Health Break! - Chocolate Coco-Nut Chia Bites

I eat pretty well at home and really terribly at work. Why? I have zero impulse control. When sweet treats are presented to me, as they seem to be nearly every day at the office, I have an absolutely pitiful chance of resisting. At home, the solution is simply not to buy them, but in my office, well, that's where I really get in trouble. Between so many coworker celebrations and the reality that our office kitchen has become the de facto dumping ground for everyone's no-no foods (leftover cake from a weekend birthday, surplus goods from an at home baking binge, candy that you just want to get out of your house), it's a wonder I ever get out of there without a forbidden food in my hand. Happily though, I have found that I can make it a safer and less tempting place if I only come prepared.  

Chocolate Coco-Nut Chia Bites, Photo: NK 

Having a healthy and satisfying sweet on hand for that post-lunch sugar craving helps me from feeling deprived. And making something no-bake that's super fast is a huge help in all of our busy lifestyles. It's in this spirit of disciplined snacking that I set out to jump on the Energy Bite bandwagon. 

These tempting, chocolatey little energy Bites serve two purposes - they're  naturally satisfying your sweet tooth while also giving you a little boost. They're also Vegan, have no added sugar and are fairly nutritious thanks to Nuts, Chia and Coconut Flake and Coconut Oil. Best of all, you can make them in under ten minutes using a food processor. They can be stored up to two weeks in an airtight container in the fridge. 

Enjoy!

Chocolate Coco-Nut Chia Energy Balls 
Adapted from Gimme Some Oven
Makes about 22 1-inch Energy Bites

Ingredients:
2 Cups of Pitted Medjool Dates (Medjools are nice and soft) loosely packed, about 12 Dates
1 Tablespoon Ground Chia Seed (you could sub in ground Flax Seed as well) 
2 teaspoons Coconut Oil 
1/2 Cup Unsweetened Coconut Flake (we prefer Bob's Red Mill)  
1/3 Cup Unsweetened Cocoa Powder (Hershey's works fine)
1/4 Cup Hazelnuts, Almonds, Pecans or similar -- I prefer Hazelnuts or Almonds 
1 teaspoon high quality Vanilla Extract 
1 Tablespoon Water 

Method:
Place all ingredients in a Food Processor and process until relatively smooth except for some bits of nuts. The mixture will naturally clump and you may have to carefully scrape down the sides. (Optional Mix-In: you could also bulk this up by adding a tablespoon or two of Rolled Oats moistened with a little Almond Milk or Water)

To form, place a piece of wax or parchment paper on a surface and using a small spoon, scoop out the batter and form into 1-inch balls by rolling in your palm. Place each ball on the paper. Optionally sprinkle with additional Coconut Flake. When done (you should have 20-22), remove to an airtight container and chill in the fridge until ready to eat! 

Bites will stay up to 2 weeks refrigerated in a sealed container! 


Nutrition: Per Bite - 63 Calories, 11g Carbs, 2.5g Fat, 1g Protein, 8.5g Sugar

In Season: Fava Beans - Gemelli With Fava & Frisee

Meatless Monday is here again and we are using it as an excuse to check out a seasonal specialty, the delicious Fava Bean. Also known as Broad Beans, Favas are a favorite in many corners of the world, but they are notably well loved by my ancestral people, the Italians. Since we often enjoy Meatless Monday with the help of vegetarian pasta preparations, it only seemed right that these herby, firm, green beans be served atop our favorite starch. We were very happy with the result - a garlicky, spicy and lemony mix of flavors that play off the more delicate Fava flavor. Gemelli Is a fun pasta shape with great texture, but any short, curly pasta will do. 

Gemelli With Fava Beans, Frisee, Chili & Lemon, Photo: NK

Some folks describe prepping Favas as a labor of love. They aren't entirely wrong either. Favas are easy to handle but they definitely they take a little time and doing. Never seen a Fava before? Well they look like this when you buy them: 

Fava Beans, before preparation, Photo: NK 

To prepare, pop the Fava Beans out of their pods (as pictured below) and blanch them in boiling water for 30 seconds. Drain Beans immediately

Shelled Favas with waxy skin still on, Photo: NK

under cold water. Taking each individual bean in your hand, carefully slit the waxy outer skin and pop the inside of it out, trying to keep the interior bright green bean whole. Discard the waxy layer. 

Alternately you can actually eat the waxy outer skin, as it doesn't taste badly at all, but when I have the time, I prefer to unsheath the bright green inside, time consuming though it may be! 

It's also worth it to note that this dish tastes fantastic at room temperature and would make a great, innovative pasta salad for your next summer get-together if you so choose. 

Let's get down to the business of building today's satisfying meatless meal. 


