Curried Butternut Squash Hummus

I have been on a curry kick recently, I think because of my determination to stay healthy and not succumb to the common cold/flu that plagues so many during this time of year (including all my roommates!). I am a big fan of curry, not only for its bold, distinct flavors, but also for its acclaimed anti-inflammatory and anti-bacterial properties thanks to the curcumin (aka tumeric, which gives the curry that bright yellow/orange color). When combined with fresh garlic and ginger, which are also both known for their immune-boosting, cancer-fighting, anti-inflammatory properties, curry can and should become your best friend if you too want to fight off sickness and stay healthy!

You should already know by now how much I love making my own hummus (if not, see previous post here), so I don't need to go into that again, but I did just want to share my newest hummus creation using all of the above mentioned ingredients and also butternut squash, a perfect fall combination. I brought this over to a nutrition department cookout with some pita bread to dip and everyone loved it... so if you're looking for a cheap and easy appetizer to bring to a party that will really wow your friends.. this recipe is a must-try!!

CURRIED BUTTERNUT SQUASH HUMMUS

Ingredients

(basic hummus recipe + butternut squash, ginger, curry)

2 cans of chickpeas (preferably organic, no salt-added or low-sodium)

~1-2 cloves of garlic, minced

juice of one lemon

~2 tblsp tahini

~2-3 tblsp extra virgin olive oil

~1 inch (or 1 tblsp) of fresh ginger root, peeled and grated or chopped 

1 medium butternut squash, chopped and steamed until soft

~1 tblsp curry powder

salt/pepper to taste

Directions

Simply add all ingredients to medium-large bowl and mix using immersion blender or food processor until smooth and creamy (may need to add a little bit of water or a tad more oil until smooth). Serve with fresh veggies or pita bread. ENJOY! 

DIY Hummus

Helllooo everyone! Yes I am alive and still blogging- just been on a bit of a hiatus with school, finals, spring break, birthday, yadda yadda yadda. But enough with the excuses and onto the food! Hummus, oh hummus... where do I even begin? Hummus is one of my favorite go-to snacks that I make probably at least once or twice a month to just have on hand to snack on, spread on wraps/sandwiches, etc.  I was introduced to the art of making hummus in college by a fantastic roommate of mine, Kayla, who made the best hummus ever and even made hummus as part of a job interview activity (yes, true story).  I love it so much now that just recently I was paid in homemade hummus to dog-sit a coworker's dog (also, a true story).  It's super high in protein and fiber thanks to the almighty chickpeas, so it's a great, healthy, filling snack anytime of day or year. I know there are tons are store-bought brands of hummus out there that are pretty decent, but why buy it from the store when you can make it so cheaply and easily and personalized at home?! My favorite thing about making hummus is that it is such a flexible and forgiving recipe that you can change in so many different ways based on what you have on hand or what you like (think- extra garlicy, roasted red pepper, sun-dried tomato & basil, spicy hot, and the list goes on and is only limited by your imagination!). So below is just my recipe for the super basic hummus, to which you can add nothing and keep it traditional; or add any number of other ingredients to spice it up a bit. You definitely gotta try this and once you do- you'll never buy hummus from the store again! 

BASIC HUMMUS RECIPE

2 cans chickpeas, drained

1 clove garlic, minced

Juice of 1/2 lemon

1-2 tblsp extra virgin olive oil

2 tblsp tahini (this is just sesame seed paste, of which you can find a big tub at the grocery store for about $5-6 that will last you a long time)

Water (add as need to thin out, maybe about 1/2 cup or so)

Dash of cumin

Salt/pepper to taste

DIRECTIONS

1. If you have a food processor or blender, put the chickpeas, garlic, lemon juice, olive oil and tahini in and begin blending/processing, adding water as you go to thin out the hummus. You can also put all these ingredients in a large bowl and use an immersion blender to get the job done (my favorite kitchen tool!) 

2. Continue blending until the hummus has reached a smooth, creamy consistency. Add salt, pepper, and cumin to taste. Et voila! Dip with some fresh, chopped veggies or pita chips! 

