French Bread Pizza with Chèvre

Stressing out about what to make for Meatless Monday? Take a breather, vegetarian meals don’t have to be difficult to elaborate to prepare. In fact, many popular foods are meatless, making them easy to incorporate into your diet (think Mac and Cheese, cheese pizza, ravioli, cheese quesadilla). Notice any trend? Often vegetarian meals use cheese as the protein in the dish. Yes cheese is a protein and is delicious, but it is also high in saturated fats (the kind that clog our arteries) so portion control is key. I would also encourage you to experiment with other foods for protein instead of relying on cheese. Beans, quinoa, whole grains, nuts, seeds, soy products, milk/yogurt are all good choices! Instead of always focusing meals around the meat, I encourage and challenge you to eat a more plant based diet. 

I have been enjoying my freshly made chevre at home and decided to use it as a topping for a tomato/mozzarella pizza. Homemade pizza is quick, easy to make and you can personalize it to your taste preferences. It certainly is cheaper than ordering out (and paying $2.00 per topping!) It's fun too, so can be a great entree for parties or if you want to get the kids involved in the kitchen!

Instead of making fresh dough, I used a baguette that was a few days old. This was a great way to use up food that otherwise would have been wasted, plus I saved some money because I didn’t need to make or buy fresh dough! A win-win situation. 

In my house we always start our pizza meals with a nice garden salad to squeeze in some extra vegetables and to help with portion control. This helps you feel full and satisfied without overdoing it on pizza and feeling over-stuffed.

French Bread Pizza with Chevre

Serves 4                      

1 large Baguette, sliced in half

1 cup low-sodium pizza or marinara sauce

2 cups part skim mozzarella cheese

¼ cup crumbled chevre (optional)

Garlic powder, red hot pepper flakes, dried basil/oregano (to taste)

1. Preheat the oven to 400 degrees.

2. Spread pizza sauce on baguette, sprinkle cheese and chevre on pizza. Top with preferred spices.

3. Bake on a pizza stone or baking sheet for 10 minutes, until cheese is melted.

4. Enjoy hot with a side salad.

Nutrition Facts: 5 inch slice of French bread pizza

370 calories, 46 g carbohydrate, 3 g fiber, 12 g fat (6 g saturated), 22 g protein, 800 mg sodium

*Nutrition Facts will vary with size of baguette.

A New Adventure Into Cheesemaking... Chèvre!

For years I tried goats milk cheese (chèvre) and tried to like it...I really did. Honestly, the only two foods I could not stand were lamb and goats milk. It always looked so tasty served with fresh fruit and gourmet crackers. Every time I tried it, I secretly wanted to spit it out (I admit sometimes I did, as politely as I could). I knew that taste buds change over time and that just like children, I may not like a food right off. So I kept trying it. One day I was at the local farmers market and tried a sample, and not only did I tolerate it, I liked it.  Ever since, I buy it fairly regularly at the farmers market. The brand that got me hooked was Blue Ledge Farm based out of rural Leicester, Vermont! 

After I made homemade mozzarella cheese I wanted to venture onto something new. Since I had been regularly buying chèvre, it just seemed right. When I looked up recipes it seemed easy enough so I ordered the culture online at Cultures for Health. 

It was easy, although it did take longer than mozzarella to make (about 24 hours total) but the flavors and textures were better than I had hoped! I used the recipe at the Cultures for Health Website since I had no clue how to begin and I think I will stick with it in the future. There was a little bit of cost savings by making it myself, but not much. I do like the fact that I know what is in the food I am eating and I get to season as I see fit (I used parsley, marjoram, and salt this time). I did not add salt during the process, and just sprinkled a tiny amount on the finished product, making it a low sodium cheese. 1/2 gallon of local goats milk was ~$9.00, but it did make 2 good size pieces of goats milk AND when I serve it, I can say I made it. Which is the best part of it all! :)

Homemade Chèvre

Makes 8 oz of cheese

Tools/Ingredients

• Large pot with lid
• Food Thermometer
• Slotted spoon
• Colander 
• Large Bowl
• Chevre shaping mold (optional)
• Butter Muslin (very tight knit weave cheese cloth)
• 1/2 gallon whole goats milk (not ultra-pasteurized)
• 1 drop of vegetable rennet*
• 1/16 tsp mesophilic starter culture*

*You can purchase Chevre starting culture packets instead of the rennet/mesophilic culture. If using this process please refer to website for directions. 

