Tag Archives: Healthy

Healthy Tex-Mex Cilantro Chicken Spinach Quesadilla Recipe (Dairy, Red Pepper, Corn, & Gluten-Free) Easy Appetizer for Cinco de Mayo Fiesta

May 2, 2015 Leigh 1 Comment

This cilantro chicken quesadilla is the latest in my healthy undercover veggie series because it gets spinach haters to eat like Pop-eye. And you don’t have to strong-hold the recipe to make it gluten-free and dairy-free… just switch out a few simple ingredients so that everyone may enjoy it. This makes it the perfecto appetizer for a fabuloso Cinco de Mayo Fiesta. It’s one of my favorite delicioso lunches because it’s so quick and easy to make. So let this recipe send you to Tex-Mex heaven too… guilt free!

Ingredients (for each quesadilla)

2 brown rice tortillas (or any variety of wrap you like)
a few ounces gourmet vegan soy-free cheddar shreds (this kind doesn’t have canola, soy, or milk casein protein… but try any variety of cheese you like)
½ sliced baked chicken breast (see my sautéed greens with chicken recipe for instructions, or use any ground meat)
1 ounce thawed frozen spinach (or use less fresh spinach)
⅛ of a diced onion (or use green onion, leeks, dried onion…)
a few sprigs of fresh cilantro (or dried, to sprinkle with the onion or top as garnish)
optional spices: sea salt, ground peppercorns, garlic powder (to sprinkle inside the quesadilla)
½ diced tomato (or salsa to top the finished quesadilla with)
optional: vegan unsweetened yogurt or sour cream topping
optional: guacamole topping (try my spicy recipe that’s free of red pepper here)

Instructions:

First gather all the ingredients then wash and chop the veggies. (I’ve used frozen spinach here because it’s easy to keep on hand for impromptu meals, being frozen means it’s retained all of its nutrients, more quantity may be added than if using fresh, and it doesn’t need to be washed and dried before cooking. Microwave it if you like, but definitely chop it into smaller bits.)

Lightly spray a skillet with oil and place it over medium heat. (Here I’ve used a ceramic variety, but the non-stick types work well.) Line it with your first layer of tortilla, and then sprinkle half of the cheese evenly over it.

Layer the chopped spinach over the cheese. Then dust it with spices according to your preferences.

Scatter the diced onion across the spinach layer. Add cilantro if not using it as garnish… or do both!

Then distribute the chicken over the onion. (Think about cooking extra chicken to slice and freeze for easy last minute lunches like this one.)

Add the remainder of the cheese. (An even layer acts like a glue for the tortilla.)

Top with the last tortilla and press it down with a large spatula as it cooks through. (Using a cast iron press is another option.) When the quesadilla has heated thoroughly enough to stick together, flip it over quickly with a large spatula. This side won’t take as long to cook… it will be done when it has browned nicely.

Transfer the finished quesadilla to a cutting plate and slice into equal triangles like a pizza. Serve it in the round or stacked in a pretty arrangement like this.

Offer bowls of toppings like guacamole, yogurt, sour cream, salsa, diced tomatoes, and fresh cilantro… or add dollops and sprinkles to each slice.

I like to smother flavor toppings onto each triangle then grind fresh peppercorns over the top… and the cilantro is not only a pretty garnish but adds a distinct burst of flavor.

Keep a bunch of these warm in a low temp oven to serve all at once for your Cinco de Mayo Fiesta… or just make them for yourself as mouthwatering meal that only seems indulgent!

Faithfully Yours,

Leigh

P.S. Holy guacamole! I’ve been seeing a new commercial that erringly pronounces the G in that green goodness over and over and over. If any of you out there are now wondering which way is right way to say it… think Fozzie Bear and begin the word with “wocca”. “Muchas gracias amigos!” on behalf of my Texan ears. 🙂

P.P.S. And if you crave more Tex-Mex… try my “Nacho Average Fiesta Dip” & Spicy Nachos Compuesto (Dairy, Corn, Red Pepper, & Gluten-Free) Easy Appetizer for Cinco de Mayo Fiesta.

Recipes

Healthy Gluten-Free Carrot Croutons / Vegan “Bacon” Bits Recipe for Spring Garden Salads (Perfect for Easter, Showers, Luncheons, & Brunches)

March 25, 2015 Leigh

This easy recipe for colorful carrot croutons transforms any spring garden salad into a healthy gluten-free creation. Roasting carrot slices enhances their inherent sweetness while herbs and olive oil impart crouton flavor. Use baby carrot slices for healthy vegan “bacon” bit crunch with no cholesterol. This modern twist on old favorites is a continuation of the undercover veggie series, which makes it simple to get your little bunny to eat her carrots!

