recipe: HEARTY VEGETABLE SOUP

Around this time of year it's always nice to have a hearty bowl of soup to warm your bones!  There is something so comforting about it and when the soup is hearty it can be very satiating.  This is a super simple recipe, made with basic and fresh ingredients, that will definitely hit the spot...

INGREDIENTS:

• 1 large sweet onion, chopped into large pieces (1/2 to 1 inch)
• 1/4 cup extra virgin olive oil
• 2 cloves garlic, finely chopped
• 7 roma tomatoes, chopped
• 1 large zucchini, chopped
• 1 large yellow squash, chopped
• 2 celery stalks, chopped
• 2 cups water
• 1 small handful fresh cilantro, finely chopped
• 2 teaspoons coarse salt
• 1/2 teaspoon pepper

INSTRUCTIONS:
Heat olive oil in a large soup pot over low to medium heat.  Add onion and garlic.  Cook for about 5 minutes or until the onions start to get clear. 

Add tomatoes and cook for about 10 minutes until some liquid starts to develop from the tomatoes.  (At this point I like to just mash up the tomatoes a bit with my spoon adding to the liquid but still leaving the tomatoes chunky).

Add the rest of the ingredients and bring to a boil.  Then reduce heat and let simmer for a minimum of 20 minutes.  (You can let it cook for up to an hour, stirring occasionally.  The longer it cooks the better the flavor will be.  Best if you can let it sit in the refrigerator overnight before serving).

You can add more salt, pepper, or olive oil according to your taste. 

Makes approximately 4 to 5 bowls of soup.

Enjoy!


GTBB,
Bad Joan

recipe: PERSIMMON PECAN COOKIES

I love spice cookies during the holiday season!  But eating a lot of sweets during this time of year can get out of control pretty quickly.  So it's always good if you can use real fruit when baking to substitute for some of the sugar.  And, of course, using whole grain flour like oat flour can help to make those delicious calories count for something good!  I found a delicious persimmon cookie recipe online (see original recipe here); I just made a few modifications to it in order to make the cookies a little bit healthy while still maintaining the yummy flavor...

INGREDIENTS:

• 2 ripe hachiya persimmons (tip: these persimmons need to be super soft and often black when they are ripe, ask your grocer how to test for ripeness if you are not sure)
• 1 teaspoon baking soda
• 1 3/4 cups oat flour
• 1/4 cup almond flour
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon ground cloves
• 1/4 teaspoon ground nutmeg
• 1/2 teaspoon salt
• 1 egg
• 1 cup brown sugar
• 1/2 cup butter
• 1 cup chopped pecans

INGREDIENTS: 

Preheat oven to 350 degrees.

Remove skin from persimmons and puree.  Dissolve baking soda in persimmon pulp and set aside.

Sift flour, spices and salt together, set aside.

Cream together butter and sugar until fluffy, beat in egg and persimmon. Stir in dry ingredients. Stir in nuts.

Drop by teaspoonfuls onto greased cookie sheet. Bake for 15 minutes.

Makes about 2 dozen depending on how large you make your cookies.

Happy Holidays!

GTBB,
Bad Joan

recipe: BEET SALAD WITH ORANGE VINAIGRETTE

I looooove salad!  Most salads have a ton of nutrients and can be very good for you.  However, you can negate all those good things with store bought dressing.  Most dressings are loaded with bad calories as well as a ton of sodium.  Here is a simple vinaigrette dressing that doesn't use any oil.  It tastes great and it's actually good for you!  Check it out...

INGREDIENTS:

Salad:

• 1 large beet
• 2 Persian cucumbers (aka mini seedless cucumbers)
• 1 avocado
• 1/2 gala or Fuji apple
• 1 cup (or large handful) of green beans
• 1 naval orange
• 2 tablespoons red onion

Dressing:

• 1 naval orange
• 1/4 lemon
• 1 1/2 teaspoons balsamic vinegar
• salt and pepper to taste

INSTRUCTIONS:

To prepare the beet:
Heat oven to 400.  Rinse beet, poke a few holes in the skin with a fork, rub a little extra virgin olive oil on the skin, and wrap tightly in foil.  Place in the oven for 1 hour.  Remove from oven and place under cold running water, you will be able to just push back the skin and remove it.  Chop the beet into bite size pieces and place in the refrigerator to chill.

To prepare the green beans:
Wash beans, cut off ends, place in a saucepan with about an inch of water and boil for about 10 minutes or until the beans are little tender.  Remove from pan, chop into bite size pieces and place in the refrigerator to chill.

Chop cucumber, apple, avocado, and onion and place into a mixing bowl.  Add the chilled beets and green beans.  Peel orange and chop into bite size pieces, add the orange to the bowl.