Gemelli With Fava Beans & Frisee
Serves 4 

Ingredients: 
1 Pound Fava Bean Pods, shelled and waxy skin optionally removed (read above)
1 Pound Gemelli or other short, textured pasta
1 medium-sized, moderately spicy Red Chili, (or hot pepper or your choice) minced. (*I like to leave the seeds in but you can omit if you are spice averse)
2 large Cloves of minced Garlic

Frisee, Photo: NK 

Zest of 1 Lemon
1 Tablespoon Lemon Juice
1 small head of Frisee Lettuce, chopped
15 Kalamata Olives, pitted and chopped 
2 Tablespoons Olive Oil, divided
1 Tablespoon Salted Butter
Salt 
Black Pepper
Grated Pecorino Romano Cheese

Method: 

1. Prep and chop all ingredients above. 

2. Meanwhile, set a pot of salted water to boil for the pasta. Prepare pasta according to package instructions. Once it is in the boiling water, begin step 3. 

3. In a large skillet over medium low flame, melt one Tablespoon of Butter with 1 Tablespoon Olive Oil. Add the Garlic and sauté 1 minute until fragrant. Add the Chili and sauté another minute. Add the chopped Frisee to the skillet and stir as it wilts a bit, just 2-3 minutes. Turn off the heat. 

4. Season the Frisee with a few turns of Black Pepper and about 3 generous pinches of Salt. Stir. Add the Lemon Zest and Lemon Juice to the Frisee and stir. 

5. By this time, your pasta should be close to done. When it is finish, drain it through a colander and add the Gemelli to the skillet with the Frisee. Sprinkle with chopped Olives and toss Pasta together gently with the vegetables, add add the remaining Tablespoon of Olive Oil. Taste for seasoning and add about 1/4 teaspoon of Salt if you feel it is needed.

6. To serve, plate pasta and sprinkle with Fava Beans and optional Pecorino Romano Cheese. Enjoy! 

Soup's On! - Quick & Healthy Tomato Bisque

Quite a few of my fondest childhood memories were formed during the summers I spent with my best friend at camp. Pre-teens at the time,  it was one of the few chances we had to escape big city life to see how the country mice lived. With fun-filled days spent swimming in the lake, doing woodshop, playing tether ball, and enjoying the splendor of nature, what do you think I remember most vividly? Grilled cheese and tomato soup day at the cafeteria! Typical, huh? But this was no run of the mill lunch. The tomato soup was surprisingly good and came to our communal table piping hot in big silver kettles.  Grilled cheeses were stacked on their side and served in baskets ten at a time. What 12 year-old could resist?

Fast & Healthy Cream of Tomato Soup, Photo: NK

Today, we'll tackle the tomato soup portion of this fond food memory, with some minor adjustments for health. If you've got ten minutes, you can try it too! 

Cooking from scratch is the best way to know just what you are putting into your body. While most canned soups come packed with sodium and preservatives, it takes almost no time at all to prepare a simple, blended soup with much less of the naughty stuff but still plenty of taste. Just to be a bit decadent, we'll make today's tomato soup into a bisque using a touch of almond milk. You could certainly use dairy milk or even cream (if you like it more rich), but I figured this version may as well be vegan (unless you'd like to garnish it with a bit of grated parm as pictured below).

Enjoy!

Healthier Cream of Tomato Soup/Vegan Optional
2-3 Servings, or approximately 24 Ounces

Ingredients:
14.5 Ounce Can Organic Diced Tomatoes (we prefer Muir Glen brand)
8 large Basil Leaves plus more for garnish
1/2 a Sweet Yellow Onion, roughly chopped
3 Large Garlic Cloves 
2 Tablespoons Extra Virgin Olive Oil
1/8 teaspoon Salt
1/8 teaspoon Pepper
1/2 teaspoon Sugar 
3/4 Organic Vegetable Broth 
1/4 Cup Almond Milk or Dairy Milk if you prefer 
Grated Parmigiana Cheese (optional) 

Method:
Blend all ingredients in a food processor or blender until smooth. 
Pour soup into sauce pan and heat gently until fully warmed through. Taste for seasoning and add more salt and pepper if needed. Optionally garnish with grated Parmigiana Cheese.  
Enjoy!      
NOTE: I do not recommend freezing this soup as the consistency changes upon defrosting.   It's best served fresh! 

Blender Bender - Chilled Avocado Lime Soup / Healthy Banana Ice Cream

Confession: I am obsessed with my new, high-powered Vitamix blender. It's seriously the kitchen tool I've been dreaming of for years. It's awesome, as in where have you been all my life awesome. While I promise not to turn Neurotic Kitchen into an all-blender recipe blog, I must indulge my urge to show you just a few of my favorite fast and friendly recipes. A side dish and dessert in under five minutes? It's all possible with the right appliance. 

