Lunch/Dinner – Page 3

February 1, 2017

Matcha Crepes with Matcha Cashew Creme

Tomorrow (February 2) is Crepe Day! In France, this holiday is actually called La Chandeleur. In case you are interested in the history and not just the crepes, it’s a religious holiday that marks the day of the presentation of baby Jesus to the temple. There are also some parallels to our Groundhog Day, where there is a French proverb that talks about winter either getting shorter or staying longer depending on whether there is dew or frost on the morning of Chandeleur. Either way, everyone eats crepes, so it’s a win-win, right?

I figured, what better to celebrate than to bless us all with a healthy, but decadent crepe recipe?! These aren’t just any ordinary crepes either- we are going all-out with matcha crepes, matcha cashew creme, and edible flowers cuz we’re feeling extra. These crepes get their gorge, rustic color from buckwheat flower. Contrary to popular belief, buckwheat is actually not wheat, but it is a gluten-free, grain-like seed.

So if you don’t do gluten, buckwheat should definitely be in your back pocket as a healthy carbohydrate option. (maybe not literally in your back pocket, cuz that could get a little messy.) It’s a great source of manganese, copper, and magnesium, which we could all benefit from a little more of.

If you have been following me for a while, then you know how much I loooove matcha. It is full of antioxidants, like EGCGs, polyphenols, and magic L-theanine. L-theanine is an amino acid that gives a calm, but alert feeling to the body. Matcha is just downright amazing, and I have it everyday. Naturally, it’s upping the nutrition punch of this recipe.

If you haven’t made cashew creme before, you will love! It is delicious with only a few staple ingredients, it’s completely vegan, and is a great source of zinc, manganese, magnesium, phosphorus, and get this- 100% of the Recommended Daily Intake in copper. Copper plays a role in everything from iron transport to antioxidant defense, to connective tissue formation. Translation? Copper is super important! Cashews got your back! 😉

Here is my twist on a classic French staple- the crepe. Bon appetit! I could see an epic “crepe cake” (so trendy on insta) being made from this by alternating layers of crepes and creme as tall as the Eiffel Tower. It would make for an epic and ‘gram-worthy centerpiece, to say the least.

Matcha Crepes with Matcha Cashew Creme

For the Matcha Crepes:

1 cup buckwheat flour

1 1/2 teaspoons coconut sugar

1 teaspoon matcha powder

1 cup cashew “milk”, or milk of choice- hemp, flax, coconut, etc

2 eggs

1 teaspoon coconut oil, melted, plus 1 teaspoon for greasing the pan

1/2 teaspoon vanilla

Fruit and edible flowers, for garnish (optional)

For the Matcha Cashew Creme:

1 cup cashews, soaked 4 hours to overnight

1/2 cup soaking water, reserved

4 dates, pitted

1/2 tsp vanilla extract

1 tsp matcha powder

To make crepes, combine dry ingredients, and mix to combine. Add liquid ingredients to dry, and mix until you have a smooth batter. It should be thinner than a pancake batter. Over medium high heat, grease a pan that has a base the size you would like your crepes to be. Alternatively, if you have a crepe maker, you may use that.

Add thin layer of batter to the pan, enough to just coat the base. Using a rubber spatula after 15 to 20 seconds, you can gently work around the edges. If they do not pry up, the crepe is not ready yet-it can take 30 seconds to a minute. Once the edges come up, you can gently work the spatula under the crepe enough to peel it up and flip it over. The other side only needs a quick kiss from the pan, about 10-15 seconds. Set crepes aside. You can keep them under a warm, damp towel to keep them from drying out.

To make the cashew creme, add all ingredients to a high speed blender. The consistency should be that of sour cream, where it holds a dollop shape and spreads easily. If it’s too thick, add a tad more water, but definitely err on the side of caution- it’s not so simple to fix a too-thin creme.

To assemble, simply spread a layer of creme on a crepe, and wrap or fold however you prefer. Garnish with fresh fruit and edible flowers, if desired.

Are you a Francophile and crepe lover like me? What are your plans for the weekend? Probably something Superbowl related, but in my case, I will be studying, er… cramming for midterms!!

Talk soon, mes amours!

XO,

Alexandra

December 6, 2016

My Ride-or-Die Green Smoothie Bowl Base

HIIIIII! One of my favorite things to eat (and I guess everyone else’s, too, based on the mass amount of social media posts) is a smoothie bowl. They are quick, easy, and so dang delicious. Breakfast, lunch, dinner, it doesn’t matter because the smoothie bowl has your back…er, stomach.

