Lauren O’Connor, MS, RD – HealthStylz http://healthstylz.com Award-winning magazine published by the Healthy Nutrition Academy Fri, 15 Dec 2017 17:19:39 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.1 http://healthstylz.com/wp-content/uploads/2017/04/cropped-Favicon.png?fit=32%2C32&ssl=1 Lauren O’Connor, MS, RD – HealthStylz http://healthstylz.com 32 32 Cheesy Crepes with Zucchini http://healthstylz.com/from-the-magazine/cheesy-crepes-zucchini/ Fri, 15 Dec 2017 10:00:38 +0000 http://healthstylz.com/?p=12700 This rendition of the savory Ukrainian dish nalysnyky uses whole-grain flour, zucchini, cottage cheese and ricotta in place of white flour and quark cheese.

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]]> This rendition of the savory Ukrainian dish nalysnyky uses whole-grain flour, zucchini, cottage cheese and ricotta in place of white flour and quark cheese. This recipe is part of the 2018 Food & Nutrition cultural competency series, My Global Table.

Servings: 10
Serving size: 3 crepe pieces, 1 tablespoon Greek yogurt, 3 cucumber half slices, 1/10 tablespoon dill (115 grams)
Prep time: 15 minutes
Cooking time: 50 minutes

Ingredients

  • 4 large eggs
  • 1 cup (240 milliliters) 1% milk
  • ½ cup (120 milliliters) water
  • ½ teaspoon salt
  • 1 cup white whole-wheat flour
  • 1 packed cup grated zucchini
  • 1½ cups 4% milk fat cottage cheese
  • 2 tablespoons whole milk ricotta cheese
  • 2 egg yolks
  • 2 tablespoons chopped fresh dill leaves, divided
  • 1 tablespoon (15 milliliters) melted unsalted butter
  • 1 tablespoon (15 milliliters) olive oil
  • ½ cup plus 2 tablespoons nonfat, plain Greek yogurt
  • 15 cucumber slices, halved

Instructions

  1. In a medium bowl, beat eggs with a whisk, adding one at a time. Whisk in milk, water and salt.
  2. Gradually add flour, stirring just enough to fully combine and remove lumps.
  3. Mist a 9½-inch nonstick pan with cooking spray, then preheat over medium-low heat.
  4. Fill a 4-ounce ladle ⅔ full with batter (about 80 milliliters). Pour batter into center of pan, then use bottom of ladle to gently swirl from center to fill pan with a layer of batter.
  5. Flip the crepe when it is slightly golden and firm enough to hold its shape, about 45 seconds to 1 minute.
  6. Cook other side for about 45 seconds, then stack on a plate and cover with a large saucepan lid. Repeat for a total of 10 crepes, using cooking spray as needed.
  7. Wrap zucchini in a large cheese cloth and squeeze out excess moisture, then set aside.
  8. In a food processor, puree cottage cheese and ricotta until smooth and creamy. Add egg yolks one at a time, pulsing each to combine.
  9. Using a rubber spatula, transfer cheesy mixture to a bowl and stir in 1 tablespoon dill.
  10. Preheat oven to 350°F (177°C). Line a 9-by-13-inch glass baking dish with a sheet of foil that extends approximately 6 inches over each end of the dish, then brush melted butter onto foil.
  11. Lay crepes on a large cutting board or clean surface. On each crepe, spread 2 tablespoons cheesy mixture, then top with 1½ tablespoons zucchini.
  12. Gently roll each crepe and cut into 3 equal pieces. Layer pieces in baking dish and brush tops and sides with olive oil.
  13. Bake 30 minutes. Gently place pieces onto a serving platter and garnish each with 1 teaspoon Greek yogurt, a sprinkle of dill and a piece of cucumber.

Nutrition per serving: 165 calories, 8g total fat, 3g saturated fat, 115mg cholesterol, 299mg sodium, 14g carbohydrate, 3g fiber, 3g sugar, 12g protein, N/A potassium, N/A phosphorus

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]]> 12700 Rainbow Ramen with Chili-Garlic Citrus Broth http://healthstylz.com/march-april-2017/rainbow-ramen-chili-garlic-citrus-broth/ Mon, 27 Feb 2017 12:53:49 +0000 http://healthstylz.com/?p=6887 Oodles of thin noodles with a medley of veggies and a tangy broth make this one-pot dish so satisfying. Servings: 1 Serving size: 2 cups (490 grams) Prep time: 10 minutes Cooking time: 15 minutes

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]]> Oodles of thin noodles with a medley of veggies and a tangy broth make this one-pot dish so satisfying.

