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Whole Wheat Sweet Potato Pierogi’s

Posted on by Real Food Moms


CookedPierogies

This month Jane Pilanski an intern with realfoodmoms.com, created The Recipe Redux Recipe Blog. The Recipe Redux challenged us to create a recipe using a favorite kitchen tool or piece of cookware passed down by one of our relatives. To create these Pierogies, I was fortunate enough to use my Great-Grandmother, Regina Grzyb’s rolling pin.  My maternal Grandfather’s (Pop-Pop’s) Mother, she was a first generation American born to Polish immigrants.  Although I did not know her well, besides the time my family lived in the upstairs apartment of her house when I was a little girl, using her rolling pin connected me to her, my family, and my heritage.  When Pop-Pop gave me the rolling pin, he nostalgically told me of his Mother making chruściki, Polish pastries made from fried dough.  He says that when he was a little boy, he would sneak up while she was rolling out the pastries and steal some of the sweet dough; when he got caught, she’d tap him lovingly (I’m sure) with the rolling pin.  A few Christmases ago, I was given her chruściki recipe, which I cherish. 

As I made these updated Pierogies for this Easter for my family, I could only imagine she would have done the same, as she without a doubt made Pierogies and Polish sweets for the holidays. 

  • To update classic Polish pierogies, I swapped whole wheat flour for all purpose and switched white potatoes for sweet potatoes for extra nutrients. 

Ingredients:

  • 2 cup Whole Wheat flour
  • 1 tsp Sea Salt, divided
  • 2 oz Plain 0% Greek Yogurt
  • 1 cup Nonfat Milk (Skim)
  • 1 cup, chopped yellow onion
  • 3 cloves Garlic
  • 1 sweet potato, 5" long
  • 1/2 cup, shredded Cheddar cheese
  • 1/2 tsp, ground Pepper Black
  • 1 tablespoon Olive Oil

Directions:

Dough Dirctions:

  • Mix flour, yogurt, 3/4 cup of milk, and 1/2 tsp of salt together to form a thick dough. This can be done by hand but a stand mixer with a dough hook is best.
  • After the dough is combined in a ball, refrigerate for 30 minutes. Meanwhile start the filling.

Sweet Potato filling: sweet potato filling

  • Bring a large pot filled with water to boil, over high heat.
  • Peel and cut sweet potato into 2 inch cubes and add to pot. Cook potatoes until fork tender.
  • Finely dice 1 cup of onions and 3 cloves of garlic. This can be done by hand or in a food processor. Add onions and garlic to small pan, over med-high heat, drizzle with olive oil. Let onions and garlic cook until soft and tender.
  • When potatoes are tender, drain water and add onion and garlic mixture to the potatoes, off heat. Begin to mash using hand mixer or potato masher, adding up to a 1/4 of a cup of milk for creaminess.
  • Add salt and black pepper to taste.

Assembly:

Pierogi doug

Remove dough from refrigerator and divide into two smaller balls. Dust surface with extra flour and roll ball out flat until its 1/4 in thick

 

 

Pierogi rounds

 

 

 

 

 

  • Using a 4 inch diameter cookie cutter (or I used the top of the Nutribullet cup) begin to cut circles.
  • Add about a tablespoon of the potato mixture into the center of the dough circles and fold in half, using a fork to seal the edges.
  • Continue until all the dough is used. There should be enough for 20 pierogies. 
  • Using a 4 inch diameter cookie cutter (or I used the top of the Nutribullet cup) begin to cut circles.
  • Add about a tablespoon of the potato mixture into the center of the dough circles and fold in half, using a fork to seal the edges.

Cooking:

  • Bring a large pot of water to a boil over high heat, and add the pierogies in, one-by-one, making sure not to crowd the pot. Boil them for approximately 5 minutes or until they float.
  • In the same small pan that you cooked the onions and garlic in: over medium-high heat, refresh the olive oil and add the boiled pierogies until they are lightly browned and are crispy then serve.

