Warm Moroccan Nights

Nothing is more wonderful than returning home from a long day of work on a cold and blustery day to the wonderful aroma of dinner cooking away.  A slow cooker is an essential tool in any kitchen especially for those crazy busy days with no time to cook.  I got my slow cooker last Christmas and it's been one of most favorite presents (Thanks Mom)!  With a little planning and prep work, on those busy days you can avoid the "drive thru" and come home to a nutritious, delicious meal.  Even if you don't have a family to feed (I'm a single gal cooking for me, myself, and I), slow cooker leftovers can often be frozen and saved for an emergency lunch or dinner!  Plus nothing is more tasty than a yummy stew seasoned with the tastes of a warm foreign country so I introduce


Moroccan Squash and Spinach Stew.

Ingredients:

1 cup chopped carrots (about 3 medium)

1 medium butternut squash cubed (about 2.5 lbs)

5.5 cups shredded spinach

1 cup low sodium veggie broth

4 cloves chopped garlic

14.5 oz can no salt added diced tomatoes

1 tsp cumin ½ tsp cinnamon ½ tsp red pepper flakes

15 oz can no salt added garbanzo beans

Directions:
1. Peel and chop butternut squash into half inch cubes and place in slow cooker
2. Chop 3 medium carrots (about one cup) and place in slow cooker
3. Chop/shred about 10oz of spinach (equals about 5.5 cups shredded) and place in slow cooker
3. Chop garlic gloves and place in slow cooker
4. Add 1 14.5 oz can diced tomatoes UNDRAINED to slow cooker
5. Add 1 (or 1.5) cups low sodium vegetable broth to slow cooker
6. Add spices and mix all ingredients
7. Cook on low for 5-6 hours depending on your slow cooker (very difficult to over cook-I cooked mine for almost 8)
8. Add 15 oz can of garbanzo beans and cook on high for five minutes
9.  Season with salt and pepper (I used garlic salt...muwhahahaha-I love garlic)
10. DEVOUR :)

Makes approximately 6 generous 1 cup servings.

Nutritional Stats (from Spark People): 163 calories, 1.6 grams fat, 10 grams fiber, 6.8 grams protein

In the slow cooker (doesn't it look pretty):

Because I'm lazy in the mornings, I chopped everything up the night before and put the pot from my slow cooker in my fridge overnight.  So the next morning, I popped it into the slow cooker and let it cook away while I was at work all day :)  It was a wonderful aroma to come home too especially on a cold, yucky, rainy day.  I put individual servings in containers and tossed them in the freezer so the next time I need a last minute meal-I have yummy stew waiting.

Do you have any good slow cooker recipes that you rely on?

The Happiness Within Me

"Find happiness within yourself.  Then share yourself with others."

I love my Yogi tea and it's inspiration messages on the tea bag.  And I found the happiness within me today from my yummy dinner and now I'm sharing the secret of my yummy happiness with you: Cava Mezze Hummus.

I absolutely adore hummus.  I could live on hummus (and popcorn) for the rest of my life and die happy :) Now I'm a hummus snob and when I'm too lazy/tired/busy to make my own hummus there are only certain brands of hummus I purchase.  Typically I purchase Tribe Roasted Red Pepper Hummus or the ultimate "crack" hummus Sabra hummus (especially the Spinach artichoke hummus) BUT one of my fantastic coworkers introduced me to Cava Mezze hummus which is made locally in Rockville, MD (very close to my company's HQ).

This hummus is creamy, flavored to perfection with only a slight tahini aftertaste (I do not like strong tahini tastes in my hummus even though I know it's what defines hummus).  And check out these nutritional stats (per 2 tablespoons): 30 calories, 1 gram fat, 1 gram protein.  It's ingredient list is even more impressive: garbanzo beans, tahini, lemon juice, kosher salt, garlic, and citric acid (I can pronounce all of those)!  This is definitely a case where less (ingredients) is more (taste, awesomeness, health benefits).

Now how do I consume my hummus? The real question is how I don't consume only hummus.  Well tonight I made one of my favorite hummus inspired meals:

Salad beast (hummus, spinach, brocoli slaw, cherry tomatoes, mushrooms, balsamic vinegar) & grilled pita with hummus (plus a pear on the side).

I've shared with you the happiness within me (trust me there is plenty of this hummus in me).  Now what are some of your favorite hummus inspired meals? Or brands? Or recipes?

