Tag: recipe

Dinner Tonight: Spring Asparagus

March 16th, 2015 by Paula Gallagher

asparagusAlthough you can get asparagus all year round, there is no comparison to the taste of fresh, seasonal asparagus. For me it is one of the first signs of what spring and summer produce has to offer.

Asparagus is a nutrient dense powerhouse. It is low in calories, high in fiber, and provides over half of the RDA of vitamin K in each serving. It is also a rich source of vitamin A, the B vitamins (especially folate), and vitamin C. Last but not least, asparagus is an excellent source of numerous health-promoting antioxidants, including phenolics and flavonoids.

Although you can use asparagus in soups, stews, quiches and numerous other dishes, I prefer it as simple as possible… especially this time of year. This easy and very quick side is a perfect accompaniment to fish or chicken. Continue reading “Dinner Tonight: Spring Asparagus”

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Breakfast Tomorrow: Overnight Oatmeal

March 11th, 2015 by Paula Gallagher

overnight-oatmealVersions of this recipe have been popping up all over social media. I finally decided to give it a try and I am so glad I did. Overnight oatmeal is ideal for those who have no time for breakfast. Prepared in the evening, all you have to do is take it out of the fridge and eat it. You can even take it with you if you have made in a to-go container.

Nutritionally, this is a powerhouse. Heart healthy oats offer tons of fiber, chia seeds are chock full of antioxidants, protein and omega 3s, plus vitamins and minerals galore, depending on what toppings you choose.

The great thing about this easy breakfast is that it is so versatile! Here is the recipe I tried for the first time. I can’t wait to try different variations. This particular recipe made enough for about 4 servings. Continue reading “Breakfast Tomorrow: Overnight Oatmeal”

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Dinner Tonight: Spring Vegetable Stew

March 4th, 2015 by Paula Gallagher

chickpeasAfter all the recent posts on winter, I decided I needed to look on the bright side and spring forward! Spring is around the corner (isn’t that what the groundhog promised?), so in hopeful anticipation, I have decided to make this stew. I made it a few times last year and it was surprisingly light and fresh, yet the chickpeas still offered a little heartiness for those cooler days.

Spring Vegetable Stew

2 tbsp extra-virgin olive oil
1 onion, cut thinly into circles
2 medium carrots, cut thinly
2 cups halved radishes
2 cups cooked chickpeas
½ cup cooked quinoa
1 cup vegetable broth
1/2 tsp sea salt
1/4 tsp ground pepper
2 cups fresh spinach
1 cup fresh or frozen peas
Zest of 1 lemon
2 tbsp lemon juice

Continue reading “Dinner Tonight: Spring Vegetable Stew”

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Dinner Tonight: Beet Pancakes

February 25th, 2015 by Paula Gallagher

beet-pancakesThis is a sneaky and delicious way to get your children to benefit from beets, especially if they are picky eaters. These pancakes are served routinely at my daughter’s daycare. Beets are rich in folate, as well as betacyanin (giving beets their purple/red color). Betacyanin has been found to possess a cancer-fighting ability. And kids especially love that they are eating pink pancakes!

Beet Pancakes

1 medium-sized beet, peeled and chopped
1 1/4 cups whole wheat or oat flour
1 tsp  cinnamon, divided
1 1/2 tsp baking powder
1/4 tsp salt
1 cup milk
1/2 cup plain yogurt
1 medium banana
1 large free-range egg
1 Tbsp unsalted butter

Place beet in a steamer basket and set over at least 1 inch of water, and steam until tender. Set aside to cool.

In a large bowl, stir together whole wheat or oat flour, 3/4 tsp cinnamon, baking powder and salt. Place beet, milk, yogurt and banana in blender container and blend until smooth. Blend in egg. Add beet mixture to dry ingredients and gently combine. Let the batter rest for 10 minutes. Continue reading “Dinner Tonight: Beet Pancakes”

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Snack Tonight: Beet and Walnut Dip

January 19th, 2015 by Paula Gallagher

beetWhen I think of a food that is a nutrient powerhouse, the deep red-colored beet always comes to mind. Beets contain the powerful antioxidant betacyanin, which several studies have shown helps both to fight and prevent various types of cancer, especially colon cancer. Beets are also an excellent remedy for constipation, act as a cleanse for the liver, and provide overall support for kidney, gallbladder, stomach, and intestinal problems.

Rich in calcium, iron, magnesium, and phosphorus, as well as vitamin C, carotene, and B vitamins, beets nourish the nerves, aid lymphatic function, and increase energy.

And… aside from the many healing properties beets have to offer, they simply taste great. This recipe combines all the wonderful properties of beets and walnuts to make a tasty dip that no one will be able to pass up.

Beet and Walnut Dip

• 2 medium beets, peeled
• 1/3 cup chopped walnuts
• 4 oz firm tofu
• 1 Tbsp walnut oil or extra-virgin olive oil
• 1 garlic clove, peeled and sliced Continue reading “Snack Tonight: Beet and Walnut Dip”

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