Monthly Archives: February 2011

Food2 is jumping on board with Meatless Monday, an initiative to help reduce meat consumption for personal health and the health of the planet by going vegetarian for one day each week. This week, a nutrient-packed breakfast that’s ready in just five minutes.

Looking for a healthy breakfast idea? Start your day with two superfoods – goji berries and chia seeds.

Goji berries — which come from the Himalayan regions of Asia — are chock-full of antioxidants, vitamins and nutrients. A major staple in the diets of the Mayans and Aztecs, chia seeds gave them endurance and energy. The seeds are also a great source of omega-3 fatty acids, which promotes heart health.

Healthy Vanilla Yogurt with Goji Berries and Chia Seeds
Serves 1

Ingredients

1 cup plain yogurt
1 teaspoon vanilla extract
1 tablespoon confectioners sugar
1/4 cup cereal
1/4 cup apples and pears, diced
1 tablespoon walnuts
1 teaspoon dried goji berries
1/4 teaspoon chia seeds

Directions

Combine yogurt, vanilla, and confectioner’s sugar. Stir in cereal and fruit. Top with goji berries and chia seeds.

Food2 is jumping on board with Meatless Monday, an initiative to help reduce meat consumption for personal health and the health of the planet by going vegetarian for one day each week. This week, savory crepes that do double duty as a breakfast or dinner dish.

Savory Mushroom and Fennel Crepes

Ingredients:

Crepes:
1 cup all-purpose flour, sifted
3 teaspoons egg substitute mixed with 4 tablespoons of warm water
Pinch of salt
Pinch of sugar
1 cup almond milk
2 tablespoons of vegetable oil

Filling:
2 tablespoons vegetable oil
1 head fennel head, quartered, core removed and sliced thinly (reserve stems for sauce)
1 1/2 cups white mushrooms
1 shallot, chopped finely
1/4 cup almond milk
1/2 teaspoon salt
1/4 teaspoon pepper

Sauce:
2 ounces dried porcini mushrooms, soaked in cold water for 1 hour and drained
1 tablespoon vegetable oil
1/2 shallot, finely chopped
2 cups almond milk
Reserved fennel stems
Salt and pepper, to taste
2 tablespoons chopped parsley

Directions

Crepes:

1. In a mixing bowl, combine dry ingredients. Make a well in the center, add egg substitute, and working outward, mix with a fork until incorporated. While continuing to mix, slowly pour in almond milk, until incorporated. Let batter rest in the refrigerator, covered with plastic wrap, for about 30 minutes. Mix two tablespoons of vegetable oil into batter.

2. Brush In a non-stick 8” pan with vegetable oil, and heat over high. When hot, pour 1/3 cup of batter mixture into the pan and spread using a spatula. Cook for approximately 1 minute. When the batter no longer appears wet, flip the crepe onto the other side and continue cooking for an additional minute. Remove and set aside on parchment paper. Repeat with remaining batter, separating finished crepes with parchment paper. Cover with a clean dish towel until ready to use.

Filling:

1. In a medium skillet, heat two tablespoons vegetable oil over medium-high heat. Cook mushrooms until they are golden brown, about 3-4 minutes. Remove from pan and set aside. Add two more tablespoons of vegetable oil pan and bring to medium-high heat again. Add fennel and sauté until golden brown, about 3-4 minutes. Return mushrooms to the pan with fennel, add shallots and pour in almond milk. Bring to a boil, scrape any brown bits from the bottom of the pan, reduce heat to low and simmer for 10-15 minutes, until fennel is tender and almond milk has evaporated. Season with salt and pepper to taste.

Sauce:

1. In a saucepan, heat oil over medium-high heat. Cook shallots until transparent, about 3-4 minutes. Add porcini mushrooms, and cook until water has evaporated, about 3/4 minutes. Add almond milk and fennel, and bring to a boil. Cook, uncovered, until sauce has thickened enough to coat the back of a spoon and reduced by one-third, about 12-15 minutes. Season with salt and pepper to taste.

To assemble crepes:

1. Add two tablespoons of fennel and mushroom filling to the center of each crepe, and fold both sides over filling, then ends. Plate three per serving. Top with porcini mushroom almond sauce. Garnish with fresh parsley.

Food2 is jumping on board with Meatless Monday, an initiative to help reduce meat consumption for personal health and the health of the planet by going vegetarian for one day each week.

Who says salads have to be boring? This one is protein and antioxidant-packed, full of flavor, easy to make, and elegant enough to be a first course at a dinner party. As an added bonus, we’ll tell you how to make your own pomegranate vinegar for the dressing.

Baby Spinach and Bean Salad with Pomegranate Vinaigrette
Serves 4

Ingredients:

Vinaigrette:
2 tablespoons pomegranate vinegar (see note)
1/2 cup extra virgin olive oil
1 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
1 tablespoon honey
1 tablespoon lemon juice

Salad:
1 cup fresh strawberries, sliced
4 cups fresh baby spinach
1 cup cooked black beans, rinsed and drained
1 cup cooked roman beans, rinsed and drained
1 orange, peel and pith removed and segmented
1 gala apple, peeled, cored and sliced
1/4 cup red onion, sliced lengthwise

Directions

1. Make vinaigrette: Combine all ingredients and whisk until emulsified, about 30 seconds.

2. Soak strawberries in vinaigrette for about 5 minutes. Drizzle 2 tablespoons of vinaigrette on baby spinach and toss gently. In a separate bowl, mix beans with remaining vinaigrette, and add to spinach. Top with strawberries, orange segments, red onion, and apples.

Note: If you can’t find pomegranate vinaigrette, it’s easy to make your own! Place one cup of pomegranate seeds in a jar with two cups of white vinegar, cover tightly, and let steep for 8-10 days in a cool, dark place. Strain and pour into a clean wine bottle. Seal with a cork, and keep in a cool, dark place for up to six months.