Now you may be asking yourself, why oh why do I need another smoothie bowl recipe when there are like, 5 million floating the web? Here’s the deal- this smoothie bowl recipe is just for the base of the bowl, not all the toppings. I’m not gonna tell you how to top your bowl, but I will def offer suggestions. 🙂

It’s also so important to note that all smoothie bowls are NOT created equal. This is what I mean:

This bowl base is not going to spike your blood sugar like a crazy acai-strawberry-mango-pineapple bowl from the local juice bar will. All that fruit means a lot of sugar. And a large influx of sugar is going to jack up your blood sugar levels and make you even hungrier and lethargic later on. Not cool.

Fruit has this halo of health around it, but there is such a thing as “too much of a good thing”, which I will get into in a later post. For now, let’s just focus on moderating fruit, adding more greens, and pairing it with protein and a healthy fat.

The only sugar in this recipe comes from 4 coins of frozen banana. Just HALF a banana’s worth of fruit. This is a perfect portion to add creaminess to the bowl without too much sugar. The other essential part of the smoothie bowl base is the greens. If your bowl ain’t green, then you ain’t doing it right ;).

Blending greens into smoothie bowls is seriously the most no-brainer way to up the nutrition content. I will take every chance I can get to have some extra antioxidants, fiber, polyphenols, vitamins, and minerals. Most of us could use a little boost in that department. So if a green salad is not your thing, this green smoothie bowl will be.

A trick that I love is keeping bags or containers of frozen spinach/kale on hand rather than fresh greens for smoothie bowl purposes. One, because you don’t have to worry about accelerated nutrient loss or perishability, and two, because it adds to the thickness and cold temperature of the bowl. Genius, right?

The next critical element about the base of the smoothie bowl is protein. Protein is critical for satiety and blood sugar balance. Incorporating protein into a smoothie bowl will keep you feeling full, and you won’t spike and crash that blood sugar like you would without it. Protein+fruit= happy body.

Please use a protein powder that does not have any artificial ingredients or added sugar. Look for protein powders that use monk fruit extract as the sweetener. My two current faves are here and here.

The last element of this well-balanced bowl is the fiber/healthy fat boost from the flax seeds and chia seeds. The heart-healthy fats in these two seeds will also help to keep you full and bring down inflammation (what up, omega-3’s), so it’s great for a post-workout meal.

Now let’s get the recipe so you can go make it for yourself!

My Ride-or-Die Green Smoothie Bowl Base

~Makes 1 serving~

1 cup milk of choice (my fave is flax milk)

1 big handful spinach or other greens

1/2 of a medium frozen banana

2 teaspoons flax seeds

2 teaspoons chia seeds

1/2 teaspoon matcha powder

1 scoop protein powder- used this one

Put everything into the blender, and let it whir! Transfer to a bowl and add your toppings. For the bowl in this post, I used cacao nibs, granola, dragon fruit, and tahini. Bon appetit!

Tell me- are you a fan of the smoothie bowl? What are your go-to toppings? Make the bowl and tag me in your creations @bouquetsandbaguettes so I can see (and drool)! Have a fab rest of your week!

XO,

Alexandra

May 31, 2016

Creamy Broccoli Soup

Summer is just around the corner (though I argue Memorial Day is the unofficial start to the season), which means now is the time to start whipping up cold soups. Mad respect if you are one of those people who looooves a piping hot bowl of soup when it’s 80 degrees and sunny (I can’t), but nothing is more refreshing than a chilled soup. The arsenal of chilled soup options is much larger than the delish-but-basic gazpacho, my friends. Today the word is broccoli, because it’s fun to get greens in from foods that aren’t salads. So switch your fork out for a spoon, and let’s get cookin’.

Why broccoli? Well, broccoli is in the cruciferous vegetable family, which means it contains sulfuric compounds, aka serious nutrition powerhouses. Research shows that the sulfuric compounds in the cruciferous veggies have anti-cancer properties. Consumption of these veggies has been associated with lower rates of cancer, especially colon cancer. Even more impressive, studies have shown that sulfur-rich veggies may impede cancer cell growth and progression. Is the incredible or what?!

So, duh, show yourself some love and load up on the little green trees and their family members, like brussels sprouts, cauliflower, kale, and bok choy. Broccoli is also a fabulous source of vitamin K and folate, which are essential nutrients for bone health and DNA production, respectively. #BrocForTheWin

This soup is dreamy and creamy, too. But it’s completely dairy-free, so it’s safe for all the vegans and lactose-intolerant out there. We get our creamy texture from coconut milk. The fat from the coconut milk is not only satisfying, but it helps with the absorption of the nutrients in the soup (think vitamin C and B vitamins).

