I stumbled across this delicious recipe, courtesy of the the Red Lentil restaurant in Watertown (which I HIGHLY recommend for delicious vegetarian/vegan food).  It's a fabulous meal for a warm summer day and makes great leftovers!  The recipe list looks long but it's a lot of stuff you likely have on hand.

Eggless Salad

2 16-oz pkgs. extra-firm tofu, drained and cut into 2 slabs
3 Tbs. low-sodium soy sauce
2 Tbs. cider vinegar
2 Tbs. rice vinegar
2 Tbs. maple syrup
1 clove garlic, minced
1/2 cup finely chopped celery
1/2 cup light or soy mayonnaise
1/4 cup finely chopped red onion
1/4 cup chopped cashews
1/4 cup golden raisins
2 Tbs. chopped cilantro
1 Tbs. paprika
1 Tbs. ground turmeric
1 Tbs. ground cumin
1 Tbs. ground coriander (didn't have, I just left it out)
1 Tbs. lemon juice (fresh is most delicious!)

1. Preheat oven to 350 F. Press tofu slabs between two cutting boards 15 min to remove excess water. Pat dry, and place in baking dish.  **See my note below.

2. Whisk together soy sauce, vinegars, maple syrup, and garlic in bowl. Pour mixture over tofu.  Bake 15 minutes. Cool.

3. Crumble tofu in to small pieces and mix with the remaining ingredients and season with salt and pepper as desired.

4. Enjoy on salad greens, in a wrap, or in a sandwich.

**My note.
I think pressing the tofu is a critical step.  If you don't know how to do it, check out this link. I press my tofu for at least an hour.  The more you press your tofu, the more water you squeeze out, and the meatier the texture of your tofu.

Your yummy food lovin' dietitian in Cambridge,
Marci

Have you ever noticed that most granola bars keep you full for like 30 minutes?  That always really bugs me.  I like granola bars because they are tasty and portable.  But on the flip-side the more nutritious bars (like Larabars and Kind bars) can be expensive and the less expensive bars (like Nature Valley and Fiber One) aren't particularly nutritious or filling.

So I decided to try making my own.  I found this recipe by Ellie Krieger (dietitian and Food Network star) and really liked them!  They are simple to make and a batch lasted me and my husband about two weeks (in fact, these bars would also freeze well).  They are much heartier and more filling than a regular granola bar.  I paired a square with yogurt for breakfast, loved it as an afternoon snack, and found that a small square made for a perfect pre-workout snack.

A couple of notes:
*I used regular flour b/c I had run out of whole wheat
*Toasted wheat germ can be found at most grocery stores and should be stored in the fridge after opening
*I found the apricot preserves at Trader Joe's
*The recipe says it makes 12 servings, but I think I cut ours into 15 or 16

Walnut & Dried Cherry Bars

Ingredients
1 cup quick-cooking oats
3/4 cup whole-wheat pastry flour or regular whole-wheat flour
1/4 cup toasted wheat germ
1 teaspoon ground cinnamon
1/4 teaspoon salt
1/2 cup honey
1/3 cup unsweetened applesauce
1/4 cup canola oil
1 egg, beaten to mix
1 egg white
3/4 cup chopped dried tart cherries
1/2 cup finely chopped walnuts
Cooking spray
1/4 cup "fruit only" apricot preserves

Directions
Preheat oven to 350 degrees F. In a medium bowl, whisk together the oats, flour, wheat germ, cinnamon and salt.

In another bowl, whisk together the honey, applesauce, oil, egg and egg white until well combined. Stir in the oatmeal mixture until well combined. Add the dried cherries and walnuts.

Coat an 8-inch square baking pan with cooking spray. Spread the mixture into the prepared pan and bake until a toothpick inserted in the center comes out clean, 30 to 35 minutes. Put the preserves in a small saucepan and bring to a boil. As soon as the bars come out of the oven, brush with the preserves. Cool completely and cut into 12 bars, about 4 by1 1/2 inches each.