Step One: Culture the Milk (using a Mesophilic Starter Culture and Rennet)

1. Heat your milk to 75°F ( if using raw milk, this process will not pasteurize the milk).

2. Remove the milk from the heat and allow the mesophilic culture to dissolve on the surface of the milk for 2-3 minutes.  Once dissolved, thoroughly incorporate the starter culture into the milk.

3. Add the rennet mixed with water.  Using up and down strokes (don't stir!), incorporate the rennet into the milk.  Do not over mix.

4. Cover the pot and allow the mixture to culture for 14-16 hours at approximately 72°F (generally kitchen room temperature).  After 14-16 hours, the cheese should look like yogurt (solid if tipped but still relatively soft).  You may see some whey separating from the cheese.  

Step Two: Strain the Cheese

5. Place a piece of butter muslin (doubled) in a colander in a bowl.  Gently spoon the Chevre into the butter muslin.  Gather the corners of the muslin up and tie knots to secure.  

6. Hang the butter muslin filled with the Chevre over a bowl so the whey can drain.  An easy way to do this is to tie the butter muslin around a cupboard handle so the bowl to catch the whey can rest on the counter underneath.

7. Allow the Chevre to drain for 6-12 hours to reach the desired consistency. 6 hours will yield a very soft spreadable cheese (similiar to cream cheese). 12 hours yields a soft cheese that holds its shape. 

8. Flavor Chevre with herbs if desired.  You can mix in fresh or dried herbs.  Alternatively you can mold the Chevre and then roll it in the herbs.

How to Use/Store: Fresh chèvre should stay fresh in the refrigerator for about 1 week. Wrap tightly in plastic wrap to keep it fresh! Spread it on fresh bread or crackers. Sprinkle it on salads or pizza. The possibilities are endless! 

Nutrition facts: 1 oz

75 calories, 5 g protein, 0 g carbohydrate, 6 g fat, 80 mg sodium

Tempeh Tuesday... Spicy Curry Indian Eggplant with Quinoa Tabouli

Hope some of you joined me for Meatless Monday yesterday! Today I am posting a recipe that I made last week that was a total hit in my house! Many people are familiar with eggplant parmesan, but often don't know what else to do with it. I like to bread and bake it, but it is wonderful peeled and simmered on the stovetop too! Indian and Italian spices and flavors are complimentary to this nutritious vegetable.

I had fresh mint left over from the Kentucky derby so I decided to do a quinoa tabouli side dish topped with some sauted tempeh. If you aren't into tempeh then tofu would do, if you aren't into either you could leave it out since quinoa is a fairly good source of protein. It would also pair well with chicken, for the meat eaters out there.

I have featured quinoa in many of my recipes recently. I like to purchase it in the bulk section of the grocery store (it's cheaper that way). If you don't find it there, look in the natural foods section or at your local co-op. If you haven't tried it yet I encourage you to try this "super grain". It is packed with nutrition and is delicious. If you aren't ready to jump on board yet, you could use a brown rice or cous cous to make this recipe and it would still come out tasty, just not as nutritious. 

I served the meal with a mixed green salad with a cucumber salad (Greek yogurt, lemon, dill, garlic, and cucumbers) to increase the volume of the meal without adding a significant amount of calories. This concept is called volumetrics and is helpful for many to control portions and their weight. 

Spicy Curry Eggplant
Serves 4

Ingredients:

1 tsp olive oil
1 tsp chopped garlic
1 large eggplant, peeled and cubed
1/2 cup thinly sliced sweet onion
2 Tbsp Thai red curry paste
1/2 cup water
Cayenne pepper, to taste

Directions:
1. Heat oil in a frying pan over medium heat.
2. Add garlic and saute for 2 minutes. Add eggplant, onion, curry paste, and cayenne. Stir.
3. Simmer over medium-low heat for 20 minutes or until eggplant is soft.

Quinoa Tabouli
Serves 4

Ingredients: 
3/4 cup dry quinoa
1 1/2 cups water
2 Tbsp olive oil, divided
1 tsp chopped garlic
2 Tbsp lemon juice
1/3 cup chopped fresh mint
1/4 cup chopped fresh parsley
1 package of tempeh, diced
salt and pepper, to taste

Directions: 
1. Place water in quinoa in a covered saucepan. Bring to a boil. Reduce heat and simmer for 15 minutes. 
2. Meanwhile, heat 1 Tbsp of oil in a small frying pan, add garlic and tempeh and heat thoroughly (about 2 minutes per side).
3. Once quinoa is done cooking, add lemon juice, 1 Tbsp olive oil, and herbs and stir well.
4. Serve tempeh over quinoa (can be served hot or cold)

Nutrition Facts: 1/2 cup quinoa, 1/2 cup eggplant, 2 oz tempeh
380 calories, 18 g protein, 37 g carbohydrates, 13 g fiber, 19 g fat (3 g saturated), 300 mg sodium

New Obsession... Chia seeds

The Newest “Superfood”?