Servings: 1
Serving size: 2 cups (490 grams)
Prep time: 10 minutes
Cooking time: 15 minutes

Ingredients

  • ½ single-serve ramen noodle brick
  • 1 teaspoon (5 milliliters) vegetable oil
  • 1 tablespoon minced garlic
  • ½ cup diced bell peppers* (about ½ medium bell pepper)
  • ½ cup shredded carrots (about 1 medium carrot)
  • 2 tablespoons (30 milliliters) lemon juice
  • ½ cup sliced white button or cremini mushrooms
  • ½ cup sliced zucchini
  • ½ teaspoon (3 milliliters) chili-garlic paste or Sriracha sauce
  • ¼ teaspoon (1 milliliter) tamari soy sauce
  • 1 teaspoon (5 milliliters) peanut oil
  • 1 cup (240 milliliters) low-sodium chicken broth
  • ½ teaspoon packed brown sugar
  • 1 tablespoon finely chopped fresh cilantro
  • 1 teaspoon crushed peanuts

Instructions

  1. Boil 1 cup of water. In a heat-resistant bowl, pour water over ramen noodle brick and soak for 10 minutes. Drain noodles and set aside.
  2. Add vegetable oil and garlic to a large nonstick pan and cook over medium heat until you hear sizzling, about 30 seconds. Stir in bell peppers and carrots, incorporating well into the garlic-oil mixture. Cover and continue to cook for 2 minutes. Reduce heat to low, stir in lemon juice and continue to cook covered for another 2 minutes.
  3. Stir in mushrooms, zucchini, chili-garlic paste or Sriracha sauce and tamari soy sauce. Cook uncovered for 3 to 4 minutes, stirring often.
  4. Push vegetable mixture to one side of pan and reposition pan so that vegetables are away from heat. Add ½ cup noodles to the heated side of the pan.
  5. Pour peanut oil over noodles and lightly pan-fry for 3 minutes. Reposition pan back to center over heat source. Add broth and brown sugar, stir and heat for another 2 minutes, or until broth has sufficiently warmed. Turn off heat. Stir in cilantro and top with crushed peanuts.

*Use a mixture of red, yellow and orange bell peppers to add color to the dish.

Nutrition Per Serving:
CALORIES 357; TOTAL FAT 18g; SAT. FAT 5g; CHOL. 5mg; SODIUM 830mg; CARB. 40g; FIBER 5g; SUGARS 11g; PROTEIN 11g; POTASSIUM 926mg; PHOSPHORUS N/A

Note: Nutrition information for phosphorus in low-sodium chicken broth not available.

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]]> 6887 Broccoli is Super! http://healthstylz.com/blogs/stone-soup/broccoli-is-super/ Fri, 14 Aug 2015 19:25:15 +0000 http://healthstylz.com/?p=2178 It's the quintessential vegetable, and you probably either love it or hate it. But what you may not know is that broccoli is a nutritional star. For instance, did you know that broccoli contains calcium?

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]]> It's the quintessential vegetable, and you probably either love it or hate it. But what you may not know is that broccoli is a nutritional star.

For instance, did you know that broccoli contains calcium? Along with dark leafy greens, it's a great non-dairy source of calcium to help meet your daily needs of approximately 1,000 to 1,300 milligrams per day.

Broccoli is also a good source of folate and potassium, and has iron — nutrients essential for growth, development and vitality. These nutrients support bone health, brain function, oxygen transport and overall heart health, making it a heart-healthy food. Broccoli is also great for immunity, boasting plenty of vitamin C, vitamin K and trace minerals such as selenium and zinc.

At 25 calories per cup, broccoli is also a low-calorie food and contains 2.6 grams of fiber per cup.

So how do this registered dietitian nutritionist eat her broccoli? Lightly steamed with a pinch of sea salt and a drizzle of olive oil. It works as a perfect addition to salads, omelets and veggie-filled soups, and is tasty when served raw with hummus.  
 