Southwestern Spaghetti Squash

For a long time I was scared of making any dishes involving spaghetti squash.  First, how did I get the noodles?  What would happen if I burnt the squash?  What if I hated the taste?  Finally I convinced myself that 2010 would be the year of eating outside the box and I was going to tackle the Spaghetti Squash.  I created a Southwestern Spaghetti Squash dish that was not only healthy and delicious but very easy with only a few ingredients.  Here's the recipe:

Sarah's Southwestern Spaghetti Squash  

Ingredients:
-1 small spaghetti squash (2 cups of "noodles")
-0.5 cup black beans (I used Goya)
-0.5 cup chopped onion
-0.5 cup chopped mushrooms
-0.5 cup salsa (I used mild-but super spicy foods do not agree with my tummy)
-0.5 tsp taco seasoning

Directions:
1. Chop spaghetti squash in half. Place squash cut side down in a baking pan filled with an inch of water. Roast squash at 400 F for 45-50 minutes.

2. Remove spaghetti squash from oven and use a fork to make "spaghetti noodles".  Place spaghetti squash noodles in a strainer.

3. Chop mushroom and onion. Spray a skillet with cooking spray and saute onion/mushrooms for  a minute or two.  Add the black beans and taco seasoning.

4.  Add 2 cups of spaghetti squash "noodles" to the skillet.  Saute for another two minutes.

5.  Turn off the stove and place contents of skillet on a plate.  Add 0.5 cup of salsa and mix.

6. Devour!!

It took all my self control not eat this dish in five seconds!  The salsa and taco seasoning added just enough spice to my veggies and black beans.  This dish is easy and very adaptable to individual tastes (and fridge contents).  A combination of red peppers and cilantro could be yummy :) Plus if you like super spicy, add some red pepper flakes and/or chili powder.

Here are the nutritional stats (from Spark People): 249 calories, 1.9 grams fat, 14.3 grams fiber, 12.7 grams protein.

Have you ever tried spaghetti squash?  If so what, are you favorite recipes??  Plus do you have any food resolutions for 2010?

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New Decade, New Recipes

Happy 2010!  

It's a new year ( and a new decade)!  I believe in New Year's Resolutions but not unrealistic ones like going from never working out to running 5 miles everyday (or losing twenty pounds in a week).  I like resolutions that challenge me without being completely unattainable so I don't feel guilty for not accomplishing my resolutions.  This year one of my resolutions is to cook more often with different recipes incorporating different ingredients.  I love to cook so the actual "cooking" process will be relaxing.  However, I get lazy when it comes to finding recipes and purchasing the ingredients and taking the time to cook a new dish.  Plus the majority of recipes are 4+ serving size (I only feed me) and I'm scared of eating leftovers for the two weeks or wasting food.

BUT those are just excuses!  I can halve a recipe, I can modify a recipe with ingredients I have/like, and if I'm willing to wait thirty minutes to cook lentils I can take that time to prep/cook a new dish.

So I decided to attempt a soup recipe that my mother emailed me: Spinach-Tomato Soup.  Not the most challenging or different from my normal produce packed salads but at least I'm cooking (and not dumping a can of Amy's soup on the stove).  And I also attempted baking my own vegan whole wheat rolls to dip in my soup.

Spinach-Tomato Soup
(About 8 servings)
Ingredients:

• 10 oz. bag of baby spinach
• 15 oz. can of no salt added diced tomatoes
• 2 medium celery stalks, chopped (I strongly dislike celery unless its smothered in peanut butter so I didn't use it but definitely include it if you like it)
• 2 medium carrots, chopped (I used about 15 baby carrots)
• 1 large onion, choppped
• 4 cups vegetable broth (low sodium)
• 2 bay leaves
• 1 TBSP basil (dried)
• 1 tsp oregano (dried)
• 0.5 tsp red pepper flakes

Directions

1. Toss all ingredients into a 4+ quart slow cooker
2. Cook on high for 5 hours 
3. Remove bay leaves
4. Enjoy!

Nutritional Stats based on 8 servings  (using Spark People recipe calculator, 2 medium carrots, 2 medium stalks of celery): 41.1 calories, 0.3 grams fat, 2.3 grams fiber, 1.9 grams protein

