How To: Crunchy Baked Potato Wedges

One of my favorite junk foods are french fries - hot, golden brown and dunked in ketchup - my mouth is watering just writing about them.  But as we all know, fried potatoes aren't super high up on the health food list.  So of course, I've tried a million different ways to make healthy french fries at home.  But until recently, I could never get the crunchy exterior you find at restaurants.  They always came out with no crunch factor and most of the time ended up burnt onto my sheet pan.

So, when a dietitian at my internship hospital gave me the following recipe, I jumped at the chance to try something new.  It features a crazy sounding technique, but I swear, it's a potato miracle!  One batch of these delicious wedges barely made it a whole 24 hours in my house before somebody (possibly my husband) ate the entire tray.  You get super crunchy fries - and I mean crunchy...like you can hear them crunch in your mouth crunchy - and there is minimal added calories.  

But before I give you the secret recipe for these crunchified potatoes, I insist on some potato education.  Potato education?  Yes - because some of people have made the comment that potatoes are just empty carbohydrate calories that make you gain weight... Really guys?  Unfortunately, the low carb craze of the late '90's has forever put potatoes into the "evil carbohydrate" food group.  But for those of you who've ditched these delicious spuds, listen up to these nutrition stats:  for one small baked potato (no butter or sour cream) you're only getting 128 calories, but 22% of your daily Vitamin C, 3g of fiber, 21% of your daily Vitamin B6 and Potassium, and 10% of both Magnesium and Phosphorus.  Potatoes are literally a mineral warehouse - they got it all and lots of it.  So please, check out the recipe below for a new spin on potatoes - and enjoy their nutrition bounty!

Crunchy Baked Potato Wedges:

• 2 lbs Russet Potatoes cut into wedges or sticks
• 2 egg whites
• Salt and Pepper to taste (try out different spice blends too!)

Preheat oven to 450 F.  Line a large sheet tray with aluminum foil and set a wire cooling rack on top of the sheet - this allows the hot air in the oven to circulate around the potatoes preventing the bottom from becoming moist.  Add egg whites, salt and pepper to a large bowl.  With a wire whisk, beat the egg whites until frothy (no peaks here - see picture to the left).  Toss potatoes with egg white mixture and lay the wedges out evenly on the wire rack.  Bake in the oven for about 30-40 minutes or until golden brown and tender.  If you like your potatoes a little darker, feel free to broil them for a few minutes!  Serve hot with your favorite dipping sauce.  

So Much More than Cranberry Sauce

Like many American families, my family does the same thing every year for Thanksgiving.  Go to Mom and Dad's house, argue over who gets stuck at the "kids table", and relish in Mom's delicious home cooking.  We also eat the same things every year - seriously - the exact same things.  But my family is so sentimental, somebody might freak out if we don't get the mashed potatoes or peas and bacon (OK I would freak out!).  But in addition to the turkey, stuffing and the rest of the fixings, we always have my grandmother's cranberry sauce.  Well...its actually my grandmother's Aunt Peggy's recipe, but regardless of where it actually came from, its quite delicious.  Its sweet, tart and as I now know, its a cinch to make!

This year I was in charge of making a huge bowl of Aunt Peggy's cranberry sauce and it barely made it to "day after leftovers."  My husband, sadden by the lack of extra sauce, was happy to see that today I made another batch just for the two of us.  The recipe is really way too easy not to make, plus after a little sugar reduction, this recipe packs a BIG nutrition punch!  Obviously filled with cranberries, this sauce also features oranges, celery, apples and walnuts.  The cranberries and apples are filled with high amounts of fiber, vitamin C and a host of antioxidants.  And the walnuts are a great source of healthy protein plus are super high in those heart healthy omega-3 fats!  But enough nutrition, here's the recipe:

Aunt Peggy's Cranberry Sauce:

• 2 cups fresh cranberries
• 1 cup roughly chopped celery
• 1 large navel orange, chopped with skin
• 1 cup finely chopped roasted walnuts
• 1 cup finely chopped apple
• 1/4 cup sugar
• 1 packet sugar free jello - cranberry flavor if you can find it

Put the cranberries, celery and orange (with its skin on) in a food processor and pulse until all ingredients are finely chopped - but not into a paste.  Pour cranberry mixture in a bowl and add finely chopped apple, walnuts and sugar.  Leave in the fridge over night - this allows all the juices from the fruit to seep out.  After 8 hours or overnight, add in the packet of jello and stir to combine.  Again, stick the mixture back into the fridge and allow to set for about 4-6 hours.  Sauce should last about 2 weeks covered in the fridge.  I cut the amount of sugar down...quite drastically from the originally recipe.  If you find the sauce slightly tart, feel free to add more sugar or sugar substitute.  

Now you can eat this plain right out of the bowl, but I personally love this over a creamy greek yogurt or cottage cheese - or used in place of jam or jellies.  It's a lot more versatile than I originally thought.  I bet it'd also be really good slightly warmed over vanilla ice cream....hmmm might have to try that out soon!  But no matter how you eat it, I'm sure you'll love it and maybe it'll become a Thanksgiving tradition in your house too!

How To: Cooking with Beets!

For some reason, I feel that beets have been considered to be an out-of-date veggie.  Something your mom or grandmother would make...and you'd tried to get out of eating.  Mostly recognized in a can on the grocery store shelves or lumped together in mysterious neon pink juice on the salad bar.  But beets are making a big comeback these days - showing up in more and more recipes and being recognized for their phenomenal nutrition power.

For those of you still shying away from these delicious roots, here's a little history and info that might sway your mind.  Beets, as you know, are a root vegetable - part of the same group that swiss chard and spinach come from.  The most common variety are the deep magenta beets, but they also come in golden yellow and "candy cane" which are red and white striped.  It is believed to be originally cultivated around the edge of the Mediterranean sea but lost popularity as spinach made its way into the food scene.  Some interesting beet facts:  beetroot juice can be used to make wine, roots and leaves have been used in folk medicine to treat a multitude of ailments and regular consumption of beet juice has shown some evidence of improved athletic performance.

But how to actually cook and eat beets?  Simple enough!  Grab a bunch of beets at the farmer's market or grocery store - but make sure to grab some that have decent looking leaves as well - because they are just as edible and delicious as the roots!  (Note!  Beets stain pretty much everything they touch - so be very careful and wash hands thoroughly after handling them!)  Trim off the the stems/leaves and set aside.  Scrub beet roots in water to remove all grit and dirt.  If they're are large beets, cut in half or quarters to speed up cooking time. I prefer to roast them, as it intensifies their flavor, but you could steam them as well.
Roasted Beets:
Preheat oven to 400 F.  Toss beets with olive oil and salt/pepper to taste.  Roast uncovered for about 40 minutes or until beets are easily pierced with a fork.
Steamed Beets:
If you choose to steam the beets, peel the outer layer of skin.  Place beets in a steamer basket over     boiling water, and steam for about 15 minutes until tender.  

Beet Greens:
So you saved these beet tops - now what?  First step is a thorough washing.  They seem to hang on to dirt and sand like its their job - so wash 'em up.  Then give them a rough chop and sauté in a little olive oil until wilted.  Anywhere you would use cooked spinach or other greens, beet tops can be a great substitution.  You could also chopped them more finely and add them to salads.  Last night, I made creamed spinach, but instead of spinach, I used the sautéed beet greens - very yummy!