Super Broccoli and Garbanzo Bean Pasta

Recipe by Lauren O'Connor, MS, RDN

Ingredients

  • 2 cups cooked Casarecce or corkscrew pasta
  • 1 tablespoon grapeseed or canola oil
  • 2 tablespoons wheat germ
  • 1 cup lightly steamed broccoli
  • ½ cup canned garbanzo beans, drained and rinsed

Directions

  1. In a pan, heat oil over medium heat.
  2. Add cooked pasta, lightly steamed broccoli and garbanzo beans. Toss well. Cook until garbanzo beans are lightly toasted.
  3. Mix in wheat germ. Serves 4.

Cooking Note

  • Wheat germ is added for a touch of sweetness and nuttiness. You can substitute ¼ to ½ teaspoon of other spices such as garlic powder or Italian seasoning blends.

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]]> 2178 Dishing up a Heart-Healthy Pizza http://healthstylz.com/november-december-2014/dishing-heart-healthy-pizza/ Mon, 27 Oct 2014 16:01:51 +0000 http://healthstylz.com/?p=5738 Product Reviewed Emile Henry Grilling / Baking Stone Wow! The Emile Henry Grilling/Baking Stone is one solid, heavyweight contender to my usual baking trays. (It certainly gave my biceps a workout just lifting it out the

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]]>

Product Reviewed
Emile Henry Grilling / Baking Stone

Wow! The Emile Henry Grilling/Baking Stone is one solid, heavyweight contender to my usual baking trays. (It certainly gave my biceps a workout just lifting it out the box!)

To test out the Emile Henry Grilling/Baking Stone, I choose to make a pizza. Pizza has a lot of room for creativity — it can be made with a variety of sauces, toppings and even crusts — some of my favorite non-traditional "crusts" include focaccia and one with an egg base. If you are out of traditional staples, have no fear, get creative with the items you have in stock. (For instance, pumpkin puree substitutes well for tomato sauce. One of my latest "ice-box" creations is a fall pizza with pumpkin puree, mushrooms, broccoli, spinach and mozzarella.)

Besides having room for creative use of your stocked items, a homemade pizza can be quite healthy if you include plenty of veggies and limit excess cheese and fatty, rich meats. If you choose your ingredients wisely and chop certain ones finely, the distribution of flavors can be quite pleasing. For example, a pinch of rosemary can go a long way in terms of aroma and flavor.

So how did I choose to dress a pizza to test the Emile Henry Grilling/Baking Stone? I choose a harvest theme, featuring butternut squash, basil, rosemary, thyme and well-distributed bits of goat cheese.

A Satisfying Result
I have never used a baking stone, and was pleasantly surprised with the consistency this Emile Henry one delivered. It evenly baked the pizza crust with a delightful crispness throughout (there was no gushy center or over-cooked outer edges).

I even tested the same recipe three times with a basic pizza dough I had purchased from my local bistro / market. In fact, the crust was so perfect, I even bought some extra dough to make crispy crackers lightly seasoned with olive oil, low-fat shredded mozzarella, rosemary and a pinch of salt. It's a crispy delight!

Ease of Use
Simply put, the Emile Henry Grilling/Baking Stone is easy. To save preparation time, I used a light cooking spray and rolled my dough topped with a Silpat liner directly onto the stone. I removed the Silpat liner, added my pizza toppings, and placed it in a preheated 425-degree oven.

It took between 12 and 15 minutes for an evenly heated pizza with a perfectly crispy crust. To achieve a more toasted crust, I covered the toppings in foil (exposing only the outer edges) for an additional 3 minutes.

Simple Harvest-Baked Pizza

Recipe by Lauren O'Connor, MS, RDN

Ingredients
Olive oil cooking spray (to lightly grease stone)
Traditional basic pizza dough
2 teaspoons olive oil
1-2 ounces crumbled goat cheese
Handful of baby spinach
4 Brussels sprouts chopped
1/2 cup of diced butternut squash
2 teaspoons pine nuts
Chopped fresh or dried basil, rosemary and thyme

Directions

  1. Preheat oven to 425°F.
  2. Roll dough flat onto lightly greased stone
  3. Add fresh veggies and cheese.
  4. Drizzle with olive oil and top with pine nuts and seasonings.
  5. Bake for 12 to 15 minutes, or until crust golden brown. After 10 minutes, you can cover toppings with foil so the outer edges of crust can bake to golden color without overcooking the veggies.

