You can find more from all of today’s “Life.Style.Live!” guests at the links below:
Michelle Dudash
Indiana Owned – Scout & Zoe’s Treats
Citizens Energy
citizensenergygroup.com/Our-Company/Careers
Band: The Operators
Dental OQ Score
Registered dietitian and chef Michelle Dudash joined us today with her newest recipe for a large batch holiday cocktail, made cheese truffles to nibble on with it and walked us through how to make her Christmas lasagna and antipasto platter. Here’s more from her:
Large-Batch Holiday Cocktail and Cheese “Truffle
1. Large batch cocktails (or mocktails!) are the perfect festive drink to serve when you are entertaining guests. Make it the morning of and quickly dispense for your guests without mess or fuss.
Michelle created this Winter Wonderland large batch cocktail (or mocktail) that is on-trend for this holiday season. Made with POM Wonderful 100% Pomegranate Juice, grapefruit juice, orange juice, and lemonade.
Michelle created this recipe for POM Wonderful to educate on the health benefits and deliciousness of POM. POM Wonderful has more antioxidant potency than red wine and green tea, on average. Fueling yourself with healthy foods, drinks, and antioxidants is your best offense and defense, no matter the time the day. Every bottle of POM is made from pressing whole pomegranates and nothing else—no fillers, and never any added sugar.
Make this drink in a beverage dispenser or pitcher. Add fresh pomegranate arils and sliced citrus for a pretty presentation.
2. At service time, serve with beverage accouterments.
Serve vodka or gin on the side with a jigger for guests to pour their own drink, or skip the booze altogether. Top with sparkling water or Champagne for some fun fizz.
Fresh herbs like rosemary sprigs or thyme add a wintry touch.
3. Serve with Michelle’s Pistachio-Crusted Cheese “Truffles” with Figs
This recipe from Michelle’s new book is sure to please, where you roll the cheese balls in chopped pistachios and dried figs.
Michelle loves using Wonderful Pistachios Roasted & Salted No Shells in her recipes, to save on prep time.
Michelle has partnered with Wonderful Pistachios to help share the health benefits of these tasty nuts, which are a good source of complete plant protein, containing all nine essential amino acids. Pistachios are also a good source of fiber.
For more information visit, dishwithdudash.com.
Michelle’s Winter Wonderland Large Batch Cocktail (or Mocktail)
Ingredients:
- 48 oz POM Wonderful 100% Pomegranate Juice
- 16 oz grapefruit juice
- 16 oz orange juice
- 16 oz lemonade
- 2-3 cups vodka or gin (optional)
- Champagne or sparkling water as a topper when serving
- Rosemary sprig garnish
Directions:
Mix all of the juice in a drink dispenser or pitcher. Add citrus slices and fresh pomegranate arils to garnish the dish. Chill until ready to serve. Serve with vodka or gin and top with Champagne or sparkling water, and a rosemary sprig.
Goat Cheese Truffles with Pistachios and Figs
Goat cheese, pistachios, and figs—a perfect combination to turn into dessert. Figs contain no added sugar and a whopping 5 grams fiber per serving, whether they are fresh or dried. Serve with almond flour crackers or pair with sliced roasted chicken.
Ingredients:
- 1⁄2 cup (56 g) finely chopped shelled pistachios
- 1⁄2 cup (75 g) dried figs, finely chopped
- 1 package (4-ounce [115 g]) soft fresh goat cheese
- 1⁄4 cup (120 g) mascarpone or cream cheese
- 2 teaspoons lemon juice
- 1⁄8 teaspoon ground nutmeg
- 1⁄8 teaspoon salt
- Freshly ground black pepper
- Honey, for drizzling (optional)
Directions:
Place the pistachios and figs in a wide, shallow dish. In a bowl with an electric mixer, whip the goat
cheese and mascarpone until smooth, a few minutes. (Or, if you soften the cheeses at room temperature first, you can mix it by hand.) Add the lemon juice, nutmeg, salt, and pepper, and whip until incorporated.
Use your hands to roll the cheese into bite-size balls. Then roll them in the pistachios and figs. Drop a bit of honey on each truffle, if desired, for added effect.
Suggestions and Variations:
You can swap the pistachios out for toasted walnuts, pine nuts, pecans, or almonds.
TOTAL PREP AND COOK TIME: 30 MINUTES • YIELD: 6 SERVINGS
PER SERVING: 172 CALORIES, 11 G CARBOHYDRATE (2 G FIBER, 0 G ADDED SUGARS, 9 G NET CARBS), 7 G PROTEIN, 12 G FAT, 167 MG SODIUM.
By Michelle Dudash, RDN, from the book Clean Eating Kitchen: The Low-Carb Mediterranean Cookbook: Quick and Easy High-Protein, Low-Sugar, Healthy-Fat Recipes for Lifelong Health
Michelle’s Christmas Lasagna and Antipasto Platter
1. A Christmas tradition every year for Michelle is having lasagna either on Christmas Eve, or Christmas Eve Eve.
To save yourself time and effort with the perfect seasoning, she recommends trying her Spicekick Marinara Spice Kit, which is now debuting its new name and packaging!
Take one can of your favorite crushed tomatoes and stir in one packet of Spicekick Marinara, which contains all of the Italian cuisine essentials and is gluten-free and has no added sugar.
Also, use half of a Spicekick Marinara packet to season the ricotta for layers and layers of flavor.
Use the other half of the packet to season the ground beef while browning.
2. For an easy appetizer or side dish, assemble an easy but impressive antipasta platter.
Arrange burrata or mozzarella cheese, cherry tomatoes, artichoke hearts, roasted bell peppers, olives, marinated mushrooms, canned fava beans, other pickled or roasted vegetables, and crackers or French bread.
Drizzle with Michelle’s Balsamic Vinaigrette, which is simply made with her Spicekick Marinara Spice Kit, olive oil, balsamic vinegar, and Dijon.
For more information visit, spicekick.com
Simple to Assembele Lasagna
I have way streamlined the lasagna-making process with this recipe. We’re talking in the oven after 30 minutes of prep. No kidding. No need to pre-boil the noodles, brown beef, or wash piles of pans. Instead of simmering a complex sauce, look for a high-quality jarred sauce made with extra-virgin olive oil, no added sugar, and only simple ingredients that you’d use at home. Et voila. All you have to do is assemble and bake. Everyone in my family loves it.
FOR THE RICOTTA LAYER:
Ingredients:
- 2 large eggs
- 1 (15-ounce, or 428 g) container low-fat ricotta cheese
- 1 (9-ounce, or 255 g) box frozen spinach, thawed, and extra moisture squeezed out
- 1 Spicekick™ Marinara Spice Kit
- Cooking oil spray
FOR THE REMAINING LAYERS:
Directions:
- 1 (28-ounce) can crushed tomatoes
- 1 Spicekick™ Marinara Spice Kit
- 1 pound (455 g) (93 percent lean) ground beef
- 1 1⁄2 cups (173 g) shredded Italian cheese blend
- 9 sheets whole-grain lasagna (regular noodles, no-boil noodles are unnecessary)
- Preheat oven to 350°F (180°C, or gas mark 4). Spray a 9 x 13-inch (23 x 33 cm) baking pan with cooking oil spray.