Recipe Facts: 

Preparation Time: 60 minute(s)
Cooking Time: 30 minute(s)

Nutrition Facts: Serves: 20 Serving Size: 1 Pierogi (46g) 

Calories: 75.7, Fat Calories: 18.5, Total Fat 2.1g, Saturated Fat 0.9g, Cholesterol 3.7mg, Sodium 90.6mg, Total Carb 11.6mg, Dietary Fiber 1.6g, Sugars 1.4g

 

 

Cauliflower Hummus Patty: Cook Once, Eat Twice

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A Play on Patties : While St. Patty’s Day will be over by the time The Recipe ReDux rolls around this month, we’re celebrating the ‘patty’ all month long. The "patty" theme reminds me of my English Grandmother as she always refered to hamburgers as "patty's".  I decided to make a vegetarian patty using two family favorite foods cauliflower and chickpeas. The ingredients used with the chickpeas is what is used in a traditional hummus and I decided to add the health benefits and creaminess of cauliflower. You can cook once, eat twice with this recipe. The cooked cauliflower can be used as a side dish. You would double the portion and save 2 cups for this recipe.  

Ingredients:

  • 3 tablespoon Olive Oil
  • 3 cloves Garlic, raw
  • 1 tsp Turmeric
  • 1/2 tsp(s) Cumin, ground
  • 1/4 teaspoon Hain Sea Salt
  • 2 cups Cauliflower chopped (1/2" pieces) 
  • 15oz  Garbanzo Beans (canned beans work well) I prefer using a BPA free organic brand.
  • 1/4 cup lemon juice
  • 1/4 cup tahini
  • 1 egg beaten
  • 1 cup of spinach (optional to place the pattys on)
  • 1 large radish sliced optional

Tip: Cooking the spices brings out the flavors of the spices

Tip: Turmeric has anti-inflamattory benefits

Directions:

  • Preheat oven to 375ºF. Line a baking sheet with parchment paper or spray with olive oil. A olive oil mister works well.
  • In a 10 inch sauce pan or saute pan add 2 T of olive oil and garlic once garlic is slightly golden add the cumin, turmeric and salt.
  • Add the cauliflower and mix well. Place a cover 95% on the pan. Cook for 5-6 minutes until cauliflower is soft. Tip: If cooking once, eating twice this can be used as a side dish. 
  • Once cauliflower is cooked add the lemon juice and either use a potato masher or a fork and mash the cauliflower together in a medium bowl. You can puree it in either a high speed blender or food processer.
  • Add the remaining 1T olive oil to the pan and add the garbanzo beans cook for 2-3 minutes.  
  • Use a potato masher or fork mash the chickpeas not smashing them to leave some texture. 
  • Stir in the tahini, Fold in the beaten egg.
  • The mixture is moist, so it's best to use a ice cream scoop and place them on the baking sheet and use the back of the ice cream scoop to press it down to burgers. 
  • Bake for 15 minutes, carefully flip them using a spatula. 
  • Bake for 5 minutes more until lightly browned. 
  • These can be served  as pictured here on top of 1 cup of spinach with sliced radishes and a tztiziki sauce on a roll  or pita bread. 

Nutrition Facts per serving (89)g = 1 Patty – Prepares 11 Patties

Calories: 118, Total Fat 7.2g, Saturated Fat 1g, Cholesterol 14.9mg, Sodium 81mg, Total Carb 10.2g, Dietary Fiber 3g, Sugars 0.9g, Protein 4.1g

tztiziki sauce: is optional but a tasty way to top this burger.

  • 6 oz Greek Yogurt
  • 1 Tablespoon lemon juice
  • 1/8 teaspoon sea salt
  • 1 small garlic clove
  • 1/4 cup cucumber diced
  • parsley

​Directions:

  • In a small bowl add all of the ingredients and stir together. Garnish with parsley. 
  • Place remainder in a sealed container, label and date it. 

Nutrition Facts: Prepares 14 – 1 Tablespoon servings.

