recipe: CARROT RAISIN DIP WITH HOMEMADE PITA CHIPS

I love snacks! Especially crunchy snacks which are a little bit savory and a little bit sweet. The other day I noticed I had some carrots and raisins I hadn't eaten yet so I tried a little experiment. The result was a very flavorful dip that is actually good for you! Check it out...

INGREDIENTS:

• 1 bag baby carrots
• 1/2 cup raisins
• 2 cloves garlic
• 1/4 cup red onion, chopped
• 2 teaspoons mint leaves, finely chopped
• 1/4 cup extra virgin olive oil
• salt and pepper to taste

INSTRUCTIONS:
Preheat oven to 400 degrees.

Mix all ingredients in a medium size oven safe pan. Cover tightly with foil.  Place in the oven for 1 hour.

Remove from the oven.  Let cool for a few minutes and the blend.

Simple, delicious, and healthy!

This dip tastes great with some homemade Pita Chips.  They are so simple to make and if you use a whole wheat pita they are low in calories and high in fiber.  Here is how you do it:

• Preheat oven to 350
• Separate the pita
• Brush each side with olive oil
• Cut into triangles
• Cover a baking sheet in foil and lay the triangles in a single layer
• Lightly salt 
• Place in the oven for 20 to 25 minutes, until brown and crispy 

This is an easy snack to keep at home that will fill you up in a nutritious way!

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: 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 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