Chili Lime Sweet Potato Curls

Chili Lime Sweet Potato Curls | cookeatbehealthy.com

Sweet potatoes seem to be a very en vogue culinary trend right now…one which I happily embrace!  If being trendy is wrong, I don’t want to be right!  I’ve been a fan of sweet potatoes for as long as I’ve been cooking – and let’s just say that’s a VERY long time! Not just any sweet potato recipe though – only ones made with fresh sweet potatoes! You know…the ones purchased from the produce section at the grocery store, from the local farmers market, or perhaps even grown in one’s own garden!  I am wholly opposed to canned sweet potatoes – the texture and flavor cannot match fresh!  Does that make me a sweet potato snob?!?  Probably!  But, like my friend the sweet potato, I’m thick-skinned and I can take any blow back regarding my sweet potato snobbery!

Chili Lime Sweet Potato Curls | cookeatbehealthy.com

A few years ago when spiralizing vegetables first became a ‘thing’ I bought a counter top spiralizer.  It worked great on soft vegetables like zucchini, but it couldn’t handle anything as firm as a fresh sweet potato. Then one day I saw an advertisement for a spiralizing attachment that fit a Kitchen Aid Stand Mixer!  In less than 30 seconds I had purchased one (thank you Amazon Prime and 1-click ordering) and anxiously awaited its arrival!  Let me tell you…I was excited when it arrived, but my excitement level really amped up when I tried it for the first time!  I spiralized all sorts of fruits and vegetables…cucumbers, zucchini, potatoes, apples, onions, carrots, and of course sweet potatoes!  It cut through them all easily and I could finally join in on the spiralizing mania!

Cookeatbehealthy.com

Cookeatbehealthy.com

For some reason the spiralizer attachment feels like a secret agent spy-kit to me…throw back to watching Kim Possible cartoons with my daughter maybe!!! 😉

I especially like spiralizing sweet potatoes because they just naturally take longer to bake or roast, and sometimes time is of the essence when rumbling tummies are involved!  For today’s recipe I’ve seasoned the sweet potatoes with chili powder, smoky cumin, spicy cayenne, garlic, and salt.  Then I added some freshly grated lime zest and a little lime juice and roasted them in the oven for 20-25 minutes.  Once I pulled them out of the oven, I sprinkled on a little cojita cheese mixed with more lime zest and served them with a homemade chipotle ketchup dipping sauce.  Not exactly sweet potato fries, and not exactly roasted sweet potatoes, these fall into a category all their own…a category of full on flavor, texture, and aromatic goodness!  Serve them alongside a meat main course, as a vegetarian main dish, or as a brunch dish with a couple soft poached eggs and diced avocado on top!  

Homemade Chipotle Ketchup | cookeatbehealthy.com

Homemade Chipotle Ketchup is perfect for dipping Sweet Potato Curls!

Chili Lime Sweet Potato Curls | cookeatbehealthy.com

I wonder how many other ways you can envision serving these amazing sweet potato curls?!?  Leave me a comment and we’ll talk!!! 😉

Chili Lime Sweet Potato Curls
Serves 6
Spicy and zesty, these Chili Lime Sweet Potato Curls are perfect as a side, and delicious enough to be served as a vegetarian main dish!
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Prep Time
15 min
Cook Time
25 min
Total Time
40 min
Prep Time
15 min
Cook Time
25 min
Total Time
40 min
307 calories
49 g
15 g
10 g
8 g
4 g
265 g
1236 g
15 g
0 g
6 g
Nutrition Facts
Serving Size
265g
Servings
6
Amount Per Serving
Calories 307
Calories from Fat 87
% Daily Value *
Total Fat 10g
15%
Saturated Fat 4g
19%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 15mg
5%
Sodium 1236mg
52%
Total Carbohydrates 49g
16%
Dietary Fiber 8g
32%
Sugars 15g
Protein 8g
Vitamin A
566%
Vitamin C
30%
Calcium
18%
Iron
15%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the Sweet Potato Curls
  1. 2.5 pounds fresh sweet potatoes, spiralized
  2. 3 ounces cojita cheese, crumbled
  3. 2 tbsp extra virgin olive oil
  4. Zest of 1 lime, divided
  5. 1 tbsp fresh lime juice
  6. 2 tbsp chili powder
  7. 1 1/2 tsp salt
  8. 1 tsp cumin
  9. 1/2 tsp cayenne
  10. 1/2 tsp garlic powder
  11. For the Homemade Chipotle Ketchup Dipping Sauce
  12. 1 can tomato paste ~ 6 ozs.
  13. 2 chipotles in adobo
  14. 4 tbsp apple cider vinegar
  15. 1 tbsp honey
  16. 1 tsp salt
  17. 1/2 tsp cumin
For the Sweet Potato Curls
  1. Preheat oven to 400 degrees Farenheit.
  2. Combine crumbled cojita cheese with 1/2 of the lime zest and set aside.
  3. Toss spiralized sweet potatoes with olive oil, 1/2 of the lime zest, lime juice, 1 1/2 tsp salt, 1 tsp cumin, 1/2 tsp cayenne, and 1/2 tsp garlic powder until well coated.
  4. Evenly divide coated sweet potato curls on 2 baking sheets and place in oven.
  5. Bake 22-25 minutes until tender and slightly browned, rotating pans and stirring curls once halfway through baking time.
  6. Remove from oven, sprinkle with crumbled cojita cheese that has been tossed with half of the lime zest.
  7. Serve with Chipotle Ketchup Dipping Sauce.
For the Homemade Chipotle Ketchup Dipping Sauce
  1. In a food processor combine all ketchup ingredients and process until all the ingredients are well combined, and peppers are finely chopped.
  2. Check flavor and adjust seasoning, adding more salt, honey, and/or vinegar as desired.
  3. Serve with hot Sweet Potato Curls.
Notes
  1. The Chipotle Ketchup Dipping Sauce can be made ahead to let the flavors develop while resting in the fridge. It will keep for up to 10 days in the refrigerator.
  2. The Sweet Potato Curls can be served as a side dish, vegetarian main dish, or as a brunch selection when topped with poached eggs and fresh diced avocado.
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calories
307
fat
10g
protein
8g
carbs
49g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/

Roasted Sweet Potatoes & Apples with Maple Balsamic Reduction

Roasted Sweet Potatoes and Apples with Maple Balsamic Reduction | cookeatbehealthy.com

The only time we had sweet potatoes when I was growing up was for Thanksgiving, or occasionally Easter.  I guess sweet potatoes just weren’t in vogue 40 or 50 years ago like they are today.  What a shame really – because what I wouldn’t have given for something other than Candied Yams as a Thanksgiving side dish!  I’m not sure if other parts of the country ate them for the holidays like we did here in Iowa, but by the time my mom or grandma got done ‘doctoring’ up those mushy from-a-can yams I don’t they could even be counted as a vegetable anymore!  And yep – they were from a can…yuk…drained and poured into a casserole dish.  Then they were smothered in brown sugar and melted butter and baked until they were hot and bubbly.  But then – because gobs of brown sugar and butter apparently wasn’t gross enough – the last few minutes in the oven they’d get topped with marshmallows and baked until they were golden brown.  I think people like them for the precise reason I didn’t…they were sickly sweet and more like a dessert than a vegetable side dish!

Roasted Sweet Potatoes and Apples with Maple Balsamic Reduction | cookeatbehealthy.com

Thankfully sweet potatoes today are treated with more respect than they were in the 60’s and 70’s!  There are so many wonderful ways to enjoy the flavor and health benefits of sweet potatoes – roasting, baking, grilling, in salads and soups, fried, mashed…the sky’s the limit!  And I, for one, frequently include sweet potatoes into my meal plans -only  just the more modern versions.  I think the candied yams of yesteryear should be left off today’s Thanksgiving menus in favor of an updated, healthier, definitely more delicious version like the one that I’m sharing today!

Roasted Sweet Potatoes and Apples with Maple Balsamic Reduction | cookeatbehealthy.com

See…clearly sweet potatoes and apples…no disguising what you’re getting here with a bunch of sugar, butter and marshmallows!

