Date and Almond Sauce

October 10, 2014 / ktbuchs87

I have been testing out a few new recipes for another project that I’m working on (details later), which means that I have 3 batches of different healthy frostings sitting around my kitchen. This has been a good thing for Adam because he gets to eat and try all the things that I have been testing, but I still haven’t totally nailed down what I am looking for. Don’t worry I’m close, and along the way I have made a really great sauce that can be used for a multitude of things. I don’t usually post sweet recipes here, but I want to make sure I have a good variety for whatever culinary mood you’re in. And yes, there is sour cream in this recipe. Trust me on this one. After the recipe, I’ll give you some ways to use this tasty sauce!

Date and Almond Sauce

6 large Medjool dates, pitted and chopped
2 tsp molasses
1 tbsp sour cream*
1 tbsp smooth almond butter

* I use a dairy-free, homemade version of sour cream but you can use whatever you normally have on hand. You can also use greek yogurt if you would prefer.

1. Soak the pitted and chopped dates in warm water for about 15 minutes. Drain the water, reserving a few tablespoons. Add the dates and the rest of the ingredients to a food processor or blender. Process until you have a smooth sauce, adding some of the reserved water to reach the consistency you want.

You can use this sauce right away, but I like it a little better after it has been in the fridge for a few hours. You can use this sauce in oatmeal, smoothies, ice cream, yogurt, spread on bread, muffins, cookies, or if you’re totally wild you can just eat it with a spoon. Get creative and see what else this sauce tastes delicious on! I hope you have a great Friday and an awesome weekend!

How To Stock Your Kitchen

October 8, 2014 / ktbuchs87

For some of you, eating healthier is a whole new ball game. You’ve never done it before and now you’re wondering what to buy at the grocery store and what to keep on hand in your kitchen. You were used to shopping and eating one way and now that needs to change. You can’t continue buying junk food and expect to lose weight or be healthy. But what do you buy? What are things that “healthy” people fill their pantries and fridges with? I am going to share four simple things that I always keep around and are easy to incorporate into meals for healthy dishes.

Fruits and Vegetables

Let’s just start with the obvious one and get it out of the way. Yes, I always have fruits and vegetables in my kitchen. For the most part I buy what’s in season because it’s cheaper and tastes better, but I also buy carrots, bananas, frozen vegetables, and potatoes year round. If you want to eat better, start adding more of these foods into your meals. Your mother was right, eat your vegetables because they’re good for you!

Grains and Beans

At the moment I have a variety of beans, including chickpeas, pinto, black-eyed peas, and split peas, on my shelf. I also have two kinds of oatmeal, millet, quinoa, brown rice, pasta, popcorn, and polenta. All of these are great add ins to many meals as well as a food foundation to top with sauces, vegetables, meat, and more. Most of the grains that I keep on hand are very easy and quick to cook so they can be made for a tasty week night meal. I like the taste and texture of dried beans better than canned, but they do take longer to prepare because you have to soak them to cook them. If you don’t have the time to do that, there are plenty of good brands of canned beans. Just make sure to read the ingredient list and rinse them well before you use them. The other reason that I like having a plethora of beans and grains on hand is that they are cheap. I buy all of these things from the bulk bins at Whole Foods and most are less than $2 a pound. If you don’t have a store with a bulk section these foods are still cheap. You can get a one pound bag of lentils or brown rice for .99 cents! That is some good and cheap eats.

Canned Goods

I always have at least one can of tomato paste, tomato sauce, and diced tomatoes on my pantry shelf. These can be used for stews, soups, sauces, toppings for meatloaf, salsa, or anything else that you can think of for tomatoes. I buy the no sodium added kind and make sure that there is nothing but tomatoes on the ingredient list. These are also pretty cheap because I buy the store brand at Jewel. One other canned good that I usually have on hand is full fat coconut milk and pumpkin. Again these can be used in so many dishes, from sweet to savory and can be found for fairly cheap prices if you look around.

Herbs and Spices

I have a huge herb and spice collection and it is bound to get bigger. I love making my own blends, like taco seasoning, and trying out new flavors in dishes. Herbs and spices are a very important part of my cooking because they help take food to the next level. Many people complain that healthy food is bland and boring, but it doesn’t have to be if you have a handful of spices around. Try classics like oregano and basil, or branch out with spices like curry or garam masala or berbere or harissa. Experiment with different flavors and find ones that you like the best and kick up your meals a notch. I’m fortunate to live in Chicago near The Spice House and buy most of my seasonings there, but Whole Foods sells theirs in bulk as well and many grocery stores have a large and good selection. As with any food though make sure you read the labels because some companies add in chemicals to keep the spices from clumping in transit.