Once cooked, you can add the beets to just about anything.  I like serving the roasted ones by themselves as a side dish.  Leftover steamed or roasted beets can be tossed into a salad for the lunch the next day.  But one of my favorite all time recipes is my mom's summer beet salad.  It's so yummy and refreshing, I always have to make a bunch of it!  Here's the recipe!

Summer Beet Salad:

• 2 lbs cooked beets, sliced thinly (steamed or roasted)
• 1 can drained and rinsed chickpeas 
• 1/2 cup thinly sliced red onion
• 1/4 cup chopped mint
• 1 tbsp balsamic vinegar
• 2 tbsp olive oil
• salt and pepper to taste

In a large bowl, mix together the beets, chickpeas, red onion and mint - tossing to combine.  Add in the balsamic vinegar, olive oil and salt and pepper, and stirring to coat the ingredients well.  I like to let this salad sit for about 30 minutes so all the flavors can merry.  Serve cold or room temperature!

Now, if I haven't convinced you to munch on some beets yet, check out their nutrition info!  1 cup of beets contains only 58 calories, 4 g of fiber, 325 mg of potassium, 11% of your daily needs of vitamin C (beet greens contain almost 50% of your daily vitamin C needs) and 27% of your daily needs of folate.  In addition, that great color that is so unique to beets is due to plant compounds called carotenoids and betalains.  These have been shown to provide, antioxidant, anti-inflammatory and detoxification support in the body.  The combination of these plant compounds in addition to high amounts of vitamins and minerals, makes beets a nutrition power house!

Delicious and Nutritious Comfort Food

Squash and Mushroom Mixture

One of the best parts of the Fall and Winter seasons is the food - at least in my opinion.  Its warm...cozy... stick to your ribs type of stuff.  It always feels good to come inside from a cold Fall or Winter day and dig into something warm like soup or stew or a big bowl of pasta.  That feeling is what inspired the two dishes I'm sharing with you today.  Delicious, nutritious comfort food!

The first recipe is my Butternut Squash and Mushroom "Alfredo."  A delicious and new take on your typical alfredo sauce.  Surprisingly good for you, yet incredibly delicious - I promise!  I followed up this tasty dinner with a steaming mug of my hot chocolate (tis the season!!).  Both of these dishes are easy and quick to make.  I really hope you'll try them out on the next cold evening!

Butternut Squash and Mushroom Alfredo:
Ingredients:

• 1 lb short cut pasta (shells, elbows, or orichette)
• 1 lb 1" cubed butternut sqaush
• 2 tbsp extra virgin olive oil
• 1 lb cremini mushrooms slice/chopped into 1" pieces
• 1 tbsp fresh rosemary chopped
• 1 tbsp fresh thyme chopped
• 3 cloves of garlic minced
• 3/4 cup parmesan cheese
• 1/4 fat free half and half
• 1 cup reserved pasta cooking water
• 1 tsp sea salt
• 1 tsp pepper

Fill a large pot of water and heat to boiling over high heat.  Heat a large skillet over medium high heat.  Add olive oil, mushroom and herbs and sauté until the mushrooms have released all their moisture and begin to crisp up -about 10 minutes or so.  Add minced garlic the last minute of cooking - that way it wont burn!  

While you're cooking the mushrooms, add the cubed butternut squash to the boiling water.  Cook for 3-5 minutes until the squash is easily pierced with a fork.  With a spider or slotted spoon, scoop out the squash and add it to the mushroom herb mixture.  Toss to combine and keep over low heat.

Bring water back up to a boil and add pasta and cook until al dente.  Add the parmesan cheese, 1/2 and 1/2 and enough of the reserved cooking water to the squash/mushroom mixture until a nice thick sauce forms.  You may need more or less pasta water, so make sure to save enough!  Smash some of the squash with the back of a spoon - it helps create a nice thick sauce.  Add hot pasta and toss together!  Serve warm with a touch more parmesan cheese!

Favorite brand of cocoa powder!

Rich and Creamy Hot Chocolate:

Ingredients:

• 8 oz skim milk
• 2-3 tbsp unsweetened unprocessed dutch cocoa powder (depends on how chocolately you want it)
• 1 tbsp Splenda or other no-calorie sweetener
• 1/2 tsp vanilla extract

Pour milk into a microwave mug (you can also do this all on the stove top, but microwave is fast and convenient).  Add the coca powder, Splenda and vanilla extract stirring to combine.  It might be hard to get everything mixed at first, but once heated, the cocoa powder melts easily into the hot milk.  Microwave for 2-3 minutes depending on how hot you like your cocoa.  Give the cocoa another few stirs until everything is combined nicely.  Enjoy warm!  

How To: Cooking with Lentils

I was brainstorming for my next blog post and thought it would be a fun idea to do a blog series.  Something that would come out once a week and examine a particular topic.  So I came up with the idea for a "How-To" series - focusing on in depth instructions, background information and great recipes on anything from an unusual ingredient to a healthy cooking technique.  Each Wednesday you can check my blog for the newest "How-To" post and get a short but comprehensive foodie lesson!

Considering today is actually Wednesday, this will be my first blog in this "How-To" series.  I choose to focus on lentils because they are one of my all time favorite ingredients.  I always have them on hand, pre-cooked and ready to use and also a variety of dried lentils stored in the cupboard.  They are a great addition to any recipe - taking on the flavors of whatever herbs and spices you choose.  You can find lentils every where these days.  It's great to find a vacuum-pack or cans of pre cooked lentils (like at Trader Joe's) so you can skip the cooking step.  But if you can't find the precooked, dried works just fine!

Lentils are a part of the same group as beans - legumes.  And like beans, these little guys have been around for over 8000 years - originating in central Asia.  They grow in pod, with 2 -3 lentils (actually the seeds of the plant) per pod and then they are dried and packaged.  Lentils come in a variety of colors and each type cooks just slightly different.  The most common are the french green lentils, brown lentils, red lentils, beluga lentils and yellow lentils.  I generally stick with the french green and beluga lentils as these keep their shape and texture through cooking.  The red and yellow lentils, used frequently in Indian cuisine, can easily turn to mush if you don't watch their cooking time!

In addition to being a great cooking ingredient, lentils are incredibly healthy.  For one cup of cooked lentils, you get:  <1 g of fat, 16 g of fiber, 90% of daily folate and 17 g of protein all for a mere 230 calories.  These little legumes are a great and inexpensive way to boost your protein and fiber in one easy dish.  Here's how to cook up a batch of plain lentils that you can use in a wide array of recipes.

Plain Lentils:
1 cup dried lentils (turns out to be about 2 cups cooked)

Wash and rinse over lentils in a colander - washing off dirt and picking out any stones.  Bring a pot filled with water to a boil over high heat.  Once boiling add a few pinches of salt just for flavoring and the lentils.  The french and beluga lentils take about 30 minutes to cook, while the red and yellow lentils take about 20 minutes.  Test the lentils a few times, and drain once they are tender.  Each type of lentil requires different cooking times, so read over the package to check how long they should cook.

My Lentil and Potato Soup

After the lentils are fully cooked, you can add them to just about anything.  I've listed a few recipes below - some are mine and some I found in magazines or online.  But in general lentils are great in:  soups, turned into dips, cold salads or tossed with rice or other whole grains.  But I encourage you to get creative with them on your own!

