Sun-Dried Tomato and Feta Benedict -Plus a Note About Breakfast

There’s nothing better than a delicious breakfast on a lazy Sunday morning. Sometimes it’s fun to go out for breakfast, but most of the time I enjoy sleeping in and finally dragging myself into the kitchen, still in my pajamas, to whip up a late breakfast. Breakfast, if you haven’t heard, is the most important meal of the day! We should consume the most calories in our first meal of the day because DUH…we have all day long to burn them. Ideally, snacks, lunch and dinner should consist of less calories. And I already know what you’re thinking, “Hey, it’s all about a huge feast for dinner!” This is just another one of the ways America has our health ass-backward. Dinner should be relatively small because we will soon be off to sleep and be burning minimal calories.

It’s all about the “breakfast of champions” and now I’m sure you’re envisioning a huge country-fried steak smothered in sausage gravy, a side of biscuits slathered in butter, fried potatoes with extra ketchup and two fried eggs. Oh, and don’t forget the bacon! Breakfast in America has got to be one of the unhealthiest meals in the world. Not only are there the extreme restaurant options but also the overly abundant frozen and boxed breakfast items constantly claiming to be “healthy.” When I say have the most calories in the morning, I mean healthy calories that are going to power your day. Oatmeal, fruit, veggies, eggs (cooked without fat), certain cereals, fresh smoothies, etc. You can get full on the previously mentioned American country fried steak breakfast for about 1,000-1,500 calories or more (not to mention the fat, sodium and lack of nutrients) and be hungry again by lunch or you can get full on a bowl of steel-cut oatmeal with fresh fruit, one scrambled egg with veggies and a small smoothie for 400-500 calories. With the latter, you will have already met your 3-5 servings of fruit for the day plus a serving of veggies and all kind of other nutrients, while still keeping it low in fat and sodium. With a small snack before lunch, you won’t need much more than a sandwich and a salad to power you through until a small snack before dinner. By dinner you can fill up on veggies and grains and call it a day. It’s much easier to eat healthy than you think, as long as you start off right from the beginning of the day.

Anyway, back to my lazy Sunday breakfast….if I eat a nice, healthy breakfast everyday of the week, I don’t see a problem splurging a little on a Sunday morning. Don’t get me wrong, this recipe isn’t super-splurge mode, it’s still relatively healthy. Though I did decide to use a bit of feta to make a healthy breakfast inspired by the classic dish, Eggs Benedict. My mouth is watering just thinking of Eggs Benedict, all smothered in Hollandaise sauce…I used to order it quite frequently, but now I know better 🙂 Usually, you get one English muffin, halved with two eggs and double everything. In my quest for smaller portion sizes, I think one half with one egg is plenty for one person. So, this recipe will make 2 servings, using one half muffin per. The eggs aren’t necessarily poached, I suppose the closest cooking method would be steamed. Whatever you call it, it’s my special method, cooked in vegetable broth, not oil. Go figure! I cook everything in vegetable broth 🙂 This method makes a flavorful, light and delicious egg every time. It can be cooked hard or be runny, all you have to do is adjust the cooking time. This egg dish is so tasty, you’ll never miss the sauce! Serve it up with some fresh fruit and coffee, and good morning!

Sun-Dried Tomato and Feta Benedict

Makes 2 servings

1 whole wheat English muffin, halved and toasted

2 eggs

2 c. baby spinach leaves, stems removed

1/4 c. sun-dried tomatoes, cut into strips

1/4 c. crumbled feta cheese

1-2 tbsp. extra virgin olive oil (enough to coat the feta and tomatoes)

1/2 c. vegetable broth (enough to have about an inch in the bottom of a small pan)

2 tbsp. hummus (any flavor will work)

Italian seasoning

S&P

First, in a small bowl mix together feta, sun-dried tomatoes, oil and italian seasoning- season with S&P to taste (easy on the salt because feta is already pretty salty). Set aside. Next, in a small non-stick pan (the same pan you will use for the eggs) wilt spinach using a splash of vegetable broth. Set aside. To cook the eggs, put about an inch of vegetable broth in the bottom of your non-stick pan. Bring to a boil over high heat. Once it is boiling, crack the eggs, one at a time into the pan. Make sure you do one on the left and one on the right. Do not crack one on top of the other. They should be separate, though the edges will touch in the middle. Reduce heat to medium-high and cover. After a minute or so, carefully slide a spatula under each egg to make sure they aren’t sticking to the pan. Continue to cook, covered. You do not need to flip the eggs. Once the whites are cooked, the eggs are done. Depending on how you like the consistency of your yolks you can cook them longer. I usually let mine go for about 3-4 minutes for it to be just past over-medium (slightly runny but firm around the edges). Use your finger to gently press the yolks to test for softness.