Chia seeds seem to be one of the newest fads to sprout into health food and grocery stores. When I put a package of them in my mom’s Christmas stocking she pulled them out and looked at me like I had gone off the deep end. She was familiar with the name (and the old chia- grow-on-the-counter-pets) but didn’t have a clue about how to use them in her diet.

Chia seeds are sold on their own, but are also being incorporated into cereals, granola bars, crackers, and juices. Their slightly nutty flavor goes well with many foods and textures. Often touted for their cardiovascular benefits, they are worth looking into! They are not a new phenomena at all, in fact they are an ancient seed prized by the Aztecs, "Chia" meaning strength. It is said that runners and warriors used chia seeds for food and energy when they were unable to carry other food sources.

Nutritional Benefits:

Chia seeds are the greatest source of plant Omega-3 Fatty Acids (Alpha-Linolenic Acids or ALA). That doesn’t mean they can replace the fish in your diet (ALA must be converted so is not as efficiently used in the body as DHA or EPA), but none the less a great benefit.

1 Tbsp provides ~46 calories, 3 g protein and 4 g of fiber. They are also a good source of calcium, iron, magnesium, and B vitamins. Did I mention they are packed with antioxidants? They pack a lot of punch in a small dose! Unlike flax, we are able to digest chia seeds whole, so they don’t need to be ground up to reap their benefits!

Chia expands up to three times its size when placed in water. This increases the feeling of fullness (satiety). This trait could potentially help you manage weight- by adding chia to certain foods to reduce portion size (therefore eating fewer calories while still feeling full).

Ways to Use Chia Seeds:

• Add to yogurt or smoothies
• Add to your favorite hot or cold cereal or granola
• An egg substitute in baked goods: Soak 1 Tbsp of chia with ¼ cup of water and stir.
• Grind seed and add to baked goods, pancakes,
• Add to stews or soups to thicken
• Add as a topping for a salad
• Make chia pudding by adding milk or milk alternative
• Add to rice or casseroles

Have you tried chia? What are your thoughts about it or favorite uses?

Tropical Black Bean and Corn Salad

In spirit of Cinco De Mayo, I made a festive black bean and corn salad for the BBQ that I was hosting. This wasn’t just any black bean and corn salad; I jazzed it up with some mango, pineapple, and avocado… and it hit the spot on this sunny day. This is a no-cook salad, perfect for the super hot days coming up, where you don’t want to turn on the oven/stove!

Of course it can’t be a holiday without a festive cocktail, so I served up some lower sugar margaritas and freshly made mojitos! We fired up the grill to grill chicken for fajitas and

called it a great day.

This salad is filling because it's full of fiber (with two kinds of beans) and healthy fats (avocado and olive oil). It’s a great way to sneak fruits into your diet, even for those who don’t care for fruits! It is great on its own or served alongside a protein (chicken, fish, or pork) or atop a salad for some extra-staying power. It can be made a day in advance (I just left out the avocado until the day of so it didn’t brown) and will keep for a few days.  Cold salads always taste better as leftovers anyways!

Tropical Black Bean and Corn Salad

Serves 12

1 can of chickpeas, drained and rinsed

1 can of black beans, drained and rinsed

1 ½ cups of frozen corn

½ cup sweet onion, diced

1 mango, diced

1½ cup chunk pineapple (fresh or canned)

1 jalepeno, seeded and chopped

1 avocado, diced

2 Tbsp lime juice

2 Tbsp olive oil

¼ cup fresh cilantro, chopped (optional)

Salt and Pepper, to taste

¼ tsp garlic powder

Directions:

1. Mix all ingredients in a large serving bowl. Toss together and chill for at least 20

minutes.

2. Serve cold and enjoy!

Nutrition Facts: ¾ cup salad

140 calories, 6 g fat (.5 saturated), 20 g carbohydrates, 5 g fiber, 5 g protein, 200 mg

sodium.

Nutrition Bonus: 25% DV for Vitamin C