The Nutritarian

Healthy Eating Insight

Healthy Recipes

Written By: The Nutritarian

Based on my support and belief in programs such as Healthy Schools Campaign, Purple Asparagus, Centered Chef, Common Threads, and MyPlate, all recipes will be geared toward best nutritional practices,  flavor, & fullness.

You will find my recipes to be beneficial in that they can be prepared quickly (this may take practice),  they follow USDA nutritional guidelines, (usually better),  and will provide at least 1 superfood (usually more) according to the Whole Foods Health Starts Here ANDI list.  That being said, have fun, get creative, and MANGIA BENE!

Robust Rustic Roasted Veggie Pizza 

IMG_0155 IMG_0166

by Laine DeLeo

Serves 2-4

Ingredient Quantity
Buckwheat or whole wheat flour (to dust rolling pin) 1 T.
Olive oil, for lightly greasing pan 2 t.
Cornmeal 2 t.
Whole Wheat Pizza Dough 16 oz. bag, 1
Water 2 c.
Carmelina ‘e…San Marzano® Italian Chopped Tomatoes in Puree 1 14.
Red wine 1 T.
Basil, dried 3/4 t. – 1 t.
Oregano, dried (dried from the garden if possible) 1 t.
Thyme, dried 1/4 t.- 1/2
Crushed red pepper 1/4 t.
Sea salt, even blanket over top of sauce to taste
Cracked white pepper, 2-3 blankets over top 2-3 blankets over top, to taste
Onion, small white chopped 1/2-1 small onion
Brussels sprouts, fresh divided: ½ chopped, ½ plucked leaves 1 c., 1/2 chopped, half (or as many as you can stand) plucked leaves
Cauliflower, sliced thin and flat 2-3 cups
Confetti eggplant, thinly sliced 2 small
Broccolette or broccolini, chop entire stem, slice florets flat Approx. 5 stalks
Mushrooms, organic white and portabella sliced thin 2-4 cups
Kale, chopped Several large leaves
Purple cabbage, chopped 1/2 c.
Cranberries, frozen: defrosted 1/2 c.
Daiya mozzarella style cheese 1/2 c. or 3/4 c. for extra cheese
Vegan Shreds Mexican cheese blend 1/4 c. or 1/2 c. for extra cheesy
 

Procedure:

  1. Preheat the over to 350 degrees. Wash all veggies, slice and chop; place in separate bowls.
  2. Lightly smear olive oil on baking pan, and then liberally sprinkle cornmeal on the oiled pan.
  3. Roll the dough into any shape you desire, two separate balls if serving 2 people with differing taste.
  4. Position atop cornmeal pan(s) and place in the oven for 7 minutes.
  5. Begin boiling 2 c. water in large pot.
  6. Pour Carmelina ‘e…San Marzano® Italian Chopped Tomatoes in Puree into a separate pan.  Add wine, basil, oregano, thyme, red pepper flakes, salt, and pepper to taste. Stir. Turn on med-low heat; add onion & Brussels sprouts, stir and cover.
  7. Once water is boiling, add the cauliflower, stir, add eggplant, stir, add broccolette, stir.
  8. Add mushrooms and Kale, DO NOT stir, cover for 1 minute.
  9. Pour all veggies into a strainer/colander; set aside
  10. Spoon desired amount of sauce on the crust, careful not to cover edges; (leftover sauce can be saved and used over your favorite whole wheat pasta) sprinkle a layer of vegan cheeses on top.
  11. Load on steamed veggies, cabbage, and cranberries, sprinkle remainder of cheese on top.
  12. Put pizza back in the oven for 10 minutes until cheese is melted and crust is golden. Remove pizza from oven and top with fresh spinach & arugula. Serve and mangia!

Time saving tip: Defrosted frozen veggies may be substituted for partially cooked fresh veggies. Pre-made whole grain crusts are available. Check the nutrition label for high fiber and no sugar.

Sandwich pizza variation: Make the dough into palm size balls, do everything the same, but fold into a sandwich like you would a big heavy NY style slice. Makes 1-6 sandwiches depending on size.


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* Recipe created by Laine DeLeo, on behalf of Mangia, Inc™

Copyright© 2013, Laine DeLeo

Fresh Pico de Gallo Salsa 

by Laine DeLeo

Serves 2-4

IMG_0295

Ingredient Quantity
Carmelina Brands® Cherry, chopped, or peeled tomatoes 1 14.28 oz can
Drained Carmelina Brands® Italian Carmelina Brands® Lentils (optional) 1 14.28 oz can
Fresh organic tomatoes, one set aside to add later (chunkier) 3
Cilantro, fresh, de-stemmed 1/2 c
Sea Salt 1/2 t. & to taste
Yellow onion, small 3/4 c – 1 c
Lime, fresh juice of one small 1
Jalapeño, de-seeded 1/2-1
A blender I
Organic cucumbers, sliced 1-2
Tips: Delicious as a topping for salads and sandwiches.  Serve with warm pita, toasted wheat bread sandwich or dipping, lentil chips, whole wheat pretzels, Lentil chips, whole grain chips, or pretzels to dip
Sea salt, even blanket over top of sauce to taste
  1. Wash and cut veggies making sure the pieces fit into your belnder, open cans, de-stem cilantro.
  2. Pour Carmelina tomatoes into the blender and add all other fresh ingredients, except one tomato and the lentils.
  3. Add salt, Blend to into desired consistency.  Add last tomato and do a quick short blend allowing for visible chucks of tomato. Continue to next step if adding lentils
  4. Carefully pour lentils into a separate serving bowl.
  5. Chop the extra tomato and any other ingredients to make it chunky and pour over the lentils. Taste adding salt and pepper as necessary.

