BitterSweet

Sweet Musings with a Bitterly Sharp Wit

Tag Archives: healthy


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On An Upward Spiral

Well beyond the realm of raw noodles, the simple spiralizer is capable of greater culinary feats than most might realize. Truth be told, until just a few months ago, I had never ventured beyond the original “spaghetti” blade, blissfully spinning in circles without knowing that a whole new world of textures and flavors lay just within reach. As if making up for lost time, I’ve been churning out different coiled vegetable creations one after another, fueled by a hunger for experimentation.

These latest recipes can all be found on Mealthy.com, a brand new community for cooks passionate about making healthy meals. I’m excited to lend my voice to this fresh collection of recipes that run the gamut from everyday dinners to fancy holiday feasts, bringing together talented contributors from all across the globe. There’s a dedicated vegan category that you’ll definitely want to bookmark for more inspiration, but of course I do have a few favorites. Since I’ve been on a roll with my spiralizer lately, I’ve clearly had a circular focus…



Spiralized Vegan Sushi Bowls

Get all the satisfying flavors of sushi in a lighter, effortless package. Swap spiralized daikon radish for starchy rice and skip the fussy rolling by piling the good stuff into a bowl. Sushi night will never be the same again.



Vegan Tuna Noodle Casserole

Surprise! This tuna noodle casserole features neither tuna fish, nor noodles! Fake out your friends with this unbelievably convincing vegan version of the classic casserole. Jackfruit works with wakame to create a fishy taste and texture, while ribbons of potatoes stand in for the traditional egg noodles. After one bite, even avowed purists may just find that they prefer this modern reinterpretation.



Quick Pickle Curlicues

Instead of a fully fermented pickle, get tangy cucumber strings cured in under an hour! Long curlicues make these perfect for serving over hot dogs or stretched along the side of a plate.



Spiralized Zucchini Frittata

Try this eggless and fresh summery frittata that’s protein-packed with garbanzo bean flour which takes charge here. Add an abundance of zucchini spirals and bake this eggless party into a tender, savory cake. Though you could easily serve it unadorned, the tomato relish truly takes it over the top. Seek only peak produce to make this combination truly sing.



Sweet Potato Praram

Just about anything would be delicious when smothered in a spicy peanut sauce, but this bold blend is particularly invigorating. Sweet potatoes take the place of starchy rice noodles in this completely plant-based entrée, complete with protein-packed tofu for a fully balanced meal in one bowl.



Borscht Ribbon Salad

When it’s too hot to contemplate soup, keep your cool by using your spiralizer to deliver this simple salad recipe. Inspired by borscht, this earthy blend is crisp, tangy, and highly satisfying, no matter the temperature outside.



Spiralized Baked Hash Browns

Crispy, golden hash browns are always irresistible, but difficult to get right when serving a crowd. Make easy work of the task by spiralizing instead of shredding your spuds, and bake the resulting strands in the oven to get the perfect results every time.



Spiralized Root Revelry Salad with Fennel-Herb Vinaigrette

What grows together, goes together, as this earthy salad so tastefully proves. Colorful root vegetables intertwine with sweet-tart dried cranberries and are brightened with the bold acidity of fennel vinaigrette.

I have much more to share that will whirl you right off your feet, so stay tuned for even more spiralized inspiration!

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Ask the Magic Eight Ball

Did you have one of these all-knowing oracles when you were a kid? An insightful and sage advisor with a clear vision of the future, the magic eight ball was indispensable for an indecisive child like myself. Such helpful words of wisdom it dispensed on command! So many problems solved in an instant!

Okay, in truth, my magic eight ball was not the greatest resource in trying times. Maybe it was still in training as a psychic, or had some commitment issues, but I could never seem to get a straight answer out of that thing. Even if I asked it something simple, like, “should I eat a peanut butter and jelly sandwich for lunch?” it would respond with something dismissive. “ask again later,” or “cannot predict now” were the top two results, no matter how lovingly or aggressively that silly plastic ball was shaken. I doubt it even had a single word of positive reinforcement to offer from its narrow rolodex of comments.

Many years later, I’ve come to find that I was seeking inspiration from the wrong eight ball entirely. Eight ball zucchini, while lacking in fortune telling skills, are unmatched in their culinary consolation. No matter how many zucchini have infiltrated your kitchen at this late stage of the summer harvest, these compact spheres can instantly renew your enthusiasm for the green squash.

Begging to be stuffed with delights both sweet and savory, there’s no limit to their potential, unlike the answers offered by an old-school magic eight ball.