To assemble the benedict, place each half of the English muffin on a plate. Spread each with a tablespoon of hummus Put half of the wilted spinach on each muffin. Top each with an egg. Then spoon the tomato and feta mixture evenly over each. Enjoy!

© 2011 Jenni Baker

Eat, Drink and Be Merry

“Eat, drink and be merry, for tomorrow we die.” It’s not just said to be an Epicurean credo or a lyric from one of my favorite Dave Matthews Band songs, it’s the mentality that most Americans live by these days and it’s an excuse for people to over eat and eat all the wrong things all the time. I’m totally guilty of this as well, I mean I have “Eat, Drink and Be Merry” tattooed on my leg, seriously. Because hey, life is short so we should live it up as much as we can, right? For the purpose of this post, I’m going to say, wrong.

I always hear people say things like “You only live once,” “Enjoy it while it lasts,” “It’s my life and I’ll eat whatever I want because it makes me happy,” “You aren’t eating meat, dairy or refined sugar? Your life must suck,” “But, I love soda, why would I deprive myself of something I like so much?” The whole reason that I am pondering this “Eat, drink and be merry” saying is because I heard Tripping Billies by Dave Matthews Band on my iPod the other day, and instantly thought of my tattoo (Yes, I’m an avid Dave Matthews fan, possibly borderline obsessed) and started thinking about my new and improved lifestyle. I was asking myself, “Do I still even believe in this saying? Is it justifiable to even have this tattooed on my body?” The answer is yes. And I’ll tell you why soon.

First, I think it is important to tell you about how I used to think, probably just the same as a lot of other people out there. I only get one life, I should make the best of it and enjoy every possible moment like it’s the last. Being a total foodie, I love to cook, but I really love when someone cooks for me. Eating out and drinking is always fun. Most people I know also love to dine out. So, I ate, I drank, and thought I was merry, and I got fat. When I think back on it now, when I was at least 20 pounds heavier (and just so you are aware, I’m only 5 feet tall, so 20 pounds is a lot), I may not have been as merry as I thought. As a matter of fact, I was plain unhappy. I was unhappy with my body, which made me unhappy with myself, which led to more eating and more drinking. (Going out with your friends is a temporary cure for the common fat girl depression!)

Once people get into the routine of pleasure eating, it becomes a downward spiral that is a very difficult thing to break. Believe me, I know from experience. What I mean by pleasure eating, is eating anything and everything that tastes good, things you know you like. Pleasure eating is mindless eating. You feel hungry so you eat. You eat whatever tastes good and is convenient to satisfy your immediate hunger. People forget that the reason we eat is to nourish our bodies, to give our bodies fuel to get through the day, and to make sure we survive until the next day. Many people do not think about these kind of things. I sure didn’t until the beginning of this year and I couldn’t be more glad that I finally did.

I started by quitting unhealthy habits for 30 days at a time, just to challenge myself. I had and still have no intention of quitting everything completely and forever, but I know that it takes 21 days to break a habit or start a new one, so why not take one month to change something for the better? 30 days, no alcohol. 30 days, no dining out at bars or restaurants. 30 days, no meat. 30 days, doing at least one workout per day. 30 days, no sugar or artificial sweeteners. 30 days, no dairy. These are the majority of challenges I’ve taken on this year and I can honestly say, now that the year is coming to an end, I have successfully changed my lifestyle. After the 30 days without, it is okay to eat a burger, or have a cookie, or drink a soda, as long as it is in moderation. I honestly might have a soda once a month or less. Cookies or sweets maybe a bit more often, but definitely no more than once a week. After removing these things for 30 days or more at a time, I realized how great I felt and how much weight I was losing.

It’s all about making a commitment and really honing your self control. All of us have self control whether we think it or not, its there. Stop making excuses because they will be your worst enemy. We all have 1,001 excuses, but in the end, they are just excuses and excuses don’t get anything done. As an old boss once said to me, “Excuses are the bricks that build the house of failure.” As much as I didn’t like the guy, that saying has stuck with me over the years. If you want to be successful in living longer, stop making excuses. 1 year out of an entire lifetime is so short if you think about it in perspective. If it only takes a year to change your life and become healthy, why wouldn’t you do it? It is not easy by any means, but I think making a conscious effort to lead a healthy lifestyle is something that everyone should seriously consider.

