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Grilled Fruit Kabobs

• Variety of fresh fruit, cut into approx 1’’ chunks. We used strawberries, pineapple, bananas, and kiwi fruit.
• Bamboo skewers
• 1 Tbsp honey for coating

1. Soak skewers in water while cutting fruit
2. Remove skewers
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   from water

3. Thread fruit onto skewers alternating between different types of fruit. Leave approx 1-2’’ on each end of skewer free of fruit to allow for easy handling and turning while on the grill
4. Using a pasting brush, lightly brush fruit on all sides with honey. This will help keep the fruit from sticking on the grill plates
5. Place kabobs in the middle of the grill, grilling over high heat. Turn the
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   kabobs every minute. Keep in mind the fruit will cook very quickly.

These kabobs make a perfect pairing to a summer meal or can be enjoyed as a sweet but healthy desert alternative. If already grilling, simply turn the heat to low and let the kabobs cook slowly while enjoying the main course.

Here’s to happy and healthy summer of grilling! Rich Text AreaToolbarBold (Ctrl / Alt+Shift + B)Italic (Ctrl / Alt+Shift + I)Strikethrough (Alt+Shift+D)Unordered list (Alt+Shift+U)Ordered list (Alt+Shift+O)Blockquote (Alt+Shift+Q)Align Left (Alt+Shift+L)Align Center (Alt+Shift+C)Align Right (Alt+Shift+R)Insert/edit link (Alt+Shift+A)Unlink (Alt+Shift+S)Insert More Tag (Alt+Shift+T)Toggle spellchecker (Alt+Shift+N)▼
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It’s not officially summer yet, but in my books grilling season is here! Last week we tried something new to us and made up fruit kabobs lightly coated in honey. The result was sweet and succulent, definitely a grilling success.

Grilled Fruit Kabobs
Variety of fresh fruit, cut into approx 1’’ chunks. We used strawberries, pineapple, bananas, and kiwi fruit.
Bamboo skewers
1 Tbsp honey for coating
Soak skewers in water while cutting fruit
Remove skewers from water
Thread fruit onto skewers alternating between different types of fruit. Leave approx 1-2’’ on each end of skewer free of fruit to allow for easy handling and turning while on the grill
Using a pasting brush, lightly brush fruit on all sides with honey. This will help keep the fruit from sticking on the grill plates
Place kabobs in the middle of the grill, grilling over high heat. Turn the kabobs every minute. Keep in mind the fruit will cook very quickly.

These kabobs make a perfect pairing to a summer meal or can be enjoyed as a sweet but healthy desert alternative. If already grilling, simply turn the heat to low and let the kabobs cook slowly while enjoying the main course.

Here’s to happy and healthy summer of grilling!
Path:

y parents were both working yesterday, so I volunteered to cook dinner.

I have always loved Shepherd’s Pie, so decided to put a simple but delicious twist on the classic dish using sweet potato.

Sweet Potato Shepherd’s Pie

• 1 lb lean ground turkey
• 1 cup grated carrot
• 1 large
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  onion, grated

• 1 cup frozen peas
• 1 lb sweet potato, cut into cubes
• 1/4 cup plain yogurt
• 1 tsp dried rosemary
• 1 tsp olive oil

1. Preheat oven to 350 F ( or 185 C)
2. Peel the sweet potato and cut into cubes, about 1” in size. Steam the potatoes to soften
3. Place steamed potatoes, yogurt and dried rosemary in a food processor and blend until stiff but creamy
4. Heat olive oil in a large skillet and brown ground turkey. Drain the meat and return to the skillet
5. Add peas, carrot and onion to the skillet and combine with meat, stirring for about 2 mins.
6. Lightly coat a casserole dish or deep-dish pie dish with cooking spray and pour the meat mixture in, Pack the mixture fairly firmly into the dish
7. Pour potato mixture over meat, spreading out evenly
8. Bake for 40 mins or until potatoes are slightly browned

This dish received two thumbs up from both Mum and Dad, making it a sure pleaser!

I’m off to have my annual optometrist appointment this afternoon, luckily I had lots of beta-carotene for dinner last night

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…and also possibly invented by a woman??