Other add-ins
Any kind of herb (parsley, basil, cilantro, etc.)
Extra garlic
Caramelized onions
Mashed sweet potatoes or butternut squash
Sun-dried tomatoes
Mexican spices (chipotle chili powder, cumin, red chili flakes)

Any other favorites/suggestions? What is you favorite kind of hummus??

Lucky Black Eyed Pea Soup

Happy 2011! I hope everyone had a blast celebrating the new year and setting those infamous resolutions to start the year off on a good note.  I can't say that I intentionally set any specific goals for the next year, but I do hope to finish my grad program off strong, figure out my next career move, and have lots of fun new food adventures.  I've already been working on the latter, and for the next few weeks I will have a partner in crime in my kitchen, a.k.a. my boyfriend's sister, Emily. She's a 26 year old, incredible opera singer, who is in between performances right now, so she is staying with us in Baltimore while one of our other roommates is home for break. Emily is a ball of energy and not afraid to push my buttons and challenge me in the kitchen, so I can assure you that there will be some fun recipes and surprises over the next few weeks!

To honor my family's tradition of eating eating black eyed peas at the start of the new year for good luck, Emily and I made a hearty black eyed pea soup with chicken, brown rice, kale and lots of herbs and spices. This was the perfect soup to have after being out in the cold this afternoon watching the Ravens beat up on the Bengals. Playoffs- here we come... GO RAVENS! This soup's got everything you need for a healthy, satisfying meal in just one pot.  And if you make a big pot on Sunday then you can freeze the leftovers for ready-to-go meals throughout the next few weeks. 

LUCKY BLACK EYED PEA SOUP

Ingredients

2 cups dried black eyed peas

8 cups water

1/2 lb chicken breast

1/2 cup chopped onion

1/2 cup chopped carrots

1/2 cup chopped celery

1 clove garlic

1 tblsp olive oil

1 bunch kale, washed and chopped

1-2 cups brown rice or grain blend

1 vegetable or chicken low-sodium bouillon cube (not a huge fan of these, but I do use them from time to time, as they are easy to keep on hand)

Herbs and spices: salt, pepper, bay leaf, thyme, sage, red chili flakes, cayenne

Directions

1. Wash and sort the dried beans. Put them into a large pot with the water. Bring to a boil, then reduce to a simmer and cook for about 30 min.

2. Meanwhile, coat the chicken with a little bit of salt and pepper on both sides and cook in a pan with some olive oil. Chop or shred into small pieces and set aside.

3. In the same pan, heat a little bit more olive oil and cook the garlic, onions, carrots, celery with salt and pepper until softened. 

4. Once the beans have cooked for about 30 minutes or so and are nearly soft, add the cooked vegetables, shredded chicken, brown rice, kale bouillon cube, and the rest of the herbs and spices to taste.  Cook for an additional 15-20 minutes and adjust spices as needed. ENJOY!

Special thanks to my roommate Leann for being a taste tester of the soup! 

Chili Football Sunday

As I am writing this, I am watching one of the most anticipated football games of the season- Steelers vs. Ravens (round #2) and I can't wait to see the Ravens dominate yet again! I also just enjoyed one of the best bowls of chili I've ever made... inspired by the one and only Bobby Flay. I've been planning to make chili for a while now, but I waited to make it today because nothing goes better with football on a chilly (pun-intended) December night than a warm bowl of chili, ice cold beer and lots of friends :-) Only one minor detail I failed to mention is that my boyfriend, Matt, is a Steeler's fan (yuck!)... but he's a big chili fan so at least we can agree on one thing on game days.

Bobby Flay is a chili master, so I looked up his chili recipes and found this Beef and Black Bean Chili that I just couldn't resist; and I also happen to have some local, humanely raised ground beef in the freezer just calling my name. I usually pack my chili with lots of veggies and skip the meat, but tonight I decided to go true to beef recipe (using high quality, local beef, of course) to celebrate this big game night.  That being said, I can't follow a recipe exactly without changing a few ingredients here or there depending on what I have on hand, so here is my interpretation of Bobby Flay's recipe... the 'Alli Flay' way as my dad says.  This is a MUST-TRY chili recipe and worth the extra effort to find the right ingredients.