1 serving =  7.2 calories, Total Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Sodium 28.7mg, Total Carb 0.9g, Dietary Fiber 0g, Sugars 0.1g, Protein 0.5g

  • 1 cup of Spinach = 7 calories
  • 1 Radish sliced= 1 calorie

I hope you enjoy this cauliflower hummus "patty" as much as we did! Please let us know your thoughts!

 

Hot Chocolate Almond Joy

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Hot Chocolate RRD

This has been an extremely snowy cold winter and I have been drinking a lot of different hot beverages this months Recipe ReDux theme was perfect for me. 

As I am so ready for Spring! 

This month's Recipe ReDux theme, Beverages Are Hot - That which is served in a mug, glass, or stein is becoming just as interesting as what’s on the plate. New cocktail-only blogs are emerging. Pinners are cooking with their Keurig K-cups. Hot beverages have gone way beyond hot cocoa. Beverages are in! Whether you’re serving something hot or cool, kid-friendly or happy hour worthy, show us your healthier drink.

I happen to love dark chocolate and winter is still happening so I decided to make a Hot Chocolate Almond Joy for some friends. They loved it! It brought them back to their childhood with a friend licking the ladel..

I am dairy free so I used almond milk and love the combination of coconut/almond so I added a bit of coconut milk, then of course my favorite dark chocolate. I decided to melt dark chocolate rather than use cocoa powder. 

Hot Chocolate Almond Joy

  • Ingredients:
  • 1 3/4 cup almond milk
  • 1/4 cup canned coconut milk 
  • 2 ounces of dark chocolate (broken in small pieces)
  • Cinnamon
  • Raspberry's for garnish optional

​Tips: Benefits of Dark Chocolate is that it is high in flavonoids that have antioxidant qualities. 

​Directions:

In a small pot, add almond and coconut milk whisk together. 

Add the dark chocolate and bring to a simmer over medium heat (don't boil). Reduce to low heat for another 3-5 minutes whixk together the chocolate to combine. 

Pour into 2 mugs.

Top each mug with a sprinkle of cinnamon and add a raspberry garnish if desired. 

Tip: A cinnamon/sugar combination can be used to top the hot chocolate almond joy.

Tip: I would suggest purchasing a almond milk that does not contain carageenan as it can cause gastrointestinal discomfort. http://www.cornucopia.org/carrageenan-2013/

 

 

An Insiders View of the Food & Nutrition Conference & Expo 2013

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It’s a new year and a time for reflection. The Academy of Nutrition and Dietetics Food and Nutrition Conference and Expo FNCE in Houston, Texas 2013 was top on my list. This conference and expo brought together around 7,000 registered dietitian professionals, more than 360 exhibitors and more than 90 journalist for four days of learning and networking which was amazing!

I decided to go to a pre-FNCE workshop which was a culinary tour of Houston. It  was quite informative and delicious. We were lucky enough to have two top rated Houston Chefs as our tour guides. Chris Shepard owner of Under Belly Restaurant "the story of Houston’s Food Culture" http://underbellyhouston.com and Randy Evans owner of Haven http://havenhouston.com a Farm to Table Restaurant. They were both extremely knowledgeable and put together a fabulous tour. 

We started off at H-Mart http://www.hmart.com Korean Grocery where their was an abundance of fresh produce, fish, meat and a wide array of Korean products. We sampled some kimchi which was a treat. They had a large selection of rice cookers and other appliances. We then went to taste Vietnamese food at Huyn Restaurant http://huynhrestauranthouston.com.Table top cooking is popular and we had a chance to try this ourselves. We also  tried a traditional drink which was salted lemonade and soda. We then went on to eat at a British style curry house the London Sizzler Restaurant http://huynhrestauranthouston.com and sampled some tasty Indian cuisine. The green chutney was delicious and so were the tandoori dishes. It was a lot of fun to try so many new Asian foods in Houston.

This year as a member of the press, I had a new perspective at FNCE with different opportunities to learn and socialize. The pressroom gave me access to some insightful books written by academy members and many press room briefings by academy spokespeople.  There were quite a few outstanding educational sessions as always. A highlight for me was a insiders look at new products in the expo.