This soup is refreshing and flavorful as it is (thank you, cilantro, garlic, and onions), but it’s fun to amp it up with toppings. Let your freak flag fly and top it however you like. I made some suggestions below to get your creative juices flowing. This would be a fun appetizer for a summer soiree, because you could set up a toppings bar and let everyone do their thing. I can guarantee your guests will be snapping and posting pics on The ‘Gram.

Creamy Broccoli Soup

Do what your soup soul tells you- this recipe is delicious hot or cold.

Ingredients:

4 cups Low sodium Vegetable broth
1/2 cup lite coconut milk (the thick kind in a can)
4 cups spinach
1/3 cup cilantro
1 medium onion, diced
2 cloves garlic, minced
1 TBS olive oil
4 broccoli with stems, rough chopped into 1-2 inch pieces
salt and pepper, to taste

In a pot over medium heat, add olive oil, onion, and garlic. Sauté until translucent. Add vegetable broth, coconut milk, and broccoli to pot. Cover pot, add cook until broccoli is tender, about 10 minutes. Turn off heat, and let soup cool slightly, so it can be transferred to a blender. (Alternatively, you could use an immersion blender.) Add spinach, cilantro, and the soup base to the blender, and blend until mostly smooth. Taste, add salt and pepper as desired. Enjoy hot, or chill and enjoy cold.

A few toppings options:

Basic: Cheese and hemp seeds
Punchy: Sesame seeds, balsamic vinegar, and arugula
Savory: Tahini and rosemary

Tell me- Are you a hot soup or cold soup lover in the summertime? I’m team cold soup all the way. Plus, when it comes to leftovers, I have an excuse to be lazy and not have to worry about heating anything up! 😉 Happy June!!!

XO,

Alexandra

April 26, 2016

Mushroom-Cauliflower “Risotto”

A few weeks ago, my dietetic internship group had a class field trip to Tolosa Winery in San Luis Obispo. (I know, we are totally suffering). It was a gorgeous day, we had lunch alfresco, and we learned all about the process of winemaking at Tolosa. #fieldtripgoals, right?

One of the cool things about this winery is that they are SIP Certified. SIP stands for “Sustainability in Practice”, which is a certification in the wine industry that focuses on the 3 “P’s” of sustainability- people, planet, and prosperity. Some of the standards of certification include water conservation and clean water usage, energy efficiency ( all about reducing that carbon footprint), and safe pest management (think beneficial insects and cover crops). Can I get an AMEN??? (or should it be cheers?)

If you want to drink some wine (and do some good), you can check out the list of SIP certified wines and vineyards here.

Not a painting, I swear.

Let’s talk wine pairings. I picked up a bottle of Pinot Noir from Tolosa to give to my wonderful mommy, since those cherry notes are her jam, and she was majorly hinting all about her favorite type of wines once she found out I would be at a winery. 😉 I’m not much of a wine drinker ( though I do love a glass of chilled rose like every other basic girl out there), so I did plenty of research to make sure I got today’s food/wine pairing right.

Pinot Noir goes really well with earthy, savory, mushroom flavors. So, *lightbulb*, I threw together an amazing mushroom-cauliflower “risotto”. This “risotto” is completely made from veggies. Yep, that’s right, there’s no rice involved, just good ‘ol cauliflower. Best of all, it is so easy to make creamy cauliflower rice!

Have you ever noticed that cauli is crazy crumbly? If you have ever chopped up cauliflower, you know what I am talking about. Those little bits go flying! (If you are not in the mood for cauliflower’s temperament, word on the street is that Trader Joe’s has started selling “riced” cauliflower. Thank you, Joe for doing all the dirty work.)

But even if you can’t get your hands on pre-riced cauliflower, give the recipe a go! The chopping is worth the end result, promise! One tip that helps is to put your cutting board inside a baking sheet with edges, which helps to catch some of the little rogue cauliflower crumbles. And that’s your weekly Helpful Hint from Heloise.

So let’s discuss this “risotto” a little bit more… It’s rich, creamy, and comforting. Buttt there is no butter or cream involved. In fact, the only dairy that might make an appearance is the cheese you can choose to garnish on top (or omit, if your keeping it vegan).

I love that the richness of the risotto pairs well with the Pinot without actually feeling heavy once it hits your stomach. It’s amazing how mushrooms and cauliflower completely transform into something so luxurious and flavorful while still maintaining their nutrition powers-fiber, antioxidants, B vitamins, to name a few. Now stop drooling on the screen and go make it!