BOBBY FLAY'S BEEF AND BLACK BEAN CHILI

Ingredients:

2 tblsp olive oil
1.5 pounds local, humanely-raised
Salt/pepper
1 large onion, finely diced
4 cloves garlic, finely chopped
3 tablespoons ancho chili powder
1 tablespoon ground cumin
1 bottle beer (I used Yuengling, but use whatever you have!)
5 cups homemade chicken/veggie stock (or canned low-sodium or water)
1 (16-ounce) can organic diced tomatoes, drained and pureed

2 tblsp organic tomato paste
1 tablespoon chipotle pepper puree (I found a small can of chipotle peppers in adobo sauce in the international foods section in Giant.. they are delicious, smoky and spicy) 
1 tablespoon honey
2 cups pre-soaked overnight dry black beans (If you are using cooked or canned black beans, don't add until last 15 minutes of cooking) 
Optional Toppings- Avocado, cilantro, cheese, sour cream, lime juice, etc. 

Directions:

1. Heat oil in a large pot over high heat. Season the beef with salt and pepper, and saute until browned on all sides. Transfer the meat to a plate and remove all but 3 tablespoons of the fat from the pan.

2.  Add the onions and garlic to the pan and cook until soft (about 5-7min). 

3. Add the ancho chili powder and cumin, and cook an additional 2 minutes. Add the beer and cook until completely reduced to about half of its original volume. 

4. Return the beef to the pot, add the stock, beans, tomatoes, tomato paste, chipotle puree, and honey, and bring to a boil. Reduce the heat to medium, cover the pan, and simmer for about 60 minutes (If you are using cooked or canned beans, add them after about 45 minutes of simmering. 

5. Serve into a bowl and personalize toppings to your liking! Also perfect for dipping with tortilla chips. YUM! ENJOY AND GO RAVENS! 

Mediterranean Kale, Tomatoes and Chickpeas

Here is another twist on my traditional beans and greens one-pan, one-bowl meal... Mediterranean style. I love any kind of Greek food... hummus, olives, feta/goat cheese... you name it.  I probably have no clue what "real" Mediterranean food tastes like, but all I can say is that I love the greek flavors and how easily vegetables can be incorporated into this cuisine.  Kale, onions, garlic, diced tomatoes and chickpeas can be used in a variety of cuisines with all sorts of different spices, but I especially like using greek-style spices like oregano, paprika, rosemary, parsley, thyme, pepper, etc. to really give a mouthful of flavor.  It's super easy, cheap and quick to make (especially when using canned tomatoes and beans- less than 20min); and it's also an incredibly satisfying and tasty meatless meal. Adding goat cheese at the end makes the dish creamy and tangy and really brings the Mediterranean flavor to the next level. You gotta try this!

MEDITERRANEAN KALE, TOMATOES & CHICKPEAS WITH GOAT CHEESE

Ingredients:
1 bunch kale
2 cloves garlic
1/2 onion, chopped
olive oil
1 can (~2 cups) chickpeas
1 can organic diced tomatoes
Greek spices (whatever you got!): salt, pepper, oregano, rosemary, thyme, paprika, parsley, etc.
Goat Cheese (Feta would be great also)

Directions:
1. De-stem the kale, wash the leaves well, and chop into bite-size pieces or strips.
2. In a saucepan, saute the garlic and onions in the olive oil for a few minutes on med-high heat until soft.
3. Add in the kale and cook about 10 minutes until the leaves cook down and soften (you made need to add a few splashes of water or broth)

4. Add in the tomatoes, chickpeas and spices and cook until heated through and well-combined.

5. Serve portions into bowls and stir in goat cheese until creamy. Add a nice glass of wine and that's what I call a healthy and happy dinner :-)

