Garden Ratatouille
Recipe by Susan Greeley, MS, RD

1 medium eggplant, sliced

3 Tbsp. olive oil

2 zucchini (summer squash), cut in small chunks

1 large red onion, sliced

1 (28-oz) can low-sodium crushed (or diced) tomatoes

2 large sprigs fresh rosemary

1 tsp. salt

Pepper to taste

Fresh Parmesan cheese

1. Place sliced eggplant in a colander and sprinkle with salt. Allow to sit about 10 minutes, then rinse and pat dry.  Cut each eggplant slice into fours.
2. Put olive oil in a large, deep heavy skillet and heat over medium heat.
3. Add zucchini, onion and eggplant and stir while cooking until all begin to soften, about 5 minutes.
4. Pour in the crushed tomatoes and reduce to a simmer.
5. Add the rosemary, salt & pepper. Cover and let simmer about 45 minutes.
6. Remove the rosemary and serve hot with 1 Tbsp fresh Parmesan cheese per serving .

Nutrition Info: Per 1 cup serving with 1 Tbsp Parmesan cheese
100 calories, 3g Protein, 8g Carb, 6g Fat, 1g Sat Fat, 320mg Sodium, 3g Fiber

Menu suggestion: Serve with 1 cup brown rice, 3-4 ounces grilled chicken or shrimp and a large spinach, arugula or other green salad.

Spicy Quinoa, Black Bean & Mushroom Soup

1 cup quinoa
1 can black beans, rinsed
2 Tb. olive oil
2 large carrots, peeled & chopped
1 onion, peeled & chopped
1-2 celery stalks, chopped
(Use Trader Joe’s “mire poix” carrot, celery, onion mix if you have a TJ’s near you)
2 cloves garlic, peeled & sliced or chopped
1 Tb. fresh ginger, peeled & chopped finely
2 cups sliced mushrooms (shiitake, baby bellas, etc.)
6 cups water
1 tsp. salt
hot pepper sauce
lemon

Rinse the quinoa well with cold water in a mesh wire sieve and set aside. Note: in this recipe you don’t have to be exact on the amount of quinoa.  (A bit more is good too.)
In a large pot or soup pot, heat 2 Tb. olive and add the carrots, onions, celery, garlic and ginger. Let these cook until softened. Add the mushrooms, quinoa, salt and water. Bring to a boil, then reduce temperature and let simmer about 20 minutes.  Add the black beans after 15 minutes and a dash or more of hot sauce. Let this cook on low heat about 10 more minutes and it’s done.  Season with more hot sauce or salt & pepper as desired.  Squeeze fresh lemon juice on it just before serving (optional.)
Note: This soup becomes more stew-like as it sits. Add more water (about 2 cups) and adjust seasoning as necessary.

by Susan Greeley, MS, RD

At the start of a new year, we all resolve to eat better and live better, so it’s time for another “Top 10″ list.   With the 2010 Dietary Guidelines for Americans coming out soon, there will be even more emphasis on getting us all to eat more whole grains and fiber and reduce sodium.  It’s not as daunting a task as some may think.  To help get you started, here’s a list of “Foods to Eat in 2011″  and a recipe to get you on your way to boosting your metabolism and fighting belly fat. (Now who doesn’t want that?!

Mushrooms – can we say Vitamin D, metabolism boosting and cancer-fighting compounds? Mushrooms are it! Don’t discount these low-calorie, fat-fighting fungi — they’re one of nature’s nutritional best.

Beans/Legumes — we know they’re good for our hearts, so why not eat more of them? Loaded with fiber, legumes just may save your life.

Quinoa — this “Queen” of the ancient grains is worth her weight in gold. A complete protein source with iron and fiber and other micronutrients, this great grain reigns on.

Hot Pepper Sauce — Kick it up this year! Hot peppers contain capsaicin, which may be a metabolism booster by increasing both fat and calorie-burning after a meal. Now that’s some good stuff!

Lemons — see my blog about “When life gives you lemons…”

Ginger — It’s known as the “universal remedy” and has multiple health benefits. It aids with digestion by stimulating saliva and is known to help prevent nausea and vomiting (it’s an anti-emetic.)

Vinegar – The main chemical found in vinegars is acetic acid, which can help control blood pressure and blood sugar. What’s more exciting is that the action of acetic acid also helps break down fats,  prevent fat buildup in the body and help ward off weight gain. Pour some on!