TO MAKE THE RICOTTA: Whisk the eggs in a medium bowl. Add the ricotta, spinach, and Spicekick. Stir.
Pour the crushed tomatoes and Spicekick into a large bowl. Crumble in the beef (you do not need to pre-brown the beef unless you really want to).
TO ASSEMBLE THE LASAGNA: Spread 1 1⁄2 cups (300 g) meat sauce in the bottom of the pan. Place 3 lasagna sheets on top. Spread 1 1⁄2 cups (375 g) ricotta in an even layer. Repeat this set of layers once. Sprinkle with 1⁄2 cup (58 g) shredded cheese. Repeat the layers again and top with 1 cup (115 g) shredded cheese.
Cover with foil and bake 45 minutes, until aromatic and the lasagna begins to bubble around the edges. For a browned, crispy top, uncover and increase oven temperature to 425°F (220°C, or gas mark 7) and bake until lightly browned, about 10 to 15 minutes more. Or to keep the top soft, keep baking it covered. Remove from the oven and let rest 10 minutes before cutting into to allow the liquid to reabsorb.
RECIPE NOTE:
If you think your kids will completely freak out at the site of green in the lasagna, it is fine to skip the spinach. Or do what I do: sprinkle spinach on half of the lasagna when you layer the ricotta. Half for you, half for them. Problem solved.
TOTAL PREP AND COOK TIME: 1 HOUR 30 MINUTES • YIELD: 12 SERVINGS
PER SERVING: 264 CALORIES; 9 G TOTAL FAT; 4 G SATURATED FAT; 21 G PROTEIN; 25 G CARBOHYDRATE; 4 G DIETARY FIBER; 73 MG CHOLESTEROL.
By Michelle Dudash RDN, adapted from her book Clean Eating for Busy Families, revised and expanded (Fair Winds Press, 2019)
Michelle’s Balsamic Vinaigrette
Pour 1 Spicekick Marinara Spice Kit, 1/2 cup balsamic vinegar, 1 tablespoon water, and 1 teaspoon Dijon mustard into a mason jar. Whisk. Add 1/2 cup extra-virgin olive oil*. Screw on the lid and shake well to combine. Store in the refrigerator.
*Note: The olive oil in the vinaigrette will become solid when refrigerated. To remedy this, you may remove the vinaigrette from the refrigerator about 15 minutes before using or gently warm the amount you will be using. Or use a different salad oil.
For more from Michelle visit, MichelleDudash.com.
Michelle Dudash, chef & Registered Dietitian joined us today with her favorite way to pre-dinner on Thanksgiving, plus she has a make-ahead dessert that nearly everyone can enjoy.
Thanksgiving Bruschetta Board
Keep the Thanksgiving pre-dinner simple, but satisfying and crave-worthy for all eating preferences.
Start with a centerpiece with height, like grape clusters, orange halves, and sliced figs.
Serve three spreads:
- Tulip Tree Fromage Frais – a local cheesemaker – made from milk and cream
- Spreadable goat cheese, like Boursin.
- Pimento cheese
Crunchy things for topping:
- Nuts are a must. Serve Wonderful Pistachios No Shells in a variety of flavors, like BBQ, Honey Roasted, and Salt & Vinegar, and your guests can come up with all sorts of flavor pairings. Michelle has partnered with Wonderful Pistachios to help share the health benefits of these tasty nuts, which are a good source of complete plant protein, containing all nine essential amino acids. Pistachios are also a good source of fiber. The no-shell varieties are so easy to use in your favorite recipes.
- Cucumber slices
- Thinly sliced Granny Smith apple circles, for a dramatic effect
For the base:
- Large cracker planks for a substantial snack
- Sliced French bread
- Include a gluten-free cracker for different diets
Embellish the board with cured meats, if you wish, like smoked salmon, prosciutto, salami, and mortadella.
Cheese Board Hacks:
- Michelleshowed how to make cheese shards with your cheese knife. These are quick and easy to make and are rustic-looking, giving your board more interesting textures.
- If you don’t have a large wooden board, use a couple layers of brown butcher paper.
Vegan Chocolate Mousse “Shots” with Aquafaba:
This is an eggless chocolate mousse made fluffy with aquafaba.
You will not believe your eyes as you watch aquafaba, the cooking liquid from chickpeas, whip up into a light, puffy cloud, taking the place of eggs in this mousse. When you are craving a deep, dark chocolaty taste that you can lick off a spoon, this dessert is it!
Ingredients:
- 1 cup (175 g) dark or semisweet chocolate chips or chopped chocolate bar
- 2 tablespoons (26 g) sugar, divided
- 2 teaspoons milk
- ½ teaspoon almond or vanilla extract
- Pinch of salt
- ½ cup (120 ml) aquafaba (the liquid from 1 can no-salt-added chickpeas), at room temperature
- ½ teaspoon cream of tartar
- Toasted slivered almonds, for garnishing
- Seasonal fruit like pomegranate arils, clementines, or raspberries, for garnishing
Directions:
- First, melt the chocolate. For this, you have two different options:
- The “easy” way: Microwave the chocolate in a microwavable bowl for 1 minute. Stir. Microwave for 30 seconds. Stir. Microwave for 15 seconds and stir many times until smooth.
- The purist way: Heat 1 inch (2.5 cm) of water in a saucepan over medium heat. Place the chocolate in a glass or metal bowl and place on top of the saucepan. Stir occasionally and reduce the heat as needed to maintain a simmer. Heat and stir until smooth.
- To the melted chocolate, stir in 1 tablespoon (13 g) of the sugar, milk, almond extract, and salt. Transfer to a large mixing bowl.
- In a separate bowl, whip the aquafaba in a stand mixer with the whisk attachment or use a handheld mixer. Beat on high speed until frothy, about 1 minute. Add the cream of tartar and mix until the aquafaba becomes fluffy. Add the remaining 1 tablespoon (13 g) sugar and beat until it reaches stiff peaks.
- Fold one-fourth of the aquafaba into the chocolate until incorporated. Then fold in another big dollop. Continue a couple more times until all of the aquafaba is used up. Do not overmix or the mousse will lose its airiness. Portion into four to eight serving dishes, like ramekins, martini glasses, shot glasses, or small bowls. Cover and chill for a few hours.
- Garnish with the almonds and fruit.
Recipe Note: Portion into ¼ cup (45 g) shot glasses for extra portion control.
By: Michelle Dudash, RDN, from the book Clean Eating Kitchen: The Low-Carb Mediterranean Cookbook: Quick and Easy High-Protein, Low-Sugar, Healthy-Fat Recipes for Lifelong Health
30-Minute Turkey Ramen Made with Thanksgiving Leftovers
Got turkey? Then you have a key ingredient to make Michelle’s Turkey Ramen with your Thanksgiving leftovers. Michelle’s Turkey Ramen is made easily in under 30 minutes. Make this satisfying soup with just 5-6 ingredients.
