Category: Getting More Veggies

Can Kale Hide in Cake?

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The batter: Uh oh.

My recent obsession with kale may be getting out of hand. My kids and I were making a peace-loving chocolate cake today when I had the wild idea to blend 3 huge leaves of kale with the wet ingredients in my Vitamix (the #1 kitchen appliance). They wouldn’t notice, right? And the cocoa would hide the green color. Perhaps I wasn’t mental, I was brilliant!! Hmm, let’s see…

Not too shabby!

ChoKALEt Cake
Makes 9 servings
Prep time 10 minutes, Hands-off cooking time 35 minutes

1 ¾ cups all-purpose flour
½ cup sugar
¼ cup cocoa
1 tsp baking soda
½ tsp salt
½ cup orange juice concentrate, thawed
1/3 cup vegetable oil, or melted Earth Balance margarine
2 tsp vanilla
½ cup filtered water
3 large kale leaves, stems removed
1 tsp apple cider vinegar
½ cup semi-sweet chocolate chips (optional)

1 Tbsp powdered sugar, or ¼ cup thin vanilla frosting to top

1 Preheat oven to 350° F.

2 Sift dry ingredients together (minus the powdered sugar).

3 Place wet ingredients (minus the apple cider vinegar) and kale in Vitamix or other powerful blender. Blend until smooth and bright green.

4 Stir wet ingredients, apple cider vinegar, and dry ingredients together until well-mixed. Stir in chocolate chips, if using.

5 Pour batter into lightly oiled 9 x 9-inch baking dish and bake for 30-35 minutes, until a toothpick inserted in center comes out clean. Let cake sit 10 minutes before sprinkling with powdered sugar (use a sifter for a delicate, and evenly topped cake), or drizzling with vanilla frosting.

Nutrition info per large piece (w/o icing): 234 calories, 8 g total fat, 1 g saturated fat, 0 mg cholesterol, 409 mg sodium, 37 g carbohydrates, 3 g fiber, 17 g sugar, 4 g protein, 119% vitamin A, 61% vitamin C, 4.5% calcium, 9% iron

While everyone (except me) was too afraid to try the green batter, the cake was DE.LISH.OUS. And incredibly filling. No one could finish a full piece. It still had a slightly green hue (therefore I just dimmed the lights during dessert). And while my family eats kale like wild tigers and I’m not necessarily in favor of hiding veggies in desserts, in this case we were making chocolate cake already, so why not beef up it’s nutrient power?

Where’s the craziest place you’ve hidden a veggie? (Besides under your college roommate’s bed before Winter break…)

Broccoli Crosses Party Lines: Bill Clinton Goes Tofu

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Photo by: World Economic Forum

While George HW Bush may have been anti-broccoli, George W was a floret lover. And now Bill Clinton is declaring his love for green veggies and their ability to reverse heart disease.

Bill may not have made the best lifestyle choices last millenium, including his decision to continue downing donuts and fries after Hillary enlisted heart disease reversal doc Dean Ornish in 1993 to overhaul the White House menu–this move landed him in the OR for a quadruple bypass in 2004. But, after that surgery and then having 2 stents implanted last year, he decided to get drastic and Go Totally Tofu. Now, he’s dropped 20 lbs and has never felt better. Check out his CNN interview or the NPR recap 1 year after his decision to eat a totally plant-based diet (except for a bite of turkey on Thanksgiving….).

If Bill can do it, so can you! Recipes here.

One Hot Dog per Day Increases Diabetes Risk by 50%

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Soy Dog Mice, photo by: gamene

For real. Looking at 20 years of data among 200,000 health professionals and nurse participants, Harvard researchers determined that a small serving of processed or red meat not only increases diabetes risk by up to 51%, but that substituting healthier protein sources–such as soy dogs, whole grains, nuts, beans, or lentils–actually decreases Diabetes risk by 20-25%. Read the abstract of the meta-analysis (a super study with statistically strong results) in this month’s American Journal of Clinical Nutrition. Unless you don’t mind Diabetes, it’s time to consider some meatless main dishes, STAT!

Garam Masala: Making Beans UnBoring for 800 Years!