Apples – an apple a day really may keep the doctor away. They’re a great source of both soluble and insoluble fiber. Buy organic and be sure to eat the skin, which contains quercetin, a potent antioxidant and metabolism booster.

Nuts & Seeds — Is one nut better than another? No splitting hairs here. The healthy fats, fiber and minerals you get in a variety of nuts & seeds is what you want. Go for whichever you like. Eat them daily but in moderation — a palm-sized portion is perfect and can help with weight loss.

Eggs — The whole egg and nothing but the whole egg.  In addition to many amino acids, minerals, vitamins and good omega 3 fats, they contain choline & lecithin.  Choline is an essential part of a phospholipid that helps us regulate cholesterol and fat (and prevent both from accumulating in the liver,) and it is a building block for cell membranes (most liver metabolism occurs on cell membranes.)  It’s essential for brain & cardiovascular health.  Lecithin is an emulsifier & main component of bile — part of digestive health.

What’s best about these metabolism-boosting foods is — they’re not expensive, they’re available year-round, and they’re easy to combine in lots of recipes.  Try some Spicy Quinoa, Black Bean & Mushroom Soup for starters. Here’s to your health in 2011!

Winter foods may seem boring until we add this colorful, flavorful little gem. Let me share with you a few of the lemon’s health benefits and some of my favorite ways to add it to your diet during these dreary winter days.

Reasons to rejoice:

Lemons are high in vitamin C. Most people know this … but by adding it to certain foods, it helps absorb other important nutrients, such as iron or calcium. One little lemon has about 140% of the RDA for vitamin C.

Lemons can help you lose weight. Really? Yes! I recommend them to all who do my “two week challenge” and any type of weight loss or detoxifying diet.  Hot water with lemon is liver-friendly, and “cleansing” the liver is a key component of weight management.

Lemons have cancer-preventive compounds in the peel. These phytochemicals (beneficial plant compounds) may also help lower cholesterol. Organic versus conventional? If I am using the zest or adding the whole lemon to a dish, I buy organic since conventional lemons are both sprayed with pesticides (harmful chemicals in our bodies) and typically waxed.  In this case, while the price may be cheaper, the flavor is as well! Chemicals in the zest are really not desired. Go organic. Otherwise for juicing the lemons, just wash them well before using.

Ways to spruce up your food:

Breakfast:

Black tea with lemon — it’s truly a smart thing to do for your health with all the tea and lemon phytochemicals.

O.J. — I cut up lemons and add them to my morning o.j.  Add seltzer and lemons or limes and drink that any time of day.

Hot water with lemons and honey — even if you’re not a singer, this is good for you and maybe will improve your singing voice?

Pancakes, muffins, waffles or scones — add some zest to any batter.

Snack or Salads:

Papaya — (my favorite) — sure it’s exotic but it’s also available. It’s soooo good simply peeled and cut up (remove the black seeds) with lemon squeezed on it.  Boost up yogurt by adding this combo to plain yogurt and drizzle with honey or agave syrup.

Goat cheese — zest a little lemon and squeeze the juice into a small amount of goat cheese. Add a dash of salt and any herbs or garlic too. Smear on some Triscuits, flatbread crackers or toasted whole wheat pita. Top with some sliced grape or other tomatoes and feel good about this healthy snack!

Guacamole — At a minimum, mash 1 avocado with the juice of 1 lemon (or lime) and salt. Smear it on toast, pita, bagel, a tomato or a piece of lettuce. Just eat it, often!

Dinner, Lunch, Etc.:

The options are endless … sometimes we just need a reminder. If lemons are in your kitchen, use them!

Lemons are great on just about any poultry, pork, or fish — baked chicken, poached fish, steamed lobster or fried shrimp — lemons enhance them all.

Sautéed or steamed vegetables. Even mashed sweet potatoes taste better with some lemon juice!

Legumes love lemons. Lentil soup and bean salads (black bean or white cannellini in particular) are great with fresh lemon juice and zest.  Seafood or even a simple corn chowder begs for fresh lemon as well.

Salads — lemon juice, olive oil and a bit of sea salt & pepper can never do you wrong (add a pinch of sugar and dijon mustard too.)

I’m rejoicing because life is sooo much better thanks to all the lemons. Happy New Year, happy winter fruit and here’s to your health!