Now, back to this idea of “Eat, drink and be merry.” I’ve told people all year long about what I have been doing or not doing and they think I’m crazy. Most people look at me and think I’m totally depriving myself and that I must be so unhappy not being able to have meat or sugar or whatever the month entails. They think that without meat, dairy or sugar there is nothing for me to eat. Is this true? Absolutely not. There are plenty of wholesome foods out there. Fruits, vegetables, grains, beans, and nuts…think of the endless varieties and combinations that can be made just out of those 5 ingredients. And if they can help me live longer, I’m totally in!

So, can I still live by the Epicurean credo, my favorite song of all time and justify my tattoo? Heck yeah!

Why?

Because, contrary to popular belief, I do still EAT…I DRINK in moderation…and I’m more MERRY than I ever have been in my entire life!

Plus, when you eat healthy the majority of the time, it makes pleasure eating SO much better. It’s a way to reward yourself for being so good to your body. And the real kicker is that you will add so many years to your life! If you continue to lead an unhealthy lifestyle, don’t forget the other half of the saying “For tomorrow you die.” It may not actually be tomorrow, but it will definitely happen faster if you don’t do something about your eating habits now! You only get one body, so rather than dumping a bunch of garbage into it while “living it up”, take great care of it and treat it like you want to live forever. I am genuinely scared and worried about a lot of people I know (and even people I don’t know…Hello America, that’s you!), and I can only hope that I have inspired someone out there to make a change.

30 day challenge ideas:

No bars or restaurants

No fast food

Walk or jog at least 1 mile per day

No smoking

No soda/diet soda

Eat 3-5 servings of fruits/veggies every day

Drink 64 oz of water every day

No meat

No dairy

No sugar/artificial sweeteners

Workout 3-5x per week

No red meat

No chicken, beef, pork (eat only fish, Pescatarian diet)

No candy

No chocolate

No caffeine

Start small. Think about your “guilty pleasures.” Things that you know are “bad” but you still do them anyway. Things that you know you should be doing, but don’t. Things you say you are going to start tomorrow. Stop procrastinating.

Once you go for 30 days without, it should be really easy to enjoy these things is moderation after the challenge is over. Also, in regards to working out, it should be easy for you to maintain workouts each week thereafter.

P.S. Get a friend, roommate, family member or significant other to do the challenges with you! I was fortunate enough to have my wonderful boyfriend on board all year and it is definitely good to have another person to hold you accountable and to experience the same and sometimes difficult challenges that you will go through! We both lost weight, look great and feel even better!!

Good luck!!!

© 2011 Jenni Baker

Sweet Potato Veggie Shepherds Pie

Shepherds pie is one of my favorite comfort foods and probably one of the first recipes I can remember making as a kid. The recipe I made as a child consisted of ground beef, a can of corn and instant mashed potatoes. Needless to say my shepherds pie recipe has definitely evolved over the years. One recipe I made quite a few times involved lots of cream, butter, meat, potatoes, starchy vegetables and cheese. This recipe is my latest, greatest and healthiest version yet! It happens to be loaded with veggies and topped with a mixture of sweet potato and white potato mash (and its Vegan!). On top of all of this, it is perfect for a rainy, winter evening…and its just so reminiscent of being in my little footed pajamas, bundled up on the couch, watching cartoons. It doesn’t get any better than that. Its been raining most of the week, so I felt compelled to make a healthy version of this classic dish.

The basic idea of a shepherds pie is to make a meat (or meatless ground) and vegetable stew with a thickened gravy, top it with mashed potatoes and bake it in the oven. So, the best way to make this dish is to make the mashed potatoes first, then make the filling. That way you can just assemble and bake! So I’ll break the recipe into two parts. One for the mash and one for the filling.

Sweet Potato Mash

2 large yams

2 large white or russet potatoes (red potatoes would be great too, maybe 4 smaller sized ones)

1/4 c. low sodium vegetable broth, at room temp

1/2 c. almond milk (or any other non-dairy milk….or regular milk if you prefer), at room temp

2 tsp. salt (for boiling potatoes)

S&P

Preheat oven to 400 degrees. Cut the white potatoes into 1-1 1/2 inch cubes. I always leave the skin on for extra nutrition, but peel them if you prefer. Put potato cubes in a pot and cover with cold water. Add 2 teaspoons of salt to the water. Place on high heat until water comes to a rapid boil. Reduce heat and simmer approximately 12-15 minutes, until fork tender. Drain. It is very important to cook at a slow boil to avoid water logged, over cooked potatoes.