To prepare the dressing:
Peel second orange, pull apart and place into a blender.  Squeeze in the juice from the lemon wedge.  Add the balsamic vinegar.  Blend.

Add the dressing to the salad.  Add salt and pepper to taste.  Toss and serve!

This makes a great side dish for a large meal, like Thanksgiving which is right around the corner.  Or just divide it into a couple portions and eat it as meal for one!

GTBB,
Bad Joan

recipe: SIMPLE HUMMUS

Since you now know about the fabulous 365 Brand Garbanzo Beans with no sodium added you'll need some good ways to put them to use!  The most obvious (and perhaps most delicious) is hummus.  I live for hummus, it is a rich, creamy and filling dip that is so good for you.  I came up with a super simple and quick hummus recipe that you can make all the time.  Check it out...

INGREDIENTS:

• 1 15 oz can 365 Garbanzo Beans
• 3/4 of a lemon
• 1/4 cup of extra virgin olive oil
• 1 clove garlic (optional)
• salt to taste

INSTRUCTIONS:

Remove garbanzo beans from the can and rinse under cold water.  Place the beans in a blender or food processor. 

 

Add the olive oil. 

 

Squeeze in the lemon, be careful not to let any seeds get in (you can always add more lemon later if you like the taste.  I usually find 3/4 of the lemon to be just the right amount).

 

If you want to add garlic then chop up a clove and throw it in the blender, or skip it if you're not into garlic.

 

Blend until smooth.

 

Place into a bowl, add salt to your taste, and serve!

 

I like to eat this hummus with some celery; it makes a crunchy, filling and healthy snack.  This hummus also tastes great with Bad Joan's Ezekiel Chips.

 

GTBB,
Bad Joan

 

tip: 365 GARBANZO BEANS

Normally I wouldn't recommend anything that comes in a can.  The reason being that most canned items are loaded with sodium because they are meant to last a long time on the shelf.  HOWEVER, the 365 Brand made by Whole Foods has their own line of canned beans that has no added salt!  Check it out...

As you can see on the nutritional panel there is only 10mg of sodium per serving.  Most canned beans have anywhere from 200mg - 400mg per serving!  I could bloat and have a heart attack just thinking about it!

Beans are a great source of protein, especially if you are vegetarian.  But they can be time consuming to make, so that's why these canned beans are such a good find.  Just pop open the can and you're ready (although I do like to run them under some water before I eat them).  They are a great addition to a salad, they are perfect for making hummus, and they can even add thickness to a soup or sauce (recipes to come!).

Bonus, they are only $0.99!

GTBB,
Bad Joan

recipe: OAT ALMOND PANCAKES WITH STRAWBERRY DATE SYRUP

I love pancakes.  Who doesn't?!  But they are just basically all white flour which isn't the best thing for you.  So I took a traditional pancake recipe (you can see it here) and turned into a healthy treat that is equally delicious but has nutrional value!  I substituted oat and almond flour for white flour and made a topping from fresh strawberries and dates that has a syrup-like quality.  Check it out...

INGREDIENTS:

• 1 cup oat flour
• 1/2 cup almond flour
• 3 1/2 teaspoons baking powder
• 1 teaspoon salt
• 1 tablespoon white sugar
• 1 1/4 cups milk
• 1 egg
• 3 tablespoons butter, melted
• 12 strawberries
• 4 medjool dates

INSTRUCTIONS:
In a large bowl, sift together the flour, baking powder, salt and sugar. Make a well in the center and pour in the milk, egg and melted butter; mix until smooth.

Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake. Brown on both sides and serve hot.

Makes approximately 8 pancakes.

To make the "syrup" simply remove stems from strawberries and place in them in a blender. Then remove pits and as much skin as you can from the dates and place those in the blender as well. Blend them together until smooth and you have a sticky, sweet and totally healthy pancake topping!

GTBB,
Bad Joan

recipe: RAISIN CURRY CHICKEN

This is a simple and flavorful recipe that is mainly made up of items that you probably already have left over in your refrigerator!  Check it out...

 

 

INGREDIENTS:

• 2 - 3 lb chicken cut into 1/8ths
• 3 roma tomatoes
• 1/2 red onion
• 1 garlic clove
• 3 fresh mint leaves
• 1/4 cup raisins
• 1/4 teaspoon chili powder
• 1/4 teaspoon ground cumin
• 1/2 teaspoon fresh grated ginger
• 1 tablespoon extra virgin olive oil
• dash of turmeric
• salt and pepper
• wedge of lemon

 

INSTRUCTIONS:
Preheat oven to 375.

