My Famous Salad Recipe & More Favorites (Like Pandas)

Hey, I’m just back from my vacation to Washington, DC and have lots of interesting, historical, and presidentially-inspired food discoveries to share. However, I want to recreate and “health-ify” some of the recipes at home first, so today I will leave you with one of my favorite moments in the Smithsonian – getting to see Julia Child’s kitchen! Whoot, whoot!

julia child kitchen 700

Because I’ve been eating out for the last week and not making new healthy recipes at home, today I’m sharing a recipe that’s been a real superstar for me – Tropical Fusion Salad with Spicy Tortilla Ribbons.  It’s been featured on the COVER of Taste of Home magazine and in a number of their cookbooks. This summer, they have the recipe running in the June/July issue of their sister publication (and one of my favorite reads), Simple & Delicious.

black bean, avocado and papaya salad

Below is the glamor “cover” shot! You can check out my previous post to get the full recipe – this almost no-cook recipe is perfect for these hot dog days of summer when it’s just plain miserable to turn on the oven. It’s also super nutritious too – black beans, avocado, papaya and more! While my recipe instructs baking the tortillas in the oven to crisp them into strips, you can easily crunch-ify them in the microwave or just crumble up some chips as a no-sweat alternative.

2010 MAy taste of home cover

 

 

baby panda

I just can’t resist sharing this photo — the kids and I were so lucky to get to see the panda baby toddle about. He was so cute and endearingly uncoordinated to watch climb over fallen tree trunks or roll down the grassy hill!

Talk to me, leave your thoughts in the comments below.

  • What no-cook recipes do you like to make for dinner?
  • What is your favorite thing to do in Washington, DC?
  • Have you ever seen a baby panda bear?

Summer Suppers – Black Bean, Zucchini & Corn Taco Recipe

Y’all know I like to get my daily dose of lean protein — particularly beef, fish and Greek yogurt (though not all mixed together)!  But sometimes I like a meal that focuses on veggies and alternative proteins – I don’t discriminate!   This recipe for Black Bean, Zucchini and Corn Tacos shows off my favorite bean source for protein (the black bean) and some yummy seasonal produce – it’s the perfect recipe for al fresco feasting, inviting vegetarians over dinner  or a #MeatlessMonday meal.

veggie black bean tacos

Black beans are plain awesome, not just because they taste good but because they work in so many different types of cuisines – South American, Mexican, Cuban, Indian, Creole, Cajun and more!  They are super-packed with phytonutrients, rank low on the Glycemic Index (meaning they provide long-lasting energy) and are, I’m pleased to report, the highest-fiber bean around.  In addition to providing 15 grams of fiber per 1 cup serving (almost 60% of DV), the same size serving offers about 15 grams of protein.

I like to put black beans in my omelets, in soup, on salads, sprinkled on baked sweet potatoes – and of course as the star of tacos.

black bean tacos

Black Bean, Zucchini and Corn Tacos Recipe

  • 1 tablespoon olive oil
  • 1 medium zucchini, chopped ¼’
  • ¾ cup fresh corn kernels (or frozen)
  • ¼ cup diced red onion
  • 1 jalapeno, seeded and minced
  • 1 cup cooked black beans, rinsed and drained
  • 1 tablespoon minced garlic
  • 1 teaspoon ancho chile powder
  • ½ teaspoon ground cumin
  • ½ teaspoon salt
  • 4 ounces queso fresco, crumbled
  • 8 tortillas (I like the corn-flour mix tortillas)
  • Cilantro springs for garnish

Add olive oil to skillet and bring to medium-high heat. Add zucchini, corn, onion and jalapeno and sauté for 4 to 5 minutes, or until veggies are softening and zucchini is starting to turn lightly brown.  Add black beans, garlic, chile powder, cumin and salt to skillet and stir around for approximately 2 more minutes, or until heated through.