Imagine, if you would, the ultimate breakfast and brunch entree. An eggless custard that falls somewhere between a soft scramble and a tender omelette, bursting with fresh vegetables and simple, comforting savory flavors. The essence of summer resounds in every bite. Who could stay hung up on murky future fates when you’ve got one of these lucky little orbs on your plate? Ask of them only questions of utmost importance, like when will the meal be served, and I promise you’ll never walk away disappointed.

Eggless Omelette Eight Ball Zucchini

4 – 5 Medium-Sized Eight Ball Zucchini
1/2 Cup Garbanzo Bean Flour
2 Tablespoons Fresh Dill or Basil, Minced
2 Teaspoons Arrowroot
1/2 Teaspoon Garlic Powder
1/2 Teaspoon Kala Namak (Black Salt)
1/8 Teaspoon Freshly Ground Black Pepper
1/8 Teaspoon Ground Turmeric
1/3 Cup Chopped Sun-Dried Tomatoes
1/4 Cup Diced Red Onion
1/2 Cup Vegetable Stock
2 Tablespoons Olive Oil
1 Teaspoon Apple Cider Vinegar

Preheat your oven to 375 degrees and set out a baking sheet lined with parchment paper or a silpat.

Slice the stems off the zucchinis about 1/2 an inch from the top and set aside. Using a pointed teaspoon, grapefruit spoon, or melon baller, hollow out the insides of the squash, leaving about a 1/4-inch thick wall on the sides and bottom. Roughly chop the innards and set aside. Brush lightly with olive oil, inside and out, and place the squash shells on your prepared baking sheet. Bake for 10 – 15 minutes, until fork-tender but still firm.

Meanwhile, prepare the filling by whisking together the garbanzo bean flour, fresh herbs, arrowroot, garlic powder, black salt, pepper, and turmeric. Make sure that all the dry ingredients are well combined before adding in the leftover zucchini pieces, sun-dried tomatoes, and onion, tossing to coat. Pour the vegetable stock, oil, and vinegar in all at once, and whisk until smooth (aside from the vegetable additions, of course.)

After par-baking, fill the zucchini up to the top with the eggless omelette mixture. Place the zucchini tops on the baking sheet next to them, lightly brush with oil, and return the whole thing to the oven.

Bake until the filling is softly set; about 30 – 35 minutes. Serve right away while piping hot, or let cool to enjoy at room temperature.

Makes 4 – 5 Stuffed Eight Ball Zucchinis; 2 – 3 Servings

Printable Recipe


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Jack of All Trades

Anything meat can do, plants can do better.

This isn’t news, but affirmation of fact. Brilliant marvels of engineering, science, and nutrition are bringing greater alternatives to the market every day, but sometimes it seems like the best substitutes have been right under our noses all along, growing in plain sight. Jackfruit is that underdog; the geeky guy in high school that ends up getting the girl and beating the popular kids at their own game. All it takes is a new perspective, some small insight and self-discovery, to unlock its full potential.

Though I adore eating the fresh, sweet fruit, the young, canned jackfruit in brine is the meat of the matter here. Slowly simmered in an aromatic marinade inspired by sweet tea, an irreplaceable summertime brew designed for maximum refreshment, these immature arils tenderize to a texture almost indistinguishable from pulled pork. Spiked with fresh lemon, it has a tart, sweet-and-sour balance, pulling out all the savory stops.

Deceptively simple, the ginger-scallion slaw is not to be underestimated, nor overlooked. Crisp, cooling, yet bright and invigorating in flavor, I could honestly just eat this by the bowlful. It’s an ideal foil to the richly meaty main, and truly completes this deeply satisfying sandwich.

Thinking along the lines of complete culinary inclusion and offering a main dish to suit all diets, I was also inspired by the Steviva Blogger Challenge.

Sugar is neither stranger nor foe to me. As a baker with a serious sweet tooth, I consider myself very lucky that it’s one ingredient that I don’t need to worry about. Many are far more sensitive, and it always bums me out when I can’t share my latest creations with them. For this dish, while you could use plain granulated sugar in a pinch, plant-based Erysweet, made of erythritol, sweetens the deal. It’s not as sweet as table sugar, so it merely smooths out the harsh edges of the citrus and tea in this tangy marinade.

Life is sweeter when it can be shared. Meatless, sugarless, or otherwise, this is a dish that everyone can enjoy*.

*This is especially true if you use tamari instead of soy sauce and opt for gluten-free buns if wheat is an additional concern!