Wash chicken and place in a large baking dish.    (I like to take a tiny bit of extra virgin olive oil, coarse salt, and turmeric and rub them directly on the chicken before I do anything else.  I find that this makes the meat extra tender and fall off the bone.  This is optional step and this amount of olive oil and salt would be in addition to the amounts listed above.)

Chop tomatoes, onions and garlic and place in a large mixing bowl.  Finely chop the mint leaves and add to the bowl.  Add the rest of the ingredients to the bowl and mix.  Pour the mixture over the chicken.

Cover the baking dish tightly with foil.  Place in the oven.  (Placing the foil over the baking dish will help to lock in moisture and flavor.  If you want the chicken to brown a little and the skin to be a little bit crispy you can remove the foil for the last 20 to 30 minutes of cook time.)

Cook times will vary on how large your chicken is.  It is recommended to cook a chicken for about half an hour per pound.  So if you have a 3 lb chicken then you should bake it for approximately 1 1/2 hours.
If you are cooking for one, then this is the perfect thing to make on Sunday and eat all week.  Just store the cooked chicken in the refrigerator in some sort of sealed container or in a dish cover with foil or plastic wrap.  It will be good to eat for about 4 days.  You can reheat the chicken and eat it on its own or pull the meat off the bone and use it in a sandwich or salad. 

You can also use the meat along with the curry mix and serve it over rice, as seen here!

GTBB,
Bad Joan

 

recipe: ORANGE CUPCAKES

This recipe came about when a friend gave me a ton of extra oranges from her tree.  I went online to find recipes that used fresh oranges and came across a muffin recipe.  I modified it a bit and turned into a chocolate and orange treat!  Check it out...

INGREDIENTS:

• 2 oranges - 1 large and 1 small (I like to use naval oranges)
• 1 egg
• 1/4 teaspoon vanilla
• 1/2 cup sweet unsalted butter
• 1 3/4 cups all purpose flour
• 3/4 cup white sugar
• 1 teaspoon baking soda
• 1 teaspoon baking powder
• 1/4 teaspoon salt
• 1/2 cup dark chocolate chips
• Nutella for frosting

INSTRUCTIONS:
Preheat oven to 350.  Grease a muffin pan with regular butter (or if you prefer you can use cupcake liners).

Peel the large orange and put in the blender.  Keep the peel on the small orange, cut into quarters and place in the blender (yes, keep the skin on but be sure to remove any stem or seeds).  Blend until smooth.

Add egg, vanilla and butter into blender and blend until smooth.

In a large mixing bowl combine dry ingredients: flour, sugar, baking soda, baking powder and salt. 

Take blended mixture and pour it all on top of the dry mixture and combine everything together with a spoon.  Add chocolate chips and continue to mix.

Pour mixture evenly into muffin/cupcake cups.

Bake for 20 minutes.  Remove.  Cool.  Frost with Nutella.  Serve!

PS - If you are cooking for one I recommend freezing them when they are fresh.  They will keep for a month or so.  This is obviously a great dessert but it also makes a yummy breakfast or afternoon snack!

GTBB,
Bad Joan

recipe: CHAMPAGNE OREGANO ORANGE CHICKEN AND POTATOES

I actually made this recipe when I found myself with left over mimosa ingredients one Sunday!  My philosophy is, "waste not, want not."  The blend of champagne, oranges and oregano gives a unique taste that is sweet and savory at the same time.  And with the addition of the potatoes you have an instant meal!  Check it out...

 

 

 

 

INGREDIENTS:

• 2 - 3 lb chicken cut into 1/8ths
• 3 red skin potatoes
• 1 sweet onion
• 2 cloves garlic
• 1/2 cup champagne
• 2 small oranges
• 1/4 cup extra virgin olive oil
• 1 1/2 teaspoons coarse salt
• 1/4 teaspoon black pepper
• 1 tablespoon fresh oregano

INSTRUCTIONS:
Preheat oven to 375.

Wash chicken and place in a large baking dish.  (I like to take a tiny bit of extra virgin olive oil and coarse salt and rub it directly on the chicken before I do anything else.  I find that this makes the meat extra tender and fall off the bone.  This is optional step and this amount of olive oil and salt would be in addition to the amounts listed above.)

Cut potatoes into cubes and place in baking dish with the chicken.  Cut onions into bite size pieces and place in baking dish (I like to spread the onion evenly over the chicken and potatoes.  I cut them into bit size pieces because they are delicious to eat along with everything else once they've cooked!).

Chop the garlic.  Peel the orange.  Place both in the blender.  Add champagne, olive oil, salt and pepper to the blender.  Blend all the items together.  Pour this "sauce" over the chicken, onions and potatoes. 

