Here's a little hump-day inspiration to get off your but and start moving! Remember, food is just a piece of the equation- exercise is equally as important in living a healthy lifestyle!

Quinoa- A Nutritional Powerhouse

Quinoa is a grain-like seed that is definitely dietitian approved! It is unique because it is a complete protein, meaning that it includes all essential amino acids. Most grains lack the amino acid lysine. Because of its amino acid profile, it is a great choice for vegetarians or vegans.  Quinoa is also high in folate and phosphorus and many B vitamins.  This nutty-tasting grain is great option for individuals following a gluten free diet!

Quinoa is a great substitute for other grains in the diet and can be used in a variety of ways. I’ve got to be honest with you- quinoa tastes pretty bland on it’s own but luckily you have me to help you spice up your quinoa and make it taste delicious! Here are some selection and cooking tips:

How to Select and Prepare:

-Quinoa is widely available in prepackaged containers as well as bulk bins.

- Make sure you wash the seeds before cooking! The processing methods do remove some of the soapy chemical which covers the quinoa, however it’s best to run cold water over the quinoa and wash thoroughly using a strainer.

-To cook the quinoa, add one part of the grain to two parts liquid in a saucepan. Because the quinoa is quite bland, you can use low-sodium chicken stock or vegetable broth as a cooking medium. You can also spice things up a bit and use other interesting liquid such as apple cider, pomegranate juice, etc.

-After mixture is brought to a boil, reduce the heat to simmer and cover. It will usually take 15 minutes for the quinoa to completely cook.

-Do no remove the cover and stir! Let the quinoa do its thing.

Here are some serving ideas:

-Combine with nuts and fruit for a power-packed breakfast

-Add to soups

-Used in place of rice in dishes

-Use ground quinoa flour in cookies or baked goods

~Quinoa with Roasted Butternut Squash, Spinach, Pear, and Lemon Zest~

~Powerful POMS~

Today we are talking about one of my favorite winter fruits: pomegranates. Yes, they are bulky and actually pretty ugly on the outside. However, you must not judge a fruit by it’s dirty and ugly cover! Once you cut into a pomegranate, you will understand. They are bright red in color and bursting with fresh juice and seeds, which is why they’re sometimes called the “jeweled fruit of winter”.

Once you cut open a pomegranate all you have to do is pull out the seeds (yes, it is annoying and messy, but definitely worth it!)

Pomegranates are packed with nutrients, which is why they’re referred to as a superfruit. Pomegranate seeds are the edible part of the fruit and contain 11g of fiber per 1 cup serving. They also contain high levels of vitamin C, which help keep our skin smooth and wrinkle free! Most importantly, they're packed with antioxidants and actually contain higher levels of antioxidants than those of blueberries, cranberries and even red wine or green tea. This powerful fruit may also play a role in reducing heart disease, cancer, as well as other illness through its antioxidant power. Simply stated, this is one fruit you definitely want to include in your diet!

Purchasing Tip: When buying pomegranates, choose those that are heavy and without splits on its skin (heavier= juicier!).

OK, so now that you understand why pomegranates are so important to eat, lets discuss ways in which we can include them in our diet:

-Eat the seeds plain!
-Toss into yogurt or salads
-Use in desserts
-Incorporate into dressings and marinades

Here’s an example of how I get my daily dose of pomegranate seeds:

Yogurt with Pomegranate and Granola
I use a good fat-free yogurt (I love Stonyfield fat-free French Vanilla) and toss in some pomegranate seeds and a little granola for extra crunch. It tastes amazing and will definitely leave you feeling satisfied!

Happy Thanksgiving!