There you have it. Four staples of the Dawson household. I use these things on a daily basis to create healthy meals and they are a good starting point for stocking a healthy kitchen. Of course I have more than just this food in my house, but I would say that most meals that I make are based on or incorporate these foods. Don’t feel overwhelmed if you are just starting out. Build your healthy kitchen slowly and find things that you enjoy and will use regularly. There is no wrong way to create your own healthy stock of food!

Carrot Fennel Soup

October 3, 2014 / ktbuchs87

With the weather getting chillier, I start craving warm and hearty meals. I also break out my trusty slow cooker to make those warm and hearty meals. Soup is a great fall meal and is is really simple to make. I would love to say that this recipe was meticulously thought out and planned and prepared, but…. I pretty much found what I had in my fridge/pantry, put it in my slow cooker, and hoped for the best. And I got super lucky, because this was an awesome meal and will be made again! Plus it makes a lot of leftovers so you can start freezing a few batches and building up your freezer stock.

Carrot Fennel Soup

1 pound of carrots, peeled and sliced into rounds
1 bulb of fresh fennel, diced
1 large onion, diced
4 stalks celery, washed and sliced
4 cloves garlic, minced
1 in. knob of fresh ginger, minced
5 cups vegetable broth
2 cups water, extra if needed
3 tsp dill
salt and pepper

1. Heat a little olive oil in a pan over medium high heat and saute the carrots and celery. Once they have a little brown on them put them in the slow cooker. In the same pan, saute the onion, fennel, ginger, and garlic. Once the onion is soft and translucent add to the slow cooker.

2. Pour the vegetable broth over the vegetables and add enough water to cover all the vegetables. Add in the dill and salt and pepper to taste.

3. Cook on low for 6 to 8 hours. Using an immersion blender, blend the soup until you have a smooth puree. If you don’t have an immersion blender, you can puree your soup in a blender in batches.

The fennel in this soup is surprising and delicious addition. You should be able to find fresh fennel at most grocery stores, I found mine at Trader Joes. Enjoy this soup on it’s own, topped with sour cream, or with a nice slice of bread. Happy October!

Roasted Squash Seeds

September 26, 2014November 10, 2016 / ktbuchs87

I have another fall snack for you today, because fall food is awesome. Last week at the farmer’s market, I got a kabocha squash to try for the first time. The squash was delicious but the seeds were almost better. When I was little we would carve pumpkins and my mom would save the seeds to roast for snacks. Roasted seeds are easy to make and are a healthy snack. The kabocha squash seeds were a lot like pumpkin seeds so they roasted really well. Use whatever squash seeds you have on hand and enjoy this easy snack food!

Roasted Squash Seeds

Seeds from a squash (pumpkin, butternut, kabocha, or acorn are good)
olive oil
salt and pepper

1. Scoop all the seeds out of the squash and clean them off as best as possible. You can rinse them off in a strainer to get the rest of the squash pulp off. Lay the seeds out on a towel in a single layer and let them dry completely.

2. Preheat the oven to 375. Place your seeds in a bowl and pour a little olive oil over them and toss to coat. Spread the seeds out on a baking sheet lined with parchment or a Silpat. Sprinkle with a little salt and pepper.

3. Roast the seeds for about 10 minutes or until you hear the seeds popping. Remove from the oven and let the seeds cool before you start eating them.

That’s it! You can play with the seasonings and try different flavors like garlic and italian seasonings or even go sweet and try cinnamon and nutmeg. Either way, start getting all the squash you can so you can enjoy this tasty snack!

How To Eat Well, Quickly

September 24, 2014 / ktbuchs87

There seems to be this notion that in order to eat well you have spend a lot of time in the kitchen. People associate healthy food with an elaborately planned and executed meal, but I am here to tell you that doesn’t have to be the case. Sure, you can spend a lot of time preparing a wonderfully delicious and healthy meal and on the weekends I myself like to spend some extra time in the kitchen. But 90% of the time, I want to get a meal on the table in under an hour. Most of you probably have busy lives with jobs, kids, spouses, and a million other activities going on. You don’t really have time to be spending over an hour getting dinner ready every night. Meal prepping can be a huge help in this area and I have talked about it many times before. But sometimes you are left trying to get healthy food on the table in a hurry with no planned or prepped meals at hand. Rather than reach for the take out menu or head to your nearest fast food joint, I have some items that you can keep on hand to whip up a healthy meal in no time.