Lentil Recipes:
My Lentil and Potato Soup
Indian Lentil Pilaf (Vegetarian Times)
Red Lentil Hummus (Cooking Light)
Salmon Over Lentils (Food Network) 
Warm Lentil Salad (Eating Well)

Dario's Favorite Greek Lentil Salad:
This is one of my best creations ever!  I always make a HUGE amount of this salad on the weekends and my husband and I never fail to devour it by Tuesday!  I suggest whipping up a batch on a Saturday afternoon and storing it in the fridge for a great healthy lunch all week!
Ingredients:

• 2 cups cooked french or beluga lentils (follow recipe above for plain lentils)
• 1 cup diced cucumber
• 1 cup diced tomatoes
• 1/2 cup diced red onion
• 1/2 cup crumbled feta cheese
• 1 avocado diced

Dressing:

• 3 tbsp extra virgin olive oil
• 1 tbsp red wine vinegar
• 1 tbsp lemon juice
• 2 cloves garlic minced finely
• 1 tbsp chopped fresh oregano
• 1 tsp honey
• 2 tsp dijon mustard
• Salt and Pepper to taste

Mix dressing ingredients in a small bowl and set aside.

In a larger bowl, toss together the salad ingredients except for the avocado.  Mix in enough dressing to coat lentil mixture well.  Gently fold in avocado, being careful not to mash it - you want to see the chunks!

Serve cold with whole wheat pita bread or chips.

Kale? It's Edible?

Purple Kale

Not too many people consider kale as a particularly edible vegetable.  It's tough, bitter and usually just stuck on the side of your plate as a garnish.  Not the most appetizing or tantalizing of uses.  But lately, there seems to be more and more talk about how wonderful kale is - a supposed "super vegetable."  Filled with enough Vitamin A, C and K to last you a week and more minerals than I can keep track of, kale seems to be more than a dried up garnish.  

Super veggie or not, kale was not on my list of "need to try foods."  I have to admit, I have never in my life been tempted to chow down on a bunch of kale.  I'm not sure too many people have for that matter.  But as a foodie, there's only so many kale-based recipes I can read before I feel the need to get in the kitchen and do some experimenting.

Raw Kale Salad w/ Root Vegetables

I happened to come across some crazy purple kale (pictured above) at the farmer's market that looked a lot better than I thought it would taste.  When I got it home, I washed it and stuck in the fridge and went to work on researching any recipe that made kale looked even mildly enticing.  I found one on VegetarianTimes.com, "Raw Kale Salad with Root Vegetables", that looked decent enough and I gave it a shot.  Well, I have to say, I might be a kale convert!  This salad AND the kale were delicious.  I never thought I'd say it, but kale is not only quite edible, but also very tasty!

Watermelon Radish

Click here to view the recipe.  The recipe called for Lacinato kale - some specific type of kale that's supposedly a little more tender than your regular old kale.  But I used what I found at the farmer's market instead and it worked out fine.  I also subbed out the called for rutabaga and turnip for more carrots and the watermelon radishes that I also picked up at the market (see picture on right).  Both substitutions worked great and really brightened up the whole salad!  Plus, the home-made candied pecans that were part of the recipe were to die for.  I really hope you give this recipe a try, or other kale recipes you may find.  This once tossed aside vegetable really can be transformed into a delicious dish!

Beans, Greens and Such

One of the perks of living in Northern VA is the access to the multiple farmer's markets and their unique products throughout the week.  Of course, as a foodie, I love checking out these farmers' market every chance I get.  I'm always on the lookout for the vendors with some unusual and delicious finds.  This weekend I got lucky and found some super cool vegetables that I haven't seen before - purple carrots, watermelon radishes and fresh cranberry beans.

I was super excited about the cranberry beans because I've noticed them in recipes before, but have NEVER seen them in any market, store or specialty shop.  So I grabbed a quart of the un-shelled beans and toted them home.  They're beautiful beans...really - the pods themselves are marbled magenta, green and brown.  But when you shell them, the large beans are a creamy white color except for a few splashes of bright pink.

To cook the cranberry beans, you just treat them like any other raw bean - stick 'em in a pot covered with water, add any aromatics you want and boil until the beans are tender (about 30 mins).  I chose not to add any aromatics to the pot because I wanted to really taste the actual cranberry bean.  They have a really meaty and earthy flavor and a very creamy texture.  Somewhat similar to a great northern bean.  I decided to add them to one of my all time favorite dishes - my arugula and quinoa salad.

The ingredients in this salad vary depending on whats in season or if I find something cool at the farmer's market - like my pretty little cranberry beans.  But no matter what I add, I always love the taste and texture of this dish.  There's a high ratio of quinoa to arugula - which I guess is somewhat unusual for a salad.  But it's really good, trust me!  It's super high in fiber and high quality protein from the beans and quinoa.  Plus the amount of vitamins, minerals and antioxidants would make even the biggest health-nut happy!  It's a delicious treat that leaves you feeling 100% satisfied.

Here's my recipe for Arugula and Quinoa with cranberry beans!
Arugula and Quinoa Salad:

• 1 bag arugula
• 1 1/2 cups cooked quinoa
• 1/4 cup crumbled goat cheese
• 1 can artichoke hearts, drained and quartered
• 1/2 cup sundried tomatoes
• 1 tbsp olive oil
• 1/2 tsp salt
• 1/2 tsp pepper
• 1 1/2 cups fresh (raw) cranberry beans - or other creamy textured bean

• Dressing:
• 4 tbsp apple cider vinegar
• 1/2 cup good olive oil
• 1 tbsp dijon mustard
• 1 tsp agave - or honey, maple syrup or plain old white sugar
• salt and pepper to taste

In a medium bowl, whisk the dressing ingredients together until well combined.  You may need to re-mix right before dressing the salad to ensure all the ingredients are emulsified.

Preheat the oven to 450 F.  Place the quartered artichoke hearts on a sheet pan and toss with olive oil, salt and pepper.  Roasted for 25 minutes or until edges and tips of quartered artichokes start to brown.  Set aside.

In a large bowl, place the arugula, sundried tomatoes, goat cheese, quinoa and cranberry beans.  Once artichokes have finished roasting, add to the arugula mixture.  Slowly add the dressing - don't dump the whole thing on because you might have too much dressing!  Add just enough for your preferences.  Mix well and serve immediately!  

Unusually Vegetarian

Tempeh and Avocado Reuben

I'm always on a quest to look for new and improved vegetarian recipes.  Unfortunately for me, many of the recipes I've found in the past have seemed uninspired and uncreative.  I just can't be into plain tofu that hasn't been transformed into something else.  That's why I usually stick to whole grains, beans, lentils, nuts or some combination of the four.  Maybe I just don't know what to do with tofu or other soy products, but they just aren't that appealing to me.

So, when Dario and I were in Shepherdstown for our "mini-moon" we came across a restaurant called Mellow Moods that served only vegetarian dishes.  I had to check out the menu because I couldn't think of how an entire restaurant could function on a vegetarian based menu.  And plus, I'm always interested in finding new inspiration and ideas for my own cooking repertoire at home.  