Sugar-Free Sweet Tea Pulled Jackfruit

1 Tablespoon Olive Oil
1/2 Medium Red Onion, Thinly Sliced (About 1 Cup)
2 Cloves Garlic, Minced
1 Teaspoon Black Tea Leaves
1/4 Cup Erysweet (or 3 Tablespoons Granulated Sugar if Not Sugar-Free)
1/4 Cup Lemon Juice
1/4 Cup Vegetable Stock
2 Tablespoons Soy Sauce
14 Ounces Young Jackfruit, Drained and Rinsed
1/2 Teaspoon Dried Rosemary, Crushed
1/4 Teaspoon Ground Black Pepper

Ginger-Scallion Slaw:

1 Cup Roughly Chopped Scallions
1 Inch Fresh Ginger, Peeled and Chopped
2 Tablespoons Lemon Juice
2 Tablespoons Rice Vinegar
1/4 Teaspoon Salt
1/4 Cup Olive Oil
1/2 Medium Head Green Cabbage, Shredded (about 6 Cups)
1 Cup Shredded Carrots

3 – 4 Sandwich Buns, for Serving

Place a medium saucepan over moderate heat. Add the oil and onion, stirring periodically until softened and aromatic. Introduce the garlic and tea leaves next, cooking until golden all over. Give it time, because this could take 10 – 15 minutes to properly brown. Stir in the Erysweet (or sugar, if you’re not worried about making this sugar-free) and then quickly deglaze by pouring in the lemon juice, vegetable stock, and soy sauce all at once. Thoroughly scrape the bottom of the pan to make sure that nothing is sticking and burning.

Add the jackfruit, rosemary, and pepper next, stirring gently to incorporate without splashing. Turn down the heat to medium-low and simmer until most of the liquid evaporates; about 20 – 30 minutes. Use the side of your spatula to roughly mash/shred the jackfruit once it’s fork-tender.

For the slaw, toss the scallions, ginger, lemon juice, vinegar, and salt into your blender. Pulse to break down the more fibrous aromatics, pausing to scrape down the sides of the container if needed. With the motor running, slowly stream in the olive oil to achieve a creamy emulsification. Pour the dressing over the cabbage and carrots in a large bowl, mixing to thoroughly coat all of the veggie shreds.

To serve, lightly toast the buns and top with generous spoonfuls of the stewed jackfruit and slaw. Devour immediately! These are unapologetically messy sandwiches, so don’t be afraid to dive right in trying to be dainty about it. The buns will only grow progressively more soggy once fully assembled.

Makes 3 – 4 Servings

Printable Recipe


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Summertime Snow Day

“Healthy” ice cream is all the rage these days, churning up new pints that promise more protein than your average energy bar, often with an equally chalky flavor to match. Seeking to redefine the category without the hype, Snow Monkey has an ambitious goal of crafting a frozen treat that is both delicious and nutritious. Superfoods like hemp seeds and sunflower butter blend into unconventional treats, taking a wholesome and unrefined approach to the concept, unlike the icy alternatives.

Fully loaded with 20 grams of protein and 12 grams of fiber all told, eaters are encouraged to indulge in the entire pint without remorse. That would be one hefty snack, if not a full meal, as this is one genuinely satisfying and energizing scoop. I daresay the Goji Berry variety may just be the new acai bowl, brilliantly purple and every bit as refreshing, fruity, yet subtly tangy and tart. I must say, however, that the Cacao was easily the winning flavor between the two. Gentle, measured sweetness allowed the natural bitter edge of the chocolate to remain, granting it a greater depth and dimension than most purely chocolate treats are allowed. Reminiscent of chocolate sorbet, it’s light, easy to eat; a refreshing way to refuel without weighing you down.

Granted, Snow Monkey hasn’t hit on the fabled perfect food quite yet. Don’t dig in expecting a decadent ice cream experience, as this powerful formula was conceived of less as an indulgent dessert, but more as high-octane frozen fuel to suit an active lifestyle. Not quite creamy in the traditional sense, but smooth and silky, thick enough to linger momentarily on the palate, it’s a tasty reward that comes close, but may not quite fulfill every sweet tooth’s craving. The banana-forward flavor is another potential barrier to mainstream acceptance, owing much of its sweetness to the pureed fruit.

For a healthy treat, there’s no comparison; I’d dig into the freezer for a spoonful rather than another bite of a boring granola bar, any day of the week.


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Be a Peach, Will You?

Peaches have been on my mind lately, and not just because they’re at the peak of perfection right now, flooding the markets across the country. Peach madness is actually coming to a close in the bay area, where unusually warm weather has facilitated early harvests and particularly exceptional yields. In its wake, I’m left with memories of almost a dozen peach-centric menus dreamed up by my good friend Philip Gelb, mastermind and chef behind Sound & Savor. Each dinner presented the humble fruit in an entirely new light, inspired by a diverse range of cuisines and almost no repetition between meals. It would be impossible to pick out just one favorite set of plates, let alone a single dish, but there is one in particular that inspired me to head straight for the kitchen as soon as the bold flavor combination touched my lips.

