Category Archives: Recipes

Sweeten your summer with seasonal fruit

Photo credit: Culinate.com

Photo credit: Culinate.com

One of my favorite summer pastimes is indulging in the abundance of fruit. There’s just no better way to celebrate the flavors of the season than to feast upon the (literal) fruits of your local farmer’s labor.

Below are five must-haves for summer munching. Whether you cook ’em, bake ’em, grill ’em or simply devour them as-is, this tasty produce is at its peak and ripe for the picking, so enjoy!

1. Apricots, Plums & Pluots

Stone fruits signal the official arrival of summer. Branch out from the traditional apricots and plums with the pluot, a  plum-apricot hybrid that’s super sweet and tasty. One cup of sliced stone fruit has about one quarter of your daily vitamin C, which helps the body form collagen – the main protein in connective tissue – in bones, cartilage, muscle and blood vessels.

When selecting stone fruit, look for plump, firm skin that is unbroken and free of blemishes. Ripen at room temperature and then refrigerate or eat immediately for a delicious snack.

Or for an easy complement to grilled pork or lamb chops, simply cut the fruit in half (removing the pit) before brushing with equal parts honey and Dijon mustard and grilling until browned on both sides.

Photo credit: AskMen.com

Photo credit: AskMen.com

2. Berries

Versatile and popular, strawberries, blueberries and raspberries – not to mention the more exotic boysenberries and olallieberries – can be eaten as picked or require very little effort to prepare.

Not only are they packed with vitamins and nutrients, but a diet rich in colorful berries may help reduce your risk of several types of cancer, thanks to their phytochemicals and flavonoids.

Choose ripe, vibrant-looking berries that are firm with no mushy spots or mold.

For a healthy summer dessert topper, puree two cups of berries in a food processor with two tablespoons each of blackberry brandy and orange juice, plus three tablespoons honey. Strain through a sieve to remove seeds, and just before serving over frozen yogurt or angel food cake, mix the sauce with one cup of fresh berries.

Photo credit: BBCGoodFood.com

Photo credit: BBCGoodFood.com

3. Figs

I first tried fresh figs a few years back while traveling in Italy and immediately fell in love with them – so much so that I ended up dragging my unsuspecting husband through several fruit market detours there to get my fix. Since they’re so delicate and perishable, fresh figs are something of a rarity here in the States.

If you do happen to stumble upon them, keep two things in mind: 1) Buy without hesitation (trust me!), and 2) Avoid specimens that are shrunken, oozing from splits, leaking milky liquid from the stem or generally overly-squishy.

For an appetizer (or dessert) fit for any foodie, try quartering fresh figs just down to the base before filling with blue cheese crumbles and drizzling with local honey.

Photo credit: TheKitchn.com

Photo credit: TheKitchn.com

4. Melons

Summer picnics would not be complete without big, juicy watermelons. Whether tossed in a fruit salad, chomped on as thick slices or scooped directly from their makeshift rind bowl, it’s delicious, refreshing and hydrating. The same goes for cantaloupes and honeydew, which are all satisfying, nutrient-dense and low in calories.

When perusing fruit at the market, keep in mind that ripe watermelon has a hollow sound when knocked on, and cantaloupes and honeydew should have a strong, sweet aroma in the top part, along with a bottom that’s elastic to the touch.

Make a simple, yet sophisticated, dessert by de-rinding and cubing or balling melon before tossing with a half cup of chopped fresh mint and drizzling with local honey.

Photo credit: Boldsky.com

Photo credit: Boldsky.com

5. Peaches & Nectarines

Originally native to China, peaches come in both white and yellow varieties, with the white flesh having a lower acidity level. On average, nectarines (with recessively-smooth skin) tend to run smaller and sweeter, but both are wonderful for snacking.

Pick fruit that has a good all-over color and is neither too hard nor too soft, but go more on smell – the more your mouth waters from the sweet aroma, the better the fruit will be.

Kick your brunch up a notch with this fun drink: Add two peaches, two nectarines and one mango (all sans skins and pits) in a blender and pour in enough of your favorite fizzy mixer (ginger ale, tonic water, sparkling mineral water, etc.) to just cover the fruit before blending until smooth. Slowly add more mixer until you get your preferred consistency, garnishing with fresh mint and a floater of champagne.

To load up on fresh fruit at your local farmer’s market, visit the Natural Resources Defense Council’s “Smarter Living: Eat Local” site here to find information about markets around the country, as well as which produce is currently in season around the U.S.

Wok this way: Seven-veggie stir fry

StirFry2

Cook with a wok, and not only will you have a healthy, vegetable-dense dinner on the table in minutes, but kitchen clean-up will also be a breeze.

The first step on your way to the wonderful world of wok cooking? Pay a visit to Tane Chan, owner of The Wok Shop in San Francisco’s Chinatown.