So I was sitting with my lunch, thinking about what product I wanted to highlight this month.  And then it hit me, I had to blog about the absolutely TO DIE FOR salad dressing that I was relishing on my grilled chicken salad that very moment.  Let me just say that I look forward to eating salads, just so I can enjoy the dressing!  It's called Spicy Peanut Dressing located in the refrigerated section of Trader Joe's.  MMMMMmmmmmm.

Here are just a few simple ways to enjoy the dressing:
*Over a bed of salad greens chicken, red peppers, and shredded carrots
*In a whole wheat tortilla filled with veggies and black beans
*Toss with soba noodles, shrimp, and stir-fried veggies

Want a quick and delicious Asian-inspired meal?

Spicy Peanut & Veggie Noodle Bowl
1.) Cook, rinse, and drain soba or rice noodles
2.) Chop and saute' your favorite veggies like zucchini, peppers, mushrooms, onions, and carrots
3.) Grill up some chicken, shrimp, or tofu

Mix all your ingredients with TJ's Spicy Peanut Dressing and chill in the fridge.  You won't be sorry!

Looking for a simple & delicious summer recipe?  I think this one fits the bill.  I like making a batch of this Ginger & Lemon Grilled Chicken to use throughout the week.  I'll throw it on salad greens, in a whole wheat tortilla with arugula and tomatoes, or on some rice with veggies.  Enjoy!

Your dietitian in Harvard Square,
Marci



Ginger & Lemon Grilled Chicken
Serves 6

Ingredients
1 cup plan yogurt, whisked until smooth
1 T Cumin
1 T Garam Masala
1 tsp Chili Powder
1 4-inch piece of fresh ginger, minced (fresh makes all the difference)
Salt, to taste
Juice of 2 lemons (again, fresh makes all the difference)
4 cloves of garlic, minced
2 lbs chicken (I use about a lb of the chicken tenderloins since we don't need 2 lbs of chicken)

Directions
Mix all the ingredients in a pie dish, add chicken and coat.  Marinade for 2-3 hours.  Grill for 5-6 minutes.  We do ours on our little George Foreman and it comes out perfectly!

I have a fear of sharp objects.  It stems from an accident I had in my adolescence but irrational fears still remain.  So you may be surprised to know that the one thing I wanted for my birthday was a real chef's knife.  So after a bit of research and help from my friend Kris Widican (dietitian and chef extraordinaire) I decided on this MAC chef's knife (scroll down to MTH-80). I am truly in love.

Due to my fear of sharp objects, I decided to take a knife skills class at the Cambridge School of Culinary Arts.  After three hours of slicing and dicing, I began to wonder how I ever lived without this fabulous kitchen staple.  Using a sharp, well-crafted knife is worth every penny and truly makes cooking easier and more enjoyable.  I had heard it from many people before, but if you spend a reasonable amount of time in the kitchen, invest in a good chef's knife!

Here's a useful article for Gourmet Food's Top Picks for a Chef's knife.  My recommendation is to try out multiple styles before committing to and buying one.  What works for one person may not work for you.  I love the way my knife fits in my hand and is relatively light so I feel in control of it.

My knife certainly came in hand this weekend as I was whipping up several recipes for my busy week.  It's super simple and absolutely scrumptious.  The chopping does take a bit of a time, so for me this is a good weekend recipe that makes great leftovers.

Crustless Leek, Greens, and Herb Quiche
Source: Vegetarian Times May/June 2010 P. 63
Ingredient List

Serves 4

2 Tbs. fine dry breadcrumbs
2 small leeks, white and light green parts halved and sliced 1/2-inch thick
2 cups chopped Swiss chard, kale, collard greens, or mustard greens
4 egg whites
3 whole eggs, beaten
1/4 cup low-fat milk
1/8 tsp. nutmeg
1 Tbs. chopped fresh tarragon
1 tsp. chopped fresh basil
2 oz. soft goat cheese

