Lighten Up – Radiate Food Vibes

Vegetarian Sweet Potato Nachos with Cheddar-Jalapeño Sauce

March 20, 2017March 21, 2017by Radiate Food Vibes3 Comments

Being a University of Wisconsin alum, I’m obviously beyond ecstatic that the Badgers beat defending champ, Villanova, and made it to the Sweet Sixteen round of March Madness. If you know me at all, you’d know that watching sports isn’t really my thing. That is unless it involves my beloved St. Louis Cardinals, the STL Blues or anything relating to UW-Madison. There’s one other exception, March Madness. Maybe it’s because I grew up glued to the TV during March Madness, thanks to my dad. Or maybe because I actually played A LOT of basketball in my early years, so I’m able to better relate to the games. No matter the reason, I love this classic tournament, especially when my alma mater surprises the nation and beats the #1 team in the second round.

So, to go along with an amazing game and lots of excitement to come, I thought I’d share a healthy-ish twist on a classic sports bar appetizer – nachos. Instead of traditional tortilla chips, I’m using roasted rounds of sweet potato. Through roasting, the sweet potatoes become sturdy enough to hold all of the amazing toppings that get piled on. What toppings, you may be wondering? Well, there’s a decadent homemade cheese sauce spiked with fresh jalapeño, crisp romaine lettuce, refreshing yogurt and, last but not least, creamy guacamole. Doesn’t this all sound simply amazing?

Yes, these nachos are still rich and indulgent. But, like everything else, I make all of my recipes as clean and health-supportive as possible, even if it’s a dish that’s not supposed be light or healthy. That’s why I call this version of nachos “healthy-ish”. Because I’ve made them as healthy as possible while still maintaining the crowd-pleasing, addictive, satisfying element. There are several health-supportive ingredients in this recipe. Check them out below. Then head down to the recipe, just in time for game day. Go Badgers!

Sweet Potatoes are a power house of nutrition. By replacing fried corn chips with sweet potatoes, this recipe gets a hefty dose of vitamin A, potassium and fiber, plus some vitamin B-6 and protein. Sweet potatoes are also a filling food, making these nachos substantial enough to become a satisfying and nourishing main dish.

Romaine Lettuce, like other lettuces, fills you up without adding extra calories or fat. Adding fresh lettuce to any dish increases vitamins and assists the body in flushing out toxins. Lettuce also adds freshness and balance to this rich dish.

Grass-Fed Plain Yogurt (full-fat) is my new favorite ingredient. Not only can I trust that grass-fed cows live a healthier and happier lifestyle (grain-fed cows live extremely bloated, confined and uncomfortable lives), but grass-fed cows produce dairy containing high-quality fats. These fats are then transformed into conjugated linoleic acid (CLA) through the process of making yogurt with lactic acid. Grass-fed dairy, like grass-fed beef, contains a higher concentration of CLA’s. Research has linked CLA consumption with decreased risk of heart attack, bone-mass loss and inflammation. Additionally, live cultures in yogurt aid in digestion, immunity, weight-loss and regular bowel movement. Yogurt is also naturally high in calcium and protein. Whoa! Go grass-fed yogurt go!

Avocados, like in my guacamole, are known for providing the body with “good fats” such as mono- and polyunsaturated fats which can reduce levels of bad cholesterol in the blood and the risk of heart disease. Avocados are rich in potassium, vitamin E, B-vitamins, folic acid and other essential nutrients. Avocados are also amazing because they add guilt-free richness, flavor and decadence to just about any dish, which is especially important for vegetarians and vegans.

Sweet Potato Nachos with Homemade Cheddar-Jalapeño Sauce & Fresh Guacamole
Serves: 2-3 (entree), 6 (appetizer) Start to Finish: 1 hour

Ingredients

2 sweet potatoes, sliced into 1/2 inch rounds
1 tablespoon olive oil
sea salt, fine grain
1 avocado, very ripe
2 tablespoons minced red onion
3 teaspoons minced jalapeño, approx. 1/2 of a medium jalapeño, divided
1 tablespoon fresh lime juice
1 tablespoon finely chopped cilantro, plus more for garnish
hot sauce, to taste, if desired
1 tablespoon butter
1 tablespoon all-purpose flour
1 garlic clove, peeled and minced
2/3 to 1 cup whole milk
2 ounces shredded white cheddar cheese
1.5 cups shredded romaine lettuce (1 heart of romaine will be more than enough)
1/4 cup plain yogurt (full-fat, grass-fed preferred)

To Make

Preheat oven to 400 degrees.

Make potato rounds. Prep potatoes, brush with oil, season with a pinch of salt on each side of each round, and place potato rounds in a single layer on a parchment lined baking sheet. Bake for 45-50 minutes, until color begins to brown and the rounds are sturdy.

Make guacamole. Combine 1 smashed avocado with with 2 tablespoons minced red onion, 2 teaspoons minced jalapeño, 1 tablespoon lime juice, 1/4 teaspoon sea salt and 1 tablespoon chopped cilantro. Add a couple dashes hot sauce if desired and season with salt if needed. Refrigerate until needed.