I am a big fan of the slow cooker, but this has only come about in the last year and a half or so. Before that, I had my slow cooker and used it quite sparingly for the very reason that I hated soaking it and scrubbing it out after each use. One day Kevin’s Mom and I were talking in the kitchen while she was putting some chili in the slow cooker. I told her how I felt about the cleaning up part and she pulled out some slow cooker liners which I had never heard of before. I felt like she had just performed some kind of magic trick!!

These liners simply go into the bowl part of the slow cooker and all ingredients are then placed into the liner.

The bag doesn’t stick or melt onto the ceramic bowl during the cooking process at all.

Once you have emptied out the contents, you simply lift the bag out, throw it away and wipe out the ceramic bowl.

Pretty easy, right?!

When I first told my Mum back in Australia about the liners she laughed at me saying it was one of the laziest things she had heard of. It was only when she came to visit me and made some soup in the slow cooker that she was very easily convinced how great the bags were. She left the U.S with 4

boxes of the liners and continues to stock up on each trip she makes over here, taking some back for friends too.

I totally believe that a woman had to come up with such a brilliant idea as this one

In case you are wondering, the bags are sold in the same section as freezer/zip-lock bags in most grocery stores.

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This week I have been munching on the salad below with a brown rice base. The finely diced toppings

amp up the crunch factor

while offering viagra price a variety of different flavors.

Simple Brown Rice Salad

• 1 cup cooked brown rice
• 1/2 red pepper
• 1/2 granny smith apple
• 1/4 cup raisins
• 1/4 cup sunflower seeds
• 2 celery stalks
• 1 tsp lemon juice

Cook the brown rice according to package directions. While rice is cooking, Finely dice red pepper, apple, and celery. Place diced ingredients in a bowl along with raisins and sunflower seeds and toss with lemon juice. Once rice is done cooking, drain and place in a bowl and top with mixed ingredients.

** Makes 2 servings.

Another simple, but satisfying way to incorporate grains and veggies into your diet

What different ways do you like to prepare salads?

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Confession: Through my four years of undergrad, I didn’t eat a box of Macaroni and Cheese. Not once.

I know it’s supposed to be a staple item on the college diet, but I just couldn’t bring myself to do it.

I think the above confession is largely due to the fact that the only ever Mac & Cheese I had ever known before coming to the U.S was my Dad’s homemade recipe with green peppers, bacon, real cheese and lotsa love. It didn’t come from a box, the ‘cheese’ wasn’t in the form of powder, and it certainly wasn’t an unsightly orange color. With that being said, I still enjoy the odd spoonful of Mac & Cheese when Kevin orders it as a side at various restaurants. I’m not opposed to it totally, I just can’t bring myself to eat the orange stuff that has the consistency of a clumpy glue pot I was slightly totally familiar with in first grade

Mac & Cheese has always seemed to have

the “once on the lips, forever on the hips” stigma associated with it. And there is good reason for that association. Normal Mac & Cheese can have approx. 850 calories per serving. Yikes!! The recipe below is slightly similar to one they are introducing on the new patient menu at the hospital I am currently interning at. This lighter version only has approx 450 calories and also packs a powerful veggie punch. Hint: Lots of Vitamin A and C.

Healthy Mac & Cheese

• 1/2 cup original almond milk (or 1% cow’s milk)
• 2 10oz packages of frozen squash
• 1/2 head cauliflower, cut into small florets
• 1/4 tsp nutmeg
• 1/4 tsp cayenne pepper
• 5 oz grated muenster cheese
• 2 oz grated mozzarella cheese
• 2.5 cups uncooked whole wheat pasta shells

Preheat oven to 350F.

Combine both cheeses in a bowl along with cayenne pepper and nutmeg. Place frozen squash and milk in a saucepan and cook on low until squash is heated through. Turn the heat to medium and simmer for 10 minutes. Meanwhile, bring a large pot of water to boil. Add the cauliflower and cook until tender, about 7 minutes. Transfer the cauliflower to separate bowl, adding the pasta to the same water and cook until al dente, about 10 minutes. Drain the pasta and return to the large pot. Remove squash from heat and add the cauliflower. Using an immersion blender, puree vegetables until smooth and light. Stir in cheese and add the sauce to the pasta, tossing well. Transfer to a shallow casserole dish and bake for 25 mins.