Chilled Avocado & Lime Soup Served With Pork Chops with Latin Flavors, Photo: NK

We'll start with a bright, lime spiked Chilled Avocado Soup and finish with a super healthy solution to your nightly dessert craving - Banana Ice Cream. Both of today's recipes do not require an uber-powerful blender or food processor. Just your average countertop appliance will do. Let's roll:

Chilled Avocado & Lime Soup/Sopa Fria de Aguacate 
Adapted from Saveur.com 
Serves 3-4

Ingredients:
1 large, very ripe Avocado, pitted and roughly chopped 
2 large Jalapeños, pitted and sliced in half (2 will be medium spicy, use less to taste)
1/2 a Sweet Yellow Onion, roughly chopped
1/2 Cup Half & Half 
1 small vine ripened Tomato, roughly chopped 
2 Cups Vegetable Broth
1/4 Cup Lime Juice
1/4 -1/2 teaspoon of Salt, depending on your taste 
Black Pepper  

Method: 
Combine all ingredients together in blender or food processor. If you are using a Vitamix or other high powered blender, you only need to blend for 30-45 seconds, or until smooth. Blending any longer will end up whipping the mixture into more of a cream texture. Chill well and enjoy!

Blender Magic: Healthy Banana Chocolate Chip Soft Serve, Photo: NK

Healthy Banana Chocolate Chip Soft Serve Ice Cream
1 large or 2 small servings

Ingredients:
2 Large Bananas, cut into chunks and frozen solid
2 Tablespoon regular or Vegan Chocolate Chips - we prefer bittersweet
1 Tablespoon Almond Milk, Dairy Milk, or Cream

Method:
In a high powered blender or food processor, blend the Bananas, Almond Milk, and 1 tablespoon of the chocolate chips until smooth. (For Vitamix blenders, use the high setting and be sure to employ the tamping instrument if needed to press the mixture down in between blending - blend in 30 second increments until processed - should take about 1.5 minutes). Top with remaining chips and serve immediately! Feel free to get creative with mix-ins. Hint: A Thin Mint or two mixed in is never a bad idea! 

Lightened Up Classics - Figure-Friendly Waldorf Salad

A few weeks into January and we've been fairly successful in keeping on a healthy track this New Year. Yup, we're celebrating a steady record of gym-going with only a few minor moments of food-driven naughtiness. A whole nineteen days worth! We know, you're impressed. With these lofty resolutions in mind, I had asked my husband to get me the new Giada De Laurentiis cookbook for Christmas, Giada's Feel Good Food. If you aren't familiar, it's the bombshell book where adorably petite GIada lets us in on what I've suspected all along: there's no way she's eating all those delectable bowls of pasta you see her cooking on TV. 

Lighter Waldorf Salad Prep, Photo: NK

My verdict on the book is that it's a pretty good read and there are a great many straightforward, light, and appetizing recipes throughout. Think California spa food gone just a bit more substantial. It even includes some nice tips on how she cares for her skin and hair as well. The first recipe that spoke to me was a much healthier remix of an old classic, a guilty pleasure of mine - Waldorf Salad. Could Waldorf Salad be good without the mayonnaise?, I wondered aloud. Turns out, it can. I hope you enjoy our light adaptation of Giada's recipe (we used crunchy jicama instead of fennel). We found it every bit as satisfying as the original, and filling enough to require only a small accompaniment to make an entire dinner (in our case, we added a crab cake on the side, no bun). As a lunch portion it is perfectly sized. Enjoy!

Lightened Up Waldorf Salad, Photo: NK 

Lightened Up Waldorf Salad

Slightly Adapted from Giada De Laurentiis

Serves 2

Dressing Ingredients:

2 Tablespoons Grapeseed Oil

2 Tablespoons Apple Cider Vinegar (we like Bragg Vinegar)

1/2 teaspoon Kosher Salt

Several Pinches Black Pepper

1.5 teaspoons Light Agave (or Honey)

Salad Ingredients:

1/2 Cup Cooked Grains of your choice (we used Farro, barley or brown rice work well)

1/2 Cup Toasted Walnuts, chopped

1/2 Cup Seedless Red Grapes, sliced in half

1/2 a Granny Smith Apple, cored and cut into a 1/4 inch dice

4 Large Radicchio Leaves

1/2 Cup diced Jicama (1/4 inch dice) or Fennel Bulb, or Celery, diced the same size

Method: 

1. Combine ingredients for Dressing in a small bowl.

2. In a larger bowl, toss the Apple, Jicama, Grapes, Walnuts and Cooked Grains. Drizzle the dressing over the salad (you'll only need about 3 teaspoons), mixing gently until coated. 

3. To plate, place 1 or 2 Radicchio Leaves on the plate. Spoon salad into the leaves (use both if you can't fit the whole portion, or one leaf if it's big enough to accommodate).
Enjoy!