Well inspiration I found!  This restaurant had an amazing menu filled with a bunch of vegetarian dishes that transformed your generic old tofu, seitan and tempeh into something delicious!  Dario and I both got sandwiches - I got a tempeh and avocado Reuben on rye and Dario got a red rice and hemp burger on a ciabatta roll.  The burger was delicious.  I loved how the texture of the red rice and hemp mimicked ground meat and the cheddar cheese and homemade BBQ sauce really elevated the flavor.  But I have to say....my Reuben was the best of the two!  It had marinated tempeh, sliced avocado, sauerkraut with 1,000 Island dressing and local swiss cheese all squished between two pieces of toasted rye bread.  It was awesome!

When I came home, I knew that I had to try and re-create that Reuben sandwich.  I had the basic ingredients down and went to work on figuring out how to make them all fit together.  I think, in the end, I was pretty successful.  Maybe not 100% on point, but pretty darn close.  Let's say...close enough that Dario and I devoured the sandwiches in 5 minutes flat!  Here's my re-created recipe for the Tempeh and Avocado Reuben from Mellow Moods!

Tempeh and Avocado Reuben:

• 1 package plain tempeh - cut into 1/4" slices
• 1 packet grill seasoning/marinade 
• 1 ripe avocado, sliced
• 1lb package of sauerkraut rinsed and drained
• 3/4 cup low fat Thousand Island Dressing
• 8 slices rye bread
• 4 slices low fat swiss cheese

My version of the tempeh reuben!

Prepare grill seasoning marinade according to package directions.  Add sliced tempeh pieces and marinate for 30 minutes up to an hour.  Preheat skillet over high heat and add tempeh - searing on both sides.  Remove from pan and set aside.  In a medium bowl add the drained and rinsed sauerkraut and Thousand Island dressing.  Mix well and set aside.

To assemble the sandwiches:  start with one piece of rye bread.  Layer on 4-5 slices of the seared tempeh.  Top with a piece of swiss cheese followed by a few slices of the avocado.  Top with a few heaping tablespoons of the sauerkraut mixture and top with another piece of rye bread.  Assemble four sandwiches.

I used a panini press to toast up these yummy sandwiches.  But if you don't have a panini press, heat a large skillet over medium high heat, spray with nonstick spray and add sandwiches 2 at a time.  Press down with another pan topped with heavy cans to make a "pressed" sandwich.  Cook until golden brown on the bottom and then flip over to brown the topside of the sandwich.   When finished, slice in half and serve warm alongside a nice salad or roasted brussel sprouts (pictured above)!

Halloween Treats

Left pumpkin Dario's, right pumpkin mine

Each year Dario and I get excited to carve our Halloween pumpkins (well, I get excited and Dario is semi-forced to participate).  I love lighting them up and bringing them to life in the darkness!  It brings back great memories each year we do it.  And you have to admit, those pumpkins look pretty darn good!  It's a lot of hard work and a big mess, but the reward of seeing your pumpkin glowing on Halloween night is a awesome sight to see!

In addition to providing your house with the perfect holiday decoration, pumpkins can also provide a delicious Halloween treat!  Most people think of Reese's cups and candy corn as the favorites on this sugar-filled evening.  But, as long as I can remember, my family always had a big bowl set aside while we were carving to hold all the pumpkins seeds.  Afterwards, my mom would wash off any extra pumpkin "guts" and toss the seeds with a bit of olive oil and Nature's Seasoning and then finish them off in the oven.  Salty and crunchy, these roasted pumpkins seeds are a huge part of why I love Halloween and pumpkin carving so much.  

As a huge supporter of following holiday traditions to the tee, I've made these same roasted pumpkin seeds for Dario and I every year.  I really don't think Halloween would be the same without them - sitting on the couch, watching Hocus Pocus (for like the 5th time) and munching on these crunchy little treats!  Plus, these pumpkin seeds not only taste awesome, but they trump the regular candy treats in nutrition....by far.  One oz (one serving) of unhulled pumpkin seeds contains only 126 calories, 1.7 g monounsaturated fat, 2.5 g of polyunsaturated fat, 5 g of protein, 74 mg of magnesium and 261 mg of potassium.  Not bad!  Here's my recipe for homemade roasted pumpkin seeds:

Roasted Pumpkin Seeds:

• 2 cups cleaned raw pumpkin seeds (save from carving pumpkins and rinse well in a colander).  You may have way more or less depending on how many pumpkins you carve.  Adjust the amount of seasonings if you have more or less to work with.
• 1 tbsp olive oil
• 2 tbsp Seasoning Mix (1tsp salt, 1 tsp pepper, 1 1/2 tsp garlic powder, 1 1/2 tsp onion powder, 1/2 tsp dried oregano and 1/2 tsp paprika).  Feel free to sub in 2 tbsp of your favorite seasoning blend!

Preheat oven to 350 F.  Make sure pumpkin seeds are fully rinsed and cleared from any leftover pumpkin "guts."  Lay them out on a sheet pan in a single layer.  Roast in the oven for about 10-12 minutes or until seeds begin to dry off.  Take seeds out of the oven and toss with olive oil and spice mix until all the seeds are thoroughly coated.  Put pan of seeds back into the oven and roast for another 25 minutes, stirring every once in a while, or until the seeds are lightly golden brown.  Don't let them get too dark or else they'll have a burnt, bitter taste to them.  After the seeds have cooled, you can store them in an airtight container or bag for about a week....though I doubt they'll last that long!

German Delights

After our wedding, Dario (my new husband) and I went for a short "mini-moon" in Shepherdstown, WV.  We stayed for three nights at this beautiful German-style hotel called the Bavarian Inn.  The Inn sits right on the Potomac river in quiet little Shepherdstown and offers beautiful views and authentic German cuisine.

One of the evenings we were there, we made reservations at the Inn's restaurant.  We had heard so many wonderful things about the food - especially the fall game festival!  As a foodie, getting the chance to sample some authentic German food was an exciting an opportunity!  And although German food typically has an emphasis on meat-heavy dishes, I figured it was a rare chance to taste some unique foods.  So for the night, I gave up my usual vegetarian lifestyle and opted in for some delicious German delicacies!

In addition to starting the meal with a nice bottle of German wine, we decided to split an appetizer, Schwarzwaelder Kaese Spaetzle.  Yea that's a hard one to pronounce - don't ask me how to say it!  Basically, its spaetzle (those little pasta like dumplings) tossed with ham, asparagus and browned butter and topped with a generous sprinkling of Gruyere cheese.  It was incredibly buttery and cheesey and delicious!  After a phenomenally prepared Caesar salad, I had Wiener Schnitzel - Classic Vienna veal cutlet lightly breaded and served with red cabbage and spaetzle.  The veal was so tender and the crust was light and crunchy.  Of course another serving of spaetzle was just as delicious as the first.  As for the red cabbage I was a bit nervous about trying it.  I feel like it's always been one of those side dishes every kid dreads at dinner.  But after a reluctant first bite...I realized it was amazing!  Sweet, tangy and a bit sour it was a wonderful acidic counterpart to the butter and oil on the schnitzel and spaetzle.