If desired, lightly crisp tortillas over gas burner or in a skillet. Add 1/8 of mixture to each tortilla, top with ½ ounce of crumbled cheese, and garnish with cilantro. Serves 4 (2 tacos each)

 

watermelon pureeIf you are wondering what I’m drinking with the tacos (the pink beverage) – it’s watermelon juice and a Nuun Hydration Electrolyte Tab. In the Texas heat, it’s hard to stay properly hydrated – but Nuun is a tasty, sparkling and sugar-free way to keep everything in check. To make the drink, pour about 8 ounces of watermelon juice in a glass (just the stuff that collects in the bottom of your bowl when cutting up a melon or you can puree watermelon chunks) and add ½ Nuun tablet in the flavor of your choice – they even have watermelon!

Just a little hint of things to come starting July 1 – WATERMELON!!! I’ll be talking all things watermelon , every day, for one week – including how watermelon juice actually can benefit athletic performance and recovery!

So, what are you eating for dinner tonight? Please share in the comments, I am always looking for new ideas!

Edible Bowls! Chickpea, Cucumber & Kale in Tomatoes

garbanzo bean and tomato salad

 

“The chickpea is neither a chick nor a pea. Discuss.”  Remember when Mike Myers chatted about this the “Coffee Talk” comedy sketch on Saturday Night Live?

The chickpea, also known as a garbanzo bean, is actually a legume that has been around for more than 7,500 years. A popular choice for man Mediterranean and Indian dishes, the little chickpea is packed with big nutrition – an excellent source of protein, dietary fiber, and vitamin B6 for vegetarians. Vitamin b6 helps to stabilize blood sugar, metabolize foods and make antibodies to ward off disease.

garbanzo beans tomatoes

I came up with this lovely dish for Litehouse Foods and just knew I had to share it here  – it’s perfect for a lunch or light dinner. The cool and crisp salad is dressed with flavors favored along parts of Greece and Italy and packed into a tomato serving as an edible bowl. Did you know the healthy, long-living people of the Mediterranean region eat, on average, nine servings of fruits and vegetables a day? This chickpea salad will get you well on your way to meeting this daily goal.

chickpea salad in tomatoes

Chickpea, Cucumber & Kale Tomato Cups with Feta Dill Dressing

  •  1 ½ cups packed kale or baby kale leaves
  • 1/3 cup fresh cilantro leaves
  • ½ red onion cut in chunks
  • 2 Tbsp fresh lime juice
  • 1 Tbsp minced garlic
  • 1 medium cucumber chopped coarsely
  • 1 (15-oz) can rinsed and drained chickpeas
  • 2 large tomatoes (like Beefsteak variety)
  • ½ cup Litehouse Food’s OPA Feta Dill Greek Yogurt Dressing (plus additional for garnish)
  • 2 grape tomatoes cut in half
  • 2 ounces baby spring lettuce mix

Directions

  1. In work bowl of food processor, add kale, cilantro, onion chunks, lime juice and garlic. Pulse for approximately 1 minute or until ingredients are finely chopped like pesto. Set aside.
  2. In medium bowl, add chopped cucumber, rinsed chick peas and mixture from food processor. Add ½ cup dressing  and mix everything together until thoroughly coated.
  3. Cut large tomatoes in half crosswise and scoop out seeds and pulp with spoon (reserve for another purpose, if desired). Fill tomato cups with chickpea mixture and top with a dollop of dressing and grape tomato half. Serve on top of baby spring lettuce mix. Serves 4.

popsugar nature box hand heart

I have another yummy mention – POPSUGAR Must Have Snacks by Nature Box. I received a box full of these nutritious nom-noms in the mail and have been enjoying mixing up my normal afternoon snacking. Being stuck inside working on the computer (and nursing my sprained ribs) is much more tolerable with five bags of healthy snacks like Blueberry Almond Bliss and Lemon Pucker Pistachios.

Check it out for yourself. For a limited time, the POPSUGAR Must Have Snacks by NatureBox will be 50% off!