Ingredients:

sliced carrots (large carrots make crouton chips, while baby carrots make bits)
extra virgin olive oil (to drizzle over carrot slices before roasting)
your favorite dried herbs & seasoning (to sprinkle before roasting, I used sea salt and dill, but try grilling spices for bits)
fresh garden salad (I used baby kale, baby chard, baby spinach, diced English cucumber, orange heirloom cherry tomatoes, sprouted pumpkin seeds, & chopped fresh parsley)
dressing of choice (try a lemon vinaigrette with a 3 to 1 ratio of extra virgin olive oil to lemon juice plus herbs like dill & parsley)

Instructions:

Wash the carrots, and peel the large varieties. These baby carrots are a peel-free shortcut to orange vegan “bacon” bits. Slice as many as you like, keeping in mind that they will shrink with roasting. (A cookie sheet full is enough to top 6 side salads.)

Disperse the sliced carrots over a parchment lined cookie sheet. Drizzle them with olive oil, or generously spray them with a Misto. Sprinkle dried herbs and seasoning over them. (I chose sea salt with dill for a light garden fresh taste, but grilling spices with black pepper would be more bacon bit like.)

Roast in a 350ᵒ oven for about half an hour… this will vary greatly depending on carrot size and oven temperament! Just keep an eye on them once the edges brown, with the oven light on. (If utilizing a dehydrator, cook them at 145ᵒ for 30 minutes, and then reduce heat to 115ᵒ for 24 hours until crunchy.)

Spoon the crunchy carrot bits over any variety of fresh garden salad.

Roasting makes them more flavorful than regular old carrot slices. (Find the bunny ears napkin ring craft tutorial here.)

Bunny sandwiches are the perfect accompaniment for a carrot topped garden salad. (Cut the bread shapes with a cookie cutter before filling them.)

The colorful carrots are a beautiful way to coordinate with any existing orange elements in your menu or décor. (See more from the leaping bunny garden party here.)

These are not only gluten-free, but also guilt-free… because no pigs or waist lines are harmed by consumption!

For more undercover veggies and a creamy dressing, see my Heartbeats Recipe here.

Faithfully Yours,

Leigh

P.S. The Easter Bunny approves this message.

(This is one of the wild backyard bunnies visiting my porch!)

Recipes

Spicy Guacamole Shooters / Avocado Appetizers Recipe (Allergy-Friendly & Nightshade Free = No Red Pepper or Tomatoes)

March 17, 2015 Leigh

This allergy-friendly guacamole recipe has no nightshades like red pepper or tomatoes, but it still has a spicy kick which makes is the perfect party appetizer that everyone can enjoy. It contains my secret Tex-Mex trick for adding creaminess, which also serves to keep the avocado from browning during the festivities. Serve it rustically in chunky form or blend it into creamy perfection. I can be served with any variety of veggies, chips, or even as a sauce for a meal. Think beyond taco pairings, and embrace it as dressing for your veggies. The heart-healthy avocados make this a guilt-free food, even though it tastes like a special treat, so enjoy!

Ingredients:

3 large avocados (add more if using small ones)
3 tablespoons lemon juice (or lime juice)
2 heaping tablespoons unsweetened coconut yogurt (or use plain yogurt, or mayonnaise, or veganaise)
1 diced leek (or use onion or spring onions)
2 teaspoons dried cilantro (add more if using fresh)
1 teaspoon ground ginger
2 teaspoons ground black peppercorns
1½ teaspoons sea salt (or no salt seasoning)
Dipping Foods: veggies for crudité or chips (pictured are pomegranate potato chips)

Instructions:

First, gather all your ingredients. Using bottled citrus juice is perfectly acceptable, just make sure that it is pure juice and not the fake variety… or else your guacamole will brown. I’ve used Haas avocados for this recipe. Ensure that they’re ripe by gently squeezing the outside. If they give in a bit, then they’re ready to eat. If not, then store them on the counter until they are.

Wash the outside of the leeks, cut off the excess green tops, and then slice them in half. Wash the insides of the two halves, and then dice them. (I really like the flavor leeks add to the mixture, and they won’t make you cry!)

Mix all of the herbs into the lemon juice to allow them time to soften while preparing the avocados. Adding yogurt or mayo is the secret Tex-Mex trick to making smooth and creamy guacamole. Both this and the lemon juice will keep the guacamole a lovely shade of green during your party.

Wash the outsides of the avocados before cutting into them to avoid transferring bacteria. Whack the avocado seed with a knife, then twist it a half turn to remove it. Slice a grid pattern into the green flesh. Use a spoon to scoop out it out, or just squeeze the rind to squish it into the bowl.