When I got home, I became obsessed with finding a red cabbage recipe so I could recreate the delicious dish from the Bavarian Inn.  I found this recipe from Food Network - Braised Red Cabbage - and it was a close second to the red cabbage at the Bavarian Inn.  Although it was served alongside a nice helping of spaetzle at the restaurant, I wasn't in the mood to experiment with spaetzle making on top of shredding 3 lbs of cabbage.  So I subbed in my mashed potatoes and parsnips which is great for soaking up the yummy sauce.  I like adding in the parsnips because they give the potatoes just a hint of extra flavor.  Parsnips taste kind of like....a celery flavored carrot.  And it looks like a carrot too - except a creamy white color.  Never the less, they are a really unique addition to your everyday mashed potatoes!  Heres the recipe:

Mashed Potatoes and Parsnips:

• 3 large russet potatoes
• 3 parsnips - peeled, cored and chopped
• 3 tbsp salted butter
• 1/2-3/4 cup half and half
• salt and pepper to taste

Fill a large pot with water and add about 2 tbsp salt - this gives the potatoes and parsnips a lot of flavor without salting like crazy after they're cooked.  Throw in the potatoes and parsnips, cover pot and bring to a boil.  Cook until potatoes and parsnips can be pierced easily with a fork.  Drain potatoes and parsnips and put back into the pot.  Mash in the butter and as much half and half until you get to your desired consistency - I like a few chunks left in!  Season with salt and pepper.  Serve warm alongside Braised Red Cabbage for a cozy German dinner. 

Breakfast of Champions

This past weekend my family came to visit my husband and I to celebrate our recent nuptials with his parent's close friends.  So of course, as a new couple, we wanted to host my family at our house and entertain them with drinks and a delicious meal!  Entertaining and cooking for other people (especially those who are phenomenal cooks - like my mom) can be slightly intimidating.  Choosing a meal and a theme that is a bit easier and more relaxing can make the whole thing much less stressful to throw together.  That's why I choose to do a late Sunday brunch.  The food is generally simple to make, its a more relaxed setting, and you really don't have to worry about having wine or cocktails prepared for your guests.

The menu I choose was pretty simple - even generic - but really good.  And that's what counts!  The first thing for brunch that is a must, is a giant pot of coffee.  I picked out a nice pumpkin spice blend from Trader Joe's that went nicely with the cool weather outside.  I also wanted to do mimosas - orange juice with sparkling wine - but I forgot to buy the orange juice, so coffee and hot apple cider did the trick.  For the main event, I prepared an asparagus, roasted red pepper and goat cheese frittata, peppered bacon, croissants with softened butter and homemade strawberry jam, and rosemary roasted potatoes.  You may think that's a lot to make by 10 am on a Sunday, but here's the thing...I actually only made the frittata and potatoes from "scratch."  Bacon is bacon...a few minutes in the pan and its done.  Just keep it warm by tenting it with foil or another plate.  The croissants?  Ha - no way I made those by hand.  That takes all day - really.  But Trader Joe's sells frozen, un-baked croissants.  You leave them out the night before on a baking sheet, and pop them in the oven at 350 F for 15 minutes and you got the BEST "homemade" croissants ever.  Super simple so far.

Now for the frittata.  If you're not familiar with a frittata, its basically an an omelet that's not folded and cooked completely in the pan.  You start on the stove top, add your filling and then finish it up in the oven.  It stays in a circle shape and you slice it up like a pie.  Its just a bit more fancy than your every day omelet.  And just as you would with a regular omelet you can choose any type of filling you like - meat, potatoes, veggies, cheese, etc.  The choice is yours.  I wanted to choose a bunch of veggies and a sharp tasting cheese - so I went with the asparagus and roasted red peppers and a nice tangy goat cheese.  I like that the veggies are different colors and both were bright and the tanginess of the goat cheese went really well with the sweetness of the roasted peppers.  For the prep, the only thing I did the night before, and only because I cherish every minute of sleep in the mornings, is cook and chop up the asparagus and roasted red peppers.  But you can really do that day of.

The rosemary roasted potatoes are such a good side for breakfast.  It's almost a staple in the breakfast meal for Americans - some type of fried or roasted potatoes.  But these are a bit more elegant than the traditional shredded hash browns - but just as easy to prepare and just as delicious.  If you're not a fan of rosemary, you can switch out for thyme or garlic, or just plain old salt and pepper.  They're good just about any way.  I add a bit of onion to my roasted potatoes just for another subtle hit of flavor and texture.  But again, you can leave those out if you're not an onion fan.

I think these recipes are super easy and are good eats for breakfast or brunch any day of the week.  I hope you try either of these recipes or some of the Trader Joe's products I mentioned!  Here are the recipes for the frittata and roasted potatoes:

Asparagus, Roasted Red Pepper and Goat Cheese Frittata:
Serves 4-6

• 8 large eggs
• 1/4 cup half and half
• 1/2 cup steamed and chopped asparagus (get the pencil thin ones if possible)
• 1/2 cup chopped roasted red peppers
• 1/4 cup crumbled goat cheese (or more if you like!!)
• 1 tsp olive oil
• 1/2 tsp salt and pepper

Preheat oven broiler to high.  

Preheat a 10" nonstick skillet over medium heat.  Add olive oil and swirl around to coat the bottom of the pan - use a brush or paper towel to make sure everything is coated.  In a medium bowl, whisk together the eggs, 1/2 and 1/2, salt and pepper until well combined.  When pan is hot, slowly pour in the egg mixture.  With a rubber spatula, move the egg slightly on the bottom of the pan to get more egg cooked.  When the edges have begun to set just a bit, sprinkle in the asparagus, pepper and goat cheese in an even layer.  Cook for 2 minutes.  

Put entire pan in the oven on the top rack and continue to cook under the broiler until the top is slightly golden and the egg is no longer "wobbly" in the middle.  Be careful taking the pan out of the oven!  The handle is hot!!!  Slide frittata out onto a cutting board and slice into 6 wedges!  Serve warm.

Rosemary Roasted Potatoes:

Serves 4-6

• 1 lb bag small multi-colored potatoes sliced in half or quarters (or plain red or yellow potatoes)
• 2 medium springs rosemary chopped into large chunks
• 1/2 medium onion chopped into 1" chunks
• 3 tbsp extra virgin olive oil
• 1 tsp salt
• 1 tsp pepper

Preheat oven to 425.  Line a oven safe baking dish with tin foil.  Add the potatoes and onions and drizzle the olive oil, salt and pepper over the top.  Toss well to make sure all the potatoes and onions are thoroughly coated with the oil and seasonings.  Toss the rosemary sprigs into the potato mixture.  Roast in the over for about 40 minutes or until potatoes are easily pierced with a fork.  If you like a super crunchy crust - turn the broiler on high and put the pan on the top shelf.  Make sure you watch the potatoes or they'll burn very quickly!  But broil until a nice deep golden crust forms!  Enjoy!

A busy, busy foodie

There have been many times in my life, especially now, that I'm just completely overloaded with work.  Lately, I've been commuting to and from Baltimore everyday for the clinical rotation of my dietetic internship.  I get home late.  I'm tired and sometimes rather cranky.  Generally, those types of feelings do not encourage me to spend an hour in the kitchen to whip up a gourmet meal.  All I want is food...and I want food now!  It's hard to stay healthy when you're stressed out and tired and spent for time.  But with a little extra planning and thought, you can still eat a delicious and well-rounded meal every night of the week.

One of the things I do to keep myself sane and eating normal meals regularly, is stocking up on some wholesome frozen foods and meals.  Although I usually try to stay away from overly processed junk from the grocery store, there are PLENTY of good finds out there in the freezer and canned good aisles that aren't full of ingredients you can't pronounce.  When I'm planning on stocking up on some pre-made items, there are a few key things I look for on the package to ensure I'm getting a healthy and nutritious product.