Messy Green Tacos

Yes, I know it's Tuesday, not Monday. I already failed on a promise that I would post a great veggie-friendly, hearty recipe every Monday for Meatless Monday. I was up late working on a paper due a midnight (got it turned it at 11:30 with 30min to spare.. woo!) so I have to admit that I just popped into the oven a Trader Joe's frozen spinach pie for dinner with some acorn squash. Still meatless, but not quite homemade. What can I say? There are some nights I just don't have the time or desire to cook a meal from scratch!  So here is a meal I made last week and didn't have a chance to post yet, but its a perfect fit for a easy, hearty and healthy Meatless Monday meal. 

MESSY GREEN TACOS

With the plethora of greens in my fridge recently, I have had to get creative with what I how I cook them. (Yes- even I can get sick of eating my greens sometimes). I found a box of hard shell corn taco shells in my pantry from a while back, and I thought, "Why not try greens in tacos??" Okay so they aren't really "green" tacos, but they have greens in them and they certainly are messy! So fun! I sauteed up some radish tops with onions, garlic and leftover chickpeas with some mexican spices (lots of cumin and chili powder with a touch of cayenne for some heat) for a flavorful, colorful, and nutritious taco stuffing. Any type of cooking greens and beans will work great, and feel free to throw in whatever leftover veggies you have in the fridge- that's the beauty of the recipe-less dish! Once the filling is all cooked up, just stuff the tacos and top with your favorite salsa, hot sauce and shredded cheese, and there you have a fun and messy way to eat your greens!

Sweet Potato and Black Bean Rice Bowl

One of my favorite go-to dinners is a mexican rice bowl of sorts with any kind of veggies and beans thrown in and topped with salsa and cheese.  It is so easy and fun because you just toss in whatever you have on hand (this is a great idea for leftovers!), add some mexican flare to it and boom- you have a tasty and well-balanced one-bowl meal.  This time I wanted to make it extra special and seasonal by adding roasted sweet potatoes and fresh black beans that I got from the farmers market. Sweet potatoes are such a sweet treat during the fall, a staple of my diet, as well as at my family's thanksgiving dinner. They are an excellent source of antioxidants and anti-inflammatory nutrients, such as vitamins A, C and B6, manganese, potassium, iron and fiber; but even more importantly the taste is out of this world and they add so much color to any meal. This rice bowl is especially colorful with the brown rice, black beans, bright orange sweet potatoes and red salsa. So pretty it was hard to take a bite out of... okay maybe it wasn't that hard :-)

SWEET POTATO AND BLACK BEAN RICE BOWL

INGREDIENTS:
(makes about 4 servings)
2-3 medium sweet potatoes
1-2 tblsp olive oil
salt/pepper
1 tsp cumin
1 tsp chili powder
2 cups of black beans, cooked (preferably from fresh or dry, but canned works)
4 cups of brown rice, cooked
Additional toppings (be creative!): salsa, hot sauce, shredded cheese, cilantro

DIRECTIONS: 
1. Preheat oven to 400 degrees.
2. Wash and chop sweet potatoes into bite-size cubes. Arrange on a cookie sheet and cover with olive oil and spices.

3. Roast for about 30-40 minutes until golden brown.
4. Heat up the black beans and rice and portion into bowls.
5. Add the sweet potatoes once they are done roasting and top with salsa, cheese and any additional seasonings to make it your own personalized mexican rice bowl- just the way you like it! ENJOY!

Kale, White Bean and Tomato Soup

As much as I love making soups in the crock pot, sometimes I just don't plan well enough to get everything into the pot in the morning to have it ready when I get home.  So, on those days when I am really craving a warm bowl of soup, but it isn't waiting for me ready in the crock pot, I want something that I can throw together really quickly. I know it can be tempting to just grab can of pre-made soup from your pantry and throw a bowl of it into the microwave, but nothing can beat the taste and satisfaction of a bowl of homemade soup, especially if it can be made in less than 30minutes. This Kale, White Bean and Tomato soup is a deliciously hearty, seasonal, and healthy dish for this time of year as the nights get colder and all we want to do is curl up in a blanket with a bowl of soup. That is surely what I did last night; so much for getting any school work done! It was well worth it though, and I even had plenty of leftovers that I froze so that I can savor this soup all throughout the cold season.