Mash and mix everything together. I use the back of a serving spoon to smash the avocado against the side of the bowl. You can serve it in a bowl rustically like this…

…or you can use a blender to smooth the guacamole into a perfect concoction. (Find a powerful one at Le fidèLe Design’s affiliate Blendtec at the link in the side bar.) Made in this way, there are no chunks of leeks or clumps of herbs, but all of the flavors are equally distributed. (I grew up making traditional guacamole with a molcajete, but I used an immersion blender here… which I admit is much faster and easier.)

Spoon the spicy guac into shot glasses or individual serving cups.

Add any variety of veggies or chips, from matchstick cut carrots (for Easter) to Fritos (for Cinco de Mayo).

On this day, I used pink pomegranate potato chips from Simply 7 to coordinate with my Candyland party theme. They are so yummy by themselves, but are really amazing when combined with the spiciness of the guacamole.

The little avocado shooters fit perfectly into the treat towers I crafted to match my theme. (I’ll be posting the tutorial on this very soon.)

You can also serve my Heartbeats Veggie Chips made from beet root with the guacamole, or try the Lettuce Turnip the Beet Dip I made to accompany it. It is a pink savory herbed avocado dip that I made for Valentine’s.

Faithfully Yours,

Leigh

Recipes

Irish Colcannon / Herbed Kale Mashed Potatoes St. Patrick’s Day Recipe (Allergy-Friendly, Gluten-Free, Dairy-Free, Vegan)

March 6, 2015 Leigh 2 Comments

Most traditional preparations and modern recipes for Irish Colcannon call for ingredients like cream and butter. Tasty as they may be, these ingredients aren’t as healthy as their dairy-free counterparts. Making them vegan also ensures that every St. Patrick’s Day guest may be served without worry. I’ve also switched out cabbage for the superfood kale, and added some amazing herbs. This healthy recipe transformation allows it to be enjoyed as an everyday food, while still tasting like a comfort food. So use it to feed your holiday guests, or just divide the recipe to indulge in it yourself!

Ingredients:

5 pound bag Yukon Gold Potatoes (these have a natural buttery flavor, but use what you like)
1 cup unsweetened almond milk (or any other variety of milk)
½ cup extra virgin olive oil (you can reduce the amount, or try another healthy flavorful oil)
1 big bunch of kale chopped (use any variety, just remove the core stems)
1⅓ cup diced leeks (or onions, scallions, green onions…)
⅔ cup minced fresh parsley (I used curly but flat leaf is great too, cut back if using dried)
½ cup diced fresh chives (= ⅔ ounce organic package, or ¼ cup dried)
1 teaspoon ground black peppercorns
2 teaspoons sea salt (you can always use less, or try a no salt seasoning)
Optional: turkey bacon pieces to mix in and gluten-free breadcrumbs to top it with… Yummy!

Instructions:

Wash and scrub the potatoes with a brush, and then cut them into quadrants for faster cooking. (I intentionally don’t peel mine because the skins contain most of the vitamins and fiber… plus they add a lovely rustic texture!) Bring them to a boil in salted water over high heat, and then reduce to a simmer.

While the potatoes are cooking… wash the kale, chives, parsley, and leeks.

Leeks tend to get dirt stuck inside them, so it’s best to wash the outside first then cut them in half before washing the insides.

Dice those leeks and chives. (I love that leeks won’t make you cry like onions!)

Mince the parsley. (The right side is the before, and the left is the after.)

Trim off the hard core stems of the kale and chop up the leaves.

When the potatoes are tender enough to pierce with a fork, drain the cooking water out. (Check out my quick and easy recipe for cauli-potatoes here.)

Mash them in the same cooking vessel with a masher, use a potato ricer, or do what I did and use an immersion blender. (Yes, I use that baby on everything!) Keeping the vessel heated, stir in the almond milk, olive oil, salt and pepper.

Mix in the veggies and herbs then heat them through. These can all be safely eaten raw, so the amount of time you cook them is a matter of taste. (I prefer to just wilt mine a good bit to preserve the vitamins and texture.)

You can plate these directly from the stove…

…Or you can serve them in a casserole dish. The traditional look is to make a well of butter in the middle, but I elected to top ours with browned gluten-free breadcrumbs. (= yummier & healthier!)

Colcannon is traditionally served with ham or bacon, but we went with slow-cooked stew beef and carrots here. (I will so be mixing in turkey bacon pieces next time!)

This recipe earned “Wows” from my non-vegan picky eaters and did not last long at all… and I’m hoping it won’t with your family either!