Wasabi and peaches may sound like odd bedfellows, but once you’ve tried them together, the suggestion doesn’t sound so crazy. Bright, assertive spice takes the lead, flaming out quickly to the round, soothing sweetness that only a truly superlative fresh peach can provide. A subtle floral quality can be found in the very best fruits, adding another dimension to this duo. Blended into a velvety vinaigrette and lavished over a simple summer salad, it shines with a clarity of flavor that’s difficult to beat, no matter how basic it may seem on paper.

The best thing you can do with superlative ingredients is just not mess them up. Seek out only the juiciest, sweetest peaches to prove that point with every invigorating bite.

Wasabi-Peach Dressing

1 Very Ripe, Large Peach
2 Tablespoons White Miso Paste
1/2 – 1 Tablespoon Wasabi Paste
3 Tablespoons Lemon Juice
1/2 Cup Avocado Oil

Salad:

2 – 3 Persian Cucumbers, Thinly Sliced
1 (10-Ounce) Package Cruciferous Crunch Collection (Or About 6 – 7 Cups Shredded Slaw Mix; 1 Cup Shredded Broccoli Stems (Optional), 2 Cups Shredded Brussels Sprouts, 2 Cups Shredded Kale, 2 Cups Purple and/or Green Cabbage)
1 Large Peach, Thinly Sliced
1/2 Cup Chopped, Toasted Pecans

To make the dressing, pit the peach and chop it into rough chunks. Toss it into the blender along with the miso, wasabi, and lemon juice. Blend to combine, pausing to scrape down the sides of the canister if needed to incorporate everything. With the motor running, slowly drizzle in the oil, allowing it to emulsify into a silky-smooth and thick vinaigrette. Add more wasabi to taste if desired.

For the remainder of the salad, simply toss together all of the vegetables and fruit. Add enough dressing to coat but not drench the mixture (you’ll likely have extra leftover dressing, which keeps well in an airtight container for about a week in the fridge,) top with chopped pecans, and serve right away.

Makes About 4 Servings

Printable Recipe


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Spiraling Out of Control

Will It Noodle? Like the popular series inspired by one particular turbo-charged blender, challenging contenders to step up to the plate for possible processing, the answer is invariably an emphatic yes. Testing the limits of my trusty spiralizer has proven far more gratifying though, since these trials end with delicious strands of vegetables, rather than a pile of useless rubble. Zucchini tends to get all the fame and glory, shredding easily and blending seamlessly with any bold sauce, but there’s a wide range of unsung plant-based options, ripe for the noodling.

Scrounging through the fridge for a more reasonable dinner than greasy takeout or cold cereal, my intention was never to make something worth posting about, and yet the results were too beautiful to ignore. Spinning up an orange-fleshed spud instead of squash started out my bowl with a hearty, substantial base for a southwestern-inspired celebration of summer. What’s more important than the individual components, however, is the basic concept. There’s so much more than just green zucchini out there, perfect for spiralizing. Harder root vegetables can still be eaten raw, but depending on your preference, might be more enjoyable lightly steamed and softened. With that in mind, I would invite you to consider the following alternatives:

  • Sweet Potatoes/Yams
  • Beets
  • Daikon
  • Carrots
  • Parsnips
  • Broccoli Stems
  • Turnips
  • Jicama
  • Cucumbers

Don’t stop there. On the sweeter side of the menu, apples can turn into noodle just as easily, along with a full rainbow of more exotic fruits and vegetables. Once you’ve got a spiralizer, you have instant access to endless pasta replacements. Keep on whirling your way through the produce bin with abandon! There are just a few guidelines to determine the best bets for noodling:

  • Don’t use anything with a hollow or highly seeded core
  • Pieces should be at least 2 inches in diameter and 2 inches long to create full strands
  • Firmer, more solid-fleshed options will yield the best results

It feels silly to write out this formula as a full recipe; all quantities and ingredients are entirely adjustable. Not feeling corny? Lose the kernels. Prefer peas? Invite them to the party! In truth, I would have preferred pinto or black beans to fit the theme better, but chickpeas were the only canned legumes in the pantry at the time. Despite that shortcoming, I don’t think the end results particularly suffered. The most important takeaway here is that if you’re wondering, Will It Noodle?, there’s only one way to find out… And it’s almost always a delicious experiment.

