Lightened Up Mustard Potato Salad

As the winds warms and the sun extends its hours, the smell of the grill is sure to be around. Weekend cookouts become more frequent and with that some of our favorite dishes like pasta salad, fruit pizzas, and the ever creamy potato salad. However, the potato salad has gotten a bad rep for being calorie and fat loaded which makes us slowly and sadly skip over the American favorite. The following recipe makes a simple swap for the mayo using protein packed greek yogurt without skimping on your favorite flavors.

Recipe:

1 lb red skinned potatoes (I peeled them for my husband but if you ask me skins are always better left on!)
1/3-1/2 c low fat plain greek yogurt (use more depending on your desired creaminess)
2 hard boiled eggs; chopped
1/4 c chopped white onion
3/4 tbsp yellow mustard
1 tbsp paprika
1 tsp garlic powder
salt and pepper to taste

1. Cut potatoes into 1/2 in cubes and place potatoes in large pan and cover with water; cook on medium heat uncovered until tender but not mushy; approximately 20-30 minutes. Remove from stove and cool until easy to handle.
2.  Mix remaining ingredients in large bowl and mix together. Adjust seasonings to match your flavor profile. And yes it is just that easy!
3. Store in the refrigerator and take to your favorite cook out or bring to lunch during the week.

Gluten Free Pistachio Chocolate Brownies

I am sure that you can tell from recent posts that I love attempting to create healthy fixes for my ever nagging sweet tooth (although my attempts aren't always a success as my trash can knows all too well). The following recipe uses creamy pureed avocado and enough cocoa powder to satisfy any chocolate lover's craving with a hint of salted pistachios for the perfect balance.

Recipe

1 ripe avocado
1 tsp gluten free baking powder
1/4 cup unsweetened almond milk
2 eggs
3 tbsp cocoa powder
1/8 c agave nectar
1 1/2 tsp pure vanilla extract
1/8 tsp pink Himalayan salt
1/4 cup salted pistachios
1/4 cup raw cocoa nibs

1. Preheat oven to 350 and spray square baking dish.
2. Puree avocado in food processor until smooth and creamy texture achieved (process may take a couple of minutes).
3. Pulse pistachios and raw cocoa nibs until finely chopped; set aside.
4. Add pureed avocado, agave nectar, vanilla, and eggs in mixing bowl and mix. Add almond milk until evenly combined.
5. Add cocoa powder, salt, baking powder, and half of pistachio mixture to wet ingredients and mix until combined.
6. Pour mixture in baking dish and bake at 350 degrees for approximately 20 minutes.
7. Remove from oven and top with remaining pistachio mixture.

Tofu Curry with Cauliflower Rice

I've been wanting to step out of my box a little and try alternate flavor profiles and I stumbled upon a recipe for coconut curry chicken on Pinterest. (find the original recipe here: http://iowagirleats.com/2014/03/26/cashew-chicken-coconut-curry-20-minute-meal-31-meals-cookbook-giveaway/) I adapted the recipe for a lower calorie and vegetarian dish by using extra firm tofu and cauliflower rice (and yes cooking with Tofu can be scary but I found if you pat dry it helps sustain the firmness during recipes) I loved the bold flavor of curry with creaminess of the coconut milk and subtle texture of the pan fried tofu; a definite repeat recipe for me!

For Tofu Curry:
2 Tablespoons avocado oil 
1/4 container extra firm tofu (place cut tofu on paper towel to allow excess water to drain before cooking)
1/4 tbsp minced garlic
1 tsp ground ginger 
1/2 white onion, finely chopped
1/4 package snap peas (I used frozen and thawed before cooking)
1/4 package organic white mushrooms sliced
1/4 cup peas ( i used frozen and thawed before cooking)
1-1/2 Tablespoons curry powder
3/4 teaspoon sea salt, divided
red pepper flakes to taste
1/2 can light coconut milk
1 cup veggie 
1/2 cup roasted unsalted cashews

For Cauliflower Rice:
1/2 head cauliflower 
salt and pepper to taste
1 tsp butter

1. Place 1/2 head cauliflower in food processor and grind until finely chopped and rice like consistency is achieved. Place cauliflower in microwave safe bowl and season with salt and pepper. Set aside. 
2. Heat 1 Tablespoon avocado oil in a large, deep skillet over medium heat then add tofu and season with salt and pepper. Sauté about 3 minutes on each side or until golden brown. Remove from pan and set aside.
3. Add remaining avocado oil, garlic, ginger, onion, snap peas, peas, mushrooms and a pinch of salt to the skillet then cook until slightly softened, stirring frequently, about 3-5 minutes.
4. Add curry powder, coconut milk and vegetable broth and stir. Season with salt, pepper, and red pepper flakes to taste. 
5. Bring to a low boil and then reduce to simmer. Cook for another 4-5 minutes or until the liquid is reduced and slightly thickened and add tofu to combine. 
6. While sauce continues to cook; place cauliflower in microwave for 3-5 minutes or until tender. Remove and add 1 tsp butter.
7. Remove sauce from heat and pour 1/2 over cauliflower rice and garnish with cashews. Save remaining sauce in refrigerator for left overs.

Artichoke and Mushroom Spaghetti Bake

Marinated artichokes are one of my favorite staple vegetables to add to pasta, pizzas, casseroles, sandwiches, and salads; they are so versatile and offer a unique flavor punch to any dish. When I decided to cook a spaghetti bake, I was excited to find an unopened jar of artichokes in my pantry! I also had a package of organic white mushrooms, a can of organic chunk tomatoes, and a container of ricotta cheese that all blended together for a tasty main dish.