Pumpkin-Oat-Cranberry Scones

by Susan Greeley, MS, RD

3 cups whole wheat pastry flour
2 1/2 cups rolled oats
2 1/2 tsp. baking powder
1/2 tsp. baking soda
1/2 cup organic cane sugar
1 cup fresh cranberries, chopped
1 Tb. ground cinnamon
1/8 tsp. salt
1 1/2 sticks butter, softenend
1 can (15 ounces) pumpkin
1 1/4 cups buttermilk
2 tsp. vanilla extract
Cornmeal or extra whole wheat pastry flour for flouring the work surface

Preheat oven to 425 degrees.  Prepare a clean surface for spreading the dough. Have baking sheets nearby!
In a large mixing bowl, combine the flour, oats, baking powder & soda, sugar, salt and cinnamon. Stir in the chopped cranberries.
Cut the butter into the flour mixture.  Using clean hands, work the butter into the dry mixture until it is fully incorporated and a crumbly dough results.
Make a well in the center and add the pumpkin, vanilla and buttermilk. Gently combine and mix until evenly combined.  Do not knead the dough.  A heavy, wet dough results.
Let dough stand 5 minutes for the oats to absorb some of the liquid.
Spread a small fistful of cornmeal onto clean surface.  Turn half of the dough onto the surface and coat w/ cornmeal. Using your hands still, cut and place fist-sized scones onto baking sheet.  Do the same with the second half of the dough.  Bake scones for 17-20 minutes.  Let cool on sheet for 15 minutes.
Serve with butter and honey or TJ’s “pumpkin butter” and enjoy!

Spinach & Goat Cheese Stuffed Mushrooms

by Susan Greeley, MS, RD

1 package large “stuffing mushrooms”, rubbed clean and stems removed (about 10-12 mushrooms)
1 Tb. olive oil
1 large package fresh spinach, washed and dried
1 clove garlic or 1/2 tsp. garlic powder
1/2 cup panko bread crumbs
4 ounces goat cheese
1 tsp. dried sage or herbs de provence
salt & pepper

Heat oven to 400 degrees. Rub the mushrooms with a bit of olive oil and then place them bottom-side up in a 9×9 glass baking dish.
In a pan, heat the olive oil and add all the spinach and garlic or garlic powder.  Cook this until spinach is soft.
Add the bread crumbs and herbs and a pinch of salt and pepper.  Stir together. Turn the heat off and add the goat cheese.  Blend all together until goat cheese, breadcrumbs and spinach are evenly distributed.
Spoon or fork the spinach mixture into the mushrooms. Sprinkle with a salt and pepper before baking. Bake covered with aluminum foil for 20 minutes. Remove foil and bake another 5-10 minutes, until browned on top. Serve immediately. Enjoy!

Simple, Savory Butternut Squash

1 Butternut squash, peeled and cut in small chunks
1 small white onion, peeled and sliced into small pieces
2-3 Tb. Olive oil
1-2 Tb. Orange juice
Fresh rosemary
Salt & pepper

Fill a medium-sized pot with about 1/2 inch of water and bring to a boil.  Add the butternut squash and cook covered for 7 minutes.  While squash is cooking, heat about 1-2 tablespoons of olive oil in a pan and add the onion.  Sautee the onion on medium-low heat just until soft and translucent.  Chop about 2 tablespoons of fresh rosemary and add to the onion.  Stir around and let simmer just a couple minutes. Add 1/4 tsp. salt.
Place cooked squash in a serving bowl, making sure to drain off any remaining liquid. Pour onion & rosemary mixture on top and toss evenly. Pour  on the orange juice and a bit of olive oil if desired. Sprinkle with a bit of salt and fresh ground pepper and toss to coat squash evenly. Garnish with a few sprigs of rosemary. Serve and enjoy!

Caribbean Sweet Potatoes

(A recipe from my husband’s grandmother, cuz every Thanksgiving table needs at least one recipe from a grandmother!)

(serves 4-6)

2 lbs. sweet potatoes
1 tsp. orange rind
1/8 tsp. nutmeg
1/2 tsp. salt
1/4 tsp. pepper
1/2  cup brown sugar
2 Tb. butter
1 Tb. lime juice
3 Tb. dark rum

Cook sweet potatoes about 1/2 hour at 400 degrees (or microwave until soft but still firm.)
Preheat oven to 350 degrees.  Peel & slice potatoes. Combine the spices
Arrange potatoes in 2 layers in a shallow casserole — sprinkle each layer with spices.
Heat butter, sugar, lime juice & rum in small saucepan over low heat. Pour over potatoes.  Bake for 30-40 minutes, spooning glaze/sauce over potatoes every 15 minutes.  Let stand 10 mins. before serving.