Sprinkle the oregano over everything. 

Cover the baking dish tightly with foil.  Place in the oven.  (Placing the foil over the baking dish will help to lock in moisture and flavor.  If you want the chicken to brown a little and the skin to be a little bit crispy you can remove the foil for the last 20 to 30 minutes of cook time.)

Cook times will vary on how large your chicken is.  It is recommended to cook a chicken for about half an hour per pound.  So if you have a 3 lb chicken then you should bake it for approximately 1 1/2 hours.


If you are cooking for one, then this is the perfect thing to make on Sunday and eat all week.  Just store the cooked chicken in the refrigerator in some sort of sealed container or in a dish cover with foil or plastic wrap.  It will be good to eat for about 4 days.  To give you some ideas, here is how I usually divide the chicken over the course of the week:

• 1st night - I eat a breast and a bunch of potatoes.
• Next morning - I reheat the rest of the potatoes and have them with an egg for breakfast.
• Lunch - Use the leg and thigh for sandwich meat.  I take the skin off and break up the meat into small pieces, use some sprouted grain bread, add avocado or tomato if I have it, and mustard and mayo.
• One more lunch or dinner during the week - I eat the other breast and the wings.
• One last lunch or dinner during the week - I will either make another sandwich from the remaining leg and thigh or I will add them to a salad for protein.

 

Just because you are a single gal (or guy) doesn't mean you can't make a gorgeous, healthy dish.  You just have to get creative with how you eat it!


GTBB,
Bad Joan

 

recipe: SHALLOT YOGURT

It might not sound that exciting but this dish is a real crowd pleaser!  I discovered this dip when I worked at a Los Angeles restaurant called Axe a few years back (PS - if you are in LA or visiting any time soon you should definitely eat at Axe, it is incredible!).  This dip has been a favorite snack of mine ever since and everyone I have ever made it for absolutely loves it.  Plus, it is so simple to make and it's full of calcium; it's a win/win!  Check it out...

INGREDIENTS:

• 1 24 oz container of plain yogurt (I prefer to get Greek or European style yogurt)
• 1 large shallot

INSTRUCTIONS:

Place a colander inside a large bowl.  Line the colander with a paper towel.  Scoop the yogurt onto the paper towel and place the bowl in the refrigerator overnight, uncovered.  This process drains any excess liquid from the yogurt making it very thick.

Scoop the thick yogurt into a container and put aside.

Peel the shallot, chop very fine and add to the yogurt.  Mix.

That's it, your done!  Now you can spread the mix on crackers or bread, or just eat it plain.  Since it is nice and thick sometimes I will even spread it on a bagel instead of cream cheese.  Trust me, it's beyond delicious! 

GTBB,
Bad Joan

recipe: TURKEY BURGERS

Turkey burgers are a great alternative to beef burgers, or even if you eat read meat they are a delicious and filling source of protein.  Most people add some type of bbq sauce or ketchup to their burgers.  But since those sauces are made from mainly salt, sugar and artificial ingredients I decided to make mine with a sauce substitute that is actually good for you!  Check it out...

INGREDIENTS:

• 1 1/4 lbs ground turkey (I prefer dark meat but light meat will work)
• 1/2 onion
• 2 cloves of garlic
• 2 teaspoons of fresh cilantro, finely chopped
• 1 small carrot
• 2 large medjool dates
• 1 slice sprouted grain toast
• 1 egg
• salt and pepper to taste

INSTRUCTIONS:

Place ground turkey in a large mixing bowl and put aside.

Chop onions, garlic and cilantro and lightly saute in a pan with some extra virgin olive oil.  Saute until onions are clear.  (This is a little trick my friend Candice taught me; it makes the onions and garlic tender which ultimately makes the final burger more tender.  Thanks Candice!).  Add the saute to the ground turkey.

Shred the carrots.  Remove skin from dates and pull apart into small pieces.  Place both in a bowl and blend with a hand blender.  (You can use a regular blender if you don't have a hand blender, but since this is a small amount of food it is easier to blend with a small hand blender.)  Blend as smooth as you can, it won't be perfectly smooth, and add to ground turkey.

Toast the bread until crisp.  Crumble the toast into fine bread crumbs.  Place crumbs in a separate bowl and add a bit of water let the crumbs absorb it.  I like to add 1 or 2 spoonfuls or until bread is lightly saturated.  Add crumbs to ground turkey.

Add egg, plus a dash of salt and pepper to the ground turkey and mix with your hands until everything is evenly distributed.  Patties should be about 1 handful each.  Grill and serve!

Makes 7 - 8 patties.

