Pesto Risotto

Pesto:
1/2 cup packed Basil leaves
1/4 cup Parmesan Cheese
1/4 cup Parsley
2 tablespoons chopped Pine nuts
1 clove of Garlic
1/2 cup Olive Oil (or a little less, depending how dry you want it to be)

Risotto:
4 cups Chicken Broth
1 cup dry White Wine
2 tablespoons Olive Oil
1 1/2 cups Arborio Rice
2 cloves of Garlic (finely chopped)
Diced Free-range Organic Chicken Breast


Risotto in general usually takes a little more time and work than most of the dishes I make, so I would say it's appropriate for a special date or occasion. First, pour the broth and wine together into a small saucepan and heat on medium-high. While that's warming up, take a large stew pot (tall with maximum surface area) and saute the arborio rice and the chopped garlic in olive oil until lightly browned. Gradually start adding 1/2 a cup of the broth mixture at a time, waiting for each one to be absorbed into the rice before adding the next, constantly mixing with a wooden spoon. This is the laborious part of the preparation and usually takes about 25-30 minutes. The goal is to make sure the rice is soft and chewy, not crunchy.
Now the pesto sauce, in contrast, is quite simple and fast. All you need is a food processor. Just pile all the ingredients in there and turn it on at pulse speed. I also sauteed some diced chicken breast which added some protein and went very well with the other elements of the dish. This meal is especially delicious when it is prepared with all fresh ingredients. For example, everything for the pesto sauce can be found at your local Farmer's Market.
Pair with a cold glass of white wine and you've got it made!

Shrimp Burritos

Large Flour Tortillas
1 box Near East Spanish Rice
Cooked, Tail-Off Shrimp (I use Kirkland brand)
Chili Powder and Garlic Salt
1 can Organic Black Beans
Chopped Romaine Lettuce
Diced Tomato
Chopped Purple Onion
1 Sliced Avocado
Low-Fat Sour Cream
Hot Sauce or Taco Sauce of your choice







This meal is perfect for a buffet-style dinner with friends or family because you can lay out all the ingredients and everyone can create their own burrito! First, I get the rice started because it takes about 20 minutes to simmer. Just follow the directions on the back of the Near East box. I always use this brand of flavored rice because it is 100% natural and, therefore, contains no MSG. While it simmers, I start preparing the other ingredients. The shrimp I use is pre-cooked and frozen, so I first thaw it slightly by running warm water over it for less than a minute (if you do it too long, the shrimp will start to absorb the water). I then sautee it on medium-low in a little olive oil, flavoring it generously with Chili Powder and Garlic Salt to taste. Since it's already cooked, this preparation is only to heat and season the shrimp. When that's done, I chop up all my veggies and heat up the beans! I don't eat much cheese, but you can grate up some Cheddar or Monterey-Jack if you like. To top everything off, I also add some low-fat sour cream and a few sprinkles of Valentina Mexican Hot Sauce. There's plenty of room to improvise with this dish, add or take away whichever ingredients you prefer!

Whole Wheat Blueberry Muffins

1 Egg
1/2 cup Milk
1/2 cup Applesauce
1 1/2 cup Whole Wheat Flour
1/2 cup Honey
2 teaspoons Baking Powder
1/2 teaspoon Salt
1 cup Fresh Blueberries








Mmmmm, these muffins make for a perfect, healthy snack with a dab of butter or a cup of coffee. Also, the recipe reveals the ultimate secret to low-fat baking: Applesauce. You can substitute applesauce for oil or shortening in almost any baking recipe you find and it not only makes the result a little healthier but also more moist and sweet. For these muffins, first beat the egg together with the applesauce and milk. Then, mix in all the rest of the ingredients, blueberries last. The batter should remain lumpy, don't mix it too much or it will thicken more than you want. This recipe makes 12 medium-size muffins and should be baked at 400 degrees for 15 minutes or until golden-brown. Also, if you would rather make them more of a dessert item, use chocolate chips instead of blueberries. Enjoy!
Tags: breakfast, snack, muffins

Food Inc.