While your potatoes are coming to a boil, cut sweet potatoes into rounds. Again, leave the skin on for extra nutrition or feel free to peel them if you like. Coat each side of potato rounds with a thin layer of olive oil. Season both sides with S&P. Roast in the oven for about 15-20 minutes, turning half way through. Make sure they are nice and soft for mashing. (This is the same Roasted Sweet Potato recipe from a previous post!). Once you have removed your sweet potatoes from the oven and drained your white potatoes, add both to a large mixing bowl.

I like to use a fork to do an initial mashing of the potatoes before adding any liquid. A potato ricer is ideal for the fluffiest potatoes, however I don’t own one…yet. So a fork works just fine. Once most of the big pieces are broken up, add almond milk, broth, and S&P to taste. Its always a good idea to not add cold liquid to hot potatoes. To keep them fluffy its best to add at room temperature or heated up a bit. This helps keep the potatoes from becoming too dense. Continue mixing with a fork. If you want less chunky mash, I use an electric hand mixer to get them a bit more smooth. No more than 30 seconds though. If you over work the mash it will become gummy. And there’s nothing worse than gummy mashed potatoes! Oh and if you have some fresh herbs on hand, totally add them in! Once your mash is complete, its time to start making the veggie stew.

Meatless Veggie Stew

2 1/2 c. meatless ground (I use Morningstar brand…if you eat beef you can totally substitute the real thing)

1/4 of a medium onion (diced small enough so that your onion loathing dinner date doesn’t notice them)

3/4 c. carrot, diced (or baby carrots, cut into rounds)

3/4 c. green beans, cut into 1/2-1 inch pieces

1 c. kale, chopped

1/2 c. frozen peas

1/2 c. frozen corn

2 cloves garlic, minced

2 c. low sodium vegetable broth, divided (you will add one cup, then another cup later in the recipe) plus more for sauteing veggies.

3 tsp. flour

Extra virgin olive oil

S&P

Seasoned salt (something about Lawry’s Seasoned Salt raises the comfort level of this dish!)

Heat a large skillet over medium high heat. Add a small drizzle of olive oil to pan. Saute garlic, onions and carrots (season with S&P) until onions become translucent and the carrots begin to get a little color. About 5 or so minutes. Reduce heat to medium. Add green beans and meatless ground (S&P). Saute about 5 minutes, adding a bit of broth as needed to prevent sticking. Next, add 1 cup of broth, kale and frozen veggies (Add some seasoned salt, if using). Return pan to medium high. Cook about 7 minutes stirring occasionally. Once the liquid has reduced by at least half, add another cup of broth. Sprinkle flour evenly over the top of pan, and stir to incorporate. Stir constantly for about 6-8 minutes until sauce thickens. Once your stew is done, pour it into a glass baking dish. I find a glass bowl works best. Drop spoonfuls of sweet potato mash evenly over the top. Spread with a spatula to completely cover filling.

Bake in 400 degree for 20-25 minutes, or until the edges start to bubble. Enjoy!

© 2011 Jenni Baker

Single Serving Soup from a Pan…Not a Can

One of my favorite things to make for lunch, especially with the cold weather being upon us, is a single bowl of veggie soup. This idea came to me a few months ago after reading an article about healthy cooking ideas. One of the suggestions was to saute veggies with vegetable broth rather than oil. I loved this idea and have been doing it ever since. I still use a tiny drizzle of extra virgin olive oil as well, but using the broth significantly cuts back the amount of oil I use when cooking.

You might be thinking that olive oil is a health food and I’m crazy for trying to use less, but really I’m totally sane and just trying to eat smart. I hate to break it to you, but just like a billion other things out there, if not used in moderation, its not good for you! Let’s face it, oil is fat…good fats, bad fats…its all still fat. Yes, olive oil promotes the good cholesterol, so use it, but pay attention to how much you use because if you’re using too much it adds a ton of calories and fat to your diet. I keep my oil in a squeeze bottle, this way I can really control how much is coming out. With the regular olive oil bottle, it is easy to use too much. I highly recommend investing in a squeeze bottle if you don’t already have one!

Anyway, back to this soup idea. I was cooking some veggies in broth and thought, “Hey, how cool would it be to just add more broth and make a bowl of soup?!” No messing with cooking a huge pot, and waiting all day for it to cook. No worrying about having enough mouths in my house to finish all of it or just plain getting sick of eating soup for a week. What a novel concept this single serving soup is! Plus, its super fresh and way better than any can of soup out there. Oh, and did I mention its a great way to use up left overs and random veggies you have on hand? This soup is great for a quick lunch or dinner at home. Or, make it the night before, put it in a tupperware and take it with you to work for lunch 🙂 This post will be more of an idea rather than a solid recipe because honestly, you can put anything you have in your fridge into this dish.