MHNatureBox_550x550 popsugar

Disclosure: POPSUGAR and NatureBox provided me with a complimentary POPSUGAR Must Have Snacks by NatureBox box. The opinions I have shared about the box are my own, and POPSUGAR and NatureBox did not tell me what to say or how to say it.

Southwestern Roasted Veggie Wraps, Veggie Snacks & Workouts

You don’t have to be vegetarian to enjoy the wholesome goodness of this Southwestern-Spiced Roasted Veggie Wrap. A spinach tortilla is lightly charred on the grill (or gas burner) and then stuffed with roasted vegetables kicked up with a light dusting of cumin and chipotle chile powder. Perfect for a #MeatlessMonday meal.

roasted veggies in tortilla

Southwestern-Spiced Roasted Veggie Wrap Recipe

  • 1 medium zucchini, cut into ¼” planks
  • 1 medium summer squash, cut into ¼” planks
  • 1 red bell pepper, quartered
  • 2 carrots, quartered lengthwise
  • 2 tablespoons olive oil
  • 1 teaspoon sea salt
  • 2 teaspoons ancho or chipotle chile powder
  • 1 teaspoon cumin
  • 4 spinach tortillas
  • 1 large avocado
  • 2 teaspoon lime juice
  • 4 spinach tortillas
  • 4 ounces fresh spinach leaves
  1. Preheat grill or broiler. In large bowl, toss together zucchini, squash, red bell pepper and carrots with olive oil, salt, pepper, chile powder and cumin with oil. Place in single layer on large baking sheet. Grill or broil vegetables 4 to 6 minutes per side, turning once.
  2. Remove veggies from oven and let cool for 5 minutes; cut into long julienned strips approximately ¼ inch wide.
  3. In small bowl, mash avocado with lime juice. Spread in even portions across each tortilla, leaving a ½ rim at the border.
  4. Spread out a pile of fresh spinach on top of each tortilla. Arrange remaining filling ingredients in a row along in the center of tortilla.
  5. Roll of tortilla as tightly as possible, cut in half crosswise and secure with toothpicks if needed.
  6. If packing in a lunchbox, switch the avocado and spinach steps so that tortilla doesn’t become soggy. Serves 4.

vegetable platter

Three servings of veggies are the recommended bare minimum amount for the daily diet of an adult – are you getting enough?  Snacking on vegetables is a great way to help you meet and surpass this good health goal. this Forget about the chips and cookies; it’s so much easier to reach for a healthy handful of veggies if you’ve prepped them and have them waiting in the fridge.  Keep cut up veggies in single-serve zip-top baggies for on-the-go grabbing – I also love to make mini veggie dip cups to serve the kids after school (great for a party too).

jennifer fisher litehouse mini veggies in dip fridge 2

Oh, one last thing to mention! In a rare moment of organization, I pulled all my workouts and put them on one page that is easily accessible by the category bar under the header.  The precious minutes you save by not having to hit the search bar can be reallocated to some extra burpees. You can thank me later!

workout screen shot

Eat More Fruits & Veggies | Confetti Lettuce Wraps #Recipe

It’s the most wonderful time of the year. Hum along now. There’s fresh produce for shopping with vine-ripe goodness a popping, to nourish my family held dear. Yes, it’s the hap- happiest season of all, with foods so darn delicious and purposefully nutritious, for friends come over to call.  Okay, while I might not be a songwriter at heart, I certainly am a natural-born lover of warm weather and the wonderful bounty of byproducts the spring season brings – namely an abundance of fruits and vegetable, beautiful flowers and the invitation of mild mile upon mile on the running trails.

running through flowers

Today I’m so happy to share a trail running tempo run I created for CorePower.com (and awesome, high-protein recovery shake I frequently drink) and a rainbow-inspired dinner idea for Confetti Veggie, Fruit & Bean Lettuce Wraps – perfect for a  #MeatlessMonday!