KALE, WHITE BEAN, AND TOMATO SOUP

Ingredients:

1 tblsp olive oil

1/2 onion, diced

1/2 medium carrot, diced

2 cloves of garlic, minced

1 bunch of kale (any kind will do), washed and chopped

2 15oz cans of organic, diced, no-salt added tomatoes

~2 cups (or 1 can) navy beans (or any white bean)

4-5 cups Vegetable (or chicken) stock, low sodium

Salt and pepper to taste

~ 2tsp each of dried Oregano & Thyme

Directions: 

1. In a large pot, saute the onions, garlic and carrot in olive oil on medium heat until soft, about 5min.

2. Add the kale, tomatoes (with liquid), beans, stock, and salt/pepper/herbs. Stir everything together.

3. Bring to a boil, then reduce to simmer for about 25-30minutes until flavors are well-incorporated and kale is soft. Add additional seasonings to taste.  ENJOY!

Greens, Beans and Grains

Still recovering from Halloween weekend and craving anything but sweets, I decided to make a quick, easy and uber-healthy one-pot dish for dinner tonight; and it can be summed up in three of my favorite words: Greens, beans and grains.  Let me expound upon each of these so you can understand my obsession with this combination as a weeknight go-to meal.

GREENS- By greens, I am referring to any of the dark, leafy greens that typically are cooked before eating: collards, kale, turnip, mustards, etc. You have most definitely heard this before, but let me tell you again that dark, leafy greens are nutritional powerhouses that should be added to everyone's diet! They are packed with all sorts of nutrients, including calcium, iron, potassium, magnesium, vitamins A, C, E, and K, fiber and many more. There are numerous studies in the scientific literature reporting the health benefits of eating this food, particularly their role in the prevention of cancer. Greens are widely available this time of year in farmers' markets and they are delicious when sauteed up with some onions, garlic and olive oil.

BEANS- I could go on all day about why beans and legumes should be a staple in everyone's diet. They are not only an excellent source of important nutrients and are well-known to reduce the risk of heart disease and cancers; but they are inexpensive, filling, easy to prepare and they come in all sorts of varieties.  Beans are a great and extremely satisfying meat substitute, as they are packed with protein and high in fiber. I am a big proponent of dried beans, which take a little bit of extra time to prepare, but it's totally worth it and you don't have to worry about the high sodium or potential BPA contamination from canned beans (but I do understand how convenient canned beans can be). I usually just make a big pot of beans over the weekend and savor them in many different ways throughout the week.

GRAINS- Last but not least, I turn to grains to complete this wonderful combination of nutrient-packed, satisfying foods. We've all heard it over and over, but let me just emphasize that whole grains are a crucial part of a healthy diet.  Whole grains are complex carbohydrates that, unlike processed or refined sources of carbohydrates, retain more B vitamins, vitamin E and all the fiber. There are so many different varieties that are becoming more and more available in supermarkets, so don't be afraid to try something new.  I am a huge fan of brown rice, whole wheat couscous, quinoa, amaranth, and barley, though the lists goes on and on, and even I am still trying new kinds! Like beans, I usually make a huge pot of grains to have for the week to use in a variety of dishes- such a time saver during the busy week.

GREEN, BEANS AND GRAINS
I could go on and on about these three foods, but I'll spare you and just say that ANY combination of them can be thrown together for a delicious, quick, easy, satisfying, and extremely nutritious meal. Today I happen to have on hand some collard greens, black eyed peas, and brown rice, so that's what I threw together.  Simply sautee the chopped up greens with some garlic, onions, and olive oil until well-softened and then add cooked beans and grains along with some spices of you choice.  Again, be creative and try new combinations to keep things interesting, fun and tasty!  ENJOY!