I used: kale, lentils, onions, green beans and carrots with low sodium vegetable stock as my base. I also had some left over tomato sauce so I added a couple tablespoons of that. Garnished with fresh chopped parsley, a small drizzle of olive oil and sriracha.

Keep in mind that you only need a small amount of each item because you’re only making one bowl of soup!

All you need:

1 1/4 cup low sodium vegetable or chicken broth

Any fresh or frozen veggies you have on hand…beans, greens, potatoes, celery, peppers…it doesn’t really matter. I never worry about “flavor” combinations when it comes to vegetables, if you can cook it, it will go in my soup!

Any cooked pasta, rice or grains

If you’re a meat eater- Dice up any cooked chicken, beef, pork, turkey…or other flesh you may have on hand and throw it right in.

Any fresh chopped herbs to throw in when your soup is done really gives it a nice pop of freshness

It doesn’t matter how much or how little you put in your soup, something as simple as rice, carrots, celery and onions would be delicious. Just as bell pepper, chickpeas, spinach, mushrooms and macaroni noodles would be awesome too! Whatever you have on hand…get creative!

I make my soup in a small frying pan. Saute any raw veggies until they are tender. Using a drizzle of olive oil and then add vegetable or chicken stock as needed to prevent sticking. Of course, season with S&P. (A note on using broth: even if it is low sodium, be careful of your salt usage. When it reduces a bit during cooking, it becomes saltier!) Once your veggies are done, throw in any other items you are using. Saute to heat through. Then add about a cup of broth. Bring it to a boil and your soup is done!

Pour your soup in a bowl and garnish with fresh herbs, if using. Add a little drizzle of olive oil for flavor, and/or sriracha for a bit of heat. If you eat dairy try garnishing with some grated parmesan cheese or feta.

© 2011 Jenni Baker

Hummus Panko Tilapia with Roasted Sweet Potatoes

A healthy twist on beloved fried fish. You’re gonna love this dish! It’s great because it gives you the crunch of pan fried fish without all the grease and fat. Its only breaded on one side and its baked, then broiled for extra crunchiness. The roasted sweet potatoes are simply seasoned with olive oil and S&P to let the natural flavor of this delicious vegetable shine. Also, I have included a recipe for the salad that is pictured with this dish….let me just say that adding fresh herbs to your salad will give it such a wonderful burst of flavor. Tearing the leaves just before throwing them into a salad helps retain more flavor than chopping them with a knife. Brightly flavored herbs such as parsley, cilantro, basil and dill are quite tasty in a salad. I avoid stronger, savory herbs such as rosemary, thyme or sage.

Hummus Panko Tilapia

2 large Tilapia fillets (the ones I used were about 1/2 lb each) or 4 smaller fillets, thawed

2/3 c. Panko bread crumbs

1-2 tbsp. fresh chopped parsley

2 cloves fresh minced garlic

1 tsp. extra virgin olive oil

2-3 tbsp. hummus (your favorite flavor)

S&P

Preheat oven to 400 degrees

Rinse off fish and pat dry, place them on a paper towel lined plate. Coat a glass baking dish with cooking spray, set aside.

In a small bowl, mix together panko, parsley, garlic, oil and season with S&P. Season both sides of fish with S&P and place on a cutting board with the outside of the fish facing up. So, flat side down, rounded side up. With the back of a spoon or a small rubber spatula, spread a layer of hummus on each piece of fish, making sure to cover it from end to end. If using large fillets about a tablespoon per fillet, or 1/2 tablespoon per smaller fillet. Next, using your hands, add the panko, pressing it firmly onto the hummus. Use more or less depending on what kind of crunch you are looking for. I really packed it on and ended up with 1/3 cup of panko per large fillet. They looked like this before baking….

Place fish in greased baking dish and put ’em in your 400 degree oven. Baking time will ultimately depend on the size of your fillets. For the large pieces, I baked them for 10-11 minutes, then bumped them up to the broiler and broiled for 6-7 minutes to get the panko nice and golden. For smaller fillets 6-8 minutes, and 4-5 under the broiler. Just make sure your fish flakes easily with a fork and you know its done!

© 2011 Jenni Baker

Roasted Sweet Potatoes

1 medium-large sweet potato, washed and cut into 1/2 inch rounds (I leave the skin on…because its good for you!)

