Couscous

Hey friends,

You hungry? Get there, cause this is good. I found a way to a man's heart. It's couscous. I've recently come up with a great way to use all the left-over veggies in my fridge! As we all know (lol, yeah right), couscous is not grain, but rather tiny balls of pasta. Pasta pretty much always = delicious (yeah, you did know that). I find this a great go-to side because it's ready to eat in about 15 minutes and you can throw just about any veggie in and end up with something wonderful. I use whole wheat couscous, but that's up to you.

What you need:

1 tsp. olive oil or butter

1 c. whole wheat couscous

1 1/3 c. broth or water

1 clove minced garlic

1/2 yellow onion (or 2 medium sized shallots) diced

salt n' peppa

veggies of your choice

I usually use: asparagus, peas, corn, bell peppers, edamame (or any mix of these)

How you do it:

In a medium sized pot, satay your onions and garlic in the oil over medium heat for about 3 minutes, throw in your veggies, let them soften a bit (5 ish minutes), add your broth. Bring to a rolling boil and take off heat. Add your couscous, stir and let sit for 5 minutes. You're done. Eat your heart out.

Yes it really is that easy.

Yes it really will make men fall in love with you.

Not so sure about the ladies... Let me know, guys. 

Maude 

Teeny Eggplant Pizzas

   I've been searching for eggplants for months, y'all! I can't even tell you how pumped I was to finally find one at the Super HEB in Kyle. That place is a wonderland by the way... I think I could live there. Anyway, I saw these guys on pinterest a few months back and was inspired! I decided to give them a whirl for myself... Let me tell you, they did not disappoint. Though a fork is recommended, these teeny eggplant pizzas completely satisfied my pizza craving - in a vegan/organic/gluten-free way! They also fit in for my challenge of 2 vegetarian meals a week! Here ya go!

TEENY EGGPLANT PIZZAS

So obviously these guys aren't difficult to make, so get creative! Pile on your favorite pizza toppings and go crazy! You don't even have to feel guilty about it.

Ingredients:

-1 Eggplant, sliced into 1/3 inch thick rounds

-tomato sauce

-olive oil

-cheeses of your choice (I used Mozzarella and my fave, Feta)

-toppings of your choice (challenge yourself to keep it vegetarian, I dare you!)

-italian seasoning

Directions:

1. Preheat ove to 375 degrees

2. Brush a little bit of olive oil on the eggplant rounds, but don't go crazy because they are SUPER absorbent little plants!

