Healthy Bites

By Anna Lombardi | June 6, 2017


Healthy Bites

Just like clothing, food addiction, comes in all sizes. You don’t have to be obese, or even overweight, to have issues with food. My personal journey started at a young age. My days revolved around either being on a diet, or completely off. My memories were documented by either being in control, or being completely out of control. It wasn’t until I formed a real relationship with life, that my passion for food flourished into an exciting exploration.

While 2016 brought a lot of personal life changes and challenges my way, I went back to my passion for moderation without sacrificing life’s best flavors. The struggle was real, but today is a new day! Here are some of my go-to recipes to help anybody who is yearning to have their cake and eat it too.

Bon Voyage Brussel Sprouts

Thanks to the guy at Whole Foods, I became aware that brussel sprout season is almost over.

Saddened by the news, I decided I needed to get one more sprout dose before moving onward into the summer season. Brussel sprouts make for a great side, but once deliciously seasoned this veggie can act as a tasty appetizer on its own!

Ingredients:

  • Brussel sprouts (I just used a small cup from the grocery store, but if you buy in bulk follow ingredients proportionately)
  • 1 clove of chopped garlic
  • 1 ½ teaspoons of olive oil (for every 2 cups of sprouts)
  • 1 teaspoon on rosemary (for every 2 cups of sprouts)
  • lemon zest (from a frozen lemon)
  • Salt & Pepper (season to liking)

 

Get Cookin’:

  • Pre heat oven to 350.
  • Combine garlic, olive oil and rosemary in a bowl
  • Mix in brussel sprouts using your hands…get messy!
  • Place sprouts on a lined baking sheet, be sure to get all of those yummy flavors out of the bowl!
  • Sprinkle with salt and pepper. I do not like to give exact measurements when it comes to salt and pepper. My suggestion would be to not sprinkle with a heavy hand. Go light, there is no coming back from an overly salted dish and you can always add more after they are done baking.
  • Pop these guys in the oven for 20-25 minutes, top with some lemon zest

……and grub down.

Crab Cake

These are so delicious you will have no idea that they are actually good for you!

 Ingredients:

  • 2/3 a cup of crab meat
  • 1/4 a cup of Italian breadcrumbs
  • 1 egg white of a large egg
  • 1 heaping tablespoon of 0% Fage Greek Yogurt
  • a splash of Worcestershire
  • a splash of lemon juice
  • a sprinkle of salt and a sprinkle of old bay seasoning

 

Get It Cookin’:

  • In a bowl whisk together egg white, yogurt, Worcestershire, lemon juice, salt and old bay seasoning.
  • Pour mixture over crab mean and combine.
  • Once the wet ingredients have been mixed with the crab meat, add in bread crumbs. Combine, without over mixing.
  • Cover and put in fridge for 1-3 hours.
  • After removing from the fridge, form your cakes. You do not what them to be too tightly packed, this makes them dense and gross. The trick is to make them as loose as possible without them falling apart.
  • Place cakes in a low to medium heated saucepan with 1 tablespoon of olive oil.
  • Cook on both sides.
  • Squeeze some fresh lemon on top and serve!

Eggplant Boats

I do not know where to begin. I am licking my lips, waiting for lunch tomorrow (so that I can have the other half). This stuffed eggplant is slaty, sweet, hearty, light and satisfying all at once. Wait, how could I forget, one serving is only 220 calories…. I know #dying

Ingredients:

  • 2 – 3 cups of chopped veggies. Use your judgement based on the size on the eggplant. Worse case scenario you have left over veggies to use in an omelet or something. I did mushroom, zucchini, onion & sun-dried tomato
  • 1 whole eggplant
  • two cloves of roasted garlic
  • 1 teaspoon of olive oil
  • 1 cup of cooked quinoa
  • black truffle balsamic glaze (optional, but it is one of my favorite parts of the dish)

Get It Cookin’:

  • Slice your eggplant in half.
  • “gut out” the insides, leaving you with two eggplant boats.
  • Soak your eggplant in a bowl of ice water with salt to get out the bitterness. Make sure you throw the guts in, they are going to be used in the filling. You will know when your eggplant is ready when the water is all brown and murky
  • One your eggplant is ready, squeeze out the remaining moisture, to ensure all the bitterness is out and the eggplant is dry.
  • Rub down your “boats” with roasted garlic and half a teaspoon of olive oil.
  • Sprinkle with salt, a pinch on each side.
  • Place eggplant “boats” in oven for about 20 minutes (or until browned to your liking)
  • In a non-stick sprayed pan, with one teaspoon of olive oil, soften the eggplant guts (until they become soft and brown).
  • Add in veggies, and cook to your liking. I like them soft, but not too mushy. To have control over your veggies cook on a medium to low heat so that nothing burns.
  • Season veggie/quinoa mix with salt and pepper (to taste).
  • Fill your boats with filling, and drizzle with Truffle Balsamic Drizzle. Be very careful when topping off dishes with balsamic drizzles, they pack a lot of punch. Be sure to taste before adding onto dish so that you can see heavy or light you want your drizzle to be!