 ~Happy Thanksgiving from Dani’s Dish!~

For those of us who are health conscious throughout the year, thanksgiving can be a rough day- we get extremely bloated, have tummy aches, and often suffer from a much deserved food coma.  How can we avoid this awful feeling? Well, it’s actually quite simple. Thanksgiving is all about abundance, however that doesn’t mean we need to go crazy! The average adult consumes 3,000 calories and ~229 g of fat in one Thanksgiving meal! That’s insane. A 160-pound person would have to run at a moderate pace for four hours, swim for five hours or walk 30 miles to burn off these calories! Here are some tips:

• PACE YOURSELF. Try everything, but only small amounts of each item.
•  Watch your portions and try to only fill up one plate if possible. If you end up with two plates, well, that’s ok… just don’t go for three!
• Try to think of this meal as any other—would you really eat three plates of food for one dinner?? I really hope not!
• Exercise the morning before the big meal. Even if it’s a small jog, a quick 15 minutes on the elliptical, etc. It is likely that you won’t want to eat as much as you would have if you didn’t work out!
• Fill up on the turkey and veggie side dishes rather than the creamy/high calorie dishes.
• ENJOY yourself and don’t worry too much… you can always be extra healthy tomorrow :)

All About Pumpkin~

Who doesn’t love pumpkin? It’s delicious in soups, pies, cakes, lasagna, you name it! Pumpkin also has numerous health benefits; it is loaded with antioxidants and is a great source of potassium, zinc, vitamin A and fiber. Not to mention that it only contains 49 calories in one cup! Pumpkin is abundant during the fall and you can find canned pumpkin at your local grocery store. If you’re feeling extra motivated, you can also roast your own pumpkin for a homemade puree. Here are two unique recipes which feature this versatile ingredient:



Pumpkin oatmeal

My pumpkin oatmeal is a perfect breakfast for a cold fall morning. This oatmeal is packed with fiber and will definitely give you a power boost to get you through the morning. The pumpkin adds a new dimension of flavor that makes this oatmeal rich and creamy. 

Ingredients:

• 2 tbsp pumpkin puree
• 1/2 cup whole rolled oats
• 1 cup vanilla soymilk (or regular milk, whichever you prefer)
• 1 tsp vanilla
• 1 tsp cinnamon
• 1 tbsp bran
• 3 tbsp fat free vanilla yogurt

Directions:

1. Boil milk
2. Stir in oats and vanilla
3. Cook about 5 minutes over medium heat; stir occasionally
4. Once oats are fully cooked, add in pumpkin, cinnamon, bran and stir.
5. Serve in bowl and add yogurt on top.
6. Sprinkle with raisins, pomegranates, nuts, etc.!
7. Enjoy!

Pumpkin Dumplings
This a unique way to use some extra pumpkin in a really delicious and light appetizer. I made a filling of sauteed shallots, pumpkin puree, ricotta, cinnamon and fresh sage to create a twist on the traditional Japanese steamed dumpling-- they are AMAZING (not to mention, quite impressive looking!)

Ingredients

• 1 cup pumpkin
• Dumpling wrappers (you can find these in the frozen section at any Asian market)
• ½ cup part-skim ricotta
• 1 shallot
• 1 tbsp fresh sage
• Freshly grated parmesan

1. Saute shallots in olive oil until translucent.
2. Combine pumpkin, ricotta, finely chopped sage, cinnamon and sauteed shallots in a bowl.
3. Lightly coat dumpling wrapper in water so it becomes soft.
4. Fill each dumpling wrapper with 1 tbsp filling and pinch the sides together so it is completely sealed.

5. At this point you can freeze some dumplings for later use. To cook the dumplings, heat 2 tbsp of oil in a large skillet over medium-high heat. Arrange dumplings in the pan, seam side up, with a sliver of space between each (so they don't stick together). Pan-fry until the bottoms are golden brown. With a large lid in one hand, carefully add 1/3 cup water to the pan. Immediately cover, and cook the dumplings for a few minutes, or until the water is evaporated. Uncover and finish cooking until all the water is gone - another minute or so.