Mushroom-Cauliflower “Risotto”

Serves 2-4

1 head of cauliflower

12 oz assorted mushrooms (I used shiitake and Portobello), chopped

1/2 medium onion, diced

1 clove garlic, minced

1/4 cup veggie broth

1 TBS olive oil

1 heaping TBS oat flour- hear me out on this: the oat flour is my secret ingredient for really thickening up the “risotto” and making it feel rich and creamy. If you don’t have oat flour, just pulse some oats in a blender or food processor to make a flour. So quick!

1/4 tsp dried thyme

salt and pepper, to taste

2 TBS chopped parlsey

Garnish: more parsley, cheese, truffle oil (all optional, but totally divine)

Chop cauliflower to make “rice”, making sure pieces are 1/4 inch or smaller. Set aside. Add oil to a dutch oven, (or other large pot that holds at lest 3.5 quarts) over medium heat. Add onions, garlic, and thyme, and sauté until onions are translucent. Deglaze the pot with the veggie broth. Add cauliflower, and cook for 7-8 min. Stir in mushrooms, cover pot, and cook for 7-10 more minutes, until mushrooms and cauliflower are tender. Now is the time to add the oat flour. Simply stir it in, and you will notice the mix start to thicken, and any excess broth will become creamy. Stir in parsley. Taste dish, and add salt and pepper as desired.

To serve, garnish with parsley, cheese, and truffle oil, if you so choose. ( I always do 🙂 ).

Have you tried cauliflower “rice” before? Do you think I hit the mark with my wine pairing choice for this dish? Sommeliers are welcome to provide advice in the comments. Make the “risotto” and let me know how you like it!

As always, have a fabulous week!

XO,

Alexandra

April 9, 2016

Vegan Carrot Top Pesto

Think back to a time when you bought carrots that still had their lovely stems attached. (Hopefully it wasn’t thaaaat long ago). Perhaps you steer clear of the carrots with greens still on because you just throw ’em away as soon as you arrive home from the market. Stop tossing that green goodness away! I’m here to deliver a public service announcement: You can eat the carrot tops!! I mean, maybe you don’t want to just bite them right off the carrot reverse Buggs Bunny-style, but you can utilize them to bring a fresh flavor to some culinary staple recipes.

It’s pretty obvious that this recipe is very apropos for Earth Day, which is coming up on April 22. Using a food in it’s entirety, thereby reducing food waste, is very earth-friendly, and with this recipe for Vegan Carrot Top Pesto, it couldn’t be easier to do. So throw an Earth Day celebration, and whip up this pesto to really impress your friends. You could even do a carrot-on-carrot dish by topping caramelized, roasted carrots with the carrot top pesto. You’re welcome.

This pesto is perfect on pasta (duh), but it also makes a fabulous accompaniment to fish, chicken, or roasted vegetables. Stir a dollop into grains like quinoa or farro for a fresh boost of flavor. The carrot tops have different kind of herby-ness than the traditional pesto herb of choice, basil. But “different” is refreshing, bright, and zesty- especially with the addition of lemon.

Instead of pine nuts, we’ve got some nourishing pumpkin seeds, which are full of zinc, iron, magnesium, and phosphorus, just to name a few oh-so-important minerals. Nutritional yeast adds a subtle cheesy flavor, which allows us to keep this pesto vegan and appealing for all. (What up vegans, and dairy-free friends, I got you!) If you don’t have nutritional yeast on hand, don’t fret- you can always omit it. But I do highly recommend it for it’s versatility and high amount of B vitamins, so nab some to have on hand for all of your cheesy recipes!

Let’s get into the recipe! Just as a note, there isn’t an exact science to this. If your pesto is too tight, loosen it up with a glug of olive oil or a squeeze of lemon. If it’s not “nutty” enough, add more pumpkin seeds. Play with it and make it to your liking!

Vegan Carrot Top Pesto

4 cups thoroughly washed carrot tops, chopped
1/2 cup pumpkin seeds
1/4 cup olive oil
1 clove garlic, sliced
Juice from 1/2 a lemon
2 Tbs nutritional yeast
salt and pepper, to taste

Add all ingredients to food processor or high speed blender and blend until ingredients are well incorporated and hold together well. See, told you it was easy. 🙂

Tell me- How do you use pesto? Maybe you just eat it by the spoonful? (No judgement). I would also love to hear some of your favorite ways to use the parts of food we normally throw away! Have a fab week and a happy Earth Day!!

XO,

Alexandra

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