I was recently asked to create a healthy tailgate snack for a segment on a local morning news show, and the first thing that came to mind for me was the crowd favorite seven layer dip. I love finding healthier ways to enjoy favorite foods, and this recipe is just an example of that. Traditional seven layer dip is full of sour cream, refried beans and tons of cheese. I cleaned it up by adding more veggies, including chopped romaine lettuce as the base, and subbed the sour cream for protein-packed plain Greek yogurt. I also used crumbled goat cheese in place of the traditional cheddar cheese. Goat cheese is more easily digested than cheese from cow’s milk, and I think it gives this dish a nice tangy flavor. And, a little goes a long way with goat cheese — you really don’t need much to get big flavor. I think you’ll find my Healthier Seven Layer Dip recipe just as big on flavor as the traditional recipe, AND you’ll be able to wear your jeans the day after your tailgate or party! HEALTHIER SEVEN LAYER DIP Ingredients: 2 cups chopped romaine lettuce 2 ripe avocados 1/2 teaspoon sea salt Juice of 1/2 lime 1 cup Greek yogurt 1/2 cup chopped cilantro 1/4 cup diced jalapeños (optional) 1 can black beans, rinsed & drained 1 cup cherry tomatoes, quartered 1/2 cup frozen corn, rinsed in warm water and drained on a towel 1/2 cup sliced black olives 1/2 cup crumbled goat cheese Chopped green onion to garnish Directions: In a 9-inch round pie plate, layer the romaine lettuce spreading evenly across the dish. In a small bowl, smash the avocado with the 1/2 teaspoon...Read More
This recipe is one of the very first recipes I ever shared on my blog, and it’s seriously one of my all-time favorite veggie dishes. I discovered a similar roasted cauliflower at the hot foods bar in Whole Foods a few years back, and went on a mission to recreate it as closely as I could. I think it’s pretty close. Even if you don’t think you are crazy for cauliflower, I encourage you to give this dish a try. The curry powder and the garam masala give the cauliflower a sweet, spicy flavor, and the other hint of sweetness from the fennel seeds and the green peas just pulls it all together so deliciously. Garam masala is a blend of ground spices common in North Indian and other South Asian cuisines. You can find it with all the other spices at your grocer. Cauliflower is in the cruciferous vegetable family, along with other veggies like broccoli, cabbage, and brussels sprouts. All cruciferous vegetables are super nutritious, and cauliflower is no exception. Cauliflower provides antioxidant nutrients to support and boost your body’s detox system. It also provides vitamin C, manganese and many phytonutrients, all important antioxidant nutrients which could help you to avoid chronic and unwanted oxidative stress. Lastly, but certainly not least, cauliflower is an excellent source of vitamin K, which is one of the most potent anti-inflammatory nutrients. Click here to read more about chronic inflammation and its dangers. Pair this dish with roasted chicken or fish…promise it’ll be your new favorite side dish! INDIAN STYLE ROASTED CAULIFLOWER Makes 4-6 servings Ingredients: 1 head cauliflower, cut into florets 1 medium yellow onion, chopped 2 garlic cloves, minced...Read More
I wish I would’ve thought to use kale and avocado together in a salad sooner! A perfectly ripe avocado and a few other ingredients (which you probably already have in your pantry) are all you need to turn tough, kind-of-unsexy kale into a delicious and easy-to-eat salad. What makes this salad is the sweet and tangy dressing and briefly massaging the dressing and the ripe avocado into the kale leaves, and then letting it sit and soften up for a few minutes before serving. The acid in the lime juice and the vinegar help break down the fibers in the kale, making it a lot more tender and easier to chew. Kale is full of fiber, and is a superstar as far as antioxidants go. The powerful antioxidants that are found in kale protect our cells from free radicals that cause oxidative stress, which is involved in many diseases. Kale also has strong anti-inflammatory properties, and it assists in the body’s detoxification process. Avocados are a wonderful source of healthy, monounsaturated fat, which helps you to stay full and satiated for longer. This salad is perfect as a side dish, but it’s also really great with a piece of grilled wild caught salmon on the side (roasted or grilled chicken is great too). TANGY CHOPPED KALE & AVOCADO SALAD Ingredients: 1 bunch of kale, stems removed and finely chopped 1/2 medium avocado, pit and peel removed 1 medium carrot, grated (about 1.5 cups) 2 green onions, roots removed and thinly sliced 2 tablespoons rice vinegar 1 tablespoon lime juice 1 tablespoon toasted sesame oil 1 tablespoon tamari or lite soy sauce 1/2 tablespoon honey 2 tablespoons slivered almonds Directions: Wash and dry...Read More
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