As someone who's always been interested in healthy food and cooking techniques, I was greatly affected by the recent documentary called Food Inc. The film inspired me to investigate and do my own research about the food we buy and the industry it comes from. Those of you who haven't seen it might dismiss it as just another liberal political documentary about how we should all be vegetarian (which isn't a bad thing, in my book), but you would be completely wrong. Food Inc. simply encourages people to look at food from a different perspective, beyond the supermarket. Long story short, after lots of watching, reading, and thinking, it has become a priority of mine to buy as much produce as I can from farmers, to eat only grass-fed beef and free-range chicken, and to avoid processed foods. I've learned to not only think about what type of food I want in my system, but also what types of food practices I want to support with my dollar.
If you're interested in investigating some of these concepts on your own, I would suggest looking up some of Michael Pollan's work, especially his essay entitled, "An Animal's Place".

Healthy Hearty Salad

Romaine Lettuce
Fresh Carrot, not peeled
Whole-Kernel yellow corn
Roma Tomato
Green Onion
Cheese of your choice (I used sliced Mozzarella)
Deli meat of your choice (I used smoked turkey)
Italian Dressing made with Olive Oil








Being very versatile, this salad can be prepared as a light lunch, a hearty dinner, or a delicious side dish. In addition, it's extremely easy to make. Just dice everything up, throw it together and serve! One word of advice: Never peel your carrots. The majority of a carrot's nutrients are in its skin. If you're worried about chemicals on the vegetable, make sure to buy organic. In either case, rinse thoroughly. As far as the dressing goes, I usually use the spice packets from Good Seasons and follow their directions for Italian Dressing. Even though they suggest using Vegetable Oil, I always make sure to use Olive Oil because it makes the dressing a little thicker and offers loads of Monounsaturated Fatty Acids ("healthy fat") and antioxidants. Salads don't have to be boring! This one is a favorite among all who have tried it.
Tags: dinner, lunch, salad, side

Tuna on Multi Grain English Muffins

Trader Joe's British Style Multi Grain English Muffins
Canned Tuna in Water
Lite Mayonnaise
Yellow Mustard
Green Onion
Sliced pickles










This is the perfect lunch for a warm-weather afternoon, especially with a side of fresh fruit. I just mix the tuna in a bowl with equal parts Lite Mayo and Yellow Mustard. I prefer the canned tuna from Trader Joe's because it's a little drier than most other brands and, therefore, less soggy. Then, I dice up some green onion and dill pickle. Throw it all together in a bowl, and spread on top of lightly toasted Multi Grain English Muffin. This meal is simple to make and naturally healthy. Tuna, even canned, is a very good source of protein, omega-3 fatty acids, and DHA. Light and refreshing!
Tags: lunch, tuna

Bell Pepper and Chicken Apple Sausage Fusili

Chicken Apple Sausage (Aidell's brand)
Tri-color Bell Peppers
Organic Fusili Pasta (I like the one from Trader Joe's)
Garlic Flavored Olive Oil
Trader Joe's Vodka Sauce (A type of tomato sauce, a little thinner base than marinara but with more chunks of diced tomato. Trader Joe's version is much healthier than regular grocery stores)
Diced Green Onion
One Fresh Lime







I really enjoy finding healthier alternatives to everyday foods. This Chicken Apple Sausage made by Aidells is an example (because it's not beef or pork sausage, which is higher in saturated fats). The apple gives it a bit of a sweet taste, which works really well in contrast with the tangy bell peppers. This dish is also good with sauteed chicken breast as an alternative. I simply sauteed the diced bell peppers (red, yellow, and orange) and the sliced sausage in a bit of garlic flavored olive oil. Then, I added some Trader Joe's Vodka Sauce to coat and some cooked organic fusili pasta. I let everything simmer together for a couple minutes, then throw in some green onion to taste. Afterward, I squeezed a little lime juice onto my plate, just to add a little more of a tangy accent taste.
If you have the luxury of having some fresh Parmeggiano-Reggiano cheese, grate some on top!
Tags: dinner, pasta