Directions

1. Preheat oven to 425°F. Coat bottom and sides of 9-inch glass pie dish with olive oil cooking spray. Scatter breadcrumbs over bottom of pie dish.
2. Bring 4 cups salted water to a boil in large pot. Add leeks; boil 3 minutes. Remove pot from heat, add Swiss chard, and let stand 30 to 45 seconds, or until greens are wilted. Drain, rinse with cold water, and drain again, squeezing out excess water with hands. Set aside.
3. Whisk egg whites until frothy. Whisk in eggs. Whisk in milk and nutmeg; season with salt and pepper, if desired. Whisk in tarragon and basil.
4. Scatter leeks and Swiss chard over breadcrumbs in prepared pie dish. Dot cheese on top. Pour egg mixture into pie pan. Bake 20 to 25 minutes, until golden brown on top. Cool 5 minutes before slicing and serving.

As a Registered Dietitian (RD) I subscribe to multiple nutrition listservs. One such listserve was discussing their responses to this article I recently blogged about.  As a result, many of the RDs were claiming how easy it is to pull together a nutritious meal in under 30 minutes.  One of the RDs decided to collect all of the quick and nutritious meal ideas and post them in her blog.

So I share with you 25 Healthy Meals in 20 Minutes or Less.  Hope you find some simple meal solutions that strike your fancy.  Enjoy!

It's been a while since I've posted a recipe simply because I haven't tried any news ones I've been crazy about.  But I made this bulgur chicken salad yesterday and thoroughly enjoyed it.  Truth be told I had never used bulgur in a recipe before.  Turns out its super cheap and an extremely easy whole grain to prepare. 

This salad is packed with whole grain goodness, fiber, Vitamins C & E.  Plus I can carry it to work in one container, which makes my life much easier.  Enjoy!

Bulgur Chicken Salad
Source: Nutrition Action Healthletter April 2010

Ingredients:
1 cup bulgur
1 1/2 cups boiling water
1  lb boneless, skinless chicken breast
Freshly ground black pepper
4 T Olive oil, divided
1/3 cup fresh orange juice
2 T fresh lemon juice
Arugula, roughly chopped (or any other salad green you like)
2 cups grape tomatoes, quartered
4 scallions, thinly sliced
1 avocado, chopped

Marci's Additions:
Slivered almonds, lightly tasted (love that crunch)
Orange slices, cut into chunks (adds sweetens and a little juice)

Directions:
Place bulgur in a large bowl, pour boiling water on top and cover.  Let stand 10 minutes, uncover and allow to cool.

Season chicken with pepper (and anything else you like), then grill or saute over medium heat with 1 T olive oil.  Allow chicken to rest 5 minutes then slice.

Whisk the remaining 3 T oil, orange & lemon juice, along with salt & pepper to taste.

Add the arugula to the bulgur, toss with dressing, and top with tomatoes, scallions, avocado, almonds, and oranges.  Enjoy!

Marci's note: I actually mixed the bulgur, dressing, and toppings together, then topped my arugula with the bulgur mixture.  I'm keeping the bulgur mixture separate from the arugula for leftovers in one container.  I have found that it keeps in the fridge pretty well.  You may want to leave the avocado out and simply add it right before you eat it since it tends to turn brown.

Are you tired of eating turkey sandwiches for lunch?  If your are anything like many of my nutrition clients, you are looking for simple meal ideas that are healthy, yet taste good!

I just tried a recipe that may be a solution to your deli-meat doldrums.  Edamame Pate' Sandwiches are a simple, nutritious, and easy way to change up your lunch routine.  Simply blend up the ingredients and store for the coming week.  Then dollop on whole grain bread, tortillas, pita, or crackers.  It's a great vegetarian swap for chicken salad. 

The edamame and walnuts are excellent sources of fiber, protein, and anti-inflammatory omega-3 fatty acids.  Enjoy!  I did. :)

Edamame Pate' Sandwiches (courtesy of Vegetarian Times*)

1 1/4 cups frozen shelled edamame, thawed (You can buy frozen, shelled edamame at any grocery store.  I have bought it locally at Trader Joe's and Market Basket.  Simply run under cold water to quickly thaw.)
1/2 cup walnuts
1/3 cup mint leaves (packed)
1 green onion, chopped
1/4 tsp salt
3 Tbs. lemon juice (I recommend fresh, and with lemons .33 a piece, why not?)
3 Tbs. water

Puree the first 5 ingredients in a food processor until finely chopped.