The Wok Shop is not only known as the best store in the country for woks, but Chan just so happens to be the authority on Chinese cookware. In fact, she’s been selling woks for more than 35 years and takes great care in matching each customer with the perfect pan for his/her needs.

Step two? Find a wok-friendly recipe and start experimenting. Below is a deliciously-simple stir-fry to get you started!

Seven-Veggie Stir Fry

Ingredients:

  • 4 boneless, skinless chicken breasts, cubed
  • 3 Tbsp corn starch
  • 3 Tbsp peanut or canola oil, divided
  • 1/4 cup soy sauce
  • 2 Tbsp mirin
  • 2 Tbsp sweet chili sauce
  • 1/4 tsp garlic powder
  • 1 medium yellow or red onion, diced
  • 2 bell peppers (one red, one yellow), sliced thinly
  • 1/2 head broccoli, broken into small florets
  • 1 cup pea pods
  • 3 carrots, peeled and sliced
  • 1/2 head cauliflower, broken into small florets
  • 3 stalks celery, thinly sliced

Directions:

  1. Place cubed, raw chicken in a resealable plastic bag with corn starch and toss to coat
  2. Heat a large wok before coating with 2 tablespoons oil (you’ll know it’s ready when you flick a drop of water on the surface and it evaporates)
  3. Add chicken, stirring with paddle until no longer pink, about 3-5 minutes
  4. Add veggies, stirring constantly while pouring in remaining oil, plus soy sauce, mirin, sweet chili sauce and garlic powder
  5. Cover for 4-5 minutes to cook vegetables until crisp-tender
  6. Continue to cook uncovered for another 2-3 minutes before removing from heat
  7. Serve alone or atop a bed of steamed brown or white rice

A few helpful hints: 

Prepare veggies ahead of time to make quick work of this easy weeknight meal (we made extra for multiple nights).

StirFry4

Don’t forget to season your wok to create a non-stick finish that will add extra flavor as well as protect it.

StirFry1

And there you have it…there’s simply no better fun, fast (and yummy) way to get food on the table. Happy wokking!

StirFry3

Sweet and sour summer quinoa salad

QuinoaSalad

It was love at first taste with this light and tangy salad at my local grocery store.

But paying $9.00 per pound for it from the self-serve section? That’s when I decided to take matters into my own hands.

After cooking, chopping and swapping some ingredients, I’m pretty pleased with the result, which makes a delicious midsummer dinner or side dish to share.

Sweet & Sour Summer Quinoa Salad

Ingredients: 

  • 2 cups uncooked quinoa
  • 1 green bell pepper, diced
  • 2 mangoes, peeled, pitted and diced
  • 1/2 red onion, diced
  • 1 can black beans, rinsed
  • 1 handful parsley, roughly chopped
  • 1 cup dried cranberries
  • 1/2 cup balsamic vinegar
  • Salt and pepper, to taste

Directions: 

  1. Cook quinoa according to directions on package, set aside
  2. Prep veggies while cooked quinoa is cooling, combining bell pepper, mango, onion, beans, parsley and cranberries in a large bowl
  3. Add quinoa, then balsamic vinegar, salt and pepper, mixing to incorporate
  4. Chill in refrigerator for a few hours (or overnight) before serving

Recipe redux: Edamame-Kale Succotash Salad

SoyKaleSuccotash

Just look at all that leafy green goodness…

Growing up in the Midwest, I always equated ‘succotash‘ with those bags of soggy, cubed veggies from the freezer section of the grocery store.

But after drooling over this recipe for Succotash Salad with Buttermilk Avocado Dressing in the June 2013 issue of Better Homes & Gardens, I decided it was worth another shot.

That’s right; you heard it here first, folks: Succotash is making a comeback! 

I did make a few tweaks to the recipe – based partly on personal preference (I’m not a huge fan of the texture of Butter lettuce) and partly on sheer laziness (I couldn’t find lima beans at my store, so I opted for edamame and called it a day).

The result was pretty tasty, though, so if you try it yourself, be sure to let me know what you think!

Kinetic Fix Edamame-Kale Succotash Salad

Ingredients:

  • 2 ears fresh sweet corn, shucked and kernels cut off
  • 1 package frozen edamame, cooked and cooled
  • 1 cup low-fat buttermilk
  • 1 avocado, halved, seeded and peeled
  • 1 tbsp fresh parsley, roughly chopped
  • 1/2 tsp garlic salt
  • 1 tsp dry mustard
  • 1/4 tsp ground black pepper
  • 1 bunch kale, washed and finely chopped
  • 2 cups grilled chicken breast, cooled and diced
  • 1/2 cup finely chopped red onion
  • 1 package cherry tomatoes, washed and halved
  • 1/2 cup crumbled feta cheese

Directions:

  1. To make the dressing, blend buttermilk, avocado, parsley, garlic salt, dry mustard and black pepper in a blender or food processor until smooth.
  2. Combine remaining ingredients (kale, corn edamame, chicken, onion, tomatoes and cheese) in a large bowl.
  3. Pour dressing over salad mixture, tossing until it’s fully coated. Serve immediately.

