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Baked Zucchini Fries

19 Jul

My vice? French fries. 

No matter what, I just can’t say no to the crispy potato slivers dusted with salty goodness and drenched in finger licking traces of oil for frying. Ahh – I know I have a problem, and I know I need to solve it, but french fried potatoes are one of the foods I could probably eat for the rest of my life. With that said, I surely would have a much shorter and “wider” life if I decided to go that route. Taking my fate into consideration, I decided to try to follow one of my very own food rules. Let’s take a trip back in time to my baked blueberry donut recipe, specifically rule number 4: When craving food that will leave you feeling guilty, AVOID IT. Instead, satisfy the craving by substituting the bad for the good.

What a great rule, right? Well, applying it to my mission of healthifying french fries, I determined that the carb loaded potatoes and the fatty oil must be terminated. Instead, I decided to replaces these horrible little devils with luscious vitamin-filled zucchini squash and an oven instead of a fryer.

Zucchini is an extremely beneficial food that is very low in calories and high in dietary fiber. Eating zucchini has also proven to decrease and curb the instances of overeating.  The manganese in this vegetable is also responsible for giving you beautifully healthy skin and proper wound healing. Sounds much better than a plain old white potato, right?

Now let’s compare this dish with a medium order of McDonald’s french fries. The classic Micky D’s treat contains 380 calories (171 from fat), nearly 20 grams of fat and close to 50 grams of carbohydrates. Ouch.

A serving of these baked zucchini fries will only add about 90 calories to your daily intake, about half a gram of fat and only 17 carbohydrates.

I spy with my little eye a healthier way of eating french fries – do you?

And don’t worry, the flavor and crunch is still bound to blow your mind. You won’t miss a single one of the 380 calories.

Here’s what you’ll need:

Non-stick cooking spray

1 teaspoon of Italian seasoning 

1 1/2 teaspoons of all-purpose flour (unbleached)

3/4 teaspoon of salt

3/4 cup of dried plain panko breadcrumbs

2 medium raw zucchini

2 large egg whites, whipped until soft peaks have formed 

Preheat your oven to 425 degrees and prepare a baking sheet with a generous coating of non-stick cooking spray.

In a shallow dish, mix together the Italian seasoning, flour, and salt.

Place the breadcrumbs in a separate shallow dish. Panko breadcrumbs are Japanese flaky breadcrumbs that leave any food with a crunching coating. I love these breadcrumbs for this dish because they give the zucchini a distinct crisp that resembles a frying technique even though they’re baked in the oven. 

Beat the egg whites by hand or with an electric mixer until they turn white in color and form soft peaks.

Next, slice each zucchini lengthwise and then in half. With the skin on, slice each half into pieces that are approximately the size of thick-cut french fries.

Lightly coat each piece of zucchini in the flour mixture, and then dip in the egg whites. Lastly, coat each piece with breadcrumbs and place on your prepared baking sheet. I lined my baking sheet with tin-foil and then sprayed the foil with cooking spray in order to make clean-up a bit easier for me. Foil or no foil, just be sure to spray with cooking spray to prevent sticking, and you’ll be in the clear! 

Bake your fries for 12 minutes, turning them over one time at 6 minutes. When turning, be careful not to knock off too much of the breading. I used a fork to turn my zucchini and it worked like a charm. 

I adored these zucchini fries and was pleasantly surprised with my love for them over the classic potato french fry. I even dipped mine in ketchup and it was DELICIOUS!  I can’t wait to make some fun dipping sauces for these babies in the future – I’m thinking mango, barbecue, or even a creamy ranch.

I hope you all get the chance (and courage) to try these out very soon. You’re going to love them.

 
3 Comments

Posted by on July 19, 2012 in Perfect Pairs

 

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Banana and Blueberry Baked Oatmeal

14 Jun

During my sophomore year of college, I once consumed over 72 ounces of oatmeal in just three weeks. 

I then realized that I should probably take it easy on one of my favorite breakfast foods…alright, who am I kidding, I eat this stuff for breakfast, lunch, and dinner. It is so good.

A few months have passed since the start of my oatmeal detox, and I’ve decided to turn my addiction into a casserole with plenty of juicy fruits, spicy cinnamon, and sweet honey. Might I add, this casserole is probably the easiest casserole I’ve every made. I didn’t have to make a single trip to the grocery store, nor did I have to load up the sink with dirty dishes. It’s absolutely perfect for feeding friends or a large group for breakfast…or in my case, just eating it all week long.

Before I share my secrets, you first should check out this page. It gives you all of the amazing health benefits of oatmeal, such as preventing breast cancer and boosting your immune system. It also is a fabulous source of dietary fiber, which is something we all could benefit from early in the morning for an extra boost of energy. Now don’t get me wrong, oatmeal is really, really good for you – but nothing is excess is good (don’t make my mistake of eating 4 pounds of this stuff on your own).

Rule Number 5: Any one food in large amounts (even healthy food) is not good for your body.

