Nutrition – Page 5

August 9, 2015

Roasted Banana Passion Fruit Ice Dream

My latest food find is the exotic passion fruit. I happen to have a passion fruit vine where I live, and it has been dropping fruit like crazy! I have consumed more passion fruit in the last month than I have in my whole life! Honestly, when I first saw the vine, I had no idea what kind of plant it was. It was covered in gorgeous whispy, purple/ombre flowers and these strange green fruit I had not seen before. Naturally, I had to research to find out what in the world this vine was. (Mostly because I wanted to know if I could eat the fruit or not:) )

Once I discovered that the fruit on this vine was passion fruit, I could not wait to eat them! I also learned that you have to be patient when it comes to this fruit. Don’t pick the green ones, because they do not ripen off the vine. (Made that mistake). How do you know when the passion fruit are ready to eat? The plant does all the work for you- the fruit turns purple, and they fall to the ground! Soooo easy to harvest, since all you have to do is pick them up off the ground, and they are guaranteed to be perfectly ready to eat, every time!

Passion fruit has an exotic, tangy, just barely floral taste. Think of a flavor cross between a citrus fruit and a mango. It is almost too complex to describe, so you must try it for yourself, or just imagine taking a bite of Brazil/Paraguay/Argentina, which is the native territory of this zippy fruit. Leave it to our South American friends to have a fruit named passion fruit. One bite makes you wanna dance! 🙂

Passion fruit is a good source of fiber (important for satiety, regularity, fighting a slew of health problems like not-so-great cholesterol), and is a low calorie fruit option, as well. A lot of the passion fruit recipes floating around out there (heyyyy, Pinterest) are for high calorie, sugary desserts, like rich mousses, panna cottas, cakes, and pavlovas. I wanted to showcase a way to use passion fruit in a dessert that has no sugar added, is fat free, and fits all dietary needs (gluten free, vegan, dairy-free, etc). This is a treat that could be enjoyed everyday because it is just that clean when it comes to the ingredients. Time to dive into Roasted Banana Passion Fruit Ice Dream!

“Ice Dream” is the name I’m giving this dessert, because it’s just like ice cream, but of course there is no cream, milk, or dairy of any kind. Plus, it tastes like a dream, so there’s that. 🙂 What takes this recipe over the edge is roasting the bananas. Please, I’m begging you, don’t skip this step! That caramel-y, toasty, sweet flavor you might know and love from Bananas Foster totally carries into this Ice Dream when the bananas hang out in the oven for a bit and develop a deep sweetness you just can’t get from a plain ol’ banana. Whip this up on a hot day, or when you are craving a scoop of creamy goodness. Prepare to be transported to a tropical locale!

Roasted Banana Passion Fruit Ice Dream

Serves 2

Ingredients:

4 bananas
1/3 cup passion fruit (both the juice and seeds from inside the fruit)

Directions:

Slice bananas into coins, and place on an aluminum foil-lined baking sheet. Roast at 375 degrees for 10-15 minutes, or until caramelized.
Transfer the banana to the freezer for at least 4 hours, or overnight.
Add banana and passionfruit to a high speed blender, and blend on the ice cream setting, or on high for 20-30 seconds.
Enjoy right away with toppings of your choice (I recommend cacao nibs and toasted coconut), or place in freezer for 10-20 minutes if you prefer a more firm frozen dessert texture.

Have you ever tried passion fruit before? Any other mysterious or exotic fruit you are dying to experiment with in the kitchen? Let me know!

XO, Alexandra

August 8, 2015

A Tea Drinker’s Frustration With Starbucks

Currently hydrating with watermelon frescas

Let, it be known, I am not a coffee drinker. Never have been, and I don’t think I ever will be. I loooove the smell of coffee- that first whiff of air when you walk into a cafe is just. so. yummy. But I have never quite warmed up to the intense, bitter flavor of a cup of joe. Part of me is also terrified that if do start drinking it, I will get hooked, because, who couldn’t use a kick of caffeine every now and then… or daily.