Make cheddar sauce. Melt 1 tablespoon of butter in a small saucepan over medium-heat. Add 1 minced garlic clove and 1 teaspoon minced jalapeño. Cook for 1 minute. Whisk in 1 tablespoon of flour until smooth. Allow flour/butter mixture to cook for 1-2 minutes, whisking occasionally. Slowly whisk in 2/3 cup whole milk until smooth and creamy. Allow mixture to gently simmer until thickened, 3-4 minutes. Whisk in 2 ounces shredded cheddar cheese and 1/2 teaspoon salt. Set aside. If queso sauce gets to thick, add a bit more milk until desired consistency is reached. Gently reheat on stove top when needed.

Assemble. When potato slices are finished roasting, lay out on a platter or large plate. It’s okay to overlap but make sure a good section of each slice is visible. Pour queso sauce over top of potatoes. Top with shredded iceberg lettuce, plain yogurt and a cilantro garnish, if desired. Serve with guacamole (and some fresh corn chips maybe?).

Nutrition Information References:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=124

https://www.symptomfind.com/nutrition-supplements/probiotic-bacteria/

Detox Recipes, Lighten Up, Main Dishes, Quick & Easy

Quick & Easy: Roasted Asparagus & Hummus Gyros

March 15, 2017March 21, 2017by Radiate Food Vibes4 Comments

More and more these days, Matt and I find ourselves playing the fridge-clean-out-game when deciding what to do for dinner. We do about one main grocery shop per week at which point we buy tons of produce, a little bit of meat or poultry for matt and restock our grains, beans and dairy arsenal. I may plan for a couple specific meals, but other than that, dinners are improvisational. The benefits? Playing the clean-out-game a few nights a week minimizes waste, saves money, avoids getting takeout, and it’s actually a pretty fun game. The hard part? Knowing what to have on hand to be able to successfully improv a delicious, balanced and satisfying meal. There’s no exact formula for this, and it really depends on your diet and food preferences. In any case, I’ve come up with a vegetarian-friendly list of staple categories to stock up on, and a few of my fave examples of each…

lettuce/dark leafy greens – hearts of romaine, lacinato kale, arugala
citrus – lemons, limes, blood oranges
flavor boosters – garlic, red onions, yellow onions, jalapenos, avocados
other produce – broccoli, cauliflower, asparagus, red bell peppers, eggplant, potatoes, sweet potatoes, squash, apples, grapes etc.
whole grains (uncooked) – short grain brown rice, quinoa, lentils
breads/pasta – whole wheat penne pasta, whole wheat pita/flatbread
dairy – cheddar cheese, mozzarella cheese, grass-fed plain yogurt, whole milk
canned foods (organic only) – black beans, chickpeas, lentils, diced tomatoes, coconut milk
oils – olive, organic canola, virgin coconut, toasted sesame
vinegars – red wine, champagne, apple cider
pantry/fridge staples – sea salt, hot sauce, tamari, tahini, dijon mustard, yellow miso, ketchup, raw cashews, maple syrup, agave, all purpose flour, corn meal, yeast
herbs/spices (dried) – black pepper, oregano, dill, parsley, smoked paprika, garlic powder, onion powder, chili powder, cumin, coriander, cardamon, cinnamon

So now let’s put this list to work. A perfect example of an amazing fridge-clean-out meal using my handy-dandy staples list? You got it – these healthy and delicious Asparagus & Hummus Gyros. I threw these wraps together without much effort, and, you guessed it, each item I used is on my staples list. I made hummus from canned chickpeas, garlic, tahini, olive oil, lemon juice and salt. I did a simple roast of the asparagus spears, which I had purchased without a purpose. To make it a balanced and substantial meal, I added shredded romaine, leftover minced red onion and a stupid-easy dill-yogurt sauce that utilized the last 1/3 cup of yogurt left from my family-size tub. Then I wrapped it all up in basic pita flatbreads. So yummy and so easy. This dinner ended up taking less than 30 minutes to prepare, and Matt and I were both blown away by how tasty it was. Balance it out with some crispy red grapes or apple slices and you’ve got yourself a full meal.

Anyway, I’d love to know your go-to tips and tricks for stocking the pantry and playing the kitchen improv game. Or, even better, any successful improvs you’d like to share. Let’s hear it!

Roasted Asparagus & Hummus Gyros with Dill-Yogurt Sauce
Servings: 4 Start to Finish: 30 minutes

Ingredients

for roasted asparagus
16 asparagus spears, trimmed
2 teaspoons olive oil
1/8 teaspoon sea salt, fine grain
for hummus (you could also use 1 cup store-bought hummus)
1 can chickpeas, drained and rinsed
3 tablespoons tahini
1 clove garlic
1/4 cup water (+ more for texture)
3/4 teaspoon sea salt
1/4 teaspoon black pepper
1/4 teaspoon ground cumin (optional)
hot sauce, to taste (optional)
for dill-yogurt sauce
1/2 cup plain yogurt
1/4 teaspoon sea salt, fine grain
1/2 teaspoon dried dill
1/2 teaspoon lemon juice
for assembly
1 romaine heart, shredded and washed
1/2 red onion, peeled and finely chopped
4 flatbreads or pitas

To Make

Preheat oven to 400 degrees (F).