In addition to that tip, I must offer another clue to healthy oatmeal eating: the prepackaged stuff is the bad stuff. Stay away from oatmeal that is already flavored with apples, brown sugar, blueberries, etc. Also stray far from the oatmeal that advertises it will “keep you full for longer” or will “get rid of that mid morning hunger”. This is all bogus and just a way to make you spend more money on something that is filled with chemicals and ingredients that you can’t even pronounce (refer to rule number 1). Create your own combinations! Use your own brown sugar, berries, nuts, and fruits. I can promise you it will taste better, and your body will thank you for feeding it real food.

You’re body also will thank you for feeding it this out of this world baked oatmeal.

Here’s what you’ll need:

3 ripe bananas

1 2/3 cups of fresh blueberries

1 tablespoon of freshly squeezed orange juice

1 teaspoon of orange zest

3 tablespoons of honey

2 teaspoons of ground cinnamon

1/4 teaspoon of nutmeg

1 cup of quick oats

1/4 cup of flax seed (optional)

1/2 teaspoon of baking powder

A pinch of salt

1 1/4 cups of skim milk (preferably organic)

1 egg

1 teaspoon of vanilla extract

1/3 cup of chopped nuts (optional)

Preheat your oven to 375 degrees and prepare a baking dish with a light coating of non-stick cooking spray. Slice the bananas and layer them on the bottom of the baking dish. Cover the bananas with 1 1/3 cups of blueberries and then squeeze over the orange juice and add the orange zest. Next, drizzle a tablespoon of the honey over the fruit. Sprinkle with 1 teaspoon of cinnamon and the nutmeg. Cover the dish with foil and bake it for about 15 minutes, or until the bananas are soft.

While the fruit is baking, mix together the oats, flax seed, baking powder, a teaspoon of cinnamon, and salt in a  medium-sized mixing bowl. In a separate bowl of the same size, whisk together the milk (only use a cup of milk if you choose not to use flax seed in your dish), two tablespoons of honey, egg, and vanilla.

When the fruit is done baking, cover it with a layer of the oat mixture. Next, pour the milk mixture over the oats so that they are completely saturated. Sprinkle the remaining blueberries and chopped nuts (if you so desire) over the top of the dish.Bake uncovered for about 30 minutes, or until the oatmeal has a golden brown crust and is firm when shaken.

I had a small bag of candied pecans left over from a wedding favor that I just coarsely chopped and added for extra crunch. You can really use any kind of nut that you like. I would recommend using pecans, walnuts, or maybe even slivered almonds. Be creative and have fun with it – it’s really hard to mess this dish up.


 
4 Comments

Posted by on June 14, 2012 in Morning Glories

 

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Baked Blueberry Donuts with Lemon Glaze

04 Jun

Next time the red “Hot Now” sign at Krispy Kreme detours you from reaching your destination, keep in mind that one of those gooey glazed babies is the equivalent of eating a half pound of bacon.

With just that knowledge alone, I can say with full confidence that fried rings of sugary dough are simply not worth it…ever. There comes a time in life when you must realize which is more important: your cravings or your health. The best part (which sadly, most people don’t recognize) is that almost every sinful “no-no” has a heavenly substitute.

Rule Number 4: When craving food that will leave you feeling guilty, AVOID IT. Instead, satisfy the craving by substituting the bad for the good.

What is so bad about donuts, might you ask? Well, first and foremost, they’re submerged in shortening and fried to a golden brown. So what is shortening? Fat.

Shortening is very high in saturated fat – 83 grams in just 1 cup to be exact. Saturated fat is definitely a fat that you want to avoid. It is responsible for raising the level of cholesterol in the body, which strongly increases the risk for stroke, type 2 diabetes, and heart disease. In addition to these risks, saturated fat has a strong promise of increasing the risk for obesity and cancer. With this said, you now must ask yourself: Do I really want my food drenched in such a harmful substance? Friends, I can promise you…it’s not worth it.

Here’s a compromise – delicious baked donuts with fruit high in antioxidants and vitamin C. Replace the bad with the good while bumping up the flavor factor. Nothing could be better than that.

Here’s what you’ll need:

2 cups of cake flour (or 1 3/4 cup of all-purpose flour + 1/4 cup of cornstarch)

3/4 cup of white sugar

2 teaspoons of baking powder

1 teaspoon of salt

Zest from 1 lemon

3/4 cup of skim milk

2 eggs, lightly beaten

1 teaspoon of vanilla extract

1 cup of blueberries (fresh or frozen, not thawed)

Lemon Glaze

1 1/2 cups of powdered sugar

1 tablespoon of skim milk

1 tablespoon of lemon juice (from the lemon you zested)

1/2 teaspoon of vanilla extract

Preheat your oven to 400 degrees and prepare a donut pan by lightly spraying it with non-stick cooking spray. Whisk together the flour, sugar, baking powder and salt in a large mixing bowl. Next, add the lemon zest and lightly mix it into the dry ingredients. In a separate bowl, lightly beat the eggs. Add the milk and vanilla extract into the eggs and whisk together. Pour the wet ingredients into the bowl of dry ingredients and gently mix them all together, being careful to not over-mix the batter, which will make your donuts tough and gummy.