What I am hooked on (like at least 3 cups a day, or I feel like a piece of me is missing) is tea. Coffee shops are everywhere. Tea shops? Not so much. But the tea trend is on the rise, so stay tuned. When I’m out and about, and need a cup of tea, typically, Starbucks is the most convenient option. It’s quick, and it’s on every corner. The selection for tea drinkers has historically been lacking. One of my favorite purveyors of tea has been Teavana, so when they began partnering with Starbucks a while back, I was thrilled. I thought, “Yes! Maybe this will up Starby’s tea game!”. Let’s just say I was wrong. On a recent trip to the land of the green mermaid, I went in for a nice hot cup of tea from the Teavana line, but when I read the tea tins they had on the sale, I was so disappointed. As someone who tries to live well and eat a clean, wholesome diet, it only make sense that I avoid artificial ingredients. Several of the teas by Teavana sold at Starbucks contain “artificial flavors”. WHY does my tea have to have artificial ingredients? I know how wonderful a completely natural cup of tea tastes, so any artificial flavor would be unnecessary, and quite frankly, unwanted.

Hear me out: there are some blends of tea at Starbucks that don’t contain artificial flavors (Jade Citrus Mint, Royal English Breakfast, and Oprah Chai- thanks, Oprah) but for us tea drinkers, the selection is even more narrow if we are trying to avoid consuming artificial ingredients.

Moving on to the next reason Starbucks seriously bums me out in the beverage department: their matcha. Yes, matcha is so great for your health and wellbeing. And as someone who drinks it daily and has been obsessed since the my early high school days (which was a while ago #matchahipster), I would not recommend Starbucks as the place to get a daily matcha fix. I will admit, I get it as a treat every now and then, but in terms of the health benefits their matcha holds, tummy satisfaction is about the only benefit.

The matcha that Starbucks uses comes presweetened. This means that even if you order your green tea latte unsweetened, that matcha is still packed with sugar. The matcha powder used by Starbucks contains this ingredient list: sugar, matcha. Sugar comes first!! I am bummed that sugar is even involved at all! Matcha acts as an anti-inflammatory, where sugar is inflammatory. Putting them together lessens matcha’s awesome benefits. If you are going to enjoy a cup of matcha, please look for a product line or cafe who uses a matcha that is made from only the ground tea leaves, or a beneficial add-in, like ginger pieces.

A tip for drinking tea and matcha in general: Do not drink it with dairy if you want to get the antioxidant benefits from the tea. Whether you add a splash of milk like the British, or order a matcha latte, the casein in milk binds to the catechins (an antioxidant compound found in tea), which causes them remain unabsorbed by the body. Drink your tea plain, or order your tea latte with a dairy free milk to reap all the antioxidant benefits tea has to offer!

As a tea drinker, I will not typically go to Starbucks to get my tea fix. What would it take to get me to feel better about ordering a beverage from the coffee giant, you ask? First, Teavana should remove the “artificial flavor” from each and every tea selection that contains this pesky ingredient. Second, Starbucks must find a matcha producer that does not add any sweetener to their matcha powder. That way, we can all drink to our health.

What do you think about Starbucks? Love it, hate it, or do you fall somewhere in between? Sound off below!

XO, Alexandra

July 18, 2015

Farmer’s Market Finds+What to Make With Squash Blossoms

One of the best ways to get the freshest local and seasonal foods is to hit up the Farmer’s Market. If you have access to a Farmer’s Market near you, you are so lucky!! Here in SoCal, we are very fortunate to have Farmer’s Markets all year long, and pretty much every day of the week! But for those of you who may only have the Farmer’ Market during certain times of the year, or are new to navigating the outdoor market, I have some tips to help you make the most of the Market and make sure you go home with bags full of goodies and a smile on your face!

The finds of the day: strawberries, squash blossoms, and cherry tomatoes

1. Do the Market Crawl: The very first thing I do when I get to the market is walk the entire market before I buy anything. The goal of making one’s way around the market without shelling out any cash is to help you get the most bang for your buck! Scope out which stands have the goods and produce you like, and keep the price in mind. As you walk through the market, you may find better looking and/or less expensive produce of the same kind at another stand. Case in point: I had my eye on a pint of strawberries. One stand had a pint for five dollars, but another stand not too far away was selling some gorgeous berries for only three dollars a pint. #bargainhunter

*One exception to the price rule: Do not pay less money for a product that is less than satisfactory in appearance or flavor. If lettuce looks wilted or the apples taste bland, spending a few more dollars for a better product will result in a beautiful, more flavorful end result, aka, what ends up on your plate.