*If you're cooking for 1 you can eat these patties in creative ways all week.  I like to cut up a patty and add it to a salad for protein.  I also like to make turkey burger pitas; use a whole grain pita, sliced avocado and tomato and you've got a delicious lunch!

GTBB,
Bad Joan

recipe: GINGER MINT LEMON TEA

I love tea!  A warm cup of tea is so comforting in the winter and a cold glass of iced tea is so refreshing in the summer.  Many packaged teas have artificial flavors and/or some preservatives in order to keep the tea bags fresh and useful in your cupboard for a long time.  So why not make your own? 

I love the combination of fresh ginger, fresh mint and fresh squeezed lemon.  All of these elements are great for digestion/metabolism and they are very flavorful.  In fact, I often drink this mixture when I am experiencing some indigestion and it settles my stomach right away!

INGREDIENTS:

• 1 heaping tablespoon fresh grated ginger
• 15 - 20 fresh mint leaves
• 1/2 lemon

INSTRUCTIONS:

Remove skin from ginger root (I like to just scrape the skin off with a spoon or you can also use a knife).  Grate the ginger (on a box grater I like to use the second smallest holes).  Place grated ginger in a tea strainer.

Wash mint leaves and pluck from stem.

Boil water. 

Add ginger, mint leaves and boiling water to a pitcher.  Squeeze in lemon juice and mix. (I like to insert a fork into the middle of the lemon and use it as leverage to really get every last drop of juice out!)

Let it sit for at least 10 - 15 minutes to absorb all the flavor.  The longer the better. 

I like to drink a hot cup right away and then put the rest in the refrigerator and have it as a cold drink throughout the week!
 

GTBB,
Bad Joan

recipe: VEGAN VEGETABLE SOUP PUREE

Soups can be misleading.  Most look and taste "healthy" but many soup purees are made with heavy cream and chicken stock (which can be very high in sodium!).  So how do you lock in flavor that chicken stock adds and the texture that cream adds without all the extra empty calories and sodium?  Easy!  Follow this simple recipe for a rich, creamy and filling vegan veggie soup...

INGREDIENTS:

• 10 roma tomatoes
• 2 zucchinis
• 2 yellow squash
• 2 white squash
• 2 red skin potatoes
• 1 yellow onion
• 3 garlic cloves
• 10 large basil leaves
• 1/2 cup extra virgin olive oil
• 2 teaspoons coarse salt
• 1/2 teaspoon pepper

INSTRUCTIONS:

Preheat oven to 400 degrees.

Chop tomato, zucchini, squash, and potato and place into a large oven safe baking dish (I like to leave the skin on everything but you can take it off if you prefer). 

Peel and chop onion and garlic and add to dish.  Chop or tear basil leaves and add to dish.  Add olive oil, salt and pepper.  Mix a little with a spoon just to distribute the olive oil evenly.

Cover dish tightly with foil and place dish in the oven for 1 hour.

Remove from oven, remove the foil and let cook for 10 to 15 minutes.  Then blend until smooth.

Place puree in a pot, reheat, stir and taste.  At this time you can always add a little more salt, pepper or olive oil to your liking!

Makes 6 to 8 servings (depending if you are serving a "cup" or "bowl" size).

OPTIONAL "CROUTONS":

In order to make the "croutons" you see in the picture all I do is toast a piece of sprouted grain bread and cut into squares.  I throw in a few at a time as I'm eating the soup.  They are delicious just like that and they add a little extra texture!

NOTES:

• The potatoes make the soup creamy.  They are a lower calorie and vegan substitute to using cream.  Red Potatoes are high in Vitamin C, Potassium, and Niacin among other things. 
• Baking all the ingredients covered in foil helps to significantly lock in the flavor therefore eliminating the need for chicken stock.  So if you want to make a vegan soup this is a great way to keep flavor and still be able to serve your vegan friends. 
• Also, chicken stock (even low sodium chicken stock) can be very high in sodium.  Many recipes will call for chicken stock in addition to salt.  Personally, I just think that's way too much sodium and not necessary for flavor!

GTBB,
Bad Joan

recipe: AVOCADO SANDWICH

I've already told you how much I love avocado so naturally I eat it a lot.  This is just a straight forward sandwich but it is quick and easy to make, plus it is filling, delicious and nutritious so I figured why not share the recipe!  I was inspired by the veggie sandwich at Trails Cafe in Griffith Park.  I always order it when I go there so I figured why not make my own version at home?  Now I eat this sandwich almost everyday for lunch!

