Category: Recipes

Toasted Sesame Oil: Turning Tofu and Greens from Nothing to Something

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Photo by: Nicole Cho

Are you a tofu UNenthusiast or a “greens are gross” gal? Well, Toasted Sesame Oil (different from regular ole sesame oil) is about to save your day. It flavors tofu, kale, and other greens in a way that will take your breath away.

All you need to do: Add 1 teaspoon toasted sesame oil plus 2 teaspoons olive oil (less expensive and higher smoke point than the sesame oil) to a skillet over medium heat. Add 1-block-worth of tofu cubes or a large bunch of dark leafy greens pieces along with a tablespoon of soy sauce. Cook for 5-10 minutes, covered, adding water 2 tablespoons at a time as needed to prevent sticking. Add more soy sauce as needed for flavor. Shepow! Delicious.

What’s your go-to tofu or greens recipe?

Soy-Free, Dairy-Free, Egg-Free Pumpkin Pie with Gingersnap Crust

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What’s left, right? Just a bunch of pumpkin and spices? You got it, and the taste is out of this world!

Here’s last year’s pumpkin tribute post with recipes for Pumpkin-Apple Butter, Mexican Pumpkin Stew, Pumpkin Bread, and a Pumpkin Smoothie. This year, however, I’ve started early to find the BEST tasting pumpkin pie in the universe, while of course remaining healthy, easy, and adequately fit for a galaxy queen. It’s quite possible that I don’t need to test any further. Note that the cashews need to soak for at least 4 hours…

Oh My Stars Pumpkin Pie

Oh My Stars Pumpkin Pie
Makes 12 slices 

Gingersnap Crust
3 cups small gingersnap cookies (about 8 oz)
1/3 cup melted Earth Balance margarine 

Pie Filling
1 (15-ounce) can pumpkin purée 
2/3 cup sugar
2 tsp pumpkin pie spice (1 tsp cinnamon + 1/2 tsp ginger + 1/4 tsp allspice + 1/4 tsp nutmeg)
1 tsp extra cinnamon
2/3 cup raw cashews, soaked in salted water for 4 hours (or overnight)
1/2 cup canned light coconut milk

Gingersnap Crust: 

1 Preheat oven to 375° F. 
2 In a blender or food processor, blend cookies until they’re crumbs. Add margarine and process until evenly mixed.
3 Press mixture into the bottom and sides of a 9-inch round pie pan so the edges come halfway to the top.
4 Bake crust for 5 minutes, and let cool completely before adding filling and baking further. 

Pie Filling:

1 In a large bowl, combine pumpkin, sugar, and spices until well mixed.  
2 Once cashews have soaked and are a tad soft, drain the liquid and then blend them in a blender or food processor with coconut milk until soft and fluffy.
3 Fold cashew “cream” into pumpkin mixture.
4 Pour filling into cooled crust and bake for 30 minutes. Let cool in the fridge for about 1 hour to solidify the filling before serving.
5 Store leftovers (if there are any) in the fridge for up to 5 days. 

Nutrition Info Per Slice: 209 calories, 10 g fat, 3 g saturated fat, 0 mg cholesterol, 166 mg sodium, 29 g carbohydrates, 2 g fiber, 16 g sugar, 3 g protein, 110% vitamin A, 2.5% vitamin C, 2.5% calcium, 11% iron.

What the critics said:
Bitchin’ Dietitian: “Wow. That’s what I’m talking about.”
Bitchin’ Husband: “I’ll have some more.”
5-year-old: “It’s not good, it’s great.” (& then chose pie over a chocolate soy ice cream sandwich the next night)
3-year-old: “MMMMM!”
1-year-old: “Mo?” (although he ate the uncooked pie filling more aggressively than the cooked pie; the beauty of egg-free baking!)

So Chez Reilly, this will be our pumpkin pie. Other pumpkin pie compilations willing to enter the competition?

Crazy Carrot Sugar Cookies

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Crazy Carrot Sugar Cookies

It was my turn to host my daughter’s playgroup this week, and the kids expect themselves some cookies. Good cookies. So in addition to the zucchini bread (recipe in my Skinny Dish book), hummus plate with Baked Lentil Chips, cherry tomatoes, and carrot discs, strawberry cucumber water (a pitcher of filtered water with strawberry and cucumber slices), sparkling berry lemonade, and white wine on the snack table, I invented a new sugar cookie with help from my friend Betty Crocker.

I had some sugar cookie mix in the pantry which called for 1 stick of softened butter (1/2 cup) and 1 egg. Instead, I added 1 Tbsp softened Earth Balance margarine, 3 Tbsp flaxseed meal gelled with 1/2  cup warm filtered water, 1 cup shredded carrots, 1/4 tsp pure almond extract, and sprinkles. Sure they’re still sugar cookies, but they’ve also got vision-enhancing and cancer-kicking beta-carotene, omega-3 fat- and fiber-rich flaxseed meal, and they’re much lower in fat than Betty intended them to be. And with the almond zing (without the almond allergen) and sprinkles, there’s no need for frosting.