Faithfully Yours,

Leigh

P.S. I love buying like a locavore! If you can’t take advantage of area farmer’s markets, look for your states labeling like the one on my leeks that said “Go Texan.”

Recipes

Healthy “One-Pot” Cocorico Roasted Chicken (or Turkey) & Root Vegetables Recipe

November 24, 2014 Leigh

Making healthy roasted chicken and root vegetables is so easy with a Cocorico Roaster. I love to use mine as an easy “one-pot” wonder that presents beautifully from oven-to table. The night before a long day, I can peel the veggies and add herbs so it only needs to put it in the oven for a hardy home-cooked meal. Larger roasters will also accommodate a small turkey for the holidays.

Ingredients:

1 roasting chicken (or turkey, in a size that will fit your Cocorico roaster)
2 teaspoons thyme
2 teaspoons rosemary
1 fresh lemon
1 teaspoon sea salt (or to taste)
Olive oil (enough to coat chicken & drizzle a little over veggies)

Multicolored root vegetables in season (enough to fill the cocorico base):

~1 pound carrots
~3 beets
~2 parsnips
~1 bunch radishes
~1 or 2 pounds fingerling (or new) potatoes
(& turnips if you have better luck than I did finding good ones)

Instructions:

Cocorico roasters in glazed terra cotta are available locally and online. I ordered mine from Napa Style because it was the biggest I’ve seen, and also had a larger turkey cone that fit over the chicken cone. Soak the whole thing under water at least 30 minutes before cooking. This prevents any heat damage to the vessel. I saturate mine in a bleached clean sink.

Preheat your oven to 400ᵒ, while you soak the roaster and prep your veggies. There are a beautiful variety of purple, orange, red, and white root vegetables available. Peel and cut them into about 2 inch chunks to ensure even cooking. Some recipes will advise you boil potatoes ahead of roasting, but I’ve found that to be completely unnecessary if you buy small fingerlings. They roast just like baked fries. They’re prettier, easier, and quicker… so save the big ones for baked potatoes. Radishes may seem like an odd choice for roasting, but they completely change character after cooking. They mellow out, losing their sharpness and spicy heat. I really do prefer them this way.

Place these in a bowl with herbs and add just the smallest drizzle of olive oil. (The chicken juices will flow over the veggies while cooking thus providing more flavor.) Squeeze a little of your lemon over the veggies, and save the rest to place inside the chicken cavity before setting over the roasting cone. Add sea salt and toss to coat everything well. This may be done ahead of time, just cover the bowl and refrigerate it until needed.

Many recipes will also instruct you to wash chicken inside and out before cooking, but I read a study that found it only served to spread dangerous bacteria all over your kitchen. Thorough cooking will kill bacteria while rinsing will not. Drain the fluid and remove any extra gifts left in the cavity (neck, gizzard, giblets). Then set the chicken onto the soaked Cocorico. Other recipes will also say to do this with the legs up and trussed, but this is really subjective to the size of your roasting cone versus the size of your bird. I used a smaller chicken in the pictures, which would have been physically impossible to set upside down. It cooked beautifully and tasted great. Just place the chicken whichever way you can get it onto the cone. It’s really hard to mess up dinner with a Cocorico!

Roast in the oven at 400ᵒ for about 15 minutes, and then reduce it to 375ᵒ for an hour longer (for ~4 lb chicken). Because every oven heats differently, the safest way to cook is with a meat thermometer. Place it in the thickest part of the thigh, but not to the bone. www.foodsafety.gov says 165ᵒ is poultry’s magic number! I’ve also read to rotate the Cocorico every 15 minutes. Thinking of how heavy it was, how that would let heat escape, what else I could spend my time accomplishing, and burn potential… I decided to forgo that. Once again, the simplest way proved itself. The chickens turned out exactly the same.

Use a serving spoon to gently toss the roasted veggies, so that the juices are fully distributed. It’s easiest to serve the veggies first and then carve into the meat, using the newly empty well to hold the pieces. Or it can all be transferred to other serving dishes… but I prefer to avoid washing extra tableware, and the filled Cocorico looks so lovely. If trying this, be sure to use adequate hot pads beneath it.