Canned pumpkin is great for making “Seductive Soup”! What, you ask?!  Everyone knows it’s great for pumpkin muffins, scones, pancakes and pie of course.  I even put canned pumpkin in homemade mac&cheese and other tasty pasta dishes.  But back to the seduction … When I was in college, my mom made this fabulous Pumpkin Basil Soup that she served the first time I brought a boy home for the weekend.  He (“the boy”) loved the soup and started to fall in love with me, so my mom and I joked about it being the soup. Well, that relationship didn’t last, but the pumpkin soup was put to the test again with a couple more boyfriends over the next few years, including the one who became my husband.  So, as funny or strange as it may seem, keeping pumpkin on hand can come in handy when you’re trying to impress a prospective love interest. Haha!  Love and seduction aside, this soup is great as a Halloween or Thanksgiving dinner starter, or simply enjoy any time in fall and winter.  A final note — if you kept the pumpkin seeds after jack-o-lantern making, toast them (see how to below) and use to top the soup before serving. Deeee-lish!!!

Pumpkin Basil Soup

by Susan Greeley, MS, RD

1 large onion, peeled & chopped finely
1/4 cup butter
1/2 lb. fresh tomatoes (or canned whole), seeded and coarsely chopped
3-4 large carrots, peeled and chopped
4 cups low sodium chicken broth (vegetable broth for vegetarian version)1 16 oz. can pumpkin
1/4 cup fresh chopped basil
salt & pepper
pinch sugar
3 Tb. heavy cream (optional)
Grated Swiss cheese or salted/toasted pumpkin seeds for garnish

In a large soup pot, saute onion in butter about 4-5 minutes. Add tomatoes and simmer gently about 5 more minutes.
In another saucepan, simmer the carrots in 2 1/2 cups of chicken broth until soft.  Pour soft carrots & broth into a blender or food processor. Add the canned pumpkin and 1/4 tsp salt and blend until smooth.  Add the remaining chicken broth as necessary.
Add the pumpkin mixture to the tomatoes & onions. Season with pepper, pinch of sugar and a little salt if needed. Stir in the chopped basil. Fold in heavy cream (if desired) and heat but do not boil the soup. Pour into a soup tureen or individual bowls and top with cheese and toasted pumpkin seeds.

Toasted Pumpkin Seeds

Rub a little canola oil on your hands and then rub 1 cup pumpkin seeds in your hands to coat lightly. Place them on a cookie sheet and bake at 375 degrees for 15 minutes. Season with salt and curry powder to taste. Toss & bake another 5 minutes or until crisp and golden brown. Enjoy!

So I hope you trust me on the these recipes. They are a bit shocking color-wise (particularly my Beet-Loaf) but that’s part of the fun.  My favorite thing to do with beets is make my “Can’t Beet This Pasta”, but if you make it with just the greens and want to use the rest in something different than a delicious salad with goat cheese, roasted beets and pecans (always a crowd-pleasing combo) … go for my meatloaf with a twist. (Mom made a lot of meatloaf when I was growing up, and I have to admit — I still love it!)  This version may be a good Halloween meal once you see the outcome! Here’s to my mama, who loved all food.  Enjoy!

Can’t Beet This Pasta!

by Susan Greeley, MS, RD

3-4 whole beets with greens

10 ounces penne or bowties (Barilla plus or whole grain pasta)

4 Tb. Olive oil

2-3 cloves garlic, peeled.

salt to taste

1/3 cup Parmesan cheese

1. Put water in a large pot and heat over med-high heat.
2. Cut the stems & leaves off the beets. Rinse and chop stems into 1-inch chunks. Cut leaves.
3. Peel the beets and cut into large chunks.  Add just the stems and leaves to water, lightly salt and bring to a boil.
4. Add the beets and simmer about 5-8 minutes.
5. Bring to a boil again, and add the penne or bowties. Boil for 8 minutes. Drain all in a colander.
6. Transfer hot beets, greens & pasta to a large serving bowl. Crush the garlic over them. Add 1-2 Tb. Olive oil, stir and salt to taste.
7. Toss with Parmesan cheese and remaining 2 Tb. olive oil if desired. Salt & pepper to taste. Serve immediately.