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]]> 5738 Dishing up a Heart-Healthy Pizza http://healthstylz.com/kitchen-tools/dishing-heart-healthy-pizza-2/ Mon, 27 Oct 2014 13:44:49 +0000 http://healthstylz.com/?p=7850 Product Reviewed: Emile Henry Grilling / Baking Stone Wow! The Emile Henry Grilling/Baking Stone is one solid, heavyweight contender to my usual baking trays. (It certainly gave my biceps a workout just lifting it out the

The post Dishing up a Heart-Healthy Pizza appeared first on HealthStylz.

]]> Emile Henry Baking Stone
PHOTO: EMILE HENRY

Product Reviewed:
Emile Henry Grilling / Baking Stone

Wow! The Emile Henry Grilling/Baking Stone is one solid, heavyweight contender to my usual baking trays. (It certainly gave my biceps a workout just lifting it out the box!)

To test out the Emile Henry Grilling/Baking Stone, I choose to make a pizza. Pizza has a lot of room for creativity — it can be made with a variety of sauces, toppings and even crusts — some of my favorite non-traditional “crusts” include focaccia and one with an egg base. If you are out of traditional staples, have no fear, get creative with the items you have in stock. (For instance, pumpkin puree substitutes well for tomato sauce. One of my latest “ice-box” creations is a fall pizza with pumpkin puree, mushrooms, broccoli, spinach and mozzarella.)

Besides having room for creative use of your stocked items, a homemade pizza can be quite healthy if you include plenty of veggies and limit excess cheese and fatty, rich meats. If you choose your ingredients wisely and chop certain ones finely, the distribution of flavors can be quite pleasing. For example, a pinch of rosemary can go a long way in terms of aroma and flavor.

So how did I choose to dress a pizza to test the Emile Henry Grilling/Baking Stone? I choose a harvest theme, featuring butternut squash, basil, rosemary, thyme and well-distributed bits of goat cheese.

A Satisfying Result
I have never used a baking stone, and was pleasantly surprised with the consistency this Emile Henry one delivered. It evenly baked the pizza crust with a delightful crispness throughout (there was no gushy center or over-cooked outer edges).

I even tested the same recipe three times with a basic pizza dough I had purchased from my local bistro / market. In fact, the crust was so perfect, I even bought some extra dough to make crispy crackers lightly seasoned with olive oil, low-fat shredded mozzarella, rosemary and a pinch of salt. It’s a crispy delight!

Ease of Use
Simply put, the Emile Henry Grilling/Baking Stone is easy. To save preparation time, I used a light cooking spray and rolled my dough topped with a Silpat liner directly onto the stone. I removed the Silpat liner, added my pizza toppings, and placed it in a preheated 425-degree oven.

It took between 12 and 15 minutes for an evenly heated pizza with a perfectly crispy crust. To achieve a more toasted crust, I covered the toppings in foil (exposing only the outer edges) for an additional 3 minutes.

Simple Harvest-Baked Pizza

Recipe by Lauren O’Connor, MS, RDN

Ingredients
Olive oil cooking spray (to lightly grease stone)
Traditional basic pizza dough
2 teaspoons olive oil
1-2 ounces crumbled goat cheese
Handful of baby spinach
4 Brussels sprouts chopped
1/2 cup of diced butternut squash
2 teaspoons pine nuts
Chopped fresh or dried basil, rosemary and thyme

Directions

  1. Preheat oven to 425°F.
  2. Roll dough flat onto lightly greased stone
  3. Add fresh veggies and cheese.
  4. Drizzle with olive oil and top with pine nuts and seasonings.
  5. Bake for 12 to 15 minutes, or until crust golden brown. After 10 minutes, you can cover toppings with foil so the outer edges of crust can bake to golden color without overcooking the veggies.

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]]> 7850 Cherries: One of Nature’s Perfect Treats http://healthstylz.com/blogs/stone-soup/cherries-one-natures-perfect-treats/ Fri, 28 Feb 2014 19:13:13 +0000 http://healthstylz.com/?p=3358 When I think of cherries, I picture a bountiful harvest on a cool, pleasant day — puffy white clouds in powder blue skies. Cherry-picking children overflow their wooden baskets without missing a single mini-stone fruit

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]]> When I think of cherries, I picture a bountiful harvest on a cool, pleasant day — puffy white clouds in powder blue skies. Cherry-picking children overflow their wooden baskets without missing a single mini-stone fruit (or drupe). They sample the perfect little gems and dream about the homemade cherry jam and fresh-from-the-oven cherry pie.