In the past, I’ve saved time by omitting the oil and placing the roots directly into the Cocorico. When it finished cooking, I would sprinkle fresh herbs and orange juice over the top, stirring it right in the roaster. Whichever way you chose to prepare it, with whatever vegetables, with either chicken or turkey, and legs cooked up or down… Cocorico roasters make it all turn out so beautifully! (See this for yourself at the link: Last Minute Cocorico Rooster Theme Dinner Party Décor Ideas.) So think about getting one for yourself, and leave the “beer-can chicken” to the tailgaters! 🙂

Faithfully Yours,

Leigh

Recipes

Quinoa Pilaf Stuffed Patty Pan “Mini” Squash Recipe (Healthy, Gluten-Free & Dairy Free)

November 3, 2014 Leigh

Growing up, I would eat any vegetable that my mother said was of the cute “baby” variety. Broccoli became baby trees, Brussel sprouts were baby cabbages, and patty pans renamed baby squashes. Now that I’m an adult, I make those adorable mini squashes into a healthy yet beautiful dish that’s actually really easy to make… it just looks like it took work. It will satisfy the vegans when made this way, as a side dish, but you can add ground meat to the pilaf to make it a complete meal. And as it’s a gluten-free and dairy-free recipe, everyone at the table can enjoy it. This makes it perfect for this time of year when folks gather to celebrate together in the spirit of Thanksgiving. See more of the Fall Leaves & Pumpkins Themed Thanksgiving Tablescape Décor Ideas here.

Ingredients:

½ cup cooked quinoa (or brown rice) with 1 cup water
I container of patty pan squash
½ cup chopped leeks (or onion)
½ cup diced tomatoes
½ teaspoon minced garlic
2 teaspoons olive oil
½ teaspoon dried thyme
1 teaspoon dried parsley
¼ teaspoon salt (or to taste)
dash of ground peppercorns

Instructions:

Cook the quinoa (or brown rice) according to package instructions. (If you’re just making this for yourself… it’s the perfect way to spruce up leftover grains.) Steam the squash about 4 or 5 minutes or until bright, soft, and tender. (Time will vary depending on method… electric steamer, in a steamer basket on the stove, microwave.)

Chop, mince, and measure while you’re steaming. Combine all of the ingredients in a bowl. When the patty pans are cool enough to touch, cut an inverted cone shaped depression into each squash (like you would cut the top out of a strawberry).

Set these into your serving dish. Dice the cut-out squash bits, and mix this into the rest of your ingredients. Spoon this quinoa pilaf into each squash and serve immediately. (If you need to prepare this ahead of time, the pilaf stuffed squash reheats beautifully.) Bon appétit!

Another great recipe for Fall is my Quick & Easy “Shortcut” Cauliflower Mashed Potatoes Recipe (Heart-Healthy & Dairy-Free) 🙂

Faithfully Yours,

Leigh

Recipes

Quick & Easy “Shortcut” Cauliflower Mashed Potatoes Recipe (Heart-Healthy & Dairy-Free)

November 3, 2014 Leigh

Just about everyone likes mashed potatoes, but not everyone can enjoy eating them guilt-free. And who has time to gather and prepare all the ingredients then boil and mash the potatoes into smooth perfection? This super quick and easy recipe uses mostly shelf-stable pantry items, so it can be made last minute. It takes into account allergies and other health concerns by omitting all the saturated fats from dairy… which will satisfy the gluten-free vegans as well. Calories are also cut dramatically by adding cauliflower. This recipe for “Short-Cut Cauli-Potatoes” even fooled my Grandmother into eating her veggies. She’s enjoyed eating her way to losing about 70 pounds!

Ingredients:

1 head cauliflower
2 cups water
1 tablespoon dehydrated chopped onion (= shortcut)
¼ teaspoon garlic powder (= shortcut)
1 tablespoon dried parsley (+ more for garnish = shortcut)
1 teaspoon salt (adjust for taste or health needs)
1 tablespoon extra-virgin olive oil (heart healthy)
1 cup Potato Buds (secret ingredient shortcut = dehydrated potatoes in a box)

Instructions:

Separate the cauliflower head into small sections and wash well. Place in a pot with 2 cups of water. (This amount is important because we do not drain it, which also helps retain the vitamins.) Add the onion as well.

Place covered over medium heat for about 15 minutes (or until cauliflower is soft and tender).

Use an immersion blender to “soupify” the veggies. Mix in the potato buds a little at a time, until thoroughly blended. Add the rest of your spices and olive oil.

Place in a pretty covered dish and garnish with more parsley. No one had ever guessed they’re made from dehydrated potatoes, but I guess my secret shortcut is out now! Just don’t tell Grandma 🙂 Bon appétit!

Pictured is another great recipe for Fall, my Quinoa Pilaf Stuffed Patty Pan “Mini” Squash Recipe (Healthy, Gluten-Free & Dairy Free) 🙂

And see more of my Fall Leaves & Pumpkins Themed Thanksgiving Tablescape Décor Ideas here.

Faithfully Yours,

Leigh

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