Ingredients:
- Ramen noodles (4 servings): either the fried kind you grew up on, or even better, now you can easily find traditional [non-fried] ramen noodles in the international food sections at most grocery stores.
- Leftover vegetables (optional, 1-2 cups): Like thinly sliced carrots, celery, onion, scallions, and/or mushrooms. This is a great way to use up some of the leftover crudité tray.
- Leftover cooked turkey (about 1 lb). If the meat is still on the bone, you can add the whole thing, for added flavor. You can slice it before you add it to the soup, for easier eating, if you wish.
- Broth (about 4 cups): Use turkey, chicken, or beef broth. If you have some gravy you won’t use, add that, too.
- 1 Dash Dinners Ramen Spice Kit: contains ginger, kombu, onion, garlic, and dried mushrooms for light, but complex-tasting bowl of ramen.
- Soy Sauce (1/3 cup)
- Eggs (1 per person)
Directions:
- Boil the ramen noodles separately according to the package directions.
- Gently sauté the thinly sliced vegetables in a large pot until tender, about 5 minutes.
- Add the turkey and large bones.
- Cover the vegetables and turkey with broth, plus 2 cups of water or as needed.
- Add the Dash Dinners Ramen Spice Kit and soy sauce. Bring to a simmer, about 10 minutes.
- Drop in the cracked eggs. Cook until the whites are solid and the yolks are runny.
- Place the noodles in serving bowls and ladle in the soup. Carefully top with 1 egg each.
Find Dash Dinners at Joe’s Butcher Shop, Carmel Farmers Market, or online.
For more information visit, dishwithdudash.com.
This is one TikTok hack you definitely want to know!
Michelle Dudash, RDN, registered dietitian, chef and author of The Low-Carb Mediterranean Cookbook: Quick and Easy High-Protein, Low-Sugar, Healthy-Fat Recipes for Lifelong Health, shared a trick to keep corn from getting all over your floor while she made us her new fall chili recipes.
With football season and a crispness in the air, these chili recipes will definitely satisfy your cravings. There are a lot of different ways to make a delicious pot of chili.
While Michelle loves making a classic pot of chili with beef and kidney beans, here are some additional options with a lighter, seasonal twist.
1. Turkey Chili with Corn
Ground turkey can help cut down on the fat. Use up the end of the season’s fresh Indiana corn for added texture and a pop of sweetness.
For all of your Chili seasoning needs, use Michelle’s Dash Dinners Chili Spice Kit. Packed with all of the chili seasoning essentials, like onion, garlic, New Mexico chile, cumin, coriander, lime zest, and oregano. Dash Dinners are gluten-free and contain no added sugar.
2. 2-Bean Vegetarian Chili with Sweet Potato
You will love how ridiculously easy this chili recipe is. Simply add all of these ingredients to your slow cooker.
3. The right chili toppings and sides for your chili bar are just as important as the chili.
These are Michelle’s favorites: diced avocado, chopped scallions or chives, sour cream or plain Greek yogurt, cheese, like shredded cheddar or crumbled cotija, lime wedges, fresh jalapenos, and hot sauce. Something crunchy like tortilla chips or Fritos. Corn bread.
2-Bean Vegetarian Chili with Sweet Potato
Ingredients:
- 1 pkg. Dash Dinners Chili Spice Kit
- 1 (15-oz) can kidney beans, rinsed and drained
- 1 (15-oz) can black beans, rinsed and drained
- 1 medium sweet potato, peeled and diced
- 1 medium diced bell pepper (use your favorite—green, red, or yellow)
- 1 (14-oz) can crushed tomatoes
- 1 c. vegetable broth
Directions:
Add all the ingredients to a slow cooker*. Stir. Cover. Cook on low for 3 hours.
*You may alternatively simmer all the ingredients in a pot for about 30 minutes.
Serve with: avocado, cheese, scallions
Turkey Chili with Corn
Ingredients:
- 1 tablespoon cooking oil
- 1 pound ground turkey
- 1 Dash Dinners Chili Spice Kit
- 3/4 cup chicken broth
- 1 (14-oz) can crushed tomatoes
- 1 (15-oz) can kidney beans, rinsed and drained
- 1 ear corn, kernels cut off
Directions:
Optional first step: Brown the turkey in the oil on medium-high heat, reducing heat as needed, about 5 minutes. After browning, if brown bits remain on the pan, pour in a splash of the broth and scrape with a wooden spoon, then add to the slow cooker.
Add all the ingredients to the slow cooker. Cook on low 4 hours in the slow cooker, until the flavors are blended.
Apple Recipes for Fall
Michelle Dudash, registered dietitian, chef and cookbook author is back with yummy and super easy apple recipes, whether you have a little or a lot of apples on hand.
1. Griddled Apple Cheddar Sandwiches with Fresh Herbs
This quick lunchtime recipe will satisfy your craving for a grilled cheese sandwich, while adding a bit of sweetness, a dab of earthiness, and 100 percent deliciousness.
2. Homemade Roasted Applesauce
Baking the apples first caramelizes the apples’ natural sugars, resulting in a sweeter taste with no added sugar. This dish is tasty served with roasted pork or swirled into plain yogurt.
3. Michelle’s daughters love this for an afterschool snack: Sliced apples with Nutella
Michelle’s apple tips:
- Apple sweetness and tartness levels vary depending on the variety. So choose appropriately. Granny Smith work well for savory recipes where you don’t want much sweetness. Gala or Fiji apples are good for baked goods, desserts, and salads where you are looking for sweet.
- Store the bulk of your apples in the refrigerator to keep them crisp and fresh. It’s okay to keep a few on the counter for easy grabbing for your kids.
Griddled Apple-Cheddar Sandwiches with Fresh Herbs
By Michelle Dudash, RDN, from her book Clean Eating for Busy Families, revised & expanded
Ingredients:
- 4 slices whole-grain bread (sprouted grain preferred)
- 2 teaspoons (10 g) coarse ground mustard
- 4 thin sandwich-size slices Cheddar cheese
- 1 small Gala apple, cored and very thinly sliced into circles
- 1 teaspoon (7 g) honey
- 1 teaspoon (1 g) coarsely chopped rosemary or thyme
- 2/3 cup (22 g) alfalfa sprouts
- Freshly ground black pepper
Directions:
- Place oven rack on second highest shelf, about 3 inches (7.5 cm) under heating element and preheat oven to a low broil. Place bread on a sheet pan in a single layer and broil until toasted on top, about 1 1⁄2 minutes. Remove pan from oven.
- Spread mustard on untoasted side of 2 slices of bread. Lay 2 pieces of cheese and half of the apple slices on each slice of bread and drizzle honey over the apples.
- Place the pan back in the oven and broil for 5 minutes until apples become tender.
- Remove the pan from the oven. Place rosemary and sprouts on top of the apple slices and sprinkle with pepper.
- Sandwich the other 2 slices of bread on top, toasted side up, and cut in half diagonally. Serve warm.
