My New Addiction

Everyone by now should know how much I love butter and sugar (and if you don’t you clearly have not been reading this blog), so you might be surprised to learn that my new addiction is…gasp!... healthy. Although I try to maintain a good balance between healthy food and decedent deliciousness, I have sometimes justified tipping the balance to the later by sighting that Paula Deen is still alive and well. Paula may be alive, but unfortunately, not so well. With my favorite Southern lady’s announcement of her Type II Diabetes I decided to take a good look at my diet and see where I could incorporate more nutrient-dense foods. This won’t be the end of Bombshell Baking and all the delicious fatty sugary wonders that brought me to the kitchen in the first place, but I thought I’d share one of my new favorite things: fruit and veggie smoothies.

These smoothies are kind of amazing. It helps me get more fruits and veggies into my diet, and I can tell how much better my body feels after I drink one. At first they tasted a little weird, but now I find them delicious. I’ve gotten to a point where if I don’t have one, I miss it. It’s like getting your body used to exercise then taking a day off. I definitely have noticed a difference since I started making these, and it makes me think that maybe eating healthy isn’t so bad. So, thanks Paula.

Basic Green Smoothie

What you need…

• ½ frozen banana
• Handful of baby spinach
• 2-3 ripe strawberries
• ½ cup orange juice

What to do…

• Slice frozen banana and strawberries to pieces manageable for your blender
• Combine all ingredients in blender or food processor until smooth

I have also been playing around with adding in other fruits and veggies into the smoothies to get a variety of nutrients (drink the rainbow, if you will), including: blueberries, blackberries, mango, kiwi and kale. I recommend playing around with this recipe to find what you (and your body) like best. 

Rainbow version: strawberries, banana, orange juice, spinach, kale, blueberries and blackberries

Cooking for my Bestie

A few weeks ago I visited my best friend, Ruchi in St. Louis, where she attends med school. We checked out the gorgeous fall foliage, ate frozen custard, went on a brewery tour at Anheuser-Busch, attended a lovely Thanksgiving potluck and even attended a boot camp class. The trip was especially fun since I lived in St. Louis for a few years when I was in junior high but haven’t been back in years, so everything felt both familiar and new at the same time.

18 years of friendship 

While I was there, I had a few opportunities to play in Ruch’s kitchen. For the Thanksgiving feast I made my brownies (by request) sprinkled with sea salt. The second dish was a bit more of an adventure…

The life of a medical student is pretty much filled with studying, class, and more studying, so I decided to save Ruch some time by making her food for the week. The requirements? Healthy, vegetarian and preferably with veggies. Also, whatever she happened to have with her kitchen. I ended up making something that was healthy, filling and colorful that looked and smelled as delicious as it tasted. I enjoyed it when I came home I recreated it in my own kitchen. And best of all? It’s easy. Recipe and photos after the jump. 

My Version of the Family Spaghetti Recipe

Most families have those recipes—the ones that are passed down from generation to generation and remind you of your childhood. This is one of my favorites from my family’s cookbook. Like many family recipes, much of it is to taste, which means it will come out slightly different each time (which is part of the fun). As a kid, my mom made this recipe as a casserole, baking the contents with cheese and olives. For my version, I try to health it up a bit by using extra-lean ground beef (ground turkey is another healthier option) and whole wheat spaghetti. I also skip the cheddar cheese (although I do sometimes add fresh grated parmesan to the top). It’s hearty, delicious and easy to put together. It also tastes great the next day, as the noodles get a chance to absorb the flavors of the sauce…my ultimate comfort food.

What you need…

• 1 lb. extra-lean ground beef (or turkey)
• 1lb. whole wheat spaghetti
• 1 large can crushed tomatoes
• 1-2 small can(s) tomato sauce
• 2 bay leaves
• Salt
• Pepper
• Chili Powder
• Cumin
• Garlic Powder
• Oregano
• Basil
• Freshly grated parmesan (optional)

What to do…

• Cook pasta by directions on package, drain and set aside
• In large skillet, brown and crumble meat
• Drain grease from skillet
• Add crushed tomatoes to skillet and simmer
• Add bay leaves
• Add salt, pepper, chili powder, cumin, garlic powder, oregano and basil to taste
• Simmer sauce for about an hour. When sauce starts to become too thick, add one or two cans tomato sauce and continue simmering until desired texture and taste are reached
• In a large pot, combine sauce and pasta
• When serving, top with freshly grated parmesan (optional)

All the ingredients that make the sauce so tasty

Round of spices

Simmering sauce

Ready to eat!

Pasta with Creamy Red Pepper-Feta Sauce

After all the excesses of the holiday season, I was in the mood for something healthy to balance myself out. Since I love both red peppers and feta, I figured this pasta would be a pretty safe bet. I actually found that the sauce was a bit oniony the night it was made, but that element mellowed out overnight and ended up being quite lovely. Mixing in some steamed broccoli is also a nice way of amping up the nutritional value of the meal.