Naturally Good For You
Rich in vitamin C, cherries are antioxidant powerhouses. They contain anthocyanins — enzymes that block inflammation — and beta carotene, too. With 3g of fiber and 260mg potassium per cup, these heart-protective drupes also contain cholesterol-lowering sterols. They're perfectly bite-sized for a mouth-popping sensation, with a seed to help slow you down so you can truly enjoy a sensory experience — the rich red visual appeal, shiny outer texture and distinctive burst of fleshy tart-sweetness in every little bite.

A Cherry Inspiration
Below is my cherry-inspired recipe. With a pint of cherries, mixed nuts, and plain nonfat Greek Yogurt, I set out to makeover a favorite creamy dessert. My sweet and tart cherry cheesecake was a perfect treat! I had my girls sample it first. The verdict? YUM!

Lightened Cherry Cheesecake Squares

Recipe developed by Lauren O'Connor, MS, RDN

Serves 6

Ingredients
Cheesecake Filling
1 ½ cups strained nonfat plain Greek yogurt
½ cup fresh cherries, chopped
1 Tablespoon honey
1 packet stevia
2 Tablespoons of lemon juice

Nutri-Savvy Granola Base (for pie crust)
½ cup trail mix — raw nuts (almonds, cashews), seeds and raisins
¼ cup roasted chickpeas (Good Bean-brand Chocolate Roasted Chickpeas work well)
¼ cup freeze-dried fruit (cranberries work well to make this nutty base sweet-tart to pair well with the filling)
2 Tablespoons flax meal
3 Tablespoons maple syrup
1 Tablespoon coconut oil
1 packet of stevia

Directions

  1. Strain yogurt for 2 hours or more until very dense and most of the liquid is removed (or buy strained yogurt).
  2. Prepare the Nutri-Savvy Granola base: In a food processor, add all the ingredients and process until well incorporated.
  3. Line the bottom of a bread loaf pan with the nutty base (pie crust). Layer chopped cherries onto crust. Set aside.
  4. Mix strained yogurt with honey, stevia and lemon juice. Fold cheesecake mixture on top of cherries.
  5. Freeze for at least a couple of hours, then refrigerate or set on the counter to thaw.
  6. Cut into 2.5 inch squares. Garnish with a cherry. Enjoy!

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]]> 3358 Baking Banana Bread With My Girls http://healthstylz.com/blogs/stone-soup/baking-banana-bread-girls/ Fri, 17 Jan 2014 16:12:55 +0000 http://healthstylz.com/?p=3451 Baking is fun for the little ones because they get to help create something they can enjoy. (And what kid doesn't like to mix up gooey batter?) But letting them help in the kitchen also

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]]> Baking is fun for the little ones because they get to help create something they can enjoy. (And what kid doesn't like to mix up gooey batter?) But letting them help in the kitchen also teaches measuring, counting and helps build their coordination and fine motor skills.

But what I like best is that I know exactly what they'll be putting into their little tummies, and I generally keep my baked goods lower in fat and sugar.

When it comes to baking with my girls, the key is to split the recipe in half so each can have the same task and tools (same bowl, same spoon, same amount of flour, egg … you name it). 

Why? Because it makes them happy and prevents a fuss. My girls are twins and like to be the same in many ways, so if it simply requires I split the recipe in half and use muffin tins or smaller bread pans, then so be it! And because of this, usually most of my recipe measures are easily divisible by two.

Here is the complete recipe for one of our latest treats — banana bread! 

Banana Bread

Recipe developed by Lauren O'Connor, MS, RD

Makes 1 loaf

Ingredients
1/4 cup Smart Balance Light
1/4 cup brown sugar
2 packets of Stevia
3/4 cup whipped cream cheese
2 eggs
3 bananas, ripe
2 cups of Gluten-free pancake mix (I used Pamela's Pancake/Baking Mix)
2 tsp of vanilla
1/2 c chopped walnuts
optional: 1/2 cup shredded carrots for added sweetness, texture

Instructions

  1. Preheat the oven to 350 degrees.
  2. Lightly grease (or use muffin liners) a mini muffin tin or a bread loaf pan or use 4 mini loafs.
  3. Have your kids mash bananas until smooth (a little lumpy is okay).
  4. In a separate bowl, they will combine Smart Balance, brown sugar and stevia until smooth.
  5. Next have them mix in the eggs and vanilla. Then they'll fold in the mashed bananas and cream cheese. Let them stir until well-combined.
  6. Help them carefully pour in the pancake mix and stir until blended. Last, they will stir in the nuts and the (optional) carrots.
  7. Pour mixture into baking pan(s) or muffin tin and bake for approximately 50 minutes (or until tooth pick inserted in center comes out clean and top is golden). Enjoy!