Extra virgin olive oil

S&P

Preheat your oven to 450 degrees

In a small bowl, toss sweet potato rounds with a drizzle of olive oil (about 2 tsp.) Use your hands to make sure each piece is thoroughly coated with oil. Place on a cookie sheet. Season both sides of each round with S&P. Drizzle with a touch more oil. Pop them in the oven. Bake for about 10 minutes. Use tongs to flip each piece. They should be browned just a bit. Roast another 5 minutes. Remove from oven.

Side note on making these along with the fish: Due to different cooking temperatures, I roasted the sweet potatoes first then baked the fish. When I switched the oven to broil for the last part of cooking the fish, I popped the sweet potatoes back in the oven so that they would be hot when the fish was ready.

© 2011 Jenni Baker

Also, as pictured, I served this with a small, simple salad…..

Mache and Parsley Salad with Cucumber

2 handfuls Mache, also known as lamb’s lettuce (though any greens you have on hand will work)

6-8 fresh Italian flat leaf parsley leaves, torn

Sliced cucumber

Balsamic vinegar

Extra virgin olive oil

S&P

Place greens, parsley, and cucumbers in a bowl. Season with S&P. Drizzle with oil and vinegar. Toss.

Serve. Eat. Enjoy.

© 2011 Jenni Baker

Just a little note on servings: I cook for 2 most of the time, so my recipes generally yield two servings. You can easily double them if you’re cooking for more people. Feel free to email me with any questions in relation to increasing the recipe.

There’s Omnivores, Vegetarians, Vegans, Pescatarians and then there’s me…

I was just thinking about the dinner that I’m going to make tonight and the recipe that I am going to write and publish tomorrow. I then started to think about the diet that I follow and realized that I don’t fit into any of the general food eating categories out there. What the heck?!

So based on (referring to myself in the third person), What Jenni Cooks, my food blog cannot be categorized as vegetarian, vegan, pescatarian or just plain old everyday eating the omnivore way. I suppose I have sort of pulled ideas from each of these diets and created my own special way of eating. Does this makes me a Jennatarian? Sure. I don’t want my blog to be contradictory to any special diet that people think I may follow. So, I feel its best to clarify by explaining what I eat and don’t eat because this will directly affect what goes into my recipes.

I do not eat: Chicken, cow, pig, duck, goose, game hens, quail, dove, venison, wild boar, snake, turtle, dog, cat, horse or any other kinds of mammal/poultry/reptile flesh you can think of (as adapted from the vegetarian diet)

I do (occasionally) eat: Fish, shellfish, and crustaceans (as adapted from the pescatarian diet)

I do not eat or drink: Anything derived from animal milk or other animal byproducts. This includes things such as cheese, yogurt, cottage cheese, butter, ice cream, sour cream, or milk chocolate (as adapted from the vegan diet)

However, I do occasionally eat free-range, cage-free eggs

And of course, I do eat any and every vegetable, bean, grain or nut available to me

Also, I think it is important for you to know that for the majority of my life (until January this year) I ate anything and everything. Being a chef, trained by classical French cooking techniques, I have a huge appreciation for the delicious and beautiful foods that can be created using animal products. However, I have learned over the past 12 months just how bad these things can be for our bodies. If it were 1973, I would be more inclined to eat chicken, beef and pork, but the sad reality is that it is 2011 and things have become disgusting beyond belief. As much as I am against cruelty to animals, my main reason for changing my diet is for my own personal health, to benefit the ONLY body I will ever have.

This whole post has stemmed from the fact that I am making fish for dinner. I didn’t want anyone to get the idea that I am a strict vegetarian or vegan and then see me post a recipe for fish. With that being said, come back tomorrow and look for my Hummus Panko fish recipe 🙂

P.S. I am very passionate about being healthy and hope that others will be inspired by my “jennatarian” diet….challenge yourself and cut out dairy or meat for 30 days, you’ll be surprised at how great you can feel if you eat more vegetables and less animal products!!

Lentil and Hummus Veggie Wrap

I had this for lunch yesterday when I got home from the gym. Super yum! Though, I once made this wrap as a midnight snack and woke up the next morning feeling great. It was probably due to the fact that I didn’t go order off of some late night, drive-thru dollar menu or maybe it was because I got some food in me after having a few alcoholic beverages? Who knows? 😉 Whatever the case may be, this wrap is so easy (and relatively healthy), its perfect for an on-the-go lunch (and hey, even a slightly intoxicated person can make it!)

