This summer has been filled with BBQ’ing and sitting on patios. Perfect occasions for delicious, no-bake snacks like guacamole! This version of lightened-up guacamole is sure to be a hit at any event this summer.
Us dietitians LOVE to get together and cook deliciously healthy food! The more recipes we have on hand to convince our clients that healthy food can be wonderfully tasty the better! So, UpBeet Nutrition and Wealth of Health teamed up (our idea of an exciting Saturday night ;) ) to make a popular traditional Trinidad dish, doubles!
Doubles are a common street food in Trinidad and Tobago. It is a sandwich made with bara (flatbread) filled with chana (curried chickpeas). Toppings usually include mango, shadon beni (cilantro), cucumber, coconut, and tamarind. This dish is the most popular fast food in Trinidad and Tobago. It is usually eaten for breakfast, or sometimes lunch… although, we’d consider it more of a dinner food!
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What is your favorite cuisine?
Such a tough question…
I was recently asked what my favorite cuisine was and struggled to come up with an answer. After making this recipe I think I might have to go with Mexican! Although others (Indian and Thai) are VERY close runners up.
I went on a girls trip to Cancun a few years ago and still think about how delicious the guacamole and fresh salsa were!
This recipe is a lot easier to make and healthier than authentic enchiladas but just as tasty! It reheats and freezes perfectly too. Using flavored tortillas can add a punch of flavor and fun color. Or, if you have the time, you could get really fancy and make your own!
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Since my last blog post I have attended the National Dietitians of Canada conference, finished my dietetic internship in Prince George, BC, moved to Vancouver, BC and I’m about to start my first “real life” job as a Clinical Dietitian with Fraser Health! It’s been a whirl wind!
I’m excited to be slightly more settled now and back to my blogging. I even have the perfect summer recipe for my first blog post as my new self, fresh strawberry salsa! My twin sister (who I now live a few blocks from) ordered strawberry salsa when we were out the other night. I had never heard of such a thing. It was delicious!
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It’s hypothesized that there is a genetic component to cilantro tasting either soapy or herby. Therefore you are probably either a cilantro (AKA coriander/Chinese parsley) lover or hater.
Which is it?
If you answered hater, please disregard this post. If you are a lover like me, read on!
I love using cilantro to add a fresh kick to many recipes. It’s a great addition to salads, guacamole (or practically any Mexican dish), dips, chutneys, salsas or pesto!
I hate buying bunches of cilantro for recipes because you usually only use a small amount and then I never know what to do with the rest. This recipe is the perfect solution! The stems of the cilantro plant can be used too, they are very flavorful and tender, no need to throw them out!
This 1 step recipe can be whipped up in minutes! You can freeze leftovers in an ice cube tray (pop them out after they are frozen and put them into a freezer bag) for quick weeknight meals.This recipe is actually better the second day as the flavors blend nicely so it’s great to make ahead of time too.
Easy as pie pesto!
What to do with cilantro pesto:
– toss with pasta, top with parmesan cheese and a sliced chicken breast (or even grilled tofu!)
– toss with a mixture of roasted sweet potatoes, roasted bell peppers and black beans for a great side dish
– spread on steak, fish, chicken
– mix in with scrambled eggs
-spread on sandwiches, hamburgers or wraps
-topping for bruschetta
– add to a grilled cheese sandwich with a slice of tomato
– drizzle over soups and chili
– toss with cherry tomatoes, bocconcini, red onion and arugula for a great salad
– layer with cream cheese for an easy and unique dip
I think the better question is what can’t you do with cilantro pesto??
Enjoy! :)
Cilantro Pesto
Recipe adapted from Rachael Rays Cilantro Pesto Pasta
Ingredients:
- 2 cloves garlic, crushed
- 2 inches fresh ginger root, chopped
- 1 teaspoon crushed red pepper flakes
- 1/3 cup macadamia nuts, lightly roasted walnuts or lightly roasted pine nuts ( I even used almonds once in a pinch!)