TOTAL PREP AND COOK TIME: 15 MINUTES • YIELD: 2 SERVINGS, 1 SANDWICH EACH
PER SERVING: 490 CALORIES; 30 G TOTAL FAT; 13 G SATURATED FAT; 22 G PROTEIN; 34 G CARBOHYDRATE; 8 G DIETARY FIBER; 59 MG CHOLESTEROL.
Roasted Applesauce
By Michelle Dudash, RDN
- 8 medium apples (yes, that’s it!)
Directions:
- Preheat oven to 400 degrees F convection. Line a sheet pan with a non-stick baking sheet, preferably, or parchment paper.
- Cut the apples in half and core. Place apples on the baking sheet, cut sides down. Bake until a fork slides in easily, about 20 minutes. Cool for a few minutes until you can handle them with forks.
- Scrape the pulp from the skins, placing the pulp into the blender. If there are any juices left on the pan, scrape down the pan with a silicon spatula and add those to the blender, too. Add 1/4 cup hot water to the pan to release syrup residuals and pour into blender.
- Cover and puree until smooth, working up to high speed.
- Refrigerate until ready to serve, up to 5 days.
Note: Save yourself a step at snack time and portion applesauce directly into individual containers.
Yield: 6 servings, 1/2 cup each ● Prep Time: 20 minutes ● Cook Time: 20 minutes
Per serving: Calories 108; Fat 1 g (Saturated 0 g); Cholesterol 0 mg; Sodium 2 mg; Carbohydrate 28 g; Fiber 5 g; Protein 0.5 g; Vitamin A 2% DV; Calcium 1% DV; Vitamin C 1% DV; Iron 2% DV
For more from Michelle visit, michelledudash.com and dishwithdudash.com.
Michelle Dudash, RDN, registered dietitian, chef and author of the upcoming The Low-Carb Mediterranean Cookbook: Quick and Easy High-Protein, Low-Sugar, Healthy-Fat Recipes for Lifelong Health, is here with her favorite ways to use the delicious Indiana tomatoes that are now bursting off the vines at a garden or farmers market near you.
Quick Fresh Cherry Tomato Pasta
This is a popular dish in Southern Italy’s Amalfi coast, highlighting the amazing tomatoes of the region, plus, garlic, basil, and extra-virgin olive oil. Season with Michelle’s Dash Dinners Marinara Spice Kit.
Tip: Avoid refrigerating tomatoes until you have cut into them or unless they are about to go bad. Refrigerating tomatoes changes the texture and flavor.
Homemade Marinara Sauce
First blanch the tomatoes to easily remove the skins.
Then puree, season, and simmer down on low heat in a skillet to thicken the sauce. Season with Michelle’s Dash Dinners Marinara Spice Kit.
Use in your favorite recipes, like in lasagna, in meat sauce, or on pizza.
Stir into your favorite recipes that use canned tomatoes
Just keep in mind that fresh tomatoes will release a lot of water when cooking, so you may need to reduce the amount of liquid ingredients or simmer longer to thicken. Add to paprikash, tacos, chili, and curry.
Also, canned tomatoes contain added salt, so you may need to add more salt to your recipes when replacing canned tomatoes with fresh tomatoes. Season at the end of cooking.
Sheet pan chicken with bell peppers and pecans
I love the ease of sheet pan dinners, where you place the protein and vegetables on one pan with the seasonings and cook it at the same time. This recipe is a go-to in our house.
Ingredients:
- 2 pounds (910 g) chicken legs (about 6)
- 1 medium red bell pepper, cored and diced 1⁄4-inch (6 mm)
- 1 medium green bell pepper, cored and diced 1⁄4-inch (6 mm)
- 1⁄2 medium onion, diced (about 1 cup [160 g])
- 4 cloves garlic
- 2 tablespoons (30 ml) extra-virgin olive oil
- 1 teaspoon dried thyme
- 1 teaspoon dried basil
- 1⁄2 teaspoon salt
- Freshly ground black pepper
- 1⁄2 cup (56 g) pecan halves
- 2 tablespoons (30 ml) balsamic vinegar
Directions:
Preheat the oven to 400 degrees F (200 degrees C, or gas mark 6) convection. Line a large baking sheet with a silicone mat or parchment paper.
Place the chicken in a single layer on one side of the prepared pan and the peppers, onion, and garlic on the other side of the pan. Drizzle the oil and sprinkle the thyme, basil, salt, and pepper all over. Place the pecans in one section of the pan. Bake until the chicken is browned and cooked through, about 30 minutes. Remove from the oven and drizzle the vinegar on the chicken, peppers, and onions. Transfer chicken to a plate and stir the vegetables and pecans. Roast the vegetables a few minutes longer if they need it to become fork tender.
Suggestions and Variations: Feel free to swap the bell pepper with diced carrots, Brussels sprouts, or other vegetables you may have on hand. Just try to keep the amount the same.
Make It for the Whole Family: My kids love eating chicken legs, but they don’t care for the sight of the mystery “green things” on it, so I skip the herbs on theirs and just season with salt. Everybody’s happy!
TOTAL PREP AND COOK TIME: 1 HOUR • YIELD: 4 SERVINGS, ABOUT 2 LEGS EACH WITH 1⁄2 CUP (115 G) VEGETABLES
PER SERVING: 391 CALORIES, 11 G CARBOHYDRATE (3 G FIBER, 0 G ADDED SUGARS, 8 G NET CARBS), 27 G PROTEIN, 28 G FAT, 428 MG SODIUM.
By Michelle Dudash, RDN, from the book Clean Eating Kitchen: The Low-Carb Mediterranean Cookbook: Quick and Easy High-Protein, Low-Sugar, Healthy-Fat Recipes for Lifelong Health
For more from Michelle, visit:
Have you ever heard of frosé? This is one of the favorite summertime drinks of Michelle Dudash, RDN, registered dietitian, chef and author of The Low-Carb Mediterranean Cookbook: Quick and Easy High-Protein, Low-Sugar, Healthy-Fat Recipes for Lifelong Health. It’s sweet and delicious while also happening to have no added sugar.
Michelle showed us how to make that today, along with some summer snack board ideas and chilled corn soup.
When it comes to snack boards she says, to mix things up, you can customize your pistachios by adding your favorites, like dried fruit or dark chocolate, or make a snack board starring pistachios, fruit, your favorite cheeses, and whole-grain crackers.
For more from Michelle, visit:
ALDI can help us eat well with their summer spread essentials you love that make it faster and easier to save money on all our grocery needs. Michelle Dudash, RDN, registered dietitian, chef and author of the upcoming book, The Low-Carb Mediterranean Cookbook: Quick and Easy High-Protein, Low-Sugar, Healthy-Fat Recipes for Lifelong Health, joined us today to share her delicious summertime menus and recipes, with the help of ALDI.
Whether you’re hosting a cookout with neighbors or entertaining family, ALDI has everything to serve it up right at home—for less.
One way Michelle loves to entertain is with her DIY mezze board. Everything she uses is from ALDI and won’t break the bank.