Healthy Vegan Whole Wheat Rolls
(Approximately 8 rolls)
Ingredients

• 0.5 cup whole wheat pastry flour
• 0.5 cup whole wheat flour
• 1/8th tsp salt
• 1.5 tsp baking powder
• 1 tsp parsley (dried)
• 1 tsp thyme (dried)
• 0.5 tsp rosemary (dried)
• 1/2 cup vegetable broth (low sodium)
• 1/3 cup unsweetened applesauce

Directions

1. Preheat oven to 450 degrees
2. Mix dry ingridents in one bowl (flour, salt, baking powder, parsley, thyme, rosemary)
3. Mix dry ingredients in one bowl (vegetable broth, applesauce)
4. Stir wet ingredients into dry ingredients
5. Spray a baking sheet with no stick spray (or cover in foil-less cleanup)
6. Using two spoons (very sticky batter) place batter balls on baking sheet (whatever size you'd like)
7. Bake for ten minutes (check them often to prevent burned rolls)
8. Enjoy!

Nutritional Stats based on 8 servings (using Spark People recipe calculator): 59.7 calories, 0.3 grams fat, 2.2 grams fiber, 1.8 grams protein

Final Product

YUM!   I added a 1/4th cup cooked lentils to my serving of soup (I ate about a fourth of entire recipe).  I cooked the lentils while the soup was bubbling away in my crockpot and dump them in after I served my portion of soup.  I believe that you could add 1-2 cups of uncooked lentils (or other protein) to the soup ingredients to make it a more substantial meal.  The rolls were delicious (especially dipped in the soup) and I managed to display some self control and only eat one.  Next time I make the recipe I might play with a different combination of spices (adjust to your personal taste) and of course I was singing Scarborough Fair while baking the rolls.  I personally think the rolls ended up looking like whole wheat savory cookies but tasted delicious (might add some more baking powder and use a muffin tin next time).

Not a bad start to New Year's resolution.  I'm going to try to make one new recipe a week (and post my results on the blog) but I'm not making any absolute promises (another resolution: relax and enjoy food and not treat cooking/eating as a chore).  Maybe I'll make this recipe sometime this week.

Do you have any New Year's Resolutions?  Or any recipes you want to share with me?  Or tips for healthy, single serving, vegetarian food?

My Big Fat Greek Yogurt

I love Mediterranean/Greek food especially the joys of Greek yogurt.  As a vegetarian, it can sometimes be difficult to find healthy, low fat, low calorie sources of protein and Greek yogurt provides an excellent option to get a large  percentage of my daily protein intake.  I have tried numerous types of Greek yogurt but  my absolute favorite is Chobani Greek yogurt especially the plain and vanilla flavors.  Chobani has the best flavors and is typically the cheapest Greek yogurt ($1.25 for 6oz at Giant Food opposed to $1.99 for 6oz of Oikos).

Here are the nutritional stats for 6oz No Fat Plain Chobani: 100 calories and 18g protein!  6 oz No Fat Vanilla Chobani: 120 calories and 16g protein.  Both are low calorie, fat free sources of protein (excellent for vegetarians).  I've tried all the flavored Chobani yogurts and my favorites (beside the plain and vanilla) are the peach, honey, and strawberry.  The flavored yogurts typically have higher calories and lower amounts of protein but are still excellent additions to any meal or snack.  The Chobani website has all of the nutritional values for all of their products.

Here are a few ways that I like to use Greek yogurt:

Greek yogurt and cereal:
Mix 6oz of your choice of Greek yogurt with a serving (or two) of your favorite cold cereal.  I love mixing the plain Chobani with a serving of Kashi Honey Sunshine cereal.  Another of my favorite mixtures is the vanilla Chobani with a serving (or two) of Nature's Path Kamut Puffs (more in another post about my love of Kamut puffs).

Greek yogurt and veggies:
Mix a couple tablespoons of plain Greek yogurt with a tablespoon of balsamic vinegar and some garlic (I love garlic).  Toss with a variety of veggies.  Stuff mixture into a whole wheat pita or tortilla shell.  For you non vegetarians this would be really good with a serving of grilled chicken.

Greek yogurt and baking:
You can use Greek yogurt as a replacement in baking.  The Chobani website has a ton of recipes!  I've made this banana bread recipe for my father and brothers except I used Ener-G egg replacer, whole wheat pastry flour instead of a mixture of all purpose and whole wheat flour, Splenda instead of sugar, and another half banana to replace the butter.  My Dad and brothers who are very picky junk food eaters loved the bread and devoured it without realizing the lack of fat and extra calories.