Before I give you the recipe, let me go on a little tangent about lentils and beans. As much as I would love to always cook my own lentils and beans, most of the time I’m just trying to be quick about things. So, I do go with canned beans the majority of the time these days. I wish I had time to do everything 100% from scratch, and maybe one day I will, but until I’m retired…I’ll probably be doing more convenience cooking than anything else. And by convenience cooking I do not mean Hamburger Helper and those weird potato flakes from a box. I try to keep it healthy here, and I hope everyone else wants to do the same. I try not to buy much from a box, but I really cannot resist Trader Joe’s steamed lentils (Actually, they come in a bag that’s in a box…does that still count as boxed food?) They are in the cold section near the veggies and everyone should buy them. I put them in veggie stir fry, soup, salad, and of course, this wrap. They are delicious and best of all, already cooked. Hooray!

P.S. If you don’t have a Trader Joe’s in your area, I’m terribly sorry. Cook lentils according to package instructions 🙂

Red bell pepper, 6 or so slices (julienne cut, which means thin, long strips…similar to a matchstick)

Cucumber, 6-8 slices (1/4 inch thick, I prefer hothouse or English cucumbers)

2 tbsp. hummus (your favorite flavor, I used Mediterranean from Trader Joe’s)

1/2 c. cooked lentils (I used them cold for this wrap, but heat them up if you like)

Baby spinach, just a handful

1 large tortilla

In a nutshell, spread the hummus on the tortilla and put the rest of the ingredients on top, wrap it up and enjoy!

If you want a more in depth look at how I roll, please read on….

I like to heat my tortilla up just a bit to make it more pliable, nothing worse than your wrap splitting right down the middle! I do it directly on my flat top burner which works really well, or just pop it in the microwave for 10 seconds. Get all of your veggies sliced and have hummus, lentils and spinach standing by. Place your heated tortilla on a cutting board, this will give you a nice flat space to get your wrap on 😉

Spread the hummus in the middle of your tortilla in a horizontal type line, leaving a couple inches at each end. I find it best to build your wrap in the shape of what the end product will be (oblong, right in the center) Some people tend to spread and build in a circular shape, probably because a tortilla is round…I find this will cause problems later when you try to fold it up. (side note: I still had tomato jam left and spread some on top of the hummus…yum!)

Next, put the lentils evenly over top of the hummus. Then place your bell peppers in a horizontal line, followed by the cucumbers. Top with spinach and you’re ready to roll.

For my wrapping method, I use both hands to flip the ends in first. While holding the ends in with all of my fingers, I use my thumbs to flip the bottom flap over. It should almost cover all ingredients in the wrap. If you press with your hands the ends should stay down. This allows you to really get that flap over the contents of your wrap. Once everything is contained, flip the wrap over, away from you, covering the top flap.

Now, if you don’t feel comfortable wrapping it this way, just fold one end in and leave the other side open. You just need one closed end to keep all of those little lentils from falling out. Either way you wrap it, its still going to taste awesome. Doesn’t matter what it looks like.

Before you wrap it should look like this:

© 2011 Jenni Baker

I’m thinking I should have included some wrap tutorial photos here. I know that my lovely man is very wrap challenged…if there is anyone else out there who has this problem let me know and I’ll totally create a post all about twisting up your favorite things into one perfect wrap!

A Side Note on S&P and Seasoning in Layers

S&P…aka salt and pepper, the two most basic, fundamental spices in the history of food. Anyone who has ever seen a recipe knows that 99% of the time there’s salt and pepper. One thing that I have noticed about home cooks and S&P is that people are afraid to use too much which results in under seasoned food. What I have noticed about a lot of recipes is that they add the S&P once during the process. I can’t fathom only seasoning once while I’m making something! I’m going to start using the “S&P” abbreviation anywhere in my recipes where I seasoned because I like to season in layers.

I find myself seasoning every component throughout the cooking process. You may think that this would result in a salty mess, but I think its the seasoning in moderation throughout the process that brings out the natural flavors of whatever you are cooking. You can easily control your salt and pepper and enhance the flavor of your food by ditching your shakers. Lose the iodized table salt and little tin of already ground black pepper. Please invest in a box of course ground salt/sea salt, whole black peppercorns and a pepper grinder. Put your salt in a little bowl and black peppercorns in the grinder.

Seasoning in layers just means a pinch of salt and a couple grinds of pepper when you add something new to the pan. Or, just seasoning certain components of a recipe such as breadcrumbs or lettuce for a salad. Seasoning in layers also means you are constantly TASTING what you are making. Season and taste, season and taste! (This prevents over seasoning) .