• Serving Size - the rest of the information on the nutrition fact panel may as well be useless if you don't look at the seving size.  This will give you a good idea of how much food you're going to get and how much of each nutrient you're getting.
• Calories - I do look at calories, although they are not necessarily always the most important component.  I just look for reasonable calories.  If the serving size is 1/2 cup and the calories are like 600 per serving....eh I'll look for something else.  My motto is I want the most bang (food) for my calorie buck!
• Sodium - Oh sodium.  I have to admit I do love it.  It makes food taste good.  But it also causes a host of health problems, so I try to stay far, far away.  You're look for "low sodium" products.  This means 140 mg of sodium or less per serving.
• Fiber - I always feel great at the end of the day, if I've met the goal for daily fiber.  I dont know why I'm attached to fiber...just am.  But ladies need about 25 g a day and the guys need around 35 g a day.  The product should have a decent amount of fiber per serving.  For example, Thomas's light english muffins have 8 g of fiber per muffin - great deal!
• Ingredient List - This is the list of all the ingredients in the product - in super tiny print - at the end of the nutrition fact panel.  This is SUPER important to read for many reasons.  You really need to know what you're putting in your body.  It can be healthy or not, but the nutrients you consume can either improve and maintain your health, or in the long run, have a negative effect on your health.  Be aware of what you're putting in your mouth.  The ingredient list is organized so that the first ingredient listed is the one in highest amounts and the last ingredient listed is the one in the lowest amount.  If you can't pronounce the ingredients - back on the shelf!  If it says "whole grain" or "whole wheat" and the first ingredient is white flour and the last ingredient listed are the whole grains or whole wheat flour - back on the shelf!  Sugar or any type of sugar should also definitely NOT be the first ingredient listed. 
• The Rest - I do scan over the percent of vitamins and minerals too.  I'm not as concerned with that because I know I'm eating at least 5 servings of fruits and veggies a day.  If you're low on your fruit/veggie servings, you may want to look for products with at least 10-15% in vitamin C and A, Calcium and Iron.  I also do look at fat.  Though generally I'm not buying high fat products.  But definitely stay away from products with high saturated fat and any trans fat.  These are the bad guys and you don't wanna eat 'em. 

There are lots of products out there that can meet my "healthy" requirements.  You just have to spend some time reading over the labels and being aware of what you're buying and what you plan on eating.  I have found some great new products recently in the grocery store that work wonders.  One such delicious and "BeanAFoodie approved" find is Pasta Wench's frozen ravioli and pasta.  I originally heard about this new brand in my Cooking Light magazine, but it slipped my mind until last week.  I was strolling through the freezer aisle knowing that I needed a few things for this week's pre-wedding stress and voila!  Pasta Wench's frozen ravioli.  Ingredients looked great...flavor looked awesome....and preparation?  Simple - throw into boiling water and 5 minutes later you got great, home-made ravioli.  I got the smoked Gouda and spinach portabella ravioli and stuck them into my freezer for safe keeping.

What a life saver!  Today, I got home late.  I'm tired, very stressed out, very hungry (or was), and not in the mood to do anything!  Luckily, Pasta Wench was in the freezer.  A few minutes later, I had a bowl of really good smoked Gouda ravioli and a nice salad. And I literally did next to nothing to put the meal together.  I've never had smoked Gouda ravioli before.  And man, what a genius idea!  It was super creamy in the center and had just a hint of smokiness to it.  It was one of the best ravioli fillings I've ever had (beside Grammie's ravioli's of course!).  For any of you out there that have those days...the days that dinner generally does make it to the table, try out a bag of these delicious ravioli!  If you can't find them in the grocery store, I know you can order them online at http://www.pastawench.com/.  Spinach and portabella stuffed ravioli are next on the list.  I'll let you know how they turn out!



BeanAFoodie is a non-sponsored, non-paid blog - I receive no monetary compensation for mentioning any brands in this blog.  Any recommendations or suggestions are truly my own thoughts and feelings about products.  I do not support and recommend products that I wouldn't use myself.  

Falling for Fall!

So the past couple of days I've been super busy - hence the lack of a recent post!  But for those of you who don't know I will be officially converting from Ms. Foodie to Mrs. Foodie this coming Saturday!  As many of you know, the weekend before a wedding is packed with a million and one things to do.  However, to make the weekend slightly less stressful, I insisted that my parents, my fiance and I all go to the annual Fall Festival in Catoctin Maryland - the Colorfest.  It's a family tradition and it warms my heart and makes me incredibly happy each year that we go.  Our family has been going for as long as I can remember.  Every mid-October we make the 30 minute trip to Catoctin - a quiet, sleepy little town in western Maryland - to enjoy the beautiful fall foliage, cooler weather, and of course....to try out the local foods.


Now granted, its not hard to "try" a fried Snicker's bar.  Yes...I have actually eaten one and YES it is delicious.  Hot and melty and gooey and chocolatey all in one insane bite. Not the healthiest choice out there, but worth a try every now and again!  My usual choices however are hot apple cider, caramel apples WITH peanuts and kettle corn.  This year they even had pear cider.  It had wonderful sweet taste of delicate pear.  It was one of the best new items I tried.  For lunch, the 4 of us split a "fish boat."  Two pieces of fried white fish and hand cut fries.  And as it is a Maryland festival, the fish was topped off with the state seasoning, Old Bay.  Hot from the fryer and super crunchy and tender - it was the best fried fish I've had in a long time.  As a yummy side dish, the kettle corn.  It's a must-have for our family.  There isn't a year we haven't gotten it.  Sweet, salty and crunchy, its the best snack.  I always love how you get a bag fresh from the huge cast iron pot, still piping hot! 

Lastly, I got a caramel apple with peanuts - it comes sliced in a bowl topped with hot and gooey caramel and sprinkled with salty peanuts.  It's my all time favorite fall dessert - on a stick or in a bowl, I can't get enough caramel apples.  Only this year... I also got the caramel in my hair.  And a lot of caramel.  Dont ask me how I did it...I just did.  Needless to say, the amount of conditioner applied that evening was more than usual.  Unfortunately, we were all pretty full after all that deliciousness.  So even though there were plenty more foods I wanted to try, I just didn't have the room.  But next year, I will most definitely be trying the pumpkin flavored funnel cake! 

Are you hungry yet?  I sure am!  I wanted to find some good recipes that I could make at home to help recreate some of those yummy fall festival favorites.  But the challenge was finding recipes that tasted great but also won't raise your cholesterol by 50 points in one sitting.  Here's what I've found:

• Caramel Apples - this is from Eating Well (one of my top favorite recipe websites).  The key here is that the apples aren't 100% covered by the caramel which shaves off some calories.  But you still get a little gooey caramel in each bite.  It has salty peanuts and all!  HIGHLY recommended!
• Kettle Corn - this is from Cooking Light (another go-to healthy recipe site).  I really like this recipe because the popcorn is sweetened with maple syrup.  It has a great fall taste, plus maple syrup has a good amount of antioxidants and 15 times more calcium than honey!
• Fish and Chips - (another recipe from Eating Well) This recipe closely matches what I munched on at the festival.  The corn flake crust gives this fish the needed crunch.  Sprinkle with Old Bay and you're in for a serious treat!
• Apple Cider - No, I don't actually have a recipe for making apple cider from scratch.  This is a spiced cider recipe which is great for a cold fall/winter day.  I just leave out the brown sugar, as apple cider is naturally sweet!