The amount of cheese is considerably decreased in this recipe, but the cheesy flavor is definitely still there and it doesn’t taste like a big ol’ bowl of pasta and squash

So although this Mac & Cheese is still pretty brightly colored, at least I know it’s naturally colored from the large amount of squash. And that makes for one happy camper Aussie!

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burgers straight to your doorstep. Oh joy.

Anyways, back to the good

stuff. So I am kinda totally loving Food Should Taste Good tortilla chips. I first tried this product at the Food & Nutrition Conference and Expo (FNCE) back in 2009 and only just rekindled my love affair with them. Why I took such a long hiatus from them truly beats me!

This afternoon when I stopped into Sprouts on my way to an appointment I noticed that the chips were 2/$4. Woohoo! I quickly snapped up a bag each of the Blue Corn and Cheddar varieties and instantly knew what was for dinner: Nachos

Again, this recipe is super easy (if you read through my other recipes you’ll probably notice that is a theme around here) and was especially good for a night like tonight when I got home a few hours later than usual. 

For the toppings, I simply added some corn and black beans to a mix of diced red and green peppers and roma tomatoes.

I grabbed a handful of each kind of the chips, plated them and piled on the veggies, topping them off with a small amount of both shredded mozzarella and cheddar cheese.

After microwaving on high for 1 minute to melt the cheese and adding a few slices of avocado, the nachos were good to go!

So why do I love Food Should Taste Good chips so much?

• I
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  can actually pronounce all of the ingredients listed. And the words ‘modified’ and ‘high fructose/corn syrup’ aren’t listed anywhere.

• They are certified gluten free
• No trans fats
• Cholesterol free
• Low sodium
• No artificial colors, flavors or preservatives

…and the goodness list actually continues beyond this.

Pretty sure this meal is faster than ordering home delivery. Beat that Burger King

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Happy Monday!

Yesterday while doing the grocery shopping a box of Pepperidge Farm Puff Pastry caught my eye and made its way into my grocery cart. I used to love puff pastry triangles (spinach and ricotta in particular!)as a kid but haven’t had them in years so decided to whip up a quick meal tonight using the sheets of pastry and an assortment of veggies I had in the fridge. This meal was so easy to make I managed to prepare it and leave it to cook while finishing up some internship assignments, plus it was perfect for Meatless Monday.

Veggie and Black Bean Pastries

• Approx. 1 cup of vegetable and black bean assortment. I used sweet potato, red peppers, yellow squash, zucchini and carrot.
• 1 sheet of puff pastry
• Onion and Herb Mrs. Dash (or seasoning of choice)
• 1 tsp olive oil

Lay out sheet of pastry on a baking tray and cut diagonally from the left upper corner to the right lower corner.

Scoop out 1/2 cup of veggies and place on pastry triangles. Lightly sprinkle a small amount of Mrs. Dash or preferred seasoning over the vegetables. Leading with a corner, fold the pastry

over the vegetables and press the edges down with a fork so as to enclose the veggie filling. Lightly brush the top of the pastry package with olive oil to enhance crispness when cooking. 

Bake at 350F for 40 mins, or until pastry appears golden brown.

The pastry will be

light, flakey, and oh so ahhmmazing

Enjoy!

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G’day readers!

I can’t believe the end of September is already closing in on us! Time is flyyinggg by. This week I have been busy with my internship and also preparing for the American Dietetic Association’s annual conference, the Food and Nutrition Conference and Exhibition (FNCE). I have attended the conference the last two years and am super

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excited to go again this year, especially considering it’s being held in San Diego!

Last night Kevin and I went to Texas Roadhouse for a good ol’ steak dinner.

Im not a huge red meat person, but will eat a good steak every few months or so. I especially love the salads at Roadhouse. There is nothing fancy-dancy about them but they always seem to taste soo good. I

was super hungry and overly excited about getting my salad so forgot to take a pic – oopsie!

Last night I ordered my usual house salad with Italian dressing to start, followed by a 6 oz sirloin and sweet potato topped with marshmallows. Sweet potatoes are my favorite vegetable and I had never heard of topping them with marshmallows until I went to Roadhouse with a friend and tried hers. From then on, I was hooked. Its pretty much like dessert for a side item, but hey – no complaints here

Kevin ordered the 18 oz Dallas Fillet and a marshmallow topped sweet potato too, only his sweet potato was outta this world HUGE!

