Zucchini Pizza

Yesterday I biked ALL the way to the grocery store (okay, it was only 15 minutes) to find they didn’t have the large whole wheat pitas I was excited to use as pizza crust. So what’s a health nut to do? Not compromise with white flour pitas, that’s for sure! Nope, they actually got a whole lot healthier and lower calorie (only 100 per piece) with zucchini!

I had remembered seeing a zucchini pizza go by on my pinterest feed, so I figured it was a good time to check it out. The verdict is: total winner!

INGREDIENTS

  • 2 medium zucchini
  • olive oil spray
  • 1/2 cup pizza sauce
  • 4 sticks turkey pepperoni (120 g)
  • 8 cherry tomatoes
  • 1/2 small red onion, thinly sliced
  • 120 g light mozzarella, shredded
  • red pepper flakes, to taste

DIRECTIONS

  • Cut zucchinis lengthwise into four slabs.
  • Place on baking sheet covered in parchment paper and spray lightly with olive oil.
  • Broil on high until they just start to brown, about 8 minutes.
  • Remove from oven and cover with toppings.
  • Broil on high until cheese browns.
  • Sprinkle on red pepper flakes, serve and enjoy!

NUTRITIONAL INFORMATION

Makes 8 “slices”.

Per slice: 100 calories, 8 g carbs, 5 g fat, 8 g protein, 2 g fibre

Advertisements

Pork Tenderloin Gumbo

Gumbo is pretty healthy as it is, with all those onions, tomatos and other stewed veggies, but I figured why not make it even healthier?! So I cut the sausage and substituted it for some lean pork tenderloin! Though one serving is only 337 calories, I couldn’t even finish my plate with all the spice, super filling veggies and lean protein. Super comforting and super healthy – this is my kind of meal.

INGREDIENTS

  • 1 tsp olive oil
  • 1 lb pork tenderloin, cut into 1″ cubes
  • 2 cups sliced white mushrooms
  • 1/2 cup chopped sweet onion
  • 1 cup chopped celery
  • 2 cloves garlic, minced
  • 2 tsp minced ginger
  • 1 tsp ground cumin
  • 3/4 tsp dried oregano
  • 1 tsp red chili flakes
  • 1/4 tsp salt
  • 1/4 tsp fresh ground pepper
  • 1 large (28 oz) can diced tomatoes
  • 1 can tomato paste
  • 2 cups cubed sweet potatoes
  • 1 cup chopped zucchini
  • 1/4 cup minced cilantro

DIRECTIONS

  • Heat olive oil in large pot. Add pork and stir until cooked on all sides, about 8 minutes.
  • Add mushrooms, celery, onions and garlic. Stir until veggies soften, about 5 minutes.
  • Add tomatoes, tomato paste, ginger, cumin, oregano, chilis, salt and pepper. Bring to a boil then reduce to simmer. Cover and simmer for 45 minutes, stirring occasionally.
  • Add sweet potatoes and zucchini and simmer another 30 minutes, stirring occasionally.
  • Once sweet potatoes are soft, remove from heat, stir in cilantro and serve hot. Enjoy!

NUTRITIONAL INFORMATION

Makes 4 servings.

Per serving: 337 calories, 39 g carbs, 6 g fat, 32 g protein, 8 g fibre

Broccoli Apple Grapefruit Salad

I wanted a super light and juicy salad to accompany the dense savoury crispy garlic mint pressed tofu I made for dinner tonight. This salad worked great, beautifully contrasting the garlic and mint flavour with one of dill and mustard.

INGREDIENTS

  • 3 cups broccoli, bite-size pieces
  • 1 apple, chopped
  • 1 grapefruit, peeled and chopped
  • 1 tbsp olive oil
  • 1 tbsp grainy dijon mustard
  • 1/2 lemon, juiced
  • 1 clove garlic, crushed
  • 1 tbsp fresh chopped dill

DIRECTIONS

  • Microwave broccoli on high for 3 minutes. Chill in refrigerator for at least half an hour.
  • Combine olive oil, mustard, lemon juice, garlic and dill. Mix well.
  • Toss broccoli, apple and grapefruit in dressing.
  • Serve and enjoy!

NUTRITIONAL INFORMATION 

Makes 2 large servings.

Per serving: 202 calories, 30 g carbs, 10 g fat, 5 g protein, 7 g fibre

Crispy Garlic Mint Pressed Tofu

This was my first time pressing tofu, and wow, am I glad I did! It’s a keeper and has a solid place in my repertoire for when vegetarian friends come for dinner. I know some people aren’t a big fan of tofu’s spongy wet texture, so this is a great way to get away from that while still being able to enjoy the benefits of this inexpensive and lean source of protein. I’d almost describe the pressed tofu as having a chicken texture, in fact it quite looks like a thin strip of chicken when you cut into it.

INGREDIENTS

  • 1 package firm tofu
  • 2 garlic cloves, pressed
  • 2 tbsp olive oil
  • 1/2 tsp salt
  • 1/2 lemon, zested
  • 1/2 lemon, juiced
  • 1/4 tsp cayenne pepper or 1/2 tsp red pepper flakes
  • 1/4 cup packed chopped fresh mint

DIRECTIONS

  • Cut tofu crosswise into 4 slabs. Firmly blot each slab between paper towel to remove excess water.
  • To make marinade, combine all remaining ingredients and mix well.
  • Cover tofu on all sides with marinade and place on a plate. Cover with plastic and let sit for at least 30 minutes at room temperature or overnight in the fridge.
  • Heat large frying pan on medium-high heat.
  • Remove tofu from marinade and press off excess liquid with paper towels. Reserve marinade.
  • Arrange tofu flat in frying pan. Cover tofu with another frying pan, weighing upper pan down with a full kettle or large can of tomato sauce or beans.
  • Cook for 5 minutes, reduce heat to medium and cook for another 5 until well browned.
  • Flip tofu, press and cook until browned, about 7 minutes.
  • Place tofu on serving dish. Pour remaining marinade into pan, heat briefly and use it to garnish tofu.
  • Serve over rice, quinoa or another grain and enjoy!