6. Drizzle with olive oil and parmesan cheese. Enjoy!

Kale Chips

So lets talk kale. I know that the picture to the right might seem scary to those of you who have never tried kale. It looks way too healthy, which likely means it lacks flavor, right? WRONG. You are so wrong you have no idea. Kale is one of the healthiest and nutrient rich vegetables around (its very high in Vitamin K, A, C, and fiber). It has antioxidant and anti-inflammatory properties, which help fight disease. Kale also helps to detoxify our bodies and may be helpful in reducing cholesterol. Yes, kale is super healthy (not to mention it has barely any calories), but it also tastes REALLY good when you cook it the right way. There is no need to buy kale chips from Whole Foods or your local health food store-- they are super easy and cheap to make and will turn all of you into kale lovers :)

Kale Chips

 Recipe

• 1 bundle kale
• 2-3 tbsp extra virgin olive oil
• Salt
• Pepper
• Cayenne Pepper (optional)

Instructions: Remove kale from stems and chop into small pieces. Place on large baking sheet. Toss with olive oil, salt and pepper. If you want some additional spice, add cayenne pepper or a spice of your choice. Bake at 325 degrees for 20 minutes or until crispy.  Hope you enjoy!

Eating With Color!

One of the healthiest ways you can eat is by choosing fruits and vegetables with a variety of colors. Why? Well, not only do different fruits and vegetables provide us with a variety of nutrients as well as fiber, but they also contain phytochemicals. Phytochemicals are protective compounds, many of which act as antioxidants and help to prevent cancer and a variety of other diseases. SO, simply stated, eat meals full of color so that you get a variety of phytochemicals! OK, enough science for today folks... lets talk food :)

Stuffed Yellow Peppers with quinoa, feta and spinach-basil pesto drizzle

This dish is out of this world. I was very impressed with myself after making this! It has quinoa, chickpeas, raisins, and spinach in the stuffing-- lots of vibrant colors and bold flavors. NOT to mention how satisfying it is. One of these peppers and you will be set for the rest of the night.


Stuffed Peppers:

• 2 Yellow Peppers (you can choose any color you like, I prefer the yellow and orange peppers for their sweetness)

Stuffing:

• 1 cup quinoa (you can also use couscous)
• 1 cup chickpeas
• 1 cup spinach
• 1/4 cup raisins
• 1/2 cup feta
• 2 tbsp lemon zest
• 2 tbsp lemon juice
• 1 tsp cardamon

Pesto Drizzle:

• 1/2 cup spinach
• 1 cup basil
• 1/2 cup parmesan
• 1 cup extra virgin olive oil
• 2 tbsp lemon juice
• 1 clove garlic

Directions:

1. Preheat oven to 400 degrees F

2. Bring 1 1/4 cups water + cardamon and quinoa to boil over medium-high heat. Reduce to simmer and cook until water is fully absorbed. Season with salt, pepper, lemon juice and lemon zest.

3. Place the quinoa in a large bowl and add the beans, raisins, spinach, feta and 1/4 cup olive oil. Season with salt and pepper to taste.

4. Slice the tops off the peppers and remove all the ribs and seeds. Stuff the peppers with the filling and drizzle top with olive oil. 

5. Place peppers in a baking dish. Fill the baking dish with 3/4-inch of hot water. Bake until the filling is golden brown and the peppers are cooked through. Approximately 45- 50 minutes.

Sauce: In a blender or food processor, combine the basil, spinach, olive oil,  garlic, lemon juice, parmesan, and salt and pepper. Blend until smooth.

Enjoy :)
                                                           Arugula and Apple Salad

This salad is super quick to make and one of my personal favorite weeknight meals. It is light yet so incredibly tasty.  Since it is fall and apples are abundant, you can really choose any kind that you like. I personally love Honeycrisps and think the work really well with this salad. I chose the arugula because it has a peppery bite to it that works well with the sweetness of the apple. 


Apple and Arugula Salad:

• Arugula lettuce
• 1 Honeycrisp apple
• 1 Lemon
• Honey
• Extra Virgin Olive Oil

Directions: Slice apples and toss with fresh arugula lettuce. Zest 1/2 of a fresh lemon and combine with salad. Juice 1/2 lemon into the salad. Add some honey and extra virgin olive oil to coat the salad. Enjoy!