Next you are going to introduce the blueberries. Here’s a valuable trick that every baker loves: when adding fruit (or nuts, chocolate chips, etc.) to a batter, lightly coat them in flour to avoid a treat in which fruit has settled at the bottom. When fruit sinks to the bottom of a baked good, it becomes mushy and uneventful. Fruit should be evenly dispersed throughout the treat so that every bite offers a burst of flavorful goodness. To ensure that this happens with your donuts, lightly coat the blueberries in a small amount of flour before adding them to the batter. Once added, gently fold in the blueberries making sure each berry is kept whole.

Carefully spoon the batter into a prepared donut pan, filling each one about halfway. I like to lightly tap the pan on the counter after it is filled in order to release all of the air bubbles and to make sure the batter is evenly dispersed. Bake the donuts for 8-9 minutes. They should spring back when lightly pressed, and they will remain a light cream/yellow color as opposed to golden brown. Let them cool in the pan for about 5 minutes. In the meantime, prepare the lemon glaze.

Whisk together all of the ingredients for the glaze in a large mixing bowl. If the glaze is too thick, add a small amount of lemon juice or milk until the consistency is thin enough to drizzle out of a spoon, but thick enough to stick to the back.

Carefully remove the donuts from the pan and dip one side of each donut into the glaze. Allow the glaze to set by placing the finished donuts on a cooling rack or a sheet of wax paper. Serve immediately, or freeze in an airtight container to enjoy at a later time…if you can resist.

I was truly pleased with this recipe. I served these donuts at a bridesmaids breakfast before a beautiful wedding this past Saturday. I couldn’t help but laugh when I noticed that the platter of donuts hadn’t been touched by any member of the bridal party. It wasn’t until I clarified that the donuts had been baked and not fried did the platter quickly become vacant in just a matter of seconds. With a Krispy Kreme glazed blueberry donut containing a whopping 300 calories and 15 grams of fat, and my baked donuts containing less than 100 calories and about 1 gram of fat, I couldn’t blame them.

 
14 Comments

Posted by on June 4, 2012 in Morning Glories

 

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Baked Potato Gnocchi with Cabbage

24 May

As a semi-vegetarian, I’m always searching for substantial recipes that won’t leave me desperately searching for a midnight snack.

I’ve discovered that potato gnocchi are great for a one-dish meal. They are made from flour, eggs yolks, and potatoes, offering a dense texture that flawlessly soaks up any sauce they are paired with, giving each bite a rich burst of full flavor. In addition to the flavor incentive, a serving of potato gnocchi contains less than 200 calories and around 1 gram of fat. It also is a great source of protein for your diet. All in all, I’d say potato gnocchi can do no wrong.

When I came across this dish on http://www.easyliving.co.uk, I was so excited. Potatoes, fresh mozzarella, gorgonzola, pesto, cabbage…my mouth is already watering. Before you make this recipe, I will warn you that it contains quite a bit of cheese. No, cheese is definitely not the best thing in the world for you, but it’s all about the types of cheese you choose.

Rule Number 3: Choose fresh, not fake.

You more than likely will be spending close to a dollar more on fresh ingredients in comparison to pre-prepared foods, but keeping in mind the benefits that your body will receive, that dollar is worth it. I’d rather spend a bit more on healthy foods than thousands more on hospital bills.

This recipe is so rich and creamy, you’re mouth will want to hug you.

Here’s what you’ll need:

 2 packages of ready-made potato gnocchi
1 ball of FRESH mozzarella, diced
2/3 cup of Gorgonzola cheese, cut into small diced chunks
1/4 Savoy Cabbage, thinly shredded 
3 tablespoons of pesto
Juice of half a lemon
1-2 tablespoons of olive oil, to drizzle

Preheat your oven to 375 degrees F. Boil a large pot of salted water and add the gnocchi once it has reached a steady boil. Cook the gnocchi until it floats to the top (do not overcook it! Once it floats, it’s ready to go). Transfer the gnocchi to a large mixing bowl, then add the shredded cabbage to the gnocchi water. Allow the water to come back to a boil, and simmer the cabbage for about five minutes. Drain the cabbage well and mix it with the gnocchi. Stir in the cheeses and pesto. Squeeze over fresh lemon juice and season well with salt and freshly ground pepper.

Transfer the mixture to a baking dish and drizzle the top with olive oil. Bake in the oven for about 15 to 20 minutes, or until the cheese is bubbly and golden brown.

I served this dish to a group of family members at dinner the other night. Even the pickiest of eaters (not excluding  the most extreme of carnivores, might I add) absolutely loved it. There were no complaints, only suggestions to add more cabbage.

I hope you enjoy!

 
2 Comments

Posted by on May 24, 2012 in Plenty of Pasta

 

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