*And a side note to my side note- I tend to be more cautious with pepper than salt…pepper can become extremely overpowering and spicy if you use too much, especially for certain recipes. This is not to say that salt can’t be over powering, but when you’re using it in pinches at a time its a lot harder to over do it. The point of this is to let you know I’ll make sure to always try to guide you through seasoning in my recipes to make sure they turn out tasty every time!

P.S. Over seasoning can happen…over salted foods are possible. If anyone has accidentally used salt instead of sugar you know how awful tasting something can be. So, please use your common sense and best judgement to decide when too much is too much!

Kale Zucchini and Roasted Tomato Frittata

If you have left over Roasted Tomato Jam from the Meatball Pizza recipe this is a great way to use it up! (Or, you can make more jam because it’s so easy and incredibly delicious) When it comes to frittatas, they can sometimes be a pain to get out of the pan. In my frittata making days, I’ve had them stick plenty of times. With that being said, this method works for me now and they come out perfect. However, keep in mind that if it does stick, its still totally edible…so eat it!! And make another one tomorrow 🙂 With frittatas, just like the pizza, be creative and add any veggies that you have on hand (or meat if you swing that way) If you eat cheese, this particular recipe would be great with feta sprinkled on top!

1 medium zucchini, cut into 1/4 inch rounds

1 1/2 c. kale (or spinach)

4 eggs

1 tbsp. almond milk (regular milk or cream works too)

1/4 c. Roasted Tomato Jam (from the Meatball Pita Pizza recipe), reserve about 1-2 tbsp. to spread on finished product.

2 tsp. extra virgin olive oil

1/4 c. vegetable broth

1/4 c. shredded cheese or feta, optional

Salt, Pepper (I like to abbreviate, S&P)

Garlic powder, optional

Cooking spray

Preheat oven to 450 degrees

Whisk together eggs and almond milk, season with S&P and garlic powder, if using. (And for frittatas really whip it good! The more air you get in those eggs the fluffier your finished product will be.)

Heat olive oil in a medium oven proof skillet over medium high heat. Saute zucchini in olive oil about 3-5 minutes, just until tender (season with S&P) Remove from pan. Return pan to heat and add vegetable broth and kale (season with S&P). Cook about 5 minutes, turning kale as it cooks down in broth. Most liquid should be evaporated when kale is done. Remove kale from pan.

At this point you should have your kale, zucchini and tomato jam standing by.

Wipe out your oven proof skillet and place it back on the heat. Thoroughly coat pan with cooking spray. Turn heat to high and…*read the next few steps before you do it because it should be done rather quickly…

Place zucchini in one flat layer across the pan, then try to place kale as evenly as possible over the zucchini (cooked greens tend to clump a bit…which is ok) Next drop small spoonfuls of tomato jam around in the pan (again, this stuff is sticky, so just kind of wing it) Pour the egg mixture right over top (your pan should be super hot..so you should hear the egg sear) Then sprinkle with cheese, if using. Give the pan a couple of shakes and pop it right into your oven.

Cook for about 20-25 minutes until it puffs up. I like to place it under the broiler for the last 5-7 minutes to get a golden brown and nicely puffed top. You’ll know its done when the egg is set (which means it’s not jiggly). Remove from oven. Be careful, the handle of your pan is HOT…and will still be hot for a while after you take it out of the oven. DO NOT grab the handle with your bare hand. (I’ve done this too many times!)

Now for the tricky part…take a rubber spatula and carefully go around the outside of your frittata to lift it from the pan. Once you have gone around the edges, slide the spatula further underneath the frittata to get it out. I like to tilt the pan (holding the HOT handle with a towel) and slide the frittata right onto a cutting board. Spread with remaining tomato jam, and cut into quarters. Enjoy!

*If it is sticking to the pan, just leave it…spread with jam and serve it right out of the pan.

© 2011 Jenni Baker

Sriracha Honey Green Beans

In case you are wondering about the glazed green beans pictured next to the pita pizza..here’s the recipe! Super yummy blend of sweet and spicy Asian style beans.

Glaze:

2 tsp. Honey

1/2 tsp. Sriracha. Add a full teaspoon for spicier beans!

1 tsp. soy sauce

1/4 tsp. sesame oil

1/2 tsp. extra virgin olive oil

salt and pepper, to taste.

In a medium bowl, mix together above ingredients with a fork until well combined. Set aside.

Beans:

2 handfuls of green beans, snapped and cut in half

1/4 c. vegetable broth, or water for steaming

Place broth or water in a small pan, bring to a boil and add beans. Cover and steam about 4 minutes, or to desired doneness (I like my beans al dente) stirring beans occasionally. Drain. Add to bowl with glaze and toss to coat.

© 2011 Jenni Baker