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]]> 3451 Pumpkin Spiced Energy Bites http://healthstylz.com/blogs/stone-soup/pumpkin-spiced-energy-bites/ Thu, 14 Nov 2013 19:52:08 +0000 http://healthstylz.com/?p=3576 Did you know that pumpkin treats can be quite healthy? I'm not talking about your traditional pumpkin pie loaded with sugar and cream. Pumpkin — even the canned kind — is rich in the antioxidant beta carotene,

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]]> Did you know that pumpkin treats can be quite healthy? I'm not talking about your traditional pumpkin pie loaded with sugar and cream. Pumpkin — even the canned kind — is rich in the antioxidant beta carotene, and a source of oxygen-transporting iron and the blood-pressure regulating electrolyte potassium.

Low in fat and high in fiber, this ingredient is a must-have for your holiday treats and autumn-inspired eats. Pack in flavor without the fat by substituting pumpkin puree for butter or oil in your baked items. For healthy morning meals, the puree can add a delightful twist to your smoothies, oatmeal and even whole wheat pancakes.

Here is a simple, low-fat, low-in-sugar pumpkin spiced refrigerator "cookie" made from organic, whole food ingredients. The cinnamon, cloves and vanilla enhance the natural sweetness of the dates, raisins and pumpkin.

Pumpkin Spiced Energy Bites

Recipe by Lauren O'Connor, MS, RDN

Makes about 20 bite-sized pieces

These yummy bites are just 45 calories each! Enjoy a serving (2 bites) for less than 100 calories and only 3 grams of sugar. And bonus, each serving contains 3 grams of dietary fiber!

Ingredients
1 cup organic oats
1/4 cup + 2 Tbsp unsweetened coconut flakes
2-3 Tbsp pumpkin puree
3 large dates, pitted
1 Tbsp raisins
1 Tbsp flaxseed meal
1 Tbsp cinnamon (or to taste) + extra for dusting
1/8 tsp cloves
1 tsp vanilla
optional: 1/4 cup of mini chocolate chips

Instructions

  1. Process oats, 1/4 cup of unsweetened coconut, pumpkin puree, dates, raisins, flaxseed meal, cinnamon, cloves and vanilla in food processor until well-blended and firm.
  2. Scoop into bite-sized pieces and dust with coconut flakes and cinnamon.
  3. Place in Tupperware and refrigerate.
  4. Enjoy!

Nutritional info. per bite-sized piece: Cal 45, Fat 1.5g, Chol 0mg, Sodium 0mg, Carb 6g, Fiber 1.5g, Sugar 2g, Protein 1g.

With optional chocolate chips addition: Cal 60, Fat 2.5g, Chol 0mg, Sodium 0mg, Carb 8g, Fiber 1.5g, Sugar 2g, Protein 1g.

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]]> 3576 Homemade Granola With a Star Ingredient http://healthstylz.com/blogs/stone-soup/homemade-granola-star-ingredient/ Thu, 08 Aug 2013 00:00:04 +0000 http://healthstylz.com/?p=3779 I don't bake a lot in the summer due to the heat. But the weather had cooled down a bit, and I was itching to bake something tasty and wholesome. I didn't have any flour,

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]]> I don't bake a lot in the summer due to the heat. But the weather had cooled down a bit, and I was itching to bake something tasty and wholesome. I didn't have any flour, so I decided to go with a staple I always have, a nutritious whole-grain ― oats! I love the versatility of this grain, and it's a great option if you are wheat-free.



My husband had just bought some coconut sugar on a whim from the Thai market in our neighborhood, and my kitchen is well-stocked with coconut oil and unsweetened coconut flakes. So it turned out to be a coconut-sweetened treat with a six-pointed twist. I only had a bit of cinnamon spice left, so I turned to my spice cabinet and found star anise (in powdered form).



