Healthy Takes on Classic Super Bowl Foods

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When you think of the Super Bowl, what comes to mind?  For most people, I think it is safe to say that after “football”, the words “chips”, “cheese”, and “wings” probably come next. The Super Bowl is a special event in that it brings people together to not only enjoy an epic battle on the football field and entertaining halftime show, but to also enjoy (large quantities of)  football-watching foods. Game day foods tend not to be the most nutritious, but there are ways to prepare your Super Bowl snacks so that you can focus on the big game and not so much on the calories. Read on for some ideas!

Healthier Guacamole

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This guac recipe is decreased in fat and increased in protein by substituting tofu for one avocado. Keep the trend going by serving with multi grain or baked tortilla chips.

Ingredients:

  • 2/4 cup crumbled tofu
  • 2 avocados (peeled, pitted and divided)
  • 1 lime, juiced
  • 1 teaspoon salt
  • ½ cup diced onion
  • 3 tablespoons chopped fresh cilantro
  • 2 plum tomatoes, diced
  • 1 teaspoon minced garlic
  • 1 pitch cayenne pepper

Directions:

Place tofu and one avocado in a food processor and blend until smooth. Mash together the remaining avocado, lime juice, and salt in a bowl. Mix in tofu-avocado mixture, onion, cilantro, tomatoes, and garlic. Stir in cayenne pepper. Refrigerate 1 hour for best flavor, or serve immediately.

Guilt- Free 7 Layer Dip

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With a few easy swaps, you can decrease the calories and fat of a typical 7 layer dip but still get all the flavor.

Ingredients:

  • 1 15 oz can of refried black beans (made with all-natural ingredients with no oil, sugar, etc. added)
  • 2 Mashed avocados: season them with 2 Tbsp Lemon Juice, 1/2 tsp salt, 1/2 tsp pepper
  • 8 oz of 0% Fage Greek Yogurt seasoned with Taco Seasoning
  • Fresh veggies
    • 1 bunch of green onions
    • 3-4 roma tomatoes diced
  • 1/4 cup low fat Mexican Cheese blend

Directions:

  1. Warm up refried beans in a small pot over medium heat. Add in taco seasoning to taste. Once all combined, set aside to cool
  2. Peel, pit, mash avocados in a small bowl – add lemon juice, salt, pepper and stir to combine
  3. Combine yogurt and taco seasoning mix in another bowl
  4. Cut corn tortillas into eighths, spread on a baking sheet that has been sprayed with olive oil cooking spray. Spray the tops of the tortillas with cooking spray, season with salt, and broil at 350 degrees on low until the tortillas are crispy & golden brown.
  5. Spread refried beans on a large, shallow serving platter
  6. Spread avocado mixture over bean dip
  7. Spread yogurt mixture over bean dip
  8. Sprinkle with green onions and tomatoes
  9. Cover with grated low fat Mexican cheese
  10. Serve with the homemade corn chips!

Caramelized Onion Veggie Burger

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Who needs meat when a veggie burger is just as tasty?

Ingredients:

  • 1 large garlic clove, chopped
  • 1/2 pound cremini mushrooms, stems removed
  • 1 tablespoon fresh thyme leaves
  • 2 tablespoons olive oil, divided
  • 1 large onion, chopped (about 3 cups)
  • 1 cup canned lentils, rinsed and drained
  • 3/4 cup whole-wheat breadcrumbs
  • 1 large egg, whisked
  • 1 teaspoon salt
  • 1/2 cup yellow cornmeal
  • 2 ounces goat cheese, crumbled (about 1/4 cup)
  • 6 whole-grain buns
  • 8 tomato slices (optional)
  • Fresh basil leaves (optional)

Directions:

  1. Pulse first 3 ingredients in food processor until finely chopped.
  2. Heat 1 tablespoon oil over medium-high heat in a skillet; turn down to medium, and cook onion, stirring occasionally, about 15 minutes or until golden brown. Add mushroom mixture, and cook, stirring, about 2-3 minutes or until liquid evaporates. Remove from heat, and let cool.
  3. Stir cooled mushroom mixture into lentils, and combine with next 3 ingredients (through salt) until well-combined. Form mixture into 6 patties (about 1/2 cup each). Put cornmeal on a shallow plate, and coat burgers evenly.
  4. Heat remaining 1 tablespoon oil in a nonstick skillet over medium heat, and cook burgers about 3 minutes or until golden brown on underside. Flip burgers, and top with cheese. Cook about 3 minutes more or until golden brown and cheese is melted. Serve burgers on buns topped with tomato and basil, if desired.

Partner Spotlight: Dole & Bailey

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As you know, at Just Add Cooking we source all of our food locally: from our produce, to grains, to meats. This week, we wanted to shine a spotlight on one of our meat suppliers, Dole & Bailey.

Started by a farmer from Vermont and a homesteader from Massachusetts, Dole & Bailey has been a part of the North East’s agricultural heritage for five generations, making them one of the oldest family-owned and operated food businesses in the area. In fact, you can still read the Dole & Bailey name high on the columns of Faneuil Hall. In addition to meats, Dole & Bailey also offers charcuterie, fresh fish and shellfish, dairy and cheese, produce, desserts and more.

Dole & Bailey sources all of their food directly from small-to-medium sized family-run farms throughout the Northeast. Their meat, in particular, is sourced from Northeast Family Farms, which creates a local supply chain between the farmer and the chef. Their offerings are all organic certified and animal welfare approved.

To learn more, check out their website here: http://www.doleandbailey.com/

Cooking Tips from Boston’s Top Chefs

Here in Boston, we are lucky enough to have an abundance of great chefs and therefore, great restaurants. That’s why this week, we thought we would turn to three notable chefs for some tips on how to prepare our favorite healthy ingredients. Read on for tips from Ming Tsai, Ken Oringer and Lydia Shire!

Ming Tsai: Bok Choy Stir Fry

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A delicious way to incorporate one of the most nutrient- filled greens into a classic dish

Ingredients:

  • 2 large leaves of kale, washed
  • 1 large bunch bok choy
  • 2 tablespoons canola oil
  • 1 tablespoon minced garlic
  • 1 tablespoon minced ginger
  • 2 tablespoons sliced scallions, whites and greens
  • 1 tablespoon sambal
  • 3-4 tablespoons shiitake stir-fry sauce

Directions:

  1. Trim the root end off the bok choy, and then chop smaller dice at the core, and larger dice of the leafy green section. Wash the greens and spin them dry.
  2. In a large wok over high heat, add the oil. Sauté the garlic, ginger, scallions, and sambal until the aroma is apparent, about 30 seconds. Add the bok choy and stir fry for about 45 seconds, stirring well. Don’t overcook – the greens should still have some crunch. Add the shiitake stir fry sauce and toss to coat and warm. Plate and serve immediately.

Ken Oringer: Black Bean and Quinoa Salad

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Ken Oringer believes chefs need to make a point of eating healthy dishes when they can, so he includes protein-rich quinoa in his diet at least three times a week. Here he mixes the grain with black beans, onions and peppers to make a hearty and very satisfying side dish that’s a fun variation on prosaic five-bean salad.

Ingredients:

  • 12 ounces dried black beans, picked over and rinsed
  • Salt
  • 1 cup quinoa, rinsed
  • 3 tablespoons sherry vinegar
  • 1 tablespoon soy sauce
  • 1 tablespoon fresh lime juice
  • 1 chipotle in adobo, minced
  • 1/4 cup plus 2 tablespoons extra-virgin olive oil
  • 6 scallions, white and light green parts only, thinly sliced
  • 1 small red onion, finely diced
  • 1 yellow bell pepper, finely diced
  • 1/4 cup chopped cilantro

Directions:

  1. In a large saucepan, cover the beans with cold water and bring to a boil. Cover and let stand off the heat for 1 hour.
  2. Drain the beans. Return them to the pot and cover with 3 inches of water. Bring to a boil and simmer over low heat until tender, about 1 hour and 30 minutes; season generously with salt during the last 10 minutes. Drain and let cool.
  3. Meanwhile, in a medium saucepan, combine the quinoa with 2 cups of water and a pinch of salt and bring to a boil. Cover the saucepan and simmer the quinoa over low heat until the water has been absorbed, about 15 minutes. Spread the quinoa on a plate and let cool.
  4. In a large bowl, whisk the vinegar, soy sauce, lime juice and chipotle. Add the olive oil in a thin stream, whisking until blended. Add the black beans, quinoa, scallions, red onion, yellow pepper and cilantro. Season with salt, toss to combine and serve.

Lydia Shire: Eggplant with Lentils & Goat Cheese

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Ingredients:

  • 2 globe eggplants (1 pound each), halved lengthwise
  • Vegetable oil cooking spray
  • 3/4 teaspoon kosher salt, divided
  • 1 tablespoon olive oil
  • 1 medium onion, finely chopped
  • 2 diced celery stalks
  • 1 large carrot, peeled and diced
  • 2 cloves garlic, finely chopped
  • 2 cups packaged steamed lentils (such as Melissa’s)
  • 1/2 cup low-sodium vegetable broth
  • 2 tablespoons balsamic vinegar
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 cup chopped fresh mint, plus torn leaves for serving
  • 2 ounces crumbled goat cheese

Directions:

  1. Heat oven to 475°. Remove pulp from eggplants; cut pulp from one eggplant into 1/4-inch cubes and discard the rest
  2. Coat eggplant shells with cooking spray; sprinkle with 1/4 teaspoon salt
  3. On a baking sheet lined with parchment paper, place eggplant shells open side dowl
  4. In a bowl, coat eggplant cubes with cooking spray and toss with 1/4 teaspoon salt; place in one layer on a second baking sheet lined with parchment paper
  5. Bake eggplant shells and cubes until tender, 10 minutes. Remove eggplant; reduce oven to 350°
  6. In a medium nonstick skillet over medium heat, heat oil
  7. Cook onion, celery and carrot until soft, 5 minutes
  8. Add garlic; cook, 1 minute
  9. Add lentils, eggplant cubes, broth, vinegar, pepper and remaining 1/4 teaspoon salt; reduce heat to simmer, stirring occasionally, 5 minute
  10. Stir in chopped mint
  11. Flip shells on baking sheet and stuff with lentil-eggplant mixture; cover with aluminum foil and bake until warm; 10 minutes
  12. Top with cheese and mint leaves

 

 

500 Calorie Comfort Foods

Sausage Lasagna

As we discussed in a recent blog post, there aren’t many dishes that are more satisfying than comfort foods during the winter months. A frigid night at home is a lot more manageable, and dare we say enjoyable, with a bowl of soup or other comfort food by your side.

This week we wanted to share comfort food recipes that are 500 calories or less (yes, they exist), for both a pleasurable and guilt-free night in. Read on for ideas & enjoy!

Sausage Lasagna

A touch of sweet Italian turkey sausage makes this pasta dish hearty, yet sensible. The cheese layer’s filled with part-skim ricotta and low fat cottage cheese along with some part-skim mozzarella, which helps keep the calories in check at 350 per serving.