Recipe:

3/4 cup fresh sliced white organic mushrooms (could also use baby portobello mushrooms)
1 1/2 cups low fat ricotta cheese
1 can organic diced tomatoes in juice
1/2 package whole wheat spaghetti
1 jar marinated artichokes
1/4-1/2 cup fresh parmesan cheese blend
1/4 cup white onion
1 tsp minced garlic
1 1/2 tsp basil
1 1/2 tbsp oregano
red pepper flakes to taste
salt and pepper to taste

1. Preheat oven to 350 degrees and grease 9 x 13 in baking dish
2. Cook spaghetti until al dente
3. While spaghetti is cooking, spray non stick pan or add 1 tbsp olive oil with minced garlic and onion and cook until fragrant. Add mushrooms and cook until soft. Set aside.
4. Combine ricotta cheese, spices, tomatoes, artichokes,  cooked and drained spaghetti, and mushroom mixture in large bowl and mix until evenly combined.
5. Pour into baking dish and top with fresh parmesan cheese blend
6. Cover with foil and bake 20-30 minutes until bubbly.

Gluten Free Low Sugar Brownie Bread

Brownies are such a decadent treat and are oozing with chocolatey goodness and not to mention calories and sugar. The following recipe gives you the best of the bread and brownie worlds while satisfying your sweet tooth. My husband loves this recipe and doesn't even miss the real thing! I replaced finely ground almonds to replace the flour for a gluten free recipe, but you could also substitute for a whole wheat flour. Enjoy!

Recipe:

1/4 c raw cocoa powder

1/2 tsp cinnamon

1/4 c melted organic unrefined coconut oil

1 mashed ripe banana

1/2 c amber agave nectar 

1 egg

1/2 tsp pure vanilla extract

1 tsp baking powder

1/4 tsp pink Himalayan salt

1 3/4 c finely ground almonds

1. Preheat oven to 375 degrees and grease baking dish

2. Place approximately 4 cups (may need additional or fewer) raw almonds and place in food processor; grind until finely ground (almost flour like in texture and should make approximately 2 cups)

3. Combine oil, banana, and nectar and blend until light and fluffy.

4. Add egg and vanilla and mix until evenly combined

5. Combine dry ingredients in small bowl and add to wet ingredients. 

6. Place batter in greased pan approximately 20-25 minutes or until you can insert a toothpick and take it out without residue. 

Black Bean Burger

Veggie inspired burgers are an easy and good way to get protein; and believe it or not they are just as easy to make at home and keep in the freezer for a quick dinner served with steamed vegetables or hand cut fries. The following recipe uses black beans and is gluten free with finely ground cashews in place of flour or oats. I topped this burger with fresh spinach, Roma tomatoes, a slice of fontina cheese, and spicy mustard; yum!

Recipe:

2 cups cooked black beans (you could also used canned black beans)
1/3 c finely ground cashews (almost flour like in texture
1 egg and 1 egg white
3/4 tsp ground cumin
1/2 tsp cilantro
1 tsp garlic powder
1/4 cup mixed shallots, garlic, and onion
1 1/2 tsp lemon juice
1 tbsp olive oil
salt and pepper to taste

1. Combine 3/4 beans, cashews, egg, egg white, shallot mixture, and seasonings to food processor and process until evenly combined.
2. Add in remaining black beans and pulse until just combined.
3. Heat large skillet with 1 tbsp olive oil.
4. Form mixture into patties and cook about 3-4 minutes on each side or until golden brown.
5. Remove from heat and let cool before freezing.

* if mixture is too crumbly add water
* to cook once frozen: put on lined baking sheet and bake on 350 for approximately 8-10 minutes or until cooked through

Blueberry Quinoa Protein Bars

Once you make your own granola bars or protein bars at home, I assure you you'll never go back. But sometimes it's easy to get stuck in the rut of making the same recipe (i.e. my trusty chocolate protein bar recipe) over and over until our taste buds are screaming at us for a new flavor.  I have tried quinoa based protein bars in the past and didn't always have the best luck; so I was a bit skeptical to try it in another recipe. When I had previously tried quinoa based granola bars I cooked the quinoa prior to mixing into my bar batter; but when I was searching for quinoa based recipes I found that a lot of people left it raw….so I gave it a try. I was so happy with the results and love the texture the quinoa added; the bar reminded me a lot of the products from Two Moms in The Raw which are delicious if you have ever tried them.

Recipe:

1 cup uncooked quinoa
1 cup rolled oats
1/2 cup PB2 already mixed
1/4 cup ambe agave nectar
1/2 cup pure honey
1/2 cup dried blueberries (I like to dehydrate my own fruit to eliminate added sugars)
1/2 cup raw almonds
1 tbsp avocado oil

1. Preheat oven to 350 degrees.
2. Place 1 cup quinoa and 1 cup oats on baking sheet and toast for 10 minutes.
3. Meanwhile combine peanut butter, honey, agave nectar,  and oil in microwave safe bowl; microwave on high for about 90 seconds or until easily combined with spoon.
4. Add toasted oats and quinoa, blueberries, and almonds to peanut butter mixture.
5. Press into greased square baking dish and cook about 20 minutes. Let cook 1-2 hours before cutting.
6. Store in airtight container for an easy snack.