NUTRITIONAL INFORMATION

Makes 2 servings.

Per serving: 330 calories, 6 g carbs (1 g sugar), 26 g fat (4 g saturated), 22 g protein, 1 g fibre

Lemon Ginger Chicken Stir Fry

This was one of those use up the leftovers in your fridge kind of stir frys. I wanted to keep it really light and low-calorie as I had eaten about half a Terry’s Chocolate Orange (thanks for nothing, Mom) yesterday afternoon and was feeling pretty guilty…

INGREDIENTS

  • 1 chicken breast
  • 1 tbsp olive oil
  • 2 cloves garlic, minced
  • 1 tsp minced fresh ginger
  • 2 leeks, sliced
  • 2 baby bok choy, chopped
  • 1 red pepper, chopped
  • 1/2 lemon
  • pepper to taste

DIRECTIONS

  • Cut chicken breast into bite size pieces and cook in olive oil over medium heat until no longer pink, about 5 minutes.
  • Add garlic, ginger and leeks and stir for 3 minutes.
  • Add bok choy and peppers and cook until softened.
  • Turn heat off, squeeze in lemon juice and grind in pepper (I like to hammer it with TONS of pepper).
  • Serve over quinoa, rice or any other grain you like!

NUTRITIONAL INFORMATION

Makes 2 servings.

Per serving: 293 calories, 21 g carbs (8 g sugar), 11 g fat, 30 g protein, 3 g fibre

Fennel, Cannellini Bean & Prosciutto Salad

I got a reservation at Noma!!! I cannot believe my luck! Noma in Copenhagen is, for the 3rd year in a row, rated the #1 restaurant in the world.

Dave and I are taking a trip to Copenhagen and Stockholm in September, so naturally we had to do a bit of research on the food we’ll be exploring over there. We marked our calendars for June 11th, 2012, reservation day for the month of September at Noma. We weren’t expecting success as an estimated 20,000 people try to get a reservation on reservation day, and we only have a 4-day window in town, but somehow, at 2 AM (10 AM Copenhagen time), after 7 minutes of Chrome browser refreshes we got through to find but a single time slot left that works for us! Lunch date at Noma on September 4th!

So because I was feeling so stoked all day, I thought I’d keep the mood light and fresh with a delicate summer salad for dinner. Fennel, cannellini beans, peas, carrots, egg and prosciutto made for a playful combination of flavours and an extraordinarily satisfying salad, packed with protein, fibre and healthy fats.

INGREDIENTS

  • 2 fennel bulbs
  • 1 can cannellini or white beans, drained and rinsed
  • 2 1/2 cups frozen peas and carrots
  • 4 eggs
  • 1 tbsp freshly squeezed lemon juice
  • 1 handful fresh dill, loosely chopped
  • 4 tsp whole grain dijon mustard
  • 2 tbsp olive oil
  • 1 clove garlic, crushed
  • 1 tsp coconut palm sugar (or white/brown sugar)
  • salt and pepper to taste
  • 8 slices lean prosciutto

DIRECTIONS

  • Discard tough outer layer of fennel and slice thinly. Submerge fennel in an ice bath and set aside for 15 minutes.
  • Bring a small pot of water to a boil and cook eggs for 9 minutes. Remove from heat immediately and plunge into cold water.
  • Meanwhile, blanche peas and carrots in another pot of boiling water for 3 minutes. Remove from heat immediately and plunge into cold water.
  • Combine fennel, peas, carrots and beans in a large bowl.
  • To assemble dressing, mix lemon juice, dill, mustard, olive oil, garlic, sugar, salt and pepper in a small dish.
  • Toss fennel salad with dressing.
  • Warm a drizzle of olive oil in large frying pan and cook prosciutto until crispy.
  • Arrange salad on serving plate, garnishing with quartered egg and prosciutto.
  • Serve and enjoy!

NUTRITIONAL INFORMATION

Makes 4 servings.

Per serving: 480 calories, 50 g carbs, 8 g sugar, 17 g fat, 31 g protein, 16 g fibre

And what to do with the fennel tops you now have lying around? Pop them in a vase and you have an instant green centrepiece!

Nut-Free Vegan Pesto Sauce

I happened across nutritional yeast at the grocery store over the weekend and remembered seeing it featured in a recent Women’s Health Magazine article. So I grabbed it, did a quick Wikipedia search and decided to give it a whirl as a parmesan and pine nut substitue in pesto sauce! I absolutely love pesto sauce and though it is nutritious it is quite high in calories. Nutritional yeast sports a cheesy and nutty flavour making it the perfect substituting for parmesan and pine nuts, slashing the pesto’s calories and fat.

 

INGREDIENTS

  • 1.5 cups fresh basil leaves
  • 2 cloves garlic
  • 1/2 cup nutritional yeast
  • 1/4 cup olive oil
  • 1/4 fresh parsley, chopped (optional)

DIRECTIONS

  • Place all ingredients into a food processor and blend into a smooth paste.
  • Throw it over pasta, pizza dough or on a sandwich and enjoy!

NUTRITIONAL INFORMATION

Makes 1 cup.

Per tbsp: 37 calories, 1 g carbs, 0 g sugar, 3 g fat, 1 g protein, 0 g fibre