and spices.

3. Melt butter in small bowl in microwave. Add vanilla, pumpkin puree, and water or milk. Whisk until combined.

4. Pour pumpkin mixutre into the bowl of oats. Stir until evenly combined

5. Add oats evenly to ramekins

6. Place ramekins on baking sheet and put into oven

7. Bake for 10 minutes. 

8. Add toppings to each ramekin and continue to bake for an additional 7 minutes

9. Let sit for 5 minutes and serve

Serves 2-4

Adapted from Good Life Eats

Perfect for making studying for the GREs a little less boring!

Spinach Chicken Pizza

Tonight was one of those nights where I just didn't feel like cooking dinner. We just finished cleaning the kitchen, and I really couldn't stand the thought of having to clean it again. Half of our laundry still sat dirty in the hamper, and the last hours of my weekend were winding down. All I wanted to do was call for pizza delivery and sit and wait to be fed. Luckily, I have contingency plans for nights like these.

This recipe for homemade pizza is almost as easy as calling for delivery. To save time, I use pre-made Boboli 100% Whole Wheat Crusts* and pre-portioned sauce packs by Rustic Crust.
The only slightly messy part of this recipe is cooking the chicken, so omit it if you want to make dinner extra easy.

Spinach Chicken Pizza

1/4 lb chicken breast, cubed
1 tbsp Olive Oil
1 tbsp Minced garlic
Salt, pepper to taste
Italian Seasoning
1 pre-made pizza crust*
1/4 cup pizza sauce
1/4 cup Feta Cheese
A few handfuls fresh spinach


1. Preheat oven to proper temperature (450 degrees for the Boboli crust)
2. Add olive oil, salt, pepper, Italian seasoning, and minced garlic to skillet. Heat to medium high
3. Once hot, add chicken and saute until fully cooked and golden brown, about 4-5 minutes
4. Remove skillet from heat
5. Spread pizza sauce over crust in an even layer
6. Cover pizza with spinach and sprinkle with feta cheese
7. Bake in oven until cheese is slightly melted and crust is golden brown on the edges (8-10 minutes for Boboli crust)

*If you have extra time or want to avoid the preservatives, you could choose to make your own dough or buy fresh premade dough from a supermarket or pizza shop

Healthy Recipes | Sunny Asparagus

I have a confession to make-- I don't eat enough veggies. Believe me, I know all about the role that the antioxidants, vitamins, and minerals found in vegetables play in preventing chronic diseases such as cancer and heart disease. I get it, really I do. Yet I still, week after week, come up short of the recommended daily intake of vegetables. And it's not that I don't like vegetables. I actually love most of them. So why don't I eat more of them?

It come down to laziness. Sigh. Vegetables, with the exception of baby carrots, aren't portable like fruit (which I have no problem getting enough of). Salads are great, but honestly there are only so many salads a girl can take before she needs a break.

The current recommended intake of vegetables is only 3-5 servings per day. It honestly isn't very hard to meet or even exceed that guideline, if you only make an effort.

1 serving of vegetable equals...

• 1 cup leafy greens, such as spinach or lettuce
• 10 baby carrots
• 5 broccoli florets
• 6 spears asparagus
• 1/2 cup beans, peas, zucchini

So, do as I say and not as I do and start eating more veggies! Try to branch out form the usual broccoli, potatoes, or corn and try kale, artichokes, or sweet potatoes. Have a salad with dinner each night, and switch it up by trying different varieties of lettuce such as Romaine, spinach, or endive. Try adding vegetables to your breakfast by making a pepper and mushroom omelet, or try the following recipe for a gourmet looking meal fit for a lazy Sunday morning.

Sunny Asparagus

1 pound asparagus, with ends snapped off
2 eggs
1 tablespoon butter
2 tablespoons olive oil
Salt and pepper, as needed
Grated Parmesan Cheese, as needed

1. Preheat oven to 500 degrees

2. Place asparagus in a casserole dish in a single layer. Drizzle on olive oil, sprinkle with salt and pepper, and roll asparagus around to evenly coat each spear

3. Place dish into the oven for 10 minutes

4. While asparagus is baking, place butter into medium sized frying pan and heat to medium

5. Once butter is melted, crack eggs gently into pan. Be sure to keep egg whites separated. Cover and cook until whites have set and yolk is still runny (if you prefer a less runny egg, cook a little bit longer)

6. Remove asparagus from oven. Transfer spears to a plate and place fried egg on top of asparagus
7. Sprinkle with Parmesan cheese


Serves 2

Healthy Recipes | Walnut Cauliflower Pasta

To the majority of Americans, a pasta dinner means a comforting plate full of refined spaghetti noodles,  drenched in tomato sauce and topped with processed Parmesan cheese. Simple, delicious, and inexpensive, it's the classic standby meal. Unfortunately, it doesn't provide much nutritional value, other than the lycopene in tomato sauce and the minimal fiber and vitamins found in the noodles.