Toss trimmed asparagus spears with 2 teaspoons olive oil and salt. Transfer to parchment lined baking sheet. Roast in oven for about 20 minutes, checking spears and flipping them every 5-10 minutes. When finished, the tips of the spears should be brown and the flesh a rich olive green.

Combine all hummus ingredients in a food processor. Blend until smooth, adding more water if needed, a tablespoon or 2 at a time. Transfer to bowl, season to taste. I use 3 dashes hot sauce and an extra tablespoon or 2 of water.

In a small bowl, stir together yogurt-dill sauce ingredients. Season with salt and lemon juice, to taste.

Prep veggies. Warm pitas, if desired, in microwave (wrapped in a clean towel) or in the oven, wrapped in aluminum foil.

When all components are complete, build the gyros. Spread 3-4 tablespoons of hummus across each pita. Top with 4 asparagus spears, shredded lettuce, chopped onions and about 2 tablespoons dill-yogurt sauce.

Lighten Up, Main Dishes, Quick & Easy

Veganized Cauliflower Reuben Sandwiches

January 11, 2017May 12, 2023by Radiate Food Vibes5 Comments

Continue reading “Veganized Cauliflower Reuben Sandwiches” →

Apps & Snacks, Best of Basic, Gluten-Free, Side Dishes, Vegan

Best of Basic: Perfect Oven Fries

June 30, 2016August 2, 2016by Radiate Food Vibes5 Comments

Fried potatoes are my jam. Cheese fries? Amaze. Tater tots? Obsessed. Hashbrowns? Yes please. Are there people out there who don’t love fried potatoes? No way. While deep fried foods are totally fine in moderation (that is, if they’re whole foods that are fried in healthy oils), I want French fries on the daily. So a recipe for slightly lighter and healthier oven fries was a natural for me.

I’ve been making oven fries since forever. And after a lot of trial-and-error, I’ve come up with a go-to method that makes flavorful, crispy fries that are neutral enough to go with any dipping sauce. I use small yellow or Yukon Gold potatoes for my oven fries. Yukon Golds are my favorite type of potato. I like the waxy texture, the golden color and the small size. After cutting the potatoes in thick fries, I soak them in cold water. This trick removes excess starchiness and makes for a crispy fry. Then I just toss with a simple blend of spices and olive oil. When baking the fries, I start at a lower temperature which allows the insides to become fully cooked. Then I crank up the heat to get those guys golden brown and crispity-crunchy. Perfect every time.

Before Baking.

Golden & Crispy.

I’ve been meaning to share this recipe for quite awhile. Then I saw these amazing red, white and blue basket liners at Sur la Table and couldn’t resist. These liners are perfect in those red plastic woven baskets you get at diners and casual food joints. As soon as I saw them I thought “oven fries! 4th of July! BBQ perfection!” You can use these lined baskets to serve apps and sides or everyone can have their very own basket for their meal. So cute, so fun and so festive.

Honestly, I’m not even sure what Matt and I are doing for the 4th. Independence Day has always been a big holiday for me. I grew up spending every July 4th at our family friends’ lake house near Milwaukee, Wisconsin, and it was always quite the celebration. The fireworks were unreal, the drinks were flowing and the group of us (sometimes over 30 people sleeping in one house) always got a little too rowdy. Those were the days. As of this year though, the lake house has been retired. I’ll really miss that place. But I wouldn’t be able to go this year anyway because it’s Matt’s brother’s engagement party in New York (woohoo!). There are plenty of activities planned for the weekend, but for the actual 4th of July we have nothing going on. I’m thinking a festive BBQ on our balcony, some all American beers, and a few sparklers will be totally awesome. I’m not quite the party-er I used to be and these days, I prefer to celebrate on the tamer side. But if this intimate celebration does end up happening, these fries will most definitely be on the menu.

Pine Lake Way Back When — Scenes from Pine Lake, Wisconsin – Back in the Day – That’s me!

I hope everyone has a super fun (and safe) holiday weekend with lots of good food and good company!

Best of Basic: Perfect Oven Fries
Serves: 4 Start to Finish: 1.5 hours

Ingredients

2 lbs Yukon Gold Potatoes
2 tablespoons Olive or Canola Oil
1/2 teaspoon Sea Salt
1/2 teaspoon Paprika
1/4 teaspoon Garlic Powder
1/4 teaspoon Black Pepper

To Make

Cut potatoes into 1/4-1/2″ slices, length wise. Cut each slice into sticks or wedges. Place cut potatoes in a big bowl of ice water. Allow to soak for 30 minutes.

Meanwhile, preheat oven to 375 degrees. Line a large baking sheet or two with parchment paper. I use one large pan for this amount but the more room the potatoes have, the crispier they’ll be.

When potatoes are finished soaking, drain and dry with a clean towel. Toss potatoes with oil and seasoning. Spread out over baking sheets. Bake for 20 min. Remove from heat, gently toss. Turn heat up to 450 degrees. Cook for 30-40 more minutes, tossing every 10-15 minutes.