When the waiter sat his plate on the table I had to do a double take. I thought he had ordered some kinda sub as his side item! His potato was THAT big! Talk about a sweet potato being on steroids.

In other news, the winner of the LARABAR giveaway is Miss Kristen at Swanky Dietitian! Congrats!!

The winner was generated using a random number generator on Random.org

Kristen – If you could send me a message with your mailing address through my Contact Me page, i’ll pass it on to LARABAR so they can mail out your delicious pack of bars. Woohoo for winners

Hope everyone is having a great week

I was a little nervous that t

he burgers would be dry and crumble before going on the good ol’ George Foreman, but the texture turned out to be perfect. I paired the burger patties with baked chunky sweet potato fries to round out a tasty meal.

Lentil Burgers

• 1 1/2 cups cooked lentils
• 1 cup oats
• 1/2 red pepper
• 1 medium onion
• 1/2 tsp
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• 1 tsp Tabasco sauce
• 1 tsp honey mustard
• 1 whole egg, plus 1 egg white

Finely chop the red pepper and onion.

In a large bowl combine cooked lentils with red pepper and onion.

Add remaining ingredients, stirring thoroughly.

To measure out the size of each burger patty, use a 1/2 cup measuring cup. Be sure to pack the ingredients into the cup tightly.

Add the patties to the George Foreman (or skillet or grill) and cook until lightly brown on top and the edges are crispy. This took about 7 mins on the George Foreman.

Serve patties on bed of baby spinach and top with sliced tomato and goat cheese.

Sweet Potato Fries

To make the fries, simply cut two large sweet potatoes into chunks of desired thickness, toss with one tablespoon olive oil and lightly sprinkle with salt (if desired). Bake at 400F for 15-18 mins.

This meal got a big thumbs up from both Kevin and his friend Matt (a college footballer). Both are steak lovers and had never tried lentils before but loved the burgers, even going back for seconds!

Oh, and special thanks to the bf for ‘shaving’ the sweet potatoes

k after week so tonight I was looking for something a lil’ different. It was then that I came across my friend Meghan’s blog. Her recipes are ahhmaazing and I found myself drooling over a picture of brussels sprouts. Yup, brussels sprouts. I hated them as a kid, tried to avoid them where possible, and have never purchased them myself. I actually used to believe that one of the perks of cooking for myself away from home was never having to avoid brussels sprouts at the dinner table again. I could just simply choose not to make them! Until tonight that is.

I decided that if I was going to make them myself they would have to be pretty flavorful, coz from what I remember as a kid they were anything BUT flavorful. I looked through Meghan’s blog and decided I would make a variation of one of her recipes. I steamed up a bunch of brussels sprouts, tossed them with some roasted pepper bruschetta, broiled them for 7 mins and then sprinkled a lil goat cheese on top just before serving. The end result? I am now a believer that brussels sprouts can be tasty and my memories of this veggie as a kid are almost completely relinquished! The bf even confirmed how good these were, and it was his first time ever tasting them!

Because I was a little skeptical that I would actually like the sprouts again, I didn’t even think of snapping some pictures of the cooking process until they were ready to eat. I paired them with some brown rice and chicken breast to round out the meal. This simple dinner completely exceeded my expectations. I am even looking forward to lunch tomorrow because I have brussels sprouts to take as leftovers (foodie nerd alert)

fancy dinner, paper plate = college student!

The other exciting part of tonight’s dinner? Dessert!

When I announced to Kevin that I was making brownies tonight his immediate response was ‘What kinda weird brownies?’. Hmm…I haven’t even baked these before but he knows me better than to bake a dessert without trying to put a healthier spin on

things These brownies are a healthier version of a regular brownie. Instead of adding eggs, oil etc like the back of the packet calls for, I simply added a can of mashed up black beans to the dry ingredients.You honestly cannot even notice a difference in the texture or flavor.

I then spread some Nutella over the top of the brownie for ‘frosting’. The result = sweet tooth satisfied

And there ya have it, two new easy-peasy (healthy) recipes made in one night!