Add lemon juice and water then process until smooth.

Eat with any whole grain of your choosing and make it tasty with toppings of your choice.  Consider arugula, avocado, roasted peppers, tomato, cucumber, and goat cheese.

I ate mine rolled in a whole wheat tortilla with arugula, roasted peppers, and cucumber. MMMmmmm.

*For more simple, nutritious, seasonal, and scrumptious recipes consider subscribing to Vegetarian Times.

*If you are looking for other ideas for your frozen edamame, check this old blog post.

It's been a while since I posted a recipe and I could not resist sharing both of these with you.  Kale is a stellar veggie that most people have no idea how to prepare.  Kale is a form of cabbage (Brassica oleracea Acephala Group), green or purple, in which the central leaves do not form a head. It is considered to be closer to wild cabbage than most domesticated forms.

Kale is full of powerful antioxidants and rich in beta carotene, Vitamin K, Vitamin C, lutein, zeanthin, and calcium. And when prepared correctly, it is delicious!

Recipe 1: Crispy Kale Leaves from Vegetarian Times
*I served this with Ginger Honey Glazed Salmon and my husband exclaimed "I love Kale! Kale is my new favorite food!"

INGREDIENTS
1 lb kale, rinsed and patted dry
2 Tbs olive oil
1/2 tsp kosher salt

DIRECTIONS

• Preheat oven to 325. Coat baking sheet with cooking spray (I used foil).

• Tear kale into 3″ pieces, removing tough stems. Transfer leaves to a bowl.
• Toss kale leaves with the oil, until well coated.
• Spread on a baking sheet and bake 15 mins.
• Turn kale with tongs and bake another 10-15 mins or until edges are browned and leaves are crispy. Sprinkle with salt. Serve warm or cold. Enjoy!

Marci's Note: I drizzle a bit of balsamic vinegar on top of the kale leaves- scrumptious.

Recipe 2: Portuguese Kale Soup from Food Network
*After I finished dinner I was looking forward to my leftovers for lunch.  So so yummy.

Ingredients
1 tablespoon olive oil
1 tablespoon finely chopped garlic
1/2 cup diced onions
1/2 diced turnips (*didn't use)
1/2 cup diced carrots
1 bunch kale, stemmed and roughly chopped
6 ounces chopped chourico (spicy Portuguese sausage), or chorizo (*I used Trader Joe's Soy Chorizo)
3 bay leaves
2 tablespoons chopped fresh parsley leaves
2 tablespoons chopped fresh thyme leaves
6 cups beef stock (*I used vegetable broth, it's more flavorful and not as heavy)
1 cup kidney beans
6 ounces diced tomatoes (*I used a 14 oz can of diced spicy tomatoes- yum!)
10 ounces diced potatoes (*I used 1 medium)

Directions
In a large stock pot, heat the oil over medium-high heat. Add the garlic, onions, turnips and carrots and cook for 5 minutes. Add the kale, chourico, bay leaves, parsley and thyme and mix well. Add the beef stock, beans and tomatoes. Bring the soup to a boil, and then reduce the heat to low and simmer for 30 to 40 minutes.

Meanwhile, in a medium saucepan, bring salted water to a boil and add the diced potatoes. Cook until tender, about 10 minutes. Drain the potatoes and add them to the soup.

Remove the bay leaves and serve hot.

Since it's Heart Month, I thought it would be appropriate to highlight a whole grain food product I absolutely love.  A few months ago I found Kashi's 7 Whole Grain Pilaf in the hot cereal aisle.  It looked interesting so I bought it.  And to my delight, it is an absolutely scrumptious grain that cooks a lot like brown rice.  Warning, it does take 25 minutes so you may want to make it ahead of time.  Because it is plain, I recommend consulting Kashi's website for recipe ideas or get creative and spice it up on your own.