With this dish there’s certainly no attempt to disguise the sweet potatoes- in fact – I want them to shine!  By roasting them with apples and rosemary their natural sweetness is enhanced – not smothered.  And when drizzled with the Maple Balsamic Reduction this dish becomes one of the best things I’ve ever EVER eaten!  Seriously this reduction is incredible!  It’s sweet and tangy, thick and glossy, and the perfect complement to the roasted sweet potatoes and apples!

Roasted Sweet Potatoes and Apples with Maple Balsamic Reduction | cookeatbehealthy.com

And just look at that perfect maple balsamic reduction!

Look how beautiful this dish is in it’s simplicity, yet it’s more than special enough to earn a spot on the Thanksgiving table – or the Tuesday night dinner table for that matter!

Roasted Sweet Potatoes and Apples with Maple Balsamic Reduction | cookeatbehealthy.com

Roasted Sweet Potatoes and Apples with Maple Balsamic Reduction
Serves 8
Kick the canned yams to the curb this Thanksgiving and serve these simple, yet delicious and sophisticated, sweet potatoes instead!
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Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
183 calories
37 g
0 g
4 g
1 g
1 g
162 g
208 g
23 g
0 g
2 g
Nutrition Facts
Serving Size
162g
Servings
8
Amount Per Serving
Calories 183
Calories from Fat 31
% Daily Value *
Total Fat 4g
5%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 208mg
9%
Total Carbohydrates 37g
12%
Dietary Fiber 4g
14%
Sugars 23g
Protein 1g
Vitamin A
185%
Vitamin C
8%
Calcium
5%
Iron
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 4 or 5 large sweet potatoes, cut into bite sized pieces
  2. 2 large apples, cored and cut into bite sized pieces
  3. 1 tsp dried rosemary
  4. 1 tsp ground black pepper
  5. 1/2 tsp salt
  6. 2 tbsp extra virgin olive oil, plus a little more for coating the pan
For the reduction
  1. 1/2 cup balsamic vinegar
  2. 1/2 cup pure maple syrup
  3. 1 medium shallot, minced
  4. 3 cloves garlic, minced
  5. Pinch of rosemary, salt, and pepper
Instructions
  1. In a medium saucepan bring vinegar, syrup, shallots, garlic, and pinches of rosemary, salt, and pepper to a boil over medium high heat.
  2. Reduce to lowest heat setting and simmer until the sauce is thickened and reduced by about one half - about 40-45 minutes.
  3. Preheat oven to 425 degrees Fahrenheit
  4. While the reduction is simmering, toss sweet potato and apple pieces with 2 tbsp olive oil, 1 tsp pepper, 1/2 tsp salt, and 1 tsp rosemary.
  5. Spread evenly on a baking sheet drizzled with olive oil and roast until tender and lightly browned - about 35 minutes.
  6. Serve sweet potatoes and apples drizzled with maple balsamic reduction.
Notes
  1. I don't peel my sweet potatoes - I just scrub them and remove any spots and eyes - the skins are delicious and full of nutrients!
  2. I make the reduction the day ahead and store it in the fridge, then re-heat immediately before serving.
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calories
183
fat
4g
protein
1g
carbs
37g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/

Green Bean Casserole CEBH Style

Green Bean Casserole | cookeatbehealthy.com

Okay you guys….as I write this it’s still summer.  The kids are back in school, but the weather is definitely summer like and Labor Day is a week away yet.  Labor Day of course brings us to the unofficial end of summer and start of Fall!  Which leads me to think about Fall holidays, and then because I always get carried away, right on to Thanksgiving and Christmas!  But, as I’m a certified(able) pre-planner, I feel like now’s the time to start testing recipes and planning ahead for the holidays.  In fact, my daughter calls me a con-crastinator because I’m the polar opposite of a procrastinator!  😉  We’re only looking at 8 1/2 weeks until Thanksgiving, which means just over 12 until Christmas.  Do you know how quickly that time will FLY by?  

Green Bean Casserole | cookeatbehealthy.com

This year the holidays will be different for us for many reasons, not the least of which is that I’ve adopted the CEBH lifestyle, so many of our more decadent holiday dishes and treats will either be eliminated or I will need to re-vamp them.  For many of us Thanksgiving just wouldn’t be Thanksgiving without a traditional Green Bean Casserole.  However, that traditional casserole is loaded with processed foods, fat, and artificial ingredients in the form of canned cream of mushroom soup and crispy fried onions.

Green Bean Casserole | cookeatbehealthy.com

I’ve tried to make a somewhat healthier version of Green Bean Casserole in the past, but I’ve never really nailed it until now.  And the reason this version is so good is thanks to our secret weapon – cashew cream…so this recipe becomes #6 in our CEBH Cashew Cream recipe series!  The creaminess of the cashew cream mimics the consistency of the cream of mushroom soup perfectly!  Once I’d managed to find a substitution for the soup the next hurdle was those yummy, crunchy, salty, crispy, fried onions!  I knew it would be a challenge to duplicate the exact crunch, but I feel like I’ve come really close!  By shaving a couple shallots super thin, quickly sautéing them until crispy, and combining them with pan toasted panko, I’ve managed to match the flavor and crunch of the canned onions!

Green Bean Casserole | cookeatbehealthy.com

 

As a matter of course, I’d obviously prefer to use fresh green beans, but the beans at the store were pathetic and there were none at the farmers market, so I opted for frozen.  This is a perfectly wonderful option for when fresh vegetables are not readily available – think Iowa from about October through April!  I just really implore you not to use canned green beans for this dish if you can avoid it.  The texture and color tends to put me off, plus they’re a little squeaky when I chew them and that grosses me out!  But as with all my recipes, use what you have access to and what your family likes. Better canned beans than no beans I always say…actually I don’t think I’ve ever said that before, but it’s still true nonetheless! 😉  All the other ingredients in this recipe should be available year round at your local market.  It’s a simple list that of course includes green beans, fresh or frozen, onion, shallots, mushrooms, cashews, panko, and a few other basic pantry items!

Green Bean Casserole | cookeatbehealthy.com

Green Bean Casserole | cookeatbehealthy.com

Preparation of this green bean casserole is only slightly more complicated than the traditional recipe.  Mostly it just takes a little pre-planning (see above regarding my pre-planning *issue*) to soak the cashews for the cashew cream.  The cashew cream, just like in our other recipes, is made simply by blending the drained cashews, water, and seasonings in the blender.  Cooking the mushrooms and onions is a pretty basic kitchen task for most everyone I think.  Frying the shallots and browning the panko is easy because both steps are accomplished in short order using the same pan – first the shallots, then the panko! If using fresh beans they’ll need to be trimmed and steamed for just a couple minutes, as they’ll continue cooking in the oven.  Frozen beans can be set out an hour or two ahead to thaw.  Once all the components are prepared the casserole goes together in under 2 minutes and bakes at 350 degrees for about 40 minutes until bubbly and heated through.  The aroma this green bean casserole emits while baking may cause you to go weak in the knees…I’m just sayin’…in case you’re susceptible to those sorts of things!  It will most definitely get you in the mood for dinner though – I promise you that!

Green Bean Casserole | cookeatbehealthy.com

Green Bean Casserole | cookeatbehealthy.com

Crisping the shallots is a simple process of melting 2 teaspoons of coconut oil over medium high heat and very quickly browning the thinly sliced shallots until dark and crispy.  Remove them from the pan to drain on a paper towel.  While the pan is still warm, add the panko with a sprinkle of salt and pepper and stir the crumbs around the pan for just a few seconds until they turn golden brown, then remove them from the heat.  If you find the pan is too dry after sautéing the shallots you may need to add another teaspoon of coconut oil.  The beauty of using the same pan is that the shallot flavored oil left in the pan helps to infuse the panko crumbs with scrumptious shallot-y flavor!

Green Bean Casserole |Cookeatbehealthy.com

Green Bean Casserole | cookeatbehealthy.com

Once everything is ready, mix the green beans, cashew cream, and sautéed mushrooms and onions together.  Pour the mixture into a lightly greased casserole dish, sprinkle the crispy shallots and then the toasted panko evenly over the top, pop it in the oven and bake for about 40 minutes, covering the dish with foil after the first 20 minutes or so to keep the shallots from burning.