What Michelle adds to her mezze board: A variety of proteins, like hummus, cheeses, grilled chicken bites and charcuterie
- Never Any! Fresh Antibiotic Free Chicken Tenderloins, grilled on skewers with herbs
- Earth Grown Classic Meatless Meatballs: if you’re looking to switch up your diet this summer, try this meat alternative. The ALDI-exclusive Earth Grown line has a variety of vegan, vegetarian and plant-based options, including kale veggie burgers and vegan shredded cheese
- Park Street Deli Greek Feta Salad with Pitted Olives
- Emporium Selection Fresh Mozzarella in Marinade
- Park Street Deli Roasted Garlic Hummus
- Park Street Deli Chickpea Salad
- Southern Grove Hickory Smoke Flavored Almonds
- Friendly Farms Plain Whole Milk Greek Yogurt, drizzled with olive oil
Veggies and fruits: from fresh and juicy to pickled, ALDI has all the fresh and organic produce you need for your outdoor feasts.
- Mini cucumbers sliced into spears
- Snacking Tomatoes on the Vine
- Organic bell peppers – pop them on the grill to help bring out new flavors
- Great Gherkins Kosher Baby Dill Pickles
- Tuscan Garden Quarter Artichoke Hearts in Water
- Park Street Deli Kalamata Pitted Olives
Breads and crackers
- Specially Selected Mini Naan
- liveGfree Rosemary and Olive oil Gluten Free Crackers
One of Michelle’s favorite things about the mezze board is that it’s mostly prepared with simple assembly and keeps your kitchen cool and clean.
If you want to whip up a simple make-ahead recipe or two, try the following from her new book The Low-Carb Mediterranean Cookbook, out July 6.
Deviled Eggs with Basil and Pine Nuts
Michelle’s guests always go crazy for her deviled eggs, and this her my newest rendition. To make them even easier, add Priano Pesto alla Genovese from ALDI into the yolk filling.
Ingredients:
- 1 dozen Simply Nature Organic Cage Free Brown Eggs
- 1⁄4 teaspoon salt
- 1 (6.7 oz) jar Priano Pesto all Genovese
- 1 tablespoon (lemon juice
- Freshly ground black pepper
- 1 tablespoon Specially Selected Premium Italian Extra Virgin Olive Oil
Directions:
Place the eggs in a pot and cover with water. Bring to a low boil over high heat. Reduce the heat as needed to maintain a low boil for 12 minutes. Remove the eggs from the heat and carefully drain the pot. Fill the pot with cold water and a handful of ice to cool the eggs quickly. Peel the eggs and slice them in half length- wise. Gently remove the yolks. Arrange the egg whites on a baking sheet lined with a paper towel. Sprinkle the whites with salt.
Whip the cooked egg yolks, pesto, lemon juice, and pepper in a food processor until smooth. While running the food processor, slowly drizzle in the oil.
Spoon the mix into a small resealable plastic bag and cut 1⁄4 inch (6 mm) from a bottom corner or use a piping bag with a tip. Twist the bag to push all of the filling toward the tip and squeeze to fill the egg whites with the yolk mixture.
Cover lightly and chill until ready to serve, up to 4 days.
Note: Use older eggs for deviled eggs when possible, because they are easier to peel than fresher eggs. Older eggs have lost some moisture content, creating air gaps between the egg sac and the shell, helping release the shell more easily.
TOTAL PREP AND COOK TIME: 1 HOUR • YIELD: 24 SERVINGS, 1⁄2 EGG EACH
PER SERVING: 64 CALORIES, 0 G CARBOHYDRATE (0 G FIBER, 0 G ADDED SUGARS, 0 G NET CARBS), 4 G PROTEIN, 5 G FAT, 96 MG SODIUM.
By: Michelle Dudash, RDN, from the book Clean Eating Kitchen: The Low-Carb Mediterranean Cookbook: Quick and Easy High-Protein, Low-Sugar, Healthy-Fat Recipes for Lifelong Health
Shirazi Salad
This salad originates from Iran and is used like a condiment since it complements meat dishes nicely, with crisp, fresh vegetables and a big hit of lemon. You can also use limes instead. Toss this salad right before mealtime if you prefer things extra crunchy. Or mix it a few hours in advance if you like a more marinated salad.
This salad originates from Iran and is used like a condiment since it complements meat dishes nicely, with crisp, fresh vegetables and a big hit of lemon. You can also use limes instead. Toss this salad right before mealtime if you prefer things extra crunchy, which is how my Iranian neighbor Sarah prefers it. Or mix it a few hours in advance if you like a more marinated salad.
Ingredients:
- 1⁄2 large English cucumber or 2 small Persian cucumbers, diced small
- 1 medium tomato or 2 Roma tomatoes, diced small
- 2 tablespoons cilantro leaves, coarsely chopped
- 1 teaspoon dried oregano
- 1⁄8 medium red onion, thinly sliced
- 1 tablespoon extra-virgin olive oil
- 2 tablespoons lemon juice
- 1 small jalapeno, seeded and thinly sliced (this is a hot pepper, adjust as needed)
- 1⁄4 teaspoon salt
- Freshly ground black pepper
Directions:
Combine all of the ingredients in a mixing bowl.
Enjoy right away or cover and chill until ready to serve.
Suggestions and Variations:
Jalapeno chile pepper or bell pepper may be a more suitable option if you prefer foods with less heat.
Summer Berry Tarts and Drinks
You’ll love the simple ingredients in this fresh dessert that is made with almond flour and high-quality berries. It contains very little added sugar, yet is totally satisfying.
Michelle loves the simple ingredients in this fresh dessert that is made with almond flour and high-quality berries. It contains very little added sugar, yet is totally satisfying. If you’re not familiar with mascarpone cheese, you’ve probably enjoyed it and didn’t realize it since it’s the creamy filling found in the Italian dessert tiramisu. It has the texture of cream cheese but with a comforting mellow taste, rather than tangy.
Berry tart with mascarpone cream and almond flour crust
FOR THE CRUST:
Ingredients:
- Carlini Canola Cooking Spray
- 11⁄4 cups Baker’s Corner almond flour or meal
- 3 tablespoons Countryside Creamery Unsalted Butter Quarters, melted
- 1 tablespoon Berryhill Honey Bear honey
- 1⁄4 teaspoon ground cinnamon
- 1⁄8 teaspoon salt
- 1⁄4 cup Baker’s Corner Dark Chocolate Morsels
FOR THE FILLING:
Ingredients:
- 1 cup Emporium Selection Whole Milk Ricotta Cheese
- 1 teaspoon Stonemill Pure Vanilla Extract
- 11⁄2 cups fresh fruit, like raspberries, blueberries and sliced strawberries
- To make the crust: Preheat the oven to 350 degrees F. Coat three 4 1⁄2 x 4 1⁄2-inch tartlet pans* with cooking oil spray.
- Combine the almond flour, melted butter, honey, cinnamon, and salt in a bowl. Press into the bottom and lower half of the sides of the prepared pans. Bake until golden and the edges pull away slightly from the sides, 12 to 13 minutes. Let cool in the pans.
- Remove the cooled crusts from the pans. Microwave the chocolate in a bowl in 30-second increments, stirring in between, for a total of about 11⁄2 minutes.