Pasta with Creamy Red Pepper-Feta Sauce (from Ellie Krieger)

What you need…

• 2 tablespoons olive oil
• 1 small onion, chopped
• 2 to 3 garlic cloves, peeled and chopped
• 1 (16-ounce) jar roasted red peppers, drained and chopped
• 1/2 cup low-sodium chicken stock or vegetable stock
• 1 cup crumbled feta cheese or a 6-ounce block
• 1 pound whole-wheat pasta (the original recipe calls for fettuccine, but I couldn’t find whole wheat organic spaghetti)
• Salt
• Freshly ground black pepper
• 2 tablespoons chopped fresh parsley leaves

What to do…

Heat the oil in a heavy skillet over medium-high heat. Saute onion and garlic until soft, about 10 minutes. Add roasted peppers and saute until heated through. Remove from heat and let cool slightly. Place mixture in the bowl of a food processor with stock and all but 2 tablespoons of the feta. Process until combined and smooth, about 30 seconds. Cook pasta according to package directions. Drain, reserving 1/2 cup pasta water. Toss pasta with sauce, adding pasta water by the tablespoon, if needed. Sauce should cling nicely to pasta. Season with salt and pepper, to taste. Sprinkle with parsley and remaining feta cheese.

Each time I chop an onion I get a little bit better...

Finished product!

 

Quick Stovetop Chili

It's been a hectic week here so I haven't had the time or energy to spend in the kitchen. However, last week I did manage to make some healthy chili, modified from Ellie Krieger. As I mentioned before, I sometimes have to force myself to eat veggies, so I decided to double the amount of carrots and red bell peppers in the chili, in order to up the nutritional value. This is also a good way to incorporate more protein in my diet, with the extra lean ground beef and variety of beans. Pour over whole grain spaghetti and top with lowfat cheddar cheese to make a complete meal!

What you need...

• 1 tablespoon olive oil
• 1 onion, diced (1 cup)
• 2 red bell peppers, diced (2 cups)
• 4 carrots, diced (1 cup)
• 2 teaspoons ground cumin
• 1 pound extra-lean ground beef
• 1 (28-ounce) can crushed tomatoes
• 2 cups water
• 1 chipotle chile in adobo sauce, seeded and minced
• 2 teaspoons adobo sauce from the can of chipotles
• 1/2 teaspoon dried oregano
• Salt and freshly ground black pepper
• About 2 teaspoons garlic powder
• 1 (15.5-ounce) can black beans, drained and rinsed
• 1 (15.5-ounce) can kidney beans, drained and rinsed
• 1 (15.5-ounce) can pinto beans, drained and rinsed

What to do…
Heat the oil in large pot or over moderate heat. Add the onion, bell pepper and carrots, cover and cook, stirring occasionally until the vegetables are soft, about 10 minutes. Add the cumin and cook, stirring, for 1 minute. Add the ground beef; raise the heat to high and cook, breaking up the meat with a spoon, until the meat is no longer pink. Stir in the tomatoes, water, chipotle and adobo sauce, oregano, garlic powder and salt and pepper. Cook, partially covered, stirring from time to time, for 30 minutes. Stir in the beans and continue cooking, partially covered, 20 minutes longer. Season, to taste, with salt and pepper.

Healthy Yummy Mac n Cheese

It's a bit ironic that my first food post isn't dessert but sometimes I have to eat real food too. Despite my love of all things involving sugar and butter (or perhaps because of it), when I make food for meals, I tend to cook as healthy as possible (and delish, of course). Since I love mac n cheese and I have issues incorporating enough veggies in my diet, this recipe does double duty. Although there is much more squash in it than cheese, the cheese flavor is really what shines in this dish. I usually make a big batch and then take it to work to make sure I'm eating balanced during the day. So, without further ado...

Healthy Yummy Mac N Cheese (modified from Ellie Krieger)

What you need…

• Cooking spray
• ~1 1/2 lbs. whole wheat rotelle pasta
• 2 (12oz) packages frozen squash
• 2 cups nonfat milk
• ~6oz extra-sharp Cheddar, grated
• ~4oz low fat Monterey Jack cheese, grated
• 1 teaspoon salt
• 1 teaspoon powdered mustard
• 1/8 teaspoon cayenne pepper
• 2 tablespoons grated Parmesan
• 2 tablespoons unseasoned bread crumbs
• 1 teaspoon olive oil

What to do…

Preheat the oven to 375 degrees F. Coat a 9 by 13-inch baking pan with cooking spray.
Bring a large pot of water to a boil. Add the macaroni and cook until tender but firm, about 5 to 8 minutes. Drain and transfer to a large bowl.
Meanwhile, place the frozen squash and milk into a large saucepan and cook over a low heat, stirring occasionally and breaking up the squash with a spoon until defrosted. Turn the heat up to medium and cook until the mixture is almost simmering, stirring occasionally. Remove the pan from heat and stir in the Cheddar, Jack cheese, salt, mustard and cayenne pepper. Pour cheese mixture over the macaroni and stir to combine. Transfer the macaroni and cheese to the baking dish.
Combine bread crumbs, Parmesan and oil in a small bowl. Sprinkle over the top of the macaroni and cheese. Bake for 20 minutes. Then broil for 3 minutes so the top is crisp and nicely browned.



The milk and squash mixture (pot circa 1970)

Mmmm...cheese


Topping mixture

Finished product