Crazy Carrot Sugar Cookies
Makes 28 good-sized cookies

3 Tbsp ground flaxseed meal (such as Bob’s Red Mill) mixed with 1/2 cup warm filtered water for 5 minutes until a gel forms
1 pkg (17.5-oz) Sugar Cookie Mix (such as Betty Crocker’s)
1 Tbsp softened or melted Earth Balance margarine
1 cup shredded carrots
1/4 tsp pure almond extract (I repeat, this does not contain almonds for the allergenics)
sprinkles (optional, black sprinkles or poppy seeds for Crazy Halloween Cookies)

Preheat oven to 350 degrees. Mix all ingredients together (except sprinkles) in a bowl and drop by spoonful onto a cookie sheet. Top with sprinkles, if using. Bake for 12-14 minutes until very lightly browned.  Cool and chow!

Nutrition info per cookie: 79 calories, 2 g fat, 0.5 g saturated fat, 0 mg cholesterol, 58 mg sodium, 14 g carbohydrates, 0.5 g fiber, 8 g sugar, 1 g protein, 10% vitamin A, 2% iron. 

Were they good? Were the kids fooled? Lemme just say that the plate of 28 was just crumbs after the 2-hour playgroup, and my 3 yr-old son started crying because he only got one. One 6-yr-old boy said “What are these orange things in here?” I was honest, and he responded with “Well, I can see the carrots, but I can’t taste them. They’re actually good!”

For more crazy dessert ideas try the black bean brownies and kale cake–all hits with the youngin’s.

The Fatten-Up-My-Jake Shake

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The Fatten-Up-My-Jake Shake

Many of the discussions on this site are about eating tons of plant matter so you can strut a hot, steamy bod in spandex without ever having to diet, and finding ways to make and crave nutrient-rich veggies like a wild tiger. And while those are the interests of most readers, there are a few who are trying to put weight on, definitely not take weight off, and others trying to input enough calorie-rich plant foods to meet marathon and triathlon training needs. This post is for that group.

The youngest resident Chez Bitchin’ (Jake) is 20 months old and loves fruits and veggies SO MUCH that he eats them first at meals, quickly declares “ah da” (all done), and is ready to run off and play. At his last check-up, the pediatrician (a no-doubt bitchin’ pediatrician!) expressed concern that he had only gained 1.5 lbs in 6 months and had dropped from the 50th to the 15th percentile for weight. His height and head were above average, he just wasn’t getting fat enough fast enough. It’s a dietitian’s dream and nightmare all rolled into one! He’s eating more fruits and veggies than the average American and is developing an awesome palate, but is too thin.

Side Note: My other 2 kids also love fruits and veggies, but they inhale their whole grains and proteins like nobody’s business, and have always been way above the growth curve. Up until now, it was no surprise that my kids were superhero health hounds. I was a perfect dietitian mom! But shoot. Wake-up-call with kid #3.

SO, inspired by Kathy Patalsky’s Easy Energy Almond Shake, I created a new Jake staple called The Fatten-Up-My-Jake Shake. Not only is it a great way to get some high-qual protein and nutrients into your veggie- and fruit-enthusiast kid, but it’s a stellar pre- and post-workout shake, and a great way to start anyone’s day. And the extra bonus? While it’s working to beef up my little toddler monster, it’s not so high-calorie that it’s anything beyond a nutritious drink for a weight-loss hungry soul (Read: It won’t fatten you up if you’re not trying to fatten up). Just work it in with all those lip-smacking veggies, and it won’t do what you don’t want it to do.

Jake enjoying his shake

The Fatten-Up-My-Jake Shake
Serves 3

2 cups vanilla soymilk (or other non-dairy milk + 1/2 tsp vanilla)
2 frozen very ripe bananas, sliced prior to freezing, or carefully after freezing
3 Tbsp almond butter (I like the creamy w/ sea salt variety)
1/2 tsp cinnamon
1/8 tsp almond extract (which we just learned is made from fruit pits)
6 ice cubes

Blend ingredients until smooth. Drink and conquer!

Nutrition Info Per Serving (about 1 cup): 242 calories, 12 g fat, 0 mg cholesterol, 66 mg sodium, 28.5 g carbohydrates, 3 g fiber, 14.5 g sugar, 7 g protein, 8% calcium, 12% vitamin C, 25% calcium, 9% iron.

As you can see, Jake’s pretty thrilled with the shake, so I’ll let you know what happens at his next weigh-in.

Other ideas for getting healthy, calorie-dense foods (beyond avocados and peanut butter spoons…)?

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…)

If You Must Donut

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I scored a fantastic job one college summer in the research & development department of Rich Products Corporation, based in my home ‘hood of Buffalo, NY. In my list of duties, I was required to taste-test donuts EVERY DAY. And some days, I also taste-tested non-dairy coffee creamers and low-fat cookies. A total dream job for a college kid. Get paid to test donuts and junk? Yes please!

Well, after 2 months of heaven, a wider and squishier tush, and a newly greased nose, I finally maxed out on donuts. I didn’t think it was possible either, but I haven’t had a donut since last millennium!