The prettiest flowers come from the Farmer’s Market

2. Tag-team with a friend: If you go to the market with a friend, it can be a major cost reduction for you both. Yes those giant flats of blueberries look incredible, but there is no way you could finish them off before they start to go bad. (unless you freeze them for smoothies). If you and a friend split the cost and the actual goodies, you can both leave the market knowing that the food you bought (and the money you spent on it) won’t end up going to waste because you couldn’t use it all in time.

3. Go with an open mind: I am a firm believer of sticking to a list (it keeps you focused and helps you resist temptations from things you don’t really need), but I also like to shop with an open mind. Whenever I shop, I always make a little challenge with myself to get something that I am not used to cooking or that I haven’t had before. You never know what you will find-perhaps a new favorite food! This technique really stretches you to be more adventurous in the kitchen. On this particular shopping trip, my “challenge” food was squash blossoms. I looooooove squash blossoms, but I have only had them at restaurants or served stuffed with cheese. So delicious and decadent, but I was thinking up ways to serve up squash blossoms on the lighter side, which brings me to the recipe…

Pasta with Sautéed Squash Blossoms and Zucchini!!! This is a total Farmer’s Market recipe. I used up the squash blossoms, (which were conveniently still attached to the squash used in the recipe), and I also used the cherry tomatoes I found freshly picked at the market. This recipe is quite simple and is perfect for a summer pasta dish, served hot or cold, which makes it ideal for picnics and dining al fresco!

Serves 4

Ingredients:

1, 9 oz package of fresh pasta- I love using fresh pasta! Once you go fresh, you don’t go back! 🙂 The texture is absolutely divine. Of course, a package of dried pasta will taste great, too.
1 pint cherry tomatoes
12 squash blossoms with squash attached- if squash blossoms are not attached to the squash, 3 medium zucchini will work perfectly
1/8 tsp pepper
oil, for misting the pan
pesto, for serving
parmesan cheese, for serving

Directions:

Follow package instructions for making pasta. While water is boiling, put a large pan over medium-high heat. Mist pan with oil.
Add cherry tomatoes to the pan. Roughly julienne the squash blossoms and slice the zucchini into ribbons. Add zucchini to the pan, stirring occasionally. Cook until tomatoes have burst and zucchini soften, about 10 minutes. Season with pepper. Add squash blossoms and cooked pasta to the pan, stirring just enough to coat the pasta and wilt the blossoms.
To serve, add a dollop of pesto to each plate of pasta, and grate parmesan over the top of the dish.

Tell me- what are your favorite finds at the Farmer’s Market? Let me know if you have any tips for navigating the market, too! Have an amazing weekend, and check out the Farmer’s Market!

Xo,

Alexandra

June 23, 2015

Avo All Day

I have a confession. I am addicted to avocado. I need to enjoy it at least 3 times a week, or I feel like there is a spot in my stomach that is longing for something more. One of the simplest, most versatile ways to whip up an avocado meal/snack is avocado toast. It seems to have taken the world by storm, as it has popped up all over the blogosphere and instagram as the trendiest thing to eat. I’m just happy that the trendiest thing to eat is actually super nutritious, too!

As the saying goes, an avocado a day keeps the cardiologist away. Or that’s how the saying should go, anyway. Research shows that consuming avocado helps to lower LDL cholesterol and helps maintain or increase HDL (good) cholesterol. Avocado consumption will keep your heart happy and healthy. Gone are the days where eating certain fats needs to be feared or avoided. Avocado contains heart-healthy monounsaturated and polyunsaturated fats and fiber that can aid in weight management, since they help to keep you full and satisfied for longer. Not to mention, avocado contains antioxidants and vitamins that keep your skin gorgeous and youthful. Who doesn’t want that?!