- Stir until smooth. Drizzle the chocolate in the crusts and spread to completely cover the bottom and lower half of the sides.
- To make the filling: In a food processor, whir the ricotta and vanilla until smooth, about 1 minute.
- Spread the cream over the set chocolate crusts. Arrange the fruit on top.
Suggestions and Variations:
If you have mini tartlet pans or one large tart pan, by all means, feel free to use them. You will need to adjust the baking time, since smaller pans will take less time and larger pans will take more time.
Make It for the Whole Family:
You may prefer to use 2 teaspoons vanilla or almond extract plus a drizzle of honey in place of the amaretto liqueur.
TOTAL PREP AND COOK TIME: 45 MINUTES, PLUS COOLING TIME • YIELD: 6 SERVINGS, 1⁄2 TART EACH
PER SERVING: 405 CALORIES, 19 G CARBOHYDRATE (4 G FIBER, 3 G ADDED SUGARS, 15 G NET CARBS), 8 G PROTEIN, 34 G FAT, 70 MG SODIUM.
Celebrate the kickoff to summer with refreshing adult beverages from ALDI
ALDI has their own award-winning wines and world-class beers and seltzers, many of which are under $10.
These three drinks are some of Michelle’s favorites that check all of the boxes:
- Espritza Rosé 4pk Cans: Michelle love these on-the-go cans
- Zarita Lime or Strawberry Margarita
- Moiselle White Sangria
Hurry to your local ALDI or try delivery
Here in Indianapolis, ALDI is reopening a remodeled store on Michigan Road and opening a new store in Speedway this week. Use the store locator tool on ALDI.us to find the store nearest you.
Whether shopping in-store or enjoying the convenience of curbside grocery pickup or delivery, customers can safely shop at ALDI for all their essentials.
For more fun information and tips, visit ALDI.us, “Like” ALDI USA on Facebook and follow @ALDIUSA on Instagram and @ALDIUSA on Twitter. Join in the fun and tag ALDI using the hashtag #ALDILove.
Fun fact: ALDI operates more than 2,000 stores in 37 states, and it’s still growing. As one of America’s fastest-growing retailers, ALDI is on track to be the third-largest U.S. grocery retailer by store count by the end of 2022.
THIS SEGMENT IS SPONSORED BY ALDI.
Are you looking for some healthy Memorial Day Weekend food options? Well, look no further! Michelle Dudash, RDN, registered dietitian, chef and author of the upcoming The Low-Carb Mediterranean Cookbook is helping us kick off the big weekend right with recipes from her new book.
CHICKEN GYRO LETTUCE WRAPS
Ingredients:
I love gyros. So why not create a version that we can make at home with chicken? Marinate the chicken overnight for the full-flavor effect.
FOR THE CHICKEN:
- 1 1⁄2 pound (683 g) boneless, skinless chicken breasts or breast fillets
- 1 lemon, zest finely grated, plus 2 tablespoons (30 ml) juice
- 1 clove garlic, sliced
1⁄2 teaspoon ground cumin - 1⁄2 teaspoon dried oregano
- 1⁄2 teaspoon dried thyme
- 1⁄2 teaspoon salt
- Freshly ground black pepper
FOR THE SANDWICH:
- 8 outer leaves iceberg lettuce
- 1 tomato, sliced
- Very thinly sliced red onion
- 4 thin dill pickle spears
- Tahini Sauce (page 118) or Cucumber Yogurt Salad (page 44)
Directions:
- To make the chicken: Place the chicken on a cutting board and cover with plastic wrap or parchment paper. Pound to 1⁄4 inch (6 mm) thick and cut into 6 pieces. Combine the rest of the chicken ingredients in a wide, shallow dish, making the marinade. Coat the chicken in the marinade. Cover and refrigerate for at least 30 minutes, up to overnight.
- When ready to cook the chicken, move the oven rack to 6 inches (15 cm) below the broiler element. Preheat the oven to low broil. Place the chicken on a baking sheet or broiler pan. When the broiler is ready, place the chicken in the oven on the top rack. Broil until the chicken is cooked through, about 7 minutes.
- Tuck the chicken into the lettuce wraps and serve with the tomato slices, onion, pickles, and Tahini Sauce or Cucumber Yogurt Salad. Or both!
Suggestions and Variations
Gyros can also be made with lamb meat, like loin chops or rump.
TOTAL PREP AND COOK TIME: 30 MINUTES, PLUS MARINATING TIME • YIELD: 4 SERVINGS, 1 GYRO EACH
PER SERVING: 150 CALORIES, 3 G CARBOHYDRATE (1 G FIBER, 0 G ADDED SUGARS, 2 G NET CARBS), 26 G PROTEIN, 3 G FAT, 280 MG SODIUM.
CUCUMBER YOGURT SALAD
In my Sithoo’s house, leben was as much a staple as ketchup was in other homes. She made it by simmering whole milk until it was “so hot that you couldn’t hold your pinky finger in it,” as she liked to explain, followed by squeezing the liquid from the curd while wrapped in cheesecloth.
I think you will appreciate the shortcut I use in this recipe—head straight for the store-bought Greek yogurt! To make it extra rich and delicious, I use 2% or whole-milk yogurt, rather than nonfat yogurt.
Ingredients:
- 1 medium cucumber, peeled and sliced into half-moons (1 3⁄4 cups [210 g])
- 1⁄2 cup (115 g) 2% plain Greek yogurt, pouring off any liquid from the top
- 1 scallion, thinly sliced
- 2 teaspoons white wine vinegar
- 1⁄2 teaspoon salt
Directions:
Combine all of the ingredients in a bowl. You may enjoy the salad immediately or chill until ready to serve, pouring off any liquid.
Recipe Note:
A hard-core purist would salt the cucumbers first, let them sit for 30 minutes, then pat off the liquid released. That’s just not my style. I’m hungry and pretty much want things ready instantly. After pulling the salad from the fridge, however, I will drain off the excess liquid. If you’d like to go the purist route, however, just wait to add more salt to the salad until you’ve tasted it first.
TOTAL PREP AND COOK TIME: 15 MINUTES • YIELD: 5 SERVINGS, 1⁄4 CUP (60 G) EACH
PER SERVING: 24 CALORIES, 2 G CARBOHYDRATE (0 G FIBER, 0 G ADDED SUGARS, 2 G NET CARBS), 3 G PROTEIN, 1 G FAT, 242 MG SODIUM.
TAHINI SAUCE
Ingredients:
- 1⁄4 cup (60 g) tahini
- 1⁄4 cup (60 ml) water
- 1 tablespoon (15 ml) lemon juice
- 1⁄4 teaspoon garlic powder
- Pinch of salt
Directions:
To make the tahini sauce: Combine the tahini, water, lemon juice, garlic powder, and salt in a small bowl.
ITALIAN-INSPIRED GUACAMOLE WITH BALSAMIC, RED ONION, AND BASIL
I’m guacamole- and avocado-obsessed like you, most likely. So why not create a guacamole with an Italian twist? Balsamic is an awesome pairing with avocados. A favorite snack of mine during prime-time avocado season is to mash avocado on a cracker and spritz it with balsamic vinegar.