Green Bean Casserole | cookeatbehealthy.com

Green Bean Casserole | cookeatbehealthy.com

Green Bean Casserole | cookeatbehealthy.com

Green Bean Casserole | cookeatbehealthy.com

I hope this is a recipe you’ll try serving to your family and friends this year!  I fact, I think the CEBH Green Bean Casserole is even tastier than the traditional version thanks to the fact that it’s made from scratch with no artificial ingredients!  

Green Bean Casserole CEBH Style
Serves 8
This Thanksgiving serve your guests a tastier and healthier re-vamped version of a traditional holiday dish.
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Prep Time
30 min
Cook Time
40 min
Total Time
1 hr 10 min
Prep Time
30 min
Cook Time
40 min
Total Time
1 hr 10 min
266 calories
27 g
0 g
16 g
9 g
4 g
275 g
81 g
7 g
0 g
11 g
Nutrition Facts
Serving Size
275g
Servings
8
Amount Per Serving
Calories 266
Calories from Fat 134
% Daily Value *
Total Fat 16g
24%
Saturated Fat 4g
19%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 8g
Cholesterol 0mg
0%
Sodium 81mg
3%
Total Carbohydrates 27g
9%
Dietary Fiber 6g
24%
Sugars 7g
Protein 9g
Vitamin A
16%
Vitamin C
25%
Calcium
9%
Iron
16%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 pounds fresh or frozen green beans, thawed if using frozen
  2. 1 large Vidalia onion, sliced
  3. 24 ounces baby bella mushrooms, sliced
  4. 1 1/4 cup raw cashews, soaked 2 to 12 hours in water, then drained
  5. 3 cloves garlic
  6. 2 tsp white wine vinegar
  7. 1/2 cup whole wheat panko crumbs
  8. 2 medium shallots, sliced thinly
  9. 2 tbsp extra virgin olive oil
  10. 2-3 tsp refined coconut oil
  11. Salt and pepper to taste
Instructions
  1. Preheat oven to 350 degrees Fahrenheit.
  2. Lightly grease a baking dish and set aside.
For the cashew sauce
  1. In a blender, blend drained cashews with 1 cup fresh water, garlic, and white wine vinegar until smooth and creamy.
  2. Season to taste with salt and pepper.
  3. Set aside
For the Casserole
  1. Sauté mushrooms and Vidalia onion in a large skillet drizzled with EVOO until cooked through and pan juices have reduced. Remove from heat.
  2. Meanwhile, in a small skillet melt the refined coconut oil until hot and shimmering.
  3. Quickly fry the sliced shallots until brown and crispy.
  4. Remove from pan to drain on a paper towel.
  5. In same pan, toast the panko crumbs for just a few seconds until golden brown, adding another teaspoon of coconut oil as needed. Season crumbs with a sprinkle of salt and pepper.
  6. Remove from heat.
To assemble casserole
  1. In a large bowl combine the beans, cooked mushrooms and onions, and cashew cream.
  2. Season with additional salt and pepper as desired.
  3. Pour mixture into prepared baking dish.
  4. Sprinkle with crispy shallots and toasted panko crumbs.
  5. Place casserole in oven and bake 40 minutes until hot and bubbly.
  6. If the shallots are getting too browned, cover the dish with foil after the first 20 minutes baking time and continue baking.
  7. Remove from oven and serve piping hot.
Notes
  1. The cashew cream can be made a day or two ahead and refrigerated until ready to assemble the casserole.
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calories
266
fat
16g
protein
9g
carbs
27g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
Gotta go….I’ve got more holiday planning to do!!! 😉

Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream

Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream | cookeatbehealthy.com

As I write this the weather is starting to feel a bit more fall-like.  And by the time it publishes it will officially be fall.  That means most people will be in full pumpkin spice mode…lattes, cookies, muffins, ice cream, cheesecake, candles, room freshener, potpourri…it’s pumpkin spice overkill if you ask me!  I’m much more likely to usher in fall with a trip to an apple orchard than a pumpkin patch, or with a new recipe for something healthy and delicious featuring my fall favorite….butternut squash!

Butternut Squash | cookeatbehealthy.comI’d like to take a minute to appreciate this perfect little squash…and to the woman at the grocery store who does not share my affinity for perfect produce…I apologize if I freaked you out with my enthusiasm for this little cutie!  😉

So…back to business.  Today I’m sharing a recipe that continues our Cashew Cream Recipe Series, but also one that is perfect for fall because of the flavors and ingredients featured in these Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream!  Butternut squash is one of my favorite foods because of it’s flavor, obviously, but also because of it’s versatility!  It’s equally delicious as an ingredient in a savory dish as it is a sweet one.  So while many people are celebrating the arrival of fall with a PSL from Starbucks, I’m celebrating by creating these simple and tasty fritters with another fall favorite – butternut squash!

Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream | cookeatbehealthy.com

 

Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream | cookeatbehealthy.com

Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream | cookeatbehealthy.com

These fritters are so easy to make because you don’t even have to pre-cook the squash!  The ingredients for the fritters are cooked quinoa, raw shredded butternut squash, eggs, garlic, shallots, salt & pepper, panko, and fresh sage, with a little coconut oil for frying.  The cashew cream sauce includes cashews, prepared horseradish, fresh sage, and salt & pepper. All in all it’s a pretty humble list of ingredients that yields fantastic fritters!

Sage is one of those herbs that I don’t use a lot, but whenever I do, I wonder why I don’t use it more! Sage has a very earthy and peppery flavor and it pairs perfectly with the butternut in these fritters. Plus the health benefits of sage are quite impressive. It helps keep skin healthy, improves digestion, it’s rich in antioxidants, helps in growth and development of bones, boosts cognitive development and the immune system, and helps to reduce inflammation and overall health! As for the horseradish – I think it’s a love it or hate it thing, and I happen to LOVE it! It’s got several health benefits as well including that it can aid in weight loss, help prevent cancer, and boost the immune system – just to name a few. So the combination of sage and horseradish is not only delicious, but incredibly healthful as well! I love learning about the health benefits of different foods and herbs that I use…it makes me feel even better about living the CEBH Lifestyle!

Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream | cookeatbehealthy.com

And if you think the sage and horseradish are packed with health benefits…just wait til I tell you about the rest of the ingredients!  Butternut squash helps prevent high blood pressure, promotes regularity, improves eyesight, keeps bones strong, boosts the immune system and reduces inflammation, and aids in weight loss!  Quinoa is one of the most protein dense foods we can eat, it’s high in fiber, rich in iron, lysine, magnesium, riboflavin, and manganese.  Coconut oil can help you burn fat, helps prevent infections, reduces hunger, improves cholesterol levels, acts as a natural sunscreen, and boosts brain function.  WOW!!!  Everybody to the kitchen…STAT….it’s time to make some Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream!

Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream | cookeatbehealthy.com

Tip: Peeling the squash is easily accomplished with a regular vegetable peeler.  If you find it’s difficult to hold onto, rest the bottom of the squash in the sink drain while you’re peeling!  After the squash is peeled, cut it in half lengthwise, scoop out the seeds, and then shred it.  I used my food processor, but you could certainly get the job done with a box grater as well…and you’d get an arm workout at the same time! 😉

Bonus Tip: This recipe calls for 2 cups cooked quinoa which is easily made by combining 1 cup uncooked quinoa with about two cups water, bringing it to a boil, then covering the pan, reducing the heat to low, and simmering approximately 15 minutes – or until all the water is absorbed.  Remove from heat and fluff with a fork.  For this recipe I make the quinoa earlier in the day and refrigerate it until I’m ready to make the fritters.

Making these little gems is super simple!  Once the butternut is shredded and the quinoa cooked, all the fritter ingredients are mixed together and the fritters are pan-fried in just a smidgen of refined coconut oil until they’re golden and crispy, then set on a paper towel to drain any excess oil!  The horseradish & sage cashew cream can be made while the quinoa is cooking, or, preferably it can be made a day ahead and stored in the refrigerator until you’re ready to serve the fritters.

Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream | cookeatbehealthy.com

Butternut & Quinoa Fritters | cookeatbehealthy.com

Butternut & Quinoa Fritters | cookeatbehealthy.com

Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream
Serves 10
Freshly shredded butternut squash and quinoa lend a real taste of autumn to these light and tasty fritters served with horseradish and sage cashew cream.
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Prep Time
30 min
Cook Time
30 min
Total Time
1 hr
Prep Time
30 min
Cook Time
30 min
Total Time
1 hr
246 calories
33 g
74 g
8 g
10 g
2 g
77 g
194 g
1 g
0 g
5 g
Nutrition Facts
Serving Size
77g
Servings
10
Amount Per Serving
Calories 246
Calories from Fat 73
% Daily Value *
Total Fat 8g
13%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 74mg
25%
Sodium 194mg
8%
Total Carbohydrates 33g
11%
Dietary Fiber 4g
14%
Sugars 1g
Protein 10g
Vitamin A
3%
Vitamin C
2%
Calcium
7%
Iron
17%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the fritters
  1. 1 small butternut squash, peeled and shredded
  2. 2 cups cooked quinoa
  3. 4 eggs, lightly beaten
  4. 3 cloves garlic, minced
  5. 1 medium shallot, minced
  6. 1 cup panko bread crumbs
  7. Salt and pepper to taste
  8. Chiffonade of 5-6 fresh sage leaves
  9. 3-4 tbsp refined coconut oil for frying
For the cashew cream
  1. 1/2 cup raw cashews, soaked in water for at least 2-3 hours, then drained
  2. 1/4 cup loosely packed fresh sage leaves
  3. 2 tbsp prepared horseradish (more or less to taste)
  4. 1/4 tsp each salt and pepper
  5. Filtered water as needed to reach desired sauce consistency
For the fritters
  1. Combine everything except the coconut oil and mix well.
  2. In a non-stick pan, melt 1 tbsp coconut oil over medium heat. When oil is hot and shimmering pack a portion of fritter mixture into an ice cream scoop, gently release into hot oil, and flatten slightly.
  3. Fry fitters in batches, being careful not to crowd the pan. I cooked 4 at a time.
  4. After 3-5 minutes, when the bottom side is golden brown, turn carefully and continue cooking the flip side another 3-5 minutes until it's golden brown.
  5. Remove from pan and drain on clean paper towel.
  6. Continue cooking in this manner, adding small amounts of coconut oil to your pan as needed, until all the fritters are completed.
  7. Serve immediately with Horseradish & Sage Cashew Cream Sauce.
For the cashew cream
  1. In a blender or food processor combine drained cashews, sage, salt and pepper, and 1 tbsp horseradish. Blend on medium speed, adding water a tablespoon at a time until the sauce smooths and is almost the desired consistency.
  2. Stop the blender and taste the sauce. Add more horseradish if desired, and water if needed, then continue blending until smooth and creamy. (I really like horseradish so I used about 4 tbsp total)
  3. Store sauce in refrigerator until ready to serve fritters.
Notes
  1. I found a regular sized ice cream scoop was exactly the right portion size for these fritters.
  2. You might consider making the horseradish and sage cashew cream a day in advance as it keeps well in the refrigerator, and the flavors develop over the course of 24 hours.
  3. Leftover quinoa would be perfect for this recipe - plan ahead and that's one less ingredient to prepare the day you make the fritters!
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calories
246
fat
8g
protein
10g
carbs
33g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
Just today my friend and I were fantasizing about winning the lottery and paying off houses, cars, and college tuition bills so we could retire, travel, and live the “good life”.  But she was right when she prefaced all that with good health – because without that, we couldn’t enjoy all the riches our lives have to offer!  So here’s to Cooking, Eating, and Being Healthy, while enjoying every single morsel of food we put in our mouths, in order to live as rich a life as possible!

Spaghetti Squash with Creamy Mushroom & Garlic Sauce

Spaghetti Squash Creamy Mushroom Garlic | cookeatbehealthy.com

Here we are on #5 of the CEBH Cashew Cream Recipe Series…time flies when you’re having fun!  And I am having so much fun coming up with new and interesting ways to use my new culinary secret weapon – cashew cream!  Today I’m sharing a recipe that is simple and rustic, yet so incredibly flavorful, and still special enough to serve to guests.

Spaghetti Squash Creamy Mushroom Garlic | cookeatbehealthy.com

I may as well start with a confession – I’m in love with spaghetti squash!  I discovered this amazing vegetable about 30 years ago when my son was a toddler – a typical kid who preferred not to eat vegetables, and then only if they were drowning in cheese sauce!  😕  But the day I brought home a spaghetti squash was a turning point.  And boy oh boy – did we ever eat a lot of it the first few months after I discovered he liked it!  Of course, he ate his fair share of cheese-sauce drenched spaghetti squash, but he also ate it with marinara sauce and even just with butter, garlic, salt, and pepper!  I think part of the appeal was that I’d let him help “turn it into noodles”!  Kids love to help in the kitchen, and even at 3 1/2 years old he could easily help shred the squash once it was cool enough to handle!

Spaghetti Squash Creamy Mushroom Garlic Sauce | cookeatbehealthy.com

The sauce is what makes this dish so rich and delicious!  It’s loaded with garlic and mushrooms, plenty of salt and pepper, seasoned to perfection with a generous amount of thyme, and of course, finished with delectable cashew cream to give it the creaminess you might expect from a decadent cream and butter laden Béchamel sauce.  When I say it’s loaded with garlic I mean it’s got some….loaded to me would be probably twice what I used in this recipe, but some people (my husband) prefer it when I use at least a modicum of garlic self control!  Nevertheless, the garlic really shines through and pairs so perfectly with the thyme!

Cashew Cream | cookeatbehealthy.com

I wish I could share some special secret for selecting the best spaghetti squash at the market, but honestly, I have never gotten a bad one!  As with all produce I obviously try to select squash with no obvious bruises or soft spots, but mostly what I consider most is the size!  Typically I buy what I’d consider a medium squash (about football sized), this yields 4-6 cups of cooked squash which is enough as a side dish for 4, plus a little leftover for the next day!  Of course only you can judge how much you’ll need to feed your crew, but for this recipe I used a medium sized squash and 24 ounces of cremini mushrooms to yield a generous 6 servings!

Spaghetti Squash Creamy Mushroom Garlic | cookeatbehealthy.com

Tip: To prepare the spaghetti squash, cut it in half lengthwise and remove the seeds.  Place the halves cut side down in a roasting pan large enough to accommodate them.  Add about 1″ of water to the bottom of the pan, pierce the outer shell of the squash a few times with a sharp knife, then place in a 375 degree oven.  Check for doneness after about 30 minutes and continue baking, checking every 5 minutes until done.  Squash is done when a sharp knife glides through the outer shell.  Remove from oven and carefully transfer to a working surface to cool.  When cool enough to handle, shred the inner flesh with a fork until it resembles spaghetti noodles.

To prepare the sauce, simply clean and slice the mushrooms, garlic, and shallot.  Then sauté them in a large skillet over medium heat until they are softened and the liquids produced by the mushrooms have mostly cooked away.  After that it’s a simple matter of adding the cashew cream, salt, pepper, and a generous amount of thyme, stirring it all together and warming it through, then pouring it over the cooked and shredded spaghetti squash.

Spaghetti Squash Creamy Mushroom Garlic Sauce | cookeatbehealthy.com

Spaghetti Squash Creamy Mushroom Garlic Sauce | cookeatbehealthy.com

Sautéed Mushrooms | cookeatbehealthy.com

Spaghetti Squash Creamy Mushroom Garlic Sauce |cookeatbehealthy.com

Spaghetti Squash Creamy Mushroom Garlic Sauce | cookeatbehealthy.com

This is a dish that is rustic but yet classy at the same time!  I served it to family, but wouldn’t hesitate to serve it to guests!  And for me – it qualifies as comfort food!  It’s rich and meaty from the mushrooms, sauce, and seasonings, yet light and very healthy thanks to the spaghetti squash!  It’s a meal in itself for me, but for my family I paired it with some grilled chicken and a side salad.  We all enjoyed in immensely, as I hope you do too!