Ingredients:

  • 1 (28-ounce) can crushed tomatoes
  • 1/4 cup dry red wine
  • 1/2 cup chopped fresh basil leaves, plus 2 whole sprigs
  • 2 cloves garlic, minced
  • Pinch crushed red pepper flake
  • 1 (16-ounce) container 1 percent low-fat cottage cheese
  • 1 (15-ounce) container part-skim ricotta cheese
  • 1 (10-ounce) box frozen chopped spinach, thawed and squeezed dry
  • 2 scallions, chopped
  • 1/4 teaspoon freshly grated nutmeg
  • 8 ounces lean sweet Italian-style turkey sausage, casings removed
  • 1/2 cup finely chopped onion
  • 9 sheets no-boil lasagna noodles, 5 1/2-ounces, (recommended: Barilla)
  • 1 1/2 cups part-skim shredded mozzarella cheese, 6 ounces

Directions

  1. Preheat the oven to 350 degrees F. In a small pot bring the tomatoes, wine, whole basil sprigs, garlic, red pepper flakes, and salt and pepper, to taste, to a simmer; cook until slightly thickened, 10 minutes; set aside.
  2. Meanwhile, puree the cottage cheese in the bowl of a food processor until smooth. add the ricotta, spinach, 1/4 cup chopped basil, scallions, nutmeg, and salt and pepper and pulse until just combined; set aside.
  3. Coat a large nonstick skillet with nonstick cooking spray set over medium heat. Cook the sausage and onion, breaking it up with a wooden spoon into small pieces, until the meat is browned and the onion tender, 10 minutes.
  4. Assemble the lasagna: Mist a 9-inch by 13-inch baking dish with nonstick cooking spray. Spread 1/2 cup tomato sauce on the bottom of the prepared baking dish. Top with 3 noodles, half the ricotta mixture, half the sausage and 1/2 cup shredded mozzarella cheese. Repeat layers with sauce, noodles, remaining ricotta and sausage and 1/2 cup mozzarella cheese. Top with remaining noodles and sauce. Cover with aluminum foil and bake until the noodles are tender and the sauce is bubbling around the edges of the pan, 1 hour.
  5. Uncover, sprinkle with remaining mozzarella cheese and continue to bake until melted, 10 minutes. Let stand 15 minutes. Sprinkle with remaining 1/4 cup basil. Serve.

Slimmed Down Chicken Pot Pie

chicken pot pie

This classic can be lightened up with a few tweaks: low sodium chicken broth, more veggies, and a few sheets of phyllo for the crunchy topping.

Ingredients

  • 2 bone-in skinless chicken breasts (about 1 3/4 pounds)
  • 4 cups chicken broth, low-sodium canned or homemade
  • 2 tablespoons olive oil
  • 3 large carrots, sliced into 1/2-inch rounds, (1 1/2 cups)
  • 8 button mushrooms, quartered
  • 2 ribs celery, sliced into 1/2-inch pieces
  • 1/2 cup halved baby or small turnips, or quartered if large
  • 1 cup frozen pearl onions, thawed
  • 1/4 cup all-purpose flour
  • 1 tablespoon minced parsley
  • 2 teaspoons minced fresh dill
  • 1/2 teaspoon finely grated lemon zest
  • Freshly ground black pepper
  • 3 sheets phyllo dough

Directions

  1. Spray 4 (8-ounce) ramekins with olive oil spray and set aside.
  2. Put the chicken breasts in a medium saucepan, add the broth (it should just cover the chicken), and bring to a boil. Cover, turn the heat very low, and cook the chicken very gently until just firm to the touch, about 15 minutes. Remove chicken from the broth reserving the broth. When the cool enough to handle, shred or dice the chicken into large bite-size pieces, discarding the bones. (If some of the pieces are still a bit pink, don’t fret, it finishes cooking in the pie.)
  3. Preheat oven to 400 degrees F.
  4. Heat the oil in a heavy non-stick skillet over medium-high heat. Add the carrots, mushrooms, celery, turnips, season with salt, to taste, and cook until the vegetables are light brown, about 8 minutes. Add the onions and cook about 1 minute more. Stir the flour into the vegetables and cook for 1 minute. Pour in the reserved chicken broth and whisk until it comes to a boil. Reduce the heat slightly and simmer, uncovered, until thick, about 5 to 6 minutes. Stir in the chicken parsley, dill, lemon zest, and pepper and remove from the heat.
  5. Layer 3 sheets of phyllo dough on the workspace, spraying with olive oil spray in between each layer. On the last layer, sprinkle with more salt and pepper, and the paprika. Cut sheets in half, crosswise, and stack to make 6 layers. Cut 4 rounds out of the phyllo with scissors or a paring knife that fit snugly into the opening of each ramekin. Divide chicken filling evenly among the ramekins and place the phyllo rounds on top. Bake until bubbly, chicken is cooked through and crust is crispy and golden brown, about 10 to 12 minutes.