A Roasted Revelation

I can't tell you how many times my fiancé has looked at what I'm making for dinner and said, "Mmmm.... I don't like that.  You don't have to put any on my dish."  I usually sigh and dump some on his plate anyways - he has to eat his veggies!  But generally after the required one bite, he ends up really liking it.  And I'm not just saying that to show off!  He really does.  It just has to do with the method of cooking.  Some foods just taste the better when prepared a certain way.

Here's what I mean...  A few of my fiance's previously "disliked" foods included brussel sprouts and cauliflower.   Which I have to say, really didn't surprise me.  There are TONS of people who think brussel sprouts are the gray-green boiled enemy from their past.  And cauliflower...steamed and covered with a fake cheese sauce from the freezer aisle just doesn't make people think "yum".  That's why I tried a different technique to turn up the notch on these veggies.  I threw them in the oven and roasted 'em!

Roasting is a simple enough technique - but more often than not, saved only for meats and starchy vegetables like potatoes and winter squash.  However, when roasted to a golden brown crunchy perfection, both brussel sprouts and cauliflower can be transformed into a whole new dish.  What makes roasting so great for your everyday veggie, is that it brings out a completely different taste and texture.  Brussel sprouts turn golden brown, losing their bitterness and gaining a crunchy, salty deliciousness!  Cauliflower takes on a whole new profile becoming nutty and sweet.  Plus, once roasted these veggies have an eye catching golden crispy-ness that will seduce any veggie-hater.

Here's my quick and easy recipe for roasted brussel sprouts or cauliflower:

• 1 head of cauliflower (cut into medium-sized florets) or 1 lb brussel sprouts (cleaned of any brown leaves and sliced in half) 
• 3 tbsp extra virgin olive oil
• 3/4 tsp salt
• 1/2 tsp cracked black pepper

Preheat oven to 425 F.  Toss cauliflower or brussel sprouts with olive oil, salt and pepper until well coated and seasoning is evenly distributed.  Roast for about 15 minutes, then stir the veggies turning so that all sides can become evenly browned.  Continue roasting for another 20-25 minutes until a dark golden brown.  Serve immediately!  

Basics to Bean A Foodie

I went home to visit my parents recently and had an interesting and amusing conversation with my dad.  He had just started reading my blog and was wondering if the recipes I showcase were my own.  So I replied, "dad... of course they are.  Otherwise thats plagarism."  I had to laugh because he kept on asking how I knew what I was doing.  He just couldn't figure out "how I know what to put together.  How did I come up with it?"

So I figured if he was interested, maybe other people would be interested in how to begin a great recipe too.  So I'm gonna let you in on a few techniques I use to turn my dishes into something delicious (most of the time).  To start, I think in general, it takes a lot of practice, a lot of mistakes and a lot of messy kitchens. But with time it becomes second nature and you rely more on your own preferences than you do on a recipe.  But the number one trick I use on a regular basis is a "base."  A base is a few ingredients that form the initial flavorings of a dish.  I generally use aromatics in my bases - ingredients that provide a good aroma and taste to recipes - such as garlic, onions, celery, carrots, leeks, herbs, etc.

One of my go to bases is a mirepoix (pronounced meer - puah) - a combination of onions, celery and carrots.  See the picture above!  You can sauté this mixture in butter or olive oil and it will nicely flavor any soup, stew, sauce or even something like meatloaf. I use this combination so much that I barely even think about it - it really is second nature.  You might be familiar with a different version of the mirepoix called the holy trinity.  This is an equal mix of onions, celery and green peppers and is generally used in  Cajun and Creole cooking.  Another go to base is just plain old garlic and onions.  I use this combo just as much as the mirepoix.  Also, any combination of herbs (dried or fresh) is a great start to any dish.  You're just looking for a combination of ingredients that will impart a slight flavor and aroma to your dish - not overpower it.

Once you got the flavor base, you can add just about anything and still have a dish with a nicely balanced flavor.  Take for example my garlic and onion base - throw in some diced eggplant, summer squash, yellow bell pepper and a can of diced tomatoes and you got yourself a delicious ratatouille.  Or start with the mirepoix and then add 3 cans of rinsed cannellini beans, 1 quart of chicken stock, 1 head roasted garlic and blend up for a nice white bean and garlic soup.  If you're ever in doubt on how to start, pick your favorite flavor base combinations and start adding a few ingredients at a time to build up your dish.  Don't go crazy at first - start slowly and use what you know best.  With time you'll feel more comfortable using more flavor bases, different spices and herbs and different ingredients to make a complete dish.  I encourage you to experiment - make a few messes - and enjoy yourself in the kitchen. Soon enough you'll have the basics to bean a foodie down too!

Philly Trip

Reading Terminal Market

Other than the glowing neon sign, Reading Terminal Market (pronounced as "red-ding") is housed in a rather indistinct building in downtown Philadelphia.  I stumbled upon this foodie paradise when I was in Philly recently for the Food and Nutrition Conference and Expo.  In desperate need of breakfast and large, hot caffeinated beverage, I ran out of the convention center in hopes of something other than a convenience store or 7-11.

Reading Terminal Marketing is a historic indoor farmers and food market established in 1892 with more than 80 different vendors and merchants.  Once you step inside the front doors, you're immediately hit with a wave a delicious smells.  You can find practically anything you want here - fresh produce or seafood, speciality baked goods, homemade sausages and cheese, Amish delights, a vegetarian option or two, flowers, artisan crafts and much, much more.

My friend and I stopped at a variety of the different vendors looking for treats to bring home.  Most....I have to say, we ate before they even made it back to the car.  Oh well.  On Monday, we had a delicious breakfast at Smucker's, an Amish vendor, and it was delicious!  Scrambled eggs, homemade cheddar cheese and roasted veggies all tucked into a delicious wrap.  Afterwards, I downed a delicious and perfectly crafted pumpkin spice latte from Old City Coffee, Inc.  A giant, soft and gooey chocolate chip cookie from The Famous 4th St Cookie Company topped off breakfast.

I brought home some handmade bees wax candles and local honey for my tea-obsessed fiancé and picked up a package of gourmet chocolate covered pretzels for an extra sweet treat.  I loved seeing all the local produce and seafood displayed proudly by the merchants.  Philly is lucky to have such a wonderful place within its midst.  The next time I'm in Philly, this will most definitely be the first place I stop by!

A true Italian at heart

I have to admit I am a true Italian at heart - as most of my friends know.  And I'm not just one of those people who wants to be Italian just because I have family in NJ or NY (no offense).  My mother's family is Italian and stems from Pasitano and Genoa and some of my father's family hails from Sicily.  And of course, I grew up with a short, yet not too loud, Italian grandmother that obviously is the best cook in the world.  We have our secret recipes for sauce and veal and spinach stuffed ravioli that only the select few are privy to.  Our family gatherings are large, loud and quite delicious.  And our holidays and special occasions are filled with pignoli cookies and to die for tiramisu.  Although, as much as I enjoy a variety of ethnic cuisines, I never fail to enjoy cooking or eating anything more than Italian food.