Spaghetti Squash with Creamy Mushroom & Garlic Sauce
Serves 8
A delicious and rustic side dish, or vegan main dish, that's pure comfort food - yet sophisticated enough to serve guests!
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Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
55 calories
4 g
0 g
4 g
3 g
1 g
93 g
24 g
2 g
0 g
3 g
Nutrition Facts
Serving Size
93g
Servings
8
Amount Per Serving
Calories 55
Calories from Fat 33
% Daily Value *
Total Fat 4g
6%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 24mg
1%
Total Carbohydrates 4g
1%
Dietary Fiber 1g
5%
Sugars 2g
Protein 3g
Vitamin A
1%
Vitamin C
9%
Calcium
2%
Iron
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 medium to large spaghetti squash
  2. 24 ounces baby bella mushrooms
  3. 8 cloves fresh garlic
  4. 1 medium shallot
  5. 2 tbsp extra virgin olive oil
  6. Salt and pepper to taste
  7. 4-6 tbsp fresh thyme
  8. 1 recipe cashew cream (link in body of post)
For the Squash
  1. Preheat oven to 375 degrees Fahrenheit.
  2. Cut squash in half lengthwise and scoop out seeds. Place cut side down in roasting pan with an inch of water in the bottom.
  3. Pierce the squash a few times with a sharp knife, then bake 30-45 minutes, checking for doneness after the first 30 minutes. Squash is done when a sharp knife easily glides through the outer shell.
  4. When done, remove from oven and carefully transfer baked squash to a work surface until cool enough to handle. Once cool, scrape the squash flesh with a fork until it resembles spaghetti noodles.
  5. Place in serving bowl and set aside.
For the Sauce
  1. After placing squash in the oven begin prepping sauce ingredients by slicing the mushrooms and garlic, and dicing the shallot.
  2. Drizzle a large skillet with olive oil and place over medium heat.
  3. Sauté shallot and garlic for just a minute or two until fragrant and slightly translucent.
  4. Add mushrooms and continue cooking, stirring frequently, until liquid from mushrooms is evaporated and mushrooms are tender.
  5. Stir in cashew cream and thyme and heat through.
  6. Adjust seasoning to taste by adding salt and pepper as desired.
  7. Pour warm sauce over shredded spaghetti sauce and serve piping hot!
Notes
  1. I recommend using at least 6 tbsp of fresh thyme, but adjust the amount you use to suit your preferences.
  2. This recipe easily serves 6-8 depending on the size of the squash and whether it's being served as a side or main dish.
  3. Refrigerate leftovers.
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calories
55
fat
4g
protein
3g
carbs
4g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/

Cashew “Creamed” Peas & Potatoes

Cashew Creamed Peas & Potatoes | cookeatbehealthy.com

Welcome to installment #3 in the CEBH Cashew Cream Recipe Series!  Today I’m sharing a recipe for cashew “creamed” peas & potatoes that take me right back in time to my childhood!

My grandparents were highly influential in my life when I was growing up.  My brother and I spent many weekends with them on their acreage in rural Iowa, or at their summer place along the Mississippi River.  Back in the 1950’s and early 60’s they owned and operated a small local cafe.  After they closed their restaurant my grandpa became the head chef at a small private college.  My grandma was a fantastic home cook as well, so when we were with them we always knew we’d have fun, we’d get put to work, we’d laugh…a lot, and we’d eat really well!

Creamed Peas & Potatoes | cookeatbehealthy.com

Of course, living in the country they tended a huge garden every summer.  When I think of all the wonderful meals that came from that garden it makes nostalgic for the good ol’ days!  One of my favorite dishes that my grandma made with her fresh garden produce was creamed peas and new potatoes.  It’s one of my all time favorite foods – a comfort food in so many ways for me!  It reminds me of hours spent sitting on the porch shelling peas with my grandma.  It reminds me of sitting at the table in her kitchen just visiting while she cooked dinner. And it reminds me of my grandpa who typically was outside tending to the few animals they had, and who always came in late for dinner!

Creamed Peas & Potatoes | cookeatbehealthy.com

This recipe hits all the right notes for me!  Some fake-out recipes are just that….fakes!  But this one knocked my socks off when I made it!  It tastes EXACTLY like the creamed peas and potatoes of my youth!  I gave my mom a dish and even she had no idea that it wasn’t the old fashioned cream sauce made from butter, flour, and milk!  I figure if I can fool my mom then I’ve really accomplished something big!

Creamed Peas & Potatoes | cookeatbehealthy.com

Ideally I would have liked to use fresh peas and new potatoes, but alas….there were none of either to be found at farmers market.  I did however, get a bag of baby potatoes from the store, and a bag of petite frozen peas that worked perfectly in this recipe!  The only other thing I tweaked was that I added some fresh dill.  I feel like it brightened the flavor of this dish tremendously – it was just what it needed to become a modern version of a classic recipe!

Creamed Peas & Potatoes | cookeatbehealthy.com

Ingredients are so simple for this dish!  Potatoes, peas, cashew cream, salt & pepper, and fresh dill!  The real secret, and this is very important,  DO NOT OVERCOOK THE POTATOES!!!!  I don’t mean to yell, but overcooking the potatoes is a critical error that people tend to make quite often when cooking with potatoes.  In my opinion, the only time potatoes should be cooked to complete softness is when they’re bound for the masher!  Otherwise, for heaven’s sake, cook the potatoes to just al dente.  You’ll be so much happier with your finished dish!  I promise you that this is more important than you might think.  Mushy potatoes break up when combined with the rest of the ingredients, and they also tend to soak up all your creamy sauce, so the result is just dry and pasty and not at all appetizing!

First you’ll need to clean and cut the potatoes into large bite-sized pieces, then boil them in very lightly salted water until they’re almost al dente.  Then toss the peas into the pot with the potatoes and continue cooking just a couple more minutes – really just long enough to ensure that the peas are heated through.  Remove from heat, drain the water and pour into a serving bowl.  Add the cashew cream, the fresh dill, and salt and pepper to taste.  Stir it all together and serve hot.  If your cashew cream is cold from the fridge mix the peas and potatoes in the pan they were cooked in.  This should be enough to heat the sauce, but if not, warm the cashew “creamed’ peas & potatoes over low heat until it’s all evenly warmed!  See…easy peasy!  Get it….”peas”y!  Sorry, I crack myself up!!

Cashew "Creamed" Peas & Potatoes
Serves 6
Cashew Cream makes another appearance in this updated classic comfort food recipe for Creamed Peas & Potatoes!
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Prep Time
15 min
Cook Time
30 min
Total Time
45 min
Prep Time
15 min
Cook Time
30 min
Total Time
45 min
290 calories
42 g
0 g
11 g
9 g
2 g
223 g
40 g
5 g
0 g
8 g
Nutrition Facts
Serving Size
223g
Servings
6
Amount Per Serving
Calories 290
Calories from Fat 91
% Daily Value *
Total Fat 11g
17%
Saturated Fat 2g
11%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 6g
Cholesterol 0mg
0%
Sodium 40mg
2%
Total Carbohydrates 42g
14%
Dietary Fiber 5g
20%
Sugars 5g
Protein 9g
Vitamin A
8%
Vitamin C
47%
Calcium
4%
Iron
19%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 lbs potatoes, cut into large bite sized pieces
  2. 2 cups fresh or frozen peas
  3. 1 cup cashew cream (recipe link found above or at cookeatbehealthy.com)
  4. 1 tbsp chopped fresh dill
  5. 1 clove, or about 1 tsp minced garlic
  6. Salt & Pepper to taste
Instructions
  1. Place potatoes in a large pot of lightly salted cold water and bring to a boil.
  2. Boil potatoes until almost al dente, then add peas and continue to cook until they are heated through, about 2 minutes.
  3. Remove from heat and drain.
  4. Stir in cashew cream, dill, garlic, and salt & pepper.
  5. Serve immediately.
Notes
  1. Add more cashew cream as needed to reach desired consistency.
  2. Leftovers can be stored in a covered container in the refrigerator for several days.
  3. When reheating you may need to add a little water to thin the "cream".
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calories
290
fat
11g
protein
9g
carbs
42g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
I really encourage you to try this recipe!  It’s simple, healthy, quick to prepare, and one the whole family will love!  For little people to whom the dill might be too strong a flavor, remove a portion for them before adding the herb.