INGREDIENTS:

• 1/2 ripe avocado
• 2 slices of tomato
• 2 - 4 slices of red onion (depending on how much you want)
• small handful of sprouts
• 2 slices of sprouted grain bread
• mustard and mayo (if it tickles your fancy)

INSTRUCTIONS:

Peel avocado and place in a small bowl.  Mush with fork until creamy but still a little chunky.  Spread mixture on bread, add additional ingredients.  Done! 


GTBB,
Bad Joan

tip: SPROUTED GRAIN BREAD

It's not carbs that are the devil, it's flour.   Wheat, white, and all-purpose flour are all delicious but they are just empty calories, they don't have nutrients that your body can use.  Which is why you should eat sprouted grain bread.  Sprouted grain breads are made from whole grains, they do not have flour, they are easier for your body to digest and breakdown, and they are much higher in vitamins and fiber.  In other words, they are made up of carbs and calories that your body can use!

I will admit that a lot of sprouted grain breads taste like cardboard.  But I found a brand that I really like, Alvarado Street Bakery.  They offer several different types of sliced bread including whole wheat, sourdough and multi grain, and they are all delicious.  This makes the perfect sandwich bread so at the very least when you are at home making your own meal you can make a better choice for yourself! 

GTBB,
Bad Joan

recipe: WATERMELON BASIL DRINK

While we're on the subject of watermelon and basil, you're going to need something to do with the rest of those ingredients!  So here you go...

INGREDIENTS:

• 1/2 of a large watermelon
• 10 large basil leaves
• 1 teaspoon lemon zest

INSTRUCTIONS:

Remove rind from watermelon.  Tear or chop basil leaves.  Place watermelon, basil, and lemon zest in blender and mix until smooth.

Run mixture through a strainer or sieve to get rid of pulp. 

Once the mixture is strained, chill it in the refrigerator until cold and then it is ready to drink!  Serve as a rich and delicious juice or mix it with vodka for a "healthy" martini.  ;)

(*If you are making the Watermelon Basil Rib Eye Steak you can use the leftover pulp from this recipe to make a paste that tastes delicious with the steak.  Simply reserve pulp in a container, heat up a little bit of extra virgin olive oil in a sauce pan and then add the pulp to the pan.  Let it cook on high for a few minutes, and then let it simmer until thick.  Serve with the steak and enjoy!)

GTBB,
Bad Joan

recipe: WATERMELON BASIL RIB EYE STEAK

Watermelon and basil is one of my favorite combinations.  Together these flavors create a rich and refreshing taste that is both savory and sweet!

This recipe is very similar to the Mango Flank Steak.  Fruit makes such a fantastic marinade that is low in calories but high in nutrients.  Steak is already a rich food so by making a marinade out of fresh fruit you can keep things light and enjoy a nice piece of meat without any guilt!

INGREDIENTS:

• 1 to 2 lbs rib eye steak
• 1/4 of a large watermelon
• 5 or 6 large basil leaves
• 2 cloves garlic
• 1/4 cup extra virgin olive oil
• 1/2 teaspoon coarse salt
• 1/4 teaspoon ground pepper

INSTRUCTIONS:

Rinse steak and place in large ziplock bag.

Remove rind from watermelon.  Peel and chop garlic. Tear or chop basil leaves.  Place watermelon, basil, garlic, olive oil, salt and pepper in blender and mix until smooth.

Pour mixture into bag with steak.  Close and place in the refrigerator.  Allow to marinate for a minimum of 1 to 2 hours.  (I like to put it in the refrigerator in the morning before work and then come back at night and cook it).

Grill for about 5 minutes on each side or until steak is the way you like it.  (I like to use my George Foreman grill for these steaks. It cooks both sides at the same time and it's easy to heat up and clean!)

Makes 2 to 4 servings.  (If you are making this recipe just for yourself then I recommend using the leftovers in a salad or as a steak sandwich!)


Check back later in the week for a Watermelon and Basil Drink!

GTBB,
Bad Joan

recipe: MANGO SALSA AND MANGO SALAD

Depending on what you're in the mood for you can make a mango salsa or mango salad out of the same fresh and delicious ingredients.  Both are great for a healthy snack or serving at an end of summer BBQ!

SALSA

INGREDIENTS:

• 1 ripe mango
• 1 container of grape tomatoes
• 2 Persian cucumbers (aka mini seedless cucumbers)
• 2 - 3 stalks of fresh cilantro finely chopped (approximately 2 tablespoons)
• 1/4 cup of finely chopped red onion (can be a little more or less depending on your taste)
• splash of extra virgin olive oil
• splash of rice vinegar
• salt and pepper to taste

INSTRUCTIONS:

Peel mango and chop into small pieces.  Place in a large mixing bowl.