Quinoa “Fried” Rice

Yup, all the delicious flavor without any of the fried-ness, or rice!

Ingredients:

  • 1 egg (optional)
  • 1/2 a cup of quinoa
  • 1/2 a cup of peas
  • 1 small onion (chopped)
  • 6 water chestnuts (chopped) or 8-10 sliced
  • 1/2-1 tablespoon of roasted garlic slices
  • 1/2 a tablespoon of toasted sesame oil
  • 1/2 a tablespoon of low sodium soy sauce
  • 6 shrimp, salt and pepper (to taste)

Get It Cookin’:

  • In a non stick sprayed pan (or wok)
  • over medium heat brown your onions with garlic flakes. If you want to add an egg, do so at this time. Prep as you would a scrambled egg
  • Once your onions are translucent throw in your shrimp
  • While mixing, stir in peas and quinoa with sesame oil and soy sauce
  • Continue tossing ingredients until the shrimp are cooked through
  • Remove from heat and toss in a sprinkle of salt and pepper

Eggocado

Get it?

Just because I am not eating eggs Benedict doesn’t mean I am chewing on a celery stick, I love food too much to do that.

Ingredients:

  • 1 ripe avocado
  • 1 egg, salt & pepper (to taste)
  • scallion (to taste/optional)
  • hot sauce (to taste/optional)

Get It Cookin’:

  • Pre heat oven to 350
  • Slice your avocado in half
  • Take out the pit
  • Hollow out the avocado a bit so that your egg can rest in the middle
  • Put avocado on a baking sheet
  • Crack your egg, and place in the center of the avocado
  • Pop into the oven until cooked to your liking (15-20 minutes)
  • Top with salt & pepper (to taste), some scallion and hot sauce (both optional and to taste) for extra flavor!

TIP! Not sure what to do with your ripe avocado’s that you aren’t ready to eat? Bag them up and throw them in the freezer! A few seconds in the microwave or a couple of hours of thawing out and you are good to go!

The Best Breakfast Smoothie

A great recipe takes tweaking, and this breakfast smoothie has been tweaked to perfection.

Loaded with protein and deliciousness, you won’t even believe what you are eating drinking, is actually good for you!

Ingredients:

  • 1 cup of frozen dole mixed fruit
  • 1/2 a cup of silk unsweetened vanilla almond milk
  • 1/2 a cup of orange juice
  • 1/2 a scoop of Jay Robb egg white protein powder
  • 1 packet of a Splenda, or your preferred sugar substitute (this is optional, I know some people are so against using sugar substitutes… I am not)
  • 1/2 a tablespoon of honey (the best part, but totally optional)

Get It Cookin’:

  • In a blender, blend all of your ingredients
  • Pour mixture into a cup
  • Top beverage with the half a tablespoon of honey. The reason this is my favorite part is because when the honey hits the icy cold smoothie it separates, and when you drink it (without a straw) it tastes the same way hot fudge tastes on top of an ice cold ice cream. It’s beyond.

Tip! To properly measure your honey without making a sticky mess, spray your tablespoon with some non stick cooking spray.  Throwing a brunch? Double, triple even quadruple this recipe and serve in champagne glasses! 

Peanut Butter Bites

Alert! These are going to be your new favorite 3pm snack.

These bites have food porn written all over them. The peanut butter makes eat bite smooth and crunchy (with a hint of salt), while the oats and fruit add a sweet/hearty mouthful to the goodness. I adapted this recipe from Dr. Oz, whom I’d like to thank for turning me into a hypochondriac. My tweaks on his original recipe makes these energy bars more satisfying and (of course) portioned, so there is no mystery as to how much you should be eating.

If you are looking for a great snack to keep on hand to satisfy a child, or just looking to cure a mid day sweet tooth, these are a great option. Oh, did I forget to mention that they are bake free? That’s right, all you need is a bowl, a pan and a refrigerator…. and obviously the ingredients.

Ingredients:

  • 1 cup of instant oats (uncooked)
  • 1/4 a cup of smooth peanut butter, 1/4 a cup of super chunky peanut butter
  • 6 large dried prunes (chopped) If you do not like prunes feel free to substitute with your favorite dried fruit)
  • 3 tablespoons of honey
  • 1 teaspoon of vanilla

Get It Cookin’:

  • Mix in a bowl
    Pour mixture into a non stick sprayed 5 by 7 inch dish
  • Place dish in the fridge for 2 hours
  • Cut into eighths and enjoy!
  • Whatever is not eaten leave in the fridge.