Ingredients:
- 3 large, ripe avocados
- 1 large tomato, diced, divided
- 1⁄4 cup (140 g) diced red onion
- 1⁄4 cup (10 g) chiffonade basil (stack leaves, roll, and slice thinly)
- 1 tablespoon (15 ml) balsamic vinegar
- 1⁄2 teaspoon salt
1⁄4 teaspoon crushed red pepper flakes - 1⁄8 teaspoon garlic powder
- Freshly ground black pepper
- 2 tablespoons (16 g) toasted pine nuts or chopped almonds
Directions:
- Peel and pit the avocados, saving the pits. Mash the avocados in a medium bowl using the sides of 2 large spoons. Stir in half of the tomatoes*, onion, basil, balsamic, salt, red pepper flakes, garlic powder, and pepper. Place the pits back on top of the guacamole and cover with plastic directly on the surface to prevent browning.
- When ready to serve, garnish with the nuts and the remaining half of the tomatoes.
Suggestions and Variations:
Serve with red bell pepper planks, almond flour crackers, or low-carb chips.
Recipe Note:
- Since tomatoes release water when in contact with salt, only stir in enough tomatoes for the amount of guacamole you will enjoy immediately to prevent a watered-down version. Or use drained, canned, diced tomatoes.
- When selecting perfectly ripe avocados, look for those with skins that are mottled with green and black. Then hold it in the palm of your hand and give it a gentle squeeze. A ripe avocado should yield to gentle pressure, but not be soft or mushy. If it’s still completely hard, leave it on the counter for a couple more days.
TOTAL PREP AND COOK TIME: 20 MINUTES • YIELD: 8 SERVINGS, 1⁄4 CUP (70 G) EACH
PER SERVING: 108 CALORIES, 7 G CARBOHYDRATE (4 G FIBER, 0 G ADDED SUGARS, 3 G NET CARBS), 2 G PROTEIN, 9 G FAT, 152 MG SODIUM.
MEDITERRANEAN QUINOA SALAD WITH AVOCADO
I adore quinoa salad, and you can prepare it in limitless varieties. Here is a Greek-themed play on it. Enjoy it as a side salad, or sprinkle cheese, beans, and nuts on top to make it a complete lunch meal.
Ingredients:
- 3⁄4 cup (139 g) uncooked quinoa
- 11⁄3 cups (313 ml) vegetable broth
- 1 tablespoon (15 ml) extra-virgin olive oil
- 1 small cucumber, peeled, seeded, and diced
- 1⁄4 teaspoon salt
- Freshly ground black pepper
- 1 large tomato, diced
- 2 scallions, thinly sliced
- 2 tablespoons (8 g) coarsely chopped Italian flat-leaf parsley or mint
- 1⁄4 cup (25 g) olives
- 1 large avocado, peeled, pitted, and diced
- Juice of 1 lemon (about 2 tablespoons [30 ml])
Directions:
- Rinse the quinoa in a fine-mesh strainer, if you have one, and drain. Otherwise, skip this step. Bring the quinoa and broth to a boil in a saucepan. Reduce the heat to low, cover, and simmer for 15 minutes. Remove from the heat without lifting the lid and allow it to rest for 5 minutes. Drizzle with the olive oil, then spread it out on a plate to cool it quickly.
- Add the cucumber, salt, pepper, tomato, scallions, parsley, and olives to a large mixing bowl. Add the quinoa once it has cooled to room temperature. Gently fold in the avocado and lemon juice.
Suggestions and Variations:
- Sprinkle in pomegranate arils during peak season, which runs mid-late fall through early winter, in place of the tomatoes. The arils add a juicy, poppy crunch.
- If you love feta cheese, a sprinkle of that in this salad is also delicious.
- Roasted pistachios or almonds sprinkled on this salad add a nice crunch.
TOTAL PREP AND COOK TIME: 30 MINUTES • YIELD: 8 SERVINGS, 1⁄2 CUP (125 G) EACH
PER SERVING: 125 CALORIES, 16 G CARBOHYDRATE (3 G FIBER, 0 G ADDED SUGARS, 13 G NET CARBS), 3 G PROTEIN, 6 G FAT, 205 MG SODIUM.
BURRATA CHEESE WITH BALSAMIC-MARINATED STRAWBERRIES
If you’re a cheese lover, you will fully appreciate the extra creaminess of this Italian cheese, comprised of a mozzarella shell encasing oozy, thick cream. It has so many applications: as an appetizer, plopped on a salad, melted over pasta, and yes, as a final course. Because why not? But try to cut into only the amount of burrata you will use in one sitting, as you will lose the tender consistency over time once the package is open and cheese is cut.
In this recipe, I dress up the burrata with marinated strawberries. Make sure you’re only using fragrant and sweet strawberries, trimming off any white shoulders.
Ingredients:
- 1 cup (170 g) diced strawberries
- 1 tablespoon (15 ml) balsamic vinegar
- 2 teaspoons honey
- 1⁄4 cup (36 g) sliced almonds
- Fresh basil leaves
- 1 large (8-ounce [226 g]) ball burrata or 2 small (4-ounce [113 g]) balls
- In a bowl, combine the strawberries, balsamic, and honey.
Directions:
- Toast the almonds in a dry sauté pan over medium-low heat, stirring frequently, a few minutes, reducing the heat to low as needed.
- For the basil leaves, there are two different ways you can prepare them. Either snip the tiny leaves and use them whole. Or stack larger leaves, roll them the wide way, and thinly slice into ribbons using a sharp knife or kitchen shears.
- When ready to serve, drain the burrata. If serving buffet-style, leave the burrata whole and place it in the center of the platter. If plating individually, cut into portions. Spoon on the strawberries and juices. Sprinkle with the almonds and basil.
Make It for the Whole Family
Even my husband, who usually does not enjoy sweet mixed with savory, loved this dish. However, another substitute for people who like things more traditional is using ripe, quartered cherry tomatoes instead of strawberries. Omit the honey and sprinkle with sea salt.
TOTAL PREP AND COOK TIME: 30 MINUTES • YIELD: 4 SERVINGS
PER SERVING: 221 CALORIES, 8 G CARBOHYDRATE (2 G FIBER, 3 G ADDED SUGARS, 6 G NET CARBS), 8 G PROTEIN, 18 G FAT, 77 MG SODIUM.
By Michelle Dudash, RDN
For more from Michelle, visit DishWithDudash.com.
Craveworthy, whole-foods snacks that are easy to make and snackable any time of day! I’m partnering with my client American Pecan Council Michelle Dudash, RDN, registered dietitian, chef and author of the upcoming The Low-Carb Mediterranean Cookbook: Quick and Easy High-Protein, Low-Sugar, Healthy-Fat Recipes for Lifelong Health.February is National Snack Food Month, so what better time to talk about how to be more mindful in your munching and make those snacks count for more than calories. Joining us today is registered dietitian and chef Michelle Dudash.
Craveworthy, whole-foods snacks that are easy to make and snackable any time of day! I’m partnering with my client American Pecan Council
Lockdown snacking is in full swing, but there are some simple swaps you can make to clean up your snacks and make them work harder for you – offering essential nutrients to fuel your at-home working or e-learning routine.