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Photo by: FotoosVanRobin

I finally realized why my kitchen-made Indian food was tiers below the smooth grub at Bombay Gaylord: the absence of Garam Masala. It didn’t matter if I used gallons of coconut milk or bags of curry powder, without the hard-to-find GM spice mix, you might as well forget it. Garam Masala has 5 A’s!, and is a blend of cumin, coriander, cinnamon, cardamom, black pepper, and sometimes nutmeg. It’s been used since the 13th century in North Indian cuisine. The mix includes spices that help boost brain function and decrease inflammation (cinnamon), control blood sugars (cinnamon & coriander), fight cancer and ease digestion (cumin), and lower cholesterol (coriander). And it makes beans and other less appealing veggies taste exotic and exquisite.

I had a touch of trouble finding Garam Masala, but finally had success at my local food co-op (because eventhough you can make it from scratch, I wasn’t about to sacrifice a bike ride or a shower to do so), and had a chance to put it to the test.

We had just walked in the door from vacation and were in desperate need of groceries. Do you have the energy to zoom to the grocery store after stepping off an airplane? Me either. So I scrounged through the cupboards, freezer, and fridge, and salvaged portions of our garden produce that hadn’t been tasted by the squirrels, and ended up with a total hit of a dinner:

No-Food-in-the-House Curry
Serves 6

2 tsp olive oil
1 on-the-verge onion, shady spots removed, remainder diced
2 tsp crushed garlic (in the squeeze tube)
1 tsp curry powder
3 tsp garam masala
1 tsp sea salt
2 cups dried red lentils (could be any color lentil)
3 cups filtered water
4 ripe tomatoes (actually used the untouched portions of 6)
7 stalks organic celery (who says organic goes bad fast in the fridge?)
1 cup frozen organic chopped spinach
1/2 can (about 7 oz) light coconut milk
4 cups cooked brown rice (cooked while veggies & lentils cooked)

In a large pot, sauté onion, garlic, spices, and salt in olive oil until onion starts to brown, about 3 minutes.

Add remaining ingredients (minus the rice) and bring to a boil. Reduce heat to simmer, cover, and cook until lentils and veggies are tender, about 20 minutes.

Serve over brown rice.

What the critics said:
Bitchin’ Dietitian: “Hot Damn!!”
Bitchin’ Husband: “Wow. There’s a hot kick, and I think this is the best thing you’ve ever made.”
5-Year-Old: “I love it. Especially the rice.”
3-Year-Old: “I’m eating it, aren’t I? But now my tummy’s full.”
1-Year-Old: “…..” (Silence as he scarfed down an entire bowl.)

A healthy hit!! Your best “No-Food-in-the-House” meals?

1-Minute Gazpacho

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Just walked in the door from a 95-degree hot frisbee game and needed some refreshing veggies FAST. Poof! Gazpacho to the rescue in less than a minute.

1-Minute Gazpacho
Makes 5 (1-cup) servings

4 ripe tomatoes
1 large cucumber, peeled if not organic
¼ red onion
1 green bell pepper (preferably organic)
4 cloves garlic
2 Tbsp olive oil
3 Tbsp red wine vinegar
¼ tsp black pepper
½ tsp salt
Hot sauce to taste (optional)

Blend all ingredients (except hot sauce) until smooth or desired consistency. Serve immediately (because you can’t wait), or chill in the fridge for an hour to let flavors marry.

Per cup: 89 calories, 5.5 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 243 mg sodium, 9.5 g carbohydrates, 2.5 g fiber, 1.5 g sugar, 1.5 g protein, 26.5% vitamin A, 58.5% vitamin C, 2% calcium, 4% iron

Fried Green Tomatoes: Garden Impatience Pays Off

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Photo credit: Till Westermayer

Waiting for produce to ripen has never been a real strength. I’ve been known to cut into rock solid peaches “just in case” or green avocados because they were a little softer than the day before, only to be pleasantly disappointed with what I knew was my fate all along. So as the forest of tomato plants in our back yard bursts with giant, green tomatoes, I’m bursting with an impatience I can’t tame. Those red juicy tomatoes will be SO SOFT AND BUTTERY, but I simply can’t wait! Today, I picked a handful of green tomatoes, sliced them up and lightly fried them. But WOW. Impatience can be delectable! Here’s how I made them, and how the critics felt about the creation:

Photo Credit: Bitchin' Dietitian

Ripen Already! Fried Green Tomatoes
Makes 3-5 servings, depending on who’s at the table

3 slices high-fiber multigrain bread
6 fresh basil leaves
1/4 tsp dried thyme
1/4 tsp dried oregano
1/4 tsp sea salt
3 green tomatoes, sliced into 1/4-inch thick slices

Blend bread, basil, spices, and salt together into a moist, smooth bread crumble. Pour mixture into a pie dish or other baking dish (something good for dipping tomato slices).

Heat oil in large skillet over medium-high heat.

Sprinkle tomato slices with water, then dip/press bread crumb mixture onto both sides, and place in skillet. Cook 3-5 minutes on each side, covering pan to prevent oil from spattering, but to also speed up the cooking without a lot of oil. Serve hot.

Nutrition Info (1/4 of recipe): 161 calories, 11 g fat, 1.5 g sat fat, o mg cholesterol, 274 mg sodium, 16 g carbs, 6 g fiber, 1.5 g sugar, 3 g protein, 11% vitamin A, 30% vitamin C, 8% calcium, 7 % iron.

What the Critics Said:
Bitchin’ Dietitian: “Soft and buttery without the wait! A fairytale!”
Bitchin’ Husband: (skeptical…) “Wow, These are awesome. SO delicious.”
5-Year-Old: “Ew. Can I spit this out?”
3-Year-Old: “I don’t like this!! HELP!!!” (followed by a grand spit-out)
1-Year-Old: (if he could talk) “What’s wrong with brother and sister? These things are ridiculously delicious!!” (shoving all of his, sister’s, and brother’s in his mouth)

I also steamed a batch of sliced green tomatoes with fresh basil and salt, and they were surprisingly delightful. Other garden recipes that have worked or flopped this summer?

Raw vs. Cooked: Which is Better?

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With raw diets and juicing being all the life-extending rage, what’s the real scoop with raw vs. cooked foods? Check out my recent post on Crazy Sexy Life for all the answers!

Gas and Bloating be Gone!

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Photo by: Eneas

Whether you’ve upped your bean and veggie intake (Gold star), eat too fast, or just have a sensitive digesteruski system, here are some ways to keep the life-extending farty foods in your diet and even maintain your 80-mile-an-hour chow-down pace while still keeping your friends and pants fully buttoned:

1. Ditch Dairy and Wheat for 3 days. Dairy products (milk, cheese, sour cream, yogurt, ice cream, creamy dressings, etc.), and wheat-containing foods (bread, pasta, flour tortillas, etc.) are often hard for our systems to break down, causing toots, bloating, and inflammation. Replace them with almond milk (Almond Breeze is now in most grocery stores nationwide and even the sweetest vanilla variety has 20 fewer calories than skim milk), gluten-free breads and cereals (Rice Chex), corn tortillas, brown rice, and quinoa. Relief? Keep them out for good.

2. Skip fried foods, processed foods, and refined sugars. While tasty, these guys cause a great deal of indigestion. If you’re opening food packages several times a day, or notice grease on your napkin at the end of a meal, it’s time for a fart redirect.

3. Renew your love for Ginger Rogers. Enjoy hot ginger tea before and after meals, or a teaspoon of fresh grated ginger before meals. Ginger is a big-time gas reliever, digestion easer, and nausea and motion sickness remedy. No wonder Ginger succeeded on the Love Boat!

4. Chow down on Parsley, Fennel, Caraway Seeds, Dill, and Anise. Realistically, this one’s probably not going to happen. But, all these natural compounds are great tummy tuckers and breath fresheners. For extra credit, add them to cooking and enjoy less of the post-meal bloat.

5. Enjoy hot Peppermint tea. Before and after meals, go for herbal tea bags or add a drop of peppermint oil to hot water. Sip, and calm the inner storm.