Tips:  The salsa makes an excellent vegan sandwich, salad toping, or sauce for any protein. Try freshly cut vegetables, whole-wheat pita, and/or toasted wheat bread instead of chips.

* Recipe created by Laine DeLeo, Copyright 2013, in collaboration with Mangia, Inc™

For more information about Carmelina Brands® and great recipe ideas, visit www.carmelinabrands.com.

 Hummus Deviled Eggs 

Serves 4-8 

Ingredients Quantity
Eggs, hardboiledDrained Carmelina Brands® Italian Garbanzo (Ceci) BeansLemon Juice

Kimlan Light Soy sauce

Spice Islands® ground cumin

Morton and Bassatt®  ground coriander

Cayenne pepper

Tahini

Spinach, capers, paprika

41- 14.28 oz. can 

2 teaspoon

3 teaspoons

1/2 teaspoon

 

½-1 teaspoon

Add several pinches

½ teaspoon

Garnish

Copyright© 2013, Laine DeLeo

Procedure for hummus as a dip:

  1. Boil the eggs according to chart below.  Drain and add cold water.
  2. Peel the eggs under water.  Starting at the larger end, (flat side) where the air pocket is, peel under running water by getting under the membrane as you remove.
  3. Open the beans and drain.
  4. Combine all of the ingredients in a bowl garbanzo beans, tahini, lemon juice, soy sauce, cumin, coriander, and a pinch of cayenne (if you like it spicy). Stir until consistency meets desired creaminess, or blend in a food processor.
  5. Wash and slice vegetables, or buy pre-sliced fresh organic vegetables.
  6. Dip freshly cut vegetables, whole-wheat pita, and/or Whole Grain Mini Toasts to dip and enjoy the flavorful, protein, & fiber filled healthy hummus.
  7. Garnish with spinach, capers, and a paprika sprinkle.
Egg Size Degree of Doneness Time Required
 Medium Medium-cooked yolk 5 minutes
Hard-cooked yolk 12 minutes
Large Medium-cooked yolk 6 minutes
Hard-cooked yolk 17 minutes
 Extra Large Medium-cooked yolk 7 to 8 minutes
Hard-cooked yolk 19 minutes

 Healthy Hummus

Serves 4-6

Ingredients Quantity
Drained Carmelina Brands® Italian Garbanzo (Ceci) BeansLemon Juice

Kimlan Light Soy sauce

Spice Islands® ground cumin

Morton and Bassatt®  ground coriander

 

 

Cayenne pepper

 

Tahini

Small avocado

Trader Joe’s Whole Wheat Mini Pitas or Whole Grain Rye Mini Toasts

Sliced vegetables (mushroom, squash, zucchini, carrots, broccoli, celery, cucumbers, or any veggie you want to dip or line a sandwich with).

2- 14.28 oz. can 

2 teaspoon

3 teaspoons

1/2 teaspoon

½-1 teaspoon ground, or to your taste

 

Add several pinches if you want it spicy

½ teaspoon

1

1-2 bags of each

 

1-2 of each variety

 Copyright© 2013, Laine DeLeo

 

Procedure for hummus as a dip:

  1. Open the beans and drain.
  2. Combine all of the ingredients in a bowl garbanzo beans, tahini, lemon juice, soy sauce, cumin, coriander, and a pinch of cayenne (if you like it spicy). Stir until consistency meets desired creaminess, or blend in a food processor.
  3. Wash and slice vegetables, or buy pre-sliced fresh organic vegetables.
  4. Dip freshly cut vegetables, whole-wheat pita, and/or Whole Grain Mini Toasts to dip and enjoy the flavorful, protein, & fiber filled healthy hummus.
  5. Garnish with capers, a paprika sprinkle, and fanned out, thinly sliced avocado slivers.

Procedure for hummus as a sandwich filling:

  1. Combine all of the ingredients in a bowl.  Do not blend.  Stir ingredients together well and use as a thicker sandwich filling on your favorite whole grain bread or tortilla.  Check the ingredient list for your bread and choose one that does not contain unknown ingredients or sugar (in pure form, or disguised).
  2. Slice the vegetables thinly and line or stuff your sandwich with as many nutrient dense vegetables as you’d like or can fit.  I recommend spinach, and zucchini finely sliced. With avocado thinly sliced or spread on toasted whole grain bread or pita.

* Recipe created by Laine DeLeo, Copyright© 2012, in collaboration with Mangia, Inc™

For more information about Carmelina Brands® and great recipe ideas, visit www.carmelinabrands.com.

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