My star ingredient comes from a star-shaped seed pod of an evergreen tree grown in southwestern China and Japan. Its distinctive licorice taste adds a pleasant sweet flavor to food. Star anise is most commonly used in Asian dishes that have a more savory appeal. These dishes include eggs simmered in black tea and Indian curries. A digestive aid, star anise may help cure colic in babies. An extract of this seed, Shikimic Acid, is one of the chief ingredients in the antiviral Tamiflu drug used to fight influenza. This spice can be found in both seed pod and powdered form.

Nut-Free Granola With Coconut, Cinnamon and Star Anise

Recipe by Lauren O'Connor, MS, RD

Serves 8

Ingredients
2 cups oats
1/3 cup palm sugar
1/4 cup coconut oil
1/3 cup of coconut flakes (unsweetened)
a pinch of cinnamon
1 tsp of star anise

Instructions

  1. Melt coconut oil and mix in spices.
  2. In a separate bowl mix together dry ingredients: oats, palm sugar, coconut flakes.
  3. Thoroughly mix wet and dry ingredients until oats well coated.
  4. Bake at 375 degrees for 12 minutes. Toss with a spatula.
  5. Turn oven off and leave for about an hour in the heated oven. Remove when lightly toasted brown and let cool.

Cal 150, Fat 8g, Chol 0mg, Sodium 35mg, Fiber 2g, Sugar 10g, Protein 2g


Enjoy! This treat makes a great topping for non-fat, plain Greek yogurt.

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]]> 3779 Going Bananas for Frozen ‘Nanas http://healthstylz.com/blogs/stone-soup/going-bananas-frozen-nanas/ Thu, 02 May 2013 01:27:04 +0000 http://healthstylz.com/?p=3996 I love ripe bananas, and so do my 4-year-old girls. They used to call them 'nanas…and sometimes still do just for laughs and giggles. As much as we love them, we sometimes have more than

The post Going Bananas for Frozen ‘Nanas appeared first on HealthStylz.

]]> I love ripe bananas, and so do my 4-year-old girls. They used to call them 'nanas…and sometimes still do just for laughs and giggles. As much as we love them, we sometimes have more than we can consume; the shelf life of a banana is limited. So when I get a bounty of ripe bananas, I turn to my freezer and look forward to the many ways we can enjoy this satisfying fruit.
 
Frozen bananas are perfect for smoothies; delicious dipped in dark chocolate and rolled into chopped nuts; and a satisfying, dairy-free alternative to cow's milk cream in “ice cream.” My latest frozen banana treat includes mandarin oranges, toasted coconut and a tangy citrus-chia vinaigrette.
 
Freezing Tips
Freezing is simple, but you’ve got to remove the skin or you’ll be stuck with a sticky mess as you try to separate the banana from the peel.
 
If I’ve only got a few, I peel the skin off and wrap each banana individually in cellophane or wax paper. Then, I place them in a zip-top bag and pop them in the freezer.
 
But when I have a bounty of bananas, this is what I do:

  • Peel the skin off each one.
  • Line up the bananas so they fit closely together and slice them into 1/4-inch pieces, four bananas at a time.
  • Layer the pieces onto a small baking sheet covered in cellophane or wax paper. If there are more than fit on a flat sheet, I simply layer rows of banana disks using cellophane or wax paper to separate each row.
  • Use an extra-large zip-top bag to seal them all extra-well to prevent freezer burn. Or, wrap several times in cellophane.

Once the bananas are frozen, I divide them into sandwich-sized bags for easier grab-and-go accessibility. About 24 slices per bag is equal to two medium bananas.
 

Frozen Banana Treat with Citrus-Chia Dressing

Recipe by Lauren O'Connor, MS, RD

Ingredients
1/2 cup sliced frozen bananas
1 mandarin orange, peeled and sectioned
Toasted unsweetened coconut
 
Citrus-Chia Vinaigrette
1/4 cup grapeseed oil
1/4 cup aged white balsamic vinegar
1 tsp. soaked chia
Juice of an orange, to taste

Directions

  1. Blend all ingredients for vinaigrette.
  2. Drizzle a tablespoon of the vinaigrette onto the chopped bananas and orange sections. Toss well to distribute flavors.
  3. Top with a tablespoon of toasted unsweetened coconut.
  4. The remaining vinaigrette can be used in a mixed green salad or with any combination of fresh fruit.

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