Now, years later, I decided to take on a donut project: Healthy homemade donuts that look and taste like they should, but leave your tush looking like it used to. Eat donuts, but stay hot and sexy!

Inspired by and based on these mini-donuts, here’s the result:

Photo by: Bitchin' Dietitian

Donut Pop-Ems for Hot Bodies
Makes 22 donut pop-ems

Dry Ingredients:

1 cup all-purpose flour
1/2 cup sugar
1 1/2 tsp baking powder
1/4 tsp salt
1/4 tsp nutmeg
1/4 tsp cinnamon

Wet Ingredients:

1/2 cup non-dairy milk (I used original flavor almond milk)
1/2 tsp apple cider vinegar
1/2 tsp vanilla extract
1 Tbsp flaxseed meal, soaked in 3 Tbsp warm water for 5 minutes (egg substitute)
1/4 cup Earth Balance margarine

Preheat oven to 350º F.

In a large bowl, combine dry ingredients with a whisk to mix thoroughly.

Combine wet ingredients in a small sauce pan over low heat and mix until margarine is just melted. Don’t let the mixture get too hot (you should be able to stick your finger in it without getting burned). If you burn your finger, it’s too hot for the dough.

Pour wet ingredients into the dry and stir to combine. Dough should be gooey and airy.

Scoop spoonfuls into a nonstick mini-cupcake pan (or mini-donut pan if you have it), filling cups almost completely full.

Bake for 12 minutes without letting tops get brown.

Invert hot pan upside down over a cookie sheet or cutting board and pop-ems should fall out. Allow to cool completely before glazing.

Fresh out of the oven, Pre-glaze

Sugar Glaze with Sprinkles

1 Tbsp non-dairy milk (I used original almond milk)
1/2 cup powdered sugar
1/8 tsp almond extract (optional)
1/4 cup sprinkles, poured into a bowl

In a small bowl, whisk, powdered sugar, and almond extract (if using) with a fork to remove all lumps. Drop donuts into the glaze and then dip half the donut into sprinkles. Place on parchment paper until glaze dries (chill in fridge for faster solidification).

Chocolate Glaze 

3 oz semi-sweet chocolate chips (about 1/4 of a standard bag of chocolate chips)
3 Tbsp non-dairy milk

Heat in small saucepan over low heat–stirring constantly–until chips are melted. Dip and roll donuts in chocolate glaze and place on parchment paper to dry. Sprinkle with sprinkles if desired.

Nutrition info per donut pop-em (without glaze): 59 calories, 2 g fat,0 mg cholesterol, 9 g carbohydrates, 5 g sugar, 0.5 g fiber, 1 g protein.   

And the taste? INCREDIBLE! Not a complaint in the house!

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?

You’ll Never Believe What’s in These Brownies!

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No, no, no, Grateful Dead fans. These brownies–which are apparently a newly rebirthed rage in Weight Watchers and among several circles of friends, dietitians, and moms–use black beans instead of flour. Yup, you heard right: gluten-free, flour-less black bean brownies. For dessert! And since we only live once, I’ve taken a fantastic version from the Meal Makeover Moms and replaced the 3 eggs with a hefty dose of flaxmeal and warm water. Don’t be scared… I’ve ADDED 3 crushed candy canes to the batter. And if that still doesn’t negate the fact that there are beans in your dessert, you’ll just have to hold your breath and jump in. These gooey squares of goodness are INCREDIBLE! (As my 5-year-old proclaimed, “These are better than Tings!,” which speaks mountains.)

Gooey Louie Bean Brownies
Makes 9 large squares

3 Tbsp flaxmeal soaked in 1/4 cup warm filtered water for 5 min until a gel forms
1 15-ounce can black beans, drained and well-rinsed
3 Tbsp melted Earth Balance margarine, or other non-hydrogenated margarine
1 tsp vanilla
3/4 cup sugar
1/2 cup cocoa powder
1/2 tsp baking powder
1 tsp baking soda
1/4 cup almond meal (optional, but decreases the goo factor while still keeping the brownies gluten-free)
1 tsp apple cider or rice vinegar
1/3 cup semi-sweet chocolate chips
3 crushed candy canes or 1/2 tsp peppermint extract (optional)

Preheat oven to 350 degrees.

Combine flaxmeal and water and set aside. 

In a food processor or blender, process black beans, melted margarine, and vanilla until smooth.

In a medium-sized mixing bowl, sift together sugar, cocoa, baking powder, baking soda, and almond meal (if using).

Stir in the black bean mixture, flaxmeal/water, and vinegar. Add chocolate chips and crushed candy canes or peppermint extract (if using).

Bake in a lightly oiled 9 X 9-inch baking dish for 40-45 minutes until edges start to pull away from the sides of the baking dish.

Nutrition Info Per Square: 225 calories, 7.5 g fat, 3.5 g saturated fat, 0 mg cholesterol, 291 mg sodium, 37.5 g carbohydrate, 5 g fiber, 21.5 g sugar, 4 g protein, 3% calcium, 22% iron

Don’t you wish you made 2 batches?
Other top-secret ways to weave beans into your day? We want to know!