TurboCharged book giveaway winner!

TurboChargedCongratulations to Bryan Kraus, our TurboCharged book giveaway winner!

Bryan, please email info@kineticfix.com with your mailing address, and we’ll get your book shipped to you ASAP.

If you missed my interview with TurboCharged author Tom Griesel, be sure to check out parts one and two for his insight on how to accelerate your fat-burning and get lean…just in time for bathing suit season!

And to jump-start your new routine, here’s a sample TurboCharged recipe to help retrain your body to source energy from your body fat (and fat from your diet), along with the natural sugars ingested from fruits and vegetables:

Photo credit: SeriousEats.com

Photo credit: SeriousEats.com

TurboCharged Variety Dressing 

Ingredients: 

  • 1/2 cup tomato juice
  • „ 1/2 tsp dry mustard
  • „ 1/2 tsp salt
  • „ 1/4 tsp black pepper
  • „ 1/4 tsp paprika
  • „ 1 Tbsp grated onion
  • „ 2 Tbsps minced parsley
  • „ 2 tsps chopped green pepper
  • „ Dash cayenne

Directions: 

  1. Place all ingredients in a jar and shake together vigorously until thoroughly blended.
  2. Pour over a chopped salad or toss with cut veggies for a tangy treat!

Memorial Day munchies? Get your guac on!

Photo credit: hannah honey & jam, flickr

Photo credit: hannah honey & jam, flickr

This week kicks off the unofficial start to those lazy, hazy days of summer.

So what better way to ring in the season than with a hearty helping of this cool, creamy guacamole recipe at your Memorial Day get-together?

Not only is this an elegant appetizer that can be whipped up in a matter of minutes, but it’s also super healthy!

Just half an avocado contains seven grams of fiber, plus a healthy dose of monounsaturated fats (MUFA) that help lower your LDL (bad) cholesterol levels and maintain the HDL (good) ones.

Scoop it up with veggies, use instead of mayo on sandwiches or (my personal preference) pair with baked chips and frosty margaritas for a heart-healthy happy hour.

guacamole

Cool & Creamy Guacamole

Ingredients:

  • 2 Haas avocados, halved, seeded, peeled and diced
  • 1 tsp lime juice
  • 1/2 tsp kosher salt
  • 1/2 medium red onion, diced
  • 1/2 jalapeno pepper, seeded and minced
  • 2 Roma tomatoes, seeded and diced
  • 2 tbsp of your favorite salsa
  • 1/4 cup cilantro, roughly chopped
  • 1 clove garlic, minced finely

Directions:

  1. In large bowl, mix avocados and lime juice. Add salt, and mash with a large fork
  2. Gently fold in onion, jalapeno, tomatoes, salsa, cilantro and garlic until well blended
  3. Let sit at room temp for at least 30 minutes to allow flavors to develop before serving

My favorite protein-packed, one-pot chili

Let’s get one thing straight: A pot of chili shouldn’t be a dumping ground for leftovers.

The best bowls contain a range of fresh and flavorful ingredients – beyond the traditional beef and beans – for a healthy, one-dish dinner.

My favorite take on this comforting weeknight meal is power-packed and delicious with a surprising ingredient (cinnamon!) that adds just the right kick to round out the flavors.

Ingredients:

  • 2 tablespoons olive oil
  • 1 large onion, chopped
  • 1 clove garlic, minced 
  • 1 1/2 pounds lean ground beef or turkey
  • 1 can (28 ounces) diced tomatoes
  • 1 can (15 ounces) red kidney beans, rinsed and drained
  • 1 can (15 ounces) black beans, rinsed and drained
  • 1 can (15 ounces) whole corn kernels, rinsed and drained
  • 2 tablespoons chili powder to taste
  • 1 teaspoon ground cumin
  • Pinch cinnamon
  • Salt and pepper, to taste
  • 1/2 cup Greek yogurt
  • 1/2 cup shredded Cheddar cheese
  • Diced green onions (optional)
  • Tabasco sauce (optional)
  • Pickled jalapeno slices (optional)

Directions:

  1. Add olive oil to a frying pan, and saute the onion and garlic over medium-high heat. Dump in the meat, breaking it up with a wooden spoon while cooking for 5-10 minutes, or until all the turkey turns white or beef turns brown (no longer pink). Drain excess fat from the pan, and put cooked mixture into crock-pot.
  2. Stir in the tomatoes with their juice, plus kidney beans, black beans, corn kernels, chili powder, cumin, cinnamon, salt and pepper. Cover and bring to a simmer on low, cooking for 1-2 hours (or longer if you want to prepare before work and come home to a hot meal!).
  3. Ladle into bowls, topping each serving with 1 tablespoon of Greek yogurt and 1 tablespoon of the shredded cheese. Add a few dashes of Tabasco sauce, a sprinkle of diced green onions and some pickled jalapeno slices, if desired.