6. Get yourself some Probiotics. Everyone’s doing it, now’s your turn. Probiotics help restore good bacteria and ease digestion. Foods that are naturally high in probiotics include pineapple, tempeh, kimchi, natto, sauerkraut, and miso. If those don’t sound good, I love Dr. Ohhira’s Probiotics Plus Supplement.

7. Go for the Garlic. Which is worse, garlicky breath, or stinky, loosened pants? Fresh garlic stimulates digestion. Order extra.

8. Delve into the Dills. One dill pickle or a teaspoon of pickle juice calms digestion just like gripe water does for babies. There’s a reason restaurants serve pickles alongside greasy burgers and fries.

9. Wheel out trapped gas. When you’re alone, lay on the floor, legs up in the air and move them in a bicycle motion.

10. Cleanse your colon. If all else fails, consider a good colon cleansing. The act of colon cleansing is far from good, but the results are amazing.

Other ideas? Eating less beans or veggies not an option!

Happy St. Patrick’s Day! Green Food #3: Shamrock Pancakes!

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Photo by Bitchin' Dietitian, Eaten by Keller Shannon Reilly

Happy Green Foods Day! Today, I challenge you to eat 10 green foods (naturally green… M&M’s don’t count) in honor of St. Pat himself. Today, the Reillys started out with Shamrock Pancakes: Multigrain pancake mix made with flaxmeal & water instead of eggs plus shredded zucchini and green food coloring. Cut out with a shamrock cookie cutter and topped with pure maple syrup. DE. LISH.

The line-up for the rest of the day will include a green apple, green smoothie, arugula salad, roasted collards, cucumber slices, steamed spinach, peas, edamame beans, and lime popsicles.

How will you meet the green challenge today?

New Year, New Food! Where Have You Bean, Burger?

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For this week’s new food, I reacquainted myself with my old culinary delights at The Cancer Project. I actually made this recipe for the first time while teaching a cooking class a few months ago (yes, bold!), but I made some short-cuts this time around. It’s modified from The Cancer Project’s Garbanzo Burgers. What I love about these veggie burgers is that they’re easy and cheap to make, they actually stick together, and they’re not made from manipulated soy isolates. Plus, they’ve got a kick-your-pants curry flavor, which is totally scrumptious!

Chica Chica Chickpea Burgers
Makes 6 4-inch patties

2 tablespoons sesame seeds
1 small onion, finely chopped (about 1/2 cup)
1 small carrot, finely chopped (about 1/2 cup)
1 celery stalk, finely chopped (about 1/2 cup)
1 garlic clove, minced or pressed
1 15-ounce can garbanzo beans, drained
1 tablespoon soy sauce
1 1/2 teaspoons curry powder
1 teaspoon ground cumin
1/2 teaspoon ground coriander or cardamon
1/8 teaspoon cayenne pepper (adds spice, so optional)
1/2 teaspoon salt
1/4 cup flour
3 tablespoons olive oil

Toast sesame seeds in a dry skillet until they begin to pop and become fragrant. Set aside in a mixing bowl.

Add onion, carrot, celery, and garlic.

Chop beans in a food processor, using an on/off pulsing action, or by hand using a potato masher. Leave some chunks. Add to vegetable mixture, along with soy sauce, curry powder, cumin, coriander, cayenne, and salt. Mix thoroughly.

Stir in enough flour to form a stiff dough. Knead 30 seconds, then form into patties.

Heat oil in a skillet. Cook patties over medium heat until first side is lightly browned, then flip and cook second side until lightly browned, about 2 minutes on each side.

Serve on a bun with all the fixin’s or along with rice and a heaping side of veggies.

What the critics said:

Bitchin’ Dietitian: “Cold or Hot, These are soo good!!”
Bitchin’ Husband: “What’s in these? With some Frank’s hot sauce, they’re awesome!”
5-Year-Old: “I *think* they’re good. I just don’t have my taste buds back yet.” (Has a cold.)
3-Year-Old: “After 2 bites, can I be done?”
1-Year-Old: (if he could talk) “I can’t flick these the way I can Cheerios, so I guess I’ll eat one. And another!”

That looks like at least 4 stars to me. Another winner! What scratch burgers do you love?