Now, onto the food! I love this healthy recipe because it uses more fruits and vegetables that can be counted on two hands. Gobble up a few of these lettuce wraps for lunch or dinner and you’ll be well on your way (if not exceeding) daily consumption goals for fruits and vegetables. Did you know, according to the Center for Disease Control, only a third of American adults report eating two servings a fruit a day and less than 27 percent consumed three or more servings of veggies, the minimum recommended daily amount (RDA)?  Notice how I bolded the word minimum? That’s because the RDA sets forth only the lowest level of nutrients needed for the average, already healthy person to keep from becoming malnourished. The minimum.

fresh fruits and vegetables
Much more than the MINIMUM in this healthy salad recipe!

I truly believe we should all be eating more fruits and vegetables, as opposed to the minimum. I wrote a post for Living Litehouse about how, as Americans, we are blessed to live in a country with easy access to high-quality, fresh foods that are reasonably affordable in the scheme of things. If you don’t agree, put your Starbuck’s latte or iPhone down and think about it for a minute — I’m taking a soapbox stance here.

vintage fruit and vegetable poster
Fill half your plate with fruits and vegetables!

I recently gave an affordable healthy cooking demonstration in a 300+ packed auditorium in the lower-income part of town. The participants were friendly, engaged and open to learning my healthy cooking tips. Many approached me afterward talking about the woes of chronic health conditions (created by being overweight). I got home and, at first, thought it unusual that I had about 250+ more “direct” referrals in my Google Analytics for the day – that is, until I realized that as I was on the stage, all these low-income people were hitting my blog from their smart phones.  This argument that eating healthfully is too expensive gets a reality check. Remember,  you don’t need to shop at Whole Foods (unless you have money to burn) to eat well. Put down the $6 fruit cup and buy a sale-priced 10-pound bulk bag of the grapefruit (or whatever) for half the price at the “regular” grocery store.

A recent Harvard study reports it only takes $1.50 per day to eat a “healthy” diet as opposed to the processed, packaged and convenience diet that has become a way of life for many – I’d even say it costs even less if you know how to shop sales. So, in the end – it’s a priority, do you want a data plan or to die? Okay, I know that’s a little extreme – but you know what I’m saying.

rainbow lettuce wraps

Confetti Veggie, Fruit & Bean Lettuce Wraps Recipe.

  • ½ cup seeded and diced cucumber
  • ½ cup grated carrots
  • ½ cup chopped red onion
  • ½ cup diced strawberries
  • ½ cup diced pineapple
  • ½ cup diced papaya
  • ½ cup diced mango
  • 1 15-oz. can black beans – drained and rinsed
  • 1 tbsp. chopped fresh cilantro
  • 2 tbsp. diced fresh Jalapeno
  • 2 tbsp. green onions, sliced
  • 2 head washed and dried baby romaine lettuce leaves
  • 2 oz. crumbled feta cheese
  • 1 oz. snow pea shoots
  • 4 oz. Litehouse Food’s Huckleberry Vinaigrette* (extra  for dipping)

*You can use any “sweet-ish” vinaigrette you prefer like a poppy seed, honey Dijon, balsamic, etc.  I just love the Huckleberry Vinaigrette by Litehouse Foods because it is so fresh and flavorful, not too sweet – and has actual whole huckleberries in the bottle!

  1.  In large bowl, toss together cucumber, carrots, red onion, strawberries, pineapple, papaya, mango, black beans, cilantro, jalapeno and green onions.
  2. Stir in Huckleberry Vinaigrette (or dressing of choice) and allow mixture to sit for five minutes so herbs rehydrate.
  3. Add a spoonful of fruit and vegetable mixture to the center of lettuce leaf. Repeat for remaining lettuce leaves and mixture.
  4. Sprinkle feta cheese on top of mixture and garnish with snow pea shoots.
  5. Serve with additional Huckleberry Vinaigrette for dipping
rainbow confetti salad

Also makes a great topping for fish, pork and poultry!