Rest assured, pasta can be a nutritious meal if you only make a few adjustments to your normal recipe. Start off by making small changes to your next pasta dinner. Try adding some diced onions, peppers, mushrooms, or zucchini to your next spaghetti meal. Once you get a little more adventurous, start experimenting with new pasta dishes with a larger variety of ingredients.

The following recipe is one I highly recommend if you are looking to expand your pasta dinner repertoire.

Healthy Recipes | Dark Chocolate Orange Peels

I have a huge sweet tooth. For me to stay on track with my diet, it's important for me to have a lot of healthy, wholesome dessert options available to eat. Dark chocolate, either alone or with fruit, is one of my favorites.

Besides being incredibly delicious, it offers many health benefits including antioxidants to fight cancer and unsaturated fats to lower blood pressure and cholesterol levels. Chocolates also stimulates endorphin production and contains serotonin which elevates mood.

The higher the cocoa content, the better the health benefit, so I recommend 75% or 85% cocoa. And don't wash down your chocolate with milk-- studies have shown that milk prevents the antioxidants present in chocolate from being absorbed properly by the stomach.

If you have a little extra time on your hands and want a super natural dark chocolate treat, try these candied orange peels. By boiling fresh orange peels in sweetened water, you can turn what is normally thrown away in the garbage into a sweet and chewy jelly, which is delicious when covered in melted dark chocolate.

Healthy Recipes | Steamed Egg Cups

The incredible, edible egg is a complete nutritional package, evolved to be the sole source of nutrition for a growing creature. A single egg is only 70 calories, yet provides 5 grams of protein and all 9 of the essential amino acids. They also contain choline, which is important for proper body system regulation and may help prevent cancer.

Many people are hesitant to eat eggs because they contain cholesterol. Indeed, the egg yolk does contain about 200 mg cholesterol, which is about two-thirds of the current recommended daily intake.  However, despite media reports, the link between cholesterol and heart disease has not been firmly established, and there is evidence from many studies that disproves the theory that high cholesterol intake leads to heart disease. Unless you have been specifically told by a doctor to avoid choelsterol intake, I suggest you consider including egg yolks in your diet, as the majority of the egg's nutrients are present in the yolk

Here are some easy, healthy ways to incorporate eggs into your diet:

• Scramble them for breakfast with diced peppers and onions
• Bake with spinach and cheese to make light dinner frittata
• Make a western omelet with ham, scallions, and green bell pepper

If you are looking for an egg recipe that is a little out of the ordinary, try steaming an egg. This is a very simple method with little cleanup. Fill a ramekin with a few fillings, crack in an egg, and steam over simmering water. I made mine with leftover cubed ham and roasted red pepper, but the possibilities to adapt this recipe to your tastes are endless, so feel free to experiment with different fillings.

Coconut Date Rolls

There is a point in every single day where I am craving something sweet. Most of the time, I can grab a piece of fruit and take care of my craving, but sometimes I need something a little bit more. In the past, I would stash candy in the house for those occasions, but since starting to eat better, I've needed to find healthier, more natural alternatives. This super simple recipe for coconut date rolls has quickly become one of my go-to recipes. You can often find these pre-made at natural food stores, but in my experience, my homemade creations are better than the store bought ones!

Ingredients:

Adapted from The Green Market Baking Book

2 cups fresh unpitted dates* (I recommend the Medjool variety)

1 cup unsweetened shredded coconut

*It's important to get unpitted dates. I've found pitted dates to be too dried out to form balls properly.

Directions:

1. Pit dates by slicing them lengthwise and removing the pit

2. Chop dates thoroughly with knife. Dates are very sticky, so I prefer to use a knife rather than a blender or food processor

3. Combine chopped dates and coconut in a bowl

4. Form into balls with hands

5. Store in airtight container in refrigerator for up to 1 week

Healthy Recipes | Eggplant Rollatini, Garlic Knots, and Zucchini Sticks

Having a dinner party can be a lot of fun-- but it's also a lot of work! I learned that yesterday night when I hosted a party for my husband's friends. He found out Friday afternoon that a good friend of his was going to be in town for the weekend, so he asked if I wanted to play host and show off my new cooking skills for a few friends. I was excited to take on the challenge-- but also a little stressed since I'd never planned a dinner party before, and I had been given approximately 24 hours advance notice to plan the menu.

After weighing multiple dinner options, I settled on a slightly adventurous menu, that although a little unconventional, ended up being a big hit with both the vegetarians and the meat eaters of the group. We had a lot of laughs, and although my kitchen ended up looking like bomb had exploded in it by the end, I look forward to having friends over again for another party soon!