Finely chop cucumbers. Keep the skin on. Persian cucumbers have a thin skin that is crisp, delicious and nutritious. I usually cut the cucumbers into 1/8ths lengthwise creating long strips and then chop. Chop tomatoes.  I usually chop the tomatoes into 1/4s.  Add everything to the mixing bowl.

Very finely chop the onion and cilantro. Add both to the mixing bowl.

Drizzle in a small amount of olive oil and rice vinegar, about 1 teaspoon each (you can always add more later if you want and you will find that the mango and tomatoes have their own natural juices so you don't want to over saturate the mix).

Sprinkle in some salt and pepper and mix.

Set it out for your guests with chips (tastes great with Bad Joan's Ezekiel Chips).  Or store it in a plastic container in the refrigerator and snack on it over a couple of days. 

I don't know about you but I love to snack all day, so having some of this mango salsa in the fridge helps me make a much healthier but still satisfying snack choice!

SALAD

This is the same exact recipe except for 2 things:

1. Chop everything into larger pieces so that you can grab them with a fork.  In other words, I half the tomatoes and cucumbers and make larger chunks of mango.
2. Crumble some fresh feta cheese on top for an added savory taste!

Enjoy!

GTBB,
Bad Joan

tip: CRUMBLE AND SHRED YOUR CHEESE

I love cheese but I definitely think it is something to be enjoyed in moderation.  While it is high in calories there are a lot of valuable nutrients like calcium, Vitamin A, zinc, etc. The calories can be put to good use so that doesn't bother me as much as the fact that cheese is generally a heavily processed food and I am a believer in eating food as close to the source as possible. 

That said when I do buy cheese I never buy pre-crumbled or pre-shredded cheese and here are the reasons:

1. It's a waste of money.  Buying a block of cheese gives you way more bang for your buck!  I find that a block of cheese is half the price and yields 2 to 3 times more cheese than pre-shredded or pre-crumbled.  Don't get ripped off!
2. When a cheese is pre-shredded or pre-crumbled certain ingredients are added to keep the cheese from "caking" or sticking together.  These ingredients are usually things like powdered cellulose, calcium carbonate and/or starch.  These ingredients are considered "naturally occurring."  PS - everything starts out as a "naturally occurring" substance, and then it gets altered.  Bottom line, even if these ingredients were once natural they have been altered from their natural state in order to keep your cheese looking pretty for a long time after being crumbled or shredded.  Which leads to you ingesting these ingredients for no good reason.  It's one more thing that your body does not need and cannot make use of so why eat it?

Crumbling and shredding your own cheese takes a whole minute longer than if you bought it pre-shredded or pre-crumbled.  

"It's good to be Bad"... not Lazy!

GTBB,
Bad Joan

GTBB,
Bad Joan

recipe: MANGO FLANK STEAK

You should think twice before you buy any type of prepackaged sauce or marinade because they are made up of mainly sodium, artificial sugars and all kinds of things that I can't pronounce.  AND because it's so easy to make your own!  Just take some fresh fruit, extra virgin olive oil and a little salt and pepper and presto, you've got your own homemade marinade that tastes great and adds nutrients to your meal.  Check out this quick and easy steak recipe complete with fresh fruit marinade...

INGREDIENTS:

• approximately 1 lb of flank steak
• 1 mango
• 2 cloves of fresh garlic
• 1/4 cup extra virgin olive oil
• 1/2 teaspoon coarse salt
• 1/4 teaspoon black pepper

INSTRUCTIONS:

Rinse steak and place in large ziplock bag.

Peel and cut mango.  Peel and chop garlic.  Place mango, garlic, olive oil, salt and pepper in blender and mix until smooth.

Pour mixture into bag with steak.  Close and place in the refrigerator.  Allow to marinate for a minimum of 1 to 2 hours.  (I like to put it in the refrigerator in the morning before work and then come back at night and cook it).

Grill for 3 to 5 minutes on each side or until steak is the way you like it.  (I like to use my George Foreman grill for these steaks.  It cooks both sides at the same time and it's easy to heat up and clean!) 

Makes 2 to 3 servings.  (If you are making this recipe just for yourself then I recommend using the leftovers in a salad or as a steak sandwich!)

PS - You can substitute the mango with strawberries for a slightly different but equally delicious and nutritious steak marinade!

GTBB,
Bad Joan

recipe: PEACH AND BASIL COBBLER

Peaches are one of my favorite summer fruits!  And basil is my absolute favorite herb (which you will discover as the blog continues).  So it's no surprise that these two divine tastes go well together!  I found a recipe a while back from Martha Stewart for Peach/Basil Crumbles that I modified a tiny bit to up the nutritional value without compromising on flavor!  Check it out...