Mexican Chicken Stew

mexican stew

With 330 calories per serving, Dave Lieberman’s lightened stew will warm up any week night.

Ingredients

  • 4 tablespoons olive oil
  • 1 medium onion, roughly chopped
  • 4 large cloves garlic, roughly chopped
  • 2 jalapenos, seeded and sliced
  • 1 tablespoon dried oregano
  • 1 teaspoon dried cumin
  • 1 (28-ounce) can chopped tomatoes
  • 3 cups shredded cooked chicken
  • Few dashes Worcestershire sauce
  • 3 to 4 cups chicken stock
  • 1 lime
  • 1 cup cooked white rice
  • Sour cream, for garnish
  • Fresh cilantro leaves, for garnish

Directions:

  1. Heat oil in a saucepan over medium heat. Add onion and saute for 1 to 2 minutes. Add garlic and jalapeno and sweat until soft and translucent. Add spices and cook for 1 to 2 minutes until fragrant and aromatic. Add tomatoes, chicken, Worcestershire, and stock.
  2. Bring to a simmer and cook 20 minutes.
  3. Cut the lime in half, squeeze juice into the pot, and then add the juiced halves as well.
  4. Add white rice and cook 5 minutes longer to warm rice through. Season, to taste, with salt.
  5. Ladle into bowls and garnish with sour cream and cilantro.

Metro Boston: Hot Startups in 2015

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This week we were so excited to be included in BostonTweet’s roundup of hot startups to look for in 2015, published in Metro Boston! We were in great company among other Boston startups such as Inside Tracker, Change Collective and Talko. See below for more on each of these cool startups that will help get your 2015 off to the right start:

Inside Tracker: A personalized health analytics company founded by leading scientists, physicians, nutritionists and exercise physiologists from MIT, Harvard and Tufts University. The InsideTracker platform tracks and analyzes key biochemical and physiological markers and applies sophisticated algorithms and large scientific databases to determine personalized optimal zones for each marker, empowering individuals with the essential information they need to manage and optimize their own health.

Change Collective: Offers online courses led by world-class experts to help you reach your lifestyle goals. Current courses, available via the Change Collective app, help you reduce stress, become an early riser, create work + life harmony, and accomplish inbox zero.

Talko: An app for the new way we work: mobile, anytime, anywhere. It’s designed specifically for mobile, to be used by your eyes, ears and voice – not just your thumbs. It brings calling and messaging together in a new way that lets you talk when and how you want, whether LIVE or not.

Whether you are looking for ways to more efficiently track and optimize your health, or applications to maximize team productivity through voice messaging, these Boston startups can help you achieve new goals in 2015! Keep checking back—they are growing and developing every day.

2015 Healthy Resolutions

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Happy 2015! We are in as much disbelief as everyone else that 2014 flew by as quickly as it did and that it is already a new year. With the start of the New Year, inevitably comes New Year’s resolutions — a concept that is equally as loathed as it is esteemed. Of the most common resolutions, healthy eating and lifestyle, is almost certainly at the top for a large portion of the population. Of course, this is a core value that drives us every day and we are thrilled to help you on your journey to a healthier diet through providing easy and accessible ingredients every week. For more healthy eating tips, we turned to Boston Magazine’s “5 Healthy-Eating Resolutions You Can Actually Stick To”. Check them out below:

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