I don't know what it is, maybe the comforting nostalgia, but I never feel better than when I'm cooking up a huge pot of delicious pasta.  And you're probably thinking "oh you Italians, with your pasta and garlic.  What's so special about that?"  Well I'll tell you.  Pasta is self explanatory - no matter what your heritage, a big bowl of steaming pasta (or noodles, or spaetzle or whatever) is a carb fest that can't be missed.  However, garlic on the other hand, is an often overlooked, pushed-aside ingredient that can be transformed into something truly magical.  Now in general, I'll take garlic in any old form - its that good.  But the absolute best way to have garlic - is oven roasted and drenched in olive oil.

I realized this fact last night when I made a huge pot of white bean and rosemary soup.  Great for a crappy and rainy night like tonight.  As it were, I had a spare head of garlic laying around (I am Italian remember?) and decided to throw it in the oven and roast it to give my soup an extra kick.  And kick it did - it kicked butt!!  If you haven't ever roasted a head of garlic, you're missing out.  But those of you that have...oh you know.  The delicious scent, the sweet stickiness of the golden brown cloves, the mellow creamy nuttiness it imparts.  I think I'd even wear this in perfume form.  It's that good.

My friends and family are probably laughing by this point.  Shaking their heads in the realization I'm crazy and yet knowing deep down they completely agree with me.  Roasted garlic is a great addition to any recipe (except for maybe homemade ice cream) and it's also great by itself shmeared on warmed baguette or served on an antipasto platter.   My preference is to add it to whatever recipe I'm making and save an extra few cloves for bread to serve alongside.  As for my nutrition note - its way healthier to spread a clove of garlic on bread than a chunk of butter!  It's nothing like the pungent raw garlic that you're used to cooking with.  It's truly a complete 180 in terms of flavor.  I suggest throwing in a few heads in the oven tonight and see what I'm talking about!

Roasted garlic:  2 tight heads of garlic (the tighter - the fresher), good olive oil, 2 pieces heavy duty aluminum foil and a nicely preheated oven at 375.  Cut off the top 1/2 inch of the garlic head exposing most of the cloves.  Make a nice little bowel with the foil and nestle each head into the foil.  Drizzle liberally with olive and close up foil packet tightly.  Roast at 375 for 45- 1 hour.  Garlic is done when it looks the picture above!  Enjoy!

One Squash At A Time

One of the signature marks of the Autumn season are the bountiful winter squash overflowing on supermarket shelves.  These oddly shaped and brilliantly colored squash catch my eye every year.  The most common varieties include butternut squash, acorn squash, pumpkin and spaghetti squash.  Although delicious in their own right, the more common varieties of winter squash can get slightly monotonous for me.  I love seeking out some of the lesser known types from farmer's markets or road-side stands.  These more unusual varieties have unique flavor profiles that can turn any ordinary dish into something spectacular!  Pick up one of the following if you get the chance:

• Kabocha squash - a Japanese native, this squash is super creamy when cooked!
• Calabaza Squash - spanish for "squash", Calabaza is quite similar to our butternut
• Red Krui Squash - somewhat shaped like an onion, this bright red/orange squash has a uniquely nutty flavor
• Cinderella Pumpkin - named for its "fairytale" appearance, this large pumpkin is perfect baked for pies!
• Delicata Squash - a rare edible-skinned winter squash
• Sugar Pie Pumpkin - just as the name suggests, this mini pumpkin is super sweet and great in baked goods.
• Hubbard Squash - the funkiest looking of all winter squash, it comes in blue, green or orange!  The longer you keep it, the sweeter it gets.
• Cheese Pumpkin - no, this one doesn't taste like cheese - its name for the resemblance to a wheel of cheese.

Winter squash can be a great addition to any meal.  It's low in fat with only 80 calories/cup, high in fiber and rocks the charts in beta carotene (converted to Vitamin A in the body) and Vitamin C!  Only 1/4 cup of any of these Autumn wonders is an entire days worth of Vitamin A!  Can't go wrong there!

A great way to incorporate these beauties is with one of my favorite recipes from Giada De Laurentiis:  Rigatoni with Squash and Shrimp.  I made my own version of this recipe tonight - but unfortunately my fiancé and I were so hungry we forgot to take a picture of the finished product!  Oh well - there will be plenty more opportunities to snatch photos of our delicious creations.  But I should note that I choose to use a buttercup squash instead of the butternut suggested in this recipe.  It has a slightly sweeter taste, but still offers the same buttery and creamy texture!

National Vegetarian Day!

October 1st is National Vegetarian Day!  A full day dedicated to those animal-loving, cholesterol fearing people who avoid meat and meat products!  Some of you are rolling your eyes - wondering how any logical person could give up bacon and hamburgers for life.  And some of you may have considered doing a meat-less day once a week.  Either way, here is some information and quick tips on how you can jump on the vegetarian band wagon (or just watch it go by).

Most people think being a vegetarian means eating lots of boring vegetables and fruit with copious amounts of beans and that weird spongy white mass known as tofu.  Well...I can attest as a 98%  of the time vegetarian (meaning 98% of the time I'm vegetarian, however, if presented with my grandmother's meatballs, by God I'm gonna eat them) that this is NOT the case.  Tofu is not served in my house - ever.  But here are some great recipes and tips that will help you create at least one meat-less meal.

Tips:

• Were talking vegetarian NOT vegan.  Keep the dairy products and eggs in your recipes.  Unless you are really motivated to eliminate all animal products (vegan-ism), don't think you can never enjoy a grilled cheese again.
• Go slow - start with one meal. 
• Start simple - either pick a recipe that doesn't call for any meat at all (like pasta and marinara sauce) or pick a recipe with meat that can be easily swapped for beans, lentils, or if you must tofu/tofu products (Beef Chili - swap the ground beef for extra beans and veggies).
• Keep it cheap - there are plenty of costly all natural, organic, pre-prepared vegetarian foods in the grocery stores - take a stroll through Whole Foods.  Unless you have unlimited grocery store funds, stick to traditional vegetarian foods - beans, lentils, nuts and nut butters, seeds and whole grains.
• Re-think your dinner plate.  I grew up with 3 things on my plate:  1 star of the show piece of meat, a green vegetable and some type of starch.  Who says the vegetable or starch can't be the star?

Recipes:

• 3 Bean Chili - Cooking Light
• Swiss Chard Spanikopita - Cooking Light
• Seven Vegetable Couscous - Food Network
• Paella Primavera - VegetarianTimes
• Sweet Potato and Black Bean Enchiladas - VegetarianTimes

Education and Resources:
There's a lot to learn when considering becoming a vegetarian.  If you're just swapping a meal or two per week, some of this information is not as important.  However, if you're truly considering a vegetarian diet, there are a few things to keep in mind:

• Pairing Your Proteins.  No, I don't mean chicken with beef.  Protein pairing is important when eating an all vegetarian diet.  Why?  Protein is an essential nutrient needed to support life.  Protein is compromised of smaller compounds called amino acids - of which there are 21.  Meat products (chicken, beef, pork, fish, etc) have all the amino acids you need in one package.  Lentils, beans, nuts, etc only have a few of the amino acids you need.  Where can you get the rest?  By pairing these foods up with whole grains like wheat, barely, oats, rice, corn, etc.  These whole grains offer the other missing amino acids.  Eat a combination of these foods throughout the day and you should meet all your protein needs with ease.
• For more information check out the following resources:
• USDA Choose MyPlate
• Vegetarian Resource Group
• Vegetarian Starter Kit - VegetarianTimes