3. Bake in the oven for about 5 minutes

4. Pull out of the oven and add a couple of tablespoons for tomato sauce to the tops of eggplant rounds

5. Spread cheese and toppings

6. Sprinkle with italian seasoning

7. Bake until cheese is melty and veggie toppings are soft

Cauliflower Alfredo w/ Spinach and Portobellos

     This post is dedicated to my dear friend whom I had the outstanding privileged to serve along-side and feed for a month, McKensey Anderson! Love you, sweet girl, I hope you're doing wonderful and that you LOVE this recipe!!! 
     One of the biggest challenges for dietitians in America is addressing the issue of protein. Many developing countries suffer from Nitrogen deficiency, or a lack of sufficient protein sources. This leads to things like Kwashiorkor Syndrome, the illness generally associated with children with swollen bellies. Proteins are the building blocks of life. Your DNA is a map for proteins. Proteins arrange in different ways to complete almost every function in the body. To grow we need sufficient amounts of protein. Athletes need more than stagnant people. These things are all known facts, but what Americans have wrong, is what our protein should look like.
     I recently came across a study in which the correlation between protein and carcinogens in rats was examined. Three groups of rats experienced different variables in relation to their protein intake, and the results were quite surprising. ALL of the rats were first made susceptible to liver cancer with infections of aflotoxin. One group of rats maintained an average "rat food" diet, the next group was fed a diet composed of 20% animal proteins, the last group was fed a diet composed of 5% animal proteins. Grains, fruits and veggies made up the rest of the rat's diets. Observations were taken every three weeks. Scientists found that the group of rats who consumed 20% animal protein had a dramatic increase in liver carcinogens. On the other hand, the rats who survived primarily on plan proteins had ZERO, ZILCH, NADA, NO CANCER GROWTH. Okay, if that didn't make you go WTF?!?!, I just don't know what will. Don't believe me? Check it out!!! http://wordpress.vermontlaw.edu/environmentalhealth/2013/02/09/is-animal-protein-a-carcinogen/ 
    So can you guess what we in the nutrition field think Americans are doing wrong? We consume WAY TOO MUCH animal protein. Going to culinary school, one of the first things we learned was that protein was the most vital part of the meal. To plan a beautiful dish you must first decide on a protein and build from there. But I no longer think this is right. That's the whole problem actually! So I have a challenge for you! I've been trying very hard to incorporate AT LEAST one vegetarian meal into my weekly routine. I was not formally trained in vegetarian cooking, but y'all, I am figuring it out! Seriously, I've got some AMAZING treats in the making for you! Starting with this one...

WHOLE WHEAT SPAGHETTI WITH CAULIFLOWER ALFREDO SAUCE AND SAUTEED SPINACH AND PORTOBELLOS

Cauliflower Alfredo Sauce
Serves 3-4

Ingredients:
-1 head cauliflower, stems removed, chopped
-6 c. water
-2 tbsp. olive oil
-1 1/4 c. milk
-large handful of fresh parsley, finely chopped
-2 cloves (or 2 frozen cubes) garlic, minced
-1/2 c. Parmesan, grated
-2 tsp. salt
-1/2 tsp. pepper 

Directions:
1) Using either a double boiler or a pot, steam/boil the cauliflower until soft
2) Drain and SAVE WATER 
3) Heat skillet over medium high, add 1 tbsp. olive oil
4) Add garlic, cook until fragrant
5) Add cooked cauliflower, 1/2 of salt and pepper, 3-4 minutes

6) TWO OPTIONS FOR THIS STEP
          1. HAND BLENDER METHOD: transfer skillet ingredients into mixing bowl, add milk, remaining olive oil and remaining salt, if the sauce seems thick, use up to 1/3 c. of the water you used to boil the cauliflower in the sauce 
          2. TRADITIONAL BLENDER METHOD: in small batches, blend cauliflower, milk, remaining olive oil, and remaining salt, if thick, use up to 1/3 c. of the water you used to boil the cauliflower in the sauce 
7) Transfer smooth sauce mixture back into skillet, heat on low-med. heat

8) Using a whisk stir in parsley and lemon juice
9) Slowly incorporate Parmesan with whisk until "smooth"

Mix with 1 box of whole wheat spaghetti!!!

Sauteed Spinach and Portobello Mushrooms 
(pasta topping)

Ingredients:
-2 large Portobello Mushrooms
-1/2 small yellow onion
-3 c. spinach (lightly packed)
-1 1/2 tbsp. olive oil
-1/2 tsp. italian seasoning
-1/4 tsp. salt
-1/4 tsp. black pepper
-1 clove garlic (or 1 frozen cube), minced
-2 tbsp. dry red wine (optional)

Directions:
1) Chop the Portobellos, onion, and spinach into thin strips

2) Heat olive oil in large skillet on med-high heat

3) Add garlic and onion, cook until onion is semi-translucent 

4) Add Portobellos, cook 3 minutes

5) Add spinach and cook until Porotbellos are soft

Enjoy on top of the spaghetti and Cauliflower Alfredo.

     You are going to fall in LOVE with this recipe. It is 100% as satisfying is Chicken Fettuccine Alfredo, but under 1/2 of the calories and over 10X the nutritional value. Stay tuned for more vegetarian meals!!! 

Forever yours and forever busy,

Maude