Pasta

Keep a box of your favorite pasta in your pantry and you will always have a quick meal at hand. I like to keep brown rice pasta or corn pasta well stocked at all times (sidenote: I get my pasta from Aldi. It is under $2, gluten free, and has an ingredient list of one. It’s awesome). You can keep it simple and make your traditional pasta and tomato sauce or you can get creative and try making your own sauce out of pesto or avocado or even salsa. Pasta is a great canvas for adding things like roasted vegetables, beans, or eat and it’s a great thing to help tie together a meal of odds and ends you may have hanging out in the fridge. Make sure to read the label of your pasta and know what’s in it. There are a ton of different kinds out there, so whether you’re gluten free or looking for a heart healthy version you’re bound to find pasta that works for you.

Beans

Beans are just as versatile as pasta and can be even cheaper. I have a variety of dried beans like chickpeas, black beans, and cannellini beans that I keep on hand at all times. You do have to think a little bit ahead with dried beans because they need to be soaked and then cooked. If you don’t have the time for that though, you can stock your shelves with canned beans. Make sure that the only ingredients are beans and water and that you drain and rinse the beans before you use them. Beans can pretty much be added to any dish. Try them in soups or stews, in stir frys, on top of salads or pasta. You can saute them with some leafy greens like collard or kale. Or mash them up and puree them for a dip or spread for breads and crackers. Beans add protein and fiber to any meal and are quick and cheap. All wins in my book.

Eggs

I always have eggs in my fridge because they are delicious and cheap. There are so many different meals that you can make with eggs and they aren’t just for breakfast, although breakfast for dinner is awesome as well as quick. Try a frittata or an omelette for dinner and add in your favorite vegetables and seasonings. Poached eggs are simple and go pretty much on top of anything from pasta to vegetables to salad to soup. Seriously, put eggs on anything and it is an awesome meal.

Frozen Fruit & Vegetables

At any given time I have at least 4 bags of frozen vegetables in my freezer along with a bag of frozen bananas. The bananas get turned into tasty desserts, but the vegetables are great when I need a quick side dish or need to up the vegetable intake of any dish. Some people think that frozen isn’t as healthy as fresh but that just isn’t true and frozen vegetables can save you a lot of time at dinner. They work great in stir fry or added to grains and pasta. I know at my grocery store you can buy big 5 pound bags of vegetables. This saves money and you can just portion out what you need for that meal and put the rest back in the fridge. It’s also a nice way to get a variety of vegetables no matter what season you’re in.

Potatoes

Ah the humble potato. Most of the time people only think of potatoes in the form of french fries, but they are a really versatile food. You can bake them, roast them, boil them, mash them, put them in a stew (Lord of the Rings reference anyone? Yup, I’m a nerd). Try making a baked potato and then loading it up with things like beans or vegetables or salsa or leftover meat. Now you have a quick and delicious dinner in less than 30 minutes. And don’t just limit yourself to russet potatoes, try sweet potatoes, fingerling potatoes, or red potatoes. There are so many different kinds and you can put them in anything.

Soup and Salad

Olive Garden has it right with making a meal out of soup and salad (and breadsticks, but we won’t go there). Yes, there are a few good brands of canned soup out there, but most of the time they are loaded with sodium and unpronounceable ingredients. It’s really easy to make your own soup and a lot healthier too. Start with sauteing whatever vegetables you have on hand (onions, garlic, carrots, celery, parsnips, leeks are all good), then add in water or vegetable/chicken broth and seasonings, next try adding things like beans, cooked meat, brown rice/quinoa/millet, or potatoes. Simmer everything for about 15 minutes and if you want stir in some leafy greens, like kale, at the very end. Simple soup and all in one pot. Salads are another great meal, all you need is some cut and washed greens and toppings. Again, beans, meat, more vegetables, nuts/seeds, dried fruit, hard boiled eggs, are all great things to add to your salad. And if you really don’t have time to cut up your own lettuce, just grab a bag of pre-cut lettuce at the store. Just don’t pour a huge amount of store bought dressing all over your delicious, healthy salad. Try making your own with any of these recipes.

Good food doesn’t have to take a long time or a lot of brain power. All the things I listed here are things that I usually have on hand and can be thrown together quickly. So don’t panic if it’s dinner time and you realize you have no idea what to put on the table. If you keep a few of these items in your kitchen, you’re never far away from a tasty and wholesome meal.