I happen to love chocolate and a few favorites were Sunsweet PlumSweets http://www.sunsweet.com/products/plumsweets.html  and Dole http://www.dole.com/Products/Banana-Dippers/Banana-Dippers Everyone loves a rich cold treat, which the Dole chocolates covered bananas are! Yonanas  makes it easy to have several different flavors of creamy banana style ice cream. http://yonanas.com. I also found out some really useful information and recipes about brining chicken and turkey from Chef Helen at Kikoman http://www.kikkomanusa.com/brine/   

I was thrilled that so many of the boards exhibited at FNCE and really enjoyed  sampling their delicious whole foods. I was informed about the most up to date research on almonds, walnuts, pistachios, peanuts, dried plums, peaches, strawberries, tart cherries, wild blueberries, mushrooms, raspberries and blackberries.  

The Colors of Health booth caught my attention. This new program designed to encourage the consumption of fruits and veggies suggests “5 Colors. 5 Cups. Every day for better health.”  The Colors of Health mobile app and www.colorsofhealth.com will be up and running shortly which provides tools to help people achieve the 5 colors, 5 cups per day goal.

The FNCE fun continues after the expo floor closes. I attended several networking events which were a lot of fun and informative; the most notable being dinner at the Houston Museum of Natural Science with fellow members of the Food and Culinary Professionals Dietetic Practice Group. A risotto bar in front of the dinosaurs and dessert was an exhibit that included chocolate dinosaur eggs which was spectacular. 

I have realized the importance of social media in the field of nutrition. It was an important feature of FNCE 2013 with the #FNCE hashtag reaching the #1 trending hashtag on Twitter. I attended the FNCE Tweet-Up hosted by Food and Nutrition Magazine. It was fun to meet people who you tweet with. I am already looking forward to FNCE 2014 in Atlanta, Georgia where I can meet-up with some friends from school.   

Disclosure: In the past I have received samples and sponsorships from a few of the exhibitors mentioned above through the Family Food Experts Talk Radio Show and realfoodmoms.com however at the time of this posting I was not financially compensated.

 

Pear Breakfast Pizza with a Almond Crust

Posted on by Real Food Moms

 

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This month's recipe redux theme is Pizza Party. My family loves having a big breakfast on the weekends so I decided to try a breakfast pizza making a gluten free almond crust covered with carmelized pears, almonds, dried plums and optional sprinkle of sugar and cinnamon. This could also be a fun dessert. 

I used an almond crust which is higher in calories because almonds are naturally high in calories and monosaturated fat which has been associated with reduced heart disease risk. Dried Plums are nutrient dense and high in fiber there are no added sugars to dried plums.  This pizza is high in protein and fiber which will keep you full for a while until your next meal or snack. 

Ingredients:

  •      1 tblsp Cooconut Oil
  •       2 cup Almond Flour 
  •      1/4 tsp Baking Soda
  •      1/2 tsp Sea Salt
  •      1/2 tsp cinnamon
  •      1 tblsp Honey  
  •      1/2 tsp vanilla extract
  •      2 medium Eggs (stirred)
  •      1/3 cup slivered Almonds
  •      1/4 cup dried plums (sliced in small pieces)
  •      1/4 cup Vanilla Yogurt (lowfat)
  •       4 medium Pears (sliced)

Directions: Preheat oven 350 F

  • In a medium bowl add almond flour, baking soda, salt, sea salt, cinnamon, vanilla, honey, and eggs mix well. 
  • Roll the dough into a ball cover and regrigerate for 15 minutes.
  • Slice pears
  • Place parchment paper on a pizza pan or sheet pan. Place dough on top of the parchment paper and another piece of parchment paper on top. 
  • Using a rolling pin roll the dough into a large thin circular crust.
  • Place in the oven for 12-15 minutes until lightly golden brown.
  • Brush vanilla yogurt over the crust then add the pear slices.
  • Sprinkle the slivered almonds and dried plums on top. 
  • Tip: (you can sprinkle the top of the pizza with an equal mixture of cinnamon and succanat or sugar)
  • Place in the oven for 10 minutes.
  • Slice into 8 servings

Nutrition Facts: 8 servings

Calories: 449, Total Fat 32.2g, Sodium 208.7mg, Total Carb 33.8, Fiber 10g, Sugars 16g, Protein 15g 

Tip: You could top this with a thin layer of vanilla yogurt.