- 1 lime (or lemon), juiced
- 1 cup lightly packed cilantro leaves and upper stems
- 1/3 cup virgin olive oil
- 1/2 teaspoon salt
- optional: parmesan cheese, pepper (to taste)
Blend all ingredients in a food processor, adding extra water or olive oil if needed until the desired consistency. I like it with a bit more olive oil for pasta, but a bit thicker if using it as a spread.
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Spilling the Beans does it again! This book does not disappoint, if I haven’t convinced you to buy it yet…buy it! I loved this recipe. To be honest, I didn’t put much work into making it. My very lovely friend, Anja, invited me over for a dinner and movie date and I ended up mostly observing while she cooked (… she was just doing such a good job I didn’t want to interfere ;) )
This recipe is packed with protein and flavor, and reheats well so make a big batch! Make it even better by cooking your rice in some light coconut milk and unsweetened coconut flakes! Just a word of warning it takes quite a while to bake (about 1 – 1.5 hours) which we didn’t realize until we where making it…good thing it took us that long to decide what movie to watch. Dietitians are so indecisive…..
I clearly didn’t get a good picture of this dish, I was too excited to eat it! But somethings better than nothing …
Thai Chicken Thighs
Serves 6
Adapted from Spilling the Beans
- 1 to 2 lbs skinless chicken thighs
- 1 smallish dark-fleshed sweet potato, peeled and cut into chunks
- 1 red bell pepper, chopped
- 2 cups black beans (cooked or drained and rinsed if canned)
- 4 garlic cloves, crushed
- 1 cup salsa
- 1/2 cup chicken stock or water
- heaping 1/4 cup peanut butter
- 1/2 5.5 oz can tomato paste
- 2 tbsp chopped fresh cilantro (optional)
- 1 tsp ground cumin
- Chopped salted peanuts and fresh cilantro, for garnish
- Steamed rice, for serving
Directions
- Whisk the peanut butter, cumin, garlic, salsa, tomato paste and water/broth
- Mix salsa mixture with the remaining ingredients (besides the rice, cilantro, and peanuts) in a 9 x 13 inch casserole dish
- Cover with foil. Bake at 350 F for an hour to 1.5 hrs — check the temperature. The chicken thighs should reach 165 F
- Stir every 1/2 hour or so until the chicken is cooked through
Serve over hot (coconut) rice and garish with peanuts and fresh cilantro.
Slow cooker option: Put everything in, cover, and cook on low for 6 hours, stirring once or twice.
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Well the holidays are over and it’s back to the same old routine. If you are looking for some extra time to relax why not toss this salad together and keep it in the fridge for quick lunches all week!
I have never thought to put green beans in a salad before, but I love them so I was intrigued by this recipe. Also anything with avocado in it must be good right? I once saw someone munching on these string beans raw and had to try it myself —–> YUM! As long as you get fresh, crunchy ones they are a delicious snack. Green beans are also rich in many vitamins and minerals, including vitamins A, C and K, folate, potassium and manganese.
Add a grain such as barley, kamut, spelt or wheat berries to make this salad even more satisfying.
Green-Double-Bean Salad
Modified from Rose Reisman’s Complete Light Kitchen
Ingredients
• 8 oz green beans, chopped into thirds or left whole
• 340mL can corn kernels, drained
• 190z can chickpeas, drained and rinsed
•1 large diced red bell pepper
• 1/2 cup diced red onion
• 1 large diced ripe avocado
Dressing
• 2 tsp lime or lemon zest
• 3 tbsp freshly squeezed lime or lemon juice
• 3 tbsp olive oil
• 1 tsp minced fresh garlic
• 1 tsp minced fresh ginger
• 1 tsp minced jalapeño
• Pinch salt and black pepper
• 1/2 cup chopped fresh cilantro (or basil/parsley)
1. Steam the green beans just until bright green and still crisp, about 3 minutes. Place immediately under cold water and rinse until the beans are no longer warm. Place in a serving bowl.
2. Spray small non-stick skillet with cooking oil and place over medium heat. Sauté corn, stirring frequently, until browned, approximately 8 minutes. Add to the serving bowl, along with the chickpeas, bell pepper, onion and avocado.
3. Whisk the zest, juice, oil, garlic, ginger, jalapeño, salt and pepper together in a small bowl and toss with salad. Chill.