 

Raspberry Spinach Salad

Raspberry Spinach Salad | cookeatbehealthy.com

I love a good salad, but to be perfectly honest, sometimes I get in a salad rut.  I always tend to go with the same-old-same-old.  You know…mixed greens, tomatoes, avocado, cucumbers, radishes….the old salad stand-bys.  Don’t get me wrong though, I love this very predictable salad!  I love it by itself, as a side, or loaded up with some grilled chicken too!    So today I wanted to switch it up a little bit, but with a salad that still had all the elements of what I deem to be “Salading 101”!

So for me a fresh salad has to have something green and leafy as the base.  This can be anything you prefer.  Maybe you like spicy rocket (I don’t usually call arugula, rocket, but since Anna is still in London I’m going to call it by the UK name 😉).  Or maybe your favorite leafy green is crisp romaine, or perhaps mixed baby greens.  Some people like good ‘ol iceberg, some prefer the fresh leaf lettuces they grow themselves or pick up at farmers markets, and of course the “in” green of the moment, kale.  I like all of these, and I can’t say I have a favorite – I like to pick whatever looks the freshest!  But for today’s salad I chose spinach.  I love the deep green of baby spinach leaves, I like the sturdy texture that holds up to toppings and dressing, and I like love the flavor of fresh spinach.  I think it pairs perfectly with the fruit in this salad!

Raspberry Spinach Salad | cookeatbehealthy.com

Next, a salad needs more than just greens.  I suppose technically as long as you dressed some greens that would be a salad, albeit a slightly boring and uninspired salad!  I mentioned that spinach and fruit make a great pairing, and for today’s salad I chose to use fresh raspberries and grapes, and sliced fresh oranges.  The sweetness of the berries and grapes contrast so nicely with the juicy tartness of the orange.

Raspberry Spinach Salad | cookeatbehealthy.com

Thirdly,  I think all salads need something crunchy -other than fruit or vegetables- and I chose walnuts for this salad.  I love the texture, I think the creamy crunchiness of walnuts make them one of my favorite nuts!  Plus the little folds are great for capturing the salad dressing!  If you don’t like the flavor of walnuts then by all means, sub in a nut you do like!  

And finally, the crowning glory of your salad….the dressing!  For this light summery salad I made a fresh raspberry vinaigrette, and let me just say….YUM!!!!  This is one of my favorite dressings!  When I first adopted the Cook Eat Be Healthy lifestyle I was worried that I wouldn’t be able to find a dressing I found as satisfying taste-wise as creamy ranch dressing, but boy oh boy, was I wrong!  This dressing hits all my must-haves in a dressing.  First and foremost, it’s delicious!  It’s a great combination of sweet, tangy, and acidic flavors.  It’s gorgeous in color, and only made prettier by the addition of poppyseeds.  I’ve probably made raspberry vinaigrette 3 or 4 times in the past 4 months and we always use it down to the last drop. It’s perfect on salads, as a sandwich dressing, or even as a marinade for chicken or pork!  Gotta love a multi-purpose recipe!!!

Raspberry Vinaigrette | cookeatbehealthy.com

Raspberry Vinaigrette | cookeatbehealthy.com

The most difficult part of this salad is making the dressing, and by difficult I mean it takes like 3-5 minutes!  I recommend making the raspberry vinaigrette several hours, or up to a couple days in advance.  The flavors develop marvelously when left to their own devices in the refrigerator!  All you need is some fresh raspberries, some honey (I used chili infused because I like things hot), some extra light tasting olive oil, white wine vinegar, salt, red pepper flakes and cayenne (100% optional….but if you like spicy, I encourage you to add the heat – it’s amazing in this dressing), garlic, and some pretty little poppyseeds!  I blend everything but the olive oil in the food processor and then drizzle in the oil slowly while blending on low.  This allows all the ingredients to emulsify into a creamy and sensational tasting salad dressing!

Raspberry Spinach Salad | cookeatbehealthy.com

I like to make individual little salads so I can layer the orange slices on top of the spinach, then sprinkle on a handful of raspberries and grapes, a few nuts, and then finally drizzle the delectable dressing (Wow, Lisa! Great job on the alliteration!).  This also makes it easier to personalize each salad with more or less of any of the ingredients, or to make any substitutions to suit personal preferences.

Raspberry Spinach Salad |cookeatbehealthy.com

Raspberry Spinach Salad
Serves 4
Get out of the salad rut with this fresh summery salad featuring baby spinach and raspberries with a sweet, tangy, and spicy raspberry vinaigrette dressing!
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Total Time
15 min
Total Time
15 min
485 calories
39 g
0 g
37 g
5 g
5 g
309 g
595 g
27 g
0 g
30 g
Nutrition Facts
Serving Size
309g
Servings
4
Amount Per Serving
Calories 485
Calories from Fat 322
% Daily Value *
Total Fat 37g
57%
Saturated Fat 5g
24%
Trans Fat 0g
Polyunsaturated Fat 12g
Monounsaturated Fat 18g
Cholesterol 0mg
0%
Sodium 595mg
25%
Total Carbohydrates 39g
13%
Dietary Fiber 9g
36%
Sugars 27g
Protein 5g
Vitamin A
93%
Vitamin C
117%
Calcium
12%
Iron
15%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the salad
  1. 6 cups loosely packed baby spinach leaves
  2. 1 cup fresh red raspberries
  3. 1 cup red grapes
  4. 2 oranges, peeled and sliced
  5. 1/2 cup walnuts, slightly chopped
  6. 6 to 8 tbsp Raspberry Poppyseed Vinaigrette
For the Raspberry Poppyseed Vinaigrette
  1. 1 1/2 cups fresh red raspberries
  2. 6 tbsp extra light tasting olive oil
  3. 3 tbsp white wine vinegar
  4. 2 tbsp chili infused honey (sub regular honey if chili infused not available)
  5. 2 tsp garlic, about 2 cloves, chopped
  6. 1/2 tsp salt
  7. 1 tsp red pepper flakes
  8. 1/4 tsp cayenne pepper
  9. 1 tsp poppyseeds
For the Raspberry Vinaigrette
  1. In bowl of food processor combine raspberries, vinegar, honey, garlic, salt, pepper flakes, and cayenne. Process on low a few seconds to blend completely.
  2. Slowly drizzle olive oil into processor while blending on low speed until all oil is added and dressing is emulsified.
  3. Add poppyseeds and pulse just a couple times to distribute them evenly in the dressing.
  4. Place in covered container and refrigerate until ready to use. I recommend making the dressing a few hours or up to a couple days before using to allow the flavors to meld and develop.
For the Salad
  1. Evenly distribute the spinach, raspberries, oranges, grapes, and walnuts among 4 serving dishes.
  2. Top each salad with 1 to 1 1/2 tbsp Raspberry Poppyseed Vinaigrette, using more or less as desired.
  3. Serve immediately.
beta
calories
485
fat
37g
protein
5g
carbs
39g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
***Don’t panic over the calories and fat – the numbers include the entire dressing recipe and you’ll only use a small portion per salad!***

I hope you’ll give this fresh summery salad a try soon.  But like with all my recipes, I encourage you to use them as more of a guideline than a chiseled-in-stone recipe, so adapt it as you see fit to suit your personal tastes and then share your changes and ideas with me.  I love the collaboration of  sharing new ideas and takes on recipes!  I believe there’s  no better place to show off your creativity than the kitchen! 