Tip: Instead of slivered almonds you could use coconut flakes, granola or chia seeds. 

Please let me know your thoughts about breakfast pizza which could also be used as a dessert. 

 

 

Caramelized Tofu in a Peanut Sauce over Spinach Salad

Posted on by Real Food Moms

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Cook Once, Eat Twice: This concept makes mealtime much easier for me. Sauces are quite versatile and you can prepare them many different ways. 

Ingredients

  • 1 Tablespoon Sesame Oil
  • 2/3 cup + 1/ cup Peanut Sauce
  • 1 Package of Firm Organic Tofu (preferably sprouted as it increases digestion)
  • 2 Tablespoon Black Sesame Seeds (black sesame seeds have white sesame seeds could be used) 
  • 2 Tablespoons Dried Sweetened Cranberries (sliced) or Plum Amazins by Sunsweet (they are lower in sugar)
  • 5 pears (peeled and sliced)

Directions:

  • Place tofu on a plate and place a cutting board on top to remove the excess moisture. Let stand for a few minutes and remove the liquid. Cut the tofu lengthwise in half and slice into 1/2 inch cubes. Place a paper towel on top to remove excess moisture. 
  • Place sesame oil in a large saute pan over medium heat.
  • Place tofu in the pan and cook about 3-4 minutes on each side until golden brown.
  • Lower the heat and pour 2/3 cup of the peanut sauce over the top of the tofu. If the sauce looks too thick or is bubbling too much you can add a little bit of water. The sauce will carmelize.
  • Cook until the sauce is reduced about 5 minutes. 
  • Take remaining 1/4 cup of peanut sauce and add 1-2 Tablespoon of water depending on the consistency you would like as a dressing over the spinach. You could warm this up. 
  • Sprinkle with sesame seeds. 

Tip: To lower the sugar content in this dish either replace dried cranberries with dried plunes as dried cranberries are higher in sugar or delete the dried cranberries. 1/3 dup dried plum amazins has 13g sugar compared to 26g sugar

Recipe Facts: 5 Servings: 

1 Portion = 312 Calories, 16g Total Fat, 0mg Cholesterol, 182mg Sodium, Total Carb 95.3g, Dietary Fiber 7.2g, Sugar 20g, Protein 198g

Peanut Sauce: 

Ingredients:

  •          1 tablespoon Sesame Oil
  •          2 clove Garlic, raw
  •          2 Tbsp(s) BRAGG Liquid Aminos
  •          1 cup Coconut Milk, canned (you could use less a small can which is 5.6oz) (you might need to adjust the water) 
  •          3/4 cup Coconut Water
  •          3/4 cup water
  •          3/4 cup Peanut Butter, smooth
  •          1 Tablespoon Honey
  •          2 Tablespoons Red Curry Paste 
  •          Pinch of Red Pepper Flakes

Calories 33, Total Fat 3g, Saturated Fat 1g, Cholesterol 0mg, Sodium 68mg, Total Carb 29 Fiber 0.3g, Sugar 1g, Protein 67g   

Directions:

  • Heat oil in a saucepan over medium heat add garlic and saute until lightly browned.  
  • Add Bragg's liquid amino acids, coconut milk, coconut water, water whisk together.  
  • Add curry paste; stir 1 minute.
  • Whisk in peanut butter, then honey and bring to a simmer.
  • Add red pepper flakes if desired. 
  • Remove from heat, cool. 

This can be made a head of time and stored in the refrigerator for 3-7 days. You may need to add more water as it might be thick once refrigerated for a few days. 

Please let me know your thoughts of this recipe and how you use Peanut Sauce.

Disclosure: This recipe was sponsored by Bragg Organics a Family Food Experts Client. 

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