Parmesan Crusted Zucchini Sticks with Marinara Sauce

Ingredients

Adapted from Closet Cooking

Zucchini Sticks:
2 zucchini

1/2 cup whole wheat Panko bread crumbs (I used Ian's brand)

1 teaspoon oregano

1/2 cup shredded Parmesan

Salt and pepper to taste

1 egg lightly beaten

Marinara Sauce:

Small jar tomato paste

1 tsp oregano

Salt and pepper

Directions

1. Preheat oven to 400 degrees

2. In a small bowl, mix bread crumbs, Parmesan cheese, and oregano 

3. Cut zucchini into sticks. Season zucchini with salt and pepper

3. Dip zucchini spears in egg, and then dip into bread crumb bowl

4. Place zucchini in single later on baking sheet

5. Bake in oven until bread crumbs are golden brown, about 25 minutes. 

6. While baking zucchini sticks, place tomato paste in serving bowl. Add minced garlic, oregano, salt, and pepper. Serve sauce warm. 

Eggplant Rollatini

Adapted from Sprinkles of Parsley

Makes 9 rolls

Ingredients

Eggplant Rolls:

2 large eggplants

1 cup flour

1/2 teaspoon salt

1/4 teaspoon pepper

2 eggs

2.5 cups bread crumbs

Spinach Stuffing:

1 10 oz package of frozen spinach, defrosted and drained

16 oz Ricotta Cheese

1 egg

1/4 cup Parmesan Cheese

1/4 teaspoon basil, oregano, and parsley

1/2 teaspoon salt

1 teaspoon minced garlic

Topping:

1 cup tomato sauce (I used Pomo Doro Tomato Sauce with Basil)

1/4 cup mozzarella cheese

Directions

1. Preheat oven to 400 degrees.

2. Wash eggplant, remove stem, and thinly slice eggplant lengthwise into thin slices (slightly less than 1/4" thick). 

3. In small bowl, place flour, salt, and pepper. In a second bowl, lightly beat the eggs. In third bowl, place bread crumbs.

4. Heat large skillet with 2 tablespoons olive oil over medium high heat.

5. Dip eggplant into the flour mixture, then eggs, then breadcrumbs, making sure to completely cover both sides with each dip.

6. Place eggplant slices into skillet and saute for 1 minute on each side, until bread crumbs are golden brown. Transfer eggplant slices to a plate lined with paper towel.

7. Continue process with all eggplant slices, adding more olive oil to skillet as necessary.

8. While eggplant cools, prepare spinach filling. In a mixing bowl, combine ricotta cheese, egg, Parmesan cheese, oregano, basil, parsley, salt, pepper, minced garlic, and spinach. 

9. With each eggplant slice, spoon 2 tablespoons of spinach filling at one end of the eggplant slice. Roll the eggplant starting at the end with the spinach filling. Place rolls seam side down in a lightly greased 9x13 glass baking dish. Use toothpicks to secure rolls if necessary.

10. Pour 2 tablespoons tomato sauce over each roll and sprinkle with mozzarella cheese.

11. Bake at 400 degrees for 25 minutes uncovered, until cheese starts to brown.

Garlic Knots

Adapted from Oh She Glows

Makes 16 knots

Ingredients

1/2 cup + 1 tablespoon cup very warm water

2 tsp instant dry yeast

1 tablespoon agave nectar
1 tablespoon olive oil 

3/4 teaspoon sea salt

1 tsp dried basil, oregano, thyme, and parsley

1 and 3/4 cups unbleached bread flour

Garlic Sauce:

2 tablespoons butter, melted

3 garlic cloves, minced

1 tsp parsley

2 tsp Parmesan cheese

Directions

1. In a large bowl, mix together dry ingredients (yeast, flour, salt, herbs). In another bowl, mix wet ingredients (agave nectar, olive oil, warm water). 

2. Quickly pour olive oil, agave nectar, and warm water into dry ingredients and mix well.

3. When mixture starts to dry, transfer dough onto floured surface and knead for 3 minutes until it forms into a ball that is no longer tacky to the touch. If it is too dry, add additional olive oil. If it is too wet, add more flour. 

4. Once the ball is properly formed, put it into an oiled bowl, and cover dough ball in olive oil. Cover bowl with a damp towel and let sit for 2 hours.

5. After 1.5 hours, preheat oven to 400 degrees and lightly oil a baking sheet.

6. After 2 hours, punch air out of dough and place onto floured surface. Roll dough out into a rectangle. With a pizza cutter, cut strips in dough approximately 3/4" wide by 6" long. Tie a knot with each strip and place onto baking sheet.

7. Bake in oven for 10 minutes until slightly golden brown on the top. Pour garlic sauce over knots and serve while warm.