Don’t worry- if avo toast isn’t your thing, avocado adds an amazing creaminess to smoothies, and is the perfect mayo substitute in sandwiches, and it’s incredible tossed into salads. Guac is always a good standby, but watch the portions. Its way too easy to eat your weight it guacamole. Now back to the recipe of the day: Avocado Toast!!!!

I feel silly even calling this a recipe. Making avocado toast is a totally based on personal preference. Make it spicy, smoky, zesty, sweet- whatever! To bump up the nutrition and fiber, I prefer using sprouted Ezekiel 7-grain muffins rather than run-of-the-mill bread. Of course, it is always best to look for a 100-percent whole grain option. Bonus points if you can get your hands on a product that is low in sodium, since bread products can be a sneaky hiding spot for sodium to turn up.

Easy Avocado Toast: Serves 1 as a meal or 2 as a snack

Ingredients:

1 medium Hass avocado
toasty bread of choice
topping options pictured: a dash of cumin, pepper, turmeric, chili powder (my fave!!!), and a tiny sprinkle of sea salt- FYI truffle salt takes it over the top (a little goes a long way)
edible flowers, if you are feeling gourmet 🙂

Directions:

I told you this was easy: spread the avo on the toast, pour on the toppings to your hearts content (except the salt, since too much salt can cause bloating, and a slew of other health problems), and enjoy!!!

As always, let me know how you love to eat avocado. I’m always looking for recipe inspiration! Lately I have been obsessed with making chocolate avocado pudding. It is so delicious, I might have to do a post about it in the near future. Happy Summer!

XO,

Alexandra

March 19, 2015

Airport Food: How to Navigate

I recently went on a quick little trip to Tennessee during my spring break. Yep, Tennessee for spring break. Not exactly the warm, sunny beach, but the rainy weather made me appreciate the fact that I get to live in SoCal all the time. Hanging out in the airport reminded me how frustrating it can be to find healthy options for food in the airport. (Especially in Tennessee, land of Southern comfort food). I thought this would be the perfect opportunity to share my tips for getting from one terminal to the next with healthy food choices in tow.

Nothing but grey skies in Tennessee

1. Pre-gaming: before you even get to the airport, make sure you have a filling meal, if possible. One of my flights left around lunch time, so I had a filling bowl of oatmeal with blueberries and nuts that kept me from being ravenous at the airport. Ravenous=everything in sight looks good. It’s no secret that you can’t think clearly when you are hungry, so set yourself up for success before your next meal by eating something filling beforehand.

My first ever shrimp and grits! Pretty fantastic and suuuuper stick-to-your-ribs hearty.

2. Fluids, fluid, and more fluids! Fill up on liquids! Drinking water and tea is so important when traveling because flying at 30,000 feet is very dehydrating. Load up on fluids in the airport (after security). Hot liquids are great for creating a sense of fullness so you don’t have the urge to nosh on the complementary snack pack on the plane. Which brings me to my next point…

3. Don’t eat the plane snacks! They are full of empty calories, so you are not getting any real nutrition, or protein, and fiber to keep you full. Plus those shortbread cookies and cheese crackers are full of artificial ingredients, high-fructose corn syrup, and hydrogenated oils. Not a winning combo. Steer clear.

Goat cheese and walnut buckwheat crepe: what breakfast dreams are made of.

4. Mix and match: Don’t be afraid to hit up a few different eateries in the airport to get a healthy meal or some healthy snacks. Maybe one place has a fruit cup, another place has a chicken and veggie salad, and another place has nut bars or smoothies. Shopping around means that you can select the most well-rounded meal and snacks as possible.

5. Absolutely no nutritious options in your neck of the airport? Don’t stress too much; just scope out a healthy choice for your first meal off the plane. Wherever you are in the world, there will be a restaurant/store/food joint that gives you the option of chowing down on some veggies, whole grains, and/or lean protein. Even in Pigeon Forge, Tennessee I was able to hunt down a pretty delicious salmon salad. (surprise, surprise, my fave!)

A little Tennessee road trip sight seeing.

Any tips you have for making healthy choices in the airport? Let me know in the comments and tell me if you have any exciting trips planned for spring break or summer!

The best welcome home: a sparkling pink macaron and tea in my favorite mug!

XO,

Alexandra

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