Southwestern Sweet Potato Spiral Bowl

8 Ounces Spiralized Sweet Potato, Raw or Lightly Steamed
1/3 Cup Corn Kernels
1/2 Cup Chickpeas
1/2 Avocado, Sliced
1/3 Cup Cherry Tomatoes, Halved
1/4 Cup Salsa
1/2 Cup Shredded Lettuce
1/3 Cup Sliced Bell Peppers

Quick Chipotle Crema

3/4 Cup Raw Cashews
1/2 Cup Water
2 Tablespoons Lime juice
1 Chipotle Chile Canned in Adobo + 2 Tablespoons of the Adobo Sauce
1 Tablespoon Tomato Paste
2 Teaspoons Nutritional Yeast
1/2 Teaspoon Salt

Begin by tossing all of the ingredients for the chipotle crema into your blender and cranking it up to high. Thoroughly puree until completely smooth, pausing to scrape down the sides of the containing if needed. You will likely have more crema than needed for one portion, but trust me, you’ll wish there was even more leftover once you taste this stuff. In fact, feel free to double the quantities and save the sauce in an airtight container in the fridge for up to a week.

Spoon a generous dollop or two of the chipotle crema onto the spiralized sweet potato and toss to thoroughly coat the noodles. Place in a large bowl, and pile the remaining vegetables on top in an attractive pattern (avocado rose not required.) Dig in!

Makes 1 Serving

Printable Recipe


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Strawberries, Scoops, and Social Hour

June gloom is a real weather phenomenon that plagues much of the California coast, just as we begin to settle into a comfortable summer routine. Low lying fog clouds the city streets, bringing with it a clammy, cold dampness that’s hard to shake off. Though the southern part of the state is frequently credited for this plague, bay area residents are just as well versed in the ways of the haze. Though the effect has been mild this year, it’s still routine to bundle up in long sleeves and a jacket before heading out each morning.

That said, no temperature is ever too cold to enjoy ice cream. The frozen desserts program is already in full operation over at Nourish Cafe, where I’ve begun churning away to share some of my favorite sweet scoops. These new blends are based on my original recipes from Vegan a la Mode, retrofitted to accommodate a wider range of palates, preferences, and behind the scenes, commercial production. You really come to appreciate the ease in which full ice cream parlors dish out dozens of flavors once you’ve spend the weekend cooking and churning gallons of just two creamy bases.

It’s a labor of love, because now I can share my passion for ice cream with a whole new audience. Fresh Strawberry and Citrus Zinger Ice Cream are the current frozen features, available 7 days a week, rain or shine, gloom or summer glow. As we bid farewell to June, there’s nothing stopping the tidal wave of ice cream indulgence, which is why we’re celebrating with a grand ice cream social. If you’re local to the bay area, meet, greet, and eat with us! While mingling and munching, I’ll share tips on how to make healthier vegan frozen treats and answer all your churning questions. Don’t miss this premier plant-based ice cream social, if only for access to the unlimited topping bar.

If you’re not local, I’m very sorry for your loss. However, I would never be so cruel as to tease you with unattainable delicacies, out of reach but for a select few. You can whip up that very same strawberry sensation anywhere in the world- Although I’ve scaled down the batch for you, just in case you didn’t need to make 100+ servings at once.

Fresh Strawberry Ice Cream
Adapted from from Vegan a la Mode

1/2 Cup 100% Grade B Maple Syrup
1 1/2 Tablespoons Arrowroot
1 Pounds Fresh Strawberries, Hulled and Roughly Chopped
1 1/2 Teaspoons Lemon Juice
1 Cup Full-Fat (Canned) Coconut Milk
1/4 Cup Plain, Non-Dairy Milk
1 Teaspoon Vanilla Extract
1/8 Teaspoon Salt

Vigorously whisk together the maple syrup and arrowroot in a medium saucepan. Once the starch is incorporated smoothly without any remaining lumps, add the strawberries. Pour in the non-dairy milk, stir to combine, and turn on the heat to medium. Bring to a boil and then reduce to a simmer, stewing the berries gently for about fifteen minutes. Remove the pan from the heat, incorporate the vanilla and salt, and cool completely.

Chill in the fridge for at least three hours before transferring the mixture to your blender and thoroughly pureeing. If you don’t have a high-speed blender that will thoroughly pulverize all of the fruit into a silky-smooth custard, pass the base through a fine-meshed strainer and discard the solids.

Churn according in your ice cream maker according to the manufacturer’s instructions, or give an alternative freezing method a spin!

Makes About 1 1/2 Quarts

Printable Recipe