INGREDIENTS:

Filling:

• 4 large ripe peaches, pitted, and sliced into wedges (you can peel them if you like, I usually keep the skin on)
• 1 to 2 tablespoon fresh chopped basil
• 1/4 teaspoon coarse salt

Topping:

• 1/2 cup chopped almonds
• 1/3 cup packed light-brown sugar
• 1/4 cup plus 2 tablespoons oat flour
• 1/4 teaspoon coarse salt
• 3 tablespoons cold unsalted butter

INSTRUCTIONS:

Preheat oven to 400 degrees.

To make the filling simply mix all the filling ingredients in a large mixing bowl.

To make the topping, combine all the dry ingredients in a mixing bowl (this is a different bowl than the filling filling).  Rub in the butter a little bit at a time with your fingers until mixture is crumbly.

Place filling in 8 x 8 baking pan.  Cover with topping. 

Bake until bubbling and golden brown, 25 to 27 minutes. Let cool slightly.

Makes 6 servings. 


*Differences from the original Martha Stewart recipe*

• She uses sugar in the filling: I find that fresh, ripe peaches have enough natural sugar already and do not need any additional processed sugar.
• She uses lemon zest in the filling: I personally did not like the taste that the lemon zest added to this particular recipe.
• She uses all purpose flour for the topping: I use whole grain oat flour which is higher in protein and fiber than all purpose flour. In this recipe I also think the oat flour gives an added flavor that is delicious!
• I also added a tiny bit more almonds because I enjoy the crunch texture!

This dish is great to serve if you have guests over.  If you are cooking for 1 then you can store this by putting plastic wrap over the pan and keep in the refrigerator (note - it will get a little grey in color once you store it in the refrigerator but it will still be delicious and keep for several days).  When I make this cobbler I like to eat it throughout the week...  I eat it for breakfast if I'm in the mood for something sweet.  I like to take a serving to work in a Tupperware container and eat it as a snack when I'm feeling the need for a little sugar.  And of course I eat it for dessert or a snack if I'm watching TV.

With fresh fruit, herbs, nuts, and oats this dish makes a healthy dessert or snack so enjoy!

GTBB,
Bad Joan

tip: OAT FLOUR

There is no denying that all-purpose flour turns out some pretty delicious baked goods.  But it is also made up of mainly "empty calories."  Sometimes you just need a few empty calories in life, we've all been there!  But if you cook a lot for yourself, and if you love baked goods as much as I do, than you might think about exploring flour substitutes in order to make those calories count for something instead of just taking up space on your thighs!

A lot of alternate flours can be tricky and require a lot of math and experimenting in order to figure out the right quantities.  However, oat flour is wonderful because you can just plug it right into any recipe without having to change the quantity!  It will substitute 1 = 1 for any recipe that calls for all-purpose flour.  This is great news because oat flour is higher in both fiber (which will help your body break down those pesky carbs) and protein than all-purpose flour. 

I personally like to use Bob's Red Mill Whole Grain Oat Flour which consists of finely ground oats and nothing else.  You can buy it in bulk online at the link above or in smaller packages at your local Whole Foods or other health food markets.

*IMPORTANT: Oat flour does have a slightly different taste than all-purpose flour.  While you can substitute the quantity without any problem, it will give a different flavor to your baked goods.  I often prefer the oat flour flavor, but it does not work with everything.  You just have to experiment in order to find out which recipes work with this flavor and which do not!


GTBB,
Bad Joan

recipe: APPLE AND BASIL TUNA

I could literally eat a tuna sandwich everyday for lunch.  There is something so delicious and even comforting about it for me.  But all that mayo can get fattening.  So I came up with a recipe that uses less mayo than normal and added lemon for moisture and flavor, plus a few extra bits of flavor! 

And remember the half an apple that you have left over from the Apple and Cucumber Guacamole?  Well now you can use it in this recipe...

INGREDIENTS:

• 1 can of tuna (I prefer to use tuna in water with no salt added and then you can add a small amount of salt on your own).
• 1/4 fuji or gala apple
• 1 to 2 tablespoons of red onion depending upon your taste
• 1 tablespoon fresh basil
• 1/4 lemon (1 wedge)
• spoonful of mayonnaise
• salt and pepper to taste

INSTRUCTIONS:

Drain tuna and place in bowl to mix.

Finely chop onion, apple and basil and add everything to the bowl.

Squeeze in lemon juice, add mayonnaise, add a dash of salt and pepper and mix all the ingredients together.

Taste.  You can always add more salt, pepper, lemon or mayo depending on your taste preference. 

Makes enough for 2 sandwiches.  I recommend using a sprouted grain bread for increased nutritional value.

GTBB,
Bad Joan