Beet/Meatloaf

by Susan Greeley, MS, RD

Don’t be frightened by the color on this. It’s actually quite delicious, particularly if served with homemade mashed potatoes, steamed broccoli and a big arugula salad.

1/2 – 2 lbs. Grass-fed ground beef
1 large beet, peeled and chopped into very small chunks
2 eggs
2 tsp. ground ginger
1 tsp. garlic powder
1/2 tsp. salt
1/4 tsp. black pepper
Worcestershire sauce

Preheat oven to 400. In a large bowl combine all beef, eggs, ginger, garlic powder, salt & pepper until all evenly mixed.  Place in a glass loaf pan. Sprinkle top with Worcestershire sauce.   Cover with aluminum foil and bake for 25 minutes.  Remove foil and bake another 20-30 minutes as desired. (Check to make sure it’s cooked in center.)  Remove from oven, let stand a few minutes before serving.
Other options include adding some chopped fresh parsley and onion.

See my “Awesome Autumn Salad” as well. It’s filling, bursting with flavor and nutrients and is a great meal this month, which is National Breast Cancer Awareness Month.

Can’t Beet This Pasta!

by Susan Greeley, MS, RD

3-4 whole beets with greens

10 ounces penne or bowties (Barilla plus or whole grain pasta)

4 Tb. Olive oil

2-3 cloves garlic, peeled.

salt to taste

1/3 cup Parmesan cheese

1. Put water in a large pot and heat over med-high heat.
2. Cut the stems & leaves off the beets. Rinse and chop stems into 1-inch chunks. Cut leaves.
3. Peel the beets and cut into large chunks.  Add just the stems and leaves to water, lightly salt and bring to a boil.
4. Add the beets and simmer about 5-8 minutes.
5. Bring to a boil again, and add the penne or bowties. Boil for 8 minutes. Drain all in a colander.
6. Transfer hot beets, greens & pasta to a large serving bowl. Crush the garlic over them. Add 1-2 Tb. Olive oil, stir and salt to taste.
7. Toss with Parmesan cheese and remaining 2 Tb. olive oil if desired. Salt & pepper to taste. Serve immediately.

Beet/Meatloaf

by Susan Greeley, MS, RD

Don’t be frightened by the color on this. It’s actually quite delicious, particularly if served with homemade mashed potatoes, steamed broccoli and a big arugula salad.

1/2 – 2 lbs. Grass-fed ground beef
1 large beet, peeled and chopped into very small chunks
2 eggs
2 tsp. ground ginger
1 tsp. garlic powder
1/2 tsp. salt
1/4 tsp. black pepper
Worcestershire sauce

Preheat oven to 400. In a large bowl combine all beef, eggs, ginger, garlic powder, salt & pepper until all evenly mixed.  Place in a glass loaf pan. Sprinkle top with Worcestershire sauce.   Cover with aluminum foil and bake for 25 minutes.  Remove foil and bake another 20-30 minutes as desired. (Check to make sure it’s cooked in center.)  Remove from oven, let stand a few minutes before serving.
Other options include adding some chopped fresh parsley and onion.

Awesome Autumn Salad (serves 4)  by Susan Greeley, MS, RD

2 heads leaf lettuce (red and green), washed and torn into small pieces

1 large fresh beet, peeled and cut in small pieces

1 carrot, peeled & grated

1 avocado, peeled & cut in small chunks

1/3 cup frozen corn, rinsed to thaw and drained

1/2 cup jicama cut in small pieces (optional)

1/4 cup fresh chives, chopped finely

1/4 cup roasted hazelnuts

Place the hazelnuts on a foil-lined baking tray. Roast in oven at 400 degrees for about 8 minutes, or until browned and skins begin to peel off. Remove and place in a kitchen towel to rub off the skins.  Roast extra ones to use in other salads or for fish and pasta dishes.

Combine all salad ingredients in a large bowl and toss well with Lime Dijon Dill Dressing.

Lime Dijon Dill Dressing:

In a blender combine 1/3 cup olive oil, juice of 2 limes, 1-2 garlic cloves, 2 tsp Dijon mustard, pinch sugar, 2-3 Tb fresh chopped dill, dash of salt & pepper.

Blend for 20 seconds, until slightly creamy. Drizzle over salad, toss well and enjoy!