You can also use Greek yogurt instead of sour cream or mayonnaise on sandwiches, potatoes, and tacos.  Or  you can just eat it plain as part of your meal (or a super healthy snack).

Have you ever tried Greek yogurt?  If so what's your favorite brand?

What I'm Thankful For aka Oatmeal

My Love of Oatmeal

 

What kid actually likes/d oatmeal?  To me it was one of those foods I wouldn't touch even if I starving.  It would glare at me all gooey and nasty with its lack of taste and sugar.  Come on, I'd harass my mom, where are the Lucky Charms (did anyone else try to save at least a couple marshmellows for the last spoonful)?   And why would anyone choose an oatmeal cookie over chocolate chip?   But as I grew up, I realized that oatmeal had its appeal whereas sugary cereals like Lucky Charms gave me a sugar high for thirty minutes and then I was starving again.  However, I can not just eat plain oats and water.  I need substance in my oats to hide the overly oaty taste and keep me full till lunchtime.  So I've decided to give you all a few of my favorite oatmeal combinations.

 

Oats with Applesauce and Cinnamon

Combine 1/2 cup cooked oats with 1/2 cup unsweented natural applesauce and a dash or five (I love cinnamon).  Microwave for 20-30 seconds and enjoy!

 

Peachy Vanilla Oats

Combine 1/2 cup cooked oats with 1/2cup vanilla yogurt (I typically use Dannon Light 'n Fit) and a ripe peach.  Microwave for 30 seconds and enjoy a peachy keen breakfast.  Just a quick note: greek yogurt does not microwave well so use another type of yogurt if you plan on microwaving after mixing.

 

Chocolately Banana Oats

Combine 1/2 cup cooked oats with 1 medium ripe banana and 1 scoop of Chocolate Amazing grass powder.  Cook for 45 seconds then smash banana with a fork.  And smile at your inner child for realizing you would have eaten oatmeal had your mother added chocolate and banana!

 

Now you can almost do any combinations you want with different milks, nut butters, fruits, powders, etc.  I just wanted to share some of favorite combinations.  I typically buy a huge container of instant oats from Wal-mart and cook them in water for 1-1.5 minute(s) then add my extra ingredients.  What are some of your favorite oatmeal combinations?  And did you eat oatmeal as a child or were you as disgusted by it like me?

 

PS Sometimes when I'm super lazy/tired I will whip up a huge batch of oats for dinner typically with huge amounts of fruit and chocolate :)

Better 'N Peanut Butter

Growing up, I hated peanut butter especially PB&J sandwhiches and my siblings' favorite: peanut butter and marshmallow cream sandwhiches...GROSS (I still find this gross today as I really don't like marshmallows except on s'mores).  However, my taste buds have developed to love the taste of peanut butter but I'm picky about peanut butters that I will actually eat.  While I was losing weight, I was terrified of peanut butter and its insane calorie count of 200 calories for two tablespoons.  So I desperately searched for a lower calorie peanut butter and found Better 'N Peanut butter (http://www.betternpeanutbutter.com/) with a lower calories and fat grams than regular peanut butter.  Two tablespoons only contain 100 calories and 2g fat which is perfect for the peanut butter lover whose trying to cut back on fat and calories.  There is also a lower sodium option with only 90mg of sodium per serving.  Now the important information: watch out because this peanut butter is addictively wonderful!  Because of the lack of preservatives, jars must be refrigerated after opening which makes it a bit thicker than most PBs.  To me it's creamy and smooth and kind of like peanut butter yogurt (Sometimes I even eat it out of the jar).  I haven't noticed a difference in taste between the regular and lower sodium version.  I've made sandwhiches, sauces, and even baked with Better 'N Peanut Butter with delicious and healthy results.  WARNING:  if you are pure PB fan, you might not enjoy refrigerated PB or the slightly more sticky texture or the less sweeter taste.  However, if you a dark chocolate fan, pick up a bottle of the chocolate Better 'N Peanut Butter which is equally fantastic.  I'm not a huge chocolate fan (no one ever believes me!) so this is the perfect combination of peanuts and chocolate without being overwhelming sweet with the same nutritional stats as the original flavor.  So now I average a jar each week depending on whether I have self control or not!  Just a little note: I've discovered that Better 'N Peanut Butter is cheaper at Trader Joe's than Whole Foods.