1. Chewy Coconut Pecan Granola Bars with Cranberries
These bars are packed with goodness and provide just a touch of sweetness with the dried fruit.Instead of buying snack bars, make your own with pecans – that way you can take control of the ingredients.
Michelle Dudash is happy to be partnering with the American Pecans, The Original Supernut, to show how you can help put some purpose into your snacks – elevating the nutrition without sacrificing the craveable taste and satisfying crunch we want in a snack.
Adding pecans to your snacks can help increase the protein and fiber, which are often missing in typical salty snacks. Each 1-ounce serving of pecans has 3 grams of protein and fiber, which are important in snacks to help keep you fuller longer. Pecans also offer 12 grams of “good” monounsaturated and only 2 grams saturated. You’ll also get essential minerals, including zinc.
2. Savory Spiced Pecan Energy Bites
These bites are made with pecans, rolled oats, warm spices and a touch of tahini—good sustaining fuel. You can see how versatile pecans are and can enhance any snack break – whether you want something sweet or savory.
In place of chips or pretzels, you can get more for your crunch with pecans. Another great thing about pecans, they’re among the lowest in carbs and highest in fiber compared to other nuts.
3. Pecan Pie Nut Butter
If you’re in the mood for something creamy, this nut butter made by pureed pecans in a food processor hits the spot! It’s tasty and nutrient-rich—great on apple slices or whole-grain crackers.
Visit Americanpecan.com for more ideas on cleaning up your snacks, and where you can get these recipes, too!
For more information visit, DishWithDudash.com.
While the weather outside may be frightful, the piping-hot stews indoors are so delightful. Registered dietitian and chef Michelle Dudash joined us today to share two vegetable stews from her upcoming The Low-Carb Mediterranean Cookbook.
Comforting Vegetable Stews
Chickpea Vegetable Stew with Turmeric and Cumin
You probably have all of these ingredients on hand, and you can whip up this recipe in less than 30 minutes for a light lunch on a chilly day.
Ingredients:
- 2 tablespoons extra-virgin olive oil, plus more for drizzling
- 1 medium carrot, diced (about 1⁄2 cup)
- 1⁄2 medium onion, diced (about 1 cup)
- 1 stalk celery, diced
- 2 cloves garlic, minced
- 1⁄2 teaspoon ground cumin
- 1⁄2 teaspoon ground turmeric
- 1⁄2 teaspoon ground ginger
- 1⁄4 cup (60 ml) dry white wine
- 1 (15-ounce) can chickpeas, rinsed and drained
- 1 (14.5-ounce) can diced tomatoes with juice
- 11⁄2 cups vegetable broth
- 1⁄2 teaspoon salt
- Freshly ground black pepper
- Fresh herbs, coarsely chopped (like mint and Italian flat-leaf parsley)
Directions:
1. Heat a large pot over medium heat and add the oil. When the oil begins to shimmer, add the carrot, onion, celery, and garlic. Gently sauté until tender, about 6 minutes. Stir in the cumin, turmeric, and ginger, and cook until aromatic, about 1 minute. Pour in the white wine and simmer to evaporate most of the wine, a few minutes.
2. Add the chickpeas, tomatoes, broth, salt, and pepper. Simmer until the flavors combine, about 10 minutes. Ladle into bowls, drizzle with more olive oil, and sprinkle with herbs.
Suggestions and Variations
For a richer taste, use coconut milk in place of broth. Or add a couple tablespoons of coconut butter, along with the broth.
TOTAL PREP AND COOK TIME: 30 MINUTES • YIELD: 4 SERVINGS, 1 GENEROUS CUP (250 G) EACH
PER SERVING: 212 CALORIES, 26 G CARBOHYDRATE (7 G FIBER, 0 G ADDED SUGARS, 19 G NET CARBS), 7 G PROTEIN, 9 G FAT, 980 MG SODIUM.
By Michelle Dudash, RDN, from the book Clean Eating Kitchen: The Low-Carb Mediterranean Cookbook: Quick and Easy High-Protein, Low-Sugar, Healthy-Fat Recipes for Lifelong Health.
Hearty French Lentil Stew
This stew is so satisfying, with earthy flavors. Dried lentils require no soaking, compared to other legumes that do. French lentils have a heartier skin, and therefore hold their shape better than brown or green lentils do, but they still cook quickly in about 30 minutes. At just about ten cents per serving, lentils give you a big nutritional bang for your buck!
You may not find French lentils easily in mainstream grocery stores, but that’s okay: I’ve made this with brown lentils—still amazing.
Ingredients:
- 1 tablespoon (15 ml) extra-virgin olive oil, plus more for drizzling
- 1 medium carrot, diced
- 1⁄2 medium onion, diced
- 1 stalk celery, diced
- 2 cloves garlic, chopped
- 1 1⁄4 cups (240 g) dry French lentils (or use brown or green lentils), rinsed and drained
- 4 cups (940 ml) vegetable broth or chicken bone broth
- 2 fresh thyme sprigs
- 1-inch (2.5 cm) sprig fresh rosemary
- 2 bay leaves
- 1⁄2 teaspoon salt
- Freshly ground black pepper
- 2 teaspoons sherry vinegar or apple cider vinegar
Directions:
1. Heat a soup pot over medium heat. Add the oil. When the oil starts shimmering, add the carrot, onion, celery, and garlic. Gently sauté until tender, about 5 minutes, reducing the heat to medium-low as needed. Add the lentils, broth, thyme, rosemary, and bay leaves. Simmer until the lentils are tender to the touch, about 30 minutes. Sprinkle in the salt and pepper and add the vinegar.
2. Remove the bay leaves, thyme, and rosemary. If any rosemary leaves fell off the stem, try and fetch those, too, as they can have an overpowering taste when left intact. Using an immersion blender, puree just one small section of the lentils in the pot, which thickens the stew. Ladle into wide, shallow bowls and drizzle with oil.
TOTAL PREP AND COOK TIME: 1 HOUR • YIELD: 4 SERVINGS, 1 CUP (230 G) EACH
PER SERVING: 304 CALORIES, 48 G CARBOHYDRATE (24 G FIBER, 0 G ADDED SUGARS, 24 G NET CARBS), 17 G PROTEIN, 5 G FAT, 880 MG SODIUM.
By Michelle Dudash, RDN, from the book Clean Eating Kitchen: The Low-Carb Mediterranean Cookbook: Quick and Easy High-Protein, Low-Sugar, Healthy-Fat Recipes for Lifelong Health.
Get Michelle’s free Bonus Materials including a downloadable guide will help you get started eating the Mediterranean way!
Steps to get free materials:
- Pre-order Michelle’s book on Amazon, or anywhere fine books are sold.
- Email a screenshot of your receipt or order number for your proof of purchase to: low-carbmediterranean@quarto.com
- This 6-page PDF will be emailed to you shortly. Packed with shopping lists, herbs and spices guide, smart swaps, and five seafood recipes.
For more information visit, DishWithDudash.com.