Quick & easy crock-pot chicken bake

While it’s generally good to stay away from a lot of processed foods, there are some days where – for whatever reason – you just need a break from the kitchen.

In that case, it becomes a matter of choosing between the lesser of two evils (i.e. a meal with some pre-made components versus fast food).

To that, I say: “Resist the drive-through!”

Yes, there’s definitely a time and a place for In-N-Out, but this recipe is just too simple (and tasty) to pass up on a busy weeknight.

Tastes like 'Thanksgiving on a spoon!'

Tastes like ‘Thanksgiving on a spoon!’

Quick & Easy Crock-Pot Chicken Bake (serves 4)

Ingredients: 

  • 4 chicken breasts (cubed, if desired)
  • Box of stuffing mix
  • 1/2 cup Greek yogurt
  • 1 can cream of chicken soup
  • 1/4 cup Parmesan cheese
  • Salt and pepper, to taste

Directions:

  1. Season chicken and place in the bottom of the crock-pot
  2. Dump entire box of (dry) stuffing over chicken
  3. Mix Greek yogurt and cream of chicken soup in separate bowl
  4. Pour yogurt/soup mixture into crock-pot (do not mix)
  5. Sprinkle cheese on top, if desired
  6. Cook on low for 4 hours, or until chicken is cooked through

Note: I found that there’s plenty of salt in the stuffing mix and soup, so go easy on any extra salt the first time around.

Delectable dessert: Individual Chocolate Soufflé Cakes

End your meal on a lighter note with individual chocolate souffle cakes

End your meal on a lighter note with individual chocolate souffle cakes

Deliciously decadent-sounding, these soufflés are made with unsweetened cocoa for an intense flavor without the usual higher fat content from chocolate.

And since they’re conveniently sized into single servings, it’s easier to practice portion control with sweets when willpower has a tendency to go out the window.

Cooking Light’s Individual Chocolate Soufflé Cakes

Yield: 2 servings (serving size: 1 soufflé)

Ingredients:

  • Cooking spray
  • 4 1/2 tablespoons granulated sugar, divided
  • 1 tablespoon all-purpose flour
  • 1 1/2 tablespoons Dutch process cocoa
  • 2 tablespoons fat-free milk
  • 1/4 teaspoon vanilla extract
  • 1 large egg white
  • 1 teaspoon powdered sugar

Directions:

  1. Preheat oven to 350°
  2. Coat 2 (6-ounce) ramekins with cooking spray; sprinkle each with 3/4 teaspoon granulated sugar
  3. Combine 2 tablespoons granulated sugar, flour, cocoa, and milk in a small saucepan over medium heat. Cook 2 minutes, stirring until smooth. Spoon chocolate mixture into a medium bowl; cool 4 minutes. Stir in vanilla
  4. Place egg white in a medium bowl; beat with a mixer at high speed until soft peaks form. Add remaining 2 tablespoons granulated sugar, 1 teaspoon at a time, beating until stiff peaks form (do not over-beat . Gently stir 1/4 of egg white mixture into chocolate mixture; gently fold in remaining egg white mixture
  5. Spoon mixture into prepared dishes. Sharply tap dishes 2 or 3 times to level. Place dishes on a baking sheet; bake at 350° for 15 minutes or until puffy and set
  6. Sprinkle each soufflé with 1/2 teaspoon powdered sugar. Serve immediately

Nutritional Information:

  • Calories: 152 (4% from fat)
  • Fat: 0.6g (sat 0.3g, mono 0.2g, poly 0.0g)
  • Protein: 3.5g
  • Carbohydrate: 35.3g
  • Fiber: 1.4g
  • Cholesterol: 0.31mg
  • Iron: 0.8mg
  • Sodium: 35mg
  • Calcium: 26mg

Source: Marcia Whyte Smart, Cooking Light, April 2007

Healthy eats: Two-ingredient “Skinny” Ranch Dip

creamy-ranch-dip_lifesambrosiadotcom

Dress up your veggies with this simple ranch dip recipe.
Photo credit: Lifesambrosia.com

We could all stand to eat more veggies – but let’s face it, sometimes naked plant parts just aren’t gonna hit the spot.

So next time you’re struck with a mid-day snack attack, try this protein-packed ranch dip redux, which contains only about 10 calories per tablespoon:

“Skinny” Ranch Dip

  • 2 cups non-fat Greek yogurt
  • 1 package ranch dip mix

Stir…and enjoy those cruciferous crudites!