This concludes today’s lesson in “Salading 101”.  You’ll be happy to know there is no test, and you all passed with flying colors!  😉

Fruit Salsa with Creamy Lemon Poppyseed Vinaigrette

Fruit Salsa with Creamy Lemon Poppyseed Vinaigrette | cookeatbehealthy.com

I had a really hard time deciding if this recipe was actually a salsa or a salad, so I looked up the definition of salsa and this is what I found….A spicy sauce of chopped, usually uncooked vegetables or fruit, especially tomatoes, onions, and chili peppers, used as a condiment.  So ok…..no tomatoes, but I’ve got fruit and other vegetables including onions and peppers covered.  Then I looked up the definition of a salad and this is what I found….A cold dish of chopped vegetables, fruit, meat, fish, eggs, or other food, usually prepared with a dressing, such as mayonnaise.  So ok….I’ve got cold fruit and vegetables covered once again, along with a dressing which actually does have a little mayo in it.  So I think what I have here is what would happen if salsa and fruit salad were to have a baby!  👶  So I could name this baby Fruity Poppyseed  Salsalad, or maybe Lemony Fruit Saladsa, but then you’d all think I was totally nuts, so in the end I settled on Fruit Salsa with Creamy Lemon Poppyseed Vinaigrette!  

Fruit Salsa with Creamy Lemon Poppyseed Vinaigrette | cookeatbehealthy.com

The fresh factor of this salsa is amped up from the addition of mango and strawberry , which both work fabulously with the red bell pepper, avocado, red onion, and jalapeño!  For the vinaigrette I combined some homemade mayonnaise (find my favorite mayo recipe here), extra light tasting olive oil, white wine vinegar, lemon juice, finely zested lemon, a little chile infused honey, and a sprinkle of  poppyseeds.  I put the creamy vinaigrette ingredients in a mason jar and shook it until it was well combined, then poured it over the fruit and vegetables that I had tossed together in a large bowl.  Then I simply stirred it all together until every bit was coated in vinaigrette!  Of course, then I tasted it to make sure it was good. Then I tasted it again to make sure it was really good!  And then I tasted it again and did a happy dance ’cause it was so darn good!!!

Fruit Salsa with Creamy Lemon Poppyseed Vinaigrette | cookeatbehealthy.com

Fruit Salsa with Lemon Poppyseed Vinaigrette
Serves 8
A luscious combination of sweet fruit, flavorful vegetables, tangy lemon dressing, and a little kick of spicy heat!
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Total Time
30 min
Total Time
30 min
207 calories
24 g
3 g
13 g
2 g
2 g
193 g
123 g
19 g
0 g
10 g
Nutrition Facts
Serving Size
193g
Servings
8
Amount Per Serving
Calories 207
Calories from Fat 112
% Daily Value *
Total Fat 13g
20%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 6g
Cholesterol 3mg
1%
Sodium 123mg
5%
Total Carbohydrates 24g
8%
Dietary Fiber 4g
17%
Sugars 19g
Protein 2g
Vitamin A
25%
Vitamin C
126%
Calcium
3%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the Salsa
  1. 2 ripe mangoes, chopped
  2. 2 cups strawberries, hulled and quartered
  3. 1 avocado, diced
  4. 1 jalapeño, finely diced
  5. 1/2 red bell pepper, chopped small
  6. 1/4 cup red onion, diced
For the Dressing
  1. 1/4 cup homemade mayonnaise
  2. Zest of 1 lemon
  3. 4 tbsp. lemon juice, freshly squeezed
  4. 2 tbsp extra light tasting olive oil
  5. 1 tbsp white wine vinegar
  6. 1/4 tsp salt
  7. 1 tsp poppy seeds
  8. 2 tbsp chile infused, or regular, honey
For the Dressing
  1. Place all dressing ingredients in a mason jar with lid and shake until well combined, or place ingredients in a bowl and whisk until well combined.
For the Salsa
  1. Place chopped fruit and vegetables in large mixing bowl and toss until combined.
  2. Pour Lemon Poppyseed Dressing over tossed salsa ingredients and stir until completely covered.
  3. serve immediately, or refrigerate and serve later.
Notes
  1. This actually gets better as it sits in the fridge for a couple hours to let the flavors meld!
  2. Refrigerate leftovers in covered container for up to 1 week.
beta
calories
207
fat
13g
protein
2g
carbs
24g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
My imagination is running wild with all the possible ways to use this salsalad saladsa salsa!  What about with some cinnamon tortilla chips?  How about on a piece of toast with cream cheese?  Maybe stirred into some plain yogurt!  I have one fab idea up my sleeve, but I’m not telling what it is – until my next blog post, that is!  😉  

Grilled Beets & Cabbage Steaks

Grilled Beets & Cabbage Steaks | cookeatbehealthy.com

Around here Saturday is Farmers Market day!  I choose to support local farmers for many reasons, not the least of which is that I love fresh produce, and pound for pound I’m pretty sure I out-eat about 90% of the population of the United States when it comes to fruit and vegetables!  I also like to shop the farmers markets for the unique things I find there. Ours usually always has Bison meat, eggs, popcorn, crafts, baked goods, chickens, hot breakfast selections, and of course, fresh produce in abundance!  I also like hanging out at our local farmers market because I typically always find someone I know to visit with!  But if I’m to be 100% honest, I suppose one could argue that the real reason I shop our farmers market is because I’m lazy!  😜  Yep…you heard me right!  I’m just too lazy to have my own garden.  I’ve tried.  Really I have!!!  I start out all gung-ho and excited about what to plant, which plants are best planted together, which new variety of vegetables are must haves, etc.  But then….it gets HOT!  And the weeds grow faster and taller than the vegetables.  And then it gets too dry and I have to haul the garden hose all the way up the hill to the garden.  And then it gets buggy and I get bit by too many mosquitoes.  Until finally I throw in the towel, or I should say trowel 😉, and just go to farmers market.  It’s faster, easier, cooler, way more fun, and there’s always a fantastic variety of produce to choose from!  

Grilled Beets & Cabbage | cookeatbehealthy.com

At this past Saturday’s farmers market I found these gorgeous beets and cabbage!  As a child I didn’t really like beets.  To me they smelled like dirt and my mom always put some funky sauce on them.  I did kinda like cabbage when mom put it in the Sunday roast with the carrots and potatoes though.  But I’m all grown up now and my tastes have obviously (thank goodness) changed and so far I’ve yet to meet a vegetable I don’t absolutely love!  

My plan for Saturday dinner was to keep it simple with a couple grilled chicken breasts and let these beautiful vegetables be the star of the show.  I have two favorite ways to prepare vegetables.  One is to roast them in the oven, and the other, even simpler method is to grill them.  Grilling is super easy, it doesn’t heat up the house, and the flavor of grilled veggies is beyond comparison!  They become smoky and tender and slightly charred.  The natural sugars in the vegetables caramelize and enhance their already fresh flavors.  And honestly I guess my tendency toward laziness may play into the whole grilling veggies thing too!  I slice, cut, or trim whatever vegetables we scored at farmers market, toss it with a little EVOO, salt & pepper, sometimes adding garlic, paprika, and/or cayenne and other seasonings, spread them evenly on the grill, and cook until just fork tender!

To prepare the beets I washed and cut off the very root and the leaf ends, then peeled and sliced them into about 1/4 inch thick slices.  After I sliced them I put the beets in a gallon size resealable bag, sprinkle them with salt & pepper, drizzled them with EVOO, shake ’em all up, and then grill those beautiful beets in a single layer over medium-high heat for about 15 minutes until they’re cooked al dente.

Grilled Beets Cookeatbehealthy.com

I prep the cabbage for grilling in much the same way.  I trim the stem end so it’s flat.  Set the flat end on your cutting surface and slice the cabbage into about 1″ thick sections.  Then I brush both sides with EVOO, sprinkle both sides with salt, pepper, and garlic powder, then place the cabbage steaks on the grill and cook for about 15 minutes, or until softened slightly and cooked through.

Grilled Cabbage | cookeatbehealthy.com

Grilled Beets & Cabbage | cookeatbehealthy.com

Grilled Beets & Cabbage Steaks
Serves 4
A super simple and super scrumptious side dish of grilled vegetables that is perfect to serve alongside a piece of grilled chicken or fish!
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Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Prep Time
15 min
Cook Time
15 min
Total Time
30 min
222 calories
23 g
0 g
14 g
5 g
2 g
344 g
160 g
7 g
0 g
12 g
Nutrition Facts
Serving Size
344g
Servings
4
Amount Per Serving
Calories 222
Calories from Fat 124
% Daily Value *
Total Fat 14g
22%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 10g
Cholesterol 0mg
0%
Sodium 160mg
7%
Total Carbohydrates 23g
8%
Dietary Fiber 8g
33%
Sugars 7g
Protein 5g
Vitamin A
6%
Vitamin C
167%
Calcium
13%
Iron
13%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 bunch, or 4-6 large beets
  2. 1 large cabbage
  3. 4 tbsp EVOO, divided
  4. salt, ground black pepper, and garlic powder to taste
Instructions
  1. Preheat a gas grill to medium-high heat, or prepare a charcol grill accordingly.
For the beets
  1. Trim both the root and leaf ends of the beets, peel with a vegetable peeler, and slice into approximately 1/4" rounds.
  2. Place beets in a gallon size resealable bag, sprinkle with salt and pepper to taste, drizzle with 2 tbsp EVOO, seal the bag and shake until both sides of beet slices are well coated.
  3. Place beet slices in a single layer on pre-heated grill.
  4. After about 8 minutes, turn beets over and continue grilling until both sides are slightly charred and the beets are al dente, approximately another 7-8 minutes.
  5. Remove from grill and serve piping hot.
For the Cabbage Steaks
  1. Remove and dispose of loose outer leaves and thoroughly wash cabbage.
  2. Trim flat the stem end of the cabbage so it sits evenly on your cutting surface.
  3. Slice cabbage into about 1 inch thick slices.
  4. Brush both sides of cabbage slices with remaining EVOO and sprinkle both sides with salt, pepper, and garlic powder, to taste.
  5. Place cabbage steaks in single layer on pre-heated grill.
  6. After about 8 minutes, turn the cabbage steaks over and continue grilling until cabbage is somewhat softened and lightly charred on both sides, approximately another 7-8 minutes.
  7. Remove and serve hot off the grill.
Notes
  1. Store any leftovers in the refrigerator in a covered container.
beta
calories
222
fat
14g
protein
5g
carbs
23g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
It just doesn’t get any easier, tastier, or more beautiful than these grilled farmers market treasures!  What are some of your favorite finds from your local farmers market?

Grilled Fruit & Wheat Berry Salad

Grilled Fruit & Wheat Berry Salad | cookeatbehealthy.com

When it comes to living the Cook Eat Be Healthy lifestyle I do really well until it comes time to develop unique and flavorful side dishes.  I think maybe it’s due in part to the fact that I’m really content to eat just grilled or roasted veggies as a side dish about 99% of the time!  It’s not that I’m boring.  Really it’s not!  It’s just that I REALLY like vegetables!  And it’s not like I always eat the same ones…I mix up the selection of veggies I eat all the time.  Frequently in the spring and summer my vegetables of choice are whatever I can get fresh at the farmers market!

So today I put on my thinking cap and came up with a really special salad made with wheat berries and grilled fruit, and brightened with the flavors of lime and fresh mint!  There’s something about wheat berries that just make me happy!  I love the snappy chewy texture of those little gems!  And I really enjoy pairing wheat berries with fruit because they seem to have a very naturally symbiotic relationship!

Another thing I love about this salad is the grilled fruit.  I’ve made similar fruit and wheat berry salads before, but never with these particular fruits, and certainly never with grilled fruit!  Grilling fruit is kinda like magic….it elevates the fruit from that to which we’re all accustomed, to something completely out-of-this-world delicious!

Grilled Fruit & Wheat Berry Salad | cookeatbehealty.com

Just take a good look at all those beautiful ingredients!  I simmered the wheat berries in water while I prepared the rest of my ingredients, then drained and chilled them until I was ready to mix the salad all together.  Next I grilled the pineapple, peaches, and strawberries.  I used canned pineapple because I wanted to use a little of the pineapple juice in the dressing, but you could certainly use fresh pineapple and just omit the juice.  I also used a little unsweetened coconut for flavor and texture, pecans and celery for crunch, honey to sweeten the salad, scallions for a little savory element, homemade mayo for creaminess, and lime juice and zest for a little zing.  Then I finished the salad with just the teensiest bit of fresh spearmint leaf chiffonade!  

Let’s take just a moment to appreciate all the different layers and nuances this salad has!  Sweet, sour, savory, snappy, crispy, crunchy, chewy, creamy, zingy….oh my!  You’re going to love this salad as much as I do, I’m certain of it!  😍  I paired it with the Triple ‘B” Burgers that were featured on Cookeatbehealthy.com earlier this week, but I think it would be a fabulous light side dish served alongside grilled chicken or fish as well!

Tip:  Find my recipe for Homemade Mayonnaise here, or in the link above!

Grilled Fruit & Wheat Berry Salad
Serves 8
A light summery salad made with fresh grilled fruit and wheat berries.....bound to be a new family favorite!
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Prep Time
15 min
Cook Time
1 hr
Total Time
1 hr 15 min
Prep Time
15 min
Cook Time
1 hr
Total Time
1 hr 15 min
269 calories
38 g
3 g
14 g
3 g
5 g
303 g
54 g
31 g
0 g
9 g
Nutrition Facts
Serving Size
303g
Servings
8
Amount Per Serving
Calories 269
Calories from Fat 119
% Daily Value *
Total Fat 14g
21%
Saturated Fat 5g
23%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 4g
Cholesterol 3mg
1%
Sodium 54mg
2%
Total Carbohydrates 38g
13%
Dietary Fiber 5g
20%
Sugars 31g
Protein 3g
Vitamin A
8%
Vitamin C
71%
Calcium
4%
Iron
7%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the salad
  1. 1 cup uncooked wheat berries
  2. 1 20oz can pineapple rings, packed in their own juice, drained and reserved
  3. 4 fresh peaches, halved, and pits removed
  4. 12 large fresh strawberries, hulled
  5. 1/2 cup unsalted roasted pecans, slightly chopped
  6. 1/2 cup unsweetened coconut shreds
  7. 1/4 cup finely chopped celery
  8. 1 tbsp very finely minced scallion, or about 1 scallion
  9. Few fresh spearmint leaves
  10. Extra light tasting olive oil to brush the grill pan
For the dressing
  1. 1/4 cup mayonnaise, preferably homemade
  2. 2 tbsp reserved pineapple juice
  3. Zest of 1 lime
  4. 2 tbsp fresh squeezed lime juice
  5. 2 tbsp honey
Instructions
  1. Place 1 cup wheat berries in large saucepan with 3 1/2 cups water. Bring to a boil, then reduce to a simmer and cook about 1 hour or until wheat berries are tender. Drain remaining water and place wheat berries in the refrigerator to cool.
  2. While wheat berries are cooking pre-heat gas grill to medium heat.
  3. Brush a grill pan with the olive oil and place on grill, adding fruit in a single layer.
  4. Grill fruit until pineapple and peaches are slightly grill marked, and strawberries just begin to soften. About 10-12 minutes.
  5. Remove fruit from heat and set aside until cool enough to handle, then cut into bite size pieces.
  6. While fruit is cooling and wheat berries are simmering, prepare onion, celery, and pecans.
  7. Once the wheat berries and fruit are prepared, combine them with the celery, scallion, pecans, and coconut in a large mixing bowl. Pour mayo & lime dressing over salad ingredients and stir to coat.
  8. Finally add the spearmint chiffonade and stir well.
For the dressing
  1. In a mason jar, or small bowl, combine homemade mayo, lime and pineapple juices, lime zest, and honey.
  2. Shake or stir until well combined.
  3. Pour over salad as instructed above.
Notes
  1. Serve chilled.
  2. Refrigerate leftovers in covered container in refrigerator for up to 1 week.
beta
calories
269
fat
14g
protein
3g
carbs
38g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
This salad is so good it’s destined to become a summertime classic in my kitchen, and hopefully in yours too!  Meanwhile I’ll keep my thinking cap on (such a good look compared to my dunce